We hope you all had a WONDERFUL Thanksgiving. Some people struggle getting back on track after the holiday, but your Rev Fam is HERE FOR YOU! Thanksgiving dinner is only ONE MEAL out of our entire year, so let's get right back on track and make the best of the rest of your year. This will set you up for a smooth transition in to the new year, and keep you from falling further and further away from your goals. Here are some tips to help you align with the goals you have set for yourself.
Don't step on the scale! You know your body is full and yes this WILL reflect on your "weight" but not on your fat loss progress. Remember that the weigh on the scale is an incomplete number and it doesn't know what you are composed up: Water, food still in your digestive tract, you haven't gone to the bathroom yet, etc. Give your body time to acclimate and pass the delicious food you enjoyed :)
The gym and your workouts are NOT PUNISHMENTS for the food you have eaten. Use any extra energy and reach for a new performance goal in the gym. Run a little further, lift a little heavier, hit a new PR. Your food is fueling you for GREAT performance in the gym.
Do NOT attempt to starve yourself today. Get right back on track, and do not skip your meals. Doing this often times will smack you in the face later on and leads to overeating or even binging at night. Eat well balanced, MICROnutrient dense foods and meals.
Let go of the negativity! Get rid of any feelings of guilt! If you are struggling after your Thanksgiving meal, be kind to yourself and don’t feel guilty. Accept it, and don’t let it get the best of you and cause a downward spiral. Have a positive mindset and focus on all that you have already accomplished and give yourself credit when it’s due!
Remember, ONE MEAL, is never a reason for an excessive increase in body fat. You're good. Promise!
Find a way to decompress. Go to the gym, workout at home, go for a walk or bike ride, do yoga, read a book, play music, take a hot shower or bath, listen to a podcast, watch a funny movie, play a game, whatever you like to do, do it! Find a way to take your mind off of food or your progress and be productive to give you the reset you might need.
Set realistic goals and plan ahead. Set a goal for the following day or week. Something that you can look forward to and use as motivation to get right back into your flow. It is easier to fall off when your day is all over the place, so set a plan in motion whether it be when you can make time for yourself and to eat or what your meals are going to consist of. I’m not saying that you can’t make it work on days like this because you definitely can, it just always helps to have a plan.
Track, track, track! Start tracking again right away. After an "off day", it is easy to become consumed by it, but don’t let that happen! If you start tracking right away it will be easier to find your way back on your path. Start today! Don’t wait until tomorrow so you can't keep pushing it off.
Get rid of trigger foods. If you feel you can't control yourself with certain foods, get it out of the house. Desserts sitting on the counter? Picking at it every time you walk by? Next thing you know it, the entire dessert is GONE from all of the picking. Get it out of sight! Out of sight, out of mind.
Hydrate. Drink lots of water today!
Reach out to your nutritionist! We are all here for a reason, and that is to help you to the best of our ability. The more you communicate your needs with us, and are honest with us, the more we can help you! We are a team, and we are here to help you be most successful. Never hesitate to reach out. We are here for you!
Don't skip your nutrition appointment! Let's be accountable, push through, and SUCCED TOGETHER!
Don't forget to schedule your nutrition follow up or initial consultation and Fit3D Scan with us! Email firstname.lastname@example.org to get set up. Learn more about us on our website at www.revolutionizeusa.com ! See ya soon!!! :)
- Michele Zandman - Frankel
Owner, Nutrition and Fitness Coach at Revolutionize Nutrition