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November 18, 2018: Maintaining, Not Gaining

My weekly Get Your Stuff Together Sunday email series gives you one actionable focus for the week that will make your life a little easier.

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We’re making our way into the holiday season, a time for fun and relaxation that brings with it a ton of treats. Treats are fine - as long as they remain treats and not your new way of life. This week, we’re going to talk about maintaining your weight and preventing unwanted weight gain.

Treating season

October 31st-January 2nd are the danger zones for many of us, since the treats just keep coming. Many of us look forward to this food all year long! Halloween candy that temps us, big Thanksgiving feasts, decadent Christmas cookies, crispy potato latkes, and truckloads of champagne. It’s fine to look forward to it all and indulge! But, note that to achieve your health goals (or just not backslide), you need to think ahead a bit. If you’re making the decision to have some fun food and drink and ease up a little on your workouts, just do it in a way that is worth it. Eat only the very best and your favorites, use the time you would have been working out to do something for yourself.

Maintaining, not gaining

While many of us will find it difficult to stick completely to their health and fitness plan through the end of the year, there are some ways to maintain and not gain during this fun and festive season. First, health and fitness is not a short-term goal; rather a long term, lifetime one. That said, even if you are doing a minimal amount of exercise, you should do your best not to stop altogether. You don’t want to undo everything you have worked for all year. Same goes for healthy eating and your stress maintenance/self care routine. Ease up if you like, but don’t completely lose momentum.

Staying accountable even if not strict

Enlist a friend, co-worker, spouse, or other family member to become your accountability buddy. If you’re feeling particularly weak, give them a shout and they can keep you on track – they could encourage you to make a healthy choice in food or to meet them at the gym for a quick workout. If you know that someone is counting on you to do the same, it makes it easier for both of you to stay on your journey together.

Keep track of what you’re eating by using an app like My Fitness Pal or keeping another type of food journal. If you chronicle what you are eating, you are less likely to “cheat” on your nutrition plan. It keeps you accountable to yourself – there’s that word again! Also, it helps you decide what special food is worth it and what is a waste of a treat.

You can also keep track of your measurements at the beginning and throughout the month. If you know where you started, you’ll be able to stay on track (maintain and not gain). That’s the ultimate goal here…getting through the holidays without a major setback on our path to health.

Slow down and be good to yourself

During this season, it’s easy to get wrapped up in the mayhem. Please remember that it’s a good time for self care, relaxation, reflection, and generally slowing down to have some fun. There will be plenty of time to get back to your full healthy routine in January.

Next Sunday, we’ll talk about workout recovery that reduces soreness and gets you back on your feet after a hard workout.

Do you have a friend who could stand to G(her)ST? Feel free to forward this!

I hope you have a wonderful week,


Kelly Morgan, Ph.D.

Tsirona -

My weekly GYSTS email give you one actionable thing to do for the week that will make you life a little easier. As "they" say, "Fail to plan; plan to fail." Get these emails (and more!) delivered right to your inbox by clicking HERE.