Nutrition

How to enjoy the holidays AND still reach your fitness goals

Tis' the season to overindulge. It's no question as to why people have a hard time staying on track during the holidays. From Halloween all the way to the New Year, there is always a reason to drink more alcohol, nibble on a few treats (or more than a few) and grab a second plate. 

How on earth are you supposed to stay on track while you enjoy yourself? Better yet, is that even possible? 

The answer is: abso-fucking-lutely. 

I am not about to give you some asinine advice like: eat before, bring your own meal, skip the alcohol, only stick to the healthy foods, or weigh yourself to hold yourself accountable. Staying on track doesn't require any of that nonsense — especially the last one.

My advice is a bit different. And not to be biased, BUT my advice is better — much better and much more enjoyable. 

However, before I get into the good stuff, I need to address the underlying issue, which is: most people approach it with an all or nothing mentality. The minute they feel like they "messed up" or got off track, they feel as though they ruined their progress and have to start all over. This concept is entirely nonsensical. 

Eating something that isn't "diet" friendly or missing a weeks worth of working out is not what causes people to mess up. It's the mentality around thinking they did or that they let that spiral back into their old habits and don't get back into their routine.

You see, there will be occasions when your nutrition isn't as precise and dare I say - times you have to skip a workout. And that — that right there is called life. It does not mean you have to stop everything you've been doing and wait until Monday or the New Year to restart. You simply move on from it, and continue your fitness journey; because, you do not have to be perfect in order to live a healthy lifestyle or even make progress. 

So...

If you find yourself indulging a little more than you normally do — that is okay. It's the Holidays — it's bound to happen. 

If you have to miss a workout so you can go Black Friday shopping — do it. I probably will too. 

Hell, if you have an entire week off from working out — it's fine. Just get back into it the following week.

Got it? Okay good. Now that we've got that out of the way - lets dive in, shall we? 


Pick the foods you love. 

Eat the foods you love, and skip out on what you don't. Just because the fruit cake is being served, it does not mean you have eat it. It seems like common sense, but I find that a lot of people eat food just because it's there or because they feel obligated to eat it for the holidays. But honey, you're an adult — you can make your own decisions. You don't have to eat anything you don't want or don't love.

Another little tip I follow personally is, I skip out on the foods that I can get anytime of the year and stick to eating the foods that come once a year. So for example: if there are brownies and pumpkin cheesecake severed at Thanksgiving dinner, I choose the pumpkin cheesecake since that typically only comes once a year. 

Remember, you can save it for leftovers.

Instead of stuffing yourself until you feel sick (which I used to do), you can enjoy these foods in moderation throughout the week. To hell with cheat meals, you don't have to limit yourself to one day. 

Eat protein and veggies, too. 

Because health. 

But also, filling up on veggies and protein can help prevent you from overeating AND it aligns with your fitness goals. 

Workout.

Continue to workout as consistently as you can. I also think that getting a workout in first thing in the morning is helpful because you get it out of the way and it helps to put you in the right frame of mind. 

And, I know this time of the year can be busy but even doing something quick is a good way to keep you on track. Something like: 20 kb swings, 10 kb thrusters, for as many rounds as possible in 10 minutes. 

Relax, gorgeous.

Chill out and enjoy yourself. This is the time to cherish moments with your friends and family — not stress out about food. So, enjoy yourself, enjoy the food and get back into your routine the next day. Guilt is not aloud. 


I told you my tips are fucking awesome. Now, go enjoy the holidays, stress free :)

XO

Devon Day 

How to stop the weekend binge

Are you struggling to stay on track during the weekends?

Let me guess ... You eat really "healthy" during the week days, come Friday you "fall off" track and start all over again on Monday. Sound familiar? Yup. I thought so.

GURL, I know what you're going through because I struggled with the exact same thing. So today, I want to share 3 ways to help prevent this from happening. 

How I stopped binge eating

Some of you may or may not know that I used to struggle with binge eating. This was something I battled for years and it took a lot of time to heal from. 

While I do plan on sharing my entire story with you eventually, I wanted to share 8 tips that have personally helped me overcome binge eating.

I also want you to keep these things in mind if you currently are struggling with an eating disorder:

  1. Do not be afraid to ask for help
  2. There is nothing wrong with you
  3. You are not alone
  4. Overcoming an eating disorder is not easy
  5. It takes time and patience to heal from, this is not an overnight process (it took me over a year to overcome) 
  6. You might do really well for a while and all the sudden find yourself slipping back up into old habits again... This is okay, this happens, just be forgiving and easy on yourself. 

Watch the video to learn 8 tips that helped me overcome binge eating: 

Be easy on yourself darling. With love,

Devon Day


DISCLAIMER: I am sharing my personal tips that helped me overcome and stop binge eating but this is not guaranteed to help you. I am a Certified Fitness and Nutrition Specialist but I am NOT a registered dietitian or nutritionist. I can not and do not diagnose, treat, cure, or prevent any disease, illness and/ or eating disorders.


What my clients are saying....

DANIELLE'S STORY 

"So I bet you are all wondering what it’s like to work with Devon… She’s always so motivating on social media, between her Instagram, youtube, and blog. Devon has a lot of ways that she reaches out to everybody.

Back about a month ago, I made an Instagram for my fitness and health journey wanting to really focus on motivating younger girls and inspiring others. I really don’t know how I found Devon’s Instagram among the hundreds of other fitness accounts that I followed, but I am so grateful that I did! I love Devon's whole mantra on fitness and the message she is trying to deliver to others. Love yourself and love your body. It’s one of the main things that every girl struggles with and we all need to learn to love ourselves over losing weight or trying to fit into a bikini in the summer.

After going through Devon's program, I will never go back to doing hours of cardio to lose weight or even regular "body building" style workouts. Devon has opened my eyes to more a efficient and extremely effective way to workout. Being a full time college student and working, I don’t have a lot of free time and I would miss out on hanging out with friends and family to workout. But not anymore. Devon provided me with workouts that I can manage to fit in my schedule. 

Devon doesn't just give you a plan but she teaches you. I am so happy that Devon shared with me so much of her knowledge because I don’t think I could have done it on my own. I would have not seen results and went back to starving, binging, and lots of cardio. 

Within the program I have gained confidence, my body has changed physically, I have been able to adjust my diet into a way of eating that I enjoy and I've made a new friend. Devon is always just a text, email or call away. She has always been there for me and I am so grateful for that. 

Working with Devon is such an amazing experience and I am so happy that we are able to work together. To anybody just starting on their fitness journey or struggling with self love… I highly recommend working with her! Don’t ever hesitate to email her either because she is the sweetest person you will ever meet!"

- Danielle Maurer

Meal prepping tips for those who hate to meal prep

I used to cook every single meal, everyday without ever meal prepping. I didn't mind it because at the time, I had the time and enjoyed cooking. Lets just say things change when you start adulting and realize how much little time you have. So I started to meal prep and if you are anything like me, you hate to meal prep. So I want to share with you my tips on how to meal prep when you hate meal prepping: 

TIP #1: Go through a meal prepping service

The easiest solution is to have someone meal prep for you. You pick the food, they cook it and deliver it to you. Viola, problem solved. You never have to cook again or clean dishes, it's really that magical. 

TIP #2: Buy pre-made and pre-chopped foods 

Purchase items at the grocery store that are already chopped, cooked and/or ready to go. Here is a list of ideas: 

  • Canned tuna
  • Rotisserie chicken
  • Hard boiled eggs (I boil them myself - it's a great quick snack to have throughout the week)
  • Deli Meat
  • Beef jerky
  • Protein bars
  • Protein powder 
  • Greek yogurt
  • Instant ready oatmeal 
  • Pre-chopped vegetables 
  • Bananas, well honestly most fruits are easy you just gotta wash it 
  • Dips like guacamole, salsa, or hummus 
  • Vegetables that you like to eat in it's raw state because then you don't have to cook it 

TIP #3: Semi meal prep 

What I mean by this is simply cooking 2-3 meats, a few sources of carbs and chopping up vegetables all at once. It makes cooking a little easier and more time savvy throughout the week. 

TIP #4: Make a big ass salad

I legit used to think of new, creative meals to make each week. To be quite honest, I don't have time for that anymore nor do I want to cook a fancy 10 step meal. If you look at my Instagram you can probably already guess my solution which is just to eat a big ass salad or a big ass bowl. Basically what I do is pick 1-2 vegetables, 1 carb, 1 fat and 1-2 protein sources that I have already made from my semi-meal prep, toss it in a bowl and call it a day. Easy enough. 

--

Those are my tips for those who hate to meal prep. I hope you find it helpful and if you have any tips you'd like to share, I would love to hear :) 

XOX

Devon Day 

 

Healthy Brownies That Don't Suck

You read it. These "healthy" brownies don't suck. This is my go to recipe because they are the real deal. I always feel like most "healthier" desserts let me down because they fail to taste like the real thing and you can tell they taste, healthier. Not these. These are legit. So instead of rambling on, I will let you taste for yourself.


What you will need:

  • 1/2 cup of melted coconut oil
  • 1/2-1 cup of coconut sugar (this depends on how sweet you want them, I suggest starting with 1/2 of a cup and having a small taste to see if you want to add more)
  • 1 cup of dark chocolate chips
  • 3 eggs
  • 1 tsp of vanilla extract
  • 1/4 tsp of salt
  • 2 tbs of cacao powder
  • 1/2 cup of coconut flour

What you need to do: 

  1. Preheat the oven to 350 degrees F
  2. Melt the coconut oil on the stove in a pot
  3. Once the coconut oil is completed melted, turn off the stove and add in the chocolate chips and coconut sugar and stir until the chips have melted
  4. Add the vanilla extract and the eggs
  5. Now add in the rest of the ingredients (coconut flour, cacao powder, & salt) until well combined
  6. Pour the brownie batter into a greased 8x8 inch pan -- if you like licking the batter, don't just lick the batter.... place some of the batter on ice cream and then eat it, you'll thank me later.
  7. Pop it in the oven for 18-25 minutes! I suggest checking on them after 15 minutes and then continue to check on them frequently so you don't over cook them, if you like them "gooey" the less time the brownies will need

I hope you enjoy the brownies as much as I do. If you do make them, Snapchat me (@devondaymoretti) and tell me what you think!

 

xox

Devon Day

How To Eat More Than One Doughnut Without Over Doing It

If you follow me on Instagram, then you've probably seen me posing with a box of doughnuts because I am doughnut obsessed. Heart eye emoji times ten.

A question I get asked frequently is: Are you going to eat that entire box of doughnuts?

I am probably one of the most indecisive people out there when it comes to food (or life in general). Picking one doughnut is just not in the cards for me - I want to try them all.

But how do I do that without overdoing it?

Thanks to Krissy Mae, the owner of Doughnuts and Deadlifts, she created this concept called doughnut graveyard. This basically means you take a small bite of each doughnut, and then after you take a bite of each doughnut you save the rest or share it with others. You can also choose your favorite doughnut from the box and finish it if you'd like.

It is a total win because you can still try every single doughnut, without overdoing it.

So that my friends is what I do with an entire box of doughnuts.

Your doughnut loving trainer,

Devi