Navigating Social Events Without Derailing Your Nutrition Goals

00:00Real quick, the only ask I could ever have of you guys is to help spread the word so we can help more women lose body fat, build muscle, reach their goals, and feel insanely confident. And the only way we can do that is if you rate, review, and share this podcast. So the single thing I ask for you to do is if you could leave a review. It will take you 10 seconds, and it will mean the absolute world to me and may change the world of someone else. There's one thing that I can say for you guys to take away. It's like, don't eat like an asshole. I've joked around with our VIPs about that all the time, and I say it with love.

00:33Don't stack up your plate so high that you literally eat it all, and then afterwards you feel so uncomfortably stuffed. That's the worst feeling in the world, right? What's up, you guys? Hey, welcome to The WarriorBabe Show with Nikkie Stott, co-founder of WarriorBabe. And on this podcast, we talk about mindset, methodologies, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident.

01:04I'm your host, Nikkie Stott. And welcome to today's episode, episode number 210. Before we dive into today's topic that I have for you guys, I just want to first say how much I appreciate you guys listening and then also reviewing the podcast. I've been reading some of the recent reviews and comments that have been coming through, and I just want to say thank you. And then secondly, let's continue to spread the word of this podcast because I'm one person and you are many.

01:36So many of you guys sharing this episode with a friend, a co-worker, a family member helps more women or people listen to this podcast overall, and that will help me get to my goal of not only helping thousands and thousands and thousands more people, but also to get to the podcast to 1 million downloads before its second birthday, which will be January 9th, 2025.

02:08So we have 700,000 downloads right now. So we're 300,000 away. It will be a push, but I got faith. I got faith in the community. So if you guys could support me in that goal, I would appreciate it so much. Comment, share it, spread the word. Okay, now let's do today's episode. Today's episode is, I think, perfect timing. It's going to help you guys know how to navigate social events while staying on track or with your nutrition.

02:41So whether it's a birthday party, whether it's the holidays that are coming up, I believe this is going to air right before Thanksgiving. Then we have Christmas and we have New Year's. And then I feel like the first half of the year is like a holiday every three weeks. So, or it could be like a night out with your friends. Social events can feel like a landmine to your nutrition goals and to your fitness goals, right? So maybe you're wondering, how can I enjoy myself without feeling guilty or derailing my progress?

03:14Or can I really stay consistent when I'm surrounded by drinks and food and friends that are also indulging in these luxuries as well? And the good news is you 1,000% absolutely can. So that's what I want to talk about in today's episode. I want to share some practical strategies to help you guys approach these social events with confidence, with balance, and most importantly, a mindset that lets you enjoy the moment without any regrets.

03:46And even afterwards without any regrets. So let's dive in. The first thing I want to talk about is that mindset aspect. That's the first thing that we need to address because this is where most people trip up. Social events aren't just about food. They're about the connection. They're about the celebration. They're about being present. They're about catching up with your friends. But a lot of the time, everybody makes it all about the food. And that's where the guilt or the anxiety and feeling like you messed up or you failed can totally creep in.

04:19So instead of going into like a social event thinking I have to be perfect, I've already tracked all of my meals, I can't eat anything off my plan, try reframing it as an opportunity to enjoy the people around you while making choices that align with your goals. It's not about the food. The really important aspect, no matter where you're at in your journey, is typically you have some type of story or limiting belief around what you're trying to accomplish. So what you want to do is you want to reframe that limiting belief in a way that's supportive.

04:54So we all know when you go into social events, it's about the food. What food is going to be served? What is on the menu? What kind of drinks? What do I have access to? So instead, reframe it, instead of thinking about it that way, think about it like, okay, I'm going to meet, see family that I haven't seen in a while. And while you're there by communicating and catching up and connecting, you can then secondarily make choices that align with your goals. So it's not about being restrictive or on or off your quote unquote macros or quote unquote diet.

05:31It's about finding a balance that works for you in the moment. And let's be real. Hear me loud and clear. One meal or one event is not going to make or break your progress. What matters the most here is the consistency of your habits over time. For me, example, if you guys follow me on social media, last weekend, I took my family to New York and watched my cousin that I grew up with get married.

06:09In that moment, I'm not thinking, oh, all my macros are on point. I need to be perfect. Like I can't go off plan. I'm thinking I haven't seen my cousin in years. I'm meeting his wife for the first time or second time because I saw them at the engagement party. His friends are all there. I've never met them before. I'm seeing my dad's brother, my uncle, who I don't see often. Like I'm being able to reconnect and meet new people. And so I'm not thinking about my macros are on point. And I want you to know that like coming from me, hearing that from me, that I am, you know, that I allow myself to do those things.

06:46I hope that allows you to do those things too as well. And knowing that, like I wasn't worried that that event was going to completely derail my progress, which I think like I'm aware that a lot of people think that way. I mean, coached over thousands and thousands and thousands of women. And that always tends to be the one thing that they are anxious about leading up to the event. And then afterwards, especially the day after, because of all the bloat hanging on, they feel like they've ruined all their progress.

07:19And then after five days to seven days, they realize, ah, well, I'm back on my consistency. I'm back on my, you know, my habits of eating right and working out. You will notice that everything dissipates. And if you haven't experienced that yet, trust me, you will. And if you have, you know exactly what I'm talking about. So all in all to say, like, this one time isn't going to mess you up. It's not going to make or break your progress. What matters the most is like your consistency, your behaviors and habits around these events.

07:50And truly giving yourself the permission to enjoy the event while staying intentional will make all of the difference. And how you feel about it before and afterwards. So one of the best ways to feel confident at an event, I personally think, is to plan ahead. But don't overcomplicate it. So I want to give you guys a few things that you can do before you show up to the event.

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09:05Look, don't wait anymore. Take charge of your health and join our community of strong, empowered women. Visit warriorbabe.com forward slash apply today to start your transformation. That's warriorbabe.com forward slash apply. All right, let's get back to the show. On top of this, like if it's an event that I just talked about like a wedding, I will just, I won't really do these things. I will just chalk it up to that I'm here to enjoy myself and I'm not worried about if I'm

09:40going to fall off my plan. It's one day. But if you're somebody that maybe there's like a hard goal that you're working towards, like for me in my phase of my journey, I'm in maintenance. I live in maintenance. I've talked about that many times in the podcast. I mean, this is where the magic happens. For somebody that may be working towards a goal or you're new to starting your journey and you're trying to rewrite your habits and like you're trying, maybe you're four weeks in and you have the social event. One, know that it's not going to deride your progress, but also be consistent when you get, when you're done the event.

10:11But two, maybe you have a hard goal that you're trying to get to. Maybe there's a vacation. Maybe there's a wedding. Maybe there's just something that you want to prove to yourself. Um, and you do need to kind of plan ahead. So if you know, the first thing that I would say is like, if you know what the event will have, like types of like specific foods, like if it's a barbecue, it's a buffet, or it's like a sit down dinner where you, where you can plan your meals around it, then I would be more aware of that. Like if there's a menu, for example, uh, you know, where you're going to dinner and you

10:43can search the menu online, then I would, and I've told thousands of women to do this and it truly helps them mentally. I would recommend that you look at that menu and you see what options that they have. And then you can kind of plug and play that with your MyFitnessPal to see how you can plan your other meals around that meal. Or another example, as you go to dinner will be like a higher carb or a higher fat. You can aim for more protein and veggies earlier in the day and all of those other meals around

11:16the big meal. And that's exactly how I would say for Thanksgiving. It's like, you know, Thanksgiving is going to have tons of carbs and tons of fats and tons of desserts that are carbs, fats. There's really not much protein other than the turkey. Um, so plan tons of turkey and veggies or plan tons of protein and veggies in the meals around the big meal that you're going to have on Thanksgiving. It's not about restricting yourself. It's about making adjustments that allow you to enjoy the event or the holiday without any type of stress.

11:47Quick break. If you're finding this episode helpful so far, it would mean a lot if you could hit pause for just a second, leave a quick rating or a review or share it with someone who could benefit from it. Your support helps more women discover these tools to build muscle, lose fat and feel confident. Thank you so much for being a part of this journey with me. Another one is, is if you plan to drink, decide ahead of time how many drinks you're going to have and stick to that. Like opt for, like if you go into, um, whether it be a wedding or whether it be an event or

12:23whether it be a dinner that you're going out to friends or whether it be Thanksgiving or the holidays coming up, think about how many drinks you're going to have two, three. Okay. And then stick to that. You don't need more than that. I've, I'm feeling unhappy and cheery and talkative after just one or two, because I don't drink often. Um, so just know how many you're going to have and stick to it. And then I would recommend opt for lower calorie options, like the organic wines that are out there, or if you're a wine person or, um, me personally, I like tequila and club.

12:57You could do vodka and soda. Um, more of like the higher end to like tequila is a prebiotic or probiotic, one of them. Um, so it's good for your gut. That's why I love tequila. You won't find me drinking vodka. Vodka to the, to the stock jeans is just not good. Um, or you can opt for like those light beers or those light seltzers, but make sure most importantly, that when you're having these drinks, you're also balancing it with tons and tons of water. It's like drink water, drink water because alcohol adds up so quickly and it's empty calories and

13:32it's not worth, in my opinion, like I'd rather eat my calories and drink the calories. So just stay mindful of your choices, um, because that will help you enjoy it without going overboard. And the other thing is, is more about what I said. It's like stay aware of the event that it is and know that it's not going to derail your progress. Like plan it doesn't mean that you have to like obsess over it. It simply is just about setting yourself up to feel empowered when you, when you walk into

14:04an event, um, now let's talk about what to do when you're actually at the event, because you can plan all of these things, but like, how do you follow through with it? And this is where the mindfulness and the balance really come into play. So what I would recommend first is when you arrive, just take a moment to check out what's available before like actually diving in. Like if you're at an event, you don't know what it is. This gives you a chance to prioritize the foods that you really want rather than just grabbing

14:34everything in sight. Cause you ever go, I've personally been in a situation where like, I didn't survey all the options that were in front of me, maybe at a buffet at like a event, um, or even at Thanksgiving that's coming up. It's like, there's so many options are out there for you to enjoy, but you can ask yourself like, what's worth it to me? What will I actually truly enjoy? You don't have to slap everything on your plate. You can just look at it. Like, do I like this? And am I going to truly enjoy it? And is it worth it for me?

15:05Um, so survey at first, and then when you're ready to go dive into it, you already have kind of mentally prepared the, like, and brought mindfulness around what you're going to, to go for. The second thing that I would say is when you're there at the, uh, uh, Thanksgiving or even like anything, even Christmas, it doesn't even matter. This all kind of coincides together, all of the events and how to stay on track while you're navigating these social events is if you're building a plate, start with protein, start with a veggie, start with the turkey, start with a green bean casserole, but know

15:39that the green bean casserole also, it has other ingredients in it like carbs and fats too, as well. But that's going to help you keep you satiated and satisfied and balanced because if you have more protein on your plate, the more protein is going to help you stay fuller and feel fuller. So it's going to lead you to less likely overindulging. Um, so after that, you know, then add the fun stuff like small portions of your favorite, uh, size or desserts, or, you know, if you're out to dinner, it's a little bit different.

16:09Like I would lean more towards that menu thing that I talked about earlier, cause it's just kind of like one meal. But if you're at an event, there's tons of options is the way that I would navigate it. Um, another thing that I would recommend is you don't have to avoid, you don't have to avoid indulgent food, foods altogether. So instead just focus on like, you don't have to slap on your plate a ton of mashed potatoes and a ton of stuffing. Focus on good balanced portion sizes.

16:39Like aim for a portion that lets you enjoy it without feeling overstuffed. There's one thing that I can say for you guys to take away. It's like, don't eat like an asshole. I've joked around with our VIPs about that all the time. And I say it with love. Don't stack up your plate so high that you literally eat it all. And then afterwards you feel so uncomfortably stuffed. That's the worst feeling in the world, right? So that's what I would recommend. Practice that portion control and portion awareness. Um, and just don't get overstuffed.

17:11Another thing that I would say is stay hydrated. Drinking enough water throughout the day and throughout the event will help you stay hydrated and avoid making, um, avoid making mistake. Because our hypothalamus also controls our thirst. So you, if you are thirsty going into an event, you're more likely, it controls your thirst and our hunger. So if you're thirsty going into an event, it may kind of confuse if you are hungry, hungry

17:43too as well. So make sure you stay hydrated. And then the last thing I would say when you're at the event as a strategy is enjoy the experience, engage in the experience. You're there to connect with others and you're there to enjoy the moment. So focus on the conversations, focus on the new memories, focus on the laughter, focus on talking to each other and shifting your way, your attention away from the food will help you to reduce the feelings or stress or pressure around your choices. And it's a different story. People looked for food to cope, uh, for the uncomfortableness of being in these situations.

18:18I would obviously want to like, that's a whole nother podcast for a whole nother episode because it's diving in a little bit deeper. I think they're actually one of the first five episodes of this podcast ever recorded is how to control emotional eating. So I would highly recommend checking that one back out. It's definitely, I think still one of our top five or top 10 podcasts. But anyway, these are ways that I would recommend that you would feel more, um, balanced and more mindful at event when you're actually at an event.

18:48So it's like, uh, number one was survey the event, survey the scene first, survey the options, uh, focus on protein and putting veggies and protein on your plate first. Be aware of portion sizes and, you know, putting portion sizes on your plate that are going to help you to feel full and not overstuffed, um, and feel satiated and then stay hydrated, drink enough water and then experience the event. Okay. Now kind of went on a journey here.

19:20Talked about plenty of head. We talked about the event itself. What about afterwards? Cause it kind of like trickled that in a couple of minutes ago that a lot of people will experience blow or like I've ruined it all. So let's talk about the aftermath because sometimes even with the best intentions, you might feel like you overdid it. Well, here's the key. Don't freaking dwell on it. If you feel like you ate or drank more than planned, the best thing that you can do is move

19:52forward. There's no need to restrict. There's no need to punish yourself the next day. There's no need to feel you have to go to the gym and burn a thousand calories or spend three hours working out. Just get back to your normal routine. Hydrate yourself. Eat your balanced meals. Hit your workouts as planned. Don't kill yourself afterwards. Don't dwell on it. That's going to be the motto. If you feel like you're one of the best intentions, you overdid it, do not dwell on it.

20:29Let that sink in your brain. And I hope that when you're enjoying yourself on Thanksgiving, maybe the day after, you can hear me saying this. Don't dwell on it. Move forward. One event is not going to derail you unless you let it turn into a downward spiral. Because the way it's going to derail you is if you dwell on it, you don't move forward. You live in that past guilt or whatever you're experiencing. And you make the same choices for the next day and the next day and the next day leading

21:03up to Christmas. Because I'm using Thanksgiving as an example here. And then that's where you feel like you need to go 1000% come January 1st. This is your opportunity here to do something different than you've done in years prior. So do it. Remember, consistency is what drives results, not perfection. So give yourself grace. Trust that your long-term habits will keep you on track. And just do your best.

21:36If you know that last year is how you did what I just said, make this year different. Okay, so let's wrap up really quick with the ways to navigate social events and staying on track with your nutrition and your goals. Number one, shift your mindset. Focus on the connection that you're making and the balance that you're wanting to strive for, not on restriction or perfection. Second thing, plan ahead. Adjust your meals. Set a drinking plan.

22:06Bring something that you feel is healthy and that you know you're going to love. That's another thing just popped in my brain. Another thing is be mindful during the event. So prioritize the protein. Practice portion awareness. Enjoy the experience beyond the food. And the last thing is move on afterward. Don't dwell on what you ate. Just get back to your normal routine and stay consistent.

22:36Know that what you are experiencing with these social events and holidays are a part of life. They're meant to be enjoyed. So approach them with the intention and flexibility that you can stay aligned with your goals and enjoy the moment. Okay? So I hope this podcast helped you guys today. I'm really glad it's coming out right before Thanksgiving because I want the success of maybe what could have been only 10% of you guys going into the holiday.

23:07I want it to be 50%, 60%. I want you guys to come out the other side having this new type of awareness that you're gaining from this podcast. Now all you have to do is go deploy on the action of what I just said. Okay? And I believe in you and I know you can do it. So go believe in yourself. Be confident. And keep the promises that you're going to make to yourself along this holiday season or with any social event. All right? Love you guys. I'll see you in the next episode.

23:39Deuces. Hey, really quick before you go, I have one small favor to ask. If this episode brought you value or sparked something in you, take just a moment to hit that review button. Your rating and review make all of the difference, helping more women discover the tools they need to transform the fitness and their confidence. It takes less than a minute, but it can change the path of someone else's journey. Thank you so much for leaving that review. I appreciate you so much.

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