How to Keep Fit During the Holidays

Keeping fit during the holidays has to be one of the toughest things to do. I give props to people who are able to maintain their nutrition and workout ethic past Thanksgiving, cause usually from there, things start to go downhill for a lot of people. What may seem like an impossible task, maybe a bit easier to do than you think if you follow some of the basic principles of weight management or even just change up your goals a bit for this time of year.

Changing Up Your Goals – The Tale of Bulking

Usually, during the winter, most people tend to hunker down go on bulk, and workouts like madmen and women. You pack on some extra weight, it keeps you that much warmer and overall it just fits with the season. Around this time of year, I’m almost exclusively on bulk and if you think about it, it makes sense logistically to do so.

Here’s why.

Not so Much Guilt

If you’re cutting or trying to even maintain weight during the holidays, it always tends to be a bit more difficult. You don’t want to skimp on your Holiday traditions and fun but you also want to achieve your physical goals. While you shouldn’t still go on a complete binge when you’re on a bulk, you will be able to allow yourself to eat more than you would on a cut. You wouldn’t feel so guilty and you can treat yourself a bit more cause you’ll be making all the gainz anyway (kidding). Seriously though, the more you’re capable of eating and being able to hit your goals is always great. You won’t feel too guilty if you splurge a bit on the actual holidays.  

Best Time of the Year for It

If you’re in North America, this is probably one of the better times of year to bulk. In most places, it’s fairly chilly so you can pack on extra layers of clothing to hide that extra weight you may have put on. As well, with the holidays and knowing there will be more days of indulging, bulking seems like the best option to fit into this plan from a caloric standpoint. If you live somewhere warmer, it would still probably be the coldest time of the year regardless. During Spring/Summer, you’ll probably want to be a bit leaner but obviously, that’s up to you. 

Changing Your Weekly Calorie Intake

If you’re on a cut or maintenance, it’s not the end of the world. Yes, staying fit during the holidays is a bit harder, but you have some strategies you can implement to stay fit and maintain/lose weight if needed.

One of the things I like to do is plan out my weekly calories and adjust my calories for specific days. For example, currently, I’m eating 1800 calories a day. If I know I’m going to have a Christmas coming up on a Friday, i’ll do the following: 

  • Monday – 1730
  • Tuesday – 1730
  • Wednesday – 1730
  • Thursday – 1730
  • Friday (Christmas) – 2200 
  • Saturday – 1730
  • Sunday -1730

As you can see, what I did was increase my calories for Friday (Christmas) and decreased it everywhere else throughout the week. You can easily do this by adding X amount of calories to the day you know you’ll be eating more.

From there, take X and divide it by the number of days you’ll be following be eating ‘normally’ which will be Y. Then subtract your normal daily intake by Y to get your new daily calorie intake.

So if you’re only adding 400 calories to one day of the week, you’ll do 400/6 = 66.66. Then you would do 1800 – 66 = 1733.  

If you’re adding 400 calories to 2 days of the week you’ll do 800(total of extra calories added across 2 days)/5 = 160. Then you would do 1800 – 160 = 1640. 

The formula would look something like this: NormalCalories – (ExtraCalories*Days/NormalDays) = NewDailyCalories( In exception to the days you’ll be eating more)

If you need to figure out your calories, check out the calorie calculator tool.

Okay, no more math for a bit!

Put in Some Extra Work

I think this point is a bit more obvious, but one way to counteract the indulgence of the holidays is to work out a bit harder. If you have to incorporate a bit of cardio, that works, or even just adding some extra accessory work is always good. Every Thanksgiving, I go really hard at the gym and sometimes do some extra cardio as well. It makes that meal that much more worth it and feels a bit more guilt-free.

Indulge. Get Back to It the Next Day

Okay, so you may have indulged a bit during the holidays. Guess what?  You can easily just get back on track the next day. The next day will always be an opportunity to make it right and get back on track. This goes for anything in life too. That one day won’t derail all of your hard work, heck even a week won’t derail all of your hard work. You just make sure you get back to things the next day and you’ll be good to go.  Having a sustainable diet will also help you get back on track a bit easier.

Final Thoughts

This time of the year, it seems almost impossible not to gain weight. However, you have many options to keep fit during the holidays.

I would say even if you don’t implement any strategies from this article, let the one thing you take away is to not feel guilt and get back to it the next day. No reason to beat yourself up over a day/week of being off track. You won’t gain back hundreds of pounds. You won’t be even that off track. Just make sure to get back to it and you’ll be good to go.

Happy Holidays from the Blob!



3 Reasons Why You Should Weigh Yourself in the Morning

Weighing yourself in the morning can be one of the most important aspects to consistently track your weight and keeping on target with your goals. I do it every morning and because of that, I am able to accurately keep track of my weight and adjust accordingly. Let’s go over some of the reasons though why you should start weighing yourself in the morning.

Most Accurate Time to Weigh Yourself

Assuming you’re sleeping at night and waking up in the morning, this will be the best time to weigh yourself. Why? The reason being is because your body will be at its most accurate weight. During the period of sleep and waking up, you’ve gone X amount of hours fasted. (X is the time you slept). When you’re fasting and on an empty stomach, is the best time to weigh yourself because intaking any food or water can easily start manipulating your weight. This can lead to confusion on whether you’re truly gaining or losing weight. Due to that, you won’t be able to make the correct adjustments to your calories and/or macros to adjust for your weight. 

No ‘Gotchas!’

There has been plenty of times I’ve used to weigh myself at random times and think ‘wow I gained like 6 pounds in a couple of days!’ or ‘I lost 3 pounds in a couple of days!’. This was due to the random times of weighing myself and getting different results due to food and water intake throughout the day. 

Weighing yourself in the morning leads to no gotchas about your weight. For example, if I weigh myself one morning and I’m 150lbs and I weigh myself the next day in the afternoon and I weigh 152.5, there is no way I gained 2.5lbs of fat in one day. I would have to adjust for the food I intake and the water I intake. This alone can cause too many issues. Weighing yourself in the morning though eliminates this issue. The only gotchas you would have to worry about is if you went out drinking the night before or had an extremely large dinner.


What ties up the 2 points above is that weighing yourself in the morning keeps you and your weight consistent. When you’re consistent with weighing yourself, you will be able to get consistent feedback. You will know exactly if you gained extra weight or lost weight. Like I mentioned above, you may have to worry about the accuracy if you went out drinking or had an extremely large dinner, but you can weigh yourself the next morning and notice you will probably lose the extra water weight or bloat you had from the day before. The consistent behavior of weighing yourself in the morning will also lead to other consistent behaviors in your everyday life. 

When it comes to fitness and weight management one of the key aspects is consistency. If you’re not consistent with it, you won’t get the results you want. 

Final Thoughts

I’m a huge advocate for weighing yourself in the morning. One thing I always tell my clients is to weigh themselves every morning. If they start weighing themselves at different times, it’s hard to adjust and say if they’re accurately losing or gaining weight. Weighing yourself in the morning will keep you consistent and will lead you to consistent results. You will not only have your most accurate weight, but you will also be able to accurately tell how your progress is going and make the proper adjustments as needed. 

I always advocate for waking up early in the morning. Check out this article if you want to learn why you should wake up early in the morning.


Outwork Nutrition Pre-Workout – Review

The Outwork Nutrition pre-workout is a new supplement from the new brand by Dr. Layne Norton. Layne Norton is a highly respected Doctor in his field and is credible for his great coaching, workout programs, and new app Carbon Diet Coach.

Outwork Nutrition’s main focus is making science-based supplements. Already off the bat, this is something that intrigues me and should intrigue others. Many supplements have components in them that aren’t needed and are claimed to have renowned effects on you. From all I’ve seen on Layne, he’s always offered non BS advice. I’m glad to see his supplement brand follow the same motto. 

This review will specifically be going over the Tropical Candy flavored pre-workout.  We’ll be breaking it down by ingredients, taste, experience, and price. Let’s dig into it.


Here are the current ingredients inside of the Outwork Nutrition pre-workout:

  • Citrulline Malate
  • CarnoSyn Beta-Alanine
  • Caffeine Anhydrous
  • Rhodiola Extract (Rhodiola rosea)(root)
  • L-DOPA (From Mucuna pruriens)(seed)

Note: There aren’t calories labeled on this from what I can see, but if I had to make a guess, it would probably be about 10 calories.


None of these ingredients listed is anything bad to take and what I like about it is that it’s pretty simple and straightforward. It’s not loaded with a whole bunch of nonsense that you don’t need. The blend in this isn’t anything too different then you may see from other pre-workouts, however, the Rhodiola Extract is probably the one thing that stuck out to me that I haven’t noticed in other pre-workouts. Rhodiola Extract has benefits that can help improve exercise performance and endurance exercise (1).

If you’re someone who doesn’t like caffeine or doesn’t take it, then maybe this isn’t the product for you as it contains 300mg of caffeine (a cup of coffee is about 95mg).

Outwork Nutrition’s main focus is on science-based supplements. I really enjoy this product foremost because of the lack of bloat it has. All of the ingredients it does have been proven to help with training and focus which is what a pre-workout should be.  

Ingredients: 5/5


Before we dive right into the taste, let’s go over the serving size. A serving of the Outwork Nutrition pre-workout is 2 scoops and it’s meant to be taken with 8-12oz of water 30 minutes before training. Anytime I take a pre-workout, I always do half the serving. This is only because of some bad experiences I’ve had in the past, so I usually go with 1 scoop and ramp it up to 2 throughout time, or once I feel like it’s not doing enough. 

Anyways, back to the taste! So my first experience is that I only used 1 scoop or half the recommended serving size. Immediately, it smelled great. Once I started to take my first sips, I was truly surprised this was a pre-workout, it tastes amazing! For only 1 serving, I was expecting it to be fairly watered down or just not taste great but even with the 1 serving, it was awesome. 


Throughout the week, I progressed to the full serving and it still tastes just as great. Obviously, the taste is a bit stronger but it’s one of the better pre-workouts I’ve tasted. Just to state again, this was the Tropical Candy flavor. There is another flavor as well for Blue Raspberry that I haven’t tried yet, but I do plan on trying soon. 

If you’re looking for a great tasting pre-workout, you’ve found one! This is without a doubt one of the better tasting pre-workouts compared to others on the market. 

Taste: 5/5


As mentioned above, I’ve tried this pre-workout but a half serving and full serving. I’m going to base the rest of the review on the full serving as that is the way the product should be taken.

Prior Workout 

The first couple of times I took Outwork Nutrition, for some reason I didn’t get the full tingling effect that I normally get from a pre-workout (caused by the beta-alanine which is present in this product). Personally, I’m fine not feeling the tingles but I thought it was different to just not feel it. (More on this later). Prior to working out, I would say I felt how I normally do but I was a bit more focused and prepared to workout. I started to get myself worked up more than I normally would. 


The Workout

Once the workout actually began, I was hyped! I was getting after every set and exercise and was overall really feeling good with the workout. Now I always have on and off days. Some days I feel amazing others, not so much so I thought to myself I’m just having a good workout today.

Throughout the week, the same trend continued. Every workout I did I was really into it once it started and my focus and energy level were great throughout the whole workout. By the time the workout was done, I was starting to burn out a bit but that didn’t feel like something from the pre-workout not lasting or anything but me just giving my workout a lot more and feeling the fatigue settle in 45 minutes in.  

Back on to the tingles, so throughout the week, I started noticing a bit more, but it was never anything crazy. I’ve taken pre-workouts where the tingling sensation is actually unbearable but this pre-workout I hardly felt it or didn’t feel it at all. 

The workout experience that the Outwork Nutrition pre-workout provides is substantial. I haven’t had a long string of workouts where I felt that great and hyped throughout each one in some time. Outwork Nutrition not only kept me focused on my workout but it kept me energized through it and had me pushing harder than before. 

Experience: 4.5/5



Outwork Nutrition’s price goes for 40 USD. With shipping and so on, came out to close to 48.99 USD for me. (NYC area).

Now I do want to say this, the $40 mark is actually the same for a lot of pre-workouts with a similar serving of 20-25 scoops. I think the only issue is the shipping price that jacks it up almost another 10 dollars. Granted, this depends on where you live and isn’t something that the company is charging extra from you because they feel like it. However, I do think if Outwork Nutrition later branches out their products to sites like Amazon, it will get more consumers because it would probably be cheaper in terms of shipping. 

Update: Now available on Amazon! (Affiliated link)

Price: 4/5

Outwork Nutrition Pre-Workout Overview and Final Thoughts

Outwork Nutrition’s pre-workout is one of the better pre-workouts I’ve taken in a long time. Its flavor is incredible! There isn’t any bloat of ingredients with this product. The ingredients that are in there are super effective and will give you a great workout and experience. The price is only steep due to the shipping (Again depends on where you live). However, I’m sure Outwork Nutrition will eventually branch off and sell their products on other sites in the future.

If you’re looking for a new pre-workout, you have to give this a shot. I have no doubt you’ll have a great experience with it. The lack of bloat will keep your mind at ease knowing you are consuming stuff you don’t need. 

I took the Outwork Nutrition pre-workout both in the morning and afternoon. In the morning I feel like I had even better results because I was on an empty stomach. If you’re looking for a pre-workout to get you up in the morning, this is for you. If you want to read more about why you should workout early in the morning, check out this article

Note: I’m not affiliated with Outwork Nutrition or Layne Norton in any way. This product is amazing and the future is bright for Outwork Nutrition if they stay on this trend. You can check out their products here:

You can also buy it now off Amazon as well for potentially cheaper shipping. (Affiliated link)

Overall: 4.8/5



  1. Noreen EE, Buckley JG, Lewis SL, Brandauer J, Stuempfle KJ. The effects of an acute dose of Rhodiola rosea on endurance exercise performance. J Strength Cond Res. 2013 Mar;27(3):839-47. doi: 10.1519/JSC.0b013e31825d9799. PMID: 23443221.