Stacked Intent: Be Authentically YOU!
The Stacked Intent podcast explores topics such as healthy relationships, finance, and nutrition, all backed by research. It aims to guide listeners toward intentional living and building confidence. Stacked Intent is a Family Life Education business that helps individuals discover their authentic selves and make impactful decisions regarding money, time, and energy. The initiative was inspired by a pivotal question about fostering healthy relationships, emphasizing the need for education on true relationship boundaries. Through podcasts, courses, and other resources, Stacked Intent promotes understanding and practicing healthy relationships and self-reflection.
Stacked Intent: Be Authentically YOU!
85: Getting Back On Track after Indulging
- Discuss the importance of relaxing and reflecting after the holidays.
- Discuss how to re-focus on your goals.
- Identify ways to have guilt-free experiences going forward.
Call to action: Think about how you can learn from previous experiences and let it help you create a plan going forward so you can have a guilt-free and joyful holiday season in the future.
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Brief Summary of objectives:
- Discuss the importance of relaxing and reflecting after the holidays.
- Discuss how to re-focus on your goals.
- Identify ways to have guilt-free experiences going forward.
So You Went to a Holiday Party and Overindulged..now What?
Point 1:
Relax and Reflect: The day after you have gorged on goodies, sit back, relax, and acknowledge that you are human. Nobody is perfect and it’s normal for these things to happen from time to time. You can’t expect to be successful with your weight goals if you are your own worst enemy. Fortunately, one night of overindulging is unlikely to cause a noticeable weight gain. It takes a whopping 3500 extra calories to add a pound of fat! That would mean you would need to consume a lot of extra calories to make a noticeable difference after one splurge. Chances are, you had a great time and were focused on other things like spending time with family and friends and you were less in-tune to what was on your plate. And that’s okay!
Point 2:
Don’t skimp on breakfast. The day after you may be tempted to eat a small breakfast or skip all together to negate any additional calories you consumed the day before, but honestly, eating breakfast can jumpstart your metabolism and also make it less likely for you to overeat later. Instead of skimping on breakfast, cut back on calories at other meals and snacks by loading up on fruits and veggies. Put extra punch into your breakfast by adding high-quality protein to help keep you feeling full.
Point 3:
Stick to your normal exercise routine: Some people may over-exercise to compensate for a day’s worth of bad eating. This can lead to exhaustion and muscle soreness that might make you even less likely to exercise. Instead, stick to your regular exercise routine if you are already physically active. If you don’t exercise on a regular basis, start with a small goal such as walking 10 minutes around your neighborhood in the evening. Exercising within a day or two of overeating will help you refocus on your fitness goals.
Topic 2: Setting SMART Goals
Point 1:
SMART Goals are those that are Specific, Measurable, Achievable, Results-focused, and Time Bound. Setting goals for yourself to get back on track can be challenging and stressful, but following this method can help you to have a realistic and attainable goal with something to work toward and results to look forward to.
Point 2:
When it comes to managing a healthy lifestyle and not overdoing it with dieting and exercise after you overdid it during the holidays, SMART goals can be helpful so you don’t experience a yo-yo effect. An example of a SMART goal for someone who is wanting to be more active either as a result of the holidays or just in general for better health rather than saying “be more active”, you could say your goal is to walk for 30 minutes a day around your neighborhood when you get home from work 4 days a week. Putting this on your calendar may prove to be helpful too so it’s something you know you already have scheduled and built into your day.
Point 3:
It’s okay to re-evaluate your goals. If you realize that the goal that you set for yourself is not actually achievable or attainable, you can modify it! If your goal is to lose any weight that you might have gained during the holidays and you gained 10 pounds, cause lets be honest, the “holiday season” starts in like October now so over three months, its possible. But if you are not able to lose 10 lbs in the 1 week that you have set in your goal, re-evaluate and use some resources to help you set a more reasonable and realistic goal, such as losing .5 per week. You can use apps to help with this process, too!
Topic 3: Setting Yourself Up for Success in the Future
Point 1:
You can break the cycle of just “throwing it all out the window” when it comes to the holidays going forward. If you’re like me when you have adopted this mentality, even just for a couple of weeks, you start to feel it in your whole body. During the holidays when we are busier and find it harder to exercise, compounded with eating foods we don’t normally eat and drinking less water because it’s cold outside, our bodies can start to feel sluggish and less like ourselves. The good news is, this is not inevitable!
Point 2:
Stick to your routine as much as possible. If you typically go to the gym before or after work at the same time everyday, keep that part of your schedule even if you are out of the office and your gym is still open. If your gym will be closed as well for the holidays, see if they have some at-home workout plans you can follow or check out some on YouTube. Also think about your normal eating habits and try and stick with those as closely as possible, with the flexibility of enjoying some of your favorite holiday treats.
Point 3:
Have a plan going into the next holiday season. If you struggle with excitement for the holidays because you it always seems to hinder your health goals, learn from your experiences and have a plan for navigating the holiday gatherings and parties that allows you to be fully present and appreciate the people you are with and the joys the season brings, while recognizing that it is temporary and even if you do get off track, you will be back in a normal routine before you know it and can have the motivation you need to get back to it and be better than ever!
Call to action: Think about how you can learn from previous experiences and let it help you create a plan going forward so you can have a guilt-free and joyful holiday season in the future.
