GOALS - goal hierarchy

Maybe good & bad goals fit into this

Yes to ANYTHING but not EVERYTHING but what you truly want to say yes to which if we have goals that we arent even sure of…

Or if we have been ina restriction minmdset for so long

Or even live with our view of keeping face or wanting to look a certain waylike “im saying yes to a burger so i can prove i have balance” when really you wanted the salad sort of thing - there can be pressure there too. Ie going out to eat and knowing you want a healthier life but wanting to prove X or if you think “i don't even look fit so if i pick this ill be judged so ill get the crappy option so noone says anything” but really you DID want a grille dchicken and veg because

But then there are also those saying yes to the icecream but not the pizza and fries too bc you chose your indulgence.

values

Choice point & examples with it

Behaviour change

Fear of uncertainty

Lack of self belief

Fear of failure

Fear of success

Cognitive dissonance

We keep trying to solve for X that we arent doing…. But maybe we need to look upstream?

Slow down -

Irrational beliefs

Self compassion

Cognitive models

Mental models

Cognitive dissonance

Realities of change and relapse

How do you approach someone wanting X but not what it takes to get X because they w9nt admit to where they are

Or thinking they must fit a mould

Actually facing their shir and not shying away from hard weeks thinking there's something wrong

What typically stops people from changing

I know what to do but im just not doing it

Cravings & emotional eating

Shifting our eating identity

Getting clear on your plan of action not just saying i want to make healthier choices or i want more protein but making it really clear with the steps it requires, where they factor into your day etcetc

Do hard things…

DRIVE

The dopamine and addiction of external measures of success & progress at the cost of long term

CRAFTING CHANGE podcast

&

https://www.instagram.com/fortitudenutritioncoaching/

find me @transformxruby

@changing_chase

@transformxruby

Want results? what are you going to regret doing or not doing in 3 years

- All or nothing

- You have to be dialled in or nothing

- I only see results when im being strict on XYZ

- When im being tight on my food

- When you are so uncomfy with where you are…. Youre more vulnerable

• What makes it hard for people to flip the switch

• Where do people go wrong

• (my view on the scale)

• Shifting meaning of progress

Fear success – define

- Fear from past experiences

- Not diet mode is seen as gaining & fking up

- DIET RESUME; build a confidence one…

Build proof – but you need to shift your meaning of progress for this

And its hard to do this with diet fatigue

You don’t trust yourself

Bring in your examples here too

Psychology of this though “eat carbs”

How do you help people whove had that focus for most of their life – what are otherways you empower them to build

• Daily wins

Reticular activation system #271 from 2 years ago

• Gaining and losing… isnt that proof enough that its time for change

• Your meaning of the journey

• It’s a LONG journey… if you aren’t taking diet breaks and finding other meaning in your life…

You aren’t going to maintain anything you are miserable on

Number on the bar

Chasing the scale going down can lead to it going up in future even more than where you started

- Process points

https://www.instagram.com/colindewaay/

https://www.instagram.com/transformxruby/

You cant appreciate the progress you make if you aren’t enjoying the process

- Patience

- Grit with adversity

- all or nothing mentality

they don’t want to get fatter & want to get into a fatloss phase as fast as possible

grass is always greener on the other side

isnt it funny though that when you have those things you aren’t appreciating all that you now have because you are so focused on what you aren’t enjoying right now

- what stops people from acutally thriving outside of fatloss

- why is fat loss the default

initial progress is faster…. You can make little techqiue shifts to boost it up a bit more

but then from there its fucking slow

- Whats the rush anyway? We are all heading in the same direction to the grave

Lifestyle sustainable. Fat loss is not

Where is “there”

• fat loss resistance being a mindset thing

dieters mentality

tracking, being intentional

** intentionally eating more

90%

It feels like nothing is happening

Im working so hard but nothing is happening

Theres a time lag

• Legs – building

Stop doing both at the same time

Cutting and bulking is dumb for the majority because they don’t know how to approach it

It’s a build

Not a bulk

You don’t just force feed or train muscle on

It takes 5x as long as a cut

So yes BUILD and then fatloss

Or be happy not seeing much in maintenance. I did that

Not im more hovering in maintenance but im at that now what and I want to build

There is no “done” that whole getting to an end goal… whats going to happen from there if you haven’t learnt how to – you don’t keep eating the same calories or doing the exact same things as the diet – you need to learn how to INTENTIONALLY thrive, perform, transform

Tracking part – is it that you don’t want to keep yourself accountable to eating in a certain way

- Why cant you do some of that stuff now ?

- Are you making tracking more complicated than it should be

- Are you tracking just to hit strict macros, or do you have ranges