# Ep181. How to Get Back in Shape After Christmas (Exactly What I’d Do Over 6 Weeks)

Page: https://stenobird.com/podcast/the-forever-athletic-podcast-6472897/ep181-how-to-get-back-in-shape-after-christmas-exactly-what-i-d-do-over-6-weeks
Text version: https://stenobird.com/podcast/the-forever-athletic-podcast-6472897/ep181-how-to-get-back-in-shape-after-christmas-exactly-what-i-d-do-over-6-weeks.md
Podcast: [The Forever Athletic Podcast](https://stenobird.com/podcast/the-forever-athletic-podcast-6472897)
Published: 2025-12-29T07:00:00+00:00
Episode link: https://podcasters.spotify.com/pod/show/coachianwood/episodes/Ep181--How-to-Get-Back-in-Shape-After-Christmas-Exactly-What-Id-Do-Over-6-Weeks-e3chbld
Audio file: https://anchor.fm/s/e3d52b5c/podcast/play/112815213/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-11-18%2F414617480-44100-2-396a4f153a7a.m4a
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Duration seconds: 1414

## Resource

Join the next intake of START WITH 6 here: www.coachianwood.com/startwith6 If you’re trying to get back in shape after Christmas but don’t want another extreme January reset that burns you out by February, this episode is for you. In this solo teaching episode, I break down exactly what I’d do over 6 weeks to lose fat, rebuild strength, and feel back in control — without detoxes, punishment workouts, or all-or-nothing dieting. This is the same strength-first, sustainable approach I use with clients who train regularly but feel like they’ve “fallen off” over December and want fast, visible progress they can actually maintain. Why most January plans fail (and what actually works instead) How to get back in shape after Christmas without cutting everything out What realistic fat loss looks like over 6 weeks (3–6kg, 3–6cm off the waist) Why strength training should be the priority during fat loss How to structure calories and protein for fast but sustainable results The 3-phase approach I use with clients every January: Phase 1: Reset (Weeks 1–2) – regain control and routine Phase 2: Build (Weeks 3–4) – accelerate fat loss and visible changes Phase 3: Consolidate (Weeks 5–6) – lock in results without rebound The habits that make January feel calm instead of chaotic How clients like Zoe, Sammy, Steffi, and Lily used this exact framework to succeed Gym-goers who trained consistently before Christmas Anyone who feels out of rhythm after December People who want to get back in shape after Christmas without extreme dieting Busy adults who want structure, not stress You don’t need to punish yourself in January. You need 6 weeks of focused, repeatable actions . That’s how you get back in shape after Christmas — and stay there. 🎧 Listen now and learn the fastest sustainable way to…

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## Transcript

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