Ok, so we've all just enjoyed the weekend and I'm sure for many it involved a lot of food (mostly junk) and alcohol. Great, so the few (if any) sessions you did during the previous week that built up a little sweat and a burnt a few calories were just completely undone. Don't want to make the same mistakes next week? Well here's a few tips to motivate you for the week a head knowing that when the weekend arrives we won't be making the same mistakes again.
Let's be honest, the weekend starts from midday on Friday onwards. Let's get off to a great start and keep our meals light and healthy from this point on. Try a salad for lunch loaded with fresh fruits and a little grilled chicken. You'll find with the infusion of pineapples, oranges slices and grapes you won't even need to add a dressing. A great lunch and calories saved. Awesome, let the weekend begin!
So with friday lunch going so well it's time to plan ahead a little. We make sure our mates all know which pub to be in for kick off of the big game or where we're meeting before we head out to the clubs so lets take the same approach with our exercise. Schedule a class at your local gym, book a session with a personal trainer or plan an event with friends. In fact, do a combination of them all to mix it up on each day from week to week. Having that appointment set and/or class booked can be a game changer as you're more likely to stick to a workout when you've paid to do it and have that appointment already in place. Suddenly you won't be putting it off at the last minute when you see a movie on the TV or a rerun of your favorite show. By combining training sessions, classes and say a local cancer run you'll burn more fat as you put demands on different muscles.
Exercise doesn't have to be boring and it doesn't have to feel like work. Take a swim instead of your typical stint on the elliptical machine; or play basketball or soccer. Maybe swap a short run for a longer one that includes sprints and hills. For something even more fun get your friends together and hit the laser tag or paintball arena.
Shopping counts too ladies, just don't undo the work by eating all the processed food they sell at the mall. Take a protein/special K bar with you to keep you going. Go into every single store at the mall once before you even buy a single item. My mum used to do this and as a kid it drove me crazy. She would see something she liked but not buy it. Then if she still wanted the items she would return to all the stores for a second time. It meant she walked twice as far and probably saved her money on things that she would have brought on impulse. I know, smart women my mother!
Don't plan to start a new healthier you on Monday, that just leads to an even worse Saturday and Sunday. Today is the day and if you begin now by the time Monday rolls around you'll already be ahead and closer to your goal.
Jump on the scale on Saturday morning, and plan to do it again on Monday. Researchers say people who weigh themselves are better at weight control and maybe it'll give you the push you need to start the day healthy.
Finally, eat out and have fun. Just be mindful do your best to make the right choices. The occasional mistake won't destroy all your hard work so don't fret if you succumb to the occasional chocolate or beer.