Welcome to the Holidays and Special Occasions Guide!

On this page you will find out how to save calories and make the best choices during all the major holidays from the 4th of July and Thanksgiving to Halloween, Christmas, New Years and more...

4th of July 

1. Eat before you go.

Eating a healthy snack before heading to your summer food fest is actually one of the best ways to fend off overeating. Eating a healthy snack, preferably with fiber and protein, will cut the edge off your hunger so that you don’t arrive at your party famished and ready to eat anything. Some good choices include: a  Greek yogurt with or without fruit, hummus and baby carrots or cucumbers, or an apple with a schmear of all natural peanut or almond butter.

2. Wear tight-fitting clothes.

Wearing tight-fitting clothes is a simple way to remind yourself not to overeat. After all, you don’t want to feel uncomfy so this a very effective way to build the mind-body connection!

3. Drink a glass of water or seltzer before eating.

Oftentimes, we think we are hungry, when we really are just thirsty. So I suggest starting off with a glass of water or flavored seltzer as a way to hydrate.

4. Do a lap around the buffet line before filling up your plate.

Check out what foods are available instead of starting at the beginning of the buffet table and piling up on everything in sight. When we survey the selections first, we can pick a few healthy choices.

5. Choose something green.

Fill up on some greens: mixed lettuce, spinach, kale, cucumbers, celery, or broccoli. Your host will probably offer at least one of these healthy vegetables.

These green veggies are low in calories and high in fiber...a great way to fill up. Another healthy green option is choose some guacamole which contains heart-healthy unsaturated fat.

Just watch the serving size on the guac! A few tablespoons is plenty.

6. Always think PROTEIN!!!

Chicken, burgers and hot dogs all contain protein. Mixing protein with veggies or a salad is always the way to go... think "LEAN AND GREEN"

7. Go Bunless.

We want firm buns so we don't wanna eat them LOL. Nuff said!

8. Enjoy baked beans OVER corn on the cob.

Beans are a better option because while they have carbs, they also contain protein and fiber which helps you feel fuller longer. Corn on the cob is going to most likely have butter all over it so better to just skip it!

9. Be patriotic for dessert.

Here’s how to be patriotic — enjoy a delicious low glycemic fruit salad for dessert. Choose fresh blueberries, watermelon, and pear (the color of the flag) If your host doesn’t make a fruit salad, offer to bring one!

What to watch for...

Anything fried, pizza, cookies, high sugar cakes and drinks (see our alcohol guide), high glycemic fruits like pineapple and mango, potatoes, coleslaw and potato salad (too much mayo) chips and dips.

Labor Day

With Labor Day weekend coming up, I’m sure there are lots of BBQ’s and parties in your future!

It’s hard to stay on track and maintain healthy habits during the holiday.

Here are 8 great tips on how to enjoy the weekend without over doing it:

1. Get an extra workout in this week: I get it. There may be some more calories consumed this Labor Day. With extra calories comes a price so make a promise to yourself to get in ONE extra workout this upcoming week.

If you do 3x week, commit to 4, if you have been doing 2, then get in a 3rd.

2. Fill up on veggies: Stay away from the chips, crackers, and bread. Instead, eat the healthier stuff first like the veggie tray and fill up on foods that take longer to digest and have waaaaay fewer calories.

If you’re excited about that dip, try using some veggies instead of chips or crackers to scoop.

3. Be mindful of portions: It can be difficult to control how much food you eat when you’re surrounded by it, so grab a small plate if one’s available.

It’s a proven fact that those who choose smaller plates than average eat up to 50 percent less calories, and don’t even notice the difference.

4. Pick your drinks wisely: Of course you probably want to enjoy some adult beverages, but make sure to hydrate too.

With the hot weather, it is easier to drink faster, but remember to quench some of your thirst with water or seltzer or yes, you can even have a diet soda (live a little.)

You can also quickly consume a lot of useless calories with those party drinks. So opt for low or no-calorie beverages to help cut down on calories.

If you need to have a look at our alcohol guide, go here

5. Bring your own healthy items: Bringing an item or two that you know are on the healthier side guarantees you’ll have some healthy options to eat.

Or make a healthy desert so you won’t feel guilty but still feel like you’re getting a treat. You could do the same thing when it comes to drinks. By the way, you could bring your own light beer or healthier mixers like the ones we go in our alcohol guide

6. Remake a classic recipe into a healthier version: you could update a version of salad, appetizer or desert. It is actually much simpler than you might think. For example, you could research recipes for Broccoli Slaw and find a solution to make a healthy alternative to the classic cole slaw. Or use greek yogurt instead of sour cream for your dips. The options are endless.

7. Go Crazy On Salads: I’m not talking about potato salad here. Fresh green salads are a great starter option for your BBQ to help get you full before the big feast. Try a Greek salad or something more exotic. Don’t forget you can also make a fruit salad as well.

Keep these tips in mind and feel ready to navigate your parties this weekend. Of course you should enjoy your BBQ and indulge a little, but you don’t want to go completely overboard.

8. Stop Looking for Reasons to Cheat and Look for a Reason To Thrive! - Real talk - if you're looking for a reason or day or celebration to cheat on your diet, then you will always find one.

Remember you are only cheating yourself and the only person who can stop you from achieving your best body and health ever is YOU.

Don't be your worst enemy, be your biggest fan and move toward your goals, not away from them! It's not about perfection but it is 100% about progression. Bam!

What to watch for...

Anything fried, pizza, cookies, high sugar cakes and drinks (see our alcohol guide), high glycemic fruits like pineapple and mango, potatoes, coleslaw and potato salad (too much mayo) chips and dips.


Halloween is once a year! Enjoy yourself but don't turn one evening into a 5 day sugar bowl of candy and crap!

Here are some quick tips to make your Halloween enjoyable without creating a Halloween fat suit you can't take off!


Tip #1: Get in at least one extra workout this week to make up for the extra calories. If you normally come 2-3x week, try to come in 4x this week or stay for a double!

At least go for a couple of extra jogs, brisk walks or high intensity interval training cardio sessions. The goal is to BURN off the extra amount you will eat.

If you eat 500 extra calories this week of candy then BURN off 500 more than you normally do.

Tip #2: Try to workout the DAY OF Halloween. You're less likely to be bad on a day you workout because you feel better, your mood is better and you don't wanna waste the workout.

Tip #3: Pick the timeframe you're going to have your treat. Don'y allow yourself to eat like crap the whole day.

ISOLATE the splurge into a 3 hour window, say 6-9pm or 8-11pm. You will feel full faster within the window which "should" limit the amount of total candy consumed.

Tip #4: Choose no more than 2 treats. Pick your favorite 1 or 2 "treats" or "candys" you've been dreaming about and that's it. If you stick your hand in the endless variety bag of diabetes (LOL) funny but not funny...you're likely going to go WAAAY overboard.

Be in control and control which 2 treats you will indulge in. It's great for habit building and your confidence to remind yourself that YOU are in control, not the situation.

Tip #5: When you go to the store to get your indulgences, try to choose the "mini" versions of them. So instead of the giant Snickers Bar, go for 3 or 4 of the little ones.

This way, it will "feel like" your Halloween and fun will last longer.

The fact that you have to unwrap 3 or 4 little "mini" Snickers will make you feel like the party is still going and you might actually wind up eating less. Why?

Because if you spread these little treats out every 20 or 30 minutes, it gives the brain extra time to send chemical signals to the body that you are actually full.

Tip #6: Throw out the leftovers PLUS all other junk in your house at the same time.

Life is all about HOW YOU LOOK AT THINGS. When you change the way you look at things, the things you look at change (Dr. Wayne Dyer quote - rest in peace)

Instead of looking at Halloween as a trap to fail or a potential setback, look at it as an opportunity to become even better. Look at it as a setup for success.

So at the end of the night or the first thing the very next morning, throw all the leftovers in the garbage ALONG WITH all the other stuff in your kitchen that you know shouldn't be there.

Seize the opportunity to CLEAN YOUR KITCHEN (which many avoid) of the other junk that's there. Turn your Halloween into OPERATION HALLO-CLEAN the very next day!

This way, you will set yourself up for success for the last 8 weeks of the year. We have enough to worry about the next few weeks with Xmas parties, Xmas eve, Xmas and New Years Eve parties!

The average women will gain weight during the holiday season but not us! #FITFIGURESMART