Substituting healthy alternatives is a great way to stick to your fitness plan during the holiday season.

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This can be a challenging month in the fitness industry, as personal trainers and gyms see many clients lose motivation and abandon their training consistency in favour of fun and festivities.

When people stop training, they often start eating and drinking too much at the same time. Is it really necessary for so many people to go completely off the rails in December?

With a few established strategies and a bit of effort, it’s possible to maintain your health and fitness through December, and maybe even see some progress.

Remember to consult your physician before starting or changing your fitness program, or making any significant modifications to your eating plan.

Take notes: One of the best ways to maintain accountability on a fitness and nutrition program is to keep a journal or log of your activities. Although it’s helpful to record your workouts, this is especially effective with your diet. Taking diligent notes about timing of meals, foods eaten, quantities, beverages, and so on will inevitably lead to more disciplined eating.

Partner up: Find a training partner and set a schedule for exercising through December. Commit to each other on set days and times, and enter the sessions into your calendar. It’s hard to find an excuse to skip a workout when you’ve got a partner counting on you. If your partner tries to bail out on a workout, be the supporter you signed up to be, and give them a good load of inspiration with just a touch of guilt to get them to follow through.

Substitute: When you’re at a social function, make a conscious effort to substitute healthier food and drink for things that you know are usually your weaknesses. If you’re thirsty, try soda water with lemon instead of an alcoholic cocktail or eggnog. Go for lean meats and veggies rather than sausage rolls and the cheese plate. For something sweet, try a few pieces of fruit rather than traditional high-calorie, baked treats, like Nanaimo bars or tarts.

Try a long winter nap: Many people run themselves ragged in December, working hard all week and then partying, socializing and shopping all weekend. When you’re tired or stressed, it’s much harder to get motivated to exercise and it’s a lot easier to break down and eat unhealthy food, or drink too much. Have a nap at least once each weekend and schedule it into your day to fight the pressure to skip it.

Test yourself: Weigh yourself and take a few body measurements. Establishing a base line for your weight and shape is a good idea at any time. It can help you be more aware of when you’re losing ground, and also give you a good standard for evaluating progress. Simple areas to measure would be waist, hip and thigh girth.

News from © Post Media News, 2013