That Friday feeling is wonderful, isn’t it?
The week is done, and it’s time to unwind.
But for so many, the weekend can feel like a challenge. You work hard all week with your fitness goals, only to feel like it all unravels on Saturday and Sunday.
If this sounds familiar, please know you are not alone. It’s one of the biggest challenges my clients face when building healthy habits.
The good news is that you don’t have to choose between having a fun, relaxing weekend and staying on track with your health and fitness goals. The key to long-term success isn’t about perfection; it’s about consistency.
Here’s my guide to having a fabulous weekend while still feeling in control.
Weekend Wellness: Your Guide to Enjoying Yourself Without Undoing the Hard Work
Weekends are for unwinding and socialising, but this doesn’t mean you have to undo all the hard work you’ve done during the week! Here are some tips to stay on track while still enjoying yourself.
Planning and Prep
Meal Prep:
Don’t be caught empty-handed! Taking a little time on Friday or Saturday morning to prep healthy meals and snacks for the weekend is a game-changer.
Think healthy, yummy breakfast options like scrambled eggs with smoked salmon or pre-chopped vegetables with hummus.
You’ll thank yourself later when you’re looking for a quick bite.
Shop Smart:
Before the weekend even starts, plan your meals and stock your fridge with healthy staples. By having lean protein, whole grains, and plenty of fruits and vegetables on hand, whipping up a quick meal is a breeze, and you’ll avoid the temptation of unhealthy convenience food.
Takeaways & Meals Out:
Think ahead! If you know you’re eating out, check the menu beforehand.
Aim not to overeat and only order what you truly need.
The same goes for your drinks—maybe alternate your usual tipple with a soft drink or add soda to it.
Waking up with a hangover will only affect your food choices and energy levels the next day, making your weekend fitness goals feel impossible.
Maintain a Flexible Routine
Sleep Pattern:
Consistency is key, but give yourself some wiggle room. Aim to go to bed and wake up within an hour of your weekday sleep schedule.
This helps maintain your energy levels and makes it easier to get back into a routine on Monday.
Keep Moving:
Your body loves to be active! Schedule a weekend walk with friends or family, go for a bike ride, or plan a 30-minute workout at home.
Every bit counts towards your overall fitness goals and boosts your energy.
The Mindset Shift
Balance, not Banishment:
Weekends are for relaxing and recharging! Allow yourself to enjoy a treat, but prioritise mindful eating. Savour the experience of something lovely and don’t feel guilty.
Abundance, not Absence:
Ditch the “cheat day” mentality. Having healthy options readily available prevents the feeling of deprivation and helps you avoid overindulgence.
Focus on what you can have—a wealth of delicious, healthy food!
Hydrate:
Drink water throughout the day! Often, thirst masquerades as hunger. Staying hydrated keeps you feeling full and promotes mindful eating.
Socialising with a Purpose
Workout Socials:
Why not swap the bar for a social activity that gets your blood pumping? Plan a weekend walk, go for a group bike ride, or take a group exercise class like outdoor swimming or paddle boarding with friends. It’s a fantastic way to combine fun and fitness!
Takeaway Tactics:
Thinking of ordering a takeaway? Plan ahead! Choose restaurants with healthy options like grilled chicken or fish with veggie-packed dishes. Research menus beforehand to make smart choices for your healthy lifestyle over 50.
Embrace the 80/20 Rule for Weight Management Over 50
Weekends can and should be more relaxed. Aim for an 80/20 split with healthy choices dominating your week (Monday-Friday) and a little more flexibility on the weekends (Saturday-Sunday).
Here’s a sample breakdown:
* Weekdays (80%): Focus on whole, unprocessed foods. Think balanced meals with lean protein, complex carbohydrates, and plenty of fruits and vegetables.
* Weekends (20%): Allow yourself some self indulgence! Enjoy a burger and chips, a slice of pizza, or takeaway.
The key is moderation and mindful eating. Treat your weekend eating and drinking pretty much the same as the week but with some of your favourite additions, it should never be all or nothing … just think of balance and choices … more vs less.
Moving Forward and Maintaining Your Progress
If you’ve managed to stay consistent and achieve your goals this week, well done!
Keep going and feel proud of the changes you’ve made. If things haven’t gone to plan for you, don’t beat yourself up!
There’s a very good chance that you may not have planned your week out or maybe stopped following your plan because you missed a day or a workout session.
My strong advice is for you to try again next week. The important thing is that you have to plan. Here’s a Weekend to-do list to help you with that:
* Plan Your Meals for the Week: Take some time on Sunday to plan out your meals for the week. This is an essential step to help you stay on track and avoid making unhealthy choices. Focus on whole, unprocessed foods and limit processed foods.
* Do Some Meal Prep: One of the best ways to eat healthy during the week is to do some meal prep on Sunday. Cook in bulk, store your food properly in airtight containers, and you’ll save time and money.
* Set a Daily Step Target: Getting more steps in each day is a brilliant way to improve your health and energy. Set yourself a daily step target and find ways to get them in, such as taking the stairs, parking further away, or taking a walk during your lunch break.
* Schedule Structured Workouts into Your Week: Choose a workout that you enjoy, set realistic goals, and maybe even find a walking or workout buddy to help you stay motivated and accountable. My Fifteen Minute Express Workout membership is perfect for this, as it’s designed to be realistic and achievable for women over 50.
* Schedule Relax and Recharge Time for Mindfulness: Make time for yourself. Aim to get a good night’s sleep by going to bed at a reasonable time and switching off your devices. Try a short yoga, stretching, or breath work routine to help you relax and recharge your body and mind.
By following these tips, you can start your week off right. This will help you stay on track, achieve your goals, and feel your absolute best.
Happy Planning, and have a fab weekend!
Jayne xxxxxxx