How to Feel Great on Monday Morning

The weekend can be a time to recharge or a time when your nutrition and fitness goals get derailed. If you’ve ever hit Monday feeling sluggish, bloated, or frustrated with yourself, you’re not alone.

Here’s the truth: weekends make or break progress. They can either set you up for success or make it feel like you're starting over every Monday. But with a few key strategies, you can thrive through the weekend!

Weekend Wins: Small Tweaks, Big Result!

• Keep veggies easy to grab. If nutritious choices are front and center, you're more likely to eat them. Pre-chop some veggies or have a bowl of fruit ready.

• Hydration is key. Dehydration can trick you into thinking you're hungry when you're really just thirsty. Keep a water bottle handy all weekend.

• Skip the booze . Yes, I know easier said than done, but alcohol lowers inhibitions, making it easier to overeat and not choose the best food source. Try an alcohol-free weekend and see how much better you feel.

• Stick to a sleep schedule. Staying up too late can lead to late-night snacking and exhaustion, which makes healthy choices harder the next day.

• Plan fun, non-food-related activities . Make weekends about adventure, not eating and drinking. Try a hike, a new workout class, or treat yourself in some other way! Redefine fun!

If weekend habits are holding you back from reaching your weight loss or body composition goals, I’ve have a plan for you. My new 12-week nutrition coaching program will help you master the weekend so you wake up on Monday feeling strong, energized, and in control.

If you are you interested or know someone who might be? Let’s have a chat! I’d love to help you hit your goals without the weekend setbacks. Reach out, and let’s make a plan that works for you!

 🏆 Leaderboard Update: Heading into 25.2

After some adjustments for calculation errors, here’s where the teams stand as we move into Workout 25.2!

🥇 Snatch Me If You Can 749
🥈 WOD Busters 682
🥉 The KettleBellends 587

Psychics in the midst! Each team accurately predicted two of the 25.2 movements, earning themselves 60 points. Impressive foresight! 💪 It is going to be a tough fight this week.

💪 Godspeed, teams! 💪

Saturday Make-Up Day with Coach HardRock

Not sure what to do? 🤔 Let HardRock guide the way! 🎸

Open Workout 25.2

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

5 rounds for total reps of:

1 minute of row calories
1 minute of GHD hip extensions
1 minute of strict pull-ups

Rest 1 minute between rounds.

5 rounds for time of:
35 double-unders & 200-meter run

Complete as many rounds and reps as possible in 10 minutes of:

10 sumo deadlift high pulls
10 dumbbell box step-overs

♀ 65-lb barbell, 20-lb dumbbells, and a 20-inch box
♂ 95-lb barbell, 35-lb dumbbells, and a 24-inch box