Stop Letting the Weekend Wreck Your Progress
If you’ve ever crushed your workouts and nutrition Monday through Friday, only to undo it all by Sunday night… you’re not alone. Josko and Brandon have been there too — working hard all week, then watching the weekend quietly erase five days of discipline.
In this episode of the Kraken Power Podcast, they get brutally honest about the pattern so many people fall into — and how to finally break it.
The Weekend Trap
Josko opens up about his younger years of hard training: lifting, running, doing jiu-jitsu — all week long. But come Friday? The focus shifted to drinks, parties, and late nights. The logic was simple: “I’ve earned it.”
But what he realized later is something most people learn the hard way — you can’t outwork a bad weekend. The body doesn’t understand “Monday to Friday.” It only knows consistency. If you spend two days depriving yourself of sleep, loading up on alcohol, and eating whatever’s in front of you, those effects linger for days. As Josko points out, “My recovery data showed it sometimes took two weeks to get back to baseline.”
Why We Self-Sabotage
So why do we keep doing it? Brandon digs into the psychology behind it: FOMO — the fear of missing out — and the “all or nothing” mindset.
We think that being “good” all week earns us the right to go off the rails. But in reality, that mindset just keeps us stuck in the same loop: progress → relapse → frustration → repeat. It’s not just physical damage — it’s mental, too. Feeling like you’re putting in all the effort and not seeing results eventually kills motivation.
How to Outsmart the Weekend
Breaking the cycle starts with awareness. Josko’s advice to clients? Try stringing together a few solid weekends in a row — even just four to six. Track how you feel, notice how your energy, mood, and results change. That positive reinforcement creates a new kind of motivation — one built on progress instead of guilt.
Brandon adds that strategic planning helps massively. If you love going out for UFC nights, do it — but plan it. Maybe have one drink instead of ten. Maybe leave after the fight instead of staying until 2 a.m. It’s about boundaries, not restriction.
And most importantly, get clear on why you’re doing something. Are you going out to genuinely connect with friends — or to escape and “let loose”? When you’re honest about your intentions, you can make choices that actually align with your goals.
Become the Person You Want to Be
The truth is, you can’t build a strong, healthy lifestyle part-time. As Josko says, “If you want six-pack abs, you have to live the six-pack lifestyle.” That doesn’t mean perfection — it means alignment. Choosing actions that reflect the person you’re working to become.
At the end of the day, this isn’t about shame — it’s about growth. When you slip up, don’t hide from it. Reflect on it. Use it as fuel to get better next weekend. Because the only real loss is not learning from the pattern.
At Kraken Fitness in Burnaby, this is exactly what we help our members master — not just lifting heavier or eating cleaner, but living in alignment with their goals. If you’re ready to stop the weekend binge cycle and see what real progress feels like, come try a free week at Kraken Fitness. You’ll feel the difference by the next Monday — no reset button needed.