How to Get Consistent (and Stay That Way) Before the Holidays Hit

Episode Transcript
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(00:00):
Welcome to the Muscles andMindset Revolution, the podcast

(00:03):
for ambitious women who want tobuild strength, feel confident,
af and lose fat for good.
Without counting calories or bs,quick fixes.
I'm your host, Anne Jones,certified life coach, personal
trainer and mindset expert, andtoday we're talking about a
topic that everyone brings upthis time of year.
How do I get consistent beforethe holidays hit?
Like how do I stop waiting forthings to calm down and actually

(00:25):
build momentum now?
I'm gonna share with you whatyou actually need to be
consistent and what most peoplethink they need to be
consistent.
Let's talk about it.
Okay, first things first.
This time of year is like theBermuda Triangle of Consistency.
our team member, Laura calls itRocktober.
So right now we're just enteringNovember, just finishing up
October.
She calls it Rocktober.
Every year she feels like shejust gets rocked.

(00:48):
You're coming off back toschool.
Chaos.
Thanksgiving just happened.
For us there are birthdays andeven my clients are tons of
Scorpios, tons of Novemberbirthdays.
Always happy birthday to all myNovember birthday clients.
There are family visits, right?
Holiday prep, flu season, end ofthe year, deadlines, parent
teacher conferences, usuallydarker days, less energy, not to

(01:09):
mention the upcoming Daylightsavings hangover.
so your nervous system is like,can we not add a workout plan on
top of this?
You are going to have resistancemost likely, unless you are
already very consistent.
It's very normal for you, and Itotally get it.
And here's what I know to betrue.
Waiting until after the holidaysis another version of all or

(01:29):
nothing thinking because whathappens in January?
You're FREAKING exhausted.
You probably get sick, you'velost your momentum.
You've spent two monthsreinforcing that you don't
prioritize yourself when life isfull.
And then starting feels evenharder.
And yet we often anticipate orexpect that January 1st will
come and we'll be a completelydifferent person who has a

(01:51):
completely different set ofhabits and consistency.
Right.
I've been victim to this too.
I totally get it.
So I'm gonna share with you whatyou actually need to be
consistent and what most peoplethink they need to be
consistent.
here's what most people thinkthey need to be consistent.
More time, more motivation, aperfect plan, to feel ready,
more control of their situation,but none of those are actually

(02:11):
required.

Here's what you do need (02:12):
number one, a clear reason why this
matters to you right now.
Why is now the time?
Why do you want it and why doyou want it now?
Not in January, not in somemythical, fantastical, calmer
season, but now because yourbody energy and your confidence
are not on pause, just becauseit's Q4 at the office or
whatever, I need you to know.
And I always say this, I needyou to know your why and not, it

(02:35):
doesn't even have to be a deepsense of purpose kind of why?
But I will just use this verysimple example because the
number one.
A goal that women come to mewith is wanting to lose weight.
Wonderful.
I'm here for it, right?
I'm a fat loss coach.
That's what we do.
We lose fat, we lose bodyweight, and I'm always gonna ask
you why.
Cool.
Why do you want that?
Because the number is just anumber.
It has no meaning other than themeaning that you give which you

(02:58):
heard from someone else learnedvia society, your familial
upbringing or your culture.
Your weight has no meaning.
It doesn't make you feel moreconfident.
So what I always want to know,what is it that you really want?
You don't wanna lose weight.
You want to feel confident.
You want more energy, you wannabe more mobile.
You want to, have the energy tokeep up with your kids.
You wanna go hiking, you wannabe front and center in the in

(03:19):
family photos.
You won't feel sexy.
These are the things that youwant, and you have a belief that
losing weight will cause thosethings, and that's fine.
That can help for sure, and youstill need to know why, because,
and you may have heard thisbefore, motivation is very
fleeting when it is only focusedon that arbitrary number because
if we're only focused on thatnumber and it's not moving fast
enough as it won't because it'sgonna take longer than you want

(03:42):
to be honest with you.
Then we're constantly, if we'reattached to that number, we're
constantly in that, well, what'sthe point cycle?
And then we give up.
And then what's the result?
You're inconsistent.
So number one thing you need isa clear reason why this matters
to you and why now.
Number two, you need a doablecontainer, something that fits
your actual life, not thefantasy version where you meal

(04:03):
prep every Sunday and haveunlimited childcare.
So just for example, like insidemuscles and mindset.
My clients do mostly, I wouldsay on average, like 40 minute
workouts, 20 to 45 minutestrength workouts.
Nobody's doing a 90 minutebootcamp.
It is not necessary, and that isnot like, it is not realistic.
It does not fit into mydemographic for sure of like
mostly working moms,professional women.

(04:25):
No.
They learn how to eat in a waythat doesn't feel like another
job.
And that is why they'reconsistent through holidays,
travel and flu season.
And I should say having been afitness professional for 16
years now and having hadcoaching clients through, seven,
eight Christmas seasons now.
I'm actually very proud to saythat, when we meet as a team in

(04:47):
December and January.
We are often saying likenobody's really off track.
Like everyone's just like doingtheir thing.
It's not really a thing anymore.
It's not really like people arestruggling during the holidays
because they started beforeChristmas and already got really
consistent through the holidays,traveling and flu season.
Yes.
Okay.
Number three.
You need a nervous system thatfeels safe to show up
consistently.

(05:07):
If every time you miss aworkout, you see it as a failure
and your brain spirals intoshame.
Or if every time you eat acookie or ice cream again, you
frame it as a failure, you feellike you've ruined everything.
Consistency is going to feellike emotional whiplash.
We need to build capacity forflexibility and structure.
I always say we have a plan.

(05:28):
The plan is flexible.
You need structure.
You will have to work hard, andit can feel easy, it can feel
flexible.
Discipline works long term whendiscipline comes from self
respect, not self punishment.
Okay, now I'm gonna share withyou the three ways to get
consistent starting today, rightwhen you listen to this podcast.
So if you're listening to thisthinking,'okay, Anne, like I get

(05:49):
it.
But what do I do?' Today I'mgonna give you a very simple
three step plan.
Here it is.
Number one, pick your anchorhabit.
This is your minimum effectivedose.
I am all about a minimumeffective dose.
Why waste, energy and time doingmore than is required to get the
result that we desire?
So for example.
Three strength workouts a week,protein at every meal,
vegetables at every meal, a 15minute walk every day, not all

(06:10):
three.
If you are not doing any ofthose things, I just want you to
pick one, or yours might bedifferent, but please pick one
thing.
I also have a free resource,which I can link here called
What I Would Do if I wanted tolose 10 pounds and only had 20
minutes a day, and it breaksdown specifically exactly what
my team and I.
Do and would do with a clientwho wanted to lose 10 pounds and
only had 20 minutes a day.
It's broken into, like foodmindset and physical activity.

(06:34):
Very simply, very possible.
But for now, I want you to pickone and, I'll put the link for
the free resource in the shownotes here, and you can download
it and then you can have yourown to choose But this is your
non-negotiable but flexibleanchor.
You're allowed to adjust sets,timing, food choices, but the
habit itself anchors you back toyour identity.
That's how you createconsistency.

(06:55):
It has to be realistic.
So that's number one is chooseone, anchor.
Number two, use the next fivedays rule.
Don't try to plan for the wholeholiday season.
Just ask yourself, what willconsistency feel like for me
over the next five days?
You'll be shocked at how muchmomentum builds when you zoom in
and simplify over a shortduration of time.
My clients who lost 10, 20, 30,a hundred pounds did not do it

(07:18):
in 12 weeks Sprints, let me tellyou, they did it in micro
stretches of consistency.
That compounded they didsomething real simple that's
unquittable has to beunquittable or you're going to
quit it.
And then when that became verynormal for them, they added a
second thing.
That's how you compound andincrease your capacity.
The third thing you can do todayis pre decide your, I'm still

(07:39):
doing something.
Options.
This is key.
So when life throws curve ballsas it will, there's never gonna
be a scenario where.
It's your life is not gonna beinterrupted.
Your kids are gonna get sick.
You're gonna get sick.
Your work is going to explode orimplode.
Your energy's gonna be fried.
You need a plan B.
That still counts and will stillmove the dial.
Minimum effective dose, forexample, have a 15 minute full

(07:59):
body circuit in your back pocketinstead of a full lift.
One, at least in my freeresource, how to lose 10 pounds
when you only have 20 minutes aday.
A protein smoothie when dinnerfalls apart.
That's not my ideal go-to foryou, let's not make that a
habit, but have it in your backpocket, or like a sandwich or or
a walk in a podcast instead ofskipping everything.
I actually did this the otherday I think it was Sunday.

(08:20):
We had been doing a bunch offamily stuff.
I hadn't really been outside, Ihadn't worked out.
And I was like, I had an hourbefore dinner and I was like, do
I work out?
Do I go for a walk?
Because then I've gone for awalk and I've also gotten and I
went for the walk and it feelsso good.
And I'm so glad that I did andI'm gonna do it again.
Even though I did work out thismorning, I'm gonna go for that
walk again with my mom rightafter this podcast because I
wanna get outside.
You don't need to be perfect,but you do need to stay in

(08:41):
motion.
Momentum matters.
Remember, it's easier to steer amoving car than to start one
cold, right?
It's easier to push that boulderup a hill when you already have
momentum.
It's hard once you stop andstart falling back.
So you don't need to overhaulyour life before the holidays,
but you do need to decide who doI want to be in this season?
What version of me do I want tobring into the new year, and

(09:02):
what is one thing that I can dotoday to align with that
version?
Consistency does not come frombeing perfect, hear me say that.
It comes from being willing tokeep coming back to yourself
even when life is full,especially when life is full.
If you have been listening tothis thinking, I know I need to
get consistent, but I also knowthat my nervous system feels
fried and maxed out.

(09:23):
Right now.
I have something just for you.
Every year I coach my clientsthrough a four week series
called Nervous System, November.
So if you join muscles andMindset.
Anytime in November, it is freeto you, but I'm also offering
the first masterclass trainingfor free to you.
You wanna come.
The first training that we do innervous system November, is
called Brain to Body.
It's all an introduction to thenervous system, what your brain

(09:44):
body connection has to do withyour fitness journey and losing
weight, and also how to regulateyour body, shift outta stress
mode and actually stayconsistent even when life feels
full.
You will learn how to spot yournervous system's, red flags, how
to stop all or nothing cycles,and what to do when motivation
disappears.
It's happening on November 5thand very soon, so you can just

(10:04):
email me to grab your free spot.
Email me, dm me on Instagram at@annejonesfit, and just let me
know you wanna come and we'lladd you to the invite list.
This is quite honestly the firststep towards sustainable
results, and if you've ever feltlike your body is fighting you
or fighting your goals, this isfor you.
So email me to register now toget an invite or DM me.
It's totally free and I wouldlove to see you there.

(10:24):
And hey, if you found thisepisode helpful, do me a favor
and leave a quick five starreview.
It helps more women to find theshow and stop white knuckling
their fitness goals through theend of the year.
See you next time.

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