Five tips to get back on track after an overeating emergency!

This is the time of year when we go to parties and celebrations revolve around food, and while we have the best of intentions, we’re also human.

I want to share with you five tips to implement after an overeating emergency, in the event that you had the best intentions, but maybe someone gave you an extra glass of wine, and then you realized you ate a lot more than you thought you would eat!

So, I’m sharing with you what to do the day after, but this plan starts on the DAY OF the overeating...

1.  STOP THE EATING! 

Stop the bleeding - you’ve heard this term before. Just stop. I know many people, myself included where I have fallen of track one day, and just eaten junk, and more junk! 

And my mindset starts saying: "Who cares? Ruined the day already, might as well just eat whatever I want, this whole cake, and all these leftovers and TOMORROW I’ll get back on track."

Freeze leftovers, or give them to guests to take home.

Once you realized you’ve blown it, don’t keep blowing it. Drink a bunch of water and go to bed! STOP THE EATING!

2.  FORGIVE YOURSELF
This is the most important. We make bad decisions, we are under stress and we continue to beat ourselves up when we don’t recognize that it’s JUST ONE DAY, we’re human, many people did this too. So forgive yourself. Remember that you are HUMAN!! It’s not that big of a deal.

3. Replace your pity party with a PLAN!
Intead of saying, “Oh, I suck! I’m a loser! I have no self control! I knew I would do this! I can’t believe I did that! I should go drink a bottle of wine and eat a quart of ice cream!”

Instead of getting deeper and deeper into your pity party,
Grab a piece of paper and a pen, or your phone and create your plan for the next day.
That means: Scheduling your workouts and making a meal plan for the next few days.

4. YOUR WORKOUTThe day after, your emergency plan should include, getting yourself up and getting yourself ready! Get yourself together. Don’t let yourself to continue to feel gross. Take a shower, fluff up your hair, put some lip gloss on, ladies, or men, put on deoderant and clean clothes, whatever you need to do, but get yourself together, before you go to workout! DO NOT HANG OUT IN YOUR SWEATPANTS OR PJ’s!

And your workout for the day after should be steady state moderate intensity cardio. Not the best fat burning method, BUT that’s the way to sweat out that sodium and sugar.

Your body will feel off because you ate foods you don’t normally eat, and ate a lot of them. You had more sugar than normal, or maybe more MEAT than normal, and whatever it is, you want to get those out of your body, AND exercise will make you FEEL GOOD! I want you to FEEL GOOD, because this can be a vicious cycle, of feeling bad about what you ate, and then eating more because of feeling upset and disappointed in yourself. 

You're not going to let that happen! That’s why this is a plan for FEELING better, and so do some steady state cardio aerobics for 45 minutes to an hour at moderate intensity.

SO, you’re not dying for an hour, but you’re sweating it OUT!

Follow it up with 10 minutes of yoga type stretches that involve twisting the core, because twisting helps digestion. We need to get things moving and OUT of the system. So, twisting helps that along.

5. GREENS AND WATER
What are we going to put in our bodies to help digestion and help things to move? Fiber in the form of greens: kale, spinach, broccoli, lettuce...NO MEAT for one day!
Try for one gallon (108 ounces) of water. Fill up a gallon jug, or fill up enough bottles of water to make a gallon and start chugging!

These five tips will help you handle when the day before you overindulged.

BUT the most important tip is #2 Be kind to yourself. You are human. We compare ourselves too often to other people’s highlight reels.

We’ve all been there, me too, but best way to overcome it, is to get yourself back on track as quickly as possible!

If you need more support, consider joining my November 28 accountability group, where we'll be on a Mission to Maintain during the holidays, or fill out the form below.

Fill out my online form.

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Free 7 Day Clean Eating Group

It's January and summer feels so far away. Maybe you made a New Year’s resolution to get healthier and fitter, but don’t know where to begin. Maybe you started off strong at the beginning of January, but now motivation has waned, as the cold and snow has set in. Summer is 5 months away, the winter blues have set it, and maybe you feel your healthy goals can wait a bit.

Why wait?  Why not tackle them now, and chase away those winter blues! If you need a little extra motivation, inspiration and excitation (or a lot!), join my free 7 day clean eating group. Many people come to me wanting assistance with clean eating basics, fitness and how to get started.  

I really have found my life transformed by clean eating and exercise and I want everyone to find their own formula of what works for you with your nutrition and fitness so that it is indeed a lifestyle and not a one-time crash diet.

I remember back to my first few weeks and even months of clean eating and it was HARD!  It was hard to kick some of my previous bad habits like diet soda, carb overload and pizza addiction!  It was hard to cut out the cream and sugar in my coffee and to find recipes that our whole family enjoyed.  So this was a whole new ball game for me.  Yes it did take me time to understand but I was determined to change my body more than I wanted to stay the same!

So if I can help the process along by giving you a 7 day meal plan, daily accountability, motivation and support then I am all for it!  

What are the requirements?

1.  You must make me your official Beachbody Coach by going to my site and creating a free profile.  This way I can send you recipes, meal plans and monthly motivation and tips to keep you on track with your lifestyle.

2.  You must participate for the next 7 days in our online closed facebook group each day!  

3.  Commit to checking in 1x per day, rating your day and charting your progress.

4.  Invite 1-2 friends to join!  Why not bring a few friends along for the ride! There is nothing better than having an accountability partner in the next 7 days!!!!  You are more likely to stick with it if you have someone by your side.

What do you get for joining? 

1.  You get a free 7 day meal plan.
2.  A grocery list
3. A place to check in daily, ask questions, get support and motivation.
4.  Daily tips that have worked for me.
5.  Strategies to handle emotional eating and temptations.

Are you ready to get started?  We will begin the group on Monday, February 2 so please reserve your spot today!

Go to beachbodycoach.com/vanessamc246 to sign up now, or message me at vanessamc246@gmail.com

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6 Clean Eating Hacks for Dining at Holiday Parties

This time of year, there is food and parties everywhere I look!  These next two weeks I have an office holiday party, an office holiday luncheon, my husband's holiday party, a gingerbread house making party for my kids, and then my family comes for Christmas with all sorts of treats and family favorite recipes to eat.  To navigate these parties and stay true to my clean-eating principles, I follow these principles:

1. Bring an eat clean dish. For every holiday party, I always volunteer to bring a fruit or vegetable tray, or a healthy fruit or vegetable based dish, like roasted veggies, to share. This way, I'm guaranteed to have some healthy food to eat.

2. Skip or go easy on the dips and condiments. I go easy on the mayonnaise and cheese based dips and even the guacamole and the hummus.  While guacamole and hummus are healthy foods, they are also high in calories which can quickly add up.  So, I put just a spoonful on my plate to eat with veggies, or skip these dips all together.

3. Drink lots of H20. I drink lots of water before, during and after the party. It helps me feel full and hydrates me, so I quench my thirst, which can sometimes be mistaken for hunger.

4. Limit alcohol consumption. Alcohol lowers inhibitions and will-power.  After a few drinks, I'm more tempted by the sweets and calorie-laden foods. I take a few sips of my drink, and when I've reached the halfway point, then drink a glass of water. My goal is to drink two glasses of water for each alcoholic beverage, which I limit to two.

5. Start small and take it slow. I start with the fruits, vegetables and clean proteins.  After filling up my plate with these, I eat them and don't go back to the buffet table until I've chatted and visited with my family or friends for half an hour. This gives me time to digest and feel full.  When I'm ready to go back for some treats, I make sure it's a dish I really love and will enjoy.  Then I eat it slowly, savoring each bite.

6. Back to business the next day. The day following a party, I go right back to eating clean and get on a good sweat! 

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