Today's email was going to be about how the holidays may be "crazy busy"...

But when is life not? When have you ever had a 2-3 month stretch where fat loss was convenient?

Obviously never.

Which is a reminder people need this time of year when they're kicking the fat loss can into January, when things will be similarly busy—like they always are.

But after I began writing about this topic, I thought of several other reminders you may need to hear today:

1) The holidays aren't as unique as people say

I know; I just said this one.

But to really drill the point:

Yes, the holidays are busy—but don't you face similar challenges all year-round?

• Food and drink-focused get-togethers
• Social norms and peer pressure from family and friends
• Lulls in motivation
• Bad weather
• Travel

Etc., etc.

Waiting until January to work on your fat loss goal will just keep you in the all-or-nothing cycle that's been preventing you from getting over the hump.

2) "Calorie counting" without a food scale ≠ calorie counting

It's calorie guessing, and your fat loss expectations need to be the same as somebody who's on a budget, but guesses how much they spend.

Maybe good stuff will happen—but also, probably not.

So take the 6.2 seconds to use your scale* and guarantee progress. Like checking a price tag before buying something!

*At a get-together or a restaurant without your scale? Easily estimate the calories like this. It is not hard or time-consuming, and doesn't need to be perfectly accurate.

3) Alcohol is the most costly use of your calories

And I don't just mean numerically. Even small amounts of alcohol negatively impact your cravings, willpower, metabolism, sleep, energy levels, and overall health.

My most successful clients rarely have more than 1-2 drinks 1-2 days per week, and regularly take weeks off from drinking without thinking twice.

4) Most of your protein and fiber should come from whole foods

Not "protein pancakes," protein bars, and Mission wraps.

Those are fine tools in the toolbox, but by getting 75+% of your intake from whole foods like the ones below, you'll feel less hungry, have better digestion, and more energy:

• Proteins: eggs, yogurt, cottage cheese, chicken, ground beef, ground turkey, tuna, steak, salmon, and shrimp
• Fibers: oatmeal, berries, apples, avocado, kale, Brussels sprouts, beans, chickpeas, lentils, and quinoa

​Check out this One-Stop Nutrition Guide for more examples.

5) Not planning your meals in advance is kind of bananas

Why are you waking up and winging the day, and over-relying on willpower*? When has that ever reliably produced results for you?

Just a couple minutes before bed = a massive weight off your shoulders the next day, and a clear path to success.

*Especially on the weekends.

6) You can be sedentary for 92% of the day and still get 8,000 steps

You're just not scheduling your walks, or taking advantage of all the 5-15 minute gaps in your schedule where you could be getting 1,000 steps instead of scrolling.

"But Sam! The weather this week."

​Watch this.

7) Most people don't train nearly hard enough to transform their body

Even people who are really consistent with exercise.

I don't want this email to be any longer than it is, so here's the link to a training intensity audit most people do not pass.

I suppose this is just as much of a kick-in-the-butt email as a reminder email.

But anything other than straight shooting would be doing you a disservice.

Any questions, just let me know.

I mean it when I say I'm always in your corner.

Sam

P.S. Were any of these a reminder you needed today? What hit home?

I'd love to hear from you.