Endurance Coach’s Corner – Transition Into The Off Season

The Holiday Season Is Upon Us

It has been a good month for most of us as we have transitioned into the off season. Next we will transition into the Holiday Season. If it hasn’t yet, this is the time weight gain tends to be unavoidable for many because of the reduction in training and all the festivities going on. A small amount of off season weight gain is not a bad thing. In fact it’s a good thing as it results from giving yourself a needed physical and mental break. But remember, the weight you gain in the next three months could take over five months to lose (its always easier to put on then take off).

Whether you’re navigating the off season or simply trying to get a handle on your diet, here are a few key components to keep in your thought process now and throughout the year:

  • 1.Mindful Eating (what, when and where you are eating) Your Eating Environment (at work, at home, at school, where you shop, etc). Make mindful food choices. (If left to my own devices, I can eat and drive, eat and watch TV, eat and type. I’ve also noticed that when I eat on the move, I also eat quickly, which wreaks havoc on my digestive system, mood, performance and weight. Stop! Slow down, focus on your food and food choices.) Don’t deny yourself a treat but do avoid over indulging. Be mindful of portion distortion and serving sizes.
  • 2.Focus on lean proteins, vegetables and healthy fats. Try new recipes and foods that support macro-nutrient balance.
  • 3.Eat on smaller plates at home (choose the salad plate instead of the dinner platter)
  • 4.Don’t keep junk in the cupboards.
  • 5.Share a meal with a buddy when out for lunch or ask for half to go.
  • 6.Ask the waiter not to bring bread to the table before dinner (or chips/salsa).
  • 7.Start a policy at your workplace that all foods brought in be healthy and whole (fruits and veggies). (ex. Instead of doughnut Tuesday make it free fruit Tuesday).



If you can make the right decision in the supermarket aisle, it’s a heck of a lot easier to make a good decision when you reach in your cupboard when you’re craving a snack. Positive defaults protect you from yourself – and that helps you to make decisions in the moment that are better for your long-term interests.

-Coach Chris

“My goal as a coach is to find the formula that works for each athlete, there are no two people who are alike, and each individual has their own journey.”