The Fit Puerto Rican Guide To The Festive Season
Because enjoying pernil and protecting your progress can coexist
December in Puerto Rico doesn’t just arrive — it takes over.
There are parranda nights that turn into sunrise breakfasts, family parties that start with arroz con gandules and end with coquito refills, and that one tía who insists you didn’t eat enough.
It’s joyful, loud, delicious… and for many people, it’s also when health habits quietly disappear until “January 8th, después de Reyes.”
But here’s the truth:
There’s no need to throw in the towel.
A few smart tweaks can help you feel good, stay strong, and enjoy the holidays without the annual weight gain.
Your Nutrition: Smart, Not Strict
Holiday nutrition shouldn’t feel like punishment. This season isn’t about dieting — it’s about being intentional.
The good news? Puerto Rican holiday food actually has some powerful allies on your plate.
Protein Is Everywhere — Use It
Protein is your muscle-protecting, appetite-controlling best friend, and it shows up at almost every holiday meal.
Think:
- Pernil
- Pollo asado
- Pavo
- Jamón
- Bacalao
- Queso, nuts, and eggs
Prioritize protein first, then build the rest of your plate around it. This helps keep blood sugar stable and prevents the “I’m stuffed but still want dessert” feeling.
Protein-based snacks between events also help: Greek yogurt, cottage cheese, boiled eggs, protein shakes, or even cheese with fruit.
Carbs Are Not the Enemy — Portions Are
Arroz con gandules, pasteles, mofongo, pan sobao — carbs are part of our culture. You don’t need to eliminate them.
The shift is simple:
👉 See carbs as an addition, not the base of your plate.
If you overdo it one night? No panic. That’s just extra energy you can use the next day for a walk, a workout, or staying active with family.
Build a Balanced Holiday Plate
If you’re serving yourself:
- ½ plate vegetables or salad
- ¼–⅓ plate protein
- The rest carbs
Eat slowly. Put the fork down between bites. Give your body time to register fullness — especially at long sobremesas where food never really leaves the table.
Desserts Without the Spiral
Holiday sweets are meant to be enjoyed — not inhaled mindlessly.
Instead of eating straight from the box:
- Portion what you want onto a plate
- Choose fruit-based desserts when possible
- Enjoy a small serving of tembleque, flan, or arroz con dulce — slowly
Satisfaction matters more than quantity.
Your Training: Maintain, Don’t Chase Perfection
December is not the time to set PRs.
It is the time to protect what you’ve built.
Less Can Still Be Enough
Two to three strength sessions per week are plenty to maintain muscle and strength during the holidays.
Focus on compound movements:
- Squats or lunges
- Deadlifts or hip hinges
- Push-ups or presses
- Rows or pull-downs
Even shorter workouts work if the muscles stay under tension. Supersets, slower tempos, and controlled reps go a long way.
Train Early When You Can
Morning workouts are a secret weapon.
They:
- Remove decision fatigue
- Prevent plans from getting in the way
- Set the tone for healthier choices later
And yes — you will think twice about that third refill of coquito.
No Gym? No Problem
If you’re traveling or gyms are closed:
- Squats
- Lunges
- Push-ups
- Glute bridges
- Planks
- Resistance-band rows and presses
Slow the tempo, add pulses, increase reps. Muscles respond to tension, not fancy equipment.
Alcohol: Enjoy, But Be Strategic
Alcohol doesn’t just add calories — it affects recovery, muscle repair, sleep, and appetite.
That doesn’t mean skipping it completely.
Smart strategies:
- Choose smaller glasses
- Alternate drinks with water
- Limit refills instead of eliminating drinks
- Be mindful with coquito — it adds up fast
Hydrate before bed and the next morning. Electrolytes can help if you’ve been drinking.
Recovery & Immunity Matter More Than Ever
Nothing derails consistency faster than getting sick.
Support your immune system by:
- Sleeping as much as possible
- Managing stress
- Staying hydrated
- Eating fruits and vegetables daily
If you’re run down or hungover, skip intense workouts. Choose walking, mobility, stretching, or light cardio instead.
And if you’re sick? Rest is productive.
The Coach’s Take
As a coach working primarily with Puerto Rican women, I see the same pattern every year.
The people who struggle most are not the ones who enjoy the holidays —
They’re the ones who:
- Go all-or-nothing
- Label foods as “bad”
- Decide December doesn’t count
The ones who succeed focus on consistency, not restriction.
Health should adapt to your culture — not erase it.
Final Word
You can:
✔ Enjoy pernil
✔ Say yes to coquito
✔ Dance at parrandas
✔ Celebrate through Reyes
And still feel strong, confident, and in control.
This season, aim to maintain, not “start over.”
January will feel a lot lighter because of it.
