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The holidays are here once again, and for many of us we tend to revert back to "on or off the wagon" mindsets that keep us stuck. Let's dive into some of those patterns and go over things you can do INSTEAD so you can breeze through the holiday season enjoying traditions and delicious food, while still maintaining your health goals!
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What is Fit for Hiking?
Where fitness and outdoors meet. In this space we chat all things hiking, exercise, wellness, adventure, motherhood, and metabolic health from a female perspective! Get ready to learn + be inspired to live your fullest, most adventurous life!
Hi, my name is Brady and I'm a long time fitness professional and midwest girl turned mountain living hiking addict. And combining my knowledge of fitness and passion for hiking, I've helped hundreds of women get lean and strong for the trails. Think of this as your one stop shop for both education and inspiration on all things female wellness, trail talk and adventure. Hiking, female metabolism, motherhood, nutrition, travel and fitness are all topics you'll hear discussed here. If you are outdoorsy and active, looking to level up your health, unlock your potential, and become inspired to live your most vibrant life, you're in the right place. You're listening to the fit for hiking podcast. Hello and welcome back to another episode of the fit for Hiking podcast. We are coming up on the holiday season already, which is so crazy. So if you're kind of listening to this in real time as this episode is being released, we are getting really close to Thanksgiving. And then from there it's just kind of this non-stop holiday mode type of thing. And I know that you know what I'm talking about, where you just kind of feel like you're celebrating the holidays for basically an entire month or more, and that can be a little bit daunting when you are really focusing on certain health and fitness goals and you feel like you've been on a roll, but you know that all of these things are coming up. And inevitably with the holidays, you have a million social obligations, parties, get togethers, things with family, um, people maybe potentially pressuring you one way or another because of kind of how you have behaved in the past at social engagements or just kind of like what they like to do. Um, you know, people want you to kind of fit into the mold of how they eat and drink. And sometimes if you're not going along with that, for whatever reason, it can cause a little bit of tension and awkwardness. So there's just a lot to consider when approaching the holidays. And so I wanted to talk about, um, kind of what happens when we derail our progress over the holidays? What's actually going on that's causing this? Because you can absolutely make it through the holidays and still focus on your health and fitness goals and still enjoy things to like. You can really do both, but you can also kind of derail your progress if you're not careful. So I wanted to talk about a couple different ways that this happens and not to freak people out, not to scare you or do some sort of fear mongering thing, but more to just kind of show you what can we do instead? What are some better mindsets that we can have over the holidays? What are some better actions that we can take to set ourselves up for success, to avoid derailing? And if we know what causes these backward steps or plateaus in our fitness, it's so much easier to avoid them, right? So let's talk about the top ways that we tend to derail our progress over the holidays. So number one is by turning a few days into two months, essentially, of just saying screw it. This is probably the biggest one because if you look at the numbers, okay, so let's say that you're having a maximum of like three Thanksgiving meals that you're attending throughout November and maybe 4 to 5 celebratory Christmas meals or parties. This is a meals out of 183 meals across the months of November and December, if you eat three meals a day. Think about that eight out of 183. Yet we give these so much power. We feel like these few days where we're celebrating events are going to just completely derail us, when in reality, if we just eat like a normal person most of the time and enjoy those 7 to 8 special occasion meals, and don't let that turn into two straight months of saying effort, you're going to be just fine. What derails us is when we just say, well, there's no way I can be healthy during the holidays because I have I have eight of these events. So clearly there's just no point in even trying. And I'll just start over in January. Right? That is what causes us to become derailed is when we take this approach of just saying screw it, instead of really looking at the facts and understanding that if you just enjoy those meals and then go back to your normal eating the rest of the months, you're going to be fine. Because it's really about what we do most of the time versus what we do on those one off meals. So don't let that turn you into this, this feeling so guilty, like, oh my gosh, I've already ruined it. No you haven't. A few meals is not going to completely derail the progress you've been making. Just like a few positive meals are not going to necessarily completely overhaul your body composition, right? It takes the consistent actions. So again, what you're doing most of the time matters more than what you do a few days out of the month. So just dial it in with those other meals, like cook at home. More often than not, prioritize grocery shopping instead of eating out because you're probably going to be having, like, more celebratory, maybe eating out type of meals for the holidays anyway. So between those events, just try to focus on proper portion sizes, mindfulness of building a balanced plate of protein, carbs, veggies, and fats and just don't turn the whole two months into special occasion eating. Okay, that is probably the number one, um, thing that will derail us through the holidays is just going into it with with an improper mindset about what is going to derail us. Like if we can't look at this realistically and say, hey, I got this, I'm not worried about eight meals because the rest of the time I'm just doing my thing and I'm staying dialed in then that those eight meals are going to have so much more power over us. So go into it with the right mindset. And mindset is everything in these situations and honestly in in fitness, wellness, nutrition in general. Okay, here's another way that you can really do really progress throughout the holidays. Saying yes to alcohol every time it's offered. Alcohol is kind of a tricky conversation because yes, you can absolutely still see progress while having an alcohol regularly. I am a big wine drinker when I'm not pregnant, obviously, and I really enjoy like celebratory events with good wine, pairing it with my food. Um, and I still feel like I'm able to maintain a pretty healthy like, lean physique most of the time. Um, however, during the holidays, chances are there's going to be more alcohol available than normal. Like you're going to be at more parties. You're going to be at things where there's tons of different alcoholic options. A lot of them are going to be very like calorically dense, heavy type of drinks. Um, and so when we say yes every single time, we're just kind of setting ourselves up to not feel awesome. And typically, you know, having increased amounts of alcohol regularly is just going to lower your inhibitions and your willpower to stay disciplined in other areas. Right? To to get up the next morning for your workout, to say yes to things like your daily walk or saying yes to the things that you meal prepped that are healthy things like that. Okay. So really we want to just go into this knowing, okay, maybe I'm going to say yes to half of the drinks that are offered, or if I say yes to a drink every time it's offered, I'm only having one. Right. Have some boundaries for yourself. And no, okay. I'm not going to feel my best once this drink wears off. I'm. I'm not going to feel great if I just keep going or if I say yes every single time. Um, so just being mindful around alcohol, know that it's going to be offered to you more than normal and go into those events having a plan, maybe some of the events on weekdays you just say no and you have like a sparkling water or Diet Coke or, you know, a tea or something like that. That's going to be a little bit less calorically dense and avoid the alcohol. And then you just choose a few special events where there's like really special drinks that you like to say yes to, but go into it with a plan. Um, the third way that you can really derail your progress over the holidays is to, similarly to alcohol, just say yes and indulge in every little treat that comes your way. Here's the deal. Think about it like this. You're going to have so many random treats, like at your disposal, at work, at holiday events all around you, and some of them are going to be like really good stuff that you love. That's like very nostalgic for you. It really like is the epitome of the holidays. Like there's certain cookies, certain drinks, certain foods that to me are like the epitome of holidays, festivities, very much like ingrained in my family and our traditions. And I look forward to them every single year. But similarly, you're also going to have tons of things that you can access that are just store bought, not sentimental to you at all, things that you could get anywhere, and they don't hold any special value for you. They're not things that you particularly love or feel like you have to have, but they're just there in front of you, right? So challenge yourself instead of saying yes to everything that comes your way. Say yes to the things that you love and leave behind. Things that you just kind of like. If they're not really that big of a deal to you, or if it's a cookie from a box that you're like, that's probably not even going to be that good. Say no to those things. Just because it's there doesn't mean that we need to indulge in it. And this is a really good way to practice moderation without having to, like, really overthink it that much. If you can look at something and say like, oh, that's a special holiday treat that I look forward to all year, that's a no brainer. I'm saying yes. Um, and then you look at stuff that's just kind of like, not that important to you. You could take it or leave it, but it's there. Those are the things that maybe you just walk away from. That's going to help keep your treat intake a lot more moderate. Okay. So think about maybe make a mental list of like what are the things for you. For me, that's like specific egg casserole that my family makes with this amazing cinnamon roll on the side for Christmas morning. Um, eggnog or like, mulled wine or some beverages that I really love. Um, and then making, like, some special Christmas cookies with my sister. Those are the types of things that I'm like, I'm for sure saying yes. And then some of the other things that people offer at parties I can say no to, right? I don't need to have all of it. Um, so make a list of mental list of the things that really matter to you and that are bringing sentimental value to your life around the holidays, and choose to enjoy those more than the other things. Okay, number four of our items that can really derail our progress over the holidays is just taking the all or nothing approach. And I know I talk about this all the time, but this is so important to really to really get this, to let it sink in. So the skill of moderating really is everything when it comes to having a healthy relationship with food in all settings, in all seasons. And you see this especially come into play during the holidays, because oftentimes people freak out about the surplus of treats available, and they really just don't believe in their own ability to regulate their self-control and to moderate, um, so they keep sweet treats out of the house for this reason, say, like, I just can't be around them. But I really want to encourage you to start having some of these off limit foods available to you and saying yes in small quantities. Practice that moderation, because it really does take practice. If you have had a decade plus or years of this kind of like poor relationship with food, where if if you have access to something that you love, like a sweet treat. Ice cream, cookies, whatever it is for you. Chips that you feel like you have to binge it. You're not going to all of a sudden move towards moderation and intuitive eating overnight. You have to practice these skills just like anything else. So this is a good time of year to practice because you're really going to be put to the test instead of just saying, well, it's the holidays, so I guess I'll just be all or nothing with it. Like I'm just going to go all out and feel like crap. And then in the new year, I'll, I'll completely cut out everything again. Um, see how you can practice your moderation during this time. And those foods will really start to lose their power over you. Um, when you know that you can have a little bit more frequently and it doesn't have to turn into this massive binge fest, and then you feel like crap about yourself, right? This is a skill that's going to serve you your entire life. So if this is something that you haven't yet worked on, I highly, highly recommend it. It completely changed my own life, my my body composition, my relationship with food, my relationship with my body. Um, there's just so much freedom and being able to enjoy the things that you love in moderation and not feeling like you have these negative labels on everything all the time. Okay, our next item that can really derail progress over the holidays is striving for perfection. Um. So, you know, this is this is a tough one. Depending on how disciplined you want to be during the holiday season, um, you may be kind of just focusing on maintaining instead of, you know, achieving the next level. Right? Because trying to be perfect during a time when there's just a lot going on, a lot more social events than normal things are coming up that are throwing a wrench in your normal routine. You need to reengage your expectations for yourself instead of striving for the same standard that you do all the rest of the year. So instead of saying I'm trying to lose another £5 during the holiday holidays, maybe you say, okay, I'm just going to focus on maintaining where I'm at right now and getting through it. Just maintaining and even that is a big win. This is hard to do. A lot of people end up gaining a lot of weight over the holidays because of all these things that we're talking about, right? So even if you can just set the intention to simply maintain, it takes off that unnecessary pressure to hit this next level, and then you can actually enjoy the holidays without that added stress or pressure of tracking every little thing that you're eating or worrying about every little social, social event, things like that. Just focus on maintenance. So think about what it's going to take for you to maintain your current fitness routine, at least most of the time. Maintain your current weight or maintain your current health habits and set your intentions intentions accordingly. Then really try to just keep those promises to yourself. That's one of the hardest things about fitness and health is just consistently doing the things that you said you were going to do. Um, when we repeatedly break those intentions and promises to ourself, we really do start to kind of lose faith in our ability to follow through. And this can lead to just a vicious cycle of really just not following through and then having lower self-esteem and self-worth as a result. So that's why setting appropriate intentions, especially in seasons like this, where it's probably not super realistic to reach a new level, a new goal is so important. Here's how I personally apply this during the holidays for myself. I will take frequent walks and do that, especially on days when I can't get a workout in. So maybe you recruit a family member or friends and do this after big meals. Or if everyone is just kind of sitting around. Take that as an opportunity to say, okay, let's get out for a little walk or or let's. Maybe find a gym that we can get a day pass at and go like play pickleball or go play basketball, or go do a fun class together. Look for ways to be the one who instigates, let's get off the couch and let's do something a little bit different. Um, the next is just maybe even cutting your workout in half. So if you normally you are working out 40 minutes to an hour, maybe that day you're limited in your equipment, you're limited in your time. But you say, okay, well, I'm just going to do what I can with my body for 20 minutes. You're still stimulating the muscles and keeping the habit going. Still getting a good, you know, calorie burn. So something is better than nothing. Don't assume just because you can't do your exact perfect, perfect workout regimen in your gym that you normally work out at for the same amount of time, that everything is pointless. That's so not true. Um, so just see how you can fit it in. Um, and the next is to just plan at least one little physical activity during your trips or time with family. So think like a turkey trot, or trying to get a workout class with siblings planned, or a hike, uh, with your family. Or doing a bodyweight workout with a significant other family member going out, snowshoeing, skiing. Depending on where you live, or even just meeting friends or family somewhere pretty for a walk. Trying to look for ways to sneak some activity and while you're while you're visiting with people, um, so that not all your socializing has to revolve around eating and drinking. Okay. Our next one that really can cause some derailing of our progress is waiting until January 1st, or XYZ time in the future to start. If you have a healthy foundation of non-negotiable habits around health that simply become a part of who you are and what you do. A few holiday functions are not going to erase a full year of a healthy lifestyle, so you can really breathe easy going into the holidays knowing that you. Yeah, you may have like a few more calories than normal. Um, but you're not going to stress about it the same way because you have the habits in place that will regulate things quickly after the holidays are done, without you having to take the extremes. Right? So this goes a really long way. And obviously, if you're listening to this now, you might be saying, okay, but I didn't really do that this year. I don't have a healthy foundation. Focus on this for next year. Focus on how can I incorporate this stuff into my life year round, where it's not this on or off thing, it's not this. Well, I was doing great for a few weeks and then I went on a trip and it totally threw me off. And then I didn't do anything for another two months. And then I got back into it for a few weeks. And then this happened. This vicious cycle of being on or off. Um, don't wait until this arbitrary time in the future where things feel perfect for you to get started again, or waiting until January 1st. And then our final thing that really derails progress through the holidays is assuming that doing it alone is going to get you where you want to be, and this kind of applies for year round. But so many people I've talked to wait until seasons of life that seem less hectic to want to hire a coach or enlist accountability. And really, this makes no sense. And it's actually pretty counterproductive. So I understand the way of thinking like, well, why would I want to do this now when I have so much going on? But that's actually when it is most helpful to have accountability, because if you can get things going, if you can get a healthy routine going, if you can hit the gym multiple times a week and, you know, really start looking closely at your nutrition and making some changes and working on getting your step count up while you are in a chaotic season of life where it's hard to do it, you're going to thrive during the more mundane seasons of life. And the reality is, we're all going to have. So many of these little pockets of chaos and like lack of routine throughout every single month, every single year. So if we can't, you know, invest in ourselves and pay attention to this stuff during that time, um, then we're going to struggle like we're just going to be super inconsistent. So if you find that you are someone who does not stay consistent during seasons like this or during times like the holidays, that is the perfect time to enlist accountability and say, hey, I need to work on. Like, how do I keep this going when crap hits the fan? And I'm really not feeling like I'm on my A-game? Because that's really when you see how dedicated you are to this stuff and when discipline comes in. So having someone help you through these harder times and navigating kind of the adjustment between things like the holidays and then normal life, just getting back to the grind and staying consistent through all of it is so, so valuable. Um, so finding some form of accountability, obviously, like having friends and family check in with you is great, but sometimes having an unbiased third party like a coach to check in with you and help you come up with a game plan that's both going to be realistic while keeping you in check with your with your goals may be really what you need in order to stay true to yourself and not backslide, right? Um, and needing accountability doesn't mean that you're doing it wrong, or that you're weak, or that you have poor willpower. It actually. Just means that you're being honest with yourself. And we could all benefit from accountability, especially during certain seasons of our life when we're trying to just get some really solid habits off the ground or maintain during a time that's really, really hard. Okay, guys, so those are the seven ways that we tend to derail progress over the holidays and kind of how to work around those what to do instead. I hope that this has been helpful as we start to kind of get into the holiday mindset so that you don't have to go into it feeling panicky or like there's just no way that you're going to feel good at the end of all of this. I promise it can be done. And so much of it starts with your mindset. Um, we also have a really great Black Friday deal going on with Mountain Metabolic Coaching that is going on from November 15th through December 1st. So right now it is active and we already have about half of the spots taken for this deal. So we have five spots left. Be sure if you're interested to jump on it you basically will get one month free of coaching. If you purchase three months, that's a $450 value, um, for absolutely free just for signing up during this time. So if you are someone who has been listening to some of these podcast episodes following along for a while and you've been on the fence, now is such a good time to do it, and you will be starting December 1st. So we're going to keep you accountable through the holidays. And that doesn't mean that you're not going to be able to enjoy your life. We are not an all or nothing. We are not a cut food groups type of coaching service. That's not what we're about. Um, you're going to be able to enjoy the holidays, but we're going to help you still stay accountable to your goals while you do it. So if you're interested in taking advantage of this deal and snagging one of the last five spots, then check out the link in the show notes where you can apply. And from there we will contact you and get you set up with all of the information to get started. All right, thank you so much for tuning in and I will chat with you in the next episode. Thanks for tuning in to this episode of the fit for hiking podcast. As always, I hope it leaves you feeling inspired and informed on how to take your health and adventure into your own hands. For more content like this, be sure to follow along with my daily posts at Ponytail Underscore. On a trail that's ponytail underscore on a trail. You can also stay up to date on my new episodes being released at Fit Underscore for hiking, and find more free resources at Pony Tail on a trail.com. Happy and healthy trails.