Bikini Body Workouts PDF / Guide Jen Ferruggia Free Download Bikini Body Workouts Program | Page 12

how many capsules you will need to take to get your 3 g of EPA/DHA, as various
manufacturers will have differing amounts. Generally the higher the quality the less you
will need to take to get your recommended dose.
Rule Number 7:
Break the rules at least once a week. As a professional fitness coach, I have found that it
takes a superhuman effort of will to stick to a rigid eating plan 100 % of the time. If you
know that you are going to be able to eat your favourite treat on a Saturday night, it makes
it a lot easier to be good on a Thursday afternoon when your boss is stressing you out and
you are craving a Mars Bar. So, once a week allow yourself a treat meal of whatever you feel
like. I find that it is always best to plan this - that way you are in control and can decide
exactly what you want, rather than giving in to a craving. So, on Saturday night eat your
favourite pizza and some ice cream, or go out to your favourite restaurant and order your
favourite. You will enjoy it all the more because it is a treat and a reward for your previous
lean eating and your body and mind will thank you for it.
Rule Number 8:
That can’t be right - is that a mistake? What kind of fitness professional recommends
chocolate? The clever ones...! Dark chocolate (85 % or more) is a very powerful Superfood
that will raise your serotonin and dopamine levels. When these are low, you feel
unmotivated, depressed and you crave carbohydrates and sweets. By raising them up you
will feel awesome, and as though you are not on a diet.
So, as your mid afternoon snack, I urge you to give a piece of dark chocolate a try, along
with a small handful (about 10 - 12) of nuts. 20 g of dark chocolate is recommended - no
more. There will be no more mid afternoon snack attacks, energy crashes and raised
tempers when you implement this strategy! Make sure to eat it slowly and consciously,
savour each little piece. Chocolate is a healthy, nutritious Superfood that will improve your
mood and contribute positively to your fat loss efforts. And besides - it’s chocolate - what
more needs to be said?!
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