So without further adieu… To a Fit Easter!
You have 6 variables (letters of Easter), of which you want to accumulate 20 points. Different variables (letters) have varying point worth, without implying order of importance of course. This allows for flexibility in your Easter plan, while sticking to your guns and keeping your Easter weekend a fit one.
Lesson learned? You should and you can! The trick to being able to keep fit over Easter weekend, much like other Holidays and family gatherings, is made successful by the same practiced concept that we use in all aspects of our daily being (hopefully)- Balance! Simply take a few moments to plan for what you’re willing to do, okay with resisting temptation from, as well as satisfied with the efforts given and results yielded from those efforts. Once you do this your Easter weekend and family gatherings will continue to be fun-filled, extremely tasty, and memorable as ever.
Although extremely simple, some of you might worry this concept of preparation and balance sounds a little complicated. While it takes minimal effort and yields zero difficulty, I’ve prepared a fun little twist for you below, in order to assist with the planning and simplify your means of accomplishing a “Fit Easter.”
Just as I’ve stated above, here are the directions:
· You have 6 variables (letters of Easter), of which you want to accumulate 20 points
· Different variables (letters) have varying point worth
o Without implying order of importance of course
o This allows for flexibility in your Easter plan, while sticking to your guns and keeping your Easter weekend a fit one.
· Your overall goal is to accumulate 20 points over your Fit Easter weekend.
o You have 100% control and decision power in determining which elements/options to use in order to accumulate the 20 points.
· By doing this & accumulating 20 points, you should feel zero guilt and 100% accomplishment for achieving your Fit Easter, while avoiding putting too tight of restrictions and boring yourself into failure.
Enjoy & don’t be afraid to have a little fun!
Easter Plan:
ELEMENT | DESCRIPTION | POINTS WORTH |
E = | Exercise for 30 minutes (via whichever method suites you) · Within your heart rate training zone(if you don’t know your zone: o Use 220-age=HR max o Apply your % and multiply is by your HR max o Example: § 220-(age)25=195 (heart rate max) § 65-75% Age predicted HR max=126-146 bpm o Note the above is simply an example of % to train at, for a 25 year old adult in average physical condition · Exercise for 30 minutes within your HR training zone continuously, without interruption(meaning not split up throughout the day) | 5 points · per 30 minutes · 1 hour=10 points |
A = | Apply the “One-Plate” rule to your eating · This doesn’t mean grab a baking pan & use it as your plate! · Grab one plate, & accept the fact that this one plate is all you’re allowing yourself. o Place whichever & whatever food you want onto this one plate, but know that you can’t grab any other side bowls/saucers. o Also understand that this one plate can only be used one time. In other words-No seconds! · Although it is the “one plate” rule, you’re free to put those foods you want on there! o This includes Granny’s one egg-cake, your Uncle Joe’s meatloaf, etc. | 5 points |
S = | Stay Motivated! · Some of you will wonder why a two-worded psychological concept is included, and be worth any points at all… o This should insinuate to you the importance of the psychological factor in weight-loss & fitness. · Every other week you keep the mental aspect of your training & nutrition strong. o You say no to those office treats tempting you every day. o You wake up at 4:30am to go for that morning run before work. o You show up to your afternoon training session with your trainer, even though you’re tired from your 12 hour work day. · You keep your goals in your sights every other day, week in-week out….Why should Easter weekend & family gatherings be any different? | 3 points |
T = | Try incorporating a family involved game of movement! · You sit around waiting, chatting, and spending time with the family, reminiscing about the times past and year’s experiences… o Why not relive your days of being a “basketball star,” or get a game of flag football going? Maybe even a game of tag with the kiddos (we all know the kiddos will give us a good workout!). · Get a good game of movement going with the family, be it adults, kiddos, or both! o Even though it’s a fun game of sports or a goofy game of tag, you’re up & moving, & therefore accelerating your metabolism and thus increasing your calorie burn! o This is what we Fitness Professionals call “preventative maintenance,” meaning you get out and about with the family to burn up some calories and/or speed up that metabolism, without the goal of intentional intense exercise. o Remember, not all exercise is done at the gym. Whatever it is you like (d) to do, you DO have to do it! | 5 points · No double-dipping! · If you got 30-mins of exercise for 5 points, then later played a game of bball with the family later, that works for 10 points · In contrast, if you play a game of bball with the family, and didn’t get any other exercise/cardio, you can’t assume that since the bball game lasted 30-mins that you get 5 points for “E” and 5 points for “T” |
E = | Exclude Sweets · This includes all sweets. · Doesn’t include “carbohydrates” such as bread, but does include bread puddings & Danish | 5 points |
R = | Rate Yourself · Sounds weird, right? · On Sunday night or Monday morning, with the commencement of your Fit Easter weekend, take a moment to reflect on the weekend’s events as a whole… o So how did you do? o On a scale of 1-10 (1=horrible, 10= excellent), rate yourself on how you personally feel like you did in accomplishing a Fit Easter weekend. o Grading yourself can sometimes be tough, but be brutally honest, and just keep the number to yourself. § Once you’ve rated yourself on the 1-10 scale, keep that number in the back of your head or even write it down somewhere you will see continuously for the next week or so… § Use this self-rating number as your next week’s motivation! This next week when you’re back to your steady work & training schedule, use this self-rating number to fuel your training fire! § Keep that number in mind, written, whatever…But just know that this next week you need to eat that much more cleanly, train that much harder, & use it to accelerate your training & fitness progress! · NOTE: It wouldn’t be wise and is essentially counter-productive to just “blow” the whole weekend, rate yourself a “1,” and assume you will clean it up this next week. That is not the intention of the self-rating system AT ALL! o Your overall goal is to still achieve your 20 points of 26 available. o If you choose to use your self-rating system, this is based on all aspects of your eating, temptation resistance, & overall time with fitness & exercise over the weekend. | 3 points |
Total Points Available= 26 |
Again, have a Happy Fit Easter from all of us here at Fitness Mastermind! If there is ever anything we can do to help you plan for a Fit Holiday/family gatherings, let us know! If you want to get started on your results-driven fit track, or even get started on working past your self-rated grading number from the Fit Easter formula above, sign-up for FM’s new Boot Camp kicking off this Monday, April 25th at :30pm-7:30pm!
To reserve your spot in FM’s new Elevation Boot Camp, click HERE.
Contact Fitness Mastermind & schedule your no obligation, Fitness & Nutrition consultation HERE.
P.S. If you need help keeping your Fit Easter food options clean, checkout yesterday’s “Fit in The Rock” blog post HERE !
Until Next Time!
Keep it fit,
Fitness Mastermind, LLC
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