Loved the 25 Minute Speed Train Sample Workout!

Even if you've hit your 4% goal it's important to still keep your head in the game. It's easy once you hit a goal to slip back into old patterns that had you joining this challenge in the first place. Keep your nutrition in check and don't skip the workouts. You don't want extra bites, nibbles and treats to mess with your final weigh in. You are almost there, you got this!

I'm a couple days behind on my workouts put I'm still pushing through and catching up!

Food pushers, they mean well but they can ruin your diet. Going into the weekend you may have family dinner or a bbq to attend and your well meaning friends and family that show their love with food may be there.

Don't let the food pushers trip you up this weekend and set you back on your goals. Here are a few things you can say to the food pushers in your life:

- A simple and polite "no thank you"
- Say "no thank you" and then change the subject
- "That looks delicious, but I am full and couldn't eat another bite"
- "Thank you, I had a big breakfast and am not hungry yet but will try some later"
- "I would love to try some of your xyz but I am not hungry right now, I would love to take some home for later"
- "I have had plenty, but thank you"

Feel free to share how you navigate food pushers 😊

Staying on track with your nutrition does not come down to just prepping your food and tracking your macros. Sleep is also an important factor when it comes to keeping your nutrition in check.

Not getting enough sleep can increase the hormone ghrelin which is our "hunger hormone". Think of ghrelin as the little gremlin that makes your stomach growl. Ghrelin increases your appetite and food intake making it harder to stick to your diet plan.

Getting enough sleep increases the hormone leptin. Leptin, unlike ghrelin, helps regulate hunger and helps keep you feeling full.

So...make sure you are getting enough sleep not only because it's good for your overall health but to help you meet your nutrition goals!

If the scale isn't moving it's time to tweak your nutrition and make sure you are:

1. Measuring your food, even if you think you know what a portion is supposed to look like, give yourself a reminder, pull out the food scale or measuring cups. You don't have to do this forever but it's always good to have a refresher.

2. Track your food! Once again this isn't a forever habit but it is a good tool to learn if you are really hitting your calorie and macro counts and not going over (especially calories).

3. Be mindful while eating, limit distractions (tv, phone, work, etc.). When we eat while distracted it is easy to overeat.

4. And as we discussed before, be careful of bites, nibbles and tastes that aren't on your plan.

Happy Tuesday! After reading through everyone’s comments about this past weekend, here’s a couple thoughts:

Remember that there’s a difference between what you’re trying to accomplish during these four weeks of the DietBet vs. what you’re trying to accomplish long term. In trying to lose a specific amount of weight in a specific time, you have to understand that there will be things you HAVE to give up during this time. You KNOW what you should be avoiding….it simply comes down to what’s more important to you. Your brain controls your cravings and you ARE strong enough to say NO! Remind yourself daily, every hour if needed (set an alarm on your phone) WHY you’re doing this.

In taking these next three weeks to work towards or accomplish a specific goal, you’re learning and setting yourself up for sustainable habits after the DietBet is over. We’re not doing this so you can simply go back to what you were doing before…we’re working on changing your behavior and mentality. YOU GOT THIS!!

Happy Monday!

How’d your weekend go?? Are there any tweaks you need to make this week?