Why You Binge Eat at the Weekends

(And How to Stop)

By Adrian| August 14th, 2022

“Whenever I do Something, I do it Right.”

Have you ever started a fitness program full of enthusiasm from the get go?

Maybe you told yourself “I’m not eating chocolate for the next 12 weeks” or “I’m not going drinking until all of this is over.”

You believe that “whenever I do something, I do it right” and that you want to give it “100% from the get-go.”

This usually results in some short-term progress the first week or two. But usually around the three-week mark, temptation gets the better of us & we can no longer live up to the promises we told ourselves. Then we completely break out.

Why? Because this “all or nothing” mentality is a dangerous approach.

What happens when you tell yourself you can’t have something? You immediately want it!

In fact, subconsciously, you probably think and crave more about the food or drink than you usually would have previously.

The result of all of this? Binge Eating

Binge Eating:

Binge eating often comes from being too restrictive until you’ve had enough, you use up all of your will power & eventually give in.

When you ‘break your diet,’ the mentality is “I’ve already messed up so I’m going to completely go to town on it.”

Once you give in, the heavens open. One biscuit turns into a pack of biscuits. A scoop of Ben & Jerry’s turns into the full tub. A bowl of cereal turns into the full package. I’ve been there before and I know the feeling!

In fact, in summer 2020 I tried (and unfortunately failed twice) out an extremely challenging program called “75 Hard” which didn’t allow any ‘cheat meals’ or any alcohol for the duration of the program – 75 days.

Usually, my nutrition is pretty consistent and 90% of the time. I’m eating nutrient dense foods and enjoying them. However, like everyone, I enjoy my treats from time to time.

Whether that’s eating out a restaurant once a week, having some chocolate, grabbing an occasional latté at the weekend or enjoying some ice-cream.

Do I eat these foods all the time? No! They are remaining 10% “discretionary” calories of my diet – the other 90% being more nutrient dense foods.

My Unplanned 10,000 Calorie Challenge!

When I jumped into this program, completely cutting out all of these foods was challenging. I suddenly craved chocolate more than ever!

I started thinking about eating ice-cream, having cereal & junk food more than I previously would’ve!

When I didn’t complete all of the criteria for the program on day 42 (it happened to me twice on this same day the two times I did it!), guess what happened afterwards? I went on a binge.

I wasn’t using MyFitnessPal on those days, but if I did track my intake, I would imagine my calorie count was as high as 8,000 – 10,000 calories.

I had bowls upon bowls of cereal. Chocolate – lots of chocolate! Ice-cream, biscuits – you name it! Everything I could get my hands on!

The feeling of guilt and shame I felt afterwards was awful.

And it’s not a nice place to be in. The next day I felt (and looked) terrible. I weighed myself the following morning and I had increased my weight by 4Kg overnight!

I’m educated enough to know that most of that was weight I was carrying from stored carbohydrates (which was gone 2 days later).

However, I also did know that I needed to change something – starting with my mindset.

Mindset Shift - Foods Don’t Have Morals:

If this has happened to you in the past or you can resonate with it, you are not alone! It is a very common struggle!

And I don’t like to say ‘fix it’ because ‘fix it’ implies something is wrong with you.

Binge eating doesn’t mean something is wrong with you, it just means you’re human. It’s not normal, but it’s common.

The most important thing I want to say first about this is that if you struggle with binge eating, there are people who are specialists who can work with you to teach you how to stop binge eating.

If you are nervous, anxious, or worried about being judged or not knowing what to do, go see a specialist. I am giving more general advice.

Now regarding our mindset - it is important to address it in relation to binge eating.

If you classify foods as “good” or “bad” it brings with it negative connotations around food. Food’s don’t have morals.

There are no “good” or “bad” foods per se. There is no such thing as a “right” or “wrong” food.

Low vs High Nutrient Foods/Low vs High Calorie Foods:

And I say this because when people are binge eating, a lot of the time the issue is that they eat something that they think is bad, and then this is the negative pattern they go in:

1.) They eat it

2.) They think they f*^ked up

3.) They say “Well, I already f*^cked up, I might as well keep going. I’ll get back on track tomorrow. I’ll get back on track on Monday.”

The process of eating something they deem as bad then continues the negative cycle of “I screwed up, I might as well keep screwing up.” And that is SO, so important to understand.

Everything is okay in moderation. Creating this moderation control will help you a lot.

Always Something > All or Nothing:

For anyone starting out a program, I can understand how difficult it could be if you were to have that “all or nothing” mentality and be too restrictive in your diet. Why?

Because most people have never gone a week without having some chocolate or some ice-cream or pizza.

Why do you suddenly expect yourself to be able to last 6 weeks or 12 weeks or whatever the duration of your program is without having any of these things?

From my own coaching experience, usually around the three-week mark is when the novelty of starting something new ends.

Our will power is being pushed to the limit. And just like when you exercise, the more you work your muscles, the more exhausted they become, your will power is the same.

There’s only so much tension you will power can accumulate before it reaches boiling point.

And when we do reach boiling point, that’s when we break out and start eating all of those foods we deprived ourselves from having which results in binge eating.

Binge eating can be avoided by implementing flexible dieting instead.

Flexible Dieting:

Flexible dieting is when you get 80-90% of the calories you eat from nutrient dense foods leaving you with about 10%-20% of your calories to have more flexibility with.

(Note: Say for example you apply the 80/20 approach, it is 80% of your calories (not your food) that comes from nutrient dense sources.

E.g. you’re eating 2,000 calories a day. 1,600 of them are single-ingredient, 400 of them are more processed).

With flexible dieting, it helps develop the mindset that there are no foods off-limit.

If you strategically include the foods in your diet in moderation and your calories are in check, you can still tone up and improve your body composition.

Having a flexible approach gets you out of the mindset that things need to be “perfect” and helps reinforce the concept that always something is better than all or nothing.

Your relationship with food will be a huge part of your life and lifestyle. Don’t stress out over enjoying yourself.

Going 100% all in on your diet isn’t perfection. It’s prison.

Instead of having a treat at the weekend and being restrictive during the week, I would recommend you micro-dose your favourite foods throughout the week.

Why always wait until Saturday before you have some chocolate? Why not have small pieces of chocolate everyday?

This way, you’re keeping yourself satisfied on a daily basis rather than saving yourself for a bigger blowout at the weekend.

Binge Eating Triggers:

Before I share some strategies of how to stop yourself from binge eating, it is important to understand the most common triggers.

Binge eating usually arises out of one of four emotions (or maybe a combination of them): Think HALT – Am I:

  • Hungry?

  • Angry?

  • Lonely?

  • Tired?

In my example above, I wasn’t hungry or tired but I was angry and felt somewhat lonely after failing to complete the program!

Other times in the past, I may have been hungry or equally as common – tired.

Either way, it’s important to be aware of your emotions and usually binge eating does arise out of one of the four emotions above.

How I Stop Myself from Binge Eating:

If you feel one of these emotions or feel like you have an urge to binge, try some of these tips:

• Set a timer for 5 minutes and after the time is up, make a choice that feels right.

• Go for a walk so you’re away from the kitchen/food.

• Brush your teeth (we rarely want food after a nice taste in our mouths).

• Call a friend.

• Ask yourself this powerful question: ‘Is this decision I’m about to make giving me short-term gratification or long term growth?’

Why are these strategies effective?

Because a lot of the decisions we make are based on instinct to change the way we feel.

Usually this is for temporary pleasure.

All of the above require you to delay the action by either distracting yourself or pausing in the moment to be more present.

If you can catch yourself in the moment you’re tempted to binge, slow down your thinking and bring yourself back to the present, you will find it much easier to manage.

And finally remember, if you do go on a binge, it’s time to reset.

You binged out on Saturday evening? Fair enough.

Don’t let it roll into Sunday. If it does happen, there’s no point beating yourself up about it.

The most important thing is you do not quit! You can’t change the past but you can change what you do going forward.

The Takeaways:

If you are starting a new fitness program and were thinking about going for that ‘all or nothing approach,’ my only advice is be careful of the potential drawbacks.

Hopefully after reading this you might be more open to having a flexible and lenient approach which in turn will increase your chances of adherence and sticking to it which ultimately is the most important thing!

Accept that you can’t always be “all or nothing” and instead aim for “always something.”

This will help you get out of the restrictive dieting mindset, reduce the likelihood of you binge eating and increase your overall enjoyment levels.

Thanks for reading. I hope you found this beneficial.

References: Syatt, J – 2019: “How to Stop Binge Eating.”

4). Not Falling for the Test of Success

While the above three relate specifically to training and nutrition, this final topic related to mindset. In the past, I’ve fallen victim to the test of success. What’s the test of success?


You know that feeling of accomplishment you get when you put a few “good days” back to back? For instance, Monday - Friday you’ve been eating really healthily and so you feel like rewarding yourself at the weekend? Or that sense of achievement you feel when you weigh yourself and see the scale move down and you now look forward to treating yourself.


I love those feelings too - everyone loves to win. But a mistake I made in the past was to let these wins give me a false sense of security. I justified these wins to allow myself to go binge-eating at the weekend and reverting back to my old habits. I would eat portions of food way bigger than normal. This all came off the back of getting a false sense of security from encountering a small win.


I let the test of success get to me - that temptation to “take the foot off the gas” when you experience a win instead of striving for better. It’s a fine line. So, while I’m not saying you shouldn’t take time to celebrate the wins, I am saying it’s important not to let complacency kick in when you do win. Not to allow yourself to lose your momentum and revert back to old habits.


I have lost weight before and rebounded so I know what it feels like. However, this year, I managed to lose weight and keep it off forever by focusing on the fundamentals and handling the test of success. So when you experience a win, when you start making progress, are you going to become comfortable and coast? Or are you going to continue to do the fundamentals that led to your success in the first place? This has been one of the biggest changes I’ve made this year – in my mindset.


Remember, losing weight is one skill to master, but creating a lifestyle change where you can learn how to sustain it and keep it is another skill entirely in itself. Being aware of the test of success and following the fundamentals is the final (and perhaps most important) way to stay lean year round.

The Takeaway

  1. Strength train consistently – pick a number of days you are 90% confident of adhering to.
  2. Focus on performing better and in turn you will start to look better.
  3. Walk more!
  4. The best “diet” needs to include foods you enjoy and be sustainable.
  5. Don’t fall for the test of success when you do encounter a win.


Thank you for reading – I hope you learned something new and got some value from this.


If you did get value from it, please pay the fee. What's the fee?


If you find this content valuable (maybe you learned something new or are going to implement a new practice) then please share my blog post with a friend or on your social stories and tag me on Instagram (@McLifestyleFitness).


For such a small act that doesn't cost anything, it really helps me reach more people and spread the word on how to optimise your health and fitness.


I don’t run ads towards my blog posts, everything I’ve done to date has been done organically from people like you reading spreading the good word. I’d appreciate your continued support.

4). Not Falling for the Test of Success

While the above three relate specifically to training and nutrition, this final topic related to mindset. In the past, I’ve fallen victim to the test of success. What’s the test of success?


You know that feeling of accomplishment you get when you put a few “good days” back to back? For instance, Monday - Friday you’ve been eating really healthily and so you feel like rewarding yourself at the weekend? Or that sense of achievement you feel when you weigh yourself and see the scale move down and you now look forward to treating yourself.


I love those feelings too - everyone loves to win. But a mistake I made in the past was to let these wins give me a false sense of security. I justified these wins to allow myself to go binge-eating at the weekend and reverting back to my old habits. I would eat portions of food way bigger than normal. This all came off the back of getting a false sense of security from encountering a small win.


I let the test of success get to me - that temptation to “take the foot off the gas” when you experience a win instead of striving for better. It’s a fine line. So, while I’m not saying you shouldn’t take time to celebrate the wins, I am saying it’s important not to let complacency kick in when you do win. Not to allow yourself to lose your momentum and revert back to old habits.


I have lost weight before and rebounded so I know what it feels like. However, this year, I managed to lose weight and keep it off forever by focusing on the fundamentals and handling the test of success. So when you experience a win, when you start making progress, are you going to become comfortable and coast? Or are you going to continue to do the fundamentals that led to your success in the first place? This has been one of the biggest changes I’ve made this year – in my mindset.


Remember, losing weight is one skill to master, but creating a lifestyle change where you can learn how to sustain it and keep it is another skill entirely in itself. Being aware of the test of success and following the fundamentals is the final (and perhaps most important) way to stay lean year round.

The Takeaway

  1. Strength train consistently – pick a number of days you are 90% confident of adhering to.
  2. Focus on performing better and in turn you will start to look better.
  3. Walk more!
  4. The best “diet” needs to include foods you enjoy and be sustainable.
  5. Don’t fall for the test of success when you do encounter a win.


Thank you for reading – I hope you learned something new and got some value from this.


If you did get value from it, please pay the fee. What's the fee?


If you find this content valuable (maybe you learned something new or are going to implement a new practice) then please share my blog post with a friend or on your social stories and tag me on Instagram (@McLifestyleFitness).


For such a small act that doesn't cost anything, it really helps me reach more people and spread the word on how to optimise your health and fitness.


I don’t run ads towards my blog posts, everything I’ve done to date has been done organically from people like you reading spreading the good word. I’d appreciate your continued support.

4). Not Falling for the Test of Success

While the above three relate specifically to training and nutrition, this final topic related to mindset. In the past, I’ve fallen victim to the test of success. What’s the test of success?


You know that feeling of accomplishment you get when you put a few “good days” back to back? For instance, Monday - Friday you’ve been eating really healthily and so you feel like rewarding yourself at the weekend? Or that sense of achievement you feel when you weigh yourself and see the scale move down and you now look forward to treating yourself.


I love those feelings too - everyone loves to win. But a mistake I made in the past was to let these wins give me a false sense of security. I justified these wins to allow myself to go binge-eating at the weekend and reverting back to my old habits. I would eat portions of food way bigger than normal. This all came off the back of getting a false sense of security from encountering a small win.


I let the test of success get to me - that temptation to “take the foot off the gas” when you experience a win instead of striving for better. It’s a fine line. So, while I’m not saying you shouldn’t take time to celebrate the wins, I am saying it’s important not to let complacency kick in when you do win. Not to allow yourself to lose your momentum and revert back to old habits.


I have lost weight before and rebounded so I know what it feels like. However, this year, I managed to lose weight and keep it off forever by focusing on the fundamentals and handling the test of success. So when you experience a win, when you start making progress, are you going to become comfortable and coast? Or are you going to continue to do the fundamentals that led to your success in the first place? This has been one of the biggest changes I’ve made this year – in my mindset.


Remember, losing weight is one skill to master, but creating a lifestyle change where you can learn how to sustain it and keep it is another skill entirely in itself. Being aware of the test of success and following the fundamentals is the final (and perhaps most important) way to stay lean year round.

The Takeaway

  1. Strength train consistently – pick a number of days you are 90% confident of adhering to.
  2. Focus on performing better and in turn you will start to look better.
  3. Walk more!
  4. The best “diet” needs to include foods you enjoy and be sustainable.
  5. Don’t fall for the test of success when you do encounter a win.


Thank you for reading – I hope you learned something new and got some value from this.


If you did get value from it, please pay the fee. What's the fee?


If you find this content valuable (maybe you learned something new or are going to implement a new practice) then please share my blog post with a friend or on your social stories and tag me on Instagram (@McLifestyleFitness).


For such a small act that doesn't cost anything, it really helps me reach more people and spread the word on how to optimise your health and fitness.


I don’t run ads towards my blog posts, everything I’ve done to date has been done organically from people like you reading spreading the good word. I’d appreciate your continued support.

4). Not Falling for the Test of Success

While the above three relate specifically to training and nutrition, this final topic related to mindset. In the past, I’ve fallen victim to the test of success. What’s the test of success?


You know that feeling of accomplishment you get when you put a few “good days” back to back? For instance, Monday - Friday you’ve been eating really healthily and so you feel like rewarding yourself at the weekend? Or that sense of achievement you feel when you weigh yourself and see the scale move down and you now look forward to treating yourself.


I love those feelings too - everyone loves to win. But a mistake I made in the past was to let these wins give me a false sense of security. I justified these wins to allow myself to go binge-eating at the weekend and reverting back to my old habits. I would eat portions of food way bigger than normal. This all came off the back of getting a false sense of security from encountering a small win.


I let the test of success get to me - that temptation to “take the foot off the gas” when you experience a win instead of striving for better. It’s a fine line. So, while I’m not saying you shouldn’t take time to celebrate the wins, I am saying it’s important not to let complacency kick in when you do win. Not to allow yourself to lose your momentum and revert back to old habits.


I have lost weight before and rebounded so I know what it feels like. However, this year, I managed to lose weight and keep it off forever by focusing on the fundamentals and handling the test of success. So when you experience a win, when you start making progress, are you going to become comfortable and coast? Or are you going to continue to do the fundamentals that led to your success in the first place? This has been one of the biggest changes I’ve made this year – in my mindset.


Remember, losing weight is one skill to master, but creating a lifestyle change where you can learn how to sustain it and keep it is another skill entirely in itself. Being aware of the test of success and following the fundamentals is the final (and perhaps most important) way to stay lean year round.

The Takeaway

  1. Strength train consistently – pick a number of days you are 90% confident of adhering to.
  2. Focus on performing better and in turn you will start to look better.
  3. Walk more!
  4. The best “diet” needs to include foods you enjoy and be sustainable.
  5. Don’t fall for the test of success when you do encounter a win.


Thank you for reading – I hope you learned something new and got some value from this.


If you did get value from it, please pay the fee. What's the fee?


If you find this content valuable (maybe you learned something new or are going to implement a new practice) then please share my blog post with a friend or on your social stories and tag me on Instagram (@McLifestyleFitness).


For such a small act that doesn't cost anything, it really helps me reach more people and spread the word on how to optimise your health and fitness.


I don’t run ads towards my blog posts, everything I’ve done to date has been done organically from people like you reading spreading the good word. I’d appreciate your continued support.

4). Not Falling for the Test of Success

While the above three relate specifically to training and nutrition, this final topic related to mindset. In the past, I’ve fallen victim to the test of success. What’s the test of success?


You know that feeling of accomplishment you get when you put a few “good days” back to back? For instance, Monday - Friday you’ve been eating really healthily and so you feel like rewarding yourself at the weekend? Or that sense of achievement you feel when you weigh yourself and see the scale move down and you now look forward to treating yourself.


I love those feelings too - everyone loves to win. But a mistake I made in the past was to let these wins give me a false sense of security. I justified these wins to allow myself to go binge-eating at the weekend and reverting back to my old habits. I would eat portions of food way bigger than normal. This all came off the back of getting a false sense of security from encountering a small win.


I let the test of success get to me - that temptation to “take the foot off the gas” when you experience a win instead of striving for better. It’s a fine line. So, while I’m not saying you shouldn’t take time to celebrate the wins, I am saying it’s important not to let complacency kick in when you do win. Not to allow yourself to lose your momentum and revert back to old habits.


I have lost weight before and rebounded so I know what it feels like. However, this year, I managed to lose weight and keep it off forever by focusing on the fundamentals and handling the test of success. So when you experience a win, when you start making progress, are you going to become comfortable and coast? Or are you going to continue to do the fundamentals that led to your success in the first place? This has been one of the biggest changes I’ve made this year – in my mindset.


Remember, losing weight is one skill to master, but creating a lifestyle change where you can learn how to sustain it and keep it is another skill entirely in itself. Being aware of the test of success and following the fundamentals is the final (and perhaps most important) way to stay lean year round.

The Takeaway

  1. Strength train consistently – pick a number of days you are 90% confident of adhering to.
  2. Focus on performing better and in turn you will start to look better.
  3. Walk more!
  4. The best “diet” needs to include foods you enjoy and be sustainable.
  5. Don’t fall for the test of success when you do encounter a win.


Thank you for reading – I hope you learned something new and got some value from this.


If you did get value from it, please pay the fee. What's the fee?


If you find this content valuable (maybe you learned something new or are going to implement a new practice) then please share my blog post with a friend or on your social stories and tag me on Instagram (@McLifestyleFitness).


For such a small act that doesn't cost anything, it really helps me reach more people and spread the word on how to optimise your health and fitness.


I don’t run ads towards my blog posts, everything I’ve done to date has been done organically from people like you reading spreading the good word. I’d appreciate your continued support.

4). Not Falling for the Test of Success

While the above three relate specifically to training and nutrition, this final topic related to mindset. In the past, I’ve fallen victim to the test of success. What’s the test of success?


You know that feeling of accomplishment you get when you put a few “good days” back to back? For instance, Monday - Friday you’ve been eating really healthily and so you feel like rewarding yourself at the weekend? Or that sense of achievement you feel when you weigh yourself and see the scale move down and you now look forward to treating yourself.


I love those feelings too - everyone loves to win. But a mistake I made in the past was to let these wins give me a false sense of security. I justified these wins to allow myself to go binge-eating at the weekend and reverting back to my old habits. I would eat portions of food way bigger than normal. This all came off the back of getting a false sense of security from encountering a small win.


I let the test of success get to me - that temptation to “take the foot off the gas” when you experience a win instead of striving for better. It’s a fine line. So, while I’m not saying you shouldn’t take time to celebrate the wins, I am saying it’s important not to let complacency kick in when you do win. Not to allow yourself to lose your momentum and revert back to old habits.


I have lost weight before and rebounded so I know what it feels like. However, this year, I managed to lose weight and keep it off forever by focusing on the fundamentals and handling the test of success. So when you experience a win, when you start making progress, are you going to become comfortable and coast? Or are you going to continue to do the fundamentals that led to your success in the first place? This has been one of the biggest changes I’ve made this year – in my mindset.


Remember, losing weight is one skill to master, but creating a lifestyle change where you can learn how to sustain it and keep it is another skill entirely in itself. Being aware of the test of success and following the fundamentals is the final (and perhaps most important) way to stay lean year round.

The Takeaway

  1. Strength train consistently – pick a number of days you are 90% confident of adhering to.
  2. Focus on performing better and in turn you will start to look better.
  3. Walk more!
  4. The best “diet” needs to include foods you enjoy and be sustainable.
  5. Don’t fall for the test of success when you do encounter a win.


Thank you for reading – I hope you learned something new and got some value from this.


If you did get value from it, please pay the fee. What's the fee?


If you find this content valuable (maybe you learned something new or are going to implement a new practice) then please share my blog post with a friend or on your social stories and tag me on Instagram (@McLifestyleFitness).


For such a small act that doesn't cost anything, it really helps me reach more people and spread the word on how to optimise your health and fitness.


I don’t run ads towards my blog posts, everything I’ve done to date has been done organically from people like you reading spreading the good word. I’d appreciate your continued support.

4). Not Falling for the Test of Success

While the above three relate specifically to training and nutrition, this final topic related to mindset. In the past, I’ve fallen victim to the test of success. What’s the test of success?


You know that feeling of accomplishment you get when you put a few “good days” back to back? For instance, Monday - Friday you’ve been eating really healthily and so you feel like rewarding yourself at the weekend? Or that sense of achievement you feel when you weigh yourself and see the scale move down and you now look forward to treating yourself.


I love those feelings too - everyone loves to win. But a mistake I made in the past was to let these wins give me a false sense of security. I justified these wins to allow myself to go binge-eating at the weekend and reverting back to my old habits. I would eat portions of food way bigger than normal. This all came off the back of getting a false sense of security from encountering a small win.


I let the test of success get to me - that temptation to “take the foot off the gas” when you experience a win instead of striving for better. It’s a fine line. So, while I’m not saying you shouldn’t take time to celebrate the wins, I am saying it’s important not to let complacency kick in when you do win. Not to allow yourself to lose your momentum and revert back to old habits.


I have lost weight before and rebounded so I know what it feels like. However, this year, I managed to lose weight and keep it off forever by focusing on the fundamentals and handling the test of success. So when you experience a win, when you start making progress, are you going to become comfortable and coast? Or are you going to continue to do the fundamentals that led to your success in the first place? This has been one of the biggest changes I’ve made this year – in my mindset.


Remember, losing weight is one skill to master, but creating a lifestyle change where you can learn how to sustain it and keep it is another skill entirely in itself. Being aware of the test of success and following the fundamentals is the final (and perhaps most important) way to stay lean year round.

The Takeaway

  1. Strength train consistently – pick a number of days you are 90% confident of adhering to.
  2. Focus on performing better and in turn you will start to look better.
  3. Walk more!
  4. The best “diet” needs to include foods you enjoy and be sustainable.
  5. Don’t fall for the test of success when you do encounter a win.


Thank you for reading – I hope you learned something new and got some value from this.


If you did get value from it, please pay the fee. What's the fee?


If you find this content valuable (maybe you learned something new or are going to implement a new practice) then please share my blog post with a friend or on your social stories and tag me on Instagram (@McLifestyleFitness).


For such a small act that doesn't cost anything, it really helps me reach more people and spread the word on how to optimise your health and fitness.


I don’t run ads towards my blog posts, everything I’ve done to date has been done organically from people like you reading spreading the good word. I’d appreciate your continued support.

Free 3-Day Total Body Training Program:

Depending on your goal, I have some free resources which might be of benefit to you.

If you’d like a copy of my free, 3-day Total Body Transformation Program click HERE! (Enjoy the core finisher!).

If you’d like a copy of my Free Living Lean Cookbook to prove to you that it’s possible to eat foods you enjoy and get results, click HERE.

(Try out some EPIC protein pancakes!).

And if you’d like access to my Free 7 Day Fat Loss Accelerator (which has helped some members drop up to 7lbs inside 7 days),
click HERE and it will be sent straight to your email.

I hope these free resources help you!

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About Adrian McDonnell & McLifestyle Fitness:

Adrian McDonnell is a highly specialised Personal Trainer & Online Fitness Coach from outside of Tuam, Co.Galway, Ireland.

Previously a primary school teacher for almost 5 years, Adrian followed his passion and pursued a career in fitness after seeing first hands the results he could achieve with himself.

Although Adrian is a Personal Trainer & now Full-Time Online Transformation Fitness Coach from outside of Tuam, Co.Galway – he not only coaches clients locally, but also nationally and internationally.

Adrian specialises in helping working professionals:


- Be confident in themselves·
- Feel more comfortable in their clothes·
- Look better in the mirror·
- Increase their energy and go for more promotions at work·
- Get fitter, leaner & stronger without following rigid meal plans·
- Go on more dates (this is a common one)·
- And feel proud of themselves for doing something they never thought was possible!

To date he has helped Transform over 500 Clients into fitter, more toned & confident individuals.

Transforming people’s lives through proper fitness, sustainable & enjoyable nutrition practices & mindset mentoring is something Adrian is truly passionate about and this is his mission in life.

Want to find out more? Contact me today & I’ll answer any questions you have.

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