If you missed my e -mail a few weeks ago, Steve asked me to write more focused fitness and food content for the rebellion.
And since then I received a lot of e -mails from people who circling around the same round: a lack of conviction that they can Actually Make a change this time work! I bet you can relate:
“The biggest challenge – losing confidence in the process and myself.”
“I have trouble believing that being consistent will actually help and be afraid that whatever I do, I will fail.”
“I am afraid to fail, I am not trying to put myself on to fail, but it all seems so discouraging. I know all the words for the” right “mentality, but I just can’t find the will/energy to do something after work.”
These fears are very, very normal. (Although that does not make them less fool to deal with!)
So what do we do when we are stuck and are afraid of how overwhelming This all feels?
💡 The most important
Although every story is different, there is one thing that I have noticed that you really help to have a greater chance of success:
Construction momentum early – And then protect that momentum.
Early victories make the rest of the journey easier.
And certainly, an early victory can look like seeing the scale movement or becoming stronger in the gym.
But those things are results that come weeks or even months Later, after having done “the thing” consistently. That is not useful when we feel insecure and overwhelmed.
That is why I like to start following and celebrating efforts.
Choose 1-2 repeatable actions that you can practice every day:
Every action is a victory, which is a small sign of progress.
And if we can recognize and celebrate every action, the evidence starts to build that “I am the type of person that can do this, even if it is difficult.”
And that little bit of hope?
It can be enough to keep going through the difficult parts.
👨oration a real example
For example, let’s take my client. He was exactly the same boat when we started working together.
- Super busy work schedule with an hour of commuting every way
- 4 young children at home
- Had a recent fear of health that made him realize that it was time to make a change
- Not sure where to start, and really afraid that this would be another attempt he tried and failed
So we openly spoke about all those things – The real limitations in his time and energy, the fear that this would not work, and his hope for a future in which he felt better and felt did not feel so difficult to keep up.
And then we chose a few things that we thought could be a good place to start with.
✅ A 10 -minute walk during his lunch break
✅ A list of go-to orders in restaurants around his work-thing he would always have a good option, even in a pinch
✅ Push-ups of the countertop every time he brushed his teeth.
And while these promotions can corpses Small, they had a big impact. They enabled us to build consistency and first overcome obstacles, after which we can later worry about optimizing results.
And that is where the real magic happens – not only in physical change, but in mindset:
“I am the kind of person who pops up.”
“I can trust that myself will continue.”
“I know how I can get back on the right track when life happens.”
To ask All our most successful customersAnd they will say that the biggest change was not alone in their bodies.
Their biggest change was actually how they thought About fitness, habits and who they believed they could become.
🕳️ The trap
When we start to try to optimize, do everything “perfectly” from the start, it can feel like we are drowning and being unable to keep up.
That simply strengthens the conviction that we are unable to make changes. That we are only one of the people for which “this stuff does not work for.”
That is the exact fall that we are trying to avoid!
Everyone’s starting point is of course different. You may be able to jump in a training routine of several days a week, or more aggressive food changes.
The point is not to force yourself to adopt less than you are able – it is to ensure that you can balance “challenging” with “feasible”, so that you can build belief in yourself and the process.
Quickly two years, and Ben’s routine looks much different than where we started.
- He is now doing a strength training 4x/week in the morning for work
- He goes through periods in which he follows his calories and macros, and others where we take a more relaxed approach with a general focus on getting a lot of proteins, fruit and vegetables every day
- He priority gives sleep and gets more than 8,000 steps every day
While Ben has become stronger, lost more than 30 pounds and saw his blood markers improve – it all started with the most important thing: building Momentum.
🎬 Where should I start?
So where does that leave you today? This is how I would approach it.
✅ Recognize the real challenges and limitations on your time and energy.
This is not a “rah -reh” approach to ignore all the hard things. Recognize that it is ok and normal to feel like this. (Steve actually just wrote about the “Note and name” concept here.)
✅ Start with exercise – no perfection.
Focus on a repeatable action (such as a short power session or proteins in two meals), not just the result you want. See it as excercise. You will not be perfect. You make mistakes. And that is part of it.
✅ Create visual proof of your effort.
In our coaching program, customers check tasks every day and we can see visible progress of their efforts.
If you don’t have a coach, we would like to use something that we are the Jar of great:
Let a marble (or paper clip or mint) fall into a pot every time you do something that is in accordance with your goals.
It’s a way to to see Your consistency and progress, even before the mirror or scale reflects this.
✅ Celebrate the small victories.
Did you walk today?
Awarely ate?
The all-or-nothing spiral skipped after a tough day?
That is a victory that is worth recognizing. Process leads To the result.
If you are stuck now, or even hopeless, let’s see if we can turn the script.
We start small. We will celebrate the trouble.
And we build that momentum together again.
You have this.
And if you want help in choosing your first ‘fast victory’, then shoot a message and I will help you find it.
– Coach Matt