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In this episode, you’ll learn…

  • How to overcome the vicious weight loss cycle that’s preventing you from becoming a fit, fat-burning machine (0:37)
  • The little-known trick for taking massive action –– especially if it feels impossible right now (1:03)
  • The subtle, yet powerful mindset shift that allows you to throw away your excuses for good and live life to the fullest (2:58)
  • The #1 biggest mistake highly driven women make that keeps from reaching their full potential (4:12)
  • How to trick your mind into working out (yes, even if you don’t feel like it) (4:45)
  • How to rewire the way you think about the weight loss journey so you hit your goals (6:57)
  • The 2 S’s your weight loss plan needs to have if you actually want to reach your goals (7:10)
  • The 80/20 method that allows you to lose weight –– while enjoying pizza every so often (8:36)
  • How to achieve the fitness results you want in 20 minutes or less (9:20)
  • The secret nobody ever talks about for literally burning fat in your sleep (10:22)

If you have zero energy to focus on yourself and need extra support and accountability from women who know what it’s like to juggle a crazy busy life, then go to https://befitandfierce.com and become unstoppable with us.

Read Full Transcript

Hi there, I'm Jill Allen. And this is find your fierce, the show designed for women to discover your fierce, unlock an unstoppable mindset. Build unbreakable courage, and completely transform how you show up every single day. Each week I will bring ideas, methods, and strategies that will inspire you to step into your greatness and live life on purpose. Let's be fit, fierce and unstoppable.

00:33 Hey there everyone. We're going to dive right in here. It's all about the vicious weight loss cycle, right? We all know what I'm talking about for sure. I get it. We all want to become a confident fit and unstoppable fat burning machine, but there's this cycle that we tend to get on over and over and over again. Am I right? We start strong and then we go back to our old habits. Then we start again. I'm glad you're on here because this episode is definitely for the woman who's tired of trying everything out there and they finally want to break the chains and feel strong. No. Those that are looking to identify the driving force that inspires you to take massive action, even if it feels impossible right now. If you're wanting to break the chains of unwanted weight, obesity, if you want to break the exhaustion and the fear that holds you back from truly living, the show is definitely going to be for you.

01:18 These next 20 minutes are going to be your thing. We are on a mission to learn to love ourselves, become confident, strong, unstoppable, charger day, kind of forced to be reckoned with woman, even if the belief is not there right now. So I want to ask you if this sounds like you, okay, how many can you say yes to right? Do you start each day off strong and then by 3:00 PM you're challenged down everything in sight. Have you tried everything out there and nothing seems to work? You know you need to do something, but you just don't even know where to begin. Or maybe you work out every day and you're still not getting the results that you're looking for. Maybe you just want to look good in a swimsuit. Do you want to wear a sleeveless tank this summer? You know, do you avoid getting your picture taken with family and friends?

02:01 Do you hide in the background? Do you find yourself in comparison mode? Do you wish that you could just feel good and confident about yourself? Do you cry, get depressed? When you step on that scale or when you put on a pair of jeans, do you feel tired of being tired and insecure and blah and you know that this can't be as good as it gets? He maybe you want to keep up with your kids and set the example of a healthy lifestyle. You want to be that fit and happy mom that kind of just rocks it out all day and has energy all day long. Maybe your health is in jeopardy. So to sum it up, the question I want to ask you is, are you stuck on this vicious cycle and desperately want to get off? Because wherever you are right now know that this is the exact interruption that you are needing in your life and things can take a turn in a positive direction today because the real problem or you know, I don't want to say that you're missing steps, but we need this shift in a mindset.

02:56 The we need this shift in the that we think and once you do, the inspiration is going to drive you into action and give you the ability to live life to the fullest. You're going to be ready to attack your day and take on those challenges of a healthy lifestyle. You're going to be inspired to make those needed changes in your life. You're going to throw away all your excuses. Maybe you listen to the past podcast when we talked about being an excuse a holic. You're going to throw away all your excuses. You're going to punch fear in the face. You're going to reach your goals for good. You're going to have endless energy, lose weight, lean out, feel absolutely amazing. You're going to have complete clarity about how you want to live your life and you're going to be able to have the energy to do so.

03:38 Not to mention you're going to have mind blowing results and your confidence is going to skyrocket. All areas of your life will be overflowing with joy, and you're going to have the mindset that's going to help you accomplish anything. So I'm going to walk you through exactly how to break this vicious cycle. Today I've helped thousands of people achieve massive results. Some struggled, but the ones that stopped and broke this cycle consistently did these powerful things that I'm going to share with you here right now. So for those that know me, you know I believe everything starts with the why. I believe the same thing goes for you. For whatever reason, it's something we continue to overlook. It's a step that we skip. You have to have a strong why. So I want you to imagine your day. If you started with your why, you're going to wake up each morning ready to attack the day.

04:31 You become super clear as to why you want to lose the weight. Drop the body fat. Here's the thing, you and I both know that it's way more than that. It's more than the way. It's more than the numbers on the scale. Okay? So we got to have the why of what's going to fuel you. If you started the Y each morning, you're going to work out when you don't want to. You're, you're going to choose the salad versus the greasy cheeseburger. You're going to fight through the tough times and bounce back to keep and stick and stay on this journey. You're going to be happier, which is going to impact all areas of your life, happy family, more productive, confident. The list can go on and on and on. If you start with the why, you're going to be on this mission, this you versus you mission.

05:11 So I want you to imagine if you skip this part, if you continue to overlook the importance of finding and discovering your why, your life's going to continue to be that usual crawl through the door at night where you collapse in an uninspired heap every single day. You're going to continue to be on this vicious cycle. You may just settle in for a life of mediocrity, only to realize at the end you have missed out on so much. You're going to continue to feel unattractive, ashamed, insecure. You're never going to see what this amazing, strong, confident woman that you are can accomplish. So we have to identify your why. Because when you get real, when you dig deep, it's going to feel you to take massive action. It's going to feel you to take action every single day. So I got to ask you, have you made the decision to stop this vicious cycle today?

06:01 That's the thing. We have this choice. We are the driver. What are your reasons for making the decision to change? Why? So why do you want to shed the five, the 10 the 25 plus pounds? Is it to keep up with your kids, your grandkids? Is it to truly live life? Is it to quit missing out? Why does it matter to you right now? For me, it's the feeling of feeling good my best. Some people may have never experienced that. They don't know what their best feels like because we're stuck in the cycle. I know when I'm not my best, it fuels me to stay the course. That feeling of feeling good, these are the questions that need to be asked. They need to be answered. For you to be able to take that first step, for you to be able to break that cycle.

06:43 Remember your why. Discover your why. Why are you wanting to break these chains right now too? We got to develop a strong mindset as it's right up there with your why or maybe I should say, let's rewire our thinking when it comes to the weight loss journey. So with that being said, yeah, we're, we're women, right? We overcomplicate things. I think we overcomplicate this weight loss process. We need to keep it simple and we need to keep it sustainable. So we need to stop over complicating this process. We get fired up and we get excited that we're starting this big, huge weight loss journey this Monday, the first of the month, let's do this. We brought up all this hype, but my question is why not strive to live a healthy lifestyle like this every day? Why not start living like that right now? Like today, no more hype, no more Monday starts because here's the thing, we don't need another meal plan or the newest restrictive nutrition program or hardcore fix, quick fix, or to count every macro calorie or step.

07:48 We need to keep it simple. We need to keep it sustainable. We need to find the balance that works best for you with training and your nutrition. I think about the Quito, if that works for you, that is awesome, but it doesn't for me. The first question I ask myself is, is this sustainable? Is this something that I could continue to do every day for the rest of my life? It's not for me, so I tend to stay away from any programs that say I cannot have a certain macro. It's a red flag because I want to live my life, my days to where I, if I want to eat a piece of carrot cake, right? I want to be able to enjoy that without thinking I'm a failure that I sabotaged the game plan and all the work that I've put in, right? So if you're like me or I suggest and coach my clients by helping them focus on the 80 20 method, 80% on with good, healthy choices.

08:40 I'm talking about whole grains, proteins, fruits, veggies, healthy fats, chugging our gallon of water a day, five to six small meals, and 20% of, I have pizza fry on Friday night with the family. Okay? And it's okay. I just get back at it at the next meal. So that to me is sustainable. That to me is simple. As I focus on incorporating those foods with each meal, no guilt, no shame me, no stress. It's simple and sustainable. Now as for workouts, a big question I get as a trainer and a coach, you know, is it, should I do cardio or should I strength train to get the results that I'm looking for? Here's my take on that. We got to have both. We have to move, so I encourage 20 minutes a day of quality work. I'm not talking about reading a magazine on the treadmill quality work and training three to five times a week, and you're probably saying that's it.

09:32 Yes, you can get results with just 20 minutes a day. Remember, we are rewiring what we have been trained to believe. So why does just 20 minutes a day work? Because it's simple. I'm not saying it's easy, but it's simple and it's sustainable. Everyone has 20 minutes a day to move. You don't have to hit the gym for hours a day, seven days a week. You don't have to rack up the mileage every day. Simple and sustainable 20 minutes a day to be consistent. I just popped in my head. I heard this analogy once and it stuck with me. I absolutely loved. I got to share it with you. They compared money and earning with working out. So cardio is like getting paid instantly. Trading dollars for hours, clocking in and clocking out. You know, we get paid, we trade cardio with calories, we burn right away, we get paid right then.

10:22 But strength training, it's like investing your money. We might not see the returns right away, but every time we hit the weights we are investing. We work on building that lean mass. And before we know it, we're burning calories. When we sleep, where that fat burning machine all day long, just like our financial investments, we can make money off of our investments while the money's just sitting there. So the more muscle we have, the more we burn. I just love that analogy. I just had to share it with you. So to incorporate 20 minutes of both cardio and strength, sustainable results are going to happen for you. Okay, so back out of here. Number three, we need to focus on our wins. And the question is, what is your win? How do you define a win? And here's the thing, here's a challenge for you.

11:07 It cannot be anything to do with the scale and weight loss. Okay? We make this vicious cycle continue because we hop on and off the cycle because we focus, I don't know, for lack of a better term, on the stupid scale, we give up so easily at that first roadblock when the results are not happening fast enough, the numbers aren't going down. We start strong, right? We see some results in week one, week two, week three we might hit a plateau and then we just quit because the transformation isn't fast enough. That's because we're probably focusing on the wrong thing. Okay, so how are you tracking the results when people are telling me they're not getting the results that they're looking for? My very first question is how are you measuring progress? How are you tracking your results? The scale should be the main focus and when the progress and the way we track and measure should be pictures, the inches that we have lost and or gained the day to day games, the strength games, a full pushup.

12:07 It could be a win, a pull up or a non modified burpee can be a win. Running your fastest smile, walking your fastest mile hiking five miles in a day. Those are wins that we can track and measure and focus on once we redefine that. So my question is, how are you tracking your wins? Okay, what is a win for you? Okay. Make a non scale a win for us to be able to track and measure and for. Find a group, a tribe, a sisterhood, any support and accountability that fires you up that keeps you in the game. Because here's the thing, the best athletes, politicians, business leaders, business owners, coaches in the world have the support and the accountability. So my question is, why would you ever do this alone? So by surrounding yourself with the people that's motivated just like you with the common goals, you know, they bring new ideas, the confidence that accountability strategies are given that you need to reach your goal, saving you probably time, money, energy, saving your sanity, your accountability and support.

13:07 It keeps you focused out of the overwhelm, out of the stress. It gives you a community of like minded for you to be able to thrive and be your best and failure to get that support you need can lead you to that. Never getting your fitness journey off the ground or finding yourself struggling with it so much that you eventually give up. And then we're back on the cycle and the cycle is continuing. There's times, there's days where I struggle and lack focus and you know, I don't want to train. I feel sluggish, I get bored and I know I need a Swift kick. So we all have days like that. We're human, so thank goodness I have my tribe that's going to help put the wind back in our sales is a good thing. So let's recap here really quick. We got to know our why and it can't be the weight loss.

13:52 It's time to dig down deep and get to the core. We're going to keep it simple. We're going to keep it sustainable. We're going to move 20 minutes a day and we're going to focus on the 80 20 method. When it comes to your nutrition. We're going to redefine what your fitness journey is truly all about. Three, we got to focus on the wins and track your progress without using the scale and four, surround yourself with the like-minded and motivated. Find those people that lift you up and support you, which I got to say I can help you with that. You know we always talk about if you have zero extra time to go to the gym, you don't have the time or energy to meal plan and hate dieting. You don't want to count calories or restrict what you eat or not sure where to start or if you just want to kick it up a notch with the support and accountability from women who get what it's like to juggle a crazy busy life, then head on over to be fit and fierce.com so you can be on this unstoppable journey with us.

14:41 Heads up on the next episode. We are walking you through how you can define your own success and how to create a you versus you mentality. Thanks so much for hopping on today. Please subscribe, share this episode, link on your social media as we all know, someone that can benefit and I would love it if you would give some feedback and a review as well. Talk with the next time, be fit, be fierce, be unstoppable. See ya.

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