November 2024 Newsletter

[NAME], I’m going to help you thrive during the holiday season, when people often struggle

with fitness and nutrition.

In fact, I’ve got a five-day plan that will reduce stress, increase enjoyment and keep you moving

toward your goals. You can apply this plan in the lead-up to any holiday.

We’re going old-school with pen and paper so you don’t get distracted by notifications, apps

and games on your phone. We’re going to lay the tracks in the right direction and make sure

you build momentum.

Step 1

On a sheet of paper, leave some space at the top, then draw four vertical lines to divide the

page into five columns. Label them Day 1, Day 2, Day 3, Day 4 and Day 5. In each column, we’re

make a simple list of “essential activities” for the next five days. These are the non-negotiables.

Add a checkbox beside each item, then put this paper somewhere you’ll see it often.

In the space at the top, write down your current No. 1 health or fitness goal and circle it so you

notice it every time you look at the list.

This goal is the reason you’ll stick to the plan.

Step 2

Write down simple but healthy breakfasts, lunches and dinners for the first four days. Make it

easy: Select your favorite fast meals that match your goals. Think salads, raw veggies and lean

meat. Don’t overcomplicate things, and don’t be afraid to enter the same meal several times if

it helps!

You’ll probably be busy in the lead-up to Day 5—the holiday—so make sure you have everything

you need to make these 12 meals over four days. If you don’t have what you need, you’ll be

tempted to munch on stuff that doesn’t fit with the goal at the top of the page.

Remember, we want four days of great nutrition in the lead-up to the feast!

Step 3

Put a workout on each of the first four days at a specific time. These are critical events—use a

marker of a different color if that helps you prioritize them.

Tip: Schedule workouts early in the day so you do them before things get busy.

Three workouts should be at the gym, and the fourth can be something fun on your own—like a

bike ride or hike. This “extra activity” is designed to be fast and very enjoyable—no travel time,

nothing long, just simple movement you love.

If I were doing this, I’d hit the gym on Day 1, Day 2 and Day 3, then schedule a 30-minute bike

ride or hike in a nearby park for Day 4.

If your schedule is out of control, list two gym workouts and two fun physical activities. Yes, an

epic flag football game with family in the back yard counts!

Step 4

List the exact number of alcoholic beverages you plan to consume each day. If the number is

zero, enter that on the sheet. We’re setting intake levels in advance so you don’t get carried

away when the good times roll.

I’d recommend you put “zero” on days 1-4. That way you’re buffering any alcohol on Day 5 with

four days off.

Step 5

Head to Day 5 and write this: Enjoy yourself!

That means you don’t have to worry about your holiday feast. You’ve set up an incredible four-

day lead-up to an important holiday, and you’ve earned the right to enjoy yourself. Have a great

meal with friends and family, watch the game, and celebrate.

My one tip here: Stick to the beverage intake you planned.

Step 6

Tick boxes every day as you go. You’re going to build incredible momentum, and the string of

checkmarks will keep you on track.

If you miss something, don’t stress about it. Just move on and hit the next checkbox on the list.

Holiday Hero!

With this plan in a high-visibility location, you’ll set yourself up for success as the holiday

approaches. You’ll eat well for four days and move a lot. Then, when the big day arrives, you

can enjoy it guilt-free.

Our coaches specialize in creating plans like this to help people accomplish their goals! To talk

about a detailed personal plan, reply to this email and we’ll set up a time to talk.

All the best in the holiday season!

[NAME]