Wholefood Dietitian & Nutritionist │ Personal Trainer

5 ways to a healthier weekend

destress You’ve worked hard all week. You got up early every morning to do your workout. You planned out your meals, you even prepared your breakfast and lunch the night before. You said no to the cake at the Friday morning tea at work. Heck you even had your super greens powder and lemon water upon waking even though you dry reach every time just thinking about the after taste. You did everything right this week. And now you feel you need to be rewarded for it this weekend. Don’t do it! You are undoing all the progress you made during the week and perhaps even taking a step back. If you’re tired of not reaching your fitness goal it’s time to have a good hard look at what you’re doing over the weekend, because it is probably the reason why you are not there yet. Here are a few easy tips that you can do this weekend to help you get closer to that goal you made at the beginning of this year. It’s not too late to reach that 2014 new years resolution!

1. Avoid over sleeping You might think sleeping in an extra 2 hours on the weekend is doing you good, but in fact your body is already used to your sleeping routine from the week and so are your mealtimes and metabolism. If you sleep in, that means you’re less likely to do your morning exercise, you’ll probably skip breakfast and your meal pattern will be all over the place for the rest of the day. This means you’re more likely to over eat or eat when you’re not actually hungry. Allow yourself an extra 30 minutes of sleep and plan to do something active with your friends or family that you can’t normally do during the week.

Exercise with weights

get up early to exercise

2.  Plan ahead You might feel like the weekend is the only time when you can relax with your meal planning and be more “spirit of the moment”. You can still go out for a post beach swim breakfast or have a romantic dinner, but plan ahead and look up their menu on the internet. Do this when you are not hungry and make a decision about what you will order then. This way you’re more likely to steer clear of the all-too-familiar last minute hot chips side order.

3. Reward yourself You still need to reward yourself for all the effort you put in towards your goal during week, but you can do this without using food. Pamper yourself with a foot massage, a warm bath, your favourite magazine, a bunch of fresh flowers or some quality time with a friend. Remember to take deep breaths and give yourself a big pat on the back for your hard work!


4. Watch the alcohol! The biggest problem with this is that your body makes it its number one priority to metabolise this toxin once you’ve started sipping your champagne.  This means that any food you’ve eaten before, during, or after will be stored as excess energy (fat) – even if you’re drinking low carb beer or a vodka lime and soda!  Your best bet is not to have anything at all and enjoy other alternatives  (check out my delicious mocktail on Instagram) because alcohol is proably THE BIGGEST culprit for not reaching your goal yet. Your second best option is to stick with only 1 or 2 drinks and sip slowly to savour each mouthful. Make sure you drink plenty of water to keep hydrated and don’t drink too close to bedtime as this will affect your sleep and set you up for a tired unmotivated start to the week.

5. Take the time to de-stress Use the extra time you have on the weekend to de-stress from the week. Take some time out to reflect on your progress so far and write down any thoughts or ideas that can help you be better this coming week. Make sure that you spend quality time with your family and friends, laugh a lot, get outside and enjoy life. We can easily lose perspective on the important things in life when we focus too much on one goal. When we get our focus right, we are generally happier and therefore more productive and motivated to get where we want to go.


Enjoy a healthier weekend and reap the rewards!

Lizanne xxx