Today we’re focusing on the approaching DANGER ZONE…uh oh…THE WEEKEND!!!!
My ‘Back to Basics’ Bootcampers have had a fab week. Food has been spot on, exercise challenges completed and everyone is feeling pretty good. Which makes me very happy BUT I know staying on track at the weekend isn’t easy. At this stage it only takes a couple of slip ups to undo progress from the week.
Staying on track at the weekend is the hardest part of improving health and fitness. If you struggle and often get to Sunday night feeling rubbish and annoyed with yourself, know you aren’t alone.
Often we’re so super focused during the week, we get to Friday feeling pretty pleased/ smug. Which means it’s time to relax, let our hair down and have a few treats. Right? After all, life is too short and what harm will it do anyway?
Unfortunately quite a lot.
Now, I’m not suggesting you need to be 100% focused ALL the time. As I’ve said before, this just isn’t sustainable. BUT if you feel frustrated that you aren’t making the progress you want and each week you have the weekend ‘off’, I can guarantee this is where the damage is happening.
Here are my top tips so you can enjoy your weekend WITHOUT undoing all your hard work:
1. PLAN, PLAN, PLAN
I can’t emphasise this one enough. Think ahead to what the weekend has in store and work out where you’ll want to have a treat or two. For example, we’ve got a picnic on Saturday with friends and I’m going to take a bottle of prosecco. I’d love to say I’d only consume a glass or two but realistically, it’ll be the whole bottle (don’t judge me!!). Soooo I’ve planned. I’m taking a healthy salad and fruit to eat. I’ll have a healthy breakfast and aim fit in a bit of exercise before we go. Feeling good will mean I’m much more likely to stick to my self imposed limit and successfully limit the damage!
Where will your danger times be and how can you manage it? Staying on track at the weekend is possible with a bit of planning.
2. Don’t aim to be perfect but equally set a limit on treats
It’s about finding a bit of middle ground. Enjoy a drink or two (or whatever) and don’t feel guilty. After all, this is about finding a way that fits into your life. Realistically you probably won’t be tee total forever or never eat chocolate again…it’s about finding a balance that works for you.
If you know you struggle to stop once you start then think about what you can do to help yourself. Be your future friend: only buy one bottle of wine and once it’s gone, it’s gone; put treats out of sight and give yourself a little ration box that you stick to or just don’t buy it in the first place!
3. Surround yourself with cheerleader not saboteurs
…this is potentially harder or easier at the moment with groups limited to 6! Chose your 6 wisely and make sure they are people who will support you and not pressure you into ‘just one more’ or ‘have a biscuit it won’t hurt’. Stay strong!
4. If it all goes wrong, don’t give up completely
It’s all too easy to think ‘ah sod it, I’ve ruined it now, I’ll start again on Monday.‘ All that does is give you permission to carry on and go completely off the rails.
Instead, as soon as you can, stop. Take yourself out of the situation, have a drink of water, go for a walk and distract yourself from temptation. Having one night off will cause a lot less damage than the whole weekend.
Aim to get to Sunday feeling proud not guilty. You can do it!!!
Make sure you pop over and ‘like’ my Facebook page when you’re here – I aim to post tips, advice and mini workouts regularly to keep you feeling good! Just click here!