WEEK 4: DAY 4 · THURSDAY 

MINDSET FOR THE WEEKEND 

REGULAR MACRO DAY

 

“This week, I will not break promises to myself. I believe that every time I break a promise to myself, I begin to distrust my own words a little more and lose a little more faith in my abilities. I am committed to working on self-trust and self-love.”

 

Happy Thursday, friends! 🤩 How are each of you doing this week? Are you hanging in there? Do you like the heavy focus on mindset this week? At the end of the day, mindset really is what matters. Oftentimes, we do great all week until Thursday evening rolls around.  For many of us, it’s common to have our "weekend" begin on Thursday evenings. Am I right? Hey, takes one to know one...😉

 

While this may be okay every now and then, you need to understand that if this is a common occurrence, it could be the reason you aren't progressing as quickly as you would like. Using your app should help you track your specific data. If you feel like your results are slow, it’s always good to refer to your data. That is the reason we track. Tracking doesn't make you obsessive over food just like having a financial budget doesn't make you obsessive over money. Implementing both can help you reach your goals while also showing you areas in which you need to improve; in turn, these tools help you build a life you desire to live. 🙌

 

I encourage you to stay on track this week. If you begin eating outside of your macro goals on Thursdays every week and that lasts through the weekend, that's 42% of the overall picture -- and that doesn't even include "memories over macros" situations. Isn't that eye-opening? Commit to keeping your head in the game today! You've got this! 

 

TODAY’S ACTION ITEMS:

  • Post a screenshot of macros! Stay on track today, friend!

  • Complete your strength training workout in the app! 🚀

  • Do you find that your weekend sometimes begins on Thursday nights? Have you ever referred to your data and recognized where you may struggle? Isn’t this concept eye-opening?

 

Hi, friends! This morning, we chatted about the importance of staying tight on our nutrition on the weekends. For some of us, that begins on Thursday evenings. Because we are more likely to eat out at restaurants on the weekends, I wanted to take a moment to discuss this topic. If you work outside of the home, your daily lunches also may come from a restaurant.  It's important for you to remember that we aren't tracking for perfection. We are tracking for data. If you're frequently eating out at restaurants and not seeing results, your data can reveal a few things. Here are some tips for eating out at restaurants:

 

  • Look at the menu ahead of time. Choose a meal and pre-track it before you go. Doing so will give you a better chance of sticking to your plan.

  • Once you have your meal tracked in your app, work the rest of the day around it. This will ensure that you don't exceed every macro.

  • Try eating a lean source of protein before going. Protein satiates us by making us feel more full. If you can't eat protein before going, make sure to choose protein at dinner. Try eating it first to see if it fills you up. Fill in the rest of your plate with healthy vegetables and/or fruit.

  • Ask the waiter what your meal is cooked with so that you can gather data and track with more accuracy. 

 

Remember that your data may not be completely accurate because we often don't recognize hidden macros like butter, oils, etc.. If you feel like you're doing everything right and not seeing results, your data is likely incorrect. You may need to go back to the drawing board and determine what you need to clean up in order to progress. ✅  Check out more tips in this great article below!

 

https://emilyfieldrd.com/blog/how-to-hit-macros-at-restaurants/

 

XOXO!