Hi everyone!

Did you know that the average American gains between one and two pounds between Halloween and New Year’s?  In fact roughly 75% of annual weight gain takes place during the holiday season.  If you put on just two pounds a year, over the course of 10 years, you’ll gain 20 pounds that are really hard to lose! Most experts refer to this as “creeping obesity” and unless you can avoid holiday weight gain, it will be very hard to avoid the “creep.”

So I’m here to remind you that it’s the time of year again where everything begins to “slow down.” You know what I mean.  October brings in the candy, November makes you give thanks to all grandma’s goodies and to-go plates, and December is full of holiday parties with tons of food… Yeah, everything (physically) slows down.  Don’t go into the holiday season with the mentality that you will “get back on track” in the new year.   The important piece in all of this is discipline and creating healthy habits.  I know that you’ll be faced with desserts, beverages, and holiday festivities that will completely disrupt your normal routine.  Whenever I have this conversation with clients, it all comes down to NOT wanting to give up holiday foods or activities… I believe in a little indulgence, but there are limits.

Give yourself some credit.  Go ahead and celebrate, but make the commitment to celebrate with moderation and balance.  This isn’t a form of self-denial.  Think of if as a way to enjoy your indulgences without harming your health.  Portion control, knowing when to say, “That’s all…thank you,” and remembering what your goals are.  Most people work hard for their summer bodies, but when it comes to the winter we go into holiday hibernation mode.  Have you ever heard the phrase “summer bodies are made in the winter?”

Think about this… If you can keep the pounds off now, you may not have to deal with “managing” your weightless later.  I’m offering a solution for you.

Join the Fit 2 Feast Challenge! Build a better body in 21 days. Join the challenge to burn fat, build strength, and feel awesome just in time for the holidays.  It takes roughly 21 days to form a habit.  This is just the perfect time to get into the groove of a healthier lifestyle while still being able to “celebrate” with friends and loved ones.  This program will offer you:

  • Superhero Training
  • Balance
  • Awesome Community
  • Nutrition Coaching
  • Clean eating (paleo, plant-based, whole foods, etc)
  • Healthy Habits
  • Fitness (tips, plans, etc)
  • and much more!

Don’t let the holidays bulge catch you!  Challenge starts October 31st! Sign up today!

Until next time…

Best to you and YOUR health,




Posted by:Semper Phresh

Kay Brown, has been sweating, teaching, dancing, training and motivating others in the fitness industry for over 15 years. She is an internationally-known educator in the area of weight loss, strength and conditioning, and exercise. She is the owner of Sweat N Swag Fitness, LLC. Prior to Sweat N Swag, Kay was an active duty Marine and fitness enthusiast. She has a bachelor's degree in Dance, and is a certified Strength and Conditioning Coach. These days, she spends her time helping others become the "true version" of themselves while staying true to the mission of, "Making the world better, ONE healthy body at a time!" She loves her veggies, loves hanging out with her hubby and daughter and might have a Pinterest obsession with all things fitness, wonder woman, and vegan recipes.

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