Cheat Days

The best time to have a cheat day is over the weekends, especially if you are doing meal preps throughout the weekdays. You don’t want to limit yourself by not having a day to enjoy what you love to eat. Keep in mind, however, that you don’t want to make it a habit of being inconsistent with your healthy diet. Here are some ideas that could help you.

  1. Put it on your calendar! Make your cheat days full of excitement! This way, when you are close to the weekends, you have something to look forward to and know the perfect dates to make plans out with friends and family for your reward meals! If you don’t want your cheat days to be every weekend – then put the days of each month on when you want your cheat days to be.
  2. If you never have a cheat day to enjoy the foods you like to eat, you can easily overdo it. The inconsistency of not having a cheat day will cause your body to crave more of the foods you want and cause you to end up binge eating. Make sure you relax and enjoy treating yourself from time to time!

Chocolate Chip Nut Granola Bar
1 cup of organic gluten free rolled oats
1 whole 88% coca chocolate bar chopped (non-dairy)
1/4 raw almonds
1/4 cup macadamia nuts
1/8 cup of pumpkin seeds 
1/4 cup coconut oil
4 Tbsp. PB&2
4 Tbsp. Organic Agave Nectar

  1. Mix all the ingredients together in a mixing bowl.
  2. Refrigerate on a 9×9 pan for an hour.
  3. After refrigerating, cut bars into squares – you will make roughly nine bars.
  4. Enjoy! Place the other bars in the fridge to eat throughout the week.

Protein 4.7
Serves: 9

Gym/Home Workout:
Dips 12x with light weight on lap
Bike for 1 mile on the elliptical, fast pace within 4 minutes or less.
All around the worlds 12x alternating (24 total) Plank push-up position.
Bike for 1 mile on the elliptical, fast pace within 4 minutes or less.
Plank Jumping jacks 30x
Bike for 1 mile on the elliptical, fast pace within 4 minutes or less.

Workout: Complete 3 rounds
Skaters 24x total
Lunge walks 10x on each leg (holding dumbbells)
Step ups 15x on each leg (holding light dumbbells)
Squat holds 60 seconds (find a wall and hold arms out in front of you)
Box Jumps 24x altogether
Bicep Curls 15x with light weight

Abs: Complete 3 rounds
Butterfly Kicks/Swim Kicks 25x total
Mountain Climber 24x total
Toe Touches 24x total


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