November 19, 2024 • 28 mins
In this episode, we discuss practical tips to avoid holiday weight gain, go over the discuss the common pitfalls of holiday overeating, and provide five actionable tips to maintain your health and fitness during the holiday season. Tune in for gift suggestions to help you enjoy the holidays without compromising your health goals.
00:00 Introduction
02:42 Sobering Holiday Weight Gain Statistics
05:05 Top 5 Tips to Avoid Holiday Weight Gain
09:42 Keep Working Out During the Holidays
12:28 Start Your Day with Protein
14:36 Get Back on Track After Holiday Meals
17:51 Stay Active with Outdoor Activities
19:34 Life Coaching Tips for the Holidays
21:09 Post-Holiday Fitness Advice
23:20 Favorite Thanksgiving Foods
25:58 Gratitude and Reflections
Links
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Hello, as we enter the holidayseason, we are replaying a
popular episode from a few yearsback with tips to avoid.
Holiday weight gain as we enterthe holiday season with
Thanksgiving.
So take all the sudden,hopefully you can find some
helpful tips.
And we wish you a very happyThanksgiving next week.
(00:21):
Welcome to the boost yourmetabolism after age 30 podcast.
I'm Joe and I'm Alison, andwe're your co hosts and the
founders of Couture Fitness andLifestyle Coaching.
We're on a quest to help womendesign lives they love and
bodies they adore.
We were fed up with the dietingindustry and decided to create
something different.
We're starting a calories uprevolution where women are
(00:43):
nourished, their metabolisms arehealed and their bodies and
brains start working for them inthe battle against weight loss.
If you feel like your metabolismis wrecked and you want to lose
weight once and for all, you arein the right place.
Welcome everyone today.
You've got me, Allison and Joehere, and we are going to talk
(01:05):
about.
Five tips for not gettingstuffed like a Thanksgiving
turkey this holiday season.
So before we get into that, Iwant to talk about what's going
on with us at Couture Fitness.
We've got a couple of differentthings in the works.
We are currently enrollingpeople for the next session of
our metabolic makeover program,which is our one on one coaching
program.
(01:25):
So with that program, you willget a customized fitness and
nutrition plan.
You will get weekly check inswith a personal coach.
We also have multiple calls eachweek that you can call into and
ask questions.
And basically that's where wewill just be with you every step
of the way.
We will take all of theguesswork out of what you need
to do to get in, in your bestshape.
(01:46):
We also have a new course thatwe just launched and you can
listen to the, a previouspodcast and learn a little bit
more about the details of that,but it is called Master Your
Metabolism.
It is a self paced course.
So if you wanted to maybe dipyour toe into kind of working
with us at a lower price point,this might be the way to get
started.
It's just, like I said, it's aself paced online course.
(02:09):
If you, if you like it and thenyou want to still work with us
in our one on one coachingprogram, you can apply the money
that you spent on that onlinecourse towards our one on one
coaching program.
If you decide you want totransition to that.
So two different options now to,to work with us.
And then finally, if you likethe podcast and you've been
listening and you like theinformation that we're sharing,
(02:31):
we would love if you would leaveus a five star review that
really helps others find us andfind the type of information
that we're putting out there.
So let's get into the realcontent of this.
Joe, do you want to talk aboutsome of the sad statistics about
weight gain over the holidays?
Yeah, it's pretty sobering.
Actually.
I heard this on a differentpodcast, so I have not
(02:52):
independently verified this, butI've heard that the typical
person can gain anywhere fromlike two pounds during the
hollow at day season up to 12pounds, I think eight to 10 to
12 pounds.
Maybe like a little aboveaverage, but, but not out of the
norm.
And the problem is, is that evenif you just gain 1 to 2 pounds,
if it does not come off, if thatweight does not come off after
(03:15):
the holidays, you know, unlessyou're doing something very
intentionally, it typically doesnot come off after the holidays.
This is really how the weightcan creep on.
And, you know, after 5 or 10years of this, we can find
ourselves.
pretty overweight.
So there's a lot going on thatleads to this weight gain.
There's going to probably besome increased caloric
consumption on account of theholiday celebrations.
(03:36):
And then the other big componenthere is decreased activity.
Some people have the mentalityof why bother going to the gym
during the holidays because I'mjust going to eat my way through
the holidays.
I'll get started in January.
We don't recommend doing that.
Some people, you know, are sostressed out by the holidays.
They feel like they don't havethe time to go to the gym.
And then the reality ofdepending on where you live,
(03:59):
there's less daylight.
It's getting colder.
It's hard.
We're, we're just less active onaccount of the season change.
I think if you were under eatingor yoga dieting before the
holiday season hit, maybe youwere doing something, you know,
you were going to really putthings into shape.
And you, you did something likevery restrictive, like keto.
Or fasted a bunch before theholiday season.
(04:20):
And then you abandon that and gointo full fledged holiday eating
mode, but your metabolism hadadapted to low calories from
doing something very restrictivebefore I would say, wow, what a
perfect storm for packing on thepounds.
So like I said, honestly, thisis how people gain weight
probably as they age.
And after five to 10 years ofthis, you know, holiday weight
(04:42):
gain can find themselves 30 to50 pounds heavier than they want
to be.
It's sad how easily that canhappen and how, you know, just a
few, you know, a few bad monthseach year can cumulatively can
do that.
It's very depressing.
You have good news for us.
I, yes, we have some good news,so it does not have to be that
(05:04):
way.
And today we're going to shareour top 5 tips for getting
through the holidays withoutgaining extra weight.
So, Joe, do you want to start usoff with the 1st 1?
Yes, so this first tip is kindof mindset.
He also very practical, but youjust have to remember that
Thanksgiving, Christmas, theJewish holidays, you know,
(05:24):
depending on what you celebrateNew Year's Eve at most, we're
talking about 3 to 5 days.
And do not use those three tofive days as an excuse to eat
your way through the two monthsof the holiday season.
Yes, we absolutely want you toenjoy those holiday meals and
those special days, but it's noreason to eat all the high fat,
high carb, you know, holidaytreats that come along with the
(05:47):
holiday season.
You know, again, we want you toenjoy those few days that really
are special, but it's not anexcuse to like run through
Starbucks every morning and geta Pumpkin spice latte or a
peppermint mocha to kick yourday off.
And so even if you enjoyyourself, like on those
holidays, the 3 to 5 days Imentioned that should not result
(06:08):
in much weight gain.
It's, it would be very, veryhard.
It's really, you know, The oldadage is that it's what, 3, 500
calories makes up a pound.
So it would, you know, it wouldbe really, really hard to eat
something like 10, 000 caloriesin a day.
So you really can't gain allthat much weight from one day of
overeating, but two to threemonths of continually
overeating, that's really bad.
(06:28):
And it could really wreak somehavoc.
So my best advice is on thespecial days.
You know, Thanksgiving day, youknow, whatever day you're
celebrating, just eat until youare satiated, follow something
that we call the hunger scalewhere, you know, you 10 would be
like, the most full you've everbeen.
1 would be starving, like, maybeeat to like, a 5 or a 6, you can
(06:49):
still enjoy all your favoritethings, but you don't need to go
back for like, 3rd and 4thhelpings and get to the point
that you're like, at the 10 onthe, on that scale.
So there truly is no reason tostop yourself like the
Thanksgiving turkey.
And we.
You know, if you have done that,you know, it's not all that
enjoyable.
And my, my biggest thing is thatif you do that, my, my biggest
(07:13):
concern is not the weight thatyou will gain from one day of
eating like that.
It's that it will lead to theterrible all or nothing
thinking.
And the next morning you'll wakeup and say, well, I've blown it.
So might as well keep on goingreally, really recommend.
Like I said, enjoying that day,blow your calories on the things
that really matter.
Like your family's 100 year oldrecipe for stuffing, or maybe
(07:35):
the homemade pumpkin pie or thisexquisite wine that's perfectly
paired with your meal, but don'tjust eat mindlessly on chips,
pumpkin spice lattes.
Miller Lite white cloth junkfood that you can basically eat
on any given day.
We do have a blog post thattalks about this kind of like
what may be the standardAmerican Thanksgiving day looks
(07:56):
like.
And then what a Thanksgiving daylooks like with intentional
eating.
But what I'm really concernedabout in terms of like, you
know, mindset is just that allor nothing thinking.
And that is like kind of thisMentality I've been restricting
the rest of the year or, youknow, done something weird, but
I'm not going to during theholidays.
(08:16):
And so it just becomes thistotally no holds barred approach
from Thanksgiving throughJanuary 1st.
Again, go check out that blogpost and you can just kind of
see the difference in the twoapproaches.
Yeah, and I would just add like,I don't think anybody really
feels good when they eat to that10 on the whatever the, the 10
(08:38):
or the one on the hunger scale,whatever means you're super
stuffed.
That's a 10 or a one.
I don't think anybody feels goodwhen they do that.
I don't think anybody reallywants to get to the point where
they've eaten so much that theycan't get up off the couch and
move.
That's just not a good feeling.
I've been there.
And you just feel gross.
So, you know, get to the five orthe six and feel satisfied, but
(09:00):
not stuffed.
And going back to your, the 10,000 calorie thing, I remember
like five or 10 years ago in thebodybuilding world, there was,
it was a popular thing to dothis 10, 000 calorie challenge.
I don't know if you ever sawthose Joe, follow these
Instagram accounts and these, orthese YouTube accounts and these
bodybuilders who were like inreally amazing shape would do
(09:20):
this.
10, 000 calorie day challenge.
And most of them couldn't evencome close because they would
just feel like they were goingto puke probably like four or 5,
000 calories into their day.
I can't even imagine eating 10,000 calories.
I guess Michael Phelps does it,but you know, he's a superhuman.
Right.
Exactly.
(09:40):
Okay.
I think you have the next stepfor us.
Yeah.
Okay.
Yeah.
So my next step is just to keepworking out.
So there's no reason to skip thegym over the holidays.
Now, I'm not saying you shouldbe getting up and going to the
gym on Christmas morning, or youshould.
You know, be skipping time withyour family on Thanksgiving to
go to the gym.
That is not what I'm saying.
You can take those days off, butall of the days around there,
(10:01):
don't get out of your normalroutine.
I think you can use this as atime to really hit it hard with
the weights and make some reallybig improvements to your
physique.
So I don't mean, you know,hitting it hard by doing hours
of cardio, but I mean, reallystarting to go maybe heavier
with your weights and putting onmore weight.
Some muscle and maybe beingreally strategic about it.
Maybe you really want to getstronger in your upper body.
(10:23):
So really focusing on thingslike shoulder presses, pull ups,
things that are really going tobuild some good muscle there.
That's just going to paydividends for the rest of the
year.
Any muscle you can add.
Is just going to help you out inthe long run.
And I would also add, you know,if you think, oh, I'm going to
go for this long run onThanksgiving day or Christmas
Eve or something, you'reprobably not burning nearly as
(10:43):
many calories as you think.
It's really hard.
I mean, you know, if you want tohave a glass of wine and a sugar
cookie, let's just say that's400 calories.
It's going to take you a, A longtime to burn off those 400
calories.
So I think it's really healthyto get out of the mindset of
swapping cardio for eating extrafood.
I would just completely get outof that, that way of thinking.
(11:03):
Don't think, Oh, I'm going toeat this extra cookie because I
ran today.
I think that can be reallyharmful.
So use this time to really justfocus on maybe putting on some
muscle and hitting the weightshard, not the cardio hard.
Yeah, I agree.
I mean, when I do cardio, I dolike orange theory fitness and I
know I burn.
Well, this isn't even accurate.
It's just what the, you know,it's probably not truly what I
(11:24):
burn is probably a little lessthan that, but the heart rate
monitor and everything says thatI usually burn between 400 and
400, 450 calories in an hourlong orange theory class.
And you're working hard in thatclass.
I mean, Lots of very, very highintensity cardio, but truly like
a couple of glasses of wine andan extra piece of dessert would
(11:46):
totally erase that calorie burn.
So you really can't outexercise.
your diet.
And that can be also anothertrap is you think that you are
burning all these calories doingall this cardio so you can eat
with impunity that usuallybackfires and you're eating a
lot more than you'recompensating for through
(12:07):
exercise.
So.
Not a good strategy.
Yeah.
And we won't get into this inmore detail.
We talk about this in otherpodcasts, but you're, especially
if you're doing cardio often,your body has probably gotten so
efficient that you might beburning half of what you think
you burn because your body hasgotten so used to doing cardio.
You've gotten really efficientwith it.
So, okay.
(12:28):
Next tip, start your days withprotein.
This can be a total game changerto where you are not going to
roll into a holiday mealstarving and ready to eat
everything in sight.
So what you eat for the firstmeal of the day really primes
your blood sugar for the day.
So you definitely want to startoff with some good protein.
This is true every day,honestly, but really, really
important on these holiday dayswhen you know you're going to be
(12:50):
going into like basically thisendless buffet of food later in
the day.
So I would start with some, somesort of eggs.
That's my personal favorite.
You could also do Greek yogurtor a protein shake, just
something that's going tostabilize your blood sugar, fill
you up and make you less likelyto overeat throughout the rest
of the day.
A terrible strategy is, oh,well, I know I'm going to eat so
(13:12):
much at Thanksgiving that I'mjust not going to eat the rest
of the day.
That is probably going to setyou up to eat everything in
sight at that Thanksgiving meal.
Yeah, I think the other thingthat can happen is that, you
know, especially if you're afamily, you know, they have some
special, it's like you kick offthe day with like cinnamon rolls
and maybe, or you, I'm probably,it sounds like I'm really hating
(13:35):
on pumpkin spice lattes.
I just dropped my son off atschool and he talked me into
taking him to Starbucksbeforehand and he got one.
It was tasted so terrible andwas so sweet.
I almost gagged.
I had a drink of it and it was.
Terrible.
So not totally hating on pumpkinspice lattes, but I think
they're pretty awful and loadedwith sugar.
But if you started your day withlike, you know, a cinnamon roll
(13:59):
and a pumpkin spice latte, Imean, it's just loaded with
sugar and carbs, no protein, andit's not going to be very
satiating.
Well, it might.
Fill you up, but just not reallyhow you want to start the day.
We do also, you know, we'll,we'll tag this in the show
notes.
We also do have a blog post thatgives some very protein packed
Christmas casserole recipes wasmeant for, you know, the morning
(14:22):
of Christmas, but you could usethose on Thanksgiving morning
too.
If we have family in town andyou need to make a big yummy
breakfast, but those will fillyou up with protein and get you
started on a good path on thoseholidays.
So I think I'm covering the nextone.
So our fourth tip is we don'twant you to like diet on
Thanksgiving day.
So no need to track, you know,be super obsessive or neurotic
(14:44):
about what you're eating onThanksgiving day, but get right
back on track with your habitsthe very next day.
I think it's the getting offtrack that, you know, and then
just staying off track thatleads to the all or nothing
thinking.
And then, you know, after a fewdays, you know, Of being very
unintentional, you think youhave ruined everything.
And so you throw totally throwthe talent.
(15:06):
That's what leads to the 2 to 3months of, you know, just kind
of chronic overeating.
So, you know, on Thanksgivingday on Christmas day, we really
recommend you.
You follow that old adage, dothe best you can with what
you've got, wherever you canenjoy the day, eat your favorite
foods.
You know, there's no, if youare, most of our clients track
(15:27):
macros, we don't tell them toeven track macros that day,
unless you want to, I would say,if you do just do it out of
curiosity.
So you can just see howhonestly, like you said, it's,
it's very hard to eat, you know,It depends, depending on what
you're eating.
I mean, if you're eating a bunchof junk food, you can very
quickly get to 3 or 4, 000calories.
(15:47):
But if you're eating protein andvegetables and things like that,
it's very, very hard to, youknow, hit that high calorie
threshold.
So you might track or somethingout of curiosity, but I want,
what I want you to avoid isthinking that you've like, you
know, freaking out because youfeel like you've totally blown
it on Thanksgiving day and thenuse that.
As an excuse to keep on eatingfrom Black Friday, Friday
(16:08):
through New Year's Day.
But what we want to stay awayfrom is both extremes, like no
need to be neurotic.
Bring your Tupperware full ofyour own diet friendly food to
Thanksgiving.
That's not necessary.
But also, you know, there's noneed to be belly up to the
Thanksgiving buffet all daylong, mindlessly stuffing your
face.
Both extremes lead to very, verybad results.
(16:30):
So let's just I guess this tipwould be moderation.
Enjoy yourself on Thanksgivingday, but get right back to your
old habits.
The very next day.
Yeah, I don't have a lot to addto that one.
The other thing I used to hearyears ago is don't like
congregate right by the food.
Like, I know it's really commonon Thanksgiving for like people
to hang out in the kitchen andthere's just like platters of
(16:53):
food that you can easily justgrab and nibble on.
You know, constantly try not tostay in there.
Try to stand somewhere where youactually have to, like, get up
and walk over to the food.
Don't just stand right over thefood because you can mindlessly
eat, you know, hundreds ofcalories if you're just standing
over the food.
Yeah, I think another tip thatyou could or a trick that you
could use there is like, youknow, limit yourself to 1 plate
(17:14):
of food.
No, 1 is going to be in dangerof starving on Thanksgiving day.
So, you know, just one plate andthen you can kind of be done and
you'll get plenty of food thatway.
And like, you know, fill thatplate with your favorites, let's
not restrict on things we reallylove, but there's just no reason
to go crazy because it does,it's not comfortable just to eat
(17:34):
all that food.
Like I said, I'm not so muchworried about what that's going
to do to you on Thanksgiving dayin terms of weight gain.
My real concern is when you wakeup the next day and you have
that, that thought runs throughyour head.
I've really blown it.
Might as well keep on going.
Yum.
Okay.
So my final tip is to take ahike.
So similar to our advice aboutnot skipping the gym, you just
(17:57):
want to keep moving throughoutthis time of year and walking,
especially if you can getoutside, it's going to do a lot
for your stress level and yourmental health as well, as well
as keep, you know, the holidaypounds at bay.
So yes, it's getting colderoutside.
So make sure you have a goodcoat, good shoes, gloves, and
hat, but try to just get outsideand take a walk.
I mean, if it's above, you know,25 degrees, you can bundle up
(18:20):
and go outside and it can, itcan feel really good to get out
there in the brisk air.
Sometimes.
So make it a goal to dosomething outside of your
comfort zone every day.
Like maybe going for a walk whenit's cold outside is out of your
comfort zone.
So try to do that.
And like I said, it's, it'sgoing to help, you know, keep
your weight gain at bay, butit's also going to help with
seasonal depression.
And we don't get a lot ofsunlight typically in the
(18:41):
winter.
So just getting outside andgetting that sunshine on you
will help a lot with your mood.
I know before, you know, we hadour kids, we would always do
Thanksgiving at my aunt's house.
And one thing that my mom andseveral of my aunts would often
do like after we ate ourThanksgiving lunches, we would
just go for a walk in theirneighborhood.
(19:01):
And it not only did it feelgood, but it also kind of made
me feel Not overeat at lunchbecause I knew I was going to be
going for a, you know, 30 to 60minute walk afterwards and I
didn't want to be super stuffed.
So maybe make a tradition whereyou do something active with
your family on Thanksgiving.
Even I know of people who'vedone like an annual, like a
(19:22):
family flag football game, whichI think sounds super cool.
Or even just going for a walk orjust doing something active.
I think that will, that could bea really fun and healthy new
tradition.
Yeah.
Okay.
So what does the life coach haveto say about getting through the
holidays without weight gain?
How would you advise somebodywho you were life coaching?
Well, number one would be, youhave to be very, very onto your
(19:45):
brain and onto your mind toplaying tricks on you so that
you stay out of that all ornothing thinking.
And like, just like I saidbefore, you know, you just have
to keep telling yourself like,yes, it's the holiday season.
There are lots of things toenjoy, but.
From an eating perspective, it'sjust a few days, and there's no
reason a few days should makeyou gain 10 or 12 pounds of
(20:06):
weight.
And there is just no reason to,like, you know, abandon all of
your healthy habits for theholidays.
It really is a matter of mindmanagement and, you know, And
just, you know, getting out ofthat all or nothing thinking.
My second thing I would tellclients that I was live coaching
is begin with the end in mind.
Think about how you want to wakeup on January 1st, like fast
(20:28):
forward in your brain to January1st.
How do you want to say theholidays went?
I think very people.
Few people would want to saythey abandoned all their
discipline and intention andjust totally abandoned if they
were working out their workoutsand, you know, over a, every
single day on really things thatare not that meaningful.
(20:49):
So, decide how you want theholidays to go and give yourself
the gift of integrity thisholiday season by just doing
what you want to do in terms of,you know, again, how you want to
feel when you wake up onJanuary, January 1st and doing
what you say you will do.
So those are my top two sort oflife coaching tips.
Okay.
(21:09):
Now, Alison, what do you, let'stalk about what happens when
January 1st rolls around, whatdo you, what would your, be your
best advice?
Like you've gotten through theholidays and January 1st hits,
and let's say you've gained, youknow, three or four pounds over
through the holiday season.
Yeah.
So if you've, you know, ifyou've gained a couple of
pounds, no big deal, right?
I would say you want to makesure you don't do anything too
(21:33):
extreme.
If you do want to, you know,embark on a fitness or a fat
loss journey come January 1,skip the fad diets.
You want to make sure you dothis in just a structured and
healthy way without going toextremes.
So with our, all of ourprograms, we're going to help
all of our clients do just that.
You know, we will be tellingthem.
(21:54):
Nutrition guidelines, workoutguidelines.
It will not be anything extreme.
It will not be cut out carbs,eat 1200 calories a day, run for
five miles every day, nothinglike that.
You just want to take it niceand slow and steady because
that's what's going to give youthat sustainable and healthy fat
loss that you can maintainhonestly for the rest of your
(22:15):
life.
So that's what I would say.
Don't do anything extreme.
I would say, you know, if youwant to.
Learn a healthy approach.
Put our program on your holidaywishlist.
Yep, I agree.
Yeah, I think, you know,something you pointed out, like,
if you gain a few pounds overthe holidays, and I think I, you
might actually want to expectthat in terms of like, it is
(22:38):
colder.
We are less active justnaturally when it's so cold.
There is going to be extracalories, but.
You don't want to like roll intoJanuary 2nd, totally desperate
and panicked.
That's what leads to the faddieting.
That's what leads to the yo yodieting.
Study shows that every time youyo yo diet or do one of these
crazy fad diets, you actually,and then, you know, stop, you
(23:02):
actually add fat cells to yourbody and it becomes harder and
harder and harder.
The next time you diet toactually lose any weight.
So, Don't panic.
We and several other coacheskind of in our space can help
you through a weight lossjourney, but no need to panic or
get desperate.
Yeah, absolutely.
Okay.
Let's talk about our favoriteThanksgiving foods because we
(23:23):
like to eat just as much asanybody.
So Joe, what's your, what aresome of your favorite
Thanksgiving foods that you planto indulge in?
So I think that we are hostinglike my husband and I will be
hosting Thanksgiving this year.
My mother in law's coming intown from Thanksgiving and my
mother had an accident a fewmonths ago.
She tore her quadriceps tendon.
(23:45):
So I don't think she'll be doingmuch cooking that day.
So I think we'll be hosting.
I like to keep Thanksgivingpretty simple.
We don't do like the green beancasserole or the sweet potatoes
with marshmallows, that kind ofthing.
But I really do.
Enjoy my family's recipe forstuffing so I'll be enjoying
that and then my mother in lawhas a very different but really
(24:08):
amazing pumpkin pie is calledpumpkin chiffon pie has like a
coconut crust and whippedpumpkin filling.
So I plan to make those thingsand then just, you know,
probably some fresh green beans,you know, mashed potatoes, a
salad, just kind of what youwould typically expect on
Thanksgiving day.
How about you?
Yeah, that all sounds reallygood.
(24:28):
And I forgot about stuffing.
So my mother in law makes thestuffing.
It's got like sausage andmushrooms and, you know, bread
and stuff too in it.
And it is so amazing.
So that is one thing I willdefinitely be having.
I love Turkey.
I'll have Turkey, which Iwouldn't call that an
indulgence, but I'm excitedabout it.
And then sweet potato casseroleis probably my like true
(24:50):
indulgence.
There is.
There is nothing healthy aboutsweet potato casserole except
for the sweet potatoes.
It's basically a giant cookie,honestly, which is why I love it
so much.
So I will be having some ofthat.
I will say that is a food thatis super duper easy to overeat.
And so I plan to eat it as slowas I possibly can and savor it
because otherwise I will eat aserving and I'll want to go back
(25:10):
for another serving.
So my goal is to eat it reallyslowly so it feels like I'm
eating a ton of it.
Yeah.
Okay.
So what, what's theThanksgiving, how are the sweet
potatoes prepared in yourtradition?
Well, just a total likecasserole.
So it's, and I've made it beforetoo.
So it's like, you know, sweetpotatoes that are baked and then
(25:31):
mixed up so that they're kind ofjust like pureed.
And then there's like tons ofbutter, tons of sugar in there.
And the crust, which is like thenuts and the brown sugar on top.
So good.
Nothing, like I said, nothinghealthy about this, but it's
delicious.
Yeah, I think my sister in lawmakes something like that and it
is really good.
It's like a almost like pecanpie or something.
(25:52):
Yeah.
Yeah.
And I love pecan pie.
And I think that's anotherreason why I love the sweet
potato casserole.
Yeah.
So, the other thing I thoughtthat we could talk about is what
we're grateful for this year.
You know, it is very easy tofocus on the food during the
holidays, but really what makesthe holiday so special is, you
know, it's a time for reflectionand.
Hopefully for spending time withpeople we love and thinking
(26:14):
about what we want in thefuture.
So one tradition my family hasis we go around the table each
year and say what we're gratefulfor.
So what about you this year?
So, oh gosh, of course, lots ofthings.
And this is super cliche, but ofcourse, I'm going to say family.
We're very lucky that we'regoing to, we get, we get to see
both of our families for everysingle holiday.
(26:35):
So we'll have my husband'sfamily.
We'll be with them onThanksgiving and then we'll go,
my family's A decent drive awayfrom us.
It's two and a half hour drive.
So we'll go and see them afterThanksgiving.
And I just love watching thegirls, you know, play with their
cousins and they love theirgrandparents.
And I mean, just grateful that,that we get to very pretty
(26:57):
easily be with each of ourfamilies for every holiday.
And my kids are at such fun agesright now.
They're, my girls are 11, nineand three, and the three year
old Emerging from the terriblethrees.
So she is super cute and funnyand really, really fun and
really starting to get intoholidays, which makes them even
(27:17):
more fun.
So that's what I'm going to gowith.
What about you?
She's super cute.
Yeah.
I, my, my parents are older andmy husband's mother, she just
celebrated her 90th birthday.
So I'm really grateful that mykids.
You know that they can stillspend time with them.
My parents are relativelyhealthy considering their age,
but we can, you know, we're notgoing to a retirement home to
(27:38):
visit any of them.
And they're both in their homestill and and mostly living like
the life that they want.
And my kids are in high school,but they, you know, they still
get to.
Be with their grandparents andcelebrate that.
So really thankful for that.
But I'm also I'm, I know you'llhave some thoughts on this too.
I'm really thankful for thisbusiness.
And I don't know what I thought,you know, we would get out of
(28:03):
this or, you know, what we wouldexperience when we started this
business, but it has so It is sofulfilling to me.
It is so creative to me and I,our clients are amazing.
And I think just hearing, youknow, the changes, just the joy,
that feeling healthy and feelinggood in your body and feeling
like you are getting healthy.
(28:24):
When I hear clients express thatand how.
Meaningful that is to them and aquality of life enhancer.
That is to them.
That just it makes it all worthit.
All the juggling that we have todo to be able to have this
business.
It makes it all the socialmedia.
We do.
We don't love social media.
(28:45):
It's super annoying, but it doesmake it totally worth it.
Just to know that gettinghealthy, helping people get on
the right track with nutritionand exercise.
At the end of the day, yes, itmight help you lose weight, but
it really does seem to improvetheir quality of life.
So I'm super grateful for that.
Yeah, I mean, I would agree.
And exactly what you said justhearing how when people say,
(29:07):
like, we've changed their lives.
I mean, it's.
Absolutely amazing.
I also love, you know, we get alot of clients who will just
rave about their personal coach.
We have some absolutely amazingcoaches and I think they're, you
know, they probably feel thesame way that they, they get a
lot out of, you know, helpingothers by coaching them.
So yeah, I'm certainly gratefulfor this business that I never
(29:30):
knew would ever grow to what itis when we started, but it's,
it's filled a void that I didn'teven know that I had.
Like I never.
In my life thought I I've wantedto be an entrepreneur.
That was just not a goal that Iever had for myself.
And once we started it, it wasso, so much fun building the
business.
And I don't consider myself asuper creative person, but it
(29:52):
does give me a really, adifferent type of creative
outlet, which I love.
So I would agree.
I am also very grateful for ourawesome little business.
Yeah.
And I mean, yeah, all thelessons that we've learned
building a business, but that'sprobably for another podcast.
So yeah.
Anyway.
Okay.
Well, that's what we have foryou today on making it through
(30:13):
Thanksgiving without stuffingyourself like the Thanksgiving
turkey.
We are grateful for you as alistener and we wish all of you
the happiest Thanksgiving andholiday season.
That's all we've got for today.
Thank you.
Bye everyone.
Bye.
That's what we've got for youtoday about how you can invest
in your metabolism and startlosing weight by eating more and
exercising less.
(30:35):
Trust us, you aren't too old andit's never too late.
If you want to learn more aboutthis topic, head over to our
Facebook group, Boost YourMetabolism After Age 30.
You can also follow us onInstagram or Facebook at Couture
Fitness Coaching.
And if you want to work with us,join us for our next 12 week
session.
Hello, as we enter the holidayseason, we are replaying a
popular episode from a few yearsback with tips to avoid.
Holiday weight gain as we enterthe holiday season with
Thanksgiving.
So take all the sudden,hopefully you can find some
helpful tips.
And we wish you a very happyThanksgiving next week.
(00:21):
Welcome to the boost yourmetabolism after age 30 podcast.
I'm Joe and I'm Alison, andwe're your co hosts and the
founders of Couture Fitness andLifestyle Coaching.
We're on a quest to help womendesign lives they love and
bodies they adore.
We were fed up with the dietingindustry and decided to create
something different.
We're starting a calories uprevolution where women are
(00:43):
nourished, their metabolisms arehealed and their bodies and
brains start working for them inthe battle against weight loss.
If you feel like your metabolismis wrecked and you want to lose
weight once and for all, you arein the right place.
Welcome everyone today.
You've got me, Allison and Joehere, and we are going to talk
(01:05):
about.
Five tips for not gettingstuffed like a Thanksgiving
turkey this holiday season.
So before we get into that, Iwant to talk about what's going
on with us at Couture Fitness.
We've got a couple of differentthings in the works.
We are currently enrollingpeople for the next session of
our metabolic makeover program,which is our one on one coaching
program.
(01:25):
So with that program, you willget a customized fitness and
nutrition plan.
You will get weekly check inswith a personal coach.
We also have multiple calls eachweek that you can call into and
ask questions.
And basically that's where wewill just be with you every step
of the way.
We will take all of theguesswork out of what you need
to do to get in, in your bestshape.
(01:46):
We also have a new course thatwe just launched and you can
listen to the, a previouspodcast and learn a little bit
more about the details of that,but it is called Master Your
Metabolism.
It is a self paced course.
So if you wanted to maybe dipyour toe into kind of working
with us at a lower price point,this might be the way to get
started.
It's just, like I said, it's aself paced online course.
(02:09):
If you, if you like it and thenyou want to still work with us
in our one on one coachingprogram, you can apply the money
that you spent on that onlinecourse towards our one on one
coaching program.
If you decide you want totransition to that.
So two different options now to,to work with us.
And then finally, if you likethe podcast and you've been
listening and you like theinformation that we're sharing,
(02:31):
we would love if you would leaveus a five star review that
really helps others find us andfind the type of information
that we're putting out there.
So let's get into the realcontent of this.
Joe, do you want to talk aboutsome of the sad statistics about
weight gain over the holidays?
Yeah, it's pretty sobering.
Actually.
I heard this on a differentpodcast, so I have not
(02:52):
independently verified this, butI've heard that the typical
person can gain anywhere fromlike two pounds during the
hollow at day season up to 12pounds, I think eight to 10 to
12 pounds.
Maybe like a little aboveaverage, but, but not out of the
norm.
And the problem is, is that evenif you just gain 1 to 2 pounds,
if it does not come off, if thatweight does not come off after
(03:15):
the holidays, you know, unlessyou're doing something very
intentionally, it typically doesnot come off after the holidays.
This is really how the weightcan creep on.
And, you know, after 5 or 10years of this, we can find
ourselves.
pretty overweight.
So there's a lot going on thatleads to this weight gain.
There's going to probably besome increased caloric
consumption on account of theholiday celebrations.
(03:36):
And then the other big componenthere is decreased activity.
Some people have the mentalityof why bother going to the gym
during the holidays because I'mjust going to eat my way through
the holidays.
I'll get started in January.
We don't recommend doing that.
Some people, you know, are sostressed out by the holidays.
They feel like they don't havethe time to go to the gym.
And then the reality ofdepending on where you live,
(03:59):
there's less daylight.
It's getting colder.
It's hard.
We're, we're just less active onaccount of the season change.
I think if you were under eatingor yoga dieting before the
holiday season hit, maybe youwere doing something, you know,
you were going to really putthings into shape.
And you, you did something likevery restrictive, like keto.
Or fasted a bunch before theholiday season.
(04:20):
And then you abandon that and gointo full fledged holiday eating
mode, but your metabolism hadadapted to low calories from
doing something very restrictivebefore I would say, wow, what a
perfect storm for packing on thepounds.
So like I said, honestly, thisis how people gain weight
probably as they age.
And after five to 10 years ofthis, you know, holiday weight
(04:42):
gain can find themselves 30 to50 pounds heavier than they want
to be.
It's sad how easily that canhappen and how, you know, just a
few, you know, a few bad monthseach year can cumulatively can
do that.
It's very depressing.
You have good news for us.
I, yes, we have some good news,so it does not have to be that
(05:04):
way.
And today we're going to shareour top 5 tips for getting
through the holidays withoutgaining extra weight.
So, Joe, do you want to start usoff with the 1st 1?
Yes, so this first tip is kindof mindset.
He also very practical, but youjust have to remember that
Thanksgiving, Christmas, theJewish holidays, you know,
(05:24):
depending on what you celebrateNew Year's Eve at most, we're
talking about 3 to 5 days.
And do not use those three tofive days as an excuse to eat
your way through the two monthsof the holiday season.
Yes, we absolutely want you toenjoy those holiday meals and
those special days, but it's noreason to eat all the high fat,
high carb, you know, holidaytreats that come along with the
(05:47):
holiday season.
You know, again, we want you toenjoy those few days that really
are special, but it's not anexcuse to like run through
Starbucks every morning and geta Pumpkin spice latte or a
peppermint mocha to kick yourday off.
And so even if you enjoyyourself, like on those
holidays, the 3 to 5 days Imentioned that should not result
(06:08):
in much weight gain.
It's, it would be very, veryhard.
It's really, you know, The oldadage is that it's what, 3, 500
calories makes up a pound.
So it would, you know, it wouldbe really, really hard to eat
something like 10, 000 caloriesin a day.
So you really can't gain allthat much weight from one day of
overeating, but two to threemonths of continually
overeating, that's really bad.
(06:28):
And it could really wreak somehavoc.
So my best advice is on thespecial days.
You know, Thanksgiving day, youknow, whatever day you're
celebrating, just eat until youare satiated, follow something
that we call the hunger scalewhere, you know, you 10 would be
like, the most full you've everbeen.
1 would be starving, like, maybeeat to like, a 5 or a 6, you can
(06:49):
still enjoy all your favoritethings, but you don't need to go
back for like, 3rd and 4thhelpings and get to the point
that you're like, at the 10 onthe, on that scale.
So there truly is no reason tostop yourself like the
Thanksgiving turkey.
And we.
You know, if you have done that,you know, it's not all that
enjoyable.
And my, my biggest thing is thatif you do that, my, my biggest
(07:13):
concern is not the weight thatyou will gain from one day of
eating like that.
It's that it will lead to theterrible all or nothing
thinking.
And the next morning you'll wakeup and say, well, I've blown it.
So might as well keep on goingreally, really recommend.
Like I said, enjoying that day,blow your calories on the things
that really matter.
Like your family's 100 year oldrecipe for stuffing, or maybe
(07:35):
the homemade pumpkin pie or thisexquisite wine that's perfectly
paired with your meal, but don'tjust eat mindlessly on chips,
pumpkin spice lattes.
Miller Lite white cloth junkfood that you can basically eat
on any given day.
We do have a blog post thattalks about this kind of like
what may be the standardAmerican Thanksgiving day looks
(07:56):
like.
And then what a Thanksgiving daylooks like with intentional
eating.
But what I'm really concernedabout in terms of like, you
know, mindset is just that allor nothing thinking.
And that is like kind of thisMentality I've been restricting
the rest of the year or, youknow, done something weird, but
I'm not going to during theholidays.
(08:16):
And so it just becomes thistotally no holds barred approach
from Thanksgiving throughJanuary 1st.
Again, go check out that blogpost and you can just kind of
see the difference in the twoapproaches.
Yeah, and I would just add like,I don't think anybody really
feels good when they eat to that10 on the whatever the, the 10
(08:38):
or the one on the hunger scale,whatever means you're super
stuffed.
That's a 10 or a one.
I don't think anybody feels goodwhen they do that.
I don't think anybody reallywants to get to the point where
they've eaten so much that theycan't get up off the couch and
move.
That's just not a good feeling.
I've been there.
And you just feel gross.
So, you know, get to the five orthe six and feel satisfied, but
(09:00):
not stuffed.
And going back to your, the 10,000 calorie thing, I remember
like five or 10 years ago in thebodybuilding world, there was,
it was a popular thing to dothis 10, 000 calorie challenge.
I don't know if you ever sawthose Joe, follow these
Instagram accounts and these, orthese YouTube accounts and these
bodybuilders who were like inreally amazing shape would do
(09:20):
this.
10, 000 calorie day challenge.
And most of them couldn't evencome close because they would
just feel like they were goingto puke probably like four or 5,
000 calories into their day.
I can't even imagine eating 10,000 calories.
I guess Michael Phelps does it,but you know, he's a superhuman.
Right.
Exactly.
(09:40):
Okay.
I think you have the next stepfor us.
Yeah.
Okay.
Yeah.
So my next step is just to keepworking out.
So there's no reason to skip thegym over the holidays.
Now, I'm not saying you shouldbe getting up and going to the
gym on Christmas morning, or youshould.
You know, be skipping time withyour family on Thanksgiving to
go to the gym.
That is not what I'm saying.
You can take those days off, butall of the days around there,
(10:01):
don't get out of your normalroutine.
I think you can use this as atime to really hit it hard with
the weights and make some reallybig improvements to your
physique.
So I don't mean, you know,hitting it hard by doing hours
of cardio, but I mean, reallystarting to go maybe heavier
with your weights and putting onmore weight.
Some muscle and maybe beingreally strategic about it.
Maybe you really want to getstronger in your upper body.
(10:23):
So really focusing on thingslike shoulder presses, pull ups,
things that are really going tobuild some good muscle there.
That's just going to paydividends for the rest of the
year.
Any muscle you can add.
Is just going to help you out inthe long run.
And I would also add, you know,if you think, oh, I'm going to
go for this long run onThanksgiving day or Christmas
Eve or something, you'reprobably not burning nearly as
(10:43):
many calories as you think.
It's really hard.
I mean, you know, if you want tohave a glass of wine and a sugar
cookie, let's just say that's400 calories.
It's going to take you a, A longtime to burn off those 400
calories.
So I think it's really healthyto get out of the mindset of
swapping cardio for eating extrafood.
I would just completely get outof that, that way of thinking.
(11:03):
Don't think, Oh, I'm going toeat this extra cookie because I
ran today.
I think that can be reallyharmful.
So use this time to really justfocus on maybe putting on some
muscle and hitting the weightshard, not the cardio hard.
Yeah, I agree.
I mean, when I do cardio, I dolike orange theory fitness and I
know I burn.
Well, this isn't even accurate.
It's just what the, you know,it's probably not truly what I
(11:24):
burn is probably a little lessthan that, but the heart rate
monitor and everything says thatI usually burn between 400 and
400, 450 calories in an hourlong orange theory class.
And you're working hard in thatclass.
I mean, Lots of very, very highintensity cardio, but truly like
a couple of glasses of wine andan extra piece of dessert would
(11:46):
totally erase that calorie burn.
So you really can't outexercise.
your diet.
And that can be also anothertrap is you think that you are
burning all these calories doingall this cardio so you can eat
with impunity that usuallybackfires and you're eating a
lot more than you'recompensating for through
(12:07):
exercise.
So.
Not a good strategy.
Yeah.
And we won't get into this inmore detail.
We talk about this in otherpodcasts, but you're, especially
if you're doing cardio often,your body has probably gotten so
efficient that you might beburning half of what you think
you burn because your body hasgotten so used to doing cardio.
You've gotten really efficientwith it.
So, okay.
(12:28):
Next tip, start your days withprotein.
This can be a total game changerto where you are not going to
roll into a holiday mealstarving and ready to eat
everything in sight.
So what you eat for the firstmeal of the day really primes
your blood sugar for the day.
So you definitely want to startoff with some good protein.
This is true every day,honestly, but really, really
important on these holiday dayswhen you know you're going to be
(12:50):
going into like basically thisendless buffet of food later in
the day.
So I would start with some, somesort of eggs.
That's my personal favorite.
You could also do Greek yogurtor a protein shake, just
something that's going tostabilize your blood sugar, fill
you up and make you less likelyto overeat throughout the rest
of the day.
A terrible strategy is, oh,well, I know I'm going to eat so
(13:12):
much at Thanksgiving that I'mjust not going to eat the rest
of the day.
That is probably going to setyou up to eat everything in
sight at that Thanksgiving meal.
Yeah, I think the other thingthat can happen is that, you
know, especially if you're afamily, you know, they have some
special, it's like you kick offthe day with like cinnamon rolls
and maybe, or you, I'm probably,it sounds like I'm really hating
(13:35):
on pumpkin spice lattes.
I just dropped my son off atschool and he talked me into
taking him to Starbucksbeforehand and he got one.
It was tasted so terrible andwas so sweet.
I almost gagged.
I had a drink of it and it was.
Terrible.
So not totally hating on pumpkinspice lattes, but I think
they're pretty awful and loadedwith sugar.
But if you started your day withlike, you know, a cinnamon roll
(13:59):
and a pumpkin spice latte, Imean, it's just loaded with
sugar and carbs, no protein, andit's not going to be very
satiating.
Well, it might.
Fill you up, but just not reallyhow you want to start the day.
We do also, you know, we'll,we'll tag this in the show
notes.
We also do have a blog post thatgives some very protein packed
Christmas casserole recipes wasmeant for, you know, the morning
(14:22):
of Christmas, but you could usethose on Thanksgiving morning
too.
If we have family in town andyou need to make a big yummy
breakfast, but those will fillyou up with protein and get you
started on a good path on thoseholidays.
So I think I'm covering the nextone.
So our fourth tip is we don'twant you to like diet on
Thanksgiving day.
So no need to track, you know,be super obsessive or neurotic
(14:44):
about what you're eating onThanksgiving day, but get right
back on track with your habitsthe very next day.
I think it's the getting offtrack that, you know, and then
just staying off track thatleads to the all or nothing
thinking.
And then, you know, after a fewdays, you know, Of being very
unintentional, you think youhave ruined everything.
And so you throw totally throwthe talent.
(15:06):
That's what leads to the 2 to 3months of, you know, just kind
of chronic overeating.
So, you know, on Thanksgivingday on Christmas day, we really
recommend you.
You follow that old adage, dothe best you can with what
you've got, wherever you canenjoy the day, eat your favorite
foods.
You know, there's no, if youare, most of our clients track
(15:27):
macros, we don't tell them toeven track macros that day,
unless you want to, I would say,if you do just do it out of
curiosity.
So you can just see howhonestly, like you said, it's,
it's very hard to eat, you know,It depends, depending on what
you're eating.
I mean, if you're eating a bunchof junk food, you can very
quickly get to 3 or 4, 000calories.
(15:47):
But if you're eating protein andvegetables and things like that,
it's very, very hard to, youknow, hit that high calorie
threshold.
So you might track or somethingout of curiosity, but I want,
what I want you to avoid isthinking that you've like, you
know, freaking out because youfeel like you've totally blown
it on Thanksgiving day and thenuse that.
As an excuse to keep on eatingfrom Black Friday, Friday
(16:08):
through New Year's Day.
But what we want to stay awayfrom is both extremes, like no
need to be neurotic.
Bring your Tupperware full ofyour own diet friendly food to
Thanksgiving.
That's not necessary.
But also, you know, there's noneed to be belly up to the
Thanksgiving buffet all daylong, mindlessly stuffing your
face.
Both extremes lead to very, verybad results.
(16:30):
So let's just I guess this tipwould be moderation.
Enjoy yourself on Thanksgivingday, but get right back to your
old habits.
The very next day.
Yeah, I don't have a lot to addto that one.
The other thing I used to hearyears ago is don't like
congregate right by the food.
Like, I know it's really commonon Thanksgiving for like people
to hang out in the kitchen andthere's just like platters of
(16:53):
food that you can easily justgrab and nibble on.
You know, constantly try not tostay in there.
Try to stand somewhere where youactually have to, like, get up
and walk over to the food.
Don't just stand right over thefood because you can mindlessly
eat, you know, hundreds ofcalories if you're just standing
over the food.
Yeah, I think another tip thatyou could or a trick that you
could use there is like, youknow, limit yourself to 1 plate
(17:14):
of food.
No, 1 is going to be in dangerof starving on Thanksgiving day.
So, you know, just one plate andthen you can kind of be done and
you'll get plenty of food thatway.
And like, you know, fill thatplate with your favorites, let's
not restrict on things we reallylove, but there's just no reason
to go crazy because it does,it's not comfortable just to eat
(17:34):
all that food.
Like I said, I'm not so muchworried about what that's going
to do to you on Thanksgiving dayin terms of weight gain.
My real concern is when you wakeup the next day and you have
that, that thought runs throughyour head.
I've really blown it.
Might as well keep on going.
Yum.
Okay.
So my final tip is to take ahike.
So similar to our advice aboutnot skipping the gym, you just
(17:57):
want to keep moving throughoutthis time of year and walking,
especially if you can getoutside, it's going to do a lot
for your stress level and yourmental health as well, as well
as keep, you know, the holidaypounds at bay.
So yes, it's getting colderoutside.
So make sure you have a goodcoat, good shoes, gloves, and
hat, but try to just get outsideand take a walk.
I mean, if it's above, you know,25 degrees, you can bundle up
(18:20):
and go outside and it can, itcan feel really good to get out
there in the brisk air.
Sometimes.
So make it a goal to dosomething outside of your
comfort zone every day.
Like maybe going for a walk whenit's cold outside is out of your
comfort zone.
So try to do that.
And like I said, it's, it'sgoing to help, you know, keep
your weight gain at bay, butit's also going to help with
seasonal depression.
And we don't get a lot ofsunlight typically in the
(18:41):
winter.
So just getting outside andgetting that sunshine on you
will help a lot with your mood.
I know before, you know, we hadour kids, we would always do
Thanksgiving at my aunt's house.
And one thing that my mom andseveral of my aunts would often
do like after we ate ourThanksgiving lunches, we would
just go for a walk in theirneighborhood.
(19:01):
And it not only did it feelgood, but it also kind of made
me feel Not overeat at lunchbecause I knew I was going to be
going for a, you know, 30 to 60minute walk afterwards and I
didn't want to be super stuffed.
So maybe make a tradition whereyou do something active with
your family on Thanksgiving.
Even I know of people who'vedone like an annual, like a
(19:22):
family flag football game, whichI think sounds super cool.
Or even just going for a walk orjust doing something active.
I think that will, that could bea really fun and healthy new
tradition.
Yeah.
Okay.
So what does the life coach haveto say about getting through the
holidays without weight gain?
How would you advise somebodywho you were life coaching?
Well, number one would be, youhave to be very, very onto your
(19:45):
brain and onto your mind toplaying tricks on you so that
you stay out of that all ornothing thinking.
And like, just like I saidbefore, you know, you just have
to keep telling yourself like,yes, it's the holiday season.
There are lots of things toenjoy, but.
From an eating perspective, it'sjust a few days, and there's no
reason a few days should makeyou gain 10 or 12 pounds of
(20:06):
weight.
And there is just no reason to,like, you know, abandon all of
your healthy habits for theholidays.
It really is a matter of mindmanagement and, you know, And
just, you know, getting out ofthat all or nothing thinking.
My second thing I would tellclients that I was live coaching
is begin with the end in mind.
Think about how you want to wakeup on January 1st, like fast
(20:28):
forward in your brain to January1st.
How do you want to say theholidays went?
I think very people.
Few people would want to saythey abandoned all their
discipline and intention andjust totally abandoned if they
were working out their workoutsand, you know, over a, every
single day on really things thatare not that meaningful.
(20:49):
So, decide how you want theholidays to go and give yourself
the gift of integrity thisholiday season by just doing
what you want to do in terms of,you know, again, how you want to
feel when you wake up onJanuary, January 1st and doing
what you say you will do.
So those are my top two sort oflife coaching tips.
Okay.
(21:09):
Now, Alison, what do you, let'stalk about what happens when
January 1st rolls around, whatdo you, what would your, be your
best advice?
Like you've gotten through theholidays and January 1st hits,
and let's say you've gained, youknow, three or four pounds over
through the holiday season.
Yeah.
So if you've, you know, ifyou've gained a couple of
pounds, no big deal, right?
I would say you want to makesure you don't do anything too
(21:33):
extreme.
If you do want to, you know,embark on a fitness or a fat
loss journey come January 1,skip the fad diets.
You want to make sure you dothis in just a structured and
healthy way without going toextremes.
So with our, all of ourprograms, we're going to help
all of our clients do just that.
You know, we will be tellingthem.
(21:54):
Nutrition guidelines, workoutguidelines.
It will not be anything extreme.
It will not be cut out carbs,eat 1200 calories a day, run for
five miles every day, nothinglike that.
You just want to take it niceand slow and steady because
that's what's going to give youthat sustainable and healthy fat
loss that you can maintainhonestly for the rest of your
(22:15):
life.
So that's what I would say.
Don't do anything extreme.
I would say, you know, if youwant to.
Learn a healthy approach.
Put our program on your holidaywishlist.
Yep, I agree.
Yeah, I think, you know,something you pointed out, like,
if you gain a few pounds overthe holidays, and I think I, you
might actually want to expectthat in terms of like, it is
(22:38):
colder.
We are less active justnaturally when it's so cold.
There is going to be extracalories, but.
You don't want to like roll intoJanuary 2nd, totally desperate
and panicked.
That's what leads to the faddieting.
That's what leads to the yo yodieting.
Study shows that every time youyo yo diet or do one of these
crazy fad diets, you actually,and then, you know, stop, you
(23:02):
actually add fat cells to yourbody and it becomes harder and
harder and harder.
The next time you diet toactually lose any weight.
So, Don't panic.
We and several other coacheskind of in our space can help
you through a weight lossjourney, but no need to panic or
get desperate.
Yeah, absolutely.
Okay.
Let's talk about our favoriteThanksgiving foods because we
(23:23):
like to eat just as much asanybody.
So Joe, what's your, what aresome of your favorite
Thanksgiving foods that you planto indulge in?
So I think that we are hostinglike my husband and I will be
hosting Thanksgiving this year.
My mother in law's coming intown from Thanksgiving and my
mother had an accident a fewmonths ago.
She tore her quadriceps tendon.
(23:45):
So I don't think she'll be doingmuch cooking that day.
So I think we'll be hosting.
I like to keep Thanksgivingpretty simple.
We don't do like the green beancasserole or the sweet potatoes
with marshmallows, that kind ofthing.
But I really do.
Enjoy my family's recipe forstuffing so I'll be enjoying
that and then my mother in lawhas a very different but really
(24:08):
amazing pumpkin pie is calledpumpkin chiffon pie has like a
coconut crust and whippedpumpkin filling.
So I plan to make those thingsand then just, you know,
probably some fresh green beans,you know, mashed potatoes, a
salad, just kind of what youwould typically expect on
Thanksgiving day.
How about you?
Yeah, that all sounds reallygood.
(24:28):
And I forgot about stuffing.
So my mother in law makes thestuffing.
It's got like sausage andmushrooms and, you know, bread
and stuff too in it.
And it is so amazing.
So that is one thing I willdefinitely be having.
I love Turkey.
I'll have Turkey, which Iwouldn't call that an
indulgence, but I'm excitedabout it.
And then sweet potato casseroleis probably my like true
(24:50):
indulgence.
There is.
There is nothing healthy aboutsweet potato casserole except
for the sweet potatoes.
It's basically a giant cookie,honestly, which is why I love it
so much.
So I will be having some ofthat.
I will say that is a food thatis super duper easy to overeat.
And so I plan to eat it as slowas I possibly can and savor it
because otherwise I will eat aserving and I'll want to go back
(25:10):
for another serving.
So my goal is to eat it reallyslowly so it feels like I'm
eating a ton of it.
Yeah.
Okay.
So what, what's theThanksgiving, how are the sweet
potatoes prepared in yourtradition?
Well, just a total likecasserole.
So it's, and I've made it beforetoo.
So it's like, you know, sweetpotatoes that are baked and then
(25:31):
mixed up so that they're kind ofjust like pureed.
And then there's like tons ofbutter, tons of sugar in there.
And the crust, which is like thenuts and the brown sugar on top.
So good.
Nothing, like I said, nothinghealthy about this, but it's
delicious.
Yeah, I think my sister in lawmakes something like that and it
is really good.
It's like a almost like pecanpie or something.
(25:52):
Yeah.
Yeah.
And I love pecan pie.
And I think that's anotherreason why I love the sweet
potato casserole.
Yeah.
So, the other thing I thoughtthat we could talk about is what
we're grateful for this year.
You know, it is very easy tofocus on the food during the
holidays, but really what makesthe holiday so special is, you
know, it's a time for reflectionand.
Hopefully for spending time withpeople we love and thinking
(26:14):
about what we want in thefuture.
So one tradition my family hasis we go around the table each
year and say what we're gratefulfor.
So what about you this year?
So, oh gosh, of course, lots ofthings.
And this is super cliche, but ofcourse, I'm going to say family.
We're very lucky that we'regoing to, we get, we get to see
both of our families for everysingle holiday.
(26:35):
So we'll have my husband'sfamily.
We'll be with them onThanksgiving and then we'll go,
my family's A decent drive awayfrom us.
It's two and a half hour drive.
So we'll go and see them afterThanksgiving.
And I just love watching thegirls, you know, play with their
cousins and they love theirgrandparents.
And I mean, just grateful that,that we get to very pretty
(26:57):
easily be with each of ourfamilies for every holiday.
And my kids are at such fun agesright now.
They're, my girls are 11, nineand three, and the three year
old Emerging from the terriblethrees.
So she is super cute and funnyand really, really fun and
really starting to get intoholidays, which makes them even
(27:17):
more fun.
So that's what I'm going to gowith.
What about you?
She's super cute.
Yeah.
I, my, my parents are older andmy husband's mother, she just
celebrated her 90th birthday.
So I'm really grateful that mykids.
You know that they can stillspend time with them.
My parents are relativelyhealthy considering their age,
but we can, you know, we're notgoing to a retirement home to
(27:38):
visit any of them.
And they're both in their homestill and and mostly living like
the life that they want.
And my kids are in high school,but they, you know, they still
get to.
Be with their grandparents andcelebrate that.
So really thankful for that.
But I'm also I'm, I know you'llhave some thoughts on this too.
I'm really thankful for thisbusiness.
And I don't know what I thought,you know, we would get out of
(28:03):
this or, you know, what we wouldexperience when we started this
business, but it has so It is sofulfilling to me.
It is so creative to me and I,our clients are amazing.
And I think just hearing, youknow, the changes, just the joy,
that feeling healthy and feelinggood in your body and feeling
like you are getting healthy.
(28:24):
When I hear clients express thatand how.
Meaningful that is to them and aquality of life enhancer.
That is to them.
That just it makes it all worthit.
All the juggling that we have todo to be able to have this
business.
It makes it all the socialmedia.
We do.
We don't love social media.
(28:45):
It's super annoying, but it doesmake it totally worth it.
Just to know that gettinghealthy, helping people get on
the right track with nutritionand exercise.
At the end of the day, yes, itmight help you lose weight, but
it really does seem to improvetheir quality of life.
So I'm super grateful for that.
Yeah, I mean, I would agree.
And exactly what you said justhearing how when people say,
(29:07):
like, we've changed their lives.
I mean, it's.
Absolutely amazing.
I also love, you know, we get alot of clients who will just
rave about their personal coach.
We have some absolutely amazingcoaches and I think they're, you
know, they probably feel thesame way that they, they get a
lot out of, you know, helpingothers by coaching them.
So yeah, I'm certainly gratefulfor this business that I never
(29:30):
knew would ever grow to what itis when we started, but it's,
it's filled a void that I didn'teven know that I had.
Like I never.
In my life thought I I've wantedto be an entrepreneur.
That was just not a goal that Iever had for myself.
And once we started it, it wasso, so much fun building the
business.
And I don't consider myself asuper creative person, but it
(29:52):
does give me a really, adifferent type of creative
outlet, which I love.
So I would agree.
I am also very grateful for ourawesome little business.
Yeah.
And I mean, yeah, all thelessons that we've learned
building a business, but that'sprobably for another podcast.
So yeah.
Anyway.
Okay.
Well, that's what we have foryou today on making it through
(30:13):
Thanksgiving without stuffingyourself like the Thanksgiving
turkey.
We are grateful for you as alistener and we wish all of you
the happiest Thanksgiving andholiday season.
That's all we've got for today.
Thank you.
Bye everyone.
Bye.
That's what we've got for youtoday about how you can invest
in your metabolism and startlosing weight by eating more and
exercising less.
(30:35):
Trust us, you aren't too old andit's never too late.
If you want to learn more aboutthis topic, head over to our
Facebook group, Boost YourMetabolism After Age 30.
You can also follow us onInstagram or Facebook at Couture
Fitness Coaching.
And if you want to work with us,join us for our next 12 week
session.
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