Happy 4th and the Weekend Update

On Monday, many of you will get a chance to celebrate our Independence Day in the  United States. Or more likely than not, you will be celebrating some weekend parties, barbecues, and fireworks LOL So when you are still in a clear state of mind, let me focus you in… The calories you eat this weekend still matter! Just because it is a holiday and you will get to celebrate with friends and family, doesn’t mean that you have to put off your goals. And believe me, you can still have fun!

Coach Wayne’s Tips for the 4th of July (really, any holiday…)

• Plan ahead – pre-record your whole day of eating in MFP – work those treats in!
• WORKOUT HARD – build in a good calorie deficit with a tough workout! Maybe even do a quick HIIT workout on top of your normal work.
• Get your protein in early.
  • In most cases, the “treat food” we like is not high in protein, so eat as much protein as you can while staying in your goals.
• Eat LIGHT in the morning. Save your calories for the party!
• REMEMBER going over by 100 calories is not the same as going over at 1000. So don’t say “well I already ruined my day” and stuff your face for the rest of the day. Show some control and stick as close to your plan as you can.
• Drink that water! Soda, juice, beer all pack on pretty useless calories. Work them in your day if you can, but pass if you can’t fit them in your macros.

The SUMMER BOD Challenge

ICYMI: I will be doing a Beachbody On Demand Hybrid and Challenge Group starting July 11. There are 2 posts you should check out.

Coach Wayne’s Summer BOD Hybrid

Summer BOD Challenge Nutrition

Again, all you will need is the Beachbody On Demand streaming service and you will get access to so many amazing programs! If you are unsure, the first month is FREE and I will give people fair warning to cancel if need be. The Facebook group will be opening up later today, so make sure to LIKE the teamRIPPED Facebook page by clicking here!

Let’s make it happen teamRIPPED! I really hope you will join me for the Summer BOD Challenge and that you have a great 4th of July!

Coach Wayne

Need a coach?

This is what I do. I help people get results and use my experience and the experience of thousands of teamRIPPED members to do it. I have been there and done it! My help costs you $0... NOTHING! So try me. Send me and email or message me on Facebook. I am here to help! All you have to do is sign up below and you will be part of teamRIPPED!

Join teamRIPPED

My email: coachwayne@teamripped.com

Facebook.com/teamRIPPEDcom

IG: @wayne_wyatt