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7 Easy Tips to Stay on Track with Your Health Goals on Weekends [2023]

We've all heard the corny saying, "Don't let your weekend become your weak end."

And let's be honest, it couldn't be more true! 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.

However, when the weekend arrives, many of us tend to derail from our routine, which often leads to consuming excess calories, dehydrating our bodies, and forgetting to incorporate some light exercise.


Unfortunately, it's all too easy to undo five days of hard work in just two short days. But don't fret, there are simple and effective ways to enjoy your weekend and still make progress toward your health and fitness goals.


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 choose to 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.

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: Lastly, give yourself some grace. Nobody's perfect, and we all make mistakes. If you slip up and indulge too much one weekend, it's okay.

Just remember to get back on track with your healthy habits at the next meal or workout.

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.

So go ahead and enjoy your weekend, but remember to prioritize healthy habits that align with your goals. Happy weekending!


Love,


Ben


For more on me check out my "about me" page and if you haven't gotten it yet, download my FREE 4-week workout plan here!

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