Day 30 - March 23 - TTT, part 3

Tuesday Tip from a Trainer (with Brittany Stiles of Bluewater Fitness): Pick one day to truly INDULGE!

My notes:
This is also suggested in Bill Phillips' Body for Life. This day gives you something to look forward to when you KNOW you'll get to have fried chicken, pizza, a candy bar or a big bowl of ice cream. This keeps in step with your program and YOU get to pick what day it's going to be. http://www.hussmanfitness.org/html/TPBodyforLife.html says this about the "free day": The free day gives you something to look forward to, keeps your body "confused", and gives you a chance to have that pizza and ice cream you've been eyeing all week, but don't go way overboard. There's some evidence that cycling high and low caloric periods with weight training can help muscle gains, but the effective cycle is evidently about two weeks, not one day. And if your primary concern is fat loss, I wouldn't try to get that fancy.

This tells us not to sit at home eating takeout, Krispy Kremes and bags of chocolate all day...but enjoy it! Go share a pizza with the family, enjoy french toast for breakfast and/or have a candy bar, whatever you consider an indulgence. Just be reasonable and know that there are still consequences with these conscious choices. Have a deliberate plan of action going into your free day so it doesn't get away from you.

I am choosing Monday as my free day. It's my weigh-in day and I know I have the rest of the week to make healthier choices and workout. I'm calling Mondays my "white" days, enjoying my sweet (sugary) snacks, white rice and white flour items (fried chicken, tortillas, bread, pizza etc). Yes, I will be reasonable but it's great to know these options are available and I only have to think about my "weaknesses" for one day. The rest of the week will be dedicated to finding foods that keep me on track! (I'll also be forgiving myself when there's a slip. *g*)

This is a wonderful "tweak" opportunity, especially after yesterday's weigh in. I'd been going a little willy nilly when it came to sweet treats (which I'm a sucker for!) and this has already started great conversations with my daughter about sugar and health.

ENJOY YOUR FREE DAY!

Meaningful Movement: 30 minutes of stepladder on the treadmill and 1 hour of Zumba

Foods that fit in a baby bowl, Day 30:
-8 oz of peanut butter and banana smoothie
-Small Chili from Wendy's with 8 crackers
NOTE: With the crackers this went over the bowl. I was just STARVING by the time I ate and didn't want to go grocery shopping with a growling tummy.