February 3, 2025 • 15 mins
Redefining Discipline:
Embracing Loving Discipline for Sustainable Fitness Success
In this episode of the Muscles and Mindset Revolution podcast, host Anne Jones, a certified life coach and personal trainer, challenges the traditional notions of discipline and introduces the concept of 'loving discipline.' Anne discusses the importance of self-love, structure, and consistency over the fleeting nature of motivation to build sustainable habits. She emphasizes that discipline should be rooted in self-respect and flexibility, not harshness or punishment. Anne also announces a free five-day Loving Discipline Challenge starting February 10th, aimed at helping women create and maintain healthy habits.
Tune in to discover how loving discipline can transform your fitness journey and lead to long-term success.
00:00 Introduction to Muscles and Mindset Revolution
00:37 Redefining Discipline: Freedom, Not Punishment
01:40 Loving Discipline Challenge Announcement
02:03 The Misconception of Discipline in Fitness
02:54 Building Sustainable Habits
06:25 Embracing Imperfection for Long-term Success
07:35 Practical Tips for Habit Formation
11:57 Balancing Life and Fitness
14:08 Conclusion and Upcoming Events
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• [https://musclesandmindset.ca/]
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• Instagram: [@annejonesfit]
• Website: [https://www.annejonescoaching.ca/]
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Welcome to the muscles andmindset revolution, the podcast
for ambitious women who want tobuild strength, feel confident,
AF, and lose fat for good,without counting calories, doing
endless cardio or BS quickfixes.
I'm your host Anne Jonescertified life coach, personal
trainer and mindset expert.
After over 15 years in thefitness industry, I know the
(00:23):
real key to lasting change isn'tjust what you do.
It's how you think.
So Let's dive in.
Welcome back to the podcast! Ifyou are new here, welcome,
welcome.
And if you're back, thank you somuch.
What if I told you thatdiscipline isn't punishment, it
is not about rigid rules orbeing hard on yourself.
(00:44):
It is about freedom.
We need a structure.
In today's episode, we're goingto redefine what discipline
means and show you how to buildhabits that you actually love
sticking to and that feellife-giving to you.
Most women think they need moremotivation to succeed or be
consistent, but the truth is;motivation comes and goes.
(01:07):
It fades.
But when you have a lovingdiscipline and a structure,
that's where the real magichappens.
And the reason that I call thisterm loving discipline is
because I strongly believe thatwe need some discipline.
We need structure.
I would love for you to do itfrom a place of self love
because you do these thingsbecause you care about and value
(01:29):
yourself.
It is absolutely not push, push,push, no pain, no gain
willpower.
We need more willpower.
It is not that kind ofdiscipline.
So that's why I call it lovingdiscipline.
If this resonates with you, donot miss the loving discipline
challenge that we're startingnext week.
It is free.
It launches on Monday, February10th.
(01:50):
It is all about creatingsustainable habits that you love
without perfection or burnout.
I guarantee you'll be successfulin this challenge.
You can sign up in the shownotes, but right now let's dive
in.
The misconception is thatdiscipline equals restriction,
punishment, harshness, morewillpower society, especially in
(02:11):
the fitness industry, it'sgetting better, but it really
can glorify being hard onyourself to achieve results.
This is a very masculineshame-based motivational style,
which I have not ever seen towork long-term for women.
It's just, we just don't respondto it.
We can for a short period oftime If we think of like yin and
yang, it's like too much yangand it can't be sustained.
(02:33):
It leads to burnout or otherhealth issues.
And so I want you to reframediscipline.
Is self respect and freedom.
It is not punishment.
It is about showing up foryourself in a way that feels
good and sustainable.
For example, I know it's thelamest example ever, but like
brushing your teeth daily is ahabit, right?
(02:53):
It's not a punishment.
And the problem with, justrelying on motivation;"I need
motivation," it's fleeting,right?
Some days you got it.
And some days you don't waitingfor motivation, always leads to
inconsistency, always becausewe're not always going to feel
motivated.
I don't always feel motivated.
I have found a program and asystem that works for me.
I have lots of fun in the gym.
(03:14):
I enjoy the foods that I eat andI don't always feel like
making...
like for example today...
I kind of have like a thing withmyself to get my veggies in, if
I don't have like the portion ofvegetables that I want in my
lunch or dinner, I will justmake a side salad, that's
something that I learned growingup.
And, you know, when you'rehaving leftovers, I had leftover
(03:34):
chicken pad Thai that I hadmade.
For lunch today.
And I was like, I need some moreveg with this.
There's just a little bit of redpepper in here.
I need a little side salad, butevery time that happens or if I
have a sandwich I'll makeunlike, I don't really want to
do it.
Like, I'm like, it'd be easierto not do.
But I do because that's kind ofthe structure that I've created.
And I really don't want this tocome off as like a rules thing.
(03:56):
Like we can have guidelines andstructure for ourselves, but
when we put in rules and hardyeses and nos and black and
white.
It doesn't feel very good.
That's why I like the termloving discipline.
It's like we have a discipline.
But it's with love, it's for us,we have a structure, the
(04:16):
structure.
Flexible.
The plan is flexible.
I always say we have a plan.
The plan is flexible.
We have a plan.
The plan is flexible.
We don't have no plan, but wedon't have a plan that is rigid
because that's not realistic.
So this term loving.Discipline..
It's about showing up foryourself no matter how you feel,
because you would love yourself.
Not from a place of, I have to,or punishment.
(04:37):
And this makes it easier tocreate small, consistent actions
over time.
the key difference, if we lookat harsh discipline is where
like all or nothing mindsetlives coming from a place of
guilt.
I.
That's where I have to burn itoff'cause I ate this thing.
That's harsh discipline.
And perfectionism There's noroom for me to go out for
(04:59):
brunch, with my friends so thisused to be me, right?
There's no time.
I can't go to the deli forbrunch with my roommates on
Saturday morning, because I'mgoing to spin at 7: 30 and
that's what I do.
I love the discipline of havinga 7:30 AM spin class and if we
make it so rigid that we cannever opt out to have fun.
That's not going to feel goodafter a duration of time.
(05:20):
So that's why I say we needdiscipline.
Plans got to be flexible.
It's got to be loving.
Loving discipline.
It's more of a gentleconsistency.
Self compassion, flexibility.
So harsh discipline is I'mmissing one workout this week.
I'm a failure.
I'm starting all over.
I never wanted to hear you sayI'm starting all over.
You were never starting allover.
(05:41):
First of all, if you just keepgoing with small actions, you
never have to start over, butstarting over is just the
perception starting over.
Gives the impression that yourhealth and fitness journey has a
beginning time and an end time.
And it does not.
This is your life, my friend.
So a more loving approach islike, I missed a workout.
But I showed up twice for myselfand that's progress and I'm
(06:03):
going to put in a structure anda plan.
So that next week I do threetimes, but I'm not going to like
poop all over myself if I missit.
If we're being inconsistent.
As a result of we're just neverdoing it, then we have to,
re-examine the structure.
It's not working, but if it's aone-off, you got to let that go
because it's really progressover perfection that creates
(06:23):
longterm success.
So as usual, my recommendationto you is going to be to forget
perfection.
Just focus on messy consistency,do it messy.
That's how I would literally getanything done.
All the best things.
because I know myself and I knowI told you, I shared this with
you guys before and in the allor nothing episode, that's what
held me back from like makingthis podcast for five years.
(06:45):
As I had all these beliefs abouthow good it had to be and what
it had to look like and soundlike, and what people wanted to
hear and all these beliefsinstead of just doing it messy
and getting it done.
So in a fitness context, This,you know, a 10 minute workout,
five times a week beats aimingfor a 60 minute workout and
(07:05):
never doing it.
50 minutes versus the 60 minutesyou never do wins every time.
And not to mention, I alwayslove this example; If you want
to become a runner, right.
And you have this plan to run.
Four times a week.
But you really only ever seem toget two runs a week.
You are still a person who runsyou are a runner.
(07:28):
You are a person who runs twotimes a week.
it's just the language and thethought behind it, which you are
very much in charge of.
Here are some ways to.
Build habits that stick.
And if you aren't already makesure you go to the show notes
and get on the waitlist for thefree loving discipline
challenge.
We're starting on Monday,February 10.
Super simple challenge.
(07:49):
And the whole goal is to make itachievable.
I am personally going to holdyou accountable to something
that you do consistently overfive days next week.
There's no way you can fail.
There's no, I'm not going to letyou fail.
And my high achievers, get to dotwo things.
But here are three ways thatwe're going to do it.
We're going to break goals intosmall manageable steps.
We are looking for 1%improvement.
(08:11):
Yes.
A 1% improvement.
And when your brain says that'snot enough, that's cool.
You just see that thought like,oh yeah, I know I hear you
because I know you want reallybig things and this is how we're
going to get there.
I see it.
I'm not going to fall for itbecause I know that going for a
hundred percent improvementleads to paralyzing and no
action.
(08:31):
The second thing we're going todo is use habit stacking.
there's a couple of ways inwhich you can habit stack.
One of the habit stacking.
Formulas is to pair a new habitwith an existing one.
For example, stretching whileyou're waiting for your coffee
to brew, or I have clients whowill drink their--I will do
this-- I drink my lemon water ormy apple cider vinegar, hot
(08:53):
water while I'm waiting for thecoffee to brew or I meditate
while the coffee is brewing.
I mean, coffee's always brewing.
Or I will do my nervous systemregulation when I'm waiting for
my daughter to finishgymnastics, instead of trying to
do one more thing, one morething in I was in Las Vegas last
week with my mastermind group.
And we're talking about creatingcontent, right?
(09:14):
This is our job is to createwonderful content for y'all.
And one of my lovely mastermindbuddies was like, I just got to
do it.
She's like, I'm consistent withit when I do it right before I
work out and she's like, I'mjust going to make it a habit
stack.
Like I just post before I workout.
So we do it, too.
And all the ways, because for usworking out is the thing that's
going to happen.
(09:34):
Right.
Maybe posting is not.
So for you, maybe working outis.
I used to do it when I drove mydaughter to daycare.
And my life was set up a littlebit differently.
I would drive her to daycare.
I would come home.
I would work out, I would notget on my computer.
Cause then I wouldn't startworking out.
That was just the process ofthings and it made it easy.
I didn't have to think ornegotiate with myself because
(09:54):
that's what was happening atthat time.
And that's where the disciplineand the structure is super
helpful, but we do it in aloving way and a realistic way.
the third way that we're goingto help you to build habits that
stick is by planning forobstacles.
My clients know we always have aplan, a and a plan B.
Sometimes we have a plan C so.
It's great if you have thisvision of exactly how you want
(10:17):
your day, your week, yourworkout, your nutrition plan to
unroll.
We have a plan.
The plan is flexible.
So we build flexibility intohabits to stay consistent.
I always do this in my head whenI'm traveling, because.
It's helpful.
So I'm like, okay.
Ideal scenario is I get to eatthis at this time, but if I
(10:39):
can't find this or I can't dothis.
Then I'm going to do this, orI'm going to have this, I'll do
it with workouts as well.
I don't so much anymore becauseI'm pretty consistent now at
getting my full workout in, butespecially when my daughter was
younger.
I would have a 45 minuteversion, and then I would have
the 20 minute version, which isif she wakes up early from nap,
I also had two babies at onetime cause I nannied a baby at
(11:01):
the same time and they were verylittle and I worked out and ran
my whole business.
During their naps.
So that was the discipline part,but I had to be loving because
they were babies and sometimeswoke up.
So I would plan for such athing.
And if it was a 10 minuteworkout, it was a 10 minute
workout, but it was not a zerominute workout.
So literally plan for obstacles,have your plan, a, B and C.
And as I was saying, we do thisin muscles and mindset often for
(11:23):
our clients who we have, we haveworked with them and time is the
obstacle, not mindset, notinconsistency, not excuses.
because some of our clients aretruly busy commuting kids
they're executives like trulybusy, not like we can make time
and we don't.
So often we will write them likea short on time workout option.
So it's like, here's the workoutwe want you to do most of the
(11:45):
time.
And when that's not going to panout, here's the short on time
option, have a plan B.
Do the same for your meals?
Because the result comes fromembracing imperfection.
Before this podcast, I recordednext week's podcast with my
husband.
And one of the things we talkedabout was how we"do it all"
(12:07):
because he works.
Full-time shift work, plus he'sgone on for his second job a
good portion of the time I run avery busy business, we have a
little girl who has her ownactivities, and we both work out
like these are all importantthings to us.
And so how do we balance all ofthat?
Well we'll talk about it on nextweek's episode.
(12:28):
As we were sort of talking aboutit and I was like, man, this
really sounds like a lot.
I kind of identified a couple ofthe biggest things that truly
have been the most helpful forus.
Aside from communication, havingthat meal plan and ordering
those groceries is key.
That is a dial mover.
If that doesn't happen.
That's okay.
Like we'll figure it out.
But that's one big thing.
(12:48):
That's super helpful.
But as I said to my husband, wewere talking about it.
I was like, we also have justhad to realize that it's not
going to be perfect.
Our house is not always going tobe perfectly clean.
I'm not always going to wash thesheets on Saturday or Sunday.
not, everything is going to beperfect all the time.
You have to embrace thatmessiness for the sake of
whatever it is that you'relooking for.
Joy connection, health, fitness.
(13:11):
Sleep like.
We can't do it all all the time.
To get into the perfectionistthinking that we can is truly
just to create our ownsuffering.
Real life real results come frommessy consistency.
Embracing the imperfection.
And then celebrating it, I haveto say, I've come very far In
terms of my domestic prowess inthe past four years.
(13:35):
Because I had to like, and itfelt really bad at the time we
had a toddler, my husband wasgone 60% of the time I was in
this big, new house with allthese things going on.
And it was really tough and Ifeel so good that I can say that
I got through that.
It was super messy and I learnedso much.
So celebrate the progress.
(13:57):
That is progress.
That was not perfect.
It is not perfect now, but I'mhappy to celebrate like, That
woman who got through thoseyears.
every small step matters.
next week, we are kicking offthe free loving discipline
challenge.
It is a free five day challengedesigned to help ambitious women
like yourself to create habitsthat you love and stick with
(14:20):
them for good.
And as I mentioned, we're goingto be with you the whole way,
and there are prizes to be won.
I'm giving away hundred dollarsgift cards.
For my local people here on thesunshine coast, I'm giving away
a hundred dollar beauty giftcards.
I'm giving away a one-on-onebreakthrough coaching session.
You're going to learn how to useloving discipline and structure
to build a lifestyle that youlove your way.
(14:42):
And I'm happy to coach youthrough this.
we're going to have a privatecommunity exclusive private
community for this challengewhere that's exactly what we're
going to do.
And I'm going to teach you howto focus on self love,
self-respect and messyconsistency for longterm
success.
I promise it's fun and this isall leading up to Valentine's
day.
So by Valentine's day, when thechallenge ends, I want you to
(15:02):
celebrate the progress thatyou've made.
So join now in the show notesand take the first step towards
building strength, confidence,and consistency that lasts.
Discipline does not have to feellike punishment or torture and
fitness should not either whenit is rooted in self-love and
self-respect, it feels likefreedom.
It feels easy.
I promise you.
(15:23):
So, if you are ready to stoprelying on harsh discipline and
willpower.
Embrace messy consistency andbuild habits that truly work for
you.
Please join the lovingdiscipline challenge today.
Thank you so much for tuninginto the muscles and mindset
revolution.
If you enjoyed this episode,please subscribe, share it with
(15:45):
a friend, leave a five starreview! that's free for you to
do and it's super helpful.
I will see you next week wheremy special guest is my husband
Matt.
Here for you, mean it!
Welcome to the muscles andmindset revolution, the podcast
for ambitious women who want tobuild strength, feel confident,
AF, and lose fat for good,without counting calories, doing
endless cardio or BS quickfixes.
I'm your host Anne Jonescertified life coach, personal
trainer and mindset expert.
After over 15 years in thefitness industry, I know the
(00:23):
real key to lasting change isn'tjust what you do.
It's how you think.
So Let's dive in.
Welcome back to the podcast! Ifyou are new here, welcome,
welcome.
And if you're back, thank you somuch.
What if I told you thatdiscipline isn't punishment, it
is not about rigid rules orbeing hard on yourself.
(00:44):
It is about freedom.
We need a structure.
In today's episode, we're goingto redefine what discipline
means and show you how to buildhabits that you actually love
sticking to and that feellife-giving to you.
Most women think they need moremotivation to succeed or be
consistent, but the truth is;motivation comes and goes.
(01:07):
It fades.
But when you have a lovingdiscipline and a structure,
that's where the real magichappens.
And the reason that I call thisterm loving discipline is
because I strongly believe thatwe need some discipline.
We need structure.
I would love for you to do itfrom a place of self love
because you do these thingsbecause you care about and value
(01:29):
yourself.
It is absolutely not push, push,push, no pain, no gain
willpower.
We need more willpower.
It is not that kind ofdiscipline.
So that's why I call it lovingdiscipline.
If this resonates with you, donot miss the loving discipline
challenge that we're startingnext week.
It is free.
It launches on Monday, February10th.
(01:50):
It is all about creatingsustainable habits that you love
without perfection or burnout.
I guarantee you'll be successfulin this challenge.
You can sign up in the shownotes, but right now let's dive
in.
The misconception is thatdiscipline equals restriction,
punishment, harshness, morewillpower society, especially in
(02:11):
the fitness industry, it'sgetting better, but it really
can glorify being hard onyourself to achieve results.
This is a very masculineshame-based motivational style,
which I have not ever seen towork long-term for women.
It's just, we just don't respondto it.
We can for a short period oftime If we think of like yin and
yang, it's like too much yangand it can't be sustained.
(02:33):
It leads to burnout or otherhealth issues.
And so I want you to reframediscipline.
Is self respect and freedom.
It is not punishment.
It is about showing up foryourself in a way that feels
good and sustainable.
For example, I know it's thelamest example ever, but like
brushing your teeth daily is ahabit, right?
(02:53):
It's not a punishment.
And the problem with, justrelying on motivation;"I need
motivation," it's fleeting,right?
Some days you got it.
And some days you don't waitingfor motivation, always leads to
inconsistency, always becausewe're not always going to feel
motivated.
I don't always feel motivated.
I have found a program and asystem that works for me.
I have lots of fun in the gym.
(03:14):
I enjoy the foods that I eat andI don't always feel like
making...
like for example today...
I kind of have like a thing withmyself to get my veggies in, if
I don't have like the portion ofvegetables that I want in my
lunch or dinner, I will justmake a side salad, that's
something that I learned growingup.
And, you know, when you'rehaving leftovers, I had leftover
(03:34):
chicken pad Thai that I hadmade.
For lunch today.
And I was like, I need some moreveg with this.
There's just a little bit of redpepper in here.
I need a little side salad, butevery time that happens or if I
have a sandwich I'll makeunlike, I don't really want to
do it.
Like, I'm like, it'd be easierto not do.
But I do because that's kind ofthe structure that I've created.
And I really don't want this tocome off as like a rules thing.
(03:56):
Like we can have guidelines andstructure for ourselves, but
when we put in rules and hardyeses and nos and black and
white.
It doesn't feel very good.
That's why I like the termloving discipline.
It's like we have a discipline.
But it's with love, it's for us,we have a structure, the
(04:16):
structure.
Flexible.
The plan is flexible.
I always say we have a plan.
The plan is flexible.
We have a plan.
The plan is flexible.
We don't have no plan, but wedon't have a plan that is rigid
because that's not realistic.
So this term loving.Discipline..
It's about showing up foryourself no matter how you feel,
because you would love yourself.
Not from a place of, I have to,or punishment.
(04:37):
And this makes it easier tocreate small, consistent actions
over time.
the key difference, if we lookat harsh discipline is where
like all or nothing mindsetlives coming from a place of
guilt.
I.
That's where I have to burn itoff'cause I ate this thing.
That's harsh discipline.
And perfectionism There's noroom for me to go out for
(04:59):
brunch, with my friends so thisused to be me, right?
There's no time.
I can't go to the deli forbrunch with my roommates on
Saturday morning, because I'mgoing to spin at 7: 30 and
that's what I do.
I love the discipline of havinga 7:30 AM spin class and if we
make it so rigid that we cannever opt out to have fun.
That's not going to feel goodafter a duration of time.
(05:20):
So that's why I say we needdiscipline.
Plans got to be flexible.
It's got to be loving.
Loving discipline.
It's more of a gentleconsistency.
Self compassion, flexibility.
So harsh discipline is I'mmissing one workout this week.
I'm a failure.
I'm starting all over.
I never wanted to hear you sayI'm starting all over.
You were never starting allover.
(05:41):
First of all, if you just keepgoing with small actions, you
never have to start over, butstarting over is just the
perception starting over.
Gives the impression that yourhealth and fitness journey has a
beginning time and an end time.
And it does not.
This is your life, my friend.
So a more loving approach islike, I missed a workout.
But I showed up twice for myselfand that's progress and I'm
(06:03):
going to put in a structure anda plan.
So that next week I do threetimes, but I'm not going to like
poop all over myself if I missit.
If we're being inconsistent.
As a result of we're just neverdoing it, then we have to,
re-examine the structure.
It's not working, but if it's aone-off, you got to let that go
because it's really progressover perfection that creates
(06:23):
longterm success.
So as usual, my recommendationto you is going to be to forget
perfection.
Just focus on messy consistency,do it messy.
That's how I would literally getanything done.
All the best things.
because I know myself and I knowI told you, I shared this with
you guys before and in the allor nothing episode, that's what
held me back from like makingthis podcast for five years.
(06:45):
As I had all these beliefs abouthow good it had to be and what
it had to look like and soundlike, and what people wanted to
hear and all these beliefsinstead of just doing it messy
and getting it done.
So in a fitness context, This,you know, a 10 minute workout,
five times a week beats aimingfor a 60 minute workout and
(07:05):
never doing it.
50 minutes versus the 60 minutesyou never do wins every time.
And not to mention, I alwayslove this example; If you want
to become a runner, right.
And you have this plan to run.
Four times a week.
But you really only ever seem toget two runs a week.
You are still a person who runsyou are a runner.
(07:28):
You are a person who runs twotimes a week.
it's just the language and thethought behind it, which you are
very much in charge of.
Here are some ways to.
Build habits that stick.
And if you aren't already makesure you go to the show notes
and get on the waitlist for thefree loving discipline
challenge.
We're starting on Monday,February 10.
Super simple challenge.
(07:49):
And the whole goal is to make itachievable.
I am personally going to holdyou accountable to something
that you do consistently overfive days next week.
There's no way you can fail.
There's no, I'm not going to letyou fail.
And my high achievers, get to dotwo things.
But here are three ways thatwe're going to do it.
We're going to break goals intosmall manageable steps.
We are looking for 1%improvement.
(08:11):
Yes.
A 1% improvement.
And when your brain says that'snot enough, that's cool.
You just see that thought like,oh yeah, I know I hear you
because I know you want reallybig things and this is how we're
going to get there.
I see it.
I'm not going to fall for itbecause I know that going for a
hundred percent improvementleads to paralyzing and no
action.
(08:31):
The second thing we're going todo is use habit stacking.
there's a couple of ways inwhich you can habit stack.
One of the habit stacking.
Formulas is to pair a new habitwith an existing one.
For example, stretching whileyou're waiting for your coffee
to brew, or I have clients whowill drink their--I will do
this-- I drink my lemon water ormy apple cider vinegar, hot
(08:53):
water while I'm waiting for thecoffee to brew or I meditate
while the coffee is brewing.
I mean, coffee's always brewing.
Or I will do my nervous systemregulation when I'm waiting for
my daughter to finishgymnastics, instead of trying to
do one more thing, one morething in I was in Las Vegas last
week with my mastermind group.
And we're talking about creatingcontent, right?
(09:14):
This is our job is to createwonderful content for y'all.
And one of my lovely mastermindbuddies was like, I just got to
do it.
She's like, I'm consistent withit when I do it right before I
work out and she's like, I'mjust going to make it a habit
stack.
Like I just post before I workout.
So we do it, too.
And all the ways, because for usworking out is the thing that's
going to happen.
(09:34):
Right.
Maybe posting is not.
So for you, maybe working outis.
I used to do it when I drove mydaughter to daycare.
And my life was set up a littlebit differently.
I would drive her to daycare.
I would come home.
I would work out, I would notget on my computer.
Cause then I wouldn't startworking out.
That was just the process ofthings and it made it easy.
I didn't have to think ornegotiate with myself because
(09:54):
that's what was happening atthat time.
And that's where the disciplineand the structure is super
helpful, but we do it in aloving way and a realistic way.
the third way that we're goingto help you to build habits that
stick is by planning forobstacles.
My clients know we always have aplan, a and a plan B.
Sometimes we have a plan C so.
It's great if you have thisvision of exactly how you want
(10:17):
your day, your week, yourworkout, your nutrition plan to
unroll.
We have a plan.
The plan is flexible.
So we build flexibility intohabits to stay consistent.
I always do this in my head whenI'm traveling, because.
It's helpful.
So I'm like, okay.
Ideal scenario is I get to eatthis at this time, but if I
(10:39):
can't find this or I can't dothis.
Then I'm going to do this, orI'm going to have this, I'll do
it with workouts as well.
I don't so much anymore becauseI'm pretty consistent now at
getting my full workout in, butespecially when my daughter was
younger.
I would have a 45 minuteversion, and then I would have
the 20 minute version, which isif she wakes up early from nap,
I also had two babies at onetime cause I nannied a baby at
(11:01):
the same time and they were verylittle and I worked out and ran
my whole business.
During their naps.
So that was the discipline part,but I had to be loving because
they were babies and sometimeswoke up.
So I would plan for such athing.
And if it was a 10 minuteworkout, it was a 10 minute
workout, but it was not a zerominute workout.
So literally plan for obstacles,have your plan, a, B and C.
And as I was saying, we do thisin muscles and mindset often for
(11:23):
our clients who we have, we haveworked with them and time is the
obstacle, not mindset, notinconsistency, not excuses.
because some of our clients aretruly busy commuting kids
they're executives like trulybusy, not like we can make time
and we don't.
So often we will write them likea short on time workout option.
So it's like, here's the workoutwe want you to do most of the
(11:45):
time.
And when that's not going to panout, here's the short on time
option, have a plan B.
Do the same for your meals?
Because the result comes fromembracing imperfection.
Before this podcast, I recordednext week's podcast with my
husband.
And one of the things we talkedabout was how we"do it all"
(12:07):
because he works.
Full-time shift work, plus he'sgone on for his second job a
good portion of the time I run avery busy business, we have a
little girl who has her ownactivities, and we both work out
like these are all importantthings to us.
And so how do we balance all ofthat?
Well we'll talk about it on nextweek's episode.
(12:28):
As we were sort of talking aboutit and I was like, man, this
really sounds like a lot.
I kind of identified a couple ofthe biggest things that truly
have been the most helpful forus.
Aside from communication, havingthat meal plan and ordering
those groceries is key.
That is a dial mover.
If that doesn't happen.
That's okay.
Like we'll figure it out.
But that's one big thing.
(12:48):
That's super helpful.
But as I said to my husband, wewere talking about it.
I was like, we also have justhad to realize that it's not
going to be perfect.
Our house is not always going tobe perfectly clean.
I'm not always going to wash thesheets on Saturday or Sunday.
not, everything is going to beperfect all the time.
You have to embrace thatmessiness for the sake of
whatever it is that you'relooking for.
Joy connection, health, fitness.
(13:11):
Sleep like.
We can't do it all all the time.
To get into the perfectionistthinking that we can is truly
just to create our ownsuffering.
Real life real results come frommessy consistency.
Embracing the imperfection.
And then celebrating it, I haveto say, I've come very far In
terms of my domestic prowess inthe past four years.
(13:35):
Because I had to like, and itfelt really bad at the time we
had a toddler, my husband wasgone 60% of the time I was in
this big, new house with allthese things going on.
And it was really tough and Ifeel so good that I can say that
I got through that.
It was super messy and I learnedso much.
So celebrate the progress.
(13:57):
That is progress.
That was not perfect.
It is not perfect now, but I'mhappy to celebrate like, That
woman who got through thoseyears.
every small step matters.
next week, we are kicking offthe free loving discipline
challenge.
It is a free five day challengedesigned to help ambitious women
like yourself to create habitsthat you love and stick with
(14:20):
them for good.
And as I mentioned, we're goingto be with you the whole way,
and there are prizes to be won.
I'm giving away hundred dollarsgift cards.
For my local people here on thesunshine coast, I'm giving away
a hundred dollar beauty giftcards.
I'm giving away a one-on-onebreakthrough coaching session.
You're going to learn how to useloving discipline and structure
to build a lifestyle that youlove your way.
(14:42):
And I'm happy to coach youthrough this.
we're going to have a privatecommunity exclusive private
community for this challengewhere that's exactly what we're
going to do.
And I'm going to teach you howto focus on self love,
self-respect and messyconsistency for longterm
success.
I promise it's fun and this isall leading up to Valentine's
day.
So by Valentine's day, when thechallenge ends, I want you to
(15:02):
celebrate the progress thatyou've made.
So join now in the show notesand take the first step towards
building strength, confidence,and consistency that lasts.
Discipline does not have to feellike punishment or torture and
fitness should not either whenit is rooted in self-love and
self-respect, it feels likefreedom.
It feels easy.
I promise you.
(15:23):
So, if you are ready to stoprelying on harsh discipline and
willpower.
Embrace messy consistency andbuild habits that truly work for
you.
Please join the lovingdiscipline challenge today.
Thank you so much for tuninginto the muscles and mindset
revolution.
If you enjoyed this episode,please subscribe, share it with
(15:45):
a friend, leave a five starreview! that's free for you to
do and it's super helpful.
I will see you next week wheremy special guest is my husband
Matt.
Here for you, mean it!
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