Holidays are coming! We are expecting a lot of food, drinks and festive parties during these holiday times!

My female clients have already started to express their concerns with the following statements:

"I should go on a diet now so I could eat the food during the holiday!"

" O! There is going to be so much food at my in-law's that I will gain 5lbs!"

"I am scheduling extra workouts and cardio sessions after the holidays so I will get rid of all the food!"

Does it sound familiar?

Perhaps, you are not voicing these concerns but still thinking ........

During this time, I do a lot of mindset coaching with my clients to help them develop their customized plan that works for them during the holidays so they feel a sense of peace around the holiday food as well as enjoy their time with the family and friends.

My goal for you? I want you to feel good physically so you can give and show up during the holidays in all the ways you want! When we feel good, we are better able to do good.

Is it possible?

Let's try it and let me know how it goes for you.

Just simply send me your feedback at choosemovement@gmail.com

Here is the framework that I use in my coaching sessions:

• Circumstance
• Thought
• Emotion
• Action
• Result

Our circumstance is a HOLIDAY!

It is neutral! It is coming! It is the truth!

Our thought:

" O! There is going to be so much food at my in-law's that I will gain 5lbs!"

What emotions will this thought provide for you?

• Restriction
• Shame
• Punishment
• Disempowerment

You can continue your list

Action

It is impossible to act from the place of feeling disempowered.

Perhaps no action to help you find a sense of enjoying the moment and feeling good about it later

This is where many of my clients go for all or nothing strategy - "Since I am here, I will eat whatever and pay for it later."

Result

Not feeling good about yourself and your body.

Sabotaging previously achieved results that they were working for.

Staying in this vicious circle of yo-yo dieting till the next party.

Waking up the next morning feeling tired, groggy and judging your yesterday's choices.

Are you ready to breakthrough this cycle following this same framework but with the end goal in mind?

"Start with the end in mind" - says Stephen Covey

Step 1: ask yourself how you want to feel after the holidays - lean, energized, fresh, let's-do-it-all-the-things with joy and enjoy the festive meals without feely guilty and shameful? Picture what the season would be like if you felt and looked your best. Now create thoughts that support these emotions so you "show up" as that person. For example: "I am intentional about food choices during the holidays!"

Practice owning your intentions. Make a choice, own it and let go of all other thoughts!

Step 2: List the behaviors and actions that will help you support your intention to feel your best. These are the actions that make you feel like you are crushing it! List 10 food and non-food related habits that help you feel and look your best after the holidays.

For instance:

• Trying a little bit of everything from each meal
• Choosing more protein and carb options since they equal to 4 calories per 1 gram than more fatty foods that will double your calories
• Starting with a pleasurable/treat item(s) to start your feast and see how you feel afterwards
• Creating more macro-balanced "plates" with protein, carbs + fat to feel full and satisfied without restricting one food group over the other
• Avoiding sabotaging yourself by not eating for the entire day so that you can everything and more at a holiday party
• Sleeping at least 7-8 hours a day, which improves mood and mental state for thinking more clearly
• Staying committed to your regular workout schedule and your daily steps

Take a look at your plan of action and be honest with your partial or full commitment to some or to all. Keep in mind that this is your plan. You can change it as the new challenges present. You do not have to perfectly follow your plan! Stay curious and check in with your thoughts and emotions of your new identity! Be honest what you can do, keeping in mind how you want to feel.

You've got this! You've just created your own bulletproof eating plan for the holidays!

The best part is that YOU CANNOT FAIL! WHY? YOU WROTE THE RULES!

Enjoy your holidays!

Keep in mind that it takes 3,500 calories to gain 1lb of weight. I guarantee that you will not eat that much over your maintenance number in 1-2 holiday meals! Read this blog to understand why your weight number goes up.

When you practice staying intentional during the holidays, you will not have to "punish" yourself with more workouts or restricting food or white knuckling and teeth grinding through the November - December holiday time. You can simply step into the possibilities of the Next Year enjoying your entrance feeling and looking your best.

Does it feel liberating and freeing? You can step into the New Year with your new identity feeling empowered and intentional!

HAPPY HOLIDAYS!

Be Well,

Coach Jewels

You can contact me for a possibility of free coaching to help you stay on track during the holidays - choosemovement@gmail.com