Do you have a strategy for finding the balance between your Transformation goals and the holidays?
As always, whether you are approaching a vacation, a social event, or a holiday, you have to ask yourself one question, ďWhat do I want to accomplish?Ē
You will always have three answers:
1. I want to continue to make progress.
How to do this: Continue living the principles you have been taught. Follow the 4.4.12, Nutrition Guide, and use your products. Practice one reset meal per week. You will enter the New Year feeling fitter, healthier, and amazing knowing you made it through the hardest time of the year! How often has that happened?
2. I want to maintain my current progress.
How to do this: Continue living the principles you have been taught but with a little more flexibility. What does this mean? It means be in control of most of your meals. Still follow the 4.4.12, use your products, and follow the nutrition guide most the time. If you choose to have a few indulgences enjoy them in proper quantities. Portion control is the key! To be honest, unless you really go to town youíre simply not going to have to worry about doing much, if any, damage to your progress. Remember, we want to adopt a lifestyle approach and that means learning ways to enjoy the fun holiday eating without going off the deep end.
3. I am okay if I potentially gain weight.
How to do this: There is a difference between gaining 2 and 3 pounds opposed to the average Holiday 10lb! Thatís right folks! The average weight gain between Thanksgiving and New Yearís is 10lb. Gaining a couple pounds is not so bad compared to gaining a whole 10. Only gaining a few pounds might be a considered success for some of you out there. To only gain a few, you will have more indulgences in a day and over the course of many days. If you do choose to not stick to the 4.4.12 and snack here and there, be aware there will be negative impacts on blood sugar, insulin, and your ability to burn body fat. My one piece of advice here is to always use your products, especially Balance. That is the number one rule that will be beneficial in helping you control your blood sugar levels etc. If you end up gaining a few more pounds than you planned (say 5-10)… well you probably had the attitude of ďA little bit here and there wonít hurt.Ē Or even worse, ďItís the Holidays! I will get back on the wagon in the new year.Ē Sound familiar? Donít get to that point! Everyone needs boundaries.
So what is your strategy for finding balance between your Transformation goals and the holidays? The key to long term success is adopting a lifestyle mindset. Eating for a way of life and doing so means being able to incorporate holiday eating into YOUR plan. Yes, the holidays present a unique set of challenges because there are a lot of treats, presents, and festivities that involve food. Food is tradition and it isnít going anywhere. The key to your success is all in your mindset. I am sure most of us have experienced how it feels when you eat a little more than you should or if you eat too often. I have! You not only feel guilty for allowing this to happen but you might even feel fear that these choices will undo all the hard work youíve put into your Transformation. I think we can all relate with that. Like I stated earlier, unless you really go to town and are not mindful all, progress wonít be lost.
Stick to your nutrition guide and eat a meal that is dense in Protein, vegetables, healthy carbs and fats. Every meal does not have to be washed down with toffee and pie. If you know you have a big dinner party coming up donít get stuck thinking that just because you will have an off plan meal later that it doesnít matter what you do for your first two meals. In fact that could be all the difference in your success!
Some other great advice is to be mindful of your portion sizes. Along those same lines, remember that skipping meals altogether is a bad idea! This is the biggest mistake I see. People restrict all day and donít eat thinking they are ďsaving their appetiteĒ or ďif I eat less now I will make less damage.Ē Well, this mindset will surely set you up to over-eat later. Eat all your normal meals at the right meal times. A good tip I practice is to have an extra shake or some source of protein right before the meal in order to make me less hungry and to ensure Iím getting enough protein. At the end of the day how much of the food you ate will be the biggest determinant of the progress you do or do not make.
You need to be realistic with yourself and your choices. As I always say ďIf you fail to plan you plan to fail.Ē If you go into the holidays without a plan and donít exercise some degree of self-control and donít control your meals, then subsequently you will put on more holiday pounds and you will have no one to blame but yourself. Hard truth!
That being said, I will state that you can still continue on the course and continue to see some nice results over the holidays. It all comes back to going in with a plan and making a commitment to yourself. Go in prepared! Be responsible for yourself and your actions! Give yourself permission to enjoy yourself when you have made a plan. Enjoy the things you choose to indulge in and then move on. When things donít go as planned (and they wonít) keep moving on! Donít throw in the towel and say ďwell I already messed up so I wonít keep goingĒ. NO! Pull yourself back up on the wagon! Learn to be flexible. You will come out of each situation so much more successful when you donít let that negative mindset creep in.
Donít wait till the New Year to get back on plan. Donít wait till Monday. Donít even wait till tomorrow. Just get back to it and you will start the New Year stronger and healthier. I guarantee it!!!
Side Note: My advice on exercise.
Thought you were off the hook? Not even close. Number one rule: Stay active! BUT!?!…. Maybe youíre out of town and donít have access to carry on with your normal routine. No problem. There are a million ways to exercise without equipment. We all have all the at home HIIT routines that can be done with absolutely no equipment. If you donít want to only do check out Pinterest or the internet for full body circuits. This will get your blood pumping and heart working. Other options will be to challenge yourself to get outdoors. Shovel snow, rake leaves, go for a walk/ jog. Get outside with family members! There is never an excuse to do nothing. Being active and overall movement will lead you towards greater success. Just Do It
1. Ask yourself: What is my goal and what do I want to accomplish this holiday season?
2. Make a plan.
3. Be in control of the meals you can be in control of.
4. Be mindful of how much youíre eating.
5. Be active.
6. Enjoy and be happy
7. Order your Holiday Survival Kit! This kit will give you a 30-day supply of the products you need to keep up good habits during the holiday season, as well as a guide on how to use them. Keep this blog post in mind and use the kit for a manageable way to support your health, no matter what your holidays look like!
This article was written by Coach Morgan.