Like most life changes, it isn’t so easy at first and I can honestly say by setting short and long-term goals, you are able to maximise your success. This works for beginner’s right up to experts and professionals. The 90-day challenge is a great way to get some reasonable and tangible results showing your efforts are paying off. Three months gives your body time to adapt to the lifestyle changes and you can begin to form new habits.
You also give yourself time for mistakes and setbacks, as we are human and they happen, thus it makes sense to factor them in to best prepare yourself for success. Fitness, like most challenging things is very mental and psychological. Thinking a year or more down the road can be overwhelming and intimidating, even thinking about sticking to a program or regime for six months can feel like a lot, especially for first timers. This overwhelming feeling can lead to failure and is the main reason most people quit. 90 days is that “ideal” time period that most people can commit to and through that period they will see results to feel accomplished and motivated to continue!
So give yourself a 90 day challenge to; gain, lose, get stronger, trim inches, get faster, jump higher, swim strong or run further….whatever it is, just keep challenging yourself and pushing yourself to your fullest potential. At the end of it, you can say you did your best and gave it your all!
If you are interested in starting a 90-day challenge, email me and I would be happy to help you set up it. Daniel@ashmeadefitness.com
This is an oldie but a goodie! Enjoy
I remember the day I lost my feet. I remember catching a glimpse of them and thinking they are no longer pretty and feminine like they had once been. They no longer showed the veins and tendons, that nice trim look had disappeared. I had actually lost the space between my toes because of how large they had gotten. It was the last part of me that I still saw as slim which was now gone.
I also remember the day I got my feet back. I was laying on the couch and said to Dan “hey I actually have space between my toes”. I tell you this simple and maybe to some of you very pointless fact because I want to focus on paying attention to the little thing, the small changes, the tiny victories.
Here are some of my small changes/ little victories:
I have really noticed a change in my hands, similar to the changes in my feet. I am starting to see the tendons as well as more consistent veins. My engagement ring (received in July) is already spinning on my finger and my wrist bones are finally back! I also have noticed my collarbones starting to show which is very encouraging. Dan mentioned you will lose body fat from the outside in; meaning from your fingers in, toes up and head down.
My forearms have muscles that I have never had before and are starting to show great definition. My face is the change people notice the most and I get the most “you have lost weight I can really see it in your face” comments. Its so nice to pass the point in my journey where outsiders are noticing the changes, not just me.
Clothes, clothes, clothes! I have had to go on a couple shopping trips to get clothes that fit. I will come down stairs dressed for church and Dan will say “I think those pants need to go in the Goodwill pile, your bum is saggy!” So up I go to find a new outfit. It’s a great problem to have as I do love shopping. I will often put on a shirt and say “holy cow look how big this is on me” and then find Dan a picture of me in the same shirt years prior. We will then marvel at the changes that have taken place and rejoice in that tiny victory. ANDDD to my amazement some of my shoes are too big. Who knew that my feet had trimmed down to a point where my shoes don’t fit any more! I now have to walk around the house a couple laps before leaving to ensure they will stay on my feet.
Two smaller goals of mine were to be able to wear tall boots and to weigh less than Dan. 10 months into my fitness journey and I am able to wear tall boots just in time for Fall! This was one of the biggest and more emotional victories for me. Not 100% sure why this one was so big for me but I was very very happy walking out of the store with my first pair of tall boots. I have also surpassed Dan in weight by 1 pound! Its only 1 pound but its still one of my goals being met!
Lastly is my Bench jacket. I bought this with Dan in April, its an XL and at the time it didn’t even do up and I could hardly move my arms but I wanted it bad. I had never had a Bench jacket before and all the cool girls wore them! (lol) I took a painting down in my front hall way and I hung the Jacket up there so I would see it every day. It was my goal to fit into this jacket. As of September 2015 the jacket fits!! Dan and I celebrated this tiny victory with McDonalds, JK, but we were both very happy and proud!
Don’t get me wrong, I still have those days where I feel like I’m 300 lbs and other days I feel like I’m 100 lbs. But even when I have those days my hands don’t change, my collarbones still show and my Bench jacket still fits! I love stopping to reflect on these goals and it was fun talking with Dan to write this blog and coming up with them all. I find these small victories as a constant reminder to not give up even when the scale doesn’t change.
I tell you about the small changes because sometimes we are so focused on hitting our goal weight that we miss the small victories. I hope you will stop and take count of the little victories, which I feel add up to more in the long run.
What are your small changes/ little victories? Start to take notice of the smaller changes as you venture on your fitness journey. They should make you smile!
I have written down some tips I use what may be helpful to you and will help you see those small victories and ultimately reach your final goal.
Try implementing 1 of these tips each week over the next couple months. All of these small steps show I am taking control of my fitness, my life, my journey
PS. Remember 1 + 1= 2. If you are eating healthy and working out you will see your body change.
One of my biggest challenges as a Personal Trainer as I have been working with clients is their mind set around food.
I cannot stress enough the importance of eating right.
This Journal Blog I am going to talk to you about your mindset, the importance of eating clean and practical tips you can follow.
Mindset is everything, if I have said this once I have said it a million times. If you are not in the mental game when it comes to your fitness, your battle will be substantially harder. You need to wrap your mind around a couple of key points in order to be successful.
Eating clean is crucial to your fitness journey, sorry I am not sure you heard me correctly, Eating clean is crucial to your fitness journey. I am sure most of you have hear the 80%/10% concept where 80% of your fitness journey is what you eat and 20% is the physical activity. Well this has recently changed; it is now 80% healthy eating, 10% physical activity and 10% genetics. If you don’t eat clean then you essentially sabotage your physical activity.
Society has made food soooo tasty to the point where we now crave it. They have also made it fast and easy which is convent for so many of us in our fast pace lives…BUT they have also made it very dirty, the complete opposite of what we need to be eating. This is where the mindset part comes in and you need to see food as fuel and not something just to eat. Constantly ask yourself “Will eating ____ fuel my body?” If the answer is “no” then guess what….don’t eat it, its truly not worth it.
There is something to be said about the people who “get it”. The people who meal prep, who care about what they consume, and the people who put their fitness above all else. You know that saying “if people are doing it and it works, maybe I should do it to”. Well now is the time to start doing what they do.
Here are a couple tips to help you on your journey:
ii.That Sugar Film
iii.Hungary for Change
vii.Fat Sick and Nearly dead
I know not everyone believes in the Bible, but there is a key verse found in 1 Corinthians 6:19 which states “…your body is a temple” and I truly believe we need to change our mindset and start viewing our bodies this way. We only have one, so lets take care of it. Make your fitness healthy a priority.
Ps. Eating clean is crucial to your fitness journey...in case you missed that point
One of the biggest barriers that people have in achieving as well as maintaining their fitness goals is time. I started out going to my high school gym in grade 8 with one of my best buddies. We would wake up before class in high school to workout. When other 13 year olds are sleeping in or watching morning cartoons, Jason and I would wake up extra early, bike to school, and train for at least one hour every day. It became our ritual, something we loved to do even when it was freezing outside and still dark outside.
This was our life at the time and we loved every minute of it. I continued this lifestyle every since and can even remember arguing with my mom because it was her wedding day and I wanted to go to the gym. I know it sounds crazy and selfish and maybe it was, well actually I know it was but when you love something so much it takes priority over everything else. This was my mindset when I decided to become a trainer and was surprised to see that most of the world didn’t share my passion of fitness. Don’t get me wrong, I’m not saying that people don’t want to get fit and be healthy but they don’t make it a priority.
This was hard for me to understand and grasp, I just didn’t get it. Since I had grown up a gym rat it who just who I was. When I woke every morning, the first thing on my mind was “when I was going to the gym and what I was going to train” and it was the last thing on my mind at night. It became my first love and was more important than anything else was. Even when I travelled the world to live and work, I still found a gym. In Taiwan I joined a public gym and was a spectacle, being the only black guy at an ALL Asian gym. In the Bahamas, the fitness centers were too expensive but I still found this old man (an ex bodybuilder) who had a make shift gym in his barn and he only charged me 5$ a week to use it. This place was so old that you couldn’t take the weight off one side of the bench because it literally had to stay on to keep everything in balance!
My point is, I always made the time. I would organize my life around the gym, not the other way around. Now I understand that this is not so easy for everyone because life gets in the way. People have jobs, families, hobbies, and a lot of other things going on in their lives but everyone can make time for the gym. It does not have to be a long time but if you start with a consistent commitment, then fitness will also become part of your life. Sometimes you need to make sacrifices because we only have so much time in a day and choose to make it a priority. At first I thought that maybe it was just because I had more free time than most people and that’s why I was able to train so much but I was mistaken. I have lots of friends at the gym that have crazy and busy lives and still make the time. They wake up earlier, cut out TV or other leisure activities, go during their lunch break or even have to extend their day by going after work.
I know this can seem hard at times and you may feel that you can’t find the time or that other things are more important. But let me ask you this…what is more important than your health? If you get sick or are injured then nothing else will matter. You must first take care of yourself in order to truly take care of anyone else in your life. Once you have implemented regular exercise into your daily routine, you will have energy to do more and find yourself to be more productive. Ultimately you will find the time to make sure you make it into the gym.
By you MAKING the time and it becomes important to you just like eating, sleeping, working and playing. It should be just as important because it is a key factor to living an optimal life and a life with minimal injuries and illness. We need to make the time because it’s not given to us. It starts with small steps even just 10min a day.
When my wife (boy it feels cool to say that) was ready to start her journey, she thought she had NO time at all. She was a single mom and was self-employed. Trying to juggle work, family, cleaning the house, groceries and extra-curricular activities how could she ever find time to train. She started with 10min a night running her stairs in her house after her daughter was asleep. With the feeling she got and the sense of accomplishment she felt, she was able to jump-start her fitness journey. She now is a regular gym rat and is pushing and working harder than a lot of guys I see at the gym. They stare in awe as she bench presses 135LBS and squats 205LBS. I know this must be an amazing feeling for her from where she started to where she is now and most of all where she will be. I am her biggest fan!
So I challenge you to start with 10min each day. Go for a walk, a run, workout at home with your body weight, a video, anything. You will get results and feel amazing, it will motivate you to do more and before you know it, fitness is part of your life. Like I have mentioned in previous blogs, we are active people by creation, it’s our busy lifestyle and technology that has caused us to become lethargic and lazy, and it’s in our control to fix this. You can do it! Find a support system to encourage you, motivate you and keep you accountable. It might be difficult in the beginning but the long term payoff is worth it, trust me…better yet trust my wife.
Now that your understand Keto/Ketosis here is KETO//OS
Does it all make sense now?
Start the Keto Diet.....order your Keto//os and watch your body change, inside and out!
Achieving ketosis is a pretty straightforward, but it can seem complicated and confusing with all of the information out there. Here’s the bottom line on what you need to do, ordered in levels of importance:
A keto diet is well known for being a low carb diet/high fat, where the body produces ketones in the liver to be used as energy.
When you eat something high in carbs, your body will produce glucose and insulin.
Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.
The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates.
Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits.
Benefits of a Ketogenic Diet
Weight Loss The ketogenic diet essentially uses your body fat as an energy source – so there are obvious weight loss benefits. On keto, your insulin (the fat storing hormone) levels drop greatly which turns your body into a fat burning machine.
Scientifically, the ketogenic diet has shown better results compared to low-fat and high-carb diets; even in the long term.
Many people incorporate MCT Oil into their diet (it increases ketone production and fat loss) by drinking ketoproof coffeein the morning.
Control Blood Sugar Keto naturally lowers blood sugar levels due to the type of foods you eat. Studies even show that the ketogenic diet is a more effective way to manage and prevent diabetes compared to low-calorie diets.
If you’re pre-diabetic or have Type II diabetes, you should seriously consider a ketogenic diet. We have many readers that have had success with their blood sugar control on keto.
You can read their success stories here >
Mental Focus Many people use the ketogenic diet specifically for the increased mental performance.
Ketones are a great source of fuel for the brain. When you lower carb intake, you avoid big spikes in blood sugar. Together, this can result in improved focus and concentration.
Studies show that an increased intake of fatty acids can have impacting benefits to our brain’s function.
You can read a few more benefits of keto for the brain by clicking here >
Increased Energy & Normalized Hunger By giving your body a better and more reliable energy source, you will feel more energized during the day. Fats are shown to be the most effective molecule to burn as fuel.
On top of that, fat is naturally more satisfying and ends up leaving us in a satiated (“full”) state for longer. If you’re interested in the science behind how ketosis works, read more here >
Epilepsy The ketogenic diet has been used since the early 1900’s to treat epilepsy successfully. It is still one of the most widely used therapies for children who have uncontrolled epilepsy today. Learn more at The Charlie Foundation
One of the main benefits of the ketogenic diet and epilepsy is that it allows fewer medications to be used while still offering excellent control.
In the last few years, studies have also shown significant results in adults treated with keto as well.
Cholesterol & Blood Pressure A keto diet has shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup. More specifically low-carb, high-fat diets show a dramatic increase in HDL and decrease in LDL particle concentration compared to low-fat diets. Read more on keto and cholesterol >
Many studies on low-carb diets show better improvement in blood pressure over other diets.
Some blood pressure issues are associated with excess weight, which is a bonus since keto tends to lead to weight loss.
Insulin Resistance Insulin resistance can lead to type II diabetes if left unmanaged. An abundant amount of research shows that a low carb, ketogenic diet can help people lower their insulin levels to healthy ranges. Read more on keto and insulin resistance >
Even if you’re athletic, you can benefit from insulin optimization on keto through eating foods high in omega-3 fatty acids.
Acne It’s common to experience improvements in your skin when you switch to a ketogenic diet.
Here’s one study that shows drops in lesions and skin inflammation when switching to a low-carb diet. Another study that shows a probable connection between high-carb eating and increased acne, so it’s likely that keto can help.
For acne, it may be beneficial to reduce dairy intake and follow a strict skin cleaning regimen.
What Do I Eat on a Keto Diet?
To start a keto diet, you will want to plan ahead. That means having a viable diet plan ready and waiting. What you eat depends on how fast you want to get into a ketogenic state. The more restrictive you are on your carbohydrates (less than 10g per day), the faster you will enter ketosis.
You want to keep your carbohydrates limited, coming mostly from vegetables, nuts, and dairy. Don’t eat any refined carbohydrates such as wheat (bread, pasta, cereals), starch (potatoes, beans, legumes) or fruit. The small exceptions to this are avocado, star fruit, and berries which can be consumed in moderation.
Do Not Eat
Try to remember that keto is high in fat, moderate in protein, and very low in carbs. Your nutrient intake should be something around 70% fats, 20% protein, and 10% carbohydrate.
Typically, anywhere between 20-30g of net carbs is recommended for everyday dieting – but the lower you keep your carbohydrate intake and glucose levels, the better the overall results will be. If you’re doing keto for weight loss, it’s a good idea to keep track of both your total carbs and net carbs.
Protein should always be consumed as needed with fat filling in the remainder of the calories in your day.
You might be asking, “What’s a net carb?” It’s simple really! The net carbs are your total dietary carbohydrates, minus the total fiber. I recommend keeping total carbs below 35g and net carbs below 25g (ideally, below 20g).
If you’re finding yourself hungry throughout the day, you can snack on nuts, seeds, cheeses, or peanut butter to curb your appetite (though snacking can slow weight loss in the long term). Sometimes we can confuse the want to snack with the need of a meal. If you’re in a rush and need a keto fast food option, there are some available.
Vegetables on a Ketogenic DietDark green and leafy is always the best choice for vegetables. Most of your meals should be a protein with vegetables, and an extra side of fat. Chicken breast basted in olive oil, with broccoli and cheese. Steak topped with a knob of butter, and a side of spinach sauteed in olive oil.
If you’re still confused about what a net carb is, don’t worry – I’ll explain further. Let’s say for example you want to eat some broccoli (1 cup) – seriously my favorite and most delicious vegetable out there.
Getting started is simple: just dive in! It’s always good to spend some time cleaning out your kitchen pantry and adding in new staples.
When you're on a budget and shopping for one, it can feel nearly impossible to stock up on healthy foods. Fear not: We did the work for you. Check out our list of 44 tasty and healthy foods that'll cost you less than a buck per serving.
Many snacks marketed as “healthy” actually aren’t. A good number contain sugars that raise your blood sugar and then cause an energy crash. Others contain empty carbs, lacking the fiber and protein needed to keep you full and energized.
For a healthy and sustaining snack, choose foods high in fiber, protein, and water, which fill up your stomach, let your brain know you are full, and take a while to digest, says Dawn Jackson Blatner, R.D.N., author and nutrition consultant to the Chicago Cubs. Read on for 12 sneaky snacks that might be sabotaging your health routine. Surprised? We were.
1. PretzelsThough they’re often touted as “healthy” since they’re low in fat, pretzels aren’t doing your body any favours. Made from refined flour, they have little nutritional benefit. “Many varieties provide little fiber and virtually no protein, so they aren't very filling,” says Katherine Brooking, R.D., a nutritionist and Today show contributor. Plus, they’re easy to overeat, thanks to the salty flavor that’s almost addictive to our palates.
The better bet: Leave these guys out of the pantry, and opt for a handful of pistachios (shelling them makes the snack last longer too).
2. Energy BarsWe know, it’s so easy to toss one in your bag on the way out the door, but pre-packaged bars are often loaded with extra sugar, sodium, and calories that your body would be much better without, Brooking says. Some can pack up to 250 or more calories—but since they’re highly processed and relatively small in volume, they don’t tend to fill you up. “They are fine in a pinch, but you’re better off with snacks that have more volume and take longer to eat,” Blatner says.
The better bet: Opt for a healthier bar (we like KIND) that has no added sugars, natural ingredients you can name and count, and is a good source of protein and fiber. No matter which you choose, always check the label, Brooking says. Aim for at least 5 grams of protein and 3 grams fiber in less than 200 calories—and steer clear of any that contain more than 3 or 4 grams of saturated fat, trans fats, or any artificial ingredients or preservatives, says Brooking.
3. SmoothiesDon’t worry—we’re not hating on all smoothies here. Homemade ones can be delicious and nutritious. But many of the store-bought kind are chock-full of added sugars and calories, as they're made from fruit and not much else. Remember, drinking calories is not as filling as eating them, Blatner says. Plus, the ones at your local smoothie joint are often super-size—not really the type of portion control you're looking for, Brooking adds.
The better bet: A smoothie bowl! Make a half serving of smoothie, and top with fresh fruit, seeds, and nuts for more staying power and tasty crunch. Eating it with a spoon gives you the sensation of “eating” rather than “drinking,” which will be more filling, Blatner says.
Your favorite yogurt partner is striking out. Turns out granola is high in calories because of the extra fat and sugar it contains to make it taste so darn good. (For common brands, a mere 1/2 cup contains 210 calories, 4.5 grams of fat and 12 grams of sugar.) Plus, it doesn’t really have much staying power, since it’s low in water content, which is needed to add volume and better fill your stomach, signaling to your brain you are full, Blatner says.
The better bet: Eat it in moderation. Instead of grabbing handfuls straight from the bag, measure out a single serving, and opt for healthier (homemade if possible!) options that use natural sweeteners like honey and extra nuts for more protein. Or make a bowl of oatmeal, which contains more water.
5. Cold-Pressed Fruit JuicesAh, the juice craze. Sure, juice cleanses sound healthy, but with all the fruit sugar crammed into each bottle, they're not really doing your body much good. (Natural sugar is still sugar.) Cold-pressed or fresh-squeezed fruit juices without pulp can spike your blood sugar and ultimately make you even hungrier, says Joy Bauer, R.D.N., author, health and nutrition expert for the Today show, and founder of Nourish Snacks. To give you an idea, one bottle of green juice from a popular brand contains about 120 calories, 26 grams of sugar, 0 grams of protein, and 1 gram of fiber. What's more—it contains two servings (who saves half for later?).
The better bet: Enjoy a juice that is purely vegetable-based and contains less natural sugars and carbs, or, for an even healthier option, just eat whole fruits and veggies, Bauer suggests. Enjoy a few protein-packed nuts on the side for a more well-rounded snack.
6. PopcornMunching on popcorn during a movie can be a wiser option than diving into a pint of ice cream, but it’s still not optimal—especially when it has butter or sugars added, like common microwave or bagged butter or kettle corn popcorns. In addition, some microwave popcorns contain a chemical, diacetyl, that artificially adds a buttery taste and has been associated with lung disease and poor lung function (known as "popcorn lung"). While this is more risky for people who work in a popcorn manufacturing facility, consumers should be aware.
The better bet: Look for a popcorn with no added sugars, hydrogenated oils, or trans fat. Better yet, make your own at home in an air-popper, or check out the Greatist Approved Groceries list for healthier, store-bought versions.
7. 100-Calorie Packs
“Surveys show that a full 25 percent of daily calories are now coming from snacks, so it's really like a fourth meal,” Brooking says. “Unless you are doing a lot of endurance training or have high-calorie needs for other reasons, snacking can easily add up to extra unwanted pounds.” But even portion-controlled snacking has its pitfalls. Just because you're only eating 100 calories worth of food doesn’t mean it’s good for you—100 calories of cookies, probably not the best choice. They're also highly processed and typically lack satiating nutrients like protein and fiber.
The better bet: Grab a handful of nuts, like pistachios or almonds. If you stick to a one-ounce portion, you’ll get plenty of nutrients for just over 100 calories, which will be a lot more satisfying than a nutrition-less snack pack.
8. CerealPouring yourself a bowl of cereal is the quick solution to an empty stomach, but most snackable cereals are—you guessed it—full of sugar and carbs that don’t really fill you up and just keep you coming back for more.
The better bet: All cereals aren’t bad for you, in fact, new researchshows that cereal can be a great source of fiber, an important nutrient that Americans aren't getting enough of. No need to shun the cereal aisle altogether—next time you're there, just reach for a healthier box.
9. SushiWe love sushi for a quick meal or snack just as much as the next Seamless addict, but it’s time to accept that it’s not as healthy as we might like. Your favorite rolls contain a lot more white rice than you’d expect (one roll can have one cup), which spikes your blood sugar levels. And while it may be obvious, those "crispy" (a.k.a. fried) rolls, mayo-based sauces, and imitation ingredients (like crab)simply aren’t great for you.
The better bet: Next time you hit up the sushi restaurant, shift your gaze to the sashimi that’s just plain fish without rice. Or swap white rice for brown, a healthier, whole-grain carbohydrate.
10. Chips (Even "Veggie" Chips)
Baked chips are typically marketed with health claims, but while they may be a tad healthier than the fried kind, there aren't many benefits to these crunchy snacks. Need proof? Just check the label. Any chips (even healthy-sounding quinoa chips) made with mostly refined corn flour won’t do a great job of keeping you full. One exception: "Sometimes when the veggie chips are actually made from dehydrated vegetables, they will have a good dose of vitamins, minerals, or fiber," Blatner says.
The better bet: Craving crunch? Try some veggies and some type of protein: cucumber slices with an easy dip, like Greek yogurt and dill, or bake up some kale chips at home. Or if you really want good old-fashioned potato chips, go for a bag on our Greatist Approved Groceries List—and pair with hummus or a Laughing Cow or Mini Babybel cheese for staying power.
11. Low-Fat DairyStore packaging and sales gimmicks try to make us think that no fat is better than some, but that's not quite right. Milk fat contains CLA (conjugated linoleic acid), which research suggests may help burn fat and build muscle, Blatner says. So it's actually good for you in moderation (like all things!). Plus, in fat-free or low-fat products, the missing fat is usually replaced with sugars, cautions Blatner.
The better bet: Go for whole or 2-percent milk products (like string cheese or yogurt)—they're healthier and taste better too.
12. Snack BoxesSnack subscription boxes have hit the market in a big way—but it turns out they’re not as healthy as advertised. Many are filled with extra ingredients, and all the choices in front of you may encourage you to eat more. "Whenever you have variety in flavors, it’s extremely hard to feel full since variety stimulates appetite," Blatner says. Meaning you'll have a very hard time stopping if you have a gourmet mix of all sorts of nuts, seeds, fruits, chocolates, and more sitting in front of you.
The better bet: Replace that snack pack with a handful of raw almonds or peanuts and some fresh grapes or an apple. You’ll still get a nut and fruit flavor, but you’ll feel full and energized, rather than wanting to reach for another pack.
5 Tips for Planning Your Dinner Out
7 Tips for Healthy Eating On the Go
If it's spontaneous and you don't have time to strategize, don't worry. These tips will help you eat out without derailing your progress:
Use these tips to eat out with confidence, be social and stay on track. Bon appétit!