The holidays can be a challenging time to either start new goals or stay on track with current goals. So often we hear clients and others say that they just need to get through the holidays and then they'll focus on their health and fitness goals. Guess what..you CAN start and stay on track with your goals as the holidays approach!

Weekly Behave Yourself Check-in
Emily - Water and veggie goals are on track
Jo - Daily tick list and sticking to it, even while working from home

Definitions: Christmas day... or any day we celebrate with other people (thanksgiving, birthdays, weddings, Eid, Hannukah, etc)
Why Christmas Day can be problematic:
- People we don't usually spend time with
- Expectations
- Boundaries (or lack of)
- Lack of control / being in someone else's house / feeling like a child
- Lack of usual routine
- 'Treat' foods
- Alcohol

Basics:
- Water
- What makes you feel good when in your usual routine? How to do come of those things even on the big day?
- Time out
- Mindfulness practices
- Movement

Antecedent strategies:
- Rehearse verbal behaviour for expected 'situations'
- Talk to trusted family/friends for support before the day / get strategies in place
- Manage your own expectations
- Prepare / take with anything you need (e.g. I take a water bottle with me)
- Eat a protein/veggie packed meal before you arrive

Values and goals for the day:
- Value examples: I protect my physical and mental safety, I communicate well, I am a loving and fun family member, I enjoy connecting with people
- Goal examples: I will put my values above others' expectations, I respond to others in an assertive yet polite manner, I will take fun activities with me for any who want to join

Triggers- what typically evokes the binge eating/drinking behaviors
Comments/Questions made by others
Food not usually available/in your house (chips/cookies/sweets)
Not having a plate (think chips and dip)

If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
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Behave Yourself Podcast (private group)
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instagram.com/emily.a.macrae
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Email:
[email protected]

Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.