Description

In this episode, Certified Life & Weight Loss Coach Kara Hackleman guides listeners through a post-holiday reflection exercise to evaluate eating habits during the holiday season and set realistic, motivating goals for the new year. Whether you navigated the season with discipline or indulged a bit more than planned, Kara shares strategies to assess, plan, and build healthier habits. Learn how to set yourself up for success with small, achievable goals rather than resolutions rooted in guilt.

Key Points Covered:

1. Reflecting on Holiday Eating Patterns

   • Evaluating how you approached food during the holidays—was it a planned indulgence or an unplanned “free for all”?
   • Understanding the reasons behind your choices and recognizing patterns to avoid repeating habits that don’t serve you.

2. Shifting from All-or-Nothing to Realistic Planning

   • Why planning doesn’t need to be perfect and how realistic plans make it easier to stay consistent.
   • Tips for creating flexible plans that include joy foods or treats without guilt.

3. Turning Reflections into a Protocol for the Future

   • How to create a “holiday protocol” for future celebrations to reduce anxiety and increase control.
   • Writing down the foods or events that triggered overeating and setting intentions to handle them differently next time.

4. Celebrating What Went Well and Identifying Small Tweaks

   • Recognizing accomplishments over the past year to start the new year with confidence.
   • Making small, manageable changes based on what didn’t go as planned, rather than overhauling everything.

5. Setting a Powerful ‘Why’ and Choosing a Guiding Word or Thought

   • Tips for finding a meaningful reason to stay committed, like improved energy, better health, or family moments.
   • Choosing a word or mantra to keep focused, such as “fierce” or “I am capable,” as a reminder throughout the year.

6. Planning for the Year with Self-Compassion and Realistic Expectations

   • How to map out goals on a calendar or in a journal to stay accountable.
   • Approaching the new year with a mindset of kindness, aiming for consistency rather than drastic resolutions driven by guilt.

Resources & References Mentioned:

• Holiday Reflection Worksheet: A tool to document what worked, what didn’t, and what you want to improve for next season.
• Weekly Planning and Goal-Setting Templates: Templates to make realistic, flexible plans that incorporate both routine and joy foods.

Conclusion:
Start the new year empowered by what you’ve learned, with a clear, compassionate approach to health and weight loss. By focusing on small changes and creating flexible plans, you can enter the new year without the need for guilt-based resolutions. For more tools and support, join Kara’s community at Kara’s website and begin setting achievable, motivating goals that work for you.

Connect with Kara:
Ready to make 2024 your best year yet? Join Kara’s coaching program for personalized support and stay inspired through her social media channels with tips for sustainable, joyful weight loss.

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