weekend self sabotage

We’ve all done it. Monday through Friday we are meal prepping, counting macros, and working towards our health and fitness goals

A balanced dinner may look like this. Half of it is colorful veggies that were cooked in avocado oil, you’ve got some lean steak and a 1/2 sweet potato.

You rock your nutrition all week long and then …….. The Weekend!

Your work friends see you all week eating quinoa and berries and then the weekend comes.

All week you’ve been good right, a beer isn’t going to hurt? Maybe vodka, that has less calories right? A little OJ mixed in won’t matter – I mean it’s orange juice right? (8 oz of orange juice has more than double the calories of 1 orange – but more on that in another blog).

Weekends have the ability to sabotage all of the effort we make during the week. You’ll end up wondering why you’ve hit a plateau. The answer usually isn’t hard to find.

Here are 3 easy tips to overcoming your weekend sabotage.

1. When you plan, include the weekend. Plan your weekend meals.

Whatever success you had Monday – Friday at say 5pm Happened because you planned for it to happen.

Without a plan, you will just end up down the old path of just winging it and you know where that go you? It got you moving away from your goals and not towards them. If one or two of those are going to be eating out, then account for that in the meals you are cooking. Do better.

2. Make better choices when you are out. I preach about better choices.

The more small positive choices the better.

Like the choices you make during the week. We often forget about the small choices on weekends. Those choices move you away from your goals just as fast as the positive ones move you towards your goals.

Look at the menu and find better choices. Fill your plate up with veggies. If someone is forcing you to eat a dessert, or have a second sugary drink, knowing full well you have a goal, do they really have your back? Or maybe you haven’t told them about your goals. Which leads me to…

3. Tell your circle. “I have a goal and I’m sticking to it!”

Tell the people in your circle that you have a goal and that it’s important to you.

Ask them for their support when they are around. Just because you don’t eat their new favorite dessert doesn’t mean you don’t love them. It means that you are taking care of you. No one else is going to. You have to make the effort.

If you’ve become stagnant in moving towards your goals, look here first. See where you can improve.

If you need help, book a free 15 minute intro with me and I’ll help you with some ideas.

Maci Lowery – Nutrition Coach at Sweat Factory Crossfit

Inspired by Coach Jennifer from Northglenn Health and Fitness

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Danielle is currently an intern at Sweat Factory CrossFit. She loves toes to bar and helping people meet challenges. When Danielle is not at the gym, you can find her having out with her kids and friends along with paddle boarding and going to the beach! You can also find her hanging out with her kids at SFC!





CF-L1 Certified
U.S. Rowing Coaching Certification – Level II
Professional Rowing Coach and competitor since 1995




Since 2013
Certified Level 2 Crossfit Trainer
Interamericana – Ponce, PR UNIVERSITY OF PUERTO RICO – Ponce, P.R., US
Certifications- American Sport and Fitness Association
CrossFit L1 & L2
Personal Trainer license of Puerto Rico
Level Method Certified Coach



Having competed in most high-school sports, finding an athletic outlet as an adult was a challenge. After a few seasons of one sport or another, I’d find myself bored of it… until I found CrossFit in 2016 and haven’t looked back. Since then, I’ve gained the back/core strength necessary to overcome prior years of lower back pain. The constantly varied functional movements of CrossFit actually taught me better body mechanics, allowing me to grow in both athleticism and confidence. I want to share my love for this sport with all those who believe – or have been told – that they could no longer do something they love. Our bodies are made to move and our spirits are rewarded when they do!


Fitness Coach since 2018
Level 1 CrossFit Trainer
Level Method Certified Coach
Precision Nutrition Certified



I have always been part of some type of sport since junior high and high school. Basketball, Volleyball, Track. Dance etc. I attended college on a dance scholarship dancing for the Basketball team half time shows then moving on to Professional Ballroom Dance after. I traveled the US competing for 6 + years. Then, yes, I became a mother. Actually a 225 lb mom! I made the decision I would look 21 again no matter the pain and sweat involved. I took up running and with Clint began Triathlons. The next few years we’re full of Triathlons, Marathons obstacle races and Ultramarathons. Including a 50k trail race. I lost my weight, ALL OF IT. And was thin but wanted more tone. Clint gave me a weightlifting routine & proved to me a woman can lift weights and get LEAN and tone. NOT big & bulky. As a Firefighter and a Pro-Women’s Football player, I strive to stay in top physical condition. Nine years ago we found Crossfit. It is the perfect balance of full-body, core strength, endurance and explosive intensity that I need for both of my careers.


Since 2012
Certified Level 1 Crossfit Trainer
Pendlay Olympic Lift Certification
CrossFit Kids Certified
CrossFit Weightlifting Trainer Certified
Level Method Certified Coach
Precision Nutrition Certified
Menopause for Athletes Nutrition certified



After my time playing College Football ended, I became comfortable as a “Couch Potato” for the next ten years. Then I discovered the Body for Life challenge and lost 35 lbs. TWICE! Ask me & I’ll share the story with you. The new me began training for Triathlons. I have competed in over 100 triathlons including 4 half Ironman and 3 full Ironman races, 15 marathons, (6) 50k marathons, and (4) 50-mile ultra marathons. I found Crossfit 9 years ago when looking for something new and fun. Maci and had started a website coaching others in nutrition and exercise. Then we decided to begin our new journey with our own CrossFit Box. My background also includes the study of nutrition in college and I am a retired Paramedic of 28 years.


Since 2012
Certified Level 1 Crossfit Trainer
Pendlay Olympic Lift Certification
CrossFit Gymnastics Trainer Certified
CrossFit Weightlifting Trainer Certified
EMS Captian and Paramedic
Level Method Certified Coach


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