I recently shared this with my coaching clients and believe it could benefit others as well.
The holiday season is a time to relax, indulge, and enjoy—so if you’re feeling a little off track now, that’s completely normal. Weight fluctuations, changes in routine, and a few extra treats are part of the joy of the season. The key is not to dwell on it but to refocus and build momentum again.
Here’s a practical, actionable plan to help you reset, feel energized, and get back into the groove after the holidays.
Weight Fluctuations Are Normal
If you’ve noticed a change on the scale, don’t panic! Much of this is likely:
• Water Retention: Higher sodium and carbohydrate intake can lead to temporary bloating.
• Increased Glycogen Stores: This happens naturally with richer holiday meals.
The good news? As you return to your regular routine, your body will naturally recalibrate. This isn’t about “undoing” anything—it’s about continuing the healthy habits you’ve already built.
Shift the Focus: Habits Over the Scale
Long-term success comes from focusing on consistent habits rather than obsessing over numbers. You’ve enjoyed the holidays, and now it’s time to shift back to what makes you feel strong, healthy, and energized.

Short-Term Focus: The Next Two Weeks
Set yourself up for success with small, manageable goals to build momentum:
• Nutrition: Prioritize protein and fiber with every meal.
• Movement: Aim for two workouts and two active days this week.
• Hydration: Drink plenty of water to reduce bloating.
• Sleep: Get back to a consistent sleep schedule to improve recovery.
Your Back-on-Track Plan
1. Nutrition
• Aim for 20–30g of protein per meal.
• Add vegetables or high-fiber foods to two meals daily.
• Avoid “all or nothing” thinking—80% adherence to your calorie and macro goals is enough.

2. Movement
• 3–4 workouts this week, focusing on moderate intensity.
• 7,000–10,000 steps daily, including walks, errands, or light activity.

3. Hydration
• Drink 2–3 litres of water daily to combat water retention.

4. Sleep
• Prioritise 7–8 hours of sleep to regulate hunger hormones and support recovery.

Daily and Weekly Checklists
Daily Checklist
☐ Hit protein goal (e.g., 130g).
☐ Eat at least two servings of vegetables or high-fiber foods.
☐ Drink 2–3 liters of water.
☐ Get 5,000–7,000 steps.
☐ Prioritize sleep with a wind-down routine.
Weekly Checklist
☐ Pre-plan meals for the week.
☐ Complete 3–5 workouts.
☐ Reflect on small wins.
☐ Identify one challenge and plan how to overcome it next week.
Long-Term Success: The Bigger Picture
This moment is just a small part of your overall journey. Imagine how you’ll feel when you’re back in your groove—strong, confident, and full of energy. Remember to track progress beyond the scale:
• Improved workouts.
• Clothes fitting better.
• Increased energy levels.
• Non-scale victories that reflect your hard work.
Tools to Stay Consistent
1. Habit Action Plan
Use this template to stay focused:
• What’s the habit? (e.g., “Go to the gym twice a week.”)
• When will I do it? (e.g., “Tuesdays and Fridays at 7 PM.”)
• What could stop me? (e.g., “Feeling tired after work.”)
• How will I overcome it? (e.g., “Pack gym clothes in my car to go directly after work.”)
2. Weekly Reflection + Reset
Spend 10 minutes each week answering these questions:
• Wins: What went well this week?
• Challenges: What got in my way?
• Plan for next week: What’s one thing I’ll do differently?
3. Motivation Map
Reconnect with your “why” by asking:
• What are my long-term goals? (e.g., “Feel strong, lose 10kg.”)
• How will my life improve when I achieve them? (e.g., “More energy for my family, improved confidence.”)
• What’s one thing I can do this week to get closer?
4. Visual Progress Tracker
Use a habit tracker or goal chart:
• Check off completed workouts.
• Track water intake and nutrition habits.
5. Anchor Routine
Create a daily non-negotiable routine:
• Morning: Drink water, 5-minute stretch.
• Lunch: Include protein and veggies.
• Evening: A 10-minute walk after dinner.
6. “Future Self” Visualization
Visualize where you want to be in 3, 6, or 12 months:
• How does future you feel?
• What does your daily routine look like?
• What would future you thank current you for starting today?
Final Thoughts
The holidays were fun, and the reset doesn’t have to be overwhelming. You’ve done this before—you’ve bounced back after breaks, and you’ll do it again. Start small, focus on consistency, and remember: every small win adds up to big progress over time.
Let’s focus on what you can do right now to feel your best again!
Coming Soon! **Download my free guide, on my site. www.nataliehannafitness.co.uk

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