The Weekend Consistency System for Women over 35 | Body Recomposition

0:00 Welcome back to the Body recomposition revolution. This is Robin, your host. Today we are talking about the weekends and why they throw everybody off. And I don't mean everybody because I am actually quite consistent on the weekends. I know a handful of my clients who have stayed incredibly consistent on the weekends. But I also know that the weekends seem to be a huge issue for everybody because I get those comments all the time. When I have emails from women, they'll say oh I do so good during the week.

0:34 But then on the weekends, you know, I have a cheat meal and it just feels like I'm not going. Well, honestly, you probably aren't because if you in a mild deficit during the week, which you should be, you know, maybe 200 to 500 calories Max. Then when you have your cheat meal and you don't track it or really care what it is, Oh my gosh, you can unwind every single day of your deficit throughout the week and come out even above what you were when you started that week. So your weekends really can be the culprit to why you're not seeing progress.

1:06 There's a solution. I even made a little teaching tool for you ladies so that you can figure out your weekends as ours is coming up in just a couple days. It's not a discipline problem during the week. Most of my girls, as I call them, they have they have it set like they have their meals planned, they have their workouts planned. They are dialed in. And it's because everything during the week operates in a systemized routine. You know when you're getting up, you know when you're going to work or you know when you're bringing your kids to school.

1:37 You primarily know when you're going to work out. You know when you're eating. A lot of my All Stars know what they're eating. You have it all planned, prepped, and ready to go, but then all of a sudden it's Friday and you're feeling exhausted because it's been a week. You find yourself on the couch. Maybe you open up a bottle of wine, or you decide to go out to happy hour, or you just forgo your zone 2. Whatever it is, it's because you're exhausted and you haven't committed to doing anything over the weekend because you've 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 I chill on the weekends, but I also hit my workouts and I primarily hit my macro goals. It's just the way it is. And all it takes is a little mindfulness. So today I'm going to go through how you can stop letting your weekends unwind your entire week of progress. Because ladies, it happens easier than you think. Especially if you're not tracking your food over the weekend. I had a one-on-one with one of my clients who I haven't chatted with in a while and she was super frustrated about the weekends and she had narrowed down why she had stalled in her fat loss and in her brain.

2:54 It was because of the weekends, how she's laying around too much. And then I said, OK, so you haven't been doing your workouts on the weekend. What's going on with the food? She's like, well, I mean, I don't track on the weekends because it's all about balance. Yes, totally true. But we have to navigate around that and we need to be intentional about it. So for her and for for all the ladies whose macros I do, when you e-mail me, I have a tool for you. It's called the weekend reset system. You can go onto my Instagram, click on it, just screenshot it to your phone.

3:25 That's all you have to do. Instagram is rack fitness, so RAC fitness and then under score. And what I like about these, this little series of images that I made is because there's still room to just chill and relax and enjoy your weekend. You don't have to have the rigidity that you abide by during the week. You can chill but also chill without letting it completely unwind all the progress you did during your week. OK, so it's just a decision making system. It's how to structurize your weekends.

3:57 And there is a little leniency because it's not your week, but you do have to plan for it. So if you go on my Instagram and you see the picture that says the weekend reset, there are 5 images after that title slide and the first image is called non negotiables. Now I included four non negotiable options. You don't have to do all four. You only have to pick 3. So here are here are your four options. And again, you do not have to choose all four. You can just choose three. Number one is movement. What and when and what I say by movement or what I mean by movement is your workout, but it does not necessarily have to be in the gym.

4:41 Lately, I, I think I put a video on my Instagram where I was talking about how the gym is not real life. I want to enjoy life, go outside, climb a mountain with me. You'll do something outside that will actually broaden your horizons because being in the gym is so confining sometimes. So I put movement. What and when? What are you going to do? Are you going to go rollerblading? Are you going to go hiking? Are you going to go? What else do people do? Are you going to jog outside? What are you going to do?

5:10 What is the movement and when is it happening? OK, option #2 your protein target, whatever your protein target is, if you don't have one, have it be at least 100 grams. So pick your protein target. If you don't have one, you can just go with 100 grams of protein. I'd like you to do 120 no matter who you are. I'd like you to do 120. But if that sounds daunting, just pick a protein target. Let's have it be 100. Or if you have your protein target that you hit everyday specified already, use that one.

5:41 Non negotiable #3 your steps or activity. I put but steps the steps are such an easy way to stay lean. I I swear by my steps. I'm a little neurotic and if you want to know how many steps you take on a weekly monthly, yearly basis, you can explore that option in your iPhone if you have one. Just go to health, go to steps zone out to the year. I did my average right before I I'm recording this 15,000 steps a day. Yep, I I like to move, I like to move and I feel like moving as much as I do just keeps me moving as much as I do and it also keeps me lean.

6:19 I I can eat a lot of food and I move a lot. So steps. That's definitely one of my non negotiables steps. The 4th one sleep and I put sleep cut off time and what I mean by sleep cut off is what time are you willing to go to bed? And that's a non negotiable. So for me on the weekends, I don't primarily do this sleep cut off 1 as my non negotiables because I want to sleep. Please. I'm going to exit your event right now because I have an appointment. It's in my bed at 9:00. That's where I want to be.

6:53 So I don't even use the sleep cut off 1 because I don't need to be motivated to use it. I need someone to motivate me not to go to bed. That's not an issue for me. For you, maybe you have a more hop and social life and you definitely need to be more mindful of actually getting in bed by 10:11. I can't see somebody getting in bed in bed by midnight getting enough sleep. But maybe you don't have kids. Maybe that's for you, I don't know. But sleep cut off time is really important too. It's important because your body needs that time to recover.

7:22 Your body needs that time to actually metabolize all the food you've been eating. Like that is primarily when your body burns fat is while you're sleeping. Get as much of it as you can. So again, those non negotiables I put 4 which is movement, your protein target steps or sleep cut off. You don't need to choose all four again when you screenshot this page. You can just check the three that you want. You can do all four if you want, but check 3 because it's identity based. It just means that you are the woman who still shows up for herself on the weekends.

7:57 These are the things you do every single day repeatedly because that is your identity. That is who you are, and who you are does not dissipate on the weekends. Who you are is the same woman who arrives on Monday, Wednesday. You are that person on Saturday and Sunday. It might look a little bit different, but pick your three non negotiables and commit to them. Now slide number 2 is the if then planning. And this is a game changer because I have this mentally locked in my brain. I really had to rake my brain when I was making the outline of this episode in terms of what why am I consistent on the weekend?

8:36 Well, mentally I always have an if then plan. I know that I go to the gym on Saturdays, usually in the mornings, but if one of my kids has a sport, then I pick another time to go. So if one of my children has a sport or event or if I have something else going on, then my workout will play take place at another time. I just planned for it. Or if I miss my workout and maybe the gym's closed or I just I missed my window of opportunity to do whatever I was going to do for whatever reason, then what?

9:10 What's your backup? For example, I was going to go on a long walk with my friend, but it started raining so I need to figure something else out. Well then I just went on my treadmill inside once my kids were down for a nap. Not a big deal. So if I miss a workout, here's my backup. Or if we spur the moment, go out of town for the weekend. Yes, I'm the weirdo who's going to get up early and go outside for a 45 minute zone two session. You'll see me trucking along because if I missed my workout out, then I'm going to plan on doing my activity even earlier.

9:47 And I don't, I don't make it a problem. I don't. I actually prefer nobody even knows that I'm physically active before their eyes open in the morning. Like I will sneak out of your house before you've even woken and I'll be back changed, ready and acting like I've done nothing just by the time you wake up. That's how I prefer it. So I will always get my movement in wherever I am. If I was in Antarctica I'd probably figure out some sort of body weight circuit. Use your ChatGPT. Say I'm in a room with absolutely nothing besides my body.

10:18 What physical activity can I do for 30 minutes that will help me with muscle growth and keep it? Whatever your whatever your goal is, if it was muscle growth you can do a lot of body weight bearing movements and ChatGPT will come up with a plan for you. If your goal was a zone two session you can run in place. Yes. There are so many things you can do. If something happens on your weekend to derail your workout, then you can figure something else out. There's honestly no excuse. There's there's not.

10:49 It's, it has to become who you are. You do not let life derail you. And everybody in my family knows that if mom disappears for 30-40 minutes, she's probably outside walking. That's just how it is. I got to move. I got to move. I got to check my mental box now in that same token, to be to to be here in reality with you. The situation arises where if you fall off track, then what? Because I know a lot of ladies, my friends, my family, my clients, they will have weekends where maybe they go out drinking and have a bunch of snacks when they get home, or maybe they had a binge session on a Saturday night.

11:33 Because for whatever reason, life happens, emotions happen, things happen. If those things happen, then what? You need to have a plan for that. So for example, if one of my clients goes out one night and she's drinking and the next day she wakes up completely inflamed, completely hungover let. Because if you go drinking first of all, when there's alcohol in your system, it completely stops the process of fat burning. Know that also if you do choose to drink, which no judgement here, if you do choose to drink, you are going to be retaining a lot of water for the next probably 48 hours.

12:15 You will. So know that the scale is going to go up temporarily and it could be up even for upwards of 72 hours depending on what you ate while you were hungover or under the influence. So the reality is that if you have one of those nights where you binge or when you drink and the next day you are not physically able to work out, you're not physically able to do anything, then what if that's your situation, then you have a goal of drinking 1 gallon of water that day. Sprinkle a little salt in that water and start chugging my love.

12:53 Because the more water you drink, the more your body is going to release the water that it is harboring from all of your whatever you did the night before. So you are going to chug. That's it's your goal. If you went out drinking, then the next day you are drinking a gallon of water. Another thing you're going to do is you're going to move for 30 minutes. I don't care if you're walking in place, walking around your house, walking around your block or standing in front of the TV, walking in place, you're going to move for at least 30 minutes to get that body just transferring all the toxins out of your blood system.

13:29 I'd like you to sweat if that's possible. Try to sweat, try to chug your water and try to just have a nice day of eating clean with not a lot of processed foods because the more processed foods you're going to eat, the more your body is going to keep retaining that water. So if you went out drinking and or had a binge session, binge session one night, then drink a gallon of water, move for 30 minutes and eat clean the next day. Done. And when you plan, when you have the if then planning system, it takes the emotion out of it.

14:05 You already know what you're supposed to do. If you screw up, you already know what the plan is. It takes the emotion out of it because you don't have to decide anything. You've already decided because if it happens, then you have a plan. OK, So far we've covered the non negotiables, which were either movement, protein, target steps or sleep. You can pick three of those. We cover the if then plans and now we're moving on to the one habit because you all need one habit that will never go away no matter what day it is.

14:38 It is your anchor. It is what ties you to the identity that you have now become because that is you. What is it? It's the no matter what behavior. Is it hitting your protein goal? Is it getting your steps? Is it doing something active? Whatever that is. If everything else falls off a Cliff, this stays. Is what is yours mine? Mine is getting movement in whatever that is. You'll never find me rotting on the couch for an entire day unless I have the flu. It's happened twice in the last three months.

15:11 I kid you not, even then I was trying to move. My mom was like sit down. My husband's like, are you insane? Yes. So what is your non negotiable for me, mine's movement if I don't hit my protein goal, if I don't do all the things that I usually do, you better believe that I'm going to be moving for at least 30 minutes. And that means even on my recovery day, because your recovery day, you're still moving. A lot of ladies say I got laid on the couch. I got 5000 steps and I usually, you know, I who care still actively move.

15:42 Get your heart rate elevated for at least 30 minutes. Get your non negotiable. Pick one, stick with it no matter what slide number four of your what did I call it? Rack weekend reset slide #4 is flexible plan. So in my brain, I have my workout window of time and I also have the events that are happening that weekend. Just mentally noted. It's mentally noted, but it is also in my my phone calendar. So I want you to just sit down and know what are your weekend plans? What are you going to do? And of course, things happen.

16:18 And if, if that if then you have your plan for that too, but have flexible structure, not super rigid, just just intentional. So like when could you realistically work out what plans do you already have? You're not controlling the weekend. Remember, you're not trying to stop having fun and doing all the things that make life worth living. You are just working with it. You're working around it. I have 3 kids, there's constant birthday parties. I have a husband who we play tap out. What is that where you, it's like your turn to leave?

16:49 Done. You have to work around other people besides yourself. I know that. So do that. Just kind of plan for it preemptively write down what the events are and know what's going on so that you can have a window of time for your movement, whatever that is. Now, the last slide in that RAC weekend reset is kind of corny, but I think it's really important, especially if you're just piloting out this weekend reset plan for the first time. It's a Sunday reflection. Enjoy your weekend with intention is what it says.

17:22 So it says did I keep my non negotiable? You have a box. You can write yes or no, put a :) or not, put a check mark or don't. What worked well? What will I adjust? You have to reflect to to grow. You really do You have to think about how did that go? What would I change? Did I follow through it? What if you didn't? Well, then you'll try again next weekend. You don't give up. You don't stop planning for your weekends, you just try again. You try again and again and then you'll get it, I promise. You just have to keep being 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 mark all three of your non negotiables. Or even if you, God forbid, don't hit your one ultimate non negotiable. But that is in place. In case you do, don't. In case you don't get your 3 non negotiables, give yourself grace. Try it again next weekend. You just have to keep trying. And I noticed that my clients who are the most successful, they don't have a tool like this. They operate like this. They don't have a a visual in their phone that they check off.

18:34 They've just gone through it and failed and kept going so many times that they know these are the steps they need to take mentally to keep that success, to keep that identity, to keep all the things moving the way you want them to move even through your weekend. And it's totally a it's an attitude thing because, and it maybe it's one that you haven't even addressed with yourself, but the women who have the attitude of like, I have to be good this weekend. OK, well, then your identity is with somebody who doesn't usually do what they need to do on the weekends.

19:06 And it, and you feel guilty about it, right? Your identity needs to shift to these are the things I do on the weekend. This is who I am. I don't let the weekends derail my progress. In fact, I am so clear on what my goals are and what I need to do even on the weekends to get there. They are, they are my identity. They are what I need to do to be happy and content on the weekends. It just becomes who you are. Before I close out here, I wanted to just go over my weekends. What my what my weekends look like on a normal weekend.

19:38 Remember I have 3 kids with 80s in different sports. So it all of this is, you know, movable. But my weekends on Friday is usually family pizza night. If Andrew's gone, I still have pizza with my kids. And what do I do with that pizza? I take the toppings off and I put it on top of some chicken. Is that lame? Maybe. But if you think that, you're probably not where you want to be, really, to be honest. Or sometimes I'll have a piece of pizza. I'll pile some chicken on it, though. 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 the kids afterwards? Yeah, usually. Sometimes it's just a bite, or sometimes I have a big cookie all to myself. Do I get down to myself about it? Not really. I know that the next morning is when I'm primarily going to work. Workout. So on Saturday, I usually do my workout around 9:00 or 10:00 AM usually. But again, sports make that really movable. And I always know what sports are happening, what events are happening. So I can mentally place that workout somewhere in my phone calendar, in my brain calendar of when am I going to get my workout in, What am I going to do if I'm nowhere near a gym, Like I said in the beginning, you'll see me outside, you'll see me outside trucking along doing whatever, but I am going to do my movement.

21:01 Another thing I usually do Saturday mornings if I'm up early is a walk, a walk outside. My Zone 2 primarily takes place on a treadmill in my basement. But on Saturdays I like to sleep in a little bit and my sleeping in is still awake before everybody else. So I'll go outside and take a leisurely stroll. I won't be super mindful of my heart rate. I'm not really thinking about my Zone 2. I'm really just kind of reflecting and enjoying nature and enjoying my neighborhood. It's so beautiful outside and I like that time.

21:34 It's a nice reflective Saturday morning stroll. So Saturday morning stroll. Then contingent on sports, where I'm going, what I'm doing. My workout usually takes place in the morning and then from there, I don't care. I've got a lot of free time on Saturdays to spend with my family, to spend with my friends, to spend cleaning. Usually I deep clean on Saturdays. On Sunday we'll go to church in the morning. If not, you'll find me doing doing my workout in the morning or I'll do my if I am going to church, I'll do my workout around like 2:00, but I have it planned when I'm going to do it again.

22:09 Things come up, things happen, those are movable, but that's what I'm doing. After that I go home and I food prep on Sundays. I have all the meat made. I have all the side, which is usually vegetables and potatoes chopped up ready to be thrown on a pan and tossed in the oven. And then I portion them out and then I feel good because I know for at least Monday, Tuesday and most likely Wednesday I'm good. I can grab and go with my food. I don't have to put any emotion or thought into it. It's just me taking out any sort of friction that can stop me from doing the things I want to do.

22:43 Because if you have a good habit, you want to remove friction from completing that habit. Removing friction would be having my meals prepped. That's why I make sure it's done on Monday and then on Sunday I'm usually in bed sleeping by 9930. I want to make sure that I am in bed sleeping by 9930. I don't like to stay up late on Saturdays if I'm with friends or doing something fun, yeah, I'll stay up a little later. But on Sundays it's a non negotiable. I'm pretty much in bed and sleeping by 9:30. So don't let your weekends derail you.

23:18 Just plan for them. And this tool that I talked about is on my Instagram rack, fitness under score. So RAC fitness under score, screenshot it, download it to your phone. You don't have to even fill it out with your little photo editing tools. You can just mentally look at it and decide what are your non negotiables? What's your ultimate unmissable, non negotiable? Okay, what's your if then planned for the weekend? If you end up going to that Bachelorette party, then what are you going to do for movement the next day?

23:49 If you end up drinking a little more than you planned, then what are you going to do? Drink your gallon of water, have your 30 minutes of movement and eat clean. You need a plan. You need a plan for life in general, and it doesn't need to be super detailed. It just needs to be effective and it needs to instill your identity. Who do you want to be? What you need to do to get there? You need to have a plan. Thanks for tuning in ladies and thank you for those of you who will responded to this question on my Instagram story.

24:20 When I put what is the hardest part about staying consistent over the weekends? Most women put hitting your protein goal and the other half primarily put getting your steps in. I get it, that's hard. That's why one of those does not need to be your non negotiable. You have 4 to choose from and by choosing 3 out of those four you are still reinforcing the identity of who you are. Right? That's who you are. OK ladies, thank you for listening and you'll hear from me next week.