Howdy yet again, friends, family, fiends, foes, and all of you funky folks! (and thanks for staying with me!)

Dean here again, feeling the full weight (literally and figuratively) of all that Christmas dinner. Oh, my Lord, my wife cooked a prime rib for the family and I couldn’t say no to it, not even a little bit. I ended up going over my calorie limit for the day by about ….. Well…. Let’s just say a whole lot. Now, if you’re reading this, you probably feel like me the day after Christmas — like a stuffed turkey the morning after Thanksgiving. We’ve all been there, I think, haven’t we? When your only workout seems to be lifting fork to mouth, and the closest thing to a vegetable you had was the garnish on that beautiful prime rib or turkey or ham or whatever tempts you beyond your will. So, let’s talk about what comes next when you find yourself saying, “Damn, I’m Fat Again, Again!”

It’s Just One Day… or Two… Maybe Three

First off, don’t beat yourself up! I do it, and you really don’t need to. I do enough for all of us. Christmas, like any holiday, is a time for joy, family, and yes, tons of food and guilt if you don’t partake in whatever your loved ones prepare. If you’ve slipped up on your diet, like I did last night, remember it’s just one day out of the year. The beauty of any diet or fitness journey is that each day gives us a new opportunity to make better choices. Yesterday’s eggnog and pie don’t have to derail your entire fitness train. I keep telling myself that…. Honest, I do……

Dean-ism: “I know I am too big, my shadow weighs 225 lbs.”

First and Foremost, Hit the “Mental” Gym

Before we even think about hitting the physical gym, or any exercise, we need to exercise our minds. Our brains can be pretty dramatic after a diet slip-up. Especially if you have a bit of OCD like me. They’ll tell us things like, “Well, you’ve already messed up, might as well give up and live it up!” This, my fine feathered friends, is a nasty trap. Instead, try to flip that coin over, and understand that it is only a bit of a hiccup, it probably took years to get to the point where you decided to do something about it, so one slip isn’t the end…. honest. Acknowledge that you enjoyed your holiday, that it was a special occasion, and try hard to remind yourself why you started on this health journey in the first place. Better health, and to live longer for your loved ones, who you enjoyed so much over the appetizer/dinner/snacks/desert/second desert, etc.

Practical Tip: Start with some real gratitude . Every morning, jot down something you’re grateful for about your body and health. It could be as simple as “I’m grateful for my legs that were able to carry me around while shopping for gifts,” or “I’m thankful for my willpower to get back on track.” This small act can set a positive tone for the day and help you focus on progress rather than perfection. Something about writing it down reinforces it in your brain, and makes it more real than just a thought.

Dean-ism: “I know how to control my weight, I just take the batteries out of my talking scale, and it is really quiet after that!”

Physical Comeback: Take Baby Steps

Now, about those physical, real, and dynamic steps. If you feel like the human version of a Christmas stocking overstuffed with goodies, it’s okay to start slow. A brisk walk around the neighborhood might be just what you need to get back into the groove. The idea is to move even if it is just a little. Maybe set a small, achievable goal like a 10-minute walk or a 5-minute dance party to your favorite classic rock tune (you knew I had to plug in some rock ’n’ roll somewhere). Maybe use some resistance bands for basic calisthenics, me, I like to listen to my favorite comedians during a walk, it makes it go fast! I pop on Bobby Collins, or Kathleen Madigan, Gabriel Iglesias, (fluffy like me) or even the Blue Collar specials. Funny stuff always helps me get into whatever I need to do and it lifts my attitude, overall.

Hydrate Like It’s Really Important and It Is!

Water is your best friend after a holiday feast. It helps flush out excess sodium from all the savory seasonings and can aid your digestion. So, keep a water bottle handy and sip throughout the day. If plain water doesn’t excite you, try infusing it with some lemon, lime, or a slice of orange for a zesty twist. It’s refreshing, hydrating, and feels like a treat! It also helps curb your after-the-big-meal hunger. ( I cheat and use powdered mixes from Crystal Light)

Plan Your Meals Like Wolfgang Puck (a pro)

Let’s talk about a good strategy. Plan your meals for the next few days to include lots of fiber and protein. These nutrients will help stabilize your blood sugar and keep you feeling full longer, which can curb the temptation to continue indulging in leftovers. Whip up a big salad packed with leafy greens, chicken breast, and a sprinkle of nuts, or start your day off with a protein smoothie.

Dean-ism: “ I am told when we go to heaven we will get our wings, I hope they have ranch dressing with them, and some celery would be nice!”

Forgive and Forget

Finally, practice a little forgiveness for yourself and those that tempted you. Forgive yourself for any dietary digressions and forget the guilt. Guilt is about as useful as a kickstand on a tank — it just doesn’t help keep the vehicle upright, folks. Instead, focus on what you can do today to feel healthier and happier. Let yesterday go, it is over and done, move into the now!

Get Your Workout or Diet Partner Into the Mix

Nothing spells motivation like having a partner in crime — or in this case, in fitness. Team up with a friend or family member who also wants to get back on track. You can share tips, go for walks together, or even have a healthy meal prep session. (Those that chop and dice together stay healthy together) It’s always easier when you have someone else rooting for you and maybe sharing a laugh or two about how Aunt Shirley nearly set the salad on fire — again.

Keep It Real and Light

Above all, keep a sense of humor about everything. If you can laugh at yourself and the situation, you’re less likely to feel overwhelmed by it. Remember, fitness is a long journey, not a sprint. It’s okay to have bumps along the road, as long as you keep driving forward. (shameless self promotion) Try listening to me middays to hear some of my dopey, goofy “Dean-isms” on Sky7music.com, the “Only Classic Rock Channel”

So, here’s to a healthier, happier you, and remember, every day is a new chance to get rockin on your health goals. Here’s to bouncing back stronger, leaner, and maybe a bit wiser (until next Christmas rolls around, at least).

Dean Benson, “The Dean Of Rock & Roll” SKY7music.com middays on the “Only Classic Rock Channel”. Also see more of my writing at: https://stan.store/DeanBensonRocks .