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2 Week Progress Report for #OperationRefocus

You may recall that I announced a couple of weeks ago on my facebook page that I hired John Romaniello to be my coach for the next 4 months (minimum) for some goals I have. Below is my 2 week progress check in!

  •  My Plan general overview from coach Roman: I’m in the middle of an “insulin reset” phase so my carbs are low (for me) on my 3 strength training days and almost non-existent on non-training and cardio days. I’m working out a total of 6 days – 3 strength, 1 bodyweight circuit, and 2 cardio/HIIT style workouts.
  •  My Successes: I was eating mostly nutrient dense, healthy foods before, so I haven’t had the headaches and dizziness that sometimes come with starting a new nutrition plan. In the gym, I feel really strong and love the new workouts. They are challenging but doable! I’ve never done stationary bike HIIT workouts but am LOVING those!
  •  My Struggles: I abhor the treadmill cardio portion! Lol. I’m running treadmill intervals on certain days and I’d much rather be outside running regular sprints. On the nutrition front, Roman has me tracking my macros to make sure I’m getting the correct amount of everything for this insulin reset period. That pretty much stinks and is time consuming. However, it helps me be accountable to everything I put in my mouth! I’m also having trouble eating enough food on my strength training days. The macros are pretty high for me on those days, so it’s a struggle to get in all the protein and fat.
  •  My Outcomes so far:
    • I’ve lost…
    •  in bodyweight – 1.6 pounds
    •  in body fat – 1% (no muscle gain or loss)
    •  in inches – 1/2″ from below my belly button, and about 1/4 of an inch from both my thigh and upper arm, no inches lost in the other areas I measured (waist, rib cage, hips)
  • PLUS….
  • I’m feeling more confident!
  • I’m feeling very focused! I’ve not been this focused on me and my own goals in over a year so it’s nice! 😀

That’s it for now. I plan to post every 2 weeks and fill you in on what’s going on!
Head over to the post below on facebook and share some of your progress as of late! I’d love to hear from you and cheer you on!!!

xo ~Jill

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How Bacteria Dance With Your Immune System

If you’re anything like me, you are interested in seeking your optimal health through nutrition and a healthy lifestyle. With that in mind, I’m SOOOO excited to bring you a guest post from the fabulous Dr. Jillian Teta of Fix Your Digestion. She goes into detail about how exactly our gut health impacts our immune health in an interesting and thorough way. Take it away, Dr. Jillian…


immune health

Dr. Jillian Teta

By: Jillian Teta ND

Keoni, my husband, is a wonderful dancer. He loves to salsa. If you watch two people who know what they are doing dancing together, you will notice a harmony there. Palms together, there is a perfect tension of push and pull that works seemingly effortlessly as the dancers twirl around the floor. Sometimes, one is moving forward and the other backward, sometimes one dips while one swoops. Taken as a whole, the dance is beautiful. It works, it is functional.

Then, imagine someone in there who does not know how to dance. In this case, me, as I hopelessly stomp on toes, trip over my own feet, and grin sheepishly at my patient partner. Though I may enjoy singing off key in the car or shower, a dancer I am not. So, the dance looks off. It loses its function with my imbalance. No longer cohesive, the dance falls apart. It doesn’t work the way it should.

What on Earth does this have to do with immune health and your gut? Great question.

In your digestive tract, there resides an enormous colony of beneficial bacteria. When I say enormous, I mean it. They pack a population of about a hundred trillion strong. To give you some context, know that YOUR human cells are numbered at about ten trillion. These guys outnumber you ten to one and they live in your gut and only weigh about 4 lbs, total. Think on that one for a while. 😉

Although they perform innumerable functions for us – many of which we are just beginning to understand and many more we have not yet discovered – one of their prime, most important gigs is communicating with and helping our immune system keep us safe and healthy.

Did you know that two thirds – a huge majority – of the immune system lives in the digestive tract? Isn’t that a convenient place to commiserate with our gut bacteria! It makes great biological and evolutionary sense, however, as we consider that the bulk of pathogens and harmful substances we are exposed to come in through the digestive system.

Your gut bacteria dance with your immune system very much like two people, touching and pressing into each other, moving to a rhythm. When the body gets the right inputs in the form of food, water, sleep, exercise and un-stressful activity, the dance is beautiful and harmonious, and the immune system and gut bacteria function wonderfully and we don’t get sick.immune health

But say we are stressed out. We’re not dealing with the stress well and maybe we are overeating sugar. A dancer misses a step, stumbles, the balance is lost, and BAM! We catch a cold. The nasty bug that was going around finally hits its target.

Or, in another way, if another imbalance occurs, or there are multiple imbalances that remain long enough, we develop food sensitivities, environmental allergies, asthma, eczema or even an autoimmune condition.

It all boils down to the fine tension in that dance.

To keep our immune system functional and health harmonious, we need to keep the gut bacteria happy. That, at least, is a major part of it. Luckily, there is a lot that you can do to keep your good guys dancing. These simple tips are for you to utilize this winter and beyond to increase the health of your colony of beneficial bacteria, your digestive system, immune function and overall health.

  1. Don’t eat foods that don’t work for you: Some foods help, others can hurt. One man’s medicine is another’s poison. There are few hard-and-fast rules when it comes to your own unique sensitivities, but there are some guidelines we can follow. White sugar is suppressive to the immune system (and often something we reach for when stressed, oops!) but there are other groups of food that are classically problematic that you could have a look at: gluten, dairy, soy, nightshade veggies, beans and legumes. This by no means is an exhaustive list, but a reflection of common sensitivities that I see in my clinic. Ensuring your body gets the right inputs help the immune system execute the dance better. Emphasize proteins, veggies, healthy fats and plenty of clean water. Excessive caffeine and alcohol can be a problem, as can excessive orange juice. Yup! You heard it right. Orange juice has vitamin C, sure, but has loads of sugar and is mucogenic: mucous-producing. It’s way better to get your vitamin C from eating veggies and fruits than by guzzling down a bunch of OJ, I promise.
  2. Load up on antioxidants: Antioxidants help give the immune system ammunition to take care of the bad guys, and then clean up the mess afterwards. The gut bacteria take antioxidants that we consume from plants, animals or supplements and humanize them, essentially tuning them so they can be used for our purposes. Eating a wide variety of brightly colored vegetables and fruits will help you get antioxidants, but sometimes taking a supplemental antioxidant is a good idea too. Look for a blend like ACES + Zn.
  3. Wash your hands with soap and water, get rid of the antibacterial squirt sanitizers: If I had a wish, it would be to remove all of those pump dispenser hand sanitizers full of triclosan and alcohol. They do NOT work better than plain soap and water, and contribute to drug resistant bacteria (the bad guys), superbugs and food and environmental allergens. Wash those hands.
  4. Incorporate fermented foods: Foods like kimchi, sauerkraut, kombucha are loaded with healthy bacteria to assist your good bacteria and immune system both. If you can tolerate dairy products, yogurt and kefir are also considerations.
  5. Consider taking a probiotic during the cold and flu season: There are several good ones on the market. Look for a probiotic that is *just* probiotics – no prebiotics or enzymes or other additives. Preferably it will be dairy and soy free. Aim for 20-50 billion CFUs per day. Probiotics are supplements to the beneficial bacteria and also help the immune system as well.
  6. If you get sick, rest: If you do end up sick, even if it is just a simple sniffle, take the time to give your body rest. Rest is a powerful immune booster. Often, people do not heal fully or well, or recovery takes much longer than usual simply because they don’t take the downtime required. The amount you need to take varies, from one to several days for a cold, to one to two weeks for the flu. Listen to your body.
(Note from Jill:  If you are interested in digestive health, this FREE online event is for you! Sign up here to reserve your virtual seat at “The Digestion Sessions.”  The FREE educational series will take place in November with a ROCK STAR line up of digestive health experts including Dr. Jillian! Topics will deal with with GERD, bloating, healing your gut, food sensitivities, show cooking demos, and more. Be sure to share this with friends and family that suffer with digestive health issues. They will thank you! ♥ )
Dr. Jillian’s bio:

Dr. Jillian Sarno Teta, ND is the co-author of Natural Solutions for Digestive Health.

Jillian blogs at Fix Your Digestion and is the creator of the Fix Your Digestion coaching group. For more information on Jillian’s programs, contact clinic@metaboliceffect.com.

If you love social media as much as Jillian does, she would love to connect with you. You can find her on Twitter, Facebook, and Pinterest.

Jillian received her doctorate in naturopathic medicine from Bastyr University. Prior to that, she received her Bachelor’s and Master’s degrees from Boston University in Biology and Energy and Environmental Analysis, respectively.

She practices at the Naturopathic Health Clinic of North Carolina in Winston-Salem and writes for several publications, including Natural Triad, Forsyth Woman, Pain Pathways, OnFitness, Dr.Oz Online, the Gluten Intolerance Group National Letter, and others. She is a local and national speaker. Jillian is currently the President of the North Carolina Association of Naturopathic Physicians (NCANP).

Affiliate Disclosure: This post contains affiliate links. Your pricing does not go up, but if you purchase through my link I get a bit for referring you. Thanks for supporting my blog!

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{Recipe} Quick and Healthy Blueberry Cobbler – Single Serving

I’ve been researching all the “mug cakes” that are floating around these days trying to find one that appeals to me. I’ve tried a few that were completely GROSS and some that were just ok.

So far, there has been nothing worth sharing here on my site, but I’ll let you know when I do find one! While perusing the good old worldwide web for mug cakes, I came across a recipe for a single serving strawberry cobbler that was FULL of white sugar. I just happen to have fresh blueberries on hand so I decided to “healthify” the recipe and make a blueberry version. This is a PERFECT summer treat!
blueberry cobbler.smaller

Here are the ingredients I used:

  • 1/2 cup fresh blueberries (any type of berry or mixed berries would be fine)
  • slightly less than 1/4 cup of oat flour (I make my own by grinding oats in a coffee grinder of food processor.)
  • 1 Tbsp of non-fat, plain, unsweetened Greek yogurt
  • 2 Tbsp unsweetened, plain almond milk
  • 1/2 tsp of baking powder
  • pinch of salt
  • 1/8 tsp vanilla extract
  • 3-4 packets of Stevia or Truvia (if you live in the south like me, you’ll probably want to use 4!) I used Stevia in the Raw
  • Optional: Sprinkle a little cinnamon in the mixture. I happen to love cinnamon and put it on everything! 🙂


Spray a mug or microwavable bowl with non-stick cooking spray. Add berries to the bottom and mash them up a little with a fork to make them a little juicy. Sprinkle them with 1/2-1 pack of stevia. Mix all the remaining ingredients together and add to the top of the blueberries. Microwave for 1-2 minutes checking at 1 minute and beyond for desired firmness. Enjoy after you allow it to cool for just a bit!

I ate this today as my post workout carb along with my protein shake. I have to say that I was impressed. Give it a try, and let me know what you think!

Jill 😀

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5 Fat Loss Tips for Navigating a Barbecue

It’s summer time!!

Well not officially, but Memorial Day traditionally marks the beginning of summer where I come from. If you’re like me you’ll be hanging out with friends and family around the grill this weekend!


Here are my top 5 fat-loss tips for navigating a barbecue:

1. Wake up 10 minutes early to fit in a quickie workout. This will get your metabolism revved up for the day and put your body in fat burning mode from the start. You do not need hours to benefit from exercise. In fact, if you can spend just 10-20 minutes and get a full workout completed!

Try this for 3 rounds:

* 1 minute of jump squats

* 1 minute of mountain climbers

* 1 minute of plyometric lunges

{Finisher} Once you’ve completed 3 rounds, do 1 minute of push ups

Enjoy the workout then carry on!

2. Don’t skip breakfast. Eat a protein-packed breakfast so you’re not famished at the cookout. You don’t want to be starved and eat everything in sight!

3. Fill your plate with lean meat and veggies first. Grilled lean meats are usually plentiful at summer family gatherings. Make sure to eat your meat sans bun! If you think that veggies will be lacking, bring a veggie tray to add to the pot-luck meal! Once your plate is full of these fat-loss friendly foods, add a few bites of a couple of things you enjoy that aren’t so fat-loss friendly. For me, that includes my momma’s baked beans!

4. Drink your water! Drinking water is ALWAYS important for fat loss. It’s the magic weight loss pill you’ve been looking for! On a hot day spent outside, it’s even more important to drink up. Shoot for 1/2 your body weight in ounces as a goal.

5. Be choosy about desserts. Have 3-5 bites of your favorite dessert that you only get at special gatherings such as your Memorial Day cookout. This time of year, my favorite dessert is homemade banana pudding! I’m hoping that my mom makes it this year. 🙂

Using these tips, you can avoid damaging your waistline while still enjoying the yummy foods available at your summertime barbecue!

Most importantly, I pause to remember those who have given their lives for our country. If you have lost a family member serving in the military, I pray that God blesses your family in a special way for the sacrifice your family has made. May God Bless America!




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{Recipe} Low Carb Buffalo Chicken Party Dip

By Jill Jacobs

If you’re headed to a Super Bowl Party this weekend, you can show up with a DELICIOUS, yet fat-loss friendly, low carb buffalo chicken dip in hand. Woot! No need for unhealthy junk food like chips and pizza when you can have THIS.


I recently took this dip to a church gathering as one of my finger foods. It got rave reviews from several friends and family members. You MUST try it!

Low Carb Buffalo Chicken Dip

  • 8 oz reduced fat cream cheese (softened)
  • 3 5 oz. cans of low fat premium chunk white chicken breast in water
  • 1/2 cup Franks Red Hot Sauce
  • 1/2 cup Bolthouse Farms Chunky Blue Cheese Yogurt dressing (found in the produce dept/refrigerated section)
  • 1/2 cup crumbled blue cheese

Preheat oven to 350 degrees. Prepare a pie dish or similar sized baking dish with nonstick spray. Combine all ingredients, except for the blue cheese crumbles, in a medium bowl making sure the cream cheese is incorporated. Pour evenly into a baking dish or pie dish. Sprinkle the blue cheese crumbles on top. Bake for 20 minutes or until the dip becomes bubbly around the edges. Remove from oven and ENJOY!!

Serve with celery sticks.

Let me know how you like it! ~Jill


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14 Female Fit Pros Spill Their Secrets for Avoiding Holiday Weight Gain

How awesome would it be to comfortably wear that little black dress hanging in your closet on New Year’s Eve? How would it feel to slip into your jeans on January 1st and find that they still button just as they do now!?!


Read on to find out the secrets of these lovely female fitness professionals who are graciously sharing how they avoid holiday weight gain. Soak in their tips and put them into practice TODAY! Be sure to download all the yummy, fat-loss friendly recipes that are linked as well.


Without further ado, meet all the gals… xo-Jill

Kate Horney

Kate Horney

 Postpartum Fat Loss Expert from BeyondFit Mom

This season of Christmas cookies is tough for me. Reindeer mix (have you tried that? White chocolate, m&m’s, pretzels, etc), 7 layer bars and fudge… oh heaven help me!! (I have a major sweet tooth)

Thankfully, after years of living the fat loss lifestyle, I have come to find some great tips for navigating the holidays, keeping my waistline in check, AND still enjoying myself …

Here are two of my favs:

1) Go Guilt Free. If you overeat at one meal, no big deal. Ditch the guilt and simply go light on your next meal. Fill up on fiber and protein and you’ll be just fine. It takes 500 calories per day (or 3,500 calories per week) above your normal/maintenance consumption to gain one pound. It is impossible to gain weight from ONE piece of pie!

2) Pitch In. Bring your own healthy dish to a holiday gathering or offer to help with parties, meals, etc. and share some of your favorite fat loss friendly versions of traditional holiday favorites. Who knows, you may be able to inspire friends and family to get on board and join you in your healthy lifestyle! And even if you don’t, at least you know you’ll have a few dishes that you can enjoy freely.

Here is a link to Kate’s very FAV fat loss friendly holiday dessert; the crustless pumpkin pie! Be sure to check out Kate’s Fat Loss Friend(lier) Treats Pinterest board HERE as well!



Kristy Agan from KristyAgan.com

Wife, Mother of 2, and Trainer at Pro Performance in Rome, GA

I avoid the extra holiday pounds by looking by marking important dates on my calendar like parties, etc. My birthday, as well as Christmas and New Years, all fall within weeks of each other and they all bring along with them treats that I love. So I make those days something to look forward too by eating clean between those special dates. And by eating “clean”, I mean that I avoid eating out as much as possible, avoid processed foods, and I try to prepare the majority of my meals at home using whole foods. Lots of lean proteins and veggies. And of course, I make sure to avoid “drinking” my calories. Holidays also come with social events where “fun” beverages can KILL a fat-loss plan. Whether it’s a glass of wine, tea, pumpkin spiced latte, egg nog……you get the idea…..I have to make sure that I want my “cheats” to be what I REALLY want. And I love a good dessert on occasion so I try to avoid the high calorie drinks whenever possible.

Probably one of my favorite ways to get around a sweet tooth and not go overboard is to eat dark chocolate covered strawberries. They are easy to make and I get best of both worlds!! I find that if I prepare a dessert (cookies, cakes, etc) I end up being the one eating the majority of it so I avoid that pitfall by not baking when I can.

Maryalice Goldsmith

Maryalice Goldsmith
Owner of InsideOut Wellness

Surviving the Holidays without damaging the waistline requires balance, awareness, and choices. So what is one to do? For me, it is all about the mindset. For years, it was about the food, especially the dessert ~ I used to LOVE all those holiday cookies. Today in my healthy lifestyle I choose to put my energy on the people I am with. I allow the love I feel, the laughter I enjoy, and the stories told from years past to fulfill me. This takes awareness. Food is for fuel and it brings us to the table and yes it tastes really good but today in my life, choosing not to have things that leave me feeling bloated and uncomfortable and just simply enjoying those I love truly works for me. This holiday season, sit back and take in all the blessings you have, this is incredible fuel for the mind, body, & soul! If after that you still want a cookie then I say enjoy every bite 🙂 Depriving leads to over indulgence ~ find your healthy balance. Happy Holidays!”

In Health & Fitness ~ Maryalice xo

Check out Maryalice’s “holiday recipe” for enjoying the holiday season. 🙂

Abby Fratzke

  Abbie Fratzke

Owner of Absolutely Strong

I don’t cheat; I plan. Rather than over-estimating my willpower to swear off Christmas cookies for the season, I make a plan to enjoy the holidays and stay fit based on: when my parties/events are, what I truly want to indulge in–rather than eating errrrythang in sight–and how can I support myself before, during and after an indulgence. For example, I know my family always celebrates on Christmas Day at my uncle’s farm so then I won’t indulge on Christmas Eve too–I prepare to enjoy the following day by eating, training and sleeping as usual. Then on Christmas I know I want to indulge in eating my Grandma’s pie and lefse so during meals I load my plate with veg and protein rather than anything unhealthy/tempting so I can enjoy dessert. The following day I work out and/or fast to rid myself of any bloat–because let’s be honest one day of indulgence might cause some water retention, but it won’t ruin your smokin bod! So if you want a glass of champagne on New Years Eve then drink and be merry, but prepare before, pick your indulgence, enjoy and then return to your regular habits.

Inkeri Young

 Inkeri Young

Founder of Ink Young Life

During the holiday season, I keep my eating pretty much just like it is usually. I will enjoy foods that are not typically part of my meals IF they are something that I really want. Store bought cookies, pies and regularly available treats etc. do not appeal to me. As far as holiday treats; I don’t like egg nog and I am not a huge fan of pumpkin pie (even I LOOOOVE pumpkin prepared in other ways), but give me some Finnish chocolate that my mom mails us and yes, I will enjoy some 🙂

I always bring something to the parties that I know will be yummy to share and will not make me feel “blah” the next day. Examples of the type of things I might bring are almond and/or coconut flour baked goods, salads and vegetable or cheese & meat platters. And I always drink a ton of water!

When we attend parties with our children, we’ll decide ahead of time how many treats we’ll enjoy and the boys know to look for their protein, veggies and fruit from the offerings to get some of the better choices along with their treats.

think that maintaining fat loss is a great goal for the holiday season. It’s also important to remember that even the food is a big part of the holidays, we don’t need to involve all the activities around it. I love finding non-food and active ways to connect with the family and friends, such as hikes and bowling.

View More: http://arielperezphotography.pass.us/rae

 Rae Anne Mullins

Owner/Trainer at RAM Fitness for Women

The “old ” me used to fill up on every morsel of food I could get my hands on because “ it’ s the Holidays! ” Well, I no longer look at the Holidays as an excuse to eat. Now I actually challenge myself to lose fat during this time of year. Planning ahead is key to facing the holiday eating frenzy. I take a protein-based dish to every party I go to so that I know there will be at least one thing I can eat that is fat loss friendly. I drink a lot of water and always limit myself to just one alcoholic drink. I find that the conversation is much better when I don’ t drink too much. I love desserts so I have come up healthier versions of holiday classics such as pumpkin pie, cake, and nutty apple crisp. I believe the thing that helps me the most during the holidays is finding time to relax. The stress of getting everything done and making everyone happy is my biggest challenge. I combat the stress with plenty of sleep every night and I enjoy taking a hot bath with a big cup of decaffeinated green tea.

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Sabrina Sarabella

 Clinical Nutritionist and Fitness Expert at Sabrina Sarabella Fitness and Nutrition

Since I am very social I have a ton of holiday parties to go to over the holidays that eating and drinking can sometimes get out of control if I was to let it. Since my weekends can get very busy during the holidays I commit to getting my workouts in M-F, I also keep my diet clean all week long. On Friday and Saturday nights, I allow myself to indulge in dessert or a glass or two of wine but like to focus around spending time with family and friends and not the food involved in the gatherings. I allow myself to enjoy my indulgence but get back to eating clean the rest of the time.

Lisa Gee

(not pictured)

Blogs about all things health and fitness for moms at Workout Mommy

I maintain my weight by only allowing myself to eat the things that are REALLY worth it. Before I have a bite of something indulgent, I always think “is this worth it?”. It’s easy for me to resist things I’m not thrilled with (like mashed potatoes or stuffing) because they just aren’t my “it” food. Brownies, however, get me every single time and I just factor that into my plan. I allow myself to eat one (ok, 3!) and then I know the next day it is back on plan with lots of veggies, lean proteins, and water! It’s okay to splurge every now and then but just make sure it is something that is worth every single bite!


Lori Musselman

 Owner/Trainer at MusselFit

Oh the holiday parties … so much food! In the past, I would’ve indulged in a little bit of everything. Then I gave myself permission to be a food snob. Yes, a food snob! While it is a time to celebrate, I’ve learned to ask two big questions before I swallow a bite of food that doesn’t fall in line with my health and fitness philosophy:

1. Do I really L-O-V-E what I ’m about to put in my mouth? If the answer is yes, I eat it and feel no remorse. I love pumpkin and cheesecake; even pumpkin cheesecake, so if that is available, I’ m going to allow myself a small piece at a party.

2. Does what I ’m chewing taste good enough to put in my body? Let’s take Buckeyes for example. Chocolate and peanut, what is not to love? Well, my taste buds don ’t care for the powdered sugar taste… so I no longer eat those.

Check out Lori’s Easy CrockPot Chicken BBQ for an easy, delicious, filling option to take to a holiday gathering. 🙂

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 Darcy Knoblich

Health and Wellness Coach at DarcyKnoblich.com

Borrowing from an Eastern medicine philosophy, winter is the time to conserve our energy and practice restorative activities. Unfortunately, the holidays can feel like the exact opposite of this! To stay balanced and keep my butt in my skinny jeans (and out of sweat pants with forgiving-but necessary-waistbands) I focus on self-care activities: daily leisure walks, maintaining a regular sleep schedule, and prioritizing consistent meals high in fibrous vegetables and protein. Soups and stews are my favorite! When I take care of myself, I don’t feel depleted. I have the energy to attend all of the holiday parties and eat a few bites of pie without it triggering me to eat the ENTIRE dessert table… subsequently keeping me in my skinny jeans well into the New Year!

Amanda Brown

Amanda Brown

Owner and Coach at Beautiful U Fitness University

Hi, everyone, this is Amanda Brown from B.U.F.U. With the holidays coming, there are lots of tempting situations so I have a three-part survival plan that I use during this time to avoid the holiday weight gain.

1) I focus on eating veggies first and protein second, then fats and avoid sugar/starch during the week.

2) When at a party, I only indulge in my favorites desserts. I do not just eat sweets because they are they. I strategically survey the desserts and only pick a favorite or two (like homemade pumpkin pie with homemade whip cream) and I ALWAYS use a small plate. Then I savor every bite by eating it slowly. On the nights I do indulge with sweets, I don’ t eat fats – only protein and veggies.

3) I don’ t starve myself before a big family dinner, I eat normally during the day, and I bring healthy substitutes to some of my favorites, like mashed potatoes. Plus, I always bring an extra veggie dish I made because my family doesn’t always cook the way I do. Then I focus on maintaining where I am versus trying to lose fat. Lastly, I do a couple extra fat burning workouts.

Happy Holidays 🙂

Erica MacArthur

Erica MacArthur

Founder of Curvy Healthy Girl

Thanksgiving is my favorite holiday! My whole family gets together and we have a wonderful meal. Yes, it can be challenging to stay away from some of the goodies presented, so I try to just indulge in a couple bites of things that I normally wouldn’t have like cheesecake. Filling my dinner plate with mostly protein and veggies and a couple bites of starch, then my next meal is right back on track. The trick that I have learned in the past couple of years to not packing on the pounds for me is to make sure I get a hard and heavy weights workout that morning and after dinner take a nice walk. Exercising that day is mentally soothing to me and makes me happier about indulging a little bit. 🙂

Julie Stubblefield

Julie Stubblefield

Founder of Fit Mom Revolution

When I was 70 pounds heavier, the holiday season was a complete free-for-all when it came to food. The end result was not only added weight, but I also felt poorly during the entire season. I didn’t sleep well, I felt bloated, and my clothes were less than flattering. The added stress of the holiday season just contributed to how I felt as well. Since changing how I care for my body, I am much more mindful around food. Instead of having a full-on cheat meal each week, I allow myself little indulgences (2 or 3) throughout the week. If I’m baking cookies with my kids, I’ll allow myself to eat one. If we go to a special event, I select one food item that really appeals to me and eat one serving of it. This allows me to participate in all the family and holiday traditions without feeling deprived and keeps me from bingeing. Another key component to managing my mindfulness around food is sleep. When I’m tired, I don’t make the best food choices. And if I’m surrounded by less than ideal choices constantly during the holidays, being tired (or exhausted) makes it even harder to resist. I make sure I get at least 7 hours of sleep nightly, and aim for 8 or more when I can. Holidays are busy, but making sleep a priority helps me to fend off the less than ideal foods and also feel better as I’m navigating the crazy schedule. Now that I’ve changed how I handle food during the holiday season, I feel much better, my clothes look better, and I’m in a better frame of mind to spend time with my family…which is what the holidays are really about!

Check out Julie’s YUMMY Pumpkin Protein Treat. (I can’t wait to try it myself! ~Jill)


The 14th and final tip comes from me. 🙂 One of MY favorite ways to avoid overeating at a holiday gathering is to have a quick and convenient protein smoothie before I go. It leaves me satisfied rather than famished which helps me make much better choices. I want YOU to have my favorite protein smoothie recipes!  SIGN UP at the very bottom of this post to receive my “Lean Lifestyle Guide for Busy Moms” as well as my TOP 9 quick, easy, and convenient protein smoothie recipes!


Are you ready to take the holiday season HEAD ON? If you need support this year, if you want to learn how to navigate parties, if you want to have strategies in place that set you up for success, and if you want  accountability available through working with me, apply for my One-on-One Training and Nutrition Coaching Program today. You will get the support and tools you need to THRIVE through the holidays without the bloat and seemingly inevitable weight gain!


I hope you enjoyed these fit pro secrets for avoiding holiday weight gain. Don’t forget to sign up for your free gifts below! Happy Holidays! ~Jill