Weekends are defined by the Oxford Dictionary as "a time for leisure." Nevertheless, the past few weekends, I've experienced a dilemma that has been previously absent from my routine. Following my summer travels, I wasn't quite ready to set goals for my diet and workouts. However, with the new school year starting, I have since added hard goals and deadlines to my schedule. These include, but are not limited to, competing in the USAPL Collegiate Open in December, losing 10 pounds to make weight, and gain a measurable amount of strength from now until then. Despite these hard numbers and “smart” goals being extremely important to me, I have seemed to abandon them over the past few weekends.
If you’re anything like me, the weekends exist as a chance to take a deep breath after a long week. This may include seeing friends or doing those things that I was too busy to do Monday through Friday. Despite this, I have been making my weekends "true weekends" and I've felt unfocused. With this, I’ve also noticed the absence of my goals and passions that I apply myself to tirelessly during the week.
As Friday rolls around, I still meal prep, hit my workouts, and get my work done. By the end of the day, I head home tired, but happy, with my progress. However, lately, it has seemed that as soon as Saturday morning comes, I experience a lack of focus that creates a problem.
I worked hard all week. I woke up at 5 am every day. I dedicated focus and energy to my workouts. I ate according to my meal prep. I got enough sleep (mostly) and it all felt so rewarding. I was taking steps towards my goals ALL week. Still, as Saturdays roll around, a shift occurs in my focus that I haven’t been completely prepared for.
Like most of the population, I experience a bit of FOMO during the weekend when friends go out for dinners or drinks. I want to go out and have fun but I also know (in the back of my mind) that my goals are more important than one night out or a few drinks. These past few weeks, I’ve abandoned that mindset and discipline more easily than I would like to admit.
I’m not saying that you can’t go out or see your friends and I’m definitely not saying you have to be a weekend hermit and only workout, eat healthily, and work. I am saying, don’t lose sight of the things that mean EVERYTHING to you during the week.
On Saturdays, I have been consuming way more calories than my body is used to, I don’t sleep well, and I procrastinate things I really need to work on. Then, as Sunday rolls around, I scramble from place to place trying to get everything done before my week starts.
When I follow my goals, Sundays are peaceful for me. I work on things to get ahead instead of catch up. I relax during church and I schedule reflective time so that I can feel mentally prepared for my week ahead.
Yet, this past Sunday, after the day I had Saturday, I was exhausted, frustrated, and not at all ready to attack my week. It was a severe case of what I now see as the “Sunday Scaries.” It took me a good portion of the day to get out of bed and face the truths I had abandoned with my Saturday recklessness. I had thrown away all the work I did during the week for a weekend of extravagance. After this, I knew that I needed to find a compromise for the weekend dissonance I was experiencing.
As I have reflected on the past few weekends of abandoned goals, I noticed very small changes I could have made over the weekend to keep everything intact and my Sundays peaceful. I asked myself, “If your weekend habits don’t reflect your weekday goals, is it worth the Monday-Friday overcompensation for an "off" weekend?" After this question, I found it worthwhile to examine my shortfalls that had been occurring over the weekends.
If your weekend habits don’t match your weekend goals and if your lack of a structured schedule messes up your diet or exercise program, it may be worth the time to reexamine your weekends. Is the appeal of going out with friends for dinner or drinks for ONE night greater than something you’ve been working on for a year? For 2 years?
For me, bouncing off track for a couple weekends in a row made me feel guilty about all the work I was doing during the week for my health. I wasn’t supporting my weekday persona and it was getting harder and harder to hop back on the train when Mondays rolled around. This week, I am dedicating myself to holding my weekend actions accountable. It will be slightly easier right now because I start my exercise and diet program for a December competition, but that doesn’t mean that you can’t start this week too.
If your weekend actions don’t reflect your weekday goals and habits, here are a few recommendations:
1. Plan Ahead
If your friends/family want to eat out, look at the menu ahead of time and look for a healthy alternative that is offered at the restaurant. Worst case, you end up ordering a protein with a vegetable side (that’s always my go to). If friends want to get drinks, order water, but still enjoy yourself!
2. Work on something you’re passionate about over the weekend.
For me, it's programming. I love seeing client success. Catching up with everyone on Sundays is something I look forward to all week. This keeps me focused on the weekends more than anything else.
3. Write your goals down and hang them somewhere you’ll see them on the weekend.
How hard did you work to stay on your diet this week? Are you willing to throw that hard work away for a weekend slip up? You know your goals are important, dedicate yourself to them.
4. Set a limit.
If you are going to cheat on your diet, pick a number of drinks before you go out and stick to it. Pick a cheat meal that will satiate cravings you’ve been having and have it. When you put a number on something, it isn't as easy to get carried away with it.
5. Continue your exercise routine.
Just because it’s the weekend doesn’t mean you get to stop moving your body. You still need exercise just like any other weekday.
6. Understand your limits.
If the weekend is your time to let go, then let go a little. Relax. Take time off. You can relax and stick to your goals at the same time. Have a friend hold you accountable if needed. Tell your family about your goals so they can help. Do what you need to do to have a good, but productive, weekend.
I could go on and on with recommendations but, ultimately, you are the one in charge of your weekend. You have the control to make it productive and goal-oriented. Don’t let your weekend habits ruin your goals for weight loss or fitness that you’ve had for longer than you can remember. Make your goals and yourself a priority because one weekend of extravagance is so much smaller than the bigger picture of your life.