So. we’ve gotten through the foundation stages of the challenge. Now here come the part we are all asking, when can I have me a little fun!! Trust me I’m not all healthy living. I have a 80/20 rule. I call it the Compliance Grid — fancy huh — What does that mean. Well what you may have gleaned from the past few days is that a terrific physique doesn’t happen over night and you will need to do some work and most especially PLANNING. Yes.. it’s a dirty word but someone has to say it. So.. how does it work. I sit down on Sunday’s and map out my week. I look at what am I obligated to do. Then I put in when I can workout. I only workout for 1 hour — maybe 1 hour and 15 min. I don’t live in the gym, neither should you. If your workouts are taking longer you need to reevaluate your program. Once that’s done I look at if I have any thing special going on that week, will I be away from home for long periods of time and need to make sure I have plenty of healthy snacks to bring with me, will I be heading out to meet friends or attending a function I take all of this into effect to determine what day I will have my treat meal. Now what does a treat meal look like”
- Alcohol — 1-2 drinks (sorry no bottles of wine, no judgements, just saying)
- Yummy appetizer
- Yummy dinner
- ONE OF THE ABOVE — you are either drinking or eating your calories
When having treats you want to keep your portions in mind. Here’s an example…Say your heading to Applebee’s and you order the appetizer platter — sorry that’s NOT ONE portion it’s meant to be shared. Just saying! No judgements just bringing things to your attention.
So what’s so bad about booze’ Isn’t wine suppose to be good for you’ Well… our bodies can’t process alcohol our bodies considers it to be a toxin. When we drink alcohol it sends it to the liver to process the liver doesn’t know what to with it so it send it to our fat cells for storage. The next time we work out our bodies use alcohol, carbs, and then fat to burn. So. if you are looking to drop body fat, over indulging in alcohol brings the fat loss to a grinding halt.
- Map out your week using the compliance grid
- Share what’s your favorite treat meal
- right now I’m obsessed with pumpkin beer!
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Day 1 — Intro the challenge
Day 2 — Getting your mind straight
Day 3 — Goal setting
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Sooo having a couple beers while doing food prep and watching the pats will have to be no more. Since I like a little vino with dinner on Saturday nights….
@jenn — you can still have your wine and beers. You can have 2 treat meals/week provided you are on track with your diet and workouts during the week.You will be drinking your calories vs. eating them.
So I can split an appetizer with a heathy meal or have a soup or salad to start with a eggplant park for example. Right?
@michele — depending upon the size of the appetizer you may have it all to yourself. Soup should be clear liquid, creamy would be a treat.
Not matter what you eat, it’s all about portions. Yes you can have the eggplant parm, but it shouldn’t be the size of your head.
Cheez-Its and Pancakes are my downfalls…..mostly because that’s all my daughter wants to eat!!!!
@Christine — I know its hard when kids are involved. Cheez-its are hard to duplicate, but you can make protein pancakes or use something other than white flour to make her pancakes. I know those foods are tempting but you can ask yourself is this leading you towards or away from your goal. I’ve given you the 80/20 rule if you have been on point with your food and workout then don’t sweat those foods.