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TODAY’S LEVEL UP:

  • Coach’s Corner: How to Stay in Shape Without Starting Over Every Monday

  • Mindset Shift: Weekends aren’t the problem—your plan is

  • Question from Our Readers: Can I eat out on weekends and still lose fat?

  • Fit Trivia: Which ‘90s arcade game featured a character who would stop mid-fight to do bicep curls?

How to Stay in Shape Without Starting Over Every Monday

The truth is, most people don’t fail Monday through Friday.

They fall apart Friday night through Sunday, and try to restart again on Monday.

Here’s how to break that cycle for good:

  • Plan a Friday or Saturday morning workout—start the weekend in momentum

  • Eat protein at every weekend meal to stay full and prevent mindless snacking

  • Choose your indulgences—not everything has to be a “treat”

  • Move daily, even if it’s just walking, stretching, or hitting 30 minutes of something

You don’t need to be perfect.

You just need to stay grounded enough not to undo your week.

FROM RYAN’S DESK

Your future self depends on the choices you make now. Don’t negotiate with laziness or distraction. Own every decision, every hour, every workout. This is your life, your legacy. Build it like a man who knows what’s on the line—and refuses to settle.

Mindset Shift:

Weekends Aren’t the Problem—Your Plan Is

If your plan doesn’t account for your real lifestyle (dinners out, family BBQs, drinks with friends)
 It’s not sustainable.

Instead of being restrictive, build a framework:

  • Stay active

  • Hit protein

  • Own your choices

  • Get back on track immediately, not Monday

Question from Our Readers:

“Can I eat out on weekends and still lose fat?”

– Jordan, 46, from Sacramento

Yes. Here’s how to make it work:

  1. Pick your spot—one indulgent meal, not three days of chaos

  2. Look up the menu beforehand—make a plan

  3. Protein + veggie base first, then enjoy the rest

  4. Drink water between drinks—slows down alcohol and hunger

Your weekend should refresh you, not derail you.

Fit Trivia: Which ‘90s arcade game featured a character who would literally stop mid-fight to do bicep curls?

Answer: Final Fight! Muscle-bound fighter “Haggar” was a pro wrestler-turned-mayor who fought street gangs in tank tops and tight pants—and in between throwing haymakers, he’d flex and curl for no reason other than pure gym-bro dominance. Legendary.

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.

EXCLUSIVE DEALS FOR OUR READERS

Our Partners:

3M Coaching: Offering Free Consultations for Limited Time Only

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Publisher: Ryan Engel

Editor: Michael Pender

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