Tips for a Healthy Weekend.

There’s something about weekends that makes both caution and calories fly out the window. It all starts with the Friday afternoon buzz at the office—maybe a casual “just one drink” invite from a colleague (which somehow turns into three). Then comes Saturday’s indulgent brunch, and by Sunday, when the kids hit you with the classic “Dad, can we eat out today?”—well, let’s just say, your diet plan is waving a white flag.

Weekend warriors, how do you dodge these delicious temptations without wrecking your well-crafted nutrition plan? For most of us, Friday rolls around, and suddenly, our healthy intentions go on an unapproved leave. But don’t worry—I’ve got your back! Let’s dive into some simple, smart strategies to help you enjoy the weekend without feeling like you need to start from scratch on Monday. So, grab your forks, loosen your belt just a little, and let’s navigate the weekend without sabotaging your gains!

Eating and entertaining go hand in hand.

In Africa or anywhere else in the world, when you eat with friends, you consume 50% more than you do alone. It is probably never about the food, but the tendency to lengthen the meal to keep the good times and conversations going. The next time you are hosting, try shifting the balance from drinks and dinner to smart snacks or non-food activities like a game, a singing contest, a workout, or a dance.

This was a tough week; I deserve a splurge.

As humans, we all love to get rewarded. We all deserve it, especially after a long week of traffic, work, family, or any other responsibilities like school. Unfortunately for many of us, “something special” usually comes in the form of food. You can’t change what makes you happy, and you shouldn’t, but you can minimize the damage to your diet. Treat yourself to a movie, a massage at the spa, or a hot pair of sneakers, and thank me later.

You can’t change what makes you happy, and you shouldn’t, but you can minimize the damage to your diet. Treat yourself to a movie, a massage, or buy yourself new sports shoes or a watch, and thank me later.

Coach Philip.

I have been up all week; let me relax.

I know that spending hours glued to the couch isn’t exactly a recipe for success, but I have to admit—I’m one of those people who dreads leaving the house on weekends. After a week of nonstop movement, early mornings, and late nights as a fitness professional, all I want to do is kick back and exist. Sound familiar?

We all tell ourselves, “I’ve been up and about all week—let me just relax.” But here’s the catch: that immobility adds up fast. And let’s not forget that boredom is one of the greatest overeating triggers of all time! A long stretch of inactivity somehow turns into an all-you-can-eat snacking marathon. Before you know it, you’re halfway through a family-size bag of chips, wondering where the weekend (and your self-control) went.

Cocktails before dinner.

Have the wine with your meal

With no early morning wake-up calls and fewer responsibilities, we all don’t think twice about a cocktail dinner. Most of my clients do the same, and I love that they are honest about it. A cocktail before dinner, then another while you eat, and maybe a few more after dinner. Have the wine with your meal, and swap the fries for veggies, not chocolate cake.
Choose high-quality drinks you will want to savor over high-calorie fruity concoctions, but keep this in mind. Alcohol breaks down inhibitions, so it is harder to make healthy food choices when you sit down.

Plan In Advance for Your Weekends.

Weekends may be packed with errands, family time, and the occasional “just one more” treat, but that doesn’t mean your healthy habits have to take a backseat. A little planning, smart snacking, and a dash of movement can keep you on track without feeling like you’re missing out. Enjoy your weekends, indulge mindfully, and remember—balance is the secret sauce to a guilt-free, happy, and healthy life!

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