Maintaining your weekend social life doesn’t mean you have to derail your weekday fitness. All you need is a plan to integrate your exercise into your social calendar so you can head back into Monday feeling guilt-free.
Before you get too far into TGIF mode and head for those free doughnuts at the office, commit to a morning workout as part of your pre-weekend plan. A solid, calorie-burning session will set the tone for the entire weekend and help you focus on work when weekend-brain sets in. Schedule a #FitnessFriday workout on your calendar and commit to it as you would for a meeting. For the most efficient use of your sweat time, try a combination workout that serves double duty, like alternating 10 minutes on the treadmill with five minutes of core work, or jumping rope for a minute between strength movements.
Today is the best opportunity to do a longer workout (and still have time for a power nap before you head out for the night). Get friends on board by planning the activity—sign up for a new group exercise class you’ve wanted to try, organize flag football in the park, or go for a long bike ride to a new destination. A group workout also presents the perfect opportunity to nail down your social plans in person. A steady, aerobic workout will work your fat-burning zone, and if you add bursts of hard effort, you’ll keep your metabolism revving even after you’re done. Refuel within 30 minutes of your workout with a high-protein snack (think Greek yogurt with fruit or a smoothie with a scoop of protein powder) to reap the benefits of your work and keep you satiated all afternoon.
When you’re out later, relax! Choose a light beer like Michelob ULTRA, with fewer calories and fewer carbs than other beers. You can toast the fact that you put in effort all week to tackle your goals.
Treat #SundayFunday as your recovery day, but don’t take that as an excuse to sit on the couch all afternoon. Ride your bike to run errands or visit a friend, do a low-key yoga class with your significant other, or join the family for a hike. If you want to indulge and binge-watch on the couch, commit to doing five minutes of exercise between episodes (such as 10 push-ups, 10 squats, and 10 sit-ups on the minute, every minute) to even out some of the couch guilt.
After a balanced weekend of social, fitness, and leisurely activity, you’ll be rested, fulfilled, and ready to tackle Monday!