Free challenge

Enjoy the holidays without the January rebound

A free 5-day email challenge for women who want to enjoy every party, dinner and cookie swap this season and still feel like themselves in January. The goal is to maintain, not lose: no crash diets, no cleanses, no detox and no guilt. One short, practical step a day.

5 days
5-15 minutes a day
Free, unsubscribe anytime

Your 5-day plan

5-Day Holiday Weight Gain Defense

One short email a day, one step at a time.

1The honest number + your maintain goal5 min
2Your party plate and drink plan5 min
3Plan the boring days15 min
4Busy-day movement + food pushers10 min
5The morning after a big day5 min

About an hour across the whole week, and it works around your parties instead of replacing them.

The 5 days

5 days to a holiday plan you can actually keep

Small, repeatable habits for parties, busy weeks and big dinners, so one great day never turns into a six-week slide.

The honest number + your maintain goal

What research says people really gain over the holidays (hint: about a pound, and why it sticks), then a simple maintain goal and one marker that is not the scale.

◷ 5 min

Your party plate and drink plan

What to eat before you go, a five-step buffet plate, and easy drink habits, from spritzers to mocktails, that keep the fun and lose the extra calories.

◷ 5 min

Plan the boring days

A 10-minute Sunday map, anchor meals you can repeat, protein breakfasts and swaps for the dishes you will not miss. Your favorites stay.

◷ 15 min

Busy-day movement + food pushers

A 10-minute no-equipment routine, a daily steps target, and kind, ready-made sentences for the relative who keeps offering seconds.

◷ 10 min

The morning after a big day

Why one day of overeating is not five pounds of fat, and a calm 3-day reset with no cleanse, no fast and no punishment workout.

◷ 5 min

By day 5 you have

A realistic maintain goal for the season
A plate and drink plan for every party
Anchor meals and swaps for busy weeks
A calm plan for the morning after

Is this holiday challenge for you?

Made for women 25+ who love the holidays and are tired of starting every January with a crash diet. No calorie counting required, and nothing to buy.

Right now

Bracing for another December slide

Every party feels like a test you might fail
Skipping meals to save room, then overeating
Dreading the scale the morning after a big dinner
Planning a crash diet for January already

After 5 days

A calm plan for the whole season

You enjoy the parties with a simple plate plan
Ordinary days stay steady, so special ones stay special
A big day is just a big day, not a disaster
You start January ahead instead of starting over

Coach Luke

Trainer and nutrition coach for women 25+

I am a NASM-certified personal trainer with corrective exercise (CES) and performance (PES) specializations, a NESTA nutrition coach, and I have 20+ years in health and fitness. I have coached women through more than twenty holiday seasons, and the ones who come out fine are never the ones who tried hardest. They had a simple plan. That is what these five days give you.

Honest numbers from research, not fear
No crash diets, cleanses or detox
Kind scripts for real family dinners

Free 5-day challenge

Your holiday plan is five steps away

Day 1 lands in your inbox a few minutes after you sign up.

Free. Unsubscribe anytime. I never share your email.

This challenge is general education, not medical advice. Check with your doctor before changing how you eat, drink or exercise if you are pregnant or breastfeeding, have diabetes or take medication that lowers blood sugar, have a history of disordered eating, or take medication that does not mix with alcohol. Nothing here asks you to skip meals, fast or cut out food groups.