March 17, 2025 • 17 mins
3 Game-Changing Habits of Women Who See Consistent Fat Loss & Strength Gains
Ever wonder why some women seem to get stronger, leaner, and more confident—without burning out or falling off track? It’s not about working harder; it’s about working smarter. In this episode, I’m breaking down the three powerful shifts that separate women who see lasting results from those stuck in stop-start cycles.
You’ll learn:
✅ The hidden mindset traps keeping you stuck (perfectionism, over-complication, and self-doubt)
✅ The three key habits that create momentum and effortless consistency
✅ Why small, aligned actions feel easier than forcing motivation
✅ How to shift from a victim mindset (“I can’t because…”) to owning your choices and results
If you’re ready to stop self-sabotaging and start seeing real, lasting progress, this episode is for you! 🎧
👉 Get ready on the waitlist for FLOW!: 🚀
https://anne-jones.aweb.page/p/7f855eee-c6fb-4fa6-87f3-fe9afc9903a2
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Connect With Me:
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 2 (00:00):
Hey, hey, welcome back to the muscles and mindset
revolution podcast, the podcastfor ambitious women who want to
build strength, feel confidentAF and lose fat for good without
counting calories or falling forBS quick fixes.
I'm your host Anne Jonescertified life coach, personal
trainer, and mindset coach.
(00:20):
And after 15 plus years in thefitness industry, I've seen it
all.
And today I want to let you inon something that might surprise
you.
Women who see lasting physicalresults, whether they be fat
loss.
Muscle gain, weight loss,regulated hormones or nervous
(00:41):
system.
These women are not necessarilyworking harder.
They're working smarter.
But let me explain.
First of all, I do want you toknow that I have worked with a
lot of people in a lot ofcapacities.
I have been teaching fitness andyoga since 2009.
I've been personal training.
One on one clients from since2010.
(01:03):
I treated thousands of patientsas a massage therapist for
almost 10 years.
And now I've coached hundreds offemale clients online
holistically via online fitness,health mindset, one on one
mindset coaching.
So.
I'm just letting you in onanecdotally what I have seen to
be true in my most successfulclients who have happily gotten
(01:25):
the results that we just talkedabout.
lasting weight loss, regulatedhormones, regulated nervous
system, or muscle and strengthgains, keeping injuries at bay,
whatever those goals may be.
All of these women are not moredisciplined than you.
usually I don't know howdisciplined you are, so I can't
say, but I tend to attract atype a high achieving client who
is already quite disciplined.
(01:46):
But they think that more controland more discipline is the
answer.
But all my clients who aresuccessful and consistent do not
have superhuman motivation andthey're definitely not waiting
for the perfect time to start.
But here is what they areactually doing differently.
They have learned to challengetheir own perfectionism.
Perfectionism is sneaky andwe'll talk about that later on
(02:11):
here.
So they've gotten out of all ornothing and challenged their own
perfectionist tendencies.
They're honest about what's hardinstead of pretending they've
got it all figured out, or theydon't need to ask for help, or
they shouldn't have to ask forhelp.
They are open to asking for andreceiving help, which are
skills.
They've shifted from a fixedmindset of I can't into a growth
(02:32):
mindset of, I have a choice.
And instead of waiting forsomething else or someone else,
whether it's a coach.
a partner or a workout buddy tomake them successful.
They take radical personalresponsibility.
If you are stuck in cycles ofstopping and starting, feeling
like you're always almost there,but never fully breaking through
(02:55):
this episode is for you and youwill want to get on the wait
list for my upcoming flowcourse.
The doors for the waitlist willopen on March 20th and you get a
special one on one coaching withme bonus if you register off the
waitlist and then we're startingall together in April.
But let's get into the episodetoday.
So the common mistakes keepinghigh achieving women stuck
(03:16):
first, let's talk about whatkeeps.
Most women stuck because if youdon't recognize those patterns,
you will keep repeating them.
Okay.
So the mistake number one isovercomplicating Everything
raise your hand if you've everspent hours researching the best
workout the best way to loseweight the perfect macro split
the perfect workout split or theperfect morning routine the one
(03:40):
thing that will finally makethings click that will fix you
Overcomplication createsanalysis paralysis, and instead
of taking inspired action,you're overthinking about
acting, and nothing changes.
You might even be taking someaction, and sometimes it's too
many actions, and there's no onecourse of action that is working
(04:00):
for you.
But We do tend to overcomplicateit because we think that we
don't know best.
Someone else must know for us.
There must be an answer outthere.
So we can really tend toovercomplicate it and over
researching will do this aswell.
I do not give unsolicitedparenting advice and I have had
a kind of a slew of closefriends have babies recently.
(04:20):
And if they asked or if theyasked for like a book or
something, I'm always like, nobooks.
Don't read a book.
Don't Google anything.
Find your person who knows andask that person.
When I had my daughter, I wasvery overwhelmed.
I didn't know anything aboutbabies.
I'd never had a sibling or.
I had two very close friends whohave three and four kids and
(04:40):
have done it and I trust themand we're like minded so I knew
exactly where to go.
I didn't Google a thing.
Absolutely not because that'swhat creates anxiety and
overcomplication.
So find your one person who canget you through it and then just
trust your gut and instinct andintuition.
Mistake number two isPerfectionism and the all or
nothing trap.
I would actually say this islike the biggest one because
(05:03):
perfectionism will tell you thatif you can't do it perfectly or
you're not going to do it rightor the way that you should do
it, it's not worth doing at alland you should keep looking for
the next thing.
And then you go intooverthinking and
overcomplicating, right?
Perfectionism and all ornothing.
Shows up for me for my clientsthe most like this you hit every
workout for a month And thenskip every workout for a month.
(05:24):
You are excellent at nailing itMonday, Tuesday, Wednesday You
never get past Wednesday interms of fitness or nutrition.
You're either eating cleanyou're either on a diet whole
foods eating clean or feelingguilty about a handful of chips
and then All bets are off andyou're gone buckwild, but
perfectionism is a liar.
It's a liar.
It keeps you from building realconsistency and it can be
(05:46):
sneaky.
I find this in my one on onemindset coaching clients who I
work with is it actually takesus a while to suss out all the
ways that perfectionism isshowing up in their life that
all or nothing is showing up intheir life because they've been
doing it for so long that itseems normal, like you have a
physical ailment and you go,you're going to seven different
(06:06):
practitioners every single weekbecause you think that that's
what you need to do to get theanswer.
And you are committed to thatbecause you believe that there's
something so truly wrong withyou that you need to be fixed by
all these people.
that's all or nothingperfectionist thinking because
you're thinking in order to beperfect, all these people will
help me solve it.
And what we need to do is beable to see that as.
(06:27):
Like, maybe that's called for,but maybe it's not, right?
It also shows up in fitness andnutrition, like, maybe I need
more discipline, right?
Because it's not perfect yet.
I don't love every workout.
Sometimes I don't like going tothe gym.
The week before my period, Idon't feel like going to the
gym.
There must be something wrongwith my workouts, my program, or
my body.
(06:48):
Rather than recognizing once amonth, You're going to get your
period next week and you're notgoing to feel like going to the
gym.
Right?
Like those are just a couple ofexamples of how it sneakily
comes in and we justify it.
Brain will always work tojustify anything it wants to
keep it safe from change.
So mistake number three comesoff of the all or nothing trap,
which is stop, start, staggles.
(07:08):
You go all in for those fewweeks and then something
happens.
Stress, travel, kid gets sick,you go to work deadline and you
fall off track.
I talked about this on, Ibelieve last week's podcast,
about how I recently had acoaching call with our clients
about getting back on track.
And I told them very honestly, Ican't remember a time in my life
personally where I felt offtrack because, not because I'm
(07:30):
perfect or I don't fall offtrack.
Yesterday we had an intentionalrest day.
My family and I on Saturday Iate a cinnamon bun when we had
pizza for dinner.
I had wine and then had wineagain last night.
Okay.
And then we had the time change.
So I slept until seven thismorning.
It would never occur to me tocall any of that falling off
track because I just don'tperceive it as such.
(07:51):
I expect that those things aregoing to happen in life.
That is not my norm.
That is not my seven days aweek.
But that is like sometimes andthe only way that you fall off
track is by calling it out asbeing off track And now I have
to get back on track Like Iliterally wouldn't give that a
second thought because insteadof learning to adapt you are
telling yourself that you haveto start over That's what makes
(08:12):
it a cycle.
I'm just like, woo, oh, cinnamonbun, woo, right?
But when we perceive it as acinnamon bun and a sleep in and
a no workout weekend, as a falloff, pfft, sounds serious.
Probably gonna have to go backto the plan.
We need more discipline.
We're gonna have to get upearlier on Monday.
We're gonna have to do this.
We should probably do some extracardio.
You see what I'm saying?
(08:33):
It's just a perception.
And the result of this is thatyou never actually build
sustainable habits.
Because you're constantlytelling yourself that you have
to start over and here's whatmakes this cycle even harder
Many women believe the reasonthat they're stuck in this cycle
is external work deadline kidgot sick Travel husband's away.
I can't because of my schedule.
(08:54):
I don't have time because of mykids I always have to take an
extra client or patient so Idon't get a chance to eat.
My partner isn't supportiveGirl, I get it.
Life is demanding, but here'swhat I know to be true.
The women I have worked with whosee lasting results have made
one critical shift.
They have moved from a victimmindset to an ownership mindset.
(09:17):
And it feels better because it'sway more empowering.
Now let's move on to the threeshifts women who thrive do make.
Because as I told you, women whoget results aren't necessarily
working harder.
Again, I don't know what you'redoing, but if you're doing a
bunch of things, they'reprobably not working harder than
you.
They're thinking differentlyfrom you and those shifts make.
All the difference, I would saymy most successful and
(09:37):
consistent clients put in lesseffort because they're not
trying to be fixed.
They're not looking forsomething else they have come
into and trusted the process ofone holistic solution that works
for them and they are on theroad.
It's so much less to think aboutwhen you're not constantly like
trying to fix yourself and lookfor a new method, solution,
(09:58):
diet, pill, something that isgoing to fix you.
So the first mindset shift thatthey make.
My successful clients ismindset.
Of course, mindset first.
They focus on progress, notperfection.
Instead of setting unrealisticstandards, they focus on showing
up even when it's messy.
Cause it doesn't matter whatyour goal is.
If you're not showing up whenit's messy, you're not going to
get there.
They let go of the idea thatsuccess means doing everything
(10:20):
perfectly.
They understand that honesteffort.
Is greater than perfectexecution.
So here's my mindset shift foryou.
Your first mindset shift today,instead of saying, I have to get
my full hour workout in say even10 minutes would be a win today,
instead of beating yourself upfor eating a cookie for eating
the cinnamon bun, remindyourself one meal never made or
(10:41):
broke my progress.
Now, if you were doing thosethings consistently, you're not
going to get the result that youwant.
But if it happens one or twotimes and you're making it mean
you have to start all overagain.
That is getting you in thatstop, start cycle.
So that's the first mindsetshift is progress, not
perfection.
The second mindset shift istaking radical ownership.
My successful clients takeresponsibility for their
(11:04):
results.
Women who get results do notwait for their coach, their
partner or their circumstancesto change before they take
action.
My successful clients are not.
Just like sitting at home,waiting for me to call them and
telling them what to eat today.
They are proactively goingthrough the curriculum, doing
the training, showing up forcalls, asking questions in the
(11:24):
community, asking for questionsof their coaches and recognizing
that they don't get to move onto step three until they've
completed steps one and two.
They know that nobody else isresponsible for their
consistency and they don't getto skip to the fun part.
I tell every single client thisbefore they begin, we are going
to redesign or rebuild or atleast audit your baseline
foundation before you get tomove on to, you know, sexy.
(11:50):
meal planning and sexy workoutsand pistol squats and jumping on
one leg.
We need to make sure you have asolid foundation because that's
what most women are missing intheir health and fitness journey
is they just jump all in tophase three without doing phases
one and two and then they have ashaky foundation.
They have to start all overagain.
So to come back to my successfulclients, women who are
(12:14):
consistent remove themselvesfrom the habit of blaming and
get into the habit of beingrelentless problem solvers.
So here's your second mindsetshift.
I want you to watch yourlanguage.
If you catch yourself saying Ican't because of my schedule or
I can't because of XYZ, I wantyou to shift it to, okay, how
can I make this work?
(12:34):
Even if it's not perfect, thatis a coaching question I would
reflect back to you when aclient comes to me with a bunch
of"I can't"s, we come back tothe goal.
What is, what's the goal?
Okay, you want to lose 10pounds.
You're going to have to workout.
Okay, so how can we make thiswork?
How can we make the mosteffective minimum dose fit into
your life?
That's the question that we needto answer.
(12:55):
Spending our energy and time oniCants is literally getting
nobody nowhere.
It's really bringing the vibedown.
Mindset shift number three ismomentum.
You show up honestly and keepmoving forward.
If you are a consistent,successful client of mine, you
have showed up honestly andyou've kept moving forward.
You don't just push through whenthings feel easy.
(13:16):
You celebrate when things feeleasy because you want to
practice feeling good so you cancome back to it, but you still
stay engaged even when thingsfeel hard.
This does not happen very oftenin our community because this is
the way that we coach.
But a common like coaching tropeis um, I didn't do my check in.
I don't even want to show up forthis call because I feel like I
didn't do anything.
Blah, blah, blah.
I haven't done anything since welast talked.
(13:36):
That is when you need to get onthe call the most.
And successful women do that.
They get on the call and theysay, I feel like blah, blah,
blah, blah, blah.
They don't pull back.
And that's our habit, right, isto pull back.
Shame will tell us to pull backand opt out.
courage and bravery will tell usto lean in instead of hiding
when they struggle.
(13:57):
My successful clients lean in.
They receive coaching.
They ask for help.
They ask how they stay in theconversation.
They do not expect motivation tocarry them.
They build a system thatsupports their consistency.
So the third mindset.
That shift that I would like youto make is to show up honestly
and keep moving forward.
If you feel like skipping aworkout, if you feel like giving
(14:18):
up on a goal, I want you to askyourself, am I making this
choice from a place of honestyand self compassion or am I
making this choice from a placeof self sabotage?
Am I making this choice becauseI feel like I can't or because
I've gone too far or what's thepoint or I'm starting all over?
(14:39):
And what would the mostabundant, honest, secure,
compassionate version of you doinstead?
What choice would she make?
That's what I want you to askyourself.
So all that being said, here ishow small aligned actions create
ease and flow in your life.
Because women who thrive don'tjust have discipline.
(14:59):
They don't just show up at thegym at the same time every day
and do their meal prep onSundays.
They've created ease and flow intheir life.
And that is why it feelssustainable.
If you hate it, it's notsustainable.
your brain, your body is notgoing to allow you to do
something you hate for a longtime.
And if you do, it's just likenot going to feel good and I'm
just not here for that.
So, women who thrive and areconsistent don't just have
(15:22):
discipline.
They are not wasting energyoverthinking.
They are not wasting timepunishing themselves for not
being perfect.
They don't sit in frustrationand victim position waiting for
the right conditions.
And I know that sounds kind ofharsh, but like we're, you're,
nobody's coming to save you.
You gotta put your big girlpanties on and take ownership of
your results.
(15:42):
My successful clients do thatand they focus not because their
lives are easier.
Or because they have less goingon because they focus on small,
consistent actions that feelachievable and good.
And over time, those actionsstack up into incredible
results.
Not because it was easy.
And this process is exactly whatI am teaching inside of flow.
(16:06):
Flow is my eight week mindsetcoaching course designed to help
you break free from the stop,start cycle and create
effortless momentum, whetherit's in your fitness and health
journey.
Your business, your family, yourdating life with money.
If you are tired of feeling likeyou are forcing yourself to be
disciplined, if willpower andmotivation haven't worked for
(16:28):
you and you want to buildstrength, confidence and lasting
result without gettingcompletely burnt out.
Flow is for you doors open forthe waitlist on March 20th So
you can get on the waitlist viathe link in my show notes
Everyone who registers from thewaitlist is getting a week of
one on one private, VOXERcoaching with me.
and if you just want the wholeshebang Join muscles and mindset
(16:49):
flow is free for you.
Okay, that's it for today! Ifthis episode resonated with you,
please take a screenshot of itShare it on your Instagram
stories and tag me at@annejonesfit.
That's Anne with an e@annejonesfit I would love to
hear your biggest takeaway Ilove hearing from you guys and
please remember that yourresults do not come from working
harder into the ground.
They come from working smarter.
(17:11):
I will see you next week for anepisode on self sabotage and get
ready because next month we'regoing even deeper inside flow.
That's it.
Have a great day.
Hey, hey, welcome back to the muscles and mindset
revolution podcast, the podcastfor ambitious women who want to
build strength, feel confidentAF and lose fat for good without
counting calories or falling forBS quick fixes.
I'm your host Anne Jonescertified life coach, personal
trainer, and mindset coach.
(00:20):
And after 15 plus years in thefitness industry, I've seen it
all.
And today I want to let you inon something that might surprise
you.
Women who see lasting physicalresults, whether they be fat
loss.
Muscle gain, weight loss,regulated hormones or nervous
(00:41):
system.
These women are not necessarilyworking harder.
They're working smarter.
But let me explain.
First of all, I do want you toknow that I have worked with a
lot of people in a lot ofcapacities.
I have been teaching fitness andyoga since 2009.
I've been personal training.
One on one clients from since2010.
(01:03):
I treated thousands of patientsas a massage therapist for
almost 10 years.
And now I've coached hundreds offemale clients online
holistically via online fitness,health mindset, one on one
mindset coaching.
So.
I'm just letting you in onanecdotally what I have seen to
be true in my most successfulclients who have happily gotten
(01:25):
the results that we just talkedabout.
lasting weight loss, regulatedhormones, regulated nervous
system, or muscle and strengthgains, keeping injuries at bay,
whatever those goals may be.
All of these women are not moredisciplined than you.
usually I don't know howdisciplined you are, so I can't
say, but I tend to attract atype a high achieving client who
is already quite disciplined.
(01:46):
But they think that more controland more discipline is the
answer.
But all my clients who aresuccessful and consistent do not
have superhuman motivation andthey're definitely not waiting
for the perfect time to start.
But here is what they areactually doing differently.
They have learned to challengetheir own perfectionism.
Perfectionism is sneaky andwe'll talk about that later on
(02:11):
here.
So they've gotten out of all ornothing and challenged their own
perfectionist tendencies.
They're honest about what's hardinstead of pretending they've
got it all figured out, or theydon't need to ask for help, or
they shouldn't have to ask forhelp.
They are open to asking for andreceiving help, which are
skills.
They've shifted from a fixedmindset of I can't into a growth
(02:32):
mindset of, I have a choice.
And instead of waiting forsomething else or someone else,
whether it's a coach.
a partner or a workout buddy tomake them successful.
They take radical personalresponsibility.
If you are stuck in cycles ofstopping and starting, feeling
like you're always almost there,but never fully breaking through
(02:55):
this episode is for you and youwill want to get on the wait
list for my upcoming flowcourse.
The doors for the waitlist willopen on March 20th and you get a
special one on one coaching withme bonus if you register off the
waitlist and then we're startingall together in April.
But let's get into the episodetoday.
So the common mistakes keepinghigh achieving women stuck
(03:16):
first, let's talk about whatkeeps.
Most women stuck because if youdon't recognize those patterns,
you will keep repeating them.
Okay.
So the mistake number one isovercomplicating Everything
raise your hand if you've everspent hours researching the best
workout the best way to loseweight the perfect macro split
the perfect workout split or theperfect morning routine the one
(03:40):
thing that will finally makethings click that will fix you
Overcomplication createsanalysis paralysis, and instead
of taking inspired action,you're overthinking about
acting, and nothing changes.
You might even be taking someaction, and sometimes it's too
many actions, and there's no onecourse of action that is working
(04:00):
for you.
But We do tend to overcomplicateit because we think that we
don't know best.
Someone else must know for us.
There must be an answer outthere.
So we can really tend toovercomplicate it and over
researching will do this aswell.
I do not give unsolicitedparenting advice and I have had
a kind of a slew of closefriends have babies recently.
(04:20):
And if they asked or if theyasked for like a book or
something, I'm always like, nobooks.
Don't read a book.
Don't Google anything.
Find your person who knows andask that person.
When I had my daughter, I wasvery overwhelmed.
I didn't know anything aboutbabies.
I'd never had a sibling or.
I had two very close friends whohave three and four kids and
(04:40):
have done it and I trust themand we're like minded so I knew
exactly where to go.
I didn't Google a thing.
Absolutely not because that'swhat creates anxiety and
overcomplication.
So find your one person who canget you through it and then just
trust your gut and instinct andintuition.
Mistake number two isPerfectionism and the all or
nothing trap.
I would actually say this islike the biggest one because
(05:03):
perfectionism will tell you thatif you can't do it perfectly or
you're not going to do it rightor the way that you should do
it, it's not worth doing at alland you should keep looking for
the next thing.
And then you go intooverthinking and
overcomplicating, right?
Perfectionism and all ornothing.
Shows up for me for my clientsthe most like this you hit every
workout for a month And thenskip every workout for a month.
(05:24):
You are excellent at nailing itMonday, Tuesday, Wednesday You
never get past Wednesday interms of fitness or nutrition.
You're either eating cleanyou're either on a diet whole
foods eating clean or feelingguilty about a handful of chips
and then All bets are off andyou're gone buckwild, but
perfectionism is a liar.
It's a liar.
It keeps you from building realconsistency and it can be
(05:46):
sneaky.
I find this in my one on onemindset coaching clients who I
work with is it actually takesus a while to suss out all the
ways that perfectionism isshowing up in their life that
all or nothing is showing up intheir life because they've been
doing it for so long that itseems normal, like you have a
physical ailment and you go,you're going to seven different
(06:06):
practitioners every single weekbecause you think that that's
what you need to do to get theanswer.
And you are committed to thatbecause you believe that there's
something so truly wrong withyou that you need to be fixed by
all these people.
that's all or nothingperfectionist thinking because
you're thinking in order to beperfect, all these people will
help me solve it.
And what we need to do is beable to see that as.
(06:27):
Like, maybe that's called for,but maybe it's not, right?
It also shows up in fitness andnutrition, like, maybe I need
more discipline, right?
Because it's not perfect yet.
I don't love every workout.
Sometimes I don't like going tothe gym.
The week before my period, Idon't feel like going to the
gym.
There must be something wrongwith my workouts, my program, or
my body.
(06:48):
Rather than recognizing once amonth, You're going to get your
period next week and you're notgoing to feel like going to the
gym.
Right?
Like those are just a couple ofexamples of how it sneakily
comes in and we justify it.
Brain will always work tojustify anything it wants to
keep it safe from change.
So mistake number three comesoff of the all or nothing trap,
which is stop, start, staggles.
(07:08):
You go all in for those fewweeks and then something
happens.
Stress, travel, kid gets sick,you go to work deadline and you
fall off track.
I talked about this on, Ibelieve last week's podcast,
about how I recently had acoaching call with our clients
about getting back on track.
And I told them very honestly, Ican't remember a time in my life
personally where I felt offtrack because, not because I'm
(07:30):
perfect or I don't fall offtrack.
Yesterday we had an intentionalrest day.
My family and I on Saturday Iate a cinnamon bun when we had
pizza for dinner.
I had wine and then had wineagain last night.
Okay.
And then we had the time change.
So I slept until seven thismorning.
It would never occur to me tocall any of that falling off
track because I just don'tperceive it as such.
(07:51):
I expect that those things aregoing to happen in life.
That is not my norm.
That is not my seven days aweek.
But that is like sometimes andthe only way that you fall off
track is by calling it out asbeing off track And now I have
to get back on track Like Iliterally wouldn't give that a
second thought because insteadof learning to adapt you are
telling yourself that you haveto start over That's what makes
(08:12):
it a cycle.
I'm just like, woo, oh, cinnamonbun, woo, right?
But when we perceive it as acinnamon bun and a sleep in and
a no workout weekend, as a falloff, pfft, sounds serious.
Probably gonna have to go backto the plan.
We need more discipline.
We're gonna have to get upearlier on Monday.
We're gonna have to do this.
We should probably do some extracardio.
You see what I'm saying?
(08:33):
It's just a perception.
And the result of this is thatyou never actually build
sustainable habits.
Because you're constantlytelling yourself that you have
to start over and here's whatmakes this cycle even harder
Many women believe the reasonthat they're stuck in this cycle
is external work deadline kidgot sick Travel husband's away.
I can't because of my schedule.
(08:54):
I don't have time because of mykids I always have to take an
extra client or patient so Idon't get a chance to eat.
My partner isn't supportiveGirl, I get it.
Life is demanding, but here'swhat I know to be true.
The women I have worked with whosee lasting results have made
one critical shift.
They have moved from a victimmindset to an ownership mindset.
(09:17):
And it feels better because it'sway more empowering.
Now let's move on to the threeshifts women who thrive do make.
Because as I told you, women whoget results aren't necessarily
working harder.
Again, I don't know what you'redoing, but if you're doing a
bunch of things, they'reprobably not working harder than
you.
They're thinking differentlyfrom you and those shifts make.
All the difference, I would saymy most successful and
(09:37):
consistent clients put in lesseffort because they're not
trying to be fixed.
They're not looking forsomething else they have come
into and trusted the process ofone holistic solution that works
for them and they are on theroad.
It's so much less to think aboutwhen you're not constantly like
trying to fix yourself and lookfor a new method, solution,
(09:58):
diet, pill, something that isgoing to fix you.
So the first mindset shift thatthey make.
My successful clients ismindset.
Of course, mindset first.
They focus on progress, notperfection.
Instead of setting unrealisticstandards, they focus on showing
up even when it's messy.
Cause it doesn't matter whatyour goal is.
If you're not showing up whenit's messy, you're not going to
get there.
They let go of the idea thatsuccess means doing everything
(10:20):
perfectly.
They understand that honesteffort.
Is greater than perfectexecution.
So here's my mindset shift foryou.
Your first mindset shift today,instead of saying, I have to get
my full hour workout in say even10 minutes would be a win today,
instead of beating yourself upfor eating a cookie for eating
the cinnamon bun, remindyourself one meal never made or
(10:41):
broke my progress.
Now, if you were doing thosethings consistently, you're not
going to get the result that youwant.
But if it happens one or twotimes and you're making it mean
you have to start all overagain.
That is getting you in thatstop, start cycle.
So that's the first mindsetshift is progress, not
perfection.
The second mindset shift istaking radical ownership.
My successful clients takeresponsibility for their
(11:04):
results.
Women who get results do notwait for their coach, their
partner or their circumstancesto change before they take
action.
My successful clients are not.
Just like sitting at home,waiting for me to call them and
telling them what to eat today.
They are proactively goingthrough the curriculum, doing
the training, showing up forcalls, asking questions in the
(11:24):
community, asking for questionsof their coaches and recognizing
that they don't get to move onto step three until they've
completed steps one and two.
They know that nobody else isresponsible for their
consistency and they don't getto skip to the fun part.
I tell every single client thisbefore they begin, we are going
to redesign or rebuild or atleast audit your baseline
foundation before you get tomove on to, you know, sexy.
(11:50):
meal planning and sexy workoutsand pistol squats and jumping on
one leg.
We need to make sure you have asolid foundation because that's
what most women are missing intheir health and fitness journey
is they just jump all in tophase three without doing phases
one and two and then they have ashaky foundation.
They have to start all overagain.
So to come back to my successfulclients, women who are
(12:14):
consistent remove themselvesfrom the habit of blaming and
get into the habit of beingrelentless problem solvers.
So here's your second mindsetshift.
I want you to watch yourlanguage.
If you catch yourself saying Ican't because of my schedule or
I can't because of XYZ, I wantyou to shift it to, okay, how
can I make this work?
(12:34):
Even if it's not perfect, thatis a coaching question I would
reflect back to you when aclient comes to me with a bunch
of"I can't"s, we come back tothe goal.
What is, what's the goal?
Okay, you want to lose 10pounds.
You're going to have to workout.
Okay, so how can we make thiswork?
How can we make the mosteffective minimum dose fit into
your life?
That's the question that we needto answer.
(12:55):
Spending our energy and time oniCants is literally getting
nobody nowhere.
It's really bringing the vibedown.
Mindset shift number three ismomentum.
You show up honestly and keepmoving forward.
If you are a consistent,successful client of mine, you
have showed up honestly andyou've kept moving forward.
You don't just push through whenthings feel easy.
(13:16):
You celebrate when things feeleasy because you want to
practice feeling good so you cancome back to it, but you still
stay engaged even when thingsfeel hard.
This does not happen very oftenin our community because this is
the way that we coach.
But a common like coaching tropeis um, I didn't do my check in.
I don't even want to show up forthis call because I feel like I
didn't do anything.
Blah, blah, blah.
I haven't done anything since welast talked.
(13:36):
That is when you need to get onthe call the most.
And successful women do that.
They get on the call and theysay, I feel like blah, blah,
blah, blah, blah.
They don't pull back.
And that's our habit, right, isto pull back.
Shame will tell us to pull backand opt out.
courage and bravery will tell usto lean in instead of hiding
when they struggle.
(13:57):
My successful clients lean in.
They receive coaching.
They ask for help.
They ask how they stay in theconversation.
They do not expect motivation tocarry them.
They build a system thatsupports their consistency.
So the third mindset.
That shift that I would like youto make is to show up honestly
and keep moving forward.
If you feel like skipping aworkout, if you feel like giving
(14:18):
up on a goal, I want you to askyourself, am I making this
choice from a place of honestyand self compassion or am I
making this choice from a placeof self sabotage?
Am I making this choice becauseI feel like I can't or because
I've gone too far or what's thepoint or I'm starting all over?
(14:39):
And what would the mostabundant, honest, secure,
compassionate version of you doinstead?
What choice would she make?
That's what I want you to askyourself.
So all that being said, here ishow small aligned actions create
ease and flow in your life.
Because women who thrive don'tjust have discipline.
(14:59):
They don't just show up at thegym at the same time every day
and do their meal prep onSundays.
They've created ease and flow intheir life.
And that is why it feelssustainable.
If you hate it, it's notsustainable.
your brain, your body is notgoing to allow you to do
something you hate for a longtime.
And if you do, it's just likenot going to feel good and I'm
just not here for that.
So, women who thrive and areconsistent don't just have
(15:22):
discipline.
They are not wasting energyoverthinking.
They are not wasting timepunishing themselves for not
being perfect.
They don't sit in frustrationand victim position waiting for
the right conditions.
And I know that sounds kind ofharsh, but like we're, you're,
nobody's coming to save you.
You gotta put your big girlpanties on and take ownership of
your results.
(15:42):
My successful clients do thatand they focus not because their
lives are easier.
Or because they have less goingon because they focus on small,
consistent actions that feelachievable and good.
And over time, those actionsstack up into incredible
results.
Not because it was easy.
And this process is exactly whatI am teaching inside of flow.
(16:06):
Flow is my eight week mindsetcoaching course designed to help
you break free from the stop,start cycle and create
effortless momentum, whetherit's in your fitness and health
journey.
Your business, your family, yourdating life with money.
If you are tired of feeling likeyou are forcing yourself to be
disciplined, if willpower andmotivation haven't worked for
(16:28):
you and you want to buildstrength, confidence and lasting
result without gettingcompletely burnt out.
Flow is for you doors open forthe waitlist on March 20th So
you can get on the waitlist viathe link in my show notes
Everyone who registers from thewaitlist is getting a week of
one on one private, VOXERcoaching with me.
and if you just want the wholeshebang Join muscles and mindset
(16:49):
flow is free for you.
Okay, that's it for today! Ifthis episode resonated with you,
please take a screenshot of itShare it on your Instagram
stories and tag me at@annejonesfit.
That's Anne with an e@annejonesfit I would love to
hear your biggest takeaway Ilove hearing from you guys and
please remember that yourresults do not come from working
harder into the ground.
They come from working smarter.
(17:11):
I will see you next week for anepisode on self sabotage and get
ready because next month we'regoing even deeper inside flow.
That's it.
Have a great day.
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