Weekend Survival Guide – Stay Healthy and
Still Have Fun!
Can you relate to this desperate dieter's
"I'm pretty good about my diet and exercise program during the
week. But when the weekend comes, all of that hard work
goes out the window! I constantly find myself 'starting
over' every Monday morning. How do I get out of this
One reason weekends are so difficult is that you fall out of
your regular daily routines. There are always potlucks,
dinners, dates and family gatherings, where trouble is lurking
in the form of buffet lines or rich desserts. Weekend
menus can also be more difficult to plan - and without a plan,
you're more likely to stray from the healthy habits you have
been working so hard to develop.
The "Weekend Survival Guide" is designed to help your diet
survive those dreaded weekends. Keep it with you - in
your purse, in the car - wherever you go. The checklist
and helpful tips can keep you focused and on track. Meanwhile,
the inspirational quotes can give you a boost of well-timed
motivation. If nothing else, remember this: when you
start feeling the temptation to slip, ask yourself how you will
feel about your decisions once Monday morning rolls around.
TIPS FOR TURNING AWAY TEMPTATION
a. Plan family activities like bike rides or outdoor
games. This helps you spend time with your family and
burn calories all at once!
b. Carry a water bottle with you to your weekend
activities. This will help you get your water for the day
and resist the temptation to reach for a soda or other
c. Set some "weekend specific" goals for yourself based
on the realities of what you'll be doing. They may look
very different than your weekday goals, and that's okay.
d. If you are going to be out all day, pack some healthy
snacks in case you get hungry. There is nothing worse
than being hungry at the mall, and the only food options are
ice cream or pizza.
e. Set Monday as your weigh-in day. You are more
likely to resist temptation if you have to face the scale first
thing Monday morning.
f. Plan ahead!! If you are going out to eat, find
the restaurant's menu (and any available nutritional
information) online. You'll have plenty of time to make a
healthy choice before you get there.
g. Don't save all of your splurging for the weekends.
Allowing yourself a few treats throughout the week will help
you avoid the mindset that the weekend is an excuse to go
bonkers. And by spacing your treats evenly, you're less likely
to get sudden, irresistible cravings.
With a little extra effort and planning, you
can turn weekends into an enjoyable experience and an
opportunity to keep your program moving in the right
By Jen Mueller, Certified Personal Trainer By Jen Mueller,
Certified Personal Trainer
Global Health & Fitness