How to Stay Consistent Without Being Perfect: Building Confidence and Self-Trust

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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Transcript

0:00

Hey, welcome back to the Muscles and Mindset Revolution Podcast. The podcast for ambitious women who want to build 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 coach, and after 15 plus years in the fitness industry, I know one thing for sure. Getting results isn't just about what you do, it's about how you think. If you're ready to shift your mindset, build a lifestyle you love and feel confident af you are in the right place, let's dive in. Welcome back to the show everyone. Welcome back. Today we're diving into something. I know so many of you struggle with how to be consistent. Without being perfect. If you've ever felt, like you're either on or off of a program or felt like missing one workout spirals into a whole week off or month off, or if you've ever thought, why can't I just stay consistent? This episode is for you. Before we dive in, if you've been thinking, I wanna lose weight, but I can't stay consistent, or I don't have time. I have a free training for you. It is called if I Wanted to Lose 10 Pounds and had only 20 minutes per day, and it is a five minute training. It is simple strategic, zero fluff, exactly what I would do personally and what we do with our clients inside of muscles and mindset. You can grab it in the show notes below Okay. Let's be honest. If you are anything like my clients, 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 I went on vacation. My kids got sick work, got so crazy, and now I don't know how to get back. Sound familiar. This pattern is so common, and the truth is, this is not about motivation or willpower. It is about your mindset. It is about the stories you're telling yourself when life happens as it will, and how perfectionism sneaks in and shuts everything down. So let's begin here. Consistency isn't about never missing a day, it's about how you talk to yourself when you do miss a day, because missing a few days doesn't break your consistency. Quitting because you missed a few 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 of yourself, if you want that identity of being a strong fit. Healthy, grounded woman. You don't wait for the results to start being consistent. You build consistency first and then the results show up. Let's talk about one of the biggest mindset traps. I see. Once I start seeing results, then I'll be more motivated to keep going, or I'm the type of person who I need to see results to keep going. I hear those phrases a lot. And I have to lovingly call BS on that. That is actually a sneaky form of self-sabotage. It's like you're giving yourself an 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 to see results to continue. That is never going to work because the minute progress slows down or you don't see it right away, you quit. And that just reinforces the cycle. Here's what to do instead, start acting as if you are the woman who is already consistent the one who moves her body consistently the one who chooses nourishing food that feels good the one who doesn't beat herself up for a missed workout, she just shows up the next day. This is what I call the as If principle. It is one of the fastest ways to rewire your habits and your identity. It's not fake it till you make it,'cause you're not faking it. You are acting like the woman who you aspire to be. Stop trying to feel motivated. Stop looking for motivation hacks and start asking yourself, how would the version of me who already 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 would like to have? How would she act? How would the highest future version of myself act today? Let's break this down into something practical, because I understand that theory is cute, but you need real tools, right? So here's the action plan. In three steps, pick your top three non-negotiables. This is something that I do personally every day, every week, every quarter. I was listening to an Ed Mylett podcast last night I love Ed Mylett for his inspiration and his motivation and his productivity hacks. He's a little hustley and masculine for me, but I get a lot out of his podcasts and his speaking, and I heard him say something like, average people assess their progress once a year, right? On New Year's Eve. They sit down and look at how far they've come and set some goals. Slightly above average. People assess their progress and their goals once a quarter. Good achievers or something, he said, you know, assess every month. Great achievers assess every day and high performers assess their goals and achievements daily at the end of the day, and this is something that I'm getting back to doing daily because I was reminded of that, and I do think that that's true. Goal setting is both overrated and underrated, right? It's overrated in the like New Year's resolution kind of way. Lose a hundred pounds kind of way. It's underrated in levels of consistency 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, a consistency where you are identifying several goals for the 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 you sit down right now and say, oh, I had 25 goals for the year and I didn't like move the dial on any of them today. That's gonna feel very overwhelming. You're going to go into overwhelm, you're gonna procrastinate, and then you're gonna shut down and get nothing done and continue that cycle. So I'm always a fan of choosing your top three non-negotiables. And where I come from, everything is negotiable because life happens, right? You get to decide what your non-negotiables are, and that's why I'm a big fan of changing them and choosing them and reassessing them week to week and day to day. So I always recommend never having more than eight goals for the year and no more than three for the month, the week, and the day. So when you know what your goals are, you have like three big projects or goals for the quarter. For the month, and then every single week, every Sunday night, I am writing down how my big three for the last week went. What I'm gonna change, what I'm gonna continue to do, what I'm going to do differently, and what my big three for the coming week are. And then I don't leave it there. I make sure they're on my calendar 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 some questions. We're moving, so there's house stuff. 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 get back to. I have team stuff I have to address. I have personal stuff. I had to order hot lunch, so instead of like trying to do it all at once, I wrote down the top, I maybe six things, but then I don't worry if I don't get past three because I have a capacity. So I'm like, you know, the tax thing, technically I have till the end of April. The travel thing, well that's happening at the end of the month, but hot lunch, the deadline 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 in order and I'm just, oh, podcast. I was like, I gotta do the podcast because there has to be a podcast next week that is number one. And then ordering hot lunch or whatever. So I can't get through the day without those three things being done. Everything after that is gravy. But when you're trying to do it all and you have a to-do list, I call to-do lists, to die lists because they're still there. When you die, you just keep moving the paper around or keep moving the note around it never, you never finish. But when you only choose three things, you can probably get through those in a day and more. So all of that to say number one on your action plan is picking your top three non-negotiables. What are three small, doable things that make you feel grounded, healthy, and strong, and are actually dial movers? I put this poll on my stories yesterday. what's the best compliment that you would love to receive? You are glowing. You're so strong. You're so calm. You have so much energy and for the people who said you're so strong, a lot of them are clients. So I didn't have to ask them this question'cause I know that they're on it. But I messed them and I said, awesome. Like, what are you doing to move the dial and your strength goals today, if that's what you want. What are you doing to move the dial today? You wanna lose 10 pounds? Great. What are you doing to move the dial today? You wanna make a thousand dollars a day? Cool. What are you doing to move the dial on that today? You want a deeper connection with your child. What are you doing to move the dial on that today? Not everything can be important. You get to decide, but then you actually have to execute the dial movers. So for example, that might be like drinking a liter of water eating. One meal filled with vegetables moving your body twice a week. It does not have to be all or nothing. Choose your top three. Number two, this is a James Clear kind of habit. Make them embarrassingly easy. I think he says stupid easy, right? You don't need to run a marathon. If you just want to start doing cardio, walking or running. You just need to start. You just need to start. You won't lose weight. You just need to start, drink half your water before noon. Do a 15 minute workout. If you're currently doing a zero minute workout, 15 minutes is 15 times better than that. Toss together a quick salad or veggie snack to go with your meal. These things might feel too small to matter, but that is the point. Small things done consistently become big changes over time like. This is how bodies of water are built, 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 a missed day ever. You can't mess this up, you guys. The only way you can mess it up is by ruminating on your missed days, workouts, meals, whatever. One skipped day doesn't undo anything. You're going to do hundreds of workouts in your life. I've done thousands. One missed one is a drop in the bucket. The key is what you tell yourself after. Do not quit. Just keep going. Every I said this recently, I think in my podcast episode about successful clients. My most successful clients. Can reframe. They don't get stuck in a poop loop, become a victim, stop and give up. They just simply don't quit this is a tenacity journey. It is not about motivation, willpower, or resources. It is a resilience and tenacity journey. Do not quit. Just keep going. Okay, before we wrap up, I have something 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, I made something just for you. It's a free training called If I Wanted to Lose 10 Pounds and I had only 20 minutes a day and inside I think it's about six minutes long. I walk you through exactly what I would do. There is, like literally exactly what I would do. There's one page for each with the attached PDF. There is example workouts in there. It is in plain English, no fluff, no bs. These are the simple strategic moves that if I wanted to lose 10 pounds or I wanted to put a client through 10 pounds of fat loss, I wanted to double their strength. I wanted them to feel amazing and they only had 20 minutes a day. This is what I would do. You can grab it for free using the link in the show notes. Grab it now. You know, especially if you've been telling yourself, I just don't have time, because this guide proves that you actually do. Okay, here's the truth. Perfection is not required. Consistency is, and consistency doesn't mean never messing up. I need you to know that. It means you show up again and again and again. It means building self trust through action, not just intention. Yeah, we gotta set the goals and we have to set attentions and we have to be open to the solution and receiving guidance, and we still have to take inspired action. We have to put in the work, but you're never gonna do that if you don't keep showing up. So if you want to stop spinning your wheels and start feeling better in your body, in your mind, it starts here. And if this resonated with you, go ahead, go to the link in my show notes and get the free training. If I wanted to lose 10 pounds and 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 showing up. Thank you guys. I'll see you next time. Have a wonderful week.