10 TIPS TO STAY ON TRACK FOR THE LONG WEEKEND

on August 12, 2019

Most of us know and agree that weekends present a challenge. On one hand, you want to take part in all the fun activities, and on the other, you want to stay “on track” as you usually do Monday-Friday. It’s difficult to do both. The solution isn’t to stay at home and torture your self. The solution is to indulge occasionally, and not go overboard.

1. Plan Your Food:

  • Whether you’re at home or at a restaurant try to load your plate with lots of lean protein, healthy fats, whole grains and vegetables.
  • We all crave our favourite foods, and it’s only natural to want to indulge over the weekend. If you feel like eating a pizza on Saturday, eat it for lunch instead of dinner. Eat half of it and get some veggies/salad to eat instead of the other half of the pizza.


2. Check The Menu Beforehand:

  • Look at the menu beforehand so you can plan your meal. Look for the options that sound satiating, but healthy.

3. Know Your Ingredients:

  • If you’re eating out, ask the chef what’s going in to the meal he’s preparing.
  • For example, request him to use olive oil. Say no to butter. Everyone has dietary restrictions and it is OKAY to tell him/her yours. Don’t be embarrassed to do this in front of your friends/family, they will see how it pays off in the future!

    4. Move More:

    • Make the most of all the extra free time you have on the weekend and squeeze in some sort of physical activity (this doesn't need to be a workout). That could simply mean walking for longer periods of time, playing a sport, hiking, taking your dog for more runs in the park.
    5. Moderation Is Key:
    • Eat and enjoy your favourite foods in moderation. Deprivation tends to backfire so if you really want a treat, eat and enjoy it and then move on.

    6. Alcohol Intake:

    • If drinking is part of your weekend plans you can do a few things to ensure you don’t go off track
    • Pick an alcohol and a mixer that is low in calories, and low in sugar. A good source: https://www.drinkaware.co.uk/
    • Drink in moderation. More than the extra calories you consume on the day off, you will see that the next day calorie intake spikes drastically too. This is a very easy way to go off track.

    7. Easy 20 Minute On-The-Go Workout:

    • At Kica, we’re huge Shona vertue fans. She has a ton of easy on-the-go workouts that will leave you feeling GREAT! Click here and try one out this weekend!

    8. Try Something New:

    • Find a friend/family member and challenge them to try something new with you. Hit up the boulder studio that you’ve been meaning to go to, or that boxing class you’ve been dying to check out!
    • This way it’s easier to stay on track, as all social plans don’t need to be around drinking or eating.

    9. Try Some New Recipes:

    • Now that you have so much time on your hands, experiment with some new recipes. Our absolute favourite are recipes from - https://fitmencook.com/. We LOVE how easy the recipes are and how each recipe gives us the nutritional information.

    10. Do Not Beat Yourself Up:

    • If your weekend doesn’t go as planned, and you indulge more than you should have - do not beat yourself up!
    • Monday is a new week and you can start killing your goals afresh.
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