The Problem With Cheat Meals



I can’t help but cringe when I see 10,000 calories a day challenges and “cheat day meals” on YouTube. Most people can’t even eat half that much in a day. Do you think people can financially afford to consume that much food? Their audience sees this glamorized version of eating in excess. All the brightly colored packaging and money spent on these videos make it look even more enticing. So what happens if someone with an unhealthy relationship with food comes across this video? They might feel a little less guilty about their overindulgences and continue over eating. 

Someone else might have fitness goals, but think that cheat meals should be a part of their diet. They might stop seeing progress because they have a cheat meal every day. And the amount of calories that milkshake and fries exceeds your caloric deficit. It’s one thing if you can eat a small cheat treat or meal seldomly. But let’s face it, you can’t always just have one. Let’s think about what a cheat meal really is. Usually something highly processed, full of sugar or salt, and provides almost zero nutrition. You could say a cheat meal really means cheating yourself from reaching your health goals. 

Humans are not pets, we do not need treats. And to be quite honest, your health does not care about what tastes good. It’s truly a first world problem when we have people killing themselves by overindulging on food. Food is meant to be consumed as fuel to give your body energy, not for entertainment. If you are depriving yourself so much that you are craving everything junk then, you’re not getting the proper nutrition from your diet. Cravings usually mean the body is deficient in some micronutrient. Staying hydrated and eating whole foods can ensure that you’re getting the vitamins and minerals you need to thrive. 

You also can’t do something long term successfully if don’t enjoy it. Not including foods that you like in your diet will be restricting and feel like a punishment. I think associating all tasty food with cheat meals is where a lot of people go wrong. You can make healthy food delicious if you know what you like. Not many people get excited about plain broccoli or beans. It’s when you add the seasonings and flavors that make them appeal to the taste buds. You don’t need cheat meals if you’re doing it right. 


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Heather

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5 Ways To Rekindle Your Fitness Motivation

Excuses aren’t going to stop you if you want something bad enough. As many reasons as there are to stay home, be a couch potato, and eat like shit, you have to look at the bigger picture. Don’t sacrifice your progress for a few days of self indulgence. 

Sure, you could be doing a million other things besides get that workout in. But how are you going to feel if you make those excuses versus if you suck it up and do the work? 

When you let your excuses get the win, you might start feeling guilty and make a random appearance at the gym. However, we all know motivation leaves just as quickly as it starts. And if those excuses keep winning, it’s high time to rekindle that motivation. 

You’re definitely not alone here. I get discouraged and frustrated when appointments, travel, and stress overcomes my motivation. So, I wanted to share some tips that help me get back in the swing of things when I start to back track. 

Back To The Basics

Personally, I ask myself a few questions when I’m falling off the fitness train. How is my nutrition? Am I staying hydrated? How many hours of sleep am I getting? I usually don’t have all those components in check when I feel like I’m burning out. Maybe try tracking your calories and see if your eating more or less than you think. Take a week to practice yoga and stretch and focus on getting quality nutrition. The weight room will always be there, so prioritize taking care of your health first. 

Reset Your Why

Your fitness goals have changed if you’ve been on your health journey for a while. You might have had success with weight loss in the past, but gained some weight back. Either way, it might be time to rethink what you’re trying to achieve and why. Your motivation and reason behind your goals might be different from the start of your journey to now. Your initial goal might have been to lose a few pounds for aesthetic purposes. But maybe you’re starting to like how you feel and your new goal is to gain more energy and strength. Your training program might also have to change to match your goals. 

Give Yourself Gym Access

Sometimes you’re stuck at the airport or at the office. And your busy schedule makes it hard to not only find time, but find a gym. You can bring a heavy resistance band and a yoga mat with you to get in some movement. Practicing yoga or doing some body weight exercises are also great ways to keep active during those hectic times.It might not be your regularly scheduled workout routine, but you can at least maintain the work you’ve built. Use the space and equipment that’s available to you. I know I would be sweating if I had a set of stairs around! 

Spice Up Your Routine

Boredom is a huge reason why people don’t stick to their routine. I like to focus on progressive overload, but doing the same workouts every week can feel monotonous. I like to change up my exercises every 4 weeks. Dumbbells are my weapon of choice, however I throw in barbell and bodyweight exercises to keep my muscles guessing. If you do a lot of cardio, add some resistance training. And if you lift, you should definitely be doing yoga. 

Too Busy? Make Time 

Wake up. Go to work. Come home. Make dinner. Go to sleep. Repeat. It probably seems like you can’t fit any more time in your schedule. But wait. You’re telling me that you don’t have time for a 20 minute workout, but you have time for an hour of social media? I know some of you might rely on social media to make your income. But if you’re willing to invest your time in your business, you should be doing the same for your health. What good are you to your company if you’re not healthy? You’ll never find time to take care of yourself. The object is to make time. Squeeze in some stretches in the morning. Take a 20 minute walk around your neighborhood when you get home (before you even walk in the door). Make healthy meals and snacks ahead of time so you’re less likely to stop for fast food. If you have time to browse on Instagram and go to McDonald’s, you have time to exercise and eat right. . 

How will you get back into your fitness routine? 

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Peace & Love,

Heather

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The Problem With Fat Acceptance

The fat acceptance movement has gotten way out of hand, so we’re going to have a conversation about that. No one should be mocked, bullied, or ridiculed for the way they look. Looks don’t last forever, so always choose health over aesthetics. You aren’t defined by your appearance. You can be obese and beautiful, but you can’t be obese and healthy. And yes, everyone deserves to love themselves, but love is simply a word if you don’t take action. If you’re obese, but keep saying you love and accept the way you are, you’re choosing self-harm over self love. Giving into your food addictions and laziness is not self love. Sometimes the best thing to do is tell yourself “no”. Loving yourself doesn’t mean giving into everything you want because you feel like you deserve it. Too much of anything is bad whether it’s drinking too much vodka or eating too many potato chips. No one looks at an alcoholic and says “they must really love themselves”. Ultimate self love is practicing habits that are going to improve the quality of your life. Sure, we only live once and we should enjoy the ride. But how long will the ride last if you don’t perform maintenance on the roller coaster? If you want to live a long, healthy life, you’ve got to take care of the vessel you’re in. 

Fat acceptance has created this excuse to be lazy because you’re beautiful just the way you are. Fuck that. You’re not going to be beautiful when you can’t get out of bed or walk down the hallway. Everyone’s beautiful in their own right, but you cannot be fat and healthy. Obviously, women come in more sizes than a 2 and we should celebrate our individuality. But celebrating obesity is irresponsible. There’s a reason why you don’t see 80 year old obese people walking around. Obesity comes with a myriad of health issues like diabetes, cancer, hypertension, and heart disease that will end your life sooner than you’re ready. Over 300,000 preventable, obese related deaths happen every year. Meanwhile, we have fat acceptance supporters making it normal to binge and ignore the link between too much fat in your body and the health risks that come with it. Fat acceptance should be accepting the state you’re in and taking the proper steps to change.

What does fat acceptance mean to you? 

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Peace & Love,

Heather

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