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“๐ ๐ธ๐ข๐ด ๐จ๐ฐ๐ช๐ฏ๐จ ๐ต๐ฐ ๐ด๐ต๐ข๐ณ๐ต ๐ฎ๐บ ๐ฅ๐ช๐ฆ๐ต ๐ต๐ฉ๐ช๐ด ๐ธ๐ฆ๐ฆ๐ฌ ๐ข๐ฏ๐ฅ ๐ต๐ฉ๐ฆ๐ฏ ๐ ๐ณ๐ฆ๐ข๐ญ๐ช๐ป๐ฆ๐ฅ ๐ด๐ธ๐ฆ๐ข๐ต๐ฆ๐ณ ๐ธ๐ฆ๐ข๐ต๐ฉ๐ฆ๐ณ ๐ช๐ด ๐ถ๐ฑ๐ฐ๐ฏ ๐ถ๐ด ๐ข๐ฏ๐ฅ ๐ ๐ค๐ข๐ฏ ๐ฑ๐ถ๐ต ๐ช๐ต ๐ฐ๐ง๐ง ๐ง๐ฐ๐ณ ๐ข๐ฏ๐ฐ๐ต๐ฉ๐ฆ๐ณ ๐ง๐ช๐ท๐ฆ ๐ฐ๐ณ ๐ด๐ช๐น ๐ฎ๐ฐ๐ฏ๐ต๐ฉ๐ด.”ย โฃ
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All seriousness though, as a health and fitness coach I see this happen every year. โฃ
This time of year it can be so easy to say โ๐ด๐ค๐ณ๐ฆ๐ธ ๐ช๐ตโ, hide in baggy sweaters, and drown in Christmas cookies until January 1st. In fact, so many people do.ย โฃ
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Then January 1st comes and reality sets in. โฃ
Your jeans are tight.ย โฃ
You hate all of the pictures from the holidays.ย โฃ
The thought of stepping on the scale is terrifying. โฃ
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Time for the latest cleanse, detox, and back on board the chicken and broccoli trainโฆ for the few days that it lasts.ย โฃ
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๐๐ถ๐ต ๐ธ๐ฉ๐ข๐ต ๐ช๐ง ๐ต๐ฉ๐ช๐ด ๐บ๐ฆ๐ข๐ณ ๐ธ๐ข๐ด ๐ฅ๐ช๐ง๐ง๐ฆ๐ณ๐ฆ๐ฏ๐ต?! My goal for my clients this time of year is not to be โperfectโ. In fact, I donโt think itโs realistic to ever be. โฃ
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Instead, what if you focused on simply maintaining this holiday season. What if you got in workouts and extra movement where you can What if you eat healthy 80% of the time? What if you continue to drink your water and sleep well. โฃ
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At the same time you can still ๐๐๐๐๐ some of the holiday foods you love. โฃ
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You can rid yourself of the panic over the parties and trying to โavoid or gorgeโ on the foods you love. โฃ
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๐ช๐ก๐๐ญ ๐ข๐ ๐ฒ๐จ๐ฎ ๐๐ข๐ญ๐๐ก ๐ญ๐ก๐ ๐๐ฅ๐ฅ ๐จ๐ซ ๐ง๐จ๐ญ๐ก๐ข๐ง๐ ๐ฆ๐ข๐ง๐๐ฌ๐๐ญ ๐ญ๐ก๐ข๐ฌ ๐ฒ๐๐๐ซ. โฃ
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Focus on your health. Focus on balance. โฃ
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Will you commit to making yourself a priority this holiday season?! Iโm not asking you to be perfect, simply be conscious of how you want to feel come January 1st. ๐๐จ๐ฎ ๐๐?!
Here are a few things I did to make my weight loss more sustainable for the long term:ย
*planned and accounted for a nighttime snackย
*understood that I preferred carbohydrates and needed to allow for a higher amountย
*found ways to incorporate foods I genuinely enjoyedย
*stocked my house initially with options I wouldnโt overeat or boredom eat onย
*practiced portion controlย
*made sure I was getting my nutritional bases covered (on the micronutrient level) *this is often an underlooked toolย
*Allowed myself to calorie cycle if I needed to have a higher calorieย
*Tracking my weight daily but focusing on weekly averages and progressย
*Pre-planning my food in myfitnesspalย
*Setting up my kitchen with convenient easy to prep options I could heat and eat
๐๐ฐ๐ฎ๐ฆ๐ต๐ฉ๐ช๐ฏ๐จ ๐ ๐ธ๐ช๐ด๐ฉ ๐ ๐ญ๐ฆ๐ข๐ณ๐ฏ๐ฆ๐ฅ ๐ด๐ฐ๐ฐ๐ฏ๐ฆ๐ณโฆ โฃ
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๐๐ก๐ ๐ฆ๐จ๐ซ๐ ๐ฐ๐๐ฅ๐ฅ ๐๐๐ ๐ฒ๐จ๐ฎ ๐๐ซ๐ ๐ญ๐ก๐ ๐๐๐ฌ๐ข๐๐ซ ๐ฐ๐ข๐ฅ๐ฅ๐ฉ๐จ๐ฐ๐๐ซ ๐๐๐๐จ๐ฆ๐๐ฌ. โฃ
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I see this so often with clients and honestly myself as well. โฃ
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We overdo it and think the answer is to eat less. โฃ
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๐๐ฆ๐ข๐ญ๐ช๐ต๐บ ๐ช๐ด ๐ต๐ฉ๐ฆ ๐ข๐ฏ๐ด๐ธ๐ฆ๐ณ ๐ช๐ด ๐ข๐ค๐ต๐ถ๐ข๐ญ๐ญ๐บ ๐ต๐ฐ ๐ฆ๐ข๐ต ๐ฎ๐ฐ๐ณ๐ฆ. โฃ
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If you want to break the cycle and get a different result, you have to do something different. โฃ
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๐๐ฉ๐ข๐ต ๐ช๐ง ๐ช๐ฏ๐ด๐ต๐ฆ๐ข๐ฅ ๐ฐ๐ง ๐ง๐ฐ๐ค๐ถ๐ด๐ช๐ฏ๐จ ๐ฐ๐ฏ ๐ต๐ฉ๐ฆ ๐ง๐ฐ๐ฐ๐ฅ๐ด ๐บ๐ฐ๐ถ ๐ค๐ข๐ฏโ๐ต ๐ฉ๐ข๐ท๐ฆ, ๐บ๐ฐ๐ถ ๐ง๐ฐ๐ค๐ถ๐ด๐ฆ๐ฅ ๐ฐ๐ฏ ๐ข๐ญ๐ญ ๐ต๐ฉ๐ฆ ๐ฉ๐ฆ๐ข๐ญ๐ต๐ฉ๐บ ๐ง๐ช๐ญ๐ญ๐ช๐ฏ๐จ ๐ฐ๐ฑ๐ต๐ช๐ฐ๐ฏ๐ด ๐บ๐ฐ๐ถ ๐ค๐ข๐ฏ. โฃ
What if instead of fasting until lunch, eating a yogurt or shake, and being starving by dinner, you have a big filling breakfast and feel well fueled through your day.โฃ
๐๐ฉ๐ข๐ต ๐ช๐ง ๐ช๐ฏ๐ด๐ต๐ฆ๐ข๐ฅ ๐ฐ๐ง โ๐ด๐ต๐ข๐ณ๐ต๐ช๐ฏ๐จ ๐ฐ๐ท๐ฆ๐ณโ ๐ฐ๐ฏ ๐๐ฐ๐ฏ๐ฅ๐ข๐บ, ๐บ๐ฐ๐ถ ๐ด๐ช๐ฎ๐ฑ๐ญ๐บ ๐ฎ๐ฐ๐ท๐ฆ ๐ง๐ฐ๐ณ๐ธ๐ข๐ณ๐ฅ, ๐ฆ๐ข๐ต ๐ธ๐ฆ๐ญ๐ญ ๐ข๐ฏ๐ฅ ๐ง๐ฐ๐ค๐ถ๐ด ๐ฐ๐ฏ ๐ง๐ถ๐ฆ๐ญ๐ช๐ฏ๐จ ๐บ๐ฐ๐ถ๐ณ ๐ฃ๐ฐ๐ฅ๐บ. โฃ
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When we start to understand that two of the biggest triggers for your lack of willpower are simply hunger and feeling restricted, we can start to fuel our bodies differently than we have before. โฃ
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๐๐๐ญ๐๐ง๐ญ๐ข๐ฆ๐๐ฌ ๐ญ๐ก๐ ๐๐ง๐ฌ๐ฐ๐๐ซ ๐ข๐ฌ๐งโ๐ญ ๐ฅ๐๐ฌ๐ฌ ๐๐จ๐จ๐. โฃ
๐๐๐ญ๐๐ง๐ญ๐ข๐ฆ๐๐ฌ ๐ข๐ญโ๐ฌ ๐ฆ๐จ๐ซ๐ ๐๐จ๐จ๐, ๐ฆ๐จ๐ซ๐ ๐๐จ๐ง๐ฌ๐ข๐ฌ๐ญ๐๐ง๐ญ๐ฅ๐ฒ. โฃ
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When youโre well fed I think youโll discover your willpower reappears, in fact you wonโt even need to rely on using it. โฃ
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๐๐๐ซ๐ฆ๐ข๐ฌ๐ฌ๐ข๐จ๐ง ๐ญ๐จ ๐๐ฎ๐๐ฅ ๐ฒ๐จ๐ฎ๐ซ ๐๐จ๐๐ฒ. โฃ