Staying on track over the weekend

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R E S E T & S W E A T

STAYING ON TRACK OVER THE WEEKEND

Through the week you may relate to having your healthy eating and exercise
habits on auto-pilot, however when Friday comes around, we tend to let loose
by having one too many drinks, indulging in meals out, sleeping in and not
being as active as we should be. Sound like you? Here are a few tips to help you
out this weekend to leave you feeling empowered and on track!

STAY FOCUSED ON YOUR GOALS & TRY STICKING TO
YOUR NORMAL ROUTINE

One of the biggest things that can throw us off on the weekend is lack of routine and
structure. If that’s the case for you, try creating a weekend routine. There will be weekends
where you don’t/can’t follow the routine, however it can be very helpful to add some
structure into your weekends. A few ideas could look like:

  • Taking a specific gym class every Saturday morning
  • Having a family dinner and board game night on Saturday
  • Having a few hours every Sunday for meal prep
  • Having a set time for dinner and going to bed close to the same time you normally do
    during the week

LIMIT YOUR ALCOHOL

Many people use alcohol as a way to relax and socialise on the weekends. Having a drink
here and there is totally fine, however it’s very important to find other ways to relax and
decompress. A few ideas could include:

  • Exercise
  • Coffee with an old friend
  • Reading a book in the sun
  • Taking a bath

When you do plan to indulge in a few alcoholic beverages, ensure to limit the amount you
have and drink water in between drinks. Avoid getting too tipsy that you throw caution to
the wind about what’s going into your mouth – Studies show that one of the top sources of
extra weekend calories is alcohol.

R E S E T & S W E A T

EAT A HEALTHY BREAKFAST
A healthy breakfast will kickstart your metabolism, help control your appetite for the
day and set a great and healthy foundation for how the rest of the day will play out.

STICK WITH THE BASICS
When planning your meals for the weekend, whether you’re at home or at a
restaurant, load your plate with protein, healthy fats, whole grains and lots of veggies
so that you feel satisfied.

BE SMART WHEN DINING OUT
If you are planning to eat out on the weekends, make sure to look at the menu for the
restaurant online before you go so you can see what healthy options they offer and
decide ahead of time what you’re going to order.

HEALTHY FOOD SWAPS
SWAP THIS ——————————— FOR THAT

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KEEP A FOOD JOURNAL
This is a great tip that will keep you in line. Writing down what you eat is the most accurate
way to hold yourself accountable and ensure you’re not sabotaging your diet over the
weekend. All those small bites, snacks and sips that you quickly forget about will add up
and sometimes you don’t realise what you’ve eaten throughout the day until you write it
down.

FIND HEALTHY WAYS TO INDULGE
Do you have a specific meal you crave every Friday night? Pizza, pasta, burger & chips? Try
being creative and make a healthy version of it. For example:

  • Cauliflower pizza base for your pizza
  • Using zucchini noodles for your pasta
  • Having an open burger with homemade chips
  • Frozen Banana ice cream instead of ice cream

MOVE MORE
Make the most of your free time you have on the weekend and try adding in some sort of
physical activity. It doesn’t have to be the gym, it can be walking, hiking, playing sports,
gardening, cleaning the house or surfing! Have fun with it!

MODERATION IS KEY
Indulge and eat your favourite foods in moderation. Deprivation can backfire, so if you
really feel like a treat or favourite meal of yours, eat and enjoy it. The next day start your day
with a wholesome and clean breakfast and make sure to move your body! It’s all about
balance!

DON’T LET ONE UNHEALTHY MEAL LEAD TO MORE
We’ve all said the phrase, “I’ll start on Monday,” however in reality, it’s a lot harder when
Monday swings around and we have to deal with that weekend indulgence. Try avoiding
un-doing all your week’s hard work because you’ve indulged in one unhealthy meal or
gone off your plan at some point. Instead, enjoy a meal you LOVE and then get right back
on track.

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