At Rushcutters Health Gym, we love the festive season for what it’s meant to be: time with your people, a bit of sunshine, and plenty of celebration. But we also know December can feel like a fitness obstacle course—work functions, long lunches, “just one more” drinks, and snacks that somehow appear everywhere you stand.
So instead of aiming for perfection, here’s a practical, feel-good game plan to help you enjoy the season without losing your routine (or your sanity) — combining smarter food choices, sensible alcohol strategies, and simple training habits you can actually stick to.
1. Reset the goal: aim to maintain, not “transform”
The festive period is rarely the easiest time of year to push for big weight-loss targets. A more realistic (and far less stressful) goal is often to maintain your weight and keep your healthy habits ticking over—then go again properly in January.
Most importantly, ditch the “all-or-nothing” mindset. One bigger meal doesn’t cancel your progress—what matters is what you do next.
Rushcutters mindset tip:
If you wouldn’t quit the gym because you missed one session, don’t quit your healthy eating because you had one big lunch.
2. Book your training first (everything else can fit around it)
Here’s the truth: in December, motivation can be patchy. That’s why we encourage members to anchor the week with 2–4 planned training sessions, then let social stuff happen around that.
A simple formula that works brilliantly:
- 2 strength sessions (full body)
- 1 short conditioning session (20–30 minutes)
- Daily movement (walks, stairs, beach swims—whatever you’ll actually do)
Even if you’re flat out, a shorter session still counts. Consistency beats intensity every time.
If you’d like help building a simple plan that fits your calendar, our coaches can map it out with you—this is exactly what personal training Sydney clients tend to love most: structure, accountability, and sessions that match real life.
3. “Fill your tank” before events (so you don’t arrive ravenous)
One of the best festive-season strategies is also one of the simplest: eat a healthy meal or snack before you go. Trying to “save calories” often backfires—when you arrive starving, it’s much easier to overdo it without even noticing.
Try this 60–90 minutes beforehand:
- Greek yoghurt + berries
- Tuna and wholegrain crackers
- Eggs on toast
- A protein shake + a banana
You’ll still enjoy the party food—you’ll just be able to choose what you actually want.
4. Change the focus: celebrate people, not the snack table
Food is only one part of the season, so lean into the stuff that genuinely fills your cup—chatting, laughing, dancing, playing games, getting outside.
Two tactical moves we love:
- Bring a “better choice” if you’re asked to bring a plate—something you’ll enjoy and feel good about.
- Don’t camp near the snacks. If you hover by the food, you can mindlessly rack up kilojoules before the main meal even begins. Grab a couple of things you really want, then move away and get back to the conversations.
5. Portion planning that doesn’t feel like dieting
You don’t need to measure anything at a Christmas lunch. Just use a few easy “guardrails”:
- Go with the one-plate rule (most of the time). Be selective—choose 2–3 favourites, then balance the rest with lighter options.
- Slow it down. Eating mindfully (slower, less distracted) makes it easier to feel satisfied with less.
- Remove temptation once you’re done. If the empty plate sits there, seconds become a reflex.
- Use smaller plates when you can (and consider an entrée instead of a main when dining out).
Bonus Rushcutters tip: Choose your “top 3” indulgences.
Pick the three things you truly love (Mum’s pav, the crackling, the cheeseboard), enjoy them properly, and skip the “meh” extras.
6. Alcohol: keep the fun, lose the sneaky kilojoules
Alcohol can be a big source of “empty” kilojoules, and it adds up quickly. It also tends to lower willpower (hello, late-night snacks), disrupt sleep, and make training feel harder the next day.
Know the guideline (so you can choose consciously)
Current Australian guidelines from the NHMRC recommend that healthy adults drink no more than 10 standard drinks a week and no more than 4 standard drinks on any one day—and that drinking less reduces risk.
A standard drink in Australia contains 10g of alcohol. (Worth noting: many restaurant pours are more than one standard drink.)
Simple strategies that work at parties
These are easy to use without making it a “thing”:
- Sip slowly and have it with food (or wait until after you’ve eaten).
- Alternate alcoholic and non-alcoholic drinks—water, sparkling water, or diet soft drink between drinks.
- Turn it into a spritz (wine + soda/sparkling water) to reduce alcohol per glass.
- Choose low-alcohol options, but check labels (some “low carb” beers aren’t lower alcohol).
- Use the “no top-ups” trick: when you finish, flip the glass upside down or cover it with a napkin so you don’t get refilled automatically.
- Try “sipping by the clock”—a few sips every 10–15 minutes (the minute hand trick is surprisingly effective).
- Mix in non-alcoholic alternatives. The range has improved massively and it’s often cheaper too.
A fresh go-to: our “Cucumber Citrus Spritz” (non-alcoholic)
Inspired by the classic cucumber/elderflower combo.
In a tall glass:
- Ice + cucumber slices
- A squeeze of lemon (or lime)
- A small splash of elderflower cordial
- Top with sparkling water
- Optional: add mint and lightly clap it in your hands first for extra flavour
It looks fancy, tastes summery, and you’ll feel great the next day.
7. When willpower fades, remember why you started
When the sweets are calling and the schedule is hectic, bring it back to your “why”—better sleep, more energy, improved mobility, less stress, feeling confident in your body.
And don’t underestimate recovery: the festive season can be stressful, so make time to unwind and prioritise good sleep where possible.
Quick wins that help immediately:
- Get a morning walk in sunlight
- Drink water early (especially after social nights)
- Keep protein in every main meal
- Train earlier in the day when possible (it’s harder to bail)
Want support through December? We’ve got you.
If you’re near the city and want a plan that fits your social calendar, our team can help you stay consistent without missing out. Work with a fitness trainer Sydney locals trust for smart programming, accountability, and realistic strategies that work in the real world.
And if you’re local to the area, you can also book sessions with a personal trainer Potts Point members love—perfect for keeping training simple, structured, and sustainable right through summer.
