As we close out our first year of 12 full OUTworkers of the Month, I can’t help but reflect on the amazing people we’ve had earn this title.
Men and women, athletes and adults, long timers and those new to the Edge family, everyone is eligible to win the OOTM award!
Question is…what makes an OUTworker of the Month?
In order to fully appreciate this, I think it’s important to first understand where the term even came from. The story is a long one, but I can shorten it up so that our awesome editor and graphics lady, Mary, doesn’t have to make this too small 😉
Basically, the term Outwork as it it used in Edge comes from way back when I started Edge. Before even, it was actually when I was just a one on one trainer renting space from a local gym. In business, in training, in coaching, I didn’t possess any special abilities. I’m not insanely brilliant. I don’t have the genetics of a super fit/lean person naturally. I don’t have any family in their own business to “show me the ropes”. I didn’t have some massive investment to burn through when I wanted to start Edge (I had a, very gracious and very awesome, 15k loan from my grandparents).
No. I possessed no special skills other than the ability to OUTwork everyone else around me. Especially myself. The harder I worked yesterday, the more motivated I was to OUTwork that person.
And that’s where it came from, in a nutshell. When I realized that life isn’t about competing with others, but rather outworking and out hustling the person you were the day before, I realized that this was my unique ability. I could not be OUTworked, because the way I viewed my own work ethic was that it always needed to grow, or else I was failing.
So, enough about me, and the background of the words we break down with…what does it MEAN to be an OUTworker of the Month?
Well, I think from the definition of what the term even means, it’s pretty clear that there is no clear cut definitions for what it means, because it’s completely based on the individual, and on growth.
Consistency, growth, progress, and personal development are the main features we look for in an OUTworker.
For some, that’s a total 180* transformation, 50lbs of fat lost, and a new outlook on life.
For others, that’s consistently making it in 4x/week for a few months, and finally losing the last few pounds.
It could even be about overcoming a major life (inside the gym or outside) obstacle that would’ve taken a lesser version of yourself and put you in a rut/bad place. But the new you, the OUTworker inside of you, overcame it!
And for some, it’s about finding something positive to release stress, and to finally have a happy place (that isn’t a health-killing habit, as so many “happy places” tend to be).
So you see, being an OUTworker of the Month doesn’t have to mean being the next transformation on the wall. It is so much more than that, and that’s why we celebrate these unique types of successes and triumphs each month.
We’re 10 days away from the New Year, which means 10 days out from the day everyone is going to change drastically.
No more alcohol. Lose 50lbs. Workout every day. Read more.
You name it, people are gonna do it. We are really going to live in a fitter, smarter, more productive, happier place.
Except we don’t, and by February resolutions are albeit forgotten.
At Edge Fitness & Performance, we know why people fail, and why people succeed. We’ve been refining the game in McHenry county since 2011, so we know a thing or two about getting people results.
Let’s dive in.
Solution #1: Have a strong enough “Why” to Achieve your Goal
The problem with so many goals, especially during New Years, is that they are astronomically difficult to achieve, and even harder to maintain. Look, losing fat is pretty hard work. It’s a simple process (move more, eat less calories, use your muscles..that’s it!) but one that’s incredibly hard to follow.
Because food tastes good. Drinking is fun. My kid has a birthday party. Work catered lunch. And so on…
Like it or not, we are constantly analyzing our situations and weighing out the cause and effect, cost and benefit, every time we are faced with a decision.
Lose 50lbs or eat some cake because there’s leftovers and you didn’t plan your meals?
No brainer right?
So, the ultimate equalizer and the solution is to tie a why to the goal you choose.
Losing 25lbs is pretty vain and selfish (which isn’t a bad thing, but for some people isn’t a strong enough goal in the face of adversity).
Losing 25lbs to relieve back and knee pain so that you can run around with your kids, because you want your 5 year old to grow up knowing mommy was active and fit and played with him? That means something. Find your why, and tie it to your goal.
Solution #2: Develop New Habits, don’t erase old ones.
This one is sort of a trick solution, because honestly it’s not possible to erase our habits. Our minds are so powerful and ‘hooked’ (without getting into the down and dirty details) on the things that we engrain as habits, that’s it’s not possible to shake old habits. What you can do though, is to either replace them, or to add a new habit that takes the place of the old habit.
If you’re used to eating dessert after dinner 5x/week, you can’t just decide not to do that. You might fight it for a while, but if that’s been your habit for 2-3 years, you instead have to replace the habit with something different.
So, instead of a normal dessert you might choose to save some calories and have a piece of fruit after dinner. Or read a few pages. Or do something else that’s not going to add inches to your waist-line. The key is to focus on what you’re going to do/add rather than to “get rid of” a habit.
Solution #3: Be Held Accountable
As the owner of a fitness business, a long time trainer/coach, and someone who has worked out consistently for over a decade, I have a coach. For me, I actually have a team of coaches that help me with my nutrition and my training. It’s not that I lack the ability to do it, or write an effective workout…it’s simply that without having someone in my corner, I know I will not stay accountable. I get really bad training and nutrition ADD and tend to bounce. Having a coach keeps me grounded and progressing safely.
Why then, do people with little to no fitness background think they should go at it alone?
In our gym, we have an entire follow up process for people who haven’t been in. We don’t want clients who don’t show up. The more people that show up, and get real results, build the culture, have a blast, etc…the BETTER we do. If you dive into what makes other gyms successful, it’s the amount of people who never show up.
There you have it, three easy solutions to guarantee your success this New Years.
All the best,
PS did you know that we’re hosting a New Years 6 week training challenge? If you want 3 fat loss training sessions per week, access to nutrition seminar recordings, personalized diets, nutrition framework, accountability, habit and goal setting sessions, and more…. then register by clicking here. Space is limited to 30 people, and we have 2 separate starting times (1/4/16 and 1/11/16).
Aaaaah results. The defining moment of every fitness business.
Doesn’t matter if you’re a big chain gym, a small place training a few clients, or a over-sized fitness family, results are the driving force behind why people hit the gym.
In order to truly answer the question, you first have to ask yourself, “what does it actually mean to get real results? We don’t think the answer is quite so simple.
Many gyms prove how results driven their program is by highlighting all the weight loss successes their gym has. And you know what? We do it, too.
But I think that success, and real results are something much, much deeper.
If you walk into a gym with crippling back and knee pain, and a year later are deadlifting safely, isn’t that a real result?
If you never stepped foot into a gym because you were too intimidated, and now over half your friends are from your gym, isn’t this a real result?
If you’ve been told that lifting will make you bulky, but here you are, at your goal pants size, doing chin ups and squatting 135lbs, what is that?
If you always have struggled with the abuse a scale brings into your life,because of past relationships, issues, and after working out, you realize your body is chalked up to so much more, how can we say this isn’t a real result?
That’s a damn good question, and one that we don’t have the answer for.
Because as far as we are concerned, everything listed above are things we highlight out clients for. Hell, one of our most prestigious awards, the OUTworker of the Month, is an award based on these types of real results.
Losing 10lbs is awesome. And we’ll help you do it. But if that’s all we help you do, then I think we failed you, because we have far more than that to offer.
Dedicated to your success,
So many people don’t understand the dramatic impact they have on shaping their child’s ability to be a lean, fit adult.
But think about it, because if you are/ever plan on being a parent, you NEED to understand this about the choices you make. Your child’s mind is growing and shaping big time and they are looking at as many external factors as possible for personal growth and understanding how ‘how things work’.
But here’s the thing. I don’t have kids. So, i’m not going to talk about effecting kids. Instead, I’m going to talk about how your parents probably affected YOU. Here are some common issues with eating that we see from people’s past that are hard to break.
What it is: Finishing your plate
Why your parents thought it was good: Your heart might be in the right place. So many starving kids and my child has access to such abundance. Yepp, they do, and that’s why at this rate there’s an 80% chance they grow up overweight.
The problem is that your child isn’t a garbage disposal. And really, food is fuel. So if you’re teaching your kid to overeat and overfuel, the “excess” that would’ve gone into the garbage can now sits on their belly as extra fat. Which is worse?
Fast forward to today, and look at packaging companies, plate sizes, and portion sizes at restaurants. You finishing your plate when there was 500 calories on it 20 years ago means that you’re finishing it with 2500 calories on it today. Remember that guilt your parents made you feel when you left food on your plate? Hey, now it’s being stored somewhere other than the junk yard—your waistline!
What it is: Eat this, then get that
Why your parents thought it was good: Hey, at least if they eat their sandwich or their veggie or this fruit or (whatever), then they can eat some extra junk.
The problem with this is that you reward filling yourself (sometimes when not even hungry) with more eating! So, eat this, then eat that. You’re also creating a situation where all you have to do is eat to get a reward. And the reward? More food!
Fast forward 20 years, and after a long, stressful day, what do you want to do? Eat? Drink? Yupp, you are using the same reward mom and dad gave you ice cream after you “finished your pasta dinner”.
What it is: Shut up and take this
Why your parents thought it was good: Okay, this one is kind difficult to justify people thinking it was good. It’s not good. Using food (specifically junk food) as a means of keeping you quiet as a child send this message: I’m too busy for you, and instead of finding comfort elsewhere, find it in food. Specifically, junk food.
The problem is that our parents just didn’t think about it. The obesity levels were lower, and it’s convenient to hand us a sucker or a popsicle to “shut us up”. Parents are busier and busier, and instead of kids being the priority, sometimes the kids shutting up is the priority. By any means necessary (cue 5 ice cream cones!)
Fast forward 20 years and you probably will do the same to your child. Only with more calorically dense foods, and the habits get passed down from generation to generation.
How can we shake these habits that our parents imparted into us?
To be honest, I don’t know if we can. I think we can build new habits that mask these habits, like stopping eating when you’re full, or chewing your food more thoroughly, or rewarding yourself with exercise.
But you’ll still want to clean your plate.
And you’ll still want a reward for a long day’s work.
And you’ll still, on some level, be a product of your parents choices they made FOR you.
So, why bother writing this? Simple.
We as a generation of people who have the knowledge we have need to stop this cycle of horrible eating. There is absolutely no reason to have obese kids with the information, quick food, and resources at our disposal. There are more leagues for sports and more parks and nicer neighborhoods and more school sports then ever….
We know more, can move more, and are in a generation of choice.
As a (future) parent, you can teach your kids proper eating habits. It’s really in your hand exclusively. If you don’t want your kids to be fat, don’t teach them to be fat. If you don’t want your kids to be made fun of for being slow or overweight or un-athletic, then don’t let them be. Your parents might have done really well, or really poorly by you. But it doesn’t matter, because your turn to shape human beings and their relationship with food is coming and that’s the important thing.
Motivation is a funny thing.
At it’s best, motivation is a tool to get you started.
At it’s worst, it is the very thing that’ll stop you from being successful.
You see, motivation is an emotional. It’s a feeling. And it’s usually set off by another emotion.
You feel ashamed that all your friends are 20lbs lighter than you.
You feel embarrassed to take off your shirt at the swimming pool.
You are disgusted with yourself after eating that second molten lava cake AFTER a big dinner.
You are sad that you have no energy to play with your kids.
All of these things are feelings that lead to feeling motivated. They hit you like a ton of bricks, and BOOM! i’m motivated now, baby. You sign up for a gym, you throw out all your junk food, you post motivational posts on your Facebook wall as you eat chicken, rice, and veggies.
You. Are. Unstoppable.
Then, something starts to happen. You have a weekend out with friends. Your breakfast the next day is more about curing that hangover (because you’re in pain, another feeling) and less about losing belly fat. You feel crappy so you skip your workout. That makes you feel bad because it’s the FIRST DAY you’ve skipped on your 15 day life-changing experience of being motivated. You’re sad, so you eat some ice cream after dinner. Not as much as before, but definitely not the will-power you had two weeks ago.
So, what the heck just happened?
Just like any emotion or feeling, it starts to go away. Remember that ton of bricks that hit you? Yeah, well, it might’ve left a bruise, but even those go away too. The FEELING you had is gone, and with it, your desire to get results. So what’s left? How do some people stay motivated while others feel they simply can’t?
The truth? Nobody is motivated that long. The people who get the results are those who don’t need to feel motivated to get the jobdone.
Losing body fat is hard work. Gaining muscle is hard work. Earning a D1 scholarship is hard work. And yet, there are unmotivated people doing this every single day.
Someone recently asked me how, after over a decade of working out 3x or more per week how I still look forward to working out? Know what I told them? “Look forward to it? I just show up and do it!”
You see, the person with the most motivation does not win. The person who views it as a job to be completed wins. Even as you start, you have to recognize that at some point, 5am workouts don’t sound awesome anymore. Skipping a few nights a month hanging with your friends so that you don’t drink 2000 calories AND miss the next day’s workout will not sound COOL AND TOUGH AND HARDCORE three months from now. Probably not even in three weeks.
But, you just do it. You either want to get results, or you don’t. You either will endure, or you will not change.
Look,this post may sound harsh, but here’s the thing.
I could just as easily be writing this to myself. In fact, I probably am writing this to myself. In March I set out to lose 50lbs, to be lighter than I’ve been in 4 years. I’m down around 30ish pounds, and that was almost 8 months ago. I have 20lbs to go, and it’ll probably take me another 6-8 months.
Motivation is long gone. And honestly, so is some of my ability to have more success. I don’t have every single meal planned out to a T. If someone wants to get a drink, i’ll get one with them. And if there’s a party at my house, i’m not gonna sit in the corner while everyone else has fun.
But I did to get the job done. Then I let off the gas for a bit, and have been coasting. Two weeks from now starts the last leg.
There are TWO saving graces on the lack of motivation you might’ve thought you’d in this post. The first is that you don’t need to sacrifice or feel a certain way forever. Maintaining is far easier then getting to the goal. Not “easy” necessarily, but far, far easier.
The second is that when you stop feeling motivated, you now should know that you are not alone. Not only has every person that has ever quit on themselves felt the same way as you (which are probably the only people you’re thinking about) SO HAS EVERY PERSON WHO HAS EVER BEEN A RAGING SUCCESS. Yepp, the person you emulate does not have a special reserve of motivation. They just did the work.
Once you’re there, the work involved takes a considerable amount less effort.
Put in the work, and move on with your life. No motivation required.
For some people, success is all about metrics. I know I’m one of them. For me, it’s body fat percentage, waist measurements, and weight (both on the scale and on the barbell). Tracking, numbers, metrics… all of these are variables that I can control and understand.
But what if I told you there was an entire other set of metrics we love to use that you can’t measure this easily?
What if I told you they are likely even more important then the ones we can measure.
Because they are.
What if you have never worked out in your life before? Isn’t simply walking into Edge a big success?
What if you quit every fitness program you ever tried within 90 days? If you’re celebrating your year of being a part of the Edge family, isn’t that cause for celebration?
And if you were used to going home at 430pm and being exhausted, but now you use your 5pm session to recharge your day, OUTwork, and have tons more energy, what chart is going to show that? But isn’t that a HUGE accomplishment?
And, what about lacking the confidence to even join a gym, but now you’re one of the many Edge clients comfortable enough to sing along to whatever music is playing, and maybe even helping out with the newer people? How amazing are you for doing THAT?
But the problem is that we’re told we have to, or want to, or even need to get to certain numbers in order to be successful. “I NEED to weigh 130,” or, “I should fit into a size 6,” or, “I need to gain 10 pounds of muscle to look good this summer”.
Now, don’t get me wrong, all of these goals have their time and place in your training program…but if these are the only metrics you use to measure your success, you’re negating the BEST and longest lasting effects of being part of our culture – gaining confidence, happiness, and the ability to love yourself even more then you used to!
So, go ahead and count macros, increase weight, and measure your waist. Really, do it. These are important tools. But also measure how you feel when you workout, or in some cases even walk in the door of Edge.
What we’re doing here is much more, and I give you FULL permission to judge yourself based on metrics that aren’t easily measured, but easily felt and realized. Go ahead, be a success. You deserve it.
All the best,
I used to think carbs were the enemy.
And, like so many people, I was wrong.
I’m not afraid to admit it, either. I drank the high fat kool aid and had people who trained here do the same.
And you know what? It does work. It really does. Going high fat while staying low carb is, in fact, a way to lose fat.
But, it’s a way to lose fat provided you are largely inactive, don’t care about feeling your best, have amazing self control, and don’t care at all about performance. If you live an active lifestyle, like feeling like you have tons of energy, want to see more progress in your workouts, and like to have the occasional guilt free “off the meal plan” treat, then a higher fat approach might not be the best route.
For all of these reasons. myself and the coaches at Edge Fitness have moved away from recommending a high fat, low carb diet to most of our clients. I’m going to share our approach with you right now.
You see, just about all of our members care about their workouts. They want the maximum benefits from the time they put in. They also want to lose fat, build lean muscle, be healthy, and look great naked (we’re being honest, right?).
So how does a diet plentiful in carbohydrate accomplish this?
You get to eat frozen yogurt (okay, really what i’m trying to say here is that this way of eating allows nutritional flexibility you just can’t get with high fat. Or, you know, froyo).
adequate carb intake ensures you both perform and recover properly from your workouts
Eating carbs makes it easier to stay in a calorie deficit while feeling full. (this = weight/fat loss).
Pretty simple, right?
——BONUS: THIS PART IS A LITTLE COMPLEX. FEEL FREE TO SKIP AND GO EAT SOME CARBS. SERIOUSLY.——
So, if you’re still with us, here’s how we* might recommend eating carbs throughout your day if you are serious about your goals (this is highly individualized. Seek out a coach to help you setup your numbers):
Determine daily calorie intake. (activity level, gender, age, training age, body fat %, etc)
Determine protein intake. (options: 25% of total calories, 1.5x LBM weight, .8-1xBW/goal BW)
Calculate fat intake (25%-30% total calories or .3-.5 x (goal) BW)
Fill in the rest of your calories with carbs. (Usually 35-55% of total calories)
That’s it. How we do that is individual per client, but the side notes give some insight on how you might do that on your own. (or drop a comment below and my team will reach out and help you determine yours).
From there, we have our clients fill in their carbs primarily around their workout. If a female client gets 200g of carbs on a workout day (not uncommon with our system) we would have her:
-eat 60% of her carbs +/- 60 minutes from her workout. (about 120g)
-Roughly 30-35g pre workout
-roughly 30-40g during the workout.
-the remainder post workout.
-lower in fat during all these portions.
-15-20g of protein during each meal (pre, intra, and post).
Now, this is for a specific client at Edge Fitness, and the numbers would be manipulated based on your individual needs and goals.
All of these carbs should be simple, higher glycemic index carbs to ensure they are used toward energy for the workout and for recovery. Things like low fat frozen or greek yogurt, white rice, sweet potatoes, or even a little low fat sugary goodness like cereal or low fat bakery goods.
The rest of your day should be healthy, low glycemic index carbs to help recovery. The meal(s) furthest from your workout can be lower/no carb.
Now, if you stuck through all that chance are good your brain exploded, or you’ve gotten a ton of useful information on how to eat to be fit, perform well, live a life full of delicious carbs, and still look awesome!
Till Next time,
*(Note: Huge thanks to the Complete Human Performance team and the Renaissance Periodization team for their help in bringing our staff to these not-so-new but new-to-us conclusions. You guys are the voice of reason in the industry and a pleasure to work with…Thank You!).
Right now, we’re all getting closer and closer to the end of our lives.
Not in some San Andreas or Jurassic World type way, but every minute we spend is another we won’t get back.
And right now, you might think you have all the time in the world, but you are wrong.
If you’re in your twenties, think about your high school graduation…feels like yesterday, right?
If you’re in your thirties and forties with kids, think about when they were born…and now look across the table and see your 5 year old/teenager/high school graduate.
And if you’re in your 50’s and beyond, you probably already know this, because most people I talk to realize it when their kids start having kids.
The belief that we have all the time in the world, and that WE can wait for things to happen lies inside far too many of us. And it’s just that—a lie.
Every single time we look back at something in our past, it feels like it was right there….like you can almost reach back out and grab it. And some of these examples are 15 or more years in the past.
The problem is when we look to the future, we carry this belief that 16 or 20 weeks is forever. Think about the amount of progress you can make on your health and fat loss in 20 weeks. Everyone I’ve met with these goals could have lost 15-50lbs in 20 weeks.
And some have. There are people who setup on a success plan and guide every step of the way, and they absolutely crush it. They change their lives.
And if you ask them, 20 weeks ago was a BLINK away. Retrospect always has a way of distorting how we view time.
20 weeks to change your life, your body, and your health for the better. 20 weeks ago was Christmas. I remember what I ate, wore, how I felt, and who I was with like it was yesterday, and I bet you do too.
So, do you want to look back 20 weeks from now and say “June 1st is the day I could have changed, if I decided to commit to myself”
Or do you want to say “I can’t believe 20 weeks has passed, and i’m down 35lbs. My diet is different, I feel and look different, and I can’t wait to see what the future brings”.
Because our time is limited,and the time it takes to truly change is just a drop in the bucket. A uniquely colored, trickle-into-all-asects-of-your-life drop, but just a drop.
So, make the choice to change and commit to yourself.
If you don’t know where to start, I’m going to setup road maps for 5 people that need the help, whether you are a member or not.
If you want your personal road map, send me a personal email: michael at edge strength .com and if you’re one of the first five people, we’ll make sure June 1st is the day you look back 20 weeks from now and know it’s the day you decided to change your life.
Dedicated to your success,
The early Summer feels like the best time of year to get fit and drop a bunch of fat.
Beautiful weather, longer days, more energy, and more excuses to get outside.
That, and less and less clothes are being worn as it gets H-O-T here in Cary and Chicagoland area.
I’m not here to burst anyone’s bubble, but I will say this: now is not the best time to start. You see, along with the warmer weather comes warmer weather activities like BBQs, parties, drinking, boating, and patio eating…all onset, it seems, by Memorial Day Weekend.
The best time to start this time of year, if that’s when you’re kicking off your healthy lifestyle, is at least two weeks before Memorial Day. This way, you have time to adapt to your new diet, you’ve began healthy habit building, and you’re ready to tackle the 17 BBQs it seems you’ve been invited to.
So, start building habits now, and keep them pretty tight.
As i’m typing this, it’s barely 65 degrees. Sure, the sun is out, and sure, it was 10 degrees every day this winter, so it feels AWESOME…but, be honest. Two or three weeks from now, it’ll be much nicer, you’ll want to be out much more, so start now so the rest of the summer is more easily enjoyed.
Here’s our three phase program:
Phase 1: Pre-Memorial Day
What do you want to accomplish this summer? Think in terms of May to the beginning of June, and then July, August, and September. Beyond that, it’s time to reassess.
Take out a calendar and decide where the big events are. By now, you should have a vague idea of the happenings you’ll take part of. I already know of 2 parties, two weddings, two vacations (one over 4th of July weekend), and one more weekend that I know won’t be perfect. Grab a calendar and circle the days that could sabotage your goals.
(ex: If my goal was to lose 15 pounds by September, that’s just 1 pound a week. This would be simple without those summer nights, but with them, I will now have to have a plan to make sure those days don’t derail my goals. This is also why it’s important to keep your goals in perspective. Maybe it’s to only lose 5lbs the entire summer. Enjoying everything summer has to offer and still coming out 5lbs lighter is pretty awesome, right?)
Three days prior and one day after each of the days you just circled are going to be lower eating days. It’s best to have your lower eating days planned out, so you go into your big days at a caloric deficit. This means you get to enjoy the day.
Phase 2) What’s Your Memorial Day Plan?
IF your plan right now is to have a total screw up weekend and jump back in on Tuesday, you’re going to be disappointed in your results, because it’s entirely possible to undo weeks of diet in one bad weekend.
Been there, done that. Let’s try something different now. Here’s what we’ll do:
1) Determine where you’re going and what you’ll be doing that weekend.
2) Also determine every meal that isn’t social or part of festivities. These meals NEED to be mostly protein and vegetable based. You want to eat a fair amount here but low calorie options only. The idea is to get full without getting a ton of calories.
3) Pre-plan or at least pre-learn about what it is you’ll be doing. If you know you are having a cheeseburger on a bun, a cup of potato salad, and 5 beers, you can see the caloric content of that (it’s around 1750-2100, by the way). This way, you can be informed about the ‘damage’ you’re doing. Being aware of what we’re doing will automatically make us choose with better intentions.
5) Get up and move more. Don’t sit idly and eat mindlessly. Throw around a frisbee. Go for a walk. Run around with the kids. Have a water balloon fight. Go for a walk each morning. Do more moving. (here are some at home workouts anyone can do to move more).
BONUS* If you know you’ll be attending multiple parties that weekend and much of it will be less then desirable, I’d suggest eating 80% of your normal calories for 3-4 days leading up to the weekend. On a 7-10 day basis, this will help minimize any fat storage.
Phase 3) Move forward
The weekend is over. The damage is done, or the battle was won. Don’t stress it, don’t feel guilty over it, and don’t dwell on it. Just move forward and go back to your success plan you were on before. Train one or two extra days, get in an extra walk in the morning (25-45 minutes at a brisk pace), and then keep burning fat.
One closing note…you should know your numbers.
Be mindful of your indicators. Weigh in/take progress pictures/measure your waistline 3-4 days before the weekend/day begins, then again the morning of, once more the day after, and then 4 days after.
I know, I know…we’re not slaves to the scale. You shouldn’t be, and you’re not. But, you also shouldn’t let one weekend undo an entire month of hard work, so knowing your ‘numbers’ will help keep you honest.
Happy Memorial Day, everyone. Go into it with knowledge and understanding of how to maneuver your weekend so that you can continue on your path toward fitness, health, and permanent fat loss.