HOW TO STOP PRESSING THE ‘F*CK IT’ BUTTON EVERY WEEKEND 😱

You know that feeling when you’re on a roll?

You’re smashing your steps.

Nailing your meals.

Feeling in control.

And then Friday night hits…and it all goes a bit sideways.

A drink turns into a takeaway.

Saturday turns into a “may as well” kind of day.

By Sunday, the wheels are off and you’re promising yourself a fresh start, again, on Monday.

Sound familiar?

It’s something I hear all the time from the people I coach.

“I’m good all week…but then the weekend hits.”

Here’s what they don’t realise at first:

The weekend isn’t just 2 days.

It’s 42.9% of your week.

If you’re going off track for nearly half your week, it’s no wonder your progress feels slow or stuck.

You’re not lazy. You’re not failing. You’re just missing a plan that includes real life.

Let’s break it down.

The real problem?

Most people follow a Mon–Thurs routine that’s too rigid.

It’s all-or-nothing. Super clean. Super “on it.”

But it’s not built to last.

So by the time Friday rolls around, you’re knackered, craving joy, and your willpower’s on not present.

That first drink, that little treat, it’s not the issue.

The issue is what happens next.

The guilt. The “f\*ck it” button. The mindset spiral that turns a moment into a weekend detour.

So what’s the fix?

Not another food rule. Not another “just say no.”

It’s about building a strategy that works with your lifestyle, not against it.

Something flexible. Realistic. Human.

That’s what I help people do inside my LeanIn90 program.

...and when they finally stop aiming for perfection and start focusing on consistency. Well, that’s when the magic happens.

Here’s how you can start:

1. Plan ahead, don’t wing it

Got a social? Track it early. Adjust the day. Walk more, hydrate, build in balance.

You’ll enjoy it more and feel in control.

2. Lower the bar, raise the floor

Not every day needs to be a gold star.

Have a minimum: 8k steps, 100g protein, no zero-meal days. It keeps momentum without pressure.

3. Ask the right question

Not “what’s the perfect day?”

But “what does an aligned day look like for me...right now?”

Sometimes that’s a full workout. Sometimes it’s a walk and choosing the chicken over the chips. Progress is progress.

Here’s the truth

You don’t need to give up nights out, takeaways, or chilled weekends to get results.

But you do need a plan that lets you enjoy them without starting from scratch every Monday.

If that’s what you’re missing right now: let’s fix it.

Message me the word WEEKEND and I’ll show you how we do things differently inside my program.

Ollie 💪🏻