Oh hey there, athletes. We all have those weekends when we indulge a bit more than planned. Whether it’s a foodie adventure or some well-deserved relaxation, weekends serve as time to reset, heal and refocus on our health and fitness goals. I have had many of those weekends- I eat my fill on Friday night, workout on Saturday morning, eat all of the things later that day, and my Sundays are filled with more rest, bar food, and snacks. While I feel rested when I get back to work, I don’t always feel my best or ready to tackle the week. Below are a few ways you can still enjoy a well-deserved few days off and bounce back after a lazy weekend.
How to Bounce Back After A Lazy Weekend
Create your plan. Okay, so you overindulged a little, that’s okay… it’s in the past. Now is the time to plan out your week and not let those lazy weekend tendencies creep into your week. Take a few minutes on Sunday to list out your goals for the week, schedule those workouts and make sure meals are planned. Each Sunday evening, I take a look at my planner and start plugging in important events. Anything from grocery shopping, to early morning or late workouts, work commitments, or other events. Planning helps me not only keep my mental health in check (stress, anxiety, or the feeling of being overwhelmed), but it also keeps my physical health a priority, allowing me to plan my workouts and moments to decompress.
Hydrate, Hydrate, Hydrate! After a weekend of treats, kick-start your week by rehydrating your body. Water helps flush out toxins, aids digestion, and boosts energy levels. Aim for at least 8 glasses a day – your body will thank you! I feel a big difference when I commit to drinking 2-3 bottles of water Monday morning. Creating a routine helps me keep the hydration habit top of mind. Being prone to headaches- typically caused by not drinking enough water, is one of the best ways to help me with my mental clarity and other.
Choose Nutrient-Dense Foods. Opt for whole, nutrient-dense foods to nourish your body. Load up on fruits, vegetables, lean proteins, and whole grains. These foods provide essential vitamins and minerals, helping you recover and feel your best. I definitely feel better after having a rich salad or protein-packed meals to start the week.
Plan Balanced Meals. Prepare balanced meals that include a mix of carbohydrates, proteins, and healthy fats. Planning your meals helps you stay on track and avoid impulsive, less healthy choices. So that it doesn’t cut into my weekend time, I aim to do my grocery shopping on Friday night. This way, I have all of my ingredients in advance, I don’t have to wait in lines on Saturday, and I can prepare meals on Saturday or Sunday evening.
For example, last week (Friday) I bought a box of salad and had veggies on hand from my freezer and pantry. Yesterday (Sunday) I defrosted and cooked a dish of lasagna that I made weeks ago. Today, I’ll have my salad ready to go, topped with chickpeas, walnuts, cranberries, onions, and anything else I’ll want to add. Prepping in advance cuts down my time considerably and ensures I have a healthy start to the week.
Incorporate Physical Activity. This is a no-brainier: working out not only burns calories but also boosts your mood and energy levels. Start with a workout you enjoy – it could be a quick walk, a home workout, or a fitness class. When I’m feeling super ambitious on a Monday, I’ll start with a tough cardio workout or weight lifting session. If I feel super sluggish, I’ll opt for Pilates, core work and stretching. It’s just about getting your body moving again, a practice that helps activate my mind before work. Just find what makes you excited to move.
Practice Mindful Eating. Be present during meals. Pay attention to hunger and fullness cues, and savor each bite. Mindful eating helps you appreciate your food and makes it easier to make healthier choices.
Set Realistic Goals. Reassess your health and fitness goals. Break them down into smaller, achievable steps. The might include athletic, work, or personal goals. For example:
- Each week I set a reasonable workout goal based on my schedule. If I have a light week at work, combined with less commitments at home, I’ll try to squeeze in one workout a day in the early morning or evening.
- The same goes for home goals. I don’t try to do all of the things at once- cleaning, laundry, organizing, cooking, etc. Instead, I write down reasonable expectations for my week so that I can meet each goal and take the pressure off of myself.
Some days, just working out, getting our little one fed, dressed and out to school, working my full time job, and wrapping up the night with dinner, baths and bedtime routines are enough for me. Don’t feel bad if you can’t go above and beyond each day. Some days your best is perfect.
Prioritize Sleep. A good night’s sleep is crucial for overall well-being. Aim for 7-9 hours of quality sleep each night to support recovery and boost your immune system. This might mean skipping a show with your partner or pause scanning your social accounts. That extra hour or two of sleep can help your body recover much better than any show. If you have trouble winding down, look into reading a book or writing in a journal to avoid screen time.
Stay Positive and Move Forward. Let go of any guilt from the weekend and focus on the positive steps you’re taking now. I feel like weekends should serve as time to decompress, especially if you went above and beyond during the week and put in extra time and energy to improve yourself. When I don’t accomplish all of the things I wanted during the weekend, that is an indicator to me that I need that time to reset my mid and body.
There are so many things you can do to help jump start your week after a well-deserved relaxing weekend. To help you get back on the wagon, it helps to be consistent and intentional in your actions. No matter what you did the day before, it’s important to remember that every day is a new opportunity to make healthier choices.