So it's the weekend. FINALLY! Time to sit back, enjoy some relaxation from the busy workweek, enjoy being HOME, and taking some time for yourself and your family. But what you DON'T want, is to back track every single weekend, only to leave you with regret, remorse, and "starting over" every Monday morning.
So how DO you keep things moving forward in your health and fitness goals over the weekend? Here are some of my TOP TIPS, tried and true!!
1 - Start your weekend with intention.
When you know what you want, and DON'T want, you will know what you need to do to keep yourself accountable. I suggest tracking in a food journal, or use an app. I recommend SparkPeople or My Fitness Pal. You can also track your activity levels with these tools, or use your Team Beachbody Wowy Supergym to be eligible to win some extra MOOLA - because we can all benefit from having some extra fun money!
2 - Stay hydrated!
Because your body often times mis-reads your thirst for hunger, and you want your body to be operating at it's best. There are so many benefits to staying hydrated, such as *maintains the balance of bodily fluids * helping to control calories by making you feel full * helps energize muscles * helps your complexion and skin looking good * helps your kidneys * helps maintain normal bowel function. Aim for half your body weight in ounces daily! So for example, for a 160 pound person, their daily requirement would be 80 ounces of water.
3 - Use the opportunity for a more open schedule to plan for double workouts, or do something active with the family.
Be a good example for your kids and family by showing them that our health is priority, and it's easy to fit it in! Better yet, encourage them to do it with you and show them how much FUN it can be to sweat!
4 - Eat like it's a weekday!
If you think about it, why change anything up from what you normally do? Follow your meal plan, prep your meals, and eat like you LOVE your BODY! (because you do!!). Pack snacks for when you're on the go, and follow a schedule just like you would during the week. Your body will thank you!
5 - Stick to your usual sleep schedule.
Do you have a set bedtime during the work week, and love to stay up late and sleep in on the weekends? Changing your sleep patterns could throw off your schedule (it's hard to eat breakfast when you get up at 11AM!), and could also interfere with weight loss. HELLO late night SNACKING! And it's usually not the healthy kind at 11 PM! Changing your sleep schedule can also make it harder to fall asleep on Sunday night which could set you up for a tired Monday. Stick to your norm, and your body will thank you!
6 - Plan to weigh in Monday morning.
If you need extra help being accountable over the weekend, schedule your weekly weigh-in for Monday mornings. Knowing that you'll step on the scale at the start of the week can help you to stay accountable and be more aware of your weekend choices. I used to do this on Wednesdays, and Saturdays, but that was an easy excuse for me to get lax with my nutrition. Now that I use Mondays to track my weekly progress, I've noticed how much of a difference that one little change can make!
7 - Plan for the week ahead.
What better way to stay healthy on the weekend than by using your extra time to continue to set yourself up for success? Take a Sunday afternoon or evening to plan your meals, hit the grocery store, and do some big batch cooking for the week ahead, by doing your weekly meal prep. That way, when your busy week gets even busier, you'll already be ahead of the curve and able to stay on track! Don't forget about washing your workout clothes and laying them out for your early morning workouts!
8 - Order smart when you eat out.
Date nights happen on the weekends, but that doesn't mean you have to eat poorly and sacrifice all the hard work you put in during the week! Eat lean cuts of meat, and ask for dressings or sauces on the side so you get some control over excess fat and calories. Plan ahead with where you will be going so you can reference their menu online before going to know exactly what you will be ordering! Also, ask how the foods are prepared. Instead of sautéing veggies in oil, most restaurants will be happy to prepare them steamed instead to save you fat and calories.
9 - Eat before events.
Enjoy a filling snack to curb appetizer grazing at parties and prevent overeating. My go-to's are a high-protein snack, such as water-packed tuna or salmon, Shakeology, almonds.
10 - Watch portion sizes.
Having a little extra time over the weekend means we have more time to linger…and pile on another helping. Get into the habit of sticking to proper portion sizes for every meal and snack. I love the nutrition plan with the 21 Day Fix for determining healthy, balanced portions customizable for everyone!
And lastly, remember who's watching! My 4 kids keep me accountable to my nutrition goals, by simply being. I want to show them what it means to eat healthy balanced meals so that they never have to go through trying to lose weight or suffering from obesity-related, preventable disease. If I wouldn't give it to my kids, I don't eat it either. There's room for everything in moderation, and so many times, we can make a few adjustments to almost anything to make it a healthy option for the whole family.
Eat like you love your body, and it will love you back!! <3
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