It happens to the best of us. You get out of your routine, you just want to relax, and next thing you know you've been on the couch for 6 hours and you are covered in powdered sugar.   The weekend.   It is where fitness and nutrition plans go to die. Here are 4 steps to help you survive the weekend traps.   1. Get 30 minutes of fun, physical activity in on Saturday and Sunday. Just get out and move for 30 straight minutes, preferably outdoors. Fresh air and sunshine do a body more good than you think. It can be a walk, a bike ride, chasing your kids (sometimes not classified as fun), etc... If it rains, I will even count playing Wii games. Make it fun!   You should be as active as possible, as often as possible to stay healthy. You can't just count on your workouts to reach your goals, you have to lead an overall healthier life. If you exercise for 5 hours a week, sleep for 8 hours a night, that still leaves 107 hours for you to make or break your fitness program.   Find some healthy ways to fill in those gaps. Stand up more at work, park farther away, use the stairs. Little things become big things when you do them consistently.   2. Make better, bad choices. Choose the cheeseburger, small fries, and small drink (670 calories) over the Big Mac with Super Sized Drink and Fries (1350 calories). Drink 3, 55 calorie beers over the 6 margaritas. Choose the guy who is unemployed and missing some important teeth over the guy on Death Row.   3. Try to get it right 80% of the time. If you can do that on the weekend you will be ahead of the game. Don't beat yourself up when you don't get every meal perfectly balanced with vitamins and nutrients. Pizzas happen, alcohol happens (a lot), just don't make it happen all the time. Everything in moderation. Except burpees, fill up on those.   4. Eliminate the negative self talk. Why would you ever talk bad about yourself? That's other people's jobs! Never talk bad about yourself, it doesn't do you or anybody else any good. Thoughts become reality, so pick the good ones.