Healthy Holidays: Tips to Simplify, Thrive, and Feel Good This Season

NUTRITION
Counting Macros? How To Fit Alcohol Into Your Holiday Season.

If you’ve ever tracked macros, counted calories, or tried any kind of diet, you’re probably familiar with the big three macronutrients: carbohydrates, proteins, and fats. But did you know alcohol is also a macronutrient? Yep, those festive cocktails come with their own calorie count that’s worth understanding, especially during the holiday season when drinks often flow a little more freely.

If you want to enjoy a drink or two without throwing off your progress, here’s how to make alcohol work within your plan.

A Quick Macro Refresher

Here’s a breakdown of calories in each macronutrient:

• Carbs: 4 calories per gram

• Protein: 4 calories per gram

• Fats: 9 calories per gram

• Alcohol: 7 calories per gram

Unlike carbs, fats, and proteins, we don’t typically assign "alcohol macros" in a meal plan. Instead, we track alcohol by borrowing from either carbs or fats—or a mix of the two.

Because carbs are usually the highest allotment in most macro plans, many people prefer to track alcohol as carbs for the extra flexibility. But it’s entirely up to you! If you’ve got fats left over, track it there. Or split it between both. The key is being mindful and accountable while still enjoying your life.

How to Track Alcohol in Your Macros

Tracking Alcohol as Carbs

Divide the total calories in your drink by 4. The result is the number of carb grams you’ll log.

Example: A 5oz glass of red wine has 125 calories:
125 ÷ 4 = 31 carbs

Tracking Alcohol as Fats

Divide the total calories in your drink by 9. The result is the number of fat grams you’ll log.

Example: A 5oz glass of red wine has 125 calories:
125 ÷ 9 = 14 fats

A Word About Mixers

Mixers and chasers can add unexpected calories, so stick to low- or zero-calorie options.

• Swap Coke for Diet Coke in your Jack & Coke.

• Mix vodka with seltzer water, diet soda, or Crystal Light instead of sugary juices.

‍BUT, SHOULD I DRINK?

‍Let’s be honest: Alcohol isn’t winning any “healthiest choice” awards. While occasional drinking can fit into your macros, it’s essential to weigh the trade-offs.

Even when tracked properly, alcohol can impact your training and recovery:

• Suppresses fat burning

• Decreases glycogen replenishment

• Reduces protein synthesis

• Raises estrogen in women and lowers testosterone after cardio

• Suppresses thyroid function and human growth hormone

• Depletes vitamins and hinders muscle recovery

So, can you drink and still perform optimally? If your drinking is affecting your workouts, recovery, or overall health, it may be time to rethink how often (or how much) you indulge.

You don’t need to completely cut alcohol from your life to stay on track. By tracking it thoughtfully and sticking to lower-calorie options like vodka or tequila with light mixers, you can enjoy the season’s festivities without guilt. But don’t forget the bigger picture—your health, performance, and recovery matter more than any single drink.

Cheers to finding balance this holiday season!

FITNESS
Why A 3 day Workout Program Could Change Your Life

If you’re juggling kids, work, and everything in between, squeezing in time for the gym can feel overwhelming. A 3-day workout split is a game-changer—helping you build strength, burn calories, and feel amazing, without the commitment of daily workouts. Here’s what you need to know!

Why a 3-Day Split?

• Flexibility: Fitting in just three workouts a week is manageable, even with a packed schedule.

• Rest Days Matter: Working out every other day lets your body recover properly, which can lead to better results.

• Consistency: When workouts feel doable, it’s easier to stick with them. You’re less likely to burn out or feel guilty about skipping.

  How It Works

Pick the days that fit your life! Popular options:

• Monday/Wednesday/Friday

• Tuesday/Thursday/Saturday

Each workout day alternates with a rest day, giving your muscles the recovery time they need.

Workout Examples

Here are a few ways you can organize your 3-day split:

1. Full Body: Work your entire body each session. Great for beginners or anyone short on time.

   • Day 1: Squats, push-ups, rows

   • Day 2: Rest

   • Day 3: Deadlifts, lunges, shoulder presses

2. Push-Pull-Legs:

   • Day 1: Push (chest, shoulders, triceps)

   • Day 2: Rest

   • Day 3: Pull (back, biceps)

   • Day 4: Legs & core

3. Upper/Lower Split:

   • Day 1: Upper body (arms, chest, back)

   • Day 2: Rest

   • Day 3: Lower body (legs, glutes, core)

     Benefits

• Maximizes Efficiency: Get the same results as longer routines with less time in the gym.

• Builds Strength & Muscle: Recovery days mean you can train harder on workout days.

• Fits Your Lifestyle: Ideal for moms who need structure but also flexibility.

  Quick Tips for Success

• Start with compound movements like squats or rows—these target multiple muscles at once.

• Track your progress weekly to ensure you’re challenging yourself.

• Stay consistent. Your body will thank you, and so will your schedule.

A 3-day split is perfect for moms who want to stay strong, healthy, and balanced—without sacrificing precious time with family or work commitments. Give it a try!

HEALTH/WELLNESS
Ways You’re Sabotaging Your Health This Holiday Season

The holiday season is here, bringing sugar cookies, pumpkin pie, chocolate, and party spreads galore. While it’s tempting to overindulge, you can enjoy the holidays without sacrificing your health—or depriving yourself entirely. Here are five ways to avoid sabotaging your goals:

1. Don’t Let One “Bad” Choice Snowball

One indulgent meal won’t ruin your progress, but an entire season of poor choices will. Avoid the "holiday slide" by focusing on healthy habits now, not waiting until January. Make choices that leave you feeling proud as you finish the year strong.

2. Stop Skipping Meals to “Save Calories”

Skipping meals to save room for treats often backfires. Regular meals stabilize blood sugar, control hunger, and reduce the urge to overeat later. Before parties, eat fiber-rich veggies to keep your hunger and blood sugar in check.

3. Remember: Food Transforms Health

The food you eat affects more than your weight—it impacts your energy, mood, and risk of chronic diseases. Prioritize whole, nutrient-dense foods, even during the holidays. Treat indulgences as the exception, not the norm.

4. Don’t Give Up on Yourself

Progress takes time. If you slip up, don’t spiral into guilt—learn and move forward. Avoid focusing solely on weight; improvements like lower inflammation, better energy, and improved digestion are powerful measures of success.

5. Prioritize Sleep

Poor sleep drives cravings for unhealthy foods and disrupts blood sugar balance. Aim for consistent, quality sleep to support better choices and maintain energy throughout the season.

Final Thoughts:
Enjoy your favorite holiday treats, but stay mindful of your long-term health goals. By making intentional choices and staying consistent, you can start 2025 feeling better than ever.

MINDSET
There Are Only So Many Tomorrows

Our time on Earth is precious and fleeting.

That big goal? The life change you’ve been dreaming about? The risk you’ve been afraid to take? It’s time to stop waiting. Take action today.

Too often, we let fear, doubt, or busyness convince us to push things off—telling ourselves, “I’ll do it tomorrow.” But here’s the hard truth: most people spend their entire lives waiting for the perfect moment, only to realize too late that tomorrow isn’t infinite.

Success in any area of life requires time, consistency, and effort. You can’t win the game in the last three seconds of the fourth quarter if you haven’t been playing all along. Likewise, you can’t create the life you want if you keep postponing the work it takes to build it.

You don’t have to tackle everything all at once, but you do have to start. That small step you take today will move you closer to the future you’re envisioning.

The time will pass either way. Will you look back with pride knowing you gave it your all—or with regret for the chances you didn’t take?

There are only so many tomorrows. Make today count.

Make yourself Better Today.