Managing Expectations Over the Holidays

It's that time of year again... Only about 6 weeks from Christmas and Thanksgiving is already upon us, life is about to move at jet speed.  With the ever so popular, fast-paced American lifestyle so many of us have adopted, the holiday season only exasperates our tendency to take on more than our days can hold.  And what gets pushed to the side?  The very habits we work so hard to develop throughout the rest of the year. 

It's difficult to adjust our expectations when it come to weight loss, especially when it never seems to come off as fast as we like.  But with holiday parties, holiday food gifts, tighter schedules and less time for exercise, managing our expectations with all these added variables becomes critical to our success.  Remember that weight maintenance can also be considered a success, especially if your track record is to gain 5+ pounds over this time of year.  Here are a few strategies to help manage your expectations this holiday season...

• Pledge to maintain 17 out of 21 weekly meals that follow your nutritional plan.


• Commit to a minimum of 15 minutes of activity at your regularly scheduled exercise time. You will be more likely to pick things back up after the holidays if you fit to at least a little exercise in your schedule.


• Set an allowance (as opposed to a limit) for wine and/or holiday treats at your holiday parties.


• Define a go-to stress reliever that lives outside the refrigerator. Close your eyes and take 10 deep breaths, complete 5 chair squats, smile and recite your holiday season mantra in your head...whatever will keep you out of the munchies!


• Remind yourself that each day is a new day. Prevent one "bad meal" from turning into a "bad week".

Gift us your holiday success tips today!

Tis' the Season to Stay on Track

It’s that time of year again. The hustle and bustle of holiday season is here; full of family, friends, long lines, company parties and not to mention those irresistible holiday treats everywhere you turn. With all that is coming up in the next few months, some of you are probably wondering how you’re going to maintain a healthy diet and exercise routine while juggling your increasingly hectic schedule. Don’t worry!  With the right attitude and a little planning, staying on track will be a breeze.

• Set a realistic goal for the holiday season: aim to maintain your weight rather than lose weight.


• Focus on the conversation and the company rather than the food.


• Skip the high-fat foods you can get any time (e.g., nuts, cheese, chips) so you can enjoy a small amount of the truly special foods that are only available once a year.


• Put some distance between yourself and the food table. Carry a glass of sparkling water.


• Eat a snack or light meal before you go, that way you aren’t heading straight to the buffet table.


• Limit your alcohol intake. Eat before you drink.


• When hosting a party, plan an activity (e.g. touch football game, walk around neighborhood to view holiday lights) before or after the meal.


• If you eat more than you planned, keep it in perspective. If you get right back on track at your next meal, you haven’t done much damage. If you wait until Monday to start over, the extra calories may add up to a few pounds.

The goal is simple– to maintain your momentum through the holiday season in order to make it to the New Year.  Remember, something is always better than nothing! 

Be sure to use the resources within this website to help keep you on track - workout routines for those in a crunch, healthy recipe alternatives (but still yummy) and even time management worksheets!