Weekends are often a double-edged sword when it comes to fitness.
I would go so far as to say that what we do on the weekends is a major factor on the results that we achieve.
They offer much-needed rest and social time but can also disrupt your routine and set you back from your fitness goals.
If you’ve worked hard throughout the week, the last thing you want is to undo that progress over the course of just two days.
The good news? With a little planning and mindfulness, you can enjoy your weekends without hurting your fitness results. Here’s how:
1. Change Your Mindset: Weekends Are Not a ‘Break’ from Health
The biggest hurdle for many people is the belief that weekends are a time to pause their healthy habits.
While it’s important to enjoy your downtime, seeing weekends as a break from all forms of discipline can lead to setbacks.
Shift your perspective: weekends are an extension of your week, not a departure from it. Keeping this mindset will make you more likely to stick to habits that support your goals.
2. Plan Your Meals in Advance
Spontaneous weekend eating can lead to poor food choices.
If you know your weekend tends to include meals out or takeout, plan for it.
Opt for healthier menu choices or prepare satisfying, nutritious meals at home. If you’re attending a social event, eat a high protein healthy snack before you go so you’re not overly hungry and tempted by unhealthy options.
Pro Tip: Try batch cooking on Friday evening or Saturday morning. Preparing a couple of healthy meals in advance ensures you have good food on hand when hunger strikes.
3. Focus on protein
Focus on high protein meals particularly in the earlier parts of the day.
By doing this not only are you ensuring that you meet your protein needs but protein staves off hunger but also helps you avoid unhealthy junk food cravings.
Ensure that you get at least 1 gram per lb of bodyweight or cm of height.
Once you’re met your protein requirements if you have room for more food then go for it!
The protein would have spiked your metabolism and filled you up so the chances of you going to crazy are greatly reduced.
Pro Tip: Gamify it!
Getting enough protein on weekends used to be a massive problem of mine until I started to challenge myself to see how much I could get!
Now Saturday and Sunday are usually the days when I get the most protein each week.
As a person with a naturally slow metabolism it’s made staying lean so much easier. And I still get to enjoy my food!
I start with a high protein breakfast, make sure I do the same at lunch and if I know I’m eating out or there’s a pizza on the way (Hawaiian obviously) I’ll have a shake 2 or 3 hours beforehand so not close enough that it’ll completely ruin my appetite as I want to enjoy my food.
4. Schedule Active Social Activities
Instead of making plans that involve sitting at restaurants or watching movies, think about activities that keep you moving.
Organise a weekend hike, a game of tennis with friends, or a bike ride in the park.
This way, you’re staying active while enjoying time with loved ones.
Even a walk after dinner can help with digestion and keep you on track.
5. Stay Hydrated
During the week, it’s easier to stick to a hydration routine because of your work schedule or daily habits.
However, weekends can disrupt this.
If you’re out running errands, attending parties, or spending more time outdoors, it’s crucial to stay hydrated. Drinking water helps regulate your metabolism and reduces cravings that could lead to overeating.
Pro Tip: Carry a reusable water bottle with you and set reminders on your phone to drink water every hour. Adding electrolytes to the water is a game changer for hydration!
6. Keep Your Sleep Routine in Check
Late nights out or sleeping in can throw off your entire routine, which impacts your fitness progress.
A consistent sleep schedule helps maintain energy levels, optimises muscle recovery, and regulates hunger hormones.
If your weekends tend to involve late-night events, try to plan for at least one night where you go to bed at a reasonable time to balance things out.
Pro Tip: Regardless of when you go to bed, get up no later than 45 minute to an hour as you do on week days.
This may means that you want / need to take a nap later but I promise, doing this will make falling asleep on Sunday and getting up on Monday morning much easier!
7. Practice Moderation, Not Deprivation
Completely depriving yourself of enjoyable treats or social drinks can lead to binge-eating or overindulging later.
Instead, practice moderation.
Enjoy a few slices of (Hawaiian) pizza or a few drinks, but balance it with healthier choices throughout the day. The 80/20 rule is a great strategy: eat nutritious, whole foods 80% of the time, and allow yourself to indulge 20% of the time.
8. Get in a Morning Workout
Weekend plans can often take up most of the day, so fitting in a workout during the morning can be a game-changer!
A morning session will not only set a positive tone for the day but can also help mitigate the effects of less structured eating or plans later on.
Even a 20-minute home workout, run, or a mobility/yoga session can make a difference.
9. Be Mindful of Alcohol Intake
Weekend gatherings often come with drinks, and while the occasional glass of wine or cocktail isn’t going to sabotage your fitness goals, regular heavy drinking can.
Alcohol is high in empty calories and can lower your inhibitions, making it easier to indulge in unhealthy food choices.
If you’re drinking, alternate alcoholic drinks with water, or opt for lighter options like a wine spritzer or low-calorie cocktails.
10. Focus on Recovery
If your weekdays are packed with intense training, use the weekend to focus on recovery.
This doesn’t mean sitting on the couch all day (this will actually hurt your recovery!) but engaging in active recovery activities such as stretching, foam rolling, or a light walk.
These low-intensity activities help promote blood flow and muscle repair, setting you up for more effective workouts during the week.
11. Reflect and Reset on Sunday Evening
Take 10-15 minutes on Sunday evening to reflect on how your weekend went.
Did you stick to your healthy habits?
If you veered off track, why?
Use this time to reset your intentions for the upcoming week.
Reflecting on what worked and what didn’t will help you adjust your strategies and approach the next weekend with more insight.
Conclusion
Weekends don’t have to sabotage your fitness goals.
With a mindful approach, you can maintain your progress while still enjoying the downtime and social aspects of your life.
By incorporating these tips into your routine, you’ll be able to find that sweet spot between relaxation and staying on track with your fitness goals.
