I had a dream I could buy myself a big bench press,
When I awoke I spent that on a necklace.
– Kanye (probably)
If you wish, you can grab the N.W.A. Newsletter Playlist on Spotify here, all of the songs that have been featured in the newsletter are on the playlist.
Happy Friday, Coach J here from Anyman Fitness – and welcome to the latest edition of The N.W.A. Newsletter.
Each week with the N.W.A. Newsletter, I give you the best Nutrition, Weightlifting, and/or Attitude advice for you to start to use in your life today.
Tens of thousands of people have used this exact newsletter to gain muscle, lose fat, and become a better version of themselves…
Without any further ado, let’s get started..
N.W.A. Tip Of The Week
My brand of fitness advice is specifically designed to be “timeless”.
Meaning, it’s advice that will always work, no matter what, no matter when, no matter if it’s 2025, or 2525.
That being said… do you know what I’m going to tell you in regards to your diet this holiday season?
(I know I’ve told you this before… but it bears repeating, so I’mma say it again…)
Next week is Thanksgiving.
The time from Thanksgiving until New Year’s Day is the time when most of us gain weight.
In fact, studies show this is how weight gain happens over the years:
- You gain on average 8 pounds during the holiday season.
- Once the holiday season is over, and you get back to normal, the weight slowly comes off of you.
- You lose 5-6 of those 8 pounds over the course of the next 11 months.
- Rinse and repeat.
If this trend continues, over a decade, you’re up 20 or 30 pounds.
Most of us don’t gain 30 pounds in 6 months.
No, instead, we slowly gain a few pounds per year, barely noticing it, until one day we say “holy shit, what happened to me??”
Let’s discuss how to make sure this doesn’t happen to you.
There are only 5 actual “holidays” during the holiday season.
Those Holidays are:
- Thanksgiving
- Christmas Eve
- Christmas Day
- New Year’s Eve
- New Year’s Day
I call those the “Big 5”.
And on The Big 5, you should enjoy yourself!
You shouldn’t binge.
You shouldn’t pig out.
But you should relax your diet.
Have a great meal.
Have some dessert.
Hell, have a glass of wine or spiked egg nog, it’ll be okay.
BUT here’s the thing… after the holiday is over, it is RIGHT BACK TO BUSINESS for you!
THAT is the most important part.
5 days out of 6 weeks is nothing.
But if you let “Thanksgiving” turn into…
… leftovers for lunch on Friday…
… out to dinner on Friday night…
… then a family brunch on Saturday…
… then delivered pizza on Saturday night because you’re too tired to cook…
… then the leftover pumpkin pie and ice cream after your Saturday pizza ‘cuz YOLO, BABY…
… and alcohol each of those nights…
Then yeah.
On Monday you’ll be up 6-8 pounds and you will have caused some serious damage to your waistline.
That’s what I want you to realize.
It’s not “The Holidays” that cause fat gain.
Its all the OTHER days.
It’s the leftovers.
The dining out.
The random work parties full of junk food.
The handfuls of candy you wouldn’t normally eat.
The booze.
That’s where the problem lies.
First – enjoy your holiday.
But, after you enjoy your holiday, get right back to it.
Track those calories.
Hit the gym.
Throw away your leftovers (or give them away to your guests when they leave).
And get right back to business.
I hope you have a wonderful and blessed holiday season.
My girls are now 15 and 13; I don’t have too many of these left before they’ll want to “split time” with a future boyfriend or husband.
(That’s a scary thought, but I was married at the age of 24… soooo… you do the math!)
I’ll be soaking it all in!
And enjoying a few treats myself.
But yeah, on Friday morning, it’s back-to-reality.
I suggest you do the same.
Happy Thanksgiving!
I currently have a few spots open on my personal, 1:1 roster for coaching.
I team up closely with my 1:1 clients and we work together on an individualized approach for success.
Here’s an example from a recent 1:1 client who lost 68 pounds in my program:
To learn more about this unique, “All In” experience, tap here and fill out this quick form – it will go directly to my email inbox.
Looking forward to speaking with you.
More AF Content From Around the Web:
If you consistently strength train, within a few years, everyone will know it just by looking at you.
They’ll see you as a disciplined person who has their shit together.
That kind of admiration can’t be bought at the store.
I hope you enjoyed this edition of the Anyman Fitness N.W.A. Newsletter.
I’ll be back next week.
Hope you have a wonderful weekend.
Best, Coach J
Anyman Fitness
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We can all relate to this… (NSFW – lyrics)