I’m checking in with you to see how you are feeling this Holiday Season. We are right in the middle of it, with holiday parties, and family gatherings, and basically Weight GainFOOD FOOD FOOD!

And to be quite frank, there is nothing wrong with food. You need it to survive. It’s a good thing.

HOWEVER, you do not need 3 slices of different kinds of pie and stuffing and bread and whoknowswhat to survive. If you choose to eat that stuff (and there’s no judgment here- I happen to LOVE that ‘stuff’), then please enjoy it!

Guilty feelings do nothing but make you feel like crap. And feeling like crap makes you repeat the behavior, not even because you necessarily want to.  What happens is that because you are feeling desperate and have thoughts like “why do I bother, it’s too late to go back now anyway”, you sabotage yourself.

I have to laugh, because it’s NOT too late. One day of overeating is not going to turn you into a whale. Just as it takes time to lose weight, it also takes time to gain weight. So don’t freak out, please.

And remember, if you’re going to eat it, ENJOY IT! Otherwise you’ve wasted the food and your time and the extra calories weren’t worth it. Make ’em worth it.

So how do you get past that feeling of “Oh no! I messed up now! I’m going to be so FAT!”
Just keep reminding yourself that one day of poor eating will not make you FAT. Tired maybe, but not fat. It’s easy to tell you to enjoy your food, but how do you actually DO it? How do you NOT freak out?

In moving forward, I would love to help you answer these questions and figure out a plan for your fitness and health goals to help you kickstart 2014. So here are a few ideas I put together:

1- Define what you want: Do you even know what it is that you want? How you want to feel? How you want to look? The first step is to define those 2 ideas for yourself. Write down your answers and keep them in a place where you will see them every day. This way you have your goal in your mind at all times to motivate you and keep you moving forward.

2- Come up with an exercise plan that is reasonable for you. In other words, if going to the gym 3x a week does not fit in your schedule right now, don’t make that your goal. It’s unreasonable and you won’t do it. Everyone is different, so there is no cookie cutter answer for this.
The truth is that it doesn’t have to be any big thing. What it DOES need to be is CONSISTENT! Consistent effort over a period of time is what makes the difference.

3- Next thing to tackle is your nutrition plan. To sum it up, get the junk out of your house and figure out how to eat healthy at work. You’re not going to be 100% super duper healthy in most cases. What you want to go for is more than a 70/30 split. 70% of the time you eat healthy foods that fuel your body. 30% of the time you are indulging in whoknowswhat. It’s better of course to work your way to a 90/10 split, but you’ve got to start somewhere! Most people that I’ve come into contact with are 30 healthy/70 unhealthy, and are unaware that they feel so crappy because of their food choices. It’s just what they’re used to- both the food AND feeling terrible.

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Now I just summarized it all for you in 3 simple steps. That’s really all there is to it. However, as I mentioned, there are no cookie cutter answers as everyone is different. If you’d like to dive a little bit deeper, then I would love to help you!

That’s why, for the month of December, I am offering the first 20 people who contact me a complimentary (yes, that means free!) phone consult where we will discuss your individual needs. We will dive in and get as much done in 1 hour as we can and you will leave the call with a plan for moving forward into 2014!

Remember, this is only for December and it’s only for the first 20 people who contact me. It’s rare that you get one on one help like this for absolutely no cost. Take me up on it.

I am looking forward to our chat and to giving you a plan for 2014!
Your Fitness Coach,
Miranda Zukowski