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Oops, I Did it Again!

Like Britney said, “Oops, I did it again“. I bet she didn’t think those lyrics would be headline news every time she made a mistake when she wrote that song. Although we may not all fall as publicly as her – we all fall and we all have to get back up again.

I’ve Fallen and I Can’t Get Up (yet)

We’ve all done it. We gorge ourselves with junk. We cheat on our diet – or completely go off of it all together! We stuff ourselves so full that we walk away from the table completely disgusted with ourselves, only to do it again a few hours later.

Are we mentally retarded? Nope, we are human. We like food and we hate discipline. But sooner or later, there comes the time to say goodbye to poor eating and to start fresh and erase your “sins”.

Get Up!
Ironically, we can go weeks, and even months, spending more time regretting the damage than we do on repairing it. Quit beating yourself up. You did it. It’s over. That’s so 3 seconds ago! It’s time to move on!

Quit fretting about how fat you feel. Quit rehashing your mistakes. Instead, focus on your plan and focus on fixing what you messed up. Honestly, this is a simple fix – you just have to erase the calories.

Here’s the facts: You ate more calories than you burned so you gained weight. Now you just have to burn more calories than you eat to erase it. It’s literally that simple – checks and balances.

Get on Solid Ground
We all trip up. The actual fall (or the embarrassment of falling) and the getting up part is the hardest part. Once you get up, standing is easy – as long as you are on solid ground. Get your footing and plant yourself in a healthy environment.

Quitting regretting and start repairing!

Monday’s Motivational Mantra: 

Exercise of the Day: Turkish Get Ups

Britney pic: dipity.com
Get Up pic: SomethingSurprising.blogspot.com
Solid Ground Pic: viewshound.com

DIET: 7 Ways to Cheat Smart

Back in the day, when Steve used to go off his diet he would say he was “taking the gloves off” – meaning, no more rules. In sports like boxing and hockey, taking the gloves off means they are about to throw down. No rules, no ref, anything goes.

Well, that’s how Steve and I used to cheat – we’d take the gloves off. However, over the years our eating has changed drastically. Although we totally still cheat on our diet here and there, even cheating is done in moderation.

Vacation or Diet Vacation?
I think too many people “take the gloves off” like we used to – especially when on vacation. They go on vacation and they don’t even try to eat healthy. On the contrary, people often cram as much crappy stuff in their body while on vacation “just because they are on vacation” – as if they’d never get the chance to cheat again.

Sure, you should be able to have some yummy meals and treats on vacation – I’m not suggesting you have to “diet”. What I’m saying is you should still practice self-control and balance. Whether it’s trying to still maintain healthy portions or mixing in healthy meals with cheat meals, eating just to eat shouldn’t be an option.

Our Dumb Rules (AKA: Lame Excuses)
We humans make some of the dumbest diet rules. We have certain occasions we “allow” ourselves to “take the gloves off”.  We cheat when we celebrate. We cheat when we go out of town. We cheat when it’s a Holiday. We cheat on the weekends. We cheat when we’ve had a hard day. Honestly, sometimes we cheat our way through a whole week because of circumstances. And if that wasn’t bad enough, we continue to cheat after several days of cheating, because we’ve been so bad. Really? Is that an excuse? I’ll be bad today just because I was so bad yesterday? Yep, that’s how some of us think and act. How stupid is that?!

Going Over the Limit
We do the very same thing when with spending, especially on vacation. We buy things just to buy things. After blowing it one day, we often blow even more money (and debt) the next day – and many times it’s on stupid stuff. I mean, do you really think you’ll hang that ridiculous Mexican sombrero in your house? Probably not, but you sure will be paying for it, along with all the other junk “that you had to have”, for a lot longer than it took to buy ut. The same goes with diet. You may not be playing by they rules, but the rules still apply – and, believe me, you WILL pay.

7 Ways to Cheat Smart & Win the Fat Fight

You can splurge, taste, play and feel good to – IF you learn to cheat smart. Here are a few ways to enjoy great cuisine without losing your fight with fat.

1.) Only eat what you love. How many times have you eaten something just because it’s in front of you? How many times have you cleaned your plate and the meal wasn’t even that good? Save your cheat calories for only foods you absolutely love.

2.) Make good choices and healthy tradeoffs. Think about what you like the most. Do you want the appetizer more, or the dessert more? Instead of having every course offered, narrow down the choices to what’s most important to you.

3.) Divide your cheat meal up by cutting high-calorie foods in half. If you want to totally splurge on your favorite high calorie dish, don’t overeat too. You can enjoy that deep fried dish, or pasta swimming in alfredo, but save calories by not eating it all in one siting to avoid more calories stored as fat. The good news is you get to have your favorite meal twice!

4.) Choose one: over-eating or over-calorieing. I know, it’s not a word! What I mean is, if your idea of splurging is overeating, then eat healthy. If your idea is eating a high calorie cheat meal, then eat less of unhealthy meals.

5. Plan to cheat. One of the best things you can do is plan your cheat meals out. If you are jonesing for your favorite cheat meal for dinner, eat healthy during the day or do an extra cardio. Save calories on other snacks and meals to allow more room to cheat.

6. Eat for fuel. Remember, what you eat today is how you will feel tomorrow. So, if you’re planning to hit the beach and you want to look good in your bikini, or you want a ton of energy on vacation, you may want to eat how you want to feel – and plan your cheat meals around that. My sister learned this the hard way when we went to Busch Gardens after eating pancakes. Steve and I had a ton energy and she crashed after only 2 hours of being at the park. If you want to feel good, you may want to choose your biggest cheat day for the last day of your trip.

7. Cheating  can be depressing. I don’t know about you, but I want to be happy on vacation. Cheating can really mess with your head. You can mentally feel fat and ugly, causing bad mood swings and emotions. If you want to feel confident and comfortable, limiting crappy meals can make you a much happier camper.

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Photo of Bonnie Pfiester by Misty Lundeen

Merry Fatness: We All Fall Down

Eating poorly over the Holidays is not the end of the world. Neither is skipping your workout, but continuing to eat poorly and skip your workout for a long period of time is what can totally mess you up. That’s why the Holidays are dangerous. As soon as we START eating crappy we KEEP eating crappy. Ironically, the crappier we eat the more workouts we skip, and vice versa. How backwards is THAAT?!

We All Fall Down
We all skip our workouts and blow our diets – BUT what makes one person successful and another person appear to be a failure is how long it takes you to bounce back after falling off track. Will you jump right back into your routine today or will it take you WEEKS to recover, and get back to eating clean and working out on a regular basis? The key to success is NOT falling, it’s GETTING BACK UP – FAST!

The Art of Falling
You’ve probably heard of a “controlled fall”, well that totally applies to fitness too. If you are Read the rest of this entry

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