- Truly decide what is or isn’t worth it. Personally, a homemade sweet potato pie is worth it whereas a store bought apple pie is not (I am not wasting my calories on that). Just because it is there doesn’t mean you have to eat it. Say no!
- How to handle left overs. Figure out how many times in a day you will eat and divide that number by the amount of calories you’re supposed to eat in a day by that. Then log mac and cheese into a fitness pal and see how many oz. it takes to get to x amount of calories.
If you want to stay elite, put the protein on the scale first until you hit that protein goal for a meal, then pile on whatever leftovers you want, it doesn’t matter if it’s cake or green beans. If you want more calories in a meal, have less meals. More meals is more elite though
- Lift, and lift heavy. Use the extra calories and extra carbs as a boost to your workout. We should be able to lift more weight or more reps during this time. Make a goal to get as strong as possible. It will make it very easy to drop the extra lbs.
- Incorporate more cardio. try to run a greater distance than you have in the past or do HIIT cardio. Sprints are amazing for the body.
- Desert is for after our workouts. Don’t have dessert at night before you sleep. It can affect your quality of sleep as well as store that sugar as fat. And definitely don’t start your meal off with dessert. Try to plan to have those left over deserts right after your workout. Yes, meaning apple pie at 7:00am after your workout.
- Minimize the damage, you over do it for dinner. Next day don’t try to make up and don’t continue the binge. Just get back on track with what you are supposed to do. You can stay on track if you have one bad meal. It becomes problematic when it is 1-2 -3 meals then two three days. Get back on track ASAP
Do these things and we will finish this year strong and hit the ground running in January.
