i know thanks giving is around the corner. i know theres only 1 week left to the challenge. i know youre probably doing all the things but just forgot to check in. BUT THE WAY YOU DO 1 THING IS THE WAY YOU DO EVERYTHING!!!! Set a standard of excellence with this challenge by finishing strong !!! enjoy your cheat meal on thursday but be perfect leading up to It and after It. That means a workout on thursday, a freezing cold shower, and sticking to your protocol. Thats how you enjoy thanksgiving guilt free 😁 @Nicole Wodkiewicz @Saduf Uddin @Samantha Kada @Clara Rais Mansour @Tiasha Nandi @Kylie Rinna @Jessica Woodbeck @Cameron Levine @Connor Deighan @Sydney Davis @Jason Epperly @Nina Iaquinto @Nicole LeClaire @Nissrine Murray @Morgan DeDobbeleer @Samantha Quiroz @Kristina Sesi @Justin Woodbeck @Eva Capuana

But i can’t sleep without checking in 😁 🔒✅✅✅✅✅🔒

If you guys are planning on having a little cheat on Thanksgiving. It is totally OK to go a little bit lower calorie couple days before and after and get in some extra workouts to offset the surplus. Remember, it’s not about just one meal or one day. It’s about your total weekly energy, expenditure, and consumption. This is why you can have a 500 cal deficit five days in a row and gain it all back in one day. 1 pound of fat loss requires a calorie deficit of 3500 cal. Which should be done by accomplishing a 500 cal Duff per day for seven days. So with that being said, you can totally zoom out and look at the entire week of consumption and consume less to offset a day where you know you’re going to be consuming more

No better feeling then running all your errands and getting your prep done for the week ahead! 🔒✅✅✅✅✅🔒

Some of you were asking for a recording of last Tuesdays call… here It is! What topics would you guys like to hear in the next call ?? https://podcasts.apple.com/us/podcast/lions-den/id1739877359?i=1000678035798