Happy Friday, everyone!
Take a deep breath!…Breathe in a sigh of relief!…You did it! You survived another busy week! Now, it’s time to kick back, relax, and enjoy a well deserved break from the hustle and bustle of that thing we call adulting.
Weekends are great! I mean, you, work hard all week, you deserve a day or two to play, right? But, if you aren’t careful, the weekend can turn into a major limiting factor when chasing after your fitness goals.
Hey, I get it! You work hard all week, staying dedicated to your job, your family, your workouts, and your nutrition, (it can get overwhelming and exhausting) so when the weekend rolls around with all of its delicious and relaxing temptations, you’re more than ready to take a break and indulge.
Believe me, I’m with you! A little indulgence is a good thing. And, let’s be honest, you’ve earned it! But, completely ditching your fitness and nutrition routine for the entire weekend can really offset your hard earned results, and no one wants that!
So, I’ve put together a list of suggestions to help you stay on track, while still enjoying some much needed time off.
Check it out!
1. Be Flexible With Your Nutrition, But Stick To Your Guns:
It is very important to fuel your body with wholesome, nourishing foods for both your health, and to ensure success in your fitness endeavors. But, it is also important to indulge every now and then, equally for you health, as well as your metabolism, AND your sanity. Making sound nutritional choices isn’t so hard Monday-Friday when you’re working and your meals are more than likely already planned out, but when Saturday and Sunday roll around with time off, birthday parties, dinners out, drinks with friends, etc, it’s so easy to just throw in the towel for a couple of days and engage in a junk food free-for-all!
Now, I’m not against a little weekend indulgence, but completely ditching your nutrition routine can totally slow down your progress, which is why I highly recommend keeping Calorie splurges to 1, maybe 2 (depending on your goals, specifically) over the weekend.
It’s totally ok to enjoy a high Calorie meal out, party, happy hour, or whatever over the weekend, but make sure you’re still nourishing your body properly the majority of the time. For example, when you know you’re having dinner out, be sure to have a wholesome breakfast and lunch beforehand. That way, you’ll be less likely to overdo it at dinner. Never restrict food in an effort to save Calories, carbs, etc for just one meal. Although it may seem like a good idea, it’s a recipe for disaster.
2. Don’t Drink Your Calories:
This one ties closely in with number one. It’s super easy to overdo it when calories are consumed in liquid form, and they’re usually from sugar. I suggest sticking to water or sugar-free beverages, like unsweetened teas and coffee. Try to limit sodas, juices, and other sugary drinks (ideally, you should do this 7 days a week, but…). Also, if you drink alcohol, try to limit your consumption. Alcohol is surprisingly high in calories, and depending on the drink, can be super high in sugar, as well.
I’m not telling you NOT to drink, because an ice cold Blue Moon sure does taste good, but throwing back an entire 6-pack on your own certainly won’t help you uncover your own six-pack…Just sayin’!
3. Don’t Forget Your Fitnesses:
This one actually starts on Friday!
Did you know, Friday workouts can really help set the tone for the rest of the weekend, and help ensure that you stay on track with your fitness goals?
Weekends can be tough, especially when you’re exhausted from the long week, but sticking to your workout routine is one of the best ways to guarantee success in the long run.
The same goes for Saturday. Even though it’s your day off, and you’ve got plans, make time to workout! Don’t abandon your routine. Stick to it, then move on. I mean, a one hour workout is roughly 4% of your day, so you’ll still have plenty of time for fun adventures, not to mention the energy to enjoy them and the satisfaction of knowing YOU DID IT!…You got up! You laced up! And, you got it done!
4. Reward Yourself With Something Other Than Food:
You survived another week, go you! This is definitely a reason to celebrate, and it’s totally fine to reward yourself. But all too often the go-to prize we choose to give ourselves is a weekend junk food binge.
Switch things up, and reward yourself with something that you can’t eat. Get a massage, buy a new outfit, or lay down and watch your favorite movie.
Having something to look forward to over the coming weekend will help keep you motivated during the week to work hard and stay committed to your goals.
5. Plan and Prep Your Meals For The Upcoming Week:
Setting aside a little bit of time to plan and even prep meals over the weekend can be very beneficial in the long run.
For one thing, it gives you one less thing to think about during the week. Deciding what to eat every day is tough, especially if you’re busy. Pre planning and prepping meals is an amazing time saver, and it allows you to focus on other things like your kiddos, your job, and your goals.
Another positive result is that it will put you in mindfulness mode regarding your diet, and mindful eating is the ultimate key to success!…Just planning nutritious meals will get you thinking about eating right. This can have a dramatic effect on the choices you make the rest of the weekend.
6. Make Time To Relax:
Relaxation is soooo important to your overall health and well being. A little ME time over the weekend will allow you to recharge, so that you can refocus, leaving you ready to resume your busy lifestyle when Monday rolls around again.
Honestly, It’s not a bad idea to schedule a little ME time during the week, as well. But, to avoid a midweek burnout, make sure to fit in at least a couple of hours (or more) over the weekend, to just relax…Your body, your mind, and your soul will thank you.
7. Don’t Beat Yourself Up:
Ok, so this one isn’t exactly about staying on track, but…
Let’s say you do totally ditch your fitness and nutrition routine for the ENTIRE weekend…Hey! It happens! We’re human, shit comes up!…Don’t beat yourself up over it. You haven’t failed. You aren’t a bad person. You’re not gonna wake up Monday 10 pounds heavier with high blood pressure and diabetes. Bloated with a little indigestion, maybe, but not derailed or defeated.
So, what do you do in this situation?
Move on from it, of course!
A couple of days of overindulging won’t ruin you, just like a couple of days of diet and exercise won’t achieve your goals. Any time you overdo it…and you will, at some point…just pick up where you left off and keep moving forward! Take things one day at a time. True results come from genuine effort, not perfection.
And, there you have it, 7 simple ways to take charge and dominate Saturday and Sunday…Because, the weekend doesn’t have to become your weak end!