5 Holiday Traps to Avoid

Is adversity actually your friend?

I'm talking about a bump in the road. An obstacle. Could it be the first domino that ultimately leads to greater things? I think so.

I can think back to various points in my own personal and professional life where I encountered an obstacle and, at times, even felt like a failure. But just remember that every forward failure is a step closer to success.

Time and time again, life will reveal something much better on the other side of a challenge. The reward for moving past an obstacle is success. See, I think in life, challenges are simply presented to weed out those who aren't truly suited to help others.

This may cause anger in some readers; however, take a minute to consider my statement. If you don't take care of yourself first, how can you care for someone else? If you are fat, sick, and out of shape… well, it may be tough to muster the high energy and clear focus required to help and, quite frankly, lead others.

I also believe that great things shouldn't come easily. If they did, they'd simply be ordinary. It’s true that obstacles, adversity, and challenges are ALL opportunities to reveal your dormant, inner greatness. Challenges are the precursor to something that will likely be even better. So embrace the things that seem like roadblocks today as opportunities for a better tomorrow.

Now, imagine if you had a guaranteed plan to stay on course—a clear roadmap to avoid predictable pitfalls that will mess you up big time. Imagine if you had a complete guide to manage aging so you make jaw-dropping progress.

Consider this: If you act now, you can avoid common pitfalls like overeating or skipping your training sessions and, as a result, feeling sad.

"Temperature was soooo cold, I couldn't get out of bed this morning."
"That pizza was homemade with thin crust and extra cheese. I had to eat it."

So let me expose what you will likely face during the holiday season. After that, I'll provide a solution so you don't get tangled up in poor choices and feeling awful.

How to Avoid These Common Holiday Traps

As you know, many folks assume the holiday season is a valid excuse to attend multiple parties where you will eat and drink mindlessly nearly every week until the end of the year. This mindset can derail even the most disciplined individuals. Here’s how you can stay on track:

Trap 1: 🎃 🎉 Overindulgence at Halloween Parties (10/29 - 11/04)

The Pitfall: It starts innocently enough—sampling your kids’ trick-or-treat candy or munching on the leftover sweets at the office. Before you know it, you’ve consumed hundreds of empty calories every day. Sugar cravings intensify, and resisting the urge to binge eat becomes increasingly difficult.

The Solution:

• Set boundaries for treats. Choose one or two small indulgences on Halloween night and stick to your limit. The goal isn’t deprivation, but mindful consumption.
• Out of sight, out of mind. Keep leftover candy out of the house or donate it to a local charity. It’s much easier to avoid temptation when it’s not within arm’s reach.
• Fuel up on protein. Before heading out to trick-or-treat with the kids, have a protein-rich meal. This will help stabilize your blood sugar and reduce cravings for sugary treats.

Trap 2: 🕐😪 Low Energy After Daylight Saving Time Ends (~ 11/05)

The Pitfall: The clocks fall back, the days get shorter, and suddenly, you’re feeling sluggish and unmotivated. Seasonal affective disorder (SAD) can sneak up on you, making it harder to get up for early morning workouts or stick to your nutrition plan.

The Solution:

• Prioritize sleep hygiene. Aim for 7-9 hours of quality sleep each night by sticking to a consistent bedtime routine. Avoid screen time an hour before bed to improve melatonin production.
• Use a light therapy lamp. Exposure to bright light in the morning can help regulate your circadian rhythm and lift your mood. Consider using a lamp that mimics natural sunlight.
• Move daily, even if it’s light activity. It’s tempting to skip workouts when you feel low on energy, but exercise actually boosts your mood and energy levels. A brisk walk, some yoga, or even a quick bodyweight circuit can make a big difference.

Trap 3: 🍗 🎉 Overeating During Thanksgiving Festivities (11/19 - 11/30)

The Pitfall: Thanksgiving is synonymous with feasting, and many use it as an excuse to overeat. It’s easy to consume a week’s worth of calories in just a couple of days. This can spiral into a "holiday eating" mentality that lasts through the New Year.

The Solution:

• Practice mindful eating. Before you start your meal, take a moment to assess your hunger level. Eat slowly and savor each bite. This helps your brain register when you’re full, preventing overeating.
• Control your portions. Use a smaller plate, and aim to fill half of it with vegetables, a quarter with protein, and the remaining quarter with starchy sides. This will help you enjoy a variety of foods without going overboard.
• Schedule your workouts. Plan for a tough training session the day before or the day after Thanksgiving. Having a workout on the schedule will motivate you to stay active and balance the extra calories.

Trap 4: 🕎 🎄 Social Pressure at Holiday Parties (12/02 - 12/30)

The Pitfall: Between charity events, religious celebrations, and office parties, the holiday season can become one long string of opportunities to eat and drink excessively. The social pressure to indulge can be overwhelming.

The Solution:

• Have a game plan for each event. Decide in advance whether you’ll drink alcohol, what foods you’ll prioritize, and how much you’re willing to indulge. Set limits and stick to them.
• Alternate alcoholic drinks with water. If you choose to drink, follow each alcoholic beverage with a glass of water. This will slow down your alcohol consumption and keep you hydrated.
• Don’t arrive at the party hungry. Eat a small meal or snack containing protein and healthy fats beforehand to avoid overindulging in high-calorie appetizers.

Trap 5:🥂 🎉 Overeating Holiday Leftovers (12/31 and Beyond)

The Pitfall: With so many leftovers in the house, it’s easy to continue grazing well into the New Year. This can lead to weight gain and derail your progress, making those "New Year, New You" resolutions even harder to achieve.

The Solution:

• Freeze what you can. Store leftovers in individual portions and freeze them for later use. This helps reduce the temptation to overeat in the days following a big meal.
• Give away extra food. Share leftovers with friends and family, or donate to a local shelter. This prevents waste while keeping you from eating an abundance of high-calorie dishes.
• Get back on track immediately. Even if you overindulge, don’t wait until January 1st to recommit to your goals. The sooner you resume your regular training and nutrition habits, the quicker you’ll bounce back.

Actionable Mindset Tips to Overcome Holiday Traps

1. Set One Realistic Goal
   Don’t try to do everything at once. Focus on maintaining your weight rather than losing it during the holiday season. Setting a realistic goal will make it easier to stay consistent.

2. Have a Proven Plan
   Work with a coach who understands holiday pitfalls and can adjust your training and nutrition to fit the season. A well-thought-out plan that includes flexible dieting strategies, such as carb cycling, can help you stay on track without feeling deprived.

3. Take Imperfect Action
   Remember, the goal isn’t perfection but progress. You’re bound to have setbacks, and that’s okay. Focus on making small, sustainable improvements and learn from each experience.

4. Commit to a Non-Negotiable Daily Habit
   Choose one health-related action you’ll commit to every day, such as a 10-minute walk, drinking a glass of water before meals, or a brief stretching routine. This keeps you grounded even during the busiest time of the year.

5. Reflect and Adjust Regularly
   Schedule a weekly check-in with yourself. Review what went well, what didn’t, and adjust your plan as needed. This reflection keeps you accountable and helps you stay adaptable.

Summary:

Navigating the holiday season successfully comes down to preparation, mindset, and the willingness to take action despite the inevitable obstacles. When you embrace challenges and implement these strategies, you’ll not only avoid holiday traps but come out stronger and more resilient. Now, let’s crush these last few months of the year together!

To your success,

Coach Joe

Joseph Arangio helps 40+ men and women lose weight, gain strength, and slow aging. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to increase longevity with the best online age-management program, or you want to visit the best age-management program in the Lehigh Valley, you can take a free 14-day trial.