A Step-By-Step Guide to Staying on Track Over the Weekend

Picture this: You’ve crushed your training sessions all week, hit your nutrition goals, stayed hydrated, and even got your steps in every day. But now it’s Saturday, and your friends have invited you out for dinner and drinks. You want to join the fun, but you’re worried about throwing off all the hard work you’ve done.

Here’s the good news: You don’t have to choose between your goals and enjoying your weekend. With a little planning, you can stay on track while still having a great time with friends. Let’s break it down step by step.

Step 1: Start the Day Strong

• Begin your day with a nutrient-packed breakfast. Think lean protein, whole grains, and some healthy fats, like scrambled eggs with whole-grain toast and avocado. This will keep you full and energized for the day ahead.

• Drink a glass of water as soon as you wake up to jumpstart hydration and stay on track with your water intake.

  
  

Step 2: Plan and Prioritize Your Workout

• Schedule your workout earlier in the day to ensure it gets done before your evening plans. Whether it’s a strength session or a quick HIIT workout, aim to get at least 30–60 minutes of activity in.

• Can’t make it to the gym? A home workout or a brisk walk will do the trick. The key is to get moving.

  
  

Step 3: Stay Active Throughout the Day

• Don’t rely on your workout alone for your activity goals. Fit steps into your day by running errands, taking the stairs, or going for a longer walk with the dog in the afternoon.

• Prioritize movement and check your progress periodically to make sure you’re on track.

  
  

Step 4: Stick to Balanced Meals Before Dinner

• Keep your meals balanced but lighter leading up to dinner. Focus on lean protein, vegetables, and healthy carbs like chicken with roasted veggies and quinoa.

• Avoid skipping meals to “save calories” for dinner. Skipping meals can leave you feeling ravenous, making it harder to make mindful choices later.

  
  

Step 5: Stay Hydrated

• Keep sipping water throughout the day. Aim for 2–3 litres especially if you plan to have a drink or two in the evening. Staying hydrated can help reduce overeating and minimize the effects of alcohol.

• Pro tip: Drink a glass of water between each alcoholic beverage to pace yourself and stay hydrated.

  
  

Step 6: Review the Menu Ahead of Time

• If you know where you’re going for dinner, check the menu in advance. Look for meals that align with your goals, like grilled meats, salads with dressing on the side, or seafood dishes.

• Decide what you want to order before you arrive so you’re not tempted by less healthy options in the moment.

  
  

Step 7: Balance Your Plate at Dinner

• Enjoy your meal, but aim for balance. Try to order meals with plenty of vegetables, lean protein, and a wholesome source of carbs.

• If you’re craving a treat, like dessert, or a shared appetizer, enjoy it mindfully and savour each bite.

  
  

Step 8: Be Mindful with Alcohol

• If you’re drinking, choose lower-calorie options like wine, light beer, or spirits with soda water.

• Limit yourself to 1–2 drinks, and remember to alternate with water.

  
  

Step 9: Don’t Forget Your Evening Wind-Down

• After dinner, take a short walk if possible. This helps with digestion and can help you hit your step count for the day.

• Stick to your usual bedtime routine, aiming for 7–9 hours of sleep to recover and recharge for the week ahead.

  
  

Staying on track over the weekend doesn’t mean skipping out on fun. By planning your day, making mindful choices, and focusing on balance, you can enjoy your night out guilt-free while staying aligned with your fitness and nutrition goals.

Remember, it’s about progress, not perfection. One meal or one evening won’t derail your journey, so focus on the habits that help you feel your best.

Need some support building a strategy for staying on track? Reach out for 1:1 personal training or monthly online coaching, and let’s get to work!