If you go out and get drunk tonight, it is the first Friday of the party season.  Enjoy it, don't think about how hard you have worked to get you body to where it is today.

You can have a night off to enjoy the fruits of your labour, flaunt it, be proud of what you have achieved.

However, don't use one night out as an excuse to write off the weekend or even the next 3 weeks of madness.  One night won't do any real damage to the results you have achieved so far but 3 weeks will.

If you are going out for just drinks make sure you have something to eat before you go out, my Mum was right.  Just make it something nutritious, packed with goodness and ideally some lean protein too.

If you are prone to a hangover, the main reason I don't drink very often now, there are some tips to help reduce it's impact.

Drink plenty of water today, add a little sprinkle of good quality sea salt to reduce the frequency of toilet trips.

Fran & I have a pint of www.getleanwithgreens.com before going out and when we get back in.  Flooding your body with nutrients is never a bad thing.  If you don't have any in, the best alternatives available at Richo Tesco's are Total Nutrition Supergreens and Pukka Clean Greens.  They taste a little funky but really make a difference.

Plan a decent breakfast, we always get in some good quality bacon, eggs and a fresh loaf from Crustum.  Starting the day off strong makes it less likely you will stray off your usual plan later on in the day when the hangover munchies kick in.

We also have a greens drink at breakfast and throughout the day.

Planning your meals for the whole day, is a great way to get straight back on your plan properly rather than nipping out for a pot noodle, which used to be part of my hangover plan before they reduced the salt and sugar.

Get some air.  Having dogs means that we have to get out no matter how rough we are feeling.  I'm sure I have scared a few people while walking zombified around Coombe Abbey but I feel much better by the end.

Don't feel guilty.  Going off piste from your diet plan isn't a big deal.  Enjoy your night, just have a plan of action that reduces the likelihood you write off a few days / weeks.

I'm out in Kenilworth tonight for our annual Kung Fu night out.  It's generally a very messy affair but I'll be driving this evening as I have an early start in the morning, that won't stop me having a great night out though.

Darren 'designated driver' Checkley