🏋️ Don’t Let the Weekend Undo Your Momentum—Here’s How to Stay in Control

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Don’t Let the Weekend Undo Your Momentum—Here’s How to Stay in Control

You don’t need to be perfect over the weekend—but you do need to be present.

The biggest progress killer isn’t food—it’s checking out completely for two days and trying to restart from zero every Monday.

Here’s the move:

Anchor one healthy habit per day—walk, workout, or protein-packed breakfast

Plan indulgences (don’t pretend they won’t happen—just stay intentional)

Don’t turn one “off-plan” meal into a lost weekend

Momentum isn’t built from perfection—it’s built from consistency in imperfect conditions.

Weekend Strategy: 3 Things to Keep Consistent Even When Life Isn’t

You don’t need to track every macro or say no to every dinner invite.

Just keep these three consistent:

1. Protein – Start the day with 30–40g

2. Movement – Walk daily or sneak in a short lift or hike

3. Sleep window – Stay within 60–90 mins of your normal bedtime/wake-up

These three alone will keep your body feeling regulated, strong, and in control, even when your routine bends.

Question from Our Readers:

"Does alcohol ruin my recovery—and how much is too much?"

– Andre, 46, from Nashville, TN

Alcohol doesn’t need to be completely off-limits—but yes, it can mess with your results if you’re not smart about it.

Here’s how:

• Lowers testosterone and protein synthesis

• Disrupts sleep (even if it helps you fall asleep faster)

• Increases cravings + decreases inhibition (double whammy)

• Impacts hydration, which slows down recovery

What to do:

• Limit to 1–2 drinks, 1–2x per week

• Stick to clear spirits or dry wine (avoid sugary mixers)

• Hydrate between drinks and before bed

• Never lift heavy or do intense workouts hungover

Progress isn’t about cutting it all out—it’s about knowing what’s worth it.

Fit Trivia: Which Olympic champion famously skipped partying during his peak years and trained twice a day—even on weekends?

Answer: Michael Phelps! With a training schedule that included up to 6 hours of swimming daily, Phelps stayed locked in while others relaxed. His discipline and routine—especially over the weekend—are what made him the most decorated Olympian in history.

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Publisher: Ryan Engel

Editor: Michael Pender

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