Getting Back on Track After a Weekend of "Cheat Meals" and Partying

Hi everyone! So, over the weekend I had a celebration and obviously may have had a little more cheat meals than I should have and partied a bit more than I usually do.

I think we all have those weekends or even weeks that gets us thrown off track and has us indulging in things we normally wouldn’t. While it’s really fun and you get to eat ALL the delicious food, it’s also really hard to get back on track after a few days of this.

That’s why today I’m going to help all of you with how to get back on track after a weekend of cheat meals and partying because, well, I need some help, too! This is how you can have a crazy weekend and still manage to start your Motivation Monday off right.

Stay Hydrated

Partying usually goes hand in hand with having a few drinks – at least it does for me every once in awhile– especially during celebrations. Which means you’re more than likely dehydrated at this point. One great way to start feeling better and to even get rid of cravings is to stay hydrated. Add a liter of water to the normal amount of water you usually drink in a day to get back on track after a weekend of fun.

Reevaluate Your Goals

Sometimes one weekend is enough to derail us from our goals the Monday after. We get so caught up in the drinking and eating junk food that we think it’s not a big deal to just have a few more cheat meals during the week.

One way for you guys to get back on track is to reevaluate your goals. Open that picture up again or go find that piece of paper that had them all written down. Coming face to face with those goals will push you to stick to your diet and exercise program.

Prepare Healthy Snacks And Meals

When you have a few cheat meals, chances are those meals were BIG – I know mine always are. That means your stomach has stretched out a little bit and you’ll start to feel hungrier more often than you did when you were in your prime routine.

In order to get back on track, you should prepare healthy snacks and meals that you can just grab quickly and eat. If you have to wait and think about what you want to eat, you’ll probably end up choosing something that resembles your cheat meal weekend. Always aim for fruit, nuts, or healthy forms of protein to keep you feeling full!

If you struggle with this, you could utilize the Customized Meal Plan program which will give you tons of recipes to keep you on track to reach your goals.

Never Skip A Monday

This is the GOLDEN RULE! If you really want to stay on track after a weekend where you partied a little more than usual, never skip that Monday. You may feel tired, weak, and kind of crappy from all the junk food, but you HAVE to get into that gym and eat the same foods you were before.

By going in on that Monday, you’re telling your body that it’s time to get back on track and you’re also showing yourself that you can get right back to it without skipping a day. Mondays are so important because they’re always the hardest. If you can push past it and go in on a Monday, you can do it on any day.

Get Right Back To Your Previous Routine

Just because you took a weekend off doesn’t mean that your routine is completely ruined. Your body will recognize being back in the routine and start to feel much better if you stick to it. Don’t wait a week before going back to things as you did before, start right away and it’ll wake your body up!

Detox Drink

After a weekend of fun, your body is probably filled with toxins that you don’t normally have. One way to kick extra cravings and feel all-around better is to drink a detox drink first thing Monday morning.

This will not only wake up your system, but it will help flush out all of that junk that you put into your body during your free for all. This recipe is a great one for detoxing your system so you’ll feel better and be reenergized to get right back on track. Plus, it’s delicious!

Watermelon – One cup cut up is enough for one glass. Watermelon actually has an amino acid that can help  your kidneys and liver flush out toxins that got built up over the weekend.

Cucumber – Half a cucumber is all you need. This is helpful for the same exact reason watermelon is and it helps keep you hydrated to reduce cravings.

Lemon – Lemons are powerful at detoxing your body and adding a little freshness to the flavor.

Lime – Lime goes really well with watermelon and mint and will tie this whole drink together by adding its own detoxifying agents, as well.

Mint Leaves – 4-5 large leaves will do for this recipe. Mint is not only refreshing, but it will also help kick those cravings you developed from letting yourself indulge over the weekend and even ease your stomach if you’re not feeling well.

Directions: Chop the watermelon, cucumbers, and mint into small pieces and add them to 8-12oz of water.  Squeeze half a lemon and half a lime into the mixture. Drink up and enjoy!

Overall, the most important thing you can do to get back on track after a weekend of cheat meals and partying is to get right back into your routine – same workouts, same meals, etc. Doing this will get your body back into the swing of things and it’ll be easier for you to maintain.

This happens to everyone – even the best of us – so it’s really important for us all to know how to get back on track. Tell me about a time you had to get back on track and what you did to maintain your routine after a weekend of cheat meals and partying!

Don’t Forget to Live a Little – 5 Reasons You Deserve to Indulge Sometimes

Happy National Pizza Day, loves! In honor of this amazing day, I wanted to talk about why you deserve to actually celebrate it. Indulging in something greasy, fatty, cheesy, and downright bad for you may seem like the worst thing ever when you’re trying to get fit. However, it can actually be beneficial in a lot of ways.

I love pizza. It’s one of my favorite cheat foods – right after dark chocolate and pasta. Although it may seem like you can’t even look at junk food when you’re living a fit lifestyle, that’s not exactly true. I definitely indulge in some junk every now and then without ruining my fitness progress! Let me tell you why I think everyone deserves to enjoy their favorite junk food every now and then – especially on National Pizza Day.

1.    It’ll actually help maintain your healthy lifestyle.

This may seem counteractive, but it definitely works for me. I know just how difficult it can be to stick to a strict diet – especially if you’re trying to lose weight. You may get so sick of healthy food that after a while, you just break and end up binging on the worst food all day. This type of indulging is the type that will halt your progress. But if you schedule a cheat meal here and there – like on National Pizza Day – it’ll give you something to look forward to and break up all of that healthy eating.

2.    It keeps you sane.

How many of you feel like you go insane when you eat the same, healthy foods all the time? I know I even need a break sometimes. Allowing yourself to indulge every now and then will help keep you sane and it’ll also make you appreciate all the healthy food you eat regularly.

3.    It’ll shock your metabolism.

When your body eats the same types of foods and the same amount of calories over a long period of time, it kind of adjusts to it. Meaning, your metabolism will get used to a lower amount of calories and it won’t burn as efficiently. When you hit it with some high calorie, fatty foods, it’ll rev up and burn much faster because it’s not used to it. This is my favorite part because you get a cheat meal without having to feel too guilty!

4.    You deserve a reward for your hard work.

This is the biggest reason you should indulge sometimes. You deserve it! You work so hard all week to stay fit and eat healthy that you deserve a reward for all of that effort. When you get to reward yourself after a lot of hard work, it’ll help you stay motivated to do so. When you know a cheat meal is waiting at the end of the week, you’ll be more likely to stick to your healthy lifestyle.

5.    It can even help fuel a more intense workout.

Many people may not realize this, but if you have a cheat meal full of high carb and high fats the day before an intense workout, you’ll be able to do a lot more. The extra calories and carbs give you more energy to pump out more reps at higher weights or to run even longer than you would otherwise. Before a big day of lifting or cardio, having a cheat meal can make it even more beneficial.

National Pizza Day should be celebrated by everyone regardless of whether or not you’re trying to maintain a healthy diet. Reward yourself for all your hard work and don’t forget to indulge every now and then. You deserve it!

10 Tasty and Healthy Snacks You Can Eat on the Go!

Happy Friday everyone! How many of you love snacks? I know I do! Food is such a pleasure in our world and it’s normal for people to have up to 5 small snacks in a day – not even counting their meals!

With our society running at such a fast pace, it’s easy to just grab something that’ll fill you up quick without even providing you with any nutrients because you have no time to make something beneficial. I’m sure all of your have your go-to snacks that you love and grab when you’re super busy, but are they healthy? Do they push you forward in your fitness and health journeys or are they holding you back?

Don’t get me wrong, I have an unhealthy snack or two every now and then, but what I’ve learned over time is that if you prepare healthy snacks you can grab and eat in a hurry, you’ll push yourself so much closer to reaching those goals! So, I’ve decided to put together a list of delicious and healthy snacks you can eat on the go that are also really easy to put together.

1.    Protein Bars

There’s no mistaking just how beneficial protein bars are – not to mention they’re my go-to for a quick and healthy snack on the go. There are so many different varieties you can choose from and most of them even come in flavors that will help curb your sweet cravings. Just be careful and read the labels because some are high in fats!

2.    Almonds

If you don’t have a bag of almonds in your purse or your car, you’re doing snacking wrong. They’re full of protein, healthy fats, and are perfect to grab and eat on the go. They’ll be sure to hold you over until your next meal while giving you beneficial vitamins and nutrients, as well.

3.    Trail Mix

This is my favorite healthy snack to eat on the go! You find it at practically any market, or make it in big batches so you're set for the week. Load your trail mix with healthy nuts, seeds, granola, and I actually like to toss in a few mini dark chocolate chips. They give it a sweet bite and help with my cravings throughout the day.

4.    Protein Shakes

If you need to get your protein in for the day, a protein shake is the best snack you can make and have on the go. You can just mix some protein powder in with your water in a shaker bottle, or pre-make smoothie bags so you can just toss the ingredients in a blender, add milk or water, blend it up, and go!

5.    Peanut Butter Oat Protein Bites

If you want a filling snack that’s also really healthy and beneficial for your fitness journey, then this is it. The best thing about this as a healthy snack on the go is that you can make them yourself and make them any flavor you want.

6. Greek Yogurt

Traditional yogurt isn’t always the best for you, but almost every brand has their own unique version of greek yogurt that is lower in sugar, full of protein, and perfect for eating on the go. (don't forget to pack your spoon!)

7.    Banana Muffins

I know what you’re thinking, “Jen, why would you put muffins on a list of healthy foods?” The truth is that if you’re someone who craves baked goods a LOT during the day, you’ll benefit from these. You can make them using this recipe  and they’re a much better option than any other sweet treat.

8.    Apples

I know this may seem like a boring snack, but hear me out. Apples have a lot of fiber and they’re extremely filling. They also pack more energy for you than one cup of coffee. So if you’re feeling drowsy midday and you’re hungry, munch on an apple and you’ll feel so much better! 

9.    Kale Chips

For those of you who’ve never had kale chips before, you’re missing out. They’re easy to make, you can tailor them to any flavor that you like, and they’re ridiculously healthy and satisfying. You can take them in little bags anywhere with you for a quick snack.

10.  Bananas

This is a great healthy snack in between meals to help keep you satisfied.. It is full of potassium, low in carbohydrates, and high in fiber which will help stabilize your sugar level and it is perfect to eat while you are on the go!

Now that you have so many different healthy snacks to eat on the go, there’s no excuse to grab that bag of chips when you have something else prepared that’s so much healthier! Don’t put your goals on the back burner because you don’t have time to make something healthy.

Watch Out for These Fad Diets that DON'T Work

Hello loves! Today I want to touch on the topic of fad diets. If you’re not sure what a fad diet is, it’s basically a way of changing what you’re eating to get fast results. Juice cleanses, the military diet, and the master cleanse are just a few examples.

I get asked all the time what I eat to stay in shape and the truth is, it’s a mixture of different healthy foods. Some people might say that I am doing this diet or that diet, and I don’t usually refer to what I eat as a “diet” and I’ll tell you why.

I think that the word “diet” makes people think that it’s restricting your food intake or only eating certain foods for a short period of time in order to achieve some kind of results. The reality of my life is that it’s a LIFESTYLE CHOICE. I lead a healthy lifestyle and that means I eat healthy foods and workout to stay in shape. 

That’s why I truly believe that these fad diets DON’T work and you should avoid doing them at all costs.

Juice Cleanses

I am all for downing a delicious juiced drink. They’re packed with nutrients and stuff that your body needs in order to function. But I am not all for ONLY drinking juiced fruits and veggies as the only thing you consume in a day – or even as long as a week, which some people do.

Sure, this makes you lose weight, but it does so by basically starving your body of proteins and fats – two things you need in order to function properly. The bottom line is that this diet is short lived because as soon as you finally eat protein and fats again, your body will absorb it like a sponge since it was deprived of it before and you’ll hold onto it more – meaning you’ll gain the weight right back. Don’t do this fad diet.

Grapefruit Diet

I love fruit! Not as much as dark chocolate, but it’s still amazing and really good for you. This fad diet has become popular because grapefruits are known to have a certain enzyme that burns fat. So, whenever someone only eats grapefruits for a few days they think they’re burning all kinds of fats.

The issue with this fad diet is that it’s super low calorie – yet again. Sure, it means you’ll drop some weight, but you’re not doing it in a healthy way and you’ll more than likely gain it all back right away anyways!

The Five-Bite Diet

Can you all please promise me that you’ll never listen to this kind of nonsense diet? This poor excuse for a diet is the idea that you will only eat 5 bites of your food and then be done with it until your next meal.

This is terrible and it’s telling people that they shouldn’t eat – which is SO WRONG! You need food in order to function and I need all of you to eat FULL, well-balanced meals to get in shape instead of harming your body by depriving it of everything it needs by only taking 5 bites.

The Cabbage Soup Diet

Have any of you ever had cabbage soup before? It seems really bland and not very tasteful to me, but for some reason people eat this soup day in and day out for a week at a time. Yes, it’s low calorie, but it also doesn’t contain valuable nutrients.

Your body needs more than cabbage and in order to function and be healthy and that is why this fad diet doesn’t work. It also doesn’t work because it’s just like the juice diet, it’ll make you lose weight – but only in the short term.

The Lemonade Diet

Lemonade is delicious! I’ll be the first person to tell you that, but it is not something that you should ONLY consume in a whole day – especially not for multiple days at a time. This diet is the idea that by drinking lemonade you’re detoxing your body because lemons are powerful detoxifiers. While this is true, you’re starving your body of everything it needs to be healthy and fully functioning. That’s why this fad diet doesn’t work.

What do all of these diets have in common? That’s right! They’re all “quick fixes” that don’t actually fix anything at all. If any of you babes want to lose weight, you have to do it the right way with a healthy BALANCED diet and a great exercise program. But before you even do that, just know that you’re perfect the way you are <3