Have you ever heard the saying "calories don't count on the weekend"? Or they don't count on holidays, or vacation. The tough truth is that they do count. Many clients mention, “I do great during the week, but once the weekend hits, forget it." Logging 5 very healthy days– daily workouts, tracking food and meal prepping, regular sleep, but then the weekend hits, and these healthy habits go out the window. It’s really easy to throw off your fitness routine and progress if you're not sticking with your plan on the weekends.
The number one most important aspect to succeeding in anything – weight loss, strength gains, a lifestyle change – is consistency. We've said it before and we'll say it again, consistency is KEY to reaching your goals! It’s just not enough to be super strict during the workweek; you need to keep your goals in mind and continue with your healthy habits consistently, which includes Friday, Saturday, and Sunday. Here are our tips on staying on track throughout the weekend:
Don’t overextend yourself during the week.
It can be really tempting to drastically restrict your food, or do hours and hours of cardio during the week to “make up for” the weekends. That then turns into a pattern of restricting and then binge eating on the weekends, partially because you “earned it,” partially because you’re actually really hungry! If you’ve found yourself in this pattern, consistency across the entire week is the solution. Choose a food goal that you can reasonably meet every single day. That probably means letting yourself eat foods you actually like during the week, and that’s okay. You can build heartier meals and fun snacks into everyday life by choosing lighter foods at other times of the day. When the next weekend comes around, you likely won’t feel you need to binge on all your favorite unhealthy meals!
Keep your habits consistent throughout the week.
We all know catching up on sleep on the weekends doesn't actually work, and it's actually worse for your body. Try to apply that idea to every part of your lifestyle. Staying consistent with your workouts and nutrition all week long is the best way to be successful. If you know you have a happy hour scheduled for Friday night and you will be drinking and eating more than you normally do, then plan that as a part of your week! Make sure you get your workout in on Friday and modify the foods you eat during the day to allow room for your happy hour.
Include physical activity as part of your weekend routine.
Don't skip the gym just because it's a Saturday. If you personally don't like going to the gym on weekends, that's okay. Find a physical activity that works for you on weekends. Take a Total Access+ class in the comfort of your home! The weather is getting warmer, which means it's easier to move outside. Go run laps at your local track, go for a hike, walk your dog, take a bike ride, go kayaking. The opportunities are endless! Just be sure to MOVE. The weekend isn't an excuse to binge and sit on the couch. Yes, relaxing is important, but aim to get at least 30 minutes of physical activity in on your Saturdays and Sundays.
This doesn't mean you need to skip happy hours, parties, and events with friends. Be flexible with yourself, stay consistent where you can, and stay active! Enjoy the weekend everyone!
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