4 mistakes to avoid on weekends to keep your energy high

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4 mistakes to avoid on weekends to keep your energy high

Oops, I did it again

Have you ever found yourself letting your hair down on the weekends? You know how it is, you work hard during the week, you’re getting your workouts in, you’re eating great, and the weekends come and you find yourself rewarding all the hard work with treats, meals, maybe a few glasses of wine more than normal…

You sleep in, you stay up late, then you walk into Monday feeling like you’ve been hit by a train and it takes 3 days just to readjust…just in time for the weekend again, and round we go!

 

A precious F.F.A.B. client posted a graphic in our community that talked about how letting loose on the weekends (Fridays, Saturdays, and Sundays) equates to 12 days a month. That’s almost half the month! When you put it like that, it makes complete sense that only staying on track half the month won’t yield the results we’re looking for and will zap our energy faster than a power surge in a Louisiana thunderstorm.

 

If you can relate at all to this, just know you’re not alone. Men, women, older, younger, we all deal with this mindset at one point or another. The only difference is that when we’re over 40, we can no longer afford these luxuries as our bodies rebel, hang onto fat (stubbornly, we like to say, but our poor bodies can only respond to the stimulus we’re giving them), feel exhausted, hormones follow suit, we get moody, energy tanks, and on and on…

The Solution!

But there are things we can put in place to bulletproof our energy levels during the week with a few intentional shifts:

1. Avoid Sleeping In – I know this is a hard one, afterall, you have to be up with the crows during the week and you deserve some shuteye. And aren’t we always told 7-9 hours of sleep? Yes and yes! BUT, sleeping in should only mean 30 minutes to an hour above your normal wake time. Otherwise you’re throwing your circadian rhythm off, your hunger and satiety hormones get out of whack, you crave more during the day, your schedule is completely thrown off, and we wonder why Mondays are so hard to re-enter. 

By keeping your wake time as consistent as possible, I promise you’ll start feeling like a different woman during the day! 

2. Avoid “cheat weekends” – You know what I’m talking about here. We go on our date night and indulge in some wine, pasta, and dessert, or order in our favorite meal on Friday nights. We run errands and catch up on our busy week and grab a bit of fast food here and there on Saturday. Sunday we have a big family dinner or just loosen our belts and let everyone fend for themselves for lunch and dinner which equates to bowls of popcorn, cereal, or other processed foods. Again, our 20 year old selves could have bounced back quickly from these days but our 40+ selves simply regress significantly. If you’re struggling with mindset around food, listen to episode #83 about the 4 P’s of Nourishment: A new way to approach food. 

Once we are making progress in our health journey, enjoying a flex meal 1-2 days a week should be fine. But over 40, a weekend full of those foods will quickly kill our results and steal our energy.

3. Night owls beware – Staying up late on the weekends is SO tempting! And it makes sense that if we’re getting up late, we aren’t sleepy at our normal time. It’s a vicious cycle that we have to overcome on Monday’s…heroic for the most wonder of women. The later we’re up, the munchier we get. So we eat late, eating late throws off our sleep patterns and prevents deep wave sleep from happening which leaves us fatigued the next morning.

Staying up just a tad later than your weekday norm is ok (opt for 30 minutes…1 hour at the most) to maximize your energy levels during the week.

4. Your body can burn alcohol or fat, but not both – Drinking and the weekends go together like peanut butter and jelly. You don’t have to get up early, you can stay up late, so it “makes sense” to go ahead and enjoy your alcohol on the weekends. The problem with this is that your body will prioritize burning off the alcohol which is metabolized into acetaldehyde (a highly toxic substance and known carcinogen) in the body, then further metabolized down to another, less active byproduct called acetate. Your body is so smart and loves you so much that it will prioritize burning off what it deems as poison before it will burn off fat. So although this is true when you drink alcohol on any day of the week, we often let that hair down a little too long on the weekends to the detriment of our goals.

Knowledge is knowledge. Implementation is power. Choose wisely by understanding the consequences so you’re never left scratching your head as to why you aren’t seeing progress and feeling so poorly when your weekdays begin. 

 

So now it’s time to take action. With some intention, you will begin to notice some real changes in your energy levels during the week. As always, I LOVE hearing from you! Be sure to drop me a DM on IG and let me know how you’re feeling as you make these simple but important shifts! 

 

Love you!

Lisa

Ways to have Energy, Joy, & Fun over 40!

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About Lisa…

I’m passionate about helping you achieve energy, joy, and fun over 40 so you can live your most confident years, yet.
 
My heart and mission is to help women of all ages start living a bold, intentional life right where they are!
 
My heart for your health stemmed from years of figuring out how to help my own. 
 
With a combination of a poor family health history, combined with autoimmune conditions, chronic fatigue, and congenital heart defects, I was motivated to make significant shifts to give myself the best chance of a life lived vivaciously, boldly, confidently, and energetically!
 
And because I want all of that for you, I’m passionately walking in my purpose of helping you create all of that and more for yourself! 

More about Lisa…

  • 30+ years in the health & fitness industry 
  • Mom and wife living in Louisiana 
  • Alternate for NBC’s Dancing With Myself
  • Bachelors degree in Health
  • Master’s in Exercise Science
  • Certified NASM personal trainer
  • Nutrition Coach
  • IWHI Integrative Women’s Health Coach
  • 2 time former gym owner
  • Former e-How.com fitness presenter

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