10 Tips For a Healthy Weekend

The weekend can pose a HUGE challenge to our health and fitness goals.  Often all of my discipline, hard work, and nutrition goals fly right out the window.

But weekends don't have to be this way. In fact, weekends are a great time to practice healthy behaviors because you usually have more time to do so.

So, how do you change your unhealthy weekend habits? A good start would be to begin incorporating these healthy weekend tips so you can stay on track!

1. Squeeze in a longer workout.

--Use the weekend to go for a longer run at a beautiful park nearby. Or go to the gym to try a new class. Use the weekend as a time to change up your normal workout routine and do something you normally wouldn’t have the time for! 

2. Eat like it's a weekday.

--It can be easy to skip meals on the weekend and then make up for it later by overindulging at dinner. So make a point to eat breakfast, lunch and dinner and pack snacks for when you're on the go. Be sure to follow a schedule just like you would during the week. Your body will thank you! (It’s okay to treat yourself a little – just don’t over do it!)

3. Stick to your usual sleep schedule (as close as possible).

--Changing your sleep patterns could throw off your schedule (hard to eat breakfast when you get up at noon!), and could also interfere with weight loss. Changing your sleep schedule can also make it harder to fall asleep on Sunday night, which could set you up for a tired Monday.

4. Fuel yourself for weekday success.

--Did you push yourself too hard in your workouts or limit your nutrition too much during the week? If so, come Friday, your body may be hungry and tired, which can lead to overeating and under-exercising on the weekend. Remember to practice moderation every day, eating and exercising in a way that you can sustain for the long haul—not just a few days or weeks.

5. Limit your drinks.

--Calories in beverages can add up quickly if you're not careful. Go easy on the drinks, or try healthier drink swaps if you just can't avoid that fancy coffee or sweet tea on Saturday! Just because you were "good" during the week doesn't mean that it's OK to make up for that over the weekend.

6. Plan to relax.

--Most of us are busy during the week and even our weekends seem to become non-stop errands,

chores, work and travel. Schedule some downtime for at least an hour or two. Whether it's practicing your favorite hobby, seeing a movie with friends or reading a book, do something every weekend that recharges you. You'll not only feel better, but also beat stress.

7. Break the on-again, off-again diet mentality.

--If you have a history in yo-yo dieting, make sure that you're not alternating between being "good" and "bad" throughout the course of a week. Getting to a fit and healthy weight is about sustainable healthy lifestyle changes, not just a diet and exercise plan that you can maintain Monday through Friday. Revisit your goals and recommit to making healthy and realistic choices every day that set you up for success in the long term.

8. Plan for the week ahead.

--Take a Sunday afternoon or evening to plan your meals, hit the grocery store, and do some big batch cooking for the week ahead. 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 laundering your workout clothes, packing your gym bag, and getting prepared for your exercise routine too.

9. Weigh in Monday morning.

--It’s best to schedule your weekly weigh-in for Monday morning. 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.

10. Schedule your cheat meal.

--For most of us, it is inevitable that you are going to have a dinner date, party, wedding, or event where it is going to be very difficult to stick to a particular nutrition plan.  So pick your time and place where you will indulge, and stick to it!  This is the best way I know how to keep one cheat meal from becoming a cheat day, to morphine in to a cheat weekend!  Haha   Knowing you have a delightful meal ahead of you will keep you motivated to make great decisions before and after that meal!