You CAN Have Nights Out And Still Make Progress

Ey up,

It’s that time of year.

Hen dos. Weddings. Stag weekends. City breaks. Ibiza. Marbella. Your mate’s BBQ that’s somehow now a 3-day event 🍻

And suddenly the same people who were “on it” with their fitness are now pretending a social event means they can’t possibly keep their nutrition together.

Let’s get this straight:

A big night out isn’t a free pass to act like calories don’t exist.

But it’s also not a reason to starve yourself all week and punish yourself after.

Here’s the stuff I see people do:

❌ Eat 1,200 calories a day for 5 days to “make room” for the weekend

❌ Train twice a day then skip the gym for a week after

❌ Panic because they had 3 cocktails, binged a takeout the next day, and reset their entire fitness journey out of guilt

❌ Do absolutely nothing all week and hope the weekend somehow balances itself

Here’s what you can do instead:

✅ Plan ahead
Look at what you’ve got coming up. Adjust calories in the days before slightly. Save a few hundred here and there. That’s it. Not starvation. Just budgeting.

✅ Prioritise protein
The same 30g of protein per meal still matters whether you’re at home or at a hotel buffet. Protein keeps you full, supports your training, and slows down the snack spiral.

✅ Drink like someone with a goal
You don’t need to be sober. But 6 double rum and cokes, 4 shots of tequila, and a 3am kebab will stall your progress. Vodka sodas exist. Choose your chaos 🤷‍♂️

✅ Walk more
You’ll be hungover anyway. Walk it off. Move your body. Sweat a bit. Don’t just lie horizontal and order Deliveroo for 3 days straight.

✅ Get back to normal after
Not “compensate” with cardio. Not fast all day Monday. Just get back to your normal meals and training. The quicker you get back to routine, the less it matters 💪 

Big weekends aren’t the problem

Most of my clients drink and eat out regularly, and still make progress.

How you respond to big weekends is the problem.

You can have a great social life and be in shape 🙌 

You just need to stop pretending they’re mutually exclusive.

This is the kind of stuff I help clients with every week. An actual strategy that fits around their life, not just a generic plan that crumbles the second a beer or prosecco bottle gets opened.

Want to see how it works?

👉 Book your free consultation call here and I’ll show you.

Cheers,

Sheep 🐏