The Intention behind Strong for the Holidays is to create small but mighty habits that support your body in feeling calm and regulated during a fun and chaotic/stressful time. I challenge you to set your standards around the following habits:

  • Sleep (7-9 hours) a night: How many days a week can your realistically do this? Set a goal

  • Stress Management: This program includes my nervous system guide. Ideally you would do AT LEAST one thing a day to regulate your nervous system.

  • Movement: How many days a week do you want to move your body? Walking? Strength training? Stretching?

  • Nutrition: Aiming for a palm sized portion of protein at each meal. How can you add more protein or make protein a priority? One protein shake a day?

Each week, a pre-recorded video and homework will be assigned to do and an email will be sent out as a reminder to watch the training!

 
 

Week 1 (12/4)

Creating Thought Awareness

Week One Homework:

  • Journal on what memories come up for you as a child about your body, food or anything else that comes to mind. After writing them down, focus on the feeling those memories create (likely contraction in the body). Focus on feeling into that feeling— tightness in your belly? does it have a color? a texture? a shape? a sensation? Feel into it until the feeling dissipates. You just released a stored emotion from your body!

  • Take note of repeating thoughts/beliefs that come up. Jot them down or put them in the notes section of your phone.

 

Week 2 (12/11)

Mindset, Thought Loops & Reframes AND Nervous System Work

Homework:

  • Write out your thought loops and create an alternate phrase for them

All About the Nervous System, Why it MATTERS & How to Regulate

Homework: Start to jot down what it feels like in your body when you feel stressed or are in your sympathetic nervous system. What does it feel like? How do you react/respond?

Awareness is how we create new responses to stress and engage calming activities.

Look at the Nervous System Guide at the top of this week and pick 1-2 things to try when you start to feel stressed, overwhelmed or anxious.

Nervous System Protocols: HSEOm & C to E

Homework: Try these nervous system protocols and see how they feel in your body. What do you notice after? Create space to do SOMETHING 1-2 times a day. Either of these, one below or from the Nervous System Guide List


Nervous System Regulation Exercise (Go to 9:30 into the video)

Week Three: Nutrition & Movement

Food as Fuel & Binge Eating

Reframing Movement & Prioritizing Moving

Week Four: Bringing it Together

Woohoo! We got to experience another holiday season with our families! Whether it was magical or pure chaos or somewhere in between we can always find the parts to celebrate. As you reflect on these past four weeks it is time to bring it together.

  • what went well?

  • what was challenging?

  • what would I do differently next time?

  • what would I like to keep working on?

  • how can I find the supports I need to keep growing?

Redefining Failure

Most of us have been conditioned to view failure as something to be ashamed of BUT what if it is something to CELEBRATE?!?

If you missed a day, missed a week or missed a month- you can CELEBRATE.

  • how can you shift your perspective on failure?

  • where can you celebrate a failure and what you learned from that experience?

Creating Alignment

With a new year comes the opportunity to a new life experience! In this video it helps you start to create alignment with the things you want and the things you don’t!

  • What does alignment feel like to me?

  • What are things that feel good to bring into this next year?

  • What are things that I would like to leave behind this next year?

  • If I could wave a magic wand, what would you like to see come to fruition in this next year?

Continuing on

Want to keep the momentum going? There are a variety of programs and options to support your dreams and goals for 2024.

MBODIED- Group Coaching Program for Outter Strength and Inner Somatics

MPowered- 1-1 Three Month Program for deep body and mind work

Strong Moms Monthly- Monthly program that includes monthly workouts, monthly accountability call & bonus trainings

FREE Fat Loss for Women Mini-Series