The Holiday and Fitness Reframe You Didn’t Know You Needed
Consistency vs. Frequency in Your Holiday Season
If there’s one thing I see way too often around this time of year, it’s the feeling of failure that hits when a client couldn’t hit the same workout time or duration in every single session. Things come up like stress, changes in our energy throughout the month and our schedule turning completely upside down. And as much as we want to stay consistent in every aspect of our fitness routine (diet, duration, capacity) it’s just not the reality.
This is especially true when it comes to the holiday season because honestly, nothing is normal this time of year. There’s dinners, parties, days off work and school, and travel (for the lucky ones - somewhere hot and sunny). And somewhere in the middle of all that, your usual routine.
If you’re a recovering Type A, perfectionist like me, this is exactly when the all-or-nothing thinking starts to creep back in. One missed session and suddenly it feels like the whole thing you’ve been building is unraveling.
So what are we supposed to do? You know I love a good reframe… So let’s talk about shifting from consistency to frequency and what that looks like when your schedule is turned upside down this season.
Why Consistency Sets You Up to Feel Like You’re Failing
Being consistent implies that you do something at the same time, for the same duration, at the same intensity with no room to adapt. Like a rigid checklist with boxes you tick after everything.
But life happens, especially around the holidays. We can’t stick to a rigid schedule like that. It’s just not realistic, and that’s okay! Your fitness journey needs to last you for the long term, and if we’re holding on to expectations that are that rigid, we’re just setting ourselves up to fail.
At the same time, I don’t want you to abandon your fitness habits altogether during the holiday season. That’s where frequency comes in.
What’s the Difference Between Frequency vs. Consistency?
Consistency is the rigid repetition of something at the same time, with the same duration, in the same format.
Frequency means doing something more often, with flexibility, in whatever form fits the day you’re having.
This is the same “balance over restriction” mindset I talk about when it comes to food and diet culture. Only now, it’s applied to your schedule instead of your plate.
You don’t need the perfect, concrete plan. You need one that allows flexibility when it’s needed.
What Frequency Could Look Like During the Holidays
A 10-minute session still counts. If you’re working extra hours and don’t have it in you for a full lifting session, a quick 10-15 minutes of movement still counts. Something is always better than nothing, when nothing is the alternative.
Movement doesn’t have to look like your normal routine. If you’re snowed in and can’t do your walk on your favourite trail, try an at-home circuit with bodyweight or whatever you’ve got on hand. If your family is staying with you over Christmas and you can’t get away, plan a walk together to still get some movement in.
Missing a day, or a week, doesn’t mean you’re starting over. If your kids are home for the break and getting to the gym isn’t happening, a game of tag or a family walk still adds to your frequency. None of it has to be your ‘normal’ workout to count.
Let the season show you how your schedule can flex, not break. The goal over the holidays is not perfection. It’s staying connected to movement in whatever form fits your days.
When we show up frequently, it doesn’t always look perfect. That’s the whole point. It beats trying to hold yourself to a rigid standard that will inevitably break in inconsistent times like the holidays.
Give yourself grace when it comes to both your movement and your diet this holiday season. You’re allowed to show up imperfectly and still be making progress.
If you missed the blog where I cover balanced habits when it comes to your diet in the holidays, find it here.
And if you’re craving a program that’s built for real life, all year round, that’s exactly what 1:1 Personal Training is designed for. Click the link to check it out!