10 Ways to Stay on Track on the Weekend
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Let’s chat about staying on track over the weekends because I know this is a big struggle for many of us. I’ll be real with you, if you stay on track Monday through Thursday perfectly, but slip up Friday through Sunday every single week, it’s going to be extremely difficult to reach your health and fitness goals (Friday through Sunday is half your week!). Lucky for you, I have 10 tips to share with you that I know will help you stay on track over the weekend. Yes, you can still enjoy your weekends while still working towards your goals. Tune in to find out how!
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TRANSCRIPT:
Hello. And welcome back to the Embrace Your Real show. I am so grateful that you are spending some time with me today. Let's just dive right into it. I'm going to be talking all about staying on track over the weekends. Now I know that this is a big struggle for so many of you myself included. For years, I struggled with this. And then over the years, I kind of found some tips and tricks that have helped me stay on track ever since not being perfect. This is the Embrace Your Real show. So I'm going to be honest with you. But I know that many of us count Friday as the weekend. And if we get off track Friday through Sunday, think about that. That's almost half of the entire week. So I'm going to just deal it straight to you and say that even if you stay on track almost perfectly Monday through Thursday, but constantly slip up Friday through Sunday every week, it's going to be extremely difficult for you to reach your health and fitness goals.
So like I said, over the years, I have found some things, some tips and tricks that are going to help you. And I'm going to be sharing 10 ways to help you stay on track for the weekend. And I know you're going to find super beneficial. Before I dive in, I want to read the of the day. She says, "I can relate when it comes to overexercising and I feel like I need to do better. Your podcast and page has opened up my eyes for health and has really helped me keep a steady, healthy habit going for months. And I have been way happier."
Thank you so much for the review. If you haven't already rated and read the podcast, it literally takes less than 60 seconds. If you do listen to this podcast on Apple Podcasts, it really does help us get this podcast out into the land of other listeners of women all over the world. So all you got to do is press pause, scroll all the way down, leave a quick rating and review. If you do, please screenshot it to me, DM me, and I will personally say new a response back. I love connecting with you ladies.
Okay. So let's dive into the 10 ways for staying on track over the weekend. Number one. If you've been following me for a while, or if this is your first time, I count macros. Macronutrients, protein, carbs, and fats. I have found that that is most sustainable approach for me. Now, does that mean that I count macros 365 days per year? Absolutely not. I've been doing it now for almost eight years. So it is definitely something that I have trained my eye to. And it's something that I've just become accustomed to. So even if I'm not directly tracking macros, I'm still very aware of what and how I'm fueling my body. And the reason I love macros so much is because it helps me fuel my body enough for what it needs.
So I know that this may sound like the worst advice because it's exactly what you're struggling to do. But I think that there's a misunderstanding here. Staying on track doesn't mean you have to eat perfectly clean. Staying on track means that you enjoy yourself in moderation. Because when you stick to your macros, most of the time you can enjoy all the foods you love. As long as you keep it within your macros. Again, moderation is key here.
Now I know moderation is a slippery slope. And my advice to you is to kind of allow yourself some things, some foods or drinks that you know, you're going to enjoy. And then ask yourself if I fit one glass of wine into my macros, do I really need to have two or do I really need to have three drinks? Or if you allow yourself a piece of cake or a cupcake. Do you really need to go back for seconds? Allow yourself to have that plate of chips and salsa, but do you really need the whole bag? Before you have more, I just want you to stop and I want you to be very aware of how you're feeling and ask yourself, "Is that something that I really need? Is it going to make me feel good in 12 minutes, or 30 minutes, or an hour, a few hours later?" Ask yourself if that you are going to sit well in a few hours.
Because I know for many people, when they start eating something they love, they can't stop. And if that's you, I need to remind you that the hundredth bite isn't going to taste 100 times better than the first bite. So instead of scarfing down whatever it is that you're eating and going for seconds or thirds or taking the whole bag, enjoy it. Take your time. Don't create events or don't set certain times around food. Be very aware of the people that you're around, the things that you're doing. And instead of finding satisfaction in the food, find satisfaction in the people. Find satisfaction in the environment. The smells, the things that you are taking in. So that you can allow your mind to think of other things instead of being so fixated on your macros. Choose foods that you feel comfortable with and that you enjoy and that fit your macros.
But just remember that when you eat those chips, it's not going to be the last time that you ever eat those chips, or the cake, or the glass of wine. You don't need to drink or eat. It's going to be the last time. You have another opportunity. And that's the beautiful thing about sustainability. And that's why I love creating the sustainable lifestyle through moderation is remembering that this is not just your one time a week. If you want to have a glass of wine on a Tuesday, you can absolutely do that, right? It's all about learning to create this lifestyle that is going to suit you in a year, two years, three years, four years.
For me, I've been doing this eight years now. And it's because I have found something that I have found sustainable. Something that really me on a practical level when planning ahead for the weekend on Friday Fridays, I typically eat Domino's Pizza with my husband every Friday night. If you follow me on Instagram, if you followed me for a while, you've probably seen Jai pizza is what I call it. It's #JAI. And that's just, JAI is my maiden initials. So I actually created this before I got married. So that's why it's created that. But it's a custom Domino's Pizza that I've created and I figured out the macros for.
And so for me, since I know that my Friday night is going to be pretty carb dense, I take that into consideration when I am choosing my breakfast, my lunch, and my snacks with the remainder of my macros Friday. So I typically have a good portion of my protein to ensure in the morning to ensure that I am feeling full and satisfied for the majority of the day, simply because I know that about 75% of my carbon take for the day is going to be at night. It looks a little different than most days. So find those things. You and your husband love going out and trying new restaurants on a Friday or a Saturday night, or if you know that you have Sunday brunch with your family every weekend. Really try to be more intentional about that meal and learning how to fit that into your daily intake. And then figuring out other maybe lower carb or lower calorie, higher nutrient dense meals and snacks that will allow you to feel satisfied. So that when you have that Sunday brunch, you can enjoy all of the tastes of it without feeling like you have to completely restrict yourself the remainder of the weekend. Or worse yet feel guilty, right? This lifestyle is what you make it.
So it's all about being more intentional and learning how to fit those favorite foods in moderation into your daily intake. So tip number one, sticking to your macros. But remembering it's all in moderation.
Number two, going right off of that. Don't beat yourself up for not being perfect. Think about someone who only eats fast food and is always in a caloric surplus. If they eat one salad, is that going to make a difference in their overall health? No. And in the same way, it goes for you on the flip side, right? If you are eating nutrient dense foods, if you're eating to fuel your body for the majority of the week. One meal that's not tracked or one less nutrient dense dessert that you're having is not going to do as much damage as you think. And I think oftentimes, that's the mindset behind all of this is what so many people struggle with, right? Because they don't remember that in the moment. So if they have something that's not tracked or something that they know is going to go over their macros, they immediately start beating themselves up and thinking that that's going to completely erase all of the hard work that they've done.
But you'll have to remember, one salad is not going to make a difference in the same way that one untracked meal is not going to make a difference. It's consistency over perfection. I am a huge advocate for being imperfectly consistent rather than being perfectly inconsistent, right? The problem lies when being imperfect consistently turns into being imperfect consistently. Does that make sense? Rather than beating yourself up for one bad meal or one bad day, remember it's okay to do it imperfectly, as long as you are doing it consistently. Which leads me to my next point.
Tip number three, you've got to break your all or nothing mindset. If you miss tracking one meal, or you go way over your macros for one meal, or you ate something that you quote unquote deem as bad. Don't toss in the towel. Don't give up for the rest of the weekend. I know how easy it is to make one mistake or quote unquote mistake, and then say, "Well, I already messed up. So why not keep messing up for the rest of the weekend? And then I'll get back on track on Monday." And then lo and behold, that becomes that consistent cycle every single week. And what I was talking about in the beginning, right? From Friday to Sunday, you're eating completely way off. And then you're constantly in this vicious cycle. So you've got to break this all or nothing mentality.
So work on that mentality and say, "It's okay. It's okay if I'm going to have this untracked meal. I'm going to get bright back on the next meal," right? To help you break this all or nothing mentality, I need you to start with baby steps. Maybe you start by tracking every meal except for dinners on the weekends. Or maybe you start by staying on track and sticking to every other weekend. And journal how you feel on Monday on the weekends that you stay on track. And then journal how you feel on the weekends that you don't. I'm guessing you're going to start noticing a difference between when you're feeling really good and when you're not feeling good. Or when you're progressing in your goals or when you're stalling in your goals, right?
Remember, doing it imperfectly consistently is key here. It's going to be a lot more effective starting to track a couple meals on the weekend versus not tracking any meals at all. Just like anything, you've got to develop this skill. You've got to develop the habit and remember that it takes time. Keep at it, you'll slowly get better and better. The same is true for staying on track on the weekends. So remember start small. This doesn't have to be like, "Okay, I'm going to tackle the weekend and be perfect Friday, Saturday, and Sunday," on the very first weekend that you're really being intentional. Like I said, start with dinners. "Okay, I'm going to track my dinners. And then I'm going to be way more mindful about protein intake." And then the next weekend. "Okay. I'm going to try and track my Saturday, including a meal out if I know I'm going to be going out with friends or family."
And really just start to slowly challenge yourself weekend by weekend, by adding one small thing in there, right? So maybe if you used to having three glasses of wine, say, "Okay. This next weekend, I'm going to have two glasses. And I'm going to try and track it into my macros. And I'm going to try and fit remaining macros around by eating higher nutrient dense foods, because I know that the wine is going to convert to carbs," right? "So I'm going to have less carbs that day."
So just be super mindful and start small. It's just like when you look at an entire mountain, right? Like we have 14ers where I live. If I just look at the 14er because I've never climbed a 14er before, I'm going to get super overwhelmed. But if I take it step by step and say, "Okay, I'm just going to go the next mile." And I'm going to take it step by step the next mile. I'm going to keep going and keep progressing forward. Eventually I'm going to get to the top of that 14er. It's the same thing with mastering weekends. You've got to take it small.
Tip number four, focus on hitting your protein goals. If you can't commit to hitting all of your macros, I at least want you to commit to hitting your protein goal. I don't want to say that protein itself is the most important macro when it comes to reaching your goals. Because all three macronutrients, protein, carbs, and fats play equally important roles. But hitting your protein goal always seems like the hardest one. Or at least for me, it is. And I know for many of the women that I work with inside the Macro Counting Made Simple Online Academy, that's the hardest one for them that they struggle with, right? Because without protein, you're not going to give your muscles what it needs to recover, rebuild, and grow. Plus protein is also the most satiating macro. Plus protein is also the most satisfying macro because it's going to keep you fuller longer. Which means that if you hit your protein goals, you'll be less compelled to overindulge and more likely to stay within your macros.
So, what does that look like for you? Okay. If I want to really focus on hitting my protein goal, maybe you start with trying to plan out to hit your protein goals. So for me, I eat about 140 to 150 grams of protein per day. That's just based on my preference and my body weight. So what I would do is say okay. On Friday, this is all of the meals that I'm going to have that really allow me to hit my protein goal. On Saturday, this is when I'm going to plan in. Maybe that's an additional protein shake or protein bar to help you hit your protein intake, but be super mindful of that. And start there. Instead of trying to master your whole weekend, start with hitting your protein goal. And really focus on that and see how that changes your appetite. Because if you are eating enough protein for what your body needs, you'll be surprised. Because like I said, protein keeps you fullest longest. Because it's the most satisfying macro of the three. So if you are intentional, try to hit your protein goal as much as you can.
Tip number five, honor your body with movement in the morning and eat a nourishing meal afterwards. I am a huge believer in movement and movement in the morning. I believe it sets the tone for your day. I believe it's a great strategy for those who are kind of an all or nothing person. Because I know for me if I've already worked out and if I've already had a nourishing meal that I've tracked post-workout, I feel good. I feel energized. I feel nourished. And it's a lot harder for me to go off of that because I'm feeling so good, right? Savor that moment of feeling good, remembering that you're honoring your body with movement.
So on the weekends, I typically don't do a workout unless I took a rest day during the week. So I will go for a hike. Oftentimes, Josh and I will get up really early. We'll go for a four mile hike with the boys. Or sometimes I will go for a bike ride. Or I'll just do a quick full body circuit or something to get my blood pumping. But I love a good morning movement.
Remember that one good decision will lead to another. And just how one bad decision will leave to another, right? Think about this. Think about if you wake up, and you do your morning movement, and you eat a nourishing meal afterwards. You'll feel energized. You'll feel good about yourself. You'll feel accomplished. Versus waking up super late, not moving, eating out fast food. The very first thing you're getting donuts the very first meal. I know for me, I'm more likely to have a more productive and more accomplished day if I am moving first thing in the morning and being more intentional.
Now am I saying having a doughnut for breakfast is bad? Absolutely not. Some days, you just got to eat the fricking doughnut, just like you got to wear the shorts during the workout. Or you got to have the glass of wine or eat the slice of pizza. It's all in moderation. But just remember that one good decision typically lead to good decisions the rest of the day versus the other side, right?
Just remember that one poor decision or one decision that's not going to nourish your body as much will more or likely lead to other diseases that will not make you feel good. And I am a huge advocate for wanting you to feel good. I want you to feel good. I want you to feel confident. I want you to feel energized. I want you to feel productive. And doing just that is going to help you.
Tip number six, stay hydrated. I have said this so many times, but you can tell a difference when you are hydrated. Truly, truly hydrated. Because oftentimes, we mistake being thirsty for being hungry. And I know for me, I typically drink a good amount of water in the morning. I've been doing that the last few months, and I've just felt so good. I have a 32 ounce bottle that I drink from, and I try to drink that first thing in the morning. Because I will sometimes mistake my body feeling hungry when it's actually just telling me, "No, no, no. I'm actually just really thirsty."
So sometimes you just got to drink the water, right? Sometimes your stomach growling doesn't mean that it's asking for food. Sometimes it's asking for water. And I don't know about you. But on the weekends, it is the hardest for me to hit my water intake. So if that's for you, maybe you're mistaking your hunger for thirst.
I encourage you to have some sort of bottle that you carry with you. There's tons bottles that you can get on Amazon have all the encouraging, "Keep it up. You've got this." And it has 1:00 PM here, 2:00 PM here. And all of the times that you can keep track. If that's what's going to help you to have your water intake, I've also given you some other tips on some other podcast episodes. But having fresh fruit in water. Whether it's strawberries, or blueberries, or orange, or lime, or lemon. That's going to help you just have it be a little bit more tasty. Do it. By all means necessary, do it. I know for me on the four mile hike, I carry my CamelBak. I also carry my CamelBak on my bike rides. Because it's super easy for me to just take the straw from the CamelBak and drink water as I need it. And I know for me, if I'm going to be moving, I need to be constantly replenishing my water intake as well in addition to not just the baseline of your water intake on top of the amount of time that you are moving. So for every 30 minutes, I always recommend anywhere from 12 to 18 ounces more of water on top of kind of your baseline water intake recommendation. Just to make sure that your body is hydrated.
Tip number seven, create a weekend routine. I think one of the biggest reasons that people fail to stay on track during the weekends is because they don't have a routine. During the week, most of us do the same thing at the same time. We start work at the same time, we go to workout around the same time. And this makes it easier for us to eat the same things or eat at the same time. And for those of you who meal prep, it's typically just a meal prep Monday through Friday. So when it comes to the weekend and you don't have a routine with what you do, it typically leads you to not doing the same things with working out or eating.
So I encourage you to find a way to get into a routine. If that's having a special macro friendly breakfast that you eat every Saturday, or having a fun macro friendly snack that you know you're going to have or you look forward to having on the weekends, do that, right? Maybe it's going to the length of meal planning. Meal planning for your weekend. So making sure that you have all of the food for you to be successful for the weekend prior to Friday starting. So if that means that you need to do a midweek stock-up, because I know a lot of people go grocery shopping on the weekend for the week coming up. What happens if you run out of food on Friday? Typically, it's easier to just call in Mexican food or call-in grub hub. Or whatever it is, right? Reach for the foods that are not going to completely nourish your body.
So just be mindful of that. Josh and I, we try to stay on a pretty normal routine. Even on the weekends, waking up at around the same time. Simply because it just helps us stay in a rhythm. And I know if I get out of that rhythm of waking up at a different time, or going to sleep at a different time, or eating completely differently than I do during the week. My body takes a toll for it. I get headaches. I feel sluggish. I feel like I'm not accomplished. I'm not being as productive as possible.
Then I get to the end of the weekend, and I just feel exhausted when the weekend is a time for R&R, right? For the majority of us, our rest days typically fall on the weekends. So I know for me on Sundays, I will go for a hike or I'll go for a walk. But the majority of the rest of the day is kind of preparing myself for the next week. So I encourage you to try to find some sort of weekend routine. And if you have a loved one, if you live with your husband or significant other, try to get your family involved with this. Because it's going to be a lot harder if you're just trying to get into a weekend routine, but you're not letting anybody else in. It's going to be a lot harder for you to stick with it. So try to get your family excited about it, your significant other excited about it. And this will help you stay nourished throughout the day, throughout the weekend, and allow you to be more productive.
Tip number eight, do your research. Now on the weekends, most of us typically go out to eat on the weekends versus the weekdays. So one thing that I love to do is research before I go out to eat. So if we're going out to a certain restaurant, I like to look at the menu ahead of time. I like to kind of make a decision, or at least familiarize myself with what the restaurant is offering so that I can make some sort of smarter decision in terms of nourishing my body with a higher nutrient dense food that I know is going to make me feel happy, and satisfied, and excited. Because if I go to a restaurant and I have no idea what kind of food it is or no idea what the menu looks like at all, that's when I feel a little bit stressed out. And that's when I start focusing on food versus a relationship.
The reason I love macro counting so incredibly much is because it is almost like a no nonsense way of fueling your body the best. Meaning if I count my macros and if I plan ahead of time, I know that I'm not going to be thinking about that when I'm with other people. But if I don't and if I'm constantly asking myself, "Is this enough protein?" Or, "Is this enough food for me?" Or, "I feel super bloated. Why do I feel this way?" Or, "I'm not reaching my goals." You're constantly fixating on food instead of their relationship. So I feel like when you know how much your body needs and when you know how to properly fuel it, it's almost like, "Okay, I check that off. I am in control of knowing how much my body needs so that I can focus on other things in my life. So that I can be present on the date. So that I can actually have the glass of wine and not feel guilty." Right? It's almost like having something that is constant in your life that you know is honoring and nourishing your body. So you don't even have to worry about it when you're with your parents or when you're with your friends. You can focus on that relationship instead of the food.
When I go and I do my research ahead of time. Sure, it takes maybe five to 10 minutes. Honestly, so many of the restaurants now have all their nutrition information available. It's just like okay, I think I'm going to pick this. I'm going to plug it into my macro tracker, and then I'm going to call it good. Right? It's not going to be something that I stress about. If things don't go perfectly planned to what I had in my macro tracker, it's okay. I'm in control of my feelings and I'm able to find another alternative, right?
So I don't want you to steer clear from eating out. I want you to press into it. And I want you to be intentional. I want you to do your research, and I want you to get in the habit of feeling confident around dining out. Because once you do that and once you feel confident around dining out, you will see how much more of a lifestyle this is that is actually sustainable for you. Because the goal of this is to not stress you out. The goal of this is for you to feel like yes, this is sustainable for me. I can still go out and have a glass of wine, and have tacos with my friends on the weekend, and still reach my goals. Right? This is not about deprivation. This is about moderation. This is about figuring out what works for you, and doing it.
Tip number nine, find new things that are just as enjoyable. Okay. So this is a great opportunity for me to kind of talk about things in moderation. So for me, I know I love a good margarita. I love a good margarita. I know margaritas can be very high in calorie sometimes, depending on how it's made. So I have found my go to macro mark, especially in the summertime in the warmer months. It is literally the best thing I have posted it on my stories. It's a #macromark, it's 75 calories. It's so delicious. It checks off all of my cravings when it comes to margarita. So finding stuff that is just as enjoyable is so important. I know for me, I love a good nachos. I love good chips and salsa. So for me sometimes, I like to stock up on Joseph's Pita Lavash Bread. Make sure that I have it for the weekends so that I can cook a good chips and salsa or nacho night with my hubby. And get on the couch and Netflix and chill, and know that I am eating something that is not, this is probably 3 to 400 calories versus 1,000 to 3,000, depending on what you're eating or if you're eating out.
So finding things that are just as enjoyable. Sure, it's going to take a little bit of time upfront. It's going to take a little bit of research, like what is it that I want and what is it that I crave? And can I have a healthier alternative? Is there a healthy alternative for this? And sometimes, it's honestly just the experience.
So for example, there's this girl in the Macro Counting Made Simple Online Academy group. And she was talking about how she was drinking too much wine and too much beer on the weekends. And it just was not working for her goals. She just felt like she was literally tracking all of these calories going straight to alcohol. And she just wasn't feeling her best because she wasn't able to fuel her body with other foods.
So what she had found is that it wasn't necessarily the beer or wine that she was craving. She was more so craving the experience. What she decided to do was she mixed a half of kombucha, a half a thing of kombucha, and a half thing of sparkling water and put it in a wine glass. And created this same experience, but just with this 10 calorie drink versus whatever, the 2 or 300 calorie glass of wine that she was having four of, right. So sometimes it's just creating or recreating some sort of experience that will allow you and allow your brain to be satisfied without all of the additional things that are just going to make you not feel as best or not allow you to properly fuel your body.
So something to think about, I love a good switch up of just like for me, I've talked about this before. But Yasso ice cream bars, they just came out with these new dark chocolate dipped Yasso bars. I am telling you guys, they're so delicious. And they are macro friendly. I think there's nine grams of fat, 15 to 17 grams of carbs. And it satisfies my sweet tooth. I just have one of those and I am good to go.
So finding those things that are a little bit less in calories and allowing you to enjoy it. Or recreating that experience to tell your mind, "Hey, it's okay. I'm still enjoying this experience. It's just with not needing to have that fourth glass of wine."
And then tip number 10, which I've talked about this before. And a girl reminded me of this inside the Facebook group this past week. She said, "Memories over macros." To be completely 100 with you, it's so important that you create memories and you learn to recognize when it is important to stop letting macros be the number one priority in everything that you do. And again, going back to having this be a sustainable lifestyle. Just remember that there are certain times in your life that you're not going to get back. So it's okay if you go over your macros. Remember that. Be okay with it. Give yourself grace. Remember, consistency over perfection one day is not going to ruin your entire progress.
Think about this, right? Think about June, 2020. All right. We're in June, 2020. Or at least when I'm recording this, we're in June, 2020. Think about May, 2024. Are you really going to think about that one day in June, 2020 that you went over your macros because you wanted to make a really special memory? It was a graduation. It was an anniversary. It was a vacation. It was whatever it is, right? Your birthday. I know for me, I have a 30th birthday coming up.
It is okay. You're not going to be in 2024 looking back at June, 2020 being like, "On that day, I really wish I would have counted my macros." Right? You've got to look in the grand scheme of things and remember to practice moderation. Practice moderation in your mindset, practice moderation in what you're doing in terms of your habits. It's Okay, right?
So allow yourself have the glass of wine, allow yourself to enjoy the anniversary dinner, allow yourself to have the slice of cake. Whatever it is. It's okay. If it doesn't fit your macros, it's okay. And I know that you might be listening to this being like, "But that's contradictory to what you were saying before." You've got to remember the grand scheme of things. I will always tell you consistency over perfection. Always, always, always. And I will always tell you that if 95% of the time you are fueling your body optimally, you are nourishing your body. You're honoring your body with movement. You're more likely to make better decisions that allow you to feel your best. And so it's okay. That three to 5%, it's okay. Give yourself that grace.
All right. So let's recap the 10 things that I talked about today. Tip number one, stick to your macros. Remember this does not mean eating perfectly clean. It means eating what you want and eating it in moderation. Tip number two, do not beat yourself up for not being perfect. It's better to do it imperfectly consistently than perfectly inconsistently.
Tip number three, don't have an all or nothing mentality. It's okay to have that one untracked meal. But don't say, "Okay, since that one untracked meal happened, I'm going to beat myself up. So I'm just going to completely go off track the entire weekend." And you're beating yourself up. Stop with this all or nothing mindset.
Tip number four, focus on hitting your protein goals. Tip number five, honor your body with movement in the morning, and eat a nourishing meal afterwards to set the tone for the day. Number six, don't allow yourself feelings of thirst to confuse you to eating more than you actually need to. Just hydrate yourself. Keep that water bottle with you. Remember that sometimes your body is just asking you to hydrate it, not feed it.
Tip number seven, create a weekend routine. It will be much easier to stay on track. Tip number eight. Do your research. Know what you're going to eat before a restaurant. Make this a habit and press into dining out so that you stop fearing it. Tip number nine, find new and alternative things that are just as enjoyable. And tip number 10, decide what is more important in the moment. Memories or macros.
Now if you love this episode, I know that you're going to love episode 24, 7 Ways to Get Back on Track. If you do get off track on the weekend, I encourage you to listen to this episode and use these seven ways to help you get yourself back on track on Monday. I've linked it in the show notes so you can easily tune in there. If you love this episode, I would love to hear where you're tuning in from where I'd love to hear what tip really resonated with you. So be sure to screenshot this, post it up on your story. Tag me, juliealedbetter I love talking with you guys. Also, click the three dots if you're listening on Spotify or Apple Podcasts. You can copy the link, share it with a friend who needs it, or post it up on your social feeds. And I will talk to you guys in the next episode.