Are Weekends Your Weakness? - Luke Matthews
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You do great all week working out and eating clean Monday through Friday and then comes the weekend.  Do you stay on your regiment or do you fall off the wagon and set it on fire?  No matter what, sacrifices need to be made and that’s just the reality.  I’m no stranger to either one, but in order to stay clear of a disastrous weekend, there are several tips to follow to stay the course while still enjoying yourself.

Create a weekend routine
Structure and routine breed good habits.  Just like your weekly routine, your weekend should have some organization including your workouts and diet.

Don’t skip your workout just because it’s the weekend
Be excited to crush a morning workout so you have the rest of the day to hang with friends or do whatever.  You can enjoy the day knowing you got your workout in and can take pride in that.

Try not to deprive yourself during the week.
You are more likely on Friday night to feel like you hit the finish line and binge the rest of the weekend.  Stay balanced during the week.  I follow an 80% to 20% clean to not so clean regiment.  This keeps me human, and I don’t feel the urge to cheat on the weekends.  I keep the same ratio 7 days a week.

Crush your weekend goals just like the rest of the week!

Keep foods that you wouldn’t eat during the week out of sight during the weekends
In the past, I was guilty of having pop tarts on the weekends.  However, I would devour the whole box each time.  If it’s not in your regular diet try to keep it out of the house and only enjoy certain treats on special occasions.  This will keep you from building it as a habit.

View calories as weekly instead of daily
This means messing up your diet on one day won’t make a difference if you stay in a calorie deficit for the rest of the week.  This of course depends on your goals such as weight loss or maintenance.

Plan ahead
If you have a dinner date or event where the food may be out of your control make sure to save up your calories during the day or week.  However, remember not to starve yourself the whole day or it may backfire on you.  It’s all about making smart and pre-planned choices for success.

Remember it’s ok to mess up.  Don’t punish yourself, learn from it and pick up where you left off.  One “bad” weekend won’t undo all your hard work.  The problem lies when it turns into every weekend.  Use that weekend to motivate you and follow the tips above.  Crush your weekend goals just like the rest of the week!

Photo By: V E R O N I C A

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Born and raised in Idaho, Luke Matthews is a United States Marine Corps veteran and athlete. He played both baseball and basketball growing up, continuing his athletic career through college and into the professional European league. After baseball, Luke entered the world of men’s physique bodybuilding where he competed for 5 years. This eventually led to a career in fitness & lifestyle modelling. Additionally, Luke is a certified ACE personal trainer, which makes him highly desirable for his knowledge and professionalism.

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