At The Exercise Coach in Liberty, fitness is personal, precise, and efficient. The studio is a one-on-one training space that uses smart, adaptive equipment to tailor every workout to the individual — adjusting resistance in real time to protect joints and maximize results. In just two 20-minute sessions a week, clients gain strength, mobility, and confidence under the careful eye of a coach.
For owner and coach Sabrina Denny, the real results go far beyond numbers. “We have so many good stories of just being able to see how it truly changes their day-to-day life,” she says. One client, who once struggled to keep up with her grandkids, told Sabrina she now feels like “she’s not missing out on life with them. Anything that they want to do, she can be right there with them.”
For another woman, recently widowed, independence was the goal. “Her primary goal when she came to us was just to be strong enough to lift her own walker into her car so she can still get out and about,” says Sabrina.
It’s that kind of meaningful progress that drives Sabrina’s mission at The Exercise Coach. During the busy holiday season, that same mindset can help anyone maintain balance amid the swirl of parties, travel, and sugar-laden temptations. Sabrina shares her best strategies with us for staying strong, energized, and on track through the holidays.
Lead with lean protein
Prioritize lean protein at meals. Instead of loading up on mashed potatoes that can trigger sugar cravings, start with the centerpiece, like ham or turkey, to help satiate. Protein steadies blood sugar and curbs cravings.
Use the 80/20 approach
Make 80% of each day or meal nutrient-dense with veggies, proteins, smart carbs and healthy fats and save the remaining 20% for holiday fun. Instead of having a “good all week/go wild on the weekend” mentality, or having a “cheat day,” aim for intention throughout each meal.
One plate, no encores
Build a single plate with small servings of dessert favorites, eat slowly and enjoy it. If you’re still hungry, go back for protein and produce, not another dessert plate.
BYO better options
Headed to a potluck? Bring something you genuinely love that’s lighter, like a crispy veggie tray with hummus, salad with nuts and berries, or roasted green beans with lemon. That way, there’s always at least one easy win on the table for you.
Alcohol awareness
If you partake, alternate each drink with water and skip sugary mixers. You’ll stay hydrated, avoid big blood-sugar swings, and cut the empty calories that add up fast.
Anchor healthy traditions
Pair festivities with movement: a neighborhood holiday lights walk, a post-dinner stroll, or a Turkey Trot. Sabrina’s family tradition? “We tend to start Thanksgiving morning with the turkey trot.” Put it on the calendar like any party.
Strength train 2x per week
Fifteen to twenty focused minutes, twice weekly, is plenty to maintain muscle, boost metabolism, and even help your mood and mental health during those dark winter months.
Get coached (and accountable)
A coach removes guesswork, keeps form safe, and helps keep you accountable when schedules get messy. It’s extra helpful during a busy holiday season filled with travel, guests, and cookies.
Protect your sleep
Aim for 7–8 hours and create a sleep-nurturing environment: cool room, dark shades, no TV, and park the phone outside the bedroom.
Destress on purpose
Micro-breaks beat mega-meltdowns: five-minute walks, a few rounds of deep breathing, or a quick stretch sequence can dial down stress eating and lift energy.
If you’re looking for help staying on track during the holidays or want assistance with your health goals, reach out to personal-training studio The Exercise Coach in Liberty. Start with their two complimentary intro sessions, which include a movement assessment, balance and cognitive baselines, strength testing, and a customized plan.
The Exercise Coach
6 Westowne Dr Suite #602, Liberty
exercisecoach.com/liberty/