It is hard to believe it, but the holidays are upon us! This is an amazing and wonderful time of year, right?  

But as we all know, this time of year can also be the source of angst and stress due to financial strain, overbooked schedules, opinionated family members, and of course… stressing about how NOT to gain that 10 lbs that magically shows up every year between Halloween and January 1. 

For some - this time of year is just another couple of months where practicing the word ‘no’ comes in handy. They thrive on continuing to make progress in their health and fitness and have been working to work the holidays IN with their goals. Others tend to view this time of year as a ‘maintenance’ phase, where they simply want to just maintain where they are at until after it all blows over. 

Both approaches are great! But both can require some mindset work, goal setting, and intention to be successful. So, I’m sharing some tips to help you navigate this holiday season with ease!

Tip #1: Plan Ahead

INTENTION: Holiday season or not, I urge my clients to have a plan for how they are going to attack the week. But, as the holidays approach, this is even more imperative for success. 

ACTION: Review your schedule for the week and what you will have time to do (or won’t). Plan your meals for the week and grocery haul with your schedule and bandwidth in mind! Consider what sounds good, but also what makes sense for your schedule and how much time you have. When in doubt, keep things really simple! 

Tip #2: Maintain Your Daily Routine

INTENTION: Just because it’s the holidays, doesn’t mean you should forego your healthy habits and daily routine. 

ACTION: I encourage you to continue meal prepping, prepare your own meals, keep nutrient dense/ convenient snacks on hand to fight off hunger or cravings when you get caught in a bind. 

Tip #3: Prepare For Party Time

INTENTION:  Don’t EVER show up to a party/ gathering hungry. Hoarding calories, fasting earlier in the day, or rushing out the door on an empty stomach will not serve you well at the buffet table.  

ACTION: (1.) Eat a well balanced meal right before you go and take something in your purse, like a small bar, or a handful of almonds/ nuts to pop in your mouth if you are gone longer than you planned. 

(2.)Attack the entrees and appetizers mindfully. Take inventory of what is available and prioritize your plate with the things you want to enjoy the most! 

(3.)This is the best approach to truly survey what is offered and take what it is you genuinely want to eat vs. a little bit of everything. Research has shown that when faced with a wide variety of foods, people tend to eat more—regardless of true hunger level. 

(4.)Finally, once you’re feeling satisfied and enjoyed the meal… stay away from the buffet table. Remember, the food isnt going anywhere. You can always go back for more if you decide you are still truly hungry. 

Tip #4: Account for Alcohol 

INTENTION: There’s no need to cut out alcohol or avoid it in order to maintain or keep making progress. The truth about alcohol, however, is that it is calorie-dense and nutrient-poor. It also puts a major stall on your metabolic system, digestive system, will make your cravings go through the roof, and typically leaves you feeling dehydrated and bloated post party. Long story short- those calories can add up quickly if you aren’t careful. Alcohol also breaks down your inhibitions and can impair your judgment, making you less likely to resist (and often eat more of) the foods you might otherwise pass up (hello munchies, or drunchies). My biggest motivator for avoiding alcohol? It REALLY messes with my sleep.  

ACTION: (1.)Set an expectation ahead of time for how many drinks you plan to enjoy that evening by considering your goals AND knowing your limits. 

(2).Be wise about your drink of choice. Opt for bitters and seltzer water and avoid sugar-packed mixers. 

(3.)Prioritize the events that are most important to you to keep drinking to a minimum during the week.

Tip #5: Prioritize protein and plants 

INTENTION: Colorful foods, and produce (aka fruits and veggies) – whether fresh, frozen, dried, or canned – are rich sources of vitamins, minerals, and other nutrients that help support optimal health. They also help keep you feeling satiated, energized, curb cravings, and is the BEST way to ensure you will look and feel your best this holiday season (and all of 2023). 

 ACTION: Fill your plate with 50% bright colors, 25% protein ( or a portion the size of your palm), and 25% carbohydrates. This is a great rule of thumb for meals out, or anytime you have to attend a gathering/ function and are not in control of what's being served.

Tip #6: Mindfulness matters 

INTENTION: Listening to your body is important. Being mindful about your true hunger levels, what and when you eat is also important. Why? Ignoring these signs from your body is the fastest way to end up tired, hangry, and in the perfect position to make all kinds of poor decisions around food. 

ACTION: (1).Tune  in with your true hunger: Is your stomach growling? Are you low on energy? Do you feel shaky, have problems focusing, or are you irritable (i.e., hangry)? These are all classic hunger cue signals. Experience any of these and it’s most likely time for a snack or meal!

(2.)Eat until a 7 on the fullness scale, but never let yourself drop below a 3. This can lead to panicky eating 

(3.)Remember, there’s no guilt in food. You didn’t steal the food, you aren’t committing a crime to eat the food– be empowered, be mindful and most importantly, enjoy it. 

Tip #7: Keep Moving

 INTENTION: This is a busy time, and it’s not uncommon for workouts/ movement to be pushed to the side. That’s also a big reason why people feel they “back track” during the holiday season. The best approach is to plan this time in and really commit to it 

ACTION: Schedule workouts and movement, make sure you’re doing something you enjoy, but keep to your regular routine around workouts/ activity! You will feel better, enjoy the festivities more so, and be in a much better place once the holidays are behind us. 

Tip #8: Remember The Reason For The Season

INTENTION: Whatever you celebrate this holiday season, remember the reason for the season. This is a time to celebrate family time, milestones from the last year, and cheers to new beginnings come Jan 1.

XO,

Carson

When it comes to starting a new health/fitness plan,

getting started is the easy part. It’s sticking to it for the long haul that tends to be the challenge. Whether it’s a vacation, night out with friends, or you just can’t resist your favorite take out for one more day, we tend to adopt an ALL OR NOTHING mentality. “Well, if I messed up last night, I might as well quit all together!” Sound familiar? But what if you could do all those things I just mentioned and STILL make progress and achieve your goals (it’s possible, I promise). Well, I have created a list of tips that I use for my clients, but I am sharing them with YOU. This is the real deal, and these tips will help you stay the course so you can (finally) get the results you’ve been dying for. 

1. Have realistic expectations: of yourself, of the changes you plan to make, of the outcome and of the challenges that doing an overhaul on your habits might create in your life. If you plan to lose 20 lbs in one month, or completely eliminate carbs from your diet you are likely going to find yourself sick, tired, and frustrated rather than basking in sweet success. 

2. Choose an approach that works for YOU: Just because your cousin is trying keto and your neighbor swears by intermittent fasting doesn’t mean either one of those nutrition approaches is going to lead you to ultimate success. The best “diet” is the one you can stick to and easily sustain with the demands of your current lifestyle and personal needs. Eating well looks different for everyone and there are a million ways to fold “health” into your life. Not sure which route is going to be best? Reach out to me or the nutrition coach of your choice to discuss the best nutrition strategy for you. 

3. As tempting as it might be, DON’T do a complete makeover on your entire life: take it one step at a time (aka don’t rush the process by changing too much too soon). Getting results comes down to changing / improving your habits (and sustaining those changes). Changing the way you do things takes time and you will be more successful if those changes feel easy and manageable vs. nearly impossible to maintain. Make sure to start SMALL.  Example: Make a goal to drink an additional 10-20 oz of water every day for two weeks. Once you have that habit down and can do it in your sleep, you can add on more!

4. Slow and steady is actually what yields FAST results: it’s easy to feel like you have to take an “all or nothing” approach to your health and fitness goals in order to get some serious progress. More often than not, taking what might feel like the slower route will actually get you much better results. Adjust your mindset away from the things you’ve done in the past or the ways you’ve tried to previously do things. They didn’t work! Instead, take the approach that small changes and improvements each day ARE EVERYTHING, especially the key to your long term success. 

5. Create an environment you can thrive in: if your kitchen is filled with cheese-puffs and donut holes, chances are you might struggle to opt for the colorful fruit you just added to your fridge. Set yourself up for success by purging any food that is expired, no longer in alignment with your goals or that you feel won’t serve your next chapter! Make sure you have things on hand like food storage containers, spices and herbs to make meals you truly enjoy, and the snacks on hand that will allow you to be successful and stay on track even on the busiest days. 

6. Keep things interesting: Don’t fall into the trap of eating the same things all the time just because you think they are “healthy!” It is important to eat foods you enjoy and truly be satisfied by your meals. Keep your grocery haul exciting by challenging yourself to buy a new fruit or veggie each week, different types of protein, or even try a new recipe. Always reaching for the same loaf of bread because it’s easy and what you always have on hand? Try a wrap, pita or bagel instead! 

7. Use your support system: Even if you live alone, getting friends and family onboard with your goals is imperative for your long-term success. If you take your goals and health seriously, so will they. Verbalize what you are doing, why it’s important to you and include them in your process! They can help keep you on track and make it easier for you to stay the course during meals out, family functions, or social gatherings simply because you spoke up and made your goals known. 

8. Have a strong WHY: not everyday is going to be a walk in the park. You will have days you want to throw in the towel, feel tired or even defeated. That’s normal and makes you HUMAN, not a failure! When that happens it is important to think about why you started, what made you change your habits in the first place and where you want to go in the future. What does success look like to you? What motivates you to keep going? You will need a clear picture of your why on both the good days and the bad. Visualizing it each day in the morning is helpful for starting your day off right and keeping your goals front and center! 

9. Get comfortable being uncomfortable: change and growth are hard. There’s no easy way around it. If you want results, you’re going to have to know that it won’t always be a walk in the park. If you expect some discomfort and challenges along the way, you will be far more successful at overcoming them rather than letting them derail you. Plan to succeed and you WILL!

Behavior change is actually IDENTITY CHANGE. We need to shift the beliefs behind our behavior to create lasting results. Every action you take is a vote for the type of person you want to become.  Ask yourself:

• Which beliefs HELP your identity? 

• Which beliefs HURT your identity?

• What actions do you take to vote for the person you want to become? 

• Which actions or habits vote AGAINST the person you want to become? 

INTENTIONAL IMPLEMENTATION: Identifying a specific (intentional) action you can take that brings you 1 step closer to the person you wish to become / your desired outcome/ identity

What is a 2 minute habit you can implement with intention in your daily routine this week? 

Examples: 

If you want to….run a marathon —- put on running shoes 

If you want to…..workout 4 x / week— go to the gym (no time requirement, just literally go and be there and sit in the lobby if you must) 

If you want to…..be a better partner — bring my spouse coffee in the morning 

If you want to…..drink 1 gallon of H20 —- fill my water bottle each night before I go to sleep  

So, what can you do to really start implementing some habits that LAST? Enter my 4 Habit Hacks:

1. THE HABIT MUST BE ESTABLISHED BEFORE IT CAN BE IMPROVED

We all want to be GREAT before we are good; we want to have it all before we put in the work. But that doesn’t work.

So, rather than trying to overturn your entire life, simply take ONE step towards your goal. What is ONE, sustainable thing you can change to get closer to your goal? Establishing the habit and being able to sustain it is the first step. Then, it can grow and evolve into the bigger and better version you wish to achieve. 

2. RIGHT HABIT + RIGHT TIME + RIGHT PLACE = SUCCESS 

You must have ALL THREE components in order for everything to truly fall into place and achieve lasting results. Whenever trying to create / establish a new habit (and sustain it for the long haul), location, timing and where it falls in your routine is everything. One way of doing this is called “HABIT STACKING.” Habit Stacking is when you sandwich a new habit between two existing habits making it FOOLPROOF.

EXAMPLE: New habit = going to the gym.

1. RIGHT HABIT: I want to start going to the gym as my goal is to elevate to my best self.

2. RIGHT TIME- I am at my best in the mornings, so I want to do this before work.

3. RIGHT PLACE- this must be easy, obvious and convenient (a gym near my office or at least en route on my commute).

4. HABIT STACKING: I stack going to the gym between getting dressed/morning coffee routine and my showering routine. This way I go from 1, to 2, to 3, without skipping a beat.

3. REDUCE FRICTION IN YOUR ENVIRONMENT

CREATE an environment that encourages your habit and is conducive to the result you want to achieve! For example, if the gym was WAY out of my way, the likelihood of that becoming a successful habit is extremely small. Additionally, if I tried to exercise in the evenings when I am the most tired, I would likely flake on my plans. These are keys to long-term success.

YOU HAVE A GOAL TO STUDY FOR THAT BIG EXAM?

• ENVIRONMENT W/ FRICTION: studying next to your loudest, most chatty classmate

• ENVIRONMENT W/O FRICTION: studying in a quiet space with minimal distractions on my desk, and my favorite beverage (habit encouragers vs. habit sabotagers)

4. PRIME YOUR ENVIRONMENT

Make it easy to do and gather the supplies you need to make the habit more automatic!

EXAMPLES OF PRIMING YOUR ENVIRONMENT

1. WANT TO EAT HEALTHIER? Chop up fresh fruits and veggies ahead of time for snacks to reduce temptation to grab not so healthy items.

2. WANT TO GO FOR A MORNING RUN? Leave your shoes by the front door…literally in the way of leaving.

3. WANT TO STOP SPENDING SO MUCH? Delete those apps! (Bye bye Amazon, Lululemon, and Target).

I hope these tips help you start creating some lasting habits and get you on the road towards your best self.

XO,

Carson

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Although elastic yoga pants may sound tempting at first, they won’t fix the dark cloud of bloating and discomfort that follows a weekend of overindulging. Don’t panic! My 5 go-to solutions to beat the bloat will ensure any weight gain, bloating, or discomfort is short-lived.

It can take days after overeating to feel like yourself again. Rather than trying to compensate or punish yourself (which typically leads to additional negative eating behaviors or another overeating episode), forgive and forget by using the tools below!

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1. HIT THE RESET BUTTON— Clear your pantry of anything that you might struggle to eat in moderation, and revamp your grocery list. Filling your fridge with healthy and nutrient-dense options that encourage you to look and feel your best is key to proactively approach your week and setting yourself up for success.

2. LIVE & LEARN— Acknowledge what happened, why and make a plan of action to avoid it in the future. Being accountable to yourself in this way encourages self-reflection and can lead to positive strides once you have identified some of your overeating culprits. For example, if you accidentally finished an entire bowl of chips while chatting by the snack station, perhaps serving yourself on a plate and moving to a different area, or practicing a more mindful eating approach in the future is a good start. Creating a strategy moving forward can reduce the frequency of overeating as well as better equipping you for future temptation-filled events. Most importantly, move on!

3. WALK IT OFF— Newsflash: doing hours of cardio in the gym will not “fix it.” Rather than torturing yourself on the Stairmaster or spin bike, opt for a leisurely walk outside. Walking is a great way to improve digestion, release endorphins, reduce stress, and can improve your overall health simply by honoring your body’s need to be active. This is a much better alternative that won’t leave you depleted or ravenous, unlike all that unnecessary cardio

4. DRINK EXTRA FLUIDS— Water will help rid your body of waste, toxins, additional water weight, and is a key component of the metabolic process. Feeling sluggish, puffy, bloated, having intense cravings and struggling with poor digestion are all signs of dehydration. The secret to feeling better is this: the more you drink, the faster your body will flush! Aim to consume 100 ounces of water per day to beat your bloat for good. Cheers!

5. STAY BUSY— Overeating can throw off your appetite and hunger cues BIG TIME. This is often be your mind playing tricks on you due to the influx of processed foods and alcohol. When we consume large amounts of sugar, carbohydrates or salt, the brain will release dopamine and activate your pleasure / reward sensors in your brain. Although this can feel confusing and as though you need MORE food, don’t let it fool you. If temptation is high try drinking hot tea, work on a project, or leave the kitchen all together. Your hunger will level off. This is your body’s way of attempting to sort through what happened. Implementing a rule such as “the kitchen is closed” after your last meal can also prevent you from continuing the binge cycle and eating more than your body truly needs. The body thrives on consistency & habit. The best approach to feeling like yourself is getting right back into a regular routine and creating a sense of normalcy.

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