Podcast 38: Staying On Track During the Holidays

If you’re a desk-working man who wants to stay lean, strong, and disciplined without ruining the holidays, this episode will change how you approach fitness forever.

In this episode of the Generation Fit Podcast, Coach Chris and Coach Brett break down exactly how to stay on track during the holiday season—without extreme dieting, guilt, or “starting over” in January.

We cover:

How to enjoy holiday food without gaining fat

Why the “New Year, New Me” mindset keeps men stuck

The maintenance-first strategy that actually works

How to structure your entire year so results finally stick

Why fitness isn’t about abs—it’s about becoming the role model your family needs

This is not fitness hype.

This is real-world coaching for men with careers, families, and responsibility.

If you’re preparing for marriage, fatherhood, or simply want to regain your edge—this episode is for you.

👇 What You’ll Learn

How to eat cookies, drink alcohol, and still stay lean

Why one holiday meal can’t “ruin your progress”

The exact yearly fat-loss map we use with clients

How to stop the cycle of falling off and starting over

The mindset shift that separates successful men from frustrated ones

Desk-working men 30+

Men planning to become fathers or husbands

Professionals who want fitness to fit real life

Anyone tired of extreme diets and burnout cycles

👍 If this helped you, like, subscribe, and share it with a friend who needs to hear this.

TimeStamps

00:00 – Why most men fall off during the holidays

01:00 – The “Big 3” holiday problems: alcohol, food, social events

02:00 – Why giving yourself a “December pass” backfires

03:10 – The dangerous all-or-nothing mindset

04:30 – Maintenance > dieting during the holidays

05:45 – Protein-first eating to stay in control

07:00 – Why one holiday meal can’t make you fat

08:20 – The math behind holiday weight gain (and why it fades fast)

09:40 – How many “off weeks” actually matter in a year

11:00 – Why family time matters more than food guilt

13:10 – Real holiday meals from different cultures

15:00 – Steak, protein choices, and smarter indulgences

18:20 – Why now is the best time to start (not January)

23:00 – The yearly fat-loss and maintenance roadmap

30:30 – Becoming the role model your family needs