The Art of a Cheat Meal

 

When it comes to getting fit, diet is public enemy number 1 - hands down the hardest part of fitness, especially in the long run. Don't get me wrong, I know 5 am cardio with ShaunT and 9pm lifting with Sagi is no walk in the park, but controlling what goes into your mouth for 24 hours is challenging. I have a huge sweet tooth and I love carbs (and butter!) but knowing I have a cheat meal coming my way, helps me stay focused. When following these rules a cheat meal can not only be good for the taste buds and mentality, it can be a great tool to help carve your physique. Cheat meals can increase metabolism, replenish glycogen (responsible for energy), reset hormones and insulin regulation. But before you go and order that piece of cheesecake, or everything off the dollar menu - I want you to read my 5 Tips on the Art of having a Cheat Meal.

• Understand the Science behind it...

• Cutting calories comes at a cost - Weeks of calorie deficits and lower carbohydrates
  
  
  causes changes within your body, and by understanding them you can better understand why and what kind of cheat meal is beneficial... so sorry I am about to get nerdy on you ((eekk, my favorite part))
• Leptin, a protein mainly produced by fat tissue, regulates appetite and energy balance in the body. It works and sends signals to the brain to suppress food intake and stimulate the use of energy, or calories. Leptin plays a key role in regulating body weight and fat mass through its stimulating effect on the brain. In fact, studies have shown that within 24 hours of fasting, leptin levels decrease to 30 percent of their normal value. 
• Sorry it doesn't end with leptin - Ghrelin, a peptide hormone mainly produced by the stomach, is an appetite stimulant that signals the release of growth hormone. Low-calorie diets and chronic exercise have been shown to result in increased ghrelin concentrations, which may lead to increasing food intake and body weight.
• In addition to affecting appetite and energy use through leptin and ghrelin, sustained caloric-deficit diets also cause the body to attempt to conserve energy by decreasing levels of the thyroid hormones T3 and T4, which help regulate and maintain metabolism. Sustained low-carbohydrate diets deplete the body of glycogen stores and can leave you feeling sluggish and weak, which can negatively affect your training performance, mood and increase your cravings.

• Now, use this Science to your ADVANTAGE!

• Okay so after 72 hours of a calorie-restricted diet we see changes in leptin and ghrelin levels, right? Therefore, weekly cheat meals that are higher in calories and carbs can help raise leptin levels while lowering ghrelin levels. This helps to return your hormone levels to normal and can reverse or prevent any slowing down of your metabolism. This in return improves your thyroid function, thus further boosting your metabolism. Since we don't see a repeat change in leptin and ghrelin for 72 hours, your metabolism increases will last for days past your cheat meal. And Tah-Duh the scheduled cheat meal can actually help optimize our body's hormones to avoid these plateaus and prevent entering that starvation mode.

• But it can't just be any cheat meal ((sorry))....

  

• A tub of cheese fries and a large blizzard aren't the kind of cheat meals I am talking about, sorry! This shouldn't be a moment that you eat the whole pantry, I am recommending that you avoid nutrient poor foods (sugary messes) that can actually derail your whole week of progress and will not be helpful in the science of your cheat meal.
• So when I talk about cheat meal I am talking about a meal higher in calories and carbs than your regular meal. My favorite cheat meal is a bacon cheeseburger actually! High in calories, carbs and protein! Pizza (not the whole pizza, like 2 slices haha) is another one! These meals leave me full and satisfied (when I remember to keep my portions in check, otherwise I am sure you are aware of the pain of overeating!). And every now and then throw in a small sweet treat, small, like share a dessert!

• I will say this time and time again - SCHEDULE IT!

• Put it on your meal plan, and this is a cheat meal - not day - not week... And remember, this is a meal replacement not addition!
• Also, don't make the mistake of eating less on the meals before the cheat, it defeats the purpose of adding calories! Plus, that plan will most likely backfire.. you will get overly hungry and overindulge.
• The best way to cheat is to plan ahead! Remember that, while cheat meals are meal replacements, they need to fit into your current eating regimen. Cheat meals allow you to satisfy cravings and give you a chance to loosen the reigns a bit, but they shouldn't turn into cheat days. They also shouldn't be a reason to eat less than you normally would at other meals.
• You don't want your cheat meal to be a Big Mac that you scarf down while racing home from work, that isn't enjoyable.. make it a fun, social thing! Go out, get dressed up (you tend to watch your portions more in jeans than you do in yoga pants - trust me, I know!)

• Gotta find what WORKS...

 
• Sadly for some a cheat meal can lead them to spiral out of control... So this might take a little trial and error... You need to figure out what cheat foods help kick cravings, boost your metabolism and energy and do not lead to further cravings... Did you ever have a meal and think, "yeah that was great and I'm good for awhile?" or have a meal and think, "okay now I want - this and that and this?"
• For me, I am happy anytime I am getting away from the same chicken and broccoli. A cheat can be steak or pizza or a cheeseburger. But if I have pasta and Italian bread with butter I crave it for days, which stinks! So I basically avoid it.

Discover what works well for you, make conscious decisions, schedule it and let me know how it goes! For more tips, support, recipes and meal planning - please apply here to be in my next fitness and wellness challenge group where we will work more 1:1 together!

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Hammer and Chisel - Week 4

I am not going to lie - I should really be calling this week 3! Because week 3 was a wash - I missed workouts, cheated on my meal plan and did not take my own advice... I could make a million excuses about being busy, the holidays and on and on but really I was being lazy - and I paid for it when I jumped on the scale! So I need to make week 4 my come back week and redeem myself - and it starts with a strong why and a strong plan!

2 new recipes and Shakeology No-Bakes (to help with these post holiday cravings!) - over 20 meals prepped for the 4 of us! Dan used his new Wok and I am excited to bust out my new weights from Santa! I started Hammer and Chisel using 8's and 10's - in week 4 I am going to be using 12's and 15's! I am also going to be doing the Shakeology cleanse on my rest days! With 2 1/2 months before the cruise, I am all in!

 

Bumping the weights up, really kicked the sweat up! Holy burn!!! I loved it! Thanks Santa! I have had a few people ask me, if I was worried about bulking up with this program - and the answer is NO! Muscle is key to fat burn - muscle burns more calories after a workout than fat tissue does... Clean diet, weights and a little cardio = healthy fit body!

 
 
 


 

Shakeology No-Bakes were the perfect (and now permenant) addition to my meal plan - kicked the cravings and night time cravings. Girls loved it, and Dan snuck a few too!

Alright New Year - here I come! Get READY!

 

Ahh the New Year, time to get serious - and no, it isn't my resolution - the CRUISE is single digits away! A cruise I earned - and I will be so mad it I did all this work to earn the cruise and then not have my body be where I want it to be.. So time to get serious - because I deserve it.. and not just this, all the things I want this new year to bring - and it starts with me! So CHEERS!

 

Getting ready for a great Week 5! It is going to be a busy one with going out of town (well not really out of town, just an hour away - but staying in a hotel with a busy schedule).  But I have a plan and will be packing a meal and snacks! 

 

 

 

Hammer & Chisel - Week 2 Recap

My hard work and dedication on meal prep day was a huge success! I saved a ton of time, money and calories. And I am happy to report, I stuck to it... I am also happy to report that the Traill family is one week butter free - now I get it, butter can be good for you... but between the temptation to me and the cross contamination risk to Kate (who is dairy intolerant) it is a good move for us! We really focused on food this week - and our favorite hit was my panko breaded chicken - the girls thought they were eating chicken nuggets, I thought I was eating chicken parm! Win Win (or winner, winner, chicken dinner in the words of Aubrey!)


 And like the rest of you, we have had our fair share of holiday parties and temptations! By following my holidays tips, I am happy to report - they have been pretty much a non-issue! This upcoming week with Christmas Eve and Christmas - I have a plan! And I think that is key, if you go in knowing you are going to have a cheat meal, you might go crazy, and eat everything in sight. When really you should go in having goals and intentions! For example, on Christmas Eve we always have steaks and a baked potato bar - I will skip the baked potato bar and put my steak on a salad with greek yogurt ranch! Perfect! Still a treat, but without going overboard. On Christmas, my plan will be to have a shake before I leave. And practice portion control  I'm going to skip wine, go with 2 cookies and lots of water! Again, still a treat but without going overboard!

As far as the workouts went, it was a challenge to press play after night shift. I am not going to lie, I did not feel like it. My brain was in a fog during an agility workout in Chisel Agility, but I did my best - sometimes that is all you can do! My favorite new move came during Hammer Conditioning - burpees with weighted rows! Check it out!

 

The key for this busy week will be prep! I moved my rest day to Christmas, because I just know myself! On Christmas Eve, I am also preparing for Christmas by doing a modified Shakeology Cleanse Day (having steak instead of chicken).

 

 

 

Meal prep has become a family affair! I bring the girls kitchen in with our their dishes and it keep them busy for awhile, at least! I used to think I didn't need to food prep because I only work 12 hours a week outside the house, but that doesn't mean I am not busy! And I get caught up in excuses to why I can't cook, or want to grab something not on my plan! I also found that prepping food for the girls was also key! This keeps me 100% out of the kitchen, with the exception of breakfasts!

I am loving sharing my journey with my challenge groups - we are all at different parts of our journey, but we all support each other! We form friendships, cheer each other on, inspire and motivate one another. My groups are forming and filling up quick - reserve a spot today!

 



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Hammer & Chisel Week 1

I think I will start off by saying - this program in 7 days has surpassed all my expectations and is my soul mate workout! I will admit, I was a little concerned about the length of the workouts (T25 spoiled me!) but it has not been an issue! I'm enjoying the workouts so much that they are flying by!

 

Setting up my workout space in my bedroom was key! I slept in my workout clothes so I literally ruled out of bed and pushed play!

I did battle some sore muscles - well a lot of sore muscles actually! It was a long time since I did a
weighted workout and I have been feeling it... best kinda pain though! Funny story, I was at work one night (Tuesday, actually) and I had 2 patients ask me why I was limping!!! I felt it with every patient I helped move, every drain I bent down to empty, and every time I got up from sitting in a chair (which wasn't often!).. I did order Recover to help with muscle soreness and I can't wait to try it!










The one thing, I am disappointed in is - myself... I didn't follow my meal plan the way I had hoped! 2 cheat meals, too much wine, maybe some butter (okay, yes - there was butter!).. I just know I can do better and with a March cruise and  Febuary fit mom photos - I need to buckle down... I learned what worked and didn't work from week 1, and made some improvements week 2! The biggest thing was adding a meal prep in for my girls - I would be going about my day, thinking I didn't have to make dinner when really I did need make something for them! It is so important to me that they eat healthy, balanced diets - so on their dinner menu this week is turkey spaghetti, homemade baked chicken strips and grilled chicken (thank goodness they both love grilled chicken!)



I was lucky enough to have a helper today and together we prepared over 15 meals! Not including breakfasts (because we make the eggs fresh daily) or snacks (but we did pre-portion and baggie them all up!) PHEW! Successful day to help set up for a successful week!


Week 2 Meal Plan!



Prep Work Completed!




I love that I have an amazing support team - including my accountability partner and group! We keep each other on track, give each other new ideas and recipes and I couldn't do this without their support! If you are looking for support like this, please fill out my application below!

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Preparing for Hammer & Chisel

Okay - let me just get this out of my system... I AM SOO EXCITED... ahh.. okay... And incase you aren't sure what I am talking about - check out our newest 60 day program - The Master's Hammer and Chisel

So in order to be successful in anything you need a plan right? You wouldn't Christmas shop without a list and coupons, or just get in the car and go on vacation - you need to pack, shop, plan and prepare.... And fitness challenges aren't any different! Whether this is your first challenge or your 12th, preparation is the key to success!

In these challenges, I change your mindset and how you think about food, workouts, water, nutrition.. My goal is a whole body transformation for both of us!

The second I was able to, I did my homework on Hammer and Chisel - what can I eat, how much can I eat, what equipment do I need and what kinda time is required! This is the required equipment for this challenge:

Do you have what you need? Okay, great... Now the best/worst part - those before pics! I know, they aren't fun - but it is rewarding to see how your body changes over the course of the next 60 days... Mine are done, your turn!


Figuring out water intake is important, and actually a lot of people find this one of the harder parts of the challenge - I know I do!!! How much water are we talking? Well, take your weight in pounds, and divide it in half - and that is how many ounces a day you should be consuming! I plan in my water intake, so I am not chugging water before bed - been there, done that - million night time bathroom breaks!



Alright, now we need a plan! My #1 tip is to have a plan for the week! When will you workout, what will you eat? First thing was first, I had to calculate what calorie bracket I fell into, then see how many portions of each color I could eat in one day. Once that is complete, I checked out the approved food lists - so I could figure out what recipes of mine are Hammer and Chisel Approved. From there, I completed my meal plan! When I write out my meal plan, I keep my grocery list nearby so I can add what I need right to it! You will notice that I plan one cheat meal a week - I practice zig-zag diet to keep my metabolism guessing! I also put my workout and the length of time of the workout right there on the meal plan!

 

And my grocery list...

 

 

Meal planning is set to take place Monday! I meal plan because my evenings are busy and I don't want any excuse to grab fast food, or have a bowl of cereal for dinner! My meal plans are kinda boring but that is what has worked for me! I keep track of how I feel, what was filling, what recipes worked for my family to help me perfect my meal planning process.

Check in for my weekly progress! Want in my challenge? Space is limited in this exclusive test group, for consideration please apply here and I will get back to you within 24 hours! It's goal time!

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Back to School Challenge

Let's face it - in the summer, things can get a little out of control - graduation parties, picnics, camping, fun fruity summer drinks, bbqs, and on and on... waist line is out of control, grocery budget is blown... and we are left saying "where did our summer go?"

Like me, you have probably spent every 'free' second making sure your kids had a great summer, you have focused all your time and attention on them in hopes they would have the time of their little lives... but now it's your time!

And if I told you, 'all I need is 2% of your day and I can get you the body you always wanted and save you time and money' would you be interested? Well ladies... it is time to GO BACK TO SCHOOL!

THE SYLLABUS

-Making the Time-

If you can't wake up any earlier than you do now, find a spot for a half hour everyday where you can workout. If you stay home, that may be during the time one of your kids takes a nap, or when one is at pre-school and you just have to wrangle one child, maybe its when your hubby comes home from work, or after the kids go to bed. To ADD this "me" time to your day, you will probably have to give up something. That may be when you read your favorite blog (don't skip mine though ha-ha), you may have to give up a TV show, or hobby. You've all probably heard it...don't FIND the time MAKE the time.

-Goal Setting-

Together ,we will figure out your WHY. Your reason for wanting to become healthier and set some goals to get there. It's not enough to just say you want to lose some weight! That won't keep you motivated. When you dig down and figure out what's driving you .... you will make the mental switch to want to workout and prepare healthy meals. You will figure out a way. Together we will set small goals to measure progress, if we look at the big picture it seems daunting - we would never ask our kids to look at the whole school year, we would have them break it down into semesters, classes, weeks... So similarly, we will set goals for day 7,15, and 30.

-The Requirements-

We are busy as it is, so the workout we pick for you will be one that is 30 minutes or less. We will get you started with Shakeology because honestly, its the easiest healthiest meal of your day. And the benefits are worth-every-penny. We need moms body to run as efficiently as it can, to have more energy, to be able to fight cravings, and get the vitamins and nutrients pumped in so she can do everything she needs to do.

-The "Class"-

This challenge group will be 5 weeks long. The first week will be orientation - I will simply be instructing you on how to be successful - then for 4 weeks we will conquer these goals together. I want you show up once a day and check in and I see that your putting in the effort and really trying to change and work towards your goals I'm not trying to be tough lol, I'm not really that kind of "teacher". I just am writing from my experience of coaching challenge groups and myself - daily accountability is key! I will put 110% into you if you show up! I can't want it for you, as much as I try to...it never works that way. I will be there for you in the 'class' and outside the 'classroom' - I want you to succeed and that is my #1 goal!

-Objectives-

I will post at least twice daily in our private Facebook group. I will post daily motivation, tips, time saving recipes, workout advice, and help you stay accountable. I will have you check in one a day rating how your day was. Every once in awhile I will post a little assignment for the day. Having the support of the group is the secret sauce. When you have other people to help inspire you and encourage you, it makes a huge difference. My other big goal for this challenge is to help you save money on your grocery bill and to be able to provide a healthier lifestyle for your entire family. So I will provide my tips on how I budget groceries!

-Grading-
Usually this isn't the fun part, but in this case it is! I will be watching you closely in this group, and the more you participate the more points you will get. These points will add up and I will be giving away prizes! And yes, there will be bonus points ;)














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Insanity Max:30 - Week 4

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The end of Month 1 - ha of course, after I was finally getting the "hang" of things! These workouts never got easy, but I could tell my endurance and strength was!! I am kinda sad to leave Month 1 - I really liked the Tabata Strength and Tabata Power workouts the best.... I improved my overall max out time and calorie burn in the Cardio Challenge - so goal met... and month 2 - challenge accepted!!

My eating was spot on this week, which is always a struggle for me! I think it was because, thanks to some killer Beachbody pay checks, I was able to decrease my hours at work this week and was home 16 hours more than normal! Those night shifts are a killer on my nutrition and over all well being...




Some days working out is emotional for me... all the pressures, anxiety, worries of my life come to the surface in a great workout... grateful for a healthy release, working out is a full body and soul experience

My least favorite workout - it is a mind vs body experience and it is NO JOKE, I am sure this will look like a warm up after I get a look at Friday Fight Round 2!

My 10 month transformation - This program has been an ab game changer... I wish I could explain what this feels like, I can't but I can help you achieve it!

Spinach, Tomato and Chicken Salad with fresh ground pepper and grated parm!

My fave - chicken stir fry with sugar snap peas!

My daily breakfast! Whole Wheat Waffle with fresh fruit!

Week 2 - Take 2!

So after a great first week, I was so excited to start another week - wwwweeeelllllll, this stomach bug had different plans - and it hit all of us...

Poor Kate - we call her "patient zero" as she was the first, then me, my dad, my brother and sister in law.. Luckily she had the mildest case!

After 3 days of not tolerating any food or water, I had to go work... Packed a lunch just incase I felt like eating.... I did tolerate water and got sent home sick 4 hours into my shift



I was pretty disappointed to not be keeping up with the schedule and the challenge group - I tried to make fun of myself

Finally! Tolerating real food!!!! Dan Traill's famous chicken noodle soup to the rescue!

WEEK 2 - TAKE 2!!!

I decided to take the entire week off - I finally started feeling better Christmas morning, but was very weak and decided I need to rest up... A week behind the group, but so excited to be back in the game! I still didn't feel myself, but hey we all start somewhere!

Back in business with my new shoes from Santa!!! I didn't do too bad all things considering! I modified a lot and did not eat enough calories.... slowly getting back in the game!

Tabata Power - using your body to train your body... love this workout! But man on man, after I am done I wonder how I will wash my hair.. The most difficult part for me is the plyo pushups... I finally mastered regular pushups, now ShaunT throws this at me! So excited about the difference I know I will see in my arms when this program completes! Tank top arms - here I COME!

I love sleep - who doesn't... and I picked my career as a nurse because I wanted to be home with my kids as much as I could be and have a really flexible schedule - which I do! But, as with everything in life there is a trade off and that is my sleep! I am up all day with my girls, then I work all night and then I am up all day with them again! I nap when Kate naps, but an hour after 34 hours of awake time is barely refreshing - it is really just a tease... Surprisingly, working out makes me feel so much more alert than anything else - it took a big pep talk, but I pushed play!!!

Tabata Power Thursday!!! I started with a workout partner, she does her own moves and names them... my favorite is her "spin and sweat" lol... I def burn a lot more calories cause I am laughing at her silliness - she didn't last long though... apparently her shows are more entertaining than ShaunT....

Ugh - another post night shift workout... Friday Fight - I have a love hate relationship with this workout... Limited breaks - hate but I love the beeping count down at the end of an exercise - Sometimes I feel like I can't go on, but then I hear that timer starting and I know I only have seconds left and it gives me the push "I know I can do this for a few more seconds" and I push through!


I was bummed I got off track of the group - but feeling great after week 2 - Week 3, here I come!!!

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Insanity Max:30 Week 1 Review

 

After 2 rounds of T25, a little bit of Les Mils Pump, a little bit of TurboFire and 2 rounds of the 21 Day Fix, I needed to do something a little bit different as my weight loss has slowed down. I was losing weight at a very steady rate since April, but with a little lax in my diet and not being overly challenged in my workouts it had slowed and some weeks even stalled... Then like magic Insanity Max:30 was announced and I knew it would be my next challenge!

 

 

What my OCD brain loved was the nutrition plan - no guessing! Here is a list of foods, here is how much you can eat in a day, and here is a recipe book - how perfect! Everything from breakfast, to Shakeology recipes, to dressings!

Meal planning and prep is always key for me! My young girls demand a lot of my time and attention, we are on the go a lot of times and I work nights and evenings... so having a plan and having it ready to go at a moments notice helps me keep myself in check!

 

 

The fun part about taking on this 60 day challenge is that I am doing the program side by side with my exclusive test group!

Day 1 - Cardio Challenge

Cardio Challenge is the "fit test" of the program... Phew! Not easy and honestly I was a little disappointed with myself! The program has scheduled breaks (30 seconds about every 5 minutes) and I had to take 5 breaks on top of that!!! I got my heart rate up as high as I ever have and my highest calorie burn in 30 minutes which is amazing to me because I took so many breaks! I felt amazing (and thirsty!) when it was completed!! I instantly knew that this program would be what I needed to re-jump start my weight loss!





Dinner Day 1 - yum!

Day 2 - Tabata Power!

I really enjoyed this workout - I love pushing my body and using my body to train my body. Tabata training is an intense 20 seconds on, 10 seconds off... I thought to myself - "only 20 seconds ha I can do that" whoa it was intense! Had a great sweat going and felt amazing - although I am not sure how I am going to wash my hair.

 

  

Day 3

Today was supposed to be Sweat Intervals - I worked night shift the night before and I was getting ready for a second 12 hour night shift... I got up early to do my workout - only to find my girls begging for mommy time... Aubrey wanted a game of Chutes and Ladders and Kate wanted to play peek-a-boo - and I just couldn't pass it up! Especially after not seeing them all day - So they win (and so did I) - Rest day today and Sweat intervals will be made up for on Saturday!

Day 4 - Tabata Power

Ummm yeah - that didn't get easier

 

Day 5 - Friday Fight

Holy Crap! First of all, I was disappointed to find out that there weren't as many breaks - this really was a challenge between mind and body! It really pushed me past limits I ever imagined... whoa! The time went so fast, I was so focused on learning the new moves and convincing myself not to give up...

 

Saturday - Making up that missed Sweat Interval workout!

This was my favorite workout - it was a great mix of cardio and strength building! I added in 10 minute Ab attack since the girls were actually behaving for me lol - OMGsh! I thought the 21 Day Fix 10 minute Fix for Abs was a killer, this was unlike anything I could've imagined! I loved it! My body is so sore and I can see and feel it changing!!

 

PUMPED FOR WEEK 2 - even though it is the holidays and we will be busy and temptations will be high - I got this! More than ever I want this for myself... Shaun T said something in one of his pre-workout speeches that really motivated me - it's about me, in these 30 minutes its about me - getting me in the best physical condition.. I am so ready to be the best version of myself!!!