FFT Monthly Community Group Calls🎙️ Dec 11, 2024

Meeting Purpose

Monthly Farm Fit Training community call to discuss managing holiday stress, staying active, and setting goals for the new year.

Key Takeaways

• Manage holiday stress through prioritization, mindfulness, and gratitude journaling

• Stay active with scheduled 15-25 minute workouts and flexible planning

• Balance holiday treats using the 80-20 rule and focus on protein/hydration

• Set SMART goals for 2025 with emphasis on actionable steps, not just outcomes

• Download and utilize the Farm Fit Winter Holiday Guide for recipes, tips, and goal worksheets

Topics

Managing Holiday Stress

• Cut back on obligations to lower stress by 27%

• Practice 5 minutes of deep breathing twice daily to reduce cortisol by 20%

• Use simple breathing technique: inhale 4 counts, hold 4 counts, exhale 6 counts

• Start a gratitude journal: write 3 things you're thankful for each night

Staying Active During Busy Times

• Schedule 15-25 minute workouts weekly in your calendar

• Be flexible - move workouts to different days if needed

• Even 10 minutes of movement makes a difference

• Set out workout clothes and share calendar with spouse to stay accountable

Maintaining Healthy Nutrition

• Prioritize protein (20-30g per meal) to stabilize blood sugar and reduce cravings

• Drink water before meals to reduce calorie intake by 13%

• Use 80-20 rule: 80% on-plan, 20% treats/indulgences

• Download Farm Fit Winter Holiday Guide for healthy recipes and tips

Goal Setting for 2025

• Review July's farmcast on SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound)

• Focus on action-based goals vs outcome goals (e.g. "work out 3x/week" vs "lose 10 lbs")

• Choose a meaningful "word of the year" to guide intentions

• Use goal worksheet in Holiday Guide to organize focus areas and action steps

Next Steps

• Download Farm Fit Winter Holiday Guide and share link with friends/family

• Schedule workouts for the week on Sunday/Monday

• Start gratitude journaling (3 things nightly)

• Reflect on 2024 accomplishments and set SMART goals for 2025

• Choose a "word of the year" for 2025

• Share takeaways/goals in the Farm Fit Training master group chat