Episode 28: Celebrate with Intention
In this episode of Training Age, hosts Heather Adams and Valerie Lusvardi explore practical strategies for navigating the holiday season with confidence and balance. They tackle common anxieties around holiday weight gain, emphasizing the importance of setting clear intentions and maintaining consistency to stay in control of your choices. By creating actionable plans and focusing on empowerment, listeners can approach the season with a proactive mindset rather than feeling overwhelmed.
The discussion highlights the flexibility needed to balance fitness routines with holiday fun. Whether incorporating workouts into a family trip or prioritizing relaxation, Heather and Valerie share personal anecdotes, like hitting the slopes in Tahoe or choosing rest in Africa, to demonstrate that there’s no one-size-fits-all approach. The focus is on aligning holiday plans with personal goals while maintaining a balanced and stress-free mindset.
Heather and Valerie also dive into the importance of mindful eating during social events, offering tips for making intentional choices and avoiding the pressure to stray from personal nutritional goals. By staying true to your intentions and prioritizing accountability, you can prevent self-betrayal and maintain a positive relationship with food. The hosts remind listeners that setbacks are natural, and approaching them with grace is essential for long-term success.
This episode empowers listeners to embrace the holiday season with purpose and confidence, blending thoughtful planning with flexibility to maintain a healthy, enjoyable lifestyle. From hitting protein goals to prioritizing sleep, these strategies ensure that the journey toward health and fitness continues without stress or guilt.
Episode Summary
(0:00:08) - Holiday Mindset and Nutrition Intentions (10 Minutes)
Hosts Heather Adams and Valerie Lusvardi discuss how to navigate the holiday season with a balanced mindset around nutrition and fitness. They address common concerns about holiday weight gain and emphasize setting intentions to stay proactive rather than reactive. Whether taking a break from dieting or choosing to stay on track, the focus is on making intentional decisions that align with personal goals. Heather and Valerie encourage listeners to take control of their choices, establish habits, and create actionable plans to approach the holidays with confidence and ease.
(0:09:43) - Holiday Fitness Goals and Flexibility (10 Minutes)
This chapter highlights the importance of flexibility and planning when it comes to maintaining fitness goals during holidays or vacations. Heather and Valerie share personal stories, including planning workouts during a family trip to Tahoe and choosing relaxation on a trip to Africa. Both examples show how fitness routines can fit into holiday schedules or take a backseat when rest is the priority. The key takeaway is that there’s no one-size-fits-all approach—success lies in aligning plans with personal goals and being intentional about decisions.
(0:19:23) - Empowering Intentional Eating Habits (5 Minutes)
Heather and Valerie explore how mindfulness and balance can enhance the holiday experience. They discuss how taking a break from tracking food can make vacations and celebrations more enjoyable without guilt. By setting intentions and planning ahead, listeners can navigate social events and avoid feeling pressured to overindulge. The hosts also stress the importance of consistency over time, reminding listeners that making conscious, empowered choices leads to a healthier relationship with food and lasting success.
(0:24:14) - Empowering Holiday Eating Strategy (14 Minutes)
This chapter focuses on the power of mindful food choices during holidays and social events. Heather and Valerie encourage listeners to take charge of their eating decisions and avoid the trap of social pressure. They highlight the importance of being the “actor” in your own life, making intentional choices to prevent feelings of resentment that can come from self-betrayal. The hosts share strategies for creating and sticking to a nutritional plan, including writing down goals and sharing them for accountability. They also emphasize giving yourself grace for occasional deviations, framing setbacks as part of the journey toward a positive relationship with food.