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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Lower Body Barbell Workout | At Home or Gym

lowr body barbell workout

Legs Barbell Workout

 

Hey, there Foxy Nation! This week I have a killer lower body barbell workout for you to try at the gym. Or maybe you have a barbell laying around in your garage. We are hitting the quads, hamstrings, and glutes with super traditional exercises. You don’t need to focus on isolation exercises to build lean muscle. Stick to the compound workouts!

I hope you enjoy the workout feel free to workout with me in the video below.

 

lower body barbell workout

Squats

 

1. Start nice and tall with your feet slightly wider than shoulder-width apart

 2. Keep your spine in a straight line by making sure you keep your head looking forward. And keep that core tight

3. Push your hips back so that your knees are at a 90-degree angle and your thighs are parallel with the ground

4. Pause for a second at the bottom of the motion and then push through your heels to bring yourself up

 

 

 

 

lower body barbell workout

Squat Jumps

 

1. Again, stand with your back straight and neutral

2. After you lower yourself down with your hips, explode up towards the ceiling

3. Once your feet touch the ground again, immediately jump up again

 

 

 

lower body barbell workout

Reverse Lunges

 

1. Get in the starting position with your feet about shoulder-width apart and your chest up

2. Take a step back with your right leg and push your hips back until your body lowers.

  1. Your knee should be almost touching the ground before you return to the starting position. Put your weight in the heel of that front leg to bring you back to the start.

4. Repeat all the reps on one leg before moving on to the opposite leg

 

 

 

lower body barbell workout

 

Glute Bridges

 

1. Start on the floor with your feet pointed out about hip-width apart and your back flat on the floor. You can lower your arms down by your sides

2. Use your glutes to lift your hips up off the ground. And squeeze at the top of the movement

3. Lower yourself back down and repeat for 12 reps.

 

 

lower body barbell workout

 

Deadlifts

 

1. Place your feet hip-width apart & directly in the center underneath the barbell

2. Inhale as you lower your hips until your shins touch the bar

3.  Keep your chest up and your head looking forward as you drive through your heels to move the weight up

4. Bend your hips to lower the bar back down to the floor

 

 

 

 

What is your favorite leg exercise?  

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Heather

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How To Warm Up Before Your Workout

warm up

You might show up late to class or barely even have enough time to squeeze in a workout. Who has time for a warm up? It’s not that important, right? Wrong! So, don’t go skipping out on those 10 important minutes. Skip this step and you will not only have a harder time during your workout but also put yourself more at risk to injuries. Well, what is a warm up and why should you do it? Keep reading to find out all the answers to your questions.

A warm up is generally characterized by a short 5-20 minute bout of low-intensity exercise. If you plan on an intense workout, recovering from an injury, or are an older adult make sure your warm up routine is longer in duration.

Prevent Injuries

Acute injuries such as muscle tears happen more frequently when the muscles are cold. Slowly increasing the blood flow to your muscles will prevent them from overstretching. Since warming up helps the body increase its range of motion, your joints and muscles will move more smoothly. 

Maximize Your Performance

Because of this increase in blood flow, the muscles will actually warm up in temperature.This will cause the muscles to contract with greater force, increasing your strength and speed. Warming up increases the amount of oxygen and nutrients to your muscles, which will prevent you from getting winded early on in your workout.

Get Your Head In The Game

Besides the physical preparation, developing a warm up routine can get your mind ready for the workout. You most likely have been stuck behind a desk all day, which means that your mind is still stuck. Your head might be thinking about deadlines, kids, and everything but working out. In order to get focused on the task ahead, perform a 10-15 minute warm up before every workout. Warming up also prepares you for the times during your workout when you want to quit.

Ways To Warm Up

The type of warm up you do will depend on which physical activity you are going to perform. Obviously, you wouldn’t need to do many squats for your warm up if you were going to be training your shoulders that day. The point of a warm up is to get your body prepared for the exercise you are going to be doing.

For example, on leg day I like to do a dynamic lower body warm up that includes activating my glutes, hammies, and quads. Days when I do my dreaded cardio, I like to hop on the treadmill and walk at a fast pace on the highest incline for a few minutes. Jumping rope is also a great way to elevate that heart rate and get your body ready for work. I’ve also included a general 10 minute warm up that you can do before any workout!

 

Find out what you are doing wrong after your workout and what you can do to fix them here!

 

 

What is your favorite way to warm up? 

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Heather

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