While balance and flexibility are important, the truth is that our weekends make up 30% of our total time. Our goals don’t stop on weekends and the effort you apply to achieve them shouldn’t stop either. It all comes down to this: replicate as much of your weekday routine as you can on the weekends. Weekends are a time to relax and have fun, but your weekends are what you make of them. They can either support your goals or they can hinder your progress.

Here are our coach’s tips for setting yourself up for success on the weekends:

Give Your Weekends Structure

• Eat on a regular schedule

• Maintain normal sleep hours

• Plan out your meals

Plan for Social Events

• Eat a high-protein meal before going out

• Research restaurant options online

• Plan ways to connect with others that doesn’t involve food

• Learn how to say ‘no’ and set boundaries to stick to your goals

Stay Active

• Get out of the house so you aren’t grazing out of boredom

• Spend time outdoors

• Use your extra time to do a solid workout

• Prioritize active recovery and mobility

Plan and Prepare

• Plan your meals for the upcoming week

• Get a head start on prepping

• Set weekly goals and plan for obstacles