I was chatting to a member the other day who told me she’d had “a bad weekend.”
Her words, not mine.
She’d been really consistent for weeks, training hard, eating well, doing everything right.
Then a couple of nights out with friends came along, the wine was flowing, the food was rich, and suddenly she was panicking she’d thrown all her progress away.
You could see it in her face.
Guilt, worry, that sinking “what’s the point now?” feeling.
And I get it.
We’ve all been there.
In fact, this Saturday just gone, I was there myself.
I went down to London, had a few pints of Guinness, meals off plan.
If you looked at it on paper you’d say, “Coach didn’t exactly nail the diet this weekend.”
So what did I do yesterday?
Nothing extreme.
I wasn’t hungry first thing, my body still had plenty of fuel.
But I still stuck to the plan.
Normal meals, nothing skipped, nothing slashed.
Just carried on.
And that’s exactly what I’ll be doing this week.
This is the part most people get wrong.
They treat a binge like it’s a disaster.
Like all their progress is instantly gone.
And then they punish themselves the next day.
Fasting.
Skipping meals.
Hours of cardio.
Drastic calorie cuts.
That’s not discipline, that’s panic.
And panic always makes things worse.
A binge doesn’t mean you’ve failed.
Sometimes it’s just your body telling you the diet’s been a bit too aggressive and it needs more fuel.
Other times it’s nothing to do with food.
It’s stress, boredom, emotions, a way to distract yourself in the moment.
Either way, it doesn’t make you weak.
It just makes you human.
So what should you do the day after?
Exactly what I did.
Go back to your normal plan.
If you’re not hungry, you can eat a little lighter naturally, but don’t force restriction as punishment.
If you are hungry, then eat as planned and trust the process.
The binge is already done.
The only question now is whether you get back on track or let guilt run the show.
Think about it like learning anything new.
The piano, karate, jiu-jitsu … whatever.
You don’t walk in on day one and get a black belt.
You get thrown, tapped, humbled.
And the only way you progress through the belts is by showing up after those mistakes.
Same with learning a language.
I’m still working on Spanish at the moment.
I’ve made a mess of more sentences than I can count.
But each mistake moves me up a level.
Fitness works the same way.
Yet it’s the one area where people expect perfection instantly.
First photoshoot — abs.
First diet — no slip-ups.
First weekend off — total disaster.
That’s nonsense.
The reality?
Everyone trips.
Everyone overeats sometimes.
Everyone has weekends where life, fun, or emotions get the better of them.
The ones who succeed aren’t the ones who never mess up.
They’re the ones who get back on track the quickest.
So if you slipped this weekend, if you’re sat there feeling guilty, if your head’s telling you you’ve ruined it, listen to me carefully.
You haven’t.
You’re fine.
You don’t need to fix anything.
You just need to carry on.
Progress doesn’t come from perfection.
It comes from consistency.
From turning up again and again, even after the weekends that go off-plan.
That’s how you actually win.
Go smash that week!
-Ryan
P.S
If weekends keep knocking you off track, our 6 Week Meltdown starting soon will give you the structure, accountability and coaching you need to bounce back stronger.