🏆 Don’t Lose the Weekend—Win It

PLUS: Consistency Beats “Starting Over”

AuthorAuthor

Michael Pender & Ryan Engel
September 05, 2025

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TODAY’S LEVEL UP:

  • Coach’s Corner: Don’t Lose the Weekend—Win It

  • Mindset Shift: Consistency beats “starting over”

  • Question from Our Readers: How do I enjoy the weekend without undoing my progress?

  • Fit Trivia (80s/90s Blockbusters): Which 90s action classic shows the hero doing pull-ups on a steel beam in an airplane hangar before the big showdown?

Don’t Lose the Weekend—Win It

Most guys don’t have a weekday problem—they have a weekend pattern.

Here’s how to stay in control and enjoy life:

  • Book one workout Fri/Sat/Sun (even 20–30 minutes).

  • Protein first at every meal to curb snacking.

  • Walk after the biggest meal (10–20 minutes).

  • Plan one indulgence—don’t graze all day.

You don’t need perfection—just a plan. Monday, you’ll thank Friday.

FROM RYAN’S DESK

We all have jobs, stress, families, and responsibilities. But excuses never burned fat or built muscle. The weights don’t care about your schedule—they only respond to effort. Make the time, not excuses. A person who takes ownership of their actions controls their outcome.

Mindset Shift:

Consistency Beats “Starting Over”

Stop treating weekends like an off-duty pass. Treat them like part of your program:

  • Same standards, slightly looser structure.

  • Choices you own, not ones you regret.

Question from Our Readers:

“How do I enjoy the weekend without undoing my progress?”

– Andre, 48, from San Diego

Use the 3–2–1 rule:

  • 3 liters of water across the day

  • 2 protein-forward meals before any big event

  • 1 planned treat (enjoy it, then move on)

Stack steps, keep breakfast clean, and you’re golden.

Fit Trivia (80s/90s Blockbusters): Which 90s action classic shows the hero doing pull-ups on a steel beam in an airplane hangar before the big showdown?

Answer: Con Air (1997)! Nicolas Cage’s Cameron Poe cranks out gritty, prison-born pull-ups—an all-time “get strong, stay ready” moment from the blockbuster era.

Ryan Engel, Intl. Fat Loss Coach

Ryan is a leading fitness coach and one of the most known professionals in the space.

He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.

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Publisher: Ryan Engel

Editor: Michael Pender

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