Don’t Let The Weekends Destroy Your Progress


What did you do this week to help you move closer to your health and fitness goals? Did you food prep your meals in order to stay on your nutrition plan? Did you kill it in the gym this week pumping out more reps, weight, and intensity?

Think about all the effort you put into preparing meals, journaling intake, and resisting junk food and cravings during the week

bowl of vegetable salad and fruits

Photo by Trang Doan on

Did you get all scheduled workouts in this week? Do you feel yourself getting stronger and improving your fitness level?

person holding black barbell

Photo by Victor Freitas on

sports workout legday legs

Photo by Scott Webb on

Believe it or not, that’s the easy part…..

The hard part is when the weekend rolls around. It can be easy to destroy all the progress you gained during the week.

All it takes is an innocent splurge of drinks with friends one night, pizza and dessert the next.

All those calories can offset the progress you worked so hard to achieve during the week.

Plan your weekends just like the rest of the week. Plan extra activity to help burn excess calories. Choose light beer instead of calorie laden cocktails. Remember you can have fun and splurge but put some thought into sensible choices.


The Thief Of Joy

“Personality begins where comparison leaves off. Be unique. Be memorable. Be confident. Be proud”

Internal Dialogue


ImageYour reoccurring thoughts create an internal dialogue that affects your self image, your  outlook on life, and your current life situation.  If you have a poor self image and  a negative attitude, it will spill over into your everyday life.  Let your thoughts match your words and actions by creating a positive internal dialogue.  You have the power to go after your dream job, get that dream body and create the life of your dreams;  you simply have to believe in yourself.  Make a point to practice positive self talk each and every day.  Set goals with specific steps to take to create your best life,  then create an internal dialogue that can help you achieve that.  Write down specific mantras, which are powerful words or positive thoughts used to create change”(Throughout history, cultures have believed in the sacred power of words, and have believed that uttering certain words or names could control the external world),”  Bedtime is the perfect time to lie quietly and think about and repeat your mantras, such as ” I am getting stronger everyday” This helps create positive dialogue that becomes habit and helps bring you closer to the life of your dreams.