Let's be honest...we've all been there. Stuck in the "I've been so good, let me just treat myself" cycle. One day turns into two -- two turns into three, etc etc. You beat yourself up about not staying on track so much that you resent any form of proper nutrition and routine. Your whole life becomes a "it's just one more dinner out" mentality. Well guess what? You're not alone. And guess what else? There IS a better way.

Let's talk 80/20. The concept of 80/20 is essentially a simplified way of talking about balance and moderation. It's an extremely important part of health (and kind of everything else in life, too), and without learning to flex your moderation muscle... you simply won't succeed in a long-term health journey. When we preach 80/20 though, it also leaves you that 20% to be flexible and enjoy your life. Where we often go wrong has a lot to do with taking that 20% and turning it into 40-50% of our time and then getting angry with ourselves for the lack of progress/results. Setting realistic expectations is SO important-- it's okay to enjoy yourself, but don't hop on the scale the day after a lavish dinner and expect to see weight lost. That, my friend, is setting yourself up for failure and a perfect example of negative reinforcement.

So how do we change it? First things first, we aim to change our mindset on health and fitness. These things aren't a punishment, they are a GIFT. We are lucky to be able to work on them. The healthier you are the better you feel and the more you can experience-- and isn't the whole goal to truly LIVE? Health gives that to you. So why do we look at it as a punishment? As something negative? Let's change that.

Second- get brutally honest with yourself. This step is really important. Sit down with your calendar and be pickier about when you do decide to go out to eat. Every birthday, holiday, event, or Friday night doesn't qualify as a special occasion! And remember; you can go out and make healthy choices. That doesn't have to equal deprivation. Going out to eat once a week and over-eating by thousands of calories can offset a nearly perfect week! And while balance is definitely important, there is really never a reason to forget about your health completely-- even when you are out to eat.

Here are some of our "health hacks" for your next social event or holiday:

• Out to eat? Prioritize dishes with protein, drink water instead of soda, ask for your food to be prepared without salt or oils (you can season yourself).
• Drinking? Moderation is key here. Alcohol can KILL a nutrition plan, so next time try alternating every 1 glass of alcohol with 1 glass of water. Not only will it slow you down but it gives you something to hold while socializing!
• Tailgating/Car Trip? Packing snacks sounds like a childish thing but it really comes in handy in these types of situations. Pre-made protein shakes, bars, wraps, or anything that is easy to eat and high in protein will keep you on track!
• Overdid it? No beating yourself up. Instead, go for a nice walk to help with digestion and drink some extra water. Hit a strength workout the next day and put those extra calories to good use!