๐๐ณ๐ฆ ๐ธ๐ฆ๐ฆ๐ฌ๐ฆ๐ฏ๐ฅ๐ด ๐ต๐ฉ๐ณ๐ฐ๐ธ๐ช๐ฏ๐จ ๐บ๐ฐ๐ถ ๐ฐ๐ง๐ง? โฃ
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For years I held myself back on journey simply because of my weekends. โฃ
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I would do amazing Monday through Thursday-ish then the weekend would hit and Iโd cut myself some slack. โฃ
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I have a cheat meal. โฃ
Iโd stop tracking. โฃ
Iโd buy foods I usually didnโt (which often resulted in eating them all). โฃ
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And then I would wonder why I wasnโt seeing the progress I was working so hard for. โฃ
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๐๐ก๐ ๐ซ๐๐๐ฅ๐ข๐ญ๐ฒ ๐ข๐ฌ ๐ฐ๐๐๐ค๐๐ง๐๐ฌ ๐ฆ๐๐ค๐ ๐ฎ๐ฉ ๐๐% ๐จ๐ ๐จ๐ฎ๐ซ ๐ฐ๐๐๐ค. โฃ
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For every weekend you have off track you are holding yourself back. โฃ
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BUT there is some good news. I am all about teaching my ladies sustainable long term habits, and one of the things we work on is a FLEXIBLE approach to the weekends. It doesnโt have to be perfect at all, just better. โฃ
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While Iโm sure youโve heard a lot of the typical tips like drinking water, getting in activity, planning ahead, etcโฆ I wanted to share some of my personal, more flexible hacks for staying on track and avoiding the weekend binges: โฃ
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๐๐ฆ๐ต ๐บ๐ฐ๐ถ๐ณ ๐ช๐ฏ๐ต๐ฆ๐ฏ๐ต๐ช๐ฐ๐ฏ๐ด ๐ง๐ฐ๐ณ ๐ต๐ฉ๐ฆ ๐ธ๐ฆ๐ฆ๐ฌ๐ฆ๐ฏ๐ฅ ๐ข๐ฏ๐ฅ ๐จ๐ช๐ท๐ฆ ๐บ๐ฐ๐ถ๐ณ๐ด๐ฆ๐ญ๐ง ๐ณ๐ฆ๐ฎ๐ช๐ฏ๐ฅ๐ฆ๐ณ๐ด ๐ฐ๐ง ๐บ๐ฐ๐ถ๐ณ ๐จ๐ฐ๐ข๐ญ๐ด. This may mean journaling before and after your weekend, putting visual written reminders of your goals in places youโll see throughout the weekend, or even setting intentions like a 2 drink maximum for your Saturday night out.โฃโฃ
๐๐ณ๐ข๐ค๐ฌ ๐ฆ๐ท๐ฆ๐ณ๐บ๐ต๐ฉ๐ช๐ฏ๐จ. If you are logging your food or tracking your macros, continue to do so on the weekend, even if itโs not perfect and EVEN if you go overboard. Continue to track and youโll not only hold yourself accountable, but also Be AWARE of how quickly your choices may be adding up. โฃโฃ
๐๐ข๐ญ๐ฐ๐ณ๐ช๐ฆ ๐ค๐บ๐ค๐ญ๐ช๐ฏ๐จ. I am a huge fan of calorie cycling on the weekends in particular. Give yourself a controlled 1 or 2 higher calorie days on the weekends to give yourself a bit more wiggle room and flexibility. So long as your weekly calorie intake is averaging in a deficit, those higher days will even out. โฃโฃ
๐๐ง ๐บ๐ฐ๐ถโ๐ณ๐ฆ ๐ต๐ณ๐ข๐ค๐ฌ๐ช๐ฏ๐จ ๐บ๐ฐ๐ถ๐ณ ๐ฎ๐ข๐ค๐ณ๐ฐ๐ด ๐จ๐ช๐ท๐ฆ ๐บ๐ฐ๐ถ๐ณ๐ด๐ฆ๐ญ๐ง ๐ข ๐ฅ๐ข๐บ ๐ต๐ฐ ๐ซ๐ถ๐ด๐ต ๐ธ๐ฐ๐ณ๐ณ๐บ ๐ข๐ฃ๐ฐ๐ถ๐ต ๐ค๐ข๐ญ๐ฐ๐ณ๐ช๐ฆ๐ด ๐ฐ๐ท๐ฆ๐ณ๐ข๐ญ๐ญ ๐ข๐ฏ๐ฅ ๐ฅ๐ฐ๐ฏโ๐ต ๐ด๐ต๐ณ๐ฆ๐ด๐ด ๐ฐ๐ท๐ฆ๐ณ ๐ต๐ฉ๐ฆ ๐ฎ๐ข๐ค๐ณ๐ฐ๐ด. If you have one day lower in protein and higher on carbs, you likely wonโt do any damage, and youโll be a little saner for it. โฃโฃ
๐๐๐ฅ๐ฉ๐๐ฎ๐ฅ?! ๐๐จ ๐ฒ๐จ๐ฎ ๐ฌ๐ญ๐ซ๐ฎ๐ ๐ ๐ฅ๐ ๐จ๐ง ๐ฐ๐๐๐ค๐๐ง๐๐ฌ? ๐๐ง๐ฒ๐ญ๐ก๐ข๐ง๐ ๐ฌ๐ฉ๐๐๐ข๐๐ข๐ ๐ญ๐ก๐๐ญ ๐ฐ๐จ๐ซ๐ค๐ฌ ๐๐จ๐ซ ๐ฒ๐จ๐ฎ? โฃ
