Shaping Up: The weekend trap - fitness is not about being perfect five days and chaotic for two
Monday to Friday you are spot on – you get your steps in, you train, you take your own dinner to work, you drink more water, you feel proud of yourself.
But then Friday night comes.
A few drinks, a takeaway, late night, Saturday turns into picking food all day, Sunday becomes sofa time and more snacks, and before you know it, you feel bloated, tired and annoyed at yourself.
Sound familiar? This is what I call the weekend trap.
It is not that you cannot enjoy yourself. It is that the small choices stack up.
A couple of drinks becomes six. One takeaway becomes leftovers the next day. Bed at midnight becomes scrolling until 1am. By Monday you feel like you are back at square one.
The truth is, you have not ruined everything. But you might have cancelled out the hard work from the week.
Weekends are meant to be enjoyed.
We live in Sunderland. We work hard. We want to see friends, watch the match, go for food, have a few pints. That is normal.
The key is balance.
If you know you are going out Saturday night, get a walk in that morning.
Keep your meals simple through the day. Prioritise protein and veg. Drink water between alcoholic drinks. Small habits make a big difference.
You do not need to say no to everything. Just stop the all or nothing thinking.
One takeaway does not mean the whole weekend is gone. One night out does not mean Sunday has to be a write off.
Move your body even if it is just 20 minutes. Get outside for fresh air. Plan one solid meal at home. Go to bed at a decent time on Sunday so you start Monday feeling in control.
Fitness is not about being perfect five days and chaotic for two.
It is about building a lifestyle you can stick to long term.
Enjoy your weekend. Just do not let it undo your week.
WORKOUT
The weekend reset
If the weekend has been heavy, this is your quick reset. Ten minutes. No excuses. Get it done and feel better.
Format 40 seconds work 20 seconds rest 5 exercises 2 rounds
I always advise a light warm up before you start and a good stretch afterwards.
Exercises
Bodyweight squats High knees Mountain climbers Glute bridges Plank hold
Two rounds through. That is it.
No drama. No punishment. Just move, reset and get ready for the week ahead.
RECIPE
Sticky chilli chicken flatbreads
Serves 4
Simple, full of flavour and better than a takeaway.
Ingredients 500g chicken breast, sliced 4 wholemeal flatbreads 3 tablespoons sweet chilli sauce 1 tablespoon soy sauce 1 red pepper, sliced 1 small red onion, sliced 100g grated cheddar Handful of rocket
Method
Preheat the oven to 200°C.
Fry the chicken in a pan for 6 to 8 minutes until cooked through.
Stir in the sweet chilli sauce and soy sauce. Cook for two minutes until sticky.
Place flatbreads on a baking tray.
Top with chicken, pepper, onion and cheese.
Bake for eight to 10 minutes until the cheese melts.
Finish with a handful of rocket on top.
Great for a Friday night when you want something tasty without the takeaway regret.