Fit For Life Solutions

No Excuses, Just Results at Fit For Life Transformation Centers!

When Do We Get a Cheat Day? – 10 Cheat Day Alternatives

Cheat Day AlternativesCongratulations on making one of the most important decisions of your life! We realize that once you receive your manual, you may still have a few questions. One of the most popular questions we get is, “When do we get a cheat day or cheat meal?”

Let’s cut to the chase; it’s Day 43.

We realize this is not what you wanted to hear. Change is difficult, and you’ll be making lots of changes over the next 6 weeks. Following the damn instructions is critical for success on the program. We didn’t say it was easy, but it will be worth it. The good news is that there are cheat day alternatives.

10 Cheat Day Alternatives

It’s important to celebrate the wins along the way. Here are some FTDI – approved cheat day alternatives:

  1. Go for a hike. As the weather warms up, get outside and enjoy the outdoors. This doesn’t have to be some grand adventure, perhaps there’s a community trail with a beautiful experience. Take a friend or go alone.
  2. Buy a new pair of shoes or workout outfit. New shoes or a new outfit also tend to reignite excitement because you can’t wait to show them off.
  3. Get a manicure, pedicure, massage or facial. A relaxing day at the spa over the weekend will have you feeling rested and ready for another week of hard work.
  4. Buy a new kitchen gadget. You’re learning new ways to cook, why not make life a little easier with a new kitchen gadget?
  5. Go see a movie or play. Just be sure to avoid the concessions counter.
  6. Buy flowers for yourself.
  7. Learn a new sport, activity or hobby. Have you always been interested in learning fencing, Zumba, kickboxing, or maybe gardening? Look into classes offered by your trainers, local businesses or community adult schools.
  8. Buy a new goal outfit. Splurge on something special to help motivate you to get to the end successfully.
  9. Eat a Quest bar. They come in a lot of flavors and most people like them.
  10. Do something nice for yourself. Spend extra time alone browsing tools at the hardware store, paint your nails, play an extra hour of video games, enjoy a quiet afternoon at the coffee shop (tea or coffee with approved sweetener only!), take a nap or even sleep in!

These are just 10 cheat day alternatives, but get creative! You know what makes you tick. Make a list of things you enjoy and keep them on hand for when temptation hits hard. Promise yourself a reward for each achievement along the way.

 

How to Overcome Adversity When Starting a New Healthy Habit

Developing new, healthy habits is oftentimes met with negativity from the people around us. There are several reasons for this, but the good news is, it won’t always be this way. Consistency is important, not merely for your own benefit, but ultimately, for the benefit of those around you. Here’s how to overcome adversity when starting a new healthy habit.

Understand Where the Adversity Comes From

There are many reasons why you may experience adversity when starting a new healthy habit, but here are a few of the most common:

  • Guilt – When you begin a new workout routine or diet, oftentimes a feeling of guilt may rise up in those around you because you are making changes they know they should be making themselves.
  • Fear – Our American lifestyle is largely defined by food – parties, eating out, using food to cope with our feelings, celebrating. When your friends and family see that you’re making significant changes in the menu, they may be afraid that you’re going to force them into changes they don’t want to make themselves. They may feel threatened that things won’t be the same between you when you choose to forgo that beer or slice of pizza during a guy’s night, or that you’ll no longer know how to have a good time.
  • Credibility – This one falls on us. If you’re one of the many people who have started something only to revert back to old habits, it’s very understandable that those around you will consider this just another one of those false starts.

How Do I Overcome Adversity When Starting a New Healthy Habit?

The answer isn’t simple, but here are a few things you can do this time around:

  • Mention it Once – And once only. Let those around you know what you’re up to, but then leave it at that. Constant reminders may incite more feelings of guilt and resentment from those not ready to make changes.
  • Consistency – Don’t expect support right away, because it usually doesn’t happen like this. Consistency is key, especially if you’ve had false starts in the past. Keep going, because chances are, when they see that it’s real and working, you’ll have earned their respect and they’ll want some of what you’ve got.
  • Invite Participation – Ask your family for meal ideas and get creative. Bring your kids to the market to select produce, ask your spouse to help prepare the meal, ask a friend over early to help with meal prep. When someone participates in the process, they’re more likely to want to help consume their shared creation.

For a great video on this, check out the recent entry from Thomas DeLauer on Overcoming Negativity: