RAPID CITY, S.D. — With the holiday season in full swing, fitness coaches at the Monument Health Sports and Fitness Institute powered by EXOS are encouraging people to stay mindful of their health goals without sacrificing enjoyment of family gatherings and seasonal traditions.
Jason Wells and Kyle Taylor, performance coaches at the Rapid City facility, said the weeks between Thanksgiving and New Year’s are often viewed as an “all-or-nothing” period when many people abandon fitness routines entirely — a mindset they say isn’t necessary or helpful.
“It’s challenging. You have to dodge a lot of treats,” Wells said. “But it’s very possible to enjoy the holidays and still be conscious of your fitness goals.”
Rather than avoiding holiday foods altogether, the coaches emphasized moderation and portion control as the most manageable strategy. Taylor described portion size as the “lowest-hanging fruit” when it comes to staying on track.
“You can have a piece of pie,” Taylor said. “You probably shouldn’t have the whole pie.”
The coaches cautioned against binge-and-restrict cycles, which can lead to discouragement and long-term setbacks. Wells said eating large amounts in one sitting to “get it out of the way” often backfires mentally and physically.
“One piece of pie isn’t going to derail serious goals,” Wells said. “But binging can lead to thought patterns like, ‘I’m already off the horse,’ and then people quit entirely.”
Planning ahead can also make a difference, the coaches said. Knowing when holiday parties and large meals are coming allows people to adjust earlier meals with higher protein and lower calorie options, helping maintain balance throughout the day.
“We don’t want people skipping meals,” Taylor said. “That can also lead to binging. The goal is consistency, not perfection.”
Hydration and protein intake were highlighted as two simple habits people can focus on during busy weeks. Both help with appetite control and overall energy levels, even when indulgent foods are part of the celebration.
The coaches also addressed exercise expectations during the holidays, noting that many gyms close or people travel more than usual. They stressed that maintaining fitness requires far less time than many assume.
“You’d be surprised how little you need to do to maintain your current level of fitness,” Wells said. “One or two resistance sessions a week for 20 to 30 minutes can go a long way.”
Taylor added that continuing some form of movement — even at reduced frequency — is far better than stopping altogether.
“Even if your usual hour-long workouts turn into two shorter sessions a week, you’re maintaining your routine and your base,” Taylor said.
Exercise also plays a key role in stress management, especially during a season that can be emotionally demanding and marked by shorter daylight hours.
“Exercise is a proven form of stress relief,” Wells said. “It helps with mood, energy and even seasonal depression.”
For student-athletes and competitive athletes, the holiday period can serve as a valuable recovery window. Taylor said temporarily reducing training volume can help the body heal and prepare for future performance gains.
“Good adaptations happen during recovery,” he said. “This is a chance to unload a little without stopping completely.”
As New Year’s resolutions approach, the coaches encouraged people to focus less on end results and more on daily process goals.
“People think about the outcome — losing weight, getting stronger — but the process is what actually gets you there,” Wells said. “Small, consistent habits build long-term success.”
Rather than waiting until January, the coaches suggested starting now.
“If you’re thinking about joining a gym in the New Year, start before it,” Taylor said. “That way January isn’t a shock to your system.”
Ultimately, Wells and Taylor said fitness should support life, not compete with it.
“It’s about respecting yourself,” Wells said. “Enjoy the holidays, but keep doing a few things that help you feel strong, healthy and ready for what’s next.”
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