ABOUT THIS EPISODE: Marty Gallagher, J.P. Brice, and Jim Steel outline evidence‑informed tactics to enjoy holiday foods while preserving momentum. Anchor each day with protein and produce, use a simple plate method at parties, and “budget” treats by pairing them with movement—walks, quick kettlebell circuits, or a short erg session. Keep training minimal but consistent: 2–3 strength sessions built on squats, presses, pulls, plus two zone‑2 bouts. Track only what matters this month—sessions completed, steps, and average bodyweight—then return to normal programming after travel. If you host, set the table with lean proteins and vegetables first; if you travel, plan grocery basics and one portable workout.
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https://www.ironcompany.com/blog/nutritional-wave-ten-steps-forward-nine-steps-backward?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep106
WHAT YOU’LL LEARN
How to balance enjoyment and energy intake using protein‑anchored meals and portion templates.
Quick “bookend” training ideas to offset big meals without excessive volume.
Travel strategies: minimal equipment sessions, grocery staples, and routine resets.
Simple tracking that preserves adherence without micromanaging numbers.
KEY TOPICS
Holiday nutrition planning, appetite control, and realistic goal setting
Minimalist strength and zone‑2 cardio during travel or busy weeks
Portion tools and food environment design for effortless compliance
QUICK ANSWERS
Q: Can I lose fat during the holidays?
A: Possible, but maintenance is often the smarter target. Keep protein high, move daily, and aim to maintain bodyweight within a small range.
Q: What’s the best “damage control” workout?
A: A brisk 30–40 minute zone‑2 session or a 15–20 minute kettlebell/dumbbell circuit before or after events helps manage appetite and energy balance.
Q: Do I need to track every calorie?
A: No. Use the plate method, prioritize protein and vegetables, and track only sessions, steps, and average weekly weight to guide adjustments.
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Xebex AirPlus Runner Smart Connect Curved Treadmill
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IRON COMPANY Premium Powder‑Coated Kettlebells
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Detecto Mechanical Portion Scale (for home meal prep)
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