Worked hard with your training routines this week? Ate very healthy nutritious meals this week? Slept enough and did not overly stress your body and mind at work? Did not drown your sorrows in alcohol? Congratulations, you have made it through a week by being healthy and you are one step closer to reaching your ultimate fitness goals and body. Now to just get through the weekend without proverbially poking yourself in the eye.

How do you stop yourself from putting those crisps in your mouth when watching your favourite team play sport or when you are having friends over. (Of course, when you have friends over, you will have healthy options on your snack board right?)

Well, first of all, there is no such thing as accidentally eating a whole pizza or drinking 3 red bull and vodkas. We do it consciously every step of the way. So stop blaming the world out there for making you do these things. There is no Jedi mind tricks in this world of ours, it is all about the choices we make. Deciding that you are in control of your own nutrition destiny is the fist step in making it through the weekend.

Nobody is telling you to be a prude and not go out with your friends to have a drink. Option one can always be to be the designated driver, that way you can get out of drinking mindless empty calories. Step two should be to make up your mind on how many drinks you are going to have and stick to it. Choose drinks that you can sip on slowly like a glass of red wine that is actually good for your heart as well and stay away from high sugar cocktail.

Stay away from the peanuts on the table! Firstly, everybody stick their hands in the bowl and you don't know where those hands have been! That alone will keep your hands at bay and of course, action plan number two would be to move the bowl out of your reach, that way will ensure that you don't just mindlessly stick you hand out and take a couple of nuts.

Being the social creatures that we are, we have engrained it into our minds that we need to eat when socializing. If you do that, make sure that you choose a restaurant that you know the menu of and that serves nutritious and healthy food. Then, jump the gun and put your order in first. Now you will not feel tempted to change your healthy food order when burgers, pizza and creamy pasta get ordered by all the others at the table.

If you don't have plans over the weekend and your loved ones are out and about, leaving you alone, can set up some traps for your healthy eating plans. Boredom does not go well with healthy eating. Just because we have nothing else do does not mean you have to get up from the couch every 10 minutes to go and have a look at what is in the fridge. Three things can be done here. Go brush your teeth. This simple little trick can get your mind off food with the fresh taste of peppermint in your mouth. Second, go take a five minute walk or do some bodyweight squats, sit ups and push ups for five minutes. Exercise is a brilliant way to remind you why you are eating healthy and it will also take the edge off your bored hunger pangs and lastly, plan and schedule your meals and stick to it. If you have a schedule it is much easier to stick to it.

Going to a birthday party? You know what to expect right? Lots of pastries, cookies, chips and buckets full of alcohol. Not easy, but you can handle it. Make sure you eat a healthy meal before you go. This will ensure that you are not so hungry when you get to the party and just eat everything in sight. Also, follow your drinking rule mentioned earlier, choose something you can sip on throughout the evening.

So how do you manage through all of this? Planning, planning, planning. We need to make sure there is balance in our lives, otherwise we will go insane. If you know there is a party this weekend, plan your workouts and healthy eating around the party so that you can relax and have some fun. Don't just mindlessly do an extra long workout in the morning because you know you are going to be “bad” that evening. Training should not be a tool to punish yourself. If you keep on doing training as punishment, you will never learn to love it and it will always be a chore and not part of your lifestyle.

Have fun this weekend!