motivation – V Shred

What Should I Order In A Restaurant When I’m On A Diet?

Stacy Mccloud — Thu, 02 Dec 2021 00:22:39 +0000

Eating out while you’re watching what you eat can feel intimidating, but it doesn’t have to be! Here is how to navigate restaurants and still reach your goals!

Does eating out at a restaurant give you anxiety when you’re trying to control your weight? Or does looking at a menu leave you totally confused, wondering what you will order and still stay on track? If so, join the club!

Going off your meal plan can be a little scary, especially at first. But the good news is that many, many people have been exactly where you’re at, and experts like our V Shred Custom Coaching team have been helping people figure out healthy restaurant ordering for years.

With the right knowledge, you can definitely go out to eat in a restaurant and still stick to your diet and reach your goals!

Healthy Restaurant Eating Can Be Done!

You probably have vivid memories of going out to eat and eating whatever looked good on the menu — and as much as you wanted. That was your relationship with food then, so it’s easy to think it has to always be that way.

Now you’ve committed to a healthy lifestyle, but that doesn’t mean you can’t enjoy yourself ever again. You can still go out to eat — you’ll just need to be mindful of your choices, and your portions. It’s going to require learning and then practicing self-control, because you’re working toward a specific goal of losing weight and keeping it off.

There’s still a time and place for the occasional free meal or “cheat meal” to indulge in some of those higher-calorie foods and not wreck your progress. But eating out doesn’t need to be an all-or-nothing decision. And no, don’t worry, we’re not going to tell you to be “that person” who brings turkey and broccoli in Tupperware into the restaurant!

You have plenty of options! Here’s where to start.

Do your research: The smartest approach you can take is to look up the restaurant’s menu online if you can. As much as you can, plan out what you will order before you walk in the door and then stick to it.

Know your numbers: It’s a lot easier to let things get out of control at a restaurant if you don’t have a clear idea about how many calories you’re eating each day. Our calorie and macronutrient in the V Shred app for IOS or Android can give you a personalized daily number based on your body and lifestyle.

Think outside the standard entree: If all the main courses are loaded with sauces and calories with no room for modification, ask yourself if there is a way to lessen the meal’s overall calories with a healthy side dish or a vegetable of the day. Just because french fries are offered as a side doesn’t mean you have to order them.

Embrace the healthy salad: A salad with some protein, healthy fats, and a non-creamy vinaigrette dressing on the side can be a great choice. But keep in mind that a salad is NOT always the best choice. Salads can also be a total calorie bomb at some restaurants.

Need an example? A salmon salad would seem to be a wise choice, right? We looked up the nutrition facts for one portion at a popular chain restaurant — it totals almost 2000 calories!! For a salad!! We aren’t saying you can’t order a salad; just don’t assume they are your friend.

Get picky about meat prep: When it comes to meats, ask if you can order them grilled rather than fried and with no additional sauces, butter, or oil. Most restaurants are happy to accommodate! Same thing with sides! Potatoes and vegetables can almost always be ordered steamed and without all the calorie-rich condiments.

Ask for a box up front: Even “healthy” restaurants can go way overboard with portions. It might be helpful to immediately put half of the portion in a to-go container — or split your meal with someone else.

Skip the apps and desserts: Depending on your situation, rich appetizers and sweet desserts might be worth skipping for now.

Yes, there’s definitely a time and place to cut loose and have anything and everything you want. But that’s a different topic. Learning how to eat out while sticking to your plan is a skill, and it’s one worth learning!

Don’t order hungry: It’s also not a good idea to go to a restaurant when you feel starving. That will only backfire. A tried-and-true approach is to have Sculpt Nation protein shake beforehand so you aren’t tempted to overeat.

Another thing that may help you be less tempted to over-indulge is consistently taking a quality thermogenic that contains ingredients that can help suppress your appetite and curb cravings.

Sculpt Nation BURN EVOLVED is an excellent choice. It contains research-backed ingredients provided in their proper dosage. It’s also backed by a 110% money-back guarantee. If you don’t love it – just send it back for a full refund!

Use Your Fitness Community For Support!

If you are tempted to go back to your old ways and order something you know you probably shouldn’t or overeat — stop, take a second, and remember why you’re looking to change your life in the first place.

Also, speak up! Let your family and friends know that your new lifestyle is important to you. This might keep them from nagging you to go off your plan.

Need ideas about how to order in specific restaurants? Our Facebook Group for men or wwomen can give them. Both groups are packed with thousands of people just like, giving tips and encouragement as they also try to navigate living a healthy lifestyle!

Our trainer team, nutritionists, and staff are also reading your comments and are happy to offer any suggestions!

Need Additional Guidance?

Do you feel like you need some help balancing dieting and your social life, or are looking for a meal plan that can match your tastes, cravings, and lifestyle? We’ve got you covered! We have a team of nutrition experts making custom meal plans for thousands of people every day.

You can get your personalized meal plan here or by us at coaching@vshred.com.

The post What Should I Order In A Restaurant When I’m On A Diet? appeared first on V Shred.

What If I Miss A Workout?

Stacy Mccloud — Wed, 10 Nov 2021 21:58:53 +0000

You missed a workout. It happens!
Here’s what… and what NOT… to do next!

It doesn’t matter why you missed a workout. Sometimes life gets in the way. Sometimes you just aren’t motivated. Whatever the reason…

Missed workouts happen to EVERYONE! Yes, even fitness pros and top-level athletes. Even Vince Sant.

Whether you decided to skip the gym for an unexpected night out, or for a not-so-fun reason like a chaotic day at work or illness, missed workouts are part of the journey. Expect that it will happen (more than once), plan for it, and move on!

Here’s your action plan for what to do next.

DO NOT: Double up your workouts
Could you do a morning and evening workout the next day in an attempt to “make up” for your missed session? You could, but we don’t recommend it.

Two-a-day workouts are taxing on the body, and chances are that “round two” will just be a suffer-fest. You will be exhausted and not recovered, and the quality of your work won’t be worth the trouble it takes to do it.

A better way: Consider the day you missed a rest day! Then hit your next workout with your energy level high!

DO: Take a look at your workout program and schedule

If your workout schedule is so complicated that you find yourself having a hard time fitting your workouts into your schedule, you are frequently missing workouts, etc., you may need to reconsider your program or workout schedule.

Busy lifestyles and unexpected days off are exactly why we created most of our V Shred workout programs to be short and focus on working more muscles at once. That way, if you miss one, no worries! You will be hitting those muscle groups again soon.

V Shred trainers also host free live workouts several days each week in our Facebook group for women! The members of our women’s and men’s group are also some of the most supportive you’ll find anywhere, and can help you stay motivated through the ups and downs of building your fit life.

If you find yourself still struggling with regular missed workouts, it may not be your fault. It might be your workout! This is when it’s a good idea to consider hiring one of our expert coaches to build a workout plan you can actually follow.

Our team specializes in making specialized programs that work around your lifestyle and schedule so that missed workouts are less likely to happen!

You can click here or email us at coaching@vshred.com to learn more.

DO NOT: Stress out or beat yourself up

Believe it or not, a missed workout, or even a few, will not totally derail your progress. Your progress happens in the big picture, not the small one! But stressing out over your workouts can do more damage than you think!

For one, stress can cause your stress hormone cortisol to spike. This can lead to a host of issues over the long term, including poor sleep, fatigue, poor mood, irritability, difficulty recovering from workouts, and even weight gain.

But just as importantly, stressing out over your workouts can cause the positive momentum with all those successful workouts to come to a crashing halt. This can definitely cause your overall motivation to take a nose-dive. See what a vicious cycle it can be?

DO NOT: Skip meals or limit food as punishment

You should never “punish” yourself for missing a workout by cutting calories or skipping meals. Your body still needs nutrients, whether you are hitting the weights hard or not! Stick to your nutrition plan, and keep moving forward.

In fact, you are still in “recovery mode” for up to 48 hours after a hard training session! Not giving your body the nutrients it needs does nothing positive, and can hinder your strength and make your future workouts more difficult!

If you’ve missed a workout or two, you can help ensure you keep progressing toward your goals by prioritizing protein in your diet. The easiest way to do that? Have a Sculpt Nation PROTEIN shake or fit a protein-rich treat into your day. Protein pancakes for breakfast? Yes, please!

If you need assistance setting up your calories or macros, you can find tools to help you do that in the V Shred app for iOS or Android.

You aren’t lazy. You’re just human!

Repeat after us: It’s not the end of the world. In fact, a missed workout is an opportunity for you to make the kind of mental progress that powers the most dramatic V Shred before-and-after success stories.

Make up for it in a healthy way by getting back on track, forgiving yourself for being human, and reminding yourself of your “why.”

If you are struggling, let us help you! Reach out today about getting started with one of our expert trainers and nutrition coaches! They will put together a totally custom workout and meal plan that will help you succeed for the long term!

Need more “break glass in case of emergency” workouts in your life? Our popular program Move can give them to you! These fast, sweaty routines can stand alone when you need a quick fix or fit together as a full 30-day progression. It’s up to you!

The post What If I Miss A Workout? appeared first on V Shred.

Quarantine Helped This Single Mom Of Two Shed Almost 70 Pounds To Turn Forty Fabulously: Shady’s Journey

Somer Cairns — Tue, 27 Oct 2020 23:52:30 +0000

In the least likely times, amidst the COVID-19 quarantine, Shady found a lifeline she didn’t even realize she needed. Our V Shred community helped her go from over 250 pounds and unable to play with her kids to an energetic 40-year old that is now on a mission to inspire others. We hope Shady’s V Shred transformation gives you some motivation today!

Looking For Something More – Getting Started with V Shred

Shady is a single mom of two young children that hustles hard, working two jobs to provide for her family.

It’s hard to believe that this now bubbly and confident 40-year old was almost 70 pounds heavier and battling depression.

At the beginning of 2020, Shady was 252 pounds and in denial.

“I felt healthy, but then things started going downhill. My joints were sore, I was having a hard time walking. I couldn’t go bike riding with the kids. I became lazy and depressed.”

Those feelings easily became amplified when COVID-19 hit. After all, she lost her side job in retail, her housecleaning business suffered, and she found herself isolated at home alone with her 2 kids.

But instead of spiraling downward, Shady decided to use her free time to self-reflect. She admitted she had let herself go and took the first step in regaining her health.

“I started slowly by walking outside. That gave me the jumpstart. I started to feel better, but I was looking for something more hardcore.”

It just so happens that a V Shred ad popped up on Shady’s Facebook page.

She began scrolling and reading transformation stories of women just like her. She instantly knew the V Shred community was exactly the push she needed. She was ready for her own V Shred transformation!

“Before I even started day one, I was on the community page, reading these women’s posts of inspiration, and love, and encouragement. It was average women that showed before and afters. Just reading how supportive everybody was, that was a huge part of it for me.”

Without hesitation, she downloaded the V Shred app and purchased the Fat Loss Extreme program.

“It kicked my butt! I even felt better after just one day.”

Community Helped Shady’s V Shred Transformation Mean Something More

Working out wasn’t unfamiliar territory for Shady. At one time, she was a fitness instructor! It was the dieting part that was foreign. But thanks to the free information in the V Shred app and pointers from thousands of new friends, Shady taught herself how to track macros and eat clean.

“I didn’t realize that diet was 80% of it. All the information that you get with the app, it’s just so helpful and really insightful. It’s easy to follow and such a good program.”

Before long, Shady was no longer reading other women’s success stories. She had the confidence to post her own inspiring before and after pictures.

“It is absolute sister love, it truly is. It’s like you have connections with these people from all over the world. It’s incredible.”

Shady’s new love for health and fitness also led her to set an example for her two young kids.

“My son was only eating Kraft dinners, hot dogs, and garbage food. I was like, you know what guys, you’re 9 and 10, I want you guys to be healthy for life and not do it as late as I did. We literally went through the entire house and donated everything that we could that was not nutritional.”

Every day wasn’t easy. There were moments when Shady wanted to quit.

“You have those days you just want to stay into the covers and close the blinds and shut everyone out. But then the kids would come into my room and say, mom, let’s go for a walk!”

In just over 3 months, with no gym, only her V Shred app and online community, Shady lost almost 70 pounds! Her physical V Shred transformation even gave her the confidence to join a burlesque dance group and wear a sexy new dress to celebrate turning 40 years young!

“You look happier, you start smiling more, you’re carrying yourself better. I would post pictures on Facebook, and people would ask, what are you doing? Of course, I told them about the V Shred program. ”

Setting Her Sights Forward With Everyone She Loves

Shady now weighs a more healthy 185 pounds and is setting her focus on building lean muscle by incorporating Sculpt Nation supplements and starting the V Shred Toned In 90 Days and BootyBuilder programs.

Shady is excited to see just how far new love for fitness can take her, but more than a better body, she just wants her journey to continue to inspire and motivate others to start or continue their own V Shred transformation.

“The fact that I’ve inspired people and it’s really crazy. It gives me goosebumps. My friends are just like, what are you doing? I want to feel the way you feel. I want to continue to give that to people and inspire people and make them feel good. That’s all I want.”

The post Quarantine Helped This Single Mom Of Two Shed Almost 70 Pounds To Turn Forty Fabulously: Shady’s Journey appeared first on V Shred.