I've been chatting with Lais about it for a while, and yesterday we while Mollie visited with us, we talked about it.
As I collect more and more data on everyone I Coach...I can spot different trends and one of the ones I see is the "All or Nothing" approach
If I can't eat all my meals, drink all my water and train like a beast in the gym...then I'm not doing any of it
“Too often, we fall into an all-or-nothing cycle with our habits.
The problem is not slipping up; the problem is thinking that if you can’t do something perfectly, then you shouldn’t do it at all.”
James Clear, Atomic Habits
I'm sure you have seen the quote about what happens if you have a flat tire...
Do you change the tire? Put some air in it? or...do you slash the other 3 tires?
Well, that's kind of the approach...I see a lot of people use...sometimes not even realizing it...and it paralyzes them
A lot of times, I will tell someone...let's just focus on drinking water today...or let's go for a 10 minute walk...yes...Ice cream is on your meal plan...just execute your plan...
And there are so many blocks...Ice Cream is not "diet" food, 10 minutes won't do anything...what good is drinking water if I had pizza for lunch?
But that is NOT a plan or program thing...it's your though process or mindset about it
Yesterday I saw my friend Brian wrote:
"Achieving a goal is about adopting the principles and values associated with the type of person capable of achieving that goal."
Drinking the water
The 10 Minute Walk
Eating the ice cream
Is NOT about the single outcome those things will produce...it's about taking the action, or putting in reps
One of my favorite books is Atomic Habits...James Clear talks about starting with Reps, not Goals
Start With Repetitions, Not Goals
Whenever you put in consistent work and learn from your mistakes, incredible progress is the result.
If you want to be stronger, you could analyze every movement and phase of your technique until you're blue in the face. Or, you could get under the bar, learn from your mistakes, and focus on doing more reps.
Put in Your Reps
When you look at goals this way, you start to realize that setting up a system for putting your reps in is more important than choosing a goal.
Everyone wants to make progress. And there is only one way to do it: put in your reps.
The goal is just an event — something that you can't totally control or predict. But the reps are what can make the event happen. If you ignore the outcomes and focus only on the repetitions, you'll still get results. If you ignore the
goals and build habits instead, the outcomes will be there anyway.
Forget about the goals this year. What is your plan for getting in the reps you need? What is your schedule for putting in a volume of work on the things that are important to you?
Most people...most of you, start with the goal first
I want to lose 10lbs
I want to run a marathon
I want to get on stage
I want to wear a bikini at the beach or pool
But you are not putting in the daily reps required for those things...or in some cases even have a plan in place for them
I his Book "Mindset Matters Most" Brian says:
"Consider yourself a camera sitting atop a tripod in the middle of a massive room. Your perspective is contained to a very limited viewpoint. The room itself is full of wonder, awe-inspiring potential, and unlimited possibility, but you have become fixed to a stationary position. Through that small window of a
camera lens, you have created a story and a conviction that this angle of the room is the only angle that exists.
Unless someone were to move the tripod.
Then the story would change."
Coaching...or Coaching the way I do it, is about moving the Tripod...Not taking the picture for you or doing the work for you, or telling you what to think or do.
And that is why it's not for everyone...
People want to restrict and deprive themselves for 14 days and pretend lose 10lbs...
I'm looking at you having a much bigger transformation....and I'm looking at you being able to keep it
Look at Julie...today we celebrate our 2 Year Coachaversary ...we started this journey together 2 years ago...and most people see her before and after picture and get inspired
but the one that I see, that most people miss is this one
2 years!!!...No rebound.....
No restrictions, no giving up bread, or sugar or eating out
No crazy hours in the gym, or long hours of cardio
And we are not only holding on to the results we go, we are still getting better
Want to know how?
1st she put in the reps...she was consistent with The Process...she ate her food the way I mapped it out, no matter what friends, family and co-workers said...no matter what her mind would say...she put in the reps.
Of course she had doubts and fears...but allowing the tripod to be moved created a new vantage point...and the story changed.
Now, as we wrap up 2021...and take our 10 minute walk into 2022...what will be different this year?
For most nothing...because they will approach it the same way they always approach it...
What I hope, if you have made it this far into this email, is that you you change...because most of you looking for changes, forget the change requires changing...not staying the same
Let me circle back to Brian and his Facebook post....for context and let me mention, I'm going to invite him to be a guest on our Podcast because I think it's important:
"But as we inch closer and closer to the annual celebration of Resolution Season, it may by worth noting that we can't achieve what we don't become.
Achieving a goal is about adopting the principles and values associated with the type of person capable of achieving that goal."
Who do you need to become in 2022, to achieve the outcome you want?
I wish you all an AMZING New Year
Thank you for an incredible 2021, can't wait to share more of what we do with you
Funny, I'm setting up to do a LIVE on our Private Facebook page for our Nutrition Coaching Group...about getting on track after a vacation, weight gain and more...
But wanted to say Hi to all of you
Washington DC (which doesn't belong to any state...who knew)
Delaware (took 13 minutes to drive through and we read is one of the best places to live)
1,100 Miles Driven ++++
and then back down
We ate some AMAZING food...we actually have an IG page I started a while back for fun to review all of the places we go out to eat...but anyway
12 Days on the road...we ate out 9 of the 12 days because the 1st 3 we were still getting ready for the show, so had to be careful with what Lais ate...and all and all...she still had Meal #1 at Starbucks, we had a burger Friday night ..+ Starbucks coffee daily
So most people always worry about the scale when they come back from a trip or vacation, and they dread what it will say more than a 5pm gridlock traffic
But truth is, it will tell you what you weigh...that's it
Won't tell you if you had fun, if you made memories, if you are a good person, if you have developed a better lifestyle and habits...yet the feeling so many people feel is devastating if the number is high
Scale Lovers...are an interesting group...and I won't talk about that today
But I will share our experience...We ate lots...I have some pictures up top and we shared lots on IG...
But here are some of the things we don't share
When we go out to eat...we share everything...tapas style, if you have ever been out to dinner with us, you know.
But...Lais and I share if it's just her and I...and if Bri is with us, the 3 of us share.
2nd...we maintain our water intake
3rd...we move the whole time
80,000 Steps in 7 Days
and in addition
I did a Hotel Room workout, worked out at Retro Fitness Monday in Jersey, and DMV Iron (one of the coolest gyms) in Virginia on Thursday and Friday
We all weighed in...and....Lais and I were 3 pounds heavier each, and Bri was about 1 pound heavier ( I am including Bri because she is getting ready to compete again, in April 2022 and has to be mindful of her goals as well)
We have come back 5lbs heavier, even 7lbs...from other trips
And the 4th thing is simple (ah...everyone's least favorite, simple)
Get right back on track with your goals
Our 1st meal home last night was measured, already went for a walk this morning and mapped out workouts
I'll be sharing what we eat today on @mealplanrescue but that's it...it doesn't matter what number showed up on the scale...the plan would have been the same...get back on track
And based on other experiences, the excess weight should be gone by Friday and we keep moving forward
But the reason we were able to manage it...was all the reason I shared...our Daily Habits are better indicators of what would have happened than what we ate or where we ate or when we ate
To many times I see people, lose control over what they are consuming for no reason, to many times I see people not be active on their vacations, because it's not normally what they do...or because vacations are to relax...give me a freaking break...your human body needs activity and it does not know what day it its or that you are on vacation...but it can feel your lack of activity and excess energy
Be really care how you describe you to you, how you describe your activity and behavior to yourself...
The Story You Tell is The Truth You Know
So as we get right back into routine I share all this because with all the Holidays coming...don't let the 1 or 2 or 3 meals you will celebrate with dictate how the next 18 days will go...you can still workout on Christmas Eve Christmas Day, New Years Eve and New Years Day...you can workout all the days before that and all the days after...You can stay consistent with your meals as well...be MINDFUL
of what you say you can and can't do and be sure it's not about what you won't do or are not used to doing
The changes you want, require YOU change!
I hope that helps...
Lais and I will be back on our podcast game this week and so much more
I wish you all an awesome Monday and an awesome week
Yes...you come spend the weekend with Lais and with me at our home...eating training and learning....
We are also mapping out...the next
"So You Think You Want To Compete" webinar
Where Lais and I will go over all the details on what goes into getting ready to get on stage...so for any on you interested or curious look out for that...you will be able to attend for the comfort of where ever you watch zoom based webinars
Oh...and we are leaving for Atlantic City...today...in like the next 37 minutes
Lais is competing on Saturday ...and our road trip starts today...