Don’t Get De-Railed this December!
Whether you lean more towards Will Ferrel’s Elf, or Jim Carrey’s Grinch - December can be overwhelming! Social events, work deadlines, late nights, rich food, school plays, shopping make it one of the easiest times for your healthy habits to slip. Even with the best intentions, sometimes your health and body goals get pushed to the bottom of the priority list, and then everything gets postponed to January ready for the pressure of New Year Resolutions…
This is exactly why, during December and during any period of stress or overwhelm, I encourage my clients to come back to their foundations. Not the full routine or more advanced strategies; but the basics that make the biggest difference.
This is where The Body Confidence Framework comes to life.
In case you missed this previous blog, here’s a simple snapshot of the framework I use with clients to create sustainable, confidence-building results:
A quick recap…
1. Firm Foundations These are your non-negotiable starting points and include some of the basics for your health and body goals. Whilst starting points can differ for each person, when it comes to weight loss, I generally focus on simple and effective habits that support blood sugar balance, as well as mindset and lifestyle triggers.
2. Smarter Strategies These are tailored actions that fit your specific goals and lifestyle. Things like meal structuring, exercise programming, balancing hormones through specific foods, or adjusting workouts during your menstrual cycle. They accelerate progress, but they rest on the foundations.
3. Elite Extras These are the “Sexy Hacks”, the bonuses you stack on top when foundations are solid, and you’re taking things to another level. These can include nootropics, additional supplements, more focused exercise strategies, or advanced habit stacking. These are the things that make the biggest impact when the first two levels are solid.
In December, the temptation is to abandon all three. But this is the moment to lean fully into your Firm Foundations.
Why Foundations Matter Even More in December
When life gets busy and you approach overwhelm, your brain automatically seeks the path of least resistance. That may mean reverting to a less than healthy default, especially If the healthy route feels too complicated or too time-consuming.
Foundations reduce decision fatigue.
Foundations keep progress moving, even when life is messy.
Foundations help you maintain where you’re at not start over in January.
Foundations let you take your first steps.
And most importantly, foundations help you feel good! Less bloated, more energised and more grounded during a time where it’s easy to feel the opposite.
Setting Your December Non-Negotiables
I now allocate each client’s actions and principles into the three levels of the Body Confidence Framework. For December, I emphasise the importance of their Firm Foundations and from there, we establish your non-negotiables.
These are personal. They’re not based on perfection. They’re based on what keeps you stable, regulated, and feeling like yourself.
Whilst this is a key part of my programmes, I’m sharing how to start to create your own.
✔️ Pick no more than 5 (to avoid overwhelm)
Three is the magic number. Five is the absolute max. This is about simplicity and reducing overwhelm.
✔️ Include:
Nutritional basics
Mindset / mental health boosts or stabilisers
Positive triggers (the things that change your state quickly)
✔️ Focus on low-effort, high-impact actions
These are the “low hanging fruit” that change everything.
Examples of Nutritional Non-Negotiables
A good source of protein at every meal
Half a plate of veg at lunch and dinner
No snacking (when weight loss or blood sugar stability is a goal)
Eat all meals sitting at a table (to reduce emotional eating + mindless grazing)
Examples of Mindset or Lifestyle Non-Negotiables
These can be just as important as nutrition:
5 minutes of morning yoga - access my videos here!
(perfect endorphin boost to start the day)2 minutes of breathwork before driving the car
One 10-minute walk after a meal each day
Eating only at the dinner table
A 10-second pause before saying yes to anything in December
A boundary you protect
(“I don’t drink alcohol during the week”, “I don’t apologise for leaving early”)
Once you’ve set your 3-5 non-negotiables, write them down and pin them somewhere you can see them every day.
My Personal December Non-Negotiables
No matter what happens, I stick to my essentials.
A 2-minute cold shower every morning. I love the dopamine boost and setting up my resilience for the day.
No snacking between meals. Supports my blood sugar, weight loss and maintenance.
Morning yoga. Without this I feel stiff, achey and beyond irritable!
6–8 portions of veg a day. This way I know I’m filling my body with good nutrients.
Sticking to boundaries with my time. Over commitment is my biggest source of overwhelm so I protect my mental recovery time!
Why Finding Your Foundations Works
Your foundations aren’t likely to be glamorous, nor are they going to fall into the high-tech exciting biohacking category, but thet are the things that help you:
avoid the “I’ll start again in January” procrastination mentality
bypass “all or nothing” thinking
give you a steady starting point
feel empowerment over guilt
manage overwhelm
feel calmer and more in control
keep your goals simmering, even if not at full boil
And the real December magic? When January comes, you don’t need to “start again.” You simply build from where you left off.
If you’re ready to take your first steps towards your body goals and are set for taking real action, get in touch and let’s chat. You By Anthea offers Reset and 12-week programmes in Epsom, Surrey and online sessions further afield!