Welcome back to The Daily Dumbbell! The Newsletter with the End-of-Week Endorphins, where we turn up the tunes, turn down the stress, and turn your Friday into a fitness fiesta that'll leave you feeling energized and empowered! 🎶💃💪

Happy Friday Fam! We absolutely celebrate the weekend here at DDHQ. But just like the diet we talked about in yesterday’s edition, it’s all about the balance over here. We’re adding 15 minutes to the alarm and the meals aren’t prepped, but the rest is more of the same!

Are you throwing your weekends out the window along with Jillian Michael’s books? Because that’s almost 30% of your meals and weekly calories.

How to Crush Your Weekend and Your Fitness Goals at the Same Time

Picture this: it's Saturday night, and you're at a friend's house for a BBQ. There's burgers on the grill, chips and dip on the table, and an ice-cold beer in your hand. You know you've been working hard towards your fitness goals all week, but it's hard to resist the temptation to indulge.

Don't worry, we've all been there - and we're here to help. Our top tip for enjoying your weekend without derailing your goals? Planning ahead. Before you head out to that social event, take a minute to think about your goals and how you can stay on track. Maybe that means eating a healthy snack before you go, or packing your own healthy option to share. Whatever it is, having a plan will make it easier to stick to your healthy habits.

Now. Repeat after me. Balance, balance, balance. Don’t do the thing where you eat a full meal and brush your teeth so you’re not tempted to eat anything. Imagine a bell curve where the left side is being neurotically strict and the right side is going completely off the rails.

Both ends are bad. Success is found in the middle.

Another way to stay on track with your goals over the weekend is to stay active. Now, we're not saying you have to hit the gym for an intense workout (unless that's your thing!) - but finding ways to move your body can be a great way to support your fitness goals and reduce stress. Maybe it's going for a hike, taking a yoga class, or just going for a walk around your neighborhood. Whatever it is, make sure it's something you enjoy - that way, you'll be more likely to stick with it.

For me, I schedule my longest workouts for the weekend when I have the time to get all of it done. Maybe you schedule your rest days for the weekend because you don’t want to venture out. It doesn’t really matter. What matters is that you do have a plan.

Finally, it's important to remember that rest and recovery are just as important as exercise and healthy eating when it comes to reaching your goals. Take some time to relax and recharge this weekend - whether that means getting a full night's sleep, taking a bubble bath, or reading a good book. When you're well-rested and relaxed, you'll be better equipped to tackle the week ahead and make progress towards your goals.

So go ahead and enjoy your weekend, you've earned it! Just remember to plan ahead, keep your eye on the prize, and prioritize rest and recovery. And if you need a little motivation along the way, we're here for you!

Good Friday

Welcome to Friday, folks! We, here at The Daily Dumbbell aren’t overly spiritual, but we're not just about gains and goals either. We enjoy reflection and contemplation, as much as any wise and well written publication. After all, what's the point of putting in all that work if you're not taking a moment to appreciate your progress and adjust your course?

So let's take a moment to look back on the week. How were your workouts? Did you crush that new personal best? Or did you maybe phone it in a little too often? And what about nutrition? Did you make sure to stock up on healthy foods? Or did you find yourself resorting to the drive-thru a little too often?

Don't worry if things didn't go exactly as planned. That's what reflection is for. Take some time to think about what worked and what didn't, and what you can do to improve going forward.

The more often you take time to take stock and improve, the less opportunity you have to go off course. The 5 minute gratitude journal is a perfect practice for this kind of thing. A couple minutes in the morning to get your mind right, a couple minutes at night to review, and it’s pretty hard to get off course.

And while you're at it, why not incorporate some moments of mindfulness, contemplation or gratitude into your fitness routine? Whether it's taking a few deep breaths before a workout or ending with some relaxing yoga or stretching, giving yourself some time to slow down and connect with your body can do wonders for your mental and physical well-being.

So take a moment today to reflect and re-center. You might just find that it's the missing piece in your fitness journey.

That closes out the inaugural week of The Daily Dumbbell. We hope you enjoyed the new style. There’s a lot of exciting things to come and we can’t wait to go on this journey with you!