NUTRITION
The Week Before Christmas. What Actually Matters (And What Doesn’t)

Let’s get one thing straight:
A single holiday meal does not determine your progress. What determines it is the pattern of behavior over weeks and months…not one afternoon at the table.

Research is clear that while occasional overeating can temporarily increase body weight due to water retention and glycogen storage, it doesn’t significantly affect body fat unless it’s repeated or followed by disorganized eating patterns (Hall et al., 2016, American Journal of Clinical Nutrition). One big meal won’t undo your progress, but loss of structure over multiple days can.

Instead of stressing about one plate, let’s focus on the habits that help your body stay regulated when life feels chaotic:

1. Anchor Your Day With Protein

Eating protein early helps stabilize blood sugar, regulate appetite hormones like ghrelin and leptin, and keeps cravings in check (Leidy et al., 2015, Journal of Nutrition).

Actionable Tip:
Aim for 30g or more protein at breakfast:

• Greek yogurt + berries + nuts (30–35g)

• Eggs + turkey sausage (30–40g)

• Protein oatmeal (blend in cottage cheese or egg whites) (30–35g)

This primes your appetite regulation and reduces snacking pressure later in the day.

2. Balance Meals With Fiber & Color

Fiber slows digestion, promotes satiety, and supports gut health, all crucial when meals are richer or more frequent this week (Slavin, 2013, Nutrition Journal).

Actionable Tip:
At lunch and dinner, build plates like this:

• ½ non-starchy veggies (greens, squash, Brussels sprouts)

• ¼ lean protein

• ¼ whole grains or starchy veg
  This supports blood sugar balance and keeps you feeling full.

  3. Hydrate First

Often thirst disguises itself as hunger. Proper hydration improves energy, digestion, and focus, especially when routines are out of whack (Popkin et al., 2010, Journal of the American College of Nutrition).

Actionable Tip:
Before you snack, drink 8–12 oz of water.
Add a pinch of salt or electrolytes if you’ve had more sweets or alcohol than usual.

4. Think Intentional Treating, Not Restriction

The brain responds very differently when you choose a treat vs. sneak it when you’re starving or stressed. Mindful eating activates satisfaction, not stress responses.

Actionable Tip:
Choose your favorite 2–3 treats this week. Serve them on a plate. Eat them slowly. Done. You won’t feel deprived and you’ll have fewer mindless bites.

FITNESS
The “Do the Minimum” Workout Plan That Still Works This Week

You don’t need to disappear for an hour in the gym to maintain strength through a busy holiday week. Research shows even short, frequent strength sessions can preserve muscle and boost metabolism when life feels chaotic (Gentil et al., 2017, Sports Medicine).

This week your goal is consistency over volume. Here’s a practical plan you can do at home, with minimal equipment, in 15–20 minutes.

Simple Full-Body Workouts (2 Days This Week)

Day A

• 3 rounds:

  • 10 squats

  • 10 pushups

  • 1 minute burpees

  • 30-second plank

Day B

• 3 rounds:

  • 12 glute bridges

  • 10 rows per arm

  • 20 walking lunges (10 each leg)

  • 2 min run

Daily Movement Snacks

Move your body even if you skip a structured workout. Research shows that light, intentional movement improves blood sugar and mood (DiPietro et al., 2013, Medicine & Science in Sports & Exercise).

Actionable Tip:
After each holiday meal, take 10–15 minutes to walk. This improves digestion and stabilizes blood glucose.

MINDSET
Be Conscious Of The Life You’re Creating

Everything in your life is a result of your thoughts, focus, and efforts.

The career you have...
The house you live in...
The cars, vacations, etc...
Everything.

This is why I am a true believer in the Law of Attraction.
The energy you put out in the universe through your focus and efforts is exactly what you will get in return.

So if you truly want to achieve your biggest goals and dreams...

First ... You must have a crystal clear vision of what it is you want to accomplish and what your life will look like.
Want to lose 20lbs? Then you must sit and write exactly what a person who is able to lose 20lbs does day in and day out.
Want to land your dream job? Write out everything that the person in that position does, has, how they act, etc.

Second ... You must pour all of your focus, energy, attention, and effort into pursuing those dreams.

Anything less than that...
...and you will be sending mixed signals to the universe about what it is you actually want.

Don't leave your life up to chance.
Be conscious of the life you are creating through your focus and efforts.

You only get one life.
Make it the one you want.

Make yourself Better Today.