Excuses vs Reasons
Module No. 6
Wow, already in week three! It’s crazy how time flies by. Hoping you had a good weekend and set yourself up for a successful week. A couple of things I want to cover for this week. Hoping that by now you’ve really found your ‘groove’ with the meal portioning and workouts. And if you haven’t, don’t be afraid to try something new to make it work for YOU. Switch your workout time, try a different carb source, buy a couple of items premade, do whatever you need to do to get the job DONE. Nobody’s ‘fitness’ will look identical to another’s, even within this kind of program – so don’t be afraid to trust your intuition and adjust to your lifestyle!
That being said, one thing that’s hard in the beginning of a new wellness plan is separating your excuses from reasons. What’s the difference you may ask…?
A reason is logical, factual, and unavoidable.
An excuse is inconsistent, avoidable, foreseeable, and controllable.
Oftentimes, we convince ourselves that our excuses are reasons, because we are too ‘close’ to the situation that we don’t see it for what it truly is, a big fat EXCUSE. If you’re wondering what some common excuses are for this – and their counter reasons, look no further…
- There was no healthy food in the house so it was my only option
- I worked too long of a day, got out late, and I couldn’t workout
- I take care of everyone else all day the last thing I want to do when I come home is workout
- I was at a birthday party so I ate a piece of cake
- I was traveling all weekend and couldn’t eat on plan
- I was unprepared for the week and did not stock up on healthy food and chose to eat off plan of what was in the house
- I did not prioritize my health and wellness above work so I chose to stay at work longer and skip my workout
- I constantly put others before me and don’t put any energy toward my needs or commitments
- I went to a birthday party and chose to eat a piece of cake despite my goals
- I didn’t take initiative to prepare my food for traveling or use my resources to ask for help to stay on plan
Travel/Eating out Tips
Plan in Advance
Account for what a day of eating may look like ahead of time. Choose a mix of foods that you are able to bring yourself, as well as some you may be eyeballing while out to eat or in a social setting.
- Ask your hotel for a refrigerator, they must provide you with this if you explain you have a medication that requires refrigeration, this way you can keep leftovers in there, or go to a local grocery store and grab some fresh fruit/veggies.
- If you really want to avoid costs/eating out, invest in a small George foreman. I have done this before and brought it to a hotel. With this and a fridge you can essentially make fresh proteins on demand! Eggs, chicken, fish, you name it. Get creative : )
Option 1 – If you eat out at a restaurant, LOOK UP NUTRITIONAL INFORMATION before ordering, then decide if you should eat whole, half, third, or what not. If the restaurant does not offer nutritional information, look up on MyFitnessPal a more common restaurant that has a similar dish! No it will not be 100% accurate, but that’s not going to make a difference in the long run, remember… DONE > PERFECT
Option 2 – get comfortable being the person who asks for a specific order, almost any restaurant will provide you with non sautéed, baked options at your request. A simple meat with vegetables and a side salad is incredibly easy to request anywhere. Stop letting yourself convince you it’s rude to be ‘picky’ – you deserve an enjoyable experience eating out without anxiety!
Easy Packable Foods for Travel/On-the-Go
- quest bars/kind bars
- peanut butter/almond butter individual packets – like these
- rice cakes/bagged granola/cereal
- protein powder – one of my favorites in either PB Cookie, Vanilla Cookie or S’mores!
- oats (pre-bag mixed with cinnamon/stevia)
- pre-make protein pancakes
- tuna packets – love these
Drink more water than you think you need! Carry an empty bottle with you on all flights and wherever you go. Typically, when people travel they feel unusual hunger when they’re actually just dehydrated!
This one is my favorite because it holds a liter so aiming to get 4 of them in a day doesn’t seem to bad 😉
Turkey Meatballs with Spaghetti Squash
(Great for anytime meal)
Ingredients1 medium spaghetti squash
- 1 package extra lean ground turkey (~5 servings)
- 3 cups raw spinach
- 5 tbsp coconut oil
- 1/2 cup chopped red onion
- 1/2 cup chopped tomatoes
- basil for garnish
- pink sea salt
- Set oven to 405 degrees F.
- Cut squash in half and bake in oven for 40-45 minutes
- Saute red onions and spinach in skillet using coconut oil spray
- Mix together ground turkey, sautéed vegetables, coconut oil, garlic and spices. Portion out with food scale or hands (4 oz)
- When Squash has 15 minutes left, insert meatballs in for remaining time
Yield: 5 servings (254 calories per serving) Fat/Carb/Protein = 10g/15g/26g
Learn More on YouTube
If you have questions about the training programming checkout out growing YouTube channel, TheOMNIFIT2016 (also linked in the Connect With Us section below). We are still in the process getting all of the videos that correspond to the program loaded, but will be able to help you with the exercises through the Facebook Group if it is needed.
Thank you so much for trusting us to guide you on your journey! We are excited to grow with you.
LEILA NAGHSHINEH Program Coach
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You may have some questions or want to share some of your progress through the week. We’d love to hear from you!!