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Turn Your Weekend Into A Strongend

Turn Your Weekend Into A Strongend

When it comes to hitting workouts, staying on track diet-wise and continuing the daily chain of positive habits it's relatively easy to stay on track during the week.

it's the weekend that's so damn hard.

I speak from experience, every single time I messed up a cutting phase, skipped a workout or broke a long-running chain of a positive habit I was implementing in my life... it always occurred on the weekend.

Every damn time.

This might not sound like a big deal to many - "take it easy, it's the weekend!" but when you're dieting down for that photoshoot, aiming to hit a new habit 30 days in a row or abstain from a negative vice the weekend is your enemy.


Because there's no structure.

Whether you're in college, a full time office worker or a small business owner you've likely got a solid routine from Monday to Friday.

When you've a set schedule things are that much more manageable.

You know when to work, when to eat and when to train.

Once the weekend rolls around this all goes out the window for most individuals.

An increase in free time and a lack of routine results in many cases of self-sabotage and goal derailment.

We often don't see it at the time - In the moment we forget the weight our decisions can hold.

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Come Monday morning when you're back to the grind you realize the decisions you made yesterday will rob you today.

No longer want to shoot yourself in the foot every weekend?

Want to use your weekend as a chance to not only stack on track with your goals but also continue to build positive momentum and get ahead of your competition?

In that can you must do 2 things...

1. Have A Plan

Without a to-do list or goals list you’re not going to have a compelling reason to get out of bed on Saturday morning.

You must know what you’ve got to do before it’s time to do it. Have 3 – 5 things written down either on a small whiteboard or in a notepad next to your bed.

Wake up, get dressed in your clothes you layed out then begin to forge your way through your to-do list…


Order Your To Do List In Order Of Importance

Studies show our willpower is at its highest peak within the first few hours of waking up.

Start your day the right way by waking up early and getting to work on that #1 most important item on your list, get this kicked off early in the day and rest will come easy.

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Succeed before the sun rises” and the rest of your day will be a breeze as you forge forwards with that positive momentum.

2. Focus On Doing Things Today That'll Improve Your Tomorrow

Today’s decisions can either reward or rob you tomorrow, and the choice is no one but yours.

The Typical Weekend

If you stay up excessively late night after night you’re robbing yourself of the most productive (early morning hours) tomorrow.

If you’re putting off tasks on your to-do list you’re overestimating your future willpower and your to-do list will continue to accumulate and accumulate day after day.

If you’re binging on dirty, simple carbohydrate laced foods each night you’ll rob yourself of an efficient workout tomorrow as you feel lazy and lethargic, often resulting in skipping your workout all-together.

The Strongend

You’re rewarding yourself if you’re going to bed early as opposed to staying up late to complete a task so you’re able to tackle it while you’re willpower is at its strongest first thing in the morning.

Hitting your macronutrient and calorie goals and feeling energetic and fresh ready to murder your workout.

Waking up and eating your proverbial frog (the hardest task) each day to ensure you’re not delaying your most imperative task and losing the momentum you’ve built from previous days.

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We Overestimate Our Willpower, Constantly. 

Don’t make poor decisions on Saturday and assume you’ll do double the work on Sunday.

Because you won’t.

We overestimate our willpower in the future which results in more procrastination and delays.

Make decisions that fall align with your goals and don’t delay for tomorrow.

Focus on doing that each and you’ll continue to ride a wave of success through the weekend and into the following week.

Make It Fun

A strongend doesn't involve chaining yourself to the treadmill or eating boring foods, it simply comes down to having a plan and ensuring you're bettering yourself - not spending 5 days working towards your goals only to spend 2 days derailing yourself.


Once you understand flexible dieting you'll know that if you have a plan you can (almost) make any food fit into your diet.

Hit the gym 5 or 6 times during the week and want to see some different sights?

Go rock climbing - you'll improve your grip strength, mobility, core strength and overall mental toughness.

Aim to go to bed a little bit closer to your goals each day.

How're You Going To Improve Your Life This Weekend? Let Me Know In The Comments Below! 

Scott J.
Scott J.
I’m SJ. I’m a fitness enthusiast and published author. I transformed my body from a skinny fat 135lbs with 18% body fat to a solid 192lbs at 8% body fat. I became qualified in a field I was passionate about. I founded several online businesses that allow me to pursue ideas and projects in my life that I am passionate about without having to constantly worry about money. I published several eBooks explaining the training and dieting techniques I used to achieve the body I have today. I learnt a plethora of new information on dieting and fitness by reading and applying what I read, to find out what does work and what doesn’t work, because as I’m sure you’ve noticed the health and fitness industry is full of non-sense claims and BS. I found out what was true and what worked for me and applied that knowledge. And you bet I had fun during the whole process.

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