Power Hour

Weekends are the best. They are fun, relaxing and give us a much needed break. During the work week commitments are met, meetings are attended and numerous decisions are being made constantly. Structure is in place and productivity is spewing out. By the time Friday comes (maybe even Thursday evening) you may feel like you are hanging on by a thread.

If you have not planned for the weekend what commonly occurs is a phenomenon called decision-making-on-the-go. Having no plan, meals are eaten out or ordered in and exercise goes by the wayside. Weekends can be from one extreme to the other. They can be jam packed with events or totally devoid of all activities, but in any form weekends can really damage the healthy habits we apply during the work week.

Discipline, structure and routine are words that do not seem synonymous with weekends. Weekends should look different. They provide us a variant timeline, setting, and even group of people. So how does one enjoy a weekend for what it can provide (relaxation, entertainment, and rejuvenation) without going off the rails with health?

Zero in on the Saturday morning workout. This activity can have an effect from the beginning of a weekend to the end. Exercising for one hour sometime before noon on Saturday morning can lead to an amazingly successful weekend.

Think about it. If you are signed up for a class or have arranged to meet your running group on Saturday morning, what will your Friday night look like? You don’t want a heavy meal sitting on your stomach so you opt for a lighter fare. There is no way you want to attend, say a High Intensity (HIT) class, feeling hung over so you pass on the alcohol (or at least decrease the intake). Since people will be expecting you or you have already paid for that class you know you cannot oversleep so you go to bed early. Now your Friday night might consist of a fun early dinner with friends or a relaxing night on the couch watching a movie.

Saturday morning then rolls around and although it takes willpower to get out of bed, put on those workout clothes you previously laid out, and grab the ear buds that have been charging all night, you do it. One hour of weights, cardio, cycling, running, hot yoga, etc not only wakes you up but also gets those endorphins ignited. You’ve done it. You’ve put in the work and it was hard but you did it. You feel amazing! As you drink the best glass of water you have ever had you may even allow yourself to be a little smug as thoughts like, “If only everyone could get up and do what I just did” run through your mind briefly.

From here your weekend is yours to own but in the right mindset. There is clarity in sweating out the cobwebs. When you attend the tailgate, birthday party or sporting event you will have the clear mindset to make smart choices. Yes you will indulge in the party food guilt free but something in you says, “I love these treats but I’m not going to pile them on my plate to form a small mountain.” When offered a beer or glass of wine you truly enjoy it but after you grab a glass of water because your body still wants hydration from that intense (and dare we say “killer”) morning workout. Finally you look at the time as you are getting home extremely late but you are not worried because you can sleep in on Sunday morning.

Tomorrow you may take a walk with a friend or go on a bike ride with your family to get some movement and fresh air but for all intents and purposes, this is your leisure day. You worked out hard yesterday but you also allowed yourself some indulgences after, so Sunday may be a two-meal day, brunch and an early dinner (or linner as some have named it).

Sunday night arrives and you reflect back. By centering your entire weekend on one hour Saturday morning you were able to accomplish what everyone wants in a weekend – relaxation, entertainment, and rejuvenation. Now, who’s ready to start the week?