🔑 Key Takeaways

• Small swaps create big results. You don’t have to overhaul your routine — just make one healthier choice at a time.
• Consistency beats perfection. Enjoy the holidays, stay flexible, and focus on progress instead of restriction.
• Movement matters — in any form. A five-minute walk or a quick set of squats still counts.
• Mindful choices add up. Whether it’s what you eat, how you move, or how you start your day, every intentional action builds momentum.
• You can feel festive and fit. Balance your indulgences with nourishing habits — because deprivation isn’t the vibe this season.

7 Simple Swaps for a Healthier, Happier Holiday Season

The holidays are here — and with them come cozy nights, sweet treats, and endless scroll sessions under the twinkle lights. But a few small swaps can make all the difference in keeping your energy high, your mindset strong, and your goals on track.

Here are 7 simple holiday swaps that’ll help you feel your best without feeling deprived.

1. Swap Scrolling for Stillness

Before you reach for your phone in the morning (or scroll yourself to sleep at night), try taking five quiet minutes to meditate or just focus on your breath. You’ll start your day centered and end it grounded.

2. Swap Inactivity for Mini Workouts

No time for a full workout? No problem. Sprinkle mini movement breaks throughout your day — a quick walk, a few squats, some push-ups, or a set of jumping jacks can go a long way.

A couple of my favorite quick holiday-themed workouts:
🎄 Holiday {Cardio} Cheer and
🎄Jingle Bell Rock

These short bursts of energy keep your metabolism humming, and your mood lifted all season long.

3. Swap Store-Bought Dressings for Homemade

Commercial dressings can be loaded with sugar, preservatives, and unhealthy fats. Make your own by mixing 1 part of your favorite vinegar to 3 parts olive oil, with salt and pepper to taste. You can even add a few pinches of stone-ground mustard or dill, parsley, or basil for added flavor.
🎄 For more dressings, plus sauces and marinades, click here to download my eBook.

4. Swap Deprivation for Balance

When you can’t find a healthier swap, enjoy the “worth it” holiday foods (the favorites you look forward to) without self-criticism or guilt.

🎄 Click here for some healthier recipe swaps to try.

5. Swap Soda for Sparkling Water

If you crave the fizziness of soda, try seltzer or sparkling water instead. You can add fresh fruit slices for a touch of natural flavor.

🎄 If that's not enough and you need an extra energy boost, click here to try my recommended supplements to DIY your own energy drinks at home or on the go.

6. Swap Out Sugar and Fat while Baking Holiday Treats

Experiment with using less fat and sugar in your baked goods. A few rules of thumb: replace half the butter in a recipe with unsweetened applesauce and, in many recipes, you can reduce sugar by up to one-third, although it can affect their texture and how much they rise (for cakes, etc.) or spread out (like cookies). Experiment and see what works best for you!

7. Swap “Zoning Out” for Going Outside

After a meal, instead of sinking into the couch, go outside for some fresh air and a walk. This can help balance your blood sugar and keep you feeling awake and alert (and avoid the post-meal crash!).

Final Thoughts

These small swaps can snowball into big progress — helping you stay consistent, feel amazing, and roll into the New Year already ahead of the game.

And, if you’re ready to do even more this holiday season to reach your health and fitness goals, and get a headstart on your New Year’s resolutions, click here to download my app.

Committed to Your Success,

Caitlin Followell
Certified Personal Trainer & Nutrition Coach