How To Stop Easter From Screwing Up Your Nutrition Plan - Ivana Chapman

How To Stop Easter From Screwing Up Your Nutrition Plan

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Uh oh. It looks like the poor chocolate bunny was too tempting to skip!

It’s fairly safe to say that most people’s weakness when it comes to getting and maintaining a lean physique is food. Many people are willing to put in the time at the gym, but they feel weak when it comes to food.

The old cliché, “You can’t out-train a bad diet”, is absolutely right.

Exercise burns relatively low amounts of calories when you’re doing it, although weight training and HIIT increase the rate of excess-post-exercise oxygen consumption (EPOC) and have more significant fat loss implications.

Still, the muscle building and hormonal implications of weight training are more important with than the calorie burn.

Especially since it takes nearly an hour of walking for most people to burn off a single donut!

So keeping your nutrition plan on track is essential if you want to get lean, and stay lean.

And most of the time you’re ok, right?

You plan your meals, make sure you get in your protein, and find ways of adding more filling vegetables to your meals.

And then a special occasion comes along, let’s say Easter, and all of a sudden there are all sorts of foods hanging around that you really LOVE and really want to stuff in your face immediately.

I feel your pain.

Tomorrow I’m heading to my mom’s to celebrate Easter with the family and there will definitely be chocolate.


My mom also said she was baking her famous raspberry cheesecake.


And my husband requested that she make extra servings of stuffing.


Given that I’m 3 weeks out from competing at the Natural Nationals for the CBBF (Canadian Bodybuilding Federation), I’m just going to steel myself, be very disciplined, and sit around drooling while everybody eats, right?


I realize that what I do isn’t common for most physique competitors, many of whom will indeed be packing their chicken breasts and broccoli for Easter festivities.

Well, a lot of stuff that I do isn’t common for the fitness industry…but it works.

So what’s my plan for tomorrow?

I’ll have a very lean breakfast of mostly protein (maybe some eggs/egg whites or some wild haddock), some vegetables, and maybe a little bit of fruit.

This leaves more room for the extra carbs and fat from the chocolate (I’ll have about 100g or so), stuffing (about a cup), and cheesecake (1 slice).

In the days when I used to deprive myself of certain foods that I love, I would end up eating all the chocolate I could find in my mom’s house and nearly always had 2 or 3 very large slices of cheesecake.

Now I stay lean and enjoy the foods I love.

It’s a revelation.

Because your nutrition plan should be about balance.

The right amount of protein, vegetables, healthy fats, and carbs for your activity level and your goals need to be there.

There’s room in your nutrition plan for all foods (except perhaps those that you have an allergy or intolerance to).

I’m not fond of the term moderation, mainly because too many people whose diets are terrible constantly use it whenever someone questions their food choices (No, it’s not moderation, your whole diet sucks!).

Design a nutrition plan that includes treat foods that you love, which may mean sacrifice in other areas.

The quantity of treat foods matters.

Four tiny chocolate Easter eggs are pretty easy to fit into your nutrition plan.

A dozen Easter eggs, a chocolate bunny, and two slices of cheesecake?

Probably not.

So, for this long weekend, devise your plan of attack.

Be realistic, but don’t leave it all to chance.

And no matter what happens, don’t feel guilty.

Plan ahead and make the necessary adjustments.

Because life’s to short not to have a chocolate egg or two once a year.

Ivana Chapman

P.S. Want help putting together a nutrition and workout plan to get you lean – and keep you lean – 365 days of the year? My Lean365 Online Membership Program can help! $47 a month gets you all the nutrition, exercise, and psychology & lifestyle guidance you need to get the body you want. Check out the details HERE.

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Ivana Chapman

Ivana Chapman

Ivana Chapman BSc BA CSCS is a Canadian fitness and nutrition coach, happy wife, and mom to an energetic 6-year-old boy. She is a writer, published fitness model, speaker, 3rd Dan black belt in Shotokan Karate, former World Cup Karate Champion, one-time marathoner, and CBBF National level Natural Bikini competitor. She loves weight training and chocolate, not always in that order of preference.
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