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

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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

@transformxruby

https://www.instagram.com/michellecarroll1

• Whats important to me

• What does my life look like now

• What does my ideal life look like

How mindset, your philosophy (or way of thinking about) your goals, your journey, your transformation can take you further from your goals, have you feel worse about yourself, more out of control and less happy…

Ie focusing on outcomes, rushing results, body image fixations, how tehy contribute to self sabotage

• “Aesthetics and looks” are the sole reason

• Body image isnt to say you can never care appearance again

• 
  

Why do you feel there is such dissonance around this

I would purport something to do with being so busy with doing things and chasing things we don't slow down to even challenge it…

How we are feeling

How your relationship with food is actually reflective of you

“Im feeling fat/fluffy” - lets chat

Why do clients over eat or emotionally eat and how can you both challenge it, create a helpful framework for it, and help them through it - reinforcing its not something you fix but something you need to address and work it

Why emotional eating is a vague unhelpful term, you need to celebrate awareness of it and start to figure out the emotions ACTUALLY present, stress isnt one - thats an umbrella…

• How can striving to be the best at X or work harder blah blah feed into our body and health struggles?

• 
  

What stops people from leaning into change and creating a better relationship with self and body for example i know people are scared to really let go because they fear they will get lazy, flow up, be too soft on themselves or get more out of control when its the opposite

Obsessed with food and wanting to “be normal” is really a mindset thing where you are overvaluling an outcome NOW and coming from a negative place. Lets discuss

What do you have to say about people looking at other peoples transformations or where does social media fit in - i coach transformation to their best mental, emotional and physical selves where getting leaner may be a part of it - but our perceptions arent reality and it can be more distorted by what we expose ourselves to

How about when you are fixated on family over self where you put yoruself last

Loneliness & other emotions / factors that go into binge eating, emoptionsl eating, overeating etc

Body fixation and wanting to fix ourselves

• Health first

• Someone comes to you as a yoyo dieter… they want a leaner body… but they are so focused on the outcome that they don't get the outcome…

• Shiny object syndrome clients that struggle to see any results because they don't see immediate reward

• Those always focusing on the next fat loss phase and how this holds them back from the body they want

• The importance of taking time away from dieting

• Why its not helpful to keep trying to build muscle in a deficit for the majority of people

• How do you know if you are training hard enough and why most people are doing it wrong. How do you make your sets count?

• What is effective training and why are most online programs holding you back

• Why are people not getting results even though theyre doing buying these programs online

• What are common ways people sabotage their goals of building muscle?

4 rir is enough

Use rpe

Exercise selection

But most people aiming for 4 RIR don't actually know what leaving 2 reps are - they think its 2 until it isnt

Guide

Just because you really feel it doesnt mean its effective

Cutting programs

Brain in a deficit -

just because you are working hard or being 'good' doesnt mean its the right thing

our biases can cloud us

our influence around us...

training harder or dieting harder may be holding you back

"hard training" isnt always effective

"healthy/good" eating isnt always effective

whats the goals

what are your beliefs

https://www.instagram.com/wellbalancedwithbrooke

https://www.instagram.com/transformxruby

You don’t need more meal ideas you need more repetition

The reality of

Not just the financial cost but the time, the stress, the overwhelm, the guessing game

- What other mistakes do you see with people

- Macro tetris – when to track all or some and how to slide along the scakle

- 1 million ingredients to track

Log ahead

Snacks

Protein and produce

This is why I hate fasting

The time that you don’t want to do the self care is usually when you need to

Self care, loving yourself, accepting, compassion. Is actually holding your prom

Steps

When people come to work with me initially they may be fearful of special events, traveling, parties, going out to eat - whatever the case may be

It’s because they typically come from a background of doing EXTREMELY restrictive diets. They cut out foods/food groups (without having any understanding surrounding energy balance which BTW tracking your food will teach you) so when they go into these events they may not feel in control surrounding their food choices.

Certain foods on there plans are BAD while other foods are GOOD or ALLOWED with these restrictive plans - all foods can actually fit but yes, we do need to learn how to practice restraint & aim to consume minimally processed foods *MOST* of the time (while also balancing in the fun or sometime foods along the way, of course)

Whatever PLAN you’re following should allow for you to enjoy the special occasions life brings with it & teach you how to do it STRESS FREE.

Special occasions don’t last the entire day/weekend. Outside of these times, we can:

- Still stick to our normal solid habits surrounding them (eat similar meals that are high in protein/plants, get in some movement, make sure we stick to our regular sleep schedule as much as possible…etc)

- Go in with some kind of a plan - perhaps we set some sort of a drink limit when it comes to booze. We stick to one plate for portion control. We take a loop around with a buffet style type deal & consider what’s most “worth it” to us (HELL YEAH OR MEH - my strategy my clients love).

- Front load our protein prior to the event if we know we may not have many high protein food options, even consider having a protein shake beforehand, etc

The most IMPORTANT thing I feel we can do is set ourselves to jump right back into our normal routine following the event (have meals prepped/planned, workouts/walks booked, etc)

https://www.instagram.com/jimmynutrition/

https://www.instagram.com/transformxruby

When they want X body of the past what they are really missing is how care free they were and perhaps the whole age part of it

“ i want to looking good”

You graduated out of X for a reason

Why do we become more uncomfortable with change and the concept of change

I was listening to a podcast on change

Lifestyle habits

Why is a value driven life the key to finally getting the the health and fitness goals people want…

Which they are trying so hard for but moving nowhere much… its just EFFORT, mostly inconsistently, so it feels hard…

Wanting the outcome without the lifestyle

Wanting the outcome without the process

Wanting it to be easy without it being hard frst

radical acceptance. Accept where you are - if you don't. Then its hard to change…

WORK HARD SO YOU DON’T HAVE TO WORK SO HARD

Wake up with no memories

Being harder on yourself, stricter doesnt help

But people don't actually know what it takes which is why they don't know what they really want and don't believe they can get it -

Youre a teacher so this can work easy. We all start in the “not so sure” phase… those who are active in their learning… ie they don't just track food to hit numbers but to understand how those foods make them feel etcetc… end up doing better with creating a lifestyle in this all

Curiosity

Self limiting beliefs

Im not someone that needs to know my why blah blah

Letting go of expectations & leaning into discomfort

How you can be super consistent for a month and still not see much change bc of what we think SHOULD happen…

Bringing fun back into it. Why is that so important

Happiness in the journey

Self reflection being needed

Imagine what you could accomplish if you were kinder to yourself

How does being an ass hole to yourself hold you back

You will always find the evidence for what you believe to be true which can hold you back

You will always grasp at the biases that confirm what your beliefs are and what you think is true which can hold you back from the results you want

This can also be with past predicaments

Road blocks to change

People fear going backwards so they don't even take a step forward

They cling onto struggles of the past so they wont trust themselves to truly go all in and change

Repeated patterns

The reality of progress

How not holding your word leads to more bad body image and negative self talk… more etremes etc. and how eating well and doing things to feel good, enjoying the process… leaks into iother areas of your life

**** your environment

I eat pretty well but cant lose weight… leads to all or nothing, yoyo dieting….

How people get all bound up in gaining weight when they stop focusing on fatloss because they totally let things go from the same effort they had when in fat loss

Earning your indulgences…. This doesnt mean earning calories but you cant expect to just have indulgences every weekend and not blow it… restaurant meals can have up to double their stated calories… it makes it harder for small women to make progress in particular.

What creates a better self image is what gets you to your outcome