Healthy After The Holidays

By Ultimate Spark! Coaching Mindset Coach Jeff Berkowitz

The Thanksgiving turkey has been served, and by now the mere thought of leftovers has started to make many people groan and complain about something else…anything else. That can only mean one thing. The holiday season is upon us, and while the holiday parties and social gatherings may look a little different this year, many people are still going to be looking to release the extra weight gained during quarantine.

What will also look a little different is the look of gyms and fitness centers at the start of the New Year. They will likely not have the same Royal Rumble-like appearance that they have been known to have in the past. With some gyms either being closed or limiting capacity, you might be wondering, how can I possibly achieve the weight loss results I am looking for?

The great news is that there are many options available so that you are not 100% reliant on the gym, and most of it starts with your diet. That’s right…I said it, the dreaded D-word, but it is true. The way that you eat is approximately 75%-80% of what will give you the results that you desire. Between Thanksgiving and New Years, the average person will gain anywhere from 2-5 pounds, and after the holidays will struggle in playing catch up.

Consider using these tips to assist you in controlling the vicious cycle of weight gain, as well as assist you in releasing the weight that you desire.

Nutritional Cleansing

Don’t let the word cleansing scare you. This is not a typical colon cleanse that will have you running to the bathroom all day, but rather a metabolic rebalance that is designed to flush toxins from your body and burn visceral fat.

When you eat foods that are high in sugar and starchy carbs, also known as simple carbs, they break down quickly, and your body burns it for energy (it’s a simple form of energy for your body access). While this is happening, the fats become stored and un-used, which is where the unsightly body fat comes from.

Nutritional Cleansing takes place over a 48 hour period. On day 1, all of the left over sugars and toxins in your body are removed, which can improve liver and kidney function, making way for day 2 results. On day 2 of a nutritional cleanse, your body spends approximately 80% of its time burning fat, which also gives you a significant spike in energy. Fat is stored energy that was not able to previously be used. Now that all of the sugars and toxins have been removed from your body, fat is able to be used appropriately.

Protein Pacing

During the time that I was a Personal Trainer, and as a health and wellness coach, one of the key things that I often hear from people who struggle to lose weight is that they cannot understand why they keep gaining weight when they only eat one meal a day.

The one meal often consists of foods that are high in starchy carbs, salts, and saturated fats, and low in quality protein. This should not be confused with Intermittent Fasting (IF), which many studies have shown to be a beneficial technique. Intermittent Fasting is a process of condensing your eating window into an 8-12 hour period and allowing your body and metabolism to rest throughout the rest of the day.

When you only eat one meal a day that consists of low-quality nutrition, this would be like taking months off from the gym and then returning and trying to lift 500 pounds right away. You’re going to injure yourself, and this is essentially what is happening to your metabolism.

With protein pacing, you are eating 4-5 small meals throughout the course of the day and consuming a protein source at each meal. By doing this, you are reducing the number of simple carbs and sugars that you’re able to consume, which assists your muscle in the rebuild and repair phase, curves the appetite, and assists in building lean body mass.


Your body and health are made with a lifetime warranty, and you require taking care of it in order to extend the warranty as long as possible. Simple health and nutrition adjustments, every day, are a key component of this. In addition, they will also improve performance and boost your immune system. Stay focused on yourself, work on what you have control of, and don’t give over any power to what is outside of your control.

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