Merry Christmas, Jelly Roll and don't stress!

Hi Team

Well, it's 2 days before Christmas and all the food is in, the chocolates are already opened and some of you maybe already stressing about how much food you have to cook.... and then stressing about how much you are going to eat!

Please don't panic!

Eat, drink and be merry, enjoy the time with you families and friends and just take a breath and relax.

Life is stressful nowadays and stress is one of the main drivers for overeating and wanting to eat more of the sugary stuff. Interesting fact about holidays and not worrying about things. Once you allow yourself to RELAX your body RELAXES too.

People on holiday eat more, sleep better and go on walks end up losing weight!

So I am given you permission to eat, drink and go for winter walks with friends and family and not stress about exercise, working out, work or anything.

If you can get a workout in once or twice a week. Fine. But just make sure you go for walks at least!

And have a great Christmas!

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What does weight loss and weight gain look like over a year?

So I weigh myself at the start of each month and this is how the scales have been up and down for me.

Remember Ideally I would like to be around 80kg but the buffer is 78-80kg

I eat around 2100-2300 calories a day. I don't track every day, I track when I feel like I have got back into bad habits for a few days and then I know where I am.

In January I was 78.3kg

In December I am 80.3kg

I dipped in the summer to 77.3kg - due to doing more things outdoors and playing more sports.

The last 2 months I have shot in weight, as I'm not playing as much sport as I was in the summer and I have really started to start lifting heavier weights and have added some more muscle.

So what is the point of this?

Decide what is your goal weight, calculate the calories needed. workout 3 days a week.

But have a buffer yes, a goal weight is lovely, but you will never be that exaxt weight every day it will go up and down every day. So choose a small range where you will not stress if you are above or below the goal weight and keep it there between the numbers and in that lane.

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What are you eating?

Thai Chicken Soup with Sourdough Bread and extra chicken

Croissant and Black Coffee

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What are you listening to?

Here is a podcast with country artist Jelly Roll - this is not about the music, this podcast is about his weight loss.

Jelly Roll has lost a massive amount of weight, with recent reports from late 2025 indicating he's dropped around 200 pounds, going from a peak weight of about 540 lbs to the 350s, as part of a life-saving health transformation focused on diet and exercise, with goals to lose even more. He began his journey around 2022, losing significant weight steadily, including 110 lbs by 2024 and over 200 lbs by late 2025, aiming for another 100 lbs to reach new fitness milestones like running a marathon

Jelly Roll talks about asking for help, hitting the hill, and new playground new playmates.

These were the things that really helped him. There is some great advice in here and I hope he writes a book about his journey too.

*there is a 30 min section where they talk about bow hunting*

However, the rest of the podcast is an open and honest conversation about how a man has changed his life for the better.

Merry Christmas! Chris