Holiday Weekend Tips
If you’re new here, I’m not the coach that’s going to tell you to diligently track, do extra hard workouts, and do 3 burpees for every drink you have over the weekend…
And any coach that tells you that should go straight to jail.
Life’s about living, right?
When holiday weekends come around, you want to have FUN, you want to unplug, and enjoy the time you have with others.
So how can you do all of those things and still find ways to prioritize your health? Here’s some of my main tips:
Shift Your Mindset
The reason you go balls out whenever you have the chance to (i.e. holiday weekends, regular ole weekends, etc.) is because you’re restricting yourself through the week. You’re telling yourself you can’t eat a burger, have a drink, etc. unless it’s a special occasion. INSTEAD, remember this is a LIFESTYLE. You can enjoy a burger everyday if you want!
Instead of thinking “I can’t eat that, it’s bad”, shift that to “what can I ADD in to make this a well-balanced meal?” For example, enjoy a burger with a side of fries, but ADD a side of broccoli for some nutrients and fiber.
Stay Hydrated
Water is your FRIEND (always, not just during the weekends/holidays). Water helps in delivering nutrients to the body, will keep a normal body temperature (important in the heat!), will help prevent dehydration, and much more. If you’re consuming alcohol, this can also further dehydrate you, so don’t skimp on the water!
Prioritize Protein
It’s easy to skimp on protein when you’re on a boat all day or at a BBQ. Find ways to sneak protein in as best you can. This will help in keeping you satiated, which can help in overindulging (and of course is always beneficial for muscle recovery/building).
So HOW can you sneak protein in? Prioritize HIGH protein breakfasts (protein smoothie, bagel breakfast sandwich, etc), choose sides that include higher protein (ex: have a burger with baked beans vs. potato salad), and have snacks available with protein (beef jerky, protein bars, etc).
Remember, it’s all about what you can ADD in, not what you need to takeaway.
Don’t Neglect Nutrients
Digestion can take a hit when you’re out of routine. This is why you may not poop for a few days on vacation - your body is stressed because it’s not in its normal environment. To help improve digestion even the slightest, prioritizing fresh fruits & veggies and other whole foods can help! Fiber is your friend, as well as water as mentioned above!
Try adding in fresh berries at breakfast or offer to grill some veggies for the BBQ. You don’t have to just stick to fruits, veggies, and protein, but adding them in will help in overall balance for the weekend (and will probably aid in better digestion and not feeling as much discomfort from eating all the good holiday foods).
Stay Active
Daily movement will help in overall mood, circulation, digestion, and more!
No, this doesn’t mean you need to do a HIIT workout or kill yourself in a tough workout. This could simply mean a morning walk, playing corn hole instead of sitting in a lawn chair, etc. Make it FUN!
ENJOY YOUR TIME!
Here’s the deal, stressing over being perfectly on plan is going to be worse for you than just simply unplugging for a few days. Yes, the above tips are great for prioritizing your health, but they aren’t meant to add stress.
Remember that memories are more important than the numbers (macros). Focus on being present. Focus on the memories you can make and the people you’re with. Yes, these tips will help aid in not feeling as sick, bloated, etc. but so will limiting stress.
In the end, you won’t remember the food you consumed, you’ll remember the people you’re with and the memories you’ll make.
Remember: an overall healthy lifestyle isn’t just about nutrition and fitness. It’s about stress management, overall mood, and so much more. Stressing over perfection isn’t any better for you in the long run. So unplug, be present, be mindful, and stay safe.
HAPPY 4TH OF JULY!
