Hola you glorious post-holiday survivor—

I trust you had a wonderful Christmas.
Or at least a loud, delicious, mildly unhinged one involving food, family, and questionable dessert decisions.

Either way…
The calendar just flipped its little smug page, and the year is sprinting toward the finish line like a drunk CrossFitter late to Murph.

Which brings me to my single most important post-holiday rule—the one that separates people who bounce back from people who slowly slide into the abyss wearing sweatpants filled with surrender energy.

That line comes from James Clear, and it’s deceptively simple—like a Concept 2 Rower that looks meek until it removes your soul during a 2K.

Here’s what it actually means in real life:

You take time off.
You eat the cookies.
You skip tracking.
You don’t train.
You lie to yourself and say, “I’ll just start Monday.”

All of that?
Totally fine.

One miss doesn’t matter.
Not physiologically. Not psychologically. Not metabolically.

Your body is absurdly resilient.
One off day doesn’t erase months of training.
One big meal doesn’t summon the Fat Fairy in the night.

But the second miss?

That’s where things get spicy.

Because now it’s not a decision its a pattern as you head face first down the slippery slope into an entire platter of leftover Christmas cookies.

Now you’re not “resting.”
You’re drifting.

And drifting turns into the classic downward spiral (not the Nine Inch Nails album version) powered by the most dangerous phrase in fitness:

“Ahhh… f** it.”*

You know the one.

The F-its don’t show up screaming..

...they show up whispering sweet nothings:

“Well, today’s already kind of blown…”​
​“Might as well start fresh next week.”​
​“I’ll just eat whatever and train extra later.”

That’s not recovery.
That’s negotiating with entropy.

I explain to my M3 1-1 online clients that having one off meal or training session is like getting a flat tire.

What do you do?

You sure as heck don't get out of your car, puncture all 3 of the remaining tires and yell at the sky that you are really F-ed now.

Yet that is what many do with nutrition and training.

Instead, admit that it sucks, but change the tire and back on the road.

So here’s the move—the unsexy, brutally effective one:

Get back to your normal routine today.

You don’t need to be 100%.

• Get protein in.
• Lift something heavy (or at least move with intent).
• Go to bed at a semi-adult hour.
• Get your sweet ass cheeks on the rower and pull the handle towards you

That’s it.

Tomorrow?
You stack another brick.

The next day?
Another.

That’s how momentum actually works—not through motivation, but through violent consistency.

Not loud.
Not flashy.
Not even Goo Goo IG flashy post-worthy.
Just relentless.

That’s how you win the long game.
That’s how you come out of the holidays stronger instead of apologizing to yourself in February.

So take action today.
Do something.
And whatever you do…

Never miss twice.

You got this!

Hit me back with what you did to get back on track today. Seriously, I want to hear from you.

Much love,
Dr. Mike

PS -When you are ready there are 3 ways you can work with me
1) Book a private 1 hour virtual call to ask me any questions. Cost is $250 and you can email Jodie HERE​
2) Listen to one of my podcasts totally free HERE.
3) Read one of the tons of free articles I have on my site HERE.

_____________________

Mike T Nelson CISSN, CSCS, MSME, PhD
Associate Professor, Carrick Institute
Owner, Extreme Human Performance, LLC
Editorial Board Member, STRONG Fitness Mag

Mike T Nelson is a PhD and not a physician or registered dietitian. The contents of this email should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.

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