You Won't Lose Weight if Your Goals Only Live Monday Through Friday
Happy Friday! Have you ever heard that before? What does that mean? Are the rest of the days of the week supposed to not be happy? I think they are and I bet you do too.
I write this from experience, both with clients and with myself. There was a time in my life and still are moments in my life when the picture I paint of the weekend is all too real in my own life, minus the alcohol anymore.
What I think it can mean is that the weekend is almost here so all of the goals we worked so hard to achieve during the work week can go out the window as if weekend opportunities don’t matter. Our body doesn't know the difference between M-F and Saturday/Sunday yet we often behave as though it does. This is one of the major factors in why people stall out or never gain traction towards their weight loss goals.
Let’s take a look at two “frames” we often live in, whether consciously or subconsciously in terms of our weight loss goals:
The week: It’s Sunday night and you’re ready to attack the week. You’ve got your meals planned out and your exercise sessions on your calendar. Let’s say your calorie goal for each day is 1500. You’ve thought through how many calories you’ll eat during each meal and even have your snacks mapped out. You fully intend on sticking to your plan and for the most part you do aside from the donuts purchased by the dozen by your coworker to lift the spirits (and dump the productivity) in the office. That’s a different blog post altogether. All week you follow the map and end the week feeling pretty good about your progress. Maybe you’ve even lost a pound or two and, aside from the energy you’ve lost from a week’s work, you feel pretty good. By Friday afternoon the weekend presents a perfect opportunity to recover and regroup for the next work week.
Many of us don’t see it that way though. Instead of the weekend being an opportunity to reset and refocus our energy towards our goals, many of us look at the weekend in a much different light.
Since our body doesn’t know the difference between M-F and Saturday/Sunday it doesn’t care that you don’t “have to” go to work. All your body knows is what you feed it and how you care for it. If you don’t take the weekend seriously towards your goals, you’ll be playing catch up for years, sometimes careers during the week.
The weekend: It’s Friday night and we’ve just finished a long week of work. We’ve been focused on our jobs and our lives have rhythm. Our meals have been planned and our snacks have been packed. We’ve built exercise into our schedules and stuck to our plan. It actually helps us perform our best during the week. We’re tired, maybe a bit run down, but we feel pretty good. Why then do we choose to abandon our goals when the weekend hits? I think the reasons are different for each of us and many of us might not even realize that we’re sabotaging our goals in the first place. We either don’t know or we simply don’t care. That would make me question if your goals are really that important to you anyway.
Although action can inspire commitment, “Where there is commitment, there is always action.”
This picture is one that I’ve heard played out countless times and lived out just as many in my younger years.
Friday night we go out and consume our daily value in calories with alcohol and empty calories leaving us feeling miserable on Saturday morning when we’ve vowed to kick our weekend off right with a morning exercise session. We skip it on account of getting to it later which never actually happens. Then we feel bad because we didn’t exercise so we head to the donut shop and get a few tasty treats. That makes us feel great for about five minutes until it’s time for our mid-morning nap. Naps aren’t bad, in fact a mid-morning nap is a great idea on Saturday when it’s taken because our focus is recovery and not a sugar induced coma.
Lunch? We skip it because we’re not hungry. The 1000 calories of donuts in the morning are “holding us over”. Saturday afternoon comes along and we can’t seem to figure out what to do with ourselves. We binge on some tv and have a 1500 calorie pizza for dinner. Then it’s time for round two of the empty calories. We consume another 800 – 1500 calories that add no value to our lives and hit the sack. That’s between 3300 and 4000 calories and we’re not even considering the snacks. We didn’t exercise so our metabolism stalls.
Sunday is better because we realize how horrible Saturday was towards our “goals” and vow to do better. We wake up and move. As we begin to think about our job and the week ahead we eat too much for lunch before realizing it’s time to get set up for the next week. We refocus, plan and prepare our meals and get to bed looking forward to attacking our goals again from Monday through Friday.
I’ve painted a pretty grim picture of a weekend in the life but it’s one that I don’t think is all too uncommon. The food might be different but the idea isn’t far off. Once Monday hits we’re back on board right where we started or a bit behind where we started the previous week. And we wonder why we aren’t hitting our weight loss goals.
Those two scenarios paint a polarizing picture between M-F and S/S. There are a couple of points I’d like to make to help you avoid the weekend setback:
If you’re not willing to do that I would tell you that your goals really aren’t that important to you. Shift your mindset from weekends being a release from your responsibilities to your weekends being an opportunity for rest and restoration. Once you make that shift and put it into action you’ll give yourself a chance at being successful on your weight loss journey.
Although action can inspire commitment, remember “Where there is commitment, there is always action.”
You won’t lose weight if your goals only live Monday through Friday.
By: Jon Howard - Husband and Father of 3 | Ultra Endurance Athlete | Owner - 10x Traction Wellness, LLC
Many people ask me what supplements I take to lose weight, get in shape and stay in shape for events and life. Over at www.jonhoward.co I've answered that question. Check out the blog post at
"Unfortunately, despite sweet-smelling words like "empowerment" that waft through the corporate corridors, the modern workplaces' most notable feature may be its lack of engagement and its disregard for mastery. Gallup's extensive research on the subject shows that in the United States, more than 50 percent of employees are not engaged at work - and nearly 20 percent are actively disengaged. The cost of all this disengagement: about $300 billion a year in lost productivity - a sum larger that the GDP of Portugal, Singapore or Israel."
"Drive" - Daniel Pink
A client has been featured in Twin Cities Business Magazine! PGC, a gasket company based in Edina, MN, has been featured for it's in house "company fitness coach". That's 10X Traction Wellness' owner Jon Howard. DBA primarily under Jon Howard at jonhoward.co. Check out the Career Integrated Wellness Coaching © process HERE.
Click the image below to read the article. Reach out and contact me at email@example.com. I'd love to begin a conversation today about how I can help integrate wellness into the lives and careers at your business.
I really like one early message in this video. It's about the understanding that Kennedy had about physical health as a keystone habit. When we are physically healthy, we are healthy in many other areas of our lives. A Great National Effort.
As I work with businesses in providing opportunities to integrate wellness into the careers and lives of their employees, this message rings true.
It is important for kids to be active. However, our children are not the leaders in their lives. We are. If we do not model the behavior, as adults, they will default to living the sedentary lives many of us live today.
It works both ways. It is also easier for us to put the responsibility on our children to shift the course of health in our country. While that thinking isn't backwards, it's not complete either.
Rachael, Thank you for asking me for my thoughts. I am working to shift how business thinks about their human machines. Its our job, as adults to model the type of behavior we expect from our grown children. We all have careers. If we weave wellness into our careers, we will be healthier, more successful AND cast a model to inspire future generations to do the same.
Insurance will cost less and productivity will increase as well. That information is based on many studies and much research that is not difficult to find.
Kennedy had the idea many years ago. I am working to lead A Great National Effort and I think the idea is still very alive. I believe the disconnect comes in our (grown ups) unwillingness to take action towards creating the model for a healthier way of living.
I had the pleasure of meeting with a local business owner and Co-CEO the other day and we talked over our business canvases, asked each other questions and facilitated growth through interrogation. It was great.
One of the questions was about the cost of not partnering with us. Before our conversation, I had a tough time articulating the answer to that question. Here’s what I wrote. “I have a difficult time sharing consequences. I choose to live in a world that thinks ahead and adds value. The cost of not partnering with us is difficult to establish as the opportunity for growth is difficult to measure. I know what we can add and have the numbers to show it.”
He thought that was a good response but by the end of that micro-conversation I had a different answer. Here it is. “In 10 years if your organization does not have a wellness program of some kind your business will be playing catch up with other companies who have invested in that competitive advantage. The potential productivity of a company’s human machines has been overlooked for too long and people are starting to realize the power of healthy people, not only to reduce costs, but to increase productivity as well.” I thought that was pretty good and, with that, we moved on to our next bullet.
With the research and development that I’ve already done for you through two years of experience building wellness from the ground up at one Minneapolis business, I’m ready to share what I’ve learned with one other business.
Right now it’s just me so I’m willing to take on one more company client. I personally bring a healthy way of living, relentless work ethic and attention to detail, tools I've created and will take massive action every day. If you don’t believe me, reach out and I’d be happy to have you get in touch with someone who can vouch for me and what I’ve already done.
I am blessed to have recently signed a contract through 2015 which will be our third year. I don’t have access to financials but the company has grown by 20% in each of the last two years. That does not include the reduction in insurance costs. The picture that our program has painted is clear that PGC is taking care of their people and it is showing up not just in the feel around the office, but in the bottom line too. This is not only because of me. There is a Wellness Committee in place that does most of the heavy lifting and I appreciate all that they do very much. Without their contribution what we have worked to create would not be possible or sustainable.
If you continue to wait around because you don’t know how to implement a wellness program at your workplace you will likely soon be out of the game completely. There are enough organizations out there in your sector that will take action with a supercharged group of humans competing to win the same business you’re after every day.
Healthy habits can protect you from the harmful effects of stress. Here are 10 positive healthy habits you may want to develop.
1. Talk with family and friends.
A daily dose of friendship is great medicine. Call or write your friends and family to share your feelings, hopes and joys.
2. Engage in daily physical activity.
Regular physical activity relieves mental and physical tension. Physically active adults have lower risk of depression and loss of mental functioning. Physical activity can be a great source of pleasure, too. Find something you enjoy doing and make it a habit in your life.
3. Accept the things you cannot change.
Do not stress about the weather or the traffic. Keep looking to improve and learn in areas that you have control.
4. Remember to laugh.
Laughter makes you feel good. Don't be afraid to laugh out loud at a joke, a funny movie or a comic strip, even when you're alone. In some places, laughing groups are as popular as exercise groups because of the stress relief that laughter provides.
5. Give up the bad habits.
Too much alcohol, cigarettes or caffeine can increase stress. I've heard these habits called pacifiers. When you were a baby, you had a pacifier to manage your stress. Now, we use drugs and alcohol to pacify our stresses. I numbed my stress for years instead of learning to manage my stress. You can do it and giving up these destructive behaviors does not need to be stressful in itself. Understand that you will feel stress because you will "feel" again. Treat as a new experience and discover new ways of managing those feelings of stress.
6. Slow down.
Try to "pace" instead of "race." Plan ahead and allow enough time to get the most important things done. Prioritize.
7. Get enough sleep.
Try to get seven to nine hours of sleep each night. If you can't sleep, take steps to help reduce stress and depression. Physical activity can help your get more sleep.
8. Get organized.
Use "to do" lists to help you focus on your most important tasks. Break big tasks into smaller ones. For example, start by organizing just one part of your life — your car, desk, kitchen, closet, cupboard or drawer.
9. Practice giving back.
The more you give, the better you'll feel. Helping others helps you.
10. Try not to worry.
The world won't end if your grass isn't mowed or your kitchen isn't cleaned. You may need to do these things, but today might not be the right time.
Are you a stay at home mom, an entrepreneur, a business owner or anyone with a flexible schedule and have a hard time using your time as effectively as possible? Career Integrated Wellness Pro is for you!
I've been working on this project for a few years now and I'm finally ready to put it all together for you. The first of three Career Integrated Wellness offerings will be coming in the next few weeks and it's geared towards individuals who have flexible schedules.
We love being able to work from anywhere and control how we spend our time, right? I do. There are very few places I "have" to be on any given day and I like it that way. With that thought, what do I do with all of the "other" time I have in a day? I used to spend it much differently than I do today.
What I've learned is that I'm not the only one who was having this problem. In fact, as I've brought up this product idea to people who I spend a lot of time with I've heard the same answer. "There are a lot of people who could use this, moms, managers, students, everyone really." I couldn't agree more.
So, stay tuned for more information about our Career Integrated Wellness Pro. There will also be a Career Integrated Wellness Org (organization) and Exe (executive) coming in the next few months as well so keep your eyes open for that.
In the next week or so I will outline our Career Integrated Wellness Pro offering. Be sure to join our mailing list to receive updates, free gifts and special pricing. And, as always, feel free to contact Jon at firstname.lastname@example.org if you'd like to get a real time conversation started today. - Jon