You have just completed a Fit with Tab program, CONGRATULATIONS!! The goal is to continue this lifestyle for the rest of your life. This may require a few tweaks during certain seasons of life, but the premise is the same. EAT clean, whole foods to fuel your body but leave room for a treat or two. 🙂 That is the beauty of flexible dieting (more to come). Move your body most days. Find a balance that works for YOU.
Tabitha’s Rules for Success:
1-Cut out the added sugar!
2-NO back-to-back junk (the next meal after a treat is CLEAN)
3-Map out a plan at the start of each week for workouts
4-Meal Prep: fruits, veggies and some lean protein on hand and READY to eat
5-Love yourself daily. Positive thinking. A negative attitude will sabotage success.
6-Intuitive eating!!! Listen to your body.
7-Drink AT LEAST 64 oz of water a day, more when working out.
8-Get enough REST
9-Follow the 80/20 rule (clean foods 80%, enjoy treats 20%) = flexible dieting approach
10-Have grace with yourself and others
Did the Challenge, Now WHAT?
My hope is for you to continue a healthier way of life. Never stop setting goals for yourself. Feel free to do this challenge again solo!! The progression of the exercises will keep the body guessing. It is a great maintenance program and FANTASTIC for runners (or any endurance sport) in particular. Make it work for your schedule now that you know what the workouts entail. If you only have 3 days/week, that is PERFECT. My only hard line to maintain the strength you have gained, is doing a minimum of 2 strength training workouts/week. Cardio is important too but strength training will do the sculpting!
I suggest continuing with Week 7/8 Program layout (of the 8 week challenge) if time permits. This would be the most advanced week in regards to building muscle and becoming leaner. After 2-4 weeks of the advanced layout, circle back to week 1. This time your body is stronger and more conditioned, so your able to push the limits even farther. And don’t worry, it will still be challenging! The body is so incredible.
Sample Workout schedule for only 3 days/week:
Monday- Full Body DB workout + 20 minutes cardio (10 sprint intervals 60 seconds on, 60 seconds off)
Wednesday- Choose a HIIT, Cardio Blast or just continuous cardio for 30 minutes
Saturday- Combine an upper and lower body workout (weeks 5-8) into one session + bonus 10-30 minutes cardio
If you do not plan and make a conscious effort to eat well, do not expect to see results. You can out eat ANY workout! Diet is the key to seeing your muscles. Bloated? Tired? Sluggish? Almost always diet related. The meal plan I developed for the 8 week Challenge was designed for variety, flexibility and balance. It can easily be maintained year around. Find what works for you and your family through trial and error.
Even when eating healthy we can over do it. Use the hand symbols as a guide for proper portion control. Reference the Precision Nutrition guide I emailed and shared on my public FB group. Or go back to my Nutrition Guide where I give a sample meal plan that doesn’t involve counting calories!
MFP & Macros
Logging your food is a great way to stay on track! It will hold you accountable if writing it down. Once you know what your eating on a regular basis, it does not need to be continued. In fact, many people did not use it all and still had great success on the program. Remember this is a tool for your “toolbox”. If it is causing stress, cut it out. Some track for many years! Find what helps you become most successful while still maintaining balance. Macros is something I talk about to help you determine how to fuel the body best. Be sure to subscribe to my youtube channel and website for continued updates on this and many other topics! Please let me know if you have additional questions. I am here to inspire, motivate and coach you to your FULLEST potential!
Each body responds differently to macro adjustments. An average maintenance plan if continuing to use MFP: 40-45% carbs, 25-30% protein/fat
Whoa, don’t we all crave balance in our lives? Who wants to be consumed with numbers and exercise and weighing food all the time? On the flip, who would ever chose to be consumed by self-guilt, resentment, doubt, anger or the lack of confidence that being overweight can bring. To get the results you want, you need to sacrifice some time to get long term benefits. In my 15 years of training experience, I have found no other way around it. But you can still feel balanced! I’m not going to lie, it takes work. And planning. Would you skip a doctor’s visit for a child in order to get the laundry folded? Would you tell your boss you cannot come to work today because you’re tired? Nope. They are priorities. And so is your health. DO NOT let the guilt of a heavy to-do list stop you from getting in your workout. I’ve said it before but 30 minutes of exercise will double your productivity in other areas! It is worth it. YOU are worth it.
So, exactly how do you find balance?
- Get out the calendar and write in exactly when you are working out. Write in when you plan to “meal prep” (this might just be washing/cutting up fruits and veggies) and also what’s for dinner when kids are starving and possibly hanging from the light fixtures. Be prepared. Have a plan.
- BE REALISTIC. This is super important. When looking at your calendar, know what you can realistically commit to health and fitness. Then subtract a day and start there. You might find after getting some results that your willing to carve out more time as needed.
- Cut out the noise. What distractions during the day DECREASE your productivity? (Facebook, Instagram, Netflix) Write them down, and then designate certain times for social media or TV enjoyment. Put it in the calendar!
- Many people waste time on activities or people that add no value, for example, spending to much time at work with a colleague who is constantly venting or gossiping. Surround yourself with positive, up lifting people who add value to your life and support your goals. Be that positive light for others but it is ok to kindly excuse yourself.
- Just. Say. No. Do not commit to an activity unless you are able to fulfill it completely. I’ve learned the hard way many time! Even when adding value to others, know your limits.
- Make time for down time. We are so use to packing the schedule full, that we do not get recharged. I am guilty of this one! Leave some time open during the week. When I take even 15 minutes to myself in the morning for quite time, prayer and thanksgiving, my day just flows smoother.
- Include your family as much as possible!! Set them up for a lifetime of healthy living. Let them do the workouts with you, cut up food or pick out a “healthy” dinner menu. It might take more work on some days but it is time well spent.
NEVER STOP challenging yourself. This is just the beginning my fit friends! xo
PS- In case you missed my latest flexing picture! 😉 Stay well, stay strong, stay happy.Read More