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To build your physical strength for the holidays, 20 Minutes to Fitness has you covered. Just give us 20 minutes a week, and we’ll help you achieve your fitness goals.

Maintaining your overall health and well-being over the next few weeks of shopping, parties and celebrations will take more than physical strength and stamina, however. It will also require the mental strength needed to make good choices along the way.

Here are some tips to help:

Make a plan. If you’re invited to an event where you’ll be tempted by food and drinks you might otherwise avoid, eat a balanced meal and drink plenty of water before you go. This way, you won’t be starving or tempted to overdo it once you arrive.

Think before you choose. A buffet of delicious foods can be hard to resist. Just be aware of what you put on your plate. Opt for lean proteins, vegetables, fruits and whole grains, and limit fried, fatty, sugary or processed foods.

Enjoy in moderation. Using a smaller plate can help control portion size AND make you feel like you’re not depriving yourself. An occasional slice of pie or a glass of wine is fine, but don’t make it a regular habit. Limit your intake of alcohol and other high-calorie drinks. Savor every bite of sweets. Quality over quantity! Why not grab the smallest slice?

Keep moving. Exercise burns calories, boosts your mood, reduces stress and strengthens your immune system. In addition to your 20 Minutes to Fitness workout, incorporate physical activity into your daily routine. Walking, playing with your kids or grandkids, or dancing all fit the bill.

Relax. Take care of your mental and emotional health this holiday season. Get plenty of sleep, practice gratitude, meditate, read a book, watch a sappy Hallmark movie or do whatever else makes you happy. Remember, you can’t pour from an empty cup!

At 20 Minutes to Fitness, we know how valuable your time is. Spend it wisely, and you’ll stay strong, be happy and feel good about yourself.

— Contributed by Micah Fields, a certified fitness and nutrition coach at our Lakewood Ranch Studio who wants everyone to have a safe and healthy holiday.