It’s that time of the week again, time for the Coach Wayne’s Weekend Update!
Time to get real. How many of you do really well all week only to blow it on the weekend? How many of you still haven’t figured out how to stick to your plan in the face of get-togethers, busy days, and plain old temptation?
If we think about our nutrition and the calories we eat as a long running average, we can see how much damage a “cheat” day can do. Say for the last week you have hit your numbers. You have racked up 3000 calories under your maintenance for those days. On Sunday, you’re feeling really good and you decide to reward yourself. You eat some pizza, you might have some ice cream, and you even have a Coke or 2. Without trying, you’ve racked up 2000 calories above your maintenance for the day. Now your average for the week is only 1000 calories under your maintenance. That means maybe you’ll lose about a 3rd of a pound but realistically, all the excess carbs and saw will make you retain weight. You look at the scale Monday morning in your up a pound or 2! Can you see how stupid that reward was!? Don’t ruin your momentum! You aren’t rewarding yourself you’re ruining yourself. Your hard work is worth more than some treat food that isn’t tracked.
Let that momentum roll… ride the way and keep pushing!
BOD EXCLUSIVE WORKOUTS
As I mentioned earlier in the week, Beachbody On Demand has some new exclusive trainer workouts. The one-on-one workout with Sagi is a blast! You definitely have to do some modifying if you don’t have a cable machine, but you can make it work. Next week I will post my modifications for the moves where the cable machine is used. You can get by just fine with an EZ bar, dumbbells, and Olympic bar.
See Coach Wayne’s First Review of BOD Exclusive
Did you get to check out Chet this week? Talk about inspiring! None of us should be thinking age is a barrier. I know so many guys that by the time their 40, they’ve given up. We can work just as hard as these young kids LOL and we can get just as great of results! Congrats again Chet!
That’s Chet N in the middle. Overall winner and the winner of about 4 other categories too!
So what will it be this weekend for you? Will it be another setback or will you go into Monday full of momentum? The choice is yours. And I know you can do it!
Bring it!
Coach Wayne
Need a coach?
My email: coachwayne@teamripped.com
IG: @wayne_wyatt
