5 Tips for a Healthy Long Weekend

5 Tips for a Healthy Long Weekend
Today is Canada Day and some may be celebrating the long weekend ahead. July 4th is also only a few days away! So how are you supposed to stay on track and survive a long weekend when you have been working so hard at your health and fitness? Here are some tips to help you stay on track and keep from losing all of your hard work and progress.
1) Moderation – We all know that moderation is key to a sustainable lifestyle. No one can totally and completely cut out processed foods, dessert or drinks. Well, there may be a few lucky people in the world who can, but for most of us, life still happens and there will be times when you just want to have some cake! Just always remember the key – everything in moderation. There is no need to eat the whole bag of chips or 2 pieces of cake – instead try to limit your intake of unhealthy foods. Have one or two handfuls of chips and a sliver of cake. That way you still get a taste without throwing all of your hard work out the window. I know it is hard and it takes a lot of willpower, but you are worth it.

2) Don’t skip your workout – Find some sort of physical activity or exercise each day if you aren’t able to get your regular workout in. Go for a walk, jog or run. Stream a workout, go to a yoga class, play tag in the backyard with the kids. Most people who work during the week should actually have more time to do their workouts on the weekend! So you may even have time to squeeze in an extra workout over the weekend. If you are away on the the long weekend, find some way to get your heart rate up each day. No Excuses.

3) Don’t ditch your eating plan – Yes it is a long weekend, yes there will be food and drinks. Try to stick with your eating and nutrition plan as much as possible. And it all goes back to the golden rule – everything in moderation! I mean really, do you know how many people work hard and do great Monday to Friday and then the weekend comes and they think they can eat and drink whatever they want? You will NOT see the progress and results you want if you keep telling yourself that this routine is ok. It isn’t! If you arecommittedto getting healthy and leading a healthy lifestyle then stopsabotagingyour results. Stay on track. Don’t deprive yourself, but remember that moderation is KEY and the weekend (and especially long weekends!) is not a free pass to fall off the health and fitness wagon! And if you do, then don’t complain about not seeing results or being able to reach your goals.

3) Don’t ditch your eating plan – Yes it is a long weekend, yes there will be food and drinks. Try to stick with your eating and nutrition plan as much as possible. And it all goes back to the golden rule – everything in moderation! I mean really, do you know how many people work hard and do great Monday to Friday and then the weekend comes and they think they can eat and drink whatever they want? You will NOT see the progress and results you want if you keep telling yourself that this routine is ok. It isn’t! If you arecommittedto getting healthy and leading a healthy lifestyle then stopsabotagingyour results. Stay on track. Don’t deprive yourself, but remember that moderation is KEY and the weekend (and especially long weekends!) is not a free pass to fall off the health and fitness wagon! And if you do, then don’t complain about not seeing results or being able to reach your goals.

5) Plan ahead – Planning is KEY to success and staying on track with your lifestyle. Planning leads to success. If you are going away this long weekend – or on any weekend – planning ahead can help to keep you on track. If you know that you are going to be having drinks with friends one night, plan to eat healthy through the entire day and cut out your carbs. Alcohol counts as carbs – so if you are drinking then try to reduce your carb intake for the rest of the day. If you are eating out at a restaurant, prepare yourself mentally for what you will be looking for on the menu. Even though I am not currently on the 21 Day Fix, I still follow the nutrition plan in my daily eating. I track (often just in my head) what I eat throughout the day. If I am eating at a restaurant I may keep an extra carb for my supper rather than eating it earlier in the day. Pack snacks. If you are going on a road trip or will be away from home, take healthy snacks with you! If you do not have healthy snacks with you, you are more likely to stop and eat gas station food or junk that will have you reach your calorie limit by lunch time. Pack things like fruit, protein bars (that are under 200 calories), nuts, seeds or of course Shakeology! Having these foods readilyavailablewhen you need them is a life saver for staying on track. So planning ahead for your long weekend or time away from home is a key to success for staying on track.

Remember, no one is perfect! We all will fall off the wagon, or not stick 100% to our nutrition and workout plans at some point in time. BUT, we can still do things to ensure that our goals are always on our mind so that we don’t let ourselves slip too off track. Giving yourself a free pass every weekend is like taking two steps forward and one step back, or worse yet for some of you, one step forward and two steps back. So remember that moderation, planning and simple substitutions are an easy way to still enjoy yourself and the events you will be attending on the weekend. And remember to have fun!
Wishing you all a Happy and Healthy Canada Day and Independence Day this year!

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