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1. Stop the all or nothing mentality: It is more about progress than it is perfection. 
   1. A short workout is better than no workout
   2. Tracking some of your food is better than not tracking at all
   3. Getting in a 15 minute walk is better than no walk at all
   4. Getting 1 more hour of sleep is better than pulling an all nighter 
   5. Eating one serving of veggies is better than nothing 
2. Stop throwing in the towel on yourself when things aren’t perfect. 
3. So many people binge right up until Jan 1 and then they say I’ll be perfect after the holidays. It doesn’t work. Start today. 
4. You need more consistency. You need to focus more on being consistent rather than hyper focusing on the holidays. 
   1. Consistency requires doing things when you aren’t motivated. 
   2. Showing up every day is the battle - not trying to survive the holidays. Once you get that on lock, you will understand consistency much more. 
   3. Not every single day is going to be perfect but not every day has to be perfect to find weight loss success. 
5. One day - not even one week - off of your regular routine is going to make you gain a shit ton of weight. It is what you do day to day. 
6. At the end of the day, you can’t complain about not losing weight if you’re not tracking macros, dining out often, having weekly cheat days and meals, and estimating your calorie intake. 
7. Practical Stuff to survive the holidays 
   1. You don’t need to eat everything
   2. You don’t need to binge 
   3. You don’t need to workout to punish yourself 
   4. You don’t need to starve yourself the next day 
   5. You can eat in moderation 
   6. Keep in tune with your body and your surroundings