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The weekend is usually when most folks, who are training hard during the week, take it easy. The weekend is also when the same peeps treat themselves to a little meal or two, that is not necessarily a part of their current training regimen. I am no exception. Saturday’s are my “coffee-at-Border’s Bookstore” days, with an occasional slice of carrot cake.
Plus, the UFC pay-per-view, Rich Franklin v. Dan Henderson & Mauricio Rua v. Mark Coleman, is showing in the afternoon, since the fight is in the U.K. Thus, giving me more room to take in a few treats, since the fight won’t be televised so close to my bedtime, as usual.
Therefore, I will be at a sports bar, with a few of my boys, catching up. This also means, I will probably eat something, while I am there. Thus, eating food, I have no control over, in terms of how it’s prepared.
I will probably get a grilled chicken sandwich with a Caesar salad (exciting, yeah…I know). However, I know the chicken may be a bit saltier than what I am used to. Anyhow, the point I am making is, I want my body to be prepared to keep running like a fine tuned machine, as I face the possibilities of consuming cretain things that it is not used to (at least, anymore).
I know I am not alone. I am sure you like to take a quick break from your structured meal planning every now and then, as well, especially on the weekends. As you should, because being flexible with your program is how you stay on it successfully.
However, there are ways to not overdo it, and stay on track. Most importantly, by implementing a few of these simple tips, you will also avoid feeling guilty, if you just so happen to have a few more slices of pizza and couple of extra bottles of lite beer than you had anticipated.
First of all, make sure you drink plenty of water throughout the day. Second, get a quick 10-20 minute workout in, during the beginning of your day. I’ve listed an example of such a workout below. Next, consume smaller, healthier meals at home, before you head out. The focus of these smaller, healthier meals should be mostly fresh veggies (go crazy with the veggies, as they are not going to tax you very much in the calorie department).
If you consume meat, keep the portions small. Once you are out and about, and it’s time to grub, be sure to, again, focus on drinking plenty of water and consuming as many veggies as possible (as they will help you feel fuller faster; therefore decreasing the possibility of you over consuming high calorie foods).
If you are eating salads, ask for the dressing on the side (vinegar and olive oil or vinaigrette is always a better choice). Kick the appetizers to the curb, so you don’t have to focus so much on your calorie count, during your main meal. Don’t eat carbs (especially breads and pastas) alone, and keep their portions small. Eat until your satisfied…..not until you start to feel like a STUFFED teddy bear! 
Most importantly, avoid eating your weekend “reward” meal a few hours before going to bed. Give your self time to digest and work some of those calories off. Most importantly, have fun, enjoy your weekend, and get back to work the following day. There is no need to feel guilty about what you ate the day before, as it is now a part of your past. You can’t change it, no matter how much you want to.
However, you do have control of “right now,” and that should always be your main focus. Now here are a few quick workouts you can do, to get you day started. One uses kettlebells and bodyweight, hills &/or stairs, or a certain activity. The choice is yours. It “Always” is!
Grab an interval timer, such as the Gymboss Timer, and set it for 10 or 20 minutes, depending on your fitness level. In this example, I set mine for 20 minutes. Alternate between the following 2 exercises for 1 minute each, until your 10 or 20 minutes is complete.
1a. Alternating Kettlebell Swings
1b. Jump Rope
10 minutes of Hill Sprints or Stair Sprints.
I included stair sprints for my friends who may be stuck inside to train, due to bitterly cold weather. You can perform stair sprints inside and outside……remember….no excuses!
Participate in your favorite activity. The key word in activity is “active.” This could be basketball, tennis, jogging, chasing the kids around, walking around the neighborhood, etc. If you choose these option, shoot for doing it for about 30-45 minutes.
Well, there you have it. As you can see, with a little strategic planning, there are still ways for you to actually enjoy those hot wings, pizza, or a burger on the weekend, without totally sabotaging your training program. I’d like to know what your plans are for the weekend, and how you stay on track, while still enjoying those food favs that may not be on your training menu.
As always, please share you comments below.
Sincere~
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