Latest / The Body Recomposition Revolution | Fat Loss and Strength for Women 35+ / 3 Easy Fat Loss Habits After 35 (Even During Holidays, Spring Break, and Busy Weeks)

Transcript

3 Easy Fat Loss Habits After 35 (Even During Holidays, Spring Break, and Busy Weeks) · The Body Recomposition Revolution | Fat Loss and Strength for Women 35+

0:11
And welcome back to the Body Recomposition podcast.
0:14
This is Robin and if you are listening during the holiday
0:17
season, you are just in time and I can already pinpoint the
0:21
things that you're going through because if it's the, if it's the
0:24
holiday season, I know yourself care is starting to slide and
0:27
your workouts are starting to diminish and your intentional
0:31
eating is probably on its way out the door, just like mine has
0:35
been in many years past. But for the past few years, I
0:40
have been able to pretty much stay on track during the
0:42
holidays. And if you would have told me
0:45
that about myself years ago, I would have laughed in your face
0:49
because during the holidays I almost just assumed I would be
0:53
putting on at least 5 lbs. I kind of expected it because I
0:57
thought, well I can't work out and I can't prep my food and I
1:01
can't I can't practice self-control around the cookies
1:05
And it's supposed to be about love and family and snuggling
1:09
and comfy, cozy and elastic is the vibe.
1:12
So it was almost OK with me. I would always tell myself,
1:18
well, I'll just get control of this in January or my New Year's
1:23
resolution is, and there's nothing wrong with having a
1:27
January goal or a New Year's resolution.
1:30
But what's wrong with the situation I just described is
1:34
you are setting yourself back so much further than you would be
1:40
if you just maintain. Because between now and New
1:44
Year's, you don't need to move the needle, you just need to
1:48
maintain. You don't need to move the
1:50
needle. You don't need to make huge
1:52
progress. You just want to maintain.
1:55
So you're not setting yourself back come January, because
1:59
that's defeating. And then it's even harder to
2:01
start in January. And when it's that much harder,
2:04
you are that much more discouraged and likely to quit.
2:07
So today, I'm going to go over 3 holiday habits, we'll call them,
2:12
that are going to help you stay on track during the holidays.
2:14
And these are the three habits I have been practicing for the
2:17
last three years. And they're totally doable.
2:20
They're totally doable. I know that because I have my
2:24
RAC Elite Ladies. And a couple weeks ago, maybe a
2:27
week and a half ago, I started a competition inside my group for
2:31
I think it was a month of free rack coaching.
2:35
So within my group, I started pinning these habits throughout
2:39
the week leading up to the competition.
2:41
You know, I think 1 is drink 100 ounces of water.
2:44
I think another one is to hit your lift for the day.
2:48
I think another one is to hit your macro target 10,000 steps.
2:53
And everyone has these habits within their profile that were
2:57
added. And each habit is worth a
2:58
different amount of points. And ultimately, my reasoning
3:02
behind adding these habits individually leading up to the
3:06
competition was so that they felt like it was doable.
3:10
They felt like it was doable. And they knew that when the
3:12
competition started that they had it they had in the bag.
3:16
And these habits are habits that I try to instill in my ladies
3:19
anyway. But to have it in a setup where
3:23
they can physically check the box within the app, like yes, I
3:28
finished my water. Yes, I hit 10,000 steps.
3:31
Yes, I was within 100 calories of my macro target.
3:34
That's rewarding. And we're going to talk about
3:37
your own little simplified checklist that you can utilize
3:40
during the holiday season if you so choose.
3:43
Or if you'd like to just mentally note which habit 1-2 or
3:46
three you're going to implement. Great.
3:49
Prior to this holiday habit episode, I have actually posted
3:53
two other episodes all about habits and what spurred me to do
3:58
that was because I had read the book Atomic Habits during COVID.
4:02
So years ago I read that book and that book changed my life.
4:07
Honestly, it truly changed my life because when I read that I
4:11
started implementing these tiny doable habits, hence the title
4:17
atomic habits because atomic means small.
4:20
So if you are somebody, and I was that somebody who says I'll
4:23
start in January, you are looking at fitness from the
4:26
completely wrong perspective because you're seeing it as a
4:30
destination, right? You're seeing your fitness, your
4:33
health, your wanted physique as a destination.
4:37
And that is the opposite of how anybody who is living with the
4:41
fitness, the physique that you want views it.
4:44
It is because if you see someone on Instagram or if you have
4:48
somebody in your life who you are admiring, you admire the way
4:52
they look. You admire how well they take
4:55
care of themselves. You just admire them.
4:58
I promise you that was not built overnight and it didn't stop
5:02
when they got there. That is their lifestyle.
5:05
That is my lifestyle. That is the ladies eye coach.
5:08
That's their lifestyle. They might not believe it now,
5:11
but that's something they're switching inside, which is
5:14
altering their identity. They have to view themselves in
5:17
that way. They need to view that lifestyle
5:20
as being their own. They're women who live.
5:23
They are women who prep their food.
5:24
They are women who take care of themselves.
5:26
Your identity shift is everything.
5:28
So that's why we're going to go through these three habits
5:31
quickly. And I want you to pick one, just
5:34
one. You don't have to do all three,
5:35
but just pick one. And if you want to do 2 or even
5:38
3, great. And do them throughout the
5:41
holiday. Maintain those habits, maintain
5:45
them because your body thrives on momentum and not a massive
5:49
overhaul. You're building momentum, you're
5:51
building confidence. We're going to make it easy,
5:53
therefore pleasant. And the tiny wins you're
5:56
experiencing along the way throughout your holiday are just
6:00
repeated promises that you keep to yourself on a normal basis.
6:03
And that is what's going to build your confidence and that's
6:05
what's going to build your momentum.
6:07
And ultimately that's going to build your body into exactly
6:10
what you want it to be. So let's start with habit number
6:13
one or holiday. OK, habit number one.
6:16
We're going to call this one the 10 minute rule something instead
6:21
of nothing. OK, habit #1 the 10 minute rule
6:25
something instead of nothing. And the reason I'm calling it
6:27
that is because during the holidays, we are all busy.
6:31
We are tight on time, we are running around, we are cooking,
6:35
we are shopping, we are doing all the things.
6:38
And that just means you are all the more likely to be
6:41
inconsistent with your workouts. And I, I don't even need to
6:45
describe the mindset you have during the holidays with your
6:47
workouts because I've had it. But you know how it is.
6:50
You're busy and these things are important.
6:52
These family events, these last minute shopping trips, they have
6:55
to happen. So when you have the choice of,
6:58
oh, do I go to the gym or do I run my errands?
7:01
Yes, you're going to choose the errands.
7:03
But here's what you're going to do differently this year.
7:07
Go in for 20 minutes instead of 60 or go in for 10 minutes
7:11
instead of 45. Do something, do anything.
7:14
Because every time you do something that triggers the
7:18
habit loop in your head and that solidifies this as part of your,
7:22
your internal system. So remember, if you listen to
7:26
the last episodes, we talked about the queue craving response
7:30
reward. When you do that habit, even if
7:34
it's going into the gym for legitimately 2 seconds and
7:37
picking up a weight and leaving your brain completes the habit
7:41
loop that is completing the habit loop.
7:44
It is reaffirming that notion of, yes, this is who we are,
7:48
this is what we do. And that reinforcement is called
7:52
identity reinforcement and it is the number one factor in long
7:57
term consistency is your identity reinforcement.
8:01
That's who you are. You go to the gym, even if it's
8:03
for 10 minutes, you're still going in there.
8:06
And the people at my gym, if they see me run in and
8:09
sweatpants looking like a wreck and I do some quick sprints on
8:12
the Trent, nobody's surprised because that would be me.
8:15
I would run in for 10 minutes and do some sprints and then run
8:19
out the door and not acknowledge anybody it because that's who I
8:23
am. Not the I actually talk way too
8:25
much. But if you see me doing that,
8:26
it's not a shock because I'm not going to miss my workout.
8:30
If I am going to do 10 minutes of sprints instead of nothing,
8:33
I'll do 10 minutes of sprints. I'm completing the habit loop.
8:36
I am reinforcing that identity. It's not weird because that's
8:39
who I am. I would do that and so would you
8:42
if you keep doing that. So when you do that tiny version
8:46
of your habit, the 10 minute workout or a high protein
8:49
breakfast or a 5 minute walk or logging your water, whatever,
8:53
you are activating the loop and you are protecting your maybe
8:57
new identity because you are a woman who takes care of herself.
9:01
That's who you are. You're not doing the habit for
9:04
the outcome. You're doing it to keep your new
9:07
identity alive. Don't let it die because that's
9:10
what happens in December. That dies.
9:13
Don't let at it, just keep nourishing it, even if it's for
9:17
10 minutes a day. And this, this is ultimately
9:20
this is the trap I fall into or used to fall into now.
9:23
No, but I used to fall into it because I would have these
9:27
planned out workouts and they would take an hour.
9:29
And I don't know why, but I am very systematic.
9:33
Even when I'm at my worst, I still run at the worst possible.
9:36
You still run with the worst possible systems.
9:38
So I would have these 60 minute workouts and I thought, well, if
9:41
I even skip one exercise, I might as well not go in and I'll
9:44
just do it later or I'll just do it tomorrow.
9:47
Then what happens? You skip the loop breaks and
9:50
then you quit because you have this shame like, well, now that
9:54
I've skipped it, I might as well just not do it tomorrow.
9:57
It is a vicious cycle. But if you do a tiny doable
10:01
action that is reinforcing the identity you want, you're
10:05
completing the loop, you're keeping your system running.
10:08
And that's why that that phrase of something instead of nothing,
10:11
That's how you build momentum. You're not training your body,
10:14
you're training your brain. OK, So it's not about putting
10:18
that work out into your body. It's truly about training your
10:21
brain. Remember that when I used to
10:23
tell one of my clients that all the time she was, I just can't
10:26
go in the gym. And I know you know who you are
10:28
if you're listening. And I would tell her, I just
10:30
want you to go in and put your finger on a dumbbell.
10:33
And then if you want to leave, leave, leave.
10:35
But at least you walked your butt in there and you put your
10:38
finger on a dumbbell. You don't have to put any stress
10:40
on your body. But you already trained your
10:41
brain in doing that, that this is what you do, this is where
10:44
you go, and this is the time you go there.
10:47
Habit #2 habit #2 this is my favorite habit because I love
10:51
food. Habit #2 the non negotiable
10:54
protein meal, 25 to 40 grams. That's your non negotiable 25 to
11:00
40 grams of protein. OK.
11:03
That single habit is a metabolic anchor in every sense of the
11:08
word. It stabilizes your Physiology
11:10
for the entire day. What does that mean?
11:13
It stabilizes your appetite. You reduce your cravings, your
11:16
energies up, your blood sugar stabilize your fat oxidation is
11:20
pumping and you are even keeping your muscle because you started
11:23
your day with enough protein. And I used to be a chronic
11:28
morning faster until I started following Doctor Stacey Sims
11:32
work. And she would always talk about
11:34
the importance for women above the age of 35 to eat 25 to 40
11:39
grams of protein. And I teach my own clients.
11:42
If that's not doable, start with 15.
11:45
That's on the very, very minimum end.
11:46
But as a broad scope, 25 to 40 grams of protein for women, that
11:51
really did wonders in terms of my cravings because when I start
11:56
my day with that amount of protein, I'm good.
12:01
I am good for at least a couple more hours and I'm not craving
12:04
anything and I am energized and I have the best workouts.
12:08
I'm not kidding you. When I started actually fueling
12:11
my body upon waking, I'm good. And I have actually been able to
12:16
maintain my muscle mass while being in a deficit, which is
12:21
unheard of for me because, well, I can put on muscle relatively
12:24
easy. It just runs away from me, I
12:25
swear. OK so your one non negotiable
12:28
protein meal, the 25 to 40 grams at breakfast is one of the most
12:32
powerful tools you have for preventing holiday weight gain.
12:37
A while back I did an episode on the top habits.
12:41
I think it was by research done from the National Weight Control
12:45
Registry. It was and they had listed all
12:47
the habits that their participants who had
12:49
successfully maintained their weight loss for years and years
12:53
and years. They listed those habits and
12:55
their research showed that people who eat breakfast, a
12:58
balanced breakfast, balanced breakfast with protein as the
13:03
anchor, people who eat breakfast experience fewer cravings and
13:07
better long term weight maintenance.
13:10
And studies show that that high protein in the morning that
13:13
reduces your hunger hormones, stabilizes your blood sugar, and
13:17
it cuts your nighttime snacking by up to 400 calories.
13:21
And for women who are 35 and above, that is a game changer
13:25
because it improves your cortisol rhythm.
13:27
It supports your muscle maintenance.
13:28
It means you can hold on to your muscle.
13:31
You don't need a perfect day during the holidays.
13:34
You don't. But at least throw that anchor
13:36
in the beginning so that all of those things I just mentioned
13:39
are stable and your metabolism is pumping as efficiently as
13:43
possible. You might be thinking, what does
13:45
that look like? For me that looks like this.
13:49
So if I'm at home I I have my non negotiable prepped meal no
13:53
matter what and it's my breakfast.
13:56
I have equal parts cottage cheese, rolled oats and egg
14:00
whites blended up with a food emulsifier and some vanilla and
14:04
cinnamon to taste. And I make that as a little
14:08
protein pancake in the morning. And if I'm going somewhere, if
14:12
I'm traveling, yeah, it's it's really not unheard of for me to
14:15
bring some of those ingredients with.
14:17
OK, who am I kidding? Yeah, I will bring those with
14:19
because I love them so much. I do.
14:21
I love them. I bring them in a cooler.
14:23
But if I'm going to be polite and not shock everybody with my
14:25
ridiculousness, then I will bring whey protein powder with
14:29
me. I will bring.
14:30
I'll bring protein bars. David bars are my favorite.
14:34
I will bring those types of more easily accessible proteins, beef
14:38
jerky sticks wherever I go. I'm pretty much tracking down a
14:42
grocery store. I just don't make it anybody's
14:45
problem. You know, I'm not going to be
14:47
the squeaky wheel like I have to get to a grocery store.
14:50
I just say I'll be right back. I'm heading to the store one
14:53
second. Nobody cares.
14:54
Don't make it a big deal and it won't be a big deal.
14:56
Don't call attention to it and it won't be the center of
14:59
attention, OK? Just focus on your goals.
15:02
Focus on what you do to maintain them and if you can get that
15:05
breakfast in which you will, you will run to the store, not a big
15:09
deal. Or pack your food, pack your
15:11
food. If you need ideas on that, I
15:13
have a million to zip lock bags. I will throw in a scoop of
15:16
protein powder in each zip lock bag.
15:18
So I know that in these little zip locks there is 30 grams of
15:21
protein. There's lots of different things
15:23
you can do. And on my Instagram I have
15:26
travel hacks. I was just remembering I have
15:29
travel hacks, a little reel I posted on all my travel hacks
15:32
that I use while traveling and also trying to maintain my
15:36
macros and making sure that I get my workouts in.
15:40
So if you go to my Instagram, RAC Fitness under Dash, so RAC
15:44
Fitness under Dash, there is a reel that shows all of that
15:48
stuff. And if you are kind of just
15:52
starting out, you'll probably think I'm crazy, but it's fine.
15:55
That's who I am. I also know this when you are
15:59
trying to embrace this new identity and make it who you are
16:02
during the holiday season, you're primarily with people who
16:05
love you. And if you let them know, hey,
16:09
I'm going to run to the store or hey, can I borrow your microwave
16:14
or excuse me, I'm going to go shake up a protein shake.
16:19
Those people either already know that you're on this journey and
16:22
they should be supporting you. And if they don't then that's
16:26
that's their problem. Don't make it, don't make it
16:28
your own. But most likely if they're your
16:30
family or people who love you, they are going to support you so
16:32
you don't need to worry about that.
16:34
I have been maintaining my physique.
16:38
That sounds obnoxious but I have been for quite a few years now
16:43
and my family is just so used to me.
16:47
They know me and they will call me ahead of time and say, Hey,
16:51
what can I have in the fridge when you arrive?
16:53
I appreciate that. I really do.
16:55
They they will ask and say, what can I have for you?
16:58
Do you want egg whites? Do you want spinach?
17:01
What? And that is speaking my love
17:04
language. It's so intentional.
17:06
So there's a tip for your family if you want to directly let them
17:10
know so they don't have to read your mind.
17:11
You can just say, hey, if you want to support me this holiday
17:14
season, I'm trying to, you know, maintain my health goals, know
17:17
that I'm going to use your microwave or don't make fun of
17:21
me when I take out my rolled oats.
17:23
OK, That some people need those reminders.
17:26
Lastly, we have, I keep saying these are my favorite habits,
17:29
but all three of them are my favorite habits.
17:32
Lastly, habit #3 we have M&M. Just remember that M&M&M stands
17:38
for morning movement or meal movement M&M.
17:43
So totally understandable if you can't get a lift in and you're
17:48
running short on time or energy or equipment and you just aren't
17:52
prepared in that capacity. Remember Eminem, you don't need
17:57
more workouts, you just need more movements.
18:00
So what that means is start your day with at least 10 minutes of
18:04
some morning movement. It doesn't have to be anything
18:06
super intense. And I will tell you this, I have
18:09
gone so far as to just walk in place for my morning movement
18:14
while traveling. If my space is an issue, I will
18:17
walk in place. Not that hard.
18:21
I just listen to a podcast and I kind of just walk in place.
18:25
Sometimes when I get really moving, I will start doing some
18:29
what are those called there? You raise your knees in there
18:31
and you're kind of jogging and I forgot what they're called, but
18:34
I will do things like walk around the kitchen or do lunges
18:39
around the living room. I'll get some movement in.
18:42
Whether anyone likes it or not. I'm going to move my body
18:45
because that's what I do. That's my identity.
18:48
It might not be super effective when I walk in circles around
18:52
the kitchen, but at least I am instilling the habit loop.
18:55
I am reinforcing that identity of I move my body in the
18:59
morning. Today it was just 10 minutes,
19:02
but I moved my brain, checked a box.
19:05
Now that is the morning movement component or the other M&M.
19:09
You can have not the candy, actually have the candy.
19:13
The other M&M is meal movement. So after you eat a meal, go move
19:18
for 5-10 minutes. This is what I do during the
19:21
holidays because if you're in my family, we sit a lot.
19:26
We sit a lot, we joke a lot, we cackle and it's just a lot of
19:30
sitting. It's a lot of sitting and eating
19:32
and watching TV and snickering. It's just it's a lot of sitting
19:36
though. So I have a meal movement rule.
19:39
I don't make anybody elses problem and I don't really even
19:41
announce it. After I eat a meal, I go move
19:44
for 10 minutes. I either go downstairs and walk
19:46
on my parents treadmill or I go outside depending on my
19:49
surroundings. I go outside and walk for 10
19:51
minutes. I might have to throw on my
19:52
boots and trudge through the snow, but I am going to move for
19:55
five to 10 minutes. Now I want to introduce you.
19:58
If you haven't heard of this acronym, I'm introducing you to
20:01
a new acronym called Neat NEAT, Super neat.
20:06
Neat. The NEAT stands for non exercise
20:10
activity Thermogenesis. What does that mean?
20:13
Basically, it is all the calories you burn from movement.
20:17
That isn't workouts, it's walking around the house, it's
20:20
running your errands, it's going out to the mailbox, it's going
20:22
up the stairs, it's picking up the toys, putting away the
20:25
dishes. All those movements that you
20:27
have throughout the day. That is what's making up your
20:31
NEAT. And NEAT is the biggest hidden
20:35
driver of your daily calorie burn.
20:37
And it will make you, it'll make or break you when it comes to
20:40
your fat loss. Because I have so many clients
20:42
who are like, Oh my gosh, I'm eating, you know, at a calorie
20:45
deficit and lifting weights and I just can't seem to drop any
20:50
fat. Let's look at how sedentary you
20:53
are. Oh, you have three 4000 steps a
20:56
day. We're going to bump that up bit
20:58
by bit because that's actually where a lot of your calorie burn
21:03
is coming from. It's not coming from your lifts.
21:05
It's coming from your knee and it's coming from being in a
21:07
deficit. A deficit just means you're
21:09
eating less than what you burn on a daily basis.
21:13
And I like to say this story because this is when I really
21:16
realized how impactful my own need was.
21:19
And I remember I was tracking my food and I was, I think I was
21:24
student teaching at the time. But in this particular
21:27
placement, it was a lot of sitting at a desk.
21:30
It wasn't moving around. It was a different component of
21:33
my educational background. It was sitting at a desk and
21:36
doing a lot of that type of activities with the kiddos.
21:39
But once I started my actual teaching career, this is what
21:44
did not change my food. I continued to pack the same
21:47
meals every day. I ate the same amount of food
21:50
every day, but it was different in my actual teaching job,
21:53
teaching kindergarten, is that I was running around that
21:57
classroom. I was getting there early,
22:00
climbing up ladders, hanging things up, passing papers out,
22:03
bringing the kids to music, bringing the kids back, playing
22:05
on the floor, reading books, quickly picking up centers,
22:09
organizing the kids, constantly moving.
22:12
And all of a sudden this has never happened to me in my life
22:16
until this point. And he was kind of wasting away.
22:19
I remember every day I would come home just exhausted and at
22:23
the time I don't think Apple Watches were a thing or really
22:26
Fitbit's but I would just crash. And every day I was just wasting
22:30
away. I could not figure it out until
22:32
I realized I am moving a lot more in this job.
22:36
Which then prompted me to start tracking my steps with a Fitbit.
22:40
It was so archaic looking too. Oh my gosh.
22:42
I think there was 3 dots on it, no screen.
22:44
And then I saw I was getting upwards of 15 to 18,000 steps a
22:48
day where I'm sure I was probably getting half of that in
22:52
my old placement. But I remember thinking that was
22:55
interesting. And then as the years went on
22:58
and I started having kids, every time I was pregnant I became
23:02
immobile. I'm not kidding you.
23:04
I would sit in my really desk chair and I would roll around
23:06
the classroom and try not to hurl, but I would keep a trash
23:09
can with me because I usually did.
23:11
But my steps went way down. And for my first pregnancy,
23:15
those pounds just boom came on. But I was looking at my steps
23:20
and I'm like, I'm down like 8000 steps a day.
23:23
That has a huge impact on your body's ability to keep the fat
23:28
off. It does.
23:29
So when I say things like just move a little bit in the
23:31
morning, move after your meal, get your M&M's in, that's going
23:36
to have an impact on you. Plus, if you just leave the room
23:41
during these family, you get a little social break, get a
23:43
little time to decompress and breathe a bit.
23:47
But that's what I enjoy. I mean, I love my family, but I
23:50
do enjoy going for a walk and having some time to myself to
23:54
just, I don't know, zone out. And I wanted to give you because
23:58
I like numbers and I like that I wanted to give you these numbers
24:02
and do with it what you will. So 2000 plus steps a day, that's
24:06
your number. You are burning about 80 to 120
24:09
extra calories. OK, 5000 plus steps a day you
24:13
are burning an extra 2 to 300 calories. 8000 steps a day you
24:17
are burning an extra 320 to 480 and so on and so forth.
24:21
That's actually quite a bit. And for a quick fat loss
24:26
translation on that, if you burn an extra 250 calories every day
24:31
just by moving more, you know, increasing your NEAT, that adds
24:35
up to 1700 calories per week, which is roughly about a half
24:40
pound of fat per week. As long as you're not eating
24:42
extra food and rewarding yourself, removing more and more
24:46
subconsciously becoming lazier the rest of the day, that
24:49
actually does improve your fat loss efforts quite profoundly
24:53
and easily. So think about it this way.
24:55
If you add an extra 2000 steps a day, you're going to get about
24:59
.2 lbs of fat loss per week just from that added steps.
25:02
Now, if you had 4000 steps a day, you're going to lose about
25:05
.4 lbs per week just from the added 4000 steps. 5000 steps
25:11
added to your day, you're losing about a half pound per week.
25:14
That's a lot. And when there's times that I'm
25:17
doing a cut, you better believe I'm not missing a beat when it
25:20
comes to my steps. I will do zone 2:00 every single
25:24
morning to make sure that I'm at least at 10,000 steps per day,
25:28
which is not hard for me because I naturally I am always moving
25:33
and grooving. I don't sit still much and when
25:35
I do, I pass out. So I am always getting my steps
25:39
in. That's one of the main things I
25:40
do to just maintain in my brain. I have these little rules that
25:45
force me to get my steps in. Not that I need forcing, but if
25:49
I am on the phone, I'm walking. I'm walking and I'm talking if I
25:54
feel like my steps are behind, if I look at my watch, I'm like,
25:56
Oh my goodness, usually I'm at about, you know, 8000 at this
25:59
point in the day. I start cleaning.
26:01
I start cleaning. That's my penance for being
26:03
lazy. I have to clean.
26:05
So I will start doing dishes. I'll go grab a load of laundry
26:08
and what do you know that my house is spotless because I will
26:11
pair that those two habits together so you can find your
26:15
own little micro burst activities ideas.
26:19
Like I said, movement after meals.
26:22
You can do the phone call rule that I just said.
26:24
If you didn't get your morning movement in, do an evening walk.
26:27
I've been doing those lately. Do an evening walk.
26:30
It's great. It's a nice way to unwind, but
26:31
don't go too fast because otherwise your heart rate's
26:33
elevated and you don't want that before bed.
26:36
All right, let's wrap it up. So today, ladies, I talked you
26:38
through it. I talked you through the three
26:40
holiday habits that will keep you on track without dieting,
26:43
without restricting. Restriction is not the name of
26:47
the game we're playing. And without trying to overhaul
26:49
your entire life during the busiest, most emotional month of
26:53
the year. So if you take anything away
26:56
from today's episode, remember this.
26:59
Your body thrives on momentum, not perfection.
27:04
Your identity is shaped by what you do consistently, those
27:07
atomic habits, not what you do intensely.
27:10
So as I said, one of my old clients, I would tell her to
27:13
just go into the gym and touch a weight because that completes
27:16
the habit loop that reaffirms the identity that you are
27:19
shifting yourself into. You have to complete the habit
27:23
loop to actually change the way you view yourself.
27:26
So let's recap. Habit number one was the 10
27:29
minute rule something instead of nothing.
27:31
This is your identity anchor. When you show up for even 2:00
27:34
to 10 minutes, you're activating the habit loop.
27:36
So even if you just do some dumbbell lunges and then some
27:40
air squats, great, you did it. Your brain says this is who we
27:45
are. We lift, we do this.
27:47
You're not training your body, you're training your brain.
27:50
And that tiny action keeps your identity alive.
27:53
It prevents that shame spiral the I'll restart in January
27:56
trap. Do not do that.
27:58
That habit works every time. Habit number one was the 10
28:00
minute rule. Habit #2 the non negotiable
28:04
protein meal, you need it to be 25 to 40 grams of protein.
28:07
You do. That's what Doctor Stacey Sims
28:09
recommends. That's what all the research
28:11
points to is if you were a woman above the age of 35, you need 25
28:15
to 40 grams of protein to really blunt that cortisol spike in the
28:18
morning. That's what we're going for.
28:20
One meal, non negotiable. Make it be your breakfast,
28:24
always have it ready no matter what.
28:27
And it's ideally breakfast because we had talked about how
28:29
the National Weight Loss Research Institute pointed to
28:32
breakfast as being one of the most impactful habits of lasting
28:36
weight loss. And I speak to that.
28:39
I can speak to that wholeheartedly.
28:40
So habit number 2 was the non negotiable breakfast meal habit
28:45
#3 M&M. Either get your morning movement
28:48
or your meal movement, your post meal movement that really helps
28:51
with digestion. Just choose one, choose 10
28:54
minutes of movement in the morning or just get that three
28:57
to 10 minutes of movements after your biggest meal.
29:00
It lowers your blood sugar, reduces your cravings, helps
29:02
your digestion, studies your cortisol, keeps your
29:04
inflammation down. When you pair that with your
29:06
NEAT member, the non exercise activity, thermogenesis, all
29:11
those tiny easy movements throughout your day, your
29:14
metabolism is through the roof and it stays stable even if you
29:18
never make it to the gym. Just those M&M movements, the
29:21
morning movement and the meal movement that keeps your
29:25
metabolism running hot. That combos exactly what you
29:28
need to stay consistent without relying on your willpower, your
29:31
discipline, or needing to hit the gym for an hour.
29:35
It's just it's a staple. It can be your staple.
29:37
So your homework, your December strategy.
29:40
Pick one habit. Pick one habit.
29:43
If you've been overwhelmed, December's chaotic.
29:45
If you're someone who's always like starting January, don't do
29:48
that this year, this holiday season, you're going to pick one
29:50
holiday habit, master it, and then add one.
29:53
So not all three at once. Not perfection, Not to punish
29:57
yourself, just to reinforce that identity, to keep your momentum
30:01
rolling. Just one small action that says
30:04
I, I am this person. I take care of myself even in
30:08
the busiest of busy seasons. Because when January comes, you
30:12
will either feel empowered or you will feel remorseful.
30:16
And the difference is not in your weight, it's not in your
30:18
macros or your workout. The difference is whether you
30:20
kept those small promises to yourself this month.
30:24
So these three habits, those are your blueprint for doing exactly
30:28
that. And you deserve to enjoy the
30:29
holidays without, without losing yourself.
30:31
You deserve to feel comfortable and confident and cared for in
30:34
every single photo, in every moment, every memory.
30:36
So just pick one habit, build momentum, feel proud of yourself
30:41
in January, and I'm here with you every step of the way.
30:44
If you want any of the resources I mentioned in this episode or
30:47
other episodes, you can find those resources on my Instagram,
30:51
which I mentioned a little bit earlier in this episode.
30:54
Rack Fitness under Dash, so RAC Fitness under Dash.
30:58
That's my Instagram handle. You can e-mail me.
31:01
I have been getting a lot of emails lately and you know the
31:04
holiday season is busy, so I will try my best to e-mail you
31:07
back within 48 hours. As of now for the holiday
31:11
season, I won't be doing mini custom macro formulations, but
31:16
if you do have a question, my e-mail address is RAC Fitness
31:20
MN. So RAC Fitness MN for
31:25
minnesota@gmail.com Again ladies, thank you for listening
31:29
and I hope you have the happiest holidays.