If you’ve already caught yourself thinking “I’ll just enjoy the holidays now and deal with the damage in January” — this episode is for you.
Because here’s the truth:
It’s not lack of discipline.
It’s not willpower.
And it’s not that you “can’t be trusted” around holiday food.
It’s the environment — and how it interacts with stress, hunger, emotion, and routine disruption.
In this week’s episode of the Fitness Simplified Podcast, Coach Courtney walks you through a grounded, practical approach to mindful eating during the holidays — one that works in real life, not just on paper.
This isn’t about cutting foods, following rigid rules, or trying to be “perfect.”
It’s about staying connected to your body during a season that tends to pull you out of it.
Contents
Why Holiday Weight Gain Isn’t About One Meal
One holiday meal doesn’t derail progress.
One dessert doesn’t undo months of consistency.
Even one day of overeating isn’t the issue.
What does create problems is what tends to happen around holiday events:
• Going in overly hungry
• Eating while stressed or distracted
• Slipping into all-or-nothing thinking
• Letting the event decide instead of choosing intentionally
• Waiting for January to “reset”
That’s where the cycle starts — and where most women feel like they fall behind every single year.
The Real Culprit: Stress + Autopilot Eating
Holiday food is designed to be tempting.
It’s nostalgic.
It’s emotional.
It’s social.
And it’s everywhere.
Add travel, obligations, noise, kids, alcohol, and disrupted routines — and your nervous system is already running hot before you even arrive.
So when you find yourself standing in the kitchen holding a cookie like you blacked out — that’s not weakness.
That’s biology + environment.
Your willpower isn’t broken.
The environment is just very strong.
What Mindful Eating Actually Means (And What It Doesn’t)
Mindful eating does not mean:
• Eating perfectly
• Overanalyzing every bite
• Cutting out holiday foods
• Saying no to everything you enjoy
It means staying in the driver’s seat instead of letting food — or the event — take over.
It’s the skill of staying connected to your body even when the room is loud, busy, emotional, and full of delicious options.
The Holiday Game Plan That Changes Everything
Most people don’t struggle because they eat holiday food.
They struggle because they go in without a plan.
A plan isn’t restriction — it’s support.
It helps you decide ahead of time how you want to feel when you leave.
1️⃣ Decide Your Win Before You Walk In
Pick one clear win — not perfection.
Examples:
• Enjoy dessert mindfully and stop when satisfied
• Split desserts so you can try more than one
• Eat to about 80% fullness
• Limit drinks and alternate with water
• Leave feeling proud instead of stuffed
One win creates clarity — and removes decision fatigue in the moment.
2️⃣ Don’t Show Up Starving
Showing up overly hungry makes mindfulness almost impossible.
Have a small fuel buffer 60–90 minutes before the event:
• Greek yogurt
• Protein shake
• Turkey roll-ups
• Leftover protein
This keeps hunger manageable so you’re choosing — not reacting.
3️⃣ Build a Balanced Plate First
Think of your first plate as the foundation:
• ½ vegetables (bring one if needed)
• ¼ protein
• ¼ carb you actually enjoy
Eat this plate slowly.
Pause.
Check in halfway through.
Then decide if you want something extra.
Second plates are optional — and intentional.
4️⃣ Slow Down Without Overthinking
Simple tools that work:
• Take a few deep breaths before eating
• Put your fork down between bites
• Sip water throughout the meal
• Check in with fullness instead of the plate
Mindfulness doesn’t have to be complicated to be effective.
5️⃣ Set Simple Boundaries Around Food Pushers
You don’t owe explanations.
“No” is a full sentence.
Helpful responses:
• “I’m pacing myself so I can really enjoy it.”
• “I’m good right now, but thank you.”
• “I’ll grab some later.”
Then redirect the conversation.
Boundaries protect your experience — not your ego.
Why What You Do After the Event Matters Most
Progress isn’t made or lost at one event.
It’s not even made or lost in one week.
It’s what you do after that determines the outcome.
Helpful after-plan basics:
• Drink water
• Return to your normal breakfast
• Move your body without punishment
• Skip fasting or “making up for it”
• Get back to routine — calmly
Consistency beats attempted perfection every time.
The Takeaway
One holiday meal won’t derail your progress.
What matters is how you respond — not how you judge yourself.
When you:
• Plan ahead
• Stay connected to your body
• Eat with intention instead of autopilot
• Return to normal without punishment
You move through the holidays feeling grounded — not behind.
No January damage control required.
🎧 Listen to Episode 59: Avoiding Holiday Weight Gain w/ Coach Courtney to learn how to enjoy the holidays fully, feel good in your body, and build trust with yourself around food — even when life is anything but routine.
🔗 Coach Brooke Davis Links
Website: elysianwomen.org
Instagram: @brooke_elysian
Facebook: Brooke Davis CPT
Free Community: Women’s Fitness Simplified: Lean down, tone up, build confidence!
Take Our Free Hormone Analysis:
https://brookedavis.typeform.com/to/quKUjmTI
Book a Discovery Call:
https://scheduler.zoom.us/brooke-davis-mjzn71/discovery-call
