What? 12-month free gym membership - Cheat-meals and exercise – bring on the challenge!

By: Quinton de Bruin

Excited? Yes we will get to the free membership soon, but first, burning body fat is a game of inches and like any sport, the difference between good players and great ones is not always a superior skill-level, it is more often the case of doing the small things right more often than the next guy. The last few days have armed us with information to help us do the small things right and the rate or effectiveness of the challenge will rely solely on our ability to eat and exercise consistently and correctly more often than not.

The things about fad diets is they have rules, and rules make things difficult. I was relieved to read about allowing yourself to indulge in your favourite, yet totally poor nutritional foods. An objective of a 30-day transformation in lifestyle is as much about learning what foods serve your body well as improving your relationship with food.
Having a cheat meal (you can have a maximum of 2 per week during these 30 days) allows you to 'reward' yourself with a meal of whatever you like – absolutely anything – pizza, burgers, ice-cream, chocolate or grilled cheese! The important thing about these meals is to enjoy them and not to feel guilty for having them at all. The reality is that this one meal in itself is not going to derail your programme. You need to consume around 3,600 calories in the meal to gain 0.5kgs of pure fat. A heads up though, you will likely see dramatic weight fluctuations after a cheat meal, this is normal and is primarily water weight.

Avoid these meals becoming a bad influence on your diet. Ensure that they are the only outlet for you to eat unhealthy foods. If you do "accidently" eat poorly, make this your cheat meal for the week and wait till the next week before indulging again. Oh and don't feel like you have to have a cheat meal, naturally if you don't have them, your results will (like in sport) be better than then next guy who is having them.

Instructions for "Cheat" Meals:

  • Keep a "food craving notepad" throughout the week. Every time you get a craving for something, add it to the list of foods for your feast. This way you can acknowledge your craving and remind yourself that you will have permission to indulge during our meal
  • Indulge on a regular day off as you will have more control over when and where you eat
  • Plan ahead and eat out for your feasts at your favourite restaurants. Make it fun.
  • Drink plenty of water, in excess of 250ml eight times a day, to help your body process excess salt and carbohydrates
  • If you choose to eat carb - or sugar - heavy foods, do your best not to eat high amounts of fat at the same time
  • Minimize insulin surges by blunting sharp jumps in blood sugar
  • oConsume grapefruit with breakfast or as a snack, which will help regulate blood glucose. Add cinnamon to foods to further blunt blood sugar spikes.
  • No matter what, throw out all "indulgent" food before the next morning. Yes, even leftovers. This is absolutely essential.
With only a weekend between us and the start of the 30 days, it is possibly a great time to mention that we want you to join us – whether you are a member of Body and Motion or not. By joining us I mean challenge someone to take on a commitment around their health and fitness for a 30-day period (obviously you are committing to a challenge too right?) It doesn't need to be about weight loss, it could be muscle mass increase, body fat percentage reduction or to run further or fast or jump higher. 2017 is a year of change and impact and we need your help to reach out to the people you care about. Creating change, and fighting lifestyle-related diseases starts with parents changing their ways – as a parent I would love you to join me to help our next generation by becoming better health and nutritional role-models.
If that isn't enough of an incentive, we are so passionate about our vision (Create an inspirational and empowering movement that supports and educates individuals and businesses in our community to make positive changes to the quality of their lives) that we are giving away a 12-month membership to the individual who has had the most challenges accepted on this post. To qualify simply comment with "[name of the person you are challenging] I challenge you" and when they reply to your post with "challenge accepted" boom, you're on the board!

The small print: now is probably a good time to encourage you to have a discussion about your personal situation with your doctor, a nutritionist and the Body and Motion trainers to work out how best to achieve any challenges you have in mind. The thoughts in these blogs are my own personal opinion and shouldn't be taken as direct advice. Some of the choices around what I consume or what activity I partake in may not be endorsed by Body and Motion. However, the team will always be keen enablers of your fitness goals! Talk to us today.


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