5 Tips: How to Bounce Back After A WHOOPSIE Weekend!

Happy Civic Holiday to all the Canadian Squadies out there!

Although each holiday is different, most have one thing in common; they give us time off to spend with family and friends! During these holidays, it is important to focus on relaxing, it’s time to take a break, and enjoy your time with friends and family. Sometimes whoopsies are a part of the experience...and that is okay! Enjoy your whoopsies guilt free, but it is super important not to let the whoopsies snowball and continue into the week! How do you do this?! Check out my 5 tips on how to BOUNCE BACK after a whoopsie filled weekend!

1. Stay Hydrated

Drinking water after a weekend of whoopsies has a ton of benefits. Sugary and salty whoopsies tend to leave your body feeling dehydrated. When your body feels dehydrated, it will store or retain water, causing you to feel bloated! Drinking water can help hydrate your body and de-bloat! Whoopises also tend to leave your body imbalanced and filled with junk or toxins that are definitely not good for you! Water aids in digestion, and can flush out those toxins, cleanse your body, and leave you feeling refreshed and ready to get back on the LEAN TRAIN!

How can you make your water drinking even more beneficial after a weekend of whoopsies?! Add fresh lemon to your water! Lemon also aids in digestion and helps flush toxins from your body. It is also high in vitamin C and great for giving your immune system a boost!

2. Low Intensity Cardio to get your SWEATING!!

After a weekend of whoopsies, a great way to get back on the lean train is with low intensity cardio! My favourite way to get some low intensity cardio is by doing a LEANCLINE WALK (10-12% incline @ 4-5MPH for 45 mins!) on the treadmill, or even going for a brisk walk around the block or though your local park! After whoopsies, your body may feel low-energy, and it might be difficult to get up and do a high intensity workout the next day if you are not feeling 100%. Instead of skipping out on your workout, try some low intensity cardio to get the body moving in whatever way to can, get sweaty, and ease your body back into the lean routine! Make sure to stay hydrated throughout your workout to prevent any further dehydration!


One of the best ways to bounce back onto the lean train is by jumping right back into eating lean! Sometimes, when you have a couple of whoopsies, it is easy to let it snowball, and continue to eat unhealthy for the remainder of the week! The best way to prevent this is to be prepared and make a conscious decision to eat lean for the remainder of the week!

Prepare yourself by having lean options available and get rid of any junk food from the weekend! Some great lean options that are quick and easy include cauliflower rice or sweet potatoes with veggies and a protein, such as chicken or turkey. You can even plan out or meal prep your meals starting from the beginning of the week to prevent cravings or whoopsies throughout the rest of the week! Since it is a long weekend, you may not have had time to meal prep - which is where the FROZEN ISLE comes in handy! Having frozen veg, chicken, and cauliflower rice ready in the freezer can save you from the whoopsie snowball effect, especially when you are busy with holiday fun over the weekend!


4. Eat Antioxidant Rich Foods!!!!

Antioxidants are a bunch of different molecules that work together to fight off free radicals in your body and prevent oxidation. Oxidation is a process that can have negative effects or damage your cells which can lead to illness such as cancer or heart disease. Free radicals can come from many sources, such as pollution, UV, and FOOD! When food is being processed in your body, free radicals can form! It is important to keep a healthy balance of free radicals and antioxidants in your body to prevent any serious harm to your cells! After a weekend of whoopsies, try to eat foods high in antioxidants, such as fruits and veggies, to balance out your antioxidants and fight the production of too many free radicals!


Getting the proper amount of sleep after a weekend of whoopsies can help you get back on track! Lack of sleep can cause you to have cravings and feel hungrier than usual. Some studies show that 2 specific hormones, ghrelin and leptin are negatively affected when you have a lack of proper sleep. Both these hormones are related to hunger and without the proper sleep, these hormones can become unbalanced and cause you to overeat, or feel hungrier than usual. A great way to combat this is to go to bed a bit earlier or try to get between 7-9 hours of sleep so you are refreshed and ready to get back to LEAN the next day!

There you have it Squadies! Over the long weekend, make sure to focus on family, friends and RELAXING! Have your whoopsies guilt free, then follow these 5 tips to get back on the lean train!

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