SPEAKER_00 0:00

Guys, welcome back to Mindset Meets Muscle. So Tasha and I have been talking, and we can both agree that everyone says they want change. You will hear it all the time. I want to lose fat. I want to feel fitter. I want to have more energy. I want to be able to run a fucking marathon. I don't know. But that confidence that you want to feel again. And these are all incredible, amazing points. And you should absolutely have them. But wanting something and actually committing to it are absolutely without doubt two different things. Because the truth is, a lot of people are just kind of hovering. They're just dipping their toe in and then they're pulling it back out. And they're kind of in, kind of out all the time. And it's a workout here. Maybe it's uh a couple of good days that I'll eat in my nutrition goals, I'll hit my macros. And then we get this burst of motivation on a Monday, and maybe it's towards midweek, it's already gone. And then they sit there wondering why nothing is changing because of this bit in, bit out kind of vibe. And I get it because it's comfortable to stay in middle ground. It feels safe, it feels easier. It's not pushing yourself too hard, it's not sacrificing too much. But you're also in a loving way, you're not moving forward and you're not moving forward towards your goals. And that is the honest part people don't always want to hear, and it could be quite brutal. But you've got to have a realization and you have to understand that lasting results don't come from half-hearted efforts. You they come from the full kebang, you know, the full I'm all in. And if you truly want to see changes within your body, within your fitness, within your mindset, you have to make a decision. And it's not let's just sort of see how it goes. It's a real one, that kind of where you draw the line and say, I'm actually fucking doing this now. I'm gonna go all guns blazing, I'm gonna go all deep in. Because dipping a toe in might feel like you're trying, but sometimes it's not really enough to see that transformation.

SPEAKER_01 1:55

And as you said, it's a bit of a protective mechanism. Yeah. Because a lot of us fear failure. And we, I think, are almost afraid that what if I go all in and it doesn't work? What if I go all in and I don't actually get the result that I that I want? And it's that, it's that protection mechanism. Oh, if I've only gone in halfway and I don't see the result that I want, then at least it wasn't my fault. At least it's not something wrong with me. And I think we think this way because diet culture and sort of the way that methods of losing weight and getting our dream body in the past have been so unsustainable and so impossible that we do like, I grew up trying to starve myself and thinking, oh my god, I can't do this, there's something wrong with me. So, whatever method you try now, you might just not go all in because your body's protecting you because you've you've had that experience in the past where you couldn't stick to it and you felt shit because you felt like you were to blame. You failed and you thought there was something wrong with you. But we know that this method that we preach and what we do with our clients, we know it works 1000%. Like there is no doubt in our minds, and there is no doubt that if you go all in with the right approach, that you are going to see that change. And you've just got to back yourself, you've got to believe in yourself, and you've got to trust the process that yes, if you do put the investment in, put the time in, you go 100% all in, you really commit, you're gonna see the results no matter what. And just take the pressure off, take the take the time frame out of it. Like you are going to see that, you're gonna see that progress. And I think people probably misunderstand what going all in actually means. And again, it comes back to like it's a sustainable approach. When we're not, we're not saying you gotta be really extreme. We're not saying that you've got to do something that feels impossible. You don't have to cut everything out, you don't have to train twice a day, you don't have to be perfect 24-7 because that's not sustainable. And that is what leads to us thinking, oh fuck, we failed. No, going all in is all about the specific approach that works for you and sticking to that. And it's about you setting standards from yourself and making sure that what you are doing, your actions align with your expectations. And it's actually about you taking your goals seriously and being like, no, I'm I'm gonna commit to this and I'm gonna commit to this thing that I want. And it's okay if I don't get it right every single day. But I'm gonna go all in and I'm gonna say, I don't care how long it takes, I don't care how hard it is, I don't care if my day is not perfect every single day, but I'm gonna wake up each and every day and decide that I'm gonna show up. Not based on your mood, not based on how you feel, not based on motivation. You're just going to show up and that's why you're gonna see progress. And it means building non-negotiables. It means deciding that this is your identity now. Like you're gonna train, you're going to follow the plan over your mood, even on the days that you feel tired, even on the days where it feels stressful, but you're gonna do something that feels possible for you, right? It's gonna be sustainable for you, and you're gonna think, even if you feel shit, like I'm still gonna be able to do this, I can still do this thing. And I think that's really, that's really what all in means. And that's that's the people that see the results, is they show up no matter what, but they know that they're capable of showing up no matter what. You know that it's not going to be impossible. And that's the difference, right? It's it's not being perfect, it's about being consistent and knowing no matter what you're going through in life, you're still gonna be able to stick to it because it's a sustainable approach for you. Like that's all in.

SPEAKER_00 5:48

And I think that's it, isn't it? Because I think people expect all in to be perfect. You're not gonna be perfect, right? It's far from it, right? You need to be all in with your goals. That means, yeah, sometimes you're not gonna meet a hundred percent that you did maybe last week, but it's the hundred percent for that day. And so I think people have this expectation that nothing will go wrong. That that if they're not, if they're all in, then it has to be 100% all the time and that you can make, you can't make errors. But errors are human. We are human, we're not built like robots. You will learn from mistakes. You know, you will maybe, I don't know, go to a job where you're traveling and you didn't meal prep or you didn't sort of plan for thought process ahead. You just grabbed what you could on the go. And then you went over your macros, you didn't mean protein, right? Some people that could derail their brain and they'll be like, oh my god, I didn't meet it. Some people could be like, I don't give a shit. Like it is what it is. But ultimately, that would be like a lesson, right? You'd be like, right, okay, next time maybe I'll just think about that head and our prep a little bit more. So it's not being all in being, I'm made to meet 100% each and every day. It's all in being like, I'm gonna try and do my very fucking best. And I think it's something that needs to be said because it is a big one. You can't expect your life to stay exactly the same and then get different results. There will have to be a shift, you know? If nothing changes in your routine, your habits and your priorities will pretty much stay the same and the results will stay the same. And it's that simple. And if you're going right, I I'm gonna be on it Monday through to Thursday, and then the weekends I'm gonna be loads of, I'm gonna be really, really slack, you're probably not gonna ever see that transformation that you really want. Also, you're not really gonna build in those habits that you really want. So when you when we say all in, we're talking almost about being honest with yourself. If you actually prioritising your goals, are they a thought process at the top? And sometimes prioritizing yourself and being honest with yourself can be really fucking uncomfortable. And it could actually highlight things that maybe you're doing that are stopping you, or or a little bit of self-sabotage. And I say that with love because we've all been there. We've all been there. But it's not just, I guess we can't just say we want something. We actually have to make space for it. We actually have to create an environment that can benefit us with this goal. Because change requires, I guess, a bit of trade-offs. It requires us to make some adaptations and some changes. And it might mean saying no to things. And it's not being restrictive, but it might mean saying, like we say about if it's not a hell yes, it's a no, right? And it's definitely something like that. Like if you're not vibing 100% on going out for multiple meals per week, it's a no, you know? And that's not being restrictive, that's just being within your goals in a sense, and then you know you'll have a little bit more flexibility later down the line. And it's prioritizing your goals over something you say you want, but never really make the space and the time for.

SPEAKER_01 8:39

Do you know what I think as well? I think people are very afraid of failure. Yeah. And I would, I would challenge anyone listening to this to ask yourself, what are you afraid of about failure? Because actually, when we boil it down, is it really that bad if you fail? Like also, what even is failure? Because we very much like we embrace failure, right? Yeah. Because we see failure as lessons. And the only way that you can truly fail is if you give up. But if something has not gone quite right, if maybe you you had your standards up here really high, you only hit like significantly below that. But you still did something. Like you could look at that as failure, or you could look at that as, okay, it didn't quite go to plan today. I still did some things towards my goal, which is a massive win. But also, what can I take from this and what can I learn so that the next time I have a day like that that doesn't go to plan, I can still meet my standards and I can still do the things that I want to do. But that's just it.

SPEAKER_00 9:42

Is that your first point, absolutely right? But the second point is you need to learn from it because then you can get people that go round in circles and in circles because they don't quite then go, right, okay, well, I learned from that, so I'm gonna do things slightly differently next time. Because then you can just repeat the pattern, you know, you can repeat the, you know, I don't know, go out and get fucked up, go out and just drink whatever, go out and eat, start and make desserts and drink 17 bottles of fucking magnums. I mean, please don't obviously take that, literally. But you know what I'm saying? So you can either go, right, okay, I'm gonna make adaptations and changes. And also, just to be fair, is that those adaptations and changes might come a little bit less, they might still happen, right? Those those little slip-ups or or the little moments, but they might become less. And so it might be like a space of say you maybe, you know, even looking at I've got a lot of uh girls with, you know, overconsumption and binge eating, right? So it might be the fact it doesn't just stop overnight, you don't just get suddenly healed by that, but it might become a less frequent thing. So maybe it's not every week anymore, it's every other week, or it's every once a month, or it's every two months, and it's once every six months. And then you start to realise actually it's not part of your lifestyle anymore.

SPEAKER_01 10:52

That's it. I think also it's as you say, like it just happens, it happens gradually. It's like when we had Hattie on last week, and if you guys haven't listened to that episode, go back and listen to it. But she says, How can we we we expect ourselves to go from a blue belt to a black belt overnight? And that's not gonna happen. That takes years and years and years and years of practice. And a lot of people, I mean, we talk about this a lot, like people want things immediately, but if we're doing things the right way, the way that's actually gonna get you results and keep them long term, it's not gonna be immediate because this is a skill like anything else. And if you're coming in as a beginner, you need to put in the reps and you can't just expect to be perfect. And if you expect to be perfect, you're always gonna stay stuck because you're gonna fall at the first hurdle and you're not gonna get back up because you're gonna be, oh, well, that wasn't perfect. So, like, whatever, let me just like say fuck it. And and then you fall into that all or nothing mindset. But no one's perfect. Like, I went out for a pub Sunday lunch yesterday. I was 600 calories over my target because I wanted a chocolate brownie with honeycomb ice cream. Was it like a chocolate brownie? It was amazing. It was like chocolate brownies I've ever had. And I'm 600 calories over my target, which was which was not ideal, obviously. I didn't plan that. I didn't plan to be that much over, but it happens, it's life. And it's not, I haven't failed. All I need to do now is reduce my calories for this week by maybe a hundred from each day for six days, and then I'm back into balance, like, like, like nothing's really gone wrong. And that's that's a choice that I was willing to make. And yeah, I need to make a slight sacrifice to to to balance everything out. But that's that's not me failing. That's me making a decision in the moment, being okay with that, and then changing my behavior subsequent to that to make small sacrifices because of what I did. But I'm still gonna be moving forward, and it's it's our mindset that I think really, really holds us back and trying to be perfect is gonna get you nowhere.

SPEAKER_00 12:56

It's also the perception of what you think is perfect, right? So you go out, you have a brownie, and you're like, yeah, but I can absolutely calorie cycle, right? I can still have my fucking brownie and I can still get my goals. But the thing is, I think it can derail people's brains to go, I've had a brownie, I fucked it. But then they forget the tracking element, right? So they then forget, like, actually, if I just tracked what I consumed and I was honest with it, because there are gonna be times, I'm telling you now, where your calories might be set to fucking 2000 and you consume four. I'm telling you, it's gonna happen, right? And actually being honest with yourself and seeing that and go, actually, okay, it is what it is. I'm gonna try, and obviously reducing 2,000 is quite an extremity, but I'm gonna try and give myself a little bit of leeway and pull back my calories elsewhere. Because if you think that you failed by having X amount of calories over, you will do that on a K uh on a regular. Like it's gonna happen. You're gonna go for meals out and not just in a deficit. This is maintenance life, right? If you're trying to maintain a physique, you know, obviously to maintain, we need to be in maintenance calories. There are gonna be times where you absolutely go over calories, and just looking at that balance and that te-t-totter will be everything. I think maintenance is where people struggle a little bit more. I think it's the diet after the diet, it's how you incorporate that.

SPEAKER_01 14:19

Yeah, because also there's less room for error when you're in maintenance, right? If you're in a diet and you're you're in a deficit every single day, and then you go out and you consume like 3,000 calories. You'll you're overall in the week, maybe you're bringing yourself back to maintenance. Maybe that week has just been like a bit of diet break. But when your calories are then higher and we're at maintenance every single day, and you go out and you consume 3,000 calories, you're in a surplus. And this is why people struggle to maintain their fat loss because they're not giving the maintenance the same amount of dedication and respect. And again, it comes back to that we got to be all in all the time. They're not giving your maintenance phase that same, that same level of discipline. And it really does require that. It's the only thing that changes is the amount of food that you're consuming. But the the habits and the behaviors that we build should stay the same. And this is why I'm such a big advocate of slow, steady, gentle weight loss, because if it happens slower, it's going to teach you those habits and those behaviors over time to help you stay there and you carry that easily into maintenance. And that is where we see long-term change and actually being able to maintain those results. And I think it comes to really also like visualizing that version of you. Who do you want to be? Like, you need to get comfortable with that. You need to get comfortable with picturing the version of you that is strong, that is confident, that is more energized, and the version of you that isn't going all in, that's not doing things half-arse, right? You're not skipping your workouts every other week. You're not constantly restarting. Like, that's fucking exhausting, being in that cycle of like restarting every single week. You're not waiting to feel motivated. No, you're relying on the habits that you have built, you're relying on the systems that you have in place. And you are continuously holding yourself to that high standard. And I think we all underestimate ourselves. And we all don't believe that we can be above average. Like we absolutely can. And you should hold yourself to a high standard because you're worthy of that. And if you want to become that person, you need to start acting like them now because that's that's the only way that you're gonna get there. Your outcome is a byproduct of how you live your life each and every day. And one of my clients said this to me the other day, I thought it was phenomenal. And it really, really stuck with me. She was, she said she was thinking, okay, if her life was a movie and the audience was looking at her and her daily behaviours, and they were, they, they, they could see every single thing that she was doing each and every day, her behaviors, her habits, how she talked to herselves, would they believe that she was serious about the goals that she wanted to achieve? So good. I love it. It was so bad. I was like, yeah, I love it. Like, I was like, oh my god, mic drop moment and really just make you think, like, yeah, actually, if someone was really, if someone was watching me every single day, like, am I am I serious about what I want to achieve? Really, really, if I'm honest with myself.

SPEAKER_00 17:19

I think they're going back to like the honesty element, you have to be so fucking no, I'm gonna do this. Our words will absolutely determine how we feel. I try, it's not I will. Okay. So switch the narrative, switch the words you're using. You deserve more than I will try. You deserve, I will get. But you deserve to see actually what happens when you give full fucking effort. When you actually go, do you know what? I'm gonna fucking go balls deep. And it won't mean that you don't have taser off. We all do, like, like we say, like we're all human. But going all in means you don't let one day turn into a week or a month or carry on those habits. You don't give up, you don't suddenly switch off. You go back into the routine and you go back into it either that day or the next day. You stay committed to the bigger picture overall. And if you're listening to this and you're hovering and you're just thinking, oh, you know, I'm kind of a little bit in, a little bit out. No, no, no, no, no, no, no. Take this as your fucking sign. Stop dipping your toe in. Stop just seeing how it feels, stop testing the waters. It's time to make the decision to draw the line, to actually be commit to yourself properly. Because, like we say, you fucking deserve that. You are not stuck. You just need to go, I'm prioritizing this, it's top level. Here we go. Because if you want results and you actually do really want results, they're at the other side of the effort level, maybe, that you're currently giving now. They're at a level where you're showing up even when it's hard, even when you're lacking in energy, even when you feel that you can't be asked to meal prep. They're at that level, okay? And that doesn't mean that it will be 24-7, you will be bang on it. Don't keep thinking that it's perfect. It's not. It's about showing up each week and doing what you can. But yeah, that does take a bit of organization. I think the organization is the key thing here. If we're organized with our routine or with our life, we find it so much easier to stick to.

SPEAKER_01 19:19

Absolutely. Like you wouldn't go into work and just think, like, with no plan, with no structure. Like you have your calendar, you have everything laid out, you know when your meetings are, you know what you've got to do for the day, you've set a to-do list. Like, imagine if you just went to work with nothing. You'd get nothing done. And we need to look at our our goals and how what we want to achieve with ourselves, with our health, with our bodies, in exactly the same way. And you bloody owe it to yourself to live up to your full potential. You owe it to those around you to be the best version of yourself. So no more, I'll try. No more, maybe, no more, am I going to do this? You fucking are going to do this, and you will do this, and you're going to go in 100%, get the results you want, but you gotta dive in headfirst and just keep going. Okay. All right. Thank you so much for listening to us yabber on today, guys. Hopefully you enjoyed that episode. And hopefully, this has given you that little bit of motivation and inspiration and spark you need to truly go all in.

SPEAKER_00 20:26

As always, if you like this episode, please share it. Please let us know, and we'll see you on the other side.