How to Prepare for an Indulgent Weekend

Whatever fitness goal you’re working towards, I know it’s a lot of work. I also know how conflicting it can be when an upcoming busy weekend threatens your progress. That’s why The Grind Before Wine programs are built around your life, instead of having to build your life around a restrictive and challenging program. Still, lots of social plans, and all of the food and drinks that come along with them, can bring on some stress. Keep reading for tips on how to keep the stress at bay so you can enjoy your time with friends and family. 

Avoid skipping meals prior to the event

Although it might be tempting to save up all of your daily calories for your big, indulgent meal, this can end up backfiring. If you enter the gathering starving, you’re more likely to eat more than you would if you were properly nourished. 

Instead, start your day with a balanced blend of protein, carbs, and healthy fats. Eggs, avocado, and toast is a great option! That way, you will have started your day with a good portion of macro and micro nutrients. You will also have your hunger under control, so when you get to your gathering, you won’t be sprinting to the appetizer spread. At the event, take your time to choose foods that you truly enjoy, in portions that match your appetite. Continue to prioritize lean proteins, carbs, and healthy fats, and enjoy a few treats, too! 

Avoid working out for hours prior to the event

Another temptation might be to “earn” your meal by burning over a thousand calories at the gym in the morning. Although there’s nothing wrong with kicking off your weekend with a good sweat, the idea that you need to earn your upcoming meal contributes to an unhealthy mindset. When your ability to eat is contingent on whether or not you worked out or whether or not your workout was intense enough, you start to forget one very important thing: you always deserve to eat. Your body needs food to function, regardless if you’ve worked out or not. 

Instead, stick to your normal routine. Do you usually go for a run or head to the gym for a bit on Saturdays? If so, go for it! If not, keep it as a rest day, maybe go for a walk, run some errands, and do whatever else you enjoy prior to your social gathering. 

Avoid labeling the day as a “cheat day”

You’ve made nutritious choices all week, so it’s time to let loose on the weekend, right? Well, that’s up to you. But if you have any specific goals, a cheat day can heavily impact them. In fact, a designated cheat day may cause you to consume even more than you would if you just ate normally seven days per week. 

Let’s say you stick to eating lean proteins, carbs, veggies, and healthy fats Monday-Friday, restricting any “cheat” foods like pizza, pasta, ice cream, hamburgers, and alcoholic beverages. Those foods are saved for Saturday. And let’s say you really go big and have them all on Saturday in the name of a “cheat day.” Your consumption will likely add up to thousands of calories, and the caloric surplus might negate any effort you put into your nutrition during the week. 

This pattern is called the “all-or-nothing” mindset in which you’re either following all of your food rules, or none of your food rules. There is no balance. Clients who adopt this mindset often say that they feel “out of control” around food and that they have trouble sticking to a routine. 

Instead, prioritize nutritious choices throughout your day, and enjoy your favorite foods along the way, too. That way, you have a set routine and know what to expect every single day, you are prioritizing your health while also enjoying your life, and you are gradually working towards your goals day after day, week after week, without any frustrating setbacks. 

Of course, this advice can be easier said than done. If the weekends consistently leave you feeling anxious, if you find yourself under-eating and or over-exercising in preparation, or if you feel caught in that all-or-nothing mindset, there is a better way! And I can help you get there. Click here to schedule a complimentary consultation, and we’ll chat about how you can ditch the short-term diets for good and instead, discover a lifelong, sustainable lifestyle.