Weekend planning - Enjoy the Long Weekend Without Losing Momentum

Long weekends and holidays are meant to be enjoyed. However, for many people, social events, travel, and a break from routine can quickly derail healthy habits. Instead of hoping for the best, take a few minutes to plan ahead. A little preparation can help you enjoy your time away while still feeling great when you return.

Start With Reflection

Think back to a recent holiday or long weekend.

• What happened that you weren't happy with?

• How did you feel afterwards?

• What would you like to do differently this time?

Now think about how you want to feel when this long weekend is over. Energised? In control? Refreshed? Proud of your choices? Once you know the outcome you're aiming for, it's much easier to make decisions that support it.

Plan Ahead for Success

Consider where you'll be eating and what food options will be available. Having a rough plan doesn't mean you can't be flexible, it simply reduces the likelihood of making impulsive decisions when you're tired, hungry, or surrounded by temptation.

Plan in some flexible eating windows

You may also want to schedule periods where you can relax and enjoy yourself freely, but set a clear end time so one indulgent meal or afternoon doesn't become an entire weekend. For example, you might say between 12noon and 3pm on Saturday I am going to have a long lunch and eat and drink whatever I desire, but at 3pm there is an end time. 

Don't Let Hunger Win

For many people, things tend to unravel when they become overly hungry. If you're travelling, consider packing some convenient, high-protein snacks such as:

• Beef jerky

• Quality protein bars (I like Chief)

• Nuts

• Squeezy greek or high protein yoghurts

An esky or car fridge can be a game changer for road trips. I often pack lean meats, cheese, low-carb wraps, mayonnaise, berries, yoghurt, and nuts. Not only does this support better food choices, but it also saves money and reduces the temptation to stop at fast food outlets along the way.

Stay Hydrated

Hydration is often overlooked during travel. Aim for 2–3 litres of water per day. Staying hydrated can help reduce travel fatigue, improve energy levels, and make it easier to distinguish between hunger and thirst.

Focus on Meals, Not Grazing

Enjoy your meals, but try to avoid snacking throughout the day.If you're going to have treats or less nutritious foods, consider including them at the end of a meal rather than eating them separately. This can help improve blood sugar control and naturally reduce portion sizes.

Keep Moving

You don't need a perfect training week to stay on track. Look for opportunities to stay active:

- Take walks whenever possible

- Choose active social activities

- Use the hotel gym if available

- Keep workouts short and efficient

Remember, the goal is consistency, not personal bests. If you're travelling, pack a resistance band and have a simple "Plan B" workout ready for situations where equipment or time is limited.

Have a Backup Plan

The most successful people don't rely on willpower—they rely on preparation. Have backup fast food options ready:

• Bun-less burgers

• Subway salads

• Supermarket grab-and-go options eg. bbq chicken and salad

• Protein bars for emergencies

The same applies to exercise. If your normal workout isn't possible, modify it rather than skipping it altogether. Keep the same training days where possible and simply reduce the duration or intensity.