In the past couple of episodes, you heard some of my Fat Loss Fast Track clients share their Primal Potential success stories.
They are all powerful stories of people actively improving their choices and moving towards their goals. If you missed them you can listen to Episode 192 here and Episode 193 here.
As one woman reflected back on her journey, she attributed her life transformation to thelessons she learned related to a few key elements: Pace, Power, Practice, Perspective, and Progress.
In today’s episode, I want to talk about why it is important for you to understand and apply this structure of success (aka The 5 P’s) on your own journey.
Make sure the pace reflects an approach that you can and will sustain over time.
Short term strategies deliver short term results.
The most sustainable way to implement change is one at a time.
POWER
Recognize and embrace your choices and you will feel your power.
While you can’t always control your circumstances, you always have 100% control over your choices.
Stay focused on what you can do & what is within your control instead of what is beyond your control. This keeps you firmly rooted in your place of power.
PRACTICE
All things, no matter how challenging, are made easier with practice.
Practice is about executing one choice at a time.
Consistency generates confidence.
PERSPECTIVE
Take an inside-out approach focusing on your mindset and then progressing to meet your physical goals.
By focusing on small gains and sustained commitment you will find more success over time.
PROGRESS
Progress is personal & you create your own standards – avoid attempting to measure your own personal progress by way of the standards of others
Don’t strive for perfection.
Take one small step at a time in the direction of your goals
Be sure to listen to the entire episode to learn more about ‘The 5 P’s” and how you can apply them to your own personal journey!
When I was nearly 350 lbs, I’d stop at Chick-fil-A every morning on the way to work. For breakfast, I’d order a 4 count of chicken minis (probably would have ordered a 12 count if it was possible), hashbrowns, a chicken biscuit and a large Diet Coke, no ice. (Sidebar: despite the fact that that’s A LOT of food, I’d be hungry 90 minutes later because of the blood sugar bombshell it represented.)
When I decided to stop yo-yo dieting and take a sustainable approach to fat loss, I made one change to that breakfast order: I skipped the chicken biscuit.
I was still having chicken minis, hashbrowns and a vat of diet soda, but the change represented an improvement to me & I saw progress.
It was a better choice. At the time, better was good enough for progress.
But here’s the thing about “better” – it is relative. Better doesn’t guarantee progress.
Better doesn’t entitle you to anything.
Relative improvements evolve. Your choices must continue to evolve or will find yourself stuck in the trap of better.
We have a tendency to let ourselves off the hook or talk ourselves into indulgences with the rationale that one choice is better than another. While sometimes this is an indication of progress, at other times it’s just a more intelligent form of excuse making.
For example, if you know that eating ice cream isn’t going to help you reach your goals, you might be sabotaging yourself with the routine argument that having a bowl of ice cream is better than your past behavior of having a pint.
Better, yes. Deserving of results? Maybe, maybe not.
You might talk yourself into one glass of wine because it’s a better choice than drinking 3 glasses.
The obvious question is, “When do I shoot for improvement and when is focusing on improvement keeping me doing my best and pushing myself to reach my goals?”
The simple answer is: do what works, not what you think should work. Not what you think ought to work.
I see this all the time with my clients. They’re lost in the trap of better and they don’t even know it.
They used to over-indulge all weekend and now they eat a fat loss friendly breakfast consistently but they aren’t seeing the 2 lb per week weight loss they want.
Well, better might not be good enough for the results you want.
They used to drink a bottle of wine and now they stop after a couple glasses but the weight isn’t falling off.
They used to be totally inactive and now they’re hitting the gym a few times per week.
Who said your expectations were based in reality?
Does your body agree with the degree of change you think is required for progress?
Maaaaaybe not.
Yes, your choices might be better. It doesn’t mean they are good enough for the results you want to see.
Your ego & stubbornness might be a real liability here.
I get it, you’ve improved. Congratulations, that’s awesome. I mean it! But it doesn’t mean you “deserve” to burn fat.
Your indignation is not a good use of your energy and your “but it’s not fair” attitude does nothing to encourage your body to burn fat.
Take it to the next level.
And that right there is the other major issue with the trap of better.
It can keep you locked in your comfort zone and hold you back from the progress you desire and are fully capable of.
If you base your decision on what is “better” for you, you might not ever reach your full potential.
You’re so busy looking backwards that you aren’t answering the question, “What am I capable of? What would be the best choice for me? What level of effort do I want to apply to the achievement of my goals?”
Within my Fat Loss Fast Track groups, we work on objectively identifying good, better and best options, independent of the choice made.
For example, maybe you’re debating some chocolate and almond butter after dinner. You might define a good choice as a square of dark chocolate and a tablespoon of almond butter because that trumps the cookies you’re craving. A better choice would be dark chocolate or almond butter but not both. The best choice would be to have a cup of tea and skip the after-dinner snack all together.
I challenge you to work on thinking about the degrees of improvement and making an informed choice based on all the options.
I encourage my clients to share their evaluations of what represents good, better and best with the group so we can all learn and become more aware of our choices. This is what one of my clients beautifully shared:
Good/Better/Best. My husband purchased an apple crumble pie on Sunday night. I have been serving it to my kids the last 3 nights. Last night I am serving up the final pieces. It is warm and smells really good. I am so happy this will soon be out of my house. I love apple pie. Ironically, there is one piece left. After serving my daughters I pause in the kitchen. I am seeking. I am seeking something. Oh, do I see this coming. That’s new. I see it coming. The craving. That alone is a victory. I see it. I recognize it and now I have a choice. I have a choice! My god I have a choice.
I stand in front of the refrigerator. I just stand there. My mind is spinning. What if I just have a small sliver? What if I have a skinny cow ice cream sandwich instead? But I think Blah? I’ve had that skinny cow ice cream sandwich a 1,000 times. It’s nothing special. And this apple pie is 3 days old. It’s from publix. It’s good. But it’s not my apple pie! It’s not my Mom’s apple pie! It’s not my homemade crust. I think, this isn’t Thanksgiving! This is a random Wednesday. Why am I feeling hungry? Am I feeling hungry? Minutes pass.
I pull out the fanciest cup I have in the house. I take out the special ice cube thingie that makes the one big round ice cube – that my husband uses for scotch. I put that in the glass. I pour my La Croix on top. I add two limes and a splash of pomegranate juice. Damn, it looks so good. This is a treat. This is the Best option. I don’t need that apple pie. That apple pie is not standing between me and my goals. I mentally say, The next time I make an apple pie I am going to have slice and enjoy it 1,000 times more than I ever have before.
I join my daughters in the family room with my fancy mocktail. One daughter is literally licking the ice cream off her plate a few moments later. She looks so happy. I am so happy for her. I am so happy for myself. She is 13. It is summer break. What a wonderful moment. Now that is the best choice I made all day.
Powerful, right? You are capable of that. It’s something you can practice.
I encourage you to not settle for just what represents an improvement for you unless that is yielding results. Please know that improvements are often enough for progress but when they’re not, they’re not. Don’t let your ego and expectations hold you back.
Practice identifying your good, better and best options independent of the choice you make.
If you want to learn more about the Fat Loss Fast Track & the types of weekly challenges & support within it, make sure to register for one of this week’s free webinars to get all the details! I’ll be hanging out with you live and I hope to see you there!
Ready to hear more Primal Potential success stories? What started for most as a goal to lose fat turned into much more: transforming their entire lives.
As you may be experiencing, they had fears, doubts, perceived limitations, years of weight loss struggles, hormonal issues and many of them doubted their ability to lose weight and reach their goals.
But, as you will hear from them, they are making amazing transformations in all areas of their lives as they move towards their goals within the Fat Loss Fast Track.
Sarah is 54 years old and has struggled with weight issues her entire life. In addition, she has hormonal issues, an underactive thyroid, “fat genes”, PCOS, and is pre-diabetic.
At first she was skeptical of some of the challenges within the Fat Loss Fast Track but quickly realized that it was about more than diet & exercise. She had to change her mind.
Here are some of her takeaways:
Own your choices
Don’t make excuses
Practice affirmations and gratitude
Focus on what you can do
Live in the present
Be open to change
Meet Annette
In the past, Annette lost 100lbs but had regained some of the weight. This time around, she was having a hard time finding the motivation to lose the weight again.
Here is what’s helping Annette get back in the game:
Finding the confidence and belief in herself
Mental toughness – deciding that she can do hard things
Meet Client “Anonymous 1”
She is 42 years old and a mom of 3 young children. She has faced a life long struggle of yo-yo dieting and self-sabotage. Her change in perspective has included the following:
Power: practicing ownership in all situations
Pace: making only one change at a time
Practice: seeing challenges as opportunities
Progress: being open to a journey without perfection.
Meet Client ‘Anonymous 2″
For this client, the most helpful changes have not been what she eats or how she exercises but a shift in mindset.
Here are some of her game-changers:
Changing the stories she’s told herself for years
Focusing on how great it feels to make great choices instead of seeing them as sacrifices
Support from being in a group and tough-love from Elizabeth
Listen to the full episode to hear more from these women and their progress!
Just a reminder that my 12 week Summer Fat Loss Fast Track is beginning soon. There is a simple (free) pre-requisite and that’s that you attend a webinar. To sign up please click here.
Today’s episode is full of inspiration and real life transformations! You are going to hear some of my Fat Loss Fast Track clients share their stories of progress, obstacles and success.
If you are a regular podcast listener, you know I share a lot about my story but, I know not all of you can relate to my story.
I want to give you the opportunity to hear some other perspectives.
My hope is that one of them is the voice that makes you feel like, “Hey – I can do this!”
My summer Fat Loss Fast Track launches in just a couple weeks. I want to give you an inside look at the kinds of experiences people are having. To learn more and grab a space in the free webinar training, click here.
S0, for today I don’t want you to listen to me – listen to them. Are you ready to get inspired?
In this episode, four of my clients will share details from their own personal journeys and what has been most impactful in helping them transform.
Meet Client “Anonymous 1”
She was victim to the negative stories she was telling herself. But, by changing her mindset she has seen results that have improved all areas of her life.
The biggest changes she’s experienced include:
Owning her thoughts and language
Shifting her attitude/perspective
Accepting total accountability for her choices
No longer making excuses
Meet Thulz
Thulz used to view the her life through obesity tinted glasses. She felt like a victim of herself and got stuck in the 0n-again-off-again diet cycle.
The biggest game-changers for her include:
Keeping track of her food and emotions
Focusing on her goals and what she can do today
Doing the actual work instead of spending countless hours thinking and planning for it
Meet Client “Anonymous 2”
She is a mom who initially joined to lose fat and get into smaller jeans. She was hesitant to join at first because of the financial investment. She wasn’t sure it would be worth it .
As you listen to her story, you will see her transformation goes way beyond her waist line and includes:
Feeling more confident
Believing in herself
Making more time for herself and her goals (despite being super busy)
Understanding the “why” behind her choices
More positive outlook
Increased productivity
Going beyond her comfort zone
Meet Nancy
Nancy is not a woman that has had a life long struggle with her weight. She started to gain weight once she got a job and more responsibilities. She was struggling with her life in general and wasn’t happy.
In addition to her physical transformation here are some of her emotional changes:
Wakes up happy and more positive
More productive and increased energy
Not obsessed with food anymore
More patience and trusts the process
Total control and accountability over her life
Listen to the full episode to hear these women give more in depth details about how they are losing more than weight and inches.
Just a reminder that my 12 week Summer Fat Loss Fast Track is beginning soon. There is a simple (free) pre-requisite and that’s that you attend a webinar. To sign up please click here.
I got an email the other day that I want to share with you guys. I think this email could have been written by any one of us and it represents one of the most significant issues keeping us from reaching our goals: the on-again-off-again cycle.
The beautiful woman who emailed me wants to change. She wants to be healthy. She wants to be a better example for her kids. She wants to feel better about herself. She wants so badly to learn how to get unstuck!
She doesn’t kinda want it. She really wants it.
But…
She consistently makes food choices that aren’t doing her any favors. She overeats. She overindulges. She doubts her ability to change. She doubts that health is really achievable for her.
Man, I completely understand these struggles and frustrations…..been there… and it’s a hard place to be!
In today’s podcast, we will explore a new mindset and some simple strategies that will help you break this ebb and flow cycle.
Are you ready to find out how to get unstuck and put your doubts and frustrations behind you?
I’ve faced the on-again-off-again cycle many times. It’s exhausting, pure and simple!
I’ll share with you parts of her email:
I found your podcast about a month ago on Spotify. I was randomly scrolling though looking for something to listen to and I found primal potential. I cant remember exactly what episode it was but I remember you were talking about not arguing for our limitations. I was hooked.
I have always been a heavy girl. I really ballooned up when I had my children. right now I am sitting at 270 I am 5’3″.
I have always tried to lose weight I will start off strong and then I will mess up and I’m like f*@k it.
I will be all gung ho to get it together and then have a bad day or week and reach for the convenience of ordering something or picking up something quick. I have to break that habit for our heath and our finances. I want to change our lifestyle before it negatively effects our children any more than it already has.
Anyway all of this rambling is basically to ask where you think I should start. I’m tired of being fat. I’m tired of hating my body. I’m just so over it and I’m so lost on what to do. I’m convinced that I will never be healthy because I haven’t my whole life.
I’m stuck in that toxic place that is telling me it doesn’t matter how much I try I will never be able to do it and I’m over it. I want to get out of there. I want to believe in myself. I want to change my quality of life so I can enjoy it with my children!
She says she starts out all gung-ho but then falls back into old habits. Don’t get me wrong- it’s great to have motivation and enthusiasm but, you can be setting yourself up for failure with the pedal to the medal 0-60 approach.
You know what I mean, starting out, right out of the gate and deciding, “I’m going to eat more vegetables, drink more water, eat less sugar, workout more, sleep more, stress less, find healthy recipes, stop eating out!” You know how that goes.
You are likely trying to do too much, too fast and setting yourself up to feel overwhelmed and like you haven’t cleared the high bar you set for yourself.
Here are the recommendations I made to this listener to help her figure out how to get unstuck.
Step 1: Don’t change anything at all. For 7-14 days, just track. Write down what you eat and how it makes you feel. You need to establish your baseline. What you’re doing, how it impacts your energy, where you’re starting from. No pressure, just paying attention.
Step 2: Simplify. Make ONE change. Don’t add more until your initial change feels effortless. In my Fat Loss Fast Track groups, we typically start with breakfast. To learn more about how to make breakfast a fat burning meal, listen to this podcast or this one.
Step 3: Change your mind. Stop arguing for your limitations and disqualifying yourself from change or growth. Remember, the past doesn’t define the present or the future unless you choose to make the same choices. Each new day brings the opportunity to make a different choice.
You don’t want to miss this full episode to hear about what you can do RIGHT NOW to stop the cycle and start feeling AMAZING!
