Hi guys!! I have heard so many people say that they have trouble "staying on track" with their diet over the weekends. This ultimately leads to some negative feelings or stress associated with weekends, (especially if you care enough about your goals to have pinpointed the fact that weekends are sabotaging them) and who wants that?!? That's why I wanted to talk more about this topic tonight!
Back in the day, I LIVED for the weekends because I felt like I forced myself to work hard all week, and was basically hanging on to my goals by a thread all week long. By the time the weekend came, I just couldn't do it any more and I would completely let loose. Let loose, as in I did not even think about what, when, or how much I was eating (or drinking) and I was in complete denial. When Mike and I first met and before I started lifting, our weekends would start on Thursday nights. We would go out to eat, have a few drinks, then do it again on Friday and on Saturday. Then Sunday was "Pizza Sunday" and we would snack on crap all day and then have a giant pizza and drinks for dinner. Looking back on it now, all I say to myself is "WHAT THE F WERE YOU THINKING??!!"
I am so thankful that as a couple, we changed our minds and lives and wanted to be better and feel better. When my "fitness journey" began, Mike was hesitant, but ended up coming along for the ride, and now he is almost as much of a health and fitness enthusiast as I am!
These days, eating well is so important to me because of how it makes me feel and how it affects my training. It has truly just become second nature, but I know that it is not this way for many people. If you have fitness or health goals, and find yourself constantly getting "off track" on the weekends and starting all over on Mondays, maybe this post will be helpful to you!
Here are some things to think about:
1. The weekend makes up 30% of your week.
THIRTY PERCENT. That is SO MUCH! No matter how hard you are working and sticking to your goals on the week days, you CAN blow it all on the weekend. This is why many people quit eating well or working out. They feel like they have worked so hard, then undo all of their hard work over the weekend, then start from scratch on Monday, repeat, see no change or progress, and ultimately give up completely. Don't be that person!!
2. Make your week days as weekend-like as possible.
What?? What I'm saying is, do a job you LOVE, or at least find a friend you love at the job you hate ;) Do something for yourself each day, and don't just keep going through the motions of the work week to get to your weekend and "let loose".
3. Let each day just be "a day".
The world we live in has trained us to believe that Monday's suck, Friday's are awesome, and to live for the weekends. If you can re-train your brain to just think of each day as "a day", you will be so much better off! I have taught myself to love waking up early and training, whether it's a work day or not. I've taught myself to not complain about "having" to go to work, but instead feel lucky to have a good job and to be able to do it well. Food is the fuel my body needs to live the life I want to live, so my schedule and what I eat on a Tuesday in January looks very similar to what I eat on a Saturday in July.
4. Make a conscious effort.
It does take work, especially at first. You KNOW the weekends are causing your goals and motivation to slip further and further away. Accept that fact and make a plan. Go grocery shopping before the weekend comes so that you have healthy fresh food available in your house. If you wait to grocery shop until the weekend, you're just asking for an excuse to not prepare your own meals at home, or to not eat enough healthful foods, and then snack like crazy on junk. Literally write out a plan for what your meals will be over the weekend, and just try to stick to the plan. Even if the plan includes a not so healthy meal out and/or drinks, just make the plan!
5. Remember how Monday feels.
Do you wake up feeling happy, proud, and motivated on Monday mornings, or do you feel like you're dragging a bit, not excited to put on "real clothes", and like you're back to square one with your nutrition and fitness? If you're not happy and don't feel your best, remember that feeling next Friday! You don't want to feel like this anymore, so accept the fact that the weekends are your downfall, but that you have the choice and the power to change all of it and start working TOWARDS your goals, rather than taking one step forward and two steps back!
I hope this advice and me sharing the way that I think can help some of you who may be struggling with this!
And now, finally, here is what I ate all weekend!
4:30: snack from my WODBOM box!!!
They sent a full sized bag of this Bite Fuel Protein Granola/Trail mix!! It was so so good!
6:30: Cajun Catfish (Mike bought this for a 2nd time even though I hated it the first time- too gooey of a texture for me. I choked it down and now he believes me!), roasted broccoli, and grape tomatoes
8:30: Pro-Yo... I have this every night and I use PEScience's whey/casein blend protein, unsweetened almond milk, ice, and xanthan gum blended in the Ninja until the texture is nice and smooth and creamy!
SATURDAY (non training day)
6:30am: water + coffee (I use sugar free creamer in my coffee at home)
8:30am: egg whites, broccoli, onions + peppers, Joseph's Oat Bran pita with light canola oil butter, kernel seasons kettle corn flavored seasoning, and cinnamon
10:30am: Iced coffee with 1% milk and equal
12:00pm: Joseph's pita, turkey meat, pickles, and Koop's honey mustard with green peppers
2:30pm: leftover roasted broccoli with meatballs, honey crisp apple slices and Bite Fuel granola. I made the meatballs with our 93% lean ground beef and chopped onions and peppers- I baked them in a muffin tin for 20 minutes- so easy!
6:00pm: out for errands and dinner! I got grilled chicken over a nice big house salad - sorry for the terrible picture!
8:00pm: Pro-Yo with dry PB2 on top
8:30pm: Cinnamon Magic Pop and peanut butter
SUNDAY (training day)
7:40am: water + coffee
8:30am: intra-shake (protein + carbs), BPI vortex for a little extra energy, plus it just tastes good!
11:30am: post training meal: egg whites, onions, peppers, spinach, rye bread with jelly
2:00pm: cold snickerdoodle protein oats soaked in unsweetened almond milk
3:00pm: spinach, kale, arugula, lettuce mix with cucumbers, tomatoes and a little bit of Light Olive Garden dressing
6:00pm: on Sundays I usually end up having to combine 2 meals for dinner because I just run out of time in the day. This was brown rice with cholula, ground chicken with taco seasoning, and loads of kale, spinach, lettuce, arugula, peppers, tomatoes, and cucumbers... one of my favorite (and easiest) meals ever!!
I'm going to post this now, but in about an hour, I'll be having my nightly Pro-Yo, and then a little bit after that, I'll have my Magic Pop and peanut butter!! Does it seem like I am always eating?! Haha, I pretty much am!
I hope you had a great weekend! As always, if you have any questions, just ask!!
Here is a picture of the condiments and stuff I used this weekend, in case you're wondering what it is or what it looks like!!! They are all so good and I use them all the time!