The Fix for F* Up Weekends

Happy Friday,

Are you the someone who eats “clean” Monday morning through Friday afternoon, but as soon as the weekend hits, all bets are off?

You’ve got it down, following the rules all week, sticking to your plan.

But as soon as that Friday evening clock strikes, the floodgates open, and your weekend eating turns into a free-for-all.

Sound familiar? You're not alone if you do!

By Sunday night, you’re full of regret, feeling sluggish, and wondering why you let things slide—again.

And that progress you made all week?

Feels like it just got wiped out in a blur of takeout and beer.

Here’s what’s happening: you've got a serious case of Weekenditis.

Here’s where we go wrong and catch it:

1. Perfectionism During the Week: You’re dialed in Monday through Friday, following every meal plan to the gram, denying yourself anything you actually enjoy. But guess what? That kind of restriction leads to the urge to go nuts once the weekend hits.
2. The “Good vs. Bad” Trade-Off: You’ve been “good” all week, so you feel like you deserve to let loose. Pizza, beers, burgers… it’s the weekend, right? But that cycle of trading good for bad is sabotaging your progress.
3. The All-or-Nothing Mentality: You think if you can’t stick to the perfect plan, you might as well go all out. It’s either 100% clean diet or total chaos.
4. Cheat Days: Saturday is your “cheat day,” so you go all out, cramming in as much as you can before it’s back to the grind. You’ve earned it, right?

How to Cure Weekenditis

Let’s flip the script. Here are a few ways to break free from the “all or nothing” mindset and finally enjoy balance:

Perfection Isn’t the Goal—Consistency Is. I tell my clients all the time: the diet you can follow 80% of the time is far better than the “perfect” diet you quit after a couple weeks.

If you’re overly restrictive Monday through Friday, you’re setting yourself up for failure on the weekend.

Let’s aim for consistency over perfection. Balance your meals so they support your goals and allow some flexibility.

Rethink the All-or-Nothing Mentality. It’s not about being “on” or “off” a diet. There’s a middle ground. You can enjoy your weekends without throwing all your progress out the window.

Learn to make mindful choices even when things aren’t perfect—like swapping out fries for a side salad or having one drink instead of three.

Ditch the Cheat Day. If you’re constantly looking forward cheat days, it’s time to reframe.

You shouldn’t feel like food is off-limits all week, only to binge when the weekend hits.

The goal is to create an abundant mindset—knowing you can have your favorite foods any time, in moderation.

It removes the urgency to stuff it all in before Monday.

Make Small Adjustments, Not Big Excuses. Busy, I get it. Life gets in the way, and it’s easy to fall into the “I deserve this” trap.

But you can make small adjustments that still allow you to enjoy yourself without wrecking your progress.

Yes, you understand you can't change nothing and get results. But small tweaks add up to big results.

Come Back to Your Why. This is where most people miss the mark. We eat mindlessly when we forget the bigger picture. Every time you’re about to say “screw it” and go off track, come back to your why.

Why do you want to get fit? Why do you want to feel healthier?

Keep those reasons front and centre, and they’ll help you make better choices.

Put it into Practice

Next time you’re heading into the weekend (or just a Friday night, like tonight), ask yourself this:

What small adjustments can I make to stay on track without feeling deprived?

How can I enjoy my time and still prioritize my long-term goals?

You've got this!