It is common to eat differently on weekends. Meals may be less structured, social events come up, and people often give themselves more freedom around food.
That does not mean weekends are a problem. The bigger issue is whether your overall eating pattern supports your goals across the week.
If weight loss is one of your goals, looking at the full week is usually more useful than thinking in terms of “good weekdays” and “bad weekends.”
Weight Change Reflects Overall Energy Balance
Weight loss generally requires an average energy deficit over time.
That means eating less energy than your body uses, on average.
A few higher-calorie meals do not automatically erase progress, but repeated large increases in intake can reduce or eliminate the weekly deficit you created on other days.
This is why the overall pattern matters more than any single meal.
Why Weekends Can Feel Different
Weekends often come with different routines.
You may:
sleep later
skip regular meals
eat out more
drink more alcohol
snack more often
attend social events
eat larger portions
None of these behaviours are automatically “bad.”
They simply make intake less predictable.
Avoid the Restrict-and-Overeat Cycle
One common pattern is eating very rigidly Monday to Friday and then feeling out of control on the weekend.
That can create a cycle of restriction, overeating, guilt and starting over.
If this sounds familiar, the solution may not be more discipline.
Sometimes the weekday plan is simply too restrictive.
A more flexible approach often works better.
Eat Enough During the Week
If you under-eat all week, strong hunger by Friday or Saturday is not surprising.
Regular meals that include protein, fibre, carbohydrates and fats can make it easier to arrive at the weekend without feeling deprived.
The goal is not to “save calories” all week so you can spend them later.
It is to build an eating pattern you can actually live with.
Keep Some Structure on Weekends
You do not need a rigid weekend meal plan.
A little structure can still help.
For example:
eat a real breakfast
include protein with meals
avoid arriving at social events extremely hungry
keep easy snacks available
drink water regularly
enjoy treats intentionally rather than grazing all day
You can still have pizza, dessert, brunch or restaurant meals.
Consistency does not mean eating exactly the same foods every day.
Plan for Foods You Enjoy
Trying to remove all “unhealthy” foods often makes them feel more important than they need to be.
Instead of thinking in terms of cheat meals or being “good,” leave room for foods you enjoy.
If you know you are going out for dinner, you do not need to compensate by starving yourself beforehand.
Eat normally, enjoy the meal and return to your regular routine afterward.
Alcohol Can Add Up Quickly
Alcohol can make a noticeable difference in weekly energy intake.
It can also lower inhibitions around food and disrupt sleep, which may affect eating and exercise the next day.
You do not need to eliminate alcohol completely, but it is worth including it when you are looking at your overall pattern.
Exercise Helps, but It Is Not Punishment
Exercise supports health, strength, fitness and energy expenditure.
It should not become a way to “earn” food or compensate for eating more.
A long workout does not need to follow every restaurant meal or social event.
Keep movement consistent because it supports your health and goals, not because you are trying to erase what you ate.
Look at Trends, Not One Day
Body weight naturally fluctuates because of:
hydration
sodium
carbohydrate intake
digestion
menstrual-cycle changes
alcohol
training
A higher number on the scale after a weekend does not necessarily mean you gained that amount of body fat.
If you track weight, look at trends over several weeks rather than reacting to one morning.
Exercise can support both physical and mental well-being, but it does not need to be centered on weight loss or changing how your body looks.
A more useful question is often: What do I want my body to be able to do?
For some people, that means getting stronger. For others, it means having more energy, improving endurance, moving with less stiffness or simply feeling more confident being active.
Exercise for Weight Management
Exercise can contribute to weight management because it increases energy expenditure and can help preserve or build muscle.
But body weight is influenced by many things, including food intake, sleep, stress, medications, hormones, age and genetics.
Exercise is valuable even when the scale does not change.
Rather than using movement only to “burn calories,” it can be more sustainable to choose activities you enjoy and can repeat consistently.
Strength Training and Body Composition
What people often call “toning” usually means building some muscle while reducing body fat.
Strength training is one of the best tools for this because it helps maintain and develop muscle.
Useful exercises include:
squats
lunges
rows
presses
deadlift variations
step-ups
push-ups
core exercises
You do not need to train every day.
For many people, two or three strength sessions per week can be a good starting point.
The pelvic floor is a group of muscles that supports the bladder, bowel and reproductive organs and helps with continence, pressure management and sexual function.
Pelvic floor health matters for everyone, but one of the most important things to understand is this: pelvic floor problems are not always caused by weakness.
Sometimes the muscles are weak. Sometimes they are too tense. Sometimes the issue is coordination. That is why doing more Kegels is not automatically the right solution.
What Does the Pelvic Floor Do?
The pelvic floor helps:
support the pelvic organs
control urine and bowel movements
manage pressure when you cough, sneeze, lift or exercise
contribute to sexual function
coordinate with the abdominal muscles and diaphragm
Like any other group of muscles, it needs both the ability to contract and the ability to relax.
Signs Your Pelvic Floor May Need Attention
Pelvic floor dysfunction can show up in different ways.
Possible symptoms include:
urine leakage
bowel leakage
pelvic heaviness or pressure
constipation or difficulty emptying the bowel
frequent or urgent urination
pelvic pain
pain with intercourse
difficulty relaxing the pelvic floor
Some of these symptoms can occur with weakness, while others may occur when the pelvic floor is overly tense or poorly coordinated.
What Are Kegel Exercises?
Kegels are exercises that involve voluntarily contracting the pelvic floor muscles.
They can be useful for some people, particularly when weakness is contributing to symptoms.
The important part is learning how to contract the correct muscles without unnecessarily squeezing the glutes, inner thighs or holding your breath.
Just as importantly, the muscles need to relax fully between contractions.
More Kegels Are Not Always Better
This is the biggest change I would make from the original version of this article.
If your pelvic floor is already overly tight, repeatedly strengthening it can sometimes make symptoms worse.
A hypertonic pelvic floor may contribute to pelvic pain, constipation, difficulty urinating and pain with intercourse. In these cases, treatment may focus more on relaxation, coordination and reducing excess muscle tension than on strengthening.
That is why an assessment can be so valuable.
Pelvic Floor Physiotherapy
I first saw a pelvic floor physiotherapist during my third pregnancy.
For me, it was eye-opening.
The physiotherapist used biofeedback so I could actually see information about how my muscles were contracting and relaxing. I had heard about Kegel exercises for years, but getting feedback helped me understand whether I was actually using the muscles the way I thought I was.
Pelvic floor physiotherapists can assess strength, tension, coordination and symptoms and help determine whether you need strengthening, relaxation or a combination of both. Biofeedback is one tool that may be used to help people identify and coordinate the muscles more effectively.
Pelvic Floor Health During and After Pregnancy
Pregnancy and childbirth can place significant demands on the pelvic floor.
But postpartum recovery is not only about “getting the muscles strong again.”
Some people need strengthening.
Others may need help relaxing or coordinating the muscles.
Some may benefit from addressing scar tissue, pressure management, breathing, hip strength or returning gradually to impact activities such as running and jumping.
If you experience leaking, heaviness, pain or pressure during pregnancy or postpartum, those symptoms are worth discussing with a pelvic-health physiotherapist or another qualified healthcare professional.
It coordinates with the diaphragm and abdominal wall as you breathe and manage pressure.
During a relaxed inhale, the diaphragm moves downward and the pelvic floor generally lengthens slightly.
During the exhale, both move back upward.
That does not mean every exercise requires a rigid breathing formula, but learning to breathe rather than constantly gripping can be helpful.
Pelvic Floor Training and Strength Exercise
You do not necessarily need to isolate the pelvic floor during every workout.
Squats, deadlifts, carries and other strength exercises also require coordinated pressure management through the trunk and pelvis.
The goal is not to squeeze the pelvic floor as hard as possible every time you lift.
Instead, you want enough support for the task while still being able to breathe, move and relax afterward.
What About Devices Like Perifit?
Biofeedback devices such as Perifit use an internal sensor connected to an app to provide feedback during pelvic floor exercises.
Some people enjoy this type of feedback because it turns the exercises into a more structured practice and helps them see changes over time.
But a device cannot determine on its own whether your pelvic floor actually needs more strengthening.
If you have pelvic pain, difficulty relaxing, pain with intercourse, prolapse symptoms, significant urinary or bowel symptoms, or uncertainty about what you should be doing, I would start with a pelvic-health assessment before relying on a strengthening device.
Do You Need a Pelvic Floor Device?
Not necessarily.
Many people can learn pelvic floor exercises without equipment.
A device may be helpful if you enjoy feedback or have trouble staying consistent, but it is a tool, not a requirement.
If you already own one, use it according to the manufacturer’s instructions and stop if it increases pain, pressure or other symptoms.
Pelvic Floor Health Is More Than Kegels
A healthy pelvic floor needs:
strength when strength is required
relaxation when relaxation is required
coordination with breathing
good pressure management
the ability to respond to movement and exercise
That is why pelvic floor health is better thought of as function and coordination, not simply how strongly you can squeeze.
When to Get Professional Help
Consider seeing a pelvic-floor physiotherapist or healthcare provider if you experience persistent:
leaking
pelvic pain
heaviness or pressure
constipation or difficulty emptying
urinary urgency or difficulty urinating
pain with intercourse
symptoms that worsen with exercise
These problems are common, but they are not something you simply have to accept.
If you want help with strength, movement and returning to exercise, learn more about Personal Training in Nanaimo.
Exercise during pregnancy is surrounded by a lot of outdated advice. For most people with uncomplicated pregnancies, regular physical activity is considered safe and beneficial, and people who were active before pregnancy can often continue with appropriate modifications. Pregnancy is also a reasonable time to begin gentle activity if you were previously inactive, provided your healthcare team has not identified a reason to avoid exercise.
I have been through three very different pregnancies, and movement played a different role in each one. My experience taught me that there is no single “pregnancy workout.” The best approach is to adapt to the pregnancy you are actually having, not the one you expected to have.
My Three Pregnancies
During my first pregnancy, I was recovering from a back injury and exercised very little. I eventually had an emergency C-section after a long labour.
During my second pregnancy, I was much more active and continued teaching several yoga classes each week along with moderate gym training. I later had a vaginal birth after my previous C-section.
My third pregnancy happened when I was 42. I continued strength training, cardio and movement throughout the pregnancy while adjusting exercises as my body changed. I felt strong and capable, but I would not attribute the difference between my births or recoveries solely to exercise. Pregnancy and birth outcomes are influenced by many factors.
The Benefits of Exercise During Pregnancy
Current obstetric guidance supports both aerobic and strength-conditioning exercise for people with uncomplicated pregnancies. Regular activity may help reduce back pain and constipation and may lower the risk of gestational diabetes, preeclampsia and cesarean birth.
Exercise can also help maintain strength and cardiovascular fitness as your body changes. The goal is not to stay as fit or lean as possible during pregnancy. It is to support your health, function and comfort through a major physical transition.
First Trimester: Adjust to How You Feel
Fatigue, nausea and changes in energy can make the first trimester unpredictable.
Some days I could exercise normally and other days I needed much more rest. That variability is normal.
You do not automatically need to stop all abdominal training during pregnancy. Instead, core work usually needs to evolve as the abdomen changes. Exercises that feel comfortable and allow good breathing and pressure management can often continue, while others may need to be modified or removed.
Strength Training During Pregnancy
Strength training can continue during many uncomplicated pregnancies. ACOG specifically includes resistance training among appropriate forms of activity during pregnancy.
During my pregnancies I used exercises such as:
squats
deadlift variations
hip thrusts and bridges
rows and pulldowns
leg curls
lunges
upper-body strength exercises
The exact load, range of motion and exercise selection should change as needed.
I especially valued strengthening my hips, legs and upper back because these muscles supported the activities I was doing every day. I would avoid promising that any specific exercise will prevent back pain or create “perfect posture.”
What About Lunges?
You may hear that lunges should automatically be avoided because of relaxin, the hormone associated with increased joint laxity during pregnancy.
That is too broad.
Some people continue lunges comfortably, while others experience pelvic, hip or pubic-symphysis discomfort and need to modify them. The exercise itself is not universally unsafe.
Choose a stable stance, reduce range if necessary and stop if you experience pain or pelvic symptoms.
Cardio During Pregnancy
Moderate aerobic activity is recommended for most uncomplicated pregnancies. ACOG suggests progressing toward roughly 20–30 minutes on most days, while using perceived exertion or the “talk test” rather than relying on rigid heart-rate limits.
During my third trimester, I used breathing and perceived effort to judge intensity.
Walking, cycling, swimming and other low-impact activities can all be useful. People who were experienced runners before pregnancy may also be able to continue running with appropriate modifications.
Myth: You Shouldn’t Start Exercising During Pregnancy
For most healthy pregnancies, being previously sedentary does not mean you must remain sedentary.
A gradual progression is recommended rather than suddenly beginning intense training. Walking and other moderate activities are good starting points.
Always discuss exercise with your prenatal healthcare provider, especially if you have medical or obstetric complications.
Myth: You Can’t Train Your Core During Pregnancy
Pregnancy does not require abandoning the abdominal muscles.
The core plays an important role in movement, breathing and load management throughout pregnancy.
What usually changes is how you train it.
As the abdomen grows, some people find that certain exercises create excessive pressure, discomfort or visible doming along the midline. Those are cues to modify the exercise rather than proof that all core work is dangerous.
Myth: You Can’t Run or Do Higher-Impact Exercise
People who regularly participated in vigorous aerobic exercise before pregnancy may often continue during an uncomplicated pregnancy.
That does not mean everyone should run.
Pelvic heaviness, leaking, pain, pressure or musculoskeletal symptoms are all reasons to modify and consider support from a pelvic-health physiotherapist or healthcare provider.
Myth: Weight Training Is Dangerous During Pregnancy
Strength training is not automatically dangerous during pregnancy.
The bigger questions are your training history, technique, pregnancy symptoms and whether your medical team has given you any restrictions.
As pregnancy progresses, balance, breathing, range of motion and comfort may change. That often means modifying exercises rather than stopping strength training entirely.
Activities That Need More Caution
Pregnancy is not the time to take unnecessary risks.
ACOG recommends avoiding activities with a high risk of falling or abdominal impact, scuba diving, hot yoga or hot Pilates, and certain other high-risk activities.
Hydration and temperature also matter, especially during longer or harder sessions.
Warning Signs to Stop Exercise
Stop exercising and contact your healthcare provider if you experience warning signs such as vaginal bleeding, dizziness or fainting, chest pain, painful regular contractions, fluid leaking from the vagina, calf pain or swelling, or unusual shortness of breath before exercising.
Pain is also a reason to stop and reassess rather than simply push through.
My Third Birth
My youngest son was born on August 27, 2022 after labour was induced on his due date.
I had a vaginal birth and felt very well afterward. My partner was able to catch our baby, and the experience felt very different from my first birth.
I am grateful for how strong I felt during that pregnancy and recovery, but I would not present my experience as evidence that exercise guarantees an easier birth. It does not.
Returning to Exercise After Birth
This is one section I would change significantly from my original article.
I personally felt ready to begin gentle core movement about a week after giving birth, but that is my story, not a recommendation for everyone.
Current guidance says that after an uncomplicated vaginal birth, some people can begin gentle exercise within days when they feel ready, while recovery after a C-section or pregnancy or birth complications requires more individualized guidance. Exercise should return gradually.
Early postpartum movement might begin with walking, breathing, pelvic-floor awareness and gentle core work rather than jumping directly back into intense training.
Pelvic Floor and Postpartum Recovery
Pregnancy and birth affect more than the abdominal muscles.
Pelvic-floor symptoms such as leaking, heaviness, pressure or pain deserve attention. A pelvic-health physiotherapist can be extremely useful during pregnancy and postpartum, especially if you want to return to running, jumping or heavier lifting.
Postpartum recovery is not a race.
Exercise During Pregnancy Is Individual
You may feel strong throughout pregnancy, or you may have months when exercise barely happens.
Neither tells you whether you are having a “good” pregnancy.
The aim is to keep adapting.
Move when movement feels supportive. Rest when you need it. Strength train if it remains comfortable. Modify when your body gives you information.
For emotional support related to difficult pregnancy or birth experiences, you can also read Navigating Traumatic Childbirth on Vancouver Island Holistic Counselling.
The deadlift is one of the most useful strength exercises because it trains a movement we use in everyday life: picking something up from the floor.
It works the hips, legs, back, core and grip, but the goal is not simply to lift the heaviest weight possible. Good deadlifting is about learning how to create tension, hinge through the hips and move a load with control.
What Muscles Does the Deadlift Work?
Deadlifts are a compound exercise, which means several muscle groups contribute at the same time.
Depending on the variation, they can challenge:
glutes
hamstrings
quadriceps
spinal erectors
upper back
core
forearms and grip
They are especially useful for developing the posterior chain: the muscles along the back of the body.
Why Deadlifts Are Useful
Deadlifts can help build:
overall strength
hip-hinge control
grip strength
confidence lifting objects from the floor
lower-body and posterior-chain strength
They can also transfer well to everyday tasks such as lifting boxes, groceries or equipment.
Deadlifts and Posture
Deadlifts can strengthen the muscles that help support the trunk and hips, but they do not automatically “fix posture.”
Posture is dynamic and influenced by many factors.
A better goal is to build enough strength and control that you can move and lift comfortably in different positions.
Deadlifts and Back Health
A well-chosen deadlift variation can be appropriate for many people, including some people with a history of back pain.
But deadlifts are not a treatment for every back problem, and they do not guarantee that pain or injury will be prevented.
If you have persistent or significant back pain, work with an appropriate healthcare or rehabilitation professional.
At the top of the deadlift, stand tall and finish by extending the hips.
You do not need to lean backward or aggressively squeeze the glutes.
Think:
hips through, ribs stacked, stand tall.
Lower With Control
To lower the weight, reverse the movement.
Push the hips back first, keep the load close and then bend the knees as needed to return the weight to the floor.
Avoid simply dropping into a squat unless the variation calls for it.
Start With a Variation That Fits You
You do not have to begin with a barbell from the floor.
Useful options include:
kettlebell deadlift
dumbbell deadlift
elevated deadlift
Romanian deadlift
trap-bar deadlift
sumo deadlift
An elevated kettlebell or dumbbell deadlift is often a good starting point because it reduces the range of motion.
Romanian Deadlift
The Romanian deadlift, or RDL, starts from standing.
Push the hips back while keeping the knees softly bent and lower the weight only as far as you can maintain control.
The goal is to feel tension through the hamstrings and glutes, not to reach the floor.
RDLs are especially useful for learning the hip hinge.
How Heavy Should You Lift?
Start with a load that allows you to learn the movement well.
You should be able to maintain control and repeat the technique consistently.
As you improve, gradually increase resistance.
You do not need to max out.
Do You Need a Spotter?
Deadlifts usually do not require a traditional spotter in the way a heavy bench press might.
Instead, make sure you have enough space, use appropriate equipment and know how to safely set the weight down if a rep does not feel right.
If you are learning the lift, coaching or supervision can be more useful than a spotter.
Deadlifts and Calorie Burning
Deadlifts use a lot of muscle and can be demanding, but I would not choose them primarily because they “burn fat” or supposedly keep metabolism elevated for hours.
Their biggest value is strength.
If body composition is one of your goals, strength training can be part of a broader plan that includes nutrition, recovery and overall activity.
Deadlifts and Glute Strength
Deadlifts can be excellent for building the glutes and hamstrings.
If glute development is a goal, you may also benefit from hip thrusts, step-ups, split squats and other lower-body movements.
Breath awareness can be a useful way to slow down, notice tension and become more aware of how you are moving. It is not a cure for pain or a guarantee against injury, but it can help you pay closer attention to posture, effort and movement habits.
My own interest in this comes from years of working with movement and recovering from significant injuries. Over time, I learned that strength matters, but so does awareness: how you breathe, how you distribute your weight and how you respond when something feels off.
Start With the Breath
A simple place to begin is by noticing your breathing without trying to change it right away.
Then, if it feels comfortable, allow the breath to become slower and fuller.
You might notice:
the lower ribs expanding
the belly moving gently
the chest moving slightly
the exhale softening the body
The goal is not to force a huge breath or pull the abdomen in aggressively. It is simply to become more aware of how the breath moves through the body.
Why Breath Awareness Can Help
Breathing gives you something immediate to pay attention to.
That attention can make it easier to notice when you are bracing unnecessarily, holding your breath, rushing through movement or creating more tension than you need.
It can also help you pause before pushing through discomfort.
That makes breath awareness useful as a movement tool, even without making bigger claims about healing.
Posture Is Not One Perfect Position
I used to think about posture more in terms of correcting the body into the “right” alignment.
I now prefer a more flexible approach.
Posture is dynamic. The body is meant to shift, move and change positions throughout the day.
Instead of trying to hold yourself perfectly upright all the time, ask:
Can I move comfortably?
Can I change position easily?
Am I spending too long in one position?
Do I feel strong and supported here?
Variation is often more useful than perfection.
Notice Where Your Weight Is
One of the simplest awareness practices is noticing how you distribute your weight.
Do you always stand more on one leg?
Do you shift into one hip?
Do you sit in the same position for long periods?
These habits are not automatically harmful, but noticing them gives you more options.
The goal is not to eliminate asymmetry. It is to become less stuck in one pattern.
Breath During Exercise
People often hold their breath when an exercise becomes difficult.
Sometimes bracing is useful during strength training, but in many everyday movements, simply continuing to breathe can help you stay more relaxed and controlled.
If you notice yourself gripping, clenching or rushing, slow down and see whether a steadier breath changes the movement.
Awareness and Pain
Pain is complex.
It can be influenced by injury, tissue sensitivity, stress, sleep, workload, previous experiences and many other factors.
Body awareness can help you notice patterns, but it should not be used to blame yourself for pain or assume that poor posture caused everything.
Persistent, worsening or unexplained pain deserves appropriate medical or rehabilitation support.
Build Strength Alongside Awareness
Awareness alone is not enough.
Strength training, mobility, balance and gradual exposure to movement are all important parts of building a capable body.
I like combining awareness with practical movement because the two support each other.
