April 14, 2025 • 13 mins
Welcome back to the Muscles & Mindset Revolution Podcast, the show for ambitious women who want to build strength, feel confident AF, and lose fat without counting calories or falling for BS quick fixes.
In today’s episode, host Anne Jones dives into one of the biggest struggles women face on their fitness journey—consistency. If you’ve ever felt like you’re either “on” or “off” a program, or you’ve spiraled after missing a workout, this episode is for you.
Anne shares the key to consistency: it’s not about perfection, it’s about how you talk to yourself when you fall off track. Discover the As If Principle, a mindset shift that helps you build habits, boost confidence, and get the results you desire—no motivation hacks required.
Get ready to take practical steps towards consistency with Anne’s simple action plan, including how to:
- Pick your top three non-negotiables for success
- Make your habits embarrassingly easy to start
- Reframe missed days so they don’t throw you off track
Plus, grab Anne’s free 5-minute training, “If I Wanted to Lose 10 Pounds and Had Only 20 Minutes a Day”, six minutes long and packed with actionable tips and no fluff.
Tune in now to stop the cycle of perfectionism and start building lasting consistency, confidence, and results.
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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.
(00:00):
Hey, welcome back to the Musclesand Mindset Revolution Podcast.
(00:04):
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 coach, andafter 15 plus years in the
fitness industry, I know onething for sure.
Getting results isn't just aboutwhat you do, it's about how you
(00:26):
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.
Welcome back to the showeveryone.
Welcome back.
Today we're diving intosomething.
I know so many of you strugglewith how to be consistent.
Without being perfect.
(00:46):
If you've ever felt, like you'reeither on or off of a program or
felt like missing one workoutspirals into a whole week off or
month off, or if you've everthought, why can't I just stay
consistent?
This episode is for you.
Before we dive in, if you'vebeen thinking, I wanna lose
weight, but I can't stayconsistent, or I don't have
(01:06):
time.
I have a free training for you.
It is called if I Wanted to Lose10 Pounds and had only 20
minutes per day, and it is afive minute training.
It is simple strategic, zerofluff, exactly what I would do
personally and what we do withour clients inside of muscles
and mindset.
You can grab it in the shownotes below Okay.
Let's be honest.
(01:27):
If you are anything like myclients, you've probably said
something like this before.
I was doing great for two weeks,then I fell off.
I've heard that many times.
Or I was going strong until Iwent on vacation.
My kids got sick work, got socrazy, and now I don't know how
to get back.
Sound familiar.
This pattern is so common, andthe truth is, this is not about
(01:50):
motivation or willpower.
It is about your mindset.
It is about the stories you'retelling yourself when life
happens as it will, and howperfectionism sneaks in and
shuts everything down.
So let's begin here.
Consistency isn't about nevermissing a day, it's about how
you talk to yourself when you domiss a day, because missing a
few days doesn't break yourconsistency.
(02:12):
Quitting because you missed afew days, does break your
consistency.
And here's the kicker, you guys.
Consistency builds confidence.
It builds self trust.
If you want to feel proud ofyourself, if you want that
identity of being a strong fit.
Healthy, grounded woman.
(02:32):
You don't wait for the resultsto start being consistent.
You build consistency first andthen the results show up.
Let's talk about one of thebiggest mindset traps.
I see.
Once I start seeing results,then I'll be more motivated to
keep going, or I'm the type ofperson who I need to see results
to keep going.
I hear those phrases a lot.
(02:53):
And I have to lovingly call BSon that.
That is actually a sneaky formof self-sabotage.
It's like you're giving yourselfan out before you even begin.
Well, if I don't see results,you know, I'm just gonna say I'm
the type of person who needs tosee results to continue.
That is never going to workbecause the minute progress
slows down or you don't see itright away, you quit.
(03:14):
And that just reinforces thecycle.
Here's what to do instead, startacting as if you are the woman
who is already consistent theone who moves her body
consistently the one who choosesnourishing food that feels good
the one who doesn't beat herselfup for a missed workout, she
just shows up the next day.
This is what I call the as Ifprinciple.
(03:37):
It is one of the fastest ways torewire your habits and your
identity.
It's not fake it till you makeit,'cause you're not faking it.
You are acting like the womanwho you aspire to be.
Stop trying to feel motivated.
Stop looking for motivationhacks and start asking yourself,
(03:57):
how would the version of me whoalready has what I desire, who
is already where I want to be,who has the body or the life or
the bank account that I wouldlike to have?
How would she act?
How would the highest futureversion of myself act today?
Let's break this down intosomething practical, because I
(04:18):
understand that theory is cute,but you need real tools, right?
So here's the action plan.
In three steps, pick your topthree non-negotiables.
This is something that I dopersonally every day, every
week, every quarter.
I was listening to an Ed Mylettpodcast last night I love Ed
Mylett for his inspiration andhis motivation and his
(04:40):
productivity hacks.
He's a little hustley andmasculine for me, but I get a
lot out of his podcasts and hisspeaking, and I heard him say
something like, average peopleassess their progress once a
year, right?
On New Year's Eve.
They sit down and look at howfar they've come and set some
goals.
Slightly above average.
(05:00):
People assess their progress andtheir goals once a quarter.
Good achievers or something, hesaid, you know, assess every
month.
Great achievers assess every dayand high performers assess their
goals and achievements daily atthe end of the day, and this is
something that I'm getting backto doing daily because I was
reminded of that, and I do thinkthat that's true.
(05:23):
Goal setting is both overratedand underrated, right?
It's overrated in the like NewYear's resolution kind of way.
Lose a hundred pounds kind ofway.
It's underrated in levels ofconsistency because if you set a
goal in January, it's now April,I doubt you think about it every
week, let alone every day.
But if you have a practice, aconsistency where you are
(05:45):
identifying several goals forthe year, for the quarter, for
the week, and then for the day,they're at top of mind and
you're out of overwhelm if yousit down right now and say, oh,
I had 25 goals for the year andI didn't like move the dial on
any of them today.
That's gonna feel veryoverwhelming.
You're going to go intooverwhelm, you're gonna
(06:06):
procrastinate, and then you'regonna shut down and get nothing
done and continue that cycle.
So I'm always a fan of choosingyour top three non-negotiables.
And where I come from,everything is negotiable because
life happens, right?
You get to decide what yournon-negotiables are, and that's
why I'm a big fan of changingthem and choosing them and
reassessing them week to weekand day to day.
(06:26):
So I always recommend neverhaving more than eight goals for
the year and no more than threefor the month, the week, and the
day.
So when you know what your goalsare, you have like three big
projects or goals for thequarter.
For the month, and then everysingle week, every Sunday night,
I am writing down how my bigthree for the last week went.
(06:48):
What I'm gonna change, what I'mgonna continue to do, what I'm
going to do differently, andwhat my big three for the coming
week are.
And then I don't leave it there.
I make sure they're on mycalendar in order of priority.
I did this this morning.
It's Monday.
It was Monday morning.
I have a lot going on.
I thought my taxes were done.
My accountant has somequestions.
We're moving, so there's housestuff.
(07:09):
I have some travel coming up.
I have to do some things for,we're getting ready for summer
60.
I have projects due there.
I have clients I have to getback to.
I have team stuff I have toaddress.
I have personal stuff.
I had to order hot lunch, soinstead of like trying to do it
all at once, I wrote down thetop, I maybe six things, but
then I don't worry if I don'tget past three because I have a
(07:31):
capacity.
So I'm like, you know, the taxthing, technically I have till
the end of April.
The travel thing, well that'shappening at the end of the
month, but hot lunch, thedeadline is this day and I can't
remember what else was on there.
Getting back to this client,this has to happen today.
Editing these videos, you know,Andy needs those.
This week or whatever.
So then I'm putting them inorder and I'm just, oh, podcast.
(07:52):
I was like, I gotta do thepodcast because there has to be
a podcast next week that isnumber one.
And then ordering hot lunch orwhatever.
So I can't get through the daywithout those three things being
done.
Everything after that is gravy.
But when you're trying to do itall and you have a to-do list, I
call to-do lists, to die listsbecause they're still there.
When you die, you just keepmoving the paper around or keep
(08:15):
moving the note around it never,you never finish.
But when you only choose threethings, you can probably get
through those in a day and more.
So all of that to say number oneon your action plan is picking
your top three non-negotiables.
What are three small, doablethings that make you feel
grounded, healthy, and strong,and are actually dial movers?
(08:36):
I put this poll on my storiesyesterday.
what's the best compliment thatyou would love to receive?
You are glowing.
You're so strong.
You're so calm.
You have so much energy and forthe people who said you're so
strong, a lot of them areclients.
So I didn't have to ask themthis question'cause I know that
they're on it.
But I messed them and I said,awesome.
Like, what are you doing to movethe dial and your strength goals
(08:57):
today, if that's what you want.
What are you doing to move thedial today?
You wanna lose 10 pounds?
Great.
What are you doing to move thedial today?
You wanna make a thousanddollars a day?
Cool.
What are you doing to move thedial on that today?
You want a deeper connectionwith your child.
What are you doing to move thedial on that today?
Not everything can be important.
You get to decide, but then youactually have to execute the
(09:17):
dial movers.
So for example, that might belike drinking a liter of water
eating.
One meal filled with vegetablesmoving your body twice a week.
It does not have to be all ornothing.
Choose your top three.
Number two, this is a JamesClear kind of habit.
Make them embarrassingly easy.
I think he says stupid easy,right?
(09:39):
You don't need to run amarathon.
If you just want to start doingcardio, walking or running.
You just need to start.
You just need to start.
You won't lose weight.
You just need to start, drinkhalf your water before noon.
Do a 15 minute workout.
If you're currently doing a zerominute workout, 15 minutes is 15
times better than that.
Toss together a quick salad orveggie snack to go with your
(10:01):
meal.
These things might feel toosmall to matter, but that is the
point.
Small things done consistentlybecome big changes over time
like.
This is how bodies of water arebuilt, right?
The puddle fills up over time,not all at once.
And lastly, on your action plan,I need you to reframe the missed
days.
I literally do not think about amissed day ever.
(10:26):
You can't mess this up, youguys.
The only way you can mess it upis by ruminating on your missed
days, workouts, meals, whatever.
One skipped day doesn't undoanything.
You're going to do hundreds ofworkouts in your life.
I've done thousands.
One missed one is a drop in thebucket.
The key is what you tellyourself after.
(10:48):
Do not quit.
Just keep going.
Every I said this recently, Ithink in my podcast episode
about successful clients.
My most successful clients.
Can reframe.
They don't get stuck in a pooploop, become a victim, stop and
give up.
They just simply don't quit thisis a tenacity journey.
It is not about motivation,willpower, or resources.
(11:11):
It is a resilience and tenacityjourney.
Do not quit.
Just keep going.
Okay, before we wrap up, I havesomething super practical for
you that will help with this.
So again, if you have ever said,I wanna lose weight, but I
literally don't have the time, Imade something just for you.
It's a free training called If IWanted to Lose 10 Pounds and I
had only 20 minutes a day andinside I think it's about six
(11:34):
minutes long.
I walk you through exactly whatI would do.
There is, like literally exactlywhat I would do.
There's one page for each withthe attached PDF.
There is example workouts inthere.
It is in plain English, nofluff, no bs.
These are the simple strategicmoves that if I wanted to lose
10 pounds or I wanted to put aclient through 10 pounds of fat
loss, I wanted to double theirstrength.
(11:55):
I wanted them to feel amazingand they only had 20 minutes a
day.
This is what I would do.
You can grab it for free usingthe link in the show notes.
Grab it now.
You know, especially if you'vebeen telling yourself, I just
don't have time, because thisguide proves that you actually
do.
Okay, here's the truth.
Perfection is not required.
Consistency is, and consistencydoesn't mean never messing up.
I need you to know that.
(12:16):
It means you show up again andagain and again.
It means building self trustthrough action, not just
intention.
Yeah, we gotta set the goals andwe have to set attentions and we
have to be open to the solutionand receiving guidance, and we
still have to take inspiredaction.
We have to put in the work, butyou're never gonna do that if
you don't keep showing up.
So if you want to stop spinningyour wheels and start feeling
(12:37):
better in your body, in yourmind, it starts here.
And if this resonated with you,go ahead, go to the link in my
show notes and get the freetraining.
If I wanted to lose 10 poundsand had only 20 minutes a day,
you can also DM me.
I love to hear from you.
And until next time, remember,you do not need to do it
perfectly.
You just need to keep showingup.
Thank you guys.
(12:58):
I'll see you next time.
Have a wonderful week.
Hey, welcome back to the Musclesand Mindset Revolution Podcast.
(00:04):
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 coach, andafter 15 plus years in the
fitness industry, I know onething for sure.
Getting results isn't just aboutwhat you do, it's about how you
(00:26):
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.
Welcome back to the showeveryone.
Welcome back.
Today we're diving intosomething.
I know so many of you strugglewith how to be consistent.
Without being perfect.
(00:46):
If you've ever felt, like you'reeither on or off of a program or
felt like missing one workoutspirals into a whole week off or
month off, or if you've everthought, why can't I just stay
consistent?
This episode is for you.
Before we dive in, if you'vebeen thinking, I wanna lose
weight, but I can't stayconsistent, or I don't have
(01:06):
time.
I have a free training for you.
It is called if I Wanted to Lose10 Pounds and had only 20
minutes per day, and it is afive minute training.
It is simple strategic, zerofluff, exactly what I would do
personally and what we do withour clients inside of muscles
and mindset.
You can grab it in the shownotes below Okay.
Let's be honest.
(01:27):
If you are anything like myclients, you've probably said
something like this before.
I was doing great for two weeks,then I fell off.
I've heard that many times.
Or I was going strong until Iwent on vacation.
My kids got sick work, got socrazy, and now I don't know how
to get back.
Sound familiar.
This pattern is so common, andthe truth is, this is not about
(01:50):
motivation or willpower.
It is about your mindset.
It is about the stories you'retelling yourself when life
happens as it will, and howperfectionism sneaks in and
shuts everything down.
So let's begin here.
Consistency isn't about nevermissing a day, it's about how
you talk to yourself when you domiss a day, because missing a
few days doesn't break yourconsistency.
(02:12):
Quitting because you missed afew days, does break your
consistency.
And here's the kicker, you guys.
Consistency builds confidence.
It builds self trust.
If you want to feel proud ofyourself, if you want that
identity of being a strong fit.
Healthy, grounded woman.
(02:32):
You don't wait for the resultsto start being consistent.
You build consistency first andthen the results show up.
Let's talk about one of thebiggest mindset traps.
I see.
Once I start seeing results,then I'll be more motivated to
keep going, or I'm the type ofperson who I need to see results
to keep going.
I hear those phrases a lot.
(02:53):
And I have to lovingly call BSon that.
That is actually a sneaky formof self-sabotage.
It's like you're giving yourselfan out before you even begin.
Well, if I don't see results,you know, I'm just gonna say I'm
the type of person who needs tosee results to continue.
That is never going to workbecause the minute progress
slows down or you don't see itright away, you quit.
(03:14):
And that just reinforces thecycle.
Here's what to do instead, startacting as if you are the woman
who is already consistent theone who moves her body
consistently the one who choosesnourishing food that feels good
the one who doesn't beat herselfup for a missed workout, she
just shows up the next day.
This is what I call the as Ifprinciple.
(03:37):
It is one of the fastest ways torewire your habits and your
identity.
It's not fake it till you makeit,'cause you're not faking it.
You are acting like the womanwho you aspire to be.
Stop trying to feel motivated.
Stop looking for motivationhacks and start asking yourself,
(03:57):
how would the version of me whoalready has what I desire, who
is already where I want to be,who has the body or the life or
the bank account that I wouldlike to have?
How would she act?
How would the highest futureversion of myself act today?
Let's break this down intosomething practical, because I
(04:18):
understand that theory is cute,but you need real tools, right?
So here's the action plan.
In three steps, pick your topthree non-negotiables.
This is something that I dopersonally every day, every
week, every quarter.
I was listening to an Ed Mylettpodcast last night I love Ed
Mylett for his inspiration andhis motivation and his
(04:40):
productivity hacks.
He's a little hustley andmasculine for me, but I get a
lot out of his podcasts and hisspeaking, and I heard him say
something like, average peopleassess their progress once a
year, right?
On New Year's Eve.
They sit down and look at howfar they've come and set some
goals.
Slightly above average.
(05:00):
People assess their progress andtheir goals once a quarter.
Good achievers or something, hesaid, you know, assess every
month.
Great achievers assess every dayand high performers assess their
goals and achievements daily atthe end of the day, and this is
something that I'm getting backto doing daily because I was
reminded of that, and I do thinkthat that's true.
(05:23):
Goal setting is both overratedand underrated, right?
It's overrated in the like NewYear's resolution kind of way.
Lose a hundred pounds kind ofway.
It's underrated in levels ofconsistency because if you set a
goal in January, it's now April,I doubt you think about it every
week, let alone every day.
But if you have a practice, aconsistency where you are
(05:45):
identifying several goals forthe year, for the quarter, for
the week, and then for the day,they're at top of mind and
you're out of overwhelm if yousit down right now and say, oh,
I had 25 goals for the year andI didn't like move the dial on
any of them today.
That's gonna feel veryoverwhelming.
You're going to go intooverwhelm, you're gonna
(06:06):
procrastinate, and then you'regonna shut down and get nothing
done and continue that cycle.
So I'm always a fan of choosingyour top three non-negotiables.
And where I come from,everything is negotiable because
life happens, right?
You get to decide what yournon-negotiables are, and that's
why I'm a big fan of changingthem and choosing them and
reassessing them week to weekand day to day.
(06:26):
So I always recommend neverhaving more than eight goals for
the year and no more than threefor the month, the week, and the
day.
So when you know what your goalsare, you have like three big
projects or goals for thequarter.
For the month, and then everysingle week, every Sunday night,
I am writing down how my bigthree for the last week went.
(06:48):
What I'm gonna change, what I'mgonna continue to do, what I'm
going to do differently, andwhat my big three for the coming
week are.
And then I don't leave it there.
I make sure they're on mycalendar in order of priority.
I did this this morning.
It's Monday.
It was Monday morning.
I have a lot going on.
I thought my taxes were done.
My accountant has somequestions.
We're moving, so there's housestuff.
(07:09):
I have some travel coming up.
I have to do some things for,we're getting ready for summer
60.
I have projects due there.
I have clients I have to getback to.
I have team stuff I have toaddress.
I have personal stuff.
I had to order hot lunch, soinstead of like trying to do it
all at once, I wrote down thetop, I maybe six things, but
then I don't worry if I don'tget past three because I have a
(07:31):
capacity.
So I'm like, you know, the taxthing, technically I have till
the end of April.
The travel thing, well that'shappening at the end of the
month, but hot lunch, thedeadline is this day and I can't
remember what else was on there.
Getting back to this client,this has to happen today.
Editing these videos, you know,Andy needs those.
This week or whatever.
So then I'm putting them inorder and I'm just, oh, podcast.
(07:52):
I was like, I gotta do thepodcast because there has to be
a podcast next week that isnumber one.
And then ordering hot lunch orwhatever.
So I can't get through the daywithout those three things being
done.
Everything after that is gravy.
But when you're trying to do itall and you have a to-do list, I
call to-do lists, to die listsbecause they're still there.
When you die, you just keepmoving the paper around or keep
(08:15):
moving the note around it never,you never finish.
But when you only choose threethings, you can probably get
through those in a day and more.
So all of that to say number oneon your action plan is picking
your top three non-negotiables.
What are three small, doablethings that make you feel
grounded, healthy, and strong,and are actually dial movers?
(08:36):
I put this poll on my storiesyesterday.
what's the best compliment thatyou would love to receive?
You are glowing.
You're so strong.
You're so calm.
You have so much energy and forthe people who said you're so
strong, a lot of them areclients.
So I didn't have to ask themthis question'cause I know that
they're on it.
But I messed them and I said,awesome.
Like, what are you doing to movethe dial and your strength goals
(08:57):
today, if that's what you want.
What are you doing to move thedial today?
You wanna lose 10 pounds?
Great.
What are you doing to move thedial today?
You wanna make a thousanddollars a day?
Cool.
What are you doing to move thedial on that today?
You want a deeper connectionwith your child.
What are you doing to move thedial on that today?
Not everything can be important.
You get to decide, but then youactually have to execute the
(09:17):
dial movers.
So for example, that might belike drinking a liter of water
eating.
One meal filled with vegetablesmoving your body twice a week.
It does not have to be all ornothing.
Choose your top three.
Number two, this is a JamesClear kind of habit.
Make them embarrassingly easy.
I think he says stupid easy,right?
(09:39):
You don't need to run amarathon.
If you just want to start doingcardio, walking or running.
You just need to start.
You just need to start.
You won't lose weight.
You just need to start, drinkhalf your water before noon.
Do a 15 minute workout.
If you're currently doing a zerominute workout, 15 minutes is 15
times better than that.
Toss together a quick salad orveggie snack to go with your
(10:01):
meal.
These things might feel toosmall to matter, but that is the
point.
Small things done consistentlybecome big changes over time
like.
This is how bodies of water arebuilt, right?
The puddle fills up over time,not all at once.
And lastly, on your action plan,I need you to reframe the missed
days.
I literally do not think about amissed day ever.
(10:26):
You can't mess this up, youguys.
The only way you can mess it upis by ruminating on your missed
days, workouts, meals, whatever.
One skipped day doesn't undoanything.
You're going to do hundreds ofworkouts in your life.
I've done thousands.
One missed one is a drop in thebucket.
The key is what you tellyourself after.
(10:48):
Do not quit.
Just keep going.
Every I said this recently, Ithink in my podcast episode
about successful clients.
My most successful clients.
Can reframe.
They don't get stuck in a pooploop, become a victim, stop and
give up.
They just simply don't quit thisis a tenacity journey.
It is not about motivation,willpower, or resources.
(11:11):
It is a resilience and tenacityjourney.
Do not quit.
Just keep going.
Okay, before we wrap up, I havesomething super practical for
you that will help with this.
So again, if you have ever said,I wanna lose weight, but I
literally don't have the time, Imade something just for you.
It's a free training called If IWanted to Lose 10 Pounds and I
had only 20 minutes a day andinside I think it's about six
(11:34):
minutes long.
I walk you through exactly whatI would do.
There is, like literally exactlywhat I would do.
There's one page for each withthe attached PDF.
There is example workouts inthere.
It is in plain English, nofluff, no bs.
These are the simple strategicmoves that if I wanted to lose
10 pounds or I wanted to put aclient through 10 pounds of fat
loss, I wanted to double theirstrength.
(11:55):
I wanted them to feel amazingand they only had 20 minutes a
day.
This is what I would do.
You can grab it for free usingthe link in the show notes.
Grab it now.
You know, especially if you'vebeen telling yourself, I just
don't have time, because thisguide proves that you actually
do.
Okay, here's the truth.
Perfection is not required.
Consistency is, and consistencydoesn't mean never messing up.
I need you to know that.
(12:16):
It means you show up again andagain and again.
It means building self trustthrough action, not just
intention.
Yeah, we gotta set the goals andwe have to set attentions and we
have to be open to the solutionand receiving guidance, and we
still have to take inspiredaction.
We have to put in the work, butyou're never gonna do that if
you don't keep showing up.
So if you want to stop spinningyour wheels and start feeling
(12:37):
better in your body, in yourmind, it starts here.
And if this resonated with you,go ahead, go to the link in my
show notes and get the freetraining.
If I wanted to lose 10 poundsand had only 20 minutes a day,
you can also DM me.
I love to hear from you.
And until next time, remember,you do not need to do it
perfectly.
You just need to keep showingup.
Thank you guys.
(12:58):
I'll see you next time.
Have a wonderful week.
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