Stress-Proofing the Holidays: Fitness, Family and Boundaries
Stress less this season! Discover how managing holiday stress and healthy habits can protect your energy, boundaries, and wellness all winter long on this episode of Get Sculpted.
The holidays are meant to be magical, but for most women, they can feel more like a marathon than a memory. Between full calendars, endless events, and family expectations, your workouts, nutrition, and even your sanity are often the first things to go.
But not this year.
In this episode of Get Sculpted, we’re sharing practical strategies to stress-proof your holidays and protect what matters most: your energy, health, and peace of mind. From managing social pressure to setting boundaries that actually stick, this conversation will help you navigate the season with less stress and more confidence.
Because the holidays shouldn’t derail your progress, they should reflect your priorities.
Here’s what we cover:
How to plan your priorities and maintain healthy habits during the holidays
Realistic fitness and nutrition tips for busy women who want to stay consistent
The power of “bare minimums” and why maintenance is still progress
Simple meal prep and batch-cooking ideas to reduce decision fatigue
How to manage family expectations and handle food or alcohol pressure with grace
Setting boundaries that protect your energy, time, and mental space
This episode is your go-to guide for a stress-free holiday season, blending tactical advice with honest conversation and a whole lot of encouragement. You’ll walk away feeling grounded, capable, and ready to enjoy the next few months — without sacrificing your health or happiness.
Boundaries aren’t selfish, they’re the best gift you can give yourself this season.
-Coach Marilynn
So take a deep breath, grab your favorite cozy drink, and tune in to learn how to create a holiday season that supports both your goals and your peace of mind.
Tag us on Instagram @getsculpted.ca and share how you’re making this your healthiest, happiest holiday yet!
Mentioned Episodes
44: Time Management for Fitness: 5 Bare Minimum Habits That Work
Connect with Get Sculpted
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This podcast is brought to you in partnership with Leah Bryant Co.
More about the Get Sculpted Podcast
Welcome to Get Sculpted, the podcast for women who want to lose fat, build muscle, and reset their metabolism with science-based strategies and actionable advice.
We go beyond quick fixes and fad diets to give you sustainable fat loss strategies, strength training tips for women, and the mindset shifts that help you achieve lasting results. Think less guessing, more confidence, and habits that actually fit your lifestyle.
No matter if you’re just starting out or ready to level up your training, this podcast gives women the tools to lose fat, build muscle, and feel stronger in their bodies.
We’re your hosts, Jordanna, Marilynn, and Tijana, fitness pros with over 20 years of combined experience and 1,000+ client transformations, including a focus on helping women optimize their metabolism and build strength. You’ll get strategies designed for real bodies and real lives.
We’ll cover questions like:
Can you lose fat and build muscle at the same time?
What is the best way for women to lose fat without losing muscle?
How do I start strength training as a beginner woman?
Why am I not losing weight even though I’m working out and eating healthy?
How can I stop yo-yo dieting for good?
Is cardio necessary for fat loss?
If you’ve been searching for sustainable fat loss, women’s nutrition, and strength training that actually works, you’re in the right place. Join us every week to sculpt a stronger body and a more empowered 2.0 life.
Connect with us on Instagram at @getsculted.ca
The unedited podcast transcript for this episode of the Get Sculpted podcast follows:
HOLIDAY HEALTH SURVIVAL: Why Planning Matters
Marilynnilynn [00:01:35]: All right, so first of all, we understand that we don't all have the same 24 hours. I think all of us really hate that quote, because the reality is we have families, we have busy schedules, we have work, we have the days getting darker and colder. And if you already feel like you're struggling to build momentum, it can get even harder around the holidays…Tijana [00:05:03]: Yes. And that makes it less of a starting over and more, like you said, T, like, momentum continues. I think that's actually one of the things that our clients are shocked by when we tell them maintenance is progress…
TACTICAL STRATEGIES: Workouts, Nutrition & Micro Actions
Marilynnilynn [00:06:09]: Like I said, it doesn't even need to be a certain number of steps you want to identify. What is your 80%? That's what I tell clients. What is your consistently good, not just occasionally great…Jordanna [00:07:08]: Yes, that's exactly it. And there's a hierarchy, obviously. There's like, okay, well, if you're really overwhelmed, start with something. If you're already doing something, be more intentional. And basically just spending the time that you do have in the most efficient way possible, that's going to give you the biggest bang for your buck…
Marilynnilynn [00:08:31]: You don't need to do that. Like a lot of us are working from home or hybrid or just don't want to do that kind of thing. I've never done that. You could just make more of the thing you're making…
Jordanna [00:10:30]: Thank goodness I have it right.
Marilynnilynn [00:10:32]: Yes...
MANAGING SOCIAL PRESSURE & FAMILY EXPECTATIONS
Jordanna [00:18:19]: Oh, my gosh. Okay. This is a really good one because there are so many tips and tricks. We could probably have done an entire episode just on this. But the best laid plans can really be disrupted by well meaning comments or pressures from others…Marilynnilynn [00:21:37]: What comes to mind, and you're so right, Jord, is we can't always plan for every single scenario. And what we want to give you guys is not so much a running list of, like, this is the script. This is what you do. This is exactly what you order. Because it's more like we want the concepts to be really clear so you understand how to make that decision…
Tijana [00:22:47]: So there's planning my responses in advance, but then there's also. I know with my family. Cause I've said this, like, I have a very big family. It's almost like preparing them in advance…
SETTING BOUNDARIES & PROTECTING YOUR ENERGY
Tijana [00:28:58]: We need the deets. Well, first of all, it is all about boundaries. And I actually love that I'm speaking about this one because I think everyone does. But I really personally struggle with boundaries. I'm a people pleaser. A lot of women are. So I cannot stress this enough. Without boundaries, your energy will absolutely get drained…Jordanna [00:32:58]: Okay. I love this one so much because I will pre order an Uber for myself because I'm having so much fun. And then I'll break my own boundary being like, I was gonna leave at 9, but like, I love that. I really wanna stay till 11. And it's like, no, I made a promise to myself, I gotta be home...
Marilynnilynn [00:34:03]: Exactly. So good. I know sometimes we don't have control, but really only plan things during the day. Like if I'm meeting a friend, I'm like, this is happening during the day because of that reason…