Holiday Fitness Motivation and Simple Habits That Stick
Stay strong with holiday fitness motivation and practical mindset tips to keep your health goals on track, no detox or New Year reset required on this episode of Get Sculpted.
We get it, the holidays hit different. Between the parties, family dinners, travel, and endless trays of cookies, it’s easy to slip into the “I’ll start fresh in January” mindset.
But here’s the truth we want you to remember: you don’t need a reset, detox, or new-year-new-me overhaul. You just need to keep the promises you’ve already made to yourself, even when life gets busy.
In this episode of Get Sculpted, Coaches Tijana, Marilynn, and Jordanna share a tough-love conversation about what really causes that sluggish, out-of-alignment feeling this time of year and how to fix it before the calendar flips.
Because it’s not the wine, the cookies, or the late nights that throw you off track… it’s abandoning your own standards when things get hectic.
Here's what we cover:
Why holiday fatigue often comes from living out of alignment, not overeating
How to set minimum fitness standards that carry you through every season
The skill of maintenance, what it really means, and why it matters
Simple nutrition habits to prevent that “holiday hangover” feeling
The power of seeing yourself as your 2.0 self, even when life gets chaotic
Tijana, Marilynn, and Jordanna share their own holiday routines, from choosing maintenance calories and walking after family meals to protecting workout time and boundaries. You’ll hear how they navigate parties, handle food guilt, and keep their energy steady when everyone else is spiraling.
The takeaway? A fit life isn’t seasonal.
When you stop treating December like a write-off, you start building the foundation for a stronger, healthier new year — one where you already feel good, instead of starting from scratch.
The real reason, plain and simple, you feel like crap is because you are living out of alignment with the woman you want to be.
-Coach Marilynn
You’re not behind. You’re not broken. You just need to start showing up like the woman you want to become today, not after the holidays.
So grab your water, set your bare-minimums, and move through the season feeling proud, not pressured.
Listen now and tag @getsculpted.ca with your biggest takeaway or the 2.0 habit you’re locking in for 2026. Let’s make this the year you end strong — not start over.
Connect with Get Sculpted
Thanks for joining us on this episode of Get Sculpted! If you enjoyed this episode, please leave a review on Apple or Spotify to help us reach even more women ready to cut through the noise and get the real deal on fat loss, muscle building, and what it really takes to build their 2.0 sculpted self inside and out.
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:
Marilynn [00:01:09]: This is an important one. Definitely.
Tijana [00:01:11]: Awesome. So, Mer, share with us. What is the reason that one would feel like bleep at this time of year?
Marilynn [00:01:18]: ...The real reason...the reason you feel like crap is because you are living out of alignment with the woman you want to be... When you are not aligned with habits, you know, you're skipping your workouts, you're eating whatever you want. You're drinking the wine, you're feeling like garbage…
Breaking the Holiday Self-Sabotage Pattern
Jordanna [00:03:50]: ...December going into January, this isn't just like coming out of alignment. It's also a pattern that you've been repeating year after year after year. And it's time to break that pattern and it's time to do something different…
Setting Minimum Standards: Your Holiday Toolkit
Jordanna [00:06:52]: ...I'd love to hear if you guys have any others. But for me, my step goal remains a constant. I usually dial back workouts to three times a week and hitting them around 30 minutes... I'm not actually usually in a fat loss phase. I usually bring my calories up to maintenance on purpose. And I'll strategically do that with a number of my clients…Marilynn [00:07:47]: I'm similar to you, so I do maintain my training schedule... I become even more strict with my boundaries... So this is where planning is so important…
Tijana [00:09:14]: ...Number one, the not drinking has been massive. When I tell you how many calories I've saved... Also, like just buying Christmassy stuff from Costco. Like the desserts, I'm like, that is all around me. Like when I go to a Christmas party a few times this year, I'm gonna get that. Why do I need a big tray…
How to Live the Fit Life Year-Round (Not Just in January)
Jordanna [00:12:23]: Yeah, I love that...Can you talk to us about living a fit life and how it doesn't have to be seasonal?Tijana [00:12:32]: ...What is just the person you are...when you have kids, you also reflect on, like, what do I want to show them? And then you reflect on, like, who am I really? What am I showing them?...I want to be, you know, 70, 80 something. I'm still lifting weights, like, and that makes me show up that way…
Jordanna [00:14:32]: ...Something I like to do when I talk with groups is I take them through what, like, I call it the fit life assessment. And so what I have people do is I have them think about four key areas of what you need to manage when you're building your fit life…
Practical Tips to Stay on Track: Training, Nutrition, and Mindset
Tijana [00:17:23]: ...So now we want to make this practical for you and really give you some tactical stuff to work on. Okay, so we want to break that I'm going to start again next year pattern right now…Marilynn [00:17:45]: ...I want to talk about the movement piece...you want to set that minimum standard for. Let's Say your workouts. For us, we recommend a solid place as a minimum of three training sessions per week...Do not let that slip…
Jordanna [00:18:58]: I'm gonna talk a little bit about the nutrition...If you're not working with a coach and you're not on a specific plan...make sure that you do have those structured meals in place...have a plan for all the desserts and treats…
Tijana [00:20:56]: I want to highlight too, the, the skipping meals thing was really important...Do not skip the meals. Just doesn't work...I might add, I would recommend don't come into any meal starving and aim to not eat past a level of comfortable fullness...drink water, which ties into it too…
Recap: Lay Your Foundation Now, Don’t Wait for January
Tijana [00:22:51]: ...You wanna set yourself up not just for yourself now, but for your future self...Make sure you have some action steps. Number one this month doesn't have to be that black hole that sets you back. It could actually be you laying down the foundation of your bams and setting those new standards for yourself going into the following year…Jordanna [00:23:37]: No, I think we've covered it.
Marilynn [00:23:39]: No, I think you hit it. We just want everyone, every woman to feel like their absolute best self and live that life.
Tijana [00:23:44]: Heck yeah. I love it. So if you guys got value out of this, make sure that you give it a share. Give us a tag on socialetsculpted. Catch. Send it to a friend. We love your shares. We love that we're reaching you guys, Canada, US and worldwide...