In this episode of The Peak Nutrition Podcast, we explore the common struggle of falling into the all-or-nothing mindset, particularly when life gets busy or overwhelming.

We discuss losing momentum and practical strategies to help you break free from a complete standstill, whether in your fitness, nutrition, or overall habits.

Key takeaways include:

• How small, manageable actions can create positive momentum.
• The importance of "lowering the bar" for success to make habits feel achievable.
• Real-world examples of simplifying workouts, meal planning, and daily routines to get back on track.
• Why having accountability, like a coach, can help you avoid slipping into the all-or-nothing cycle.

In this episode, we dive into the ultimate guide to staying on track with your health and fitness goals during the festive season. The holidays are packed with temptations, from indulgent treats to hectic schedules—but that doesn’t mean you have to abandon your progress.

I’ll share five practical tips to help you enjoy the celebrations guilt-free while maintaining balance:

1. Snack Pairing: Learn how to indulge in your favorite festive foods without going overboard.
2. Nail Your Breakfast: Start your day right with simple, nutritious breakfast ideas.
3. Stick to Regular Mealtimes: Discover why skipping meals to “save calories” can backfire.
4. Use the Crowd-It-Out Method: Find out how to balance social events with healthy choices.
5. Accept That Overindulgence Happens: Break free from the all-or-nothing mindset.

Whether you’re navigating Christmas dinners, New Year’s parties, or just trying to keep your routine amidst the chaos, these tips will help you enjoy the season and stay on track.

Steal this ChatGPT prompt to calculate your daily calorie needs.

Please work out my calorie target. Show only the estimated calories and the summary paragraph

I am a [age] year old [male/female]. My height is [x] cm and I weigh [y] kg.

On average, I get around [average daily step count] steps, and train for about [x] hours per week.

My goal is to [e.g., lose weight/build muscle/maintain weight]