If I missed my email a few weeks ago, Steve asked me to write more focused fitness and nutritional content for the rebellion.
And since then I’ve received lots of emails from people circling around the same thing: the lack of beliefs they can do actually Please make changes this time! I’m sure you can relate to:
“The biggest challenge – losing faith in the process and myself.”
“It’s going to be hard to believe there’s consistency and it really helps me and scares me out of anything I do.”
“I’m afraid to fail. I’m trying to set it up to fail, but it all seems so daunting. I know all the words for the ‘right’ way of thinking, but I can’t find the will/energy/desire to go after work and do something. ”
These fears are very, very normal. (That doesn’t make dealing with them that troublesome!)
So what do we do when we feel stuck and scared Overwhelming Do you feel all of this?
💡The most important thing
All stories are different, but there is one thing I’ve noticed that it really helps you increase your chances of success.
Building momentum early – and protect that momentum.
Early victory makes the rest of the journey easier.
Certainly, early victory may seem to see the movement of scales and get stronger in the gym.
But they may be weeks or even more A few months After that, I did “The Thing” consistently. It’s useless in moments when we feel uncertain and overwhelmed.
So I want to start by tracking and celebrating the effort.
Choose 1-2 repetitive actions that you can practice every day:
Each action is a victory and a small sign of progress.
And if you can recognize and celebrate each action, it starts building evidence that “I’m the type of person who can do this, even when it’s difficult.”
And that little hope?
It’s enough to keep going through the tough parts.
👨🔬A real example
Take, for example, a client, Ben. When we started working together he was on the exact same boat.
- A very busy work schedule with an hour one way commute
- Four young children at home
- There was a recent fear of health that made him realize it was time to make a change
- I don’t know where to start and I’m really afraid this will be another attempt he tried and failed
So we spoke openly about all of them – The real constraints on his time and energy, the fear that this won’t work, and his hopes for a future where he feels better and fitness doesn’t feel that difficult.
And we chose a few things that we thought were good places to get started.
run 10 mins walk during lunch break
✅ A list of orders to order at restaurants, focusing on his work – so he will always have good options even in a pinch
Counds pushing up from the countertop every time he brushes his teeth.
And these actions may be I think Small, they had a huge impact. They allowed us to build consistency and practice overcoming obstacles first, and we could be concerned about optimizing for the outcome later.
And that’s where the real magic happens – not just physical changes, but in mindset:
“I’m the kind of person that appears.”
“I can trust myself to follow.”
“I know how to get back on track when life happens.”
listen になったんです。 English: The first thing you can do is to find the best one to do.One of the most successful clientsになったんです。 English: The first thing you can do is to find the best one to do.and they will say that the biggest change wasn’t just their bodies.
Their biggest change was actually their way thought About fitness, habits, and who they believed they could become.
The falling pitfall
Starting with trying to optimize, and doing everything “fully” can make us feel like we’re owned and can’t keep up.
It only reinforces the belief that no changes can be made. We are just one of those people who “this kind of thing doesn’t work.”
That’s the exact trap we’re trying to avoid!
Of course, everyone’s starting point is different. You may be able to quickly dive into a multi-day workout routine per week, or a more aggressive nutritional change.
The key is not to force yourself to do less than you can. It’s about being able to balance “challenging” and “workable.” This way you can build your beliefs about yourself and your process.
Fast forward two years, Ben’s routine looks very different from where we started.
- He is currently doing strength training 4x/week in the morning before work.
- He goes through periods of calories and macro tracking, and experiences other periods where he takes a more relaxed approach, with a generally focus on getting other proteins, fruits and vegetables every day.
- He prioritizes sleep and spends over 8,000 steps every day
Ben got stronger, lost over 30 pounds and saw his blood markers improve, but it all started with what matters most: building momentum.
🎬Where do you start?
So, where will it leave you today? This is how I approach it.
Comate acknowledges real challenges and constraints on time and energy.
This is not a “lara” approach that ignores all the hard stuff. Recognize that it’s okay and normal to feel this way. (Steve just wrote it になったんです。 English: The first thing you can do is to find the best one to do.Notice and Name Conceptになったんです。 English: The first thing you can do is to find the best one to do. here. )
Fortfection Start with practice, not completeness.
Focus on reproducible actions (such as short strength sessions, or protein in two meals) as well as the results you want. Think about it Practice. You are not perfect. You make a mistake. And it’s all part of it.
Condy creates visual evidence of your efforts.
With our coaching program, clients check their tasks daily. You can see the visible progress in their efforts.
If you don’t have a coach, we love to use what we call wonderful:
Drop marble (or paper clips, or coins) into the jar every time you do something to fit your goal.
That’s how to do it look Your consistency and progress even before the mirrors and scales reflect it.
Bemalls celebrate a small victory.
Did you walk today?
Have you eaten it sincerely?
Have you skipped the All-or-Nothing Spiral after a rough day?
It’s a victory worth acknowledging. process Lead In the results.
If you feel stuck now or even hopeless, let’s see if you can flip the script over.
Start small. We celebrate this effort.
And we build that momentum together.
You have this.
And if you want to help you choose your first “quick win”, shoot me a message and I will help you find it.
– Matt Coach
