By The One on One Team
Last Updated 8/25/24
The end of the summer signals the beginning of festive weekends as we approach Labor Day and tailgating season! How can we celebrate while making healthy choices?
Most of us would agree that staying on track with our fitness and nutrition commitments is more difficult over the weekend. There are a variety of reasons why the weekends pose unique challenges. However, our experience has taught us that more often than not, a lack of accountability and structure is to blame.
Workouts with your trainers may provide multiple check-ins throughout weekdays, but do you have a plan in place to ensure you are committing to your “Healthy and Happy” over the weekend?
To set yourself up for success over the weekend, it is important to identify your roadblocks:
- Does the constant availability of food at home lead to mindless snacking?
- Does the lack of structure on the weekend make it easier to stay on the couch all day?
- Do you tell yourself that weekends are “cheat days”, allowing yourself to eat whatever you want, without regard to how it makes your body feel?
- Do you have less accountability over the weekend, making it easier to succumb to bad habits?
- Do weekend festivities interfere with your typical eating or exercise rhythm?
After identifying your personal challenges, be proactive by creating a plan to tackle your roadblocks and ensuring that you are set up for success over the weekend.
Consider the following strategies to maximize your weekend:
- Jump start your day with a workout, either independently or with a trainer at One on One!
- Create a personal goal for how many steps you will take over the weekend.
- Eat every 3-4 hours. Less structure during weekends often means skipped meals and snacks—a recipe for overeating at mealtimes.
- Tune into your hunger and fullness. While you may be eating out of your normal routine, you can still aim to stop eating when comfortably full. Pre-portion your snacks for the day to prevent mindless overeating.
- Make plans with friends or family members to get outdoors and get moving by going for a bike, run, or walk.
- Create accountability. Ask a friend, family member, or trainer to hold you accountable to your commitments.
For this week and moving forward, take inventory of your weekend habits. Are they aligned with your “Healthy and Happy”? If so, great! Keep moving forward. If not, consider which strategies would best help to keep you on track.
Overall, it is important to ensure you are living your “Healthy and Happy” every day of the week!
