Conquer the Holiday Fitness Slump with the Winter Arc Challenge: A Guide to Staying Healthy

Conquer the Holiday Fitness Slump with the Winter Arc Challenge: A Guide to Staying Healthy

The holiday season is a magical time filled with joy, family, and celebration. But if you’re like me, it also tends to be a time when healthy habits fall by the wayside, with so much going on and a mental promise to "start fresh" on January 1st.

Except by then it’s SO. MUCH. HARDER. You know what I’m talking about.

It’s not your fault, either. It’s basic human physiology and psychology that’s to blame. That’s why I joined the Winter Arc Challenge this year, a viral trend focused on staying consistent and prioritizing health during the winter slowdown. You might have already heard of it - but it's been a game-changer for me, and I'm here to share why staying active through the holidays is better for your body, mind, and long-term goals—and how to stay one step ahead of the winter slowdown.

Why Breaking Healthy Habits Over the Holidays is a Mistake

It’s tempting to kick back and indulge for a couple weeks during the holidays, but research shows that even short breaks from your routine can have consequences that hurt you well past the month of December. Why? Blame your brain. A 2009 study published in the European Journal of Social Psychology by Dr. Phillippa Lally found that it takes, on average, 66 days to form ANY habit. More complicated and difficult habits - like diet and exercise - tend to take even longer before they become routine.

In other words, “taking a break” during the holidays means you’ll have to reform your good habits in the new year - which can take until APRIL. Beyond weight, inconsistent habits disrupt metabolism, weaken your immune system, and reduce cardiovascular health. 

More importantly, breaking your fitness routine affects your mental well-being. The holidays are stressful, after all! Exercise releases endorphins, which combat holiday stress and seasonal affective disorder (SAD). In other words, you’ll be a lot more jolly.

Why New Year’s Resolutions Fail

If you’re waiting for January to reset, here’s the harsh truth: 80% of New Year’s fail by mid-February. The reason?

The Winter Arc Challenge, on the other hand, emphasizes consistent actions as the year comes to a close. Rather than sprinting into January with an all-or-nothing mindset, the challenge helps you build momentum through the holidays so you’re already thriving when the new year begins.

What is the Winter Arc Challenge?

The Winter Arc Challenge is a fitness and wellness initiative that’s taken 2024 by storm. Participants commit to maintaining their health goals through the winter months by:

• Completing daily or weekly workouts
• Tracking nutrition and hydration (while not denying yourself the joys of a holiday dinner)
• Prioritizing sleep and recovery
• Engaging in mindfulness practices

That last one - mindfulness - is easy to want to brush off as silly, but science shows that, this time of year, it MATTERS. 

The Winter Arc Challenge gained popularity because it’s adaptable to any fitness level. Whether you’re running marathons or starting your first yoga class, the focus is on progress, not perfection. And trust me, the sense of community is incredible—it feels like a giant group of friends cheering you on every time you hop onto social media.

Tips for Staying Motivated and Focused

Here’s what’s helped me stay on track during the Winter Arc Challenge:

1. Focus on Bulking, Not Cutting
   Nobody ever accused holiday meals of offering a calorie deficit. That means it’s much easier to utilize this time of the year to pack on muscle vs. burning body fat. So please go ahead and enjoy all those parties and get-togethers, just make sure you still prioritize getting in your daily protein and required macros!
2. Set Mini Goals
   Instead of vague resolutions in the new year, set specific, achievable goals for the holidays. For example, aim for 30 minutes of movement daily or prioritize eating vegetables at every meal.
3. Find Accountability
   Share your goals with a friend, join a local fitness class, or participate in online challenges like the Winter Arc. Having others support you makes a world of difference.
4. Schedule Your Workouts
   Treat your workouts like appointments. Whether it’s a morning run, a lunchtime yoga session, or an evening strength class, put it on your calendar and stick to it.
5. Reward Yourself
   Celebrate small wins! Finished your workouts for the week? Treat yourself to a new book, a cozy blanket, or your favorite holiday tea - or some quality time with your XBox, if that’s more your thing.

Enjoy Holiday Dinners Without Derailing Your Progress

The holidays are about enjoying food and family, not deprivation. Here’s how I stay mindful without missing out:

• Focus on Protein, Macros, and Veggies: Start those big family meals with turkey, ham, or plant-based protein and fill half your plate with colorful vegetables. Like I said earlier, focus on bulking/building muscle right now and the season will be so much easier to survive.
• Pick Your Favorites: Love pumpkin pie? Have a slice! Just skip the dishes you don’t care about as much. You don’t need to “try a bite of everything.”
• Portion Control: Use a smaller plate, and go for seconds only if you’re truly still hungry.
• Stay Hydrated: Sometimes we mistake thirst for hunger, especially with all the holiday cocktails around. Remember: water is a beverage, cider is a dessert!

Why Staying Consistent Feels Better

One of the biggest lessons I’ve learned is that consistency during the holidays doesn’t mean perfection. It means showing up for yourself, even in small ways. Some days, that might be a 10-minute stretch session or a brisk walk after dinner. Other days, it’s a full gym session or hitting your macros perfectly.

By the time January rolls around, you’ll already feel strong, energized, and proud of what you’ve accomplished. No need for a “fresh start” that takes until Easter to actually kick in—you’ll already be ahead of the curve.

So, if you’re ready to make this holiday season your healthiest yet, join the movement. Trust me, you won’t regret it.

Here’s to thriving through the winter—together!