3 Ways to Keep Your Cheat Meal(s) from Sabotaging Your Goals

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I’m a big advocate when it comes to having “cheat” or “reward” meals while you are training for your goals.

I believe they are essential for keeping a person sane while they are working towards those goals.

I’ve seen too many times, and have been there myself, where people refuse to have those cheat meals thinking they can get by without them and their goals will be reached quicker.  Then it happens, they snap and sit down to an all you can eat buffet for a week.

Everyone needs, at least every 2 weeks, some sort of cheat/reward meal.

But….!

(There is always a but.)

Sometimes people can take the cheat meals to extremes, myself included.

Extremes such as sitting down to an all-you-can-eat buffet and eating to the point where you can’t move.

Or what I have done in the past, eating a whole pizza and a carton of Ben and Jerry’s. And I’m not going to lie…I could have eaten more.

But what then happens to my body?

Does it just get back on track?

Do I lean out more?

Am I getting closer to my goals?

I have seen many times people use cheat meals, as a way to gorge themselves because they rationalize that it is “allowed” and in the end they are screwing up everything they worked for during that week.

You have to remember, just because you know you need this cheat meal, it doesn’t mean the calories don’t count.

They do!

And if you’re not careful, you can put yourself right back to where you started and have to begin again each week.

So how do you get your cheat meals in, but not sabotage yourself?

Simple…

  1. First and foremost, DO NOT give yourself permission to eat anything and everything in your sight. Your goal is not to get as much food in your mouth during that hour, or so, but to give yourself a reprieve from the stricter nutrition you are eating throughout the week. Eat until you are satisfied, but not busting at the seams.
  2. PLAN!!! I always plan what I’m going to have as my cheat meal. I know what I’m going to have, how much of it I’m going to have and when I’m going to have it, meaning what day of the week. This way I don’t get off track and in the end eat more than I should have or have more cheat meals than I am allowing myself to have during the week.
  3. Don’t let liquid calories be your cheat meal. What I mean here is, don’t let alcoholic drinks be your cheat meal. Alcoholic drinks can have a lot of calories in one drink, than most people think. And normally, when people use alcoholic drinks as their cheat meal, they have way more than they expected. As well as any food they might be consuming. By the end of the cheat meal, you will have consumed twice, maybe three times more calories than if you would have just eaten. Also, usually when you drink, you eat…and I’m not talking about a salad, especially if you are out at a restaurant or bar. When you do this, you are only adding more calories to your cheat meal, but you are also probably extending the cheat meal to a couple hours or more.

I think the best thing you can do for your cheat meal, and to make sure it doesn’t get to be a “cheat sit down and gorge yourself” meal, is to PLAN, PLAN, PLAN!!!

Once you have a plan in place, stick with it. Remember, you don’t need to eat everything in sight, you do get another cheat meal next week.

I hope this helps when it comes to you choosing your cheat meals, as it has helped me over the past 8 weeks. My results are coming quicker and I’m much happier when I don’t feel like I’m going to bust at the seams. 🙂

 

 

Update: 12 Weeks Out!

I am 4 weeks in to my 16 week goal, and I’m really excited about my results so far.

Here is an updated pic. The one on the left is from this morning and the one on the right is from 2 weeks ago.

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The scale hasn’t moved very much, about 3 pounds, but as I have said before…the scale lies!

I can tell I’m getting stronger, my clothes are getting loser and as you can see in the pics, I’m definitely getting leaner!

I’m seeing great results in my lower abdominal area, which I have always had a problem with when it comes to losing fat.

Over the next 2 weeks I am going to change up my nutrition just a little. Not much, but enough to have some amazing things happen over the next few weeks.

One thing I will say, I have been eating A LOT more than I thought I would be….and I love it! LOL

So make sure you check back in 2 more weeks to see how changing up my nutrition changes my physique!

14 Weeks Out Update!!

Two weeks ago I posted my before pics for my new goal that I am working towards.

Here is a quick update on my progress so far….

The pick on the left (black sports bra) is from this morning and the pic on the right is from 2 weeks ago.

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I am SUPER excited about my results in just 2 weeks!

I have been really sticking to my nutrition, even giving myself some planned cheat meals, and I’m putting my all into my training.

Now I know what you are probably wondering…

Did the scale go down?

In all honesty?

Not really. In fact about a week ago I was UP 3 pounds!

I was getting anxious, thinking I needed to change what I was doing. But then I took a step back and decided that I needed to give this a good 2 weeks and let the pics show my progress, not the scale.

And as you can see, I AM leaning out, despite what the scale is saying.

When I weighed myself this morning, I was back to where I started 2 weeks ago. So that is telling me I am going in the right direction.

As for WHY the scale went up?

Well, I do have a theory on that one.

I have said many times before, if I don’t have my nutrition planned out (and again, I’m NOT talking about a diet), then I either go two ways.

  1. I eat anything and everything! Usually a bunch of crap or just a lot of food in general.
  2. I hardly eat anything, just enough to curb any hunger. It’s not that I’m trying to not eat, but just like anyone, I can get very busy and by the time I realize I’m hungry, I probably missed about 2-3 meals. That is NOT good.

So I am thinking this time around I was not eating enough prior to starting my nutrition and therefore, because I had increased the amount of food/calories, I gained scale pounds. But then my metabolism realized I wasn’t trying to starve myself anymore (even unintentionally) and kicked in resulting in the 3 pound loss to back to starting weight.

I know as the weeks go on, not only will I see results with the pics but also the scale.

I just have to be patient and stick with it.

I have 14 weeks to meet my goal and I’m so happy with how everything is going so far.
If you are interested in more of what I am doing, make sure you fill out the form below to sign up for my newsletter that will be going out shortly! I’m going to be putting a lot of great info in it to show you exactly HOW I’m getting my results!!

New Goal!! 16 Weeks Out!!!

I am SO very excited because I have set my next goal.

A couple months ago I posted a video on how I was not going to set a goal but just work on my general fitness for awhile.

And with that, I did pretty well with my training.

But as for my nutrition, well, let’s just say I could have done better.

I have come to realize I need structure…plain and simple. Without it, I get off track, make excuses and don’t keep track of what I’m actually eating.

But, now I have a new goal and it is one I am super excited for!!!!

I’m not going to tell you exactly right now what it is….

But, what I can say that I have 16 weeks exactly from today (June 28th) and it is an absolute opportunity of a lifetime for me!

So just like always, here are my before pics from this morning.

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I’m pretty soft and really not much definition, but my strength has gone through the roof with the way I was training. So now it’s all about getting rid of the “fluff”.

I’ve started a new training program and got back on my structured nutrition plan.

Notice I’m NOT calling it a diet. I could NEVER be on a diet for 16 weeks! YIKES! My body would hate me and do the exact opposite of what I wanted it to do.

I will be posting progress pics every 2 weeks as well as what I’m doing for my training, what I’m eating, any supplements I am taking and overall how I am feeling. I think that is a huge component that people forget to think about while trying to hit a goal.

So, I hope you follow me through the next 16 weeks of working towards my goal. I am so excited and I know the end results are going to be phenomenal! 🙂

Recipe: Cauliflower Rice

Over the past couple of months Cauliflower Rice has become a huge staple in our weekly food/meal prepping.

If you have never tried it, you need to!

I love it for many reasons…

  1. It seriously tastes just like rice, but without the added starch that I don’t always need some days.
  2. I love that you use the whole head of cauliflower. I hate throwing away the stems because I feel I am wasting a lot of good food. With this, you don’t need to waste anything!
  3. My daughter loves it! Always good to find new veggies she likes 🙂
  4. It’s simple to make and lasts all week in the fridge.

I have seen a lot of different ways you can make cauliflower rice, but here is the simple way I do.

Cut the cauliflower up into small chunks.

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Put them in the food processor and pulse until the cauliflower has the “look” of rice. Make sure you don’t do it too long or the cauliflower will turn into mush.

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Add about 1 inch of water to a large pot and bring to a boil. Add the cauliflower rice. You will want to stir it around and then cover and let simmer for about 5-10 minutes.

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I then drain the cauliflower rice.

Once done, you have endless possibilities to add to your daily meals.

My favorite is making a “stir fry” and adding chicken, cut up veggies and a little bit of soy sauce.

Mmmmmmmmmmm 🙂

Hope you give this a try and let me know how you like it!

My 3 Biggest Nutrition Mistakes: Mistake #2

Last week I posted Mistake #1 that I have done with my nutrition.

That mistake being, that I was always on some sort of diet.

Here is Mistake #2…

Make sure you check back next week for the final nutrition mistake!!

If you are interested in getting more information like this before everyone else does, then make sure you fill out the form below!!!

Not Letting My Weight Define ME!!!

If you’re like me, getting on the scale is not the happiest thing in the world to do.

And a lot of times you let that number determine your mood for the next day or two.

Especially if it’s not a number you want to see.

Why?

What does that number have ANYTHING to do with you?

OK, sure, if you have been killing it at the gym. Eating clean. Doing EVERYTHING right, yet that scale isn’t moving.

It can be frustrating as hell.

But…

Does that number make you a failure if it’s not what you want?

Does that number show how much work you actually have put in?

Does that number define who you are as a person?

Answer….NO!!!

And to prove my point I wanted to show you something.

Here is what I weighed this morning…

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Now, here are pics from this morning as well…

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Do I LOOK 140?

I don’t think so.

Have I been working hard?

Absolutely!

But is the scale showing everything?

Is the scale DEFINING who I am???

Absolutely NOT!!!!

On average I wear a size 4-6.

I am stronger than I have been in quite awhile.

And I am healthier!

A couple of weeks ago I attended a meeting with other fitness professionals. One of the presentations was all about mindset and how it affects you in everything you do.

During that presentation the presenter, Justin, talked about how he tells his clients that what the scale says does not DEFINE you.

It doesn’t tell you who I am.

All it says is this is what I weigh.

And I really loved that. I love the message that sends.

For the longest time, I did let what the scale said define me.

When I used to weigh myself and I didn’t like the number, I felt like I was walking around with it tattooed on my face the whole day.

That people would look at me and and just know what I weighed.

And I actually cared what people thought if they found out.

Even if I looked great and was fitting into smaller clothes.

That number on the scale was controlling too much of me.

Now that I have that mindset that the scale does not define who I am…it is such a huge relief!

It was a huge “a-ha” moment I had when he said that and I absolutely love it!

Next time you step on the scale….

Make sure you are looking at that number and understanding that it is ONLY a number.

Make sure you remind yourself that number is not showing you all your progress.

Make sure you are not letting the number on the scale DEFINE you.

 

 

My 3 Biggest Nutrition Mistakes: Mistake #1

I’ve made many mistakes regarding my nutrition over the years.

But there are 3 that really stand out to me.

Three mistakes that I have not only made, but have seen others make as well.

Here is mistake #1….

Make sure you check back next week to find out what my second biggest nutrition mistake is.

 

Stress, Sickness and Life Getting in the Way of My Training…Part 1

Over the past couple of days I have been down with a pretty bad cold and it has taken me out of my training for the past week.

Watch my video below to see how I am dealing with that!

Make sure you like my Facebook page…

https://www.facebook.com/Train-Like-A-Girl-522441684442806/

I’ll be adding a lot more information about “mentality” over the next couple of weeks.

I believe your mentality is just as important, if not more, than nutrition and exercise combined in achieving your goals!

2 Weeks After Being Back on the Nutrition Wagon

Two weeks ago I decided I needed to take back control of my nutrition after being on vacation.

I had let myself eat like I was still on vacation, and it was leading me down a path in which all my hard work would be gone and I’d be starting over.

Well here is where I am at after 2 weeks…

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Not going to lie, I’m pretty excited with my results!

Now my results aren’t huge.

Meaning, I didn’t lose 20 pounds or drop 4 dress sizes, but I can tell a big difference in my lower abdominal area and I did lose about 3 pounds on the scale.

But, this has only been 2 weeks and I can see a difference in the pictures and the definition around my abdominal area.

And let’s be honest, once we start seeing that, we know we are going in the right direction! 😉

And the great thing about it is, I didn’t make HUGE changes, just got back on track with my nutrition.

One thing I have done, and I’ll go more into my nutrition in a post in a couple of weeks, is I added a ton more veggies.

I’ve always ate a good amount of veggies, but these past two weeks I’ve incorporated more at each meal. It’s really been a great addition for me not only body composition wise, but also energy level wise.

Make sure you check back next week to see how I’m still doing with keeping my nutrition on track! I’m really going to up my game this coming week and see what I can achieve!