August 8, 2025 • 40 mins
Are you perfect from Monday to Thursday… then the weekend hits, and all your progress disappears? In this episode, Ben Olliver, Ryan Stevens, and Dr. Taylor Waters break down the “weekend warrior” mindset that keeps people stuck. From reward-based thinking to associating fun with overconsumption, they reveal why 43% of your week can account for 90% of your results, and how to flip weekends from your biggest setback into your biggest advantage. Learn how elite performers manage structure, mindset, and flexibility so weekends work for them, not against them.
Chapters
(00:00) Introduction
(04:17) Why Structure Breaks Down on Fridays
(10:42) Why Weekends Undo So Much Progress
(14:34) Aligning Expectations With Behavior
(20:31) The Magnitude of a Single Cheat Meal
(28:16) Tactical Calorie Planning for Weekends
(33:51) Experienced vs. Beginner Strategies
(36:34) Building an Identity That Supports Goals
What’s one weekend habit you know is holding you back? Let us know in the comments!
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Results may vary depending on your condition, starting weight, and commitment to the program.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Starting off with their nutrition plan, whether it's to
lose weight, build muscle, whatever it is, adherence starts
to decline as the week progresses and then drastically
declines over the weekend only to then reset on a Monday.
One of my guys over the last month is graph has plateaued off
and I scroll back to his nutrition graph.
Normally Monday to Thursday, sometime Friday all tracked
(00:20):
Saturday, Sunday blank. Every weekend was blank.
Nothing was being logged. So what we've seen is.
When you've got these weekend warriors, change the question
that you ask yourself or How do I unwind from the week?
You can and change it to how do I use the weekend to support my
future self? I'm Ryan Stevens.
Doctor Taylor Waters, I'm Ben Oliver.
Welcome to the Superhuman show, Yeah?
What's up, guys? Welcome to the Superhuman Show.
(00:42):
We're the host, Ben Oliver, joined by Mr. Ryan Stevens and
the Doc PHDI was I was going to say what your PhD is, and then I
don't even know. No, don't know, don't care.
You're a. Doctor So that's why Mr. Taylor
Waters. This is why you get it wrong
though, because you mix up. I like to shake it up.
Keep them guessing, keep them guessing who's going to be on
(01:03):
the show this time. Oh, the same.
Three Three and and our our special special guest guest,
these these three three. OK, Today, weekend Warriors,
very, very probably the most common thing that you'll see
across the board with just everyone because of how society
(01:31):
is structured, where we typically work on Monday to
Friday, you get the weekends offand then you start again on
Monday. What you typically find with
people starting off with their nutrition plan, whether it's to
lose weight, build muscle, whatever it is, adherence starts
to decline as the week progresses and then drastically
(01:51):
declines over the weekend, only to then reset on a Monday.
And then, you know, it's like, it's almost like a downward
staircase throughout the week. And then it, you know, hopefully
over time you still net some kind of progress each week.
But it seems to be the, the Friday, Saturday, Sunday is
where people can really ruin their progress.
(02:13):
And I, and I would say like thispertains to men and women, but I
think the amount of damage a woman can do in three days is
significantly, significantly more than a guy with much less
deviation. I I think in general guys will
(02:34):
get more leeway, but that's purely from like a overall
calorie intake standpoint because they're generally
bigger. Yeah, we've sort of said that
before. From a from an energy balance
standpoint, there's less room for error as a female.
So it's easier if you go off therails, it's easier to undo the
productive work that you've had,like.
Relatively it's the same if you were doing like a percentage,
(02:56):
but the actual number is much bigger for guys just 'cause
they're generally their calorie needs are higher, yeah.
Women's maintenance calories aregenerally lower, aren't they?
Yeah, You know, so, so what's like the, what would you say the
typical routine is that you see,like you, you know where I've
said like Monday's good, Tuesday's good, Wednesday's
good. Then what I typically see is
like Wednesday there tends to bea little bit of a dip.
(03:19):
Thursday sometimes comes back up, normally another slight dip.
Friday I would say a a fairly decent dip.
Saturday bag of shit and then Sunday.
Sometimes they try and salvage the Saturday or it's on par with
the Saturday and then and then they start again on Monday.
I would say Monday to Thursday is like normally.
(03:41):
Typically Good Friday and Saturday is blown out of the
water. Sunday is either screw it, I'll
start on Monday, or like you said, they'll try and they'll
wake up Sunday morning. It's.
Like, oh, I've got to check them.
I've got to check in. Yeah, yeah, 1000 calls, yeah.
Depends when I check in there, isn't it?
Yeah, yeah. If I check in, there's a
Wednesday stuff it. I got more time, yeah.
So, So what, like what do you think the cause of that is?
Like I, I mentioned, like, you know, people work Monday to
(04:02):
Friday. So routine is one point.
Yeah, a lot of time it's, it's the change in routine from the
moment you clock off on a Friday.
Like say you work a nine to five, you clock off on a Friday
night and then your routine fromthen on till Monday morning is
normally very, very different than your week when it comes to
sleep. Like when you wake up, when you
(04:25):
eat, when you go to the gym, youprobably have other obligations.
Maybe you got kids, they got kids sports that weekend, but
it's, it's almost like a separate plan.
And so I, I think what, what canhappen when you're in that
situation, you know, for, for say, like you and me, we don't
have kids. You know, our our weekends are
(04:48):
very similar to our weeks in theroutine sense in the we probably
get up around the same time. Yeah.
We don't, we don't have a lot ofother obligations.
The only thing that changes is like our workload probably goes
down a little bit, but we have quite a lot of flexibility.
Whereas for you, for example, you've got three kids, they've
(05:10):
got sports at the weekend, you've got you've got your
workload has been replaced with family workload.
So the load is the same, they just delegate in a different
area. So let's talk about like the,
the actual, actual like practical differences that you
see. So when when I say someone
deviates from their plan, like like Ryan, like what are what
(05:33):
are the things that they deviatefrom?
So like the stress from work? No, I mean like what's the like?
They've got their calorie targetand things like that, like what
seems to go out the window at the weekend and practically
speaking. Nutrition goes out the window.
OK. Yeah, yeah, definitely.
They always go over their targets on the weekend.
But it's quite often they don't track.
No, they don't track. Like I saw one of my guys, I was
(05:54):
showing him his graph and over the past like 6 months he's made
very very good progress. Over the last month, his graph
was plateaued off and I scroll back through his nutrition
graphs and it was like normally Monday to Thursday, sometimes
Friday, all tracked Saturday, Sunday, blank, next week, next
week, blank, next week, blank. And it's like every weekend was
blank. Nothing was being logged.
(06:16):
And it's like, So what we've seen is your weight has gone
down and then it's plateaued. Since it's been plateauing.
We can see your weekends boom, boom, boom, boom UN untracked.
It's very easy to see what's happening here is you go on
untracked on the weekend, you'reeating whatever you want.
That's undoing the productive work you're doing through the
week and you're leveling out at the maintenance mark.
Yeah, I would say nutrition is the main thing.
(06:37):
Do you know something I don't see often that goes out the
window though is their steps. It almost like they still keep
up with their steps. Normally with my clients, we
don't really have workouts on the weekend we get them done.
In sometimes they're even more active, yeah.
Yeah, which is strange, though, because sometimes it's like, why
do you put your train in at the time where you've got the most
commitments during the working week?
(06:57):
Yeah. And then when you've got more
free time, you're like, Oh no, it's done then.
Yeah. So like I would say, nutrition
is definitely the main one for this one, the implementation of
alcohol on the weekend, yeah. Yeah, yeah, which kind of
factors into poor decision making when it comes to food.
It's. Like, like structure goes and
mine set changes. I think those are the two key
things. Structure, obviously you wake up
at different times, you go to bed at different times.
(07:20):
You don't have the same routinesduring the weekend.
Your, your weekends are generally a lot more reactive
than than they are proactive during a week.
So it's very much just moving around, getting food on the go,
seeing what's available at like the time and you've got other
things that are taking your, your, your attention from your
nutrition. And then the mindset of I'm here
(07:42):
to relax, I'm here to de stress,I'm here to unwind, I'm here to
enjoy. So those two things switch
together and ends up being an absolute shit show your.
Mindset one is huge. Like think about how many people
they'll de stress with alcohol from like their week's work.
It's almost like, oh God, I'm going to reward myself.
I need it. I need this wine today.
Reward is a is a good word. My reward, I, I deserve a break
(08:06):
because I've been so good duringthe week.
That's kind of one or, or I've worked so hard during the week
like I, I deserve a break or I've earned a break.
That's, that's a big one. I think the other one typically
during the week, people are verystructured with their, their
meals just from like an efficiency standpoint and maybe
they prep their food Monday to Friday.
(08:29):
There's no meal prep at the weekend.
And you know, we, we've always, we always talk about environment
where if you have your meals prepped and ready to go in the
fridge, you're far more likely to eat those meals then wing it
and, and still hit your hit yourplan.
Whereas you know the fridge is abit bare, you know when it comes
to. Food shops on Sunday.
And you do the food shop on Sunday.
So the, the, I think the like you mentioned with your client,
(08:53):
the practical implications of itare you're looking at what four,
3540% of the week where you're not adhering to your plan, I
mean. Friday, Saturday, Sunday is 43%
of the weekend. Yeah, and so and.
But also more important because Friday, Saturday, Sunday are
generally when people over consume.
If you looked at people's calorie intake, it'll be low on
(09:15):
a Monday, Tuesday, Wednesday, Thursday anyway.
And then it likely spikes up over the weekend.
So now when you weigh up the importance of that, it's
actually worth more than 43% of your week.
It's probably actually going to be more like 60% of your week
because it's like what you're doing is you're keeping tabs on
the behaviours when they're actually they're OK, and then
(09:37):
you're ignoring the times when is your actual overconsumption
where the real problems are. So again, it's probably more
like 6065% of your week. It's it's no different than like
someone said, that's like, say, binging in the evenings,
watching Netflix, but then they're saying, Oh yeah, my, my
breakfast is great like seven days a week.
And now my breakfast is like, yeah, but you're not like,
(09:58):
that's not the problem. Yeah, the problem is the
evening. So we need to focus on the
evening. And so for most people, it's the
problem is the weekend. It's not you're good as gold
Monday to Thursday. We don't even need to look at
that because you're, you're in your normal work routine, you've
got your meals prepped, you likewhat you like, you know, you've
got your, your shake in the morning, your chicken salad,
your dinner's the same or whatever.
And then the weekend comes around and it's, you know, a
(10:19):
free, a free for all. And.
That's it as well. I'm not sure what you do on the
weekend then, but I know you have more flexibility on the
weekend and I do as well. But again, like you said, you
still monitor your behaviours just as much as you do like in
the week to make sure that obviously you balance the books
at the end of the week and it's not a free for.
All because this is the thing, because we can look at it and
say, well how? How do we solve the the problem
(10:39):
if someone is deviating from their part on the weekend and
you've got like we always talk about, you've got the tactics,
then you've got the mindset and you know, tactically speaking,
we could look at it and say, well, let's look at our weekly
calorie target or what we want to kind of nail on average, can
we pull some calories back during Monday to Thursday so we
have that flexibility on the Friday and the Saturday, Sunday.
That's a great tactical thing toimplement.
(11:01):
If someone is competent with tracking, you know, if if they
don't have like binge eating or overeating tendencies because
you, you, if you make that the difference between Monday and
Thursday too big, then it's they're going into the weekend
overly hungry rather, which can lead to to over.
Even if you've given them an extra 500 calories a day,
(11:23):
They're brain saying go eat 2000like an extra 2000 every day.
But the, the bigger problem is Ithink that tactic is completely
useless if their mindset is in the place of, oh, but I, I don't
want to follow a plan on the weekend.
And I think that's the thing that has to be addressed first
is you need to treat the weekends with a similar effort
(11:47):
to the beginning of the week. Like you can't just go in with 0
effort or, or like you said, youknow, you're sabotaging yourself
with like 60% of your progress. And it's, it's because if, if
the mindset's in the right place, you might not even need a
change in the calories. You know, it's like the, the the
calories count on Friday, Saturday, Sunday, just as they
(12:07):
do during the week. So it's it's having the
conversation of like you, you'vesaid it perfectly, like what is
it about the weekend that makes you not want to stick to your
plan? Is it that you're feeling burnt
out? Is it that you're feeling
stressed, like you want to de stress from work?
Is it that you feel like you deserve something or you want to
reward yourself? And then we look at each one of
those things and say, what if you want to reward yourself?
(12:29):
Like let's look at some things that don't contain calories that
we can reward ourselves with. Like maybe go on a trip, like
buy yourself some new clothes that you still reward yourself
up with something different. If it's, I don't want to track
my food because I do it all weekand I hate doing it, then we
could say 1, like, why do you hate it?
And we can try and solve that problem.
But also we could say, well, OK,if you're not going to track,
(12:50):
then we look at, well, what do you typically want to do at the
weekend? Because we're, we're overdoing
it somewhere. Maybe we say, right, well, if if
you know you're going out for dinner on Saturday night, let's
eat light during the day, like let's maybe do like one or two
protein shakes during the day. Then you can enjoy your evening,
have a couple of drinks. We keep the overall calories in
check and we try and put some kind of like barrier in there as
(13:12):
as well. It's like if, if you wanna,
because sometimes you get to thepoint where it's like, I wanna
just let my air down over the weekend and eat what I want,
drink what I want, and I also want to get in shape.
Now you're swerve asking a bit too much here.
So maybe it's like, okay, well, there is you can get away with
(13:32):
it to a degree. So it's how can we, how can we
get as close as we can to the best of both?
Because it's at the end of the day sometimes like some guys
will get away with it up to a point.
And then it's like now we've realized that you can't get away
with this anymore. So we're gonna have to tighten
up the weekend attack. We can basically lay.
Out like very plainly, it's likewe've got two options.
We can change behaviour or adjust expectations.
(13:55):
Yeah, and, and neither is right or wrong.
If someone says like, I'll always, you know, deviate the
weekends because I'm always going to be like that.
I'd say cool. Like there's there's you're not
a bad person for wanting to eat pizza and drink beer at the
weekend. They're, you know, I don't like
beer, but like a lot of people do.
(14:15):
I tell you what. Oh, there was a couple of beers
and pizzas on the stack and I came back about 4 kilos up.
So like it's, but so it's like what if you do want to do that?
Then you can say, is it reasonable for you to want to do
that or do that every week and still expect to get great
results and be in great shape asif you were on your plan 100%
(14:36):
probably not. So maybe we need to adjust that
because the, the frustration happens when reality doesn't
meet expectations and they startgetting annoyed by it.
And so it's your job as a coach to say, well, like if we look at
your behaviors and what you're doing versus what typical
behaviors we would expect to seeor what you probably need to do
to see that result and you're not doing it.
(14:58):
Can you see the discrepancy? And, and I, I think the being a
good coach is to not label any of that with like positives or
negatives. It's like the, I think the goal
of a coach is to always be very,very neutral.
And you know what your, your jobis to like present information
and then say like, doing these things will likely result in
(15:19):
this. Doing these things will likely
result in that. Are you OK with that?
Like you can choose, you know, if someone says like every
weekend, I'm going, I'm going togo to a or you can eat pizza
competition like, and I'm going to do that every single weekend.
Then I can say cool, like I can try and accommodate that the
best I can. But I will tell you that people
that don't enter pizza competitions every weekend, they
(15:42):
probably get in shape faster than those that do like and and
and I would never say like they will always because there might
be a guy that does a Pete pizza competition at the weekend and
then just doesn't eat during theweek and he and he stays in
great. Shape and then runs marathons.
It's like, I'm not saying it's, it's not doable, but it's like,
you know, generally speaking, you're more likely going to get
quicker results if you don't eatpizza every weekend.
(16:04):
But it like, I, I think by doingit that way, you're not making
a, a, a client feel bad for the decisions that they're making.
You're just showing them like what typically happens when you
make those decisions and are areyou OK with that?
And typically, like with weekendwarriors, like not to make the
client feel bad when we present data every week.
Like they lose and gain the same3 to 5 lbs.
(16:24):
Yeah, it's like ground odd day every day, isn't it?
So you would say look like what we're doing right now.
As you can see from your graphs,we're losing and gaining the
same 5. You've mastered maintenance.
Yeah, you've mastered maintenance.
Like, are you happy with that? If so, great, we'll keep on
doing it. If not, then we've got to change
something. Yeah, you know, And then it's
what? What you're willing to change?
Yeah, I think they find it hard as well because they've tied fun
(16:45):
and relaxation so heavily to consumption.
So it's like, again, like you can have loads of fun and
consume nothing. Yeah, or you can have loads of
fun and consume a boatload, but it's like they seem to only have
this one avenue of fun which is built around consuming.
So it's like they won't what sport they won't.
(17:07):
Or it's like I watch sport, but I don't really enjoy sport if I
haven't got a big bowl of of potato chips with me.
And I say, well, you need to find something that you find
more fun. That is that is not like again,
we we can go to the gym and lit you.
We can, we can, we can train andhave a chat and socialise and
we're not consuming anything. It's it.
But it's hard for some people when they've they've built a
(17:27):
lifestyle that revolves so much around consumption.
So now it's like you're gonna, if you want to see better
progress from a health and fitness standpoint, you've got
to change the way you spend yoursocial time.
And if they've done that for 10 years, it can be tough.
Yeah, I think the, IT, it's a really hard one when people,
when clients talk about like, you know, I, I, I deserve it
(17:51):
because I followed my plan. And it's, you don't want to say
to a client like, well, you don't, you don't deserve it.
Like no, you know, no one deserves anything.
It's like you've, you've made that up in your head because
it's, it's almost like, well, OK, if you've got an employee
that, you know, you've asked them to do certain tasks and
they've done those tasks and then they say every week I've
(18:12):
done those tasks I want to raise.
And you go, no, you've like, you've done what I've asked you
to do. Like you haven't done more than
that. Like you like, that's your job.
That's what you need to keep doing.
So it, it's that idea of like delayed gratification that it's
like, well, OK, if that person did their job really well for a
year and then said, I think I want to raise and you go, ah,
like, yeah, you know, they've, they've been very, very
(18:33):
consistent. Maybe that's a conversation you
can have now. But I think people play like,
you know, and even on the extreme, you'll have people that
say, well, I followed my plan yesterday, like, why have I not
dropped 2 lbs? Like, this is bullshit.
I, I treated myself yesterday because the day before I was
really, really good. And I said, well, how long do
you have to be quote UN quote good for to like reward yourself
(18:55):
with something, but also you're rewarding yourself with
something that directly conflicts the work that you've
just done. So it's like building a car
tower for ages and it's like I'mgoing to reward myself by
smashing it and then I'm going to rebuild it and then I'm going
to smash it again. So you end up with.
Spinning wheels. Yeah.
And, and it's like, I think that's what builds the
(19:18):
frustration with clients over time because it, it's that
Groundhog week where it's you'redoing the same thing over and
over and expecting a different result.
And, and, you know, maybe it's because in previous diets or
whatever they've done or, you know, other things they've done
in their life, they've got the reward very, very quick.
And this is a lot slower and they've, they've have to accept
(19:38):
like I have to work for longer to get the reward.
I don't get to treat myself thatoften.
Otherwise I don't get it. And I'll say it like, I'll say
to your clients, like, if you feel you're doing a good job,
reward yourself, but reward yourself in a way that like
treats you well. Like look at all the other
things that you like to do that like don't involve calories.
And then pick one of those, like, I know, go and get a
massage or buy yourself some clothes, you know, you don't
(20:01):
have to like, drink alcohol, eatfood, etcetera.
She's like, yeah, reward yourself.
Celebrate the wins. But rewarded in a way that
treats you well, you know? Like the, and the frustration
part as well is like, you know, if, if someone, if someone get
paid, they gets paid, they get paid a salary and they spend a
certain amount of money every month and they want to save more
(20:21):
money. And you say to them like, right,
well, you've got two options. You can work more hours to make
more money and keep your spending the same, or you can
spend less. And they go, no, I'm not.
I'm not doing a budget like I'm no, I'm going to keep spending
and I don't want to work more. So tell me where this extra
money is going to come from. Yeah.
(20:42):
And it's the same thing with thenutrition where it's like you're
on it for this, you know, Mondayto Thursday, you go off at the
weekend. I'm telling you, you know, if
you want a different result, youprobably have to make a change.
You're like, yeah, I don't want to do that.
Then I go, well, you don't get the you don't get the change,
then. Yeah, you have to be.
You have to be. OK, with that.
That's that frustration, isn't it?
It's the, it's the trying to trying to come to the solution
of I'm not willing to let go of this, but I want this to change.
(21:06):
And it's like, but the easiest way to solve that problem is to
let go of the outcome and be like, look, I've come to the
realisation that I'm not willingto do the work that is necessary
to get the job done. So I'll just leave that go and
I'll continue living this lifestyle that I like.
And again, that's fine. I was like we said, there's no,
there's no positive and negativethere, but there's going to have
to be a shift somewhat if a shift in mindset, somewhat if
(21:28):
you still want to continue making progress with your
fitness, but also you've got to manage the weekends better.
We've had some clients with thatthat thought they wanted to get
Lena and they realised. What it actually takes?
Yeah, what it actually takes is not worth it.
It's like great, this is actually a positive outcome that
you've realised and accepted responsibility for, you know, so
whereas like a lot of clients, they'll just keep trying to like
battle this frustration. Yeah, yeah.
(21:49):
Like our job to make you happy with where you are in your
health and fitness. And by coming to that solution,
you're now happy with your health and fitness because you
what you want and what you want to do.
They've matched up OK I'm good now I'm level.
The frustration is when what youwant and what you're willing to
do skew. Pretty heavily.
The the other thing to factor inas well is like the, the
(22:12):
magnitude of the deviation, because another thing which
people will say is like, Oh, I like I've been on my plan every
day this week. I just had one meal on Saturday
that was off my plan. But then you look at what that
meal was and it was like 10 Texas Roadhouse rolls, massive
steak, 3 desserts, and then theygot Cheesecake Factory on the
way home. And you're like, that one meal
(22:34):
just blew out your calorie deficit for the week versus you
could have someone that quote UNquote, deviates from their plan
every day, but by 50 calories. And it's like, well, OK, you
factor that in across the week you've gone, you've gone over
your calories total by 350 versus the guy.
That's like, I've nailed my numbers to the point apart from
(22:55):
Saturday evening where I had a large pizza and you know, a
dozen doughnuts. It's like, yeah, but you ate an
extra 5000 calories. Like you average that out
across, you know, each day. And it's like you've nearly gone
over your, your daily calorie targets, but like 1000 calories.
And so it's the, and this, this is where the difference between
men and women is because when you have couples that say
(23:16):
they're both on a diet and then every Saturday the bloke gets a
pizza and she's like, well, I want a treat as well.
I'm going to get a pizza for himthat might be like 1520% more
than his daily calorie target orwhatever.
For her, it's 70% and it's all like you've doubled your calorie
intake that day. That's going to have a way
bigger effect on your body than with the guy.
(23:38):
And so normally with, if you're lucky with some guys, they'll
say take three steps forward during the week and 1 1/2 to 2
steps back at the weekend. They still net a step, like they
still net movement in the right direction.
For a lot of women, it can be they nail everything.
They take three steps forward. They take 3 1/2 steps back at
the weekend and now they're having to make up like they do
(24:02):
another three steps, but now they're only 2 1/2 steps
forward. They take another 3 1/2 steps
back and they get really annoyedand they're like, but I'm so
good. Like I'm so good with my plan
every day. And it's like, but that one day
is you're running back to the start line and then some every
time. And it sucks.
Like women absolutely have it harder than men when it comes to
(24:23):
changing body composition, period.
But there's nothing you can do about that.
Like, you can, you can say woe is me.
It sucks that my, you know, my partner gets to eat twice as
much and he can eat cake and notget fat and stuff.
And it's like, yeah. And because he's bigger, like
it's, it's like that's just the,like they're the cards that you
dealt. Like, that's that's like me
going, it's not fair. Every time we go out to eat,
(24:45):
Ryan can eat twice as much as meand not get any weight, but I
gained 3 lbs. Like, it's bullshit.
I can go. And what are you gonna do?
Like, what are you gonna do about it?
Like, there's there's nothing I can do about my metabolism or my
genetic makeup. Like, that's it.
No, like, no different than me looking at Phil Heath going.
Why is arms so big? I train arms harder than him.
My arms aren't that big. Yeah, I that sucks.
(25:06):
Something you train. Yeah, yeah.
And it's, and it's like, well, what can you can either keep
doing what you're doing, you know, and keep trying or give up
like that. Like that's, that's your option.
And to say like, oh, no, I, I stopped, I stopped my diet
because I just didn't think it was fair.
Like I didn't think it was fair that I had to work harder than
other people. But it's like, fuck me.
(25:27):
Like, there's, there's people, there's people that have higher
Iqs than other people and they have to work way less to solve a
problem than someone that has touse a calculator because they
suck at maths. But it's like, sorry, you, you
weren't that good at math because like, either genetically
or you haven't put in enough time to get good at it.
Like that's, that's just the wayit goes.
(25:49):
And you, you have to kind of like, sometimes it can be a bit
of a, a bit of pill to swallow, you know, for guys that want to
be big, but genetically they just not.
And you know, for, for women that want to be, you know, 5
foot 2 and it's super lean, but they're 5 for 8:00 and it's
like, and they're bigger. It's like, like you can't take
(26:10):
away height. Like I'm sorry.
Like it, it like, and sometimes that can take a long time to
reconcile. Like when you really want
something so bad and it's like you just you're you're 510 and
what, you're not going to make it to the NBA Like, I'm sorry.
I remember Jess and my, my fiance when like she was
training, she had these body comp goals that she wanted and
(26:32):
she was always looking at like 5-2 dumpy girls.
And like there was of these likethick legs, thick glutes.
And it's like she's always looking at these and like, oh,
you know what? I quite like that sort of
structure. And I'm looking, I'm like, and
then we came to conclude like chess, you're like 5-7 and like
a real slim bill. Like the amount of muscle you
would have to accumulate to be dumpy.
(26:54):
Like you'd have to be like 78 kegs, you have to be 78 kilos.
You have to be, you know, you have to be 170 a 180 lbs.
Like we're actually like 50 kilos.
And and you're probably going tohave to get a bit fat for for a
bit of time to build that musclefor a lot.
Especially with that naturally slim build.
That's going to feel really uncomfortable for a couple
years. Like, is it?
Is it going to be worth it to you?
Yeah, like and then the the easiest solution to the problem,
(27:15):
she was like, I actually now just look at girls who've got my
build, yeah and who train. And it's like now I'm like, oh,
it's that's much more relatable because you're almost looking
like you can't be 5 two. Like if you who took Jess's
muscle and stuck it on someone who's 52, like she would
probably be a bit a bit dumpy aswell.
Yeah, yeah. It's just like, yeah, it's and
that's like, you know, guy guys that want to look like certain
(27:36):
bodybuilders, like the average height of a bodybuilder is like
5-6. And it's like, well, if you're
over 6 foot, it's like you're probably not going to look as
wide as you are tall. Like, and again, it's like,
sorry, but equally those guys might look at you and be like, I
wish I had that like tall NFL build.
And it's like, you're never going to have that.
And what? How many squats who do?
Yeah, you just got to. Play the best down with the
(27:57):
cards you can doubt. I mean, you know, yeah.
I from a, from a tactical standpoint, because I'm someone
who, you know, you could put me in the weekend warrior category.
I am in the weekend warrior. Yeah, you feel like I, I
definitely consume more over a weekend than I do during the
week. So I'm, I'm able to make
progress doing that and I guess I'll, I'll speak for myself.
(28:18):
Here is when I what I've found works really well for me is the
the strategy of starting my tracking week on a Friday.
So I take my weekly total and I start tracking on a Friday as in
that's when it starts. So say now my my intake is like
2020 100 for the week. Say I'm on 33000A day, I might
(28:40):
go on the Friday, I might have 31/2 thousand, on the Saturday I
might have 3007 and on the Sunday I might have 3002.
So I've over consumed 3 days in a row there.
What was it? I was 507 hundred, 200 over,
Yeah. But then what I do is I take
what's left of, of, of the 2100 and I'll divide it by Monday to
(29:03):
Thursday. And then that's what I've got
left. So it's like the, the, the
pauper has come to collect his payment.
It's like I've, I've had, I've had too much calories and he's
come and be like, right, you gotto pay up now.
And then on Sunday I go in and I'm like, Oh, it's been a heavy
one this weekend. I'm down to 2 two now.
So Monday or Thursday I'm down to 2.
So I pay the price back. So I'm always in, in arrears
(29:25):
almost chasing it back. But at least then I'm able.
But I'm making an informed decision as well.
Like I can have, if you like, when you say, Oh, don't go for a
pizza, I'm like, yeah, I can go.Am I willing to pay it back
during Monday to Thursday? Because I'm going to have to pay
it back or I can just say I'm not going to make progress this
week. So it's still an informed
decision. So, but by being able to take
(29:47):
control over the intake, use that to make informed decisions
and then cater for it during theweek, I can then progress with
my body composition goals and still do some of the things that
I like to do. Now, can I really overindulge
and still make the progress? No, not necessarily, but I can
still make a pretty good shift of it.
(30:07):
And it's like, and also the better you get at sustaining a
lower calorie diet, the better ability you'll have to go over
as well. Like if you're a really good
saver, you can be a really good spender.
If you're not great at saving, you can't be a great spender
either. Yeah, I do something similar,
but I go Monday to Thursday, then whatever's left I'll spend
on Friday, Saturday, Sunday. Proactive versus factory
(30:29):
proactive reactive. But I think that the two or like
the thing to add add to that with both of you is that you do
it with very little emotion. There's no, there's no, because
you both have very good relationships with food.
And I wouldn't use that for someone that has a history of
(30:49):
binging or, and you know, even like your awareness in terms of
scale fluctuations and being OK with the scale going up and
understanding why it's gone up. And when, when you're working
with a brand new client, you know, they're like, I've gained
7 lbs this weekend, like I've ruined all my progress.
And we know like, it's just water weight, mate.
Like you've like, we've, we've looked at your average calorie
intake. It's all good.
It's going to come back down. But you know, for, for women
(31:12):
especially, like those big fluxes freak them out.
And that can almost create like a, a binging disorder where they
almost take it to the extreme where it's like 500 calories
Monday to Thursday. And then I eat as much as I can
on these three free days. Whereas you guys are kind of
doing it a bit more subtly. And it's like, and then equally,
(31:33):
if you get to the weekend, you're like, well, I don't have
to eat loads of food if I don't want to.
Like, maybe you're like, you know what, I'm just going to get
a bit more fat loss this week and I've got no plans for the
weekend. I might cook from home, maybe go
over by like 1000 calories and that's it.
And you know, or if you are in afat loss phase, you're like, I
don't feel that hungry. I'm I'm going to take the extra,
extra progress, but I, I think you're, you're able to also
(31:56):
regulate it a lot more because you're experienced.
Whereas with a, with a brand newclient, like my first goal
before even giving them like a bit of flexibility on the
weekends is like, I just want tosee if you can stick to
something for seven days straight.
Like. And then once we've got that
down, if we start seeing a pattern of wanting to go over on
the weekends, then maybe we do put an adjustment in.
(32:16):
But I'm going to put some boundaries on it and say like
you can't pull your calories lower than.
X during that you have a range, isn't it 500 plus or minus?
Yeah. So you get some flexibility.
Context is king, isn't it? Again, like what we spoke about
previously is like the right tool for the right job with the
right person. Well, look, that that tool that
I just used there is the same person, same tool.
If you would given that to me post show where my relationship
(32:40):
with food was a lot more sketchy, well then yeah, that
would have been an absolute nightmare.
I would never have been able to do it.
So it's like you have to again, look at what's the current
scenario with that individual and does this tool apply to
them? And as of right now, the tool
does work really well I think, but there are certain
circumstances where it. And even for like, you know, for
fat loss phases, I think it works well to an extent.
And then most people will get tothe point that they'll be like,
(33:04):
it's not worth me putting my calories down during the week
because I feel like shit, I would rather just have them a
bit more Even so I can make it through the week.
And then I'm just going to have to accept that I have to pull
back at weekends as a maintenance strategy.
I think it's awesome because I, I, I think it just offers the
most flexibility. And again, it doesn't have to be
Friday, Saturday, Sunday. Like maybe you have, you travel
(33:26):
for work on Mondays and Tuesdaysand it's like, that's when you
go out for your, your dinner meetings with your, you know,
with your team and stuff. And that's when you tend to
overindulge. And it's like, cool, have those
two days, but you can be a lot more flexible with the, with the
calorie intake. But I think you, your body
always loves routine and you know, like the, the more you
could live like a robot, the more predictable things are, you
(33:48):
know, in terms of food choices, sodium, water, like just all,
like sleep quality, all of that stuff.
But then we have to consider that we're humans as well and
like, and we and we like things,we have emotions and we like to
one of the things which I enjoy the most is going for brunch
with everyone. And so it's like, I'll factor
that into my plan because to me that's I'm never going to give
that up. Like if that means I have to eat
(34:10):
less the day before or eat less that day, so be it because I
value that thing. Whereas if it was, oh, I've been
eating cheesecake Saturday nights and now my calories have
gone low enough that I probably can't have it, It's like I don't
need cheesecake every, like, every Saturday.
Like, I like it, but I don't need it every weekend.
Maybe once a month I'll do it orsomething.
Yeah. It's funny you should say the
high day shouldn't be on the weekend.
(34:30):
So I remember when I was doing the bodybuilding show, I'd have
like 2 high days a week and I would put one on a Wednesday.
Yeah, one on a static. So in my head meant that I've
got two days, then I've got a high.
Day I like a midday pick me. Up it'll be like, it'll like
break the week up shorter and now work really well for me now.
No, you know, like always the weekend like because again, I'm
not in the depths of like like 2weeks out from a bodybuilding
(34:51):
show. It's not like survival.
Mode, yeah, it's not like survival, but then like if I
split up the weekend halves, that'll work tremendously.
Yeah, I I love the the Wednesday, Saturday split.
That's what I did for, for my for my preps.
But then again, like now, maybe you like if you're in a a prep
and you've got Wednesdays and Saturdays, you're religious with
those two days. But then with now just with
(35:11):
life, it's like, well, maybe I'mgoing out for dinner on a
Friday, not a Saturday. It's like, oh, no, like, but my
heart like now I'm going to haveto eat nothing when I go out,
but then I'm going to eat my Heidi on a Saturday.
It's like just move the day, just.
Move the day. And so you, you, you can like
flexibility, like it has to be preceded with structure.
Like the, the more structure youlearn and the skills that you
(35:32):
build, then you can be more flexible.
Like I could give you like your weekly calorie target is this,
do what the fuck you want. And I trust you with that.
If I give that to a brand new client, like that's a, that's a,
that's not teaching them anything.
That's a shit show. And so as you, as you learn
those skills, you can be more flexible with weekends and
stuff. And, and, and, and again, like
(35:53):
the whole thing that we try and emphasize with clients, like
we're trying to like change youridentity, you know, to, to be
the person that you want to become, you know, which is, you
know, fit, healthy, full controlover, you know, doing what you
want, when you want, not being peer pressured, eating how you
want to eat. And a lot of times the urge to
deviate at weekends, you just don't have it as much because
(36:15):
you're like, well, I, I know this isn't conducive to my
goals. And I've become someone now that
likes to achieve their goals. And I like to put effort into
these things. And so, yeah, maybe, you know,
if it's a special occasion, you might indulge, but other than
that, you're just going to, you know, stick, stick to your plan
because you, because you've seen, you've seen what happens
when you do it. You've got some evidence of it
now. Well, when you're starting out,
(36:37):
you know, and you're in that skinny fat stage of a diet and
you're like, I've not seen any return on my investment yet.
Like that pizza's looking prettydamn good.
Yeah. That's another thing you can do
as well, you know, like when you've got these weekend
warriors, like change the question that you ask yourself.
Like, oh, how do I unwind from the week?
You can change it to how do I use the weekend to support my
future self? Yeah, change the question you
ask yourself. Yeah.
And then long term it's like, well, how do I set up my week so
(36:59):
I don't end my week stress to fuck?
Yeah, It's like, how about I learn stress management to be
more effective during the week, so I'm not just waiting for
Friday, you know, for the bell to go where I can then switch
off. It's like long, long term.
It's like, maybe I'm not in a career that I want to be in and
I would, I would prefer to have a job that I don't wait for
Friday every single week. And you know, by no, again, like
(37:21):
I, I hate the people that are like, you know, take the trip,
take the chance. And it's like, no, I've got kids
to feed. Like I, I can't do that right
now. But like long term strategy,
like those are things to consider.
Can I? Are you in an environment during
the week that is like adding to your life or it's taken away
from your life? Like do the pros that way the
cons and if it's you know, if it's the wrong way around, then
(37:42):
maybe look at change that environment.
Create the life you don't want to run from.
Yeah, yeah. Well, mate, take, take booze for
an example. Like some people will they think
about booze as a way to toleratethe week that they've just had.
But then I, I have no relationship with booze really.
I well, you could have sat and guessed that the other week, but
it's like, I don't, I think of it more like I know what booze
(38:04):
does to my upcoming week. If I drink over a weekend, my
week is so much harder. So it's like it's the same thing
as you're drinking on a weekend,but it's like, well, some people
will use it to tolerate the weekthat they've just had.
I'm like, well, no, because it makes my life hell during the
week. Yeah.
So it's it's the same, same, same behaviour, different,
(38:24):
different, different mindset. Yeah.
And that goes to the two questions I just said.
Someone will say how do I unwindfrom the previous week, drink
alcohol. Another person will say, well,
how do I use the weekend to support my upcoming week?
I'm not going to drink alcohol. Yeah.
I'm going to I'm going to meal prep and I'm going to get things
ready. So my, my next week's even
easier. Yeah.
And so use the weekends to your advantage not to not to take.
(38:45):
Away from I'm going to train Saturday, Sunday to ensure that
I haven't got more commitments during this already busy week,
rather than trying to save all my sessions for when I'm
working, yeah. Yeah.
So I, I think, you know, in, in summary, it's, it's not those
behaviors are good or bad. You just have to align your
behaviors with your, your expectations and what you're
willing to do or or not do. But you know, one of the tactics
(39:06):
can be adjusting those, those weekly calories to accommodate
the weekend. But more so it's going to be
that that mindset of, of, you know, if, if you really want to
achieve those, those higher level results, something is
probably going to have to give, you know, at, at the weekend.
And it's just a question of if you're, if you're willing to do
it or not. But I would say it's, it's worth
(39:27):
just doing an analysis of your Friday, Saturday, Sunday at the
moment and just look at it like,is it, is it helping you or
hurting you right now? And if it's hurting you, are you
willing to change some of those things and it could skyrocket
your results? You know, like, like you were
saying, I, I would say even though that takes up like 43% of
the week, it's 90% of the game. Like if you, if you can nail
your plan Friday, Saturday, Sunday, the rest of the week is
(39:49):
cake. And so it, it's just focus on
those days more so than the restof the week and the rest will
fall into, fall into place. Awesome guys, thank you.
As always, please be sure to like and subscribe on iTunes,
Spotify, and YouTube, and we'll see you next time.
If you love this show, please like, share and leave us a five
star review so that we can help more people.
(40:10):
I'm John Matson, reminding you to always go get what's yours.
Starting off with their nutrition plan, whether it's to
lose weight, build muscle, whatever it is, adherence starts
to decline as the week progresses and then drastically
declines over the weekend only to then reset on a Monday.
One of my guys over the last month is graph has plateaued off
and I scroll back to his nutrition graph.
Normally Monday to Thursday, sometime Friday all tracked
(00:20):
Saturday, Sunday blank. Every weekend was blank.
Nothing was being logged. So what we've seen is.
When you've got these weekend warriors, change the question
that you ask yourself or How do I unwind from the week?
You can and change it to how do I use the weekend to support my
future self? I'm Ryan Stevens.
Doctor Taylor Waters, I'm Ben Oliver.
Welcome to the Superhuman show, Yeah?
What's up, guys? Welcome to the Superhuman Show.
(00:42):
We're the host, Ben Oliver, joined by Mr. Ryan Stevens and
the Doc PHDI was I was going to say what your PhD is, and then I
don't even know. No, don't know, don't care.
You're a. Doctor So that's why Mr. Taylor
Waters. This is why you get it wrong
though, because you mix up. I like to shake it up.
Keep them guessing, keep them guessing who's going to be on
(01:03):
the show this time. Oh, the same.
Three Three and and our our special special guest guest,
these these three three. OK, Today, weekend Warriors,
very, very probably the most common thing that you'll see
across the board with just everyone because of how society
(01:31):
is structured, where we typically work on Monday to
Friday, you get the weekends offand then you start again on
Monday. What you typically find with
people starting off with their nutrition plan, whether it's to
lose weight, build muscle, whatever it is, adherence starts
to decline as the week progresses and then drastically
(01:51):
declines over the weekend, only to then reset on a Monday.
And then, you know, it's like, it's almost like a downward
staircase throughout the week. And then it, you know, hopefully
over time you still net some kind of progress each week.
But it seems to be the, the Friday, Saturday, Sunday is
where people can really ruin their progress.
(02:13):
And I, and I would say like thispertains to men and women, but I
think the amount of damage a woman can do in three days is
significantly, significantly more than a guy with much less
deviation. I I think in general guys will
(02:34):
get more leeway, but that's purely from like a overall
calorie intake standpoint because they're generally
bigger. Yeah, we've sort of said that
before. From a from an energy balance
standpoint, there's less room for error as a female.
So it's easier if you go off therails, it's easier to undo the
productive work that you've had,like.
Relatively it's the same if you were doing like a percentage,
(02:56):
but the actual number is much bigger for guys just 'cause
they're generally their calorie needs are higher, yeah.
Women's maintenance calories aregenerally lower, aren't they?
Yeah, You know, so, so what's like the, what would you say the
typical routine is that you see,like you, you know where I've
said like Monday's good, Tuesday's good, Wednesday's
good. Then what I typically see is
like Wednesday there tends to bea little bit of a dip.
(03:19):
Thursday sometimes comes back up, normally another slight dip.
Friday I would say a a fairly decent dip.
Saturday bag of shit and then Sunday.
Sometimes they try and salvage the Saturday or it's on par with
the Saturday and then and then they start again on Monday.
I would say Monday to Thursday is like normally.
(03:41):
Typically Good Friday and Saturday is blown out of the
water. Sunday is either screw it, I'll
start on Monday, or like you said, they'll try and they'll
wake up Sunday morning. It's.
Like, oh, I've got to check them.
I've got to check in. Yeah, yeah, 1000 calls, yeah.
Depends when I check in there, isn't it?
Yeah, yeah. If I check in, there's a
Wednesday stuff it. I got more time, yeah.
So, So what, like what do you think the cause of that is?
Like I, I mentioned, like, you know, people work Monday to
(04:02):
Friday. So routine is one point.
Yeah, a lot of time it's, it's the change in routine from the
moment you clock off on a Friday.
Like say you work a nine to five, you clock off on a Friday
night and then your routine fromthen on till Monday morning is
normally very, very different than your week when it comes to
sleep. Like when you wake up, when you
(04:25):
eat, when you go to the gym, youprobably have other obligations.
Maybe you got kids, they got kids sports that weekend, but
it's, it's almost like a separate plan.
And so I, I think what, what canhappen when you're in that
situation, you know, for, for say, like you and me, we don't
have kids. You know, our our weekends are
(04:48):
very similar to our weeks in theroutine sense in the we probably
get up around the same time. Yeah.
We don't, we don't have a lot ofother obligations.
The only thing that changes is like our workload probably goes
down a little bit, but we have quite a lot of flexibility.
Whereas for you, for example, you've got three kids, they've
(05:10):
got sports at the weekend, you've got you've got your
workload has been replaced with family workload.
So the load is the same, they just delegate in a different
area. So let's talk about like the,
the actual, actual like practical differences that you
see. So when when I say someone
deviates from their plan, like like Ryan, like what are what
(05:33):
are the things that they deviatefrom?
So like the stress from work? No, I mean like what's the like?
They've got their calorie targetand things like that, like what
seems to go out the window at the weekend and practically
speaking. Nutrition goes out the window.
OK. Yeah, yeah, definitely.
They always go over their targets on the weekend.
But it's quite often they don't track.
No, they don't track. Like I saw one of my guys, I was
(05:54):
showing him his graph and over the past like 6 months he's made
very very good progress. Over the last month, his graph
was plateaued off and I scroll back through his nutrition
graphs and it was like normally Monday to Thursday, sometimes
Friday, all tracked Saturday, Sunday, blank, next week, next
week, blank, next week, blank. And it's like every weekend was
blank. Nothing was being logged.
(06:16):
And it's like, So what we've seen is your weight has gone
down and then it's plateaued. Since it's been plateauing.
We can see your weekends boom, boom, boom, boom UN untracked.
It's very easy to see what's happening here is you go on
untracked on the weekend, you'reeating whatever you want.
That's undoing the productive work you're doing through the
week and you're leveling out at the maintenance mark.
Yeah, I would say nutrition is the main thing.
(06:37):
Do you know something I don't see often that goes out the
window though is their steps. It almost like they still keep
up with their steps. Normally with my clients, we
don't really have workouts on the weekend we get them done.
In sometimes they're even more active, yeah.
Yeah, which is strange, though, because sometimes it's like, why
do you put your train in at the time where you've got the most
commitments during the working week?
(06:57):
Yeah. And then when you've got more
free time, you're like, Oh no, it's done then.
Yeah. So like I would say, nutrition
is definitely the main one for this one, the implementation of
alcohol on the weekend, yeah. Yeah, yeah, which kind of
factors into poor decision making when it comes to food.
It's. Like, like structure goes and
mine set changes. I think those are the two key
things. Structure, obviously you wake up
at different times, you go to bed at different times.
(07:20):
You don't have the same routinesduring the weekend.
Your, your weekends are generally a lot more reactive
than than they are proactive during a week.
So it's very much just moving around, getting food on the go,
seeing what's available at like the time and you've got other
things that are taking your, your, your attention from your
nutrition. And then the mindset of I'm here
(07:42):
to relax, I'm here to de stress,I'm here to unwind, I'm here to
enjoy. So those two things switch
together and ends up being an absolute shit show your.
Mindset one is huge. Like think about how many people
they'll de stress with alcohol from like their week's work.
It's almost like, oh God, I'm going to reward myself.
I need it. I need this wine today.
Reward is a is a good word. My reward, I, I deserve a break
(08:06):
because I've been so good duringthe week.
That's kind of one or, or I've worked so hard during the week
like I, I deserve a break or I've earned a break.
That's, that's a big one. I think the other one typically
during the week, people are verystructured with their, their
meals just from like an efficiency standpoint and maybe
they prep their food Monday to Friday.
(08:29):
There's no meal prep at the weekend.
And you know, we, we've always, we always talk about environment
where if you have your meals prepped and ready to go in the
fridge, you're far more likely to eat those meals then wing it
and, and still hit your hit yourplan.
Whereas you know the fridge is abit bare, you know when it comes
to. Food shops on Sunday.
And you do the food shop on Sunday.
So the, the, I think the like you mentioned with your client,
(08:53):
the practical implications of itare you're looking at what four,
3540% of the week where you're not adhering to your plan, I
mean. Friday, Saturday, Sunday is 43%
of the weekend. Yeah, and so and.
But also more important because Friday, Saturday, Sunday are
generally when people over consume.
If you looked at people's calorie intake, it'll be low on
(09:15):
a Monday, Tuesday, Wednesday, Thursday anyway.
And then it likely spikes up over the weekend.
So now when you weigh up the importance of that, it's
actually worth more than 43% of your week.
It's probably actually going to be more like 60% of your week
because it's like what you're doing is you're keeping tabs on
the behaviours when they're actually they're OK, and then
(09:37):
you're ignoring the times when is your actual overconsumption
where the real problems are. So again, it's probably more
like 6065% of your week. It's it's no different than like
someone said, that's like, say, binging in the evenings,
watching Netflix, but then they're saying, Oh yeah, my, my
breakfast is great like seven days a week.
And now my breakfast is like, yeah, but you're not like,
(09:58):
that's not the problem. Yeah, the problem is the
evening. So we need to focus on the
evening. And so for most people, it's the
problem is the weekend. It's not you're good as gold
Monday to Thursday. We don't even need to look at
that because you're, you're in your normal work routine, you've
got your meals prepped, you likewhat you like, you know, you've
got your, your shake in the morning, your chicken salad,
your dinner's the same or whatever.
And then the weekend comes around and it's, you know, a
(10:19):
free, a free for all. And.
That's it as well. I'm not sure what you do on the
weekend then, but I know you have more flexibility on the
weekend and I do as well. But again, like you said, you
still monitor your behaviours just as much as you do like in
the week to make sure that obviously you balance the books
at the end of the week and it's not a free for.
All because this is the thing, because we can look at it and
say, well how? How do we solve the the problem
(10:39):
if someone is deviating from their part on the weekend and
you've got like we always talk about, you've got the tactics,
then you've got the mindset and you know, tactically speaking,
we could look at it and say, well, let's look at our weekly
calorie target or what we want to kind of nail on average, can
we pull some calories back during Monday to Thursday so we
have that flexibility on the Friday and the Saturday, Sunday.
That's a great tactical thing toimplement.
(11:01):
If someone is competent with tracking, you know, if if they
don't have like binge eating or overeating tendencies because
you, you, if you make that the difference between Monday and
Thursday too big, then it's they're going into the weekend
overly hungry rather, which can lead to to over.
Even if you've given them an extra 500 calories a day,
(11:23):
They're brain saying go eat 2000like an extra 2000 every day.
But the, the bigger problem is Ithink that tactic is completely
useless if their mindset is in the place of, oh, but I, I don't
want to follow a plan on the weekend.
And I think that's the thing that has to be addressed first
is you need to treat the weekends with a similar effort
(11:47):
to the beginning of the week. Like you can't just go in with 0
effort or, or like you said, youknow, you're sabotaging yourself
with like 60% of your progress. And it's, it's because if, if
the mindset's in the right place, you might not even need a
change in the calories. You know, it's like the, the the
calories count on Friday, Saturday, Sunday, just as they
(12:07):
do during the week. So it's it's having the
conversation of like you, you'vesaid it perfectly, like what is
it about the weekend that makes you not want to stick to your
plan? Is it that you're feeling burnt
out? Is it that you're feeling
stressed, like you want to de stress from work?
Is it that you feel like you deserve something or you want to
reward yourself? And then we look at each one of
those things and say, what if you want to reward yourself?
(12:29):
Like let's look at some things that don't contain calories that
we can reward ourselves with. Like maybe go on a trip, like
buy yourself some new clothes that you still reward yourself
up with something different. If it's, I don't want to track
my food because I do it all weekand I hate doing it, then we
could say 1, like, why do you hate it?
And we can try and solve that problem.
But also we could say, well, OK,if you're not going to track,
(12:50):
then we look at, well, what do you typically want to do at the
weekend? Because we're, we're overdoing
it somewhere. Maybe we say, right, well, if if
you know you're going out for dinner on Saturday night, let's
eat light during the day, like let's maybe do like one or two
protein shakes during the day. Then you can enjoy your evening,
have a couple of drinks. We keep the overall calories in
check and we try and put some kind of like barrier in there as
(13:12):
as well. It's like if, if you wanna,
because sometimes you get to thepoint where it's like, I wanna
just let my air down over the weekend and eat what I want,
drink what I want, and I also want to get in shape.
Now you're swerve asking a bit too much here.
So maybe it's like, okay, well, there is you can get away with
(13:32):
it to a degree. So it's how can we, how can we
get as close as we can to the best of both?
Because it's at the end of the day sometimes like some guys
will get away with it up to a point.
And then it's like now we've realized that you can't get away
with this anymore. So we're gonna have to tighten
up the weekend attack. We can basically lay.
Out like very plainly, it's likewe've got two options.
We can change behaviour or adjust expectations.
(13:55):
Yeah, and, and neither is right or wrong.
If someone says like, I'll always, you know, deviate the
weekends because I'm always going to be like that.
I'd say cool. Like there's there's you're not
a bad person for wanting to eat pizza and drink beer at the
weekend. They're, you know, I don't like
beer, but like a lot of people do.
(14:15):
I tell you what. Oh, there was a couple of beers
and pizzas on the stack and I came back about 4 kilos up.
So like it's, but so it's like what if you do want to do that?
Then you can say, is it reasonable for you to want to do
that or do that every week and still expect to get great
results and be in great shape asif you were on your plan 100%
(14:36):
probably not. So maybe we need to adjust that
because the, the frustration happens when reality doesn't
meet expectations and they startgetting annoyed by it.
And so it's your job as a coach to say, well, like if we look at
your behaviors and what you're doing versus what typical
behaviors we would expect to seeor what you probably need to do
to see that result and you're not doing it.
(14:58):
Can you see the discrepancy? And, and I, I think the being a
good coach is to not label any of that with like positives or
negatives. It's like the, I think the goal
of a coach is to always be very,very neutral.
And you know what your, your jobis to like present information
and then say like, doing these things will likely result in
(15:19):
this. Doing these things will likely
result in that. Are you OK with that?
Like you can choose, you know, if someone says like every
weekend, I'm going, I'm going togo to a or you can eat pizza
competition like, and I'm going to do that every single weekend.
Then I can say cool, like I can try and accommodate that the
best I can. But I will tell you that people
that don't enter pizza competitions every weekend, they
(15:42):
probably get in shape faster than those that do like and and
and I would never say like they will always because there might
be a guy that does a Pete pizza competition at the weekend and
then just doesn't eat during theweek and he and he stays in
great. Shape and then runs marathons.
It's like, I'm not saying it's, it's not doable, but it's like,
you know, generally speaking, you're more likely going to get
quicker results if you don't eatpizza every weekend.
(16:04):
But it like, I, I think by doingit that way, you're not making
a, a, a client feel bad for the decisions that they're making.
You're just showing them like what typically happens when you
make those decisions and are areyou OK with that?
And typically, like with weekendwarriors, like not to make the
client feel bad when we present data every week.
Like they lose and gain the same3 to 5 lbs.
(16:24):
Yeah, it's like ground odd day every day, isn't it?
So you would say look like what we're doing right now.
As you can see from your graphs,we're losing and gaining the
same 5. You've mastered maintenance.
Yeah, you've mastered maintenance.
Like, are you happy with that? If so, great, we'll keep on
doing it. If not, then we've got to change
something. Yeah, you know, And then it's
what? What you're willing to change?
Yeah, I think they find it hard as well because they've tied fun
(16:45):
and relaxation so heavily to consumption.
So it's like, again, like you can have loads of fun and
consume nothing. Yeah, or you can have loads of
fun and consume a boatload, but it's like they seem to only have
this one avenue of fun which is built around consuming.
So it's like they won't what sport they won't.
(17:07):
Or it's like I watch sport, but I don't really enjoy sport if I
haven't got a big bowl of of potato chips with me.
And I say, well, you need to find something that you find
more fun. That is that is not like again,
we we can go to the gym and lit you.
We can, we can, we can train andhave a chat and socialise and
we're not consuming anything. It's it.
But it's hard for some people when they've they've built a
(17:27):
lifestyle that revolves so much around consumption.
So now it's like you're gonna, if you want to see better
progress from a health and fitness standpoint, you've got
to change the way you spend yoursocial time.
And if they've done that for 10 years, it can be tough.
Yeah, I think the, IT, it's a really hard one when people,
when clients talk about like, you know, I, I, I deserve it
(17:51):
because I followed my plan. And it's, you don't want to say
to a client like, well, you don't, you don't deserve it.
Like no, you know, no one deserves anything.
It's like you've, you've made that up in your head because
it's, it's almost like, well, OK, if you've got an employee
that, you know, you've asked them to do certain tasks and
they've done those tasks and then they say every week I've
(18:12):
done those tasks I want to raise.
And you go, no, you've like, you've done what I've asked you
to do. Like you haven't done more than
that. Like you like, that's your job.
That's what you need to keep doing.
So it, it's that idea of like delayed gratification that it's
like, well, OK, if that person did their job really well for a
year and then said, I think I want to raise and you go, ah,
like, yeah, you know, they've, they've been very, very
(18:33):
consistent. Maybe that's a conversation you
can have now. But I think people play like,
you know, and even on the extreme, you'll have people that
say, well, I followed my plan yesterday, like, why have I not
dropped 2 lbs? Like, this is bullshit.
I, I treated myself yesterday because the day before I was
really, really good. And I said, well, how long do
you have to be quote UN quote good for to like reward yourself
(18:55):
with something, but also you're rewarding yourself with
something that directly conflicts the work that you've
just done. So it's like building a car
tower for ages and it's like I'mgoing to reward myself by
smashing it and then I'm going to rebuild it and then I'm going
to smash it again. So you end up with.
Spinning wheels. Yeah.
And, and it's like, I think that's what builds the
(19:18):
frustration with clients over time because it, it's that
Groundhog week where it's you'redoing the same thing over and
over and expecting a different result.
And, and, you know, maybe it's because in previous diets or
whatever they've done or, you know, other things they've done
in their life, they've got the reward very, very quick.
And this is a lot slower and they've, they've have to accept
(19:38):
like I have to work for longer to get the reward.
I don't get to treat myself thatoften.
Otherwise I don't get it. And I'll say it like, I'll say
to your clients, like, if you feel you're doing a good job,
reward yourself, but reward yourself in a way that like
treats you well. Like look at all the other
things that you like to do that like don't involve calories.
And then pick one of those, like, I know, go and get a
massage or buy yourself some clothes, you know, you don't
(20:01):
have to like, drink alcohol, eatfood, etcetera.
She's like, yeah, reward yourself.
Celebrate the wins. But rewarded in a way that
treats you well, you know? Like the, and the frustration
part as well is like, you know, if, if someone, if someone get
paid, they gets paid, they get paid a salary and they spend a
certain amount of money every month and they want to save more
(20:21):
money. And you say to them like, right,
well, you've got two options. You can work more hours to make
more money and keep your spending the same, or you can
spend less. And they go, no, I'm not.
I'm not doing a budget like I'm no, I'm going to keep spending
and I don't want to work more. So tell me where this extra
money is going to come from. Yeah.
(20:42):
And it's the same thing with thenutrition where it's like you're
on it for this, you know, Mondayto Thursday, you go off at the
weekend. I'm telling you, you know, if
you want a different result, youprobably have to make a change.
You're like, yeah, I don't want to do that.
Then I go, well, you don't get the you don't get the change,
then. Yeah, you have to be.
You have to be. OK, with that.
That's that frustration, isn't it?
It's the, it's the trying to trying to come to the solution
of I'm not willing to let go of this, but I want this to change.
(21:06):
And it's like, but the easiest way to solve that problem is to
let go of the outcome and be like, look, I've come to the
realisation that I'm not willingto do the work that is necessary
to get the job done. So I'll just leave that go and
I'll continue living this lifestyle that I like.
And again, that's fine. I was like we said, there's no,
there's no positive and negativethere, but there's going to have
to be a shift somewhat if a shift in mindset, somewhat if
(21:28):
you still want to continue making progress with your
fitness, but also you've got to manage the weekends better.
We've had some clients with thatthat thought they wanted to get
Lena and they realised. What it actually takes?
Yeah, what it actually takes is not worth it.
It's like great, this is actually a positive outcome that
you've realised and accepted responsibility for, you know, so
whereas like a lot of clients, they'll just keep trying to like
battle this frustration. Yeah, yeah.
(21:49):
Like our job to make you happy with where you are in your
health and fitness. And by coming to that solution,
you're now happy with your health and fitness because you
what you want and what you want to do.
They've matched up OK I'm good now I'm level.
The frustration is when what youwant and what you're willing to
do skew. Pretty heavily.
The the other thing to factor inas well is like the, the
(22:12):
magnitude of the deviation, because another thing which
people will say is like, Oh, I like I've been on my plan every
day this week. I just had one meal on Saturday
that was off my plan. But then you look at what that
meal was and it was like 10 Texas Roadhouse rolls, massive
steak, 3 desserts, and then theygot Cheesecake Factory on the
way home. And you're like, that one meal
(22:34):
just blew out your calorie deficit for the week versus you
could have someone that quote UNquote, deviates from their plan
every day, but by 50 calories. And it's like, well, OK, you
factor that in across the week you've gone, you've gone over
your calories total by 350 versus the guy.
That's like, I've nailed my numbers to the point apart from
(22:55):
Saturday evening where I had a large pizza and you know, a
dozen doughnuts. It's like, yeah, but you ate an
extra 5000 calories. Like you average that out
across, you know, each day. And it's like you've nearly gone
over your, your daily calorie targets, but like 1000 calories.
And so it's the, and this, this is where the difference between
men and women is because when you have couples that say
(23:16):
they're both on a diet and then every Saturday the bloke gets a
pizza and she's like, well, I want a treat as well.
I'm going to get a pizza for himthat might be like 1520% more
than his daily calorie target orwhatever.
For her, it's 70% and it's all like you've doubled your calorie
intake that day. That's going to have a way
bigger effect on your body than with the guy.
(23:38):
And so normally with, if you're lucky with some guys, they'll
say take three steps forward during the week and 1 1/2 to 2
steps back at the weekend. They still net a step, like they
still net movement in the right direction.
For a lot of women, it can be they nail everything.
They take three steps forward. They take 3 1/2 steps back at
the weekend and now they're having to make up like they do
(24:02):
another three steps, but now they're only 2 1/2 steps
forward. They take another 3 1/2 steps
back and they get really annoyedand they're like, but I'm so
good. Like I'm so good with my plan
every day. And it's like, but that one day
is you're running back to the start line and then some every
time. And it sucks.
Like women absolutely have it harder than men when it comes to
(24:23):
changing body composition, period.
But there's nothing you can do about that.
Like, you can, you can say woe is me.
It sucks that my, you know, my partner gets to eat twice as
much and he can eat cake and notget fat and stuff.
And it's like, yeah. And because he's bigger, like
it's, it's like that's just the,like they're the cards that you
dealt. Like, that's that's like me
going, it's not fair. Every time we go out to eat,
(24:45):
Ryan can eat twice as much as meand not get any weight, but I
gained 3 lbs. Like, it's bullshit.
I can go. And what are you gonna do?
Like, what are you gonna do about it?
Like, there's there's nothing I can do about my metabolism or my
genetic makeup. Like, that's it.
No, like, no different than me looking at Phil Heath going.
Why is arms so big? I train arms harder than him.
My arms aren't that big. Yeah, I that sucks.
(25:06):
Something you train. Yeah, yeah.
And it's, and it's like, well, what can you can either keep
doing what you're doing, you know, and keep trying or give up
like that. Like that's, that's your option.
And to say like, oh, no, I, I stopped, I stopped my diet
because I just didn't think it was fair.
Like I didn't think it was fair that I had to work harder than
other people. But it's like, fuck me.
(25:27):
Like, there's, there's people, there's people that have higher
Iqs than other people and they have to work way less to solve a
problem than someone that has touse a calculator because they
suck at maths. But it's like, sorry, you, you
weren't that good at math because like, either genetically
or you haven't put in enough time to get good at it.
Like that's, that's just the wayit goes.
(25:49):
And you, you have to kind of like, sometimes it can be a bit
of a, a bit of pill to swallow, you know, for guys that want to
be big, but genetically they just not.
And you know, for, for women that want to be, you know, 5
foot 2 and it's super lean, but they're 5 for 8:00 and it's
like, and they're bigger. It's like, like you can't take
(26:10):
away height. Like I'm sorry.
Like it, it like, and sometimes that can take a long time to
reconcile. Like when you really want
something so bad and it's like you just you're you're 510 and
what, you're not going to make it to the NBA Like, I'm sorry.
I remember Jess and my, my fiance when like she was
training, she had these body comp goals that she wanted and
(26:32):
she was always looking at like 5-2 dumpy girls.
And like there was of these likethick legs, thick glutes.
And it's like she's always looking at these and like, oh,
you know what? I quite like that sort of
structure. And I'm looking, I'm like, and
then we came to conclude like chess, you're like 5-7 and like
a real slim bill. Like the amount of muscle you
would have to accumulate to be dumpy.
(26:54):
Like you'd have to be like 78 kegs, you have to be 78 kilos.
You have to be, you know, you have to be 170 a 180 lbs.
Like we're actually like 50 kilos.
And and you're probably going tohave to get a bit fat for for a
bit of time to build that musclefor a lot.
Especially with that naturally slim build.
That's going to feel really uncomfortable for a couple
years. Like, is it?
Is it going to be worth it to you?
Yeah, like and then the the easiest solution to the problem,
(27:15):
she was like, I actually now just look at girls who've got my
build, yeah and who train. And it's like now I'm like, oh,
it's that's much more relatable because you're almost looking
like you can't be 5 two. Like if you who took Jess's
muscle and stuck it on someone who's 52, like she would
probably be a bit a bit dumpy aswell.
Yeah, yeah. It's just like, yeah, it's and
that's like, you know, guy guys that want to look like certain
(27:36):
bodybuilders, like the average height of a bodybuilder is like
5-6. And it's like, well, if you're
over 6 foot, it's like you're probably not going to look as
wide as you are tall. Like, and again, it's like,
sorry, but equally those guys might look at you and be like, I
wish I had that like tall NFL build.
And it's like, you're never going to have that.
And what? How many squats who do?
Yeah, you just got to. Play the best down with the
(27:57):
cards you can doubt. I mean, you know, yeah.
I from a, from a tactical standpoint, because I'm someone
who, you know, you could put me in the weekend warrior category.
I am in the weekend warrior. Yeah, you feel like I, I
definitely consume more over a weekend than I do during the
week. So I'm, I'm able to make
progress doing that and I guess I'll, I'll speak for myself.
(28:18):
Here is when I what I've found works really well for me is the
the strategy of starting my tracking week on a Friday.
So I take my weekly total and I start tracking on a Friday as in
that's when it starts. So say now my my intake is like
2020 100 for the week. Say I'm on 33000A day, I might
(28:40):
go on the Friday, I might have 31/2 thousand, on the Saturday I
might have 3007 and on the Sunday I might have 3002.
So I've over consumed 3 days in a row there.
What was it? I was 507 hundred, 200 over,
Yeah. But then what I do is I take
what's left of, of, of the 2100 and I'll divide it by Monday to
(29:03):
Thursday. And then that's what I've got
left. So it's like the, the, the
pauper has come to collect his payment.
It's like I've, I've had, I've had too much calories and he's
come and be like, right, you gotto pay up now.
And then on Sunday I go in and I'm like, Oh, it's been a heavy
one this weekend. I'm down to 2 two now.
So Monday or Thursday I'm down to 2.
So I pay the price back. So I'm always in, in arrears
(29:25):
almost chasing it back. But at least then I'm able.
But I'm making an informed decision as well.
Like I can have, if you like, when you say, Oh, don't go for a
pizza, I'm like, yeah, I can go.Am I willing to pay it back
during Monday to Thursday? Because I'm going to have to pay
it back or I can just say I'm not going to make progress this
week. So it's still an informed
decision. So, but by being able to take
(29:47):
control over the intake, use that to make informed decisions
and then cater for it during theweek, I can then progress with
my body composition goals and still do some of the things that
I like to do. Now, can I really overindulge
and still make the progress? No, not necessarily, but I can
still make a pretty good shift of it.
(30:07):
And it's like, and also the better you get at sustaining a
lower calorie diet, the better ability you'll have to go over
as well. Like if you're a really good
saver, you can be a really good spender.
If you're not great at saving, you can't be a great spender
either. Yeah, I do something similar,
but I go Monday to Thursday, then whatever's left I'll spend
on Friday, Saturday, Sunday. Proactive versus factory
(30:29):
proactive reactive. But I think that the two or like
the thing to add add to that with both of you is that you do
it with very little emotion. There's no, there's no, because
you both have very good relationships with food.
And I wouldn't use that for someone that has a history of
(30:49):
binging or, and you know, even like your awareness in terms of
scale fluctuations and being OK with the scale going up and
understanding why it's gone up. And when, when you're working
with a brand new client, you know, they're like, I've gained
7 lbs this weekend, like I've ruined all my progress.
And we know like, it's just water weight, mate.
Like you've like, we've, we've looked at your average calorie
intake. It's all good.
It's going to come back down. But you know, for, for women
(31:12):
especially, like those big fluxes freak them out.
And that can almost create like a, a binging disorder where they
almost take it to the extreme where it's like 500 calories
Monday to Thursday. And then I eat as much as I can
on these three free days. Whereas you guys are kind of
doing it a bit more subtly. And it's like, and then equally,
(31:33):
if you get to the weekend, you're like, well, I don't have
to eat loads of food if I don't want to.
Like, maybe you're like, you know what, I'm just going to get
a bit more fat loss this week and I've got no plans for the
weekend. I might cook from home, maybe go
over by like 1000 calories and that's it.
And you know, or if you are in afat loss phase, you're like, I
don't feel that hungry. I'm I'm going to take the extra,
extra progress, but I, I think you're, you're able to also
(31:56):
regulate it a lot more because you're experienced.
Whereas with a, with a brand newclient, like my first goal
before even giving them like a bit of flexibility on the
weekends is like, I just want tosee if you can stick to
something for seven days straight.
Like. And then once we've got that
down, if we start seeing a pattern of wanting to go over on
the weekends, then maybe we do put an adjustment in.
(32:16):
But I'm going to put some boundaries on it and say like
you can't pull your calories lower than.
X during that you have a range, isn't it 500 plus or minus?
Yeah. So you get some flexibility.
Context is king, isn't it? Again, like what we spoke about
previously is like the right tool for the right job with the
right person. Well, look, that that tool that
I just used there is the same person, same tool.
If you would given that to me post show where my relationship
(32:40):
with food was a lot more sketchy, well then yeah, that
would have been an absolute nightmare.
I would never have been able to do it.
So it's like you have to again, look at what's the current
scenario with that individual and does this tool apply to
them? And as of right now, the tool
does work really well I think, but there are certain
circumstances where it. And even for like, you know, for
fat loss phases, I think it works well to an extent.
And then most people will get tothe point that they'll be like,
(33:04):
it's not worth me putting my calories down during the week
because I feel like shit, I would rather just have them a
bit more Even so I can make it through the week.
And then I'm just going to have to accept that I have to pull
back at weekends as a maintenance strategy.
I think it's awesome because I, I, I think it just offers the
most flexibility. And again, it doesn't have to be
Friday, Saturday, Sunday. Like maybe you have, you travel
(33:26):
for work on Mondays and Tuesdaysand it's like, that's when you
go out for your, your dinner meetings with your, you know,
with your team and stuff. And that's when you tend to
overindulge. And it's like, cool, have those
two days, but you can be a lot more flexible with the, with the
calorie intake. But I think you, your body
always loves routine and you know, like the, the more you
could live like a robot, the more predictable things are, you
(33:48):
know, in terms of food choices, sodium, water, like just all,
like sleep quality, all of that stuff.
But then we have to consider that we're humans as well and
like, and we and we like things,we have emotions and we like to
one of the things which I enjoy the most is going for brunch
with everyone. And so it's like, I'll factor
that into my plan because to me that's I'm never going to give
that up. Like if that means I have to eat
(34:10):
less the day before or eat less that day, so be it because I
value that thing. Whereas if it was, oh, I've been
eating cheesecake Saturday nights and now my calories have
gone low enough that I probably can't have it, It's like I don't
need cheesecake every, like, every Saturday.
Like, I like it, but I don't need it every weekend.
Maybe once a month I'll do it orsomething.
Yeah. It's funny you should say the
high day shouldn't be on the weekend.
(34:30):
So I remember when I was doing the bodybuilding show, I'd have
like 2 high days a week and I would put one on a Wednesday.
Yeah, one on a static. So in my head meant that I've
got two days, then I've got a high.
Day I like a midday pick me. Up it'll be like, it'll like
break the week up shorter and now work really well for me now.
No, you know, like always the weekend like because again, I'm
not in the depths of like like 2weeks out from a bodybuilding
(34:51):
show. It's not like survival.
Mode, yeah, it's not like survival, but then like if I
split up the weekend halves, that'll work tremendously.
Yeah, I I love the the Wednesday, Saturday split.
That's what I did for, for my for my preps.
But then again, like now, maybe you like if you're in a a prep
and you've got Wednesdays and Saturdays, you're religious with
those two days. But then with now just with
(35:11):
life, it's like, well, maybe I'mgoing out for dinner on a
Friday, not a Saturday. It's like, oh, no, like, but my
heart like now I'm going to haveto eat nothing when I go out,
but then I'm going to eat my Heidi on a Saturday.
It's like just move the day, just.
Move the day. And so you, you, you can like
flexibility, like it has to be preceded with structure.
Like the, the more structure youlearn and the skills that you
(35:32):
build, then you can be more flexible.
Like I could give you like your weekly calorie target is this,
do what the fuck you want. And I trust you with that.
If I give that to a brand new client, like that's a, that's a,
that's not teaching them anything.
That's a shit show. And so as you, as you learn
those skills, you can be more flexible with weekends and
stuff. And, and, and, and again, like
(35:53):
the whole thing that we try and emphasize with clients, like
we're trying to like change youridentity, you know, to, to be
the person that you want to become, you know, which is, you
know, fit, healthy, full controlover, you know, doing what you
want, when you want, not being peer pressured, eating how you
want to eat. And a lot of times the urge to
deviate at weekends, you just don't have it as much because
(36:15):
you're like, well, I, I know this isn't conducive to my
goals. And I've become someone now that
likes to achieve their goals. And I like to put effort into
these things. And so, yeah, maybe, you know,
if it's a special occasion, you might indulge, but other than
that, you're just going to, you know, stick, stick to your plan
because you, because you've seen, you've seen what happens
when you do it. You've got some evidence of it
now. Well, when you're starting out,
(36:37):
you know, and you're in that skinny fat stage of a diet and
you're like, I've not seen any return on my investment yet.
Like that pizza's looking prettydamn good.
Yeah. That's another thing you can do
as well, you know, like when you've got these weekend
warriors, like change the question that you ask yourself.
Like, oh, how do I unwind from the week?
You can change it to how do I use the weekend to support my
future self? Yeah, change the question you
ask yourself. Yeah.
And then long term it's like, well, how do I set up my week so
(36:59):
I don't end my week stress to fuck?
Yeah, It's like, how about I learn stress management to be
more effective during the week, so I'm not just waiting for
Friday, you know, for the bell to go where I can then switch
off. It's like long, long term.
It's like, maybe I'm not in a career that I want to be in and
I would, I would prefer to have a job that I don't wait for
Friday every single week. And you know, by no, again, like
(37:21):
I, I hate the people that are like, you know, take the trip,
take the chance. And it's like, no, I've got kids
to feed. Like I, I can't do that right
now. But like long term strategy,
like those are things to consider.
Can I? Are you in an environment during
the week that is like adding to your life or it's taken away
from your life? Like do the pros that way the
cons and if it's you know, if it's the wrong way around, then
(37:42):
maybe look at change that environment.
Create the life you don't want to run from.
Yeah, yeah. Well, mate, take, take booze for
an example. Like some people will they think
about booze as a way to toleratethe week that they've just had.
But then I, I have no relationship with booze really.
I well, you could have sat and guessed that the other week, but
it's like, I don't, I think of it more like I know what booze
(38:04):
does to my upcoming week. If I drink over a weekend, my
week is so much harder. So it's like it's the same thing
as you're drinking on a weekend,but it's like, well, some people
will use it to tolerate the weekthat they've just had.
I'm like, well, no, because it makes my life hell during the
week. Yeah.
So it's it's the same, same, same behaviour, different,
(38:24):
different, different mindset. Yeah.
And that goes to the two questions I just said.
Someone will say how do I unwindfrom the previous week, drink
alcohol. Another person will say, well,
how do I use the weekend to support my upcoming week?
I'm not going to drink alcohol. Yeah.
I'm going to I'm going to meal prep and I'm going to get things
ready. So my, my next week's even
easier. Yeah.
And so use the weekends to your advantage not to not to take.
(38:45):
Away from I'm going to train Saturday, Sunday to ensure that
I haven't got more commitments during this already busy week,
rather than trying to save all my sessions for when I'm
working, yeah. Yeah.
So I, I think, you know, in, in summary, it's, it's not those
behaviors are good or bad. You just have to align your
behaviors with your, your expectations and what you're
willing to do or or not do. But you know, one of the tactics
(39:06):
can be adjusting those, those weekly calories to accommodate
the weekend. But more so it's going to be
that that mindset of, of, you know, if, if you really want to
achieve those, those higher level results, something is
probably going to have to give, you know, at, at the weekend.
And it's just a question of if you're, if you're willing to do
it or not. But I would say it's, it's worth
(39:27):
just doing an analysis of your Friday, Saturday, Sunday at the
moment and just look at it like,is it, is it helping you or
hurting you right now? And if it's hurting you, are you
willing to change some of those things and it could skyrocket
your results? You know, like, like you were
saying, I, I would say even though that takes up like 43% of
the week, it's 90% of the game. Like if you, if you can nail
your plan Friday, Saturday, Sunday, the rest of the week is
(39:49):
cake. And so it, it's just focus on
those days more so than the restof the week and the rest will
fall into, fall into place. Awesome guys, thank you.
As always, please be sure to like and subscribe on iTunes,
Spotify, and YouTube, and we'll see you next time.
If you love this show, please like, share and leave us a five
star review so that we can help more people.
(40:10):
I'm John Matson, reminding you to always go get what's yours.
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