Ahhh it's the weekend and summer is around the corner! Time to relax, kick your feet up and forget all about all the healthy choices and "rules" you had in place during the week when it comes to your nutrition and eat and drink whatever you want...right?
Record Scratch - Uh no! And here are a few reasons why:
1. You have worked too hard! All those boot camps and small groups you clocked in this week and healthy meals you ate could easily be undone from Friday – Sunday (think 4 steps forward but 3 steps back) . If you've done everything right your metabolism should be primed and ready to burn fat all weekend long! Don't undo that!
By the way if your workout didn't happen it isn't too late; come join us two Saturdays a month for a weekend boot camp!
Check the Current Summer Schedule on the website for the dates/times!
2. Monday Food Comas are real and they are no fun! After a weekend of overeating or drinking whether your "drug" of choice is sugar, alcohol, or processed carbs there's nothing worse than that bloated, foggy feeling on Monday morning that you had a little too much fun this weekend and "you'll never do that again..." We've all done it. Remember how you felt the last time you did it. That bloated, foggy feeling just isn't worth it!
3. If your goal is long-term permanent physical change and better health then the all-or-nothing, off-and-on cycle cannot be a part of that. Friday night is usually the gateway for the weekend whether it's Pizza or Mexican and then big breakfasts and a bag of chips with a good movie finishing of course with “Sunday Funday” or Pancake Brunch and mimosas after church...who's with me? By Monday you'll have gained any of the weight you lost during the week back only to start all over and never get closer to the permanent changes you want to make. Don't do it!
So, as the weekend approaches what is your strategy for staying on track with your eating?
Now that I've talked you down from the food fantasies you may have already started to conjure up for your weekend plans; let me tell you what you can do and give you some strategies to handle whatever situation comes your way! Because strategy always trumps willpower!
• First of all decide when and what you want to indulge in. Are you craving something? Is there an event or a night this weekend that you are really looking forward to? Choose ONE! It's ok to have a splurge and it should be totally guilt free so you can completely enjoy it and be something completely worth it. This isn't a "binge," this is enjoying a slice or two of Pizza with a glass of red wine or a couple of Margarita's with friends...
• Once you have decided on your splurge this weekend, commit to yourself that you will do the best you can to make the best choices possible in every situation. The rest is not always under our control.
• And you will not end up with "Blown Tire Syndrome." What's that? Many campers and small groupers have heard me use this scenario at a nutrition seminar over the years…Well, if you ended up getting a flat tire on your way home from work tonight would you get out and flatten all of the other tires? May as well, you have one flat tire? Why not slash them all? Doesn't make sense right? Sound familiar to what sometimes happens with your weekend eating? I "blew" my diet, I'll just start on Monday and eat whatever I want "blowing" the rest of the weekend...this is where you get into trouble. You will have slip ups - no biggie. Commit that you will stay as mindful as possible and will not fall into "Blown Tire Syndrome."
A few more tips...
Learn to say - No thank you! It should roll off your tongue before you even have time to think about it...No Thank You!
If you go out to eat, order first and set the tone for the table. If you order something healthy (or healthier) so will most of the people at the table.
Remember how good you will feel starting the week on Monday with your momentum going ready to tackle the week!
Stay mindful! You got this.
Let me know if you need more tips on navigating the summer weekends; I am here to help.
Enjoy your weekend!
Coach C