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All or nothing?

I have been training clients in-person since 2012 and online since 2019. One of the most common barriers to success that I have seen?

 

An all-or-nothing mindset.

 

What does this mindset look like?

 

Just as it sounds, it typically means committing to extreme, unsustainable measures, failing then giving up.

 

I understand the why behind this. You have made the decision to make a change, and you want the results as quickly as possible. Going all-in with extreme measures seems like it will bring results quickly. A few examples: 

 

Eliminating entire food groups, such as carbohydrates or fats, with the belief that doing so will lead to quick results. This may lead to short term results, however, this is typically not sustainable or healthy long-term. It can also lead to deficiencies in essential nutrients, digestive upset, a decrease in energy levels, an increase in cravings, and an overall feeling of deprivation.

 

Overtraining, committing to a workout schedule that is not sustainable or training to the point of exhaustion.This increases the likelihood of injuries and can lead to chronic fatigue, moodiness, and sleep disruption. It can also lead to physical and mental burnout. Your body and your mind need recovery time to make the positive changes that you are striving for.

 

Adopting a “perfect” diet plan and feeling that any deviation, such as eating a cookie or missing a meal, means the entire plan is ruined. This can result in binge eating after a small slip-up or completely abandoning the diet.

 

This is why I do not believe in “diets” or extreme lifestyle changes. I feel that making small, realistic, and sustainable changes to your nutrition and fitness based on your preferences and goals is the best way to find and maintain success. Focus on changing your habits and you will not need to make extreme choices. 

 

The few tips to adjust this mindset:

 

Consider adopting a more flexible and balanced approach.

  • Practice moderation: Allow for occasional indulgences and focus on balance and moderation rather than perfection.

  • Listen to your body: Pay attention to your body's signals and adjust your nutrition and exercise as needed to feel your best, both physically and mentally. And if you want a cookie, eat a cookie.

  • Set realistic goals: Establish achievable, long-term goals that allow for gradual improvements and also flexibility in your schedule.

  • Prioritize consistent, moderate efforts. Focus on long term consistency over short term intensity. Small, sustainable habits are more effective in the long run. If you are just starting out, instead of committing to five 45- to 60-minute workouts a week, start with a daliy walk or one or two 30-minute workouts. Once this becomes a part of your regular routine, consider adding another workout. 


Remember, adopting a healthy, active lifestyle is meant to improve your life, not add additional stress. And it is a lifelong commitment, not a 60-day challenge. 

 

By recognizing and addressing an all-or-nothing mindset, you can cultivate a healthier, more sustainable approach to fitness and nutrition, ultimately leading to greater long-term success and well-being.

 

If you are ready to get started and need some guidance, join us on the Move 365 app. If you are just starting out there is a beginner program called Build or 5-20 minute guided workouts for all levels. You can also join us for the monthly program. There is a 30-minute and 45-minute option.

 

 
 
 

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