OFFSEASON SERIES 2: NAVIGATING THE HOLIDAYS//CHRISTMAS HAUL FOR FITNESS GIRLIES//2024 GOAL SETTING

Welcome back to my channel and welcome back to the SECOND video of my second OFFSEASON SERIES! In this video, I walk you through how I’m reverse dieting through the holidays (restriction free!), show you what Santa brought this #fitnessjunkie & give you all some tips + a FREE resource for setting yourself up for success in 2024!

GRAB THE RESOURCE HERE: https://drive.google.com/file/d/1xWweEVdEjTLEpVkZGyICEe-liOefXGjy/view?usp=sharing

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This is Maddie what’s Up hi YouTube welcome back to my Channel or if you’re new here welcome my name is Maddie I’m an NPC bikini competitor and online lifestyle and contest prep coach I am the CEO of Team empowered Fitness the link is always down below to set up a free Discovery call with myself I work

Alongside two functional practitioners and two registered dietitians um where our mission on our team is to help you reach your physical fitness goals whether that’s competing losing weight building muscle feeling stronger feeling confident getting ready for your wedding shaping up postpartum you name it all while keeping your emotional and

Internal health in check so that is my Spiel it has been just incredible enjoying the holidays and planning for them um it was so funny coming off of a contest prep you know it’s um I was talking to Blake the other day about how he was a competitor at uh at Nationals

And we’re two weeks post show like it’s crazy to think just how quickly the holidays came it was very tough for me I feel to kind of wrap my head around the fact that the holidays are here until I had you know done the show and done the

Thing then I could kind of wrap my head around okay they’re coming um but they’re here nonetheless so I know with the holidays a lot of us kind of experience this black or white mindset you know like how do you EB and flow with the holidays how do you navigate

Going to eat when there’s all these Foods there right maybe you’ve been restrictive um in the past weeks days months years and uh so thus when you get in front of foods that are more palatable or that are more indulgent you really struggle to trust yourself um I

Myself was in that position just last year I mean I was you know if you watch my latest YouTube video I talked a lot about that about how in previous years I used to beg my coach for macros for things like holidays and this is really

Um an area and a facet of my health and fitness that I’ve invested a lot of um self time to to discover why I feel that way and ultimately how to get over it because I recognized that that is not a way to live so today um it’s a little

Bit later it’s like 10:00 a.m. it’s Christmas Eve and um I can’t really walk you through a full day of eating because I have already been eating but this morning I started out my day with a bowl of oatmeal if you saw last week’s video you saw that reverse

Diet meal so I had a bowl of oatmeal um I had egg whites in it now I do add oats to my better oats oat pouches because I needed a little bit more carbs in the morning today was a lighter workout it was a back day um nothing like legs

Nothing super heavy although one of my strategies is planning a heavy leg day for tomorrow after tonight’s meal because I’m going to have a lot of carbs a lot of glycogen it’s going to be a good pump a good lift I’m going to be nice and energized um but I started out

My day with less oats added to that meal so I took out a little bit of carbs okay I did supplement I added in a little bit of zucchini and ironically don’t gag at me mushrooms I air fried the zucchini and mushrooms and I threw that with the

Egg whites um my better oats some cinnamon cinnamon helps to manage blood sugar uh into my oatmeal and then um I ate it it was so good honestly I might start adding mushrooms and zucchini to my oatmeal in the future I’m like one of those girls that can never get enough

Veggies uh so that was breakfast came home and had my usual um Sweet Potato Cod broccoli cauliflower green onion air fried little succotash if you will but had a little bit less sweet potato I took the coconut oil out of that meal um and I’m going to show you the little

Stir fry pouches that I buy that I air fry it’s a really really easy way to get veggies in in like less than 5 minutes if you’re a busy mom or you’re a busy student this is like my Lifesaver you can buy these at Walmart at Sprouts I

Get them at Sprouts um and then I’ll have one more meal and then it’ll be 6: p.m. in Christmas Eve so I’m budgeting saving um about 900 calories for Christmas Eve um for me to just enjoy the meal and and allow myself some flexibility and that’s you know splitting that

Between uh desserts too so if my meal is maybe 500 calories 400 calories for dessert should be sufficient um certainly I’ll have protein I’ll prioritize my protein I’m bringing some vegetables that’s a one really good way to make sure that you get veggies is to bring veggies to these holiday meals

Because usually they’re lacking I am kind of a unicorn in that my family loves vegetables as well um it comes from somewhere and that is my lovely mom so we will have plenty of veggies but I’ll go ahead and show you guys the little bag that I use for air frying um

And then we’ll go from there I’ll show you guys what I’m baking later this afternoon um I have about 10 clients yesterday I sat at my desk all day and I onboarded clients so I have welcome videos to film for about 10 of those lovely lovely women um I’m so excited to

Have them on the team I I know what it feels like to to start with a coach and um I never want to be that coach that’s like I’m out for the holidays so I’m going to get it done so they’re ready to go Jan one when they want to start um

And then I’m going to get my steps in I’m going to make sure that I get in my 10K before I go to the holiday dinner because I think sometimes we get in our heads we’re like oh well we’ll go get steps after dinner but spend the time

With your family right you know you’re non-negotiable so make time for them and then uh that way you don’t have to worry about anything okay so these are the little Taylor Farms um this is the bok choy and veggie sidekicks um but one of the things that I wanted

To talk a little bit about is I was for so many years like that girl that would like not eat carbs and not eat fats all day long um get to my family outings or meals or you know wherever I was going and I would just blow it I

Mean I would do more damage than had I just Incorporated a little bit of carbs and fats throughout my day because carbs are going to keep you energized if you’re using like low glycemic carbs things like whole grains brown rice sweet potatoes that have fiber um you know butternut squash anything like that

You’re actually going to be satiated for longer um so even though I’m decreasing you know the amount of oatmeal that I have in my meal I’m decreasing the the amount of sweet potato that I had in my second meal I’m still having it um I make sure that there’s fats in my meals

Even though I’m having less there’s benefit to not completely ridding the meals of those things for a digestion and B satiety so that’s one of the things that I’ve had to get over in the past few years is like you don’t need to eat lettuce and chicken leading up to

These indulgent meals in fact it’s going to set you back even further because you’re going to get there your body has had no source of you know long lasting fuel for hour hours it’s got no fiber in it it’s got no slow digesting fats left in your in your system and you’re

Starving you’re ravenous you’re eating with your eyes and your stomach at that point and it’s just a recipe for disaster okay YouTube so we are headed off to my mom’s this is the buff bunny leggings cutie little Grinch socks and then I’ve got my little Grinch necklace on I love the Grinch

Um but over there as you can see uh Santa myself is going to Mom’s house and then I have not made any food so I’ve got all of the food packed up in there let’s go do this okay YouTube so I am now at my mom’s house and we have just finished in

The neck of time making our Christmas Eve dinner so I wanted to show you you guys everything that we made and all the fun Goods so over here we have our apple pie and then my sister made reindeer turds these are my favorite sugar cookies if you guys remember these are

My postow treat um fudge We’ve Got Rice Krispy treats and then over here I picked up some dessert dips from Sprouts so dark chocolate vanilla bean and then some dessert crisps these are so good they’re pumpkin spice flavored and then over here I made a healthier stuffing

Recipe I’m going to cover that up so it doesn’t get cold and then we’ve got a Bree or some type of cheese thing ham this is a kiche what are you bringing over this is my sister Whitney hello and she made turkey meatballs and then we’ve got I made

These uh roasted vegetables so there’s delicata squash um Japanese sweet potato uh fennel onion zucchini yellow squash and I think that might be it in there a vegetable tray um picked up these multicolor cauliflower from Trader Joe’s with some cheese fondue that will

Go in here and then I picked up a ton of Greek yogurt dips and vegan dips this one’s my favorite the caramelized onion and then over here we’ve got Brie spinach artichoke dip I made this broccoli salad with Greek yogurt and turkey bacon guacamole and then we have a Sherie

Board and then in the oven right now we’ve got some coconut shrimp that’s burning family and then party fou one job Whitney sorry and then Whitney is currently setting out the chicken skewer so our proteins for tonight are kiche we’ve got turkey meatballs chicken ham and then the coconut shrimp so plenty of

Protein plenty of vegetables I am feeling so grateful to be a part of a family that loves to eat good and then of course I made this vegan pumpkin butterscotch pie I made the crust from scratch um so super super excited to try this out I will put the recipe down

Below and look look who it is it’s Mama Bear she’s back so you know what they say if you don’t try a little bit of everything you’re not doing it right listen it brings us luck what do we do oh you don’t have to

Do it we just eat it we chew it you’re not supposed to chew it you’re not but we chew it Body of Christ Body of Christ want the other hair pass it down if you all want want some take a hit dad Jesus at Muffet and Mark’s Christmas party they had mu price

And the KN down while me put it all oh jeez what you tast it like a okay we’ve got some apple pie where’s my Fork apple pie my sister made some peanut butter Rice Krispies My Vegan pie that’s got butter scotch and vanilla chocolate chips and then this is vanilla bean hummus with

Some crack mom said no okay YouTube so I just got home I’m wearing my Grinch little cindy lho pajama bottoms my Grinch slippers and my little Grinch shirt cuz I love the Grinch and I’m about to make my ninja creamy but tonight I have my phone plugged in

That’s why I had to go over here I’m making them with my show day sugar cookies so I’m so excited to have these in my ninja creamy I hope you all had a fantastic holiday and um um just got to soak up this precious time with each one

Of your families and your friends um it was a fantastic Christmas Eve it meant the world to me because I got to be present with my family uh tomorrow is L day and then I will be going over to my families for part two Christmas

Day oh my gosh you guys this is like the world’s greatest creamy I’m just sitting here like reflecting on just like how proud I am for how far I’ve came in just the past like seven years but really in the past like year like there used to be a

Time when I would take a bite of something that I didn’t like and it would like pain me to swallow it because I would be thinking about like this is so gross and I don’t even really like it and it’s just calories that are going in

Me and like to be able to eat things tonight that like to be honest I had many of those bites and I was like well I won’t eat that again but that’s okay like it’s food I’m going to have a great leg day tomorrow I thoroughly thoroughly thoroughly enjoyed every single moment

With my family tonight wouldn’t have traded anything for the world and if you’re struggling with things like that just know like there’s hope you’re not going to be like that forever and and I’ve worked with multiple multiple coaches I’ve done a lot of work on myself

And that’s one of the things that we work on on our team on team empowered um it takes time it takes patience with yourself it takes Grace but you can get there and I a lot of times it takes simply just the awareness that something isn’t right and

That it makes you uncomfortable and then from there meeting the right person who can believe in you and who you can trust to guide you through that process I know it’s taken a lot of different coaches to get me to this space but it’s something I wouldn’t trade for the world good

Morning YouTube it is Christmas morning and we just finished breakfast I’m out of stop sign we are getting up right now to go train legs so I’m going to get this workout done try to get a little head start on my steps if I can when I

Get back and then head over to my mom’s we’ve got a seafood boil at 2 hello YouTube so I did my leg day and then I got in my 9,000 steps so that’s currently my step goal um but I just wanted to I know I’m going to get

Movement throughout the day it’s only about 1:00 now but I just wanted to like get a head start on that make sure I got those done so it was one last thing I had to worry about came home and although I wasn’t hungry which I was surprised by because

I had a great training session but wasn’t hungry but chose to eat um my normal meal I had sweet potatoes broccoli I even threw um I had mushrooms in there green onion try colored cauliflower from Trader Joe’s it was so good um and mahi mahi uh so I wouldn’t go into Christmas

Day starving you guys this is like Elementary stuff but I feel like it’s also just so tough for us to sometimes wrap our minds around because it’s so deeply ingrained in US is like I should go in I should like I’m a little bit hungry but like I’m not hungry I could

Probably skip this meal and that’s when the overindulging happens because you start eating with your eyes instead of your body’s natural hunger signaling so um the only difference was I actually kept protein pretty low like I had 50 gram of Mahi cooked instead of 110 or 115 the reason being is because we’ve

Got a high protein Christmas uh my mom does a seafood boil with lobster and muscles and king crab and shrimp and keilbasa sausage so it’s actually like lower in carb the our only carb sources are corn and potatoes so um I’m going to get ready for that uh and checked in with my

Clients I had quite a few that checked in today which I love um I always hold space for my clients on holidays it is not an off day for me especially you know I’m a health and fitness coach I I want to help other women to you know improve their relationship with their

Bodies and with food um so for me you know to be to be I’m honored to be able to guide these women on special holidays like this and to touch base with them so if they checked in with me they certainly got a response um but now I’m

Going to shower get ready and head over to Mom’s house house for Christmas day okay so I have now taken a bath I’m ready to go for Christmas um but I just wanted to hop on here and share a little um Insight from some conversations that

I’ve had today so I had one conversation with my dear friend who recently signed or signed up with a new coach um and is starting prep in the new year um and then another one of my friends that competed with me um in Irving and is now going into an extended offseason with

The with the goal of growing um now personally I can remember when I was um probably about four or 5 years ago um really really restricting myself just like really restricting and I remember always thinking oh my sister is judging me for not eating that when in reality

She wasn’t judging me at all I was almost judging myself because I wanted it so bad and I look back on those moments and think like man like I really missed out and I truly feel like I did it wasn’t that I missed out on the food

But it was more like I missed out on that feeling of Freedom that feeling of just trusting myself no one is ever judging you whether you say no to something or whether you say yes usually the finger is pointing back at you and it’s a tough pill to

Swallow um but that’s why it’s so so important that we don’t feel like you know my one friend that’s coming out of a show God it’s the toughest thing I’m even dealing with it now to turn off that that critical you know every deviation from plan is you need to punish yourself for

Um every deviation from plan is you failing you mindset because that’s you know the standard that we’ve held ourselves to but if your feedback has been to go into an offseason and grow it doesn’t mean to eat like an a-hole it doesn’t mean to throw your cardio out

The door but it also doesn’t mean that you need to punish yourself um you know we wear that identity in that badge as I’ve talked about as bodybuilder for so long and especially if you’re in a prep for so long and we forget about you know when you go to a

Holiday and you say no to something you know how your family responds to that they support it but if they do but but they might also you know see you as bodybuilder and you might also look back and think man like I my feedback was to grow I I could have had

A day like that where I just was a bit kinder to myself if there’s one thing above all else that I learned in this last prep it was that the way that you speak to yourself in the thoughts that you internalize manifest in your physical body so if you’re telling

Yourself s these ugly mean things like your body is not going to do you any favors and in the the food sitting at Christmas or Hanukkah or Easter whatever holiday it may be it’s not about the food you can navigate the food you can have the food in moderation and in

Balance but that that relationship that you have with it um you know it’s it’s really really tough to turn off that switch and similar ly like my other friend you know she was already starting to think like H should I order this for for tonight

Should I not eat this and I looked at her and I said I know you just signed up with a coach but you’re not in prep yet you know you still have some weeks and it doesn’t mean weeks to go off the rails and like I said that’s why it’s so

Important that you’re surrounding yourself with a family people that support you and love you unconditionally and they also will hold you to that standard of okay Maddie like you don’t need five more of those Miss Thing you know jokingly um but also know you for all of your other identities and can

Remind you of those um remind you of the identity of family member remind you of the identity of mom remind you of your identity of wanting to go back to school whatever it may be um so that you can truly embrace the phase that you’re in

Whether that’s coming out of a prep or entering into one and not necessarily jumping the gun so hopefully I you know I’m learning things on my own I’m learning things as I go but I’m doing it alongside those who know me they know my long-term goals they know my short-term

Goals um they hold me accountable but they know me for me and I know me for me I know that I am more than just bodybuilder coach Maddie um and I and I really want to exude and show that to you all I want you all to see that this is a lifestyle

But it can also be um conducive to all the other goals that you have in life so today my hope for each and every one of you is that you’re present is that you’re feeling like you trust yourself um and that you’re feeling supported and loved so kicking off Christmas day we’ve

Got some crackers and my mom made this crab dip that is amazing H this is it this is the life we’ve got Lobster and muscles we’ve got king crab oh this is the lobster there it and then there’s the there’s the golden lemon we’ve got shrimp we’ve got

Red potatoes this is keilbasa this is a Polish sauce sausage it’s delicious corn carrots onions and then the queen herself all done all done and now it’s their turn we finished a little bit early but now they get to eat I drinking I was excited about then I saw theid my

Peppermint espresso if you have not had the peppermint flavor so good Merry Christmas everyone okay well hello YouTube it is still Christmas day I just got back home from my mom’s house um one of my favorite things to do when we’re like wrapping up and we’ve eaten and opened gifts is we

Go back and we eat leftovers from the day before and it’s my favorite moment because we get to have like all the things that we loved from Christmas Eve so had me some veggies and stuffing and broccoli salad and spinach on a choke dip and then I kept off my evening well

I’m still going to have dinner and my creamy at 6:30 um but I capped off my evening with a piece of fudge my mom makes these homemade little chocolate chip cookies that are decadent they’re incredible and then I had um a sugar cookie it was one of those

Sugar cookies if you know what I’m talking about but I just got home with my gifts so I wanted to show you guys just a little bit of what we got um starting off with my lovely sister knows that I recently got on to Espresso martinis look at these cute

Glasses I’m obsessed these are from World Market and then I got these little espresso Martini balms love if anyone’s curious this is the brand Poseidon they’re 40 Cals per bomb it’s pretty much just carbs so probably sugar but not too bad now my big gift from my mom this year

Was a George Foreman grill and this is like a standup one that goes on my patio so so excited to experiment with that she got me some like goodies to go with it she got me um an an electric grill brush so I’ll be opening this up and she

Also got me a little coverlet for it so I’m going to set that up tonight now she got me these place mats I guess they’re very expensive I am super into like housewares and things like that so I got place mats which I will take out of their

Packaging and set up tonight I don’t like to have like things in packages once I get them as gifts because they’re going to stay that way but they’re from live better simpler literally then she got me this Lululemon little Satchel bag and I love it it’s like

Fuzzy and you guys know that I wear that blue one all the time and it literally looks like crapola so we take off all the things so we actually use it cuz if you don’t take off the things you won’t use it look now she’ll be used okay and I got these little

Mindfulness cards you guys so cute so the deck is color coated with rest and balance curiosity and joy insight and awareness and kindness and I read through some of these freaking awesome it says rest and balance is for cultivating calm and peacefulness curiosity and joy is for

Exploring the world around you with open eyes and an open heart insight and awareness is for bringing your attention to subtle details emotions and experiences you might otherwise Overlook and kindness is for practicing kindness generosity and acceptance towards yourself and others this was from my mom’s friend super super sweet and then

I got a sand and fog lagona Beach candle it smells like a volcano candle and it’s beautiful I love matte black anything um she got me these were on um or this is buff City soap and I washed my towels in my sheets with this it’s incredible you use like two scoops uh

For a load of laundry but got some soap and then I love the game we’re not really strangers but they came out with a self for reflection kit it comes with a journal a pen and self-reflection cards and I’ve been really into like self-discovery these days so it looks

Like this here’s little journal in the cards and then I got some jewelry just some little earrings in here super cute I love this perfume it smells so good it’s the brand AER Paris you can’t find it anywhere like it’s gone gone gone gone but it

Smells Divine and she found a bottle of it so we got it looks like this it comes in like a little leather Shin dig and then I got some blush and and highlighter which I was out of blush and then I got it came with little brushes so out of the

Package they go or they will not be used sorry if this is boring I figured while I was unpacking these things I might as well show you and then we always do like my family always gets clothes and it’s so funny we always end up returning the clothes that

We bought but um I got this Kelly’s ice cream shirt it’s a local ice cream store here but it’s going to be too big or too small so I need to exchange that for a bigger one I also got this little like crop top for the gym but I don’t know

That I love it I’m going to have to try it on and see if I actually want to keep it or not but we shall try and then this I’m exchanging I got this little cropped hoodie so cute love a little cropped hoodie um um these little noow socks

Which I get plenty of use out of and then I got little Flamingo pcks for cocktails when I make them I got pasties every girl needs pasties um a portable battery and then oh this was a good one so this scent is this is essential oils this

Scent right here smells Divine and you plug this I actually have a little plug over here in my kitchen like into your car your computer and it diffuses essential oils super super cute and then this was Oprah windfree like top Christmas gift it’s bath salts and they’re beautiful so I’ll keep these out

In my bathroom and then we got a hair brush this hair brush does not pull out your hair at all it’s incredible it’s the Wet Brush which everyone kind of knows about and then body wash and then last but certainly not least my mom got me the

Coziest of coziest of pajamas this is from the brand Under The Canopy and they have this cute little tie and the bottoms kind of like gather and then it comes with this little crop so perfect I’ll probably wear these tonight and that was Christmas what a what a perfect

Christmas I feel so lucky and so grateful time to put it all away and she’s all set up look how cute this little Grill is I’m so excited to use it guys my mom and I are dying cuz I have antlers on the wall and a George

Foreman gr that I couldn’t wait to set up like I should have just brought the beer home too all right so it is that time I just made dinner this is some Mahi Mahi got some delicata squash if you haven’t had delicata squash it’s delicious and then a bunch of air fried

Veggies here I will be finishing off the night with my Pillsbury cookies and my creamy hey guys so tonight I have been working on something very very excuse me that was unladylike of me very very special for our team empowered girls and that is the goal setting workbook B for creating actionable

Tangible goals that we can be adherent um towards an excited about in 2024 so I have created this 30-page workbook for all of my athletes and I have decided that I want to share it with you all this is an exercise that I have done for about eight or nine years

Now on my own independently um it walks you through six different questions to really create goals that you feel um really align with yourself your current state and where you want to get to um it covers identifying the Highlight Reel of your year it covers looking at areas of

Deficit areas that have caused you pain throughout your year um it challenges you to um reflect on different areas of your life right not just your health and fitness but your spirituality um your purpose your your meaning in life your relationships your career sector your finances your school whatever it may be

And then it has you to or instructs you to pinpoint things you want to stop you commit to stopping things that you want to continue things you want to start um and then breaks it down even further I think we stop right there with almost just the identifying the behavior but we

Don’t really identify why the behavior is important we don’t identify why the behavior is important now um and then we don’t take it a step further and we don’t take action on it right we’re like well we’ll start Jan 7 we’ll start Jan 15 right we’ll start tomorrow this workbook is gamechanging I

Have put Blood Sweat and Tears into it um so please do me a favor scroll down below download the workbook print it out walk yourself through the exercises and let me know some of the goals that you have for 2024 in the comments below okay YouTube so we are done with

Today’s work um it’s been a long busy and fantastic week for myself and all of my team empowered athletes I’m just so overwhelmed uh in a a good way and just excited for them I mean I had all of my girls checking in with me with just

Nothing but great things to say about how proud they were in navigating these holidays so that’s a win for them and that’s a win for me it feels really really good to have these athletes feeling so good about eating Foods Off plan and and feeling confident in their

Decisions um so with all of that being said I was kind of think thinking a little bit ahead about what I could do to help you guys as you’re setting New Year’s resolutions and I have put a little PDF together that goes that coincides with um the exercise that I

Just walked you through so I’m going to link that down below it’s free for any of you guys to use um if you want to go back and watch that portion of the video to get some ideas feel free I really encourage you to do this as you’re kicking off your

2024 um this weekend I have I’ve got uh people coming into town I’ve got friends coming over I’m hosting for new year so I really want to be present with them Friday which would be two days from now is actually our um my check-in day for

This week so stay tuned for the updates uh to macros and things of that nature next week when I will be posting video number three I believe three or four at that point Whatever video it may be I am so happy to have you on this journey

With me please if it wouldn’t hurt you guys too much please hit that subscribe button I hate to ask for it but it really is what keeps me posting these videos and it allows me to post this content for free for you all I really support it uh support it I really

Appreciate it I support it too um but your your little subscribes here and there let me know that you’re enjoying this content that you support this journey and that um you support me as a athlete and as somebody who’s putting content out there each week so um head

Over to my Instagram page please introduce yourself if I don’t reach out to you first because I’m notorious for doing that and have a fantastic New Year