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Show highlights include: 

  • The mindset you need to say no to juicy cheeseburgers (8:57)
  • How to use the “20-80” method to achieve a sustainable lifestyle change without missing out on Friday pizzas (15:40)
  • How to incorporate 20-minute workouts in your day to hit your body weight goals (and why you don’t need to spend hours at the gym )(17:10)
  • How to make long-term investments in your body and burn calories while watching TV (17:59)
  • Why looking at the scale won't help you lose weight (and how to use “wins” to fast-track your weight loss instead) (20:20)
  • How to apply the secret of top politicians, business leaders, and athletes to hit your fitness goals (22:39)

If you’re ready to rise up and become the best version of yourself, check out the 12-month mindset and accountability experience that will help you rise up here: https://jillallencoaching.com/just-breathe-sisterhood/

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://jillallencoaching.com/be-fit-and-fierce/ and become unstoppable with us.

Or, if you want to join a sisterhood dedicated to growing our faith, join our Just Breathe Facebook Group.

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 and 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.

(00:35): Hey gang. Welcome to find your fear so glad that you are here with us today. We haven't really talked about this message since the start of the find your fierce podcast about two years ago. And so I'm really excited to talk with you about it today because we are bringing it back to our health, our fitness level, our mindset journey. So if you have been needing a jump star or a boost, when it comes to your fitness, maybe you need to flip the script of what it means to be healthy today is your day. And I'm glad that you're here, but before we go any further, I have to say that I love that you are here listening in spending time with us. And I, again, am honored that I get to be a part of your day because you are all so amazing. And I have to thank you for your love and your support.

(01:18): And I appreciate your feedback, your reviews, and love that you share this podcast and the set free message with all your friends and family. And so if you can keep on doing that, that would be incredible because there's so much power when we share inspiration, because you are helping this movement as it helps reach more women and it impacts more lives. And that is certainly what life is all about. So I just have to thank you and give you a shout out. Okay. So let's dive in here. What is the first thing that comes to your mind? When I say the word fitness or health odds are that your first thought was, and I could be totally wrong, but most will immediately think about the number on the scale and their weight. And it's all about the vicious weight loss cycle, right? I mean, we all know what I'm talking about here, for sure.

(02:01): And I, and I know I get it. We wanna become this confident and fit and unstoppable fat burning machine. We wanna be healthy. We wanna be strong, but there's this cycle that we tend to get on over and over and over again. Am I right? I mean, we start strong and then we fall back or go back to our old habits and then we start again and then we start again and again, and I'm, I'm glad you're on here because this episode is definitely for the one who's tired of trying everything out there. And they're finally wanting to break these chains of, you know, their failure. And then they want, they wanna be strong. They wanna walk in with confidence and be confident in their own in, in their own body. And those that are looking to identify like, you know, that driving force that inspires you to take this massive action, even if it feels like impossible right now.

(02:55): And so if you're wanting to break the chains of unwanted weight, you know, obesity, if you wanna break the exhaustion and the fear that holds you back from truly living this episode is definitely gonna be for you here today. And so these next 20 minutes, it's gonna be your thing. We're on a mission to learn, to love ourselves. We're on a mission to become confident, strong, unstoppable charge your day, kind of forced to be reckoned with women, right? Even if this belief is not there right now. So I wanna ask you if this sounds like you, okay, how many can you say yes to the following questions that I'm gonna ask you? And I jotted these down here. Okay. Do you start each day off strong? And then by 3:00 PM, you're channel down on everything in sight. Have you tried everything out there and nothing seems to work?

(03:43): You know, you need to do something may you know, but you just don't even know where to begin. You're lost or maybe you work out every day and you're still not getting the results that you're looking for is that you, maybe you just wanna look good in a swimsuit. Do you wanna wear a sleeveless tank this summer? You know, avoid getting your picture taken with family and friends. Do you hide in the background? So no one can see you. Do you find yourself in comparison mode? Do you just wish that you could just feel good and confident about yourself? Do you cry? Do you 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 you know that this can't be as good as it gets. Do you maybe wanna keep up with your kids?

(04:31): I set an example of a healthy lifestyle. Do you wanna go for a hike? Do you wanna 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. I know for me, these past two years, it's been a wake up call. Health has proven to be a much needed priority in so many lives. So to sum it up, the question I wanna ask you is, are you stuck on this vicious cycle and desperately wanna 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, you know, and I don't wanna say that you're missing these steps, but we need to make this shift in our mindset.

(05:17): We need to be able to flip the script when it comes to our health journey. Okay. We need the shift in, in what 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. And I know it sounds crazy, but you're gonna be ready to attack your day. I mean, imagine this guys to take on these challenges of a healthy lifestyle. You're gonna be inspired to make needed changes in your life. You're gonna wanna throw away all your excuses. You're gonna punch fear in the face. You're gonna reach your goals for good. You're gonna make it a lifestyle so that you can have endless energy. You can lose that weight. You can lean out. You can feel absolutely amazing not to mention your body will be working the way that God intended it for to work.

(06:04): And you're gonna have complete clarity about how you wanna live your life. You're gonna, you know, take on new goals and aspirations. You're gonna be able to have the energy to do so. And that's what gets me fired up. You're gonna also, okay. And this is like, for me, like the most important thing you're gonna learn to truly love yourself, the gifts that you've been given, the unique way God created you. And you're gonna learn how to give yourself some grace in the process. Okay? And of course, I always have to say, not to mention, you're gonna have these mind blowing results and your confidence is gonna skyrocket because all of the areas of your life, they're gonna be overflowing with this mindset shift that will help you with a joyful day, a joyful attitude. And you're gonna have that thinking that mindset that's gonna help you accomplish anything.

(06:49): So I'm gonna actually walk you through exactly how to break this vicious cycle today. And I want you to know that I've helped thousands of people, you know, achieve massive results. And I I'll be honest with you. Some have struggled, some have yo yoed, but the ones that stopped and broke this cycle consistently did these powerful things that I'm gonna share with you here today. Okay. And so with that being said, I want you to know, I have to put this in there because I want you to hear it. Okay. This is not about that number on the scale, but I want you to know that you are loved, that you are chosen, that you have been created for a purpose and that you have so much God-given potential. That is going untapped. So we're gonna unleash some of that today. Okay. by, by taking that focus on our health, our nutrition and our, and our fitness journey.

(07:38): Okay? So for those of you who, you know, know me, you know, I believe everything starts with the why. And I, I believe the same thing goes for you. For whatever reason, it's something that 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 at every single day, you're gonna wake up each morning, ready to attack the day you're gonna have purpose. And I know for me, I wanna be able to function at my highest level, the way God intended for me to function, right. He didn't create us to be sedentary or lethargic or unhealthy where we lack, focus and discipline. He created us to move and thrive. And so we can even get more specific with the purpose of your why. I mean, if that's not a strong enough purpose, right.

(08:26): To live up to God's potential that he has for us, but we can even get more specific. And so w with God being able to create us to move and function at a high level, but I let's, let's just take it one more step, right? When, start with your, why you become so super clear as to why you wanna lose that weight or why you wanna drop the body fat. And here's the thing you and I both know that it's way more than that. It's more than the number on the scale. It's more than the weight loss, right? We got to have the why of what's going to fuel you when you are wanting to work out, but yet you don't wanna work out. Right. Cuz we all know what we need to do. It's just the question is why are we not doing it?

(09:12): It was because a lot of times we don't focus on why we started, right? We're gonna have to choose the salad versus the greasy cheeseburger, right. Or we're gonna need a strong why when we're fighting through the tough times for us to be able to bounce back and, and for us to keep going and stick and stay on this journey. And when we have this strong, why we're gonna be happier, which is going to impact all areas of our life, happy, happy family, you're gonna be more productive. You're gonna be again, thriving. You're gonna be more confident. You're gonna have more courage. The list can go on and on and on. And if we start with the why we're gonna be on this mission, this you versus you mission that gets us for up each and every day. So I want you to imagine if you skipped this part, imagine if you skipped the why, and if you continued to overlook the importance of finding and discovering your why your life's going to continue.

(10:08): And I, and I want you to take note because I want you to become very self-aware about where you currently are right now, how you're feeling, where you are on this fitness journey. And you could probably plunk in any type of goal in this. Okay. We're just talking about weight loss right now and, and your health, but you could probably put any goal on that. It's once we become self aware, then we can actually take these steps because if we skip it, then we're gonna continue to be like, we're gonna crawl through the door at night, right? When we're exhausted uninspired every single day, right? We're gonna continue to be on this vicious cycle. And the crazy thing is you may just settle in for a life of mediocrity without you even realizing it, but on, but you will realize it at the end, when you've missed out on so much, you're gonna continue to feel unattractive, unloved, a sh a, you know, ashamed, insecure.

(10:59): And I don't wanna be talking about all the doom and gloom, but guys, this is the reality because this is what women think. This is what goes through our mind and our heart. When we are not flipping the script, you're never going to see what this amazing, strong, confident woman that you are and what it is that you can accomplish. And when you team up with the Lord of what he can accomplish in and through you, when we have a strong, healthy body. So I want you to be able to identify your why, because when you get real, when you get deep, it's going to fuel you to take this massive action. It's gonna fuel you to take action every single day. So I gotta ask you, have you made the decision to stop this vicious cycle today? That's the thing. We have a choice.

(11:40): We are the driver of our free will. What are your reasons for making the decision to change? Why, why do you wanna shed the five, the 10, the 25 plus pounds? Is it to keep up with your kids, your grandkids? Is it truly live life? Is it, is it to quit missing out? Is it to open doors of new opportunities? Why does it matter to you right now? Right? Because for me, it's the feeling of feeling good at my best. I mean, some people may have never experienced that. They don't know what their best feels like because we're stuck in the cycle. You may not even realize how bad you feel until you actually start feeling good. And I know when I'm not at my best, it fuels me actually to stay the course, that feeling of, you know, feeling not good, or, you know, these are the questions that need to be asked.

(12:28): They need, and, and they need to be answered for you to be able to take that first step for you to be able to break that cycle. So ask those tough questions. What are your reasons for making a decision to change? Remember your, why discover your, why? I can't, I can't stress this enough. Why are you wanting to break these change right now? I mean, we have to develop this 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 your weight loss journey, let's flip the script. So with that being said, yeah, we're women. I get it. Right. We overcomplicate things. I think we overcomplicate this weight loss process. You know, we, I know we know what we need to do, but we somehow kind of interject and, and try to do take control of things.

(13:15): And we make this complicated. We just need to keep it simple. We need to keep it sustainable. You know, we need to stop over complicating this process. We need to get fired up. And we get excited about like this, like, oh, I'm, we're starting this big, huge weight loss program or fitness journey. Right. We talk about how we're starting this Monday. Maybe we're starting at the first of the month and we're so fired up and say, okay, let's do this. And we prep everything. We get everything ready. Right. And we have this like all in mindset, which is absolutely amazing. But what happens is we get, bring up all this hype. But my question is, why not like strive to live this healthy lifestyle every single day? Why does it have to be this big, huge mass starts? Like if we just wake up like this and stay the course, I think it's gonna make that shift.

(14:01): Like, why not start living life like that with health as a focus and a priority right now today, no more height, no more Monday starts because here's the thing. We don't need another meal plan or the newest restric nutrition program or hardcore fix or quick fix, or to count every macro or calorie or step. We don't need to do that right now. We can start right now. We can keep it super simple. We can keep it super sustainable. And we can find that balance that works best for you with the training and your nutrition. Right. I think about all the different programs out there, you know, maybe it's whole 30 or keto or you know, weight Watchers or, you know, whatever it is that you know that you guys do for a jumpstart, right. If that works for you, that's awesome. Okay. If the whole 30, if, if that, you know, gets you that jumpstart and that boost that you need right now, go for, get, get it, get the jumpstart that you need.

(14:59): If it's journaling your daily food intake, do that, but ask the question. First one, you know, one, and this is one that I ask myself too, is this sustainable? Is this something that I could do every day for the rest of my life? And if the answer is no, then I tend to stay away from any programs that say that I cannot have a certain macro or, you know, to me, it's a red flag because I wanna be able to live my life. I wanna be able to live my days to where I, you know, if I wanna eat a piece of carrot cake, I'm not beaten myself up over it. I wanna be able to enjoy that without thinking I'm a failure or that I sabotage the game plan and all the work that I put into it. Right? So if you're like me, or, you know, maybe, you know, this is what I suggest, you know, and coach my clients by helping them focus on this 80, 20 method, 80% on with good, healthy choices.

(15:50): And I'm talking about whole grains and, and your proteins and your fruits and your veggies and your healthy fats, chugging that gallon of water a day, right. Five to six small meals. And about 20% of that, if I have pizza on Friday night, you know, with the family, it's gonna be good and it's okay. Right. And I just get back at it at the next meal. So to me, that is sustainable. Okay. So to me, the, that is simple as I focus on incorporating these foods with each meal, right? There's no guilt, there's no shame. You know, there's no stress, it's simple and sustainable. I cannot stress this enough. Now, as for workouts, a big question I get as a trainer and a coach is, should I do cardio or should I do strength training to get the results that I'm looking for? And here's my take on that guys. We have to do both. We have to incorporate both. We have to be able to move. We get a, we, we, so I, we have to get our heart pump in. So I encourage at least 20 minutes a day of quality work. And I'm not talking about reading and what I mean by quality, I'm not talking about reading a magazine on the treadmill, right? Quality work or training three to five times a week, you know, just in this slow stroll and this walk, right. Walking's good for the soul. I absolutely love it. But in terms of getting your heart pumping, we need to get that, that blood flowing. Okay. So if we can do that three to five times a week, it's perfect. And yes, you can get results with just minutes, a day, as long as it is quality work. And here's the thing.

(17:18): If, if you've never done it like a 20 minute workout, you're probably thinking there's no way, right? Because we have been taught that you have to spend hours in a gym, but today we are rewiring what we have been trained to believe. So why does just 20 minutes a day work? Right? Because one it's simple and I'm not saying it's easy, but it's a simple, and it's a sustainable process. Everyone has 20 minutes a day to move, right? You don't have to hit the gym for hours a day or seven days a week. You don't have to rack up the mileage every day on your bike. Or, you know, if you're, if you're running right, simple and sustainable, 20 minutes a day, and if you can just be consistent, then that's the way to go. I love this analogy. I wanna share this with you because I just, I loved this breakdown.

(18:04): And it has stuck with me. Okay. And so I have to share this with you. They actually compared money and earning money with working out, right? So cardio think about this. So cardio is like getting paid instantly. You're trading dollars for hours. You're clocking in, you're clocking out, right? We get paid instantly. We trade cardio with the calories that we burn. Right, right away, we get paid. Right. Then you go out and, you know, jump rope for 10 minutes or run a mile or run for 10 minutes. Usually it's about a hundred calories. And you, you have to flip flop, right? I'm gonna run 10 minutes to burn a hundred calories in general, but strength training, it's like investing your money, right. We may not see of the returns right away, but every time we hit the weights, we are investing long term.

(18:55): We work on building that lean muscle mass. And before we know it, we're burning calories when we sleep. And if we're just sitting around and that's where that fat burning machine all day long comes into play. It's just like our financial investments. We can make money off of our investments while the money's just sitting there. Right. So it's the same thing with this. We can burn calories while we're at rest. So the more muscle we have, the more we burn, I just absolutely love that analogy. And of course, here's the thing you're gonna burn more calories when you're clocking in, clocking out with your cardio. If you have more muscle mass, more muscle mass burns, more burns more in general, all day long. Right? So while here, let me just add this to you. Every pound of muscle that you have, it burns about 60 calories a day, but for every pound of fat that you have, you're only burning about two calories a day.

(19:50): So of we wanna have muscle mass because then we're gonna be burning more. Okay. So we wanna drop the fat, get gain lean muscle. You're gonna do that by strength training. And then of course we're gonna burn and calories and, and just get those bonus calories in with our car cardio and get our heart pumping. So it's really, really good. So I just had to share that with you. And if we can incorporate 20 minutes of both cardio and strength, sustainable results are gonna happen for you. Okay. So let's continue on this. 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. Actually, it can't be anything to do with the scale and it can't be anything to do when it comes to the weight loss. Okay? So we make this vicious cycle continue because we hop on and off the cycle because we focus for a lack of a better term on the silly, stupid scale, right? We give up so easily at the first roadblock when the results are not happening fast enough, or if the numbers aren't down, we start strong, right? And then we see some results in week one, maybe week two, week three, we might hit a plateau. And then we just quit because the transformation isn't fast enough, we're focusing on that result and that number, the circumstance, the, that outside, I guess, circumstance or something that we can't control necessarily. Okay. The scale should not be the main focus and when the progress and the way that we track and measure it, it could be pictures. It could be the inches that are being lost or gained, or the day to day gains the strength gains.

(21:23): Maybe it's a full push up for you. It could be a win or like a pull up or a non-modified burpy. It could be a win running your fastest mile, walking your fastest mile, hiking five miles in a day. I mean, those are wins that we can track and measure and focus on. Once we redefine that redefine what success is. And so my question is, how are you tracking your wins? What is a win for you? Make a non win for us to be able to track and measure and something I wanna add to the wins. You will actually rock out more wins when you focus on the daily action step. And I, this is the part I can't stress enough that the wins are gonna come. They're the byproduct of what you do each and every day, the results will be there. When you focus on you do daily.

(22:09): If your goal is to drop a dress size, but don't show up to move daily or UG your gallon of water, or add more veggies to your snacks, the results aren't gonna happen. So your daily action steps flip those into your goals. Flip that into what it is that you are focusing on, focusing on what you do each and every day versus the end result. And because of that, your goals will be met with consistent daily action steps that are going to propel you and, and be that springboard for you to be able to move forward. So here's another one you need to find a group. You need to find a group, a tribe, a sisterhood. You need to find support the accountability that fires you up that can keeps you in the game, because here's the thing, the best athletes, the politicians, the business leaders, the business owners, coaches in the world have that support and the accountability.

(22:58): So my question is why would you ever do it alone? So by surrounding yourself with the people that's motivated like you with common goals that need the help and the support and the accountability they're going to help you guys are gonna lock arms and you're gonna move forward. They bring new ideas and the confidence and the accountability strategies that are given that you need to reach your goal. Maybe even saving time, money, energy, you're probably gonna be saving your sanity, right. With all that accountability and support. And I know for me, it just keeps me focus of, keeps me out of being overwhelmed out of the stress mode. And it gives us this community of like-minded for us to be able to thrive and for us to be able to be our best and get that support where you can lead, you know, strongly with confidence each and every day, right?

(23:45): Never getting that fitness journey off the ground or finding yourself, struggling with it so much. I mean, we, as humans, we eventually give up and then we're back on that cycle and the cycle is continuing, right. So I want you to, I can't, you know, I just want you to find yourself a team, you know, there's times there's days where I know I struggle and I lack focus and there's days that I don't wanna train or yeah. I just feel sluggish. I mean, guys, we're human and I get it. And so we get bored and we sometimes need that swift kick. So we have all the days like that. And so, because we're human, thank goodness I have my tribe. That's gonna help put the wind back in my sales. And that is a good thing. Okay. So let's recap you year. I know I was like talking about like a hundred miles a minute, but I wanted to get everything in.

(24:29): And I always respect your time and keeping these podcasts short and sweet as you are driving or going out for, you know, a run or, or something like that as you guys hit play. But so I want you to, I wanna recap, we have to know our why, and it can't be the, it can't be about the weight loss. It can't be about the number of the number on the scale, keep your why, and the reason for your health, you know, front and center, it's time to dig down deep and get to the core, and we're gonna keep it simple. We're gonna keep it sustainable, but yet at the same time, be flexible. We're gonna move 20 minutes a day and we're gonna focus on the 80 20 method. And when it comes to your nutrition, we're gonna have redefine what that fir fitness journey for you is all about.

(25:09): And then three, I want you to focus on your wins and track your progress without using the scale. Most importantly, track daily action steps and force around yourself with like-minded and purpose oriented you know, individuals and women that fire up your day. Find those people that lift you up and support you, which I gotta say I can help for sure. So please reach out to me. I have to add this in here. You know, a goal without a plan is just to wish don't just wish for the chains to be broken, show up, commit to your health, want it, want it show up. And, and I know if you're wanting more fire in your day, follow me on Instagram or join me for private one-on-one coaching. I rarely open this up, but two spots are available or you can join us in the just brief small group. That's a 12 mile 12 month faith failed mindset and accountability experience. Or you can snag a copy of my books, set free, or even join us for our next retreat. I know we've been all over the place on epic adventures that allow us to step outside our comfort zone. And so go to Jill Allen coaching.com for all updates or join the, just breathe Facebook group. We would love to have you join us in any or all of those things heads up on the next episode. We are continuing another faith filled and inspiring message. So be sure to join us next week. Thanks so much for joining us today. And I pray that we filled your heart with joy. And if you can let us know before hopping off here today, that would be incredible. Subscribe, share this episode, link on your social media, if you felt encouraged or inspired, 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 you next time, be fit, be fierce, be unstoppable. See ya.

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