“I know what to do. I just need to do it.” How many times have you heard that? Better yet, how many times have you SAID that? More than you can count right? Me too! So what keeps us from doing what we “know” to do to get what we really want?
I used to beat myself up over this very same thing. As a former figure competitor, there was no doubt that I knew what to do to get in amazing shape. I knew what to eat, how to lift weights, and how much cardio I needed. However when I started my business, spent more time with my husband, and started prioritizing my life outside of the gym, I STRUGGLED to be consistent with my fitness plan and even struggled to get and maintain the look that I wanted to have. Add to all of this that I was already a fitness coach and you can imagine the frustration I felt with not being able to implement what I “knew” how to do- get in shape. I would start and quit my program- maybe like you have done too- and each time I felt worse and worse about not just doing what I knew. That cycle continued for years until I realized what I needed to change. I didn’t need more discipline or more willpower and I didn’t just need to “do what I know”.
Here are the three strategies I used to turn information into transformation.
#1: Consider that maybe what you know is not right for YOU.
If you struggle to implement what you know for more than a couple of days in a row then that is a red flag. However while many coaches suggest that this struggle is a sign that you aren’t “ready” for change, I believe it is a sign that you ARE ready for change… ready to change your approach.
Many times we struggle to follow an outdated approach- a way that used to work but is no longer a fit for our lifestyle. When this happens, we are riddled with frustration from being unable to implement what we know and guilt for what we perceive as our lack of discipline or willpower. Rather than work harder to follow an outdated plan, change the plan to something that fits your schedule, preferences, and temperament.
#2: Ramp up from knowing to doing in strategic steps.
The other day I was talking to woman who shared with me that she struggles to stay consistent with any plan and therefore doesn’t get results. As we discussed why this happens and how to fix it going forward, she shared a super common problem with us busy ladies- she said that intellectually she realized that she should master one piece of the fitness puzzle at a time but emotionally she was bent on implementing everything at once. Why? Because she wanted results as fast as possible. Gosh can’t you relate to that? I can and I know that following those emotions will leave you stuck in a perpetual state of going all out, burning out, and then giving out. So how do we reconcile our intellect and emotions on this one?
Ramp up in strategic (rather than random) steps. Pick one part of the puzzle- say optimizing protein or getting in two strength sessions each week- that will give you a big return. When you strategically ramp up, your intitial changes not only give you results but also positively influence other pieces of the puzzle without any extra work on your part. The result is building all of the habits that you need to stick to this for the long haul.
#3: Be consistently inconsistent.
Have you ever tried to give up your favorite foods until you hit your weight loss goal? I know I have and if you are anything like me, you probably couldn’t stop thinking about the food that you eliminated-well at least until you caved and ate it. Well here’s the funny thing I discovered about losing weight AND keeping it off- you need to be consistently inconsistent.
After you have ramped up to mastery of the basic nutrition and fitness habits, go for a few weeks being relatively strict with your food and workouts. During these strict weeks, what I call #challengemode, you will see significant changes that motivate you to continue. However no matter how motivated you are, when #challengemode is over, take a break from being strict. Reintroduce some of your favorite foods more regularly and relax a little bit on your exercise frequency.
While it may seem counterintuitive to stop while you are on a roll, that is exactly what I am suggesting you do to avoid burnout and rebound weight gain. When you have relaxed your approach for a few weeks, go back into #challengemode. What you will discover is that you will look forward to getting strict and not see your plan as a burden and you will enjoy #lifestylemode and your favorite foods without going overboard. The result is stellar results AND the skill from practice (notice I didn’t say knowledge) of how to keep the weight off in the long haul.
While these three strategies for turning weight loss information into transformation are straightforward and simple, fighting the knee jerk reaction to just keep trying harder at what you “know” works rather than sticking to this new way isn’t so simple. To set yourself up for success on this journey, it pays to have someone in your corner who has done this before and helped others do the same.
So my final strategy for turning information into transformation is…
GET A COACH
A coach will help you pick the most effective starting strategies, understand what to expect in terms of obstacles, set realistic expectations for each step of the way, and stay the course when you are attempted to abort your mission and retreat to the familiar yet ineffective old way of doing things.
Your Homework: So my challenge for you, if you choose to accept, is to start with the first strategy and ask yourself…”Does what I know to do to lose weight realistically fit my life right now without any additional willpower or discipline”. If it doesn’t, I challenge you to try a different way- a better way.
What did you think? Let me know in the comments below! And if you found this helpful or inspirational, be sure to share.
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