November 25, 2024 • 35 mins
What if maintaining your weight during the holiday season was as simple as shifting your mindset? Join us as we unpack strategies to navigate from Thanksgiving to New Year's without the dreaded weight gain. Our "zero pound challenge" is designed to empower you to break even on the scale while indulging guilt-free. With 40 years of combined health coaching experience, Justin and Ethan share insights on building "fitness equity" throughout the year, ensuring that you can enjoy holiday festivities while staying balanced and healthy.
Are you trapped in the 'when, then' mindset, waiting for the perfect moment to start your health journey? Discover how to break free from procrastination and take control of your health goals today. We'll discuss the importance of taking immediate action, even when life's events tempt you to postpone your fitness journey. By focusing on calorie management and understanding your maintenance and fat loss levels, you'll be equipped to enjoy special occasions like Thanksgiving without compromising your progress.
Let's talk about enjoying holiday gatherings without guilt. From intermittent fasting to increasing physical activity, we'll explore actionable strategies to help you manage your eating and drinking habits. We emphasize the importance of balance and aligning your choices with personal health goals, so you can savor the season's celebrations without the stress of weight gain. Whether it's making small adjustments like opting for smaller portions or incorporating simple activities, we provide practical tips to help you start the new year on a high note.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:09):
Hey, hello and welcome to episode 40, the
Thanksgiving special of Coach'sCorner with Justin and Ethan.
I'm host, Justin Scallard, andI am Ethan Wolfe.
And did you guys know thatbetween Thanksgiving and New
Year's the average Americangains eight pounds?
Speaker 2 (00:29):
That's what's wild Mm-hmm.
You know we're talking twomonths, basically Not even, not
even, yeah, not even.
Speaker 1 (00:35):
Wow, like six weeks maybe Depending on the year.
Speaker 2 (00:37):
yeah, Six weeks is not that bad, I guess, if you
include New Year's five, sixweeks.
Speaker 1 (00:46):
You think about it like it all starts around the
last week of november.
All of a sudden it'sfriendsgiving friendsgiving
turkey day, then it's the actualday itself, and but then the
night before thanksgiving,apparently, is like one of the
biggest drinking nights yeah,everybody's off work and back in
their hometown or whatever andit's like totally I do or do not
want to be here.
Let's go get some drinks andthen december is just christmas
parties and shindigs and thenaround, you know, around the
(01:07):
20th, like the whole countryjust basically just hits pause.
Yeah, they're just like we'reout, it's just you're flying
home, you're drinking orwhatever.
Speaker 2 (01:15):
Anyway, so you go into vacation mode and then you,
you, you know, close it all offwith probably one of the other
biggest drinking yeah events ofthe year.
Yeah yeah.
Speaker 1 (01:23):
So you know, I always say to our clients like we're
going to do like a zero poundchallenge, meaning that if we
can get through Thanksgiving toNew Year's and we're breaking
even, that's a win, baby.
Speaker 2 (01:33):
That's a win.
Speaker 1 (01:34):
So that's what we're going to talk about today is
just like how to at least breakeven around Thanksgiving.
I know I'm going to enjoymyself and not really worry too
much about how much food I'meating.
I think that, like the reasonwe track calories, the reason we
pay attention is because we'rebuilding fitness equity up.
(01:54):
We're building equity, which isyour cushion.
And then when the vacations comeand the holiday seasons come,
and that that's when you tapinto that equity and you get to
just sort of like coast for afew days and then get back on
track, but that equity back up,and then you can coast and again
, and if you do it right, youcan allow yourself those days
where you don't have to.
You know, just like, sit thereweighing all of your stuff every
(02:16):
single day.
Speaker 2 (02:17):
if you either stay the same or even gain a few
pounds during the year and thenfall somewhere within range of
the average weight gain for theend of the year Makes sense.
For all of a sudden, three,four years, you're like oh, I've
gained 30 pounds.
Yeah, four or five years gain30 pounds.
Speaker 1 (02:33):
And you're like well, if we could like travel back
through time and probably wouldbe in that last quarter of the
year you're doing that five toeight at the end of each year
and then if you're not payingattention, so yeah 100, right
it's like we want to.
Speaker 2 (02:49):
We want to be able to enjoy ourselves, we want to
have an enjoyable life.
We don't want to live in a cageall the time, so to speak.
Not all the time, not all thetime, it's just, you know, just
sometimes, just sometimes.
Speaker 1 (02:54):
But uh, so anyways, uh, if you don't know who we are
, um, we are essentially healthcoaches, uh, in general.
In particular, I think that anygood health coach eventually
kind of just moves more intolifestyle and nutrition.
I think that's what we couldclassify ourselves, as I own an
online business right now wherewe work with people who who, um,
(03:16):
you know, just need someaccountability, structure,
coaching, weight loss, nutrition, all that good stuff.
Ethan owns a studio, um a gymhere in los angeles where he
does the same thing, just justkind of more in person.
But we've known each other fora long time.
We've worked together for manyyears and combined, we have like
20 years of experience each inthis world.
So that's why we feel a littlequalified.
The hell bind is 40.
That's 40 years on, episode 40.
(03:37):
And I'm 40.
Speaker 2 (03:38):
And he's turning 40 next month, two months from now,
but actually at the end ofDecember, end of the year.
Coincidence Still 2024.
I don't think so.
Speaker 1 (03:46):
Anyway.
So what we're going to do todayis just chat a little bit about
like what we would do and whatwe'd recommend to our clients,
turning into fall kind ofrolling into the holiday season.
Now we're going to useThanksgiving because I think
about this time that episodewill come out it'll be around
Thanksgiving, but really you canuse this as a framework for
vacations and for any holiday,or what have you.
(04:09):
So, first and foremost, what'sa typical Thanksgiving weekend
look like for folks out there?
Speaker 2 (04:16):
I think yeah, I mean we mentioned it earlier, but
definitely drinking is involvedfor most adults.
Obviously, not everybody drinks, so I don't want to put
everybody into a pigeonholethere, but Wednesday is the
biggest drinking day of the year.
Apparently, wednesday beforeThanksgiving is the yeah and,
like I said, it's whether maybeyou want to be home, or maybe
you don't want to be home.
You're probably or maybe yeah,you want to go out and have a
(04:37):
drink.
Speaker 1 (04:41):
You're either back at home with your folks and you
meet up with old friends, or youdon't have any friends and you
just sit at home drinking.
Speaker 2 (04:47):
You don't want to hang out with your folks, and so
you go like I'm going to be out, I'll be back.
But anyway, and so yeah, and Ithink there's kind of like an
obviously a gluttonous which I'mnot saying is a bad thing.
Like you know, we all have thatI think some part of us is like
oh yeah, what, what good thingsare there to eat?
Or just that mentality of it's.
(05:08):
It's a kind of a completefree-for-all with food.
Yeah, I think that the weekendas a whole obviously just kind
of turns into a just uh, let itall go, fuck it.
Mentality.
Often especially for you know,within the context of people
that might be on a weight lossor body composition journey.
Yeah, but even for most people,I think most people are just
like whatever yeah, justeverybody.
Speaker 1 (05:28):
And and I think that like this is this is the work,
guys.
So if you're listening to thisstuff and you're curious about
health and fitness and weightloss and you're you want to
really nail this thing and notjust be the statistic where you
lose 10 pounds and then gain itback because it was thanksgiving
, and lose another 10 pounds andthen gain it back because it
was a vacation, but likeactually like get, get like over
(05:51):
that threshold where you'relike I look and feel great and
I'm right where I want to be andI feel like I'm on top of this
now, then this is the work.
And here we are going intoanother holiday season where
already, on consultation calls,we're hearing a lot of well,
maybe this all sounds great.
Maybe I'll just start in the newyear, yep Cause and it's like
(06:13):
cause you know, cause you knowthat what this next fucking six
weeks is going to look like foryou.
Speaker 2 (06:19):
You know the, the amount of you know discipline or
the the.
You know the current you'reeither like oh, you don't want
another piece of pie, you havethat grandmother, parent, uncle,
and yeah, you know that's justlike, oh, but like your plate's
so small or whatever.
Speaker 1 (06:31):
It's just this like if it's just this, like, if,
then fallacy, you know, orexcuse me, excuse me, when, then
fallacy?
Like when the holidays are over, then I'll get serious about my
nutrition.
When I have more money, thenI'll start saving more money,
it's like.
But that's the trap that keepspeople stuck forever.
(06:55):
But if you were to talk toanybody who does the thing that
you're trying to accomplish akaput on 10 pounds of muscle, lose
20 pounds of fat both you juststart and you just start and you
just look at it as like you gotto take ownership right now, in
the day, in the moment, and notkeep waiting and postponing for
this like better time thatyou've convinced yourself exists
(07:18):
.
Yet another 10 years have goneby and that better time, for
whatever reason, just stillhasn't shown up.
Speaker 2 (07:24):
For you realized quite yet.
Right, because yeah, it's gonnabe.
It's gonna be a dance of havingto create new behaviors and
that's never gonna be easy,right, it's just how we're wired
and all that good stuff, and sothe idea that if some other
circumstance changes, that'llmake this other behavior change
more accessible.
Even if that is true to somedegree, for which there are many
(07:45):
situations in life, thefundamental line is you're still
going to have to be faced withnew behavior change.
So whether you have more moneyor your kid goes away to school
or it's after the holidays, justbecause it's January 7th,
doesn't mean you're all of asudden going to want to
inherently just automatically doeverything you're supposed to
do.
Now.
I'll just do my 10,000 stepscount my calories, exercise
(08:06):
three days a week.
You know, it's just that you geteight hours of sleep.
It's just like oh, now thatit's January 7th, it'll all just
fall into place.
Speaker 1 (08:12):
It's like no, it's not going to happen.
Well, it hasn't yet, and you're40 years old, so this, it's the
symbolism of like a fresh start, like I do like that, like okay
, it's january, like let's,let's write some goals, like
let's set some goals for theyear, and that's cool, yeah, and
(08:34):
reflect, but let's not wait indepth, let's not keep using that
as a reason why we postpone anddelay.
Right and convince yourselfthat it's okay to procrastinate
on what's important becausethere's always going to be
something else.
Speaker 2 (08:47):
Like you, what if your birthday is january 15th?
Speaker 1 (08:50):
yeah, right anniversary is on february 12th.
I mean tanya and I like to.
It's tanya's birthday, it'ssuper bowl, it's our anniversary
from when we met and now it'sgoing to be our wedding
anniversary and we're this yearwe're going to be, I mean
there's.
It's like, for example, likethat would be just like february
.
Speaker 2 (09:06):
You know what I mean so like I'm good for january,
then like february is a fuckingmess yeah, and so that that
could so easily be like well, Icould start in january, but
february is going to be so crazy.
Speaker 1 (09:15):
I'll start in march.
Speaker 2 (09:16):
I'll start in march all right, we got a quarter down
yeah, yeah, there you go.
You could have already beenthere twice yeah, yeah, you
could have been to your goaltwice but memorial day yeah, you
know I'll just kick it off.
Spring is happening, our kidsare going back.
Speaker 1 (09:29):
Yeah, so you know, if this is going to be you, then,
and if this is a, if this is anidentity that you want to
possess, which I hope that it is, it's a, it's worthwhile, then
here's what we do.
Okay, here's what we do.
We look at it, we just it takes.
Just like the old saying, it'slike an ounce of prevention is
worth a pound of cure.
(09:50):
It's the same thing.
It's like here we are, we havea runway.
You know Thanksgiving is coming.
Hopefully this episode gets outa week or two earlier, so if you
do hear it, you can put thisinto action.
But it's like, let's just thinkabout, like, what are some
strategies to set you up forsuccess, for the weekend, really
, and then the day in particular, and then you can use this as a
(10:11):
framework for other things.
But, like, at the end of theday, we're playing the calorie
game.
And if the goal is bodyrecomposition, and that means
essentially some combination ofgoing through a fat loss phase
to lean out and then maybe likea push phase to build some
muscle, but we are playing thecalorie game and, man, you'd be
(10:32):
surprised on how many caloriesan adult can eat in one day,
especially on a day likethanksgiving, where there's like
no limitations and you wake up,you start drinking some beer
and I wake up maybe, but like,yeah, you start drinking beers
before seven.
Crack your beers.
Yeah, yeah, you start drinkingsome beer.
You know I wake up.
Speaker 2 (10:45):
Maybe but like, yeah, you start drinking some beers
before Seven.
Crack your beers.
Yeah, yeah, Start cracking yourfirst beer.
People start drinking like noon.
Easy, yeah, just go to anairport.
Oh man.
Speaker 1 (10:52):
God.
That's a side note, a littletangent, but man, I can't
believe that yeah thousands ofcalories, especially like we
just tend to like generalizefood.
Yes, it's a lot it's a little,but like the margin of error is
small and people don't realizethat where, especially if you're
(11:13):
like let's just sayhypothetically your case study
you're like a you know 38 yearold woman or you know 40 year
old dude and maybe you're notthat physically active.
Maybe you train sometimes butyou don't have a ton of muscle
mass on you.
You're not that active Like man.
You know the difference between, like losing or gaining a pound
of fat a week is like that onelittle extra snack in the
(11:36):
afternoon.
Really, if you're eating atmaintenance and you have like a
500 calorie snack every day,that could be an extra pound of
fat a week that you're puttingon.
You know, and you're wondering,like what the hell's going on?
I don't even eat that bad.
So, anyways, all that to say, wehave the weekend coming up, so
what we'd recommend, what I'drecommend, is we sort of like
(11:57):
start thinking about how we canget a little bit more accurate
and start shaving calories offas the day approaches, right?
So hopefully you track somesort of calories, hopefully you
understand how many caloriesyour body needs and if you don't
, um, I think a good, good ruleof thumb for like maintenance
would be like your body weighttimes 15.
Yeah, that sounds about right.
(12:19):
So if you're 200 pounds, that's3 000.
That'd be like a maintenancecalorie.
Maybe it's a little on the highend somewhere between 13 and 15
.
It'd be like a maintenance?
Speaker 2 (12:28):
Yeah, I was going to say 13.
Speaker 1 (12:29):
If you want, to go into a fat loss back of the
napkin rule of thumb your bodyweight times 10.
Definitely Something like that,right?
So that would give you yourcalories.
So if you're a 150-pound person, times 10 to 1500 calories,
that'd be like a fat loss thingfor you, right?
So hopefully you understandthat at least, right?
So now it's like okay, we wantyou to just, we want to just be
(12:51):
able to let go on the day likeyou're saying in some capacity,
right, yeah, because there'sritual.
Even just like new year's evethere's just like unplugging
yeah, just doing the thing sothen you, what I'd suggest is a
couple of things here Shaving anextra 500 calories off every
(13:11):
day for like four days leadingup to it, or even to a few
hundred calories off for like afull week 150, 200, but just
thinking about the week ahead,Because one way to think about
the calories is a weeklyaggregate.
Speaker 2 (13:25):
Obviously we look at it as a daily calorie and I
think that's more accurate, butyou can also look at it as a
weekly aggregate.
You know, obviously we look atit as a daily calorie and I
think that's more accurate, butyou can also look at it as a
weekly aggregate.
And so if you were to put yourweekly aggregate together and
the total calories you need fora week and you were to kind of
shave some off every day youknow, obviously if you're a
larger individual, a larger male, you know 500 calories I think
is doable.
If obviously you're a smallerperson, 500 might be a little
much.
Maybe 200 calories, that kindof gives you a little bit of a
(13:47):
you know, a summed deficit forwhen you get there, so that you
have a little more cushion toenjoy yourself yeah, think of it
this way.
Speaker 1 (13:54):
Think of it like okay , let's say you get a paycheck,
right, and your paycheck is 5000 bucks, and every time you
get a paycheck, you know acertain allocation goes here,
certain allocation goes there,uh.
And let's just say you have aspecial account for vacations,
uh and but this year is a bigvacation.
This year, you know it'sinstead of just a regular week
(14:16):
like you normally do.
This one's going to be twoweeks and you're going and
you're going to take fanciertickets and you're staying at
fancy hotels.
So you need to save a littleextra more, yeah, but the
vacation's not for another fewmonths.
You got a handful of paycheckscoming up.
So maybe, instead of the normal1% or 2% of your check that you
would allocate towards leisuremaybe because this one's a doozy
(14:38):
we might want to like shave offlike 3% or 4% in that same
account, and that's the analogywith calories and sort of like
building a bigger deficitleading up to a high day, so
that you know, once it all kindof nets out, it's the same and
you haven't.
(14:59):
You've saved up, so to speak,as many calories to give or take
as you might consume extra overthat weekend, exactly.
Speaker 2 (15:05):
Yeah, you know, and even if it comes out to a net
zero, you've mitigated anyweight gain, the damages, you're
mitigating having to pull outthe credit card on vacation,
that kind of a thing.
Speaker 1 (15:17):
When you're five days in it's a little bit pricier
than you thought.
You open up your wallet.
You see the debit card.
You flip back to the creditcard.
Speaker 2 (15:25):
You're like I'm going to put this meal on this guy.
Speaker 1 (15:27):
You know what, I'll figure this out later.
Speaker 2 (15:30):
Exactly, it's a future me problem.
Yeah.
Speaker 1 (15:33):
Yeah, that's exactly how that goes too, and so you
know, just to help prevent thatpotentiality from coming to
fruition, practicing a littlerestraint for the week before
you go on Thanksgiving, 100%Maybe you, you know, just like I
think a big would be like don'tdrink.
If you can like, just don'teven drink, yeah, yeah, just see
for definitely, especially ifyou're including that weekend.
Speaker 2 (15:55):
If you're doing a solid like thursday to thursday,
yeah, I cut the alcohol out,you know, and other things too
of like the anticipatorycomponent of get your steps in,
yeah, exercise in, just justreally try to meet everything
else that's going to encouragethe healthy lifestyle and
decision making up till thatpoint, totally blow it out.
(16:15):
So stay a couple extra hoursfor overtime.
Speaker 1 (16:18):
Totally imagine, like the week before you go you
maybe you're trying to hit 10000 steps but if you're being
honest, really only getting likesix and a half thousand.
Yeah, maybe just like pushingit.
That extra 4,000, that's anextra 100 calories you burned.
You know you don't stopdrinking booze and like, if
there's any like little sweetsaround not so you can't ever
have them, but just don't buythem when you go grocery
shopping for the last time, justso they're not tempting you in
(16:39):
the fridge or the cupboards.
You know, just like littlethings like that.
You know making Things like that.
You know making better foodchoices so you're feeling fuller
longer, so you're just lesstempted to snack.
Like you know single ingredientfoods, lots of veggies and lean
protein, just so you're likesatiated and you're not like
sitting there munching all daylong.
You know so, even if you don'ttrack your calories, think just
(17:05):
like making just simple, betterchoices like that can really go
a long way.
And then also a side benefit ofthat is that when you do show
up to, if you're going to seeyour family and old friends,
you're gonna look great right,you're gonna be like damn you
look good.
Right, because you've just beendrinking all your water and
eating your protein and veggiesand hitting your step goal every
day.
You know okay, and then youmight just be like, well damn
that's positive feedback.
(17:25):
Maybe I'll keep this lifestyleexactly right, um, but I think
yeah, so, so that's that's kindof like leading up, just to like
give you that cushion, you know, deposit that into the old bank
account, if you know what Imean.
You know building that fitnessequity going into you know the
weekend, um, but then you knoweven like day of, oh yeah, what
(17:48):
would you suggest?
Speaker 2 (17:48):
I would say similar strategy right, like you're
going to want to.
You know we're looking tobecause I would say
fundamentally, and we can talkabout some potential strategies
for the meal itself.
But I think most people aregoing to want to indulge or have
food freedom in that moment, inthe sense of being able to eat
what they want and how much ofit.
You don't want to be the onethat's not eating the dessert
(18:10):
that grandma made or somebodybought from the supermarket,
whatever.
There's just a lot of reasonsthat you might want to
participate.
Speaker 1 (18:16):
Grandma bought from the supermarket.
Exactly, grandma bought fromthe supermarket.
Speaker 2 (18:19):
And so I think it's in the same way.
You want to create as muchcushion as possible within that
day, and so if you have a 2,000calorie allotment for that day,
basically how much of the daycan you get through so that you
can just use all of that budgetfor the one meal?
Speaker 1 (18:32):
Because, like eating a lot of food throughout a day I
mean I've seen like 150 poundwomen plow through like 4,000
calories and over the course ofa day.
Speaker 2 (18:42):
Yeah, because it's like, even if it's a large meal
if you know.
Especially high fat content,not a lot of volume.
Yeah, you'll get full, like ifyou eat a big juicy burger with
bacon on it.
You'll be full, but then youwill eventually get hungry.
And if you eat early enough,yeah, your stomach will clear it
out.
You'll you'll have a bigstretch stomach.
You'll have, you'll have yourhunger hormones flowing from the
calorie dump and then you'regonna potentially do that again.
(19:03):
And so if you start early andeat throughout the day, you can
have three large meals plussnacks, and let's say you're
drinking if you're on vacationor whatever.
Speaker 1 (19:09):
Easy three thousand yeah, easy, and for 99 people
that's a surplus, but like so.
So the idea is that it's very,if you eat multiple, multiple
meals throughout the day on likea holiday or whatever, or a
vacation for that matter, it isincredibly easy to
unintentionally over consume oh,it's just so easy to do,
especially when you throw abooze in there.
Speaker 2 (19:29):
Each glass of wine is 150 yeah, yeah, if you're beers
, it's even more.
Speaker 1 (19:33):
I mean, uncle paul pulls out a bottle of wine at at
1 pm and well, it's a holiday,next thing you know by by 10 pm
you're eight drinks in and youknow it's just so easy to just
blow through thousands andthousands.
So I think the idea is that ifyou know your maintenance right,
your body weight times 14 or 15, and then, if you know your, if
(19:53):
the goal is to deficit yourbody weight times 10, let's just
say we're just going to aim formaintenance this day.
So if that is somewhere around,you know 2500 calories, which
is like most people'smaintenance calories.
Yep, just push off eating aslong as you can get up, chug a
bunch of water, continue water.
Speaker 2 (20:11):
Maybe have some caffeine black coffee, regular
coffee tea but just somecaffeine which can act a little
bit of a appetite suppressantand just, yeah, try to avoid any
type of meal that day in untilthe big giant meal, because
realistically any human willeasily eat at least maintenance
but probably surplus, especiallyagain if alcohol is included in
(20:32):
the day in the one thanksgivingmeal, totally, and there's a
couple things right.
So again, if you're, if youdon't want to be completely
famished, like maybe you havelike a protein shake and a piece
of fruit, right, or you evenhave like two protein shakes.
You have a protein shake in themorning with a piece of fruit,
you have a protein shake aroundlunch, depending how early you
get up.
And now, like that's what, two,three through, maybe 400
(20:52):
calories at most, depending ifyou have the fruit.
Speaker 1 (20:54):
So now you got like 2 000 calories left to just like
go ham and even if it's fatty, 2000 calories in one meal.
That's.
Speaker 2 (21:03):
That's work that is work and it's also even if you
over consume and you go past2000, let's say alcohol included
, at least again we'remitigating damages right it's
the same idea of, you know,gaining zero pounds over the
holidays versus losing weight.
So if you've been on this weightloss mission since the summer
and you're going for throughyou're planning on more than six
(21:23):
months worth of time you canlook at not gaining any weight
during the holiday as a win Ifthe average is eight pounds, and
I think it's the same idea oflike, instead of gaining five
pounds from Thanksgiving, if yougained a pound and a half, it's
kind of a win.
And if you had not paidattention and not put the
strategies into play, the damagewould be sky high, totally so I
think that's kind of the idea.
And high, totally so I thinkthat's kind of the idea.
(21:46):
And you know, just stayhydrated, keep your stomach full
of water and then that way,when you get to the meal, you
can do that big ass plate loadedup and have fun.
Speaker 1 (21:52):
Gravy's leaking off the side just once it's over.
Speaker 2 (21:54):
Just feel awful and, like you know, just thanksgiving
yeah and also there's acomponent that, like, by not
eating all day, your stomachwill shrink and you will get
full faster, and that's justgoing to be how you feel and so
that's just going to be anautomatic stop to you eating,
most likely.
I mean, obviously, we can eatmore enough where we're full,
but you know, justpsychologically you're just not
going to want more food, and sothere's a that's that inherently
(22:16):
, is also a strategy.
Yeah, yeah, and then you know, Ithink, and so that way that day
is kind of as we were talkingabout there's as much cushion as
possible, mitigate as muchdamage and then also give you as
much freedom as you can,because any degree of these
strategies put into play willmake an effect.
So, whether you don't have anymeals but you start drinking at
noon, well, at least you haven'tinduced the calories from the
(22:39):
meals.
Be careful how much you drinkbefore dinner.
Speaker 1 (22:43):
And don't throw up everywhere.
I've been to thanksgiving years, I think, where someone just
got absolutely shit.
Oh yeah, I've definitely bydinner time.
We're like hurling in thebathroom.
Speaker 2 (22:52):
Yeah, we get there and like you, know if somebody
brings out a little whiskey andyou start drinking whiskey?
On an empty stomach a couplepours in and then yeah, next
thing you know, it's likeactually time for food and
they're all just like green soyeah, obviously don't do that.
We're not condoning drinking,but we're just saying.
I think what I'm saying is thatany degree of engagement with
the strategies will be helpfuland if you can engage them all,
(23:14):
you'll get the most help.
And it will just end in youbeing able to have complete food
freedom and you can sit down atthat meal as guilt-free as
possible you can enjoy yourself.
You can eat everything.
You can have your seconds.
Speaker 1 (23:26):
Eat the pie yeah, exactly, and I think that's like
, just looking at it is like,okay, here's everything I can do
.
But that doesn't mean that it'sa binary where if you don't do
any of you have to do it all ornothing.
It's like it can certainly justbe all right.
I like the idea of shaving afew hundred calories off every
day, but on thanksgiving day Idon't want to think about it.
Okay, great, that's actually areally great place to start.
(23:48):
Or maybe you're like, ah, I'lljust do the, basically the
intermittent fasting idea onthanksgiving day and then I'll
just like, if my maintenancecalorie is somewhere between two
and twenty five hundred, thenwhatever, it'll probably be
somewhere around there one hugemeal plus drinks, and that's
fine too.
So that's all great.
Um, you know, it just dependson, like, where you're at in
this process, and that's finetoo.
So that's all great.
Um, you know, it just depends on, like, where you're at in this
(24:08):
process and there's a journey,because it's an iterative
journey, it's an iterativeprocess.
It's not something that, like,you ever arrive at this, like
you know, promised land whereeverything's like perfect.
It's like you're always goingto have to be adjusting and
acclimating your choices andbehaviors with where you are in
your life and your and age inyour activity level, and who you
(24:28):
surround yourself with and whatcircumstance you find yourself
in.
There's all these factors, andso it's just like having a few
of these strategies in your toolbelt that, in these occasions,
you can whip out Day of noplanning.
I'm just doing an intermittentfast.
Easy peasy, I just won't eatuntil the meal Easy peasy Done
yeah Right, fast, easy.
I just won't eat until the mealeasy peasy done yeah right, um.
(24:48):
Or just like, if you, if youare a little bit more like task
oriented and you like that, likeprocess orientation, then fine,
yeah, maybe you have some.
You can gamify, you know, likemore steps and less calories the
week leading up yes maybethat's okay too.
Yeah, you know, one more thingthat I'd like to to throw out.
There is, just from a little bitmore, like you know,
physiological standpoint youknow, if you were to on the day
(25:09):
of on turkey day, let's say, youknow, do like a 10 or 15 minute
HIIT workout.
It can be body weight.
Maybe you're at your mom'shouse, in your bedroom that you,
you know, grew up in, it stillhas posters of all your
superheroes on the wall andeverything.
Or maybe you know you're onsome tropical island with, like
you know, your, your hotgirlfriend who knows?
(25:30):
But like, whatever the casemight be, no matter where you
are, just like, get a clock for10 minutes, pick three exercises
and do as many rounds aspossible for 10 minutes push-ups
, squats, sit-ups yeah, knockthem out.
Yeah, like plank jacks lunges,burpees like Jump squats Like
just pick a few exercises, don'toverthink it and just go.
The point isn't to like developa certain body part.
(25:51):
The point is to create andinduce sort of like a glycolytic
pathway sort of response whereyour body has to drain those
calories a little bit out ofyour muscle storage.
To drain those calories alittle bit out of your muscle
storage so that when you haveyour meal you've essentially
like opened up those receptorsso your body can pull some of
that those calories from yourfood in right into your muscle.
Speaker 2 (26:16):
Yeah, it's like the gas tanks are empty versus the
fat tanks are you know?
So it's like you can put alittle bit in the gas tank
before it goes into the infinitefat tanks.
Speaker 1 (26:22):
Yes, because once the gas tanks fall, it goes into
the fat tanks.
It goes into the fat tanks,that's exactly right.
Speaker 2 (26:27):
And even going on a walk.
You know it's like you knowwe're all off that day.
Maybe you're hungover, maybeyou're not, but like the bottom
line is, yet again, take a walkwith your family or take a walk
to have a break from your family.
(26:52):
You know I mean be keeping itreal.
Go for a jog, maybe.
Jog, yeah, but even if you knowyou have that whole morning and
day off, any amount of activityis going to kind of and again,
it's not necessarily about thecaloric burn.
It's like justin said, it'sjust that that you're basically
allocating storage potentials.
Obviously there's caloriesinvolved, but you're literally
just allocating storagepotentials so that some
percentage of the meal thatyou're going to eat doesn't go
into fat stores.
Speaker 1 (27:06):
It's as simple as that yep, yeah, yeah, you get
your big muscle groups firing um.
You know, it's just, it's just,it's just open, it's just
clearing the channel, it's clear, it's clearing the channel so
that way it's not just this hugepile up of food in your in your
body yeah, that you're going tobe puffy and swollen for days
trying to metabolize but but youjust kind of like, open up the
gates a little bit, clear thechannel so when you do consume
(27:28):
that there's somewhere for yourbody to put it, instead of just
the fat tank Totally.
Speaker 2 (27:32):
Okay, so we've made it through Thanksgiving.
Yeah, we've still got theweekend off.
Just fuck it Right.
Speaker 1 (27:37):
Drink and eat all day I mean Thanksgiving is a
Thursday.
I don't gotta be back to worktill Monday, yeah.
Speaker 2 (27:42):
I'm till monday?
Yeah, I'm still.
So now I'm still back home inmy parents house, right?
Speaker 1 (27:48):
yeah, nothing to do but drink yeah I mean yep yeah
so what do you do?
I think that at that point it'slike it's just this is just a
time to let off the gas, andit's important, I think,
spiritually, I think I thinkphysically.
There's a lot you could argueof, just like not having to be
in go mode.
I think, yeah, like this longweekend, and then you can have a
(28:11):
few weeks in December to kindof get yourself back on track,
and then another week or so overthe holidays, but like, yeah, I
think that there's justsomething really important about
just like giving yourselfpermission to just take your
foot off the gas, yeah, and justbe, not be on all the time but,
but that being said no, yes,take your foot off the gas, but
(28:33):
but also don't.
But that doesn't mean that youthen obliterate all of your
progress, either like, like.
Just because I've been reallygood at saving for a vacation
doesn't mean that I need to likemake sure that I spend
everything.
Either you know what I mean, soit's to like make sure that I
spend everything, either youknow what I mean, so it's just
like.
It's just be okay with takingyour foot off the gas and just
eating if you're hungry, butdon't feel like you just have to
(28:53):
throw down more and more justbecause it's there and because
there's a American culturearound stuffing yourself on this
weekend Gorging Right, and it'sjust it's.
Do I actually want another sliceof pie right now?
I really don't if I think aboutit, yeah.
Speaker 2 (29:16):
Or have I had one.
Speaker 1 (29:17):
Yeah.
Speaker 2 (29:17):
I'm actually pretty full.
I could eat another.
Speaker 1 (29:20):
Yeah, they're offering more, but do I need it?
Speaker 2 (29:22):
Yeah, do I need it?
And it's also like again, it'sone of those things that and
I'll be first to admit that whenI have eaten super big meals
and I'm puffy and I'm hungoveror just any degree of that the
next day, the last thing I wantto do sometimes is go and
exercise.
But you know, you do have offfor the weekend where you might
have been working for eighthours that Friday or more or
(29:42):
less, but whatever, let's sayaverage eight, that's eight
hours you have free.
So let's say you get to sleepin.
You know, there is kind of acomponent of like owing yourself
just a little bit, just alittle bit, to at least go take
a walk, like you've got the dayoff, just go.
It doesn't have to be all 10,000steps in one go, but just like
go for a walk for 30 minutes ormore, not like a little 10
minute block walk, but likecommit to something, just do
(30:04):
something.
Take the opportunity of a novelschedule and a novel moment to
just, you know, honor movingyour body.
You're going to feel betterafterwards.
Afterwards you're going to beable to eat more food if that's
what you're doing, no, butyou'll just feel better.
And so I think there's justthis opportunity of, like, you
know, going on a walk doesn'thave to be being on, it can be
like wow, it's kind of brisk andbeautiful autumn out yeah you
(30:24):
know, and whatever it might be.
So I think there's just like aways of like kind of having your
cake and eating it too, andlike I understand wanting to
just completely laze on thecouch and do nothing, do
whatever.
But if you also just like go tothe gym the day afterwards, you
might like and you know thatthat's not like it can be.
Speaker 1 (30:42):
I mean, if you've been exercising long enough,
then exercise is meditative in alot of ways and it is like a
little bit of space you havejust for you.
Yeah 100 so you know, there'snothing wrong with that at all.
On the other hand, if you'vebeen training really hard for a
long time and restrictingcalories and and training and
you've been just like reallypushing, I think that like the
(31:04):
whole point is to then is if we,if we never let off the gas,
then like to like, what's thepoint of it all anyways?
And so I think that, dependingkind of like your own
temperature, of just like whereyou're at, but if it's important
, especially you need to getaway from the family, just like
go do a day pass at a gym andjust be gone for a few hours
like I get that 100 percent, um,but if it's also like you feel
(31:25):
like you have to work out,you're gonna lose something like
that's not the right headspace.
Speaker 2 (31:29):
I would agree I mean, I think it's.
It is about balance.
And if you're somebody thatdoesn't practice, you know a
healthy lifestyle, so to speak,and I'm saying that you're
unhealthy, right, but you know,if you don't exercise, you're
not doing steps, you don'tcalorie count.
Maybe that's when you can oweit to yourself to do a little
bit of a walk or something.
You know and I think there, soit does, it does.
Balance is different fordifferent lives.
(32:01):
Like you said, if you've gotsomebody who's really regimented
, who's on their game all thetime, balance for that might
just be.
This weekend is off.
Yeah, I'll do whatever I want.
Yeah, maybe I'll go for my walk.
Yeah, because I'm walking.
It just makes us feel good.
It's not even about beingdisciplined, it's just like I'm
just gonna feel better, right.
So yeah, and I think yeah.
But it's one of those thingsthat, especially if you are on a
body composition change, if youare looking to lose weight and
you don't want to lose it all,do cut the middle ground
somewhere.
Like I'm not saying that yougot to go right back to calorie
counting and staying away fromthe leftovers, but maybe it's
(32:22):
like when it's time to have aslice of pie, you have a half a
slice.
I'm not saying don't eat thepie, I'm not even saying count
the calorie, but just maybe havea half a slice like what, like
what, what's the?
Speaker 1 (32:31):
what's the you know inflection point where you
actually are pretty satisfiedbut you still find yourself
eating and you're like I don'treally want this, but I'm just
eating anyways, like trying tobe a conscious of that
inflection point with all ofyour meals, of just okay, you
know what.
I'm actually really satisfiedand I feel there might be some
pure pressure to finish, but ifI'm being honest with myself, I
don't really want anymore.
(32:52):
Yeah, it's okay to advocate, Ithink, for yourself a little bit
.
It's like oh my god, it was sogood.
Thank you so much, it wasdelicious.
Speaker 2 (32:58):
But I'm okay, I'm awful, and I think it's like,
depending on how attached youare and how how important your
goal is, that those littledecisions like having a half
slice of pie is going to meanthat when monday rolls around
and you get back on the scalebecause you're on this journey,
you're not going to be thatupset because that's a really
important point.
Speaker 1 (33:16):
It's like it's like because, yeah, if it's, there is
going to be a monday version ofyou yes, right, if you're
invested like I know, it'sfriday but there, but monday you
is two days away, and mondayyou is going to hop on that
scale and go fuck right, like Ijust took away two or three
weeks worth of work, yeah, andand like you might not want to
do that, and so there's just adegree.
Speaker 2 (33:35):
And again, I think, as to what Justin was saying,
like balance and how youapproach the weekend is going to
be different from differentpeople, and I do think balance
is important and I think thatthat balance includes, like,
where you are on that journeyand if you're somebody who is
looking to lose weight, thatit's not about just doing
nothing once you've gottenthrough, you know, nothing
indulgent or nothing enjoyableonce you've gotten through
(33:56):
thanksgiving meal, but justmaybe some some middle ground
decisions can just mean thatit's only a three pound gain on
monday versus seven or whatever.
Yeah, you know.
Speaker 1 (34:06):
Whatever the example, yeah, exactly giving a couple
pounds up after a holiday.
That's a win yeah most of it.
If it's just a couple pounds,it's likely that it's just water
weight.
Speaker 2 (34:14):
Some water maybe, if you're like seven pounds like
man.
Speaker 1 (34:17):
That's probably a lot of water weight, but it's also
probably some fat in there too.
Speaker 2 (34:21):
Yeah, you definitely were pushing yeah you were
pushing hard, yeah, um.
Speaker 1 (34:25):
so you might say there we go, guys like I think,
um, I hope that helps give youguys some, some strategies and
again, this is in the context ofthanksgiving, but certainly
this could apply for anyvacation or long weekend you
have coming up Like just thinkabout it ahead of time just a
tad and how you would like.
You know you're the architect ofyour own life and if you just
take a second to just not justget swept up in the current but
(34:48):
look at it for a second and belike what could I do?
And then you know it's like somuch of that trajectory of our
life is, you can extrapolatedown to like the quality of
attention you put on theimmediate future, like what is
my intention in this trip, andmaking a few little, you know,
outline bullet points.
(35:08):
Like that can really shape howyour Monday you is going to feel
You're going to feel about ityeah, about it, yeah I feel
about your friday.
You, yeah for the friday, youmean monday you do not like each
other.
Yeah, cool.
Okay, guys, that was episode 40corner thanksgiving special and
uh, we will check you all nexttime.
Peace out, peace.
Hey, hello and welcome to episode 40, the
Thanksgiving special of Coach'sCorner with Justin and Ethan.
I'm host, Justin Scallard, andI am Ethan Wolfe.
And did you guys know thatbetween Thanksgiving and New
Year's the average Americangains eight pounds?
Speaker 2 (00:29):
That's what's wild Mm-hmm.
You know we're talking twomonths, basically Not even, not
even, yeah, not even.
Speaker 1 (00:35):
Wow, like six weeks maybe Depending on the year.
Speaker 2 (00:37):
yeah, Six weeks is not that bad, I guess, if you
include New Year's five, sixweeks.
Speaker 1 (00:46):
You think about it like it all starts around the
last week of november.
All of a sudden it'sfriendsgiving friendsgiving
turkey day, then it's the actualday itself, and but then the
night before thanksgiving,apparently, is like one of the
biggest drinking nights yeah,everybody's off work and back in
their hometown or whatever andit's like totally I do or do not
want to be here.
Let's go get some drinks andthen december is just christmas
parties and shindigs and thenaround, you know, around the
(01:07):
20th, like the whole countryjust basically just hits pause.
Yeah, they're just like we'reout, it's just you're flying
home, you're drinking orwhatever.
Speaker 2 (01:15):
Anyway, so you go into vacation mode and then you,
you, you know, close it all offwith probably one of the other
biggest drinking yeah events ofthe year.
Yeah yeah.
Speaker 1 (01:23):
So you know, I always say to our clients like we're
going to do like a zero poundchallenge, meaning that if we
can get through Thanksgiving toNew Year's and we're breaking
even, that's a win, baby.
Speaker 2 (01:33):
That's a win.
Speaker 1 (01:34):
So that's what we're going to talk about today is
just like how to at least breakeven around Thanksgiving.
I know I'm going to enjoymyself and not really worry too
much about how much food I'meating.
I think that, like the reasonwe track calories, the reason we
pay attention is because we'rebuilding fitness equity up.
(01:54):
We're building equity, which isyour cushion.
And then when the vacations comeand the holiday seasons come,
and that that's when you tapinto that equity and you get to
just sort of like coast for afew days and then get back on
track, but that equity back up,and then you can coast and again
, and if you do it right, youcan allow yourself those days
where you don't have to.
You know, just like, sit thereweighing all of your stuff every
(02:16):
single day.
Speaker 2 (02:17):
if you either stay the same or even gain a few
pounds during the year and thenfall somewhere within range of
the average weight gain for theend of the year Makes sense.
For all of a sudden, three,four years, you're like oh, I've
gained 30 pounds.
Yeah, four or five years gain30 pounds.
Speaker 1 (02:33):
And you're like well, if we could like travel back
through time and probably wouldbe in that last quarter of the
year you're doing that five toeight at the end of each year
and then if you're not payingattention, so yeah 100, right
it's like we want to.
Speaker 2 (02:49):
We want to be able to enjoy ourselves, we want to
have an enjoyable life.
We don't want to live in a cageall the time, so to speak.
Not all the time, not all thetime, it's just, you know, just
sometimes, just sometimes.
Speaker 1 (02:54):
But uh, so anyways, uh, if you don't know who we are
, um, we are essentially healthcoaches, uh, in general.
In particular, I think that anygood health coach eventually
kind of just moves more intolifestyle and nutrition.
I think that's what we couldclassify ourselves, as I own an
online business right now wherewe work with people who who, um,
(03:16):
you know, just need someaccountability, structure,
coaching, weight loss, nutrition, all that good stuff.
Ethan owns a studio, um a gymhere in los angeles where he
does the same thing, just justkind of more in person.
But we've known each other fora long time.
We've worked together for manyyears and combined, we have like
20 years of experience each inthis world.
So that's why we feel a littlequalified.
The hell bind is 40.
That's 40 years on, episode 40.
(03:37):
And I'm 40.
Speaker 2 (03:38):
And he's turning 40 next month, two months from now,
but actually at the end ofDecember, end of the year.
Coincidence Still 2024.
I don't think so.
Speaker 1 (03:46):
Anyway.
So what we're going to do todayis just chat a little bit about
like what we would do and whatwe'd recommend to our clients,
turning into fall kind ofrolling into the holiday season.
Now we're going to useThanksgiving because I think
about this time that episodewill come out it'll be around
Thanksgiving, but really you canuse this as a framework for
vacations and for any holiday,or what have you.
(04:09):
So, first and foremost, what'sa typical Thanksgiving weekend
look like for folks out there?
Speaker 2 (04:16):
I think yeah, I mean we mentioned it earlier, but
definitely drinking is involvedfor most adults.
Obviously, not everybody drinks, so I don't want to put
everybody into a pigeonholethere, but Wednesday is the
biggest drinking day of the year.
Apparently, wednesday beforeThanksgiving is the yeah and,
like I said, it's whether maybeyou want to be home, or maybe
you don't want to be home.
You're probably or maybe yeah,you want to go out and have a
(04:37):
drink.
Speaker 1 (04:41):
You're either back at home with your folks and you
meet up with old friends, or youdon't have any friends and you
just sit at home drinking.
Speaker 2 (04:47):
You don't want to hang out with your folks, and so
you go like I'm going to be out, I'll be back.
But anyway, and so yeah, and Ithink there's kind of like an
obviously a gluttonous which I'mnot saying is a bad thing.
Like you know, we all have thatI think some part of us is like
oh yeah, what, what good thingsare there to eat?
Or just that mentality of it's.
(05:08):
It's a kind of a completefree-for-all with food.
Yeah, I think that the weekendas a whole obviously just kind
of turns into a just uh, let itall go, fuck it.
Mentality.
Often especially for you know,within the context of people
that might be on a weight lossor body composition journey.
Yeah, but even for most people,I think most people are just
like whatever yeah, justeverybody.
Speaker 1 (05:28):
And and I think that like this is this is the work,
guys.
So if you're listening to thisstuff and you're curious about
health and fitness and weightloss and you're you want to
really nail this thing and notjust be the statistic where you
lose 10 pounds and then gain itback because it was thanksgiving
, and lose another 10 pounds andthen gain it back because it
was a vacation, but likeactually like get, get like over
(05:51):
that threshold where you'relike I look and feel great and
I'm right where I want to be andI feel like I'm on top of this
now, then this is the work.
And here we are going intoanother holiday season where
already, on consultation calls,we're hearing a lot of well,
maybe this all sounds great.
Maybe I'll just start in the newyear, yep Cause and it's like
(06:13):
cause you know, cause you knowthat what this next fucking six
weeks is going to look like foryou.
Speaker 2 (06:19):
You know the, the amount of you know discipline or
the the.
You know the current you'reeither like oh, you don't want
another piece of pie, you havethat grandmother, parent, uncle,
and yeah, you know that's justlike, oh, but like your plate's
so small or whatever.
Speaker 1 (06:31):
It's just this like if it's just this, like, if,
then fallacy, you know, orexcuse me, excuse me, when, then
fallacy?
Like when the holidays are over, then I'll get serious about my
nutrition.
When I have more money, thenI'll start saving more money,
it's like.
But that's the trap that keepspeople stuck forever.
(06:55):
But if you were to talk toanybody who does the thing that
you're trying to accomplish akaput on 10 pounds of muscle, lose
20 pounds of fat both you juststart and you just start and you
just look at it as like you gotto take ownership right now, in
the day, in the moment, and notkeep waiting and postponing for
this like better time thatyou've convinced yourself exists
(07:18):
.
Yet another 10 years have goneby and that better time, for
whatever reason, just stillhasn't shown up.
Speaker 2 (07:24):
For you realized quite yet.
Right, because yeah, it's gonnabe.
It's gonna be a dance of havingto create new behaviors and
that's never gonna be easy,right, it's just how we're wired
and all that good stuff, and sothe idea that if some other
circumstance changes, that'llmake this other behavior change
more accessible.
Even if that is true to somedegree, for which there are many
(07:45):
situations in life, thefundamental line is you're still
going to have to be faced withnew behavior change.
So whether you have more moneyor your kid goes away to school
or it's after the holidays, justbecause it's January 7th,
doesn't mean you're all of asudden going to want to
inherently just automatically doeverything you're supposed to
do.
Now.
I'll just do my 10,000 stepscount my calories, exercise
(08:06):
three days a week.
You know, it's just that you geteight hours of sleep.
It's just like oh, now thatit's January 7th, it'll all just
fall into place.
Speaker 1 (08:12):
It's like no, it's not going to happen.
Well, it hasn't yet, and you're40 years old, so this, it's the
symbolism of like a fresh start, like I do like that, like okay
, it's january, like let's,let's write some goals, like
let's set some goals for theyear, and that's cool, yeah, and
(08:34):
reflect, but let's not wait indepth, let's not keep using that
as a reason why we postpone anddelay.
Right and convince yourselfthat it's okay to procrastinate
on what's important becausethere's always going to be
something else.
Speaker 2 (08:47):
Like you, what if your birthday is january 15th?
Speaker 1 (08:50):
yeah, right anniversary is on february 12th.
I mean tanya and I like to.
It's tanya's birthday, it'ssuper bowl, it's our anniversary
from when we met and now it'sgoing to be our wedding
anniversary and we're this yearwe're going to be, I mean
there's.
It's like, for example, likethat would be just like february
.
Speaker 2 (09:06):
You know what I mean so like I'm good for january,
then like february is a fuckingmess yeah, and so that that
could so easily be like well, Icould start in january, but
february is going to be so crazy.
Speaker 1 (09:15):
I'll start in march.
Speaker 2 (09:16):
I'll start in march all right, we got a quarter down
yeah, yeah, there you go.
You could have already beenthere twice yeah, yeah, you
could have been to your goaltwice but memorial day yeah, you
know I'll just kick it off.
Spring is happening, our kidsare going back.
Speaker 1 (09:29):
Yeah, so you know, if this is going to be you, then,
and if this is a, if this is anidentity that you want to
possess, which I hope that it is, it's a, it's worthwhile, then
here's what we do.
Okay, here's what we do.
We look at it, we just it takes.
Just like the old saying, it'slike an ounce of prevention is
worth a pound of cure.
(09:50):
It's the same thing.
It's like here we are, we havea runway.
You know Thanksgiving is coming.
Hopefully this episode gets outa week or two earlier, so if you
do hear it, you can put thisinto action.
But it's like, let's just thinkabout, like, what are some
strategies to set you up forsuccess, for the weekend, really
, and then the day in particular, and then you can use this as a
(10:11):
framework for other things.
But, like, at the end of theday, we're playing the calorie
game.
And if the goal is bodyrecomposition, and that means
essentially some combination ofgoing through a fat loss phase
to lean out and then maybe likea push phase to build some
muscle, but we are playing thecalorie game and, man, you'd be
(10:32):
surprised on how many caloriesan adult can eat in one day,
especially on a day likethanksgiving, where there's like
no limitations and you wake up,you start drinking some beer
and I wake up maybe, but like,yeah, you start drinking beers
before seven.
Crack your beers.
Yeah, yeah, you start drinkingsome beer.
You know I wake up.
Speaker 2 (10:45):
Maybe but like, yeah, you start drinking some beers
before Seven.
Crack your beers.
Yeah, yeah, Start cracking yourfirst beer.
People start drinking like noon.
Easy, yeah, just go to anairport.
Oh man.
Speaker 1 (10:52):
God.
That's a side note, a littletangent, but man, I can't
believe that yeah thousands ofcalories, especially like we
just tend to like generalizefood.
Yes, it's a lot it's a little,but like the margin of error is
small and people don't realizethat where, especially if you're
(11:13):
like let's just sayhypothetically your case study
you're like a you know 38 yearold woman or you know 40 year
old dude and maybe you're notthat physically active.
Maybe you train sometimes butyou don't have a ton of muscle
mass on you.
You're not that active Like man.
You know the difference between, like losing or gaining a pound
of fat a week is like that onelittle extra snack in the
(11:36):
afternoon.
Really, if you're eating atmaintenance and you have like a
500 calorie snack every day,that could be an extra pound of
fat a week that you're puttingon.
You know, and you're wondering,like what the hell's going on?
I don't even eat that bad.
So, anyways, all that to say, wehave the weekend coming up, so
what we'd recommend, what I'drecommend, is we sort of like
(11:57):
start thinking about how we canget a little bit more accurate
and start shaving calories offas the day approaches, right?
So hopefully you track somesort of calories, hopefully you
understand how many caloriesyour body needs and if you don't
, um, I think a good, good ruleof thumb for like maintenance
would be like your body weighttimes 15.
Yeah, that sounds about right.
(12:19):
So if you're 200 pounds, that's3 000.
That'd be like a maintenancecalorie.
Maybe it's a little on the highend somewhere between 13 and 15
.
It'd be like a maintenance?
Speaker 2 (12:28):
Yeah, I was going to say 13.
Speaker 1 (12:29):
If you want, to go into a fat loss back of the
napkin rule of thumb your bodyweight times 10.
Definitely Something like that,right?
So that would give you yourcalories.
So if you're a 150-pound person, times 10 to 1500 calories,
that'd be like a fat loss thingfor you, right?
So hopefully you understandthat at least, right?
So now it's like okay, we wantyou to just, we want to just be
(12:51):
able to let go on the day likeyou're saying in some capacity,
right, yeah, because there'sritual.
Even just like new year's evethere's just like unplugging
yeah, just doing the thing sothen you, what I'd suggest is a
couple of things here Shaving anextra 500 calories off every
(13:11):
day for like four days leadingup to it, or even to a few
hundred calories off for like afull week 150, 200, but just
thinking about the week ahead,Because one way to think about
the calories is a weeklyaggregate.
Speaker 2 (13:25):
Obviously we look at it as a daily calorie and I
think that's more accurate, butyou can also look at it as a
weekly aggregate.
You know, obviously we look atit as a daily calorie and I
think that's more accurate, butyou can also look at it as a
weekly aggregate.
And so if you were to put yourweekly aggregate together and
the total calories you need fora week and you were to kind of
shave some off every day youknow, obviously if you're a
larger individual, a larger male, you know 500 calories I think
is doable.
If obviously you're a smallerperson, 500 might be a little
much.
Maybe 200 calories, that kindof gives you a little bit of a
(13:47):
you know, a summed deficit forwhen you get there, so that you
have a little more cushion toenjoy yourself yeah, think of it
this way.
Speaker 1 (13:54):
Think of it like okay , let's say you get a paycheck,
right, and your paycheck is 5000 bucks, and every time you
get a paycheck, you know acertain allocation goes here,
certain allocation goes there,uh.
And let's just say you have aspecial account for vacations,
uh and but this year is a bigvacation.
This year, you know it'sinstead of just a regular week
(14:16):
like you normally do.
This one's going to be twoweeks and you're going and
you're going to take fanciertickets and you're staying at
fancy hotels.
So you need to save a littleextra more, yeah, but the
vacation's not for another fewmonths.
You got a handful of paycheckscoming up.
So maybe, instead of the normal1% or 2% of your check that you
would allocate towards leisuremaybe because this one's a doozy
(14:38):
we might want to like shave offlike 3% or 4% in that same
account, and that's the analogywith calories and sort of like
building a bigger deficitleading up to a high day, so
that you know, once it all kindof nets out, it's the same and
you haven't.
(14:59):
You've saved up, so to speak,as many calories to give or take
as you might consume extra overthat weekend, exactly.
Speaker 2 (15:05):
Yeah, you know, and even if it comes out to a net
zero, you've mitigated anyweight gain, the damages, you're
mitigating having to pull outthe credit card on vacation,
that kind of a thing.
Speaker 1 (15:17):
When you're five days in it's a little bit pricier
than you thought.
You open up your wallet.
You see the debit card.
You flip back to the creditcard.
Speaker 2 (15:25):
You're like I'm going to put this meal on this guy.
Speaker 1 (15:27):
You know what, I'll figure this out later.
Speaker 2 (15:30):
Exactly, it's a future me problem.
Yeah.
Speaker 1 (15:33):
Yeah, that's exactly how that goes too, and so you
know, just to help prevent thatpotentiality from coming to
fruition, practicing a littlerestraint for the week before
you go on Thanksgiving, 100%Maybe you, you know, just like I
think a big would be like don'tdrink.
If you can like, just don'teven drink, yeah, yeah, just see
for definitely, especially ifyou're including that weekend.
Speaker 2 (15:55):
If you're doing a solid like thursday to thursday,
yeah, I cut the alcohol out,you know, and other things too
of like the anticipatorycomponent of get your steps in,
yeah, exercise in, just justreally try to meet everything
else that's going to encouragethe healthy lifestyle and
decision making up till thatpoint, totally blow it out.
(16:15):
So stay a couple extra hoursfor overtime.
Speaker 1 (16:18):
Totally imagine, like the week before you go you
maybe you're trying to hit 10000 steps but if you're being
honest, really only getting likesix and a half thousand.
Yeah, maybe just like pushingit.
That extra 4,000, that's anextra 100 calories you burned.
You know you don't stopdrinking booze and like, if
there's any like little sweetsaround not so you can't ever
have them, but just don't buythem when you go grocery
shopping for the last time, justso they're not tempting you in
(16:39):
the fridge or the cupboards.
You know, just like littlethings like that.
You know making Things like that.
You know making better foodchoices so you're feeling fuller
longer, so you're just lesstempted to snack.
Like you know single ingredientfoods, lots of veggies and lean
protein, just so you're likesatiated and you're not like
sitting there munching all daylong.
You know so, even if you don'ttrack your calories, think just
(17:05):
like making just simple, betterchoices like that can really go
a long way.
And then also a side benefit ofthat is that when you do show
up to, if you're going to seeyour family and old friends,
you're gonna look great right,you're gonna be like damn you
look good.
Right, because you've just beendrinking all your water and
eating your protein and veggiesand hitting your step goal every
day.
You know okay, and then youmight just be like, well damn
that's positive feedback.
(17:25):
Maybe I'll keep this lifestyleexactly right, um, but I think
yeah, so, so that's that's kindof like leading up, just to like
give you that cushion, you know, deposit that into the old bank
account, if you know what Imean.
You know building that fitnessequity going into you know the
weekend, um, but then you knoweven like day of, oh yeah, what
(17:48):
would you suggest?
Speaker 2 (17:48):
I would say similar strategy right, like you're
going to want to.
You know we're looking tobecause I would say
fundamentally, and we can talkabout some potential strategies
for the meal itself.
But I think most people aregoing to want to indulge or have
food freedom in that moment, inthe sense of being able to eat
what they want and how much ofit.
You don't want to be the onethat's not eating the dessert
(18:10):
that grandma made or somebodybought from the supermarket,
whatever.
There's just a lot of reasonsthat you might want to
participate.
Speaker 1 (18:16):
Grandma bought from the supermarket.
Exactly, grandma bought fromthe supermarket.
Speaker 2 (18:19):
And so I think it's in the same way.
You want to create as muchcushion as possible within that
day, and so if you have a 2,000calorie allotment for that day,
basically how much of the daycan you get through so that you
can just use all of that budgetfor the one meal?
Speaker 1 (18:32):
Because, like eating a lot of food throughout a day I
mean I've seen like 150 poundwomen plow through like 4,000
calories and over the course ofa day.
Speaker 2 (18:42):
Yeah, because it's like, even if it's a large meal
if you know.
Especially high fat content,not a lot of volume.
Yeah, you'll get full, like ifyou eat a big juicy burger with
bacon on it.
You'll be full, but then youwill eventually get hungry.
And if you eat early enough,yeah, your stomach will clear it
out.
You'll you'll have a bigstretch stomach.
You'll have, you'll have yourhunger hormones flowing from the
calorie dump and then you'regonna potentially do that again.
(19:03):
And so if you start early andeat throughout the day, you can
have three large meals plussnacks, and let's say you're
drinking if you're on vacationor whatever.
Speaker 1 (19:09):
Easy three thousand yeah, easy, and for 99 people
that's a surplus, but like so.
So the idea is that it's very,if you eat multiple, multiple
meals throughout the day on likea holiday or whatever, or a
vacation for that matter, it isincredibly easy to
unintentionally over consume oh,it's just so easy to do,
especially when you throw abooze in there.
Speaker 2 (19:29):
Each glass of wine is 150 yeah, yeah, if you're beers
, it's even more.
Speaker 1 (19:33):
I mean, uncle paul pulls out a bottle of wine at at
1 pm and well, it's a holiday,next thing you know by by 10 pm
you're eight drinks in and youknow it's just so easy to just
blow through thousands andthousands.
So I think the idea is that ifyou know your maintenance right,
your body weight times 14 or 15, and then, if you know your, if
(19:53):
the goal is to deficit yourbody weight times 10, let's just
say we're just going to aim formaintenance this day.
So if that is somewhere around,you know 2500 calories, which
is like most people'smaintenance calories.
Yep, just push off eating aslong as you can get up, chug a
bunch of water, continue water.
Speaker 2 (20:11):
Maybe have some caffeine black coffee, regular
coffee tea but just somecaffeine which can act a little
bit of a appetite suppressantand just, yeah, try to avoid any
type of meal that day in untilthe big giant meal, because
realistically any human willeasily eat at least maintenance
but probably surplus, especiallyagain if alcohol is included in
(20:32):
the day in the one thanksgivingmeal, totally, and there's a
couple things right.
So again, if you're, if youdon't want to be completely
famished, like maybe you havelike a protein shake and a piece
of fruit, right, or you evenhave like two protein shakes.
You have a protein shake in themorning with a piece of fruit,
you have a protein shake aroundlunch, depending how early you
get up.
And now, like that's what, two,three through, maybe 400
(20:52):
calories at most, depending ifyou have the fruit.
Speaker 1 (20:54):
So now you got like 2 000 calories left to just like
go ham and even if it's fatty, 2000 calories in one meal.
That's.
Speaker 2 (21:03):
That's work that is work and it's also even if you
over consume and you go past2000, let's say alcohol included
, at least again we'remitigating damages right it's
the same idea of, you know,gaining zero pounds over the
holidays versus losing weight.
So if you've been on this weightloss mission since the summer
and you're going for throughyou're planning on more than six
(21:23):
months worth of time you canlook at not gaining any weight
during the holiday as a win Ifthe average is eight pounds, and
I think it's the same idea oflike, instead of gaining five
pounds from Thanksgiving, if yougained a pound and a half, it's
kind of a win.
And if you had not paidattention and not put the
strategies into play, the damagewould be sky high, totally so I
think that's kind of the idea.
And high, totally so I thinkthat's kind of the idea.
(21:46):
And you know, just stayhydrated, keep your stomach full
of water and then that way,when you get to the meal, you
can do that big ass plate loadedup and have fun.
Speaker 1 (21:52):
Gravy's leaking off the side just once it's over.
Speaker 2 (21:54):
Just feel awful and, like you know, just thanksgiving
yeah and also there's acomponent that, like, by not
eating all day, your stomachwill shrink and you will get
full faster, and that's justgoing to be how you feel and so
that's just going to be anautomatic stop to you eating,
most likely.
I mean, obviously, we can eatmore enough where we're full,
but you know, justpsychologically you're just not
going to want more food, and sothere's a that's that inherently
(22:16):
, is also a strategy.
Yeah, yeah, and then you know, Ithink, and so that way that day
is kind of as we were talkingabout there's as much cushion as
possible, mitigate as muchdamage and then also give you as
much freedom as you can,because any degree of these
strategies put into play willmake an effect.
So, whether you don't have anymeals but you start drinking at
noon, well, at least you haven'tinduced the calories from the
(22:39):
meals.
Be careful how much you drinkbefore dinner.
Speaker 1 (22:43):
And don't throw up everywhere.
I've been to thanksgiving years, I think, where someone just
got absolutely shit.
Oh yeah, I've definitely bydinner time.
We're like hurling in thebathroom.
Speaker 2 (22:52):
Yeah, we get there and like you, know if somebody
brings out a little whiskey andyou start drinking whiskey?
On an empty stomach a couplepours in and then yeah, next
thing you know, it's likeactually time for food and
they're all just like green soyeah, obviously don't do that.
We're not condoning drinking,but we're just saying.
I think what I'm saying is thatany degree of engagement with
the strategies will be helpfuland if you can engage them all,
(23:14):
you'll get the most help.
And it will just end in youbeing able to have complete food
freedom and you can sit down atthat meal as guilt-free as
possible you can enjoy yourself.
You can eat everything.
You can have your seconds.
Speaker 1 (23:26):
Eat the pie yeah, exactly, and I think that's like
, just looking at it is like,okay, here's everything I can do
.
But that doesn't mean that it'sa binary where if you don't do
any of you have to do it all ornothing.
It's like it can certainly justbe all right.
I like the idea of shaving afew hundred calories off every
day, but on thanksgiving day Idon't want to think about it.
Okay, great, that's actually areally great place to start.
(23:48):
Or maybe you're like, ah, I'lljust do the, basically the
intermittent fasting idea onthanksgiving day and then I'll
just like, if my maintenancecalorie is somewhere between two
and twenty five hundred, thenwhatever, it'll probably be
somewhere around there one hugemeal plus drinks, and that's
fine too.
So that's all great.
Um, you know, it just dependson, like, where you're at in
this process, and that's finetoo.
So that's all great.
Um, you know, it just depends on, like, where you're at in this
(24:08):
process and there's a journey,because it's an iterative
journey, it's an iterativeprocess.
It's not something that, like,you ever arrive at this, like
you know, promised land whereeverything's like perfect.
It's like you're always goingto have to be adjusting and
acclimating your choices andbehaviors with where you are in
your life and your and age inyour activity level, and who you
(24:28):
surround yourself with and whatcircumstance you find yourself
in.
There's all these factors, andso it's just like having a few
of these strategies in your toolbelt that, in these occasions,
you can whip out Day of noplanning.
I'm just doing an intermittentfast.
Easy peasy, I just won't eatuntil the meal Easy peasy Done
yeah Right, fast, easy.
I just won't eat until the mealeasy peasy done yeah right, um.
(24:48):
Or just like, if you, if youare a little bit more like task
oriented and you like that, likeprocess orientation, then fine,
yeah, maybe you have some.
You can gamify, you know, likemore steps and less calories the
week leading up yes maybethat's okay too.
Yeah, you know, one more thingthat I'd like to to throw out.
There is, just from a little bitmore, like you know,
physiological standpoint youknow, if you were to on the day
(25:09):
of on turkey day, let's say, youknow, do like a 10 or 15 minute
HIIT workout.
It can be body weight.
Maybe you're at your mom'shouse, in your bedroom that you,
you know, grew up in, it stillhas posters of all your
superheroes on the wall andeverything.
Or maybe you know you're onsome tropical island with, like
you know, your, your hotgirlfriend who knows?
(25:30):
But like, whatever the casemight be, no matter where you
are, just like, get a clock for10 minutes, pick three exercises
and do as many rounds aspossible for 10 minutes push-ups
, squats, sit-ups yeah, knockthem out.
Yeah, like plank jacks lunges,burpees like Jump squats Like
just pick a few exercises, don'toverthink it and just go.
The point isn't to like developa certain body part.
(25:51):
The point is to create andinduce sort of like a glycolytic
pathway sort of response whereyour body has to drain those
calories a little bit out ofyour muscle storage.
To drain those calories alittle bit out of your muscle
storage so that when you haveyour meal you've essentially
like opened up those receptorsso your body can pull some of
that those calories from yourfood in right into your muscle.
Speaker 2 (26:16):
Yeah, it's like the gas tanks are empty versus the
fat tanks are you know?
So it's like you can put alittle bit in the gas tank
before it goes into the infinitefat tanks.
Speaker 1 (26:22):
Yes, because once the gas tanks fall, it goes into
the fat tanks.
It goes into the fat tanks,that's exactly right.
Speaker 2 (26:27):
And even going on a walk.
You know it's like you knowwe're all off that day.
Maybe you're hungover, maybeyou're not, but like the bottom
line is, yet again, take a walkwith your family or take a walk
to have a break from your family.
(26:52):
You know I mean be keeping itreal.
Go for a jog, maybe.
Jog, yeah, but even if you knowyou have that whole morning and
day off, any amount of activityis going to kind of and again,
it's not necessarily about thecaloric burn.
It's like justin said, it'sjust that that you're basically
allocating storage potentials.
Obviously there's caloriesinvolved, but you're literally
just allocating storagepotentials so that some
percentage of the meal thatyou're going to eat doesn't go
into fat stores.
Speaker 1 (27:06):
It's as simple as that yep, yeah, yeah, you get
your big muscle groups firing um.
You know, it's just, it's just,it's just open, it's just
clearing the channel, it's clear, it's clearing the channel so
that way it's not just this hugepile up of food in your in your
body yeah, that you're going tobe puffy and swollen for days
trying to metabolize but but youjust kind of like, open up the
gates a little bit, clear thechannel so when you do consume
(27:28):
that there's somewhere for yourbody to put it, instead of just
the fat tank Totally.
Speaker 2 (27:32):
Okay, so we've made it through Thanksgiving.
Yeah, we've still got theweekend off.
Just fuck it Right.
Speaker 1 (27:37):
Drink and eat all day I mean Thanksgiving is a
Thursday.
I don't gotta be back to worktill Monday, yeah.
Speaker 2 (27:42):
I'm till monday?
Yeah, I'm still.
So now I'm still back home inmy parents house, right?
Speaker 1 (27:48):
yeah, nothing to do but drink yeah I mean yep yeah
so what do you do?
I think that at that point it'slike it's just this is just a
time to let off the gas, andit's important, I think,
spiritually, I think I thinkphysically.
There's a lot you could argueof, just like not having to be
in go mode.
I think, yeah, like this longweekend, and then you can have a
(28:11):
few weeks in December to kindof get yourself back on track,
and then another week or so overthe holidays, but like, yeah, I
think that there's justsomething really important about
just like giving yourselfpermission to just take your
foot off the gas, yeah, and justbe, not be on all the time but,
but that being said no, yes,take your foot off the gas, but
(28:33):
but also don't.
But that doesn't mean that youthen obliterate all of your
progress, either like, like.
Just because I've been reallygood at saving for a vacation
doesn't mean that I need to likemake sure that I spend
everything.
Either you know what I mean, soit's to like make sure that I
spend everything, either youknow what I mean, so it's just
like.
It's just be okay with takingyour foot off the gas and just
eating if you're hungry, butdon't feel like you just have to
(28:53):
throw down more and more justbecause it's there and because
there's a American culturearound stuffing yourself on this
weekend Gorging Right, and it'sjust it's.
Do I actually want another sliceof pie right now?
I really don't if I think aboutit, yeah.
Speaker 2 (29:16):
Or have I had one.
Speaker 1 (29:17):
Yeah.
Speaker 2 (29:17):
I'm actually pretty full.
I could eat another.
Speaker 1 (29:20):
Yeah, they're offering more, but do I need it?
Speaker 2 (29:22):
Yeah, do I need it?
And it's also like again, it'sone of those things that and
I'll be first to admit that whenI have eaten super big meals
and I'm puffy and I'm hungoveror just any degree of that the
next day, the last thing I wantto do sometimes is go and
exercise.
But you know, you do have offfor the weekend where you might
have been working for eighthours that Friday or more or
(29:42):
less, but whatever, let's sayaverage eight, that's eight
hours you have free.
So let's say you get to sleepin.
You know, there is kind of acomponent of like owing yourself
just a little bit, just alittle bit, to at least go take
a walk, like you've got the dayoff, just go.
It doesn't have to be all 10,000steps in one go, but just like
go for a walk for 30 minutes ormore, not like a little 10
minute block walk, but likecommit to something, just do
(30:04):
something.
Take the opportunity of a novelschedule and a novel moment to
just, you know, honor movingyour body.
You're going to feel betterafterwards.
Afterwards you're going to beable to eat more food if that's
what you're doing, no, butyou'll just feel better.
And so I think there's justthis opportunity of, like, you
know, going on a walk doesn'thave to be being on, it can be
like wow, it's kind of brisk andbeautiful autumn out yeah you
(30:24):
know, and whatever it might be.
So I think there's just like aways of like kind of having your
cake and eating it too, andlike I understand wanting to
just completely laze on thecouch and do nothing, do
whatever.
But if you also just like go tothe gym the day afterwards, you
might like and you know thatthat's not like it can be.
Speaker 1 (30:42):
I mean, if you've been exercising long enough,
then exercise is meditative in alot of ways and it is like a
little bit of space you havejust for you.
Yeah 100 so you know, there'snothing wrong with that at all.
On the other hand, if you'vebeen training really hard for a
long time and restrictingcalories and and training and
you've been just like reallypushing, I think that like the
(31:04):
whole point is to then is if we,if we never let off the gas,
then like to like, what's thepoint of it all anyways?
And so I think that, dependingkind of like your own
temperature, of just like whereyou're at, but if it's important
, especially you need to getaway from the family, just like
go do a day pass at a gym andjust be gone for a few hours
like I get that 100 percent, um,but if it's also like you feel
(31:25):
like you have to work out,you're gonna lose something like
that's not the right headspace.
Speaker 2 (31:29):
I would agree I mean, I think it's.
It is about balance.
And if you're somebody thatdoesn't practice, you know a
healthy lifestyle, so to speak,and I'm saying that you're
unhealthy, right, but you know,if you don't exercise, you're
not doing steps, you don'tcalorie count.
Maybe that's when you can oweit to yourself to do a little
bit of a walk or something.
You know and I think there, soit does, it does.
Balance is different fordifferent lives.
(32:01):
Like you said, if you've gotsomebody who's really regimented
, who's on their game all thetime, balance for that might
just be.
This weekend is off.
Yeah, I'll do whatever I want.
Yeah, maybe I'll go for my walk.
Yeah, because I'm walking.
It just makes us feel good.
It's not even about beingdisciplined, it's just like I'm
just gonna feel better, right.
So yeah, and I think yeah.
But it's one of those thingsthat, especially if you are on a
body composition change, if youare looking to lose weight and
you don't want to lose it all,do cut the middle ground
somewhere.
Like I'm not saying that yougot to go right back to calorie
counting and staying away fromthe leftovers, but maybe it's
(32:22):
like when it's time to have aslice of pie, you have a half a
slice.
I'm not saying don't eat thepie, I'm not even saying count
the calorie, but just maybe havea half a slice like what, like
what, what's the?
Speaker 1 (32:31):
what's the you know inflection point where you
actually are pretty satisfiedbut you still find yourself
eating and you're like I don'treally want this, but I'm just
eating anyways, like trying tobe a conscious of that
inflection point with all ofyour meals, of just okay, you
know what.
I'm actually really satisfiedand I feel there might be some
pure pressure to finish, but ifI'm being honest with myself, I
don't really want anymore.
(32:52):
Yeah, it's okay to advocate, Ithink, for yourself a little bit
.
It's like oh my god, it was sogood.
Thank you so much, it wasdelicious.
Speaker 2 (32:58):
But I'm okay, I'm awful, and I think it's like,
depending on how attached youare and how how important your
goal is, that those littledecisions like having a half
slice of pie is going to meanthat when monday rolls around
and you get back on the scalebecause you're on this journey,
you're not going to be thatupset because that's a really
important point.
Speaker 1 (33:16):
It's like it's like because, yeah, if it's, there is
going to be a monday version ofyou yes, right, if you're
invested like I know, it'sfriday but there, but monday you
is two days away, and mondayyou is going to hop on that
scale and go fuck right, like Ijust took away two or three
weeks worth of work, yeah, andand like you might not want to
do that, and so there's just adegree.
Speaker 2 (33:35):
And again, I think, as to what Justin was saying,
like balance and how youapproach the weekend is going to
be different from differentpeople, and I do think balance
is important and I think thatthat balance includes, like,
where you are on that journeyand if you're somebody who is
looking to lose weight, thatit's not about just doing
nothing once you've gottenthrough, you know, nothing
indulgent or nothing enjoyableonce you've gotten through
(33:56):
thanksgiving meal, but justmaybe some some middle ground
decisions can just mean thatit's only a three pound gain on
monday versus seven or whatever.
Yeah, you know.
Speaker 1 (34:06):
Whatever the example, yeah, exactly giving a couple
pounds up after a holiday.
That's a win yeah most of it.
If it's just a couple pounds,it's likely that it's just water
weight.
Speaker 2 (34:14):
Some water maybe, if you're like seven pounds like
man.
Speaker 1 (34:17):
That's probably a lot of water weight, but it's also
probably some fat in there too.
Speaker 2 (34:21):
Yeah, you definitely were pushing yeah you were
pushing hard, yeah, um.
Speaker 1 (34:25):
so you might say there we go, guys like I think,
um, I hope that helps give youguys some, some strategies and
again, this is in the context ofthanksgiving, but certainly
this could apply for anyvacation or long weekend you
have coming up Like just thinkabout it ahead of time just a
tad and how you would like.
You know you're the architect ofyour own life and if you just
take a second to just not justget swept up in the current but
(34:48):
look at it for a second and belike what could I do?
And then you know it's like somuch of that trajectory of our
life is, you can extrapolatedown to like the quality of
attention you put on theimmediate future, like what is
my intention in this trip, andmaking a few little, you know,
outline bullet points.
(35:08):
Like that can really shape howyour Monday you is going to feel
You're going to feel about ityeah, about it, yeah I feel
about your friday.
You, yeah for the friday, youmean monday you do not like each
other.
Yeah, cool.
Okay, guys, that was episode 40corner thanksgiving special and
uh, we will check you all nexttime.
Peace out, peace.
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