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Weekend Workout Plans

I know we have mentioned this recently, but I want to try to help you out a little more with something that can set ALL of us back...the weekend! 


Once the weekend rolls around it's time for social gathering, family time, a weekend away at the lake or maybe in the mountains, it could even just be a lazy weekend at home. We automatically go into "relaxation mode" and forget all about the hard work we put in through the week at the gym and in the kitchen. If you feel like I'm talking directly to you, you need to read the rest of this blog!



Let's start with physical activity,


It can be SO easy to just not do anything on the weekends, you've had a long week at work and you need this time to relax/unwind. Maybe the kids are at the grandparents so you don't have to entertain them or maybe you have to take them to soccer practice Saturday morning and then you're tired the rest of the day so you think you shouldn't hit the gym because you need to rest up for next week.

Well, good thing exercise is a way of reducing stress and promoting better rest! When I say exercise I don't mean you have to run the race that's taking place on Saturday morning, or try a new class, do a HIIT or Crossfit workout. I mean you could simply go for a walk (it's getting chilly so throw a sweatshirt on and take a lap around the block). Also good news, your feet go everywhere with you so whether you are out of town or staying at home you can walk!

Maybe it's around the neighborhood, or during your kiddos practice, if you want a change of scenery check out a local park or go to the nearest hiking trail, if you're lucky maybe it's a stroll on the beach!


Next, the most dreadful ;) Nutrition,


Who wants to meal prep on the weekend?! Or better yet eat chicken, rice, and broccoli 7 days a week (which if you are doing this we need to find some better meals for you, but we will save that for another time).

I know it can be tough to not just go completely crazy with breakfast/brunch, lunch, and dinner dates on the weekend but just think about your goal. Is eating 4,000 calories and not exercising on the weekends going to get you to where you want to be? 

The answer to that is no if you didn't catch on...

So we must live a little and enjoy ourselves but not go overboard. I always recommend clients having one complete cheat meal on the weekends, I do this as well! Sometimes its two if we have an outing or event but ALWAYS try to make the best decisions. 

Be sure to always include a lean Protein, complex Carbohydrate, and veggies in your meals (lunch and dinners) staying away from the fried foods and tons of condiments is key!

Remember, you can enjoy ice cream without eating the whole pint, or a donut without eating the whole dozen yourself, and the pizza without eating the large all by yourself. It's all about moderation and having the food freedom to enjoy these things yet still work towards your goal!


Another important factor, sleep!


I'm sure many of us get more sleep on the weekends than we do throughout the week, which is glorious! But did you know that getting great amounts of extra sleep on the weekends can actually disrupt our sleep during the week? Our circadian rhythm (internal clock) likes to stick to a schedule so that our systems can reset and return to homeostasis optimally and efficiently. Try to stick to the same sleep patterns on the weekends as you do through the week within 1-2 hours (this may mean you need more sleep through the week too, goal should be 7+ hours every night). 


Lastly, hydration,


I preach all the time to clients and those around me that water intake is one of the biggest changes that you can make in order to see results! Water weight is no joke. I have had people start with me who barely drank a bottle of water a day and lose 5 lbs of water weight within the first two weeks just by increasing their intake to 1 gallon, or at least half their bodyweight in ounces. 

Our bodies need water almost as bad as it needs blood, no joke. Our bodies need great amounts of water to function at homeostasis, no need to mention replenish the fluids you excrete through sweat and bodily fluids. When you don't give your body enough water to do these things it holds onto every drop of water it can get whether its from food or drink (this is why "water weight" is a thing). 


In conclusion, preparing for the weekend should mean;


Getting an adequate amount of sleep but sticking to a normal routine, drinking plenty of water, eating well rounded meals including all macronutrients, and being active in some way/shape/form. 


We hope this helps a ton! If you read all of this be sure to let us know and ask any questions you may have!

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Executive Fitness Club, an 11,000 sq ft fitness and nutrition facility, offering new hybrid workout equipment, space, amenities, as well as community and social events for members.

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contact us

513 State Street

Bowling Green, KY 42101

 

opfitnessky@gmail.com

(270) 779-0337

Hours of operation 

Daily: 5 AM to 10PM

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