Kate McKay

Monday Motivation – Tips for Tapping Your Inner Joy

December 20, 2021

Finding that your holiday cheer has taken a different path the last couple of years?

Wondering why you don’t feel quite as jolly as you have before?

Feeling disappointed about the loss of traditions that have gone by the wayside through the pandemic?

Waning to reignite the joy?

How can we turn this ship around and reclaim our inner sense of joy and motivation to celebrate the goodness that lies within and around us?

First, we need to start at the mustard seed of faith that it is possible!

We have all been through some incredibly challenging times in our lives and it’s important that we reflect on how we have not only survived but thrived through hardship and have found ways to bring back the joy even during our own struggles.

It’s possible!

Here are some strategies that can help you stay on track.

Here’s my Motivational Monday video click the video to watch!


1. Re-commit to MOVE

If you find yourself saying “I just don’t have the time” for a workout, or “I just don’t feel like because everything hurts”, this is exactly the time where you need to move the most. It’s the stimulus of a workout that prevents the body from storing fat, so keep moving throughout the holiday to prevent unwanted weight gain. You can walk or march anywhere- make the commitment to move- even 15 to 30 minutes a day is a game-changer.

2. Eat Often and Be Sure to Eat Protein

The key to feeling healthy and energized is fueling your body with healthy foods at regular intervals with foods that keep your system working synergistically. Strive to eat something every 3-4 hours and be sure to eat protein with every meal.

Studies show that the quickest way to weight gain is infrequent meals and massive calorie dumping at night, which trigger your smart machine to go into “starvation mode” and store fat due to the uncertainty of when that next meal might be.

I know that there is a lot of buzz on intermittent fasting that works for some, however I have found that the people who are most productive in weight loss goals and less energy highs and lows fuel their body at regular intervals.

3. Let Go

Yes, let go. Let go of unrealistic expectations you have for yourself and others. During the pandemic, so many of us have had no choice but to let go of old traditions like hosting parties and overdoing holiday preparations. This is a great time to re-frame what is truly important in our lives. Make the commitment in this moment to cut yourself some slack as you reassess what traditions no longer brings you pleasure.

4. Hydrate

It can be hard to remember to hydrate during the winter months as you don’t always notice your thirst when it’s chilly outside. But keeping your system flushed will improve energy levels, muscles and joints, cardiovascular health, skin, etc. Aim for 4-6 8oz glasses of water a day. Your body will thank you.

5. Be Kind to Yourself

With all the uncertainty we are experiencing right now, it is important to ensure that we establish some form of meditation practice to bring greater peace into our day. Even just 5 minutes of sitting still and breathing deeply will boost your immune system and make you feel as though you are able to cope with the added stress of the holidays and the health and financial crisis many of us are experiencing.

In fact, now is a wonderful time to start a daily gratitude practice. Each morning, start by setting intentions for your day, and then at the end of the day, write down what you are grateful for. By doing this simple practice has the magic ability to increase your joy in life and create a deeper sense of peace. And during this particular holiday season, we all could use more of that.

Sending Joy and Peace to you all during this Holiday Season!


High Performance Coach

Last chance to grab a copy of my books on sale on Amazon! Go to kate-mckay.com/books to get yours!

Kate McKay, known as the Master Motivator, is a multi-million-dollar business owner, international best-selling author, TV personality, transformational speaker, strategic business consultant, and lifestyle coach.

Kate loves her work and is clear on her purpose, and it shows! 

To learn more about Kate, please visit her website at kate-mckay.com


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