Instead of getting upset or issuing diets and exercise as punishment, here a 3 tips to help your fitness, nutrition, and lifestyle clients enjoy the holidays in healthy ways.

Tip #1: Give your clients permission to adjust the goal time frame

While we all want to have our treats and see our goals too, it simply doesn’t work this way.

Help your clients visualize the relationship of their choices to their outcomes. Every 3500 extra calories = 1 pound. Help them plan for extra treats and time away from the gym, then show them on the calendar, how this alters the anticipated goal achievement date.

For example, if your client plans on having 4 giant holiday meals, that may amount to 3500 extra calories in a week. If they also plan on taking a week away from workouts, and their average workout burns 600 calories, this may be another 3500 calories. Putting these together, that is a 2 lb weight increase in the 1 week away from the fitness and nutrition plan.

If your client’s plan is set for 0.5 lbs of weight loss per week, and the client plans to return to their normal plan after the holiday week, move the goal achievement date out 1 month. This visualization helps you and your client both agree on realistic goals and coaching plans.

Tip #2: Focus on addition instead of subtractions

Most clients want to enjoy their favorite traditions and foods over the holidays. Instead of trying to limit options, focus on adding more foods and beverages.

Here’s an example of how to coach your clients to build their dinner plate:  

  • First, put a double serving of veggies on the plate.
  • Second, put the proteins on the plate.
  • Third, if you have a tasty high sugar treat or alcohol planned with the meal, reserve only 1 -2 tablespoons worth of space for carbs like mashed potatoes or stuffing.
  • When it comes to dressings, put dressing in a small side cup. Dip the fork in the dressing, then put the food on the fork. This will offer flavor without overdoing it.

During desert time, insist on serving yourself! Take one napkin or small plate, enjoying a single serving that fits without piling high. When the meal is over, encourage someone else to take the desert home!

If alcohol is part of the plan, encourage your client to drink 16 oz of water before the first drink, and again before he/she earns his/her second alcoholic beverage.

Tip #3: Help your clients own their locus of control

Many clients will say “I have to . . .” “My family expects me to . . .” “It would be rude if I didn’t . . .” They shift their locus of control regarding food and exercise onto another person.

Help your clients retain their locus of control by teaching them about mindset. Help your clients make a list of locus of control shifting phrases that they often use. Have them actually write their phrases out on a piece of paper. Ask your clients to replace these phrases with “I am so lucky that I have the option to . . .”

Every time your client catches him/herself saying or thinking a locus of control shifting phrase, ask your client to rephrase the thought as “I am so lucky that I have the option to . . .” Then it is up to your client to select the behavior that aligns with their realistic fitness goal achievement time frame.

Summary

Instead of post-holiday frustration, incorporate these 3 tips right now to help your clients plan ahead. Empowering them with tools and mutual understanding sets the stage for the New Year’s fitness & lifestyle success!