In this episode of the Deskbound Therapy Podcast, I am joined by Weight Loss Coach Jon Vlahogiannakos. We talk about fitness, mobility, and food tracking to help you on your weight loss journey. He also shares some of his tips, tricks, and strategies on using flexible dieting to get the most out of anything food-related this holiday season. These tips are pretty essential to help you avoid gaining too much weight, breaking your diet, or putting yourself back to square one in your journey to a healthy body.  Jon grew up in the hockey world and played up to AAA and Junior A in his career. Instead of pursuing a career playing professionally, he switched gears and decided to focus on physical fitness.  After completing a transformation on his own, he knew he could help others do the same.  For years now, Jon has been helping people shed unwanted body fat, become stronger than ever, and get their confidence back like never before.  You can reach Jon at:  Website: http://strongjonfitness.com/ FB: https://www.facebook.com/groups/FitParentSquad IG: https://www.instagram.com/strongjonfitness/ The Strong Jon Fitness Podcast: https://podcasts.apple.com/ca/podcast/strong-jon-fitness/id1539520897   Show notes:  [0:00] Intro  [1:21] More about Jon  [5:22] Flexible dieting  [9:17] On dieting and training mistakes  [9:58] The key principles of flexible dieting  [13:55] Prioritize protein  [23:50] Changing habits and diets during the holidays [24:05] Another quick testimonial from one of my clients  [29:55] Instant gratification vs living in moderation  [31:35] How Jon eats doughnuts but still stays fit  [32:32] Food tracking [35:07] Strategies to stop mindless eating [40:25] What he recommends for people with busy schedules in terms of training [44:49] The importance of spacing out mobility throughout the day  [48:55] Extreme workouts are not a must  [51:55] What’s new with Strong Jon Fitness [56:16] Outro   For online coaching inquiries and questions about my online programs connect with me below. Free Beginner Desk Stretch Routine: https://bit.ly/FreeDeskStretchRoutine IG: https://www.instagram.com/DeskboundTherapy Coaching Application: https://deskboundtherapy.typeform.com/to/KSexJVbO --- Support this podcast: https://anchor.fm/deskboundtherapy/support