🍽️ Why Your Weekend Habits Could Be Sabotaging Your Progress

PLUS: You Don’t Need to Be Perfect—Just Consistent

AuthorAuthor

Ryan Engel & Michael Pender
July 11, 2025

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TODAY’S LEVEL UP:

  • Coach’s Corner: Why Your Weekend Habits Could Be Sabotaging Your Progress

  • Mindset Reminder: You don’t need to be perfect—just consistent

  • Question from Our Readers: How do I stay on track over the weekend without feeling restricted?

  • Fit Trivia: Which 90s comedy featured a gym scene where the main character uses a ThighMaster… in the middle of a job interview?

Why Your Weekend Habits Could Be Sabotaging Your Progress

You’re crushing your workouts Monday to Friday…

Then Saturday hits.

And suddenly:

  • Calories double

  • Steps disappear

  • Sleep tanks

  • Alcohol flows

The result?

You undo 5 days of discipline in 2 days of “letting loose.”

Here’s the fix:

  • Stick to at least 80% of your weekday habits (protein, steps, water)

  • Plan indulgences, don’t let them spiral

  • Get a quick weekend workout—even if it’s just 20 minutes

You don’t need to skip fun—just don’t erase your progress.

FROM RYAN’S DESK

Your success isn’t decided by reps or sets—it’s won in your daily decisions: what you eat, how you rest, how you think. The gym is just the battlefield; your lifestyle is the war. Win both and nothing can stop you.

Mindset Reminder:

You Don’t Need to Be Perfect—Just Consistent

The goal isn’t to avoid every drink, dessert, or lazy Sunday.

The goal is:

“Be the guy who bounces back fast.”

Enjoy life. Stay active. Eat smart when you can.

Then hit Monday with momentum—not regret.

Question from Our Readers:

“How do I stay on track over the weekend without feeling restricted?”

– Eric, 46, from Portland

Here’s a simple weekend survival strategy:

  1. Protein at every meal—non-negotiable

  2. Walk 20–30 minutes daily, even if it’s casual

  3. Pick 1-2 planned indulgences, then stick to the plan

  4. Limit alcohol to 1–2 drinks if possible (or alternate with water)

You’ll stay in control without feeling like you’re missing out.

Fit Trivia: Which 90s comedy featured a gym scene where the main character uses a ThighMaster… during a job interview?

Answer: Mrs. Doubtfire (1993)! In one hilarious scene, Robin Williams, in full costume, breaks into a mid-interview ThighMaster demo—reminding all of us that sometimes fitness shows up at the weirdest (and funniest) times.

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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