Two days can make the world of difference! Trainer Sam Wood reveals his top five tips for staying on track, so you can resist the urge to let a Friday night vino turn into a full-throttle cheat weekend.
I always say that weekends are an opportunity: whether you get ahead or fall behind is entirely up to you. I know that without a regular schedule and more temptation than the work week, it’s easy for a weekend to undo a whole week of hard work and healthy habits. But with a little extra time up your sleeve, there are plenty of things you can do to not only have a healthy Saturday and Sunday but also set yourself up for the week ahead.
1. Skip Friday night drinks
I know the feeling. By 4 pm on a Friday, your workmates are talking about their weekend plans, your friends are discussing where to go for happy hour and you might even have a drinks trolley whizzing past your desk! But Friday night drinks can take you off track for days to come, starting with a greasy hangover breakfast on Saturday morning and a skipped workout. The reality is your one boozy night every weekend is most likely undoing your hard work and this vicious cycle means you simply will not progress.
2. Stock up at the shops
Make the most of your Saturday by planning your meals for the week ahead. With a good list, you can save time and money when you head to the shops and markets prepared and knowing exactly what you need to buy. This minimises the chance of last-minute take-away when you get home from work to find an empty fridge.
3. Prep like a boss
With your shop done and your menu planned, take advantage of your Sunday by getting some meal prep in to save time during the week. If some of your meals can be frozen, prep them ahead of time and store them in the freezer. It’s also a great opportunity to whip up a big salad and some portions of protein to grab and go for lunch throughout the week. Just keep the dressings in separate containers.
4. Don’t ditch dining out
A healthy weekend doesn’t have to mean no to brunch. There are so many amazing cafes these days that have plenty of healthy options. Pick a café in advance with a friend, making sure it has a nutritious option you’ll enjoy so you don’t panic order the pancakes.
5. Mix up your workouts
Doing the same thing day in, day out is not only going to get boring, it’s going to become ineffective. I like to use my weekends to mix up my workouts, try something new or even get outdoors and go exploring. With a little more time up your sleeve, why not use some of that extra time to do a workout you might not normally have time for during the week. A long run, a big hike or a day of bike riding around town are just a few fun ideas.