07/10/2022
Weekend Non-Negotiables to Keep up the Wins you made in the Week…
▪️Pre-pick and commit 1 x EXERCISE session!It can be anything!!!
Choose something outdoors or in nature for a double endorphin boost!!
30-45minures is good - 60-90minutes is great! Take advantage of having more time on weekend. Enjoy not being rushed and spend a few minutes warming up and stretching afterwards!
If you can’t do a physical work-out make it a challenge to get in 10 000 Steps / day. DM if you don’t have Smart Watch to track steps… I have a Pro-Hack😝
▪️Water water water! Measure out 2L bottle of water. Still or Sparkling will do! Sip on this through-out the day. Add a glass as you wake up, before and after your exercise, before you have a meal and when you get home from any errands and you will be NAILING your H2O requirement!! Repeat on Sunday!
▪️ Add lean protein to every meal eg: boiled egg/ chicken breast / biltong / fat- free cottage cheese / tuna / plain yoghurt / lean steak or lamb.
▪️Don’t arrive hungry!
▪️Choosw Vodka / Gin / Whiskey / Wine SPRITZERS with soda or low sugar mixers and alternate with water to stay hydrated.
▪️Try stick to your normal portion sizes when eating out. Skip the starchy / creamy / greasy dishes and fill your plate with salad, veg and protein.
▪️Remember everything goes on a plate! All meals / snacks / treats need to be enjoyed mindfully and deliberately.
▪️Budget for your treats! Pick a treat for one meal rather treating ALL the meals on one day!
▪️Rememebr the weeekend is a chance to re-set, relax , rejuvenate your mind body and soul! Move the focus off food and rather enjoy the time to connect.
If you are interested in getting in touch with me to book a 1:1 consultation via Zoom OR in-person for professional guidance and Dietician buddy system ♡
📞082 447 0990
💻lee@dietician.co.za
