“Cheating” On The Weekends

321go • February 2, 2023

I hear it all the time where people do well with their nutrition habits Monday-Friday and then the weekend comes. They booze and eat foods that don’t nourish their bodies. This is a problem for anyone who is trying to adapt to a healthy lifestyle!

 

So here are some things that you can do if you have a tendency to “cheat” a lot on the weekends!

 

1)Don’t Shoot For Perfection

-If you are out to eat and there aren’t many healthy options people who “cheat” on the weekends will be like screw it and get something like a bacon cheeseburger with fries. In this situation, you could simply ask for a side salad instead of the fries. You will be more successful if you have the mindset of doing the best you can instead of just shooting for perfection.

 

2)No Food Rules

-A great example of this are people that go through phases of no drinking at all and or phases of binge drinking. People with this mindset often hold out for a while but then eventually they come back to it and they have maybe 1..2…3…4 drinks because they aren’t able to control themselves and they think since they had 1 drink that they “blew there diet anyway”. It’s OK to have drinks in moderation.

 

3)Stop Making Excuses

-No excuses for eating something that is considered unhealthy. You won’t be able to come up with the actual reason why you are overeating in the first place. Excuses such as “it was a holiday… My friend pressured me… I was stressed…” and the list goes on. When you are in that moment to make the decision of eating something unhealthy or not, take a step back and reflect why you have the temptation. You might find your answer instead of making blanket excuses.

 

4)Take Responsibility In Your Decisions

-People often associate food with a moral decision. There is no good or bad when it comes to making a food decision. What happens when you make food choices based on morals is that you have the boomerang effect in which you offset a good decision with a bad decision. Example of this is you eat healthy on Friday night and then Saturday night comes around and you eat a tub of ice cream to balance it out. Take responsibility for your decision and move on whether it’s good or bad.

 

I hope this helps those that struggle with eating on the weekends and if you need more ideas on how to become a happier and healthier you, feel free to reach out!

 

Coach Evan

recent posts

A group of people are running on a path in a park.

Summer Fitness Guide

By Evan Amell • May 20, 2025
Summer is a time for vacations, outdoor adventures, and relaxation. While it's tempting to take a break from your exercise routine, staying active during these months is crucial for maintaining your health and energy levels. However, the heat, travel, and changes in routine can make it challenging to stick to your fitness goals.  In this blog post, we'll explore effective strategies to help you stay consistent with exercise throughout the summer. From adjusting your workouts to beat the heat to finding fun outdoor activities, we've got you covered.

Making the Most with Minimal Equipment

By Evan Amell • April 22, 2025
I recently worked with Redfin to provide them with some insight on making the most of minimal equipment when doing home workouts for a blog post they put together titled 9 Home Workout Ideas to Stay Active and Fit at Home . See below for the excerpt featuring quotes and recommendations for me on how you can best utilize whatever equipment you have at home to keep working towards your fitness goals!

If you don’t have time for your wellness, you will be forced to make time for your illness.

By Evan Amell • March 12, 2025
Now you probably read the title and thought “that is a pretty dark way to look at this”. However, the unfortunate reality is that there is truth to it. People way too often kick the can down the road. Year after year after year after year. Until one day it finally catches up with them. They find out that they have elevated blood sugar. They find out they have osteopenia that could lead to osteoporosis. They find out their triglyceride and cholesterol levels are concerning. They take a fall and fracture a bone. You get the story. They have a bad wake up call. People take their health for granted until it starts to go. Remember the times that you lose electricity because of a storm or accident? Almost makes you feel helpless since everything runs on electricity. The difference with that versus the scenarios I gave you above is that all those issues are preventable with healthy lifestyle choices. The key is being proactive. It doesn’t mean you need to take on a regimen like a professional athlete. You are too busy for that. However, you can do things today that will put you at a SIGNIFICANTLY LESS risk to developing chronic disease and aside from that, improving your quality life. We talk about investing financially for your future but think of eating healthy and moving daily as your investment in your health so you can THRIVE in retirement. Traveling. Playing with your grandkids. Not paying huge medical bills because of unhealthy decisions. Maintaining your independence. All very important things but require time and effort in order to reach those milestones in your later years. So don’t wait until it's too late. Strength training 2-3x/week, walking daily, and eating mostly whole foods will have a profound effect on your health in ways you wouldn’t think possible.