Tag Archives: fitover40

How to Not Need “Cheat Days”

vegetables italian pizza restaurant

I don’t have “cheat days”.

I’m not THAT dedicated.

Hahaha!  Probably not what you expected to hear from me.

Nutrition supports your fitness goals in two ways…

  • Calories determine whether you are gaining, losing, or maintaining.
  • Macro and micronutrients help your body work optimally and help you feel better.

Food preferences are individual.  (I really dislike strawberry ice cream.  Go ahead – judge. But I’m going for the chocolate.  Or my recent new favorite – orange cream sherbet.  Must a summer thing!)

person holding ice cream with cone

Once you get used to using food as fuel, it’s like seeing the matrix.  Sort of.  You’ll still drop into the illusion and enjoy your favorites.

But those favorites are part of the matrix – they are a combination of calories and nutrients.  In the matrix, pizza has no value judgement – it’s just calories, carbs, protein, and fat.

That said, when I’m in a fat-loss phase (which I’m not this year), what someone else might call a “cheat day”, I call a refeed day.

On a refeed day, I’ll bring my calories up to maintenance – which means my goal is to eat the same number of calories that I estimate I will burn in that 24 hours period.

Usually, I do that by increasing portion sizes of foods I’m already eating.  But if I’m psychologically needing something I haven’t had in a while, that will come in on a refeed day.

It’s all logged.  It’s not a “cheat” anything because I’m not cheating by choosing “forbidden foods”.  No foods are forbidden for this purpose. 

Food choices are individual.  Yes, there are plenty of medical, philosophical, and ethical reasons why people have certain food preferences.

 That’s not what I’m talking about here.  I’m talking about controlling the amount of food you choose to eat – whatever that is going to be.

Actually, I do the same thing when I’m NOT in a fat-loss phase.  The difference is that I’m either at maintenance or in a controlled surplus with calories.

matrix

Not everyone likes the matrix.  I do.  I like the flexibility of choosing foods I like instead of using food lists.  I like how it changed my relationship with food by adding some structure and science.

Now the questions are do you do a refeed day, a refeed meal, and when? 

That’s another post…


If you’d like me to teach you how to do this for yourself, or to figure it all out for you  – a customized nutrition plan with live, weekly, support to make it all work when life gets busy – learn more here.

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Filed under diet, Nutrition

It’s Getting Real Now

41 days left as a public teacher.

Making progress through the checklist towards retirement…

  • Turned in my resignation letter.

  • Met with rep at Human Relations. (A lovely young woman named Caitlyn.  Grateful for the chance to meet her!)

  • Putting together the paperwork for the state retirement system.  (More complicated than it should be.)

  • Signed my school district’s Letter of Intent yesterday, but this time, for the first and only time, I had to choose the “I reject employment…” option.

That “I reject…” declaration threw me for a loop and triggered a little spike in cortisol that lasted for another 8 hours.


I’m excited and thrilled to take the risk to work for myself.  But I’m also nervous, praying, a little scared – all the feels.  This is a major life change.  


Our state striped away a lot of retirement benefits almost 10 years ago.  Even though I’m retiring early, I wouldn’t get much more if I stayed longer.  


So my last day with classes is June 11.  Teachers have an extra day on June 12.  My teaching contract is split over 12 months, so that is done at the end of July.


I’ve been working steadily since last fall to set up my online math tutoring business, www.OnlineGeometryTutor.com.  I’m not known online as a math teacher, so I knew creating content for that would take time.


Still working on the details of the online fitness service I want to offer. 


From my own experiences with this health transformation and talking to a lot of people about their struggles, frustrations, and *most importantly* the obstacles that prevent them from sticking with the plan, 
I know there is a need for something more than a plan on a spreadsheet.


There is a need for something more than just being told or shown what to do.  


Even me, working with one of the best bodybuilding coaches in the industry,  with his scary-smart programming, with my determination, work-ethic, and the experience of five competitions –
it’s still hard


Life happens for all of us, but life is also different for some of us. 


It’s a bit of a different challenge when you’re a middle-aged adult with adult responsibilities.


It’s a slightly different challenge when there are people counting on you who might not be able (or willing) to accept that your self-care is just as important as the role you play in their lives.


People assume that the thing they are missing is some character trait.  Maybe.  Maybe not. 
 What if it is something I can teach?  What if it’s something you know but just need support to bring it to the surface?


I’m in “plan mode” now until I’m done with the day job.  My first priority are the kiddos in my classes now.  And then I need to pack up my teacher life and turn in keys.


And then probably have a bit of a cry, take some time to decompress, and enjoy the backyard patio my husband is fixing up for “retirement” as I write this post.


If you’re on my
mailing list, I promise – you will be first to know when I have something to offer!

***

Training is progressing, but it makes for a boring blog post.  I think I’m max testing next week.  THAT should be interesting!  I’ve been growing.  🙂

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Filed under Life, Teaching