November 2026 EDM Templates

Hey [Client Name],

Pop quiz. No studying needed, just go with your gut.

Which one has more calories?

1. A piña colada, or two gin and tonics?
2. A slice of cheesecake, or a pavlova?
3. A glass of cranberry juice, or a glass of Coke?
4. One jumbo sausage roll, or two party pies?

Got your answers? Scroll down.

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1. Piña colada. Around 216 calories, compared to about 188 for two G&Ts.
2. Cheesecake, at roughly 221 a slice. The pav is around 112.
3. Cranberry juice, by a mile. About 308 calories a glass. Coke is around 109.
4. The sausage roll. One jumbo roll is about 335. Two party pies come in around 260.

How’d you go?

Most people get at least one wrong, and that’s the whole point. You can’t make a good choice at a party if you don’t know what you’re choosing between.

That’s why I’m putting together something to help you get through the next couple of months. More on that soon.

Coach's Name

Hey [Client Name],

See if this sounds familiar.

You’ve got the work Christmas party tonight. So you skip lunch. Maybe breakfast too. Saving yourself for later, right?

You walk in starving. The sausage rolls come round. You have one before you’ve even put your bag down. Then another. Then a handful of chips while you’re chatting. Then the cheese board.

By the time dinner’s served, you’ve had a full meal standing up, and you didn’t really enjoy any of it.

Here’s the thing. Skipping meals to “save up” sets you up to overeat. Your hunger takes the wheel and your plan goes out the window.

What works better is boring but it works:

- Eat normally through the day
- Get your protein and water in
- Arrive fed, not famished

Then you get to actually pick what you want, instead of eating whatever’s closest.

Coach's Name

Hey [Client Name],

Ever had a big night out and woken up thinking, “Well, I’ve blown it now”?

And then that one night turns into a greasy breakfast, a skipped workout, takeaway for dinner, and “I’ll start again Monday.”

The night itself wasn’t the problem. The spiral after it was.

One night is one night. It doesn’t undo weeks of good habits. What undoes progress is calling the whole day, or the whole week, a write-off.

So after your next event, try this:

Drink some water. Have a balanced breakfast. Go for a walk. Then get back to your normal plan at the next meal.

No punishing yourself. No skipping meals to make up for it. Just back to normal.

Coach's Name

Hey [Client Name],

Most people think about the alcohol when they’re watching what they drink. Fair enough, alcohol has about 7 calories per gram.

But a lot of the time, the real culprit is the mixer.

A 30mL shot of vodka is about 61 calories. Add 250mL of regular Coke and you’ve got roughly 169 calories in one drink. Make it a double and you’re sitting around 229.

Now swap that same vodka to soda and lime. About 61 calories. Same night, same drink in your hand, a fraction of the calories.

A few other easy swaps:

- Gin and regular tonic (around 94) → gin and zero sugar tonic (around 63)
- Regular lemonade → sugar free lemonade
- Cranberry juice → low sugar cranberry

You don’t have to stop drinking to make progress. Sometimes you just have to change what’s in the other half of the glass.

Coach's Name