• Kristin Akbasli

Event Planning: Before, During, and After Care for your Body

Want to enjoy an upcoming party, social event, or vacation without ruining your health goals? Follow these simple steps to stay on track.

The "Event" Scenario

As I've worked with clients over the years, I've heard this over and over again: "I have [insert Event] coming up, so I'll get back on track once that's over," or, "This weekend I had [insert Event], so that's why I have to start over again this week." The worst I hear is, "I'm travelling and have so much going on for the next few months, so I might as well wait til it's all over to get serious."

Good News: This person knows what "get back on track" and "serious" means. That's a win.

Bad News: There is ALWAYS going to be an Event: a work dinner, holiday, baby shower, wedding, vacation, busy work season, birthday celebration, and the list goes on. Even a "bad day" falls in this Event category. With a "hold off" mentality to allow the Events to take priority over our health, weight loss goals will fall to the wayside, followed by results, and finally, motivation. While I'm a firm believer that motivation can always be revived, it's a lot easier to maintain motivation rather than to dig it back up.

What to do: If you're trying to lose weight, keep it off, or simply eat for better health, it's best to have a simple game plan before, during, and after the Event.

The Plan

Before the Event:

1. Aim for a Protein and Produce source at each meal; avoid or limit fats and simple carbohydrates.

2. Drink lots of water.

3. MOVE! Aim for at least 30 minutes of moderate strength-training or cardiovascular exercise.

4. Decide which foods and/or beverages you'll want to enjoy at the event. If you track your food or macros, account for them in your log.

5. Don't go to the Event famished. Otherwise, your During the Event plan will probably fail. You will crave sugar, carbs, and ALL the food because your body will want quick energy sources. I like to think that I have tremendous willpower, and I can't even keep it when I'm hangry.

During the Event:

1. Choose Protein and Produce options, if available.

2. Avoid or limit sauces, dressings, and dips.

3. Enjoy your chosen foods and/or beverages in moderation. Better yet, pick 1-2 items maximum.

4. Sip on water frequently. Don't chug water while eating; it will only make digestion more difficult.

After the Event:

1. Drinks lots of water.

2. Resume regular, healthy diet. Focus on Protein and Produce for each meal.

3. MOVE! Aim for at least 30 minutes of moderate strength-training or cardiovascular exercise.

4. Repeat steps 1-3 for at least 3 consecutive days after the event. #ruleofthree

More on the Rule of Three

In mythology, the number three has significant meaning: the creation of mankind, the number of gods in a family, etc. In my coaching practice, the number three has equivalent meaning. I believe in the following practices:

1) Consume all three macronutrients (proteins, fats, and carbohydrates)

2) Eat produce (fruits and vegetables) at least three times a day

3) Move at least 30 minutes each day (that can include a beach walk or bike ride with the kids, too).

4) Engage in no more than three consecutive days of heavy strength-training or H.I.I.T exercise .

As for the #ruleofthree that I mentioned above, this rule builds the foundation for consistency--the single MOST important part of any person's weight loss journey. Hell, consistency is most important for any goal.

Think about it: we can't be a good employee, boss, student, CEO, parent, or significant other some of the time without repercussions. Our work, families, and relationships depend on our consistent dedication. Nutrition and fitness goals aren't any different.

So, here's the definition of the Rule of Three:

For every event, or "cheat" day, follow up with three consecutive days of clean eating and exercise.

If you follow this rule, you will automatically align yourself with the 80/20 ratio we use in the health and fitness industry: "eat 80% clean, 20% in moderation." This mindset promotes health, balance, and, most importantly, consistency.

Now remember one thing-- cheat "days" aren't full days of eating whatever we want. These days are like the special events discussed at the beginning of this article. We plan ahead of time, make wise choices, and practice moderation when eating and drinking our favorite foods. on these days.

If you ever need assistance preparing for events like these, or are looking to lose weight and live a balanced lifestyle, email me at Kristin@createmyweight.com. I'll not only help you create a game plan, but I'll hold you accountable to my beloved Rule of Three!

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