Welcome to the Decades of strength podcast. We are Sam Marcy Sarah and Kim and we are for women on one Mission. We are obsessed with empowering women to gain confidence build strength and ditch feelings of unworthiness releasing the shame around your struggles is hard work, especially if you feel alone and so we wanted to create this podcast as a way to unite women of all ages from allocations.Is all sizes and shapes and really just want to invite you to sit at our table come as you are health and fitness is for everybody and we're here to remind you that you belong you matter. You are brave you are capable you are deserving of success maybe right now, you don't truly believe those things and that's okay when we first got started we didn't either but we promise that each episode. We will show up vulnerably we want you to realize your potential. And the truth of who you really are. We will help you step into success and acknowledge that the power already lies within you. If you love this podcast, Please Subscribe review and read it on iTunes and tigers in your service on Instagram. Send this to your friends, please please please just tell everyone about it. We are determined to have the biggest and the most inclusive community of women sitting at the picnic table together. Welcome back to another episode of the Decades of strength podcast. Today is the same Altieri. I'm going to be your host and I have my girl gang with me. We got Sarah Duff Kim flogged and Marcin Evan. Hey, ladies, what's up today? We're going to talk about an awesome topic, which I think it's probably something that we all get in rdms like at least once a day. Or people just asking the question of how to stay consistent and this is a huge one that I think we have all struggled with especially when starting off with our routines like way back one whatever that was for each of us. And so we want to help you stay on track and give you some mindset shifts and also some actionable strategies to staying on track and helping you avoid when you do fall off track kind of heading down that spiral really just helping you kind of catch yourself and hop back on one of the biggest things that we all notice is that when life happens. Usually that's where you know, you miss one workout or you miss a good meal and it kind of just feels like life's never going to talk to you, you know a good ball. So you just say screw it and you end up spiraling downwards and so we want to help you tackle that spiral and get out of that funk. So I figured that we could start off. Maybe we're kind of going around around the circle just talking about an experience that we've had where we weren't consistent and sharing just a little bit for everyone listening so they can hear that. We also have those moments to even though where we are coaches. So Marcy, let's start off with you recall a time where you were or maybe you know, you had the temptation to fall off track or something like that. But can you think of something in the realm of consistency? No, sorry, I'm really consistent. I really really like it. Just I'm sorry when you were like, please don't start with me PLS sosorry with you is because you thought it was very relevant to the topic because a lot of a lot of women struggle with the same thing. So why don't you share what you told me earlier? All right. Well, first of all, let me preface it by saying this is not me trying to be self-righteous and oh, I'm so great because I can be so consistent. I have been doing this for 20 years. So I'll be 36 in January. I literally started eating I'm eating better and working out consistently when I was 15. So I have built the habits over time that now it's just who I am. It is part of my identity and and I know that if I don't stay on track if I'm not consistent, then I am not going to feel well physically or mentally the other thing with that is I have a very strong why so someone who suffers from an autoimmune disease like my health is my priority and I know that if I don't make choices that support me or support my health in a really positive way then again, I'm not going to feel good mentally or physically and I risk I risk my health suffering as a result. So for me having that really strong why keeps me consistent but to talk a little bit about the story that you were referring to Sam and I mentioned this on the last podcast, but I have been in a fatwa space for about five months now and it's been fairly easy in the sense that I have made progress pretty consistently week to week. And part of that is because I have been so consistent with my habits that Propel me forward and allow me to reach those goals and it was It was kind of crazy how I didn't really hit any plateaus. It was just like my weight would steadily decrease it would fluctuate, you know, maybe a pound or so on a given day, but that was really it and I am not someone who has massive spikes in their weight. I know a lot of women do struggle with that, you know, the scale will go up. Pounds one day that is not normal for me. So I had not been pre-lit feeling very well a couple of weeks ago. I broke out in this really weird rash and I was like what's going on? I didn't know what it was and I felt awful like literally felt like I was dying and the next week I started feel better. So I was like, oh maybe I had, you know a virus or something. So that's kind of what started it all off and then last week I had waited and I I do weigh myself every day just to see those Trends over time and it was the day after a refeed day, which is where you have more carbs. It's a good way to kind of like reset your body. So fat loss is a stress or if you've been really low calorie for a long time. It can help to have a refeed where you bump those calories up a little bit and you know, like we'll get some water weight off maybe but it's typical for the day after the refeed for your weight to spike. So I know that and It excuse me, wait went up a little bit and then the next day it stayed the same and I was like, okay, like that's kind of normal. And then the day after that it's spiked. I was like, oh that's kind of weird and it was up like two and a half pounds from my lowest weight, but I was like interestingly enough. I feel like the I look the best that I have during this whole process on that day. So I really wasn't concerned about it next day. It was up a little bit more. I'm like, all right, what's going on here next day it was down a little bit. It and then on Sunday, it was up two more pounds. So that would have been a 5-pound weight gain in the course of one week, which is very very bizarre for me and I had not changed anything. Like I was actually sleeping better. I felt way better I had more energy. So my steps were higher I was on track with my training and my nutrition and I was like what the fuck is going on and it was honestly a little bit scary for me because like I said, this is not something that's happened. So I think for many people they would see that Trend and freaked out and use it as or see it as a sign that this is no longer working and get into that mindset of all right. Well what I'm doing obviously isn't working so I may as well just quit or I may as well just not to my workouts this week because I'm not making progress anyways, or I may as well just eat what I want because I'm not making progress anyway, and that is a very very Dangerous mindset to get yourself into and so you just have to be willing to ride out those little bumps in the road. So sure enough. I tried not to stress about it. I'm like, I'm just going to give this a couple days see what happens. I talked to my coach on Thursday and I didn't even reach out to him like all Panic. Oh my gosh. Why is my way to 5 pounds? You know, what's going on with me bam and sure enough like today. It's slowly dropping back down again. Whereas if I would have would have seen that 5 pound. Increase and just use it as an excuse to completely go off the rails. Then my weight probably would have continued to spike and then I would have gotten in this very like a negative mindset this kind of vicious cycle. Whereas did you can just patch from those little fluctuations and maybe seeing your progress like regress a little bit rather than constantly move forward, which is not always what's going to happen. Like fat loss is not linear. You're going to have those little Peaks and valleys. Yeah, I screwed myself, so Just I stayed consistent. I detached from the data and now things are going back down in the right direction. Yeah, I think you bring up an incredible point that I know everyone listening whether you're in a foul space or not is the power of belief right in like trust in yourself and what you're doing and the process which is really hard especially when you're starting out and you don't have 20 years of head or she does which a lot of people don't you know, and The power of what habits can do for you in times like this because you know, it works as long as you just keep doing it, right? But yeah, you knowing that is a blessing and it's like something you may like if you don't have that belief, then you exactly like you said like your seemed like well screw it and it wasn't meant to make this success like be a success or like never going to lose weight or I'm always going to be fat or you know, and then end up going in that opposite direction and neither like eating like an asshole or Like just not working out because you're like well can't do it. Yeah, and you know you bring up a really good point and that's something that I want to touch on really quickly, which is one of the ways that I stay consistent and it's what we talked about on the last episode. We recorded was having a structured plan that you know works and that, you know works if you do the work, let me say that but you know that you can really trust It in and I have that I have a training program that I follow consistently. I have a coach who gives me my macros. Like I know if I just put in the work that is going to yield a specific result. And if it doesn't I can make some tweaks. But yeah, you will be way more consistent. If you have something structured to follow that you actually believe in rather than totally trying to wing it. Yeah. I mean, I know I've experienced with that. Out we can dive into that later. But Sarah or Kim which one of you would like to kind of share your experience next and follow up on that thought lady came. I shall let you okay the floor. He looks ready. She's got I know she loves me, but I was thinking she looked like maybe yeah, you look ready to pounce of I'm not getting in the way here what it is. Like he's I took my glasses off and I was trying to see so I was looking up close. It looks like she's about to take off and I spend a lot of time in this chair about myself a comfy one. Okay, so I think that my story is going to sound very relatable and understandable to many people listening to this podcast as well as to you other coaches from the coaching standpoint because I'm going I like your clients years ago when I was already quite lean, but I wanted to get leaner and I was strong but I wanted to get stronger and I was in a group powerlifting coaching program and then I sought out one-on-one coaching because I was just not seeming to be able to lose weight. Like I just couldn't seem to get leap. And so I started with a coach and I would have sworn up and down. I was being consistency right like I'm being doing this right because my effort level was very high when I started to have having daily accountability check-ins with my coach after a couple weeks it became evident to me that first of all what it was happening was it was working and second that I was not really being consistent before it felt like I was being consistent because I was many days of the week right maybe five out of seven days of the week. I was being consistent or 70% of the day. I was being consistent, but I was doing a whole lot of oh, I'm not tracking this meal on a weekend or I'm having some extra snacks. I'm not tracking. I just wasn't following the structure and not that you have to track but if the structure you have laid out for yourself as I am tracking and you don't track all the time, you're not being consistent and that was the structure I had laid out for myself and I wasn't doing it though. The effort level was high because it feels really hard to even be said 70% but you get 70% results and so it wasn't until I was having these daily accountability check-ins and it wasn't anything in particular that my coach did or said it was literally that I realized like, ahh. This is what actual consistency looks like and feels like yeah, I think you like you can't put in 60 or 75 percent of the you know, the effort and expect a hundred percent and from the outside. I think especially in the world of social media and comparison. It's easy to look at other people and think that they have this easy life, right and they just get these results but like what you don't see is all of the The really structured meals no and all the boring shit that happens and not there like, you know fun doughnut that they have once a week you see the donut and that's it. And it's like wait I want to do that too. And I think that is that for me like when I first started is like I was doing the same thing, you know, I just wasn't being I wasn't holding myself accountable. I wasn't being honest with myself. Like I was like, yeah, I'm doing it and then I'd be like, I didn't track this granola or could ever actually way more frustrating than Being honest with yourself and saying look like I'm not getting the results. I want because I'm really just not doing what I what I input maybe even on paper I'm saying I'm doing and you know, that's a really it's an aha moment for a lot of my clients because I keep track of all their stats of what they tell me they're doing and then you know, when they'll at the end of the month if they'll be frustrated with their progress and then we look at the stats together and I'm like look like you hit your calorie Target 60% of the days and then they're like, oh really? That's it. And then they're like, oh wait so like nothing's wrong. I just have to do more of what I've been doing. I have to do what the days that I've been doing it really? Well. I have to have more of those. Yeah, and that's a really good feeling like there's nothing wrong with you. There's nothing broken you want to reinvent the wheel you have to do what you think mentally you're doing actually do it. Yeah. I think there's a really powerful thing about the visual right? Because like we kind of we don't we like give ourselves way too much credit for that stuff, you know, like the work we actually put in but then when you see it on Really? It doesn't lie. You know, it's like then it kind of is like a slap in the face and you know, I had a client she tracks everything like Steps protein calories how many hours of sleep and if anything happened in her life like she just sheet we created this spreadsheet because she's a very visual data person and you know, she was losing weight, but it wasn't as fast as she wanted and as fast as I knew she could you know kind of let that weight go and started the spreadsheet. It was her idea started the spreadsheet since starting. Dating she has lost 20 pounds like and it's just from doing it in like just being honest with yourself, you know, and I think she realized she's like I was just lying to myself and I'm like we all do it, you know, but when you realize that you're only doing yourself a disservice, it doesn't matter like I don't care that you're lying. But your body get the results. You want are the only thing that's gonna suffer. So yeah, Sarah. Yeah. Yeah. Don't worry, I'll gnaw in do you sometimes find that you're more or any of you actually that when your client comes to you with an idea to start like a spreadsheet or something that they are very often with a more consistent with it because it was their idea in the first place. Whereas if you try and suggest something to them you can come up against the bit of resistance and it's kind of like it doesn't seem to work. As well, so I found it with a lot of my clients that if they're come up with an idea. They are way more likely to be consistent because they're looking at it and going okay. I think this is what would work for my life, I guess. Yeah. I mean if you think about it, like imagine being told what to do and not knowing why or really not knowing that it like works for you. It's like if you told me like you have to eat green beans every meal I'd be like, um, okay. I would say yes, but I wouldn't do it, you know like but if you were like what do you think you need to do in order to get more green vegetable like well, maybe I'll have more green beans with each meal and then I would do it because I like it. So I think that what you said pretty powerful as like if you're listening it's like no one else has the answer but you only you know how you are going to best operate and best get your own results, but you just might need someone like one of us or another coach to ask you the Kitchen, what do you need to do in order to be consistent? Yes, it can spread sheet, you know, is it having access to a membership? Is it having a coach? Is it having a phone call? Like how do you do your best life? Yeah, very true. And for me my consistency and I am going to go in with my morning routine and journaling which Now for me, I don't miss a day like it has been I can't remember the last time I missed a day, but if we rewind back to this time last year when I was just trying to kind of sort out the morning routine. I really wanted to get into journaling because I was you know, knowing that I needed to do it to help with shift in mindset and dealing with you know, some of my shit I am and I really out with it in the beginning because I came to the conclusion that it's I wasn't feeling like I was gaining anything from it in the beginning. So I was only managing it for like maybe like a week and then I seen to fall off or I'd miss a weekend or I'd get bored of it or whatever. And so I never really did it enough to be able to really appreciate how powerful, you know journaling and the morning routine. And then I I just had a shift when I was just like I called myself out on my own bullshit and I was like, well, if you're only doing it here in that how the hell are you expecting to? Like, how are you going to get the best out of it? And how are you going to get the results that you know, you know that are at the end of the side of this so I just I started tracking on a calendar which I know Sam and I we use a lot of clients. I don't know about you ladies with just the marking in the calendar with the the X to make up a nice chain of how consistent you're actually being and I kept doing that for a couple of months just until I felt that the consistency in their habit was pretty well ingrained and you know, it worked and I am now like reaping the benefits of you know, having the morning routine in place and having journaling as one of my main kind of mind management tools I would say but it was that thing of Not seeing or feeling the results straight away and I think sometimes actually with the mindset side of it. It can be even harder to convince yourself and for you know us to be speaking to our clients to really get them to understand like how how this is going to change how you view things and how you act and because it's not such a tangible result that you're not going to you're not going to like see that your clothes are loosened or you know, whatever it It is and so again, it's that thing of just trusting the process of knowing that you know, if you do these things enough it is going to it is going to impact your mind in a positive in a positive way. But you have to give it you have to give it time and be prepared to put in the work and be open to kind of trying new things with it. So yeah, I love that and I think I'll follow up with it just from my experience morning routine is huge for me as well. And it's only something that I've learned. The adopted and refined and hone in on in the past. I don't know maybe like six months before that. I love my life. Like, you know, I'd wake up in Sprint to the gym and like it was just awful. Like I didn't even know what I I didn't know what was going on on any given day and it felt very much. Like I was in a claustrophobic of like a tornado of a life, you know, like I had no control over anything and I think that is something that a lot of my clients and a lot of people I talked to they just are like I just just get so overwhelmed and I just don't know how to do anything. And so when that happens they don't do anything because they are just stuck in this place of well. I'm in a rut and I can't stay consistent because this and you know life happens and and I think part of all of that is like expecting results to quickly and just having that unrealistic timeline or chasing that Finish Line instead of figuring out like, how can you actually enjoy your day to day and then your Weight loss or your progress is a bonus, you know, because like if you lose the weight, but you hate your life like who cares, you know, it's like so cool. You have a nice body, but your life sucks. Like all right, that's doesn't that sounds like shit to me and I know from my own experience. I am a very naturally impulsive person. So it's it's really hard for me to be patient and to just be and do the things in that day rather than like trying to fast forward to the next thing or thinking about like, what's it going to be like when or well just when I have this, you know, when I buy that piece of workout equipment, I'll do it or like I always told myself those things like I just kind of put off my own consistency until there was a better time and I think over a lot of failed attempts and like in his past year even like I have been so much. More consistent only because I've just like been nicer to myself, you know, like I just haven't put so much pressure on myself. I think coming from a design background and and from my dad especially like that perfectionist. I always chased that like that was my identity. Like I was a perfectionist and so when I didn't, you know work out five times a week and hit my macros like I felt like shit and then My sabotaging behavior would be to just binge eat like that was how I coped with it, which obviously is counter-intuitive to my goal. But at the time I didn't really know how to get out of that. And so now, you know fast forward to today. It's like I probably work out less than ever, but it's because I don't have the time and I don't want to make more time to do it. I found a Groove that works for me and I think it's only from going to the extremes, you know, like being For sedentary and feeling I trash and then being like hyperactive and kind of crazy about my goals and obsessive and now I'm like, all right, cool. Like I can work it out like four times a week. I just walk a lot and I do what I can and I just move on and I think that's that's part of like my biggest message and like the thing. I want to like share with the world is like you can't really like you just have to get back on it, you know, and like don't say fuck it unless it's like an Petit like a fuck it I'm gonna do that thing not like a fuck it. I'm I'm I meant to fail or I'm never going to you know, get fit. So coming back from any mistake just like okay, you know, it's all good. Not a big deal you're good and then that keeps you consistent because it creates more compassion really you're just like nicer to yourself and I treat myself our have started to treat myself more like a friend which that has been a huge different me. Like I've never been nice in myself. Always been such an asshole to myself because I had these really high standards that were almost like I just I have learned them they were conditioned. And so, you know, maybe maybe you guys have had experience with that or anyone listening but it's like you have these really really high standards and you're like, oh I'm you know, we're all our own worst critic and there's something to be said about up, you know, living up to goals and stuff but there's another level of beating yourself up and being an asshole to yourself that that's not helpful. You know, it's just not it's it doesn't help any anything move forward and isn't help you feel good. So yeah, and you guys relate to that those feelings. Yeah, I would want to touch on something. You said a little bit prior to that which is kind of the idea of starting smaller and then progressing from there. So a lot of people when they start off they have this assumption that they need to be working out, you know, five six seven days a week and it's completely unrealistic one because maybe they haven't really worked out at all. So it makes you think you're going to go From zero workouts to five six or seven workouts and same thing with their food that they're eating fast food and not tracking and they have no awareness. What makes you think that you are going to go from that to eating protein and vegetables with every meal and tracking every macro meticulously, like it just does not work like that. I mean some people yes, some people can but I think that they are the outliers. So starting small starting with one thing that you can do. Do consistently and then building upon that because I think one of the reasons why people do get frustrated and they do give up too early is because they set the bar way too high and then they can't meet it. So then like you said you feel like Sam you feel like a failure and feel like a failure. They would rather stop altogether and go back to that. Comfortable place that they were rather than challenge themselves and keep trying to move forward. So whenever I get on a discovery call with a potential new client, that's something I always say to them is what is realistic for you right now. Don't tell me what you think. You should be doing how many days a week you think you should be working out what would be realistic for you and we will start there. We will build confidence. We will build momentum and then we can always add to that as you get better and as your consistency increases, but yeah our yeah, and I think that's like I often hear as a response to that like yeah, but that's not enough and you're like, yeah, but it's better than what you're doing right now, which is freaking nothing so shut up and like just trust that something small everyday is way better than your random ass, like really intense workout once every 10 days and I think people Start to realize that I think even just hearing us talk like this. Usually when I talk to newer clients about this if they've had some life experience where they've tried to like go all in on hard stuff and they see how fast they burnt out and if you do that enough times, it feels like okay. Maybe I should try some maybe I could try something different and it doesn't feel like enough to them right saying like, all right, you're only walking two thousand steps a day. Let's have you walk 3000. Let's have you, you know, start eating vegetables at every meal or whatever these little steps feel too. Easy, but that's kind of the point that I have with them is we're going to make it feel easy. And then we're going to add something else in that now the other stuff and not even having to think about it and over time what they realize is like this easy just builds up and it feels it's just so different from what they were used to and it takes some time to get to the point where they see the results from it, but then it's not like before where it's like, okay, I did it for two weeks and I burnt out or I did it for a month and I burnt out and I gained all the weight back or I went to the gym steadily five. Days a week for three weeks. And then that was all I could handle. Yeah, I think a good metaphor for that is like imagine that you like sign up for a marathon, you know, like I don't I don't want to ever do that and I don't think any of you recognize someone go. Nope, like, you know, if imagine if the training plan said like week one run 26 miles, right? Literally that is what people freaking do. They're like, oh I want to lose weight. Okay. I'm going to eat 1,000 calories and work out six days a week and fucking run my kids around and like it's like no you're not. Yeah Sofia remember like the marathon plan is intentional right like you start out with a 2-mile run and then you build up and you slowly incrementally add because if you ran 26 miles every week you would probably run your legs off. Yeah. Keep pointing it right this on the calendar for the for January as a big reminder. So like a cross You are we on your calendar to scribble remember to start small. So the over F down the F down. I do not need to try and fit all my years Fitness into this one month and hope that I'm going to get the results from doing this for one year in one month because it ain't going to work. Yeah, I think you know, the irony of marathon training is you never actually run the 26 miles before the race. Oh, yeah. Yeah, it's like Kim. Imagine trying to one rep max test every week. Yeah, it's like no. Yeah, imagine if like instead of walking everywhere you had to Sprint everywhere like know everyone's just running but I think the counter to that right, so we're kind of talking about people doing too much or feeling like a saint enough. Maybe we can switch gears to like when people are doing nothing and they really Can't find the groove like they just they start something and they just keep falling off and maybe they're starting small, but they just maybe it's a mindset thing. It's like a mental thing. What do you guys recommend to your clients or two people reaching out to you? What do you recommend to them to kind of get their shit together and start doing the things that they want to do? A couple of things that I would say is one is recognizing that you're gonna have to push past that sticking point to get some traction and it's going to feel really really hard but holding yourself accountable to that even just for one day. So if you're if the thing that you're struggling to being consistent with and say like let's say you do a really good job during the day but you get home from work at night and you end up just eating all the cookies, right and you keep doing this and you everyday like I'm going to do it and then you keep thinking like I just can't do this at some point. You're going to have to push. Pass that sticking point and get one good day under your belt, you know part of this consistency thing is setting up your environments for Success. It's not just being like I'm going to do it, you know white-knuckle it so set your environment up for success, but then realize like you're just going to have to push past that sticking point and do it for a day Sarah mentioned you guys using calendars. I use that with my clients a lot of consistency challenge really works very well. So they have that visual of like I'm working for this and like I've got two x's and I don't want to get another the I like to give my my clients is to have no zero days. No to zero days in a row so they don't feel like if I screwed up once now I got to start over and try and get 30 more days in a row, right? So the idea is that they'll look at the month and they will have X's they will have no two days with zeros in a row so that you can still keep keep that feeling of momentum up rather than falling all the way off. But no one like you are just going to have to dig down and get some grit and push past. Yeah, the word grit is so great. It's like I love that want to dig your heels in and you know, maybe Sarah our city can dig into this thing having a strong having a strong why you know, like what's why do you actually want to do it? You know, Marcy Sarah which one of you guys wants to Well Suited to in the beginning. Yeah in the beginning of the podcast was like what my strong why was for is and how that anchors me to everything I do. How did you get? really clear on that I fear so you know for anyone who does not have an autoimmune disease or even for someone who does it can be really scary because the one that I have I have psoriasis which affects my skin, but when I first broke out with it when I was 21, it looked like I was covered in poison oak like from my head to my toe. So imagine being a 21 year old girl in college covered by Thrash not knowing if it would ever go away if it would get worse. Is it going to spread to my face like what you know and and feeling like oh my gosh, I'm going to be unlovable like no one's going to want to be with me. I my mind went to the worst possible places. And that's the thing these diseases is you don't know how bad they're going to get. You don't know if you are going to develop another one. So yeah. Mine is it's not super serious, but I had the fear of am I going to get Ms. Or am I going to get lupus or you know some of these really like debilitating diseases that would really impact my quality of life not just on a physical aesthetic level, but from the standpoint of not allowing me to live the life that I would want to live in that I'm used to living in terms of being active and taking care of myself. And I remember I'll never forget this when my ex-husband and I It up. He is the one who love marriage and we divorced when we were 30 great for my 30th birthday. Excuse me 31st birthday, and I really didn't understand why he was leaving and one of the things he said to me is I don't want to have to take care of somebody the rest of my life and that was like such a gut punch because he first of all he didn't have to take care of me. Like I was not bedridden I wasn't on disability. I was working just so as much as he was if not more and you know, like really like I was holding shift down like for us for myself, but I think it was more on an emotional level because I was always in my head. I was always nervous about what was going to happen and like going down the online rabbit. Holy on autoimmune disease forums, like just I don't know my mind was spinning and luckily. I'm not in that go on WebMD and like self-diagnosed. I have diagnosed with myself with pretty much like every chronic ailment known my legs gonna fall off and luckily. I'm not in that place anymore, which is wonderful. But yeah just for me. It was just wanting to have the best quality of life possible and Sam you made an awesome post on Instagram a couple days ago about what you can and can't control and I really can't control my body does right like I I could take as good of care of myself as possible and I still may end up with something like we never know but at least I am doing everything I can yeah, I think you touched upon such a powerful thing, which is fear. And I mean, maybe this will be a we should probably do another whole podcast on this but I think a really good motivator for some people is like if I don't do this thing, like what's going to happen rather than like the reason why Need to do the thing because sometimes fear is the ultimate motivator. It's not like the potential of success. It's actually you're scared of what if I don't do this thing, you know, like what if I don't lose the weight and then I can't hang out with my kids when I'm old or like I can't bend over to pick up there freaking Legos when I step on them or like, you know, like stuff like that where we take it for granted and sometimes you have to think about the worst case scenario and stay as far away from that as possible in order to Sure to drive you closer to the direction you want to go? I mean at least for me like the fear of like regretting things is so huge and driving everything I do is like I mean, it's it might sound morbid to some people but I just think about like when I'm on my deathbed if I even get that far something else crazy doesn't happen to me. It's like I don't want to ever be like, I wish I did X, you know, I wish I created on my business and a membership site and started public speaking and do one more like did a backflip like know if I I'm going to start doing all those things right now, you know are like I don't want enough like living like that. And so sometimes it's not so much like I want to do whatever that thing is. I don't want to lose weight. I don't want to become this great speaker. It's just I don't want to not do that thing. So, I don't know if that's if you guys can relate but icon. That's one of mine - yeah. Yeah. I actually it's the thing that drives me on the most because I just never want to be that that woman that it's just Like God what if I had done all of these things like I've done would just be so annoyed. Yeah. Yeah, I do that exercise my clients like yeah meet a pig deathbed exercise slyke picture yourself about to die, you know and like what is she every time? Yeah. I know. It's like hey guys, I have a great exercise. I think about your death, but it's good. It gets you clear on what you want because it's like really it's hard to talk about what you want. I don't know what I want. You know, I know what I don't want so That's really how you end up figuring it out is like figuring knowing all the shit you don't want to do or don't want to be here any of that. Mmm. I think after the Y part Sam where a lot of people kind of misstep is. Okay. I know why I want to do this even people have a very strong. Why is the what part like what exactly am I going to do? Because they have this general idea of like I want to lose weight or I want to build muscle or whatever it is. They want to do but they don't have a clear enough plan. I like for my clients to know every single day when they wake up exactly what they need to do by the time they go to bed that they could check it off and say yep, I did it or no. I didn't so that you know what you're supposed to do each day and it shouldn't be just something like really fuzzy. Like I will eat better today or I will eat healthy right like something really clear like yes, I did it or no. I didn't it needs to it needs to meet those criteria. Yes a specific on what the behavior needs to be exactly. Fair like negotiation that the you've done it or you haven't yeah, like smart goals, you know, like creating I think daily and farts like specific met a girl. What's the a a chief? Relevant and timely or something if it yeah, so you're listening and you had you know, what you want to do. Are you just don't know how to do it take it backwards. So get your goal out there write that shit down and then break it into as many small pieces as possible that would be required to achieve it and you don't need to have a coach to do this. You can just do this, you know, if you want to save $1,000, how do you do it? Okay. Well, I have to save x amount of dollars per month. How do I do that? Do I? Automated do I put it in an envelope like have a clear plan how you're actually going to do it and then you do it because you know, like there's no weird like, you know, unclarity or like oh, maybe I'll do it tonight or I'll put it in an envelope. Maybe you're like when you don't know you just don't do it at least from my experience. If there's any part that's not clear. That's my permission slip to not do it and it should be a behavior and action that you have control over it like so going on the exam. But you just gave Sam if the goal is a thousand dollars in a month. And so however many dollars per week. Oh, so you're supposed to save $100 a week. Just saying I will save $100 this week isn't a good goal. You need to say I'm going to save $100 is weak because I'm not going to buy Starbucks on these days, right? So it needs to be something you can control not just a general like I will do this right has to be a behavior. Yeah. Yeah will do or you won't do right and that's that's the difference between a maybe Martin Luther King. This who knows but dream versus goal, you know, it's like you can say all this shit but you actually have to if you don't you want it to come true. You have to make a plan. You know, it's just a nice thing to say out loud. Yeah, we do. I don't like when people said weekly goals to like lose X number of pounds per week for those who are weighing because there's just not a darn thing you can do to actually like physically make that one pound go away. Right? So but you could end up reaching that goal. If you said I am going to walk 10,000 steps every day. Day, and I'm going to eat three meals. They're going to be divided by such and such, you know amount of protein like those are the kind of goals that will actually get you that you have. Can you have complete control over you walk those steps as day or you don't you don't have control over what skill sets? Yeah, you know if a client comes to me and is like, oh, I want to lose 30 pounds in like, oh, do you have a knife? You can just chop off your leg. There you go. You don't even have to hire me. It's like you can't you can't decide when that how long that's gonna take, you know, and you know, I just like jokingly say it but it kind of makes I realize like oh you're yeah. Okay, I guess so like Kim. I think that's a huge that is such an important thing to remember is when you guys are setting goals set them about creating the habits, right or like the daily thing you can do that. I is in weeks and months then the outcome will happen and just letting go of that time on because at the end of the day, you know, like you don't know if you're going to have some family tragedy that's going to Have you not be able to be in the gym for a few weeks? Right like you you don't get to decide that ultimately but you can decide what you do during those days right and like how you eat you sleep and how you think about things and so yeah Marty what you were talking about with the control thing. I think that is one way that you can stay consistent is just do the things that you can and do, you know, it's like having that Mantra I'm doing the best. I can given the circumstances that I'm in and Really? It's all you can do. Right and I always like to say I don't set goals. I said intentions because like you said Sam you could have the goal and anything could come up that is out of your control that knocks you off track and is going to make it longer to reach that goal. It doesn't mean that the goal is impossible to reach and that you will never reach it, but it may just not be on your timeline. So here is my intention here are the actions. Steps that I am going to implement to achieve that and then I am going to release attachment from when specifically that happens. Yeah, flip it flip the script to be like, oh I want to lose 20 pounds, but I ended up losing 30 or Kim. I want to deadlift 300 pounds, but damn I deadlift the 310, you know, so also don't limit yourself and then you know, like we were need to wrap up here in a little bit but something else that I wanted to touch on which So important do shit you like and a man talked about this. Okay, I you are not going to stay on track. If you are trying to eat keto and your favorite food is sweet potatoes, right? So if you're not eating and exercising in a way that you enjoy you are never going to be consistent Sam you talked about this on your story is quite a bit with your I like that is what you look forward to I'm similar with my meals. Like I eat the same meals all the time because I genuinely look forward to them and I don't have cravings for a bunch of other food. That is going to get me off my plan. Do I love going to the gym everyday and lifting? No, not necessarily but I like it way more than like you would never catch me in an orange theory class or you know, sign up for a marathon because I would be miserable and I would never want to do it. So choose. The choose the way of eating the way of moving your body that feels best for you know, that the motivation will not always be there. But if you enjoy it, you're going to be way more likely to stick to it. Yeah, and also become really clear about the person that you are wanting to be in the future like really clear with yourself how you want to feel how you want your life to look all of the things because if you don't know who you want to be like you're not going to stick to anything and also become aware of Your own excuses call yourself out in your own bullshit. So, you know when you are sad that trying to you know argue with yourself about why you should or shouldn't go out for a walk. Just listen to what's going on in your head and guaranteed. You could write down if you wrote down every single excuse on a bit of paper that you had going on you'd look at it and you'd be like what the hell is that? Like that's just so you need to get good at calling yourself out on on your own crap. Yeah, I think what to cause things out I Really great quote about the concept of identity which you just mentioned and it was referring to running which you know, that may be applicable to anyone listening but I think it's a metaphor for any any type of exercise or anything staying consistent and it's when you don't feel like running remind yourself, I am a runner in runners run and when I read that I was like oh shit, you know, it's like it's not so much anything. Other than like I I am you know, if it's about lifting weights, like I am a strong person and strong people with weights, right or like I am a fit person and fit people eat vegetables or like whatever the thing is, but it's starts to talk about the identity of like the person that you want to become. What are they doing right now, you know and okay. Well if you want to be that person you have started doing those things or else you're not going to get there. So thinking about like, you know the greatest Bodybuilders, the greatest athletes the most fit people. They just keep showing up and doing the thing and that's that's it. That's really it and as the power to success it's just consistency. So yeah, can I know that this has been super helpful for you? And thank you all ladies for sharing all your insights. I think we've all had our fair share of falling off track and getting back on and learning and messing up and I think that's probably why we're all coaches because we found ways to stay on track. Rach most of the time or when we do fall off we kind of have tried to use to get back on. So I hope this has been helpful. We will be posting a little homework assignments in the Facebook group for those are those of you that are in there if you search deck Women's Wellness project on Facebook you can join will be putting in some homework around this episode. Otherwise, we will catch you on the next episode. Hope you enjoyed and please if you have not already subscribe in the iTunes Store and share this with your friends because we love love hearing from you. And yeah, can't wait to give you guys another episode soon. Bye ladies that alright that wraps up another episode of the Decades of strength podcast. Thank you so much for tuning in and listening. We know that life is crazy and time is precious, and we really do appreciate you spending your time with us. If you love this podcast, Please Subscribe review and read it on iTunes Targets in your service on Instagram. Send this to your friends, please please please just tell everyone about it. We Determined to have the biggest and the most inclusive community of women sitting at the picnic table together. We love you. We appreciate you and we can't wait to hear what you think of this week's episode for women One mission. We are the Decades of strength Sam Marcy Sarah and Kim catchy right back here for our next episode.
𝐅𝐫𝐮𝐬𝐭𝐫𝐚𝐭𝐞𝐝 𝐰𝐢𝐭𝐡 𝐲𝐨𝐮𝐫 𝐥𝐚𝐜𝐤 𝐨𝐟 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬? Wishing you were seeing results faster than they are?⁣ ⁣ If so, it might be time to get honest about your consistency. ⁣ ⁣ It’s common to blame the program, when in reality, it’s most often yourself you need to point the finger at. ⁣ ⁣ So before you hop on the next latest fad or choose to give up all together, ⁣try first being 𝐦𝐨𝐫𝐞 𝐜𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐭.⁣ ⁣⁣ Achieving a goal is the result of executing the necessary habits day after day after day. Boring? Yes. Effective? Absolutely.⁣⁣⁣ ⁣⁣ 𝐌𝐨𝐭𝐢𝐯𝐚𝐭𝐢𝐨𝐧 𝐢𝐬 𝐟𝐥𝐞𝐞𝐭𝐢𝐧𝐠 𝐚𝐧𝐝 𝐜𝐚𝐧’𝐭 𝐛𝐞 𝐫𝐞𝐥𝐢𝐞𝐝 𝐮𝐩𝐨𝐧. Instead of relying on it, create discipline by building good habits and taking action when you don’t feel like it.⁣⁣⁣ ⁣⁣ Overhauling your entire lifestyle is overwhelming and you’re more likely to give up all together because it feels so hard. Pick one habit to change and work on that until it feels easy.⁣⁣⁣ ⁣⁣ Find a diet and exercise program you enjoy. ⁣If what you’re doing makes you miserable, you won’t stick to it for long. Love carbs? Probably don’t want to try keto. Hate running? Training for a half marathon isn't gonna last long.⁣⁣⁣ ⁣⁣ 𝐅𝐚𝐢𝐥𝐢𝐧𝐠 𝐭𝐨 𝐩𝐥𝐚𝐧 𝐢𝐬 𝐩𝐥𝐚𝐧𝐧𝐢𝐧𝐠 𝐭𝐨 𝐟𝐚𝐢𝐥. Schedule your workouts and pack your gym bag the night before. Do some meal prep a few days a week so you always have healthy meals ready to go.⁣⁣⁣ ⁣⁣ 𝐃𝐨𝐧’𝐭 𝐥𝐞𝐭 𝐩𝐞𝐫𝐟𝐞𝐜𝐭 𝐛𝐞 𝐭𝐡𝐞 𝐞𝐧𝐞𝐦𝐲 𝐨𝐟 𝐠𝐨𝐨𝐝. If you stay on track 80-90% of the time, you can be less than perfect 10-20% of the time and still make progress.⁣⁣ ⁣⁣ 𝐀𝐧𝐝 𝐰𝐡𝐞𝐧 𝐲𝐨𝐮 𝐝𝐨 𝐬𝐥𝐢𝐩 𝐮𝐩? 𝐅𝐨𝐫𝐠𝐢𝐯𝐞 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐚𝐧𝐝 𝐠𝐞𝐭 𝐫𝐢𝐠𝐡𝐭 𝐛𝐚𝐜𝐤 𝐨𝐧 𝐭𝐫𝐚𝐜𝐤.⁣⁣⁣ ⁣⁣ Celebrate every win. Those positive feelings will keep the momentum going.⁣⁣⁣ ⁣⁣ Think back on why you started this journey and remember how good it will feel once you've accomplished your goal and are finally the person you want to be!⁣ ⁣⁣⁣ ⁣⁣Tune in to the full episode for more ways you can increase your consistency.⁣ ⁣ If you haven’t already, please go ahead and rate and leave a review. Be sure to subscribe in iTunes so you never miss an episode!⁣ ⠀⁣ We love & appreciate you! 🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟⁣ ⠀⁣ Follow Sam: @saltylifts⁣ Follow Marci: @marcinevin⁣ Follow Sarah: @sarahdufflifestyleandfitness⁣ Follow Kim: @kimschlagfitness⁣ ⁣ #stayontrack #howtostaymotivated #consistency #worryfree #WorryLessLiveMore #worryless #havefaith #faithoverfear #controlfreak #controlwhatyoucan #perspectiveiseverything #mindsetshift #fatlosstips #weightlosssupport #howtoloseweight #howtolosefat #howtogetfit #healthyhappylife #losingweightfeelinggreat #overwhelmed #stressrelief #stressfree #stressmanagment #mindsetshift #fitnessmindset #healthymindhealthybody #healthymindset  ---   Send in a voice message: https://anchor.fm/decadesofstrength/message 