Holiday Fitness Q&A: Staying Consistent Without the Guilt

 

The holidays are a beautiful season, but they can also be a season where your routine gets stretched. Travel, family gatherings, different foods, colder weather, unpredictable schedules. All of it can make consistency feel harder than usual. And if you’ve ever felt that tension between wanting to enjoy the moment and wanting to protect your progress, you are so not alone.

In this episode, I am answering real questions from the Movement with Julie community about how to stay consistent through the holidays without guilt, pressure, or all-or-nothing thinking. We are talking about breaks, travel, motivation, rest, and how to stay anchored when your routine looks different.

Here is what you will learn:

  • How much progress you actually lose during time off

  • What my personal bare-minimum workout routine looks like in busy seasons

  • The mindset that keeps consistency alive when motivation is low

  • The difference between discipline and self-pressure

  • How I decide when to rest and when to push

  • What to do after an off week so you do not get stuck in the spiral

  • How to stay present with your family while still caring for yourself

If you want to enjoy the holidays fully and still feel strong, steady, and confident in your body, this conversation will give you the reassurance and structure you need.

If you loved this episode, you may also enjoy:
Episode 395: How to Enjoy the Holidays and Stick to Your Fitness Goals at the Same Time

If you want more from me, be sure to check out… 

Transcript

00:00

Hey there beautiful human, you're listening to Embrace Your Real with me, Julie Ledbetter, (0:06) a podcast where I empower you to just be you. (0:09) With each episode, I dish you a dose of real talk and actionable advice for building your (0:13) confidence, honoring your body, and unconditionally loving your authentic self. (0:18) Stay tuned if you're ready to embrace your real, let's get it, let's go.

(0:28) Hello and welcome back to another episode on the Embrace Your Real podcast. (0:32) Yes, the holidays are coming up and if you're anything like most women inside my Moomoo (0:36) with Julie community, you're probably feeling like this mix of excitement but also anxiety. (0:41) You really want to enjoy this season, you want to be present with your family, you want (0:44) to travel, you want to eat the pie, have the things, but you also don't want to lose all (0:49) the progress that you've been working so hard for and that tension, it's so normal because (0:53) the truth is this time of year, the challenges that we face, it really does challenge every (1:00) rhythm that we have built, our sleep, our workouts, our food routines, our mindset.

(1:05) But I want you to hear this right from the start. (1:07) You can absolutely enjoy the holidays without losing your progress. (1:11) You just need to shift from perfection to presence.

(1:14) So today we're going to be doing a fitness Q&A where I'm going to be answering real questions (1:18) from my Moomoo with Julie community all about staying consistent through the holidays. (1:22) These are the exact questions that I get in my DMs inside the app from women just like (1:27) you who want to stay strong and sane through this season. (1:30) But before we dive in, I want to share this review.

(1:32) She gave a five star review and said, favorite podcast ever. (1:36) The Holy Spirit speaks directly to my heart through Julie. (1:38) Whether I receive understanding the moment I hear the episode or days later, I always (1:42) get something.

(1:43) Thank you, Julie, for the practical advice and help in learning how to become self disciplined. (1:47) You have challenged my discipline both physically and spiritually. (1:51) Thank you so much.

(1:52) I am so grateful for all of your guys's reviews. (1:56) They really do mean the world to me and our team just kind of know how the podcast, maybe (2:00) a specific episode was helping you or just in general, we would love to hear it. (2:04) So if you could scoot you over to Apple podcast and leave a rating and review, that would (2:07) mean the absolute world to me and our team.

(2:09) All right, let's just dive right into it. (2:11) So question number one, be honest. (2:13) How much progress do you really lose if you take two to three weeks off? (2:18) All right, let's start with this one because I know so many of you guys stress about it.

(2:21) And the reason I know that is because that was me, you guys, for a decade of my life. (2:25) And I also hear it every single holiday season when the holidays roll around. (2:30) I hear this, especially when we're wanting to travel, we have family, you know, the holidays (2:34) are just throwing off our routine.

(2:36) But here's the honest truth. (2:38) You lose way less progress than you think. (2:41) In fact, research actually shows that taking up to two or even three weeks off does not (2:46) erase your strength or endurance.

(2:48) You might feel a little less coordinated or slightly weaker that first workout back or (2:52) the first couple workouts back. (2:54) But that's mostly neurological, not physical loss. (2:56) Your muscles, your metabolism, your progress, they don't vanish overnight.

(3:00) What's really happening in your body is simply just deconditioning a bit, kind of like it's (3:04) forgetting the rhythm of your workouts. (3:06) Once you get moving again, that memory is going to kick in fast. (3:09) Muscle tissue holds on to something called myconuclei and that little cell nuclei that (3:15) remains even when you take a break.

(3:17) And that's why getting back into shape is always faster than starting from scratch. (3:21) So if you've been consistent for months, you've built what is called muscle memory. (3:25) And that doesn't just go away just because you skipped a few weeks.

(3:28) But here's where it gets even better. (3:30) Rest can actually make you stronger. (3:32) So during time off your nervous system, your joints, your connective tissue, they actually (3:35) have time to recover.

(3:37) Your hormones can rebalance. (3:38) Your body uses that downtime to repair and grow. (3:42) And that's why so many people come back from a break, oftentimes feeling refreshed, (3:46) motivated and sometimes even performing better, especially after that one or two workouts (3:50) back where you really do start to get into the groove again.

(3:54) Here's what I want you to remember and maybe even write down consistency over time matters (3:59) more than perfection in any single week. (4:02) Let me repeat that again. (4:03) Consistency over time matters more than perfection in any single week.

(4:07) If you actually zoom out two weeks in the scope of an entire year is less than 4% of your total (4:12) training time. (4:13) That's absolutely nothing. (4:14) What hurts progress isn't the break.

(4:16) It's the guilt spiral afterwards. (4:18) It's when you start telling yourself that you've fallen off and then delay getting back (4:22) into the rhythm. (4:23) So instead of stressing about what you're losing, I want you to focus on how you'll (4:27) return, like keep your body moving with light walks or stretching, stay hydrated and prioritize (4:32) that protein so that your muscles have what they need to recover.

(4:35) And when you get back to training, don't overcompensate, ease in, rebuild that momentum and let your (4:40) confidence catch up. (4:42) Taking time off does not and will not erase your progress. (4:45) It oftentimes can even protect it.

(4:47) And if you're inside my movement, Julie community, that's why I've designed this program to be (4:51) flexible. (4:52) You can jump right back in wherever you left off. (4:55) No punishment, no starting over, just progress at your own pace.

(4:59) All right, let's move into the next one because this question does come up a lot to question (5:03) number two. (5:04) What's your go to bare minimum workout routine when life gets crazy? (5:07) I love this question because there are so many seasons, especially like the holidays (5:11) where bare minimum is all you can do, like between travel, family gatherings, work deadlines, (5:17) the kids schedule, all of those things, everything else on your plate. (5:20) You're not failing if you can't stick to your full training routine.

(5:24) You're just human. (5:25) Okay. (5:25) So for me, my bare workout routine is very, very simple.

(5:29) 30 minute upper body workout, 30 minute lower body workout. (5:32) That's just an hour in an entire week. (5:34) Outside of that, I do try to walk as much as I can on my walking pad, taking walks with (5:40) family, going out for a jog, whatever it is, but just like some sort of movement if possible.

(5:45) And if it's freezing cold outside and that's just not available or it does not sound like (5:50) something that you would actually follow through on, I'm telling you a walking pad will change (5:54) your life. (5:54) They are, you know, you can get one as cheap as $99 and they, they go up to, you know, (6:00) $250, $300. (6:02) I'm telling you they are single handedly one of the best investments that you can make (6:06) during the winter season.

(6:08) But on top of that, my movement with Julie, 30 minute variations of just upper body and (6:13) lower body. (6:14) That's my absolute bare minimum aim to just hit that your body doesn't need perfection. (6:19) It just needs consistency.

(6:20) One hour a week of focus strength work plus movement throughout your week that can do (6:26) more for your longterm progress than forcing a full program that you just can't sustain. (6:30) So if you're in a very, very busy season, I want you to release the pressure to do it (6:34) all. (6:34) I want you to commit to that bare minimum, those two 30 minute resistance training workouts (6:38) and walks.

(6:39) And trust me, that's enough in this season. (6:41) It keeps your body strong, your mindset steady and your habits alive until life opens back (6:45) up again. (6:46) Question number three, when it is freezing and dark outside by 5pm, how the heck do (6:51) you get yourself moving? (6:52) Okay, let's talk about winter workouts because this is where so many women get stuck.

(6:56) Like it's dark at 4.45pm. (6:58) It's freezing outside. (7:00) Your couch feels way too cozy. (7:02) The question isn't really how do I get motivated? (7:05) It's not about how to get yourself moving.

(7:07) It's about having a plan and executing on that no matter what. (7:11) Because here's the truth. (7:12) Motivation is completely unreliable.

(7:15) It will fade. (7:15) It's emotional. (7:16) And if you're waiting to feel like working out, you'll lose more days than you win.

(7:21) Trust me. (7:21) The woman who stays consistent aren't more motivated. (7:25) They just have a plan and they don't negotiate with that.

(7:28) For me, that plan looks like I already know what workout I'm doing before the day even (7:32) starts. (7:32) I don't waste my energy deciding, you know, I've got that 30 minute upper, I got that (7:37) 30 minute lower. (7:38) I've got that saved.

(7:39) It's right on my calendar inside my Moot or Julie app. (7:41) And those are my non-negotiables, right? (7:43) It doesn't matter if it's cold. (7:45) It doesn't matter if it's dark.

(7:46) It doesn't matter if my energy is low. (7:48) The plan stays the plan. (7:49) And when you approach your workouts this way, it stops being about finding motivation and (7:53) becomes more about following through the same way that you wouldn't cancel an important (7:57) meeting just because you're not in the mood.

(7:59) You don't cancel your commitment to your health just because it's cold or inconvenient. (8:02) Here's the thing. (8:03) Execution gets easier when you set yourself up for it.

(8:06) If you can set up a simple home workout space, a corner with a mat, some dumbbells, maybe (8:11) a resistance band or a walking pad that way when it's dark, when it's cold or you just (8:15) don't feel like driving to the gym, you literally have no excuse. (8:19) You can roll out of bed, you can be done in 30 minutes and just follow the plan even without (8:24) leaving your house. (8:25) You can literally do it in your pajamas, okay? (8:27) I'm telling you it's that simple when it comes to really getting yourself in a situation where (8:35) it's easy to follow through on the plan.

(8:37) Like I said, inside my Moomoo Julie community, there are 30-minute workouts. (8:41) We have lower body, upper body, cardio and core, shoulders and glutes, full body. (8:45) If you want to do all five of those, if you want to do just two of those a week, they are (8:49) perfect for this exact season.

(8:51) Don't overthink it. (8:52) Just literally open the app and follow through with the workouts. (8:56) Having these go-to options ready just means for me that I don't waste my mental energy (9:01) deciding on what to do.

(9:02) I've already made the plan. (9:03) I just have to execute it because consistency isn't built on how often you feel like working (9:08) out. (9:09) It's really built on how you follow through on the plan that you set yourself up for, (9:13) right? (9:14) That you set for yourself.

(9:15) So it's really about how often you follow through on the plan that you set for yourself. (9:20) So instead of asking, how do I get myself moving when it's cold? (9:24) I want you to start asking, what is my plan and how can I make it impossible to skip? (9:28) That's the real secret is, you know, laying out your clothes the night before, scheduling (9:32) your workout like an appointment and making the environment work for you. (9:35) The women who keep showing up all winter long, those aren't the extra motivated ones.

(9:40) They are just the ones that are more prepared. (9:42) So if you want to stay consistent through the dark and cold months, I want you to stop (9:46) waiting for motivation to show up. (9:48) I want you to build your home setup, stick to your plan and follow through.

(9:51) You don't need perfect conditions. (9:52) You just need to make moving a default, not your debate. (9:56) Question number four, I struggle with guilt if I skip workouts.

(9:59) How do I mentally give myself permission to rest? (10:02) Okay, this one is close to my heart because I've been there. (10:05) When you have worked so hard to be consistent, it's easy to feel like taking a day off means (10:10) that you're slipping backwards. (10:11) But the truth is, rest is not the opposite of progress.

(10:14) It's part of it. (10:15) And here's the thing that most women forget. (10:16) Your body doesn't get stronger during your workouts.

(10:19) It actually gets stronger during recovery. (10:20) And that's when your muscles repair, your hormones rebalance, your nervous system resets. (10:25) When you skip rest, you're not being more disciplined.

(10:28) You're actually interrupting the process that helps your body grow. (10:31) So the next time that guilt creeps in, I want you to remind yourself that rest isn't lazy. (10:35) It's intentional maintenance.

(10:37) You're not skipping the plan. (10:39) You're following it. (10:40) I like to reframe rest days as reset days, right? (10:42) It takes the emotion out of it.

(10:45) And it really does help you to focus on the purpose behind it. (10:48) You're giving your body space to absorb the work that you've already done. (10:52) And that's what creates a long-term strength and energy.

(10:54) Here's a simple way to kind of know when your body's asking for rest, not more discipline. (11:00) You feel unusually sore for multiple days in a row. (11:04) Your workouts feel harder than usual, even after a good night's sleep.

(11:07) Your motivation is gone, even if you still care. (11:11) You're hungrier or craving more sugar and caffeine than normal. (11:15) You feel like you weigh like a thousand pounds and it just feels hard to get moving.

(11:19) Those are all your body's way of saying, I just need a pause. (11:22) And from a physiological perspective, that pause matters. (11:26) Rest can lower your cortisol.

(11:28) It can restore that glycogen, which is your muscle's energy. (11:31) It can improve recovery hormone, like growth hormones and testosterone. (11:35) Without that, you'll spin the wheels and eventually burn out.

(11:39) So instead of seeing rest as a setback, see it as a strategy. (11:42) Take a walk, stretch, read, sleep in. (11:44) These aren't signs of slacking off.

(11:47) They're signs that you're supposed to support your body that shows up for you day in, day out, (11:52) year in, year out. (11:54) And if you need a practical rule to kind of help you release the guilt, (11:57) I want you to try this one. (11:58) If you move your body consistently for three or four times that week, (12:01) for the past few weeks, you've earned rest.

(12:03) You don't have to earn it again every day, right? (12:06) The women who stay consistent long-term (12:08) aren't the ones who never rest, they're the ones who rest on purpose. (12:11) And when you learn to listen to your body, (12:13) you stop battling it and start building with it. (12:16) All right, let's move on to the next question (12:17) because this one comes up right after that rest day guilt spiral.

(12:21) Question number five, how do you make sure (12:23) that you don't let one week turn into one off month? (12:28) I love this question because it's one of the biggest mindset shifts (12:30) that really does separate this all-or-nothing approach (12:33) from a grace-based approach to fitness. (12:35) First, we have to be honest that off weeks will happen. (12:38) Travel, sickness, holidays, work stress, kid schedules, you are human.

(12:42) The problem isn't the week off, (12:43) it's what happens in your mind afterwards. (12:46) If your inner voice says, I've already messed up, so what's the point? (12:48) That's where the spiral actually starts. (12:51) Here's where you have to reframe and I want you to hold on to this.

(12:55) You don't need to start over, you just need to restart. (12:58) Starting over implies that you've lost everything. (13:00) Restarting simply means that you're picking up where you paused.

(13:04) And when you remove the guilt, (13:05) it becomes so much easier to return to that rhythm that you've had. (13:08) Instead of saying, I have to make up for this lost time, (13:11) I want you to ask yourself, (13:12) what's one thing I can do today to reconnect with my routine? (13:16) Maybe it's prepping your water bottle, (13:17) maybe it's opening up the Moot with Julia app (13:19) and queuing up tomorrow's workout, (13:21) maybe it's a 10 minute walk. (13:22) Those tiny decisions pull you back into alignment (13:25) faster than waiting for motivation to return, okay? (13:28) So here's what the science tells us too.

(13:31) When you re-engage with the movement after time off, (13:34) your brain's motor pathways light up again quickly. (13:38) That's muscle memory that we've talked about earlier. (13:40) That doesn't just live in your body, (13:41) it lives in your nervous system.

(13:43) Your body wants to get back to a routine (13:45) because that rhythm feels familiar and safe. (13:48) So here's how I handle off weeks in my own personal life. (13:52) Number one, I reflect, I don't punish.

(13:54) I ask myself, why did I fall out? (13:56) Why did I fall off? (13:57) If it's burnout, I adjust my schedule. (14:00) If it's stress, I add more recovery. (14:02) Awareness really does prevent repetition.

(14:05) Number two, I truly try to pick one win. (14:07) So instead of fixing everything at once, (14:10) I choose one action that will help me feel capable again. (14:13) And last but not least, number three, (14:14) I set a restart ritual.

(14:16) So for me, that's a Monday morning walk (14:18) and really writing out (14:20) and making sure that I'm scheduling in those workouts. (14:23) That one ritual is really going to anchor my mindset (14:26) back to consistency. (14:27) And remember, consistency is not the absence of breaks, (14:30) it's the ability to return after them.

(14:33) Your progress isn't erased because you miss one week, (14:36) it only stalls if you stay in that guilt. (14:39) So for the next time that you find yourself (14:41) in this off phase, skip the shame, focus on rhythm, (14:44) focus on reconnection. (14:45) The faster that you move on from guilt to action, (14:48) the shorter the gap becomes.

(14:50) All right, the next one is such a relatable question, (14:52) especially during the holidays (14:53) when you're juggling family, travel, (14:56) and everything in between. (14:57) Question number six is how the heck do you fit in workouts (15:00) without feeling like you're choosing fitness over family? (15:03) And this one hits deep (15:04) because so many women carry this guilt around this (15:06) and you finally like carve out time to move your body (15:10) and suddenly that voice in your head says, (15:12) you should be spending this time with your family. (15:13) But here's what I want you to remember, (15:15) taking care of your body is one of the best ways (15:18) that you can show up for your family.

(15:20) When you move, you're not taking time away from them, (15:23) you're actually giving them a better version of yourself. (15:25) You're showing your kids what self-respect looks like, (15:28) you're modeling that health, that is not selfish, right? (15:31) And you're protecting your energy (15:32) so that you can be more present (15:34) in all of the other moments that matter. (15:36) So let's kind of reframe that question (15:38) from how do I balance family and fitness (15:40) or how do I balance fitness and family (15:43) to how can I integrate the two? (15:45) Because it doesn't have to be one or the other (15:47) and here's some things that have helped me (15:48) and so many other women in my community (15:50) that I've heard over the years.

(15:52) Number one, get them involved when you can. (15:55) So go for family walks, have your kids join you (15:57) for a warmup or count your reps, (15:59) let them see you moving and let them see you enjoying it. (16:02) Kids learn from what they see and what they're told.

(16:05) Number two, adjust expectations (16:07) for the season that you're in. (16:08) Maybe you can't get that hour workout in right now (16:10) but 20 minutes, that still matters. (16:12) When you give yourself permission to adjust, (16:15) you remove the guilt and make room for consistency.

(16:17) Number three, protect those short windows of time. (16:20) Communicate with your husband, your wife, (16:23) your partner or family. (16:24) Just say, I just need 30 minutes for myself.

(16:27) You will be surprised how oftentimes they will support you (16:30) once you set that boundary clearly and calmly. (16:33) Number four, anchor movement to existing family routine. (16:36) So after dinner, you do a short walk.

(16:38) While your kids do homework, (16:39) you fit in a quick strength circuit. (16:41) Stack it with something that already happens daily (16:44) so that it doesn't feel like an extra task. (16:46) And here's something to think about (16:47) when you're constantly saying yes to everyone else (16:50) and no to yourself.

(16:51) Resentment really does start to build (16:53) and that's not good for anyone. (16:54) Movement does give you that release. (16:57) It regulates your nervous system.

(16:58) It boosts your mood. (16:59) It fills your cup. (17:00) Just remember that you can pour from overflow (17:03) but not depletion.

(17:04) You cannot pour from an empty cup (17:06) and you don't need to apologize for filling your own cup. (17:09) It's not fitness or family. (17:11) It's fitness for your family.

(17:13) And if you need structure (17:14) that fits into those small windows, (17:16) again, my Moot Julie app is great for that. (17:19) All right, let's move on to the final question (17:20) because this one always comes up around the holidays. (17:23) Question number seven is I'm traveling (17:24) and won't have gym access.

(17:26) What do I do to maintain my strength? (17:28) I get this one a lot (17:29) because travel can make it feel impossible (17:31) to stay consistent (17:32) or even if you don't have access to just dumbbells, right? (17:35) Like what do I do if I just literally have (17:38) my mother-in-law's bedroom (17:40) that I'm gonna be staying in? (17:41) I still wanna get some sort of workout in, (17:43) but what do I do? (17:44) The goal when you're traveling (17:45) isn't to keep your full routine, (17:47) it's to keep momentum. (17:48) And here's the truth. (17:49) You don't lose strength (17:50) just because you're far away from the gym (17:52) or you don't have access to that.

(17:53) You lose it when you stop giving your body (17:55) any signal to move. (17:57) So your job simply in this moment (17:59) when you're traveling (18:00) is to just send small signals (18:03) to remind your muscles like, (18:04) hey, we're still here. (18:05) And that might look like (18:06) a 10 to 15 minute bodyweight circuit.

(18:08) Think squats, pushup, lunges, planks, (18:11) all of those things. (18:12) It could be resistance bands (18:13) that you pack in your suitcase. (18:15) They literally weigh close to nothing (18:16) and they can turn a hotel room (18:18) into a literal gym.

(18:20) Like they really can. (18:21) There's so many different exercises (18:23) that you can do. (18:24) And I'm talking about the resistance bands (18:25) with handles.

(18:26) I have ones that have the removable handles (18:29) and you can also put on like an ankle strap. (18:32) So there are literally so many different things (18:34) that you can do with those. (18:36) And like I said, (18:37) they really do weigh next to nothing (18:39) and they will fit right in your suitcase.

(18:42) And then also walking every chance you get. (18:44) Steps are really underrated (18:45) and they're a great strength tool (18:46) because they keep your hips, (18:48) your glutes and your core active. (18:49) If you can't lift heavy for a week or two, (18:51) I want you to focus on keeping your intensity.

(18:54) Do slower reps, longer holds, higher volume. (18:57) That's enough to maintain that muscle activation (18:59) and metabolic health (19:00) until you're back into a routine. (19:02) But here's what matters most (19:03) is consistency of intention, (19:06) not perfection of execution.

(19:08) So when you move your body while traveling, (19:10) you're reinforcing that identity, (19:11) not chasing PRs. (19:13) You're reminding yourself that health travels with you. (19:15) And if you're using my Move With Julie app, (19:17) I already have travel-friendly body weight (19:19) and dumbbell workouts right in the app.

(19:21) They're called Flex Workouts. (19:22) You can literally do them anywhere with zero equipment (19:25) and you can still feel strong and accomplished (19:27) by the end of your trip. (19:28) I also do have dumbbell flex workouts, (19:30) depending on if you just want a quick circuit (19:33) for a specific muscle, (19:34) whether it's biceps or it's core or it's legs.

(19:37) I have those flex workouts (19:39) and those are available to all of my Move With Julie subscribers. (19:42) All right, let's wrap this up with a few closing thoughts (19:44) to kind of pull everything together. (19:46) If the holidays have you feeling a little off track (19:49) or just anxious about losing progress, (19:50) I want you to remember these seven truths.

(19:52) Number one, you don't lose progress. (19:54) In a couple of weeks, (19:55) your strength and endurance come back faster (19:57) than you think. (19:58) Number two, something is always better than nothing.

(20:00) Even if it's a 10-minute workout, (20:02) that's gonna send that signal that you're still showing up. (20:04) Number three, motivation comes from your momentum. (20:07) You create that by taking the first step, (20:10) not waiting for the perfect time.

(20:12) Number four, rest is not failure. (20:14) It's a part of progress (20:15) and how your body actually gets stronger. (20:18) Number five, one off week will not (20:20) and does not erase consistency.

(20:22) Just restart, reflect, reset, and keep going. (20:25) Number six, fitness and family can and should coexist. (20:29) Taking care of your body (20:30) helps you to show up more present and patient (20:33) with the people that you love.

(20:34) And last but not least, number seven, (20:35) travel doesn't have to mean off track. (20:38) Keep moving, use what you have, (20:40) and remember that health travels with you. (20:42) The holidays are meant to be lived, not managed.

(20:44) And when you give yourself permission (20:46) to do this this season with intention instead of intensity, (20:50) you'll find that it's not about staying perfect, (20:52) it's about staying grounded in who you are. (20:54) So as you move into the next few weeks, (20:56) I want you to release this pressure, (20:58) move where you can, rest when you need to, (21:00) eat with joy, connect deeply, (21:02) and trust that your progress is safe (21:04) because you've built it on a foundation (21:06) of consistency, not extremes. (21:09) If you love this episode, (21:10) I know you will also love episode 395, (21:12) how to enjoy the holidays (21:14) and stick to your fitness goals at the same time.

(21:16) I will go ahead and link that in the show notes below. (21:18) And if you want the tools and structure (21:20) to stay consistent without the stress, (21:22) I need you to check out my Move With Julie community. (21:24) You get simple, progressive, dumbbell-only workouts (21:26) that you can literally do anywhere, (21:28) at home, in a hotel, anywhere in between.

(21:31) In between those holiday plans, (21:33) you will be able to stay confident and strong (21:36) no matter what your season looks like. (21:38) And if you're ready to finally understand (21:40) how to fuel your body through the holidays (21:42) without the guilt, of course, (21:44) my Macro Academy and Simple Online Academy (21:46) is available for you. (21:47) It's gonna walk you step-by-step (21:48) how to guide you to eat for your goals (21:51) without restriction or overwhelm.

(21:53) Both of those links are in the show notes. (21:55) And if this episode encouraged you, (21:57) it would mean the absolute world to me. (21:59) If you left a quick rating or review (22:00) on Apple Podcasts or Spotify, (22:02) this is how the community grows (22:03) and we can reach more women who need this message.

(22:06) But that is all that I have for today's episode. (22:08) I love you so dang much. (22:09) I mean it, and I'll talk to you in the next one.

(22:19) All right, sister, that's all I got for you today. (22:22) But I have two things that I need you to do. (22:25) First thing, if you are not already following me (22:28) on the gram, be sure to do so.

(22:29) Julie A. Ledbetter, yes, it's with an A in the middle, (22:32) for that daily post-workout real talk, (22:35) healthy tips and tricks, and honest accountability (22:37) to keep your mind and heart in check. (22:39) The second thing, be sure to subscribe to Apple Podcasts (22:43) to never miss an episode. (22:45) Thank you so much for joining me.

(22:47) It means the absolute world, (22:49) and I'm going to leave you with one last thought. (22:51) The most beautiful women that I have met in my life (22:54) are the ones who are completely confident (22:56) and secure in being authentically themselves. (23:00) Remember that beauty goes so much deeper than the surface, (23:03) so go out there and embrace your real, (23:06) because you're worth it.

 
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