We Need to Retire “It’s a Holi-DAY, Not a Holi-WEEK

Guest Post - Olivia Oneid

I’m kicking myself for using the“It’s a holi-DAY, not a holi-WEEK” in the past.

Cute line. Not real life.

Because nobody is facing one day.

It’s eight weekends in a row… It’s three office parties… It’s friendsgivings, ugly sweater nights, cookie exchanges, brunches, family dinners, plus all the random people bringing cinnamon loaves into work “just because.”

You’re not dealing with one high-calorie event you can “bounce back” from. You’re living inside a two-month endurance event… with stuffing.

So the question isn’t: “How do I avoid screwing up one meal?”

It’s: “How do I stay grounded when I’m surrounded nonstop?”

Here’s the truth I want you to sit with:

You don’t get through the holidays by relying on willpower. You get through them by having a plan for how you want to show up.

Here’s what I teach my clients:

1. Prepare for the challenges you know you’re going to face.

You’ve lived through decades of holidays. You already know your patterns.

Whether it’s grazing while cooking, overeating at night, getting thrown off by travel, or stress-eating around certain family members… None of this is new information.

When you mentally prepare for your specific triggers, two things happen:

• They stop catching you by surprise.
  

• You stop making reactionary decisions.
  

It’s the difference between walking into the storm with a raincoat vs. getting blindsided and sprinting for cover.

Ask yourself:“Where do I usually get tripped up this time of year?”

Write down 2–3 answers.

Now you’re acting with awareness — not emotion.

2. Use anchors to keep yourself grounded.

This isn’t about perfection.

This is about staying tethered to something when there’s food everywhere, and you feel pulled in a hundred directions.

Your anchors can be:

• Hit your protein.
  

• Get your water in.
  

• Keep your training sessions.
  

• Build one structured plate every time you eat.
  

• Get outside for a walk daily.

These aren’t rules — they’re stabilizers.

Anchors make sure you never drift so far off course that you wake up in January wondering what happened.

3. Have a plan for peer pressure — before you’re in it.

People will comment. They always do.

Sometimes it’s insecurity.

Sometimes it’s projection.

Sometimes they just don’t get it.

You don’t need to argue or justify yourself.

You need a couple of neutral, respectful lines ready to go - because having the words prepared makes it so much easier to stick to your own choices.

Here are a few you can use:

• “I’m good, thanks - I’m pacing myself.”
  

• “I’m definitely enjoying the holidays, just not all in one night.”
  

• “I feel better when I stay on track, so I’m sticking with what works.”
  

• “I’m still having some, just not right now.”
  

• “I’ve got a plan I’m trying to follow, but please go ahead.”
  

• “I’m enjoying myself, just not overeating.”
  

Short. Clear. Not defensive.

You’re asserting a boundary without making it a big moment.

The holidays aren’t something to “survive.”

They’re a chance to practice staying aligned with your goals when the environment isn’t set up to support you.

That’s the real work. That’s the stuff that builds self-trust.

And if this season already feels heavy, complicated, or like you’re walking into a nutritional obstacle course… you’re not alone. And you’re not doing it wrong.

You’re just navigating something more complex than a cute motivational quote gives you credit for.

If you go into this season with self-awareness…You’ve got this, honestly.

And, I’m here if you want help getting through it with a plan that feels human and doable. Book a call with me or one of our coaches at www.masterathletic.com.

Olivia Oneid

Coach, Master Athletic Performance