You’ve probably heard this one: “You can’t outwork a bad diet.”

It’s true. If you always eat foods (or too much food) that don’t match up with your fitness goals, you’re going to struggle to make progress even if you train hard. But with some major holidays approaching, it’s worth mentioning the flip side to that saying: One special meal isn’t going to derail your progress.

Sometimes people who work out hard and eat well get stressed near major holidays because a big family feast doesn’t fit into their plan. That’s understandable. We all want to optimise results in the gym.But don’t stress too much if the holiday season finds you eating or drinking a little more than usual.Don’t get me wrong: I’m not saying you should go wild and scream “YOLO!” before over-indulging in food and drink. But it’s important to enjoy yourself and relax a little bit.

In fact, many Coaches believe that a little leeway from time to time makes it easier to stay on track long term – we definitely do here at TMA!Ever heard of the “80-20 rule” in nutrition? It’s the idea that if you eat in a way that matches your health and fitness goals 80 percent of the time, you can afford to indulge 20 percent of the time. The numbers aren’t exact, of course—but you get the idea.

One of the key tenants we practice in our program with Nutrition by TMA is this:

20% Soul Foods – the food choice you have to have in your day or week to stay sane! 80% Whole Foods – food choices you make to remain healthy and vibrant into your 90’s!

Here’s the rule stated another way: More often than not, make good choices when it comes to food and beverages. And when you choose to enjoy yourself from time to time, don’t sweat it. It’s important to avoid being rigid when it comes to food because “black-and-white thinking” can make you feel like a failure.

Consider this: “I can’t believe I had that cookie at the work party. I’m totally failing with my nutrition!” A great Coach might say, “Don’t worry about the cookie. You had two days with perfect nutrition, and that cookie isn’t going to matter in the long run. You’re still right on track!” That cookie might be 100 kcals for instance. Throughout the total balance of your caloric load that weekend, what you’ve eaten and then spent in movement, your body won’t recognise that little blip, as a surplus and therefore registered little in the mirror or on the scales.

Remember it’s consistent over eating that defeats our goals. Some people, of course, are very rigid in all aspects of their lives. And that’s OK. But if that’s not you, don’t worry if the annual family holiday buffet is on the calendar. I want you to enjoy yourself, then get back to the gym and your normal eating plan.

Remember, if you make good choices 80 percent of the time, you’re going to accomplish your health and fitness goals.

If you’ve got some holiday feasts approaching and want to make a plan to manage “the 20 percent,” or if you just want to talk about how we can help you improve your nutrition in “the 80 percent,” let’s talk.

Click the button below to book a free appointment!

I’ll see you in the gym soon to talk fitness, recovery and nutrition!  

– Coach Z