Sustaining Progress and Navigating Weekends for Lasting Results

In this episode of The Nicola Graham Podcast, I am addressing a common challenge faced by many women: maintaining their progress over the weekends without falling off track. Discussing the importance of creating a balanced approach to weekends, one that relieves the internal pressure of Monday to Friday stressors while fostering better decision-making and planning.

I am sharing strategies and tools to establish a structured yet flexible weekend routine that includes non-restrictive plans for indulgences, movement, and nutrition. The episode emphasises the value of self-awareness, emotional well-being, and energy management in achieving lasting results, especially during the festive season. I also want you to reflect on your habits and consider joining the thriving women community for additional support and accountability.

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00:00 Introduction: Sustaining Results Over Weekends

00:38 Understanding Weekend Setbacks

02:00 The Pressure Cooker Effect

03:43 Planning for Indulgence

05:56 Alcohol and Weekend Choices

11:31 Creating a Balanced Weekend Routine

14:46 Movement and Nutrition Strategies

19:10 Balancing Weekend Indulgences with Nutrition

19:32 Choosing the Right Restaurant

21:10 Self-Awareness and Quick Recovery

22:33 Managing Guilt and Enjoying Indulgences

27:12 Energy Management vs. Willpower

31:54 Weekend Rituals and Mental Health

35:28 Reflecting and Planning Ahead

36:37 Final Thoughts and Encouragement