Making Shift Happen

238. Memories Over Macros: How to Enjoy the Holidays Without Losing Your Fitness Goals

Dec 25, 2025 | Podcast | 0 comments

Jen is kneeling next to her handsome, brown, floppy-eared dog, Milo. She is smiling and petting him on the head while there is some snow on the ground behind her and she is dressed in a blue coat.

The holidays can feel like a minefield for athletes trying to balance fitness goals, family time, and food freedom. In this episode of Making Shift Happen, coach Jen Kates breaks down how to navigate holiday eating and training with confidence using the “memories over macros” mindset.

Instead of tracking every bite or throwing structure out the window, you’ll learn how to practice mindful eating, recognize hunger cues, choose foods you truly enjoy, and maintain fitness with simple, realistic non-negotiables. This episode is perfect for cyclists and active adults who want to enjoy the holidays and feel strong heading into the new year.

In this episode, you’ll learn:

Why tracking macros during the holidays often increases stress instead of results
How mindful eating helps regulate hunger and fullness cues
The power of slowing down meals to improve digestion and satisfaction
How to intentionally choose holiday foods you genuinely enjoy
Why “memories over macros” leads to better long-term consistency
How to set 2-3 simple non-negotiables that keep fitness goals intact
How strength training and light structure can support holiday balance

Check out these other relevant episodes:

Do you have nutrition and fitness goals? I’m your coach!

If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#ShredStrong: Our Winter Cycle Starts on Monday, January 5, 2026!

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Winter cycle in January! Learn more about the program and sign-up HERE!

Keywords: holiday fitness for cyclists, mindful eating for athletes, memories over macros, holiday nutrition for cyclists, winter training for cyclists, strength training for cyclists, food freedom for athletes, endurance athlete nutrition mindset

Podcast: Play in new window | Download (Duration: 11:03 — 15.2MB)

Subscribe: Apple Podcasts | Spotify | Blubrry | RSS | More