July 2025 Newsletter

{{contact.first_name}}, I want to address the “weekend warrior” mentality as the weather gets hot.

Let’s say you work out and eat well during the week but then cut loose Friday afternoon, Saturday and Sunday.

Here’s the math: That’s about 36 percent of your week—more than a third!

I’m not saying you don’t deserve rest days and foods you enjoy, but you can imagine how your body responds to 2.5 days of excess.

You can really set yourself back as a weekend warrior!

I’m sure you know people who take it to the extreme with food, alcohol and late nights. The work clothes get traded for tank tops at 4 p.m. Friday, and it’s a full-speed-ahead party until Monday.

Then Monday is a real drag because of the hangover from the weekend, so they try to catch up at the gym in the middle of the week and overdo it. As Friday rolls around, they’re sore and frustrated, so it’s too easy to put the party hat on again.

That lifestyle makes it very difficult to make progress toward health and fitness goals. In fact, you can undo a lot of progress and even start moving backward. It’s a slippery slope because you feel like you’re failing, so it’s tempting to just throw in the towel and quit trying at all.

I’ll give you three plans that might help as the weather gets warmer and long weekends pop up.

Option 1: Instead of going wild on the weekend, give yourself a few well-planned treats throughout the week. That way you won’t feel like you must over-indulge on the weekend because you’ve denied your urges all week. Let off a little steam from time to time so the pressure is lower by the weekend, then stay moderate. This plan can go awry if you treat yourself during the week and go hard on the weekend, too!

Option 2: Set limits on weekend festivities in advance so you don’t get carried away. This is my favorite option. Plan to have a good time but ensure that it reflects your big goals. So maybe 12 beers are shaved down to one or two so you can get up and do a workout the next morning. You can make lots of small adjustments that allow you to enjoy yourself without digging a deep hole.

Option 3: Turn the weekend party into just an evening. Schedule your workouts and get some healthy meals on the menu, too. For example, if you get to bed on time Friday, work out Saturday morning and eat well during the day, you’ll do less damage with a few treats on Saturday night. Follow up with a workout and healthy food on Sunday. Try to bracket the party with activities and foods that reflect your goals.

Whatever option appeals to you, the takeaway is this: Make a plan to enjoy yourself while considering what you want to accomplish in the gym.

You might even write your plan out and put your reason at the top of the page: “The 10 Pounds Down by September Plan” or “The Half-Marathon PR Plan.”

I see people work so hard during the week, and I never like to see them give that progress back. I hope you’ll take some steps to ensure you keep moving toward your goals this summer.

If you’d like expert help making a plan for success, I’m all in. To book a chat, click here [LINK].

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