So You Want To Make Better Choices This Holiday Season
The holiday season is meant to be enjoyed, not endured. Here’s how to stay grounded, healthy, and happy without letting perfectionism or guilt take the wheel.
BLACK IRON RADIO EP. 292: So You Want To Make Better Choices This Holiday Season
The holidays don’t have to mean pressing pause on your goals or spiraling into guilt when the cookies come out. Ryann, Jess, and Chloe sit down to talk about balance, boundaries, and how to navigate a season full of sweets, stress, and social events without falling into the “I’ll start again in January” trap. From mindset shifts to simple, realistic habits that actually stick, this episode is your reminder that joy, connection, and health can coexist—yes, even in December.
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Let’s Be Real: The Holidays Are a Lot
Between travel, parties, late nights, and endless trays of cookies, the holidays can make even the most balanced person feel off their game. Add family dynamics, financial stress, and busy schedules, and it’s no wonder people show up to January feeling drained.
At Black Iron Nutrition, we don’t do “start over Monday.” We believe in sustainable habits that keep you grounded through every season—especially the messy ones. This week, coaches Ryann, Jess, and Chloe sat down to talk about how to make better choices through the holidays without losing your joy or your sanity.
The “All or Nothing” Trap
Jess put it perfectly: “What if we didn’t show up on January 1st hating ourselves for the last three months?”
That mindset shift alone changes everything.
Perfection isn’t the goal. Balance is. Chloe reminds clients that overwhelm—too many parties, too many desserts, too little sleep—tends to blur our decision-making. Learning to zoom out, slow down, and stay consistent with simple habits (hydration, protein, movement) goes a long way.
Food Is About Joy, Not Guilt
Cookies taste better when they’re not served with a side of shame.
Jess reminds clients to drop the scarcity mindset—there’s no need to eat everything now because “it’s the holidays.” Instead, choose the things that truly matter: your grandma’s applesauce cake, your favorite latkes, the foods tied to love and memory.
Chloe adds that happiness is part of good nutrition. Creating memories—like baking pierogies with your family or decorating cookies with your kids—nourishes more than just your body.
And if guilt creeps in? Ryann suggests journaling: write down what you ate, how it made you feel, and who you were with. You might find that joy and connection matter more than macros.
Don’t “Start Over in January”
Healthy habits aren’t meant to be seasonal. As Chloe puts it, “If you can only stick to them when life is easy, they’re not sustainable.”
Simple actions—hydrating, sleeping well, eating protein, getting 30 minutes of movement—matter more than you think.
Jess likes to remind clients: the best version of you is well-fed, well-hydrated, and well-rested. Not hangry, overcaffeinated, and running on fumes.
Movement That Fits Real Life
Holiday fitness doesn’t have to mean hitting PRs between pie slices.
Set a realistic movement goal—maybe three workouts a week or 30 minutes of daily movement. That might be a walk, a drop-in class while traveling, or a quick bodyweight circuit. As Ryann says, “It’s okay if it looks different right now. Movement should support your life, not complicate it.”
Set Boundaries—With People and Food
If “no” is a full sentence, the holidays are the perfect time to practice using it.
Chloe encourages clients to stop saying yes to everything—especially if it stretches your energy thin. Skip the tenth holiday party if it’s not serving you. And don’t eat something you don’t enjoy just to be polite.
Jess adds one of her golden rules: “What you put in your mouth is nobody’s business but yours.” Aunt Sally’s comments about your plate say more about her than they do about you.
Planning for Parties (and the Day After)
When a client has a big event, Chloe advises starting the day with a protein-rich breakfast and staying hydrated. Use the plate method—half veggies, a quarter protein, a quarter carbs—and eat slowly. Enjoy your food, talk with your people, and stop around 80% full.
Ryann adds: “We don’t track macros on holidays we celebrate.” Instead, focus on presence. For work parties or casual gatherings, have a loose plan: maybe track breakfast and lunch, then stay mindful at dinner.
If alcohol’s involved, set a limit and alternate with water. The next day? No punishment, no “make-up cardio.” Just return to your normal habits and move on. As Jess says, “One indulgent night doesn’t derail progress—but guilt can.”
Final Takeaways
The holidays aren’t about control—they’re about connection. Keep your non-negotiables (hydration, movement, balanced meals), let go of the rest, and focus on joy.
As Ryann says, “It’s not that serious.”
Have your cake (or pierogi, or latke), eat it mindfully, and enjoy the people you love.
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If you enjoyed this conversation, check out more episodes of Black Iron Radio, where we cut through the noise and give you real, no-BS advice on feeling, performing, and looking your best. Each week we share practical nutrition, training, and wellness strategies and tips to help you succeed.
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