Your Holiday Plan with Stronger U Coaches

We are weeks away from some of our busiest holidays of the year. You might be wondering how you're going to balance the yuletide with the decadence of the season. In this episode, the Stronger U Nutrition Education Team shares their best tips for managing your goals with a full social calendar. Join Community Manager, Kenzie Faris as she chats with our experienced Registered Dietitians, Dr. Jessica Bachman, Gianna Masi, and Sinan Ozyemisci, dialing into their knowledge about enjoying the season and seeing success with a Stronger U Coach!

Tune in here for the full episode and then head to the Stronger U Community to share your takeaways. ​

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Episode Transcript

Speaker 1 (00:01):
Welcome back to another episode on the Stronger You Radio.
This is Gianna Massey. I'm a registered dietitian at Stronger
You and I'm excited to have two other Stronger rds
joining the podcast today. Huge special thank you to Kenzie
Ferris for hosting us all. One of our guests, doctor

(00:21):
Jessica Bachman, is not only an RD, but a PhD
in nutrition science with a passion for exercise science and
women's health. She has a mom of two awesome kids
and shares a lot of great tips and tricks with
us for the busy holidays. Our other RD joining today
is Sanan Azamewski, who is an amazing coach and dietitian

(00:44):
who provides a lot of great insights into balancing our traditions.
Welcome to the Stronger You Radio. Stronger You Radio brings
insightful conversations with top nutrition, health and fitness experts post
by Stronger You dietitians and nationally certified coaches skilled at

(01:05):
simplifying nutrition science into actionable advice. Get inspired with evidence
based practical tips to optimize your potential and crush your
body composition, health and performance goals. This is your time
to level up and become a Stronger You. In this episode,

(01:25):
our team talks about how we view the holiday season
and how to be mindful of mixing our health goals
with enjoyment in this special time of year. Doctor Bachman, Sinan,
and Kenzie, Welcome to the Stronger You Radio. Let's dive in.

Speaker 2 (01:42):
Before we dive into the holiday plan, I'm just going
to give you guys a second to introduce yourself, tell
us a little bit.

Speaker 3 (01:48):
About who you are, where you live.

Speaker 2 (01:50):
And then since we're talking about the holidays, I would
love to hear your favorite holiday tradition, childhood memory, anything
you want.

Speaker 3 (01:57):
To tell us. So, doctor jess would you start us off. Sure?

Speaker 4 (02:00):
Thanks, Kenzie Tay Stronger You. My name is doctor Jessica Bachman.
My background is I had my PhD in nutrition and
I'm a registered dietitian. I come from academia before working
in Stronger You, so I was doing research and teaching
all in the realm of weight loss was my primary
area of interest. I live in the Scranton, Pennsylvania area,

(02:21):
so yeah, shout out to the office.

Speaker 5 (02:23):
That's what we are known for, not much else over here.

Speaker 4 (02:27):
And my favorite childhood memory I have so many. My
mom made Christmas so special for us and decorations and
the smells and the food. But one that's weird because
I think about what my favorite desserts are and things
I move towards. I love chocolate, I love blah blah blah,
like those are my top favorite things. But my favorite
holiday cookie is what's called a lemon whipper snapper. And

(02:51):
it's I don't know why my mom always made them
for holidays, but she did. And it's awesome because I'm
a mom and you go to these cookie exchange groups,
the big hundreds of cookies for those things now, and
this only has four ingredients and so it's a really
easy cookie to make. There's often a prize for the
cookie is the least number of ingredients, and so that's
my little things that I do for that too.

Speaker 2 (03:12):
Well, I'm officially going to be expecting some in my
mailbox this holiday season because I love lemon.

Speaker 3 (03:18):
That sounds incredible.

Speaker 5 (03:19):
Oh good, sure, well that's awesome.

Speaker 3 (03:21):
I'm sonan. How about you.

Speaker 6 (03:23):
Well, I'm kind of googling cookie exchanges by me now,
so I can go to.

Speaker 3 (03:28):
I have one every year. You can come on.

Speaker 6 (03:30):
Perfect, I'll be there all right, just to introduce myself
as Kensey gave a nice try to my last name.

Speaker 7 (03:36):
My name is Sanan Azimiski.

Speaker 6 (03:38):
I am a registered dietitian. I did my undergrad at
Rutgers University in New Jersey and then could not get
enough school, so I went to do my first masters
and applied clinical nutrition, and then did my second masters
in Professions and Nutrition and Dietetics at Penn State University.
I lived overseas in Turkey for ten years, so that

(03:58):
was my first exposure to food, to culture, and to
just the Mediterranean cuisine. That's really what got me into
thinking about food, thinking about all the amazing things around food.
A little secret about me that I just shared in
the Facebook community as well is that I applied to
all my schools for interior design, so I had nothing
around nutrition coming into it. But once I realized the

(04:21):
you know, the aspect of the scale of food and
nutrition in the United States, That's really what got me
interested in getting involved. So now I'm thinking about cookies,
but I'm not going to talk about any treats after justice.
My favorite holiday memory I think even as a kid
growing up, is my birthday is two weeks after the
New year, and in Turkey celebrate New Years instead of Christmas,

(04:43):
so January first, December thirty first is always a big celebration.
So as a kid, the biggest, you know, excitement factor
for me was figuring out if that year I had
two small gifts, one for my birthday and one for
a New Year, or if I had one big combined gift.
So I would always get excited leading up to New
Year's Eve and then find out whether I get a

(05:04):
small gift or a big gift. And yes, some of
the years I did just get one small gift and
it was the most.

Speaker 7 (05:09):
Upsetting thing ever.

Speaker 6 (05:09):
But that's my biggest exciting factor around the holidays for sure.

Speaker 3 (05:15):
What about now do you get two gifts from your parents?

Speaker 7 (05:17):
I don't take gifts anymore.

Speaker 3 (05:19):
What well, I love that, And Gianna, what about you?

Speaker 8 (05:26):
I'm laughing because I'll tie in the cookie theme. I'll
start with that and then I'll introduce myself. I come
from an Italian household and we growing up have this tradition.
My nana and family would make hundreds and I'm not kidding,
like hundreds and hundreds of different types of cookies and
that was what we would distribute throughout the month of December,

(05:48):
it was like Thanksgiving and then it was on hundreds
of cookies were just taking over my house, so really fun.
And then I think a fun memory is I just
remember probably shoving my face with my cousins and and
bouncing on the trampoline for hours, because that's exactly what
you should do. Stuff red face and then bounce on
the trampoline. But great memories there, And yeah, so how
strong are you? If you listened to some other podcasts,

(06:11):
you might have heard me. My name's Gianna Massey. I'm
a registered dietitian as well, and I'm so excited to
be here with my favorite colleagues. You guys are also
amazing and I love the work that we do together.
So yeah, I come from a pro sports background. I
was a personal trainer, worked in pro sports, did my
fellowship at LSU.

Speaker 1 (06:30):
Loved the college aspect as well, and I just really
missed working with general population and with our community members.
So that's why I'm here. And now I'm trying to
shift a little bit.

Speaker 8 (06:42):
In how I talk about people's bodies with body image,
somatic experiencing and weaving that into helping our members grow
more so that's a little bit about me.

Speaker 2 (06:53):
Well, when you said you were with your two favorite colleagues,
I immediately assumed I was one of those two.

Speaker 3 (06:58):
So it's fine.

Speaker 2 (06:59):
I was like, that's all word person on, but you
know that's actually what I really meant.

Speaker 3 (07:06):
No, but it's true. Gianna's completely right.

Speaker 2 (07:09):
Is that working with the team as Stronger you is
like working with a family member and the best way possible.
It's always fun around here. So I am so excited
to talk with you guys today. And this is going
to feel a little preemptive because this podcast is going
to release at the beginning of November, and so when
people are listening to this, we are at the beginning.

Speaker 3 (07:29):
We've got time to plan.

Speaker 2 (07:30):
We've got time to think about our upcoming holidays, whether
that's Thanksgiving or any of our December holidays. We've got
time to think about it intentionally and how we're going
to tackle the holiday season so we can maximize focusing
on our goals and experiencing enjoyment. Because, as we all
just talked about, we have great memories from our holiday
season and they do not include weighing our Christmas dinner. Right,

(07:53):
So let's think about how we can strike that balance.
And I know that doctor Jess, you have some statistics
that you can kind of tell us about holiday waking.
Can you give us just a little bit set the
stage for us.

Speaker 5 (08:06):
Yeah, thanks, Kenzy.

Speaker 4 (08:07):
So I do you know, it's one of those things
that we when you guys are listening, but even now,
I were coming up on Halloween. It's kind of the
holiday season. But really there's a holiday every month, and
so what's so different at this one, Well, it's the
whole mindset behind these winter holidays, right, They're not just
the one day of the holiday. Why these are more
challenging is there's consistently holiday parties.

Speaker 5 (08:27):
It's a bigger deal.

Speaker 4 (08:28):
People are stuck inside because it's not as nice ow
and so you're looking for things to do, and so
there are more social events happening during this time period.
So if you look at data, and there's not a
ton of research, but there is some that looks at
trends of weight change over time, you do see that
people tend to gain weight during this winter holiday season.

(08:48):
What you'll start seeing in the newspapers and on the
reports right now in the media is that people say
you're going to gain ten to twenty pounds over the
holiday seasons or watch out holiday waking. You know, that's
a lot of clickbait stuff that's not rooted in the reality.
If you look at how much weight people do gain
during the winter holiday season is actually closer.

Speaker 5 (09:07):
To one pound.

Speaker 4 (09:08):
It varies depending on the research, so you know, on average,
I'm finding across research like zero point eight eight to
one point five pounds, So it's really much much less
on average and what people are reporting, we do tend
to see that people who are overweight tend to gain
more than those who aren't overweights. Potentially those individuals who
have more struggles with weight do have a harder time

(09:31):
during this time period too, And so it is real,
it does happen, but it's definitely much less than what
people look at and what people report in the media.
Why this is impactful though, if you look at weight
change trends over time, the issue with this one pound
of weight gain is that people don't tend to take
it off. On average, people gain about adults gain about

(09:55):
two to two and a half maybe three pounds per year. Again,
that's not something you're going to see the media impact of.
But you take that out over ten years. That's where
the twenty pounds that someone gains, the thirty pounds of
someone gained over a decade that sneaks up on them
really tends to happen. So this is important to talk about,
but recognizing it's not actually that huge of an immediate

(10:15):
change during this time period. And there's one last thing
with research too, you know that there has been so
again the few sides I've looked at weight change, they've
also assessed why this is happening. And so you gain
weight because you're either eating too many calories or you're
exercising less, right, either of those things are both of
those things could be happening generally. The research shows that
there's not much of a change and energy output during

(10:36):
this time period, so people aren't less active overall in general. Right,
there's going to be a wide variety of how people
respond to the winter holidays, winters seasons overall, but it's
that they eat more calories. And if you look at
how many extra calories per day, it's actually only about
fifty five extra calories per day. Now, that's not happening
daily though, it's probably the one time per weekend, the

(10:59):
extra drinks you're having one big meal or social event,
but you spread that out over all the days during.

Speaker 5 (11:04):
The holiday season.

Speaker 4 (11:05):
It's not really that many more calories, it's those few
impactful times. So it's important to talk about it's important
to make some recommendations and plans for how to handle
those events, but know that you can control this is
actually not going to be a huge shift in how
you approach the holidays where you can actually stop yourself
from gaining anyway at all during this time period.

Speaker 1 (11:22):
Thanks for sharing that, Jess.

Speaker 8 (11:24):
I think that's really helpful, and I actually didn't know
some of those statistics, so I appreciate that, and hopefully
listeners that will alleviate some of the stress that they
feel on one end of the spectrum and also keep
them a little bit more mindful on the other end,
depending on who's listening, right, I think that could help
or you know, kind of firm up their planning. And

(11:44):
it makes me think of like the conflict that can
come up for people with their goals around the holiday.
Like I know some people that I've worked with, and
what we always talk about around the social planning with
our members is that yes, it's okay that you have
this goal, but maybe we need to just like damper
the expectations right now and maintain throughout the holiday, or

(12:06):
as you said, like not gain those one or two
pounds throughout this holiday, and maybe we can just do
maintenance rather than active weight loss. I think having that
congruence with your actions and your goal, maybe it's a
little bit different in the next couple of months and
then you can kind of shift out of that. And
I don't think there's anything wrong with that, So curious
if you have thoughts on that too, Sonan.

Speaker 6 (12:28):
Yeah, And I think one of the biggest things too,
just to add to that, I think one of the
biggest things that we take away from, you know, all
the media share, all the clickbait that doctor Jess was
talking about too, is that it almost turns us away
from the holidays, the enjoyment and the excitement of it.
Right when media pumps out this information, we just you know,
we go from oh, I love the holidays, I enjoy
the holidays, and this is my favorite part about the

(12:49):
holidays too. I'm scared to holidays. I really don't want
to celebrate because I'm scared of the weight gain that's
attached to it. And it gives us this this negative
connotation that's you know, that's linked to it. But meanwhile,
you know, when we look at all the information and
statistics that doctor Jefs shared, it's it's really not you know,
in big picture, it's not as scary as it seems,
as long as we can make those one or two

(13:10):
you know, controlled items leading into the holidays. So I
think that's one of the biggest things to think about,
you know, leading up to the holidays. I think there's
no reason for us to be scared of those celebrations,
to be scared of those family reunions, whatever it might be,
because those are moments that you know, happen once a year,
twice a year that we need to soak in and
appreciate instead of you know, be afraid of and hesitate

(13:31):
to attend.

Speaker 8 (13:33):
That's one reason why when we were actually editing the
holiday guide for our members. No disrespect to anyone that
uses this word, but we had survival on it before,
and I really want to get away from this season
is not something to survive, right, We're not like in
a you know, a dire circumstance where we need to

(13:53):
survive the holiday and make it this big manifestation and trauma, right,
it's not that big of a deal on the end
of the spectrum. So I think, yeah, just having planning
and honest conversations with our coaches, with our family, with
our friends and ourselves, I think that can really help.

Speaker 2 (14:10):
And Gianna, since you've mentioned it, I know we saw
on the Stronger You team last week that you've re
released this this holiday guide. Can you tell listeners a
little bit about what it is and where they can
find it?

Speaker 1 (14:23):
Yes, definitely.

Speaker 8 (14:24):
So first, if you're in an act obsession, obviously ask
your coach for some help on that and how to
use it. But there is a social planner in that
which I really love, and it's updated to include November December.
You can, you know, take your digital calendar or your agenda,
put it in there, and then you can get a
real framework of how the next few months look and

(14:45):
what you want to do, you know, And when I
say what you want to do, I mean, you know,
obviously around your nutritional goals. Maybe if you're someone who
drinks alcohol and you're really looking forward to, you know,
having some cocktails at a certain party, maybe that's one
that you prioritize and it helps you kind of think about. Okay,
I'm really looking forward to this meal at this event,

(15:05):
but I don't really care about this. It's just a
work party and there's you know, just stuff that's store
bought from the grocery store. I don't really care about.
Doctor Jess did bring up I think last year. You know,
if you can't get some of these homemade meals at
any you know, time of the year, then yeah, maybe
those are the ones you really prioritize. I know, for me,
the day after Christmas is the day where I have

(15:28):
the most fun foods or the foods that I look
forward to the most. So while you know, some other
people it might be Christmas Eve, it might be Hanka,
it might be you know, x y Z Holiday, for me,
I'm like all the day after Christmas, that's where I
want to go in on my food, and so I
can kind of monitor and manage the other days leading

(15:48):
up to that much more easily because I'm looking forward
to those pepperoni roles and fried wantons.

Speaker 1 (15:54):
Okay, That's what I'm in for.

Speaker 6 (15:58):
I think capitalizing on leftovers is one of the big
points too, right, I'm sure we'll you know, pinpoint some
of the big takeaways for the holidays too. But like
you said, capitalizing on leftovers is one of the things
that we don't think about in the day of right,
we see all the meals out, we see all the
excitement around those things, and you know, we never think
about the essentially the Food Network show that we can

(16:18):
make in our own kitchen with all the leftovers. What
can we put together, what can we have fun with,
and what can we actually leave some leftovers for instead of,
you know, feeling like we have to finish every single
thing that's on the table for the holidays.

Speaker 4 (16:30):
So I want to jump on the leftovers things. But
things that are not supportive for you get out of
your house, all right, that's a big thing too, like reuse.

Speaker 5 (16:38):
The veggies and the lean meats.

Speaker 4 (16:39):
I love giving my deserts away to other people, right,
I've got neighbors that will take and there's people that
are not going to throw them out, but there's plenty
of people to take them to. The things that are
just your one time try. I think that's one of
the best tips, is to just get it out of sight.
Otherwise that's what the damage can be done. If you're
constantly snacking on things or that aren't supportive of your goals.

Speaker 2 (17:00):
Have been known to send many of a dessert with
my husband to work, like I will make it and
I'm like, this cannot be here tomorrow.

Speaker 3 (17:07):
Make sure if it's gone well, awesome.

Speaker 2 (17:09):
So there's a couple of things that I would love
if we could talk about and throughout this call, and
one of those things we've already started touching on it.
But let's just talk about the holiday party rush. I mean,
we're going to start into a season, and not necessarily November,
but day one of December. It seems like there are
one to three parties a week, and so what are

(17:31):
some of the things that our listeners can do to
prepare for those mentally?

Speaker 3 (17:37):
Talk to me about some of the things that you
guys recommend.

Speaker 4 (17:42):
I can start as somebody's doctor chess. So I have
a list of probably like ten things I'd recommend, but
let me start with I guess just one. So depending
on the holiday party, who it's with, you know, I
think about the reason for the holiday party, and if
you have a mindset going in and really focusing on
the people that are there and connecting with them versus
what the food is can be so helpful so I'm
not denying that there are some important holiday foods you

(18:05):
definitely should eat and enjoy, but they kind of repeat
if you're going out a lot and doing the same things.
You know, make sure you do enjoy them here and there,
but really think about who's there who you want to
connect with. And so if you're someone that maybe has
a challenges you're more like a wallflower and don't talk
to people as much, maybe take this as an opportunity
to choose. Let's say three people that you know are
going to be there that you want to chat with,

(18:26):
and like make a goal to chat with those three people,
Like maybe it's a cousin you don't talk to all
the time, Like go up and reach out to them
and make that your focus. And so having something that
you're really thinking about while you're at these parties can
distract you from that food sitting out on the table
all the time. Why don't we go around and maybe
we need to keep sharing tips cause I got so
many of them. But so non you want to go
and share one of your tips.

Speaker 6 (18:47):
Yeah, I'll definitely jump in with that one too. Kind
of build off of it, you know, as somebody who's
on the road pretty frequently. I think about those parties
as you know, the excitement factor around them is what
we think about food, right, it don't be you know,
my biggest tip is don't be excited for that party
in terms of a food scene, but more so the
items that are connected to it, with family, with spending
time with those you love that you don't see frequently.

(19:09):
You know, those conversations are really what makes that party
a party. It's not necessarily just channeling in on a
food and forgetting about the things around it. So, you know,
one of the big things that I like to think about,
you know, especially like I said with travel too kind
of tied into it is you know, if there's a
party coming up, if there's something that is scheduled, it
just go on with you know, the rest of your

(19:30):
day leading up to it. That's going to set you
up for success with that part of your event. You know,
there's yes, it's exciting to be there for that event.
Yes it's exciting to show up to the party, but
you know, to get so excited that you show up
to a party super hungry because you didn't get a
chance to eat all the meals leading up to it.
I can kind of set you up in a place
where you you know, you're super hungry, you're ravenous, you

(19:50):
are going after all the foods that are out. So
really think about these parties as yes, there is a
ton of excitement around who you're going to be around
and what you're going to talk about, but still seeding
with the day leading up to with your meals so
that you're not showing up at a party you know,
not ready crazy hungry, and just in a place where
you you know, you can't make any adjustments.

Speaker 8 (20:10):
Yeah, I feel like that's so common. This is Gianna
talking now, that's so common. I get asked that should
I eat less? Should I just have plain protein shakes
and no other carbs are fat throughout the day if
I am going to a party at night, and it's like, well,
that can reduce the energy intake that you're having. It
can backfire and you can overconsume and like you said,

(20:31):
be ravenous and on. So yeah, I think it's also
understanding yourself and kind of like how you operate, Like,
you know, if you're going to be really hungry and
you're just that willpower is gonna not be there as
much as it would have if you were hunger, if
you had been more well fed. I think for me
when I think about that, like, I try not to
sit in front of the food if it's at all possible. So,

(20:54):
you know, if it's a smaller gathering and you, you know,
you and your friends are around the couch and there's
chips and dips sitting in front of you, that's you know,
it's just why you're talking.

Speaker 1 (21:02):
You're reaching and it might not even be a conscious
thing that you're you know, actively doing.

Speaker 8 (21:06):
So just trying to move yourself away from that a
little bit, create a little distance of physical distance can
be helpful. I also love having something in my hands,
whether you drink alcohol or not. I love to have
like a water, a seltzer or something in my hands
because it just, I don't know, it flows a little
bit better with the conversation and then going into alcohol.

(21:28):
I think having a plan in place in your head
or an intention. I'm constantly talking to my members about
this is having an intention before you get there and
being strong like to that. Like, so if your intention
was to have one or two drinks, stick to that.
If it was to not drink at all, stick to that,
and you'll feel so much better about yourself afterwards. And

(21:49):
then I actually I was talking to a gentleman about
how he wanted to drink beer throughout the night with
his colleagues at a work function, and he normally drank
heavy IPAs, for example, And I'm like, okay, well can
we do some lighter beers spread out throughout the night
rather than IPAs one after the other. This is a
very specific example, but just to create a little bit

(22:11):
of a demonstration.

Speaker 1 (22:12):
So he was like, okay, I'll do.

Speaker 8 (22:14):
A lighter beer, a seltzer, a lighter beer. So he
teased it out and that actually worked well for him.
So thinking about some of those strategies where yeah, you
might not have to show up and be like okay,
I'm not drinking at all. You could tease it out
a little bit and make it last longer. So Jess
want to share some more, I know you're burning to
share some.

Speaker 4 (22:32):
More thanks to I can comment both those two. Or
we know alcohol's impact. I'm not just like the calories
and you're getting from alcohol, but you also lose inhibitions
right around. For we know that people select higher fat
foods things they would normally say no to you, you
don't have the ability to say no to anymore, and
so alcohol is more of an impact than just the
calories too, So not that you can't drink, but yees,

(22:53):
spreading it out is a really great idea. So let
me build off though of your conversation about staying away
from food.

Speaker 5 (23:00):
Food. I love that.

Speaker 4 (23:01):
To me, it's cheese and crackers or whatever the fancy
people are calling it now that is so hard to avoid.
You're sitting in front of crackers and you know the
cheese keeping them, So yes, move away if you're in
a situation where there is like a.

Speaker 5 (23:14):
Table of food, so don't be near it.

Speaker 4 (23:16):
But also the way to approach getting food take one
plate forward, fill up that plate, walk away, and don't
go back, Like go for your appetizers, enjoy the things
you want to enjoy. They may be higher calorie than not,
but still a better approach just to fill up one
plate walk away.

Speaker 5 (23:32):
Then when dinner's out, fill up one plate walk away.

Speaker 3 (23:35):
Right.

Speaker 4 (23:35):
That is such a big impact because you can so
easily keep picking at things that you know just one
will not have an impact. But if you're constantly in
there eating NonStop, that can be really challenging too, and
so building a plate leaving I think just adds to
that tip you I'd given to Gianna, and then.

Speaker 6 (23:52):
I kind of want to add to that too. We're
talking about fancy cheese and cracker plates. But I think
one of the biggest, you know, takeaways for me is
that I think a veggie tray or a fruit platter
is the most underrated item that you can bring to
a party. Right, Everyone's like, oh, that's boring, somebody else's
probably bringing it. There's never too many vegetables, right, There's
never too many fruit trays that you can bring to

(24:13):
a party, as they all get eaten and consumed. So
that's one of the things that I really really love,
you know, when I'm thinking about, Okay, what do I do?

Speaker 7 (24:19):
What do I bring? Yes, you can get as fancy
as you want.

Speaker 6 (24:23):
Yes you can prepare those items, but one for efficiency,
it might be your easiest one to grab and take.
And there's never too much when it comes to those things, right,
There's never oh, somebody put out too much fruit. Somebody
put out you know, certain items. I feel like we
consume it, and even if it doesn't get consumed, it
makes for a great leftover and.

Speaker 8 (24:41):
Building off of that with you know, having control over
your menu. I think about if you are attending a party,
you know, bring something that you want to consume. So
for me, I'll bring, like you said, like the charcouterie
or the veggie plate or fruit plate or popcorn. I
love popcorn as like an easy, low calorie, you know,

(25:01):
snack food.

Speaker 1 (25:02):
I do love bringing that.

Speaker 8 (25:03):
All my friends listening probably are like, oh my gosh, yes,
Gianna the popcorn queen. But if you are the host
or building a menu for a holiday party or just
an event, something I was thinking about is with children,
or even whether they're young or your college age children,
is having them be a part of the menu planning.
And you know, our goals as parents or as older

(25:26):
adults in the household maybe different than our younger aged
you know, college students or whatever we have, and so including.

Speaker 1 (25:33):
Them in that menu.

Speaker 8 (25:34):
So yes, you may have XYZ carbs or higher fat foods,
but then do they want a vegetable are you pairing
it with a salad? And thinking about where we're getting
that contrast, because people probably want a contrast. They're going
to have different needs and wants on that day, especially
you know, around like so many holiday parties, we may
be on a different time construct than others. It's like,

(25:57):
oh my gosh, I just went to ten.

Speaker 1 (25:58):
Parties in a row.

Speaker 8 (25:59):
I can't eat another piece of bread right, And then
other people might be like, oh my gosh, no, I'm
so excited for the bread tonight. So understanding those differences
in each other I think is really important.

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Speaker 7 (26:29):
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Speaker 3 (26:49):
This is all so good, guys.

Speaker 2 (26:51):
And I was simultaneously taking notes for myself through the
holiday season and also thought of a couple of things.
And one of the things that helps me the mo
when I am coming up on a social event is
I am really big on like a pre party protein shake,
a different kind of pregame, just to make sure that
I go in and I know that I've got something

(27:12):
in my stomach and I don't have to reach for
the snacks as much, of the table as much, and
I know that I've got like some good stuff in
my belly before i even walk in the door. But
so we've talked about parties, and we all know it's
this barely social season, and so the next thing I'd
love to focus on is those big holiday meals Thanksgiving dinner,

(27:33):
Hanaka gatherings, Christmas dinner. And I don't want to talk
about the eating plan necessarily. I'd rather talk about like
the emotional plan. You know, we come into these things
and we either we have to talk about the fact
that we're eating different, we have family making comments, and
also i'd love to hear your guys' thoughts and encouragement
about not beating ourselves up on how we eat on

(27:55):
those days.

Speaker 3 (27:55):
You know, maybe we go out and we do eat the.

Speaker 2 (27:58):
Prime rib mashed potatoes, and how do we wake up
the next morning and not beat ourselves up?

Speaker 8 (28:05):
Well, I think going back to what doctor Jess brought
up of, you know how that one day or that
one moment in time is not actually going to make
you gain twenty pounds overnight, right, we know, it's it's
much more than that that accumulates, you know, this weight
gain over time. And it's interesting because one of the

(28:27):
things I wrote down is well, as fun as holidays
can be, they do bring up these, you know, different
dynamics that can be quite painful, whether we're aware of
it or not.

Speaker 3 (28:37):
When we go to a family.

Speaker 8 (28:39):
Member's house or we're eating together with certain people, there's
a lot of intersecting dynamics, and so it makes sense
that you may eat very differently around other people, whatever
that may mean to you over consumption, under consumption, and
just kind of noticing that, I just would be curious
for people listening, like knowing when you go to a
certain family member's howse or you know, when you're around

(29:01):
certain people, that can change those feelings and opinions.

Speaker 1 (29:05):
Of what you're doing. So yeah, I'll just pause there
and let either of.

Speaker 7 (29:09):
You jump in.

Speaker 4 (29:11):
It's great information, and I know it is challenging for
people right when you're maybe physically your body has changed
and people are gonna make comments about it, or maybe
even more challenging or just differently challenging is maybe your
body hasn't changed and people see you choosing healthier foods
and like, what do you do and they might make
jokes about that, depending on whatever your family dynamic is.
And so with I say, you know, expect that, expect

(29:33):
that you're going to get comments, and know how you
want to respond, And it depends on your level of
your relationship with your family, your confidence and wanting to
talk about it, or maybe you're not ready to talk
about it yet. But just having something prepared for how
you're going to respond can allow you to feel very
comfortable just saying whatever it is, like, yeah, I'm trying
to be healthy right now, and leave it at that

(29:55):
and walk away from a conversation that maybe makes you
uncomfortable or however you want to approach that.

Speaker 5 (30:00):
Me.

Speaker 4 (30:00):
You know, I've always been involved in healthy eating. It's
just expected in my family now, like when I was younger. No,
so when I did make the first shift, there was
a lot of questions like oh, or the new I
was going to nutrition, You're not gonna eat that, or
you're not gonnat desert. I'm like, well, no, I am
man a desert. I want to have dessert. So people
comments to me less now because I just know what
to who I am. They know I'm gonna make choices
that I feel are healthiest for me. They know it's
not a conversation I'm going to engage with about myself

(30:22):
because I don't feel that I need to. I often
say no to alcohol and family situations. I do drink alcohol,
I enjoy that, but a lot of times with family stuff,
that's not a need I have in those situations, and
people have stopped teasing me about it or even ask
me about it or pushing it on me because I've
been strong and like, I'll have it when I want
to and I won't when I won't, So they stop
asking me about it now too, And so I think

(30:43):
building up that muscle of saying no because you're honoring
yourself and what you need.

Speaker 5 (30:49):
Eventually it becomes easier because people get used to you
doing that too, and so you.

Speaker 3 (30:53):
Know you might not be there.

Speaker 4 (30:54):
That's okay, but understand that you will get questions about
those things and know how you want to respond that's
gonna feel to you. And even practice and in practicing
things in front of a mirror can be really helpful
to Like looking at yourself and saying those things and
how you're going to respond can be a great way
to kind of build that muscle too.

Speaker 6 (31:11):
Yeah, I think, you know, to add to that, I
think the holidays are a great time to you know,
think about the fact that you know, you can't ever
be too selfish about the things you eat and how
you eat.

Speaker 3 (31:19):
Right.

Speaker 6 (31:19):
It's it's one of those things, like you said, you know,
prepare those those answers and those conversations. But essentially what
you put on your plate is your choice there right,
what you enjoy what you put on your plate, And
others might not, you know, even though they're family, even
though they're close friends, they might not know the story behind,
you know, leading into that day or that event. So
the way I think about it is Thanksgiving for example,
you know, it could just be in somebody's eyes, you

(31:41):
could attend to Thanksgiving and could be the only Thanksgiving
dinner that you've gone to that they've seen you at
but you could have had, you know, a Thursday night
you could have a friends Giving with all of your friends,
and a Friday you could have had Thanksgiving with your
mom's side, and then Saturday you could be at a
Thanksgiving dinner with the dad side where they're making the
comments of oh, come on, it's just once a year.

Speaker 7 (31:59):
That you're doing this.

Speaker 6 (32:00):
In the back of your mind, you're like, well, I
already just did this two more times, so this is
my third time doing that. So I think really being
able to, you know, have those conversations, having that hey's,
you know, it's clear the here. This is the third
time I've done a Thanksgiving dinner in the last three nights.
So I just want to make sure you know I'm
in balance. I consume what I want to consume, and
I can say no when I can say no. Just

(32:20):
really having a headset and a headspace going into that
does make a huge difference for sure.

Speaker 2 (32:25):
I wanted to add two things, is that Number one
for our members that feel like maybe they're not getting
the support from their family or they're just getting a
lot of like contention from their family about their decisions,
this is exactly why the Stronger You community exists, right
is they have a family and a network of twenty
six thousand people plus the three of you that they

(32:46):
can come in and they can say, they can ask
their questions, they can ask for this encouragement and know
that they have those people there for them and that
we are there supporting them with whatever they're hoping to
accomplish through the holiday meal. So I would just you know,
my tiny little promo for the community right there is
that it is the place where I want everyone to
be able to hang out and feel confident that they're

(33:06):
going to get that support that maybe they're missing in
their real life.

Speaker 8 (33:10):
This is g So all I was going to say, Kenzie,
was you know, when you either have a food item
or you turn down a food item, it could be
either experience, it's expected that somebody else is going to
have a reaction, whether they make a comment or not,
that is going to bring up other factors for themselves

(33:31):
that have nothing to do with you. So if it's
like you turn down a piece of pie or you
have the piece of pie, that's going to bring up
a response in that other person.

Speaker 1 (33:40):
So it's expected.

Speaker 8 (33:41):
And so, like you know, Jess said, having something prepared
back That's something that I've seen coaches help our members with.
I think we actually have a resource on that. And
like around food pushers, you know, and sometimes the intention
is a good one. Like the food pushers, if they're
a host of a party, they want to make sure
you have a drink in your hand. They want to
make sure that you tried this appetizer that they're excited about.

Speaker 1 (34:03):
Right, it can be the best intentions. But yeah, you're
still having a good time.

Speaker 5 (34:07):
I know it. I see you. I have a question
for you guys, think about the whole season.

Speaker 4 (34:12):
Would you guys have any non negotiables for things that
you focus on health wise outside of eating?

Speaker 5 (34:19):
Do you feel really important to still focus.

Speaker 7 (34:21):
On Yeah, I do.

Speaker 6 (34:23):
I think again, it definitely influences eating too, especially if
you're in a net setting, But I think just slowing
down with what you're doing the holiday and just connecting
with as many people as possible. Right. Yes, when you
say networking, it sounds like a business event, but I
think of it in terms of, you know, family of
friends that you haven't had one on one, you know,
near and dear conversations with in a long time. If

(34:46):
you stop, you know, the moment, and you have those
conversations that carry on for much longer. Right, It's not
just say hey, how's it going, and then you're just like, hey,
here's my fifteen second review, how my last ten years
have gone, and then let's not talk after. It's more so,
let's go through you know, how things have been. Let's
get into a deeper conversation. And those things really tend
to carry a lot of volume and carry a lot
of value and really take you away from again hanging

(35:10):
out by the countertop, like hanging out by all the food.
It really does drive out a lot of the conversation.
It pulls you into the real value around these holiday
gatherings and get together.

Speaker 7 (35:18):
So I think slowing down to make sure that.

Speaker 6 (35:21):
I connect with everybody that's that's there, especially who I
haven't connected within a very long time, is one of
the biggest takeaways from the holiday for me.

Speaker 8 (35:29):
I think one of the things that I try to
be really consistent with. I want to first disclaimer, I
am so fine to miss a workout. It's not a
stressful thing for me. I'll miss a workout when I
have to. But I think one of the things with
lots of traveling to different family members houses going to
different states. For example, I always try to find a
gym that I can drop into or get a day

(35:50):
pass at and lift weights. Or in the past, when
I've just been driving, I'll bring a cuttlebell or dumb
bells with me and I make sure that I can
lift weights or do a short set because that just
makes me feel better mentally. And also it takes away
that factor of like, oh I'm not moving that much.

Speaker 1 (36:07):
It just makes me feel better. So that's something that
is a non negotiable for me.

Speaker 2 (36:11):
Well, and something gee is that so I get to
go home to Colorado every year for Christmas, and so
it's embracing the new opportunities for movement. Is that we
get to go up to Breckenridge. And so while maybe
I'm not on my treadmill, I'm snowshoeing, or I'm dragging
my kids up the sled hill or I'm doing something.
But I don't know any in my family who would

(36:33):
turn down a post dinner walk, and so really finding
those opportunities to get outside when it's somewhat sunny and
not snowing, I will take.

Speaker 1 (36:42):
I think we're all jealous that you get to go
to Breck and rig.

Speaker 3 (36:45):
I actually just I wanted to say it so I
could brag about it.

Speaker 1 (36:48):
Yeah, you're my number one. You know how I didn't
include you before. You're my number one.

Speaker 5 (36:53):
I knew that.

Speaker 3 (36:53):
Well, you know, I've invited you to come live with
me and it is always available.

Speaker 6 (36:58):
Yes, I think, you know, just to add to that
movement to I think Turkey Trots, right, when we think
about Thanksgiving, like it's we see all the Turkey Trots
events pop up. We were like, we're scrolling through Facebook,
we're scrolling through Instagram, even local newspapers, and we see
all these others a five K happening, you know, And
when we think about five k's on a regular given day,
maybe we think of them as you know, can pr
my five k Will this be a fast run? Who's

(37:20):
going to do it with me? But when you think
about it, all of those five k's are run walks. Right,
You can run, you can walk, you can do whatever
you want. So to get your family out and doing
an event like that, especially if you know folks are
dressed up for the holidays for that event, I think
it's one of the best things ever. It's maybe ten
dollars fifteen dollars to get everybody together for an event,
get outside and walk, you know, three point one three

(37:40):
point two miles for those things. Is it's such a
an item that we overlook right Everyone's like, oh, I
wish I could go for a walk right now to
digest everything we ate last night for you know, Thanksgiving Eve.
But if you know you can go maybe five minutes
outside of your door to get everyone together, to get
everyone walking and having a conversation and just really joining
a group of like minded folks out there, it's one

(38:02):
of the best things.

Speaker 7 (38:02):
You can do. And we don't really think about those things.

Speaker 4 (38:06):
I have one of my most fun memories. Tell you,
my family alway were listening to this on a Thanksgiving
before the meal. We realized we didn't have, Like it
was something small like roles or something like that that
my mom was like, can you guys run to the
grocery store. The grocery store I live in. My parents
are in upstate New York, so I have the ability
to walk places. I guess It's not like I had
to walk on a highway, but it's about a mile

(38:27):
away and traditionally someone would have.

Speaker 5 (38:29):
Taken a car to drive pick up the roles. Well,
we decided to go for well we I decided to
make everyone go for.

Speaker 4 (38:34):
A walk and ended up doing like Indian Runs. We
were like playing the whole time. Ever, such a good movie.
We had such a fun time that one mile walk
to the store that ended up being something we all
talk about still, like it's a great memory that we have.
So moving together less to talk more, connect more, and
like get away from being inside by the food was
so so much fun. One thing I do want to

(38:54):
bring up before we move on from non negotiables. I
really want everyone to focus on and we have resources
about this, We talk about this all the time is
to sleep.

Speaker 5 (39:03):
Don't let the stress of the holidays to travel.

Speaker 4 (39:05):
Like, try and be really really mindful of your sleep
schedule because sleep impacts so many things at the hormonal level,
where you're going to be more hungry, less able to
say no to things, stress level. There's so many things
that happen when you're not sleeping, and it can be
so easy to ignore those things because you're just busy
have all the stuff done. Really try and prioritize sleep.

(39:25):
They'll help you do everything else. Start the day so
much more clearly. Thanks for saying that, Jess, that was
a key one for sure. Do we want to say
a couple of things about how we would change our
sleep scheduler up, Like I can think of a couple
of things right now. I think seeing the sun right away,
you know, when you wake up, not just grabbing your

(39:47):
phone and seeing that light on your phone, like pull down.

Speaker 1 (39:51):
The earth, bring up the shades, open your door, see
the sunlight.

Speaker 8 (39:54):
If you can sit outside for a few minutes at that,
If you have the ability to do that, that's amazing.
That's very good for your circadian rhythm. So see the
sunlight and then also start to downshift at night, even
if you have to do work on your computer or
you know, your phone, just either shift it down to
the brightness that I think every screen now has that

(40:15):
ability to do that. Or you can download f lux
and that will shift it to make it a little
bit more orange yellow light. So that will help you
down regulate. And don't eat too late. Don't like eat
your last meal right before you hop into bed. If
you have that ability give yourself a little bit of
time to digest, you will sleep better.

Speaker 6 (40:36):
Yeah, and one thing too, I think you know we're
talking about the the hecticness and running around the holidays,
and you know, thinking about sunrise.

Speaker 7 (40:43):
I think you know, we all appreciate it too. But
if you take a few.

Speaker 6 (40:46):
Minutes in the morning to sit, unplug and you don't
really just watch the sunrise and relax, just it's it
might be your only you know, you time for that
time being, because you know, as soon as family wakes up,
as soon as events start picking up, you're gonna be
on your feet, out and running, you know, the whole time.
So really take that time to if you have the
ability to, don't plug right into a task or something

(41:08):
you have to do, take five or ten minutes to
just you know, collect your thoughts, think about you know,
even just things around your own well being, right, just
just ideas around self care. What can you do within
that time with that having to plug into something before
anybody else is awake, because you know, if you are
up before anybody, if you are you know, the one
that catches sunrise while everybody sleeps in, there's no better

(41:29):
time to just sit and collect your thoughts and you know,
just enjoy the calmness then, you know, especially during the holidays,
so it's.

Speaker 4 (41:36):
Not you missed something with that recommendation, though you do
with the plug in your coffee maker before.

Speaker 1 (41:40):
You do that, so you can enjoy it with coffee.

Speaker 7 (41:42):
Yeah, there's no there's no sun.

Speaker 4 (41:46):
Let me I might have just number one tip for
sleep and then we can either move on or can't
you go to the next question.

Speaker 5 (41:51):
But my I always say to.

Speaker 4 (41:52):
People the number one thing I've done for my health
in the past, it's probably about I don't know, three
or four years ago now that I did this is
putting my phone outside of my bedrooms, leave it in
my kitchen, plugged in there, like that's just you know,
that's the distraction that keeps you up longer if I
do wake up in the middle of the night. It's
so the pull to check my phone when it's right
there is so challenging to ignore where if it's not

(42:13):
in my room, I don't check it and I don't
look at it first thing in the morning. So if
you have the ability to do that, and people will say, well,
use it my phone my alarm, Well, alarm clocks are
like ten dollars. You can get them anywhere and use
an alarm clock. That's not really an excuse to need
your phone in there, so if you're able to understand
some people do need their phones, but that can be
a huge game changer for sleep.

Speaker 1 (42:33):
That's such a good one, Jess. I remember you post that.
I thought that was amazing.

Speaker 8 (42:37):
And if you're not like Sonan and don't want to
see the sun rise, even if you can take ten
minutes alone and do just like do a guided meditation
or sit for ten minutes, it can be in the afternoon,
it can be at another time on your lunch break
and just disconnect. That is mindfulness work that you can
try to pepper in if it feels too intimidating to

(42:58):
start your day with it.

Speaker 2 (43:00):
So truthfully, I only had one more question, but we've
already kind of talked about it, so if we wanted
to just take a few minutes, we can. But the
last thing I wanted to pick your guys's brain about
was just intentional movement during the dark and cold. So
if we are concerning ourselves with things that we can
control outside of holiday parties, people may be thinking like, well,

(43:20):
I want a consistent workout schedule, but X, Y and Z,
it's too cold, it's too dark, I don't have time
when I get home before it's like way too dark.
So what do you guys encourage members with regards to
just setting up that habit.

Speaker 6 (43:35):
Yeah, I can jump in first. I think, you know,
talking about the turkey trot idea too. When it's cold outside,
when it's snowing outside, when it's ice outside, obviously we
don't want to get out for those things.

Speaker 7 (43:45):
But when family comes over, when we get you.

Speaker 6 (43:47):
Know together for some of these colder winter holidays, I
think there is definitely an added you know, slumber party
aspect to it. Right, everybody sleeps in the same house,
if it's the kids that are coming over coming home
from college, their friends coming to So I think kind
of building off of that idea to maybe do a
workout class together in the living room, right if it's
a if you're doing any of the workout apps that
you can put on the TV. If there's two people

(44:10):
doing in the house, there's a chance the third one's
going to jump in, the fourth one's going to jump
in the following.

Speaker 7 (44:14):
Day, they might repeat that thing.

Speaker 6 (44:15):
So I think really just putting out a fun, you know,
a fun feeler, fun idea and just really gamifying it
in terms of let's all do a workout together.

Speaker 7 (44:24):
You know, if we look extremely goofy doing it, we
look extremely.

Speaker 6 (44:26):
Goofy, no one's going to judge us because it's just
our family at home, right, our family and our friends.

Speaker 7 (44:30):
So I think really getting the whole group involved in
some kind of a home workout.

Speaker 6 (44:36):
You know, if you don't want to take it to
the extreme of a home workout, you can even throw
on music and do a dance party, right. That's one
of the crazy things we don't think about around step counts.
But if we have little ones coming home, if we
have you know, just a lot of family visiting, I
bet you're gonna have a lot of fun if you
throw music on. If you're like, okay, everybody, dance it
out for ten minutes and you end up accumulating you know,
two thousand and three thousand, maybe four thousand steps, and

(44:57):
you know, depending on how you're dancing.

Speaker 5 (45:03):
It can hop in there. I will say too, it
did go out Saturday night. It is a karaoke bar
and you're dancing.

Speaker 4 (45:08):
I got five thousand steps dancing on Saturday night, So
that definitely is an option you can do that.

Speaker 5 (45:14):
So just sticking with your plan, like the things that
you can control.

Speaker 4 (45:17):
So like if you are someone that lifts weights and
hopefulavor and lifts weights, you know that gyms are still
open in the winter time, and so while it's not
as fun to get into a cold car and drive there,
it's warm inside that gym, So definitely doing that.

Speaker 5 (45:29):
I like stepcount still, So having a stepcount of mind
that is your goal. Maybe that has to adjust a
little bit.

Speaker 4 (45:34):
But finding ways to stay active, like I have gone
to the gym with my girlfriends and we'll walk on
the treadmill and talk whi we're walking there during the
winter time, you know, finding ways to be active becomes
a priority for me. I do have a walking desk
at home. I have a bike that I can watch
TV while I'm using my bike, And so I might
have to just be more intentional and have a variety
of ways to be active.

Speaker 5 (45:55):
But I like having daily and weekly goals and I
still try and hit them no matter what.

Speaker 3 (46:00):
I think.

Speaker 1 (46:01):
For me, with the calendar and scheduling your workouts or
your walks, whatever type of movement it is, whether at
your home or at a gym, it's creating in your
mind and on your calendar, Like where is the path
of least resistance. Where in your day do you know
that you are actually going to do it? And I

(46:21):
know that we can all reflect and be honest with ourselves.
I will have a great intention of working out at
four pm or five pm. It just doesn't happen. Sometimes
I make way too many contentions in my head. I'll
be like, no, I want to finish this project. I
want to finish this So for me, like, I know,
like it has to be in the first half of
the day. So just kind of reflecting on when for

(46:42):
you it might be the opposite. You might be like, no, way,
I would never do it in the first half of
the day. It has to be after work.

Speaker 8 (46:47):
So knowing that and then scheduling it like you would
any other appointment, and being realistic with your timeline around it.

Speaker 6 (46:55):
Yeah, I think there's a huge opportunity there around habit
stacking too, right. I'm sure we can talk about it
attacked for hours. But I think you know in the
sense of if you are somebody where you know follows
transitioning into winter and one of your favorite things to
do is go out to a local coffee shop and
grab a coffee because it's just like you know, hot
mugging your hand or hot cup in your hand. Maybe
that's the opportunity that you have that you know, there's

(47:16):
a free window within your day. So when you are
out already and you were grabbing a cup of coffee
and then you head to the gym afterwards, right, you're
already out, You're already stagging.

Speaker 7 (47:26):
With something that you love doing.

Speaker 6 (47:27):
You love getting outside for So just finding a behavior
that you know you think it sinks up too well
could give you a better opportunity not to skip that
im not to you know, cross it off of your
list when you have it on your list. So I
think that's that's something that's worked for me, especially in
those much colder days. I'm like, there's no chance I'm
getting outside, no matter how many pairs of sweatpants I
put on.

Speaker 7 (47:47):
But then if someone's like, hey, but let's go grab
a quick coffee or a hot chocolate, and I'm out.

Speaker 6 (47:50):
The door already. So if I have sweatpants on, if
I'm ready for the gym anyway, there's a chance I
can go.

Speaker 5 (47:55):
I will say there is. Gear though.

Speaker 4 (47:57):
I went hiking in the Adirondeck Mountains in New York
with snow and as long as you have the right gear,
you really can be active no matter what.

Speaker 5 (48:03):
So that is something too if you're somebody who likes
outdoor activities.

Speaker 4 (48:07):
There's so many good running companies that have gear that
you really after the first thirty seconds of getting out there,
it is really really warm, and I actually have turned
to someone who I enjoy running in the cold. I
never thought I would ever say that, but it's actually
more enjoyable than running in the summer.

Speaker 5 (48:21):
So you might find opportunities to get the right gear
to do it.

Speaker 6 (48:24):
Yeah, now we have Breck and Rich and ad aroundecks GEM.
I don't know if I can stay on this call, and.

Speaker 3 (48:29):
Lucky for you, I think we have hit our time.

Speaker 2 (48:32):
Actually, guys, I really appreciate just all of your expertise,
all of your insight, and all of your tips that
you've shared today just about the holiday season. I hope
that members feel really empowered to step into this just
next two months armed with ideas and inspiration and motivation
to tackle whatever it is that their goals are through.

Speaker 3 (48:53):
The holiday season.

Speaker 2 (48:54):
And before we sign off permanently from this call, I
just wanted to bring three things up really quick, and
it's the final three tips that we can kind of
leave our members with or our listeners with. And it's
number one, always consider messaging your coach. Right, is that
we have our coaches in our pocket all the time
to help us tackle these really unique to situations. And

(49:17):
so if you're getting ready to encounter a party, a
social event, you're having trouble getting that inspiration to get
outside in the cold, anything like that, our coaches are
standing by and ready to offer encouragement and advice on
how to do that. Number two, you can always come
to the Stronger You community. The three of you, Giannisanon
and doctor Jess. You guys are there in the community always.

(49:40):
They can tag you or you guys will just be
watching four posts so you may be able to get
your questions answered by one of the three of you.
And then finally, I just wanted to mention one last
time this holiday planner that is reavailable, renewed, refreshed and modernized.
I think I even know that you can get a
fillable PDF right. You don't even have to print it

(50:01):
out anymore. You can just type right in there, set
your intentions for the holiday season, and just really go
into this holiday season feeling ready to tackle whatever it
is that is in front of you.

Speaker 3 (50:12):
So do you guys have.

Speaker 1 (50:13):
Any last thoughts before we say goodbye and thank you
Nailed at Kenzie, thank you, thanks for having us, Thank you.

Speaker 3 (50:20):
So much for joining me today.

Speaker 2 (50:21):
We will see you guys in the community and I
hope everyone has a great holiday season.

Speaker 1 (50:27):
Thank you for listening to Stronger You Radio. For more
information about how you can get started with a Stronger
You coach, visit stronger you dot com or click the
link in the episode description. As a special thank you
for listening, we have a Stronger You discount code just
for our listeners. Use the code radio fifty at checkout

(50:48):
for fifty percent off your first month of coaching with
Stronger You. Tune in next time for more health and
nutrition conversations.