Latest / The Body Recomposition Revolution | Fat Loss and Strength for Women 35+ / How Do You Stay Consistent with Diet Over the Weekend? The system that works.

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How Do You Stay Consistent with Diet Over the Weekend? The system that works. · The Body Recomposition Revolution | Fat Loss and Strength for Women 35+

• 0:00
  Welcome back to the Body recomposition revolution.
• 0:04
  This is Robin, your host. Today we are talking about the
• 0:08
  weekends and why they throw everybody off.
• 0:11
  And I don't mean everybody because I am actually quite
• 0:15
  consistent on the weekends. I know a handful of my clients
• 0:18
  who have stayed incredibly consistent on the weekends.
• 0:21
  But I also know that the weekends seem to be a huge issue
• 0:26
  for everybody because I get those comments all the time.
• 0:29
  When I have emails from women, they'll say oh I do so good
• 0:34
  during the week. But then on the weekends, you
• 0:35
  know, I have a cheat meal and it just feels like I'm not going.
• 0:38
  Well, honestly, you probably aren't because if you in a mild
• 0:42
  deficit during the week, which you should be, you know, maybe
• 0:45
  200 to 500 calories Max. Then when you have your cheat
• 0:50
  meal and you don't track it or really care what it is, Oh my
• 0:53
  gosh, you can unwind every single day of your deficit
• 0:55
  throughout the week and come out even above what you were when
• 0:58
  you started that week. So your weekends really can be
• 1:02
  the culprit to why you're not seeing progress.
• 1:06
  There's a solution. I even made a little teaching
• 1:08
  tool for you ladies so that you can figure out your weekends as
• 1:11
  ours is coming up in just a couple days.
• 1:14
  It's not a discipline problem during the week.
• 1:16
  Most of my girls, as I call them, they have they have it set
• 1:20
  like they have their meals planned, they have their
• 1:23
  workouts planned. They are dialed in.
• 1:27
  And it's because everything during the week operates in a
• 1:31
  systemized routine. You know when you're getting up,
• 1:34
  you know when you're going to work or you know when you're
• 1:36
  bringing your kids to school. You primarily know when you're
• 1:38
  going to work out. You know when you're eating.
• 1:41
  A lot of my All Stars know what they're eating.
• 1:44
  You have it all planned, prepped, and ready to go, but
• 1:51
  then all of a sudden it's Friday and you're feeling exhausted
• 1:54
  because it's been a week. You find yourself on the couch.
• 1:58
  Maybe you open up a bottle of wine, or you decide to go out to
• 2:00
  happy hour, or you just forgo your zone 2.
• 2:05
  Whatever it is, it's because you're exhausted and you haven't
• 2:09
  committed to doing anything over the weekend because you've
• 2:11
  mentally reserved that block of time to relax and chill.
• 2:16
  And trust me, there is a way to balance both because I relax and
• 2:21
  I chill on the weekends, but I also hit my workouts and I
• 2:25
  primarily hit my macro goals. It's just the way it is.
• 2:28
  And all it takes is a little mindfulness.
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  So today I'm going to go through how you can stop letting your
• 2:33
  weekends unwind your entire week of progress.
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  Because ladies, it happens easier than you think.
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  Especially if you're not tracking your food over the
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  weekend. I had a one-on-one with one of
• 2:45
  my clients who I haven't chatted with in a while and she was
• 2:48
  super frustrated about the weekends and she had narrowed
• 2:50
  down why she had stalled in her fat loss and in her brain.
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  It was because of the weekends, how she's laying around too
• 2:57
  much. And then I said, OK, so you
• 3:00
  haven't been doing your workouts on the weekend.
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  What's going on with the food? She's like, well, I mean, I
• 3:04
  don't track on the weekends because it's all about balance.
• 3:06
  Yes, totally true. But we have to navigate around
• 3:10
  that and we need to be intentional about it.
• 3:12
  So for her and for for all the ladies whose macros I do, when
• 3:16
  you e-mail me, I have a tool for you.
• 3:18
  It's called the weekend reset system.
• 3:21
  You can go onto my Instagram, click on it, just screenshot it
• 3:24
  to your phone. That's all you have to do.
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  Instagram is rack fitness, so RAC fitness and then under
• 3:30
  score. And what I like about these,
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  this little series of images that I made is because there's
• 3:36
  still room to just chill and relax and enjoy your weekend.
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  You don't have to have the rigidity that you abide by
• 3:42
  during the week. You can chill but also chill
• 3:45
  without letting it completely unwind all the progress you did
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  during your week. OK, so it's just a decision
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  making system. It's how to structurize your
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  weekends. And there is a little leniency
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  because it's not your week, but you do have to plan for it.
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  So if you go on my Instagram and you see the picture that says
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  the weekend reset, there are 5 images after that title slide
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  and the first image is called non negotiables.
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  Now I included four non negotiable options.
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  You don't have to do all four. You only have to pick 3.
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  So here are here are your four options.
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  And again, you do not have to choose all four.
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  You can just choose three. Number one is movement.
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  What and when and what I say by movement or what I mean by
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  movement is your workout, but it does not necessarily have to be
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  in the gym. Lately, I, I think I put a video
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  on my Instagram where I was talking about how the gym is not
• 4:46
  real life. I want to enjoy life, go
• 4:48
  outside, climb a mountain with me.
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  You'll do something outside that will actually broaden your
• 4:53
  horizons because being in the gym is so confining sometimes.
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  So I put movement. What and when?
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  What are you going to do? Are you going to go
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  rollerblading? Are you going to go hiking?
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  Are you going to go? What else do people do?
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  Are you going to jog outside? What are you going to do?
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  What is the movement and when is it happening?
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  OK, option #2 your protein target, whatever your protein
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  target is, if you don't have one, have it be at least 100
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  grams. So pick your protein target.
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  If you don't have one, you can just go with 100 grams of
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  protein. I'd like you to do 120 no matter
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  who you are. I'd like you to do 120.
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  But if that sounds daunting, just pick a protein target.
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  Let's have it be 100. Or if you have your protein
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  target that you hit everyday specified already, use that one.
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  Non negotiable #3 your steps or activity.
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  I put but steps the steps are such an easy way to stay lean.
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  I I swear by my steps. I'm a little neurotic and if you
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  want to know how many steps you take on a weekly monthly, yearly
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  basis, you can explore that option in your iPhone if you
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  have one. Just go to health, go to steps
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  zone out to the year. I did my average right before I
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  I'm recording this 15,000 steps a day.
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  Yep, I I like to move, I like to move and I feel like moving as
• 6:14
  much as I do just keeps me moving as much as I do and it
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  also keeps me lean. I I can eat a lot of food and I
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  move a lot. So steps.
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  That's definitely one of my non negotiables steps.
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  The 4th one sleep and I put sleep cut off time and what I
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  mean by sleep cut off is what time are you willing to go to
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  bed? And that's a non negotiable.
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  So for me on the weekends, I don't primarily do this sleep
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  cut off 1 as my non negotiables because I want to sleep.
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  Please. I'm going to exit your event
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  right now because I have an appointment.
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  It's in my bed at 9:00. That's where I want to be.
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  So I don't even use the sleep cut off 1 because I don't need
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  to be motivated to use it. I need someone to motivate me
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  not to go to bed. That's not an issue for me.
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  For you, maybe you have a more hop and social life and you
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  definitely need to be more mindful of actually getting in
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  bed by 10:11. I can't see somebody getting in
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  bed in bed by midnight getting enough sleep.
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  But maybe you don't have kids. Maybe that's for you, I don't
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  know. But sleep cut off time is really
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  important too. It's important because your body
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  needs that time to recover. Your body needs that time to
• 7:24
  actually metabolize all the food you've been eating.
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  Like that is primarily when your body burns fat is while you're
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  sleeping. Get as much of it as you can.
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  So again, those non negotiables I put 4 which is movement, your
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  protein target steps or sleep cut off.
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  You don't need to choose all four again when you screenshot
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  this page. You can just check the three
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  that you want. You can do all four if you want,
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  but check 3 because it's identity based.
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  It just means that you are the woman who still shows up for
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  herself on the weekends. These are the things you do
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  every single day repeatedly because that is your identity.
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  That is who you are, and who you are does not dissipate on the
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  weekends. Who you are is the same woman
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  who arrives on Monday, Wednesday.
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  You are that person on Saturday and Sunday.
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  It might look a little bit different, but pick your three
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  non negotiables and commit to them.
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  Now slide number 2 is the if then planning.
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  And this is a game changer because I have this mentally
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  locked in my brain. I really had to rake my brain
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  when I was making the outline of this episode in terms of what
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  why am I consistent on the weekend?
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  Well, mentally I always have an if then plan.
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  I know that I go to the gym on Saturdays, usually in the
• 8:43
  mornings, but if one of my kids has a sport, then I pick another
• 8:47
  time to go. So if one of my children has a
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  sport or event or if I have something else going on, then my
• 8:55
  workout will play take place at another time.
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  I just planned for it. Or if I miss my workout and
• 9:02
  maybe the gym's closed or I just I missed my window of
• 9:05
  opportunity to do whatever I was going to do for whatever reason,
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  then what? What's your backup?
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  For example, I was going to go on a long walk with my friend,
• 9:16
  but it started raining so I need to figure something else out.
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  Well then I just went on my treadmill inside once my kids
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  were down for a nap. Not a big deal.
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  So if I miss a workout, here's my backup.
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  Or if we spur the moment, go out of town for the weekend.
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  Yes, I'm the weirdo who's going to get up early and go outside
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  for a 45 minute zone two session.
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  You'll see me trucking along because if I missed my workout
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  out, then I'm going to plan on doing my activity even earlier.
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  And I don't, I don't make it a problem.
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  I don't. I actually prefer nobody even
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  knows that I'm physically active before their eyes open in the
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  morning. Like I will sneak out of your
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  house before you've even woken and I'll be back changed, ready
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  and acting like I've done nothing just by the time you
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  wake up. That's how I prefer it.
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  So I will always get my movement in wherever I am.
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  If I was in Antarctica I'd probably figure out some sort of
• 10:13
  body weight circuit. Use your ChatGPT.
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  Say I'm in a room with absolutely nothing besides my
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  body. What physical activity can I do
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  for 30 minutes that will help me with muscle growth and keep it?
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  Whatever your whatever your goal is, if it was muscle growth you
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  can do a lot of body weight bearing movements and ChatGPT
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  will come up with a plan for you.
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  If your goal was a zone two session you can run in place.
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  Yes. There are so many things you can
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  do. If something happens on your
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  weekend to derail your workout, then you can figure something
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  else out. There's honestly no excuse.
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  There's there's not. It's, it has to become who you
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  are. You do not let life derail you.
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  And everybody in my family knows that if mom disappears for 30-40
• 10:58
  minutes, she's probably outside walking.
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  That's just how it is. I got to move.
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  I got to move. I got to check my mental box now
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  in that same token, to be to to be here in reality with you.
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  The situation arises where if you fall off track, then what?
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  Because I know a lot of ladies, my friends, my family, my
• 11:22
  clients, they will have weekends where maybe they go out drinking
• 11:26
  and have a bunch of snacks when they get home, or maybe they had
• 11:31
  a binge session on a Saturday night.
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  Because for whatever reason, life happens, emotions happen,
• 11:38
  things happen. If those things happen, then
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  what? You need to have a plan for
• 11:45
  that. So for example, if one of my
• 11:47
  clients goes out one night and she's drinking and the next day
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  she wakes up completely inflamed, completely hungover
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  let. Because if you go drinking first
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  of all, when there's alcohol in your system, it completely stops
• 12:02
  the process of fat burning. Know that also if you do choose
• 12:07
  to drink, which no judgement here, if you do choose to drink,
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  you are going to be retaining a lot of water for the next
• 12:13
  probably 48 hours. You will.
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  So know that the scale is going to go up temporarily and it
• 12:19
  could be up even for upwards of 72 hours depending on what you
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  ate while you were hungover or under the influence.
• 12:27
  So the reality is that if you have one of those nights where
• 12:30
  you binge or when you drink and the next day you are not
• 12:34
  physically able to work out, you're not physically able to do
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  anything, then what if that's your situation, then you have a
• 12:44
  goal of drinking 1 gallon of water that day.
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  Sprinkle a little salt in that water and start chugging my
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  love. Because the more water you
• 12:54
  drink, the more your body is going to release the water that
• 12:57
  it is harboring from all of your whatever you did the night
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  before. So you are going to chug.
• 13:03
  That's it's your goal. If you went out drinking, then
• 13:06
  the next day you are drinking a gallon of water.
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  Another thing you're going to do is you're going to move for 30
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  minutes. I don't care if you're walking
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  in place, walking around your house, walking around your block
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  or standing in front of the TV, walking in place, you're going
• 13:22
  to move for at least 30 minutes to get that body just
• 13:26
  transferring all the toxins out of your blood system.
• 13:29
  I'd like you to sweat if that's possible.
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  Try to sweat, try to chug your water and try to just have a
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  nice day of eating clean with not a lot of processed foods
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  because the more processed foods you're going to eat, the more
• 13:46
  your body is going to keep retaining that water.
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  So if you went out drinking and or had a binge session, binge
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  session one night, then drink a gallon of water, move for 30
• 13:56
  minutes and eat clean the next day.
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  Done. And when you plan, when you have
• 14:01
  the if then planning system, it takes the emotion out of it.
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  You already know what you're supposed to do.
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  If you screw up, you already know what the plan is.
• 14:09
  It takes the emotion out of it because you don't have to decide
• 14:13
  anything. You've already decided because
• 14:16
  if it happens, then you have a plan.
• 14:19
  OK, So far we've covered the non negotiables, which were either
• 14:22
  movement, protein, target steps or sleep.
• 14:24
  You can pick three of those. We cover the if then plans and
• 14:29
  now we're moving on to the one habit because you all need one
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  habit that will never go away no matter what day it is.
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  It is your anchor. It is what ties you to the
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  identity that you have now become because that is you.
• 14:44
  What is it? It's the no matter what
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  behavior. Is it hitting your protein goal?
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  Is it getting your steps? Is it doing something active?
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  Whatever that is. If everything else falls off a
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  Cliff, this stays. Is what is yours mine?
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  Mine is getting movement in whatever that is.
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  You'll never find me rotting on the couch for an entire day
• 15:08
  unless I have the flu. It's happened twice in the last
• 15:11
  three months. I kid you not, even then I was
• 15:13
  trying to move. My mom was like sit down.
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  My husband's like, are you insane?
• 15:18
  Yes. So what is your non negotiable
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  for me, mine's movement if I don't hit my protein goal, if I
• 15:24
  don't do all the things that I usually do, you better believe
• 15:28
  that I'm going to be moving for at least 30 minutes.
• 15:31
  And that means even on my recovery day, because your
• 15:34
  recovery day, you're still moving.
• 15:35
  A lot of ladies say I got laid on the couch.
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  I got 5000 steps and I usually, you know, I who care still
• 15:41
  actively move. Get your heart rate elevated for
• 15:44
  at least 30 minutes. Get your non negotiable.
• 15:46
  Pick one, stick with it no matter what slide number four of
• 15:51
  your what did I call it? Rack weekend reset slide #4 is
• 15:55
  flexible plan. So in my brain, I have my
• 15:59
  workout window of time and I also have the events that are
• 16:03
  happening that weekend. Just mentally noted.
• 16:07
  It's mentally noted, but it is also in my my phone calendar.
• 16:10
  So I want you to just sit down and know what are your weekend
• 16:15
  plans? What are you going to do?
• 16:17
  And of course, things happen. And if, if that if then you have
• 16:20
  your plan for that too, but have flexible structure, not super
• 16:24
  rigid, just just intentional. So like when could you
• 16:27
  realistically work out what plans do you already have?
• 16:30
  You're not controlling the weekend.
• 16:32
  Remember, you're not trying to stop having fun and doing all
• 16:35
  the things that make life worth living.
• 16:37
  You are just working with it. You're working around it.
• 16:41
  I have 3 kids, there's constant birthday parties.
• 16:45
  I have a husband who we play tap out.
• 16:47
  What is that where you, it's like your turn to leave?
• 16:49
  Done. You have to work around other
• 16:51
  people besides yourself. I know that.
• 16:53
  So do that. Just kind of plan for it
• 16:56
  preemptively write down what the events are and know what's going
• 16:59
  on so that you can have a window of time for your movement,
• 17:03
  whatever that is. Now, the last slide in that RAC
• 17:07
  weekend reset is kind of corny, but I think it's really
• 17:10
  important, especially if you're just piloting out this weekend
• 17:14
  reset plan for the first time. It's a Sunday reflection.
• 17:19
  Enjoy your weekend with intention is what it says.
• 17:22
  So it says did I keep my non negotiable?
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  You have a box. You can write yes or no, put a
• 17:27
  :) or not, put a check mark or don't.
• 17:30
  What worked well? What will I adjust?
• 17:35
  You have to reflect to to grow. You really do You have to think
• 17:40
  about how did that go? What would I change?
• 17:43
  Did I follow through it? What if you didn't?
• 17:46
  Well, then you'll try again next weekend.
• 17:48
  You don't give up. You don't stop planning for your
• 17:50
  weekends, you just try again. You try again and again and then
• 17:56
  you'll get it, I promise. You just have to keep being
• 17:59
  intentional about it and not to give yourself a ton of crap.
• 18:02
  If you do have one of those binges or if you don't check
• 18:05
  mark all three of your non negotiables.
• 18:08
  Or even if you, God forbid, don't hit your one ultimate non
• 18:11
  negotiable. But that is in place.
• 18:14
  In case you do, don't. In case you don't get your 3 non
• 18:17
  negotiables, give yourself grace.
• 18:19
  Try it again next weekend. You just have to keep trying.
• 18:23
  And I noticed that my clients who are the most successful,
• 18:26
  they don't have a tool like this.
• 18:28
  They operate like this. They don't have a a visual in
• 18:32
  their phone that they check off. They've just gone through it and
• 18:36
  failed and kept going so many times that they know these are
• 18:40
  the steps they need to take mentally to keep that success,
• 18:44
  to keep that identity, to keep all the things moving the way
• 18:47
  you want them to move even through your weekend.
• 18:50
  And it's totally a it's an attitude thing because, and it
• 18:53
  maybe it's one that you haven't even addressed with yourself,
• 18:56
  but the women who have the attitude of like, I have to be
• 18:59
  good this weekend. OK, well, then your identity is
• 19:02
  with somebody who doesn't usually do what they need to do
• 19:05
  on the weekends. And it, and you feel guilty
• 19:07
  about it, right? Your identity needs to shift to
• 19:11
  these are the things I do on the weekend.
• 19:12
  This is who I am. I don't let the weekends derail
• 19:15
  my progress. In fact, I am so clear on what
• 19:19
  my goals are and what I need to do even on the weekends to get
• 19:23
  there. They are, they are my identity.
• 19:25
  They are what I need to do to be happy and content on the
• 19:28
  weekends. It just becomes who you are.
• 19:31
  Before I close out here, I wanted to just go over my
• 19:33
  weekends. What my what my weekends look
• 19:36
  like on a normal weekend. Remember I have 3 kids with 80s
• 19:40
  in different sports. So it all of this is, you know,
• 19:43
  movable. But my weekends on Friday is
• 19:47
  usually family pizza night. If Andrew's gone, I still have
• 19:51
  pizza with my kids. And what do I do with that
• 19:55
  pizza? I take the toppings off and I
• 19:57
  put it on top of some chicken. Is that lame?
• 20:00
  Maybe. But if you think that, you're
• 20:02
  probably not where you want to be, really, to be honest.
• 20:05
  Or sometimes I'll have a piece of pizza.
• 20:08
  I'll pile some chicken on it, though.
• 20:10
  I'll always get the meat lovers pizza, pile some chicken on it.
• 20:14
  Friday night, movie night. Do I always have a treat with
• 20:17
  the kids afterwards? Yeah, usually.
• 20:19
  Sometimes it's just a bite, or sometimes I have a big cookie
• 20:23
  all to myself. Do I get down to myself about
• 20:25
  it? Not really.
• 20:26
  I know that the next morning is when I'm primarily going to
• 20:29
  work. Workout.
• 20:30
  So on Saturday, I usually do my workout around 9:00 or 10:00 AM
• 20:36
  usually. But again, sports make that
• 20:37
  really movable. And I always know what sports
• 20:40
  are happening, what events are happening.
• 20:41
  So I can mentally place that workout somewhere in my phone
• 20:45
  calendar, in my brain calendar of when am I going to get my
• 20:48
  workout in, What am I going to do if I'm nowhere near a gym,
• 20:53
  Like I said in the beginning, you'll see me outside, you'll
• 20:56
  see me outside trucking along doing whatever, but I am going
• 20:59
  to do my movement. Another thing I usually do
• 21:03
  Saturday mornings if I'm up early is a walk, a walk outside.
• 21:07
  My Zone 2 primarily takes place on a treadmill in my basement.
• 21:10
  But on Saturdays I like to sleep in a little bit and my sleeping
• 21:14
  in is still awake before everybody else.
• 21:16
  So I'll go outside and take a leisurely stroll.
• 21:19
  I won't be super mindful of my heart rate.
• 21:22
  I'm not really thinking about my Zone 2.
• 21:25
  I'm really just kind of reflecting and enjoying nature
• 21:29
  and enjoying my neighborhood. It's so beautiful outside and I
• 21:33
  like that time. It's a nice reflective Saturday
• 21:36
  morning stroll. So Saturday morning stroll.
• 21:39
  Then contingent on sports, where I'm going, what I'm doing.
• 21:42
  My workout usually takes place in the morning and then from
• 21:45
  there, I don't care. I've got a lot of free time on
• 21:47
  Saturdays to spend with my family, to spend with my
• 21:50
  friends, to spend cleaning. Usually I deep clean on
• 21:53
  Saturdays. On Sunday we'll go to church in
• 21:56
  the morning. If not, you'll find me doing
• 21:59
  doing my workout in the morning or I'll do my if I am going to
• 22:02
  church, I'll do my workout around like 2:00, but I have it
• 22:06
  planned when I'm going to do it again.
• 22:09
  Things come up, things happen, those are movable, but that's
• 22:12
  what I'm doing. After that I go home and I food
• 22:15
  prep on Sundays. I have all the meat made.
• 22:18
  I have all the side, which is usually vegetables and potatoes
• 22:21
  chopped up ready to be thrown on a pan and tossed in the oven.
• 22:25
  And then I portion them out and then I feel good because I know
• 22:29
  for at least Monday, Tuesday and most likely Wednesday I'm good.
• 22:32
  I can grab and go with my food. I don't have to put any emotion
• 22:35
  or thought into it. It's just me taking out any sort
• 22:39
  of friction that can stop me from doing the things I want to
• 22:43
  do. Because if you have a good
• 22:45
  habit, you want to remove friction from completing that
• 22:48
  habit. Removing friction would be
• 22:51
  having my meals prepped. That's why I make sure it's done
• 22:54
  on Monday and then on Sunday I'm usually in bed sleeping by 9930.
• 22:59
  I want to make sure that I am in bed sleeping by 9930.
• 23:04
  I don't like to stay up late on Saturdays if I'm with friends or
• 23:08
  doing something fun, yeah, I'll stay up a little later.
• 23:10
  But on Sundays it's a non negotiable.
• 23:12
  I'm pretty much in bed and sleeping by 9:30.
• 23:16
  So don't let your weekends derail you.
• 23:18
  Just plan for them. And this tool that I talked
• 23:21
  about is on my Instagram rack, fitness under score.
• 23:24
  So RAC fitness under score, screenshot it, download it to
• 23:27
  your phone. You don't have to even fill it
• 23:29
  out with your little photo editing tools.
• 23:32
  You can just mentally look at it and decide what are your non
• 23:36
  negotiables? What's your ultimate unmissable,
• 23:39
  non negotiable? Okay, what's your if then
• 23:42
  planned for the weekend? If you end up going to that
• 23:44
  Bachelorette party, then what are you going to do for movement
• 23:48
  the next day? If you end up drinking a little
• 23:51
  more than you planned, then what are you going to do?
• 23:54
  Drink your gallon of water, have your 30 minutes of movement and
• 23:58
  eat clean. You need a plan.
• 24:00
  You need a plan for life in general, and it doesn't need to
• 24:04
  be super detailed. It just needs to be effective
• 24:06
  and it needs to instill your identity.
• 24:09
  Who do you want to be? What you need to do to get
• 24:11
  there? You need to have a plan.
• 24:14
  Thanks for tuning in ladies and thank you for those of you who
• 24:17
  will responded to this question on my Instagram story.
• 24:20
  When I put what is the hardest part about staying consistent
• 24:24
  over the weekends? Most women put hitting your
• 24:27
  protein goal and the other half primarily put getting your steps
• 24:31
  in. I get it, that's hard.
• 24:33
  That's why one of those does not need to be your non negotiable.
• 24:37
  You have 4 to choose from and by choosing 3 out of those four you
• 24:41
  are still reinforcing the identity of who you are.
• 24:45
  Right? That's who you are.
• 24:46
  OK ladies, thank you for listening and you'll hear from
• 24:49
  me next week.