For so many of us, the weekend can go one of two ways.
Either we gain momentum because we’re finally able to slow down, tune into our bodies, and reset. OR all our progress goes out the window because let’s face it life gets busy, plans pile up, and “just one treat” turns into a full-blown downward spiral.
If that sounds familiar, you’re in good company because we’ve all been there at one time or another.
After working with hundreds of women throughout my career, I can say for certain: weekends can make or break your progress. But what if they didn’t have to derail you? What if your weekends could actually set you up for even greater success next week?
Let’s talk about how to make that happen. You can listen to the podcast here or continue reading.
It’s About Progress, Not Perfection
Whether you’re participating in my 21-Day Reset or just working on your healthy habits on your own, weekends are often the trickiest part of the week. You’ve been tracking meals, hydrating, getting your workouts in and then Friday night hits and the upcoming 2 days don’t look the same as your weekdays do. So, what you need is a mindset shift.
Here’s the shift that changes everything:
This journey isn’t about restriction, deprivation, or perfection. It’s about progress and learning to live your best life while simultaneously pursuing your health goals.
The weekend doesn’t have to be a setback. In fact, with a little intention, it can be the secret weapon that helps you stay consistent long-term.
5 Ways to Stay on Track (Without Giving Up Fun)
1️⃣ Schedule Your Workouts
Pull out your phone and schedule your workouts right now. Go ahead, I’ll wait.
If you’re following my 21-Day Reset, that means Saturday is leg day and Sunday is active recovery. Active recovery is a fancy way of saying take a little break. That can be walking, stretching, yoga, or even an entire day off. Whatever feels right for you and your body in this season of life. If you’re not participating in my reset, then schedule whatever movement that brings you joy but I encourage you to explore weight training if it’s not something you currently do. Building muscle is huge for your metabolism and also to stay functional as you age. Who wants to add years to their life if those years aren’t quality years.
When scheduling, choose the time, place, and duration of the workout to take all the decisions out in the moment. Decision fatigue is real and the more you can decide up front the better your chances of success. Make your workouts a non-negotiable appointment with your future self.
When it’s on your calendar, it becomes a commitment.
Weekends fly by fast, and planning your workouts helps to ensure they don’t get lost in the shuffle.
💡 Need ideas? Grab two free workouts at here to give them a try.
2️⃣ Plan Your Treats
Inside the FASTer Way program, Saturday is treat day. But really you are free to have your treat whenever it fits in with your lifestyle. The point here is to be intentional with your choices so you truly enjoy treats guilt-free.
The difference between indulging and overdoing it comes down to intention.
Decide ahead of time what your treat will be. Maybe it’s:
- Brunch with your family
- That dessert you’ve been craving
- Your favorite takeout so you can skip cooking
When you plan your treat, you remove the all-or-nothing mindset and one treat doesn’t have to become many. Choose your indulgence, look forward to it, savor it, enjoy the moment, and then return to your healthy routine, without skipping a beat. No guilt, no downward spiral.
I know that’s easier said than done but the more you allow this to happen the better you will become at it and the more your brain associates it with being fulfilled. The thought of deprivation becomes a thing of the past and the need to binge when stress and emotions run high become a thing of the past. If you crave something, eat a small portion of it and get it out of your system rather than binge large amounts later. Trust me, it’s a game changer.
3️⃣ Do a Quick Sunday Meal Prep
I know, I know, meal prep isn’t everyone’s favorite. But hear me out, you don’t need to spend hours in the kitchen.
Start with just 15 minutes on Sunday mornings or whenever it’s convenient for you. That’s it. Set a timer. Get in, get out, and go on with your day.
Chop some veggies, hard-boil eggs, throw chicken in the crockpot, or prep a meal for the upcoming week.
Here are a few of my go-tos:
- Breakfast: Egg casserole, egg cups, or overnight oats (depending on where I am in my carb cycle)
- Lunch: A big salad with mixed greens, chopped veggies, and whatever protein I have prepped or will be prepping
- Dinner: Slow-cooker meals, one sheet pan meals, bowls, or simple batch-cooked proteins to mix and match for salads, sheet pan meals, bowls, or stirfrys later in the week
Small steps add up and lead to gaining momentum. And that momentum is everything when it comes to being consistent.
4️⃣ Get Outside for Some of Your Movement
Not every workout has to happen inside.
Fresh air movement just feels different and does wonders for your body and your mind. So, meet a friend for a coffee walk, go on a family hike, or take a leisurely stroll with your kids, dog, or significant other.
Outdoor exercise clears your mind, provides vitamin D, and helps you reconnect with yourself after a busy week.
This is about more than the calorie burn; it’s about calming your nervous system and who doesn’t need that these days!
5️⃣ Schedule Fun and Relaxation
This might surprise you, but fun, treats, and rest are just as important to your health as workouts, water, and good nutrition.
If your weekends feel like punishment instead of freedom, it’s time to shift your mindset.
Ask yourself, “What fills my cup?”
Maybe it’s brunch with friends, a movie night, or quiet time alone with a book. Whatever it is, make space for rest and joy in your life. Sustainability comes from balance and that will look different in different seasons so make it work for you and your season right now.
When you look forward to your weekends AND have a plan to stay aligned with your goals, your habits start to stick for life. Structure and routines for both the fun things you want to do AND the things you NEED to do to reach your goals bring ultimate freedom and sustainability.
The Mindset Shift That Changes Everything
If you have just one takeaway from today, let it be this:
You can plan your workouts, prep your meals, and still have a fun, relaxing weekend.
Start small. Choose one or two habits that matter most and go all in on those.
Remember you can do anything, but you can’t do everything all at once.
When you plan ahead, your body and mind can relax into the weekend knowing everything’s accounted for.
This is how consistency is built: through intentional living, not perfection.
Your Weekend Challenge
As you head into this weekend, remember:
You’ve already made so much progress on your health journey (or maybe you are just starting out) either way use the weekend as an opportunity not a setback.
Share this with a friend who needs these reminders and who you want to be your accountability buddy. Accountability is one of the best gifts we can give each other on this journey.
And if you missed this round of my 21-Day Reset, don’t worry the next one kicks off November 3rd! Grab your spot here.
It’s the perfect way to head into the holidays feeling energized, strong, and in control of your health. Remember, big changes begin with Small Daily Habits. Until next time…
Here’s to a healthy, intentional weekend, you’ve got this!
❤️Coach Christine
PS: If you missed the last episode How to Eat Right in Midlife When Life Gets Chaotic
tune in here and read the show notes here.
And just to make it easy here are ALL the links together in one place.
Tune into the podcast here, get 2 free workouts here, join my next 21 day reset here, and if you want to chat with me about what is going on in your journey join my new FREE Skool community here (it’s still a work in progress but would love for you to be a founding member and help me build it around your needs). I do coffee chats weekly with no scheduled agenda, just show up and chat with me about life, hormones, goals, or whatever you need support with. Cheering you on!
