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Healthy(ish) Holidays: Practical Wellness Strategies with Tess Cheng
In this episode of The Holiday Survival Podcast, Erin sits down with Certified Health Coach Tess Cheng to explore what sustainable wellness really looks like during the holiday season. Instead of rigid rules or unrealistic expectations, Tess shares practical, compassionate strategies that help you take care of yourself without sacrificing joy, connection, or your favorite foods.
Together, they dive into the emotional ups and downs of the season—why stress eating happens, how travel disrupts routines, and what it actually means to stay “consistent” when life gets busy. Tess breaks down how to stay grounded, nourished, and supported, even when your schedule (or your feelings) are all over the place.
In this episode, we cover:
- Staying connected to your health goals without falling into perfectionism
- Navigating emotional eating with more awareness and less shame
- Healthier fast food + grab-and-go choices during busy travel days
- Easy ways to move your body when routines fall apart
- Protecting your sleep when the holidays get hectic
- Building habits that last long after the season ends
✨ If this episode resonates with you, follow The Holiday Survival Podcast on Apple Podcasts or Spotify, and leave a rating or review — it helps more people find hope, healing, and a little peace this season. Visit www.holidaysurvivalpodcast.com to listen to past episodes and explore our interactive Holiday Survival Podcast Gift Guide, featuring meaningful, heart-centered finds from small businesses and creators we love.
Connect with Tess at glowithtess.com or on social media @glowithtess.
CHAPTERS
00:00 Introduction and Content Warning
00:48 Welcome to the Holiday Survival Podcast
01:49 Meet Certified Health Coach Tess Cheng
03:14 Tips for Maintaining Healthy Eating Habits
04:45 Dealing with Emotional Eating
07:47 Healthy Fast Food Alternatives
10:05 Staying Active While Traveling
12:40 Importance of Sleep During the Holidays
18:44 Conclusion
CREDITS
Hosted and Produced by Erin Billings
Post Production by Isaac Moreno
Music by Erin Billings
Artwork by Diana Pietzryk
Mentioned in this episode:
Sociology Lab
Give the gift of clarity and confidence for yourself or someone you love.
Learn to navigate relationships, society, and identity with guidance from an Oxford sociologist.
Join the Sociology Lab community and start the new year supported, seen, and empowered.
Visit: https://sociology-lab.com
Sociology Lab
Shop Small This Holiday Season
The Holiday Survival Interactive Gift Guide is packed with makers, creators, artists, and founders who pour their actual heart into what they do.
When you shop small:
✨ A real person does a happy dance
✨ A family feels supported
✨ A dream gets to keep growing
Your dollars matter more here.
Your gifts mean more here.
Your impact is bigger here.
If you want gifts that feel personal, thoughtful, and intentional this guide is for you.
Explore the full interactive guide here.
Gift Guide
View all episodes
By Erin BillingsIn this episode of The Holiday Survival Podcast, Erin sits down with Certified Health Coach Tess Cheng to explore what sustainable wellness really looks like during the holiday season. Instead of rigid rules or unrealistic expectations, Tess shares practical, compassionate strategies that help you take care of yourself without sacrificing joy, connection, or your favorite foods.
Together, they dive into the emotional ups and downs of the season—why stress eating happens, how travel disrupts routines, and what it actually means to stay “consistent” when life gets busy. Tess breaks down how to stay grounded, nourished, and supported, even when your schedule (or your feelings) are all over the place.
In this episode, we cover:
- Staying connected to your health goals without falling into perfectionism
- Navigating emotional eating with more awareness and less shame
- Healthier fast food + grab-and-go choices during busy travel days
- Easy ways to move your body when routines fall apart
- Protecting your sleep when the holidays get hectic
- Building habits that last long after the season ends
✨ If this episode resonates with you, follow The Holiday Survival Podcast on Apple Podcasts or Spotify, and leave a rating or review — it helps more people find hope, healing, and a little peace this season. Visit www.holidaysurvivalpodcast.com to listen to past episodes and explore our interactive Holiday Survival Podcast Gift Guide, featuring meaningful, heart-centered finds from small businesses and creators we love.
Connect with Tess at glowithtess.com or on social media @glowithtess.
CHAPTERS
00:00 Introduction and Content Warning
00:48 Welcome to the Holiday Survival Podcast
01:49 Meet Certified Health Coach Tess Cheng
03:14 Tips for Maintaining Healthy Eating Habits
04:45 Dealing with Emotional Eating
07:47 Healthy Fast Food Alternatives
10:05 Staying Active While Traveling
12:40 Importance of Sleep During the Holidays
18:44 Conclusion
CREDITS
Hosted and Produced by Erin Billings
Post Production by Isaac Moreno
Music by Erin Billings
Artwork by Diana Pietzryk
Mentioned in this episode:
Sociology Lab
Give the gift of clarity and confidence for yourself or someone you love.
Learn to navigate relationships, society, and identity with guidance from an Oxford sociologist.
Join the Sociology Lab community and start the new year supported, seen, and empowered.
Visit: https://sociology-lab.com
Sociology Lab
Shop Small This Holiday Season
The Holiday Survival Interactive Gift Guide is packed with makers, creators, artists, and founders who pour their actual heart into what they do.
When you shop small:
✨ A real person does a happy dance
✨ A family feels supported
✨ A dream gets to keep growing
Your dollars matter more here.
Your gifts mean more here.
Your impact is bigger here.
If you want gifts that feel personal, thoughtful, and intentional this guide is for you.
Explore the full interactive guide here.
Gift Guide