April 7, 2025 • 20 mins
Welcome to the Muscles and Mindset Revolution podcast! I’m Anne Jones, your host, and in this episode, I’m sharing practical strategies to help you prepare for summer without falling into the trap of quick-fix diets or extreme workouts. With over 15 years of experience as a certified life coach and personal trainer, I dive into the power of mindset as the key to achieving lasting results in your fitness journey.
In today’s episode, you’ll learn how to shift your focus from weight loss to feeling amazing, why strength training should be a priority over cardio extremes, how to nourish your body with balanced, whole foods, and how to create a fitness routine that is enjoyable and sustainable long-term.
If you’re tired of the endless cycle of yo-yo dieting and looking for a plan that works for the long haul, this episode is for you.
[Join the no-obligation waitlist for my #Summer60 program]
Let’s make this summer your best one yet, with lasting confidence and strength!
In this episode, you’ll learn:
• The common mistakes women make when preparing for summer and how to avoid them
• How to shift your focus from weight loss to feeling confident and amazing in your body
• Why strength training is your secret weapon for lasting fitness results
• Smart eating habits that nourish your body without restriction
• How to create consistency and enjoyment in your fitness routine for long-term success
Timestamps:
00:00 - Welcome to the Muscles and Mindset Revolution
00:37 - Preparing for Summer: The Common Mistakes You Need to Avoid
01:55 - Mindset Shift: From Weight Loss to Feeling Amazing and Confident
04:05 - Sustainable Fitness: Why Strength Training is Better Than Cardio for Lasting Results
09:16 - Nourishing Your Body: Eating Smart Without Restriction
15:19 - Consistency and Enjoyment: How to Make Your Fitness Journey Sustainable
18:59 - Recap and Final Thoughts: Confidence, Strength, and Long-Term Success
If you’re ready to transform your fitness routine and finally break free from yo-yo dieting, join the #Summer60 waitlist or apply for personalized coaching through Muscles and Mindset.
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• [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]
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker (00:00):
Hello and 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 BS quickfixes.
I'm your host, Anne Jones,certified life coach, personal
trainer and mindset expert.
After 15 plus years in thefitness industry, I know the
(00:23):
real key to lasting change.
Isn't just what you do.
It's how you think.
If you're ready to shift yourmindset, build a lifestyle you
love and feel confident AF youare in the right place.
Let's dive in.
Okay, this episode will becoming out at the end of March.
(00:43):
So, we'll be, what, two monthsaway from summer kind of thing?
And you know that feeling whensummer hits and you either feel
amazing in your skin, so readyfor the warm weather and Wearing
less clothes or you arescrambling to fix things at the
last minute.
(01:03):
Let's make sure that you are inthe first category.
So here's the most commonmistake that I see that leads
women to enter the summer monthsfeeling not emotionally or
physically ready for wearingless clothing.
The most common mistake is towait too long.
Or to jump into quick fixextremes.
(01:26):
And so today I'm going to giveyou a real sustainable roadmap
to actually feel fit.
Strong and confident in whateveryou truly want to wear by
summer.
And if you will want the exactstep by step plan, the waitlist
for summer 60 is open and youcan get on the waitlist for
(01:47):
summer 60, which is my annualsummer fitness and
accountability program, whichbegins in June.
And I'll share more about thatlater.
But here's the first thing I'malways going to tell you.
I am a mindset-first coachbecause I know that a result
begins with a thought.
A result begins with a thought.
what we think dictates how wefeel, how we feel dictates the
(02:12):
actions that we take and theactions that we take dictate the
results.
So we always begin with thethought.
So the first thought that I wantto shift for you is I want you
to shift from lose weight forsummer to feel amazing all
summer and all the time becauseI know you want to look good in
(02:33):
a swimsuit.
I get it.
I know you want to.
I want to look good in a bathingsuit.
Me too.
I want to feel confident.
I don't want to think have toworry about it or think about
it.
I will tell you too that I knowthat my method works because I
have been wearing the samebathing suits since probably
literally 2011 actually.
Like I will wear out a bathingsuit before.
(02:54):
I will need a new bathing suit.
Always, always, always.
So same with a sundress.
I'm wearing the same sizesundress for 20 years.
So I know that this works.
Okay?
So yes, we want to look good inthe thing.
We want to feel confident in thepiece of clothing.
We also want to feel strong andenergized because.
Summer brings a lot.
There are events.
There are active activities andadventures.
(03:15):
There are trips.
So the goal is not just to lookand feel amazing in a swimsuit.
It is also to feel amazing forall of summer.
So let's shift a little bit moreglobally.
But here's the common trap,right?
People obsess over quick weightloss.
And then end up yo yo dieting.
And if you're saying, well, it'snot a yo yo diet.
(03:35):
I'm just going to do it once forsummer.
Yeah.
But you do it for summer everyyear.
And then you do it like for yourwinter vacation every year.
You do it after Christmas everyyear.
You do like, you see what I'msaying?
You do every September whenschool starts again and you have
time.
So please don't fall into thattrap.
Please don't fall into the trapof obsessing over quick weight
(03:55):
loss.
It is not sustainable.
It does not work long term.
It is not fun and it is damagingfor your psyche and your
metabolism.
Okay?
Cool.
So let's reframe your goal.
So instead of like, I need tolose.
X number of pounds before July,I always want you to ask
yourself, how do I want to feelthis summer and what habits
(04:19):
support that?
It's actually very simple.
You may have heard me say thisbefore.
We, most of us have a beliefthat You just heard me say that
our thought creates our result.
Many of us have a belief thatour circumstance creates our
result.
Your circumstance iscircumstance is circumstance.
We can't change it.
We can only respond to it.
A circumstance does not create aresult.
Your thought creates yourfeeling, which creates your
(04:40):
actions, which create a result.
So we believe the circumstancecreates the result.
And then once we have theresult.
We will feel however it is thatwe think we want to feel.
That is out of order.
I just gave you the order.
The order hasn't ever changedsince the beginning of mankind.
Thought leads to feeling, leadsto action, leads to result.
Okay.
So we got to start with thethought.
(05:03):
Oftentimes we think, Oh yeah,like when I lose weight, then
I'll, then I'll like be happy.
And then I will feel confident.
That is actually the opposite istrue.
You need to lead with how youwant to feel to get there for a
number of reasons.
But the type of woman who youwant to be, who is probably
energetic, vibrant, confident,fit and strong, you need to act
(05:26):
like she would act.
You can't act the way that we'vealways acted and think the way
that you've always thought ifyou want a different result.
That sounds a little likecheesy, but it's because it's
very true.
So the first thing I want you tostep into is how do I want to
feel this summer?
And what are the exact habitsthat support that?
Okay.
So let's begin with that.
I want you to focus onconsistency.
(05:47):
Energy and strength over rapidfat loss.
Step two.
You then must need, you thenneed to prioritize that daily
movement and strength instead ofjust over cardioing and under
eating.
Strength training always winsyou guys.
Strength training builds thedefined toned muscles that you
say that you want.
(06:08):
You say you want toning.
Okay, you're gonna need tostrength train for that.
It's literally the only physicalway to achieve a toned physique
is to build those muscles.
And strength training not onlybuilds the muscles, creates
hypertrophy, makes them biggerso that you see them, the tone
look and the definition, not thesoftness.
(06:30):
Strength training also boostsyour metabolism for natural fat
loss, which sounds gimmicky, butit is not.
When you have more muscle mass.
You have your mitochondria areworking more efficiently.
Your system is working moreefficiently.
You are burning more fat atrest.
Strength training also creates alasting result versus just
getting Skinny.
Let's eliminate the word skinny.
(06:50):
If you think you want to be askinny and you're here, you
might be in the right place, butyou need to reframe your thought
You don't actually want to beskinny.
You want to be confident.
You want to be toned You want tolook like you actually work out
So here's what not to do.
Do not panic cardio every day.
Do not panic cardio any day.
We love cardio.
We need cardiovascular activityfor the heart.
We do not panic cardio toquickly lose fat as a first
(07:14):
point.
It's not strength training.
And second point, it is notsustainable.
The other thing not to do, donot extreme diet.
This will tank your energy.
Then you will not have energy todo neither the strength training
required to get the body thatyou want, nor the summer
activities that you desire.
I don't know about you, but ifyou're a mom, I do find that
(07:35):
like we can hibernate a littlebit more with kids in the
winter, but summer is full on.
There is beaching and swimmingand so much carrying stuff, so
much carrying stuff, so muchmulti.
Carrying, pulling the wagons...
I find summer to be full on andit's like draining because it's
hot, you're sweaty, it'soutside, you know, we're a
(07:58):
little bit dehydrated.
Like it just is kind ofdraining.
And so extreme dieting is justcompounding that in an unhealthy
way.
Here's what I need you to doinstead.
Okay.
You ready for this?
Give me three things.
Very simple.
Three simple things.
Simple, not easy.
What to do instead.
Number one, lift three to fourtimes a week.
Okay.
(08:18):
Progressively overload yourworkouts.
Lift three to four times a week.
Number two, daily.
That does not mean go to a spinclass seven days a week.
That doesn't mean workout sevendays a week.
That means move your body sevendays a week by walking, doing
yoga.
Dancing it out, et cetera.
Number three, focus on yourstrength gains.
(08:39):
Focus on numbers one and two andfat loss will follow.
I promise you, when you takecare of your body in the way
that it is meant to be takencare of, when you move it and
rest it and nourish it, fat losswill follow.
It will follow.
You do not have to countcalories.
You do not have to track macroswhen you are.
We're eating in the way thatyour body is asking you to, your
(09:02):
body will let you know there isliterally no need to do anything
else.
Let's not overcomplicate it.
This is exactly what we focus oninside muscles and mindset, by
the way, strength muscledefinition and true longterm
confidence building.
here's step three.
Fuel your body like a fit,confident woman instead of
starving yourself.
Here's the common mistake inthis area.
(09:22):
We panic because we want to loseweight for summer and then we
slash calories and skip meals.
This leads to cravings, whichyou then end up binging and
fulfilling later, low energy,low nourishment, and rebound
eating.
The smarter way to eat forsummer confidence is these three
things.
Okay, are you listening?
(09:43):
Number one, protein at everymeal and snack.
Protein keeps you full.
It also helps you to buildmuscle.
Speaker 2 (09:50):
I would love for you to aim for 25 percent of your
total calories or more to befrom protein.
Pick your protein first and thenplan around it.
I always do that.
This helps with your metabolicfunction and your muscle
building.
Speaker (10:03):
Number two, more whole foods, less processed foods.
This is better for yourdigestion.
This is also better for yourenergy levels.
Speaker 2 (10:10):
Consider your fiber intake.
Choose fiber rich Carbohydratesmore often focus on high
resistant starch foods This willalso help with your satiety your
hormone balance your gut healthand so much more and then lastly
it's summer So I need you to behydrating.
I need you to be consumingelectrolytes.
You should not be gettingheadaches So I want you to focus
(10:32):
on at two liters of water Perday.
Yes.
Two liters of water per day.
Yes.
You will have to pee, pee in theocean.
It's fine.
And then I want you to consideradding electrolytes on warm days
and especially warm workoutdays.
Speaker 3 (10:45):
Reduce your intake of refined sugars.
The one piece of nutrition thatwhether you are a intuitive
eating macros based or holisticnutritionist, all nutritional
professionals agree, that we canreduce.
It's pretty irrefutable, and itis not an all or nothing
mindset, which will be the nextthing that I'll talk about, but
(11:06):
do what you can to reducerefined sugars.
If you truly want to go into thesummer feeling good and then
keep your energy and satietylevels high throughout summer.
And then the last piece ofeating whole foods is minimizing
alcohol.
Consider your relationship withalcohol.
I'm a completely neutral partywhen it comes to alcohol.
You can have it.
You can not have it.
Consider your relationship withit.
(11:27):
Keep it feeling high vibe andgood.
Reduce when and where you canessentially.
Speaker (11:31):
Number three, stop overthinking treats.
Okay, balance matters.
Stop overthinking it.
We're eating mostly whole foods.
There's still a place fortreats.
Otherwise, you're going to goback wild and eat all the treats
eventually.
There's never a woman who I'veever talked to how has that has
not been the case.
Speaker 4 (11:45):
Here are four preparation tips for nutritional
success.
Number one, prep ahead where youcan.
So I told you to pick yourprotein and plan around it.
That's a lot of peas.
That's what I want you to do.
Start by what would I like toeat?
What kind of protein can I useas the base here?
Plan the foods and then prepahead when you can.
Start with your most challengingmeal of the day.
(12:07):
So if you're like, I never eatbreakfast, start with breakfast.
If you're like, I never knowwhat to do for dinner.
Do it for dinner.
Get used to planning andprepping for that one meal for a
couple of weeks before you tryto plan for and prep for another
meal.
Number two, prep for your summeractivities.
The barbecue the beach picnicthe week at the cottage sweet
treats for hot days This doesnot mean that in the summer
(12:28):
you're spending all of your timeindoors meal prepping It means
you're taking a you're spendinga little time on the front end
to save yourself energy andsuffering And time on the other
end prep for what you can whenyou can do not be a
perfectionist about it Prephealthy snacks to have on hand.
This is so fun and easy duringthe summer when there's so much
Fresh stuff out, fresh fruits,fresh vegetables, go to the
(12:49):
farmer's market.
So fun.
And then always have fruits andveggies prepped and ready to go.
So, so easy.
Buy the veggie tray.
It saves money and time in thelong run.
And to put it all together, Iwant you to basically do these,
consider these five things.
Ditch the all or nothingmindset.
Enjoy the food that you'reeating.
Acknowledge when you are hungryand when you are full.
(13:11):
put strategies in place totackle emotional or stress
eating and put strategies inplace for when peer pressure
arises as it often does atbarbecues and outdoor events,
weddings, any kind of socialevent.
So just have a plan in place.
Speaker (13:26):
And this is why we coach this way inside Muscles
and Mindset.
We include realistic, simplenutrition coaching and
strategies because obsessing orfollowing a strict meal plan
does not, it's not required forresults and it's not fun or
sustainable.
Speaker 5 (13:44):
I have worked in the fitness industry since 2009.
I've coached a lot of clientsthrough that many summers.
Okay.
So I know what happens if youdon't follow the process that I
just described to you.
And one of the things thathappens is something that we've
already addressed and it is thebinge and restrict cycle.
So I talked about yo yo dietingearlier, but I just like to call
(14:04):
it the fun no fun cycle.
It's like YOLO Sunday nightbrain.
YOLO Sunday night brain.
So here are some things that Iwant you to truthfully reflect
on and consider for yourself.
What have summers felt likepreviously?
You've had a summer before.
Did you go on an extreme diet?
Did it work?
Probably not.
If you're considering anotherone.
(14:25):
diets just do not work longterm.
That is why women come to mesaying that they've tried all
these diets.
So what have summers felt likepreviously?
What did you do?
What felt good?
What didn't feel so good?
What worked?
What did not work for you?
Of the things that worked, whatmay still work for you in your
life now and what may not be afit for your life now?
Please don't get really attachedto the thing that worked for you
(14:49):
in the summer of 95 when youwere a completely different
human with like no children,jobs, responsibilities, or like.
Hormonal fluctuations.
So when you think about what didwork and what didn't work, okay,
for the things that didn't work,why did you not see a result or
feel a result?
In what way did you moststruggle to stay consistent?
(15:11):
I'm going to address that next.
I want you to opt outunsubscribe from that stop start
cycle.
Okay, so here's step four, makeit fun and enjoyable so that you
stay consistent.
Most people fail because theyare doing things that they hate
or their methods are notsustainable.
Sustainable results requiresustainable methods.
(15:32):
I'm going to say that again.
Sustainable results requiresustainable methods.
So if you're doing things thatyou hate or are not sustainable,
let's fix it.
Number one, find workouts youenjoy.
Paddleboarding.
I don't know.
Bowling, strength training, lawnbowling, tennis, walking, yoga,
group fitness classes.
Find something you like and donot expect paddleboarding,
(15:55):
walking, or a group fitnessclass to get you a fat loss
result.
You must consistently andprogressively strength train to
lose fat long term.
And It's okay to move, like togo to a class for fun.
It's okay to play tennis forfun.
You, this is going to keep youractivity levels up.
This is going to help improveyour metabolism, your circadian
rhythm.
(16:15):
So we're always like encouragingmovement.
You still need a structuredplan, but also do other things
that you enjoy.
Number two, make your food tastegood.
Instead of eating diet food,gross, like just eat Epic food
like you can eat so epically insummer You can eat juicy steaks
off the barbecue and grilledsweet potatoes and grilled
(16:35):
peaches And like the freshfruits and the fresh vegetables
you can eat so epically withfood that was not Even genetic
like modified or engineered totaste good that just like truly
tastes good You can like makedelicious salad dressings and
fresh salads.
You can get so filled up andsatisfied With epic real food.
(16:57):
So please make meals that taketaste Amazing that is key and
set up a summer lifestyle thatfeels good now, please.
Okay, so April 1st, let's do it.
April, May, June, we are settingup a summer lifestyle that feels
good now that you're going to beable to continue in September,
a.
k, a.
no crash diets, no crash diets,so, I will say I don't really
(17:18):
have a personal story of gettingsummer.
Ready.
In the wrong way because I neverreally did it because I have
been using my method for so manyyears That I never think or
worry when summer or a vacationcomes around My shorts just fit
my bathing suit fits my clothesfit.
I do not worry about it Itdoesn't mean my body doesn't
(17:39):
change a little bit.
I'm almost 40 like things arenot 100 percent the same, but
there's two things It's mymethods are sustainable.
So my body doesn't change thatmuch and I've worked a lot on my
body image and self confidence,so I just like, don't also think
about it really at all.
And I have coached hundreds offemale clients through years.
Most of our clients insideMuscles and Mindset stay on, for
(18:01):
18 months to two years plus.
So I've seen everybody through acouple summers usually.
And so I know what works and Iknow what doesn't.
And I, I have talked to so manywomen, I know, hopefully you're
hearing that I can relate towhat you are often coming into
spring and summer feeling andthinking.
And I know that this method thatI'm explaining to you works
(18:22):
because I see my clients throughit.
I see my clients through it andI see my clients who start one
summer going into the nextsummer with zero stress.
Like again, it's end of March.
I haven't heard any of myclients talk about like they're
just all feeling good in theirbodies.
So they're not talking aboutchanging or crash dieting for
(18:43):
summer because they've beendoing this work.
They feel unshakable in theirconfidence and it just, the
crash diet just doesn't work.
It just doesn't work.
Switching to this approach willchange everything.
You will never have to getsummer ready ever again.
Seriously.
so, to recap those four steps,number one, I want you to shift
your mindset, shift your goal tofeeling amazing, not just weight
(19:07):
loss.
Number two, I want you toprioritize movement and strength
over cardio extremes.
You do not need to panic cardio.
Number three, I want you to fuelyour body without restriction
without restriction.
This doesn't mean that you gobuck wild and eat like an a
hole.
It means you listen to yourbody.
You eat epically.
(19:27):
You begin to hear and feel whenyou're full.
And then lastly, you're going tomake it fun and sustainable.
So you're never going to stopdoing this work.
If you want expert coaching inthis area though, if you want
expert coaching one on one, aplan that works and a community
that holds you accountable.
Apply for muscles and mindsettoday.
The link to apply is in the shownotes and if you just want the
(19:49):
fitness and accountabilitypiece, you want a structured,
focused 60 day plan to feel yourstrongest, to feel your most
confident this summer, jump onthe wait list for summer 60.
I will also put that in the shownotes.
I just going to be honest withyou.
The best time to start wasalways yesterday.
The second best time is today.
So let's make this summer theone where you feel your absolute
best.
Let's make this the summer.
(20:10):
Where you opt out of that bingerestrict panic, cardio crash
diet cycle.
Let's make this the maybe thefirst summer in your life that
you actually enjoy withoutoverthinking every single
activity piece of clothing andpiece of food and drink.
Okay.
Apply for muscles and mindsetvia the link in the show notes.
That's it.
That's all I've got for you.
(20:31):
I will see you next time.
Have a wonderful week and I willtalk to you next week.
Hello and 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 BS quickfixes.
I'm your host, Anne Jones,certified life coach, personal
trainer and mindset expert.
After 15 plus years in thefitness industry, I know the
(00:23):
real key to lasting change.
Isn't just what you do.
It's how you think.
If you're ready to shift yourmindset, build a lifestyle you
love and feel confident AF youare in the right place.
Let's dive in.
Okay, this episode will becoming out at the end of March.
(00:43):
So, we'll be, what, two monthsaway from summer kind of thing?
And you know that feeling whensummer hits and you either feel
amazing in your skin, so readyfor the warm weather and Wearing
less clothes or you arescrambling to fix things at the
last minute.
(01:03):
Let's make sure that you are inthe first category.
So here's the most commonmistake that I see that leads
women to enter the summer monthsfeeling not emotionally or
physically ready for wearingless clothing.
The most common mistake is towait too long.
Or to jump into quick fixextremes.
(01:26):
And so today I'm going to giveyou a real sustainable roadmap
to actually feel fit.
Strong and confident in whateveryou truly want to wear by
summer.
And if you will want the exactstep by step plan, the waitlist
for summer 60 is open and youcan get on the waitlist for
(01:47):
summer 60, which is my annualsummer fitness and
accountability program, whichbegins in June.
And I'll share more about thatlater.
But here's the first thing I'malways going to tell you.
I am a mindset-first coachbecause I know that a result
begins with a thought.
A result begins with a thought.
what we think dictates how wefeel, how we feel dictates the
(02:12):
actions that we take and theactions that we take dictate the
results.
So we always begin with thethought.
So the first thought that I wantto shift for you is I want you
to shift from lose weight forsummer to feel amazing all
summer and all the time becauseI know you want to look good in
(02:33):
a swimsuit.
I get it.
I know you want to.
I want to look good in a bathingsuit.
Me too.
I want to feel confident.
I don't want to think have toworry about it or think about
it.
I will tell you too that I knowthat my method works because I
have been wearing the samebathing suits since probably
literally 2011 actually.
Like I will wear out a bathingsuit before.
(02:54):
I will need a new bathing suit.
Always, always, always.
So same with a sundress.
I'm wearing the same sizesundress for 20 years.
So I know that this works.
Okay?
So yes, we want to look good inthe thing.
We want to feel confident in thepiece of clothing.
We also want to feel strong andenergized because.
Summer brings a lot.
There are events.
There are active activities andadventures.
(03:15):
There are trips.
So the goal is not just to lookand feel amazing in a swimsuit.
It is also to feel amazing forall of summer.
So let's shift a little bit moreglobally.
But here's the common trap,right?
People obsess over quick weightloss.
And then end up yo yo dieting.
And if you're saying, well, it'snot a yo yo diet.
(03:35):
I'm just going to do it once forsummer.
Yeah.
But you do it for summer everyyear.
And then you do it like for yourwinter vacation every year.
You do it after Christmas everyyear.
You do like, you see what I'msaying?
You do every September whenschool starts again and you have
time.
So please don't fall into thattrap.
Please don't fall into the trapof obsessing over quick weight
(03:55):
loss.
It is not sustainable.
It does not work long term.
It is not fun and it is damagingfor your psyche and your
metabolism.
Okay?
Cool.
So let's reframe your goal.
So instead of like, I need tolose.
X number of pounds before July,I always want you to ask
yourself, how do I want to feelthis summer and what habits
(04:19):
support that?
It's actually very simple.
You may have heard me say thisbefore.
We, most of us have a beliefthat You just heard me say that
our thought creates our result.
Many of us have a belief thatour circumstance creates our
result.
Your circumstance iscircumstance is circumstance.
We can't change it.
We can only respond to it.
A circumstance does not create aresult.
Your thought creates yourfeeling, which creates your
(04:40):
actions, which create a result.
So we believe the circumstancecreates the result.
And then once we have theresult.
We will feel however it is thatwe think we want to feel.
That is out of order.
I just gave you the order.
The order hasn't ever changedsince the beginning of mankind.
Thought leads to feeling, leadsto action, leads to result.
Okay.
So we got to start with thethought.
(05:03):
Oftentimes we think, Oh yeah,like when I lose weight, then
I'll, then I'll like be happy.
And then I will feel confident.
That is actually the opposite istrue.
You need to lead with how youwant to feel to get there for a
number of reasons.
But the type of woman who youwant to be, who is probably
energetic, vibrant, confident,fit and strong, you need to act
(05:26):
like she would act.
You can't act the way that we'vealways acted and think the way
that you've always thought ifyou want a different result.
That sounds a little likecheesy, but it's because it's
very true.
So the first thing I want you tostep into is how do I want to
feel this summer?
And what are the exact habitsthat support that?
Okay.
So let's begin with that.
I want you to focus onconsistency.
(05:47):
Energy and strength over rapidfat loss.
Step two.
You then must need, you thenneed to prioritize that daily
movement and strength instead ofjust over cardioing and under
eating.
Strength training always winsyou guys.
Strength training builds thedefined toned muscles that you
say that you want.
(06:08):
You say you want toning.
Okay, you're gonna need tostrength train for that.
It's literally the only physicalway to achieve a toned physique
is to build those muscles.
And strength training not onlybuilds the muscles, creates
hypertrophy, makes them biggerso that you see them, the tone
look and the definition, not thesoftness.
(06:30):
Strength training also boostsyour metabolism for natural fat
loss, which sounds gimmicky, butit is not.
When you have more muscle mass.
You have your mitochondria areworking more efficiently.
Your system is working moreefficiently.
You are burning more fat atrest.
Strength training also creates alasting result versus just
getting Skinny.
Let's eliminate the word skinny.
(06:50):
If you think you want to be askinny and you're here, you
might be in the right place, butyou need to reframe your thought
You don't actually want to beskinny.
You want to be confident.
You want to be toned You want tolook like you actually work out
So here's what not to do.
Do not panic cardio every day.
Do not panic cardio any day.
We love cardio.
We need cardiovascular activityfor the heart.
We do not panic cardio toquickly lose fat as a first
(07:14):
point.
It's not strength training.
And second point, it is notsustainable.
The other thing not to do, donot extreme diet.
This will tank your energy.
Then you will not have energy todo neither the strength training
required to get the body thatyou want, nor the summer
activities that you desire.
I don't know about you, but ifyou're a mom, I do find that
(07:35):
like we can hibernate a littlebit more with kids in the
winter, but summer is full on.
There is beaching and swimmingand so much carrying stuff, so
much carrying stuff, so muchmulti.
Carrying, pulling the wagons...
I find summer to be full on andit's like draining because it's
hot, you're sweaty, it'soutside, you know, we're a
(07:58):
little bit dehydrated.
Like it just is kind ofdraining.
And so extreme dieting is justcompounding that in an unhealthy
way.
Here's what I need you to doinstead.
Okay.
You ready for this?
Give me three things.
Very simple.
Three simple things.
Simple, not easy.
What to do instead.
Number one, lift three to fourtimes a week.
Okay.
(08:18):
Progressively overload yourworkouts.
Lift three to four times a week.
Number two, daily.
That does not mean go to a spinclass seven days a week.
That doesn't mean workout sevendays a week.
That means move your body sevendays a week by walking, doing
yoga.
Dancing it out, et cetera.
Number three, focus on yourstrength gains.
(08:39):
Focus on numbers one and two andfat loss will follow.
I promise you, when you takecare of your body in the way
that it is meant to be takencare of, when you move it and
rest it and nourish it, fat losswill follow.
It will follow.
You do not have to countcalories.
You do not have to track macroswhen you are.
We're eating in the way thatyour body is asking you to, your
(09:02):
body will let you know there isliterally no need to do anything
else.
Let's not overcomplicate it.
This is exactly what we focus oninside muscles and mindset, by
the way, strength muscledefinition and true longterm
confidence building.
here's step three.
Fuel your body like a fit,confident woman instead of
starving yourself.
Here's the common mistake inthis area.
(09:22):
We panic because we want to loseweight for summer and then we
slash calories and skip meals.
This leads to cravings, whichyou then end up binging and
fulfilling later, low energy,low nourishment, and rebound
eating.
The smarter way to eat forsummer confidence is these three
things.
Okay, are you listening?
(09:43):
Number one, protein at everymeal and snack.
Protein keeps you full.
It also helps you to buildmuscle.
Speaker 2 (09:50):
I would love for you to aim for 25 percent of your
total calories or more to befrom protein.
Pick your protein first and thenplan around it.
I always do that.
This helps with your metabolicfunction and your muscle
building.
Speaker (10:03):
Number two, more whole foods, less processed foods.
This is better for yourdigestion.
This is also better for yourenergy levels.
Speaker 2 (10:10):
Consider your fiber intake.
Choose fiber rich Carbohydratesmore often focus on high
resistant starch foods This willalso help with your satiety your
hormone balance your gut healthand so much more and then lastly
it's summer So I need you to behydrating.
I need you to be consumingelectrolytes.
You should not be gettingheadaches So I want you to focus
(10:32):
on at two liters of water Perday.
Yes.
Two liters of water per day.
Yes.
You will have to pee, pee in theocean.
It's fine.
And then I want you to consideradding electrolytes on warm days
and especially warm workoutdays.
Speaker 3 (10:45):
Reduce your intake of refined sugars.
The one piece of nutrition thatwhether you are a intuitive
eating macros based or holisticnutritionist, all nutritional
professionals agree, that we canreduce.
It's pretty irrefutable, and itis not an all or nothing
mindset, which will be the nextthing that I'll talk about, but
(11:06):
do what you can to reducerefined sugars.
If you truly want to go into thesummer feeling good and then
keep your energy and satietylevels high throughout summer.
And then the last piece ofeating whole foods is minimizing
alcohol.
Consider your relationship withalcohol.
I'm a completely neutral partywhen it comes to alcohol.
You can have it.
You can not have it.
Consider your relationship withit.
(11:27):
Keep it feeling high vibe andgood.
Reduce when and where you canessentially.
Speaker (11:31):
Number three, stop overthinking treats.
Okay, balance matters.
Stop overthinking it.
We're eating mostly whole foods.
There's still a place fortreats.
Otherwise, you're going to goback wild and eat all the treats
eventually.
There's never a woman who I'veever talked to how has that has
not been the case.
Speaker 4 (11:45):
Here are four preparation tips for nutritional
success.
Number one, prep ahead where youcan.
So I told you to pick yourprotein and plan around it.
That's a lot of peas.
That's what I want you to do.
Start by what would I like toeat?
What kind of protein can I useas the base here?
Plan the foods and then prepahead when you can.
Start with your most challengingmeal of the day.
(12:07):
So if you're like, I never eatbreakfast, start with breakfast.
If you're like, I never knowwhat to do for dinner.
Do it for dinner.
Get used to planning andprepping for that one meal for a
couple of weeks before you tryto plan for and prep for another
meal.
Number two, prep for your summeractivities.
The barbecue the beach picnicthe week at the cottage sweet
treats for hot days This doesnot mean that in the summer
(12:28):
you're spending all of your timeindoors meal prepping It means
you're taking a you're spendinga little time on the front end
to save yourself energy andsuffering And time on the other
end prep for what you can whenyou can do not be a
perfectionist about it Prephealthy snacks to have on hand.
This is so fun and easy duringthe summer when there's so much
Fresh stuff out, fresh fruits,fresh vegetables, go to the
(12:49):
farmer's market.
So fun.
And then always have fruits andveggies prepped and ready to go.
So, so easy.
Buy the veggie tray.
It saves money and time in thelong run.
And to put it all together, Iwant you to basically do these,
consider these five things.
Ditch the all or nothingmindset.
Enjoy the food that you'reeating.
Acknowledge when you are hungryand when you are full.
(13:11):
put strategies in place totackle emotional or stress
eating and put strategies inplace for when peer pressure
arises as it often does atbarbecues and outdoor events,
weddings, any kind of socialevent.
So just have a plan in place.
Speaker (13:26):
And this is why we coach this way inside Muscles
and Mindset.
We include realistic, simplenutrition coaching and
strategies because obsessing orfollowing a strict meal plan
does not, it's not required forresults and it's not fun or
sustainable.
Speaker 5 (13:44):
I have worked in the fitness industry since 2009.
I've coached a lot of clientsthrough that many summers.
Okay.
So I know what happens if youdon't follow the process that I
just described to you.
And one of the things thathappens is something that we've
already addressed and it is thebinge and restrict cycle.
So I talked about yo yo dietingearlier, but I just like to call
(14:04):
it the fun no fun cycle.
It's like YOLO Sunday nightbrain.
YOLO Sunday night brain.
So here are some things that Iwant you to truthfully reflect
on and consider for yourself.
What have summers felt likepreviously?
You've had a summer before.
Did you go on an extreme diet?
Did it work?
Probably not.
If you're considering anotherone.
(14:25):
diets just do not work longterm.
That is why women come to mesaying that they've tried all
these diets.
So what have summers felt likepreviously?
What did you do?
What felt good?
What didn't feel so good?
What worked?
What did not work for you?
Of the things that worked, whatmay still work for you in your
life now and what may not be afit for your life now?
Please don't get really attachedto the thing that worked for you
(14:49):
in the summer of 95 when youwere a completely different
human with like no children,jobs, responsibilities, or like.
Hormonal fluctuations.
So when you think about what didwork and what didn't work, okay,
for the things that didn't work,why did you not see a result or
feel a result?
In what way did you moststruggle to stay consistent?
(15:11):
I'm going to address that next.
I want you to opt outunsubscribe from that stop start
cycle.
Okay, so here's step four, makeit fun and enjoyable so that you
stay consistent.
Most people fail because theyare doing things that they hate
or their methods are notsustainable.
Sustainable results requiresustainable methods.
(15:32):
I'm going to say that again.
Sustainable results requiresustainable methods.
So if you're doing things thatyou hate or are not sustainable,
let's fix it.
Number one, find workouts youenjoy.
Paddleboarding.
I don't know.
Bowling, strength training, lawnbowling, tennis, walking, yoga,
group fitness classes.
Find something you like and donot expect paddleboarding,
(15:55):
walking, or a group fitnessclass to get you a fat loss
result.
You must consistently andprogressively strength train to
lose fat long term.
And It's okay to move, like togo to a class for fun.
It's okay to play tennis forfun.
You, this is going to keep youractivity levels up.
This is going to help improveyour metabolism, your circadian
rhythm.
(16:15):
So we're always like encouragingmovement.
You still need a structuredplan, but also do other things
that you enjoy.
Number two, make your food tastegood.
Instead of eating diet food,gross, like just eat Epic food
like you can eat so epically insummer You can eat juicy steaks
off the barbecue and grilledsweet potatoes and grilled
(16:35):
peaches And like the freshfruits and the fresh vegetables
you can eat so epically withfood that was not Even genetic
like modified or engineered totaste good that just like truly
tastes good You can like makedelicious salad dressings and
fresh salads.
You can get so filled up andsatisfied With epic real food.
(16:57):
So please make meals that taketaste Amazing that is key and
set up a summer lifestyle thatfeels good now, please.
Okay, so April 1st, let's do it.
April, May, June, we are settingup a summer lifestyle that feels
good now that you're going to beable to continue in September,
a.
k, a.
no crash diets, no crash diets,so, I will say I don't really
(17:18):
have a personal story of gettingsummer.
Ready.
In the wrong way because I neverreally did it because I have
been using my method for so manyyears That I never think or
worry when summer or a vacationcomes around My shorts just fit
my bathing suit fits my clothesfit.
I do not worry about it Itdoesn't mean my body doesn't
(17:39):
change a little bit.
I'm almost 40 like things arenot 100 percent the same, but
there's two things It's mymethods are sustainable.
So my body doesn't change thatmuch and I've worked a lot on my
body image and self confidence,so I just like, don't also think
about it really at all.
And I have coached hundreds offemale clients through years.
Most of our clients insideMuscles and Mindset stay on, for
(18:01):
18 months to two years plus.
So I've seen everybody through acouple summers usually.
And so I know what works and Iknow what doesn't.
And I, I have talked to so manywomen, I know, hopefully you're
hearing that I can relate towhat you are often coming into
spring and summer feeling andthinking.
And I know that this method thatI'm explaining to you works
(18:22):
because I see my clients throughit.
I see my clients through it andI see my clients who start one
summer going into the nextsummer with zero stress.
Like again, it's end of March.
I haven't heard any of myclients talk about like they're
just all feeling good in theirbodies.
So they're not talking aboutchanging or crash dieting for
(18:43):
summer because they've beendoing this work.
They feel unshakable in theirconfidence and it just, the
crash diet just doesn't work.
It just doesn't work.
Switching to this approach willchange everything.
You will never have to getsummer ready ever again.
Seriously.
so, to recap those four steps,number one, I want you to shift
your mindset, shift your goal tofeeling amazing, not just weight
(19:07):
loss.
Number two, I want you toprioritize movement and strength
over cardio extremes.
You do not need to panic cardio.
Number three, I want you to fuelyour body without restriction
without restriction.
This doesn't mean that you gobuck wild and eat like an a
hole.
It means you listen to yourbody.
You eat epically.
(19:27):
You begin to hear and feel whenyou're full.
And then lastly, you're going tomake it fun and sustainable.
So you're never going to stopdoing this work.
If you want expert coaching inthis area though, if you want
expert coaching one on one, aplan that works and a community
that holds you accountable.
Apply for muscles and mindsettoday.
The link to apply is in the shownotes and if you just want the
(19:49):
fitness and accountabilitypiece, you want a structured,
focused 60 day plan to feel yourstrongest, to feel your most
confident this summer, jump onthe wait list for summer 60.
I will also put that in the shownotes.
I just going to be honest withyou.
The best time to start wasalways yesterday.
The second best time is today.
So let's make this summer theone where you feel your absolute
best.
Let's make this the summer.
(20:10):
Where you opt out of that bingerestrict panic, cardio crash
diet cycle.
Let's make this the maybe thefirst summer in your life that
you actually enjoy withoutoverthinking every single
activity piece of clothing andpiece of food and drink.
Okay.
Apply for muscles and mindsetvia the link in the show notes.
That's it.
That's all I've got for you.
(20:31):
I will see you next time.
Have a wonderful week and I willtalk to you next week.
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