Hey Reader,

Before I get ahead of myself, I want to callout a few offerings that will help you navigate the holiday season while feeling like your best, most confident self:

1. I'm hosting free monthly coaching zoom calls and Q&A's through January to give you guidance and support on your journey. I'm going to schedule the next group call for either Sunday 12/1 at 9am MST or Monday 12/2 at 6pm MST. Click here if you would attend on Sunday or here if you would attend on Monday. Whichever option gets the most votes will be scheduled and more information will be sent out!
2. I have a free month of workouts, journal prompts and wellness challenges that can help you create and stick to healthy habits any time, but especially during this time of year. Click here if you want in and I'll send it to you right away! I'll give you a couple of days to start and will check in every week, so be sure to sign up if you need some extra guidance these days.
3. If you're ready to feel strong and confident and comfortable in your skin... if you're ready to make real change in your life... and if you're ready to finally create a lifestyle that you're proud of, get 33% off the quarterly Root & Rise For Life membership for a limited time here. If you don't feel stronger, more confident, or better after the three months, I'll give you your money back no questions asked.

I seriously hope you can take advantage of some of these things to help you on your journey and I hope you take them seriously so you can improve your life and your health for good.

Now, where was I...

As I alluded earlier, I know this season can be an especially tricky time when it comes to staying true to yourself and your healthy habits and routines. With all the parties, treats, and disruptions to your normal schedule, it's easy to fall into that all-or-nothing, yo-yo dieting cycle.

But I want to encourage you - this year, you can be different. You can be the person who feels confident, balanced, and in control, even amidst the holiday chaos.

You can be the person who makes decisions they’re proud of and still has a great time enjoying food and drinks and treats with family and friends, without any baggage.

You can have both.

Although I know how impossible that may seem, because it was like that for me for years.

I paddled against a wave of guilt, shame, and the frustration of feeling like I was constantly starting over, especially in the days that blurred together from November to January.

Eventually I made it through, but I spent years getting to the other side. And I'm convinced that I did that so you don’t have to.

With the right mindset and strategies, you can create a healthy lifestyle that lasts, even through the holidays.

With the right mindset and strategies, you can overcome it right now.

Here are a few things to focus on in the coming weeks:

AUDIT YOUR TIME

Before the holiday season kicks into high gear, take some time to reflect on your typical routines and habits. Where do you tend to fall short or get derailed? Take inventory and start to make changes in all those areas that you’re lacking.

Are you blowing off time dedicated to yourself for endless social activities and nights of drinking? Are you hanging out with people who drain you or encourage you to do things that go against your goals or the behaviors you really appreciate?

Remember to say yes to and invest your time in the things that really feel like a strong yes. If they don't, and if they're not in alignment with what you want, maybe you should reconsider.

START YOUR DAY STRONG

You know how it goes - you start the day aspiring to work and walk and meal prep and meditate and call your friend back that you've been playing phone tag with for weeks, until it's 8pm and the day evaporated in front of your eyes and all you seemed to do was get yourself to and from work and eat some food along the way.

I know you know how it feels to wish and hope and dream of doing all the practices that would make you feel accomplished and proud and confident every single day until that never happens, and another day goes by where you didn't do any of it.

This time of year is especially prone to putting off the things you need to do, so I encourage you to front load a few high-impact activities that can help put you on a positive trajectory for the rest of the day.

Wake up early to work out. Prioritize 30g of protein at breakfast. Drink a bunch of water before you turn to coffee. Get out for a quick morning walk.

Your body will thank you and by pre-loading those positive habits into your days, you'll cultivated more motivation to keep going (remember taking action breeds motivation, not the other way around), and you'll be more likely to make healthy choices, even when things get busy.

ADD THINGS IN

Focus on what you can add to your days over the coming weeks, rather than what you have to take away.

Add in morning workouts in to make sure you get in movement before you can put it off later in the day.

Add in journaling or meditations or mindfulness practices that help you feel present. Add these in when you’re triggered or feel like you’re about to binge or go off the rails. Add these in to pause and reset and continue forward.

Add in protein so you feel more full and satiated from your meals.

Drink more water so that you’re not mistaking thirst for hunger and binging on sweets and snacks around you.

Add in walks with family and friends as another way to connect and enjoy their company.

Add in non-alcoholic drinks so that you have alternatives to the boozy ones that will be flowing.

When you add in things that have a positive influence like these, the decisions to do and follow through with them become easier.

GIVE YOURSELF A MINDSET MAKEOVER

Don't be too hard on yourself.

Aim for progress, not perfection.

Forgive yourself when you mess up or make a less-than-ideal decision or two, and keep going. How you react will determine where you go and you can course correct at any time.

Enjoy the special treats and celebrations, but balance them out with the habits that make you feel your best. Flexibility and self-compassion can go a long way and they can prevent you from going on a full binge for days or weeks or months at a time.

STOP RUNNING AWAY

Stop avoiding, forgetting, or disconnecting from yourself and all of the things you know you should be doing to be your best self during this time. Stop running away.

I used to consistently do this with my weekends and with vacations and the entire holiday season. They were a distraction from my lack of self worth and they kept me numb.

Each time and each binge only kept me trapped in that all-or-nothing, yo-yo dieting cycle. They only reaffirmed the lack of trust I had with myself.

You can do better and you can show up for yourself every single day.

COMMIT FOR THE LONG-TERM

Remember to still focus on your fitness and wellness for the long-term. When you rely on healthier habits all the time (yes, during the holiday season, and yes, not just Monday-Friday), that's when you can build the strength, confidence, and sustainable lifestyle you’re after.

That’s when you can heal and grow and finally feel free.

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Remember - you can live all of these out. You can make decisions that positively impact your confidence and strength and health and longevity in the coming weeks. You can.

Be intentional, plan ahead, prioritize yourself, and cultivate a mindset and practices (even micro ones) that serve you, and you can create the healthy, balanced lifestyle you crave - one that lasts long after the new year.

Keep going, friend.

I'm here for you,

💕 Morgan