December 31, 2024 • 30 mins
Feeling out of shape and overwhelmed after the holidays? You're not alone! In this episode, Jo is joined by coaches Lauren and Leigh Ann to share practical, judgment-free strategies for starting fresh in January. Whether you’re looking to shed some holiday weight, build strength, or simply feel better, this episode is for you.
They’ll discuss:
- Why extreme diets and over-exercising don’t work—and what to do instead.
- Small, sustainable changes that make a big impact on your health.
- Simple tips to manage stress, build momentum, and ease back into fitness.
- How a healthy, speedy metabolism is the key to maintaining your weight and building a strong, fit body.
Plus, learn how to get personalized support with their Metabolic Makeover Program and take advantage of a special New Year promotion to kickstart your 2025 goals.
No matter where you’re starting from, this episode will help you reset, refocus, and feel confident heading into the new year.
0:00 Welcome and Introduction
00:39 Metabolic Makeover Program and Promotions
01:55 Lauren's Holiday Experience and Advice
03:54 Leigh Ann's Holiday Experience and Advice
06:35 Strategies for Navigating the Holidays
08:19 Avoiding Extreme January Resets
16:44 Getting Back to Exercise Habits
20:57 Managing New Year Overwhelm
28:40 Conclusion and Final Thoughts
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Hey, everyone, welcome backtoday.
I'm Joe and today we are goingto be tackling a topic that is
very important this time ofyear.
And that is how to stay on trackwith your health and fitness
goals during the holidays.
And more importantly, how toavoid that dreaded feeling of
starting over in January.
(00:20):
And maybe how you can start toapproach things in January as
this podcast airs, it is the endof December recording it before
that.
But maybe as you listen to it,reflect on how December is gone
and.
Think about some of the thingsthat we talk about as you
approach January.
I do still want to mention thatwe are still enrolling in our
(00:43):
metabolic makeover program thatenrollment will end soon.
We do have a few spots left thatis our signature 1 on 1
personalized coaching program.
That will help you reach yourhealth goals.
We're also still collectingnames to give away a free 12
week coaching session.
So you can sign up for that inthe show links.
(01:05):
And if you do sign up for themetabolic makeover program this
month for January, you will bepart of our New Year strong
start promotion and you will get10 percent off.
Your coaching package, and thenalso receive gift box packed
with all sorts of goodies to setyou up for success in the new
year.
(01:25):
So a link for that is also inthe show notes.
Okay, so joining me are two ofour amazing coaches Lauren and
Leanne, and they're here toshare their expertise on
navigating the holiday seasonwhile keeping your fitness and
health goals on track and reallyhow to get back on track in
January if things have gone alittle bit off the rails.
(01:47):
So Lauren, let's start with you.
Do you want to talk about yourcoaching experience and how this
topic resonates with you?
Sure.
I will tell you that over theyears, the way I've approached
holidays.
There was an amount of time fora long time where basically from
Thanksgiving until New Year's,it was just a free for all.
(02:09):
And it was accepted every yearthat I was just going to gain
weight over that time.
And then I would get back to itin January I accepted that..
And then when, I got into thebad habit of undereating.
It would look a little differentin that still, for whatever
reason, Thanksgiving to NewYear's was a free for all, but I
(02:31):
would do things like.
If I knew I had a party orsomething or an event, like I
would not eat like the daybefore and the day after and
then go crazy on the day of, oreven not eat like the morning of
some party or something I hadand then go crazy that night and
that is just like the perfectrecipe for gaining fat because
(02:53):
your body just doesn't, knowthat you're going in and out and
when it gets more food, like itwants to just keep that food and
keep those, keep that energy andkeep that calories.
But honestly, it's not like thatanymore.
Once, I.
Learned how to eat more balancedand repair my metabolism, now
holidays are not a free for all,but I also don't feel bad and
(03:14):
indulging.
And when I do indulge, my bodydoesn't overreact because I have
repaired my metabolism.
It's a really nice feeling nownot to feel.
sluggish by January 1st or notto feel gross on Christmas
morning.
So I think, that's been myexperience.
Okay.
Very good.
I don't know if anyone else hasseen the meme, going around that
(03:36):
it's a lady unwrapping a Reese'speanut butter cup Christmas
tree, like the peanut buttercups shaped in a Christmas tree.
And it we've now reached thepoint of the year where Reese's
Christmas trees are protein.
I think that is, in terms of itbecoming a free for all, I think
it can easily become that point.
Okay, Leanne do you want tointroduce yourself and share
(03:57):
kind of your background on thisyeah.
Hi everyone.
I'm Coach Leanne.
So I've been a coach withCouture now for a couple of
years, but I was very similarto.
Lauren actually, where theholidays were very much a free
for all for me.
And it was basically an excuseto just continue to eat and
drink, especially drink a lotaround the holidays.
(04:20):
So it just became a habit thatwas associated with a lot of
holiday parties as well as Iwould say just friend
gatherings, there's always thatassociation then that was with
the holidays was the drinks andthe overconsumption.
In a definitely low protein ofthose items.
I would say, and I'll just evenuse my most recent example of
(04:45):
Thanksgiving and how things havechanged for me.
I'm just in the simplest sense,so we had 23 people we hosted
for Thanksgiving and.
While I was doing all the mealprep and, but not only that, but
the event we had the next day Iwas thinking about, okay we're
going to have the basicThanksgiving staples, right?
Because I know not everyonelikes to incorporate protein
like myself.
(05:05):
So I was lifting off the ideasand I said, you know what?
We don't have enough recipeswith protein in them.
And my husband said, who cares?
And I said, I care.
I said, I get it.
There's certain level of comfortfoods that are still going to be
there, but I'm still notcomfortable with not having at
least some, some protein heavysnacks that are around and
(05:29):
available because then it'sjust.
That just is a planningmechanism.
I now put into place of having 2to 3 dishes.
If I'm having a huge group likethat, that are going to have
some element of proteins that Idon't set myself up for only
having some of those foods thatare the traditional based on
very heavy with the carbs andthe fats that are set up there.
(05:53):
Yeah, I would say holidaysdefinitely look very different
for me as well.
Since I also have repaired mymetabolism, I've also changed my
perspective on, the foods,right?
So instead of feeling like it'salmost like a binge eating
experience of being able to havean excuse to eat all the
goodies, it's really.
(06:14):
With macros, I've been able tothroughout the year, work them
into my lifestyle.
So I don't necessarily now feelas inclined like I have to
because it's something that'smuch easier to work in and to
strategize for myself.
So that's how it's different forme and what holidays have looked
like in the past for me.
(06:35):
I think it resonates witheveryone because everyone has
such a different experiencearound the holidays and but I
think the most important thinggoing into the holidays is to
first establish where you are.
When I coach clients, I like tosay, meet yourself where you are
right now.
Are you in a cut?
Are you in maintenance?
Are you in a reverse?
And the best thing to do isgoing to be to create some kind
(06:58):
of strategy to go into theholidays.
We've all known How the holidayshave gone in the past for
ourselves, meet yourself whereyou are and come up with a
strategy of how you want toapproach things that can include
your activity that can includehow your day is going to look
because.
There's Christmas, Thanksgivingwhatever holidays that might be
(07:22):
celebrated throughout the year.
That's not the only day that youmight eat high calories
throughout the year.
So think about some othercelebrations you may have had.
What went well?
What didn't go well?
And what would you have changedto make it more successful for
the future?
And apply those techniques nowas you're going into the
(07:43):
holidays.
And I would say coming up withsome kind of strategy based on
meeting yourself where you're atis a great place to start.
Okay, yeah really good advice.
Okay, so let's talk about like Isaid, as this airs, we're
through the holidays.
And so maybe we're feeling alittle overwhelmed as we're
listening to this, because theholidays have stressed us out
(08:05):
and we have been worried, orwe've done that free for all
thing, or haven't been as ontrack as we want to.
And we're overwhelmed becausewe're worried about that.
We've gained weight over theholidays, or we're feeling
sluggish.
We're just not feeling our best.
What's your best tips forclients or listeners, as you
roll into early January, and youfeel like you blew it over the
(08:27):
holidays Lauren.
So the first thing you do not,you're going to be inclined to
go into January and start doingthese crazy diets just to get
the weight off quickly.
You're going to be, you're justgoing to want it off.
You're going to feel yucky andyou're going to want to do the
thing that's as quick aspossible to get some pounds off.
(08:50):
Do not do that.
Avoid that at all costs.
Do not.
Go into January and, all of asudden stop eating carbs or all
of a sudden only eat meals fivehours a day or only eat soup or
whatever, like whatever crazycrash diet, that promises the
world.
So first and foremost, don't dothat.
(09:12):
And the reason you don't do thatis because it's not sustainable.
So fine.
You can stick to some crazy dietfor a month or however long the
weight is going to immediatelycome back.
And you're also really notlosing the weight.
You're not losing the maximumamount of fat you can with those
(09:32):
kinds of diets because a lot ofthat is eating into your muscle
because you are just deprivingyourself so much that like it
can't just be fat loss.
It has to also be muscle loss.
The reason you want to avoidmuscle loss and you want to have
muscle, is it because it helpsyour metabolism.
So this is all about making sureyour metabolism is working,
making sure you do not put thebrakes on your metabolism,
(09:54):
making sure that you're notwrecking your metabolism at any
point in time during this.
It's this process as well.
So one don't go on crash diets.
Instead focus on smallsustainable changes and also
focus on consistency.
You come out of the holidays andyou are like eating everything
in sight, you're going to behungry because let's just like
(10:19):
for number purposes, let's saythat normally you eat 2000
calories and then let's sayduring the holidays, you're like
at 3000 calories on some daysbecause you're just like eating
everything.
You don't want to go in.
This is under the category ofcrash diet, but even you don't
want to go in and be like, Okay.
(10:39):
Now all of a sudden, I'm goingto eat 1500 calories and I'm
going to work out seven times aweek and I'm going to, you don't
want to do that ease into it.
So maybe like at first don'tconcentrate on your calories,
maybe just concentrate on whatyou're eating.
So making sure you're gettingprotein in, like making sure
that maybe you're stopping thesnacking or stopping.
(11:01):
the drinking or whatever wasexcessive during the holidays.
And then stay consistent.
So that, and again, this goeswith sustainability.
It's much easier to stayconsistent if you have
sustainable changes.
So really, it's just day by daydoing the same thing and doesn't
(11:23):
have to be perfect, but it doeshave to be consistent and stick
with it.
So that is what I would say asfar as, going into January,
just, The biggest thing is donot all of a sudden go to a
thousand calorie diet.
That is just a recipe fordisaster.
Yeah.
I think there's statistics thatmost people abandon their new
year's resolutions, like withintwo weeks.
(11:45):
It might make you feel betterfor a day or feel like you're
doing something for a day, butit's not definitely not a long
term strategy.
Okay.
I guess Leanne thoughts aboutavoiding the extreme January
reset.
Yeah.
So I think some great items tofocus on instead of an entire
reset, because a lot of it isjust like mainstream media,
(12:06):
right?
How a lot of stuff is pumpedinto our minds about the dining
industry.
One of these items is alwaysstarting over in January.
So instead of always focusing onstarting over in January, I
would say focus on rebuildingyour fundamental habits that.
That you have been building, oryou would like to start building
(12:30):
just general foundational habitslike hydration your balanced
meals, balancing them withcarbs, proteins and fats and of
course, getting sleep going backto the balanced meals as I
mentioned before, a lot oftimes, These meals during the
holidays are really high incarbs and fat.
So if you notice that, maybe 2or 2 macros are a little bit
(12:55):
higher than the others identify.
All right, let's get back to thebasics of this balanced
intentional eating where, okay,where can I focus my intention
on where I need to go with thesebasic habits?
With that, even sleep if youhave some kind of night routine
that has worked for you, such asputting down your phone by 830
(13:15):
at night removing or removingyour TV from your bedroom.
I don't know, getting off ofsocial media by a certain time.
There's a ton of different sleeproutines that can be developed
to help work towards a goodsleep routine.
Oftentimes, if we end up stayingup, enjoying time with family we
tend to get into a little bit ofa deprivation over time just by,
(13:36):
there's nothing wrong with that.
We're trying to enjoy time withfamily and friends.
But I think getting back intosomewhat of an established
routine and habits that, thathelp basically knock one domino
down to another can be veryhelpful.
I would just say thosefoundational bits are really
nice.
If someone's really strugglingto even I would say going to the
(13:58):
gym is one of the hardest thingsto at the beginning of the year.
I have a few tips that I wouldrecommend.
The 1st, 1 would be to make adeal with yourself to show up
for at least 10 minutes.
Make a deal with yourself, puton your clothes, go to the gym.
And after 10 minutes, if youreally still don't feel like
being there.
Then you can go home, but yourfeet have to be in the gym and
(14:19):
you have to be past the check inline or wherever you have to
check in.
Then after you're there for 10minutes, if you really still,
are feeling, feeling, I don'tknow, holiday blues or whatever.
Okay, then you can go home.
But more than likely if you'regoing to be there, you're past
the check in line or whereveryou're going to be checking into
your gym.
More than likely you'll evenwant to be like I'm here
(14:40):
anyways.
I might as well, go on atreadmill for 10 minutes.
The next thing you're in thezone, maybe a fun show comes on
TV, something like that.
So that's going to be one of myrecommendations for just getting
back into activity like the gym.
The next thing is going to beadding some kind of shiny new
penny to your routine.
So this can be something like anew water bottle that you've
gotten for Christmas or like aStanley Cup, something like
(15:02):
that.
Bringing that to the gym withyou now as something that
you're, it's like a littlesomething bougie it can also be
a brand new workout outfit ifbuy something for yourself that
you or, treat yourself overChristmas, or maybe someone
treated yourself where that fun,new outfit to the gym that you
will look forward to wearingit's going to be that little
shiny new penny to yourwardrobe.
(15:25):
And then guess morenutritionally based, a shiny new
penny might be to try a new typeof post workout smoothie that
you've been always wanting totry.
And you're like, I'm going totry this.
And so anyways, adding thatshiny new penny elements to your
routine.
If you're someone that like alittle shiny new penny helps
(15:45):
inspire you to get back to yourroutine to help kickstart things
and get the ball rolling, thenthose are just a few things I
would recommend.
Yeah I think the kind of whatyou just, you described as like
a minimum baseline I will go tothe gym this many times a week
for at least these many minutes.
That's doable that you can keepyour promise to yourself about
(16:07):
is a great strategy for makingit through the holidays.
Give yourself some minimum orminimum baselines during the
month of December I will get tothe gym 3 times a week, and
maybe it's just for 20 minutes,but it will keep you in motion.
So I love that both for Decemberand January.
And I like the idea of trying toincorporate something new in
(16:27):
January like you said, maybeit's just something as simple as
you're going to try a new flavorof protein powder or something
that you look forward to.
To counteract maybe that, thatdread, or we're feeling guilty
for how things went in December.
So that's a good segue.
Lauren, any ideas from you ifyou've gotten out of the habit
(16:48):
of exercising, or maybe you'rejust not in your normal routine
of exercising in December, howdo you get back to those habits
in January?
Yeah, so my advice for this isvery similar to my advice on
avoiding the crash diet.
You also don't want to goextreme the minute January 1st
hits or January 2nd, you don'twant to go from, maybe you've
(17:10):
missed a lot of workouts inDecember, or you haven't worked
out in weeks, or you haven'tworked out in December, or you
haven't worked out sinceThanksgiving, who knows?
But what you don't want to do isthen think that on January 2nd,
you're going to go lift fourtimes a week and do three cardio
sessions and get 12, 000 steps aday.
(17:31):
And that's not realistic.
It's setting yourself up forfailure.
So you want to set yourself upfor success and even from a
mindset perspective, you don'twant to put too much pressure on
yourself because it's going tobe just very self destructive.
So just do a gradual reentryinto working out.
(17:51):
So instead of let's say that youwere doing, like some kind of
like high intensity cardio a fewtimes a week instead of doing
that, just say that you're goingto walk, like just commit
yourself to go on a walk,certain amount of days a week,
or a certain amount of minutesper day.
And maybe if you were lifting,three or four times a week, just
(18:14):
two times a week, two times aweek is fine.
And I like, I love Leanne's ideaof just do something.
to 10 minutes, right?
Like just commit to something.
For whatever reason there'ssomething about when I get up in
the morning and I put workoutclothes on.
I will go work.
There's something about startingin workout clothes.
And now this is, I work fromhome.
(18:35):
So this is or let's say on theweekend starting workout
clothes, like there's justsomething that like, if you have
a sports bra on and you're justlike I might as well go to the
gym.
I might as well go ahead andwork out.
It sounds silly and funny, butit actually works for me.
But yeah, I would just say bigthing is just do not, do not
think that you're going to goback right into your routine
(18:57):
that maybe you have missed forweeks and weeks.
And the other reason you don'tdo that is because you will hurt
yourself and then that's, awhole other issue.
Yeah, that'll definitely set youback.
I think it's also during theholidays and maybe that first
month back the whole.
Aim here is just to stay in thegame in some capacity and not go
all the way back to to square 1.
(19:19):
And deals I've made with myselfduring December when things feel
crazy and I've done a bit oftraveling.
And December is I'll go to thegym and I'll do what I like to
do.
It's not a real structuredlifting, I like working out my
shoulders.
I'll just, I'll do the liftsthat I like as long as I stay
there a certain amount of time.
And that is certainly betterthan doing nothing.
(19:40):
I think what that really is justsaying is manage expectations
for December and January.
If you're if you have the timeand you have motivation, of
course, do what you normally do,but just anything you can do to
stay in the game.
I think counts.
Even if it's not like yourtypical.
Guns a blazing workout thatyou're used to doing, you will
(20:01):
get back to that.
If you just get back in yourhabits and, it'll, you'll get
back to it before, it, as longas you don't go crazy and hurt
yourself.
And the thing with settingunreasonable goals or setting
yourself up to with theseunsustainable diets or exercise
regimes as you, they're notsustainable.
And then you feel like a failurebecause you can't stick with it.
(20:24):
And there's nothing worse.
It's just going to compounditself.
If you're already feeling badbecause you let things go during
the holidays, then you kickthings off with some very
intense, aggressive plan and youabandon that after a week,
you're not going to be feelingreal confident or real great
about yourself.
And that just makes it reallyhard to be successful later on.
Manage expectations and just tryto do, some keep moving anyway,
(20:49):
you can keep moving, keepingprotein, just try to stay in the
game.
And you will, you can count thatas a win for sure.
Okay let's talk now a little bitabout mindset.
And so 1st, like I said, alittle bit earlier, it's easy to
get super overwhelmed during theholidays, either because there's
so much to do.
(21:11):
Or maybe you get halfway throughDecember, or towards the end of
December, and you feel like youreally have let things go and
you're feeling really guilty andoverwhelmed.
What are some things that peoplecan focus on to counteract that
overwhelm?
Lauren thoughts.
It's like overwhelming theholidays, especially if you're a
woman and you're, responsiblefor doing all of the things.
(21:33):
But I do think it's importantto, I know everybody says like
self care, prioritize self care.
It really is so important duringthe holidays.
Stress is terrible for you.
Stress is terrible for fat gain.
And you just have to like, findtime, whatever that is, or find
(21:53):
something to decompress, likejust anything.
It's also important because andthis is not like food or
nutrition or fitness related,like you need to enjoy the
holidays.
You need to enjoy.
Your kids and your family.
And if you are just worriedabout one of many things worried
(22:14):
about is like what you're eatingor how you're working out.
That's gonna not, that's notgoing to be good.
Cause you're already, have thisholiday overwhelm.
So I would say like really tryto find time to decompress.
And the other thing I think isset real, like we already talked
about this, but settingrealistic expectations.
Don't set yourself up forfailure.
Just do just, don't get out ofthe game, just like Joe said.
(22:37):
And I won't go more into thatjust because we, I feel like
we've talked about that quite abit.
And then just like focusing onsmall wins, like we've already
said.
So really it's just, don't putany more pressure on yourself
and you don't have to.
Yeah, I think that's really goodadvice.
There's already enough to stressout about.
Making time for yourself.
I know if you're most momslistening to this podcast, we'll
(22:59):
put yourself last during theholidays and it's okay.
To not do that, if that means,getting to the gym for 15
minutes, the working out for meis a way to deal with stress.
So you don't have to abandoneverything just to make sure
that you purchased all thepresents for the kids.
And you can delegate some ofthat too.
In terms of letting things go orfeeling overwhelmed and guilty
(23:22):
because it's December 26th orNew Year's Eve, and oh, my gosh,
I just abandoned everything forthe month, you can get back on
track, and so it's with thesmall steps that we've talked
about, but not all is lost.
And so beating up on yourself,getting really angry with
yourself that you let things goduring December is not going to
(23:43):
motivate you more to get back ontrack in January as much as we
think it might.
That just usually backfires.
Leanne thoughts about thingsthat can be focused on to
mitigate.
Holiday overwhelm or that newyear overwhelm when oh, gosh, I
really let things go inDecember.
Yeah, so I would say, it's goingto be really important to go
(24:06):
into the holidays with a almostlike a big picture of where you
would like to see yourself.
At the end of things, and at theend of things, it's not worth it
to end up.
Feeding yourself up, becausewhat is that going to do?
It's 1 of those where.
Even if you go into the holidaysand you're going to, you make a
plan and something doesn't goaccording to what you set out
(24:30):
your intentions for I would justsay that's okay.
Pivot.
Okay.
And then get back to 1 of themost comfortable things that you
like.
That's a part of your lifestyle,whether that be taking a walk
outside and doing.
A mental reset, especially somekind of meditation.
But I would really focus onzooming out, enjoying life and
(24:54):
self love.
I don't think we really talkabout self love very much.
But all the things that yearafter year, our bodies do for
us.
Just remember that, ourphysiology is always going to be
our physiology.
So meaning that, yes, if weovereat, we can't will our body
(25:16):
to not gain weight, right?
In our mind, sometimes we juststill might have some mindset
work to do with some of theseitems.
So I would say in the holidaysjust take little sticky notes
for your mind.
If there's something that youfeel like Okay, I need to work
on this.
I don't have a good handle yet.
(25:37):
Think of it as changing thepicture of how you're viewing
things.
Like, how can I view this in adifferent way to where it
doesn't seem overwhelming?
Because everything else is goingto be overwhelming as it is in
the holidays.
But changing the narrative of,okay, this is what happened,
but.
Let's change this narrative forthe future and how I want this
(25:59):
to look for me in the future,because this doesn't have to be
it.
So I hope that made sensezooming in zooming out a little
bit, but ultimately just focuson what is going to serve you in
that moment, knowing that you'reputting your best foot forward.
(26:19):
And if something doesn't goaccording to plan, I would say,
try and do an after actionreview.
But mindset is always going tobe the biggest, I would say,
piece that everyone has to workwith.
No one goes into the holidays.
I think perfect as can be, andno one comes out of the holidays
as perfect as can be even ascoaches.
(26:42):
It's going to be working on ourself talk, it's going to be
working on that self love,identifying what are my triggers
during the holidays.
Gosh, I realized I got so hardon myself like and this was a
trigger for me.
This was an emotional triggerfor me.
Okay, let's work on that.
This is not going to be the lasttime this comes up.
So let's approach this andfigure out what we can do to
(27:04):
avoid this in the future, or atleast lessen that burden on our
mindset in the future.
Because all of us humans, we arejust that humans.
And so just trying the best wecan, I would say to take little
mindful moments for ourself withthese moments is going to, I
think, really provide some goodpeace and self love.
(27:26):
Yeah, I think that's really goodadvice.
I, I feel like every year it'sso easy to have unrealistic
expectations for in terms of howwe're going to get through
December, or even January, howour families are going to
behave.
I still feel like.
I have these perfect ideals of,how the family dinner is going
to go on Christmas or howextended family is going to
(27:49):
behave or and it usuallydevolves very quickly.
So I'm just now at age 51getting to the point that like,
no, don't do that to yourselfbecause you're just, you're
going to be disappointed andfeel like like you failed or
Things rarely go like theperfect picture that I think
that they should.
So that's goes into that all ornothing thinking too.
(28:10):
that can vary when things don'tgo as you want or expect them
can be very easy to fall intothe trap of just throwing in the
towel and everything.
But like I said, I think ourbest advice.
It's just stay in the game anyway you can, even if you're only
playing a couple minutes in thegame and you're used to playing
the full game.
Anything you can do to just keepwith your habits.
(28:30):
I'd say count that a win.
And then like you said, Leanne,think about what you want to do.
Things to be like, at the end ofJanuary and move towards that.
So I think that's all that wehave for today about this topic.
Thanks Leanne and Lauren forjoining us and giving us your
sage advice.
And like I said, if you'reinterested in working with us in
(28:51):
January, we can give you a planfor getting back on track.
So make sure you check out thelinks in the show notes.
Okay.
Thank you.
Everyone.
Hey, everyone, welcome backtoday.
I'm Joe and today we are goingto be tackling a topic that is
very important this time ofyear.
And that is how to stay on trackwith your health and fitness
goals during the holidays.
And more importantly, how toavoid that dreaded feeling of
starting over in January.
(00:20):
And maybe how you can start toapproach things in January as
this podcast airs, it is the endof December recording it before
that.
But maybe as you listen to it,reflect on how December is gone
and.
Think about some of the thingsthat we talk about as you
approach January.
I do still want to mention thatwe are still enrolling in our
(00:43):
metabolic makeover program thatenrollment will end soon.
We do have a few spots left thatis our signature 1 on 1
personalized coaching program.
That will help you reach yourhealth goals.
We're also still collectingnames to give away a free 12
week coaching session.
So you can sign up for that inthe show links.
(01:05):
And if you do sign up for themetabolic makeover program this
month for January, you will bepart of our New Year strong
start promotion and you will get10 percent off.
Your coaching package, and thenalso receive gift box packed
with all sorts of goodies to setyou up for success in the new
year.
(01:25):
So a link for that is also inthe show notes.
Okay, so joining me are two ofour amazing coaches Lauren and
Leanne, and they're here toshare their expertise on
navigating the holiday seasonwhile keeping your fitness and
health goals on track and reallyhow to get back on track in
January if things have gone alittle bit off the rails.
(01:47):
So Lauren, let's start with you.
Do you want to talk about yourcoaching experience and how this
topic resonates with you?
Sure.
I will tell you that over theyears, the way I've approached
holidays.
There was an amount of time fora long time where basically from
Thanksgiving until New Year's,it was just a free for all.
(02:09):
And it was accepted every yearthat I was just going to gain
weight over that time.
And then I would get back to itin January I accepted that..
And then when, I got into thebad habit of undereating.
It would look a little differentin that still, for whatever
reason, Thanksgiving to NewYear's was a free for all, but I
(02:31):
would do things like.
If I knew I had a party orsomething or an event, like I
would not eat like the daybefore and the day after and
then go crazy on the day of, oreven not eat like the morning of
some party or something I hadand then go crazy that night and
that is just like the perfectrecipe for gaining fat because
(02:53):
your body just doesn't, knowthat you're going in and out and
when it gets more food, like itwants to just keep that food and
keep those, keep that energy andkeep that calories.
But honestly, it's not like thatanymore.
Once, I.
Learned how to eat more balancedand repair my metabolism, now
holidays are not a free for all,but I also don't feel bad and
(03:14):
indulging.
And when I do indulge, my bodydoesn't overreact because I have
repaired my metabolism.
It's a really nice feeling nownot to feel.
sluggish by January 1st or notto feel gross on Christmas
morning.
So I think, that's been myexperience.
Okay.
Very good.
I don't know if anyone else hasseen the meme, going around that
(03:36):
it's a lady unwrapping a Reese'speanut butter cup Christmas
tree, like the peanut buttercups shaped in a Christmas tree.
And it we've now reached thepoint of the year where Reese's
Christmas trees are protein.
I think that is, in terms of itbecoming a free for all, I think
it can easily become that point.
Okay, Leanne do you want tointroduce yourself and share
(03:57):
kind of your background on thisyeah.
Hi everyone.
I'm Coach Leanne.
So I've been a coach withCouture now for a couple of
years, but I was very similarto.
Lauren actually, where theholidays were very much a free
for all for me.
And it was basically an excuseto just continue to eat and
drink, especially drink a lotaround the holidays.
(04:20):
So it just became a habit thatwas associated with a lot of
holiday parties as well as Iwould say just friend
gatherings, there's always thatassociation then that was with
the holidays was the drinks andthe overconsumption.
In a definitely low protein ofthose items.
I would say, and I'll just evenuse my most recent example of
(04:45):
Thanksgiving and how things havechanged for me.
I'm just in the simplest sense,so we had 23 people we hosted
for Thanksgiving and.
While I was doing all the mealprep and, but not only that, but
the event we had the next day Iwas thinking about, okay we're
going to have the basicThanksgiving staples, right?
Because I know not everyonelikes to incorporate protein
like myself.
(05:05):
So I was lifting off the ideasand I said, you know what?
We don't have enough recipeswith protein in them.
And my husband said, who cares?
And I said, I care.
I said, I get it.
There's certain level of comfortfoods that are still going to be
there, but I'm still notcomfortable with not having at
least some, some protein heavysnacks that are around and
(05:29):
available because then it'sjust.
That just is a planningmechanism.
I now put into place of having 2to 3 dishes.
If I'm having a huge group likethat, that are going to have
some element of proteins that Idon't set myself up for only
having some of those foods thatare the traditional based on
very heavy with the carbs andthe fats that are set up there.
(05:53):
Yeah, I would say holidaysdefinitely look very different
for me as well.
Since I also have repaired mymetabolism, I've also changed my
perspective on, the foods,right?
So instead of feeling like it'salmost like a binge eating
experience of being able to havean excuse to eat all the
goodies, it's really.
(06:14):
With macros, I've been able tothroughout the year, work them
into my lifestyle.
So I don't necessarily now feelas inclined like I have to
because it's something that'smuch easier to work in and to
strategize for myself.
So that's how it's different forme and what holidays have looked
like in the past for me.
(06:35):
I think it resonates witheveryone because everyone has
such a different experiencearound the holidays and but I
think the most important thinggoing into the holidays is to
first establish where you are.
When I coach clients, I like tosay, meet yourself where you are
right now.
Are you in a cut?
Are you in maintenance?
Are you in a reverse?
And the best thing to do isgoing to be to create some kind
(06:58):
of strategy to go into theholidays.
We've all known How the holidayshave gone in the past for
ourselves, meet yourself whereyou are and come up with a
strategy of how you want toapproach things that can include
your activity that can includehow your day is going to look
because.
There's Christmas, Thanksgivingwhatever holidays that might be
(07:22):
celebrated throughout the year.
That's not the only day that youmight eat high calories
throughout the year.
So think about some othercelebrations you may have had.
What went well?
What didn't go well?
And what would you have changedto make it more successful for
the future?
And apply those techniques nowas you're going into the
(07:43):
holidays.
And I would say coming up withsome kind of strategy based on
meeting yourself where you're atis a great place to start.
Okay, yeah really good advice.
Okay, so let's talk about like Isaid, as this airs, we're
through the holidays.
And so maybe we're feeling alittle overwhelmed as we're
listening to this, because theholidays have stressed us out
(08:05):
and we have been worried, orwe've done that free for all
thing, or haven't been as ontrack as we want to.
And we're overwhelmed becausewe're worried about that.
We've gained weight over theholidays, or we're feeling
sluggish.
We're just not feeling our best.
What's your best tips forclients or listeners, as you
roll into early January, and youfeel like you blew it over the
(08:27):
holidays Lauren.
So the first thing you do not,you're going to be inclined to
go into January and start doingthese crazy diets just to get
the weight off quickly.
You're going to be, you're justgoing to want it off.
You're going to feel yucky andyou're going to want to do the
thing that's as quick aspossible to get some pounds off.
(08:50):
Do not do that.
Avoid that at all costs.
Do not.
Go into January and, all of asudden stop eating carbs or all
of a sudden only eat meals fivehours a day or only eat soup or
whatever, like whatever crazycrash diet, that promises the
world.
So first and foremost, don't dothat.
(09:12):
And the reason you don't do thatis because it's not sustainable.
So fine.
You can stick to some crazy dietfor a month or however long the
weight is going to immediatelycome back.
And you're also really notlosing the weight.
You're not losing the maximumamount of fat you can with those
(09:32):
kinds of diets because a lot ofthat is eating into your muscle
because you are just deprivingyourself so much that like it
can't just be fat loss.
It has to also be muscle loss.
The reason you want to avoidmuscle loss and you want to have
muscle, is it because it helpsyour metabolism.
So this is all about making sureyour metabolism is working,
making sure you do not put thebrakes on your metabolism,
(09:54):
making sure that you're notwrecking your metabolism at any
point in time during this.
It's this process as well.
So one don't go on crash diets.
Instead focus on smallsustainable changes and also
focus on consistency.
You come out of the holidays andyou are like eating everything
in sight, you're going to behungry because let's just like
(10:19):
for number purposes, let's saythat normally you eat 2000
calories and then let's sayduring the holidays, you're like
at 3000 calories on some daysbecause you're just like eating
everything.
You don't want to go in.
This is under the category ofcrash diet, but even you don't
want to go in and be like, Okay.
(10:39):
Now all of a sudden, I'm goingto eat 1500 calories and I'm
going to work out seven times aweek and I'm going to, you don't
want to do that ease into it.
So maybe like at first don'tconcentrate on your calories,
maybe just concentrate on whatyou're eating.
So making sure you're gettingprotein in, like making sure
that maybe you're stopping thesnacking or stopping.
(11:01):
the drinking or whatever wasexcessive during the holidays.
And then stay consistent.
So that, and again, this goeswith sustainability.
It's much easier to stayconsistent if you have
sustainable changes.
So really, it's just day by daydoing the same thing and doesn't
(11:23):
have to be perfect, but it doeshave to be consistent and stick
with it.
So that is what I would say asfar as, going into January,
just, The biggest thing is donot all of a sudden go to a
thousand calorie diet.
That is just a recipe fordisaster.
Yeah.
I think there's statistics thatmost people abandon their new
year's resolutions, like withintwo weeks.
(11:45):
It might make you feel betterfor a day or feel like you're
doing something for a day, butit's not definitely not a long
term strategy.
Okay.
I guess Leanne thoughts aboutavoiding the extreme January
reset.
Yeah.
So I think some great items tofocus on instead of an entire
reset, because a lot of it isjust like mainstream media,
(12:06):
right?
How a lot of stuff is pumpedinto our minds about the dining
industry.
One of these items is alwaysstarting over in January.
So instead of always focusing onstarting over in January, I
would say focus on rebuildingyour fundamental habits that.
That you have been building, oryou would like to start building
(12:30):
just general foundational habitslike hydration your balanced
meals, balancing them withcarbs, proteins and fats and of
course, getting sleep going backto the balanced meals as I
mentioned before, a lot oftimes, These meals during the
holidays are really high incarbs and fat.
So if you notice that, maybe 2or 2 macros are a little bit
(12:55):
higher than the others identify.
All right, let's get back to thebasics of this balanced
intentional eating where, okay,where can I focus my intention
on where I need to go with thesebasic habits?
With that, even sleep if youhave some kind of night routine
that has worked for you, such asputting down your phone by 830
(13:15):
at night removing or removingyour TV from your bedroom.
I don't know, getting off ofsocial media by a certain time.
There's a ton of different sleeproutines that can be developed
to help work towards a goodsleep routine.
Oftentimes, if we end up stayingup, enjoying time with family we
tend to get into a little bit ofa deprivation over time just by,
(13:36):
there's nothing wrong with that.
We're trying to enjoy time withfamily and friends.
But I think getting back intosomewhat of an established
routine and habits that, thathelp basically knock one domino
down to another can be veryhelpful.
I would just say thosefoundational bits are really
nice.
If someone's really strugglingto even I would say going to the
(13:58):
gym is one of the hardest thingsto at the beginning of the year.
I have a few tips that I wouldrecommend.
The 1st, 1 would be to make adeal with yourself to show up
for at least 10 minutes.
Make a deal with yourself, puton your clothes, go to the gym.
And after 10 minutes, if youreally still don't feel like
being there.
Then you can go home, but yourfeet have to be in the gym and
(14:19):
you have to be past the check inline or wherever you have to
check in.
Then after you're there for 10minutes, if you really still,
are feeling, feeling, I don'tknow, holiday blues or whatever.
Okay, then you can go home.
But more than likely if you'regoing to be there, you're past
the check in line or whereveryou're going to be checking into
your gym.
More than likely you'll evenwant to be like I'm here
(14:40):
anyways.
I might as well, go on atreadmill for 10 minutes.
The next thing you're in thezone, maybe a fun show comes on
TV, something like that.
So that's going to be one of myrecommendations for just getting
back into activity like the gym.
The next thing is going to beadding some kind of shiny new
penny to your routine.
So this can be something like anew water bottle that you've
gotten for Christmas or like aStanley Cup, something like
(15:02):
that.
Bringing that to the gym withyou now as something that
you're, it's like a littlesomething bougie it can also be
a brand new workout outfit ifbuy something for yourself that
you or, treat yourself overChristmas, or maybe someone
treated yourself where that fun,new outfit to the gym that you
will look forward to wearingit's going to be that little
shiny new penny to yourwardrobe.
(15:25):
And then guess morenutritionally based, a shiny new
penny might be to try a new typeof post workout smoothie that
you've been always wanting totry.
And you're like, I'm going totry this.
And so anyways, adding thatshiny new penny elements to your
routine.
If you're someone that like alittle shiny new penny helps
(15:45):
inspire you to get back to yourroutine to help kickstart things
and get the ball rolling, thenthose are just a few things I
would recommend.
Yeah I think the kind of whatyou just, you described as like
a minimum baseline I will go tothe gym this many times a week
for at least these many minutes.
That's doable that you can keepyour promise to yourself about
(16:07):
is a great strategy for makingit through the holidays.
Give yourself some minimum orminimum baselines during the
month of December I will get tothe gym 3 times a week, and
maybe it's just for 20 minutes,but it will keep you in motion.
So I love that both for Decemberand January.
And I like the idea of trying toincorporate something new in
(16:27):
January like you said, maybeit's just something as simple as
you're going to try a new flavorof protein powder or something
that you look forward to.
To counteract maybe that, thatdread, or we're feeling guilty
for how things went in December.
So that's a good segue.
Lauren, any ideas from you ifyou've gotten out of the habit
(16:48):
of exercising, or maybe you'rejust not in your normal routine
of exercising in December, howdo you get back to those habits
in January?
Yeah, so my advice for this isvery similar to my advice on
avoiding the crash diet.
You also don't want to goextreme the minute January 1st
hits or January 2nd, you don'twant to go from, maybe you've
(17:10):
missed a lot of workouts inDecember, or you haven't worked
out in weeks, or you haven'tworked out in December, or you
haven't worked out sinceThanksgiving, who knows?
But what you don't want to do isthen think that on January 2nd,
you're going to go lift fourtimes a week and do three cardio
sessions and get 12, 000 steps aday.
(17:31):
And that's not realistic.
It's setting yourself up forfailure.
So you want to set yourself upfor success and even from a
mindset perspective, you don'twant to put too much pressure on
yourself because it's going tobe just very self destructive.
So just do a gradual reentryinto working out.
(17:51):
So instead of let's say that youwere doing, like some kind of
like high intensity cardio a fewtimes a week instead of doing
that, just say that you're goingto walk, like just commit
yourself to go on a walk,certain amount of days a week,
or a certain amount of minutesper day.
And maybe if you were lifting,three or four times a week, just
(18:14):
two times a week, two times aweek is fine.
And I like, I love Leanne's ideaof just do something.
to 10 minutes, right?
Like just commit to something.
For whatever reason there'ssomething about when I get up in
the morning and I put workoutclothes on.
I will go work.
There's something about startingin workout clothes.
And now this is, I work fromhome.
(18:35):
So this is or let's say on theweekend starting workout
clothes, like there's justsomething that like, if you have
a sports bra on and you're justlike I might as well go to the
gym.
I might as well go ahead andwork out.
It sounds silly and funny, butit actually works for me.
But yeah, I would just say bigthing is just do not, do not
think that you're going to goback right into your routine
(18:57):
that maybe you have missed forweeks and weeks.
And the other reason you don'tdo that is because you will hurt
yourself and then that's, awhole other issue.
Yeah, that'll definitely set youback.
I think it's also during theholidays and maybe that first
month back the whole.
Aim here is just to stay in thegame in some capacity and not go
all the way back to to square 1.
(19:19):
And deals I've made with myselfduring December when things feel
crazy and I've done a bit oftraveling.
And December is I'll go to thegym and I'll do what I like to
do.
It's not a real structuredlifting, I like working out my
shoulders.
I'll just, I'll do the liftsthat I like as long as I stay
there a certain amount of time.
And that is certainly betterthan doing nothing.
(19:40):
I think what that really is justsaying is manage expectations
for December and January.
If you're if you have the timeand you have motivation, of
course, do what you normally do,but just anything you can do to
stay in the game.
I think counts.
Even if it's not like yourtypical.
Guns a blazing workout thatyou're used to doing, you will
(20:01):
get back to that.
If you just get back in yourhabits and, it'll, you'll get
back to it before, it, as longas you don't go crazy and hurt
yourself.
And the thing with settingunreasonable goals or setting
yourself up to with theseunsustainable diets or exercise
regimes as you, they're notsustainable.
And then you feel like a failurebecause you can't stick with it.
(20:24):
And there's nothing worse.
It's just going to compounditself.
If you're already feeling badbecause you let things go during
the holidays, then you kickthings off with some very
intense, aggressive plan and youabandon that after a week,
you're not going to be feelingreal confident or real great
about yourself.
And that just makes it reallyhard to be successful later on.
Manage expectations and just tryto do, some keep moving anyway,
(20:49):
you can keep moving, keepingprotein, just try to stay in the
game.
And you will, you can count thatas a win for sure.
Okay let's talk now a little bitabout mindset.
And so 1st, like I said, alittle bit earlier, it's easy to
get super overwhelmed during theholidays, either because there's
so much to do.
(21:11):
Or maybe you get halfway throughDecember, or towards the end of
December, and you feel like youreally have let things go and
you're feeling really guilty andoverwhelmed.
What are some things that peoplecan focus on to counteract that
overwhelm?
Lauren thoughts.
It's like overwhelming theholidays, especially if you're a
woman and you're, responsiblefor doing all of the things.
(21:33):
But I do think it's importantto, I know everybody says like
self care, prioritize self care.
It really is so important duringthe holidays.
Stress is terrible for you.
Stress is terrible for fat gain.
And you just have to like, findtime, whatever that is, or find
(21:53):
something to decompress, likejust anything.
It's also important because andthis is not like food or
nutrition or fitness related,like you need to enjoy the
holidays.
You need to enjoy.
Your kids and your family.
And if you are just worriedabout one of many things worried
(22:14):
about is like what you're eatingor how you're working out.
That's gonna not, that's notgoing to be good.
Cause you're already, have thisholiday overwhelm.
So I would say like really tryto find time to decompress.
And the other thing I think isset real, like we already talked
about this, but settingrealistic expectations.
Don't set yourself up forfailure.
Just do just, don't get out ofthe game, just like Joe said.
(22:37):
And I won't go more into thatjust because we, I feel like
we've talked about that quite abit.
And then just like focusing onsmall wins, like we've already
said.
So really it's just, don't putany more pressure on yourself
and you don't have to.
Yeah, I think that's really goodadvice.
There's already enough to stressout about.
Making time for yourself.
I know if you're most momslistening to this podcast, we'll
(22:59):
put yourself last during theholidays and it's okay.
To not do that, if that means,getting to the gym for 15
minutes, the working out for meis a way to deal with stress.
So you don't have to abandoneverything just to make sure
that you purchased all thepresents for the kids.
And you can delegate some ofthat too.
In terms of letting things go orfeeling overwhelmed and guilty
(23:22):
because it's December 26th orNew Year's Eve, and oh, my gosh,
I just abandoned everything forthe month, you can get back on
track, and so it's with thesmall steps that we've talked
about, but not all is lost.
And so beating up on yourself,getting really angry with
yourself that you let things goduring December is not going to
(23:43):
motivate you more to get back ontrack in January as much as we
think it might.
That just usually backfires.
Leanne thoughts about thingsthat can be focused on to
mitigate.
Holiday overwhelm or that newyear overwhelm when oh, gosh, I
really let things go inDecember.
Yeah, so I would say, it's goingto be really important to go
(24:06):
into the holidays with a almostlike a big picture of where you
would like to see yourself.
At the end of things, and at theend of things, it's not worth it
to end up.
Feeding yourself up, becausewhat is that going to do?
It's 1 of those where.
Even if you go into the holidaysand you're going to, you make a
plan and something doesn't goaccording to what you set out
(24:30):
your intentions for I would justsay that's okay.
Pivot.
Okay.
And then get back to 1 of themost comfortable things that you
like.
That's a part of your lifestyle,whether that be taking a walk
outside and doing.
A mental reset, especially somekind of meditation.
But I would really focus onzooming out, enjoying life and
(24:54):
self love.
I don't think we really talkabout self love very much.
But all the things that yearafter year, our bodies do for
us.
Just remember that, ourphysiology is always going to be
our physiology.
So meaning that, yes, if weovereat, we can't will our body
(25:16):
to not gain weight, right?
In our mind, sometimes we juststill might have some mindset
work to do with some of theseitems.
So I would say in the holidaysjust take little sticky notes
for your mind.
If there's something that youfeel like Okay, I need to work
on this.
I don't have a good handle yet.
(25:37):
Think of it as changing thepicture of how you're viewing
things.
Like, how can I view this in adifferent way to where it
doesn't seem overwhelming?
Because everything else is goingto be overwhelming as it is in
the holidays.
But changing the narrative of,okay, this is what happened,
but.
Let's change this narrative forthe future and how I want this
(25:59):
to look for me in the future,because this doesn't have to be
it.
So I hope that made sensezooming in zooming out a little
bit, but ultimately just focuson what is going to serve you in
that moment, knowing that you'reputting your best foot forward.
(26:19):
And if something doesn't goaccording to plan, I would say,
try and do an after actionreview.
But mindset is always going tobe the biggest, I would say,
piece that everyone has to workwith.
No one goes into the holidays.
I think perfect as can be, andno one comes out of the holidays
as perfect as can be even ascoaches.
(26:42):
It's going to be working on ourself talk, it's going to be
working on that self love,identifying what are my triggers
during the holidays.
Gosh, I realized I got so hardon myself like and this was a
trigger for me.
This was an emotional triggerfor me.
Okay, let's work on that.
This is not going to be the lasttime this comes up.
So let's approach this andfigure out what we can do to
(27:04):
avoid this in the future, or atleast lessen that burden on our
mindset in the future.
Because all of us humans, we arejust that humans.
And so just trying the best wecan, I would say to take little
mindful moments for ourself withthese moments is going to, I
think, really provide some goodpeace and self love.
(27:26):
Yeah, I think that's really goodadvice.
I, I feel like every year it'sso easy to have unrealistic
expectations for in terms of howwe're going to get through
December, or even January, howour families are going to
behave.
I still feel like.
I have these perfect ideals of,how the family dinner is going
to go on Christmas or howextended family is going to
(27:49):
behave or and it usuallydevolves very quickly.
So I'm just now at age 51getting to the point that like,
no, don't do that to yourselfbecause you're just, you're
going to be disappointed andfeel like like you failed or
Things rarely go like theperfect picture that I think
that they should.
So that's goes into that all ornothing thinking too.
(28:10):
that can vary when things don'tgo as you want or expect them
can be very easy to fall intothe trap of just throwing in the
towel and everything.
But like I said, I think ourbest advice.
It's just stay in the game anyway you can, even if you're only
playing a couple minutes in thegame and you're used to playing
the full game.
Anything you can do to just keepwith your habits.
(28:30):
I'd say count that a win.
And then like you said, Leanne,think about what you want to do.
Things to be like, at the end ofJanuary and move towards that.
So I think that's all that wehave for today about this topic.
Thanks Leanne and Lauren forjoining us and giving us your
sage advice.
And like I said, if you'reinterested in working with us in
(28:51):
January, we can give you a planfor getting back on track.
So make sure you check out thelinks in the show notes.
Okay.
Thank you.
Everyone.
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