| Dear Performance Institute Members, |
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| The holiday season is fast approaching, bringing festive get-togethers and our January Drop 2 Sizes program! If you’re motivated to improve your body composition or avoid the dreaded holiday waistband-tightening, the LAST thing you want to do is adopt the mindset of: “I’ll just enjoy the holidays and start fresh in January.” |
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| Don’t get me wrong, I want you to fully enjoy the holidays—cherish time with loved ones, take a break from the grind, indulge in some well-earned rest, and savor delicious food and drink. But you can do all that without turning the holidays into a total free-for-all. |
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| In our Drop 2 Sizes program, we focus on changing mindsets around holidays and eating out, so you can enjoy the foods you love (nothing is off-limits!) while still achieving your goals. Here’s how past D2S grads have successfully navigated the holiday season: |
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| Sip Smartly: Keep the holiday spirits high while managing your calorie intake. Limit alcohol and choose simpler drinks without calorie-heavy mixers. Alternate alcoholic beverages with water or sparkling water to stay hydrated and feel great the next day. |
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| Appetizer Wisdom: Choose lighter appetizer options. Shrimp cocktails, veggie trays, and other lower-calorie snacks are your best bet. Be mindful with fried, creamy, or high-fat appetizers, and enjoy them selectively. |
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| Plan Your Plate: Create a Christmas version of the “Ideal Plate.” Fill half your plate with veggie-focused options like Brussels sprouts, broccoli, or salads. Reserve a quarter for lean proteins, such as white meat, and the final quarter for starchy favorites like potatoes, yams, or a dinner roll. |
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| Mindful Eating: Slow down and truly savor each bite. Pause to enjoy the company and conversation. Eating mindfully helps you stay in tune with your hunger and prevents overeating. |
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| Dessert Dilemma: Be intentional with desserts. Select your absolute favorites and enjoy moderate portions. There’s no need to sample everything—focus on what brings you the most joy. |
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| Post-Dinner Stroll: After the feast, gather the family for a 10-minute walk. It’s a fantastic way to bond, aid digestion, and manage post-meal blood sugar levels. |
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| Leftover Strategy: Approach leftovers with a plan. Use the “Ideal Plate” method to portion out balanced meals, making your week’s food prep a breeze. |
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| The holidays are about joy and togetherness, and you can embrace the festivities without compromising your health and fitness goals. Take these tips from our Drop 2 Sizes grads to heart, and make this holiday season your healthiest and happiest yet! |
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| Stay tuned for our upcoming newsletter, where we’ll dive into the transformative power of Metabolic Resistance Training (MRT) and non-traditional anaerobic training—the foundation of our Drop 2 Sizes fitness program. |
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| Wishing you a Merry and Healthy Holiday Season! |
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| PS, Interested in joining our January 2025 (D2S) Drop 2 Sizes program? Contact us today to get on the waitlist info@pitraining.ca. Spots are limited! |
