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Coach’s Corner: Your 3M Holiday Survival Playbook

The holidays don’t have to knock you off your game. With a little strategy, you can enjoy the season and stay on track — no guilt, no backtracking, no “I’ll start over Monday” nonsense.

Here are the 4 rules every 3Mer should run during holiday events:

• Don’t Leave the House Hungry - Walking into a party starving is how you end up inhaling the first plate you see. Eat a solid protein-based meal beforehand so you’re in control, not your cravings.

• Listen to Your Body - Holiday eating isn’t a challenge to see how much you can put down. Slow down. Check in. Stop when you’re satisfied, not stuffed. Your body will tell you when it’s had enough.

• Plan Beforehand - Game plan your plate before you pick one up. Prioritize protein, add veggies or lighter sides, and choose one treat you actually want, not ten random ones you grabbed out of habit.

• Don’t Post Up by the Food Table - Hanging by the snacks guarantees mindless grazing. Move away from the food, talk to people, stay present. Out of arm’s reach = out of autopilot eating.

Stick to these simple strategies, and you’ll enjoy the holidays without derailing your progress. Remember, it’s not about perfection, it’s about making smart choices that keep you moving toward your goals.

👉 Watch The Festive Holiday Survival Guide

Did You Know?: How Holiday Stress Sabotages Fat Loss

The holidays can be the most stressful time of the year, with long hours, family obligations, parties, and travel all adding up. Stress doesn’t just affect your mood; it directly impacts fat loss, energy, and your ability to stick to your routine.

Here’s what 3M coaching experience and research tell us about holiday stress and how to combat it:

• Cortisol is the Silent Saboteur - Stress spikes cortisol, the hormone that encourages fat storage, especially around the midsection. High cortisol also increases cravings for sugar and processed foods, making it harder to stay on track.

• Sleep Gets Disrupted - Late nights, travel, and holiday festivities often reduce sleep quality. Even small changes in your sleep routine can slow recovery, reduce muscle repair, and stall fat loss.

• Mindless Eating Kicks In - Stress triggers autopilot eating. You’ll reach for snacks or seconds without noticing, especially during parties or while traveling. Awareness is the first step to breaking the cycle.

Quick Stress-Busting Wins

• Move your body: Even a 10-minute walk after meals lowers stress and keeps metabolism active.

• Deep breathing or meditation: 3–5 minutes can lower cortisol and improve focus.

• Plan Ahead: Schedule workouts, meals, and downtime like you would a meeting, and treat them as non-negotiable.

Pro Tip: 5-Minute Post-Meal Rituals to Stay Lean This Season

The holidays are full of meals, parties, and indulgent treats — and if you’re not careful, those extra bites can add up. But staying lean doesn’t have to be complicated. With just 5 minutes after each meal, you can help your digestion, curb cravings, and keep your metabolism firing.

Here are 3 quick rituals every 3Mer can do:

• Take a Short Walk - Even a brisk 5-minute walk after a meal can help your body digest more efficiently, stabilize blood sugar, and prevent that “stuffed and sleepy” feeling. No gym required, your living room, hallway, or driveway works just fine.

• Hydrate Strategically - Sip water or herbal tea slowly after your meal. Hydration supports digestion, keeps cravings in check, and helps your body process food instead of storing it as fat. Avoid chugging a huge glass too quickly; steady sips are key.

• Do a Quick Reset Stretch - Open up your chest, roll your shoulders, or do a gentle twist. This relaxes tight muscles from sitting, improves posture, and encourages proper digestion. Bonus: it signals your body that the meal is done and helps prevent mindless snacking.

These small rituals take only 5 minutes but compound over the season. Do them consistently, and you’ll feel lighter, more energized, and more in control — even during holiday feasts.

Quick Check-In

📬 Hit reply — What’s your favorite way to avoid mindless snacking during the holidays? Hit reply and tell us — someone else will thank you.

Let’s keep raising the standard —
— Ryan & the 3M Coaching Team