How to Win the Weekend (and Not Let It Win You)

Because two days shouldn’t undo five.

Let’s get real for a minute.

You smash it from Monday to Friday, your meals are on point, your workouts are consistent, your mindset is focused, and you feel in control.

But then the weekend hits… and it’s like a switch flips.

You sleep in, you miss your workout, food becomes a free-for-all, and before you know it, you’re waking up Monday feeling guilty, sluggish, and like you’re starting over… again.

Sound familiar?

Here’s the truth:

Those two little days, Saturday and Sunday might only make up 28% of your week, but they can easily undo 100% of your progress if you don’t have a strategy.

The weekend doesn’t have to be a roadblock. It can be your secret weapon, if you choose to win it.

Let’s talk about how to do exactly that.

Flip the Script: The Weekend Isn’t a “Break” from Your Goals

One of the biggest mindset traps is treating the weekend like a “break” from healthy habits.

But here’s a game-changing perspective: your goals don’t take weekends off, so neither should your values.

You don’t need to be perfect. You just need to stay aligned.

Choose to see weekends not as the time you lose control, but as the time you prove your consistency.

And that right there? That’s where long-term success is built.

Keep the Foundations Solid, Especially Nutrition

You might not be meal-prepping six meals or carrying Tupperware to social events, but you can still eat with intention.

• Don’t skip breakfast – Starting the day with a balanced meal sets your tone (and curbs late-night cravings).

• Think: balance, not restriction – If you’re going out for pizza, pair it with a side salad and drink more water.

• Use the “one-plate rule” – Fill your plate once, enjoy it mindfully, and move on.

• Watch the all-or-nothing mindset – One less ideal choice doesn’t mean your day is ruined. It means you’re human. Keep going.

Move, But Make It Feel Like Freedom

Weekends are the perfect time to move your body in ways that feel good, not forced.

If your weekdays are full of structured workouts, use the weekend to reconnect with joyful movement:

• Go for a long walk or hike

• Try a mobility or yoga flow

• Come to Saturday morning class and enjoy it with the ladies

• Dance, play with your kids, swim, stretch, just move

Movement doesn’t have to be hard to be powerful. Keep the momentum going.

Make a “Weekend Game Plan” (Yes, Really)

The same way you plan your week… plan your weekend.

• Got a brunch, dinner, and drinks planned? Great. Where can you fit in a walk or a nourishing meal around those?

• Traveling? Pack snacks, prep your mindset, and set your intentions before you go.

• Know your “danger zones”, like Sunday arvo snacking or skipping meals. Awareness is your first step to changing them.

Even a 5-minute plan on Friday night can keep you on track by Sunday night.

Remember Your Why, Especially When Temptation Hits

When you’re in the middle of a “should I/shouldn’t I” moment, bring yourself back to your why.

Is it to feel strong?

To prove to yourself you can follow through?

To have energy, confidence, health, and strength?

The weekend can either become the reason you’re not seeing results, or the reason you start to thrive.

BONUS HOT TIP: Keep Weekend Wins Small but Consistent

Don’t underestimate the power of micro-wins:

• One glass of water before your coffee

• A 20-minute walk before breakfast

• Swapping fries for salad in one meal

• Saying no once, just once, to something that doesn’t align with your goals

Those tiny choices compound.

And they’re what separate people who start over every Monday… from the ones who keep evolving every week.

Final Word: You Don’t Need More Discipline. You Need a Strategy.

Winning the weekend isn’t about being stricter.

It’s about being smarter, more intentional, and aligned with the version of you you’re working so hard to become.

You’ve already proven you can be consistent Monday to Friday.

Now it’s time to show yourself what’s possible on the weekend.

Because your future self?

She doesn’t start over every Monday.

She keeps going and thriving, through every single day of the week.

You’ve got this. Let’s win the weekend, together.

Your coach, Kirst xx