I don’t “give” cheat meals to clients.
Now before you violently scroll away 😂 Let me stop you right there.
Here’s what I also don’t do as a coach: Ask you to follow a strict and unforgiving diet either.
One of the first things a lot of clients ask me when they start working with me is, “Okay, when do I get my first cheat meal?”. This mentality that you’re willing to “stick it out in a tough diet” as long as there’s the “reward” of a cheat meal coming… Sound familiar? Yeah... that mentality is why you keep spinning your tires in your fitness journey.
My program, Balance + Thrive (open for enrollment NOW!) is about helping you break the extremes in your food habits. That means breaking the mentality of categorizing foods you eat when you’re “following your diet” and foods that you reward yourself with on your “cheat day”. The concept of “cheat meals” make it really easy to get into an unhealthy cycle of extreme restriction and extreme indulgence. You put pressure on yourself to “diet perfectly” throughout the week, and then totally lift that pressure on “cheat meal day”, and just go way overboard with food because of the release of any and all control.
And you hate, it don’t you? You know it’s unhealthy. You know it’s holding you back. But you feel like you JUST. CAN’T. HELP. IT.
Inside B&T, I help you break those extremes in dieting so you can finally start to live a healthy and balanced lifestyle.
You’ll learn how to eat in a healthy and calorie controlled way that doesn’t feel so restrictive that you HAVE to eat a cheat meal to motivate you to keep going. And when a special event comes up and you want to indulge, you can do that knowing that it won’t totally screwed up your progress.
If you’re tired of going through those extreme cycles of doing really well on your diet and then going totally overboard when your “cheat meal” comes along, come learn a better way to approach dieting and start building a healthy and balanced lifestyle inside of Balance + Thrive.
✨BONUS! Anyone who signs up for B&T before Wednesday 2/22 will be given to a free bonus coaching video call happening THIS THURS! Don’t miss this!
What’s your philosophy on “cheat meals”?
Posted at: 2019-05-19 16:40:03
Chili Lettuce Boats! They have a slice of Colby Jack, chili, Bluetop, and jalapeños.⠀
Lettuce Boats are one of the best keto foods ever! ⠀
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Posted at: 2019-05-19 18:01:05
Did he just make the biggest mistake of his life by handing that bar off, or is he about to receive the best gift he'll ever get? Time will tell.. #DNX
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We went out for breakfast this morning and there were so many tempting options (like the strawberry crepe platter)! But instead I opted for their egg white turkey sausage omelet, side of fruit and and skipped the toast.
This weekend turned into a bit of a write-off 🙈 Surprise engagement party for my bestie last night involved BBQ, crisps and cupcakes 😂👀
Haven’t tracked calories today but haven’t been too bad - my boyf just made me this yum salmon, rice and asparagus for dins 🥰
New week and a new start tomorrow 🙌🏻✨
Benslakt! Alltså det var rätt brutalt för en nybliven otränad mamma men är så jävla stolt över mig själv för att jag tog mig igenom allt och inte gav upp! Var sååååå kul och @akorahim var grym att träna med. Så jävla bra dag! .....dessutom körde jag till Stockholm, människan med kanske världens sämsta lokalsinne 😅 Glad att jag hade min älskade @lifebycaroline vid min sida hela tiden dessutom. ❤
Posted at: 2019-05-19 18:41:45
Know your oils and their smoking point!Choosing the right oil for the right recipe is optimal 💥
Love this image + content by my friends @meowmeix + @maxlugavere .
What is a “smoke point”? The smoke point is the point at which solids in the oil begin to burn and thus alter the flavor profile of the oil. It is unrelated to the temperature at which point an oil oxidized but is nonetheless important to pay attention to when cooking or baking. It is also a common misconception that you can’t sauté with olive oil. You definitely can but it would be best to use it at low to medium heats. At worst, the oil will neutralize, negating some of its health benefits but it won’t become toxic like the oxidative modification of oils like grape seed, corn and soybean oil.
Below is a list of some of the good oils, benefits:
Avocado oil - great for high heats, very neutral flavor, increases absorption of carotenoids.
Coconut oil (virgin) - great for low to medium heats, great source of MCTs. The evidence on MCTs is equivocal but encouraging for cognitive support.
Walnut oil - I would NOT use this to cook due to its preponderance of polyunsaturated fats. Great to use as a toping though
Ghee butter - great for high heats, contains trace vitamin A, E & K.
EV Olive oil - great for low to medium heats, rich in polyphenols, great source of monounsaturated fat.
Minimize the use of these oils:
• Soybean oil shown in many studies to be highly inflammatory (due to high omega 6 saturation levels). Over 90% of soy is GMO = more pesticides
• Canola oil - uses a synthetic chemical extraction methods, bleaching, and deodorizing
• Hydrogenated vegetable oils - high trans fat, inflammatory, impairs endothelial function, increase risk for cardiovascular disease
My personal go-tos are ghee, butter, duck fat in the winter and olive oil, avocado, coconut oil in the summer! Ryan ✌🏽❤️
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Day 7: Throwback Sunday with an awesome quote. "Sometimes things become possible if we want them bad enough." - T.S. Eliot
Looking back when I didn't care what people thought and I was rocking that double chin 😅 This picture was taken when I was dieting down last time and weighing around 115kg... 😬
Not sure why I gave up back then. But that failure, made me start this journey 💪Only this time, I'm not going to give up!
Zelf is het echt moeilijk om je eigen progress te zien. Een before and after is dan echt behulpzaam. Want ik had niet door dat het verschil zo sterk is. Ik vind mezelf nog steeds niet goed genoeg en ik betwijfel of dit ooit het geval zal zijn, maar als ik kijk waar ik vandaan kom en waar ik nu ben... dan ben ik wel erg dankbaar. De weg is vaak belangrijker dan de bestemming, en dat moet ik wat vaker beseffen. -40kg tot op heden!
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Peanut Butter Oatmeal no bake energy bites. These don’t look perfect but they are delicious! These are one of my go-to snacks when I’m craving something sweet and need some energy.
* 1 cup oats
* ⅔ cup toasted coconut flakes
* ½ cup peanut butter ( I used chocolate peanut butter from @peanutbutterco ) * ½ cup mini unsweetened chocolate chip chunks
* ⅓ cup honey (this is needed to bind everything)
* 1 Tbsp. chia seeds
* 1 tsp vanilla
1. Combine all ingredients in a large bowl.
2. Roll and compress the mixture into 1 inch rounds and place on parchment paper
3. Refrigerate a few minutes until firm and then transfer to an air tight container.
4. Refrigerate and enjoy for up to one week.
Posted at: 2019-05-19 18:38:23
what my sunday usually looks like 🌱 when i don’t have a set ‘plan’ for recipes i stick to the outer aisles of the grocery store and shop fresh. i only go in the aisles for things like cooking oils, peanut butter (FINALLY FOUND @rxbar VANILLA ALMOND IN A JAR!!!), and canned veggies. i also try to eliminate as much single use plastic as possible by bringing my own bags (marshall’s bags are the best for groceries) & skipping the bags in the produce section. i wash them anyway when i get home! 🌍 does anyone else have any earth-friendly hacks? love new ideas!