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Cheat Day Tips & Tricks for LIIFT 4



I was super excited to learn that Joel Freemans new program LIIFT 4 included a cheat / treat day in the nutrition plan. If you follow me on social media you know that life is all about balance and being able to enjoy your favorite foods and still get results is the only way to live! I wanted to give you a break down of the cheat day and a few tips and tricks to help you NOT BLOW your results.

What is the LIIFT 4 Cheat Day

This is NOT pig out on what you want to the point you are miserable , there are actually books that say if you do this it will help you break the PIG OUT CYcle but who want to make themselves miserable? NOT THIS GIRL! THE LIIFT4 CHEAT DAY IS MORE BALANCED. This is not an excuse to go cray and binge eat, but you absolutley can enjoy a dinner out with your family or a drink with your friends!

THE CHEAT DAY IS DESIGNED TO BE A DAY OF NOT HAVING TO TRACK YOUR CONTAINERS & JUST RELAX A BIT.

With that said, you may find yourself naturally reaching for the same foods on the plan on a cheat day.

Pasta, bread and pancakes are ALL on the approved food list – so we bet you’ll find some yummy options within the plan even!

WHAT A LIIFT4 CHEAT DAY LOOKS LIKE

  • Wake up and have a healthy breakfast - I recomment Shakeology.

  • Mid day shoot for a clean healthy lunch

  • For dinner you can enjoy a night out for pizza or burger, enjoy a glass of wine or if you are like me a Vodka! You shouldn’t feel like you have to indulge all day, stay on track and really enjoy a treat meal. All those foods you didn't BINGE on will be there next week for you to enjoy.

LIIFT4 CHEAT DAY TIPS

  • On a team call with Joel he said he recommended Sunday. The best day is a rest day when you are going to workout hard the next day. This will help fuel your workout.

  • Stear clear of sugary drinks like soda, sweet tea and sport drinks that are empty calories.

  • Drink in moderation – 1 to 2 drinks is the max.

  • If you dine out, order first to keep from falling victim to peer pressure of bad food options.

  • Split that cheat-worthy meal with a friend!

  • If you don’t CRAVE anything, don’t make a cheat-day a “must do”.

  • If you want something sweet, try a CLEAN TREAT recipe (unless you crave something specific – then go for it!)

A few of my favorite CLEAN treats:

Cookie Dough Yogurt

Chocolate Chip Cashew Cookie Skillet

Chocolate Peanut Butter Balls

Shakeology Peanut Butter Cups

IF YOU’RE WORRIED A CHEAT DAY COULD BE A SLIPPERY SLOPE…

  • CLEAR THE CRAP = Don’t keep tempting foods in the house – only enjoy them out

  • STEP ON THE SCALE - Weigh daily for accountability & to see how cheating affects the scale

  • JUST SAY NO - Skip it all together .... WILL IT BE WORTH IT? ABSOLUTELY! CHECK OUT THESE RESULTS!

NEED SOME SUPPORT OVERALL? Message me - We are only a few days into our LIIFT 4 Test Group and the energy and support is amaizing!


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