Four Strategies to Win the Weekend Coach Steve Calarco


Thinking about big goals can be very daunting. For example, you may want to lose 50lbs. Thinking about that number everyday can be very stressful. Instead, ask yourself what you can do TODAY that is better than yesterday. What positive steps can you take TODAY? What small things can you do TODAY? Achieving a big goal is a process and requires commitment to that process. Each day is an opportunity and should be treated as such. Nothing happens overnight. If you take care of the little things, the big things tend to fall into place. There is no doubt that you are going to run into obstacles in pursuit of your goal. Just remember that these “obstacles” are not roadblocks that require you to turn around or go back. Look at them instead as hurdles that you can, with the right tools and mindset, overcome in order to continue forward. Being able to approach obstacles in this way will help you not only achieve your weight loss or fat loss goals, but overcome obstacles that you will no doubt encounter in other areas in your life as well.


The weekend for most people is when things tend to go awry. The clock hits 5pm on Friday and all hell breaks loose. Your weekends are most likely not as structured as your weekdays and with more freedom comes additional opportunities to either take positive steps forward or take steps backwards. In no way am I saying not to enjoy yourself, but you should be strategic in the way that you enjoy yourself. It would be a shame to undo all of your hard work on the weekend after making so much progress during the week. A little preparation during the week can help you keep your weekends on track. There are a lot of things out of your control, but your preparation is not one of them. In this blog, we will go over some simple strategies on how you can prepare ahead of time to win your weekend.


Structure your weekends


During the work week, your day is structured. You wake up at the same time, take a certain amount of time to get ready and you are on your way to work. At work, your breaks are probably timed and you’re most likely out of work at the same time every day. At that point, you hit the gym and head home for your nightly routine. Take the same approach on the weekend! You don’t have to structure your Saturday down to the minute, but plan out your day. Set an alarm! Not for 6am but maybe set it for 8:30am. You may wake up before then, but at least you’re not sleeping away your day. A change in your daily structure can lead to steps back, missed meals, poor choices and overcompensating at later meals. Don’t fall into these traps. Prepare– because structure breeds freedom. Write that down.


Cook in Bulk

Healthy eating does not have to mean boiled chicken, brown rice and broccoli. I just completed a challenge with a lot of our members here at Velocity Sports Performance where we followed certain nutritional guidelines. During the challenge, we shared recipes through a private Facebook group. It was awesome to see what people came up with and I definitely got some new recipes to add to my weekly menu. With a little creativity, there are so many meal options available to you that are easy, tasty, and healthy. MAKE time later in the week to cook lean protein, healthy carbohydrates and copious amounts of vegetables to have on hand for the weekend. Using this strategy will allow you to quickly put together a healthy meal in no time. Moreover, you should also have healthy snacks ready to go so you can throw them into a cooler if necessary. Some healthy snacks include but are not limited to, nuts, protein bars, beef jerky, lean deli meat, and nonfat Greek yogurt.


Kick Ass at Social Events


Having a social life does not mean you can’t stick to healthy eating habits. There are strategies you can implement to stick to your goals even when you are at a sporting event, out to dinner with friends or at a party. On the day of the event, make sure you exercise. You don’t have to do anything special. A healthy balance of structured resistance training and some conditioning will do fine. Eating in excess and not exercising is not ideal if you’re looking to continue to make progress. You can also eat a protein filled snack beforehand. Doing so will help curb your appetite and prevent you from overeating while you are out. Next, drink a good amount of water before you go out. You be should be on top of your water intake already, but having a good amount of water before you go out will help keep your hunger at bay. Lastly, keep it “business as usual.” No matter what event you are attending or hosting, treat the meal you have just like every other meal: balanced and prioritized with lean protein and vegetables.


Strategies for Dining Out

  1. Check the menu ahead of time. This allows you to choose the best meal for your goals beforehand instead of making a less than optimal dinner choice spur of the moment.
  2. Stay away from mindless eating. While waiting for your entrée, most restaurants will bring out warm bread or chips which can lead to mindless eating and excess calories that you don’t need. These excess calories can actually negate all of your hard work.
  3. Start with a vegetable rich salad. A variety of vegetables will send satiety signals to your brain helping you not to overeat later on.
  4. Prioritize lean protein and vegetables. Make these the focal point of your entrée.
  5. Ditch dessert. Although dessert is delicious, it is excess calories that you don’t need.




The weekend is a challenge for most people, but it doesn’t have to be. Your work week is most likely very structured while Saturday and Sunday are most likely not. With this lack of structure comes an opportunity to stick to and be mindful of your goals or a risk of taking a few steps back. Above, I went over four strategies to help you win your weekend. If you follow the steps mentioned above, you can most definitely optimize your fat-loss progress. I am not saying not to have fun, but I am simply reminding you to be mindful. Remember, you are in control of your own progress. Life is about balance. Own the results you worked or didn’t work for.