If You Keep Starting Over Every Monday… This Episode Is For You

00:00What a lot of women need to do is stop over restricting yourself Monday through Friday. Like this one's a huge one. If your weekdays are too low calorie or too rigid or too all or nothing, the weekend is going to feel like a need instead of you having a choice. What's going on, everybody? Hey, you guys. Welcome back to The WarriorBabe Show with Nikkie Stott, co-founder of WarriorBabe. And on this podcast, we talk about mindset, methodologies, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident.

00:38I am your host, Nikkie Stott, and welcome to today's episode, episode number 289. And today, my friends, today's episode might ruffle a few feathers, and that's exactly why I'm going to do it. I want to talk to you guys about what I feel like is possibly the thing that's secretly stealing your progress on a week-to-week, week-over-week basis. And I'm just going to give you guys like 10 seconds to think about what that could possibly be. If it happens week-over-week, week-after-week, what could it be?

01:14Okay. If you guys thought your weekends, then you are right. Your weekends are stealing your progress week-after-week. And if you're someone who says, I was so good all week, but the scale didn't budge, then this episode, my friend, is for you. Because the truth is, you can't out-discipline your Monday through Friday just to let your Saturday and Sunday destroy it. You can't be all like in it, gung-ho, you know, determined Monday through Friday and just let your Saturday or Sunday destroy it.

01:52And what's wild is that most women don't even realize how those two to three days are literally like hitting reset on your fat loss goals. It's like hitting the reset button on your fat loss journey. This gets me thinking. A couple years ago, I got reamed out on social media with this post. I really don't care because it's calling out things honestly. And some people don't like to hear it because it exposes where people are falling short and need to take responsibility.

02:24At the same time, I'm not saying that to shame or to judge anybody. I'm here to just bring awareness and provide you guys facts and solutions to help you guys. And that's exactly what I'm going to do today. I'm going to break it all down for you. But that post was, if you count seven days of the week and you count the five days that you're showing up, but you go off board the two days, you take seven divided by five. And that's about 70-ish, around 70%. In my world, y'all, 70%, especially in nursing school where you had to get a 77 or above, 70% is failing.

02:57I don't know about you guys and your schools and the grading system back then or whatever, but in my world, 70% is failing. So you are technically failing along your fat loss journey. I don't want that for you guys. I'm sure you guys don't want that for you guys. But that's where I'm here to just call out the awareness of like those that don't realize how those two possibly three days, you're like literally every week, week after week, you're literally hitting the reset button on your fat loss journey. And you're wondering why you're not seeing anything change. So I want to be real honest with you guys because I've heard this so, so, so, so, so, so, so, so, so many times.

03:33I've heard I eat clean all week. I get my workouts in. I don't snack. I'm super good. But then the weekend comes and I like, I black out. Like I drink, I eat out, I skip tracking. And then by Monday, I'm just bloated and I'm discouraged. I've heard that so many times. Does that sound familiar for you? Because if it does, like just know that you're not alone. But what's really, really happening beneath all of that is like you're in this restrict reward cycle. You're chasing, quote unquote, freedom on the weekends because you're white knuckling your way through the week.

04:08Like you're like, man, I just got to push through. I got to do this Monday through Friday. I got to show up. I got to X, Y, and Z. And then like, I can be free on the weekends. And you're like, you're accidentally sabotaging your results in the name of, quote unquote, balance. Oh, it's just balance. Guys, let me just like pull the curtain back a little bit more. Let's do some more math for a second. Let's say that you are in like a modest calorie deficit. Like you're in a calorie deficit of possibly like 300 to 500 calories a day Monday through Friday.

04:46Like that's about like a 2,000-ish calories in a weekly deficit. Then Saturday hits. And you go out to brunch with your girlfriends. Maybe you have a couple drinks. And you go have dinner out with your family. And then you have dessert. And then you have late night snacking. And like your Saturday looks drastically different than your Monday through Friday. With that Saturday, with those things that you do, you could easily, easily eat back 2,000 to 3,000 calories in a single day.

05:20And not because you're bad. Not because you don't have any willpower. Not because your willpower lacks. Not because you don't have any discipline. Not because you're not motivated on the weekends. It's because you're human. And those environments, those weekend environments, they're designed to override your goals. So then Sunday comes. You're already feeling like a little blah. So you either restrict again. Hello, guilt that you possibly may be experiencing from the day before.

05:54Or you then say, ah, screw it. And you keep going. And now you've fully erased a deficit that you've been in for the week. Maybe even gone into a possible surplus. And guess what? Like I said a couple of minutes ago, that scale, the results you want, the before and after pictures, the weekly measurements, it's not moving because you're in a cycle of undoing your own hard work. And then the kicker. Let me just peel the current packet a little bit more.

06:27The cycle doesn't just stall like your physical body results. It totally messes with your mind. Undoubtedly messes with your mind. Because you start to feel like, oh, man, dude. Especially for those women like, that's why I want to bring awareness here. You guys all know about awareness. Awareness. I may say this is what I've learned personally in my personal life. Literally today. I didn't want to hear what I heard today. I needed to hear what I heard today to put me back on the right track.

07:01I didn't want to hear it. Oh, trust me. I was in tears. Didn't want to hear it. But I needed to hear it. And that's what I'm hoping that this awareness does for you guys. You don't want to hear me saying this because I'm exposing some things. But I wouldn't be doing you guys a service if I didn't try and change the way that you guys think about your journey and call out your blind spots. That's what a really good coach does. And that's what I'm here to do for you guys because I love you guys. But like I said, it starts to mess with your mind because you start to feel like your body is broken.

07:38You start to feel like, man, something's wrong with me. I'm not getting I'm not seeing any changes. Why am I not seeing it? Because like of what I was just saying, the ones that don't know to circle back to that thought actually really quick to close the loop. What I was saying is the ones that don't know what's actually happening here. What I said earlier, some women don't even realize that those two to three days are throwing them off completely off track. And that's where it starts to mess with your mind. Because when you don't realize that when you don't have awareness to it, you start to feel like, dude, something's wrong with me. My body's broken. Or you even start to go in and question the methodology.

08:12You start to question if macros even work. All this tracking, all this work that I'm doing, does it even work? Let me just put a pin right there because macros have worked for thousands of people. It's not the system. It's most likely the human that's trying to work the system. So I just again, just saying that lately with love. Again, another way that messes your mind though is that you start to feel frustrated. You start to feel so defeated.

08:43And that's literally when you start to have those feelings of like, it's not working. I'm frustrated. I'm feeling like I just want to give up. You will. You'll, it'll, that, those feelings will feel, feel more of your whatever behavior. Your screw behavior. But your body, my friends, your body is just doing its job. It's literally responding to the inputs that you are doing on a daily basis. So again, some more awareness to take responsibility and ownership if all of this is speaking to you.

09:18Because your body's just responding. It's not your body's fault. Again, it's the human operating the system. Ladies, are you feeling frustrated with body changes you're experiencing during menopause? It's time to take control. If you're between 45 and 65 years old and tired of struggling with body fat and muscle loss, Warrior Babe is here for you. At Warrior Babe, we've helped over 18,000 women just like you lose body fat, build toned muscle, and understand their bodies better with personalized plans based on hormone and thyroid testing and more.

09:53Imagine knowing exactly what your body needs to see real results and results that last. Look, don't wait anymore. Take charge of your health and join our community of strong, empowered women. Visit warriorbabe.com forward slash apply today to start your transformation. That's warriorbabe.com forward slash apply. All right, let's get back to the show. And so this is why I say too that fat loss isn't just about what you do Monday through Friday. It is about what you consistently do over time.

10:28Day in, day out. Hour by hour. Decision by decision. Consistently over time. Even all of these small like things that you do that adding more on the weekends, that can slow your progress. Even like these occasional binges can reset your metabolism and higher rhythm. So let me just pause here for a second because I want to get a little bit more into like the why. Like why? Why does this happen, Nikki? Why do I do this?

10:59And I want you to think about that. Why do we do this? I want you to think about that honestly. And I would even encourage you guys to journal it if you need to. Because most of the time, this pattern is a response to over restriction. Like you're spending the week being quote unquote perfect. But that's not sustainable. We know that's not sustainable. It's not enjoyable. We know that's not enjoyable. It's all or nothing. It's an all or nothing mindset. So the weekends become your escape.

11:30Like your dopamine hit. Like your release valve. And then the more that this happens, the more your nervous system expects it. The more your brain craves it. And the harder, the harder it becomes to change that. But the answer isn't that you need to go into being more perfect and restrict more and go all or nothing even more or push even harder or force all of these things. It's more about the balance. It's more freedom being like baked into your plan, not outside of it.

12:05There's plans like, right? At least I can speak for Warrior Babe because I know what we do inside of Warrior Babe. You have a plan. If we know because we meet our babes where they're at. If we know this is something that you struggle with. I'm not going to be like, yo, cut that out immediately because it's sabotaging your progress. I see that you struggle with that. Valid. You don't really have any other knowledge or support or accountability that has helped you to navigate that.

12:36So while it's valid that you've had that experience, I'm here to help change it. And we're going to bake it into your plan where we learn how, I'm going to talk about this because I'm going to talk about solutions in a second. But we learn to maybe have flexibility on the weekends. Okay? So let's just actually dive into the solutions of things. Here's how you guys break that cycle. Start tracking the weekends without any type of judgment.

13:07Like, don't change your habits, like, yet. Like, just, like, allow yourself to be. Give yourself grace because you're learning how to fix it. And just track the weekend. Bring awareness to how much you're actually eating or how much you're actually not eating. Because it can work both ways. Again, like I've said numerous times, awareness equals power. So track the weekends. Another thing I would say is what I just said. Plan for flexibility. If you know Saturday night is like a date night or a night that you go out with your friends or Sunday is a family brunch, dude, work that in.

13:42Shift some macros around earlier in the day. Like, what I would say is just make sure you nail your protein intake for the day. Because more likely than not, that family brunch is going to be overloaded with carbs and fats. You're probably going to hit your fat number just in that family brunch. Maybe not your carb number. Probably definitely your fat number. Or at least half of it. So the rest of the day just needs to be focused on getting enough protein in, getting some veggies in, and maybe sprinkling in a little bit more fat and carbs into the meals.

14:12If you have to pre-log the meal. Some of you guys know that, you know, searching restaurants and looking at what their menu is. And some restaurants nowadays have the macro breakdown. It may not be perfect, but at least it's something for you guys to track. Have a plan. Have a plan, as I was just saying. And if you don't know even where to start here, you don't have a plan, you don't even know, like what I was saying earlier, like you don't have the knowledge or the experience or the accountability. That's what we have at Warrior Babe.

14:42We have that for you. It's literally a click away in the description below this podcast. All right? So we have, we got your back there. Go check it out. WarriorWave.com. Another thing is ditch the good versus bad mentality. Like it's, it's not, I was good all week and bad on the weekend. That's like totally shaming base. Shaming yourself. It's shame base. Instead, it's like, oh, was I aligned with my goals? Did I feel good afterwards?

15:13Like those are some more like awareness, honesty, like responsibility things you could be asking yourself. And then what a lot of women need to do is stop over restricting yourself Monday through Friday. Like this one's a huge one. If your weekdays are too low calorie or too rigid or too all or nothing, the weekend is going to feel like a need. Instead of you having a choice. Remember, like first and foremost, like if your fat loss plan, if your fat loss journey, if it's not flexible, dude, it's not sustainable.

15:44If you are following a end of summer fit plan and it's extremely restrictive, it cuts out carbs, it does whatever. It tells you you can't do these things. That's not sustainable. What I'm saying here is like, oh, we recognize that you struggle with the weekend. So we're going to work that into your plan. Call it what it is. And our coaches are all designed to have that same type of mentality. First, solutions, right?

16:14Start tracking your weekends. Bring awareness to it, please. Awareness equals power. Plan for flexibility. You know, Saturday night is going out night or Sunday is a brunch day. Plan it. Shift some macros around. Focus on your protein. Have a plan. Ditch the good versus bad mentality. I was good all weekend. I was bad on the weekend. Stop that. That is so shame based. Be a little bit more honest. Dude, once I allow my goals this week, where can I do better? And then stop over restricting. Like your weekdays, if they're too low calorie, you're going to be just wanting and needing the weekend.

16:46And that's not flexible. That's not sustainable. I want to share something that I see that's really powerful in the warrior babe community really quick. Like some of the most successful warrior babes. The ones losing fat. The ones keeping it off. The ones feeling so in control. Dude, what I see and what's so cool, they're not perfect. They're consistent. They don't blow up their weekends because they're restricting Monday through Friday. They build in wine night. They log pizza. They make it fit.

17:17Or even if they don't log the pizza, they are aware that they ate the pizza. It is what it is. They're not going to guilt themselves into their workout the next day. You don't have to live in this type of like prison that the fitness industry has made the dieting culture to feel like. You don't have to live in like a food prison. You just have to live more in alignment. And I know that that may feel like, well, I don't even know how to do that or where even to start or what to do first.

17:50Or I haven't lived in alignment ever, so I don't even know the first step. And that's okay. That's where you would seek help. Ask for help to help you get into alignment. Because like the way I look at it is like, dude, what about your weekend didn't feel like a rebound? What if it didn't feel like a break from your goals and just like a continuation of them with flexibility? That's what it's all about. You don't need to feel like I'm taking a break from my diet. It's not about a diet. It's about a lifestyle that you're building for yourself with new habits.

18:23So here's your permission. Straight from your coach. Straight from the Warrior Babe team. Like plan the burger. Have the burger. Log the wine. Enjoy the wine. Enjoy the dessert intentionally. And then wake up Monday with no guilt. That's freedom. That's balance. That's results. Because I know a lot of women. You know, at least I can speak to the women of Warrior Babe. Like that's a result for them because of the way that they used to look at food previously. Or feel about food previously.

18:53Or feel about the guilt or feel about the shame previously. So guys, if this episode hit for you, I want you to leave with this. You need more grace. You need more planning. You need more awareness. You don't need more willpower. Your weekend doesn't have to wreck your results unless you let it. And you don't have to start over every single Monday. You just need like this new rhythm. And it's exactly everything that I'm saying here. And if you want help building that rhythm, you already know where to find us.

19:25That's what we do every single day at Warrior Babe. WarriorBabe.com. All right. So I hope this was, you know, a tough love, wake up call, ruffle some feathers, that type of vibe that you guys needed. Again, like I do that with love. I say this with love. It's what you don't want to hear. But you need to hear it. All right. And one last thing. I recorded a pretty, pretty dope podcast. It's going to release on Monday for you guys. Just letting you guys have a little bit of a life update.

19:56You know, I haven't really been showing up on social media as much as I used to. And there's a reason why. I still show up here. I love the podcast. Podcast is where my jam is at. I feel like I can be everything that I am here with you guys. Um, but I get a little bit more like vulnerable and open as to why I've been feeling off lately as I've been sharing on social media, on Instagram with you guys. Um, and, and why, why I've been feeling off. So tune into that on Monday. And, uh, please, I would love if you guys did. It would mean a lot. And if you guys like hit me up afterwards, if, if that episode resonates with you guys.

20:28But anyway, I hope this one resonate with you guys. If you need that tough love. I love you guys so much. And I'll see you in this episode. Hey, really quick before you go, I've one small favorite ask if this episode brought you value or sparked something in you take just a moment to hit that review button, your rating and review make all of the difference, helping more women discover the tools they need to transform the fitness and their confidence. It takes less than a minute, but it can change the path of someone else's journey.

20:58Thank you so much for leaving that review. I appreciate you so much.

This transcript was generated automatically and may contain errors.