What to do when you mess up



WELCOME TO THE CLUB! Now you are one of US - people in general ✨⠀⠀⠀⠀⠀⠀⠀⠀⠀

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Will I put on weight overnight because I ate a donut or had a couple of extra drinks? Will I wake up looking "flat" because I haven't trained in two weeks? ⠀⠀⠀⠀⠀⠀⠀⠀⠀

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Not necessarily IF you account for it and take action so it won't derail YOUR GOALS. ⠀⠀⠀⠀⠀⠀⠀⠀⠀

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This is why we like to give our clients a fitness program and a macronutrient plan that include a weekly training volume 🏋🏻‍♂️ (Training Volume (V) = Sets (S) x Reps (R) x Weight (W) ...or simplified: V = S x R x W) and calorie targets to track their WEEKLY goals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀

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☞ If you skip a training day, spread the volume across other days to reach your weekly goal. ⠀⠀⠀⠀⠀⠀⠀⠀⠀

☞ If you overeat on under-eat one day, tweak your calorie intake for the rest of the week to reach your weekly goal.

☞ Don't get caught up on the number on the scale. Fluctuations in weight from day to day are perfectly normal. The average adult's weight fluctuates up to 5 or 6 pounds per day. It all comes down to what and when you eat, drink, exercise, and even sleep. Some reasons why it may happen:

- high intake of rich fiber foods

- high consumption of sodium (the CDC recommends around 2300/day)

- not bowel movement

- ladies, you may have weight fluctuations because of your menstrual cycle and water retention (it’s completely normal to fluctuate 1% from day to day - some people will fluctuate up to 2%) ⠀⠀⠀⠀⠀⠀⠀⠀⠀

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💪🏼🧠 Remember that what you do with these setbacks will reveal more about your character than anything else, and our nutrition coach can help you develop a flexible nutrition plan and solution scenarios to cope with any setbacks along the way#adherence⠀⠀⠀⠀⠀⠀⠀⠀⠀

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#flexibledieting#onlinecoaching#eatsmart#trainsmart#balance#IFYM#Fitnessprogram#weeklygoals#lift#resistancetraining#maewellness#sustainable#longtermgoals

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