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Yes, it is Monday and if you are a regular trainee at any gymnasium, you will notice that Monday is the day that they gym is packed. The equipment that are full with smoke coming out of the motors are the treadmills. Very many fitness professionals call it the weekend confessional. People trying to run off all the calories consumed over the weekend!

So let us just think about it for a couple of minutes. For basically 4 days of the week you have been good. Eating healthy, fresh fruit and vegetables throughout the day, thrown in some lean meat, fish and chicken and a couple of eggs here and there and some nuts. Absolutely spot on. Well done. Of course, there was the pasta you had on Wednesday night with the two glasses of red wine. OK, so one little cheat in the middle of the week. Fine by me. Then comes Friday night, let the hair down and have a couple of cocktails and some shooters for good measure with the bread basket and the not so healthy bacon and avo wrap. Come Saturday morning you feel a little worse for wear so you head to the nearest breakfast franchise and have a fatty breakfast with eggs, toast, bacon and sausage to settle the stomach. You feel better by lunch and just grab a toasted sandwich and so it goes on. Sunday night you think back and you are like, ok, back on the straight and narrow tomorrow, take 4519! So you go jump on the treadmill on Monday morning to make yourself feel better. Sounds familiar?

Don't feel bad, we all do it. Don't go and kill the poor treadmill for your laps in judgement over the weekend, at the end of the day it is all about consistency. Be consistent in eating healthy, throughout the week and more important, during the weekend, because if you really think about it, if you start dropping the ball on Friday night already it is actually 3 days out of a 7 day week that you totally screw over your healthy intentions. That is 40% of your healthy intentions gone! That means that you are only eating well 60% of the time and then you have some mid week lapses as well! Bottom line is that your Monday morning frantic treadmill burnout run is not going to do you any good if you keep on eating they way you do week in and week out. You will not see results, as a matter of fact, you will probably pick up some unwanted weight and blame the stupid exercise program that is not working.

How not to drop the ball? Get yourself a partner in crime that has the same fitness and health objections as you. This way you will be accountable to each other in training and eating healthy. The other part of consistency is that you want to keep your eating habits on the straight and narrow 85% of the time and have your cheat meals only 15% of the time. This will roughly translate into 3 cheat meals during a full 7 day week. So scatter them around to suite your cravings. Maybe one on a Wednesday night, again on a Friday night when you know you will be with some friends and then again on a Sunday afternoon? Remember the golden rule of cheat meal. It is only one meal, you sit down, have your meal, you get up and it is over. It does not give you a free pass to a super, extra large ice cream afterwards and then it all turns pear shape when you go out for 2 or 3 cocktails two hours later. A cheat meal is the food you have in one sitting and a sitting is not 3 hours long!

You cannot out train a bad diet, it doesn't matter how you tell yourself that you will run more next week. Just remember, a small McDonalds chips contains 230 calories, this will take you roughly 40 minute on a treadmill to burn off. Not an ideal situation to be in because this way you will just take one step forward and two steps back.

Keep your healthy eating and training you do consistent. This will be your ticket to success!