Categorized as: NUTRITION

Cheat Day vs Cheat Meal?

By Coach Miles

I’m sure you look forward to having sweets or junk food from time to time. Everyone has a vice when it comes to food. It’s okay, it’s only natural. But we need to talk about this Cheat Day concept. Gorging out for a whole day on your favorite yet unhealthier foods is obviously not beneficial. Matter of fact it is detrimental to your weekly caloric deficit that is required to lose fat. One full day of unrestricted eating can drastically increase your weekly calorie consumption thus resulting in either no weight loss or even weight gain.

A cheat day is nothing more than a full day of “cheating” on your diet. A cheat meal is just a single meal or snack where you consume something that you normally wouldn’t eat while on your current diet. Of the two forms of cheats, a cheat day is the most detrimental to your goals while a cheat meal will cause less disruption with your diet.

So, to make things simple we want to shy away from cheat days altogether. When it comes to a cheat meal, just be cautious and observant of your calories and macros for the day. If you want that piece of pizza or that cookie, go ahead and enjoy it. Just make sure that you adjust the rest of your food intake for the day to account for that cheat meal.

Keep on logging your food and stay strong. Consistency is the key to losing weight. 

Your Coaches Favorite Supplements

No amount of supplement will ever supplement a bad diet. At some point in your fitness journey, it would benefit you if you started to think about complimenting your current fitness and nutritional regime. We asked our coaches what supplements they currently take. Here’s what they had to say… 

Coach Kirk

Now-a-days I don’t take any supplements. But I still think a good fish oil is one of the best supplements! It’s important to balance out the Omega 6’s with the omega 3s in fish oil.

Coach Miles

My go-to supplement is Isopure’s Unflavored Whey Protein. Its super clean no sugar no fat no carbs. just a lean and clean protein supplement to help me achieve my higher protein intake that i need without breaking the bank on my carbs and fats. Also, its reasonably priced at the amount of servings that you get from it.

Coach Brett 

I like the pre workout because it helps increase focus, energy while giving me that extra intensity throughout my workouts. I take BCAA’s to stimulate muscle growth, extra hydration while aiding in recovery. Glutamine as an extra recovery aid as well. 


Coach Danielle

At the moment my favorite supplement Vitamin B100 – I take it late afternoon or around lunchtime and seems to help with my lower energy levels later into the day.  I’m also an avid protein powder user with NutriBullet “smoothies”.  It takes 5 minutes to load up on carrots, spinach, cucumber, beets, celery, avocado, etc.  This is the best way I have found to get more vegetables and protein in my daily diet without a ton of extra calories. I’m not a fan of the flavored proteins so I use an unflavored whey protein instead.


Coach Mario

My preworkout is coffee in the morning. Than for a little extra kick in the butt I drink  a KillCliff post workout for recovery. I feel like it helps with the foggy brain I get sometimes when workout out in the heat. I also cheat the system by drinking my vegetables in powder form. My favorite is called Super Greens.

Keep Calm and Eat Dark Chocolate

I wanted to give you an update on an article I sent out in February of 2015. I’m still a daily consumer of dark chocolate, so is Cassie, and of course, Eve gets her fair share too! 
Chocolate. The world has been smitten by this delicious dessert-like food for centuries. The natives in the new world referred to it as the food of the gods. I won’t get too much into the history of the bean, but you can check out more here:
I love chocolate. Ever since I transitioned in a more Paleo lifestyle, chocolate was one of the few sweets I ate the most on the “approved list”. Little did I know, the more I learn about the benefits of chocolate, the more I ate it.  I couldn’t stop eating it! Unlimited chocolate intake seems like a bad thing but if we can select good chocolates with few ingredients and little “added sugar”, you have yourself a tasty, healthy snack! How healthy? Start reading here:
Just like anything in consumerized America, we have SOOOO many choices at the store when it comes to chocolate. I’ll lay out my approach to selecting a fine piece of chocolate!
Here’s my Hierarchy of “musts” when I’m buying chocolate:
  • 70% or Higher Cacao content. I won’t eat anything below 70%. I prefer around 80%.
  • Total fat must be higher than 15g. Ideally over 20g per serving (fat crushes appetites and slows down sugar digestion).
  • “Sugars” in grams must be the same or less than the fat grams.
  • Must be Organic or fair trade (no slavery)! Tons of organic varieties on the market these days.
  • Ideally no soy lecithin. Soy is bad, very bad.
Here’s my list of favorite chocolate brands!
So there you have it. I could write an email 10 pages long about chocolate, but that would take me away from my constant chocolate consumption…JK!? Seriously it’s okay to have chocolate (the good stuff) just like everything else that is healthy, in moderation! Now go enjoy some healthy chocolate hunting and gathering!
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