Master the fundamentals

“Master the fundamentals, and the rest will follow." ~Larry Bird

TAKING ACTION:

✅ Let me know how you’re doing with our fundamentals so far—water, workouts, and whole foods! Where are you feeling successful? Where are you struggling?

It’s no secret that our capacity is often a bit limited during the holiday season, but that doesn’t mean we have zero capacity. When you’re able to discover what your true capacity is, you can stay on track without feeling overwhelmed. It’s also possible to even expand your capacity a bit during this season—and this is what will bring real results over the next couple of months. I encourage you to show up every day as we discuss mindset through the holidays, how to discover (and potentially expand) your capacity, and follow our simple TAKE ACTION strategies—the Three W’s (water, workouts, and whole food nutrition).

⬇️Why these simple strategies help keep you on track during the holidays⬇️

💦Focusing on your water goal: Keeps you hydrated to support metabolism, reduces false hunger signals mistaken for cravings, and helps process richer holiday foods efficiently. By hitting your daily water target, you’ll avoid the dehydration-induced fatigue and bloating that often lead to skipping workouts or grabbing quick, processed snacks, ensuring you feel energized and in control through parties and travel.

🏋️‍♀️Consistency with your workouts: Maintains muscle mass and metabolic rate, burns extra calories from indulgences, releases endorphins to curb emotional eating, and preserves fitness progress. Sticking to your routine creates a psychological anchor of consistency that prevents the “all-or-nothing” mindset.

🥗Consuming mostly whole-food nutrition (around 80%): Provides high-volume, nutrient-dense meals for satiety with fewer calories, stabilizes blood sugar to prevent crashes and overeating, and supplies vitamins and fiber for digestion and energy. When most of your plate comes from whole food nutrition, you crowd out room for excessive treats while still enjoying them in moderation, leaving you satisfied instead of deprived and less likely to binge out of guilt.

The combination of these strategies creates a flexible, structured foundation for enjoying the holidays without derailing your long-term goals. 💯

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