So You Want To Stay Active Through Holiday Travel & Chaos
Holiday travel and family chaos can turn your routine upside down — but staying active doesn’t have to feel impossible. In this post we break down simple, realistic ways to keep movement in your life during the busiest time of year. No guilt. No pressure. Just practical strategies to help you feel good, stay grounded, and keep your momentum even when everything around you is unpredictable. Perfect for anyone who wants to enjoy the holidays and take care of themselves.
BLACK IRON RADIO EP. 300: So You Want To Stay Active Through Holiday Travel & Chaos
The holidays get messy with travel, family gatherings, unpredictable schedules, food everywhere, and the kind of days where your normal routine doesn't stand a chance. Ryann, Kelly, and Kelsey talk about how to navigate movement during the busiest time of year without slipping into all-or-nothing thinking.
They cover how to reframe "imperfect" workouts, ways to move during long travel days, what to pack (and when you don't need anything at all), how to set boundaries around your training, how to avoid guilt-driven exercise, and why one week of chaos and inconsistency won't erase your progress.
If you want to feel good, stay grounded, and keep movement in your life even when everything else is wild, this one's for you.
📲 Listen & Subscribe: Apple Podcasts | Spotify
The holidays hit like a glitter-covered freight train. Travel. Family. Chaotic schedules. The kind of days where you don’t even know what time it is, only that someone keeps offering you another appetizer.
For a lot of people, movement is the first thing to fall off the map this time of year. And it shows — an Ohio State University study found that 45% of people take a break from exercise in November and December, and more than half of them say they feel sluggish because of it. But here’s the thing: you don’t have to “pause” taking care of yourself just because life gets busy.
This episode dives into exactly that — how to stay active through holiday travel and family chaos without obsessing, overcorrecting, or falling into the all-or-nothing trap.
Why Holiday Movement Matters (Without the Guilt Trip)
Movement gives you something grounding when everything else feels unstructured. Even when sleep’s messy, your routine’s off, and you’re surrounded by people who think “taking a walk” is a personality trait, getting even a little intentional movement in can be the difference between feeling energized and feeling like a decorative houseplant.
It’s not about “burning off” food — we don’t do that here.
It’s about keeping your body and brain online during a season that takes both offline quickly.
Step One: Ditch the All-or-Nothing Mindset
A holiday luncheon doesn’t cancel an entire Tuesday.
A Friendsgiving doesn’t cancel a whole week.
It’s three meals, not three wasted days.
And movement works the same way. You don’t need your full routine to move your body with intention. Replace “perfect” with “possible.”
Some of the most helpful reframes discussed in the episode:
A 20–30 minute run absolutely counts.
A walk with your mom and a coffee? Movement.
A bodyweight burner in a guest room? Perfect.
Dancing at a holiday party? Yes… that’s cardio.
Let movement match the season you’re in, not the season you wish you were in.
Travel Days: The Unexpected Fitness Trap
Long travel days (cars, airports, layovers, kids running everywhere) can leave you feeling stiff, cranky, and foggy. A few ways to soften the edges:
If you’re driving: Stop at a rest stop, walk a full loop, stretch your hips, or jog a few minutes around the safe areas (Kelsey swears by this).
If you’re flying: Walk the terminal before boarding — you’re stuck in a seat soon enough.
If you’re road-tripping with a dog: Built-in movement breaks. Bless them.
Small things add up faster than you think.
What to Pack (If Anything)
Not everyone needs to bring equipment, but if this stuff fills your cup — or you’re training for something specific — packing tools can make the week go smoother.
Good options:
Resistance bands
A jump rope
A weighted sandbag or a couple dumbbells (if driving)
Running shoes (always)
If your family is active — hiking, biking, chasing kids around — you might not need anything else. If they’re… less active, having your own gear can help you carve out some sanity time.
If You’re Training for Something Specific
Sometimes you do need a real training session — maybe you’ve got a Hyrox, a meet, or a race coming up. In that case:
Find gyms ahead of time.
Check drop-in hours.
Decide which days you’ll train and which days you won’t.
Set time limits so you don’t disappear for three hours and miss family plans.
It’s okay to prioritize your goals, and it’s okay to set boundaries around the things that matter to you.
Movement Doesn’t Have to Be Punishment
This matters:
If you’re working out because you feel guilty, anxious, or like you need to “earn” holiday food — hit pause.
Movement shouldn’t come from fear.
It should come from care, joy, routine, or the desire to feel good in your own body.
If you’re running off “self-care,” great.
If you’re running off “I ate pie so I have to,” let’s not do that.
You’re Not Going to Lose Your Progress
Your body is way smarter than your anxiety.
It takes roughly three full weeks of zero activity to start losing measurable strength or fitness. Nobody is traveling for that long. Missing a few days — even a full week — isn’t going to undo months of work.
Your progress is safe. Your muscle is safe. Your endurance is safe. You’re allowed to relax.
The Real Goal of Holiday Movement
Feel good.
Stay grounded.
Break up long sedentary days.
Get some time to yourself.
Show younger cousins and older relatives what caring for yourself looks like.
Move your body because it makes your life better — not smaller.
Holiday fitness doesn’t need to be rigid. It needs to be reasonable.
Final Thoughts
Your routine might wobble, but that doesn’t mean you failed.
Your body loves anything you give it — even a little.
Your lack of structure is temporary.
Family time matters.
Movement matters too.
You’re allowed to protect both.
🎙️ WANT MORE? SUBSCRIBE TO BLACK IRON RADIO!
If you enjoyed this conversation, check out more episodes of Black Iron Radio, where we cut through the noise and give you real, no-BS advice on feeling, performing, and looking your best. Each week we share practical nutrition, training, and wellness strategies and tips to help you succeed.
📲 Listen & Subscribe: Apple Podcasts | Spotify
