It….is….THAT time of year.


The kids are off school (again) and parent or not, it’s HOLIDAY time for many.


Granted, given the current climate – it’s not really a ‘holiday’ but for some reason, when we have any kind of holiday.


Things go a bit Pete Tong.


We tend to give ourselves the ‘green light’ to eat and drink everything in sight.


‘It’s OK, I’m on holiday, right?’


Waistlines start expanding, scales go up, clothes feel tighter, confidence takes a dent and fitness…..well there just isn’t any.


And I get it, motivation and mental health is at an all time low.


Which is exactly why I want to share with you some simple ways to help you not only survive the holidays.


But to help you put some positive habits in place that will set you up for life!


Here goes:


1. Get up, got to bed and eat your meals at the SAME time


This is a HUGE one….which is why it’s first.


Structure and routine is essential to ALL of us.


Keeping these 3 things in place will automatically help us keep a certain level or ‘normality’ and prevent us from setting our body clocks and meal times out of whack.


Being out of whack usually = being off that wagon and we want to try keep you on that as much as we can.


This is such a simple habit to put in place yet so effective!!


2. Aim for 3 meals and 2-3 snacks a day


If you want to track your calories – great.


If not, just keep things simple, aim for 3 meals, a few snacks and don’t eat everything in sight.


Adhering to tip No.1, 3 and 4 will make this a lot easier to stick to.


3. Add protein to every meal


Having protein at each meal will help curb cravings, keep you fuller for longer making you less likely to mindlessly munch.


It’ll also help build and repair your muscles from exercise.


4. Hit the H2O


Whether it’s straight up H2O or no added sugar Vimto (my fave), aim for at least 2litres daily.


This will help curb cravings as well as ensure your body is able burn fat and function better.


It’ll also give you more energy to enjoy your hols and keep you hydrated (especially if you’re hungover).


5. Make time for YOU


As a parent with a 4 year old, 1 year old and running a business – I totally appreciate this isn’t always easy but I can’t stress how important this is.


Even it it’s just 10mins.


Plan it, take it and enjoy it daily.


Your mental health, mood and in turn children, will thank you for it.


6. Avoid alcohol during the day/week


This will save you a GAZILLION calories and again – improve your mental health, sleep and general mood/energy.


You can save even more calories by switching calorie dense drinks for something a little ‘lighter’.


Vodka, sparkly water and fresh lime is my personal fave and super refreshing.


Here’s some other ideas from The Fitness Chef below.



7. Get Your NEAT Up


Non Exercise Activity Thermogenesis.


= the calories you burn outside of your workouts.

= steps.


If you’re injured, do what you need to.


If not, then aiming for around 10k steps daily is a great goal.


It’ll not only significantly shoot your calorie burnage up, it’s also fantastic for our physical and mental health.


– Walk to work, walk before/after breakfast, lunch or dinner.


– Get up regularly and move around the house/office.


– Talk and walk whenever you’re on the phone.


– Park further away from places.


– Enjoy active weekends like going up a mountain and get the kids involved.


There’s sooo many ways to get those legs moving.


All these tips/habits are super simple and something that EVERYONE is capable of whether you’re on holiday or not.


They’ll also have a MASSIVE impact on both your physical and mental health.


With only 12 weeks till 2021, this is the perfect amount of time to put what I’ve mentioned here into practice.


Do that, and in 12 weeks time, I’ve no doubt – you’ll see & feel significant changes.





You can throw in the towel, write off the rest of the year, do nothing, remain the same and start 2021 feeling even more sh*t than you do now.


We always have choices and I know it’s an incredibly challenging time for everyone right now, but I hope I can help and support you to make good ones.


Lee ‘setting you up for success’ Donald x



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