How to Get Toned Through the Holidays: 3 Simple Steps for Christian Women

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The holidays are a joyful but busy time, often leaving us feeling like there’s no room to focus on our health. Between family gatherings, shopping, and endless to-do lists, maintaining fitness can feel impossible. But here’s the truth: the busiest seasons of life are the BEST opportunities to build sustainable habits.

I know this because I’ve lived it. During the holiday season of 2022, I became the fittest I’d been in years—not by restricting myself or spending hours at the gym, but by implementing three simple strategies. These tips helped me stay strong, confident, and energized, and they can do the same for you.

Let’s dive into the three simple steps that can help you get toned this holiday season without resorting to restrictive diets or exhausting workout regimens.

Why the Holidays Are the Perfect Time to Focus on Fitness

Before we dive into the steps, let’s address the common belief that the holidays are “too busy” to prioritize health. Many women feel overwhelmed by their responsibilities and think they’ll just “start fresh” in January.

Here’s the problem: postponing your health goals can create a cycle of frustration. Instead, embracing small, manageable habits during busy seasons can help you build the consistency you need for lasting results.

3 Simple Steps to Stay Toned During the Holidays

1. Strength Train 4 Days a Week with Progressive Overload

Strength training is the most effective way to build muscle, increase metabolism, and tone your body. During the holidays, aim for four 30-minute strength-training sessions each week, focusing on progressive overload.

What is Progressive Overload?
Progressive overload means gradually increasing the intensity of your workouts over time. This could mean lifting heavier weights, adding more reps, or slightly tweaking your exercises to keep challenging your muscles.

Why It Works:

• Builds lean muscle, which burns more calories even at rest.
• Boosts metabolism to help you burn fat more efficiently.
• Keeps your workouts effective and prevents plateaus.

How to Implement:

• Start with four simple strength-training workouts targeting major muscle groups.
• Stick with these same workouts for at least four weeks, gradually increasing weights or reps each week.
• Keep each session to 30 minutes—short but impactful.

Pro Tip: Don’t replace these workouts with cardio. Strength training is key to toning your body and achieving sustainable results.

2. Prioritize Protein: Aim for 120 Grams a Day

Protein is essential for muscle repair and growth, especially when paired with strength training. It also keeps you feeling fuller for longer, reducing the temptation to overindulge in holiday treats.

Why It Works:

• Supports muscle recovery and growth.
• Helps you stay full, reducing unnecessary snacking.
• Boosts metabolism, as your body burns more calories digesting protein than carbs or fats.

How to Implement:

• Aim for 120 grams of protein daily, adjusting based on your personal needs and goals.
• Incorporate protein-rich foods like chicken, turkey, eggs, beans, Greek yogurt, and protein shakes into each meal.
• Plan ahead! Keep high-protein snacks on hand, like string cheese or hard-boiled eggs, for busy days.

Pro Tip: Don’t view protein as a restriction—it’s about nourishing your body. Focus on adding, not subtracting, from your meals.

3. Move Daily: Get 8,000–10,000 Steps

Daily movement doesn’t just burn calories—it improves mental health, reduces stress, and keeps you energized. During the holiday season, prioritize walking to stay active without adding pressure.

Why It Works:

• Boosts calorie burn without exhausting your body.
• Improves mood and reduces holiday stress.
• Keeps you connected to your health goals, even on busy days.

How to Implement:

• Aim for 8,000–10,000 steps daily.
• Incorporate movement into your routine:
  • Walk after meals.
  • Use a treadmill while watching TV or reading.
  • Go for a quick family walk after dinner.
• Track your steps using a smartwatch or phone app for accountability.

Pro Tip: Make daily movement enjoyable. Turn it into family bonding time or listen to uplifting music or podcasts while you walk.

The Faith Connection: Why Your Body Matters

As a Christian woman, you might wonder how faith ties into your health journey. Here’s the truth: your body is a temple of the Holy Spirit (1 Corinthians 6:19-20). Taking care of it isn’t about vanity—it’s about honoring God with the body He’s given you.

When you prioritize your health:

• You’re better equipped to serve others.
• You have more energy to fulfill your God-given purpose.
• You align your habits with biblical principles, such as stewardship and gratitude.

Your health journey is an act of worship. It’s not about achieving perfection but about aligning your body and spirit to glorify God.

Make It Personal: Why a Tailored Plan Changes Everything

While these three tips are powerful, having a plan personalized to your unique needs, goals, and lifestyle can be a game-changer. That’s why I created my 12-Week Personalized Transformation Plan—to help women like you build sustainable habits that last beyond the holidays.

This plan is designed to:

• Tailor workouts to your current fitness level and schedule.
• Provide customized nutrition guidance to help you fuel your body effectively.
• Align your health goals with your faith, using my Embody Freedom Framework to guide you every step of the way.

Imagine walking into the New Year already feeling strong, confident, and aligned with God’s purpose for your life. That’s the transformation I want for you.

Practical Tips to Stay Consistent

Even with the best intentions, the holidays can be unpredictable. Here are some additional tips to help you stay consistent:

1. Set Boundaries: Protect your workout time like any other appointment. Let your family know it’s non-negotiable.
2. Plan Ahead: Prepare meals and snacks in advance to avoid last-minute temptations.
3. Focus on Progress, Not Perfection: Missing a day or two doesn’t derail your journey. Get back on track and keep going.
4. Seek Accountability: Share your goals with a friend or coach who can support you and keep you motivated.

Closing Encouragement

Friend, the holidays don’t have to be a time of guilt or stress when it comes to your health. With these three simple steps—strength training, prioritizing protein, and daily movement—you can stay toned, energized, and confident through the season.

Remember, your body is a gift from God, and taking care of it is an act of worship. As you build these habits, you’re not only improving your physical health but also aligning your heart, mind, and spirit with His purpose for your life.

If you’re ready to take the guesswork out of your fitness journey and create a plan that truly works for you, I’d love to walk alongside you. Learn more about my 12-Week Personalized Transformation Plan and how it can help you achieve sustainable results with faith at the center of your journey.

Let’s make this holiday season your strongest and healthiest yet.