You WANT to be consistent.

But do you know what sabotages your consistency more than anything else? Your all-or-nothing mindset.

Biggest Achievement

My most popular training program is Jumpstart 30. At any given moment, we have over 1,000 women going through the program. The whole point of the course is to help you jumpstart a sound fitness and nutrition routine that meets you right where you’re at, and gets the ball rolling.

• With other fitness programs, most people quit by the second week, usually around day 10
• In Jumpstart 30, the majority of the participants make it all the way to Day 30 with flying colors and end up moving on to the next course.

And here’s why - What MOST of the ladies in Jumpstart 30 don’t realize is that every day I am strategically training them to overcome the all-or-nothing mentality that has sabotaged their progress before.

• Yes, they’re strength training and doing balance and mobility work to dramatically improve their fitness.
• Yes, they’re learning good healthy eating habits to improve their nutrition.

But overcoming that all-or-nothing mentality and replacing it with consistency is probably the biggest achievement that we accomplish together and the thing that gets them results more than anything.

Here’s how the all-or-nothing mindset plays out in real life:

Two scenarios:

1) Scenario #1: Your back has been bothering you lately, your hips have been feeling stiff, and your body is reminding you every day that you’re out of shape. So you’re going to do it. You’re going to get back into a workout routine and exercise everyday.

• YOUR PLAN - you’re going to do 30 minutes of cardio everyday and you’re going to pull out that workout routine that you did when you worked with that personal trainer, so that you get back into lifting weights. Awesome- you’re going to feel great.
• BUT THEN - You realize you have a trip planned next week. That’s going to really throw a wrench in the plans, and you can’t do the routine while you’re on your trip, and really, what’s the point of starting now when you know you’ll only get about a week in and have to take a break
• SO YOU - Decide to wait to get started when you return from your trip.

2) Scenario #2: You have been feeling a little extra fluffy lately, and have felt convicted about your eating habits. Your splurges are getting out of hand and it’s showing - you don’t feel good.

• YOUR PLAN - You’re going to cut out all the splurges everyday and start tracking your calories again to really buckle down.
• BUT THEN - This goes pretty well through the whole first day and most of the second, but the second night of this you have a dinner planned with your family. Your daughter that’s in college is home and you guys are going to go out for a nice dinner at her favorite restaurant. And you realize it’s pretty much impossible to keep up with count your calories while you’re there and not splurging.
• SO YOU - Decide to completely let it go, order whatever you want, and commit to buckling down again when she goes back to college.

You have a guide!

In both of these scenarios, you start out by being 100% focused, committed and all-in on your plan. But then normal life happens, and your plan doesn’t fit it, so you STOP completely and do nothing until life returns back to normal.

This is all-or-nothing behaviors, and if we were to put your habits on a graph, we would see dramatic inconsistencies, which immediately reveals why you’re so frustrated and can’t get the results you want.

And I get it, that’s so frustrating. And I’ve spent a lot of time coaching women that have been battling this mindset in their fitness and nutrition for years.

So let me teach you how you can get past this mindset.

Here’s the plan

1. Have a plan that starts out obnoxiously easy -
   1. you’re going to have to put your ego aside and remember that creating consistency is your number one job, not getting big results right now (trust that with your consistency will come the results and we can grow over time)
   2. Commit to something that’s about 50% or less of what you think you should be doing - If you think you should be exercising for 30 minutes a day, commit to only 10-15 minutes a day
   3. When I used to create workout programs for people, I would always ask “How many days a week are you hoping to get a workout in?” and if they say 4, I say “Great! Let’s start with 2. Show me that you can be consistent with 2 before you ever get to 4.”
   4. My goal is to get that person to confidently say that’s easiest enough that I will be able to do that 10/10
2. Then, use the habit-stacking model to grow
   1. Starting out obnoxiously easy does not mean you’re going to stay there - I want you to evolve into what that “ideal” routine might be
   2. Add one thing at a time
   3. We do this with nutrition (e.g. water, then eating slowly, then protein)
   4. The beauty of this growing one block at a time is that you can always remove a block if you need to

Which leads me to the final part of the plan…

1. Remove blocks of habits if you need to, but you should never need to topple the entire tower at once.
   1. Think of it like having a master dimmer switch, not the master on/off switch
   2. The simplest way to go about doing this is to ask yourself in any given moment on any day: “What CAN I still do today?”

Let’s go back to the previous scenarios:

I’ll show you how those might look differently if you no longer had the all-or-nothing mindset:

1) Scenario #1: The workout scenario:

• Instead of 30 minutes of cardio a day and lifting weights 3 times a week, you commit to going for a 10-15 minute walk everyday and doing a routine with 5 full body exercises that don’t use any equipment
• This routine is so easy and doable that you’re still able to do it on your trip

2) Scenario #2: The restaurant scenario:

• Instead of counting calories and cutting out all of your splurges, you commit to having one splurge per day and simply focusing on PRO’s with all your other meals
• This method is so simple that you can still do this at the restaurant, you look for protein and produce on the menu and have a glass of wine.

It’s happening.

Shout out to all the ladies in Jumpstart 30 that are learning this first hand right now. Learning what it means to start out obnoxiously slow (that takes a lot of faith), to strategically habit stack over time, and to get really good at using that dimmer switch, rather than the off switch.

And frequently, someone in the program will send me a text and say, “I couldn’t do it all today, but I still drank my water and still did that one stretch, which felt really good.”

And honestly, in that moment that’s a far greater victory than anything else they could have accomplished that day, and I get soo excited when I see messages like that.

Remember This.

I think the most important takeaway for you to remember today is to start asking yourself every day “What CAN I still do today?” That question alone gives you enough of a mindset shift in the moment to prevent you from either going ALL-IN or doing NOTHING at all.

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