The holidays are supposed to be joyful… not stressful. But for so many women, this season becomes a tug-of-war between wanting to enjoy the food and feeling pressured to “stay on track.”
A Top Knot Strong Guide to Thriving — Not Just Surviving — December
Here’s the truth:
✨ You do not have to restrict yourself.
✨ You do not have to explain your plate to anyone.
✨ You do not have to “start over in January” because you had a cookie.
At Top Knot Strong, we focus on real-life strategy, not all-or-nothing rules. You can have balance. You can enjoy your favorite foods. And you can stay aligned with your goals — without feeling deprived for a second.
Here’s your December blueprint:
🎁 1. Drop the All-or-Nothing Mindset
The fastest way to sabotage your holiday season is to think in extremes:
❌ “I already messed up today, so I might as well overeat.”
❌ “If I can’t be perfect, it doesn’t matter.”
❌ “I’ll start over in January.”
No.
You are human. You will have holiday meals, treats, parties, travel, and emotions. That doesn’t make you “off track.”
Consistency > perfection.
A few choices do not break your progress ……… giving up does.
🎄 2. The “Coach Steph Holiday Plate Rule” (My Personal Strategy)
This is my go-to method — simple, stress-free, goal-aligned, and no one makes comments about your plate.
👉 I fill the middle of my plate with protein first.
Turkey, ham, roast, prime rib — whatever the main protein is. Protein keeps you full, stabilizes your blood sugar, and keeps you from overeating dessert and carbs later.
👉 Then I pile on a big salad or extra veggies around it.
This gives your plate volume so you’re satisfied AND it looks “normal,” which means no nitpicky comments from family like, “Why aren’t you eating this?” or “Is that all you’re having?”
👉 Then I leave space on the outer edge for the carbs I actually want.
A scoop of potatoes. Some stuffing. A roll.
Not everything — just the items I’m excited for.
Why this works:
- Your plate looks full (no questions asked).
- You get fiber + fullness + satisfaction.
- You stay aligned with your goals without restricting.
- You still enjoy the holiday foods you love.
This method is flexible, simple, and totally doable even when the options are limited.
☕ 3. Plan Ahead (Without Overthinking It)
Nutrition is easier when you’re proactive instead of reactive.
Ask yourself before an event:
- “Do I want to enjoy a special dessert tonight?”
- “Will I feel better if I get a workout or walk in earlier?”
- “Should I have a high-protein breakfast so I’m not starving by 4 pm?
You don’t need a strict plan, just a little awareness. Small steps multiply.
🍗 4. Lead With Protein Every Day
If you only follow ONE rule during the holidays…
👉 Hit your protein first.
Protein helps:
- Reduce cravings
- Keep you full
- Support lean muscle
- Prevent overeating
- Stabilize blood sugar
- Manage hunger around event meals
Make your breakfasts, snacks, and pre-party meals protein-based to stay balanced all day long.
🥤 5. Control What You Can — Don’t Stress What You Can’t
You can control:
- Your plate
- Your portions
- Your water
- Your mindset
- Your activity
- What you choose to indulge in
- Your next meal
You can’t always control:
- What’s being served
- Family comments
- Pressure to “just eat it”
- Timing of meals
- Emotional triggers
- Travel chaos
Focus on your controllables. Release the rest.
🍪 6. Choose Treats with Intention, Not Impulse
You do NOT need to eat every dessert in the room.
Instead:
- Pick the 1–2 treats you genuinely love
- Skip the random items that don’t excite you
- Slow down when eating them
- Enjoy every bite mindfully
This keeps the holiday fun without the holiday regret.
🚶♀️ 7. Move Your Body (Even in Small Ways)
You don’t need perfect workouts this month.
You just need intentional movement.
Try:
- A 20-minute lift
- A quick band circuit
- 10–15k steps per day
- A walk after meals
- Travel-friendly exercises
Movement isn’t punishment, it’s support for digestion, energy, and mood.
💧 8. Drink Water Even When It’s Cold Out
Hydration helps reduce cravings, improve digestion, regulate appetite, and avoid bloating.
Aim for:
👉 Half your body weight in ounces per day
Add electrolytes or a pinch of salt if you travel or drink alcohol.
🧠 9. Don’t “Punish” Yourself After a Holiday Meal
If you overate, that’s okay. You're human.
What you don’t want to do is:
❌ Skip meals
❌ Do hours of cardio
❌ Crash-restrict the next day
❌ Beat yourself up mentally
What you should do:
✨ Get back to your normal meals
✨ Prioritize protein + veggies
✨ Hydrate
✨ Move a little
✨ Release the guilt
✨ Carry on like it’s a normal day
Your body responds better to consistency than punishment.
⭐ 10. Maintaining Is a Massive Win in December
Most people gain 5–8 lbs over the holidays.
If you maintain your weight, or even maintain your habits, you’re already succeeding.
December is NOT about fat loss.
It’s about feeling good, staying mindful, and setting yourself up strong for January.
You CAN Enjoy the Holidays and Stay on Track
The holidays don’t have to be chaotic for your goals.
You are allowed to enjoy food.
You are allowed to celebrate without guilt.
You are allowed to maintain balance.
With a few simple strategies and a flexible mindset, you can feel proud of yourself all month long and start January already ahead of the game.
💪 Ready for Support This Holiday Season?
Join the Team ➡️ Apply for Coaching for a free strategy call
If you want:
- Personalized macro guidance
- Holiday accountability
- Reverse diet support
- A sustainable plan for 2026
✨Coaching built for real women and real life✨
Top Knot Strong coaching is here to help you thrive, not struggle.
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Email topknotstrong@gmail.com ,stephaniethiele406@gmail.com, coachholly.tks@gmail.com
👉 Apply for coaching or DM us today to reserve your place!
Stay strong. Stay focused. Stay unstoppable. 💖
— The Top Knot Strong Coaching Team
About the Author
Coach Stephanie is a certified nutritionist, bodybuilding competitor, and dedicated contest prep coach with a passion for empowering others to unlock their full fitness potential. With extensive training in medical terminology, anatomy, and nutrition, Coach Stephanie specializes in creating practical, science-backed strategies that support sustainable health and strength. As an online fitness and nutrition coach, she inspires clients to build confidence, improve performance, and achieve their personal best.
When not coaching or competing, Coach Stephanie enjoys sharing insights, tips, and motivation to help others lead stronger, healthier lives.
