Cori (00:00):
Welcome to the Redefining Strength Podcast, everything you need to succeed on your health and fitness journey. Even the stuff you don't want to hear anyone else feel like the holidays are just that time of year where your healthy habits go to die, where it gets a little bit colder, there's parties every weekend, there's all this new food around. Your motivation just dips and it feels really challenging to stay consistent. Well, if you feel that way too, you are not alone, but there are ways to not only survive the holidays, but really thrive through them. And I'm super excited to be joined by Brooke, my fabulous RD, to discuss some ways that you can really thrive this holiday season. So Brooke, thank you so much for joining me.

Brooke (00:45):
Yeah, thanks for having me. Super excited to dive in.

Cori (00:48):
So let's talk about not just surviving the holidays but thriving through them. What has to change? And it's not just our habits, it really is the mindset we have towards the holidays that can often hold us back.

Brooke (01:01):
Yeah, I love this. And you're absolutely right. Habits are one thing, but mindset is a totally different ballgame. I do think continually, just thinking through, even just as we chat today, what is the hardest part about staying consistent during the holidays for you and how are you really planning on navigating that throughout December into New Year's here in a couple weeks? But I think one of the biggest things to dive into is really stopping the start over in January mentality. We see this all the time. It's just, Hey, let me just survive December, let me survive all these family gatherings that I have. Let me survive the company Christmas parties and then I'll start over January one with all of my resolutions. And we've just seen this fail time and time again because right now is the time to start. And if we can really start to build out these habits now come January one, it'll be a breeze. You won't need these whole start over in January, new Year's resolutions, you'll already have a lot of these habits built. So I really think starting with let's just break down the barrier of startup over in January mentality, because I think overall that really pays off in the long run.

Cori (02:17):
And thinking about breaking this down, I think there's so many different components to it. And one big aha moment for me was realizing you're not actually ever starting over with any of these things. Everything you've done prior has an impact. So whether you're right now at, let's just say you're at 150 pounds and you're going into January and you let all these healthy habits slide, if you go into January 1 55 or even one 60, you are going in far behind where you could be. So while you think, oh, I'm starting over with the habits you've dug yourself a hole you now have to climb out of. So it's not really starting fresh and starting over with a clean slate. It's starting over with a lot of potential baggage now, bad habits built up. So I think one key thing is to recognize there really is no starting over, is there?

Brooke (03:09):
Yeah, I love that. I think that's huge. And I think why that happens a lot of times is really when we start to focus on this all or nothing mindset and we feel like we constantly have to start over when like you said, you don't, right? It is this continual, there is no starting over. It's just building off the life and the progress that you're coming from. That's what growth is. And so I think a part of that is realizing that it doesn't have to be this all or nothing mindset, and we really need to go into the holidays, into Christmas and then into New Year's realizing that it's okay to mess up. That's okay. And honestly, if we just admit it that that's going to happen and it might happen. And acknowledging that ahead of time can be much more helpful than saying, I have to be perfect. I have to get through every gathering, every single meal nail my macros never indulge in anything fun. And that just sets us up for failure. So if we already kind of knock it off the table, hey, we don't have to have this all or nothing mindset and really reframe that, it doesn't have to be perfect headed into the holidays, I think that sets us up for success too.

Cori (04:21):
Not having to be perfect I think is something we can all struggle with because we want to do the ideal. But you've touched on something that I think is so important to recognize and even shift our framework on in that we want to be perfect in the new year. And so we want to be better at these habits. How are you going to be better at those habits then by starting practicing them now? So while you might be like, oh, I can't be perfect with them in that way. Okay, well how could I actually help myself be more perfect at that time? And that's by using this time that you would otherwise waste, so to speak, to practice some of those habits. Because the wrong time to start is often the right time. And if you think about the pattern you've always repeated, where you do the start over in the new year, that's lent itself to you trying to go into those perfect habits, which maybe you can do right then, but that ultimately aren't sustainable at another season. And so that's where you can't create lasting change. So I think it's a really interesting mindset of saying, Hey, you don't have to be perfect with these things, but then embracing that imperfect time as time to practice, so to speak.

Brooke (05:27):
Yeah, I love that. And I think a part of that too, and just building off those habits and even what I said at the beginning, start to think through what are these habits that you want to build? Where do you want to go in the new year and start there, kind of work backwards, right? Those New Year's resolutions that you have start those habits now, like Corey was just saying. And I think a part of that through the holidays is really starting to set those expectations and really pick your non-negotiables. I get it, holidays are overwhelming. December is a very overwhelming month for a lot of us, but I think starting with non-negotiables really helps the overwhelm. So even if you're thinking about your fitness plan right now, your workouts, your nutrition plan, what are going to be those one to two non-negotiables that you know want to stick with throughout December?

(06:13):
I think start there even if it's hey, if you're like, Hey, I want to do five lifts a week, really look through your calendar and say, Hey, is that practical for me with everything that I have going on? And if you're like, Hey, it's probably not, cut back a little bit and start with those negotiables of, Hey, I'm going to just going to do two lifts every single week through the month of December because that's what I know is going to help me fill my best throughout December. And that's what I can do calendar wise. And I think really getting practical here is going to be key, even if it's, Hey, I don't have time to go to the gym this month. Body weight workouts work great too. What are those in-home, 15 to 20 minute things that you can do that are still going to set you up for success.

(06:55):
So really setting those non-negotiables is going to be key. And same with nutrition. It's not this all or nothing mindset of, gosh, I've got to hit my macros perfectly to a T all month. What are my minimums? What's my protein goal for the day, right? If I'm used to hitting 160 grams of protein a day and you feel like that's not going to be realistic for you, this month feels overwhelming already. Can we hit a hundred grams of protein a day? Can we hit 120 grams? And so I think it's learning that sometimes it really is about cutting back. It really is about regressing to progress and move forward. And the holidays is a time to really set that in place,

Cori (07:34):
Those minimums, those non-negotiables. If we can do those different things and stay focused on the heart of what those routines and habits really are, the more we honestly anchor ourselves and help ourselves build off of those in the near, because so much of it isn't even the habit itself. Yes, we have to hit macros, we have to do workouts to see body recomp to build muscle. There are things we have to do to get to a goal at the same time at times where we would do nothing. Something is better. And to embrace that something, I think it's recognizing that so much of what truly builds success is us doing something consistently. And so that means that if we can do a little bit less to keep that momentum going, we're going to feel more successful and more motivated to do more, which will ultimately build.

(08:22):
Because the more you do, the more you do, you do less of things right, less of working out, less of eating well. You want to do more in that direction during the holidays, so to speak. So it really is owning that mindset and momentum, which brings me to something I want to touch on with you. And it's the guilt when we don't do what we should. I think you're describing the non-negotiables. The minimums really helps with the guilt because we have these things that we can feel successful doing that are very doable, but despite that we're human. We're potentially going to go to a party, eat something we shouldn't, even though we had the minimums or these goals that we had for it. And then we end up feeling like we got a flat tire pulling over the side of the road slashing the other three. How can we navigate some of that food guilt or even guilt with skipping our workouts?

Brooke (09:11):
Yeah, the guilt is huge. And you know this, right? You go to that holiday event, you're like, here's my plan. I am going to have this for dinner. I'm not going to indulge in that pie. And then you do, and your aunt is pushing the chocolate chip pie that you're like, I don't want this, but they're pushing it and they made it and everyone's watching and it happens, right? It happens at holiday parties. And so I think knowing what you feel like in those moments of guilt when you, like Corey said, you feel like you slashed one tire and then you're just like, well, forget it. I've already had one piece of pie. I already was pushed in this direction, so I'm just going to forget it for the night and move forward and eat whatever I want the rest of the night. And I really think that is going to set us up for failure.

(09:57):
And so the guilt that we get from that and knowing that feeling of guilt when we do slash all four tires helps us to really go backwards and figure out, Hey, what can we do to really navigate some of these things when we know that guilt is a part of it and those emotions do play a role in it. And so I think when you're looking at your calendar and you're looking at these holiday events that you have, again, just getting practical and starting to break down some of these things that you can do so that hopefully the guilt doesn't kick in because you have a plan in place and then you have a plan B in place when you feel like, Hey, I ate one piece of that pie and that's okay, here's what I'm going to do plan B wise. And so I think starting with strategizing ahead of time, so really, really focusing on again, what do you have that day?

(10:47):
Let's say Christmas Eve's coming up, you have a big Christmas Eve dinner with your entire family. What do we want to do before that meal? So you have this whole event coming up, you have this dinner, what do you want to do the day of? So really starting to think through what meals do you want to have before the holiday meal? How do you want to front load your day with protein even? Do you want to get in your hydration first thing in the morning? Do you want to wait till the afternoon to get in your hydration? It's really starting to navigate some of these things that we do before the holiday events even occur so that by the time you get to that Christmas Eve dinner, you're like, I feel great. I got my 15 minute workout in this morning. I nailed my protein already today, got my water in, and honestly, I'm feeling good and I can really enjoy this dinner. I feel like what really brings about some of the skill as well is when we don't strategize and plan ahead and then we go into these meals and these events and these family gatherings and we don't have a plan and we feel like we've failed all day and we go into this meal and we're like, wow, forget it. I'm just going to indulge in everything. So really starting by planning ahead, I think before even getting to the meal or the event is really going to set us up for success.

Cori (12:02):
I want to step back because you've gone over so many great tips, but before I do chocolate chip pie, I don't think I've ever heard of chocolate chip pie before, so now I'm going to have to go Google that. But all jokes aside, I think when you really think about all the tips you've given, there's so many great steps and I want to go through them really quick. So first it's reflecting on what's realistic. What do you actually have in terms of parties and such that you want to plan around what's realistic for the busy season for you? So owning where you are right now, that being realistic with the two, and then it's planning. How do I actually want to handle these different situations? And that's where it comes back to asking yourself, what are my minimums? What are my non-negotiables? What's important for me?

(12:46):
What will keep my momentum building and make me feel successful through these things? And then you used a very important phrasing to this and you said what you can do. And I think that's important to highlight because I think so often we think about what we can't have, what we shouldn't have, what we don't get to have instead of thinking of what do I get to do, what can I do? And then making the choice and ultimately owning that decision. So often we almost put these limitations on ourselves over owning the opportunities there. And I think that reframe is really important to adjusting how we even feel about our decisions because the best laid plans, they often don't happen. And there's going to be times where even knowing you shouldn't slash the other three tires and you should just fix the flat you're going to. So I think those things can create guilt, but we can also stop the guilt the more we're aware of the choices we've made and ultimately the mindsets that dictate us moving forward. Does that make sense to sort of clarify and I want to turn over to you to build off of that.

Brooke (13:51):
Yeah, I love that. I think, okay, first of all, somebody throw in a comment if you've had chocolate chip pie, maybe it's just my family thing, I don't know. But honestly, okay, so this guilt conversation that I talk to clients about all the time honestly came out of a personal story. My grandmother on my mom's side makes chocolate chip pie for every holiday event, every Thanksgiving, every Christmas, she always brings chocolate chip pies and they are just hands down, phenomenal. However, years ago I would always get into that rut of her being like, okay, it's pie time. Everyone eats some of this pie. I've spent so much time making this throw on all the cool whip and yes, it was great, but I often left these events feeling like, man, I actually didn't even really want that. I was actually full from dinner and now I really do just feel guilty for eating that because a part of my plan, I wasn't planning on indulging in all of that.

(14:47):
And so now I've gotten not great but better at rewording things so that guilt doesn't hit when I leave my holiday events. And also having that conversation with my loved ones, with my grandmother and rewording things in terms of like, Hey, I'm actually really full from dinner, but later I will check out your pie. And a lot of times she forgets about it and then it's great and we move on. But I think if you have those family members, because I feel like we all do that, just push food constantly around the holidays, really starting to just say, no, thank you. That's an okay answer for people that tend to push food. And even if you're like, Hey, I'm okay right now. Like I said, I'm very full from dinner. I will look at it later. Like I said, a lot of times family members tend to forget about it and they move on. And so I think allowing and giving yourself permission to just say, Hey, no thank you, really eliminates a lot of that guilt that we tend to have. And it's awkward the first time you're going to say it, Hey, I'm good. I really don't want dessert tonight. But over time you really start to feel confident saying that and you leave the holiday gatherings feeling so much more accomplished and so much more better with the plan in place that you followed through with.

Cori (16:11):
And I think it's not only the food pushers, but I mean at least for me too, not that I haven't had those family members or gone to those parties where people are trying to get you to eat other things even though you're trying to set your boundaries. But it's also a feeling of I deserve this. I find that I get that a lot too during the holidays. Everybody else is having these fun things. I deserve to have this. And I started to recognize, okay, well I deserve my goals and my choices that I'm making are in line with my goals, so I deserve the choices that actually make me feel better. So reframing that that way also helped me, but also recognizing where the guilt often came from because it isn't really in the thing that we eat, it's in the feeling we didn't do what we should.

(16:50):
We let ourselves down, we maybe let our coach down. If we're working with a coach, we let other people down if we even turn them down, so therefore we don't turn them down. There's this feeling of what we should do, so to speak. And I think that creates the guilt often versus even if we overdo what we should this time of year, let's just say we do gain a few pounds because we have eaten more than we usually would eat. We've gone off macros a little bit more. It's even owning, okay, but I'm finding this balance over the year, and that's not an excuse to just go crazy with things, but recognizing even when Christmas or New Year's is during the middle of the week, and let's just say you have New Year's Eve on a Wednesday and you're like, well, I want to enjoy that in this specific way.

(17:32):
Maybe New Year's day, I have other routines, I'm lodging on the couch and then it's Thursday. And we get into the mindset of I'll start over Monday, but maybe owning, I do have that mindset often of I like to start on Monday. Well then how can I use that weekend to maybe start prepping or doing these other things where I'm not just letting go of all the habits, but I'm also owning what feels best to me, what will make me most motivated to get started, what ultimately will move me forward? And when you find that balance, it's not necessarily what you do at a perfect time of year or when you're super motivated, but it can move you forward even in its imperfections.

Brooke (18:12):
I love that. I want to go back too to a point you made earlier about addition. I think nutrition around the holidays is really that mindset of not what can we restrict? What can we take off our plate? How do we not indulge? It's all about what can we enjoy? What do we get to put on our plate this year? How do we get to enjoy that dessert after dinner and things like that. And so I think it's more reframing that mindset of if you do have goals and you do want to stick to macros, that's fantastic because that's your plan and that's your path. But if you're also sitting there and you're like, wait a minute, I do want to indulge, I want to have that pie and enjoy it, that's phenomenal too. And so I definitely want to recommend figuring out how to add more things to your plate so that you can enjoy.

(19:01):
So even kind of what we went back to earlier strategizing before that dinner, if you're kind of like, Hey, I am going to indulge in this meal, I'm going to have the foods that I want. I'm going to enjoy all that dessert, that's fantastic. How can you set yourself up for success the day of by getting in that protein and water so that head into that meal, you're like, man, what can I add to my plate? You're going through the line and you're figuring out what you can throw on your plate, what you want out of that meal. And so I think figuring that out too is going to be helpful as you guys navigate holiday events and holiday eating as well. Really reframe that, man, I can't have that. I don't want to have that. It's what can I add to my plate this year? What do I genuinely look forward to eating every year with family and how can I add that?

Cori (19:50):
And it does go back to the more you do, the more you do, even with that where you were talking about all the positive things you're doing, where then you want to do more of those positive things while striking the balance and it doesn't feel restricted. You don't end up feeling guilty. But it's recognizing that a lot of times motivation is created through momentum, and momentum is created through action. So giving yourself those clear actions that you can do that make you feel really good, makes you often want to do more. Versus around this time of year, we do only see all the places we've messed up, all the things we haven't done that we deem not perfect based on the plan and goals we want to reach instead of saying, Hey, this is my plan, and even stating I'm doing these things that are maybe not directly impacting my goals in a positive way. No, I'm not eating the high protein. I know I should. No, I'm not doing the six days a week of workouts, I think I should. But by planning around that, ultimately we help ourselves truly move forward and want to do more and create that versus detracting from it, creating more of a slide, making it harder to really kickstart things. So what are some other actions that we could take that would really help us build that momentum right now?

Brooke (20:59):
Absolutely. I think a big piece of it, and I know we touched on earlier, some movement things, some nutrition things. It's staying consistent. I think the biggest thing through the holidays is when we set those non-negotiables to just be consistent with it. And I think even figuring out fun ways to get the habits in that you want to get in throughout the month of December, and we've already chatted about maybe it looks different and it probably will look different through the holidays, but staying consistent despite having so many things going on is really going to set you up well headed into January. So I think one of the biggest things, and I've even thinking about this personally. I'm married, I have a new baby, I'm like, what are these new traditions that I want to incorporate into my family's lifestyle? And I think a part of this too is if you are going to big family gatherings or your family does the same thing every year, it's almost looking at it in a new way of if you're on this journey or you just started this journey of really trying to focus on yourself and get towards your goals, it's figuring out what are those new traditions you could incorporate into your family's lifestyle.

(22:08):
Maybe it's for Thanksgiving. We incorporated a different thing this year where we didn't just sit on the couch all day, we went for a family walk outside, and we got in that lift in the morning to together with the baby rolling around. And that was great for us. And it's something that when we do see family, it wasn't our tradition previous years, but I think setting new traditions for you and your family sometimes can be really helpful. It's looking at your day and saying, Hey, this is what we've done every year for Christmas Eve. This is what we do every year for Christmas day. Are there things that I could throw in there that my family would enjoy doing with me going for a group walk or doing some quick movement inside, whether it's stretching or something simple. I think having those new traditions and even incorporating a new spin on old traditions sometimes can be really helpful with staying consistent, especially if you feel like you're newer to this and it's like, man, it feels so overwhelming. Maybe a family come stay at your house the entire week between Christmas and new. I hear that a lot and it's like, man, it's so hard to stay consistent because there's so many people in my house. There's people everywhere, and it's just figuring out fun ways to incorporate what you are doing into your family's life as well.

Cori (23:24):
It goes back to that reflection we were talking about at the beginning. It's not only what's realistic, but even what's truly important to you. Because I think so often we think, oh well it's the meal. Okay, no, it's everybody being in one place. It's shared traditions, it's shared experience. So what other ways can you do that or even add to it that also help reinforce some of habits that you want to do. So it's really getting to the heart of what are you looking to get out of this season and why do you want to get these things out of it? And then even weighing the cost and reward of things because what we don't recognize is that certain habits become harder at certain times of year, yet our motivation or the pain of staying stuck where we are doesn't necessarily grow and can even potentially have gone down because we've moved forward towards our goals or that goal just isn't as important at this season as some of the other priorities in our life. And so we have to recognize where that we're spending a little too much on the habits and we need to adjust those habits down. So it comes back to really assessing what is important to you and then how can you make things work to play into that because that will also help you stick to those minimums and those non-negotiables.

Brooke (24:32):
Yeah, I think that's huge. And it goes back to that mindset of something is better than nothing. How can we get in something instead of just saying, man, I just got to survive December. I was chatting with a client last week even, and she's like, ah, it's cold now. I have a hard time getting up in the morning and getting my lifts in, and I've been doing this for a long time. And so we started to break down what are some of those things that we could do to really help you get up in the morning and get your lift in throughout the month in December because this is what she wants to do. And a big piece of that was breaking down the night before and the morning of to set her up for success. So laying out her clothes the night before. So she instantly got up and put on her workout clothes laying out a water bottle literally right beside her nightstand.

(25:18):
And then she also put on a little post-it note her why is this important to her that she gets up in the morning? And so I think it's even starting with some of those night before or morning mindset checks and just reminding yourself of your goals, why are these things important? And really ground yourself before the day even starts, I think can also be helpful when life just feels very chaotic through December. It's all about coming back to like what's important to you? Why is this so important to you? And really putting in a couple of those action steps in place to then really help you set yourself up for success throughout the day, even if it is as simple as laying out your workout clothes the night before, that's something you don't have to think about when you wake up in the morning. So I think little things like that can also help throughout December.

Cori (26:08):
It's just so interesting. And I always do this assessment on myself where it's like what are the mindsets? Creating the actions, but then what actions are also creating the mindsets? And it's this constant loop in a weird way where your mindsets do drive how you act, but how you act then drive how you feel. And one of the things, and I bring this up because one of the things you touched on is shifting your environment, which shifts your actions, which shifts your mindset all at the same time. By putting out your clothes the night before, you're telling yourself you are a person who's going to get up and work out, but you also make it easier to do that action because already there. So even assessing how has my environment shifted during the holidays and how is it promoting maybe a slide back into old habits versus reinforcing the new ones I'm trying to build and then how can I shift that to really help me move forward? Because our environment really does dictate so much in our actions and the mindsets that we do have.

Brooke (27:06):
Environment is everything. And I think a big piece of environment too that I don't think we've touched on is having that accountability partner, having that coach, having someone in your corner that knows your goals, knows what's important to you that can remind you and give little nudges and step in throughout this holiday season that feels chaotic, that feels sometimes like you just can't catch up and you can't get your habits in place. Having that coach or accountability partner, just step in, come alongside of you, cheer you on throughout the season and really push you towards those goals that you want for your life, I think makes a world of a difference. I really do. I think allowing someone to be in your corner and cheer you on is everything. So if you feel like you don't have that, definitely find, even if it's just a family member telling your spouse like, Hey, here are my goals. Here's why this is important to me. Can you keep me accountable? Can you really nudge me along the way and encourage me and cheer me on? Or even a coach, just allowing someone to walk alongside of you through this season I think is everything as well.

Cori (28:12):
And with that, you can even make it very visual. You could make it a challenge that you're doing with somebody else where you are putting even something into a jar to mark off the days that you do it until the new year. And then you have that visual, you have that accountability partner, but the more ways you reinforce what you want to do and keep it top of mind, the better off you're really going to be. And off of that, just to even sum up, because we've gone over so much stuff. If someone was looking to get started and they're like, okay, so I could do this challenge, I could get an accountability partner and I need to reflect, I need a plan. What are some simple actions you would give them to take today, this week, just to really not just survive this month, but thrive through it?

Brooke (28:50):
Absolutely. I think number one, going back to what we chatted about at the beginning is choosing those non-negotiables, really thinking through that question of what feels hardest for you through the holidays, and then asking yourself follow up, what are those one to do non-negotiables that I want to stick with throughout this holiday season? And it can even just be one thing, pick one thing throughout the month of December that you're like, I want to nail this headed into the new year, whether it's protein, water, workouts, right? Pick something that's really important to you that you're like, I really want to make this a habit and be super consistent in it. Come January one, pick that one thing, pick that one non-negotiable and start there.

Cori (29:37):
I think that's amazing, and I actually want to challenge everybody who's listened, whether they're listening live or to the replay, I want to hear in the comments, I want to thing that you're going to do the rest of this month. So drop a comment with I want to, and fill in the blank with your non-negotiable, because I think starting there with your habits is just such a momentum builder. So I love that. Brooke, any other tips just in terms of how to build off of that next steps?

Brooke (30:06):
Yeah, I think lastly biggest thing is mindset. Really, really start to think through reframing those expectations. Shift that mindset, right? It's not about perfection, it's really about that progress and the steps to growth that you want to see. So as you think about picking that non-negotiable, reframe that too, if sometimes that doesn't go well in December, it's not an all or nothing mindset, it's not about perfection. Well, you can pivot and you can adjust, and that's a part of growth is too. So really reframing that mindset too. It's not about perfection. It really is just about that progress and what you get to do in December. It's all about looking at it through a different perspective and a different lens. What do you get to do in December and how do you get to achieve that?

Cori (30:54):
The phrasing on that is just so important, I think to note it's not what can't I do, what shouldn't I do? It's what do I get to do? And owning what you even want to do as that one non-negotiable to survive and really thrive. I won't even just say survive, but thrive through the rest of this holiday season and go into January feeling fabulous and like you're already building those results. Brooke, thank you so much for all these great tips and guys, I really do want to hear what's the one thing you want to do to make this holiday season extra? Super fabulous. Have a great rest of your week.

*Note: This transcript is autogenerated there may be some unintended errors.