In this episode of The Exercise Engineer, the host discusses how to approach Christmas in terms of fitness and nutrition. While she acknowledges that Christmas is a time for indulgence and relaxation, she provides helpful tips for those who still want to stay on track with their health goals. The host emphasizes the importance of staying active, incorporating exercise into a morning routine, and making mindful choices when it comes to food and drinks. She also addresses the common concerns about weight gain during the holiday season and offers reassurance that a few days of indulgence will not undo all the progress made throughout the year. Overall, the episode encourages listeners to enjoy the holiday season while also maintaining a balanced approach to health and wellness.

KEY TAKEAWAYS

• Enjoy Christmas and don't feel the need to track calories or restrict yourself. Christmas is a time for living, relaxing, and spending time with loved ones.

• Stay active and incorporate movement into your day. Offer to get up and be more active, go for walks, and keep your body moving whenever possible.

• Stick to a good morning routine to ensure you prioritize exercise and movement. Getting your workout done in the morning sets you up for a productive and enjoyable day.

• Choose your treats wisely and practice saying no to certain treats. Focus on the treats you truly enjoy and savor them, rather than mindlessly indulging in everything.

• Remember that weight gain during the holiday season is often due to water retention and increased food volume, not necessarily fat gain. Don't panic if the scale goes up temporarily, and focus on enjoying the holiday season rather than obsessing over numbers.

BEST MOMENTS
"Christmas is for living, loving, relaxing, spending time with your family, getting drunk if you want, eating all the food that you want. That's what it's there for, okay?" 

"Just because it's Christmas does not mean that we need to eat until we feel sick. We all do it at Christmas. But just because everyone else is eating excessively does not mean that you have to."

"If you don't want to [overeat], remember that you don't have to. Just because everyone else is does not mean you have to. And remember that the law of diminishing returns."

"Spread out the enjoyment, say no to certain things, say yes to the ones that you definitely want. Remember the first bite will always be the best bite." 

"It's not falling in the water that makes you drown. It's staying submerged. So apply this to fat loss. It's not going over your calories by a hundred that's going to ruin your progress. It's going over your calories and then staying over your calories consistently." 

VALUABLE RESOURCES
https://linktr.ee/theexerciseengineer
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HOST BIO
Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness.

Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.