A 4 minute read

As we approach the holiday season many of you are probably thinking about a lot of eating related things, such as how will you get to January 1 having not gained 5-10lbs, and how will you survive the endless holiday events while sticking to the plan that you are following.
Statistics show that the number one reason for weight gain over the course of the year is holiday and vacation eating. If you feel have experienced this in the past, why not make this the year you change?!
 
The PLT ABC’s are the building blocks of our nutrition plan and can be applied to specific situations giving you a guideline to help you stay focused and working hard despite special occasions like holidays!

Accountability:

• Have a plan in place before the holiday season begins
• Talk to your coach, if you’re working with one, about any specific concerns you might have
• Ensure you have your regular foods prepped and ready in addition to the ‘holiday’ foods so that your eating remains on track 
• Prepare a menu that includes foods that you enjoy and you might want to indulge in moderately
• Decide what you will track and what you won’t (no need to track Thanksgiving dinner, but the eating that follows, including leftovers should be tracked) 

Balance:

• Look at the holiday week and decide how you will balance your days; you may have 4 parties & 2 big family meals that you will need to plan your day to ensure that you remain on track
• Ensure you're getting your regular exercise in and remaining active
• Be present within yourself each day and be mindful of your intentions and your goals
• Plan to eat a high protein, low fat & carb breakfast, possibly delaying breakfast, on party days. Before heading out, eat a little something, maybe a salad with a little protein so that you are not showing up hungry!
• Hydrate, hydrate, hydrate
• Limit alcohol to 1-2 drinks if at all; sparkling water w/lime is your friend
• Pie & whipped cream OR dinner rolls & butter; plan to choose wisely so you feel satisfied and happy

 Consistency:

• Your plan doesn’t end on Thanksgiving eve and restart on New Year’s Day; stay focused throughout the season 
• Stick to your normal routine except when your routine changes
• A holiday event on Friday evening does not mean the entire week is a blowout
• Exercise daily
• Communicate with your coach, a friend, a family member when feeling stressed
• Track as usual, except special holiday meals
• Check in with your coach as scheduled.

The 3 basic approaches to holiday eating:

• Eat the entire table and drink all the alcohol! Start early, like Thanksgiving Eve (if you didn’t start on Halloween) and go through New Year’s Day! Eat with wild abandon, you’ll start that diet soon and be fine (Let's not do this please!)
• Choose one day out of the week like Thanksgiving Day or Christmas Day or Eve to allow yourself the freedom to eat at will. BUT being mindful that you’d rather not wake up feeling terrible the next day maybe limit alcohol to 1-3 drinks that don’t have 300cal each. Eat less stuffing if you know you want pie; eat raw veggies rather than all the deliciousness on the charcuterie board. Relax, be conversational, enjoy a lovely meal with family and friends knowing that the next day you will get right back on track (Let's do this please!)
• Track your holiday meal as you would any other meal. This is not strongly suggested as it’s not necessary but if you are more comfortable doing so then you absolutely should. In some cases we are attending a holiday event that doesn’t really mean much to us but it’s a commitment we have and we’d just as soon consider it like any other day. Do what works best for you.

 
 Tips & Tricks:

• If you are hosting you are golden! Make everyone’s favorite foods including the things you love that will ensure you don't completely over indulge (veggie platter, fresh fruit to snack on instead of charcuterie yummies)
• Make those same things to take with you if you are invited to someone’s home
• Eat a light but protein focused breakfast
• Hydrate well all day
• Mingle with a water or seltzer in your hand and when you look at the appetizers navigate towards raw veggies and stay away from the cheese etc.
• Talk! A lot! It keeps your mouth busy!
• ‘No thank you’ is all you need to say when Uncle Jim wants to pour you another mug of spiced cider
• Fill your dinner plate with veggies first, then load up on protein and take small servings of starchy carbs
• Eat slowly and relax and enjoy the moment
• Washing dishes is NEAT! (Non-exercise activity thermogenesis) Pitch in and increase your movement after eating instead of hitting the couch!

 
Above all else, smile, have fun, love your family, cherish your friends but remember your goals. We wish you a healthy and happy holiday season and we wish you an epic scale reading on 1/1/20!
​
Thanks
Patti 

A 5 minute read
What’s your name and where do you come from?
 Nikki Springston - Born and raised in Georgia! Grew up in Athens, home of UGA. ! If you really want to get specific, I'm (about) 1/4 Native American and can trace some of my ancestors back as far as the Trail of Tears. (Fun fact! LOL)
 
Do you have a family and what’s your profession?
 I have a very big family, but the one I created consists of my husband Jesse, my son Nolan who is 3, and my furry child Jack who is 4.

How did you get introduced to PLT?
 Pete is my coach at Crossfit Zanshin where I have been training for a little over a year. During the summer I had an injury and broke my arm, which set me back physically but especially mentally. I needed something else to focus on while I scaled my exercises. Getting my nutrition on track was my main focus and I knew it would help me come back strong. If anyone was going to hold me accountable it was going to be the person who I have to see almost every day - so Pete was it!
 
Who is your coach?
 Pete Mongeau
Name 3 things that sum up your thoughts on your coach
1. He is humble - he's overcome so much with such an amazing perspective on life, I'm proud to know him.
2. He is genuinely invested the success of those he trains - I feel like my goals are his goals. .
3. He is smart - he is constantly improving himself, learning, trying new things, etc.
 
Are you engaged in regular exercise/a sport?
 I do CrossFit 3+ times a week. In my free time I chase around a toddler also.

How did you find your PLT onboarding experience & community experience?
 Onboarding was easy - especially since I know Pete from the gym. The community is awesome - I don't really post much; however, I got lots of tips and encouragement through the group. 
 
What dieting programs had you tried previously and what makes PLT standout from previous programs?
Doctor prescribed low sodium diet (weight loss and lower blood pressure) and working with a nutritionist - it was very clinical feeling and only food focused. I've done low calorie / high cardio diets in the past  - they worked, but no way near the results as what I have now. 
PLT stands out to me because it's teaching me how to look at what I eat, when I eat and why I eat. I have never felt "guilty" or like I need a cheat day while on this program. Mainly because I'm learning how to eat based on my lifestyle and towards my goals. I also have the continued accountability which has been amazing. Lastly - it's worked with my strength training and my whole body has really transformed. 
 
What successes have you found since joining PLT, scale or non-scale?
 Scale-wise I am 1 lb away from my goal weight (which has lowered since starting this program!) with just over a week left to go! Post-baby this is HUGE for me. I struggled with how my body looked post-baby and thought I had to settle with what I had and watch others change their bodies. I had to buy a whole new wardrobe (only lost 11 lbs so far) and I am constantly getting asked what I've done.
 
How have you increased your nutritional education since PLT?
I eat what my family eats - even if it means it's a modified version. Meal prepping is the best thing I can do for myself throughout the week - that's a TOTAL proven fact that we've discovered. Also I discovered that I eat a lot more fat than I realized, even when I think I'm eating light. 
 
What 1 piece of advice would you give to people considering joining PLT or new members?
 "DO IT ANYWAY." Whatever your excuse may be - do it anyway.
One of my friends/mentors told me this when I told her that I didn't want to do something I knew I needed to do. She said there is always an excuse - do it anyway. It's so SIMPLE but it's been LIFE-CHANGING for someone like me who struggles with accountability.
You broke your arm and think you can't work out? Do it anyway.
You are tired and had a rough day? Do it anyway.
You only have 30 mins so it's not even worth it? Do it anyway.
It's the holidays and I shouldn't spend money on a program for myself right now? Do it anyway.
You forgot your socks? Do it anyway.
The workout looks too hard? Do it anyway.

Your turn now; what 1 thing would you like to ask me?
What keeps you up at night?
 Hi Nikki, tks for the question!
The thing that keeps me up at night is balancing my passion for helping others and coaching with my desire to grow and enhance the business. I didn't start PLT with the intention or awareness that it would become an LLC with multiple coaches supporting clients globally. PLT started from my personal journey to achieve fitness, weight loss and better health which led me to want to help others become better versions of themselves. I'm extremely proud of what PLT has become but I dream of what it can possible be. My dreams are not for a large company making large profits, my dreams are for a stable company providing a top grade personalized service for all it's clients irrespective of financial reports. I would prefer that PLT remains smaller and renowned for it's quality of product and service. 

Tks Nikki, for taking the time to share your PLT experiences with the community and staff
Paul