15 Ways to Not Let a Party Derail Your Fitness Goals

Parties, get togethers, or special events are a great chance to catch up with friends, cut loose, and have some fun, especially if they arrive during off training season. But, they also bring with them unscheduled overindulging.  And for us fit folks with lofty race goals and big fitness plans, parties can also be a cause for fear of losing all that fitness or backsliding on our goals.

The problem is that partying (especially if it involves alcohol) can be pretty hard on the body.

So here, my friends, is a blow-by-blow plan to arm yourself with the tools you need to ensure you get through each party without any added guilt, shame, lost gains, or unwanted added pounds.

1. Two Days Before The Party

Log as much extra sleep or naps as possible. Being well rested before the party will mean you can have more fun, stay out later (without yawning embarrassingly), and limit the oxidative stress of staying out late. Yes, good quality sleep is important all year round but a good night’s sleep will help make sure that being exhausted doesn’t cause you to have lapses in judgment when it comes to food, alcohol, and exercise.

Be sure to get all your workouts done leading up to the party. Or perhaps even add in a couple extra! Exercise increases endogenous (that is, your own) antioxidant production and can also reduce liver damage from the alcohol you may (or may not) enjoy.

2. The Morning of the Party

Once you have hit the bathroom and put the coffee or tea on, it is time to set some intentions and decide ahead of time what behaviors you will and won’t compromise on later tonight. You have your fitness, weight loss, or performance goals and they are as important tonight as they are any other night. So make a plan.

If your good intentions aren’t crystal clear, you’ll have trouble sticking them. Don’t walk into the party and base your decisions on whims.

If your good intentions aren’t crystal clear, you’ll have trouble sticking them. Don’t walk into the party and base your decisions on whims. Base them on your specific goals and your specific priorities. Write them down while you drink your black coffee or tea (no sugar or milk or you will break your fast and we don’t want to do that—yet). Now put your notes somewhere that you can easily peek at later in the day.

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