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February 5, 2020realadmin_adminEducation

Picture this all too common scenario. Monday rolls around and you’re totally committed to your health and fitness goal. You start the week strong and focused. You are tracking your food, measuring your portions, drinking plenty of water and so on. You’re also moving regularly. You’re completing all your training sessions, reaching your step target etc. You’re thinking “This is a breeze” (Monday to Friday). 

Then Saturday rolls around and shit hits the fan! It’s funny, on weekends we generally have more time to ourself as opposed to weekdays when we have work to contend with. So why can it be more challenging on weekends? Well, Monday to Friday we have a routine. We usually have regular morning tea, lunch and dinner times. We tend to train or move same time of the day during the week. However, come the weekend, things can go a little array. We may wake up a little later, eat more sporadically, and maybe slightly less favourable choices. Our movement can be put on hold, even though some movement on the weekend is in our training program. Or sometimes, maybe you just feel like you’ve done well enough during the week that you feel you can relax on the weekend. This can be a big error! Think of it like the old ‘one step forward, two steps back’ scenario. Why work your ass off during the week to let it come undone over the weekend? 

Now, I’m not saying we need to be 100% day in and day out because we know that can be extremely unrealistic, but we do need to maintain some aspects of routine over the weekend. Discipline shouldn’t cease between Friday and Monday. You’re eating at your calorie and macronutrient (proteins, fats, and carbohydrates) needs. Even in just two meals eaten out, let’s say a dinner date on Friday and Sunday brunch with friends, you can effectively undo that slight deficit created over the work week. Coupled with eating later into the night, drinking alcohol, and/or mindless snacking due to lack of scheduled mealtimes, it’s easy to see how weight loss can slow under these circumstances. 

Too many meals out, too many alcoholic drinks, and too much all-day food grazing instead of structured meals can throw off your health goals quickly. Plus, feeling overstuffed can easily lead to you skipping a workout because you’re too full, sabotaging your goals in another way. 

So how can we break this cycle? Because at the end of the day, the ‘5 days good, 2 days bad’ is exactly that. A cycle. 

Create a weekend routine. Think of your weekend routine similar to your weekday routine: You generally know what you’re going to do, where you’re going to be, how you’re going to get there. That’s not to say that a structured weekend has to be void of fun, or can’t exist alongside a healthy social life. Some examples include catching a workout every Saturday morning with a friend, meal prepping every Sunday afternoon, or just keeping a consistent wake-up time. Structure and routine breed good habits. 

Exercise on the weekends. If you aren’t already, try making exercise a regular part of that weekend routine. Before meeting your friends for brunch, invite them to join you for a yoga, or HIIT class. You’ll get the motivation of the buddy system while also torching some calories. Plus, working out always keeps you more aware of what you’re ‘spending’ those extra calories on. Or, simply pick a brunch or dinner spot that’s a decent distance from your home and walk there and back. The more movement you have going on, the better you’ll feel, and the less likely you are to overindulge. 

Track your food. Plan around brunch, social events, and birthday parties to account for the food and drink you want to enjoy. One way to do this is by pre-logging the food you want to have in a tracking app to see where you’ll need to cut back and where you can splurge, while still staying on track with your goals. 

Lastly, know your triggers. Overeating triggers can come in the form of people, physical environments, or even emotions. Do you have a particular friend group that’s all about weekend drinking and late-night eats? When you’re overtired and feeling lousy, do you order food to be delivered? If you walk into that one restaurant, will you be face-planting into a pile of carbs and deep-fried goodies within minutes? Rather than trying to muster all your willpower and discipline to avoid overeating in these circumstances, try avoiding the trigger completely so the temptation no longer exists.

So don’t let your weekends undo all your weekday hard work. Keep focused and strong. Stay disciplined. Enjoy your weekends but keep your goals in the back of your mind. Employ these strategies and you’ll see your progress continue on while still maintaining a lifestyle.

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The 3 most effective stress management strategies The 3 most effective stress management strategies

Stress is not just emotional but it can also be physical. There comes a point where your physical body can be just stressed and tired. So here are 3 of the most effective ways to manage emotional stress as well as physical stress anyone can use. 

1. MEDITATION. At first meditation seems daunting and pointless to some. However it can be an awesome way to give your body both a mental and physical reset from day to day life. Having a crazy day at work just to get home to an even busier family life can be strenuous on the body and mind. So taking 5-10 minutes to just find a quite place where you can just sit relax and breathe. You don’t have to be an expert at MEDITATION to give it a go and feel real benefits just from a few minutes. 
2. SLEEP. Getting a good nights rest sounds so simple but it could be the difference between you being or not being stressed. In the world today we are always go go go and sometimes it’s hard for people to stop their day early to get to bed at a reasonable hour, but SLEEP is an integral part of stress management for everyone. So to put it simply focusing on getting a good 7-8 hours of straight sleep can help anyone manage their levels of both physical and emotional stress. 
3. WALKING OUTSIDE. Just the act of being OUTSIDE during the day or even at night can calm a persons stress. Add in the benefits of WALKING and you have the ultimate stress reliever. Having a long stressful day? Head OUTSIDE and get some fresh air.

Finding time in your day for at least one of these strategies might just change your attitude for the rest of the day. Becoming less stressed is always a positive and their is no harm in trying 1 if not all 3 of these strategies during your day. 

Coach Kyle 😁💪🏽
Wednesday night with Kyle is pumping tonight! Love Wednesday night with Kyle is pumping tonight! Love seeing the community getting stuck in mid week 💪🏼🏋🏻‍♀️
🍇The importance of adding plant matter to your 🍇The importance of adding plant matter to your meals🥬

Fruits and vegetables pose many health benefits and play a crucial role to living a healthy lifestyle. It is essential that we are adding plant matter to all of our meals because;

🍆They provide colour and texture and make the food we are eating more appealing.
🥦Fruits and vegetables are convenient and are quick and easy to eat.
🍉Plant matter contains high amounts of fibre which helps keep us fuller for longer and keeps our digestive system happy.
🍌Fruits and vegetables are naturally low in calories which is of more benefit to us as they are nutritionally rich but low in calories.
🌱Plant matter foods contain high amounts of vitamins and minerals which help us stay energised and feel good.
✅Eating the right amount of fruits and vegetables can help to reduce your risk of lifestyle diseases.

So start of by adding some greens first to your meals with some fruits in between should help in increasing your plant matter intake and watch you start reaping the benefits.

COACH DAMON 🤟🏻
LEGEND OF THE WEEK Congratulations to this super LEGEND OF THE WEEK

Congratulations to this super star 🌟 Joanna B! 
Joanna joined our community a little under 3 months ago, armed with some big strength goals; including performing a bodyweight chin up. This has been the jumping off point for her training plan in which she completes:
3x PT 🏋🏻‍♀️
2-3x Sweat 🏃🏻‍♀️
Having never lifted a weight before coming to RFT, in the last week Joanna performed a:
• 50kg back squat for 8 reps
• 60kg deadlift for 6 reps
In under 3 months! This is largely due to her get in and get after it mentality; her determination and curiosity about what her body can do is unmatched and makes her a genuine delight to train.

Aside from that, Joanna brings such a warm and kind energy into the gym that is appreciated by all the staff and members, and makes us proud to have you as part of our gym, so thank you Joanna!
And congratulations to this Legend! 🌟🏋🏼‍♀️🤩
Coach P 💁🏻‍♀️
BEST MORNING EVER 😍 I love this CORE class an BEST MORNING EVER 😍 

I love this CORE class and the fun/burn we share. Thankyou all for coming everyone. You’ve done amazing things this morning, now go and share the love. 

Morning’s at RFT 🙌🏼
Coach B xx
Awesome 6:45 team smashing the classes tonight. On Awesome 6:45 team smashing the classes tonight. On fire ! 🔥🔥

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