How to Keep the Weekend from Ruining Your Fitness Plan How to Keep the Weekend from Ruining Your Fitness Plan

Source: MyFoodDiary.com

weekend fitness plan

The structure provided by your weekly schedule makes it easier to stick to your plan. The weekend is when you are likely to relax your rules, and spend a little too much time on the couch. These tips will help make your weekend as active as your week days!

Be a weekend warrior.

Reserve the weekend to do activities that are more challenging. Take advantage of any extra free time. Play in a sports tournament or sign up for a tennis lesson. Team sports, hiking, indoor rock climbing, biking, an organized race, or a racquetball match are perfect for an active weekend.

Stay out of the seat.

If your weekend is full of seated activities, get moving! Are you a spectator at the sports complex? Walk around the field during the game, or climb the bleachers during halftime. Ask your friend to take a walk with you before or after you meet for coffee. Catch up on your favorite television shows while you are on the treadmill, or do a set of push-ups, squats, and crunches during each commercial break.

Complete a project on your to-do list.

You can torch hundreds of calories while doing household chores. If you have to choose between a lengthy workout and checking something off your to-do list, pick an active project and get it done. Rearrange the living room furniture, wash the windows, or organize the boxes in the garage. We often don’t think of these as workouts but, as long as you are moving, you are burning more calories than while sitting on the couch.

Stretch and relax.

A break from high-energy exercise is a good thing. Quiet activities such as stretching, progressive relaxation, and meditation are beneficial to health. Get the break you need, but use the weekend downtime for a stress-relieving activity that gets you ready to start a productive week.

Get seven to nine hours of sleep.

It is tempting to stay up late or sleep in on the weekends, but the more closely you stick to your regular sleep schedule, the better you will feel. Late nights disrupt sleep cycles, and leave you too tired to exercise. If you feel like you need more sleep, incorporate a nap. The National Sleep Foundation states that a 20-30 minute nap improves alertness and performance without interfering with normal sleep patterns.

Marinated Tomato and Onion Salad RecipeMarinated Tomato and Onion Salad

Source: MyFoodDiary.com

Marinated Tomato and Onion Salad Recipe

Tomatoes are rich in vitamin C and disease-fighting lycopene. Onions are loaded with polyphenols and provide minerals such as manganese. This simple salad contains few calories and makes the perfect summer side dish.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
66
Calories
% Daily Value*
6%
Total Fat 3.8g
2%Saturated Fat 0.5g
Trans Fat 0g
0%
Cholesterol 0mg
7%
Sodium 150mg
3%
Total Carbohydrate 8.6g
4%
Dietary Fiber 1.2g
Sugars 5.1g
Protein 0.8g
Vitamin C 24%Vitamin A 10%
Iron 1%Calcium 2%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 30 minutes

Ingredients

  • 2 medium heirloom tomatoes, sliced and quartered
  • 1 medium sweet onion, sliced and large rings halved
  • 1 tbsp extra virgin olive oil
  • 1 tbsp apple cider vinegar
  • ½ tbsp chopped fresh dill
  • 1 tsp sugar
  • ¼ tsp salt

Directions

  1. Place the tomatoes and onions in a medium bowl.

  2. In a small bowl whisk together the remaining ingredients. Whisk well until the sugar dissolves.

  3. Pour the vinaigrette over the tomatoes and onions. Stir well. Cover with a lid, and refrigerate for at least 15 minutes before serving.

Swimming and Hunger Swimming and Hunger

Source: MyFoodDiary.com

Swimming and Hunger

Swimming is a great low impact cardiovascular exercise. If you swim and feel an increase in hunger a few hours after your workout, you are not alone. Research shows that swimming can increase appetite.

While the exact reason that swimming causes hunger isn’t clear, some research suggests it is due to body temperature. The cool water of the pool can decrease body temperature and constrict blood vessels in the skin, which can influence the action of hormones that control appetite.

It’s important to pay attention to your hunger and eating patterns to ensure that swimming doesn’t cause you to increase your food intake. There are a few things you can do to control your appetite and stay on track to reach your fitness goals.

  • Keep track of your hunger. Make notes when you feel hungry throughout the day and compare your non-swimming days to the days you workout in the pool. This will help you identify how swimming is influencing your appetite.
  • Exercise in warmer water. One study found that people who exercised in cold water consumed 44% more calories afterwards than those who swam in warm water.
  • Warm up after your workout. Raising your body temperature after swimming may help decrease the effects of cold water on your appetite. Put on warm clothes, take a short walk, or plan to do your strength training or more cardio following your time in the pool.
  • Plan a healthy snack. Help avoid unexpected hunger and plan to have a healthy snack about 30 minutes after your workout. Eat a balance of carbohydrates and protein such as bananas with peanut butter, yogurt with fresh fruit or a low-sugar energy bar.
  • Eat more often. On the days you swim, spread out your meals and snacks so that you are refueling the body every few hours.
  • Stay hydrated. When you stay cool in the water during a workout, it is easy to overlook your hydration needs. Later, when thirst kicks in, it’s possible to mistake it for hunger. Continue to drink fluids at regular intervals before, during and after your workout.

Health Benefits of MelonsHealth Benefits of Melons

Source: MyFoodDiary.com

Health Benefits of Melons

Low in calories

You can fill up on sweet summer melon without blowing your calorie budget for the day. One cup of diced honeydew melon contains 61 calories, a cup of cantaloupe cubes has 54 calories, and diced watermelon has only 45 calories per cup. Melon is also nutrient-dense. While low in calories, it provides valuable fiber, vitamins and minerals.

Satisfies a sweet tooth

The sweetness of ripened melon can help satisfy your sweet tooth with natural sugars. While you will avoid the added sugars and empty calories of a typical dessert, the natural sugars can still cause a spike in blood sugar. Pair your melon with protein and fiber to control hunger.

Full of phytonutrients

The orange flesh of the cantaloupe provides antioxidants and anti-inflammatory nutrients including beta-carotene and lutein. Honeydew melon is full of the antioxidant vitamin C. The vitamin C in melons is especially valuable because the fruit is often eaten fresh, so the nutrient is not destroyed during cooking. Watermelon is high in the cancer-fighting phytonutrient lycopene. Early research also suggests that an amino acid in watermelons, called citrulline, may have a positive impact on cardiovascular health.

High in water content

Water accounts for over 90 percent of a watermelon’s mass, so it can help keep you hydrated. The high water content also keeps you feeling full and satisfied.

Skillet Zucchini and Carrots RecipeSkillet Zucchini and Carrots

Source: MyFoodDiary.com

Skillet Zucchini and Carrots Recipe

Carrots and summer squash are rich in plant chemicals that support healthy vision. Serve this alongside grilled fish for dinner, or top it with a poached egg and enjoy some vegetables for breakfast.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
57
Calories
% Daily Value*
6%
Total Fat 3.8g
3%Saturated Fat 0.6g
Trans Fat 0g
0%
Cholesterol 0mg
7%
Sodium 166mg
2%
Total Carbohydrate 6.6g
6%
Dietary Fiber 1.8g
Sugars 3.5g
Protein 1.6g
Vitamin C 34%Vitamin A 39%
Iron 3%Calcium 3%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 15 minutes

Cooking time: 10 minutes

Ingredients

  • 3 ½ cups shredded zucchini
  • 1 tbsp extra virgin olive oil
  • ¼ cup diced yellow onion
  • ½ cup shredded carrots
  • ¼ tsp ground coriander
  • ¼ tsp ground cumin
  • ¼ tsp salt
  • ¼ tsp smoked paprika
  • Cilantro for garnish

Directions

  1. Shred the zucchini using a food processor. Work in batches and squeeze the shredded zucchini over the sink to eliminate excess water. Set the zucchini aside.

  2. Heat the olive oil in a large skillet over medium-high. Add the onion and cook for 3 minutes until they begin to soften. Add the carrots and cook 1 more minute. Add the zucchini and cook 5 minutes until the vegetables are cooked through and begin to brown.

  3. Add the coriander, cumin, salt and smoked paprika. Stir well. Sprinkle with chopped cilantro, and serve warm.

MyFoodDiary - Calorie counting made easy
About MyFoodDiary

MyFoodDiary makes counting calories easy. Search from over 85,000 foods.

Learn More
Categories Exercise
Lifestyle
MyFoodDiary
Nutrition
Recipes
Weight Loss

Nourish Sweat Thrive Mizu Water Bottle
$21.95  $15.95
Follow Us on the Web