Have a Fit Holiday by Avoiding These 3 Common Mistakes
In this episode of the Get Sculpted podcast, hosts Tijana Daly, Jordanna Nativ, and Marilynn Roth discuss holiday exercising and nutrition and how to stay on track with your goals.
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Is the holiday season one of the biggest obstacles between you and your exercise and nutrition goals? Already stressed about party food (and drinks!), finding time for exercise, and losing momentum in your body transformation journey? Before you abandon your progress until January 1, get ahead of your approach to holiday fitness and nutrition with this episode of Get Sculpted.
Join body transformation coaches Tijana Daly, Jordanna Nativ and Marilynn Roth as they give three bite-sized, actionable tips to keep you on track with your goals through the holiday season. Work smarter, not harder, by simply learning what to avoid - without doing more!
In this episode, we cover:
One common eating habit to avoid during the holidays to prevent over eating
Why you should not punish yourself with extra exercise to offset eating more during the holidays
The most important thing to avoid to keep your fitness and nutrition goals on track
Are you ready to make this holiday season your healthiest yet? Don’t go at it alone—grab a buddy and implement these steps together for greater success. And remember, how does your best self navigate a holiday party? Share your thoughts and successes by tagging us at getsculpted.ca on social media. Until next time, let's get sculpted together!
Your identity is leveling up when you're working on your health and fitness and especially with our clients in Get Sculpted. As they evolve, their definition of what fun looks like is changing, and it's elevating to align with this identity, like their best fit, happiest selves.
-Jordanna
Don't miss our upcoming episodes, where we share science-backed strategies to boost your metabolism, ditch restrictive diets, and build a sustainable, healthy lifestyle tailored to you. Ready to see real results and work with the Get Sculpted team? Visit us today at getsculpted.ca.
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More about the Get Sculpted Podcast
Welcome to Get Sculpted, the podcast designed for women ready to transform their bodies and level up their lives with science-based strategies and actionable advice.
We dive into the essentials of fat loss, muscle building, and metabolism optimization by helping you work smarter, not harder.
This isn’t about quick fixes or fad diets; it’s about creating sustainable habits and stacking wins. We’ll help you fuel your body, strengthen your mindset, and build your 2.0 sculpted self from the inside out.
We’re your hosts, Jordanna, Marilynn, and Tijana. We have over 20 years of collective experience in the training, nutrition, and body transformation business, with over 1000 transformations and counting.
Ready to get stronger, more empowered, and embrace a healthier, more resilient you? Join us every week and start sculpting the life you deserve!
The unedited podcast transcript for this episode of the Get Sculpted podcast follows:
And in fact, we want to talk to you today about just three things that you can avoid doing that are going to help you stay on track with your goals over the holidays. And so the first one—we're going to dive right in because we know you don't got a lot—is about skipping meals.
Skipping Meals
[Jordanna] It's very, very easy to not eat in the morning when you're headed off to work. Just grab a coffee on the way because you have a party meal at the end of the day, or you're headed out that evening to go to that holiday dinner or that work event afterward. And it's very easy to then just skip that early morning meal.One of the reasons why we are asking you to avoid doing that and actually stick to your normal eating routine is because you're going to end up overeating later on in the day. We see this all the time with our clients. They'll end up skipping breakfast, or they'll skip lunch, or maybe both.
And I know we've all experienced that ourselves too in the past. And you end up just going into that dinner so hungry that as soon as the food starts rolling out, you're eating. You're not really thinking about it. You're not present. You're not mindful in your food. And ultimately, you're going to end up feeling like garbage at the end of the night and well into the next day. Girls, would you add anything extra here?
[Tijana] I would only say that this is when people in general will say, “Oh, I’m eating barely anything or a thousand calories a day.” And it feels that way because you're skipping meals. So that's why we don't do that.
[Jordanna] Yeah, absolutely. I love that because you end up thinking you're eating, “Oh, I'm only eating a thousand calories,” but then you go to these dinners, and it ends up being maybe 1500 calories in that one meal alone. And at the end of the day, you would have ended up overeating from your baseline.
[Marilynn] You use this saying all the time, Jord: the easiest way to overeat is to undereat. So it's absolutely something to keep in mind when you're enjoying these holiday meals for sure.
[Jordanna] So the key here is to really stick to your regular eating pattern. And we tend to recommend, you know, three to four meals throughout the day. If you do have a bigger meal planned before going to that event, have something small. Maybe have a protein shake, maybe a small bowl of Greek yogurt with some fruit and stuff like that in it, just to tide you over and have you satiated enough to: Hit your protein goal—from a more coaching standpoint, we want you hitting that protein goal every day. Not go in completely starving, so you can approach the meal more mindfully and make more present choices. That's actually what we want you to be doing when you stop skipping meals. Absolutely.
Overdoing Cardio
[Jordanna] So Mar, do you want to talk to us a little bit about the relationship with cardio over the holiday period?
[Marilynn] Oh, yes, I do. I do want to get real about this because I admit that it's something that not only did I think, but I did. And that's the idea of having to do extra cardio to make up for excess food that you eat over the holidays.
But I am going to tell you full stop—it does not work. And it sets you back way more than you realize because the truth is, and I know it sounds harsh, you cannot out-train a bad diet.
And the idea that you're going to spend extra hours doing cardio on the elliptical or the treadmill? It doesn’t balance out, right? Like the math—it doesn’t make sense. Exercise does not burn as many calories as you think, ladies. And also, who has the time to be spending on a treadmill or an elliptical? We don't have that time, especially during the holidays.
The other thing to think about is that if we slip into this mindset of “I ate this, now I have to burn it off,” you're also creating an unhealthy relationship with food and exercise. Exercise is no longer about health and feeling good—it’s punishment.
Drinking Alcohol
[Tijana] This is a big one. Dun, dun, dun. Yeah, I know this one's one that you're not going to love me for. But it is to stop drinking alcohol.
I just want to preface this by saying I was the biggest drinker ever. So I’m not one of those who can only have one drink. No, I loved drinking very much. However, let’s be honest. What happens when you drink?
You lose your inhibitions. That’s right. And the alcohol itself? It has calories. And they're empty calories because they’re not giving you nutrients. Then you're going to be hungover or tired and not working out at all or at your full potential.
Building Healthy Holiday Habits
[Jordanna] When clients start experiencing this for themselves, at first there’s so much resistance to not drinking or significantly reducing. It’s hard, you know, because it’s such a socially acceptable way of navigating a social event.
[Marilynn] But when they get the perspective, it all makes sense. Like some clients will say, “Oh my gosh, all my friends or family feel like garbage today, but I feel amazing.”
The Power of Consistency
[Marilynn] Speaking about the women in our Get Sculpted community, I think that’s one of the most amazing things. They go into the holidays already thinking and doing these things because they have their routines and habits in place.
[Jordanna] That’s why it’s so important to align yourself with people who share these values.
[Jordanna] We hope you found this episode helpful. If you feel ready to take action, we encourage you to team up with someone to implement these steps. Share this episode and tag us at GetSculpted.ca to show us all your wins!