Yesterday on a call with a new client, she shared with me that she started out strong for about a week.

The first week she planned and prepped her food, hit her macros, did her strength training workouts, and walked 10k+ steps/day.

Then, Saturday came and her son had a birthday party. She ended up eating like crap and didn’t track her food. To add to it, her mother-in-law made cookies and since she was already on the path of self sabotage, she decided, why not eat the cookies too.

After that she felt like “What’s the point??”. She succumbed to her limiting belief that this is why she always fails – she does great for 3 days or a week and then eats a piece of cake or a slice of pizza or both and then feels like she failed and walks away feeling defeated and gives up.

This is what I said to her:

ONE: You did not fail and just because you “ate like crap” one day, it does not negate all the work that you put in the week before. The previous 3-5 days still count!

What matters is what you do the next day. When you wake up the next day, instead of continuing to wallow in self-sabotage and eat more crap, you get up, have a high protein breakfast, go for a walk, workout, and then plan your meals, walks, and workouts for the rest of the week.

You let that shit go, move on, and keep going!

TWO: It takes at least 30 days to create a new habit. You have to undo the years of eating crap, drinking wine, not lifting, and being a couch potato.

It takes time, so be patient with yourself – e.g. Maybe week 1 you’re at 30%, week 2 you’re at 60%, week 3 you’re at 90%, week 4 you’re at 100% owning your new healthy habits and starting to rock them like your lifestyle.

If you had 3-5 “good” days the first week, then you are right on schedule.

THREE: This is not a short term diet. These are new, healthy, daily habits that you will do consistently, forever, as your lifestyle.

Since it’s your lifestyle, you get to decide what that looks like for you so that it’s sustainable.

Next time, take control and ownership of your decision to have your 10-20% and eat the cake, and then get right back on track whether it’s the next hour or the next day.

If your perfectionism or all or nothing mentality is preventing you from reaching your health, fitness, and fat loss goals, MINDSET is one of the 6 pillars of my signature 6M Method that all of my clients follow to crush their goals.

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