Maintenance Season: How to Hold Your Progress in December Without Dieting Hard

Send us a textIn this solo episode, I sit down with you like a coach and a friend and walk you through a simple year-end reset for your health.No crazy goals. No “new you” pressure.Just 10 honest questions to help you look at this year without guilt, and choose who you want to be next year.I share my own reflections from this year too – where I surprised myself, where I fell into all-or-nothing, and what I’m changing for next year in my own training, sleep, and habits.In this episode, I guide you through:10 reflection questions to close the year differently1. What worked better this year than last year for your health?2. Where did you surprise yourself in a positive way?3. Where did “all or nothing” show up most this year?4. When you “fell off,” what did you usually do next?5. How did you cope with stress most of the time?6. What made consistency hardest for you this year?7. What identity sentence did you repeat most this year?(For example: “I am not a sporty person” or “I always fail.”)8. What identity do you want to grow into next year?(“I am the person who…” – pick one sentence.)9. If you could only improve ONE habit next year, which one would move the needle the most for you?10. What does this habit look like in a normal messy week, not in a perfect week?By the end of the episode, you will:Have your answers to these 10 questions written downChoose one identity sentence for next yearPick one key habit to focus on in JanuaryDefine what that habit looks like in a busy, imperfect week, so it is realistic and doableThis is not about starting from zero.It is about seeing the progress you already made, understanding your patterns, and stepping into the next year with a clear, kind plan for yourself.If you want extra accountability, send me your identity sentence and your one January habit in a message on Instagram @personaltrainer_turo. I would love to read it.You are not behind.You are just getting started.

Send us a textIn this episode, I talk about why December doesn’t need to be a “weight loss month” to be a win and how treating it as maintenance season can actually move you further long term.I’ll walk you through the 4 anchors I use with my clients:2 strength training sessions per weekA realistic step goal (usually 6,000–8,000 per day)Protein at 2 meals per day2–3 nights of solid sleep each weekI also share real stories from my clients to show how small, repeatable actions can stop the “December blow-up, January panic” cycle.If you want to enjoy holiday food, keep your routines alive, and start January feeling proud instead of behind, this episode is for you.

Send us a textIn this episode I sit down with Dr. Melissa Miskell, a gynecologist with 30 years of experience who has helped thousands of women feel like themselves again using bioidentical hormone therapy. If you’re over 40 and dealing with brain fog, mood swings, belly fat, hot flashes, low sleep, or low libido and keep being told “that’s just aging” ,this one is for you.Dr. Miskell explains, in simple language, what really happens in perimenopause and menopause, why so many women are misdiagnosed with depression or anxiety, and how hormones like estrogen, progesterone and testosterone actually protect your heart, bones and brain. We also talk about the famous Women’s Health Initiative study, what it got wrong, and why the FDA has now removed the black box warning from estrogen.You’ll hear:The key differences between “normal aging” and hormone imbalanceWhy so many women are given 3 medications (antidepressant, anxiety, sleep) when what they really need is hormone testingWhat bioidentical hormones are and how they’re different from older synthetic optionsWhich labs women over 40 should ask for (and why symptoms matter more than one number on a lab sheet)When HRT makes sense, when it doesn’t, and how fast many women start to feel betterIf you’ve ever felt dismissed, unheard, or confused about your symptoms, this episode will give you hope and better questions to ask your doctor.Check out Dr Miskell websites https://feelbetterfromdayone.com/ and her clinic https://hormonesbydesign.comIf you want help with strength training, habits, and building a balanced lifestyle alongside your hormone journey, check out my coaching options https://www.personaltrainerturo.com/Thank you for listening!

Send us a textThis time of year, sticking to your goals feels harder than ever. Busy schedules, dinners, darker days, stress, cravings… and suddenly November becomes the beginning of the holiday spiral.But here’s the truth: You don’t need a perfect plan to stay on track during the holidays — you just need one grounding habit that keeps you steady even when life feels messy.In this episode, I (Turo) break down the exact strategy I teach my clients to avoid the all-or-nothing mindset that ruins progress. You’ll hear real stories from Samia and Ingrid — two women who stayed consistent through emotional weeks, imperfect days, and stressful moments simply by mastering one simple anchor habit.You’ll learn:• Why the “holiday spiral” happens every year • The emotional trap behind all-or-nothing thinking • How one tiny habit can stabilize cravings, energy, and motivation • What habit to choose (and how to stick to it on the worst days) • Why consistency beats perfection — always • The mindset shift that keeps weight stable even in chaotic seasons • How to create your 30-day grounding plan for November + DecemberIf you’ve ever told yourself “I’ll restart in January,” this episode will help you break that pattern for good.For coaching, free tools, and the Balanced Lifestyle Blueprint:personaltrainerturo.com

Send us a textMost people try to act fit before they believe they’re fit and that’s exactly why they fall off track.In this solo episode, I break down how to rewrite your identity so that consistency becomes effortless. You’ll learn why your current self-image shapes every food choice, workout, and “restart,” and how a simple mindset shift can transform your habits long before the scale does.I also share real client stories from Samia, who went from calling herself inconsistent to walking every day, and Ingrid, who discovered she’s more athletic than she ever thought possible.You’ll walk away knowing: ✅ Why you can’t outperform your self-image ✅ How to build identity-based habits that actually stick ✅ Three steps to create your new “I am” statement ✅ How to use the 80% rule to stay consistent without perfectionIf you’re ready to start thinking and acting like the stronger, more balanced person you want to become — this episode is for you.👉 Action Step: Write one new “I am” statement today and live by it for the next seven days.Listen now, and if it resonates, share it with a friend who’s been too hard on themselves lately. More coaching tools and free resources: personaltrainerturo.com

Send us a textIn this episode, I explain how women can get stronger, recover faster, and feel more confident by training with their hormones and not fighting them.For years, women were told to train like smaller men. But your energy, recovery, and performance naturally shift across your cycle and understanding that rhythm changes everything.I’ll walk you through each phase of the menstrual cycle (and what to do if yours is irregular or you’re in perimenopause), showing how to adjust workouts, recovery, and nutrition for better results and fewer plateaus.Inside, you’ll learn: - The four phases of your cycle and how hormones impact strength and motivation - When to lift heavy and when to prioritize recovery - How to adjust carbs and protein across your cycle to reduce cravings - Why sleep and stress management matter even more in the luteal phaseYour cycle isn’t a setback, it’s your superpower. Train in alignment with your body, not in resistance to it.👉 For personalized workouts that adapt to your energy and hormones, visit personaltrainerturo.com

Send us a textIn this episode, I dive into how your morning coffee habit might secretly be draining your energy and triggering cravings later in the day.I share my own story of drinking multiple coffees just to “get through the day” and what happened when I learned to work with my body’s natural cortisol rhythm instead of against it.You’ll learn why timing your caffeine matters, how too much coffee can spike stress hormones and crash your energy, and how to fix it with a few small tweaks to your routine.We’ll cover: - The best time to drink coffee for all-day energy - Why skipping breakfast or “not feeling hungry” is actually a hormonal issue - How caffeine affects your sleep and cravings even hours later - Simple steps to build a calmer, more energized morningIf you’re tired of feeling tired and want to enjoy coffee without wrecking your energy, this episode is for you.👉 Want help building routines that actually fit your life? Check out my coaching programs at personaltrainerturo.com

Send us a textHave you ever felt like you’re doing everything right — eating healthy, tracking your food, trying to stay consistent - and yet… you’re still tired, moody, or craving sugar all the time?That’s what I call hidden hunger and I see it all the time with my clients (and I’ve been there myself). In this episode, I talk about what’s really going on when your body feels off even though your meals look “clean” on paper.I share stories from a few of my clients — like Samia, whose evening chocolate cravings disappeared after we added more protein in the morning, and Ingrid, who stopped her 3 p.m. energy crashes once she started eating proper lunches again.You’ll also hear how under-eating, low protein, or poor sleep can mess with your hunger hormones — ghrelin and leptin — and why your body starts craving sugar even when you’re eating “enough.”And most importantly, I’ll walk you through what I call my Core Four Reset — the simple framework I use with my clients to bring energy and hunger back into balance:1️⃣ 25–30 g of protein before 10 a.m. 2️⃣ 25–30 g of daily fiber from fruits, veggies, oats, or lentils 3️⃣ 8,000+ steps per day and 2–3 strength workouts per week 4️⃣ 7–8 hours of quality sleepNo crazy diets, no all-or-nothing rules — just a few small habits that make everything else easier.If you’ve been feeling stuck lately or constantly fighting cravings, this one’s for you.🎧 Tune in, and let’s make eating and energy feel simple again.📚 I also mention a few studies in the episode: – Harvard Sleep Study (2022): https://www.hsph.harvard.edu/nutritionsource/sleep/ – WHO report on hidden hunger and nutrient deficiencies💪 Want help applying this to your own life? Check out my free tools and coaching options at personaltrainerturo.com

Send us a textMost people track everything — calories, macros, supplements, heart rate. Only to end up being overwhelmed. But the truth? Only a few habits truly move the needle.In this episode, I share how to find and track the 20% of actions that create 80% of your results using my simple “Core Four” system: 💪 Workouts 🚶‍♀️ Steps 🍳 Protein & Fiber 😴 SleepYou’ll learn how to: ✅ Simplify your progress tracking (and avoid burnout) ✅ Build awareness through daily tracking without obsession ✅ Use sleep, light, and caffeine timing to optimize recovery ✅ Identify your ONE habit that makes everything else easierI also reveal the one-week challenge I give my clients — to track just these four habits for seven days — and why that’s often the turning point in their consistency and confidence.🎯 Challenge of the week: Track your Core 4 (workouts, steps, protein/fiber, and sleep) for 7 days and notice which habit makes you feel best.🧠 When you find your 20%, double down, that’s where the magic happens.Get your 15-Day FREE Fat Loss Program HERE 🔗 Tools, trackers, and coaching options: personaltrainerturo.com

Send us a textMost people think weight loss is about calories, macros, and workouts — but the truth is, it’s your emotions that make or break your progress.In this solo episode, I open up about the emotional side of weight loss and why managing guilt, frustration, and self-criticism is just as important as managing your nutrition or training plan.I share real stories from my clients: 💡 Samia, who learned to celebrate her steps and consistency instead of chasing perfection, and 💪 Ingrid, who’s realizing that progress means doing more of what she loves — not just weighing less.You’ll learn my simple 4-step emotional mastery framework — Notice, Name, Neutralize, Next Step — to help you turn self-judgment into self-awareness and move forward without starting over.We’ll also talk about:Why emotions derail consistency more than knowledgeHow to stop comparing yourself to your “old” selfThe power of 80% consistency (and why perfection kills progress)How to celebrate emotional wins that the scale can’t measureBecause the real transformation happens when you stop fighting your emotions — and start learning from them.🎯 Action Steps: 1️⃣ Celebrate one small emotional win this week — like choosing a walk instead of guilt. 2️⃣ Share this episode with a friend who’s been too hard on themselves lately. 3️⃣ Explore my free resources and coaching options at 👉 personaltrainerturo.com