Are Weekends Your Weak End?

July 2, 2019

By Mairead Rodgers, RD PHEc

Ever feel like you absolutely crush your fitness and nutrition during the week, only to be struggling on the weekend? You’re not alone! This is probably one of the biggest issues our members bring to us and we want to help you out!

Why is being super strict with yourself and then “cheating” all weekend an issue?

If your goal is weight loss or fat loss, we need to be consistent in your fitness and nutrition. If you eat for those goals and are in a caloric deficit (you’re taking in less calories than you’re burning), but then you’re eating way more calories than you’re burning on the weekend, you might be ending up actually taking in more calories than you’re burning, or just breaking even, when it’s averaged over the whole week. That’s going to result in not seeing your fat-loss goals, or could even result in gaining fat overall. Bigger repeated fluctuations, like following a strict diet for a few weeks or months, and then returning to old eating habits for a while, can even result in returning to a heavier weight each time you “slip” or “cheat”, and a bigger risk of some chronic diseases.

The solution?

We’ve got to be consistent in what we’re doing for nutrition and fitness, both over the course of the week, and in general for the rest of your life. When I’m working with nutrition clients to make changes, I always ask them if they can see themselves making the change we’re talking about for the next 18 months, including on weekends. I want them to be able to make the change forever, but forever is hard to wrap our heads around. 

If you are struggling with your weekends, it’s worth having a look at what you’re doing during the week. If you’re finding you’re needing to overeat on treat foods, is it possible you’re being too strict or not eating enough overall during the week? It sounds counter-intuitive, but if you’re not taking in enough fuel or just feel deprived, your body can make you overcompensate as a way to protect you. Maybe we need to have a peek at your diet during the week, just to make sure you’re getting what you need. If that’s not the case, keeping things interesting on the weekend might be the change you need to stay motivated. Get yourself moving if you can; one healthy habit encourages all the others! Get to the Saturday Weekender WOD, or get out for a run, walk or bike ride; whatever sounds fun to you! Focus on the easy things and what you can add to your diet instead of trying to avoid specific foods. Make sure you’re getting enough water in and lots of fruits and veggies. Still want some pizza or beer? No problem! Just work on the things you can ADD instead of the things we’re trying to AVOID. 

At the end of the day, remember that the name of the game here is consistency, not perfection, both throughout the week and in life in general. Don’t overthink it, and keep it simple!

Still struggling?  Book your FREE 15-Minute Nutrition Chat here  or email  maireadrodgers@degreecrossfitseaforth.com  to see how we can help!

4 Super Simple Meal Prep Ideas!

August 8, 2025
Written By: Mairead, Registered Dietitian What comes to mind when you think of meal prep? Is it just plain chicken with rice and broccoli? If you love that as your meal prep, great! But many people don't want to be stuck eating the same thing over and over, or don't want to be assembling full meals ahead of time. Maybe you just don't know what you'll want to eat tomorrow, let alone later this week! What if we made meal prep easier? Instead of making whole meals, what if we made components of meals that could be put together in any number of different ways. This would allow us to still get healthy meals on the table fast, but not have to eat the same thing! Check out these 4 super simple ideas for meal components you can prep ahead of time! 1. Raw veggies! Most of us know we should be eating more veggies, but often they're the afterthought of a meal. Try keeping some washed and chopped raw veggies on hand to pair with your meals with little effort! Even taking a few minutes to cut up some carrot sticks can make a difference! Want to make it even easier? Choose veggies that don't need any further prep, like baby carrots, mini peppers, baby cucumbers, and cherry tomatoes. Or you can buy a pre-cut veggie tray! If the veggies are ready in the fridge, there's a better chance you'll eat them. 2. Proteins! Try cooking a bulk batch of a protein option or two that can be used in different ways. Cook chicken in your slow cooker and then use it for sandwiches, chicken salad, or stir-fry. Cook some ground meat on the stove and use it for pastas, burrito bowls, or tacos. Hard-boiled eggs can be quick snacks or top salads. Cooked beans can be used in place of any of these ideas! Want to make it even easier? Grab a cooked rotisserie chicken at the grocery store and skip having to cook it yourself! Canned beans and fish are also low-prep options. 3. Whole grains! Whole grains bring in more fibre and nutrition than their more processed counterparts, but can take a smidge more prep. Try cooking up a pot of your favourite grain, like brown rice, quinoa, or barley. Use these to make a filling salad, to pair with a stir-fry, or for a bowl-style meal! To make it even easier, check out the microwaveable options in the grocery store. There are many low-prep whole grain options out there that can be ready in minutes! 4. A fun sauce! What makes a meal more satisfying? A sauce! And when our healthy food tastes good, we're more likely to eat it. Healthy fats from our sauces actually help us absorb more of certain vitamins from our vegetables and fruit! Try whipping up a quick homemade salad dressing, salsa, peanut sauce, hummus, or veggie dip. A quick internet search will give you thousands of recipes, or you can wing it and taste as you go! Meal prep doesn't have to be fancy and take a lot of time, and it doesn't have to mean boring meals! Try one of these super simple ideas to make healthy eating easier this week! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!

Just Start Somewhere!

July 23, 2025
Written By: Mairead, Registered Dietitian So often we put off making changes in our health and fitness because it's just so overwhelming. There's so much information out there and it feels like we need to do everything at once! Making big changes like joining a gym or overhauling your diet can be intimidating, even if we know how beneficial they would be. What if instead, we just started somewhere, right now? It doesn't have to be big or flashy. What's the smallest move you could make in the right direction today? Will one small change solve all your problems? Probably not. But one small change leads to another and another. And small changes maintained over time do improve your health overall. It's always better to do something than nothing! Here's some small changes you could try today or tomorrow to get the ball rolling: Not drinking enough water? Aim for one or two glasses more today. Want to eat healthier? Add and extra serving of vegetables or fruit today. Worried about your protein intake? See if you can include a source of protein at your meals today. Want to get moving? Go for a 10 minute walk at whatever pace feels good. The point isn't to tackle everything at once. The goal is to just start moving things in the right direction as you work towards your goals! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!

How Exercise Can Change Your Day (For the Better!)

July 18, 2025
Written By: Coach Sienna Training your body through exercise can provide more benefits than just improving your physical health. It can also support emotional wellbeing, mindset, mood and mental health! As much as working out can physically be tiring and challenging. It also challenges your mind which is just as good. Here is what is going on in your body when working out… Endorphins (happy, feel good hormones) Your body releases these when you are exercising and can impact how you feel. Example of this would be runners high. This happens when a release of these feel good chemicals occur during or after a workout. This happens biologically and is a mood elevator! Dopamine (motivation chemical) Is the brains reward chemical which also makes an appearance during exercise. This chemical affects your motivation and focus and overall sense of accomplishment and the “I can do anything!” Mentality. Serotonin (mood regulator) Serotonin helps balance your mood and keep you happy! Regular exercise can increase the production of this hormone.Overall change your day and even your life. Reduces Cortisol (stress hormone) Cortisol is our bodies stress hormone which can affect our mood negatively and make us feel like blah. During exercise this hormone is than kicked to the curb and replaced with our happy ones. Regular exercise can also help reduce this hormone over time overall leading a happy life. Confidence Since working out gives you a sense of accomplishment and that you did something hard. This can improve your confidence and help you release that you can do hard things. Confidence from a workout can help you flow into your work day with that same feeling and mindset. Movement as a Emotional Outlet Exercise can be hard and this can be a place to let out built up energy in your body instead of storing it. Maybe you had a hard week a work or something isn't working out in your favour. Exercise provides this outlet for these feelings and can help process them. Exercise is more than just a workout. You rewire your brain and change your mindset. It Improves your mood calming your nerves and provides an emotional outlet. Exercise isn't just for your physical health it also supports your mental health which is just as important! Ready to get moving? Book your Free Consultation by CLICKING HERE , or email us at info@degreefitnessseaforth.com to inquire.