September 29, 2025 • 17 mins
In this episode of the Muscles and Mindset Revolution Podcast, host Anne Jones, a certified life coach and personal trainer, addresses the common struggle of balancing fitness goals with a busy life. Highlighting the pitfalls of extreme fitness programs and the ineffectiveness of doing nothing at all, Anne advocates for a middle-ground approach that is both sustainable and effective. She emphasizes the importance of mindset, realistic goal-setting, and finding time within a hectic schedule. Anne also discusses the need for enough stimulus to create change and the value of external accountability. If you're ready to abandon the 'all or nothing' mentality and adopt a practical plan that fits your real life, this episode offers valuable insights and next steps.
00:00 Welcome to the Muscles and Mindset Revolution
00:33 The Struggle of Finding Time for Fitness
01:15 The Problem with Extreme Fitness Programs
03:41 Introducing a Realistic Fitness Approach
08:55 The Importance of Mindset in Fitness
12:52 Recognizing Capacity and Seasons in Life
16:01 Creating a Sustainable Fitness Plan
17:02 Invitation to Transform Your Life
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• 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 Podcast.
the podcast for ambitious womenwho want to build strength, feel
confident af, and lose fat forgood without counting calories
or BS quick fixes.
I'm your host, Anne Jones,certified life coach, personal
trainer and mindset expert, andafter 15 plus years in the
fitness industry, I know thatthe real key to lasting change
(00:22):
isn't just what you do, it's howyou think.
So if you are ready to shiftyour mindset, build a lifestyle
you love and feel confident af,you're in the right place, let's
dive in.
Today's episode is for everywoman who's ever said, I want to
feel better.
I want to get strong.
I want to lose weight, but Ijust don't have the time.
I hear you.
(00:42):
I've had hundreds of clientsjust like you, and I coach
hundreds of women who still feellike they have to choose between
two extremes.
A program that asks foreverything or just doing nothing
at all.
In this episode, show you whatI've built instead, A third
option, one that fits your reallife.
The time you actually have, thelife you're actually but will
(01:04):
still require you to change.
Because if you want a differentresult, you have to do things
And here's the thing thatchange, it has to be enough to
actually work, but not so muchthat it breaks your life.
This is where most programs gowrong.
They either ask for way too muchhours of prep, constant
tracking, long workouts, intensegym visits, cold showers, or
(01:28):
they don't actually do anything.
They're too soft, too vague.
They don't require anypersonality, personalization,
customization, coaching,accountability.
They're just another version ofjust wait until life calms down.
Right?
Two passive like that.
An example of that would be likea cookie cutter fitness plan
that you download or buy orwhatever.
Or just doing nothing at all andwaiting.
(01:49):
Waiting till life slows down.
And here's what I wanna say,that wait is costing you.
It's not free either.
You're in a program that demandsso much that it can't last, and
the result fades when life getslifey.
This is what happens with, dietsand fad diets and really intense
programs.
You know, weight Watchers, noom,anything that requires a lot of
(02:09):
intensity.
Or you're just in no program atall.
You're following nothinginaction, overwhelmed, delay or
just randomness.
And while you're doing nothing,it's not costing you Your
symptoms are compounding,particularly after our late
thirties to be frank.
And so my thing is like, let'sfind the sweet spot.
Enough stimulus to change yourbody, enough stimulus to start
(02:32):
to change your mind, yourthoughts.
And your life, but not so muchthat you can't maintain it long
term.
If you want to experiencechange, you're going to have to
change something, right?
Okay, so here are the twoextremes and why neither works.
I see two camps that women fallinto most commonly, right?
All or nothing.
The all camp, these are theprograms that will get results.
(02:53):
If you can give them your entirelife, if you can keep up for
your entire life.
Meal plans that take four hoursof prep workouts that take 75
minutes a day, five, six days aweek, macro tracking down to the
gram with a scale every day forthe rest of your life.
They're intense and they canwork, but most, if not all,
people cannot maintain them longterm.
So the results, they vanish oryou may be able to do it for a
(03:15):
few weeks or a few months.
But then generally people fallinto the nothing camp, and I
don't just mean doing absolutelynothing, although sometimes
certainly that is the case.
I mean, doing something that'snot enough to move the needle,
like signing up for somethingtoo soft, too vague, too
unstructured.
Or more often than not justwaiting, right?
Saying, I'm too busy.
I can't do this right now.
(03:36):
On repeat, believing that you'llstart when life calms down,
which it never does, and nothingchanges.
So what actually does work, thesolution, and I mean this is
obviously why I've created this,is because I know that it works.
This is what feels good to me.
What works for me and my clientsis what I've built inside
muscles and mindset.
It's the middle ground, it's thereal life, like a realistic,
(03:57):
flexible approach that fits intoyour actual life and still
delivers real result So here'sthe part that I really want you
to hear.
Whatever you do to change yourbody, to change your life must
be enough stimulus.
It must be enough stimulus tocreate change in your body, your
habits, your mindset, yourroutine.
It must also be sustainableenough to fit into the life that
(04:18):
you have now, you're probably,if you like your job, but if you
have this job, like this is yourcareer, you're probably gonna
have it for a while.
If you have these kids, you gotthis partner, like unless
something else big is changing,you're probably gonna have them
for a while.
This is going to be your lifefor years.
What you do must be sustainableenough to fit into that life.
(04:39):
And here's the deal, it willstill require change If you want
to feel different, if you wantto feel calmer, leaner,
stronger, more confident, youwill have to do things
differently.
It's not going to work if you'reonly doing things that are nice,
fun or convenient, but notenough to cause change.
Like I've had women ask, what ifI just do, you know, can I just
(05:00):
do like 10 squats like at mydesk?
It's like, cool, like that'sgreat for like your circulation.
Adding a little bit of likemovement to your day, improve
your focus.
But if your goal is really tolose 10 or 20 pounds and change
your body compositionpermanently, that is not enough
stimulus.
Just as if you were gonna thegym doing the same workout for
months and years and not liftingheavy enough, it's not gonna be
(05:22):
enough stimulus.
So I'm never gonna sell youfluff.
I'm not here to make you feelgood and send you on your way
with nothing on the show for it.
I wanna give you tools thatactually work, and that means
that you will have to do more ofsome things, less of other
things, and put in effort.
But the key is that the efforthas to fit into your life.
So what does fitting into yourlife actually mean?
Let me give you some realexamples.
(05:43):
My clients are mostly moms.
Most of them work businessowners, teachers, professors,
shift workers, police officers,caregivers, other coaches,
nurses, fitness instructors,massage therapists.
They have kids, they have pets,they have partners, they have
aging parents, and they stillfind a way, not because it's
easy, but because.
They stopped believing that theyhad no time and chose to start
(06:08):
creating it.
And this is not,"everyone hasthe same 24 hours in the day"
conversation, we're gonna get tothat because that is absolutely
not true.
You have to have the belief thatyou can create.
Time, or you have to be willingto use what you've got instead
of doing nothing at all.
So here's what we don't do.
We don't do 75 minute workoutsfive days a week.
(06:29):
We don't do four hour mealpreps.
We don't do cold plunges at 4:00AM We do not do macros tracked
forever, if at all, or dailyweigh-ins.
That is not fitness fitting intoyour life.
That's making your life revolvearound fitness and nutrition,
and that is not the vibe for mepersonally.
What is the vibe?
30 to 45 minute workouts.
Three to four times a week.
That's what I do.
(06:49):
That's what most of my clientsdo.
A few staple meals, you know howto cook because yes, you will
have to cook food to feed yourbody but you can repeat them and
you can rotate them If you, you,yes, you might have to be, get
used to eating the same thingsover and over again.
That's a great mindset shift foryou.
What else is the vibe, quickcheck-ins to build
accountability andself-awareness?
(07:09):
We are as humans.
When something is new to us, we,we require external
accountability before we can useinternal accountability.
Every day, I get on a consultcall and she says like, I, you
know, I should be able to, Ishould be able to do this on my
own.
I wish I could, I should be ableto hold myself accountable.
Why?
Why?
(07:29):
Why should you?
That is literally why coachingexists.
Nobody does this on their own,and whether it's me or, I mean,
I would not advise your bestfriend or your partner to be
your accountability buddy, butsome accountability is required.
So you showing up to be heldaccountable is going to be
required.
Self-awareness is going to berequired, and you are gonna have
(07:50):
to move your body in a way thatfeels empowering, not punishing.
Now I also want to be honestabout what I don't think is
realistic.
A 75 or a 90 minute workout,five or six days a week.
Not for most of my clients, notfor me.
could I?
Yeah.
Would that work for my family,my career, keeping up with my
business long term?
(08:11):
No.
Four hours of meal prep.
Maybe once a month, but no, notrealistic.
Tracking every macro for therest of my life.
No thank you.
That's not fitting into yourlife.
That's not fitting fitness andnutrition into your lifestyle.
That's asking for your wholelife to revolve around fitness,
and for most of us, that is justnot enjoyable or sustainable.
On the flip side, change won'thappen with too little effort
(08:34):
either.
You can't expect a fulltransformation with two minutes
of effort and zero support.
You need the sweet spot enoughstimulus.
Realistic structure and supportso that you don't quit the
moment things get hard.
So here's the real barrier,though.
We think it's time, but here'swhere things get real, because
it's not about time.
It's not about workouts, it'snot about food.
(08:55):
It is about your mindset.
It is about your thoughts.
I have coached dozens of womenwho are single moms I've coached
dozens of women with multiplejobs.
Women who have sold things onconsignment, gotten another
part-time job to invest in theircoaching.
Women who have gotten creativeto recruit childcare, help
rearranged schedules, talk totheir partner, done workouts at
(09:19):
9:00 PM in their living room.
Is that ideal?
Probably not, but theyquestioned their beliefs and
they wanted to feel a certainkind of way.
They wanted to feel somethingand experience something in
their body and role model thatfor their friends, their family,
their kids, Than they needed itto be perfect and ideal, and
(09:42):
they had to question theirbeliefs, their beliefs that were
like, I'm too busy.
I can't make this work rightnow.
I don't have the discipline.
I don't have the time.
It's a bad time.
All of these thoughts feel true.
Beliefs are just thoughts thatyou have thought so many times
that they.
you think they're true.
It does not mean that they'retrue.
They are just thoughts.
And that is why mindset work issuch a massive part of what I
(10:03):
do.
Because if you do not believeit's possible, you will keep
proving that belief right.
Here's what I've seen over andover again.
Most of the time it's not timeholding you It's the belief that
you don't get to prioritizeyourself, that someone else's
needs come before yours.
That your kids, your job, yourto-do list are more important.
Everything has to be done beforeyou get to workout.
(10:24):
Everyone has to be taken care ofbefore you get to out everyone
else's needs and being fed haveto be addressed first.
There has to be some magical,mythical moment when the stars
align and then you'll start.
Then you'll have time, but thatmoment doesn't come.
If you want something different,you have to believe that you are
allowed to change, that youdeserve change, that your needs
(10:47):
matter, that you get to be onthe to-do list, that it is okay
to ask for help, and yes,disappoint people.
Yes, that is part of it, andthis is exactly why we do
mindset work inside Musclesbecause if you don't clean up
the beliefs that built yourcurrent reality, nothing
changes.
I've been a personal trainer for15 years.
(11:09):
I've coached virtually onlinefor seven years.
And just in the past coupleyears, I really came to terms
with this truth.
obviously we know that whetheryou believe you can or you
believe you can't, you're right.
But I really have learned thisin coaching and I see this now.
For example, if I've had a newclient on a consult who is
(11:31):
highly skeptical I get whypeople are skeptical, you should
be skeptical.
The fitness and diet industryhas sold you a lot of bullshit.
you should be skeptical.
Fair enough.
And if you.
Already decided that you're notgoing to like X, Y, and Z or X,
Y, and Z is not gonna work foryou.
It won't.
It won't.
If you don't believe thatworking virtually online will
(11:56):
move the Dell for you, it willnot because you will show up in
such a way that it will notwork.
You've already decided.
If you've already decided youdon't wanna do your workouts on
an app, that's not gonna workfor you.
It will not if you've alreadydecided that I, I've and I, and
now I've seen it happen enoughtimes that this is a red flag to
me.
You are not ready.
(12:16):
And I've learned with love tojust say, I'm not for you to
that person, which as a reformedpeople pleaser was hard
initially, but what was theresult?
That person who was alreadycommitted to their failure came
in and I was so committed that,I mean, I was like, I was like
some sort of like younggirlfriend.
Like, I'm gonna change him.
I'm gonna be, I'm gonna changethe bad boy.
I'm gonna turn him around you.
(12:37):
You can't, unless that person iscoming in with an open mind.
They will remain committed toit.
And that has been true everysingle time.
If you don't believe it'spossible, if you believe it's
not for you or you're not goingto like it, you are going to
prove that belief right.
Now I wAnnea talk about capacityin seasons and I wAnnea be
really honest about it.
There are seasons where yougenuinely may not have the
(12:58):
capacity to push.
So we just talked about mostpeople most of the time have the
capacity to learn, change,think, and do things
differently, get creative sothat they can make this work,
they can fit this into theirlife.
That's like 99% of people, okay?
That's 99% of my clients, 99% ofthe time.
And there are seasons where yougenuinely may not have the
(13:19):
capacity to push, and that'sokay.
You can still maintain, you canstill walk, you can still drink
water, you can still eatbalanced meals, you can still
get rest.
You can still take care ofyourself without going all in.
But if you are already maxed outand then you are like literally
already maxed out your calendar,your body capacity, you are
maxed out.
But as a high achiever, you'relike, more, more, more, more,
(13:41):
more.
I need more.
Cool.
Do you have the capacity forthat right now?
Do you have the capacity to add30% to what we're doing right
now?
Maybe.
Cool.
Like legitimately in your liferight now, can you maintain your
eight hours of quality sleep?
Can we increase your workoutduration slightly and frequency
and intensity and do we havetime for some nutrition auditing
(14:03):
maybe great.
But if no.
You need to come to terms withlike this just might not be,
this might just have to be goodenough right now.
And this is not my people whoare not trying and not willing
to change.
This is my people who are tryingand are willing to change and
have to cut themselves in slackin the seasons when they
(14:25):
literally do not have more togive because if you're trying to
accelerate fat loss or see majorchange, you need enough space in
your life to support it, right?
And most people have that mostof the time, and some people
don't have that.
Some of the time.
It's not about doing more, it'sabout clearing space for what
matters.
Here's the nuance that I don'thear enough coaches talk about.
Sometimes you genuinely don'thave the capacity to go full
(14:48):
throttle, particularly if youare in this, to win this long
term like your whole life.
There are gonna be seasons whereit is not appropriate or a
prior, like your fitness andnutrition is not the utmost
priority to be honest.
Like I'm talking about women whoare acutely grieving, just had a
baby in the past six weeksjuggling six kids and are like
(15:10):
building a house themselves.
That's not most people all ofthe time.
Right?
You have to look at the seasonyou're in, and if your current
season doesn't support a fullbody recomposition goal, that's
okay.
your work is gonna be to makepeace with that and do what is
of the highest priority to youin that season of life.
Maybe right now, your job is tomaintain where you're at.
For most women I work with afterthe age of 35 and 40, if they
(15:34):
would do the work to stopgaining weight, they would be.
Light years ahead of where theywere.
If they just kept going on thetrajectory they were on, it
might just be eating a realmeal, sleeping for more than six
hours, doing a walk, doing twoworkouts.
Those things still count.
But be honest about what you'reasking of yourself in this
(15:55):
season.
Do not shame yourself for notbeing able to do everything, but
don't pretend you're doingeverything either.
So what do you actually need?
What do you actually need tochange your body and your life?
Here's some things that youneed, a plan that fits your
life, a realistic level ofeffort that you can sustain long
term.
And this, we're gonna talk aboutthis on the next podcast
(16:16):
episode, is how I like toapproach fitness and workouts as
a practice, not a journey.
You'll also need a willingnessto shift your beliefs, support a
structure and accountability.
You will need enough stimulus tomake a change, still not fluff.
And that like, that's what we doin muscles and mindset, right?
It's not extreme and it's noteasy.
(16:36):
It's real and it works forever.
This is why I don't believe inone size fits all protocols.
This is why I built muscles andmindset with flexibility and
accountability because real lifedoes not slow down and yet, and
yet you still deserve to feelstrong, to feel grounded,
capable, and calm in your body.
You don't have to earn yourright to start.
(16:57):
You just have to be willing totake one step and we'll help you
take the next one.
So if you are nodding along tothis and thinking, yes, this is
exactly what I've needed, I wantto invite you to apply to come
and work with us.
Whether you are ready for a fulltransformation, one-on-one
coaching, or you just want todip your toes in, talk about it,
there's a way that we cansupport you, even if it's just
continuing to listen to thispodcast, DM me on Instagram or
(17:21):
check the show notes, on thepodcast to apply.
This is your permission slip tostop waiting for the perfect
time and start creating adifferent one.
Welcome to the Muscles andMindset Revolution Podcast.
the podcast for ambitious womenwho want to build strength, feel
confident af, and lose fat forgood without counting calories
or BS quick fixes.
I'm your host, Anne Jones,certified life coach, personal
trainer and mindset expert, andafter 15 plus years in the
fitness industry, I know thatthe real key to lasting change
(00:22):
isn't just what you do, it's howyou think.
So if you are ready to shiftyour mindset, build a lifestyle
you love and feel confident af,you're in the right place, let's
dive in.
Today's episode is for everywoman who's ever said, I want to
feel better.
I want to get strong.
I want to lose weight, but Ijust don't have the time.
I hear you.
(00:42):
I've had hundreds of clientsjust like you, and I coach
hundreds of women who still feellike they have to choose between
two extremes.
A program that asks foreverything or just doing nothing
at all.
In this episode, show you whatI've built instead, A third
option, one that fits your reallife.
The time you actually have, thelife you're actually but will
(01:04):
still require you to change.
Because if you want a differentresult, you have to do things
And here's the thing thatchange, it has to be enough to
actually work, but not so muchthat it breaks your life.
This is where most programs gowrong.
They either ask for way too muchhours of prep, constant
tracking, long workouts, intensegym visits, cold showers, or
(01:28):
they don't actually do anything.
They're too soft, too vague.
They don't require anypersonality, personalization,
customization, coaching,accountability.
They're just another version ofjust wait until life calms down.
Right?
Two passive like that.
An example of that would be likea cookie cutter fitness plan
that you download or buy orwhatever.
Or just doing nothing at all andwaiting.
(01:49):
Waiting till life slows down.
And here's what I wanna say,that wait is costing you.
It's not free either.
You're in a program that demandsso much that it can't last, and
the result fades when life getslifey.
This is what happens with, dietsand fad diets and really intense
programs.
You know, weight Watchers, noom,anything that requires a lot of
(02:09):
intensity.
Or you're just in no program atall.
You're following nothinginaction, overwhelmed, delay or
just randomness.
And while you're doing nothing,it's not costing you Your
symptoms are compounding,particularly after our late
thirties to be frank.
And so my thing is like, let'sfind the sweet spot.
Enough stimulus to change yourbody, enough stimulus to start
(02:32):
to change your mind, yourthoughts.
And your life, but not so muchthat you can't maintain it long
term.
If you want to experiencechange, you're going to have to
change something, right?
Okay, so here are the twoextremes and why neither works.
I see two camps that women fallinto most commonly, right?
All or nothing.
The all camp, these are theprograms that will get results.
(02:53):
If you can give them your entirelife, if you can keep up for
your entire life.
Meal plans that take four hoursof prep workouts that take 75
minutes a day, five, six days aweek, macro tracking down to the
gram with a scale every day forthe rest of your life.
They're intense and they canwork, but most, if not all,
people cannot maintain them longterm.
So the results, they vanish oryou may be able to do it for a
(03:15):
few weeks or a few months.
But then generally people fallinto the nothing camp, and I
don't just mean doing absolutelynothing, although sometimes
certainly that is the case.
I mean, doing something that'snot enough to move the needle,
like signing up for somethingtoo soft, too vague, too
unstructured.
Or more often than not justwaiting, right?
Saying, I'm too busy.
I can't do this right now.
(03:36):
On repeat, believing that you'llstart when life calms down,
which it never does, and nothingchanges.
So what actually does work, thesolution, and I mean this is
obviously why I've created this,is because I know that it works.
This is what feels good to me.
What works for me and my clientsis what I've built inside
muscles and mindset.
It's the middle ground, it's thereal life, like a realistic,
(03:57):
flexible approach that fits intoyour actual life and still
delivers real result So here'sthe part that I really want you
to hear.
Whatever you do to change yourbody, to change your life must
be enough stimulus.
It must be enough stimulus tocreate change in your body, your
habits, your mindset, yourroutine.
It must also be sustainableenough to fit into the life that
(04:18):
you have now, you're probably,if you like your job, but if you
have this job, like this is yourcareer, you're probably gonna
have it for a while.
If you have these kids, you gotthis partner, like unless
something else big is changing,you're probably gonna have them
for a while.
This is going to be your lifefor years.
What you do must be sustainableenough to fit into that life.
(04:39):
And here's the deal, it willstill require change If you want
to feel different, if you wantto feel calmer, leaner,
stronger, more confident, youwill have to do things
differently.
It's not going to work if you'reonly doing things that are nice,
fun or convenient, but notenough to cause change.
Like I've had women ask, what ifI just do, you know, can I just
(05:00):
do like 10 squats like at mydesk?
It's like, cool, like that'sgreat for like your circulation.
Adding a little bit of likemovement to your day, improve
your focus.
But if your goal is really tolose 10 or 20 pounds and change
your body compositionpermanently, that is not enough
stimulus.
Just as if you were gonna thegym doing the same workout for
months and years and not liftingheavy enough, it's not gonna be
(05:22):
enough stimulus.
So I'm never gonna sell youfluff.
I'm not here to make you feelgood and send you on your way
with nothing on the show for it.
I wanna give you tools thatactually work, and that means
that you will have to do more ofsome things, less of other
things, and put in effort.
But the key is that the efforthas to fit into your life.
So what does fitting into yourlife actually mean?
Let me give you some realexamples.
(05:43):
My clients are mostly moms.
Most of them work businessowners, teachers, professors,
shift workers, police officers,caregivers, other coaches,
nurses, fitness instructors,massage therapists.
They have kids, they have pets,they have partners, they have
aging parents, and they stillfind a way, not because it's
easy, but because.
They stopped believing that theyhad no time and chose to start
(06:08):
creating it.
And this is not,"everyone hasthe same 24 hours in the day"
conversation, we're gonna get tothat because that is absolutely
not true.
You have to have the belief thatyou can create.
Time, or you have to be willingto use what you've got instead
of doing nothing at all.
So here's what we don't do.
We don't do 75 minute workoutsfive days a week.
(06:29):
We don't do four hour mealpreps.
We don't do cold plunges at 4:00AM We do not do macros tracked
forever, if at all, or dailyweigh-ins.
That is not fitness fitting intoyour life.
That's making your life revolvearound fitness and nutrition,
and that is not the vibe for mepersonally.
What is the vibe?
30 to 45 minute workouts.
Three to four times a week.
That's what I do.
(06:49):
That's what most of my clientsdo.
A few staple meals, you know howto cook because yes, you will
have to cook food to feed yourbody but you can repeat them and
you can rotate them If you, you,yes, you might have to be, get
used to eating the same thingsover and over again.
That's a great mindset shift foryou.
What else is the vibe, quickcheck-ins to build
accountability andself-awareness?
(07:09):
We are as humans.
When something is new to us, we,we require external
accountability before we can useinternal accountability.
Every day, I get on a consultcall and she says like, I, you
know, I should be able to, Ishould be able to do this on my
own.
I wish I could, I should be ableto hold myself accountable.
Why?
Why?
(07:29):
Why should you?
That is literally why coachingexists.
Nobody does this on their own,and whether it's me or, I mean,
I would not advise your bestfriend or your partner to be
your accountability buddy, butsome accountability is required.
So you showing up to be heldaccountable is going to be
required.
Self-awareness is going to berequired, and you are gonna have
(07:50):
to move your body in a way thatfeels empowering, not punishing.
Now I also want to be honestabout what I don't think is
realistic.
A 75 or a 90 minute workout,five or six days a week.
Not for most of my clients, notfor me.
could I?
Yeah.
Would that work for my family,my career, keeping up with my
business long term?
(08:11):
No.
Four hours of meal prep.
Maybe once a month, but no, notrealistic.
Tracking every macro for therest of my life.
No thank you.
That's not fitting into yourlife.
That's not fitting fitness andnutrition into your lifestyle.
That's asking for your wholelife to revolve around fitness,
and for most of us, that is justnot enjoyable or sustainable.
On the flip side, change won'thappen with too little effort
(08:34):
either.
You can't expect a fulltransformation with two minutes
of effort and zero support.
You need the sweet spot enoughstimulus.
Realistic structure and supportso that you don't quit the
moment things get hard.
So here's the real barrier,though.
We think it's time, but here'swhere things get real, because
it's not about time.
It's not about workouts, it'snot about food.
(08:55):
It is about your mindset.
It is about your thoughts.
I have coached dozens of womenwho are single moms I've coached
dozens of women with multiplejobs.
Women who have sold things onconsignment, gotten another
part-time job to invest in theircoaching.
Women who have gotten creativeto recruit childcare, help
rearranged schedules, talk totheir partner, done workouts at
(09:19):
9:00 PM in their living room.
Is that ideal?
Probably not, but theyquestioned their beliefs and
they wanted to feel a certainkind of way.
They wanted to feel somethingand experience something in
their body and role model thatfor their friends, their family,
their kids, Than they needed itto be perfect and ideal, and
(09:42):
they had to question theirbeliefs, their beliefs that were
like, I'm too busy.
I can't make this work rightnow.
I don't have the discipline.
I don't have the time.
It's a bad time.
All of these thoughts feel true.
Beliefs are just thoughts thatyou have thought so many times
that they.
you think they're true.
It does not mean that they'retrue.
They are just thoughts.
And that is why mindset work issuch a massive part of what I
(10:03):
do.
Because if you do not believeit's possible, you will keep
proving that belief right.
Here's what I've seen over andover again.
Most of the time it's not timeholding you It's the belief that
you don't get to prioritizeyourself, that someone else's
needs come before yours.
That your kids, your job, yourto-do list are more important.
Everything has to be done beforeyou get to workout.
(10:24):
Everyone has to be taken care ofbefore you get to out everyone
else's needs and being fed haveto be addressed first.
There has to be some magical,mythical moment when the stars
align and then you'll start.
Then you'll have time, but thatmoment doesn't come.
If you want something different,you have to believe that you are
allowed to change, that youdeserve change, that your needs
(10:47):
matter, that you get to be onthe to-do list, that it is okay
to ask for help, and yes,disappoint people.
Yes, that is part of it, andthis is exactly why we do
mindset work inside Musclesbecause if you don't clean up
the beliefs that built yourcurrent reality, nothing
changes.
I've been a personal trainer for15 years.
(11:09):
I've coached virtually onlinefor seven years.
And just in the past coupleyears, I really came to terms
with this truth.
obviously we know that whetheryou believe you can or you
believe you can't, you're right.
But I really have learned thisin coaching and I see this now.
For example, if I've had a newclient on a consult who is
(11:31):
highly skeptical I get whypeople are skeptical, you should
be skeptical.
The fitness and diet industryhas sold you a lot of bullshit.
you should be skeptical.
Fair enough.
And if you.
Already decided that you're notgoing to like X, Y, and Z or X,
Y, and Z is not gonna work foryou.
It won't.
It won't.
If you don't believe thatworking virtually online will
(11:56):
move the Dell for you, it willnot because you will show up in
such a way that it will notwork.
You've already decided.
If you've already decided youdon't wanna do your workouts on
an app, that's not gonna workfor you.
It will not if you've alreadydecided that I, I've and I, and
now I've seen it happen enoughtimes that this is a red flag to
me.
You are not ready.
(12:16):
And I've learned with love tojust say, I'm not for you to
that person, which as a reformedpeople pleaser was hard
initially, but what was theresult?
That person who was alreadycommitted to their failure came
in and I was so committed that,I mean, I was like, I was like
some sort of like younggirlfriend.
Like, I'm gonna change him.
I'm gonna be, I'm gonna changethe bad boy.
I'm gonna turn him around you.
(12:37):
You can't, unless that person iscoming in with an open mind.
They will remain committed toit.
And that has been true everysingle time.
If you don't believe it'spossible, if you believe it's
not for you or you're not goingto like it, you are going to
prove that belief right.
Now I wAnnea talk about capacityin seasons and I wAnnea be
really honest about it.
There are seasons where yougenuinely may not have the
(12:58):
capacity to push.
So we just talked about mostpeople most of the time have the
capacity to learn, change,think, and do things
differently, get creative sothat they can make this work,
they can fit this into theirlife.
That's like 99% of people, okay?
That's 99% of my clients, 99% ofthe time.
And there are seasons where yougenuinely may not have the
(13:19):
capacity to push, and that'sokay.
You can still maintain, you canstill walk, you can still drink
water, you can still eatbalanced meals, you can still
get rest.
You can still take care ofyourself without going all in.
But if you are already maxed outand then you are like literally
already maxed out your calendar,your body capacity, you are
maxed out.
But as a high achiever, you'relike, more, more, more, more,
(13:41):
more.
I need more.
Cool.
Do you have the capacity forthat right now?
Do you have the capacity to add30% to what we're doing right
now?
Maybe.
Cool.
Like legitimately in your liferight now, can you maintain your
eight hours of quality sleep?
Can we increase your workoutduration slightly and frequency
and intensity and do we havetime for some nutrition auditing
(14:03):
maybe great.
But if no.
You need to come to terms withlike this just might not be,
this might just have to be goodenough right now.
And this is not my people whoare not trying and not willing
to change.
This is my people who are tryingand are willing to change and
have to cut themselves in slackin the seasons when they
(14:25):
literally do not have more togive because if you're trying to
accelerate fat loss or see majorchange, you need enough space in
your life to support it, right?
And most people have that mostof the time, and some people
don't have that.
Some of the time.
It's not about doing more, it'sabout clearing space for what
matters.
Here's the nuance that I don'thear enough coaches talk about.
Sometimes you genuinely don'thave the capacity to go full
(14:48):
throttle, particularly if youare in this, to win this long
term like your whole life.
There are gonna be seasons whereit is not appropriate or a
prior, like your fitness andnutrition is not the utmost
priority to be honest.
Like I'm talking about women whoare acutely grieving, just had a
baby in the past six weeksjuggling six kids and are like
(15:10):
building a house themselves.
That's not most people all ofthe time.
Right?
You have to look at the seasonyou're in, and if your current
season doesn't support a fullbody recomposition goal, that's
okay.
your work is gonna be to makepeace with that and do what is
of the highest priority to youin that season of life.
Maybe right now, your job is tomaintain where you're at.
For most women I work with afterthe age of 35 and 40, if they
(15:34):
would do the work to stopgaining weight, they would be.
Light years ahead of where theywere.
If they just kept going on thetrajectory they were on, it
might just be eating a realmeal, sleeping for more than six
hours, doing a walk, doing twoworkouts.
Those things still count.
But be honest about what you'reasking of yourself in this
(15:55):
season.
Do not shame yourself for notbeing able to do everything, but
don't pretend you're doingeverything either.
So what do you actually need?
What do you actually need tochange your body and your life?
Here's some things that youneed, a plan that fits your
life, a realistic level ofeffort that you can sustain long
term.
And this, we're gonna talk aboutthis on the next podcast
(16:16):
episode, is how I like toapproach fitness and workouts as
a practice, not a journey.
You'll also need a willingnessto shift your beliefs, support a
structure and accountability.
You will need enough stimulus tomake a change, still not fluff.
And that like, that's what we doin muscles and mindset, right?
It's not extreme and it's noteasy.
(16:36):
It's real and it works forever.
This is why I don't believe inone size fits all protocols.
This is why I built muscles andmindset with flexibility and
accountability because real lifedoes not slow down and yet, and
yet you still deserve to feelstrong, to feel grounded,
capable, and calm in your body.
You don't have to earn yourright to start.
(16:57):
You just have to be willing totake one step and we'll help you
take the next one.
So if you are nodding along tothis and thinking, yes, this is
exactly what I've needed, I wantto invite you to apply to come
and work with us.
Whether you are ready for a fulltransformation, one-on-one
coaching, or you just want todip your toes in, talk about it,
there's a way that we cansupport you, even if it's just
continuing to listen to thispodcast, DM me on Instagram or
(17:21):
check the show notes, on thepodcast to apply.
This is your permission slip tostop waiting for the perfect
time and start creating adifferent one.
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