21/11/2022
MONDAY REMINDER ‼️ A night out/meal out/weekend away will not make or break your progress 🙅🏽♀️
What you do afterwards will💁🏽♀️
Did you have a few drinks this weekend? Did you go out for a meal and have desert? Did you miss a workout? Did you ‘overeat’?
Do you now feel guilty, like you need to restrict your your food intake for the next week, fast until midday, cut out carbs, do lots of cardio to make up for it?
5 THINGS THAT YOU SHOULD DO INSTEAD….
1️⃣AVOID OVER RESTRICTING OR FASTING
Over restriction and fasting as a result of overeating and ‘food guilt’ after the weekend is the worst thing you can do. It is likely to result in a cycle of overeating/binging and over restriction. This will have a negative impact on your relationship with food and progress. Instead focus on eating nutritious meals evenly spaced throughout the day.
2️⃣GET BACK TO YOUR USUAL ROUTINE ASAP- It will not be the meal/a few drinks every now and then that will derail your progress, it is how you handle the period AFTERWARDS. The sooner you get back to your usual routine the less impact it will have
3️⃣DON’T FALL INTO THE ‘ALL OR NOTHING MIDSET’ - If you have 3 main meals a day, each week you are having 21 main meals. If you eat out for 1 or 2 of those meals and ensure you make mindful choices this is not going to undo your progress. What WILL impact your progress is having a meal out, thinking you have ruined your progress and continue to eat unhealthy meals
4️⃣PLAN AND PREPARE- Get ready for your for your week ahead so you don’t waste half the week getting back to it! Make a clear plan of training and meals.
5️⃣BE GRATEFUL FOR THE TIME SPENT WITH FAMILY AND FRIENDS MAKING MEMORIES- You do not need to sacrifice the things you love and spending time with the people you love to make progress.
Remember, you are a human, not a a robot, don’t expect yourself to be perfect!
If managing your social life & having a good relationship with food whilst working towards your goals is something you struggle with, click the link in my BIO to find out more about my coaching. This is exactly what I help people to overcome ✨
