We get asked about dieting all the time—whether it’s during No Sweat Intros or Athlete Check-ins.
And honestly, most people are hoping for a simple answer like:
“Just do X diet and you’ll have abs by Y date.”
If only it worked like that.
If you’ve heard us talk about diets before, you know we keep it simple. Most diets “work” for two main reasons:
- They make you more aware of what you’re eating
- They naturally reduce your calorie intake
Keto, Paleo, Vegan, Carnivore—it doesn’t really matter which one you pick. They’re effective because they get you paying attention.
So why don’t we just recommend one diet to everyone?
Because that wouldn’t make sense.
We’re all different. We like different foods, have different routines, and our bodies respond in different ways. Plus, let’s be real—do you really want to overhaul your entire kitchen next week just to follow a specific diet?
Or would you rather make small, sustainable changes that actually fit your life?
That’s why we focus on the long game.
And believe it or not, the holidays are a great time to start.
Your routine naturally changes, which gives you a chance to step back and notice your habits a bit more clearly. It’s the perfect time to introduce a small shift—a “micro-change.”
Let’s look at a simple example:
Coffee.
Lattes are amazing. They’re warm, sweet, and let’s face it—they make mornings better.
But a standard grande vanilla latte can come in around 250 calories, with 3–4 pumps of syrup (roughly 35g of sugar).
Now, quick bit of context: there are about 3,500 calories in a pound of fat.
So over time, those daily habits add up.
But this isn’t about cutting things out completely—we’re not here to ruin your morning coffee.
Instead, what could you tweak?
- Switch to almond milk
- Drop one pump of syrup
That one small change brings it down to around 120 calories and cuts the sugar significantly—without losing the habit you enjoy.
Still tastes good. Still feels like your latte. Just a little lighter.
And that’s the point.
This is just one example—there are loads of ways to make small adjustments:
- Stop eating when you’re 90% full instead of 100%
- Swap in sweet potatoes now and then
- Pour a half glass instead of a full one
You don’t need to cut out everything you love (unless your go-to is deep frying everything—then we might need a bigger conversation).
Most people already know what’s healthy.
The challenge is sticking with it—especially when it feels overwhelming or when you’re trying to change too much at once.
That’s where a bit of support can help.
Katelyn and I both offer nutrition coaching, and we’ve got a few openings this holiday season. If you’d like help making these changes—or just want someone to keep you accountable—feel free to reply to this email or grab us in the gym.
Because here’s the truth:
Small changes add up.
Saving just 130 calories a day turns into nearly 4,000 calories over a month—that’s about a pound.
Stick with one small change every 30–60 days, and before you know it, you’ll feel healthier without giving up the life you enjoy.