If the holidays make you feel overwhelmed, behind, exhausted, and like you are carrying everyone else’s needs, this episode is for you.
This week on Unfiltered and Unscripted, Coach Jen joins me for a very real conversation about why women are burnt out during the holidays and why it is not because you are weak, broken, or lacking discipline.
Most of the time, it comes down to boundaries, expectations, and mental load.
We talk about how women often absorb the planning and emotional responsibility of the season, then feel guilty delegating, saying no, or prioritizing themselves. Add in family pressure, unsolicited comments, and overbooked schedules, and it is not surprising that workouts disappear and eating becomes mindless..
In this episode, we break down what is actually happening and how to fix it without needing perfect conditions
Inside the episode we talk about:
• Why women carry more holiday stress and emotional labor
• How social media raises the standard and adds pressure to “do it all”
• The guilt behind forced togetherness, especially with family dynamics
• Why it is hard to say no and how resentment builds when you stay quiet
• How fitness and self care are a form of self respect, not vanity
And more!
“If you cannot set boundaries during the holidays, it is not because you are bad at discipline. It is because you lack clarity on what actually matters to you." - Nathalia
This episode is your reminder that you are allowed to set limits. You are allowed to protect your routines. You are allowed to say no without a long explanation.
And if you have been waiting for permission, here it is.
The 90-Day New Year Lean Out Kickstart starts January 12,2026.
This is A science-backed plan to get you leaner, tighter, and more defined Without Hours In The Gym.
Apply Here
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More about the Unfiltered Fit Life podcast
Ever wish you had a fit and straightforward BFF with over 15 years of experience to help you filter through all the information regarding fitness, nutrition, and life?
That’s exactly what you’ll get when you listen to the Unfiltered Fit Life Podcast.
Join Former Bikini Olympia Champion, mom of 2, and fitness coach Nathalia Melo each week as she shares fitness, nutrition, and life tips to help busy working moms simplify their fitness journey so they can learn easy and simple strategies on how to lose weight and feel sexy AF.
After helping over 5000 busy working moms, Nathalia has found the blueprint to fitness, nutrition, and life success, which she will be sharing in this podcast: actionable tips that will help busy working moms be more present at work and at home.
This show is for you if you realize that nothing good comes from your comfort zone and are ready to challenge yourself to achieve great things. Follow Unfiltered Fit Life wherever you are listening to join us each week for a splash of sass, humor, and a whole lotta truth.
The podcast transcript for this episode of the Unfiltered Fit Life podcast follow
Holiday Overwhelm, Boundaries, and Why Women Are Burnt Out
Introduction
Nathalia Melo [00:01:34]
Welcome back to another episode of the Unfiltered Fitlife Podcast. I’m Nathalia Melo, your host, and today is our monthly Unfiltered and Unscripted episode. I’m joined by our friend and head coach inside Powerhouse Academy, Coach Jen.
The Reality of Holiday Stress
Nathalia Melo [00:02:00]
According to a poll, 58 percent of women report feeling more stressed during the holidays, compared to 45 percent of men. Another survey showed that 79 percent of women neglect their own self care during the holiday season, trading their health for holiday responsibilities. Research on mental load in couples continues to show that women carry more of the emotional and organizational burden, even when both partners are employed.
Jennifer Lawson [00:01:50]
None of that surprises me. It makes complete sense.
Why Women Carry the Mental Load
Nathalia Melo [00:02:21]
What we really want to focus on today is overcoming holiday overwhelm, and a huge part of that comes down to boundaries. Most overwhelm comes from a lack of them.
Jennifer Lawson [00:02:55]
Women naturally absorb the organizational burden. We have adopted the mindset that we can handle it all, so we should. Asking for help feels like a burden to others, even when it shouldn’t.
Social Media and Unrealistic Standards
Nathalia Melo [00:03:32]
Do you think social media has amplified this pressure to be perfect during the holidays?
Jennifer Lawson [00:03:58]
Absolutely. We compare ourselves constantly. Influencers set standards that are often unattainable, and instead of setting our own standards, we try to live up to theirs. That ties directly into boundaries.
Family, Tradition, and Togetherness
Nathalia Melo [00:05:22]
There is a huge pressure to spend time with family, even if you don’t enjoy it. Especially with in laws, it can be hard to balance respect with your own limits.
Jennifer Lawson [00:06:37]
Tradition plays a big role, but tradition does not always equal healthy relationships. Holidays are within your control. You do not have to continue traditions that no longer serve you.
Why Saying No Is So Difficult
Nathalia Melo [00:07:15]
Why do women struggle so much to say no?
Jennifer Lawson [00:09:04]
Guilt. Women want to please, especially loved ones. There is also mom guilt and cultural conditioning that tells women they should always be available.
Boundaries, Fitness, and Self Respect
Nathalia Melo [00:11:15]
What happens is women work nonstop, then spend their limited free time with people they tolerate rather than enjoy. There is no rest. Then they blame hormones or gut health when the real issue is lack of boundaries.
Jennifer Lawson [00:14:51]
Self sacrifice costs you something. It teaches the people around you that your needs do not matter. That affects both your physical and emotional health.
Expectations and Communication
Nathalia Melo [00:17:18]
You cannot expect people to read your mind. When boundaries are not communicated early, resentment builds and conversations explode later.
Jennifer Lawson [00:19:34]
Setting boundaries does not mean conflict. It means having honest conversations about what works best for your home.
Fitness Struggles as a Symptom
Nathalia Melo [00:24:32]
Fitness struggles during the holidays are usually a symptom. Emotional exhaustion leads to skipped workouts, stress eating, and feeling like a failure.
Jennifer Lawson [00:26:08]
If expectations are not clearly communicated, people associate expectations with disappointment. But expectations with communication are healthy.
Clarity Comes First
Nathalia Melo [00:28:36]
You cannot communicate expectations without clarity. If you do not know what you want, you cannot ask for it. Clarity comes before boundaries.
Jennifer Lawson [00:29:43]
This also applies to expectations of yourself. Self improvement is not selfish. It creates a domino effect.
Common Holiday Boundary Issues
Nathalia Melo [00:30:48]
Common issues include family expectations, comments about your body, pressure to eat more, overcommitting socially, and neglecting your routine.
Jennifer Lawson [00:31:34]
You do not have to attend everything. You are allowed to create your own family traditions.
Responding to Disrespect
Nathalia Melo [00:33:00]
If people have treated you a certain way for years, they will continue until you create a clear line.
Jennifer Lawson [00:34:02]
Sometimes simply asking, “Why do you feel the need to say that?” is enough to shift the dynamic.
Modeling Boundaries for Your Kids
Nathalia Melo [00:35:15]
Taking care of yourself shows self respect. Your kids learn boundaries by watching you.
Jennifer Lawson [00:36:55]
Every relationship you allow into your life affects the relationship you have with yourself.
Outsourcing and Asking for Help
Nathalia Melo [00:42:00]
There is so much shame around women asking for help with things that have historically been their responsibility.
Jennifer Lawson [00:43:46]
Recognizing where you need support is not a flaw. It is self awareness.
Food, Holidays, and Perspective
Nathalia Melo [00:48:05]
One holiday meal is a small percentage of your year. The anxiety leading up to it causes more damage than the meal itself.
Jennifer Lawson [00:48:56]
You are stressing over 0.3 percent of your year.
Practical Strategies
Jennifer Lawson [00:51:16]
Write out your schedule. Create white space. Identify discomfort early. Communicate before emotions run high.
Nathalia Melo [00:54:15]
People only know the limits you have tolerated so far.
Final Takeaways
Jennifer Lawson [00:57:21]
Thriving in chaos is not a badge of honor.
Nathalia Melo [00:57:49]
Nothing needs to be perfect. Start somewhere. Consistency matters more than perfection.
Closing
Nathalia Melo [01:00:27]
You are not crazy for wanting space. You are not wrong for setting boundaries. Clarity makes everything easier.
Thank you for listening. Leave a review, send us topic suggestions, and we will see you in the next episode.
