January 20, 2025 • 15 mins
Breaking Free from Food Obsession: My Journey to Fitness & Mindset Transformation
Welcome to the Muscles & Mindset Revolution podcast, hosted by Anne Jones, a certified life coach and fitness professional with over 15 years of experience. This podcast is designed for busy, ambitious women looking to achieve stronger bodies, sustainable habits, and long-term fat loss.
In this episode, Anne shares her transformative journey from overtraining to achieving balanced fitness and lasting results. She discusses early misconceptions about intense workouts, the challenges she faced, and the pivotal role pregnancy played in shifting her approach to fitness. Listeners will learn actionable steps to avoid burnout, embrace recovery, and achieve sustainable progress.
Real-life client success stories highlight the importance of working smarter, not harder.
Lasting weight loss and fitness come from balance, consistency, and self-care.
00:36 My Early Fitness Journey
02:48 The Turning Point: Injury and Realization
05:08 Pregnancy and the Path to Balance
09:21 Client Success Story: Paddy's Transformation
11:51 Actionable Steps for Finding Balance
• [FREE YOUR BODY YOUR WAY GUIDE]
• [Join our Free Facebook Community]
• [https://musclesandmindset.ca/]
Ready to build strength, feel confident AF, and lose fat without obsessing or stressing over it? [Apply to Join the Muscles & Mindset program here].
Connect With Me:
• Instagram: [@annejonesfit]
• Website: [https://www.annejonescoaching.ca/]
• YouTube: [https://www.youtube.com/@annejones]
Love This Episode? Share & Review!
If you found this episode helpful, take a screenshot and share it on your Instagram stories, tagging [@annejonesfit] so I can say thanks! Don’t forget to leave a review on your favourite podcast platform—it helps more women discover the show and start their transformation!
• [FREE YOUR BODY YOUR WAY GUIDE]
• [Join our Free Facebook Community]
• [https://musclesandmindset.ca/]
Ready to build strength, feel confident AF, and lose fat without obsessing or stressing over it? [Apply to Join the Muscles & Mindset program here].
Connect With Me:
• Instagram: [@annejonesfit]
• Website: [https://www.annejonescoaching.ca/]
• YouTube: [https://www.youtube.com/@annejones]
Love This Episode? Share & Review!
If you found this episode helpful, take a screenshot and share it on your Instagram stories, tagging [@annejonesfit] so I can say thanks! Don’t forget to leave a review on your favourite podcast platform—it helps more women discover the show and start their transformation!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:01):
Welcome to the muscles mindsetrevolution; the podcast for
busy, ambitious women who aretired of chasing quick fixes and
are ready to finally achievereal lasting results, stronger
bodies, sustainable habits, andlong-term weight loss.
I am your host and Jonescertified life coach and fitness
professional for over 15 years,here to help you break free from
(00:22):
inconsistency, overwhelm, andburnout, and help you to build
strength, feel confident, AAF,and lose weight without
obsessing or stressing overweight loss.
No BS, just real simplesustainable strategies.
So today I want to take you backin my fitness career about 11
years ago.
Like many of us, When I firstgot into fitness in 2005, I
(00:45):
thought the only way to getresults was by working out
harder.
And if you've listened toepisode one, you know how this
story started at university.
I was very much in the times oflike more cardio, more
intensity, 55 minutes on theelliptical, more and more and
more and more, more.
And for a while that worked, orat least that's what I thought.
I ate less.
I'd pushed through everyworkout.
(01:06):
But instead of feelingenergized, I felt drained and
tired.
But I did love fitness.
I have always loved fitness.
So the year that I graduateduniversity, I became a certified
fitness instructor and then aregistered yoga teacher and then
a personal trainer.
And then so many other things.
And by that fall of the yearthat I graduated university
(01:28):
fitness was a part-time job.
And within just a few months, itwas my full-time job.
I gave up my full-time job atthe local literacy society.
And I was teaching 16 plus groupfitness and yoga classes each
week.
And I wasn't so much.
Battling guilt for not doingenough fitness stuff.
Cause I was doing like tons offitness stuff, but it was more
(01:51):
of a thought like I'm a fitnessprofessional, like.
I should be able to do all ofthis.
I am invincible.
I should be able to do, should,should, should, should, should.
And this was my full-time careerfor five years straight, like
sweating multiple times away aday.
Like working til nine, 10:00 PMat night.
(02:12):
And it was my part-time job formuch, much longer, really until.
C0V1D.
And I thought I was invincible.
'Cause I was young as a fitnessprofessional.
And I didn't know that I couldsay no.
And I learned that and I willshare about that on the podcast
at a later time.
But I want to talk about fitnesstoday.
(02:32):
So I was achy and exhausted allthe time.
Definitely not gaining strength.
I want to be clear, like I fit.
I was in good shape.
Like I was functional.
It was not as strong as I amnow, but I was achy and
exhausted all the time.
Definitely not gaining strength.
In fact, I did the first toughmatter at Whistler.
which is notorious, cause youhad to.
(02:54):
Slide into the actual frozenlake, like a hole in the frozen,
lake', and so many people gothurt.
It was so dangerous.
They never did it like that.
Again, they completely changedthe course.
In subsequent years.
So if you've done it since.
2010 or 11, or whenever thatwas, it is not the same as it
was then.
And I really injured myshoulder.
(03:14):
my supraspinatus and my bicepstendon.
Because I didn't train for it.
I couldn't even do a pull up.
I don't think at the time, Idon't even think I had tried to
do a pull-up at this time.
And if you can imagine those arevery much required at something
like tough Mudder, which is veryfunctional.
So could I do it?
Yeah.
Was it a good idea?
No.
(03:35):
And so even though it was afitness professional, my
training.
Was cardio, most of the cardioyoga and group fitness classes.
For most of those years, I didnot have a trainer or a plan,
not even a consistentprogressive program.
Until I got a trainer.
A personal trainer in maybe 2016or 2017.
(03:59):
Probably 2016 and even then atrainer once a week does not an
effective program make like evena personal trainer in real life.
A few times a week is not.
Necessarily.
Effective program.
We can talk more about that onanother episode.
Anyways.
I was sweaty all the time.
I was tired all the time.
I remember.
(04:20):
Driving home from my class,driving down 176th street soaked
in sweat.
And these clothes.
And I had to use my hands tolift my right leg to brake and
gas to drive.
Cause my hip flexors were sosore and I literally remember
like chuckling to myself.
But it's not funny.
(04:41):
Like that's bad.
It was not good.
And I think in that moment, Iwas a little bit like, Hmm.
And it wasn't just physicalfatigue.
There was a lot of mentalburnout too, and I didn't.
Really know what burnout was.
I was fit.
That's fine, but I'm not in theshape that I am in now.
And I was achy and tired andsore and very sweaty.
(05:04):
But then a miracle happened in2017.
I got pregnant.
And actually I was in very goodshape.
Like my cardio was so good.
My mobility was so good.
So I was actually in anexcellent position for pregnancy
and I worked out.
Extremely reasonably until mydue date.
I remember I did a a barre classthe day before my due date on my
due date.
I was at the CanFit pro fitnessconvention in downtown
(05:27):
Vancouver.
Very pregnant.
anyways, I realized in thatearly part of pregnancy that I
needed balance not extreme.
So it was like a wake up call.
I was like, okay.
I'm going to stay fit throughthis, but my body needs rest,
like actual rest, not just moreof the same.
So I began listening to my bodymore closely.
Prioritizing recovery.
(05:47):
Like I was a very consciouspregnant lady.
I did so much yoga.
I said Om so many times, which Iswear is why Sophie was such a
chill baby.
and I incorporated way more yogaand specific strength training.
I can't remember, but I thinkreally for the first time ever,
maybe I built a consistent,progressive training program
that I did without fail threetimes a week through my whole
(06:09):
pregnancy.
And I did a lot of yoga, likemultiple times a week.
I would say at least three timesa week, I went to a full on yoga
class.
in South Surrey.
and spin, which I think is greatfor pregnant ladies.
If your pelvic floor can handleit.
Because it's low impact and youare in control.
Of everything.
So.
I love that.
(06:30):
And it was fun.
Any who.
Pregnancy and childbirth werethe perfect transitions for me
to slow down and get smart aboutmy training.
And then after having mydaughter, I got back to fitness
as soon as I safely could, likewithin that.
Five six weeks or whatever.
I saw my pelvic floorphysiotherapist.
She cleared me for exercise.
not because I wanted to bounceback quickly at all or lose baby
(06:53):
weight.
I was not concerned about that.
But because I wanted to be ableto bounce a baby.
That was growing.
I wanted to be able to sit upfrom bed with a baby on my
chest.
I want it to be able to carry acar seat.
I wanted to be able to squatdown a deadlift, a car seat with
a baby in it, and then not longafter this, I was nannying a
second baby.
So there was often two carseats.
So I literally wanted to be ableto progressingly overload my
(07:16):
training.
I always used to say this when Itrained.
Pregnant ladies or new moms inreal life, like.
..Let's train you as this weightgrows.
we can't stay down here with ourfive pounds because this baby
never weighed five pounds,probably.
So there is a built-inprogressive overload that you
should be training for anywho...
(07:38):
I did research.
I did webinars.
I took courses.
I did continuing education aboutstrength, training, not just
postnatal stuff.
I intelligently andprogressively trained myself
back to function and strength.
And when I finally startedprioritizing recovery at this
time, my results improved, likeso fast.
I became stronger, not just inmy body, but in my mindset.
And the best part is I was ableto keep my progress sustainable,
(08:01):
which I had done previously, youknow, since I started eating
intelligently until gettingpregnant and then postnatally
till now.
I stopped the cycle of burnout.
By 2020.
I was in the best shape of mylife, but my body was still a
little achy, which is when Istarted working out with my
current trainer, Jen.
who I've now been working withfor almost five years.
(08:23):
It could be she's so freakingsmart and learning how to train
specifically for my goals overtime.
Repeating my workout phases foreight to 12 weeks.
Yes.
Eight to 12 weeks.
Strength training phases.
Even some cardio phases areintended to be repeated.
Research shows best for six to12 weeks.
I do mine for eight to 12.
(08:45):
Game changer.
But I have fun of my workouts.
I can do fun things now, likecartwheels and handstands and
straight leg raises and pistolsquats, and I'm stronger than
ever.
And my back and hip pain is downif not gone altogether, most of
the time.
So, if you are listening rightnow and you've been pushing hard
with no results, take it fromme.
(09:07):
There is another way I knowthis, not just for myself, but
my clients as well.
all ages 30 to 65.
When you start focusing onbalance.
Not extremes.
You'll notice results in bothyour body and your mindset.
And let me tell you that isexactly what happened to my
client Paddy, I've worked withPaddy for years.
And.
(09:28):
When she came to me insidemuscles and mindset, she was
overwhelmed.
She was stressed out.
She was very much stuck in acycle of doing too much
overdoing, which she absolutelydidn't think was too much, which
is totally the way that I waspreviously as well.
Right.
We just seems very reasonable.
We should be able to doeverything all the time.
So she was pushing herselfthrough daily intense workouts.
(09:49):
Wasn't seeing any results wasgoing to these crazy, like long,
intense walks, more and more andmore and more and more and more
and more.
She was exhausted.
She was frustrated.
She was anxious.
She was feeling like nothing wasworking and it wasn't working.
But here's the thing thathappened first.
We did a lot.
Of mindset work together.
We had to learn to let go.
(10:11):
I taught her all about hernervous system first, and then
she felt safe to begin focusingon balance instead of intensity.
Also, she trusted me, whichhelped.
You got to trust the process orit's not going to work.
but everything changed.
She began trusting in theprocess of working smarter, not
harder, doing less.
Not lifting as heavy, not goingas crazy, not needing to do so
(10:32):
many things, feeling safe inrecovery and saying no on rest
days.
And her results started to showa big time.
Within a few months, Paddy lost24 pounds, nearly 30 inches.
wore a two-piece bathing suitfor the first time in her life.
And she says she's feeling.
Stronger more mobile and moreconfident than ever.
And here's the best part; she isnow able to handle stress in a
(10:55):
way she never could before.
And that is a game changerbecause she's not just
transforming physically, butmentally too.
She now has the tools to managedaily stressors and even old
past triggers.
And she is thriving in ways thatshe didn't even know were
possible.
I'm very proud of her.
And I can think of a dozen otherclients with the same
experience.
(11:15):
Came to me, overdoingoverworking.
I'm stuck.
I'm stuck.
I'm stuck.
And seeing no results.
And once we introduced balanceand recovery.
If, and when they trusted me andtrusted in the process like
Paddy did.
They saw the results.
They desired pretty quickly.
But Paddy's journey is just areminder that progress does not
come from punishing ourselves orover-training, it comes from
(11:38):
balance.
And when we prioritize recovery.
Consistency.
And most of all, listening toour bodies, we can achieve
lasting sustainable results andit doesn't have to feel like
torture it.
Shouldn't in fact, So I want toleave you with a few actionable
steps to avoid overtraining andfind balance in your own fitness
(11:59):
routine.
number one is prioritize restand recovery.
So yes, this means sleep.
But I also mean recovery.
And I'll tell, tell you what Imean, don't underestimate the
power of recovery and rest daysyou should be having at least
one full rest day a week.
Rest is not hiking up amountain.
Or jogging with your dogrecovery is gentle swimming.
(12:21):
Light cycling, restorative yoga.
Walking at a comfortable pace,your body needs time to recover.
Especially after intenseworkouts, especially if you're
trying to build strength,especially if you want to lose.
weight.
Lose weight.
More is not always better.
Your body needs recovery time.
Okay.
Number two.
(12:42):
Mix it up include a variety ofmodalities.
I'm always gonna say you needtraining.
I'm always gonna say yoga is agood idea.
and we all need to do lowintensity cardio for heart
health.
So do what I do.
Mix that up.
Find what you like.
Don't do some random strength,training, nonsense, have a
progressive consistent program.
But if there's like aconditioning class that you like
(13:03):
to go to on Monday mornings,work it into the program, it
doesn't mean don't do it.
It just means.
Don't do just that.
Number three.
Listen to your body for the loveof God.
If you were fatigued or sore oralways tired, this is not
normal.
Take a step back.
It is a sign.
(13:23):
I've never seen a client pushthrough burnout to a positive
result.
It's okay.
To scale back.
It's okay.
Lastly focus on progress, notperfection.
We talked about this in lastweek's episode.
On all or nothing thinkinginstead of pushing yourself to
the limit every single day,focus on gradual improvements
(13:43):
and consistency over time.
Take the pressure off thetimeline.
Most of my clients lose 10 to 20pounds in less than five, six
months.
I would rather do it onceforever, then do it.
Quickly a bunch of times anddestroy my metabolism.
And my self-confidence so asmuch as possible.
(14:06):
Just to remove the timeline.
Do you want to do it fast or doyou want to do it permanently?
And then lastly, finding balancedoesn't mean necessarily.
Doing less or a lot less ormore.
It means doing what works foryour body and your lifestyle.
When you let go of the no pain,no gain mentality, you will feel
(14:26):
stronger, more energized andmore confident on your fitness
journey.
And I just want to take thisopportunity to say too that I
actually don't really believe inbalance.
I just say it because.
People think they feel balanced.
I don't think balance is real.
I think balance is like a weighscales.
something gets a little bit moreand that's a sign that we need
to do a little bit more overhere.
(14:46):
We need to do a little bit lessover here.
I think balance is constantly influx.
Like that's life.
There's not some person outthere who has a perfectly
leveled, like all the things areperfect all the time.
So if you're ready to stopover-training.
If you're ready to find.
Balance in your routine.
I really encourage you to takethe next step, whatever that is
(15:08):
for you.
And you can totally DM Me onInstagram and we can chat about
what that might be.
I love having a goalsconversation.
Because trust me, the resultsare worth it.
And you are worth it.
Like you are worth going all inon.
And it doesn't have to be a pushpush, push torture session.
Don't wait for the perfect time.
Take action now, whatever thatis.
Thank you very much forlistening to this episode of the
(15:30):
muscles and mindset revolutionpodcast.
If you found value in today'sepisode, I'd love for you to
leave a five-star review andplease share what steps you're
going to take on your fitnessjourney or your biggest takeaway
from today's episode.
Here for you.
Welcome to the muscles mindsetrevolution; the podcast for
busy, ambitious women who aretired of chasing quick fixes and
are ready to finally achievereal lasting results, stronger
bodies, sustainable habits, andlong-term weight loss.
I am your host and Jonescertified life coach and fitness
professional for over 15 years,here to help you break free from
(00:22):
inconsistency, overwhelm, andburnout, and help you to build
strength, feel confident, AAF,and lose weight without
obsessing or stressing overweight loss.
No BS, just real simplesustainable strategies.
So today I want to take you backin my fitness career about 11
years ago.
Like many of us, When I firstgot into fitness in 2005, I
(00:45):
thought the only way to getresults was by working out
harder.
And if you've listened toepisode one, you know how this
story started at university.
I was very much in the times oflike more cardio, more
intensity, 55 minutes on theelliptical, more and more and
more and more, more.
And for a while that worked, orat least that's what I thought.
I ate less.
I'd pushed through everyworkout.
(01:06):
But instead of feelingenergized, I felt drained and
tired.
But I did love fitness.
I have always loved fitness.
So the year that I graduateduniversity, I became a certified
fitness instructor and then aregistered yoga teacher and then
a personal trainer.
And then so many other things.
And by that fall of the yearthat I graduated university
(01:28):
fitness was a part-time job.
And within just a few months, itwas my full-time job.
I gave up my full-time job atthe local literacy society.
And I was teaching 16 plus groupfitness and yoga classes each
week.
And I wasn't so much.
Battling guilt for not doingenough fitness stuff.
Cause I was doing like tons offitness stuff, but it was more
(01:51):
of a thought like I'm a fitnessprofessional, like.
I should be able to do all ofthis.
I am invincible.
I should be able to do, should,should, should, should, should.
And this was my full-time careerfor five years straight, like
sweating multiple times away aday.
Like working til nine, 10:00 PMat night.
(02:12):
And it was my part-time job formuch, much longer, really until.
C0V1D.
And I thought I was invincible.
'Cause I was young as a fitnessprofessional.
And I didn't know that I couldsay no.
And I learned that and I willshare about that on the podcast
at a later time.
But I want to talk about fitnesstoday.
(02:32):
So I was achy and exhausted allthe time.
Definitely not gaining strength.
I want to be clear, like I fit.
I was in good shape.
Like I was functional.
It was not as strong as I amnow, but I was achy and
exhausted all the time.
Definitely not gaining strength.
In fact, I did the first toughmatter at Whistler.
which is notorious, cause youhad to.
(02:54):
Slide into the actual frozenlake, like a hole in the frozen,
lake', and so many people gothurt.
It was so dangerous.
They never did it like that.
Again, they completely changedthe course.
In subsequent years.
So if you've done it since.
2010 or 11, or whenever thatwas, it is not the same as it
was then.
And I really injured myshoulder.
(03:14):
my supraspinatus and my bicepstendon.
Because I didn't train for it.
I couldn't even do a pull up.
I don't think at the time, Idon't even think I had tried to
do a pull-up at this time.
And if you can imagine those arevery much required at something
like tough Mudder, which is veryfunctional.
So could I do it?
Yeah.
Was it a good idea?
No.
(03:35):
And so even though it was afitness professional, my
training.
Was cardio, most of the cardioyoga and group fitness classes.
For most of those years, I didnot have a trainer or a plan,
not even a consistentprogressive program.
Until I got a trainer.
A personal trainer in maybe 2016or 2017.
(03:59):
Probably 2016 and even then atrainer once a week does not an
effective program make like evena personal trainer in real life.
A few times a week is not.
Necessarily.
Effective program.
We can talk more about that onanother episode.
Anyways.
I was sweaty all the time.
I was tired all the time.
I remember.
(04:20):
Driving home from my class,driving down 176th street soaked
in sweat.
And these clothes.
And I had to use my hands tolift my right leg to brake and
gas to drive.
Cause my hip flexors were sosore and I literally remember
like chuckling to myself.
But it's not funny.
(04:41):
Like that's bad.
It was not good.
And I think in that moment, Iwas a little bit like, Hmm.
And it wasn't just physicalfatigue.
There was a lot of mentalburnout too, and I didn't.
Really know what burnout was.
I was fit.
That's fine, but I'm not in theshape that I am in now.
And I was achy and tired andsore and very sweaty.
(05:04):
But then a miracle happened in2017.
I got pregnant.
And actually I was in very goodshape.
Like my cardio was so good.
My mobility was so good.
So I was actually in anexcellent position for pregnancy
and I worked out.
Extremely reasonably until mydue date.
I remember I did a a barre classthe day before my due date on my
due date.
I was at the CanFit pro fitnessconvention in downtown
(05:27):
Vancouver.
Very pregnant.
anyways, I realized in thatearly part of pregnancy that I
needed balance not extreme.
So it was like a wake up call.
I was like, okay.
I'm going to stay fit throughthis, but my body needs rest,
like actual rest, not just moreof the same.
So I began listening to my bodymore closely.
Prioritizing recovery.
(05:47):
Like I was a very consciouspregnant lady.
I did so much yoga.
I said Om so many times, which Iswear is why Sophie was such a
chill baby.
and I incorporated way more yogaand specific strength training.
I can't remember, but I thinkreally for the first time ever,
maybe I built a consistent,progressive training program
that I did without fail threetimes a week through my whole
(06:09):
pregnancy.
And I did a lot of yoga, likemultiple times a week.
I would say at least three timesa week, I went to a full on yoga
class.
in South Surrey.
and spin, which I think is greatfor pregnant ladies.
If your pelvic floor can handleit.
Because it's low impact and youare in control.
Of everything.
So.
I love that.
(06:30):
And it was fun.
Any who.
Pregnancy and childbirth werethe perfect transitions for me
to slow down and get smart aboutmy training.
And then after having mydaughter, I got back to fitness
as soon as I safely could, likewithin that.
Five six weeks or whatever.
I saw my pelvic floorphysiotherapist.
She cleared me for exercise.
not because I wanted to bounceback quickly at all or lose baby
(06:53):
weight.
I was not concerned about that.
But because I wanted to be ableto bounce a baby.
That was growing.
I wanted to be able to sit upfrom bed with a baby on my
chest.
I want it to be able to carry acar seat.
I wanted to be able to squatdown a deadlift, a car seat with
a baby in it, and then not longafter this, I was nannying a
second baby.
So there was often two carseats.
So I literally wanted to be ableto progressingly overload my
(07:16):
training.
I always used to say this when Itrained.
Pregnant ladies or new moms inreal life, like.
..Let's train you as this weightgrows.
we can't stay down here with ourfive pounds because this baby
never weighed five pounds,probably.
So there is a built-inprogressive overload that you
should be training for anywho...
(07:38):
I did research.
I did webinars.
I took courses.
I did continuing education aboutstrength, training, not just
postnatal stuff.
I intelligently andprogressively trained myself
back to function and strength.
And when I finally startedprioritizing recovery at this
time, my results improved, likeso fast.
I became stronger, not just inmy body, but in my mindset.
And the best part is I was ableto keep my progress sustainable,
(08:01):
which I had done previously, youknow, since I started eating
intelligently until gettingpregnant and then postnatally
till now.
I stopped the cycle of burnout.
By 2020.
I was in the best shape of mylife, but my body was still a
little achy, which is when Istarted working out with my
current trainer, Jen.
who I've now been working withfor almost five years.
(08:23):
It could be she's so freakingsmart and learning how to train
specifically for my goals overtime.
Repeating my workout phases foreight to 12 weeks.
Yes.
Eight to 12 weeks.
Strength training phases.
Even some cardio phases areintended to be repeated.
Research shows best for six to12 weeks.
I do mine for eight to 12.
(08:45):
Game changer.
But I have fun of my workouts.
I can do fun things now, likecartwheels and handstands and
straight leg raises and pistolsquats, and I'm stronger than
ever.
And my back and hip pain is downif not gone altogether, most of
the time.
So, if you are listening rightnow and you've been pushing hard
with no results, take it fromme.
(09:07):
There is another way I knowthis, not just for myself, but
my clients as well.
all ages 30 to 65.
When you start focusing onbalance.
Not extremes.
You'll notice results in bothyour body and your mindset.
And let me tell you that isexactly what happened to my
client Paddy, I've worked withPaddy for years.
And.
(09:28):
When she came to me insidemuscles and mindset, she was
overwhelmed.
She was stressed out.
She was very much stuck in acycle of doing too much
overdoing, which she absolutelydidn't think was too much, which
is totally the way that I waspreviously as well.
Right.
We just seems very reasonable.
We should be able to doeverything all the time.
So she was pushing herselfthrough daily intense workouts.
(09:49):
Wasn't seeing any results wasgoing to these crazy, like long,
intense walks, more and more andmore and more and more and more
and more.
She was exhausted.
She was frustrated.
She was anxious.
She was feeling like nothing wasworking and it wasn't working.
But here's the thing thathappened first.
We did a lot.
Of mindset work together.
We had to learn to let go.
(10:11):
I taught her all about hernervous system first, and then
she felt safe to begin focusingon balance instead of intensity.
Also, she trusted me, whichhelped.
You got to trust the process orit's not going to work.
but everything changed.
She began trusting in theprocess of working smarter, not
harder, doing less.
Not lifting as heavy, not goingas crazy, not needing to do so
(10:32):
many things, feeling safe inrecovery and saying no on rest
days.
And her results started to showa big time.
Within a few months, Paddy lost24 pounds, nearly 30 inches.
wore a two-piece bathing suitfor the first time in her life.
And she says she's feeling.
Stronger more mobile and moreconfident than ever.
And here's the best part; she isnow able to handle stress in a
(10:55):
way she never could before.
And that is a game changerbecause she's not just
transforming physically, butmentally too.
She now has the tools to managedaily stressors and even old
past triggers.
And she is thriving in ways thatshe didn't even know were
possible.
I'm very proud of her.
And I can think of a dozen otherclients with the same
experience.
(11:15):
Came to me, overdoingoverworking.
I'm stuck.
I'm stuck.
I'm stuck.
And seeing no results.
And once we introduced balanceand recovery.
If, and when they trusted me andtrusted in the process like
Paddy did.
They saw the results.
They desired pretty quickly.
But Paddy's journey is just areminder that progress does not
come from punishing ourselves orover-training, it comes from
(11:38):
balance.
And when we prioritize recovery.
Consistency.
And most of all, listening toour bodies, we can achieve
lasting sustainable results andit doesn't have to feel like
torture it.
Shouldn't in fact, So I want toleave you with a few actionable
steps to avoid overtraining andfind balance in your own fitness
(11:59):
routine.
number one is prioritize restand recovery.
So yes, this means sleep.
But I also mean recovery.
And I'll tell, tell you what Imean, don't underestimate the
power of recovery and rest daysyou should be having at least
one full rest day a week.
Rest is not hiking up amountain.
Or jogging with your dogrecovery is gentle swimming.
(12:21):
Light cycling, restorative yoga.
Walking at a comfortable pace,your body needs time to recover.
Especially after intenseworkouts, especially if you're
trying to build strength,especially if you want to lose.
weight.
Lose weight.
More is not always better.
Your body needs recovery time.
Okay.
Number two.
(12:42):
Mix it up include a variety ofmodalities.
I'm always gonna say you needtraining.
I'm always gonna say yoga is agood idea.
and we all need to do lowintensity cardio for heart
health.
So do what I do.
Mix that up.
Find what you like.
Don't do some random strength,training, nonsense, have a
progressive consistent program.
But if there's like aconditioning class that you like
(13:03):
to go to on Monday mornings,work it into the program, it
doesn't mean don't do it.
It just means.
Don't do just that.
Number three.
Listen to your body for the loveof God.
If you were fatigued or sore oralways tired, this is not
normal.
Take a step back.
It is a sign.
(13:23):
I've never seen a client pushthrough burnout to a positive
result.
It's okay.
To scale back.
It's okay.
Lastly focus on progress, notperfection.
We talked about this in lastweek's episode.
On all or nothing thinkinginstead of pushing yourself to
the limit every single day,focus on gradual improvements
(13:43):
and consistency over time.
Take the pressure off thetimeline.
Most of my clients lose 10 to 20pounds in less than five, six
months.
I would rather do it onceforever, then do it.
Quickly a bunch of times anddestroy my metabolism.
And my self-confidence so asmuch as possible.
(14:06):
Just to remove the timeline.
Do you want to do it fast or doyou want to do it permanently?
And then lastly, finding balancedoesn't mean necessarily.
Doing less or a lot less ormore.
It means doing what works foryour body and your lifestyle.
When you let go of the no pain,no gain mentality, you will feel
(14:26):
stronger, more energized andmore confident on your fitness
journey.
And I just want to take thisopportunity to say too that I
actually don't really believe inbalance.
I just say it because.
People think they feel balanced.
I don't think balance is real.
I think balance is like a weighscales.
something gets a little bit moreand that's a sign that we need
to do a little bit more overhere.
(14:46):
We need to do a little bit lessover here.
I think balance is constantly influx.
Like that's life.
There's not some person outthere who has a perfectly
leveled, like all the things areperfect all the time.
So if you're ready to stopover-training.
If you're ready to find.
Balance in your routine.
I really encourage you to takethe next step, whatever that is
(15:08):
for you.
And you can totally DM Me onInstagram and we can chat about
what that might be.
I love having a goalsconversation.
Because trust me, the resultsare worth it.
And you are worth it.
Like you are worth going all inon.
And it doesn't have to be a pushpush, push torture session.
Don't wait for the perfect time.
Take action now, whatever thatis.
Thank you very much forlistening to this episode of the
(15:30):
muscles and mindset revolutionpodcast.
If you found value in today'sepisode, I'd love for you to
leave a five-star review andplease share what steps you're
going to take on your fitnessjourney or your biggest takeaway
from today's episode.
Here for you.
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