The Holiday Advantage

Consistency, Nutrition & Real Life

“Progress doesn’t disappear in December—habits do.”

Don’t Let December Derail You

It’s December 19.

The holidays are in full swing.
Invites are stacking up.
And temptation is everywhere—from cookies in the break room to family dinners every weekend.

For most people, this is the moment they quietly give up.

In fact, research shows the average person gains 7–10 pounds between Thanksgiving and New Year’s.

But that doesn’t have to be your story.

The Holiday Trap

Most people believe they have only two options:

• Be perfect and avoid everything

• Or give up completely and “start over” in January

Neither one works.

You don’t need to skip holiday meals.
You don’t need to avoid parties.
And you definitely don’t need a January reset button.

What you need is structure without restriction.

What Actually Works

Research consistently shows that people who maintain some structure during the holidays—even a scaled-back version—are far more likely to:

• Maintain their progress

• Avoid unnecessary weight gain

• Return to routine faster in January

Consistency doesn’t need to be extreme to be effective.
It just needs to exist.

Your Holiday Game Plan

Keep it simple:

Stay active.
Short workouts count. Walks count. Something is always better than nothing.

Plan indulgences—don’t wing it.
Decide when you’ll enjoy treats instead of letting every opportunity turn into one.

Keep protein and water high.
These two habits alone prevent most holiday overdoing.

Don’t “start over” in January.
Start now—even if it’s small. Momentum matters.

Final Thought

January 1 is coming whether you prepare for it or not.

You’ll either be:

• Behind the eight ball

• Or ahead of the pack

Set your structure.
Stick to the basics.
And enjoy the holidays—without regret.

— Coach Shelby and The Shelby Trained Team