My TOP TIPS to SURVIVE the WEEKEND without LOSING your RESULTS!

We have all been there...

You KILL your workouts during the week, EATING is ON TRACK and then you get to the WEEKEND and go OFF THE RAILS! 

What the HECK can we do to KEEP that HARD WORK in CHECK?!?!

Here are my TOP 5 TIPS to WIN the WEEKEND! 

#1 EAT LIKE IT IS MONDAY!

*Just because it is the weekend does not mean all the guidelines get   thrown out the DOOR! 

#2 SCHEDULE IN A CHEAT MEAL

*no CHEAT weekends

*Stick to portion sizes, YES even with a cheat meal <3

*Plan your CHEAT meal, where are you going? What will you order? When you leave it to chance you are more likely to overdo it! 

#3 LIMIT ALCOHOL

 *Yes this is coming from Someone who used to keep Michelob and Coors in business! It is a MUST!

 *For every drink you have, drink a glass of water.

 *Remember as your intoxication goes up, your inhibitions go down (FOOD  INTAKE GOES UP!) 

*Also, the more you drink the worse you feel tomorrow. You DESERVE to feel good EVERY DAY!

#4 SCHEDULE IN YOUR WORKOUT

*do your workout before you plan your outings

*heck, have a bit longer workout as you have more time! 

*try something new! 

*Get OUTSIDE 

                                    

#5 RELAX

*We all need some down time, relaxation is good for health too! 

*find ways to relax that do not involve alcohol or food... (Massage,   pedicure, reading...)

*Surround yourself with people who are on a healthful journey just   like YOU!

One last little NUGGET for you~ 

It all starts UP TOP, you have got to get that MIND RIGHT.

Set the INTENTION.

Make your PLAN! 

You learned all of the behaviors you know currently, It is time to REWIRE your thoughts!

Keep connected to WHY you are doing this...

A few small changes and RESULTS will be yours! 

What are your tips to WIN the weekend?!

Share them below in the comments and of course share this with anyone that may find it helpful! <3 

How I STOPPED the YO YO Diet Cycle!

I cannot even count how many pounds I have lost just to have a bad day hit and undo all my hard work! My knee jerk reaction when something went wrong (car breaking down, a surprise bill coming in, paycheck being less than I thought...) was to turn to CHOCOLATE, some ADULT BEVERAGES or the like. It was no wonder I felt like a hamster running on a wheel!

Finally, after one of my many meltdowns over some random life event, I connected the dots. It was that LIGHT BULB moment that just hits you in the face! I had to RETRAIN MY BRAIN to react in a healthy way when I got scared, mad or just plain felt like life handed me some BIG TIME  lemons! I had taught myself to react this way, and if I wanted to actually lose weight, and keep it off, I need to eliminate these EPISODES! No reruns needed for this series of events! This was an AMAZING breakthrough, but how could I CHANGE these deeply ingrained behaviors?!?!?

I decided to create a plan for when the Sh$t hit the FAN. I took a pen and paper out and literally wrote, word for word, my plan. I read this every day. I kept a copy in my purse, one in my pocket, and said to myself over and over, WHEN something goes WRONG and makes you MAD, SCARED and REACH FOR COMFORT FOOD, STOP! READ this FIRST...

It took awhile to break the old habits, and while it was frustrating I had to recognize that I built these habits over time and they would not go away over night. Little by little each time a catastrophe hit, I was less and less inclined to reach for that pesky comfort food and itched to get moving. Was I perfect? HECK NO! I am human. I focused on PROGRESS not PERFECTION! I celebrated every victory, big or small, and tried even harder the next instance. Now, I will say 99.9% of the time I get up and workout my frustrations, but that other .1% creeps up from time to time. I give myself grace, when needed. PROGRESS! Trust me, beating yourself up does you NO GOOD!

Do you feel stuck in a CYCLE of one step forward, two steps back?
I challenge you to find your triggers.
Really think about what happens before you decide you must hit the drive thru? Liquor Aisle? Candy section?
What will your plan be to combat that tendency when it strikes?
Now write it out. Read it everyday. Put it in practice. Give yourself grace and celebrate each and every victory!
You can do this! Tell yourself YOU CAN and YOU WILL! Your brain will believe what you tell it.
Have you overcome a habit or behavior that was not serving you?