This two-part solo episode will cover how to plan your training and nutrition around the winter holidays, from Thanksgiving to the end of the year, whether you’re in a muscle-building or a fat loss phase, so that you can enjoy the celebrations while still going after your goals.

In Part 1, I discuss:


Why you don’t have to sacrifice fitness during the holidays, or vice versa
Nutrition for fat loss: planning diet breaks, higher-calorie days, bigger, and smaller weekly deficits


Links and resources:

Podcast ep. 19: “Balancing fat loss success with eating out and holiday meals” – https://anchor.fm/fit-to-transform/episodes/Balancing-fat-loss-success-with-eating-out-and-holiday-meals---Ep--19-e1qtm4q 

Research paper: “Effect of the Holiday Season on Weight Gain: A Narrative Review” by Díaz-Zavala and colleagues – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5514330/ 

Research paper: “Effectiveness of a brief behavioural intervention to prevent weight gain over the Christmas holiday period: randomised controlled trial” by Mason and colleagues – https://www.bmj.com/content/363/bmj.k4867 

Podcast ep. 53: ”Why you stop sticking to your diet (and what to do about it)” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Why-you-stop-sticking-to-your-diet-and-what-to-do-about-it---Ep--53-e26rl1t 

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