5 Ways to Detox Your Mind and Body After a Less-Than-Healthy Weekend

You just had an incredible weekend! You spent time with family and friends, drank beer, ate chips and guac, and let go both mentally and physically! Ahhhh it was so nice. . .

But you wake up Monday morning feeling sluggish, bloated, regretting that second fishbowl margarita, and dreading the week ahead.  

So how do you restart? How do you get your body and mind ready for a productive and healthy week?

  1. Give Yourself Time

Plan out a few hours either Sunday night or early Monday morning to prepare for the week. This could be doing laundry, getting groceries, meal prepping, or cleaning the apartment. That way, you don’t have these little tasks lingering and causing you excessive stress. The less you have to concentrate on, the better. (Plus, now you get through the week with clean underwear!)

Meal prepping is also a great way to ensure that you will eat healthy all week long. Make a huge casserole, cut up tons of fruits and veggies, grill chicken and/or make a huge pot of brown rice. Whatever your preference is, prepare tons of it so that you aren’t tempted with a pizza delivery on Wednesday night.

  1. Do Something Active

Many of us take the weekend off from working out, which is completely understandable. Saturday and Sunday are our times to relax and unwind. However, doing a little something active either Sunday night or Monday morning will help to restart your mindset into one of health and fitness. This doesn’t have to be a 2 hour HIIT workout. It can be a long walk, a short run, a yoga class, or even some jumping jacks and a few mobility drills.

Restarting after stopping is always harder than keeping the momentum going. It’s the difference between pushing a car from a dead-stop and continuing to push it once it gets moving. A wise man once said that a body in motion wants to stay in motion. . . (Thanks Newton!)

I know that when I have a few days off, I hear a voice in my head saying, “What’s the point in starting again? It’s going to be so hard!” But if I keep myself moving, even just a little bit, it’s much easier to begin again.

Keep your car of health and fitness going. It can slow down and speed up, but try not to let it stop completely.

  1. Drink TONS of Water

After a weekend consuming many acidic substances, we need to help flush these acids and toxins out of our body.

What do I mean by acidic foods? Here are a few that we might consume on the weekend:

  • Alcohol
  • Beer
  • Wine
  • Sugar
  • Corn Syrup
  • Catsup
  • Coffee
  • Soft Drinks
  • Cheese
  • Dairy
  • Shellfish
  • Artificial Sweeteners
  • Mushrooms
  • Yeast

For a more complete list, click HERE.

What does eating or drinking acidic foods do to us?

These highly acidic foods affect the pH level of our body. In response, we have to use our available minerals to help balance the acidity levels. This can cause lethargy, depression, bad digestion, acne, mood swings, not to mention a higher susceptibility to viral and bacterial infections.

For more information about the effects of acidic foods on the body click HERE.

Water helps to alkalize our bodies. In addition, we are probably dehydrated after a weekend of alcohol and excessive salt. Towards the end of Sunday, try drinking 3-4 glasses of water. Then first thing Monday morning, drink a HUGE glass of water before putting anything else in your body. (Tip: Pour the glass and leave it on your bedside table before going to sleep.)

  1. Eat Nutritious and Light Meals

Hopefully you have already spent some time on Sunday night or Monday morning to prepare healthy meals for the week. This will make Step 4 easy.

Many times we give ourselves permission to have a few “cheat” meals over the weekend. This is fine! In fact, I encourage it. We need balance in our lives and diets, but we also need to keep that car of fitness and health moving forward. So plan a few healthy and light meals for Monday morning and afternoon. Here is an example:


  • HUGE glass of water
  • Grapefruit
  • Avocado, tomato, spinach and scrambled egg whites


  • More water
  • Spinach Salad with tomatoes, chickpeas, red onion, and chopped apple.
  • For the dressing, mix this Tahini Sauce from Trader Joe’s with juice from a lemon and enjoy!  


Sometimes we think, “Well, I let it all go this weekend, what’s the point in starting again?” But if we plan to eat nutritious meals right away Monday morning and afternoon, we reset our body and continue on our journey of health.

  1. Set Your Intentions

Every Sunday night or Monday morning, I do a Brain Dump. (Thanks Todd Bumgardner!!) Often I have many goals and tasks that I know need to be completed on certain days, plus ongoing projects, blogs to write, videos to film, people to contact, workout programs to make, not to mention managing clients and teaching classes. It’s a lot to keep track of and can often leave me feeling stressed and anxious.

By breaking up my tasks and projects into categories and planning to accomplish certain things on certain days of the week, I’m able to free up my mind and concentrate on one thing at a time.

Click HERE, if you want more advice on how to prepare for a productive Monday!

Final Thoughts

Have fun on the weekend! Party it up! Go to the beach, eat cake, do a kegstand for all I care! (But please be safe. . .)

Then take some time to reset your mind and body, keep your car of fitness and health moving forward, and prepare for a productive week that brings you closer to your ideal lifestyle.
And if you need help, just ask!!




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