Why Your Weekends Are Wrecking Your Progress (And How To Fix It)

Episode 7: You did everything right this week. Hit your macros, got your workouts in, stayed on track. Then the weekend happened and by Sunday you're back to square one wondering what went wrong.

In this episode we're talking about why the weekend keeps derailing your progress — whether you're restricting so hard all week that Friday becomes a free-for-all, or you genuinely don't realize how quickly it adds up. We're getting into what mindful weekends actually look like, how to enjoy your brunch and your drinks without blowing your macros, and why the spiral after the weekend is doing more damage than the weekend itself.

You don't have to choose between a social life and your goals. You just need a structure that works for both.

And if you want exactly that — grab my free weekend blueprint, just DM me "WEEKEND" and I'll sent it over. It's the same framework I use with my clients to make weekends work for them instead of against them.

Instagram: @andreamartinez.fit

my instagram page:
https://www.instagram.com/andreamartinez.fit/

Transcript

Copy Transcript Copied

SPEAKER_00 0:00

Hey guys, welcome to another episode of Body in Progress podcast. I'm super excited for this one because it's gonna be mostly around nutrition. And I'm kind of excited to talk about this because today's topic is gonna be kind of around how I ended up gaining a bunch of weight. And by that I mean I did gain some fat a couple years ago, and it was because I was constantly derailing my progress on the weekends. So that's gonna be pretty much what this episode is about. It's gonna be all around why your weekends are messing up your progress and how to fix it. And this is generally the kind of woman that I typically help the most when it comes to my one-on-one coaching because I have been in the same exact position. Um, I used to be in a position where I was or felt like I was super on track during the week. And then on the weekends, I would just let everything just ruin my progress. And by that I mean I was super social on the weekends, like going out a lot, um, brunches with friends, or going out, drinking, or just having like dinners and stuff, or even when like my family would have parties and stuff. I was just constantly letting my surroundings dictate what my body was gonna look like, right? Because if I was overindulging at these events, it was messing up my progress. The progress that I was working so hard during the week to make and keep, I was just destroying on my weekends. And yeah, it came mainly as a result of being overly social, saying yes to everything that I was invited to, saying yes to everything that was going on at the events that I was invited to, and I feel like as a result of that, my body paid the price, like I gained a lot of weight, and I was not comfortable in my body anymore. And then I mean, I've mentioned this before, but that was when I decided to make the change and finally make changes to my weekends as well as my weekdays, and I feel like now I've I have a really good balance of being able to enjoy weekends and stuff while still getting results and making progress. Um, but yeah, so that's gonna be what this whole podcast is about. If you feel like you're killing it Monday through Friday, and then the weekends just come around and destroy everything for you. This is the episode for you. And before we get into this, I do want to mention a little bit about the kind of nutrition that I typically follow for myself. I track my macros and I eat majority whole foods, I would say like 80 to 90% of the week. And then about 10 to 20% of my week, I actually, you know, like indulge in things that I like, like having a beer or having sweets, or having, I don't know, just like something you would consider not the healthiest, I guess, or like junk food. But I always do my best to keep everything within my macros. Um, and I will have an episode all on macros coming up very soon. But just so that you are aware of what that means, just in case you don't know, macros are like the amount of proteins you're having, the amount of fats you're having, and the amount of carbs that you're having. So I do track my macros, it's a lot easier than it sounds, I promise. Um, and my my clients also track their macros, and they honestly really like it once they get the hang of it. So something I would definitely recommend doing is that. But yeah, let's get into the episode. If you feel like you kill it Monday through Friday, you know, you hit your macros, you get your workouts in, you drink your water, you do everything that you're supposed to be doing, but then like Friday night comes and you have Saturday and Sunday, you have plans all these days, and you kind of just you know go off the walls and either have too much food or go into the weekend with no plan, you end up feeling Sunday night that you have to start over on Monday. And the thing here is that the weekend is not the problem, it's your structure around the weekend that is the problem. If you're going into your weekend with no kind of plan, you're already setting yourself up for failure. But we'll get into that part a little bit later. I just want to talk about really quick your relationship with your weekends and why your relationship with the weekends is the problem. There's two reasons here, and one of them is restriction. For a lot of women out there, they go into you know their regular work week like Monday through Friday, being so strict with their nutrition that by the time the weekend comes around, you just don't have the patience to be strict on yourself anymore. You're gonna go off. You're gonna feel like the need to release, right? And it's because you're being overly strict on yourself during the weekends, you need to give yourself some room. If you're basically forcing yourself to have willpower Monday through Friday, of course everything's gonna go out the window on Saturday, Sunday, Friday night. You know, like it's just it's inevitable. You need to have I hate having to say balance, but it's the truth. Like, you need to be able to have some kind of leniency, some kind of balance during your weekdays so that you don't go completely off the rails on the weekend. And an example of this is having a sweet treat every night, right? Having an unhealthy sweet treat loaded with sugar is not what I mean, by the way. You can have a healthy sweet treat, whether that's like a Greek yogurt bowl with fruit and like a little bit of chocolate, or you can have like a low-calorie ice cream, or my personal favorite is chocolate-covered strawberries. I have chocolate-covered strawberries every day. Like every day after dinner. Um, I have a sweet treat like every single day. And for me, that's one of the ways that my plan ends up being sustainable for me because I'm not being overly restrictive. Like, I'm still allowing myself to have something sweet at the end of every night, you know. Like, you need something like that in your plan. You can't just white knuckle Monday through Friday and then binge on the weekends, like it just it's not sustainable. And a plan that isn't sustainable is not gonna work. Like, you're you're not gonna get results that way. Another way that I keep my nutrition sustainable for me so that I'm not going A-WOL like on the weekends is I make foods that I actually enjoy. So, for example, I still have tacos during the week, I still have pasta during the week, I still have the things that I like, you know. If you're forcing yourself to eat food that you don't like, you're not gonna sorry, but you're gonna quit and you're never gonna reach that goal. You have to be eating food that you enjoy, or else you're never gonna be able to stick to it. If your current plan only works when you're at home or when it's meal prepped, or when you're away from people, it's not a sustainable plan. Like you need a plan that works when you're out of your house, when you're in social settings, when you're traveling. Like you need a plan that you can actually follow and stick to in a real life scenario, not when you're in perfect conditions, because the reality of life is that the conditions are never going to be perfect. That was a little bit of a tangent, but the restriction trap is what keeps women in this cycle of constantly being perfect Monday through Friday, and then fucking everything up Friday, Saturday, Sunday, and then crying Sunday night because you have to start over on Monday. Anyways, so yeah, we covered restriction and why that is one of the reasons why women destroy their progress over the weekends, and reason number two here is that you're constantly overeating on the weekends, and this ties into the first reason a little bit because you know if you restrict yourself all week, you are likely to binge on the weekends, right? But it's also because you go into your weekends without a plan, and that's something that I mentioned a little bit earlier as well. But getting back into the overeating piece of this is that sometimes women just genuinely don't realize how much a weekend can set her back. A brunch here, or a couple drinks there, or a dinner out, and then suddenly you've eaten back everything that you worked so hard for throughout the week. And if you're going Monday through Friday really on track with your nutrition, then you've already demonstrated that you can get it done, you know. The real problem here is that nobody ever taught you to navigate real life and your nutrition at the same time. And I don't blame you because this is not something like we typically learn. So it's really not your fault, you know. But I will say that if you are trying to get results, like if you are trying to lose fat, you're trying to get results, you're working so hard during the week, then you also need to learn how to navigate your nutrition in a social setting. There is no world where you're gonna get results by being perfect Monday through Friday and then just not giving a fuck on the weekends. Like, sorry, there's that's just not the way that people get results. You need to learn how to navigate social settings and your nutrition so you can actually get the results that you're looking for. And luckily, I'm gonna give you some examples of how you can do that and you can implement that this weekend. Let's talk about what mindful weekends actually look like, okay? You wanna walk into it with some sort of structure, and this isn't about skipping brunch with your friends or counting every sip sip of alcohol that you're drinking, but it is about keeping at least a loose structure so that you're not starting from zero every fucking Monday. Like, I'm sorry, but I hate when people are like getting back on track on Monday, and then it's like bitch, you're just gonna do all your progress, like you're never you're never on track, you're never getting back on track if you're just throwing everything away, anyways. Whatever. Okay, so what does this look like? You still want to be hitting your protein on the weekends, okay? Monday, Saturday, sorry, Friday, Saturday, Sunday. You still want to hit your protein every day. Like, I don't give a fuck what day it is, I don't give a fuck if you're on vacation, I don't give a fuck where the fuck you are. Still hit your protein in. That is the most important thing. Even if it's not perfect, okay? Like, even if you have to eyeball it that day, I don't care. Just hit your protein. Be aware of what you're eating too, but don't be obsessive over it. The thing I love about macros is that it helps you get a good gauge of what your plate should look like. And so, say I'm not gonna track macros because I'm out, I don't know, having a family dinner or whatever. I'm not gonna just like track my macros right there on the spot. But because I have tracked macros before, I do have a pretty good sense of what my plate should look like. And that's one of the ways that you can be mindful about what's on your plate while eating out at a restaurant, whatever, whatever the case is, be mindful of your plate, of your portions, and of your protein. That is one of the ways that I handle this on my weekends. Enjoy yourself, okay? Enjoy the dinner, enjoy the drinks, don't abandon your plan completely. But you know, like have fun. It's not just about being perfect all the time and not enjoying your life, you know. Like, life is short. Enjoy the damn tacos, girl. Like, fuck. Anyways, um, I don't know. The biggest piece of advice I can just give you here is be mindful, be mindful of how much you're eating, what's on your plate, how much protein you're having. Don't be stupid. Like, just be smart. Come on, you can do it. If you do it Monday through Friday, you can do it on the weekends. Okay, I want to talk about alcohol really quick because you know, I'm Mexican and it's like part of our culture to drink basically. So I am not somebody who completely shuns alcohol out of my life for my fitness journey. I mean, there's other reasons I don't drink because I just have the worst hangovers. Um, but you know, you'll still catch me drinking. Um, I do post it on my story or feed or whatever here and there. So let's talk about alcohol really quick. And um, that'll be the last example, I guess. But alcohol, you do want to limit yourself, okay? Because alcohol has a bunch of empty calories. Empty calories means high calories with no nutritional value, which of course we we kind of know that, right? But I try to limit my alcohol consumption to only one day on the weekends, and try to limit it to only two to three drinks max. Like that, I'm not gonna blow all my fucking calories on alcohol because I mean, not even gonna help my gains, anyways, but like that, I'm not over consuming a whole bunch of calories that just gonna ruin my progress that I made all week, right? That and also I don't want to have any more hangovers, so yeah. You also want to avoid like super sugary alcoholic drinks, like for example, I'll stick to a seltzer, usually like a happy dad or like a topo chico, but something that's low calorie, and that'll just like you know get the job done. Anyways, a quick note about tracking. If you are tracking your macros, if you're tracking your macros during the week, don't go blind on the weekends. Like, come on, you should track your weekends too. I feel like it gives you a really good idea what your meals on the weekends are looking like. And honestly, that's what helps you stay on track. Like for me, I track on the weekends as as well. Even if it's not perfect, I still do it, anyways. Um, you don't have to be that precise, but it's good to have a general idea of where you land because that keeps you from accidentally eating like 3,000 more calories at brunch or something. It's all about awareness, okay? It's not about restriction. At least that's the way that I do macros with my clients, is it's all about awareness. It's just a tool to see what your plate is looking like. It's not it's not around like restriction or being exact with your numbers and everything. No, it's it's about being mindful of what's on your plate. I'm sure you've kind of gathered this by now, but coaching with me and my philosophy around fitness is not about perfection or about restriction. I mean, that's just not that's not what I do in my own life, and I would not expect clients or anyone else to follow advice that I myself am not following. For me, fitness is all about getting results and making progress, right? But also enjoying the things that you like. One of my favorite things to do is have a beer with a friend. And let me just tell you right now, girl, one beer is not gonna ruin your progress. One brunch is not gonna ruin your progress. But you know what does ruin your progress is the spiral that you have after going out for one brunch. Some people are like, oh my god, I went out to brunch. I guess I already messed up, so might as well mess up the rest of my weekend and I'll start over on Monday. That mindset right there, that kind of mentality is what actually destroys your progress. Like, girl, just enjoy your fucking brunch and then get back on track on your next meal, not on Monday. That mindset shift right there is what separates the people who actually get results versus the people that don't. Alright, I hope you feel called out in some kind of way. But I also hope that you learned something because come on, man, you can't keep doing this. I did put together a simple framework for navigating your weekends without blowing your macros or losing your mind. And it's my free weekend blueprint for fat loss. And it walks you through exactly how I structure my weekends and how I teach my clients to do the same. Like I said, it is free, so you just have to DM me the word weekend and I'll send it to you right away. If you don't follow me, my Instagram is Andrea Martinez.fit. But yeah, if you want that resource, just DM me weekend. Other than that, I hope you guys have a beautiful rest of your week. I hope you learned something in this episode, and I'll see you guys in the next one.