1. Squeeze in a longer workout. The best part of the weekend is that you have more free time. So while you might not be able to squeeze in a 30-minute run over lunch during the week, you can make your favorite Invasion class or Open Gym time to sweat it all out.
2. Eat like it’s a weekday. When you think about it, it doesn’t really make much sense to eat differently on the weekend than you do during the week—especially if your food choices during the week keep you fueled and energized. It can be easy to skip meals on the weekend and then make up for it later by overindulging at dinner. So, make a point to eat breakfast, lunch and dinner throughout the day.
3. Stick to your usual sleep schedule. Are you someone who has a firm bedtime during the week only to stay up late and sleep in on the weekends? Changing your sleep patterns could throw off your schedule (hard to eat breakfast when you get up at noon!).4. Get outdoors. Because most of us work indoors during the daylight hours, the weekend provides a nice opportunity to get outside and do a new activity or sport you haven’t done before!
4. Fuel yourself for weekday success. Ask yourself honestly if you pushed yourself too hard with workouts or restricted your food or calories too much during the week. If so, come Friday, your body may be hungry and tired, which can lead to overeating and underexercising on the weekend. Remember to practice moderation every day, eating and exercising in a way that you can sustain for the long haul—not just a few days or weeks.
5. Limit your drinks. While many of us forgo the soda, beer and wine during the week, we loosen up over the weekend and drink too much. Just remember that the calories in beverages can add up quickly if you’re not careful.Practice moderation when it comes to alcohol, too. Just because you were “good” during the week doesn’t mean that it’s OK to make up for that with one night of all-out binge drinking.
6. Plan for relaxation. Most of us are busy during the week and even our weekends seem to become non-stop errands, chores, work and travel. So how do you find time to relax? Take the whole weekend (or at least part of it) to schedule some downtime for at least an hour or two. You’ll feel better and less stressed out all week long.
7. Plan for the week ahead. What better way to stay healthy on the weekend than by using your extra time to continue to set yourself up for success? Take a Sunday afternoon or evening to plan your meals, hit the grocery store, and do some big batch cooking for the week ahead. That way, when your busy week gets even busier, you’ll already be ahead of the curve and able to stay on track!
July 14, 2014
Strength: Dead Stop Deadlift 5-5-5-5-5
10 Kettlebell Swings (32kg/24kg)
1 Strict Pull-up (no kipping)
9 Kettlebell Swings
2 Strict Pull-ups
8 Kettlebell Swings
3 Strict Pull-ups
7 Kettlebell Swings
4 Strict Pull-ups
6 Kettlebell Swings
5 Strict Pull-ups
5 Kettlebell Swings
6 Strict Pull-ups
4 Kettlebell Swings
7 Strict Pull-ups
3 Kettlebell Swings
8 Strict Pull-ups
2 Kettlebell Swings
9 Strict Pull-ups
1 Kettlebell Swing
10 Strict Pull-ups
Compare to 130610
CFF Goes to Fenway! Friday, July 18 we are getting a group of tickets to go to see the Red Sox game! The game is at 7:10pm against the Royals. Please e-mail me if you would like to reserve tickets. They estimate to be around $25-30. Go Sox!
Hyball is Coming… August 8-10, Sean O’Connell is hosting his annual softball and camping weekend to benefit the Sean Collier Scholarship Fund. A $100 donation includes: 2 nights in the Camp Lyndon cabins, an American Apparel t-shirt with custom logo, new sunglasses, Dunkin’ breakfast and Chipotle lunch on Saturday, all of your keg beer for the weekend, and live graffiti work by Vert Series painter Merk Those. All remaining proceeds will be donated to Sean’s scholarship, and matched by Dell Inc. You can register at www.HyannisHyball.com, or by bringing a check to Sean at CFF in the evening. Morning regulars can coordinate by emailing Sean here.