We've all heard the corny saying, "Don't let your weekend become your weak end."
Corny: Yes. True... also yes. It's common to have a dedicated weekday routine that involves sticking to healthy habits, such as staying hydrated, consuming nutrient-dense food, and working out.
Then the weekend shows up... the wheels come off the tracks, often leading to consuming excess calories, dehydrating our bodies, and forgetting to stay active.
*check out my Saturday arm workout at the end of this post
Don't undo five days of hard work in just two short days. There are simple and effective ways to enjoy your weekend and still make progress toward your health and fitness goals.
Don't miss my article from last week: 24 Fit Dad Tips to Finish the Year Strong
1: it's essential to prioritize hydration. This cannot be emphasized enough. Alcoholic bevies like beer and wine aka booze may quench your thirst temporarily, but they ain’t gonna cut it as proper hydration.
Drinking enough water improves sleep, helps our organs function, and can even help us feel full, which prevents overeating.
2: plan to incorporate physical activity into your weekend routine.
It doesn't have to be a high-intensity workout like during the weekdays, but dedicating some time to physical activity reminds us of our goals, releases feel-good endorphins, burns calories, and strengthens our muscles.
You can go for a walk, do yoga, hike, play basketball, or do anything that gets your body moving.
I used to workout hard on Saturdays but now I aim to do some active play with my kids.
If you need some workout inspiration check out a free 7-day trial to my daily workout subscription!
3: When it comes to food, prioritize lean protein and nutrient-dense veggies earlier in the day, especially if you plan to indulge in calorie-dense meals later.
This strategy saves calories, ensures that your body receives adequate nutrients, and keeps you full, making you less likely to overeat. If you plan on having a big breakfast, make sure to plan a healthy lunch and dinner.
And if you choose to indulge in some less healthy foods, remember the 80/20 rule, where you prioritize healthy eating 80% of the time and allow yourself to "YOLO" 20% of the time.
Protein is a life hack. Grab some SFH Pure whey for post-workout or to mix with Greek yogurt as a late-night snack. (Use "BENBARKER10" for 10% off.)
4: Getting sunlight is also essential for our well-being. Combining your workout with exposure to sunlight can be a great way to get vitamin D, which boosts immunity, improves mood, and reduces inflammation.
Even if you don't exercise, stepping outside and enjoying the fresh air can do wonders for your mental and physical health.
Ps a good tan goes a long way, just saying.
5: Plan for the week ahead: You don't have to get to crazy but at some point of the weekend, schedule workouts and plan meals for the upcoming week.
Planning keeps your goals in mind and increases your chances of success in the upcoming week.
6: Be a supple leopard: Take some time to do some mobility exercises and stretch over the weekend. Remember, you are a finely tuned athletic machine. Treat your body as such.
You don't have to get too fancy. Pick 3-5 mobility exercises and do them each day. 10 minutes tops. My top 3 are the wrist/ ankle combo, thoracic rotation, and squat + rotation pictured below.
7: If you do hit a weekend workout, make it a fun one.
On Saturdays, I take the kids out in the garage while I do a quick 30 minute workout. This gives my wife a few minutes of peace, I get quality time with the kids, and the kids learn some valuable life lessons.
Steal my arm workout below:
3 sets:
12 Spider Curls
*push final set of each
3 sets:
12 Concentration Curls/ Arm
12 Single Arm Overhead Tri Ext/ arm
*drop set on final set
1 set max reps: Hammer Curls
1 set max reps: Bench Dips
*Check out my most recent YouTube video with a few of these arm exercises.
Toward the end of my workout, I have the kids do a quick emom workout.
9 Minute EMOM:
Squats
Incline Push-Ups
Superman Hold
*they do each exercise for 45 sec, rest 15 sec. Rotating 3 times through the 3 exercises.
*Aiming for quality.
Consistency is key, and coming off the rails every weekend can set you back, but a few burgers here and there won't ruin your progress.
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