18 - How To Eat During The Holiday Season

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do you want to learn how to get healthy perform at your best and create body composition changes that lasts in this

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podcast we're going to talk about all things Fitness Nutrition health and mindset you're going to learn how to create real results and most importantly

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how to maintain those results in the long run I'm your investors I'm Christine and Dolly and you're listening

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to talking nutrition [Music]

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what's up guys and welcome back to talking nutrition episode 18 today happy holidays first of all we can we

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can say that already right yeah my Christmas tree's up I'm listening to Chris

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Christmas holidays happy holidays I think yo if you see the city center here like

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it's pretty it's Christmas already like that's why I tagged you in that photo like yo say you you know

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it helps though it's nice I like it it's cool you know it's it's a cozy season

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yeah it's uh it's good I really like it it does help with the darkness too it's like dark by 2 p.m now already that's

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when the sun sets so hey fun yeah no it helps it actually keeps the city a

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little brighter you know totally foreign

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just in general like because I I think this is a good time to reflect and also for the listener

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so first of all like how do you feel about your year like are you stoked like yeah I mean a lot of good stuff happened

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this year uh Ka training was a big one for me

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um okay nutrition is very steady

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uh at this point like I my clients are with

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me for like a year or more um so I feel really good about that

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um in the nutrition space client retention like we ultimately want clients to to be able to go on their own

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but also having clients understand that it does take you know a year or more to

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really get themselves to where they you know want to be in most cases so

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you know having my clients with me that long and being able to to to work through everything with them is is great

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so it does I know I have a pretty big wait list um

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I've thought about bringing on other coaches I keep going back and forth with it you know if I want to do that

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um I haven't made the decision I have people asking me like bring on another coach because I you know I have so many

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people on the waitlist but I just I don't know I don't know we'll see uh but

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Ka training was like I said it was a big one for me and then in terms of Ka training I'm just gonna go into updates

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uh yeah you're good that's fine um I actually so it's been a year since

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I started it and I am starting with a new company for the app just for me it

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made more sense and I just like this platform a lot better

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um so we switched over at the beginning of this week started to switch over and

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uh it's not completely done like customized fully yet but I I didn't really care like I just wanted to get

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everyone over there um but because of that I am doing a special right now and I'm giving away a

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free month so we'll leave the link to the app in the notes it's also in my

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Instagram bio but all you do is you sign up you

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know put all your info in and you use the code free and it will ask for your

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credit card and stuff but uh you know you can cancel anytime you know if you want to cancel before that month or

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whatever like or at that month Point that's fine I'm aware that my training isn't gonna be for everyone but

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it's uh it's a great program people you know the people in it are loving it

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um there is an at-home portion to it too for people who have minimal equipment

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and uh I think that's it so yeah you can you can use free for the

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free month and see how you like it I think like like I said earlier giving the gift of fitness

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giving the gift of Fitness yeah the only gift you'll ever need no I think that's

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great I think that's a great gift I think people need a training program honestly like I don't do any with my

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clients or I don't provide them myself I should say because I I do refer them out and get you know have them sign up for

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apps and stuff programs but like it's so important it's so so

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important because half of the time you know what we see is that people just kind of just do

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random [ __ ] that's exactly why a lot of people work out but don't don't look like it no

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yeah because they're doing random stuff

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that'll work out at all right still yeah you know but you know as you progress

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with training it is good to be on some sort of structured program that has like

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Progressive flow overload um and also it helps with accountability

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too right so yeah and it's just good to have like an app where you can actually log your

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stuff you know exactly what you're supposed to do yeah there's examples of the movement you know tutorials and [ __ ]

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so I think that's great I think that's that's really valuable so check that out guys and then ask for for my coaching

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honestly this year has been really [ __ ] cool um I just feel like

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you feel like that where you look back to like like say last year or something and you're like well I was a completely

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different coach back then you know I well I've been thinking about that recently I'm like my growth as a coach

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in the last year is massive like my

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just like my own um mindset has changed a lot I've

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changed my views on a lot of things uh and I mean it's just yeah it I feel

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like there's just been so much growth yeah it's that's that's really one thing

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I really love about this too because you and me both like we're I mean we're again we're doing the same chores now

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together but like we also grow with our clients

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you know and we also become better and we learn stuff and it's such a cool thing because

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the more we learn the better we can help people the better we understand people the better we can show up for them guide

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them yeah and for me too if I look back at last year I'm like

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this night and day like it's such a big difference I mean even looking back to

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like when I started I'm like oh gosh that's what happens yeah but I think

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that's how it should be like if you yeah and this may be a good one because there are also coaches who do like one cert

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and then like that's it you see that a lot of crossfits like I get the level one and boom that's it you know I'm out

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in the coach like no you're not hey I'm guilty of this too by the way you know but but like

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that's only your starting point and I think as a coach like if you don't

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look back a year and think all right I kind of feel like a [ __ ] idiot you know

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or I felt you know I feel like back then I was an idiot I should say you should feel like that you should feel like that

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yeah 100 if you don't that's a problem because that's yeah

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that's that's how you know you grow you know 100 I look back at like posts I made like

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100 like I'm like oh gosh I keep them up because that's me too

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same same exact thing like because I still don't go back you know on on

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Instagram to see kind of like which post it well and which topics actually really bring up and stuff and then I'm like

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okay cool is a cool topic but this post sucks

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and assistant with the newsletters and especially video stuff like I'm like wow that's a different person you know yeah

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I always feel like sometimes I could like you know I would want old clients

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like the very beginning to come back because they would just be shook 100 yeah 100 holy crap

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definitely but and it kind of like you know like judge come back and see how it is now you know and I've I've always

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wanted to talk say this because I think it's really important sure

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so someone like me or you who have been

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this in a while for a while that there's people like Cody right and they have clients who come from

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another coach okay and the client will tell us about their

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um you know time without codes the process with the coach and sometimes it is completely like holy crap like what

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was going on over there but we don't know if that coach

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was like just starting out or something like that like where are they in their Journey if they're many years in their

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journey and they're coming to us with this then that that's different compared to if it was a coach like just starting

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out and they're just you know lack knowledge they lack experience and they're still trying to do the best they can right so I I always like encourage

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coaches to be careful with that when a

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client is coming to them from another coach and it just it doesn't look good

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and they're saying all these things just keep in the back of your mind that it could be your experience level just

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isn't there yet they're really just trying to do the best they can for sure and that that's also where you can do

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your own research you know look into the person you're going to invest in you know I mean which of

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course also yourself but like the coach I mean in this case like check their stuff out you know what are

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they putting out there like how are they helping you already do they have a podcast Etc of course we'll buy his but like look into their stuff you know

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and then decide maybe because I do think and I wanted you to bring this up in a sec like I do think these Investments

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or not to be rushed you know that's why I decided and actually just get into

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that I decided not to do a Black Friday thing or any discounts publicly like

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this year because first of all I don't want that to be the reason for you to sign up

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I want you like if you sign up for coaching with me I want you to be really [ __ ] serious about this you know

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and um and I don't think that should be at the click of a button like oh yes I'm up because I got a discount you know

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yeah no so so I still want to do something uh

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because I'm feeling honestly this year like personally but like also from a coaching perspective

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with my clients like I'm feeling so [ __ ] grateful just for that growth and again the

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opportunity to help people and like this the [ __ ] I'm passionate about you know and that's what makes me so excited

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about it I know you feel the exact same like I still want to do something so I figured okay let me do this right

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so from now until the rest of the month you can get one or two free months of

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coaching with me when you sign up so how much you get is going to depend on basically how long you commit to your

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goals to yourself how much you invest in yourself basically but here's the catch so this

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is only open for newsletter subscribers I'll link that down below

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but that's another thing like I didn't want to just make this like a public thing you know if some people want to

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sign up great cool go for it sign up to the newsletter I'll send you the info so

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by the time that this launches it'll be Monday so basically next email will go out on Wednesday and then Friday and you

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can get all the details there sorry so wait again can I ask a question yeah

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sure so is it they get one to two free months of coaching if they

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uh commit to coaching after that like three months or however long

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no it's on a back end so when when they sign up they get free month at the back end got

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it or two I love that yeah I think because they're still committing

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for sure and and that's the thing like that's exactly why I'm doing it this way and I might actually so this launches oh

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no okay so there will still be time sorry but like that's the thing like I don't want this to be like a rushed thing where it's

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like oh sign me up I'll get for free yep yep yep you will not get that free month first you will not get the two free

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months first right got it will I think that's awesome

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yeah and that's just my like my gift to you right for taking action and for investing in yourself love it

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so that's the way I want to go about this and that's the only limited like offer we do this year uh I have not done

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any and will not after this for the rest of the year minimum commitment will go up

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as of January 1st as well as the rates so basically if you've been thinking

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about this now it's really good time to sign up and if not that's cool too listen to the

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podcast check out other stuff all of our stuff sorry and just stick around you know like enjoy like the free resources

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that we put out anyway so we'll link that down below and then let's actually get into the episode so

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today I'm going to talk about the holidays right getting through the holidays making sure that we go in with

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a plan with the right expectations so that we can kind of keep up most of

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the healthy habits like without being very diligent and Christine's got to talk about that and like what consistency really is going to mean this

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time of the year because it might be different right uh we'll get into some tactics that you can help that's sorry that you can use

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to stay on track send your non-negotiables and then also what you'll do after the holidays right like

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how do you get back on track so yeah let's get into that uh Christine

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so first of all how do we go into the holidays with the right expectations and what can we

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expect like going into that all right um

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I think the first thing I want to say is that

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uh consistency probably like what you're consistent

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with right now when there's not a bunch of stuff going on probably isn't gonna

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be what consistency looks like for you during the holidays

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right because like during the holidays there is so much going on

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um you know whether it's uh events you know there's always like

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parties going on then there's the actual uh like meals then you know people are

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taking time off work so their schedule May look different there's just a lot

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typically going on and like maybe you can keep the same consistency and that's

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great but like a lot of the people a lot of people have a hard time with this so I think setting the expectation that

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it's not going to look the same is important right because if you

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um if you try to make it look the same and it's not realistic then you end up

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in falling into this trap of like letting yourself down or like feeling guilty or like feeling shameful because

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you're not doing these things when in reality it's just not realistic for what

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is going on right um so I think that's just super important to start off with and you know

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consistency like I said might look different

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um during the holidays but even like day to day or like week to week right so I

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think it's uh really important to plan for that

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and uh you know with what I do with clients is like we will literally plan week by week

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and if they don't know what's going on week by week we will even do like day by

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day right like different you know behaviors are going to be different on

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different days and it's important to kind of like plan for that I think when we don't have a plan it's

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very easy to just let everything go right um

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so um planning ahead for how you want things

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to look and what's realistic and then then plan for potential

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barriers like I think that too you're you're

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almost like there there's a concept called I have it here it's it's the vast

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technique so you visualize what your day will look like like tomorrow say you anticipate

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what might be difficult about enacting what you want to do you know those behaviors so you're anticipating what

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that barrier will be and then how you will overcome that

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barrier what you will do you know if that does happen um

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so it's like the vast technique or you can call it if is it if then or if that

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it's if then right we this is a Technique we learned in the

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hmcc course we're doing and I freaking love it like I've been using it with so

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many clients and they love it uh because again you're planning for that obstacle you're planning for that barrier

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um so so something would be like if I over eat

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on this day then I'm going to do this right if this pops up then I'm going to

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do this right so you you plan for that and I think that's a super powerful tool to

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bring into the holiday season and I mean I can't really tell you like

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what that's going to look like because everyone's going to be different but I would reflect back on past holidays

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and think about what happened there right oh wait reflecting is is such a powerful

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thing too right um you know what happened last holiday that you weren't happy with and how can

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we plan to overcome that obstacle this year um

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now in terms of what you want to do so if you want to

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and this can this can go for you can do this anytime

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um if you're trying to like build a habit and you're having trouble like building that habit

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instead of thinking about it being something you should do

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um bring it back to I'm doing this because

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I'm embodying my values right so your value might be I want to be healthy you

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know I want to feel good you know my older years or I want to feel good for my children

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instead of saying I want to work out or I should I need to work out because I

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think I should work out bring it back to I'm going to work out

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because it aligns with my values just a different way to look at it it's a

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different perspective and that can help a lot in those moments that you're kind of struggling to to implement these

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things um and then I think

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that was pretty much it for that part of what I've got

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but again just coming just coming back to consistency is going to look different

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and what does that look like okay being being very realistic with yourself here because it could you could

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pull back you know say you're working out four five days a week and during the

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holidays you could even say Okay during the holidays I'm gonna make I'm gonna

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work out 12 times or whatever that looks like

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okay maybe 20 whatever you want to set and say I'm gonna work out 12 times during the whole holiday

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instead of saying I need to work out three to two to three times a week set

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you know it's almost you're almost looking at it as like frequency versus consistency I think that's another

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really awesome way to look about it at it too um but you know

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setting that up for yourself in terms of what is realistic for what is going to

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for what you know your your holiday season is going to look like and you can plan that

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by day you could plan that by week whatever

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um because if you're if you're like I said if you're expecting to do the same

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thing you're gonna ultimately let yourself down and then typically when that

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happens it's very easy for us to just like say eff it right and everything goes out the door whereas if you just

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simplified it even more like almost too simple you create momentum

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you keep that momentum going right you feel accomplished and that usually leads to more success

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so um so planning adjusting expectations

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oh lastly actually I have one more thing I think communicating to those around

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you you know who you're going to be around this holiday season what you want to do

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is really important so say you want to get in your steps ask you know your sister or your friend

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or whoever's going to be around you to do them with you like if you're traveling and you're going to like your sisters for for Christmas or whatever

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who you know who could you ask there to take a walk with you every day right they might be up to doing it with

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you if you explain why it's important to you so I think communication too is big

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so I was kind of redundant there a little bit with some stuff but

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I'm typically redundant I repeat myself So speaking of being redundant I'm

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repeating myself uh I know we've talked about these and you know potential past

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podcast but uh Johan's going to go over some some of those that you can

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Implement you know during the holidays yeah that's actually the reason why we

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were almost not gonna do this episode because we were like we've pretty much touched on these already but I do think

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there are some some basic habits and tactics that we can apply to kind of like get through the holidays

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you know I don't really want this to be like a thing where it's like you know we have to avoid like weight gain at all costs

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but I think you know we we can mitigate that way again if there is any

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um hey maybe some people just say the exact same way and that's cool too but the idea going into this is not being

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perfect we just want to do at a bare minimum right like we want to make sure

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that we allow for some more flexibility and be less diligent with nutrition and especially if you've been tracking like

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it's maybe a good time to nut track you know like I'm I know I'm not going to be tracking it you know

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I'll just stick to some of these Basics so first of all what I do really think can help you a lot is setting a set meal

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frequency so if you know exactly hey I'm going to have my four meals a day or three meals

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and a snack whatever you want to call it just stick to that right make sure you get your protein with every feeding

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just that is already that's a big one little a little side note there

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so if you know in that you're going for seconds in the evening right if you know like hey you're gonna go big I'm gonna

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have a huge plate of food that's cool don't get me wrong that's fine

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just count that as two right I do think we can we can kind of like

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manage our uh or calories in a good way that way without even tracking and stuff just

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saying okay I'm gonna have my four meals or saying okay cool well the evening counts like two let me just have a good

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solid breakfast good amount of protein possibly like a lighter lunch like a salad or something with again some of

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them on protein going about your day and then just having that bigger dinner you know like

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that could be one way to do it yeah I don't think I don't think that people often they try and Skip meals

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yeah I'd like to during the holiday uh when they're gonna have a bigger meal

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and I honestly honestly have never seen that work uh it usually backfires

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because you have to think about it from a hunger standpoint I know we've talked about this before but like yeah you're

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going to be so hungry by the time that meal comes and then it's like

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a way more way bigger meal way more options than you normally have

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right there's all this food that you you know really want so it's very easy to

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like go crazy kind of like you know over really overeat

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um if you skip meals earlier in the day then you end up being super hungry I honestly recommend having some like

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small little snack or something like that going into these big meals

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no because again it's gonna help with that hunger yeah yeah yeah I like that I think that's

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important and I think that's like it's a little tricky you know because we

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can manage it and we can mitigate like you or we can manage sorry our intake

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throughout the day but then again we also don't want to overdo it so this is where you just want to pay attention and like just not take this out of context

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not skip a whole meal not go about your day without eating you know

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which is also why I was kind of hesitant to put this on here but I will still

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mention it because I do think it can be a tactic to use it's something that personally I like to use

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it's going to be different for everyone not everyone can do it okay we literally just talked about fasting

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two episodes ago I believe um mentioning that it maybe is not the best

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idea for a lot of people that it can lead to binge eating or at least increase the risk but I do like some

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fasting here and there this is not a full day or half a day whatever

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I just have my breakfast a little bit later yeah so me I would never do that right

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so this is two this is this is two different people so me and you two different

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people you could do it it would work for you for me it wouldn't work I love

29:11

breakfast it's really important for me to eat breakfast in the morning like I'm really hungry in the morning and so if I

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skipped that it would for it would most likely backfire for me

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yeah so you gotta like ask yourself am I really hungry in the morning do I love

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eating breakfast yeah this isn't going to work for me

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probably yeah yeah and this is where nutrition needs to be

29:41

personalized to you right and there is no right answer you know which uh which actually you know I wanna

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this is unrelated but I want to bring this up because we got a comment on YouTube which I think is uh was very

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interesting which which I do want to talk about um so it was on a clip from the the low

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carb episode where we did talk about hey like there is a bigger risk no it doesn't mean that it's gonna happen but

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there is a bigger risk of binge eating we do see that a lot with our clients as

30:13

well and we got a comment from someone who said you know it's kind of funny because carnivore has been the

30:20

only thing ever that has worked for me I'm like okay cool fair enough and then

30:27

I asked a couple questions and I don't believe I got a full response to that but I told him like that's cool like I

30:33

love that you actually found something that right now actually helps you lose some weight right in the long term

30:39

I very much doubt that someone could actually be very healthy and keep that up but hey this is where some strategies

30:46

might work for some people and they might not feel restricted at all you know so it's tough but again like with the

30:54

fasting word I do want to kind of try it carefully because I know that it works for me

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now some people who do it and they like it as well hey it doesn't have to be the morning it could simply mean hey okay

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after 9 p.m I'm good for the day that's also one way to do it you know

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um but please don't go about your day like without eating and I know that's a very long first

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point but but like we just want to manage when we eat how much we eat

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and just keep it moderate I guess throughout the day you know

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next point would be drinking mostly water I guess minimizing like regular sodas that would be a big

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one like if you're big on soda just get diet soda that saves you calories and then I'd like to ask you actually so

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with alcohol and for me like I don't drink I haven't for 10 years so for me it's like just

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like normal yeah but like I do like to set a limit with my clients and say hey

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let's maybe aim for do three drinks per evening or maybe a couple evenings per week

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math two to three for me that sounds like oh that's probably doable but I'm very biased so I was gonna ask

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you say I would tell you Christine like hey let's aim for two to three drinks per evening Max or whatever

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would you feel like that's kind of a norm like a doable amount or would you

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be like yo that's way too low if I really want to oh it depends uh and

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this is something that I go over with clients

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um who do enjoy drinking sometimes I go by each

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event or night so I have a I have a client who you know he enjoys drinks you

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know throughout the day or throughout the week but each time he's about to drink

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he basically decides what is reasonable for that

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moment okay so like two drinks is reasonable for you know this night going

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out for dinner okay at this wedding you know six drinks is reasonable and so he

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basically does that every time right and that has helped him so much

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so much because he was going through like periods of like drinking a lot and

33:28

then but it was making him feel really guilty and then he would continue to do it right you know that like cycle where

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now he takes it event by event or whatever it is dinner by dinner and he

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does it that way and it has helped him immensely so I think it just depends on

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what the uh situation is so like you could say okay

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this night you know this this Christmas dinner I'm probably gonna have more so

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let's say okay maybe like five or six and then on the other one what's more

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reasonable you know is it like can I have like two this time right and really you know going about it

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that way can help too I think I love that I think that's great I think

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but that's also being very aware of

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like just being very aware around the whole like drinking thing and knowing hey I do need to manage it I'm going to

34:29

be brutally honest with myself because realistically this sounds really great

34:37

and it is honestly but other people who might not be able to manage it that

34:43

much might actually go from one evening of five six whatever drinks to two

34:50

to three to the rest of the week you know what I mean so yeah it's really hard and this it sounds like someone and

34:57

of course I don't know this person but it sounds like someone who's very much able to just say hey you know what I

35:03

have to like be brutally honest with myself I can manage this and but I have to be smart about this yeah because

35:08

realistically alcohol seven calories per gram if I have it too much we will gain weight you

35:15

know and then of course next one staying active I think this goes without saying

35:20

just keep your steps up right get a workout in put the extra calories to good use

35:27

and uh Christina Right Touch on this earlier but like just set a set amount of workouts for

35:33

the for the week or for the holidays or just you could even say like hey I'm

35:38

gonna do something active every day yeah like it doesn't necessarily it doesn't necessarily half like again being

35:47

realistic being okay with dialing the expectation down you know doesn't have

35:53

to be a workout let it be a walk you know something like

35:58

that yeah which which could be a cool family activity hey go outside and throw like

36:05

snowballs at each other

36:11

that's like next level meat you know yeah no like now I'm serious though like go sledding

36:18

like do something like go ice skating I don't know like do stuff that you would never usually do like just change it up

36:23

like and be that person like yo let's let's go outside you know because I think I think this is one

36:29

thing too where very much like very often the people who

36:34

are listening to this podcast and you and me and our clients we are into

36:39

fitness like we are currently on our fitness journey we're very

36:45

much aware of nutrition or habits Etc not everyone in our environment is like

36:52

that so not everyone will actually understand that and that's okay but that also means that you don't have

36:58

to feel bad for being that person that says hey let's go outside hey

37:04

you know I'm gonna go for a walk you want to join right all right you know what now I'm good I'll just have glass of water

37:10

like it's fine but try to involve the people I guess I'm trying to say like it's just fun to

37:16

kind of do that together you know and that short walk after a meal could even be a great thing to do for digestion you

37:23

know so activity altogether I think is going to be a good one um like I said earlier too like we can

37:30

compensate a little here and there I don't even want to talk about tracking here uh honestly like with my clients

37:37

I tell them like hey if you really really really really want to feel free

37:42

to track but like I'm not even going to look at your targets I'm not even you know like

37:48

yeah I know yeah I really leave it up to them if they want a track they can track but I tell them they don't need to but

37:55

there's yeah which we focus on yeah just get the habits you know like the the

38:02

principles basically but then I think uh last couple points

38:07

here will be eating your protein and veggies first I think that is a really nice one just starting there getting

38:13

satiated you know eating slowly and mindfully kind of ties into that like chewing your food like actually enjoying

38:20

the food you know just not like shoveling it in and I'm very guilty of this on a busy day so I gotta pay attention to this too but like

38:27

uh just being mindful of the meal and enjoying it and having it with your close ones you know and with the protein

38:34

of veggies like you'll have the most filling stuff first and then you can just eat until you're full and that stuff the biggest guy yep

38:42

you have anything else to add there like that you wanted to get into like other tactics

38:49

um I think like coming back to

38:55

uh potential barriers so when I put my

39:01

question up about what people struggle with the most during the holidays

39:07

like 95 percent of them were overeating right and I mean it's normal please know

39:14

it's normal to have more food over the holidays it is it is normal to do that we have

39:22

food we don't normally eat or we don't normally have around us we want to enjoy

39:27

it you know we're with people we don't see all the time it's normal to have

39:33

more food around the holidays um because I think people

39:38

you know feel shameful if they're eating things they don't normally eat and then again that spirals

39:44

into going you know way further right so

39:50

um I think preparing for that and

39:57

if it does happen you know one day or one night

40:02

what can we do to re-center ourselves

40:07

so that we don't let it continue day by day by day by day because right like

40:13

that was another thing like they overeat and then they just let it like continue and continue what is something that you could do to

40:21

stop you know yourself in that in those tracks and re-center yourself you know

40:27

is it getting movement in at the beginning of the day to start your day in like a healthy mindset

40:34

um is it going for a walk is it you know writing about it and like reflecting on

40:39

it and whatever you know you think can help you re-center yourself

40:45

plan for that so you are doing that thing throughout

40:52

the holidays yeah that really ties back into like

40:58

using this time to already build some habits but keep the habits up as well

41:03

that you have been in building you know and again not being perfect just staying

41:11

consistent with those little things you know because it is a different time and um

41:18

we can also just not be too hard on ourselves as much as

41:23

that's not that's that's very much easier said than done you know but I do think

41:29

that's why we need to set those expectations and going back to what you you mentioned the if then planning and

41:36

being ready but also having your expectations like set to where hey I know it's not going to be perfect

41:43

and that's okay and no one might eat more than usual and that's okay you know

41:49

it's not the time to be perfect it's also not the time to say like ah you know I'm just not going to care at

41:55

all and you know just do whatever because that will lead to weight gain usually

42:01

[Music] and I think I know we've talked about this

42:09

this won't get a coach during this time because it's like a hard time for them but this

42:15

is exactly when they need it you know we've said it again we said it before I say it again

42:22

you're struggling if you're struggling the most during the holidays why neglect

42:27

trying to work on that you know with a coach who can help you through it and then now

42:33

the holidays to come you know how to navigate them better and you feel better and it's not this like

42:40

daunting thing for any for you anymore that you stress about

42:46

right so I think if you're on the fence about hiring a coach and it doesn't even

42:52

have to be me or Johan you know someone who that who you trust do it do it now they will if they're a

43:01

good coach they will help you navigate this holiday season which will lead to

43:07

way less stress for you and again we'll help you in the future for holidays to

43:13

come because everyone's situation is going to

43:19

be different yeah all right so we can tell you to do this and this and this but like

43:24

everyone's Situation's so different you know what we say might not align

43:29

like okay drink your water blah blah there could be other things happening right so it's hard for us to

43:37

say exactly what to do like each client of mine is just so different

43:42

and their their plans look it's so different for this holiday like and it's

43:47

just yeah it's hard to it's hard to you know articulate that here

43:54

because we don't know your situation yeah but I do think we touched on a lot of

44:00

good stuff oh for sure yeah I definitely think this stuff can help but

44:05

like truly like the big help is having someone in your corner

44:12

how can you navigate that yeah 100 that's possible

44:18

yeah because we're all human this is literally like last week my

44:23

coach or last Monday according Toby you know you got to slow it down you

44:28

know I've been going hard on like the work stuff and you know which has been great and I love it but I'm kind of feeling a little burnt

44:36

out like getting there I should say um it's already better now but like that's why I have a coach right he can

44:43

actually keep me in check yes you could actually tell me like yo this is probably what's best for you now you

44:49

know I know that going hard is great and that's for work yeah it's that objective

44:55

Outlook right that we have we have a hard time seeing ourselves

45:00

yeah that's what we have coaches that's why our coaches have coaches and they probably have coaches too yeah yeah

45:07

so again to recap like when you have like if you have been

45:13

thinking about it like get a coach don't wait until after Christmas because guess what happens you'll get results and the

45:19

next Christmas you're gonna be just as worried and we'll still not know how to go about your nutrition

45:25

during the holidays and they're going to come up every year multiple times so

45:32

love this episode I really want to touch back on uh sort

45:39

of reflecting back on your past holidays

45:44

and really being like honest with yourself about what didn't work uh what you weren't happy

45:52

with and how we can take you know small action what we can plan for for those

45:59

potential obstacles to happen again how can we navigate that better this this

46:05

holiday season thank you and that's a part of coaching that

46:10

people don't expect yeah like we're not just micro coaches no that's that's the thing that's that's

46:17

what people think like it's like I'm gonna go on this plan oh Christmas is not the convenient time to do it you

46:23

know whatever Thanksgiving oh it's not gonna be worth the money because I'm gonna be away I'm gonna have this meal

46:30

whatever I guess what like that's all like that's exactly where we need your you know your

46:35

collaboration basically you know right that's where we need to work together the other days during the week that's

46:42

the easy [ __ ] you know doing this during your work week it's that's the easy stuff yeah

46:49

it's the roadblocks that we have to run into together and learn from

46:54

and even the stuff that you mentioned like last year's Christmas like last year's Thanksgiving think about that

47:02

think what you could do better or differently I should say and see if that works and if not then

47:09

you know what doesn't work and that's cool right foreign

47:14

all good cool I think this has been a long one so

47:19

cool thank you for listening guys next week we are gonna have our first

47:26

ever guest on Aaron Striker so I'm very much looking forward to releasing that one uh to quickly recap we talked about

47:32

sending the right expectations building the right habits keeping them up or at

47:37

least some of them throughout the holidays kind of like how you can stay on track um setting your non-negotiables but also

47:44

just really learning from previous holidays and it's a rose in the background yeah

47:49

right yes I want to get back on track we didn't

47:55

really touch on but I'll say that in one sentence you just go back to the usual right

48:01

the next day whenever you feel like you've fallen off just go back same

48:07

nutrition no extra like restriction or burning off bigger meals like you just go back to the usual [ __ ] you know

48:21

why you think that didn't go as 100 so important because that's what's

48:28

going to create the awareness right and we can't do anything unless we have awareness

48:35

shout out to Casey Joe who taught us this stuff she's the bomb because it's it's been so cool to learn about that

48:41

right and yeah honestly reflect create that awareness yeah so you're

48:48

gonna need it talk to you next week thanks guys see you

48:57

thank you for listening if you want to help us grow the show please make sure to leave the five star rating or share

49:02

this episode on your Instagram stories now if at any point you feel like you need more help you can always reach out to Christine or myself directly create

49:09

any of the links in our show notes because we're here to help thanks again and I'll talk to you in the next episode

49:14

[Music]