Christmas Survival Guide
Weekly Welcome – from Clare
Hey Everyone! Each week, I bring you simple, realistic, life-friendly strategies to help you feel stronger, healthier, and more confident without restriction, overwhelm, or all-or-nothing thinking.
Because small steps carry you a long way… especially at Christmas. 🎄😉
The Truth About Christmas & Weight Loss
Let’s be honest - December can feel like one long conveyor belt of:
🍷 “Just one more…”
🍫 “It’s Christmas…”
🥂 “The diet starts January!”
But here’s the secret nobody tells you:
👉 You don’t need to choose between enjoying Christmas and staying healthy.
👉 You CAN enjoy food, fun and family without undoing all your hard work.
The goal isn’t perfection - it’s survival with sanity, joy and balance intact.
And that’s exactly what this week’s newsletter (and your free guide!) is all about.
Christmas Survival Strategies That Actually Work
🎄 1. Plan Your Indulgences (On Purpose!)
Not everything needs to be “treat-worthy.” Choose the foods you LOVE and skip the ones that are just… there.
🍾 2. Use the 1-2 Rule
If you’re going out:
Pick one: drink or dessert.
Pick two: protein + veggies on your plate.
Simple. Effective. No sacrifice.
👣 3. Keep Your Steps Up
Walking is the Christmas hero. Clears your head. Burns calories. Eases digestion.
Aim for 8–10k, even if that means a stroll after dinner.
🍽️ 4. Start Your Day with Protein
A high-protein breakfast stops the 11 am mince pie attack. You’ll be more stable, calmer, and less snacky.
🎁 5. Have a “Bare Minimum Plan”
Not perfection - just the basics:
• water
• steps
• 1 solid meal
• 5-minute movement
If you stick to the minimum, you’ll maintain control.
3 Christmas Mistakes That Cause Weight Gain
🚫 1. Saving Calories for a Big Meal
This always backfires. You arrive starving → you binge → feel rubbish → repeat.
🚫 2. Writing Off the Whole Month
It’s Christmas Day… not Christmas Month. You can have a great time AND stay consistent between events.
🚫 3. Going All or Nothing
Extreme restriction + extreme overeating = extreme frustration. Balance wins every time.
Your 7-Point Christmas Survival Checklist
Before heading into any festive event:
1️⃣ Have I eaten protein today?
2️⃣ Have I had enough water?
3️⃣ What treats do I genuinely want — and which can I skip?
4️⃣ What is my “bare minimum” plan for today?
5️⃣ Do I have a walking plan before/after?
6️⃣ How do I want to feel tomorrow morning?
7️⃣ Can I choose joy AND balance today?
Your FREE Christmas Survival Guide 🎁
I’ve created a FREE Christmas Survival Guide filled with :
✨information to help you understand what makes you make food choices
✨ 20 easy-to-follow rules for getting you through the Christmas party season
It’s yours completely free - because I want you to enjoy Christmas and feel in control.
🎁 Download your guide here → https://www.clarebennettcoach.uk/7-day-plant-based-meal-plan
📅 Or book your FREE 20-minute Health Audit if December feels chaotic → https://linktr.ee/clarebennettcoach
This week’s lesson to share…
That Christmas doesn’t break your progress - mindset does.
And when you plan, prepare and stay accountable, you can enjoy every festive moment without losing your momentum.
✨ Want next week’s edition delivered straight to your inbox?
Sign up to to my newsletter here
📅 What’s Coming Up
Don’t like the gym? Try our new beginner’s pole class on Tuesday at 8 pm at Pole 4 Fitness or Aerial silks and hoops on Monday at 8 pm.
To book - https://www.pole4fitness.com/book-here
🗣️ Connect With Me
Follow along here: Instagram or Facebook
@clarebennettcoach / @pole4fitness_uk / @AOFchampionsgym
Or just hit reply - I’d love to hear from you!
Meet Clare
Clare is a pragmatic and empathetic leader who combines loyalty, tenacity, and curiosity to create innovative, practical solutions for health and well-being. Known by her family as “Mum’ll fix it!”, she embodies a get-it-done mindset, tackling challenges head-on and finding practical, sustainable answers.
As a coach, creator, and motivator, Clare champions people in believing in themselves and taking small, consistent steps toward long-term change. She believes exercise and nutrition should always be personal, adaptable, and practical, ensuring strategies fit seamlessly into real life.
Her approach is understanding, considerate, and kind, but also driven by a strong sense of accountability and follow-through. Sociable and approachable, Clare builds trust quickly, making her both relatable and inspiring.
Above all, Clare creates healthier, more content lives - combining innovation with empathy, leadership with kindness, and strategy with action.
You can work with Clare in the pole or aerial studio - Pole 4 Fitness, at AOF Champions Gym or join her online.
Clare believes everyone knows what to do to live a healthier lifestyle, but what it takes to get there is personal to each person. We are all different, so we need a plan that works for you!
Keep nourishing your body and flourishing in your fitness journey.