Put down that cocktail!
Do you overindulge during the weekend? You’re not alone! Our Challengers tell us the weekend is when they struggle most. Our Megaformer Challenge mentor Louise Williams gives us some helpful tips on surviving the weekend and staying on track during Megaformer Challenge.
With so many temptations on the weekend – cocktails with friends, brunches, and lazing in front of the TV – It’s far too easy to slip into bad habits and make the wrong choices.
I thought it would be helpful to give you all some tips and tricks to help you stay on course during the challenge while still enjoying your weekend.
1. PLAN AHEAD
“Failing to plan is planning to fail’. I find this quote so true! Planning is critical. Don’t get caught unprepared. When heading out, make sure you have snacks and/or fruit with you in case your plans change and you’re out for longer. This will prevent you from getting too hungry and making food choices you’ll regret later.
2. SET YOUR MINDSET
Start your weekend with a good decision. Something positive will set the tone for the next two days. Go for an exercise class or plan a walk/run. Reinforcing your fitness goals during the weekend helps you keep on track and prevents you from getting into an “all or nothing” mode.
3. MAKE MINDFUL FOOD CHOICES
I’m not going to tell you not to go out and enjoy nice meals but to reach your goals during the challenge, you might want to avoid certain foods e.g. deep fried foods, sugary desserts, and carbohydrate-heavy based meals. Be mindful of sauces, and steer away from coconut and cheese.
4. PLAN YOUR NIGHT OUT
Dining out can be a minefield of temptation, so check the menu of the restaurant or eatery online to see what’s available. Think about what you are going to have in advance. You can always plan to have a decadent meal during the weekend and then eat well the rest of the time. It’s all about balance.
5. GET SNACKING
Continue to eat regularly. Eating a fruit or vegetable with a source of protein helps to keep sugar levels balanced and will assist the muscles to burn fat. Veggie sticks are a great snack to have throughout the day, as well as hummus and crackers, low fat cheese and apple slices, yoghurt and almonds. These will prevent you from having that afternoon slump!
Drink lots of water! Drink plenty of water through the weekend. And don’t mistake thirst for hunger. Fill your water bottle up before you leave home and carry it with you all day. Get bored of water? Try sparkling water with lime and mint as an alternative.
7. KNOW YOUR WEAKNESSES
Love a bowl of ice cream in front of the TV? What about hot chips at the pub? We all have a soft spot for something sweet or salty. Admitting to this is important. If you know what your weaknesses are, you can avoid certain situations where you may be tempted.
8. REST & RECUPERATE
The best thing about the weekend is that it gives you a chance to rest. When you don’t get quality sleep you may overeat out of tiredness. 8 hours of sleep is imperative for muscle recovery and assists your metabolism. Try to turn your devices off early and get your 7-8 hours in. You’ll feel the difference at your next session!
9. AVOID ALCOHOL
Did you know your body can’t metabolise food at the same time as alcohol? Keep your body as clean as possible so it’s able to remain a fat burning machine! I recommend decreasing your alcohol consumption during the challenge so you can reap all the benefits.
10. REMEMBER YOUR WHY
Why did you sign up to the Megaformer Challenge? Was it to lose weight? Tone up? Improve your mood? Stop and think if your choices take you closer to your goal or further away? Which one is more important to you? Whenever you feel like you’re about to go off track, remember why you signed up.
Don't forget why you're here! Our Mindfulness Coach KP will keep you on track with her weekly blog. Read Week 1 Get Present.