00:00
How do we create a mindset for long -term success? Number one is that your mindset is long -term. We don't need to overcomplicate things here. We're accepting right from the beginning that when we are embracing a weight loss journey, a health and fitness journey, it's not temporary.
00:25
I mean, there are parts of things that you do that are temporary, but the journey is long -term. You want to get your results and keep your results for the rest of your life. So if you are only embracing 12 weeks, you are already setting yourself up for failure.
00:42
This is a long -term mindset. You are in this to win it for life. So number one is that your mindset is just that, long -term. Your mindset, your physique, your habits, everything is a long -term commitment.
01:06
With having a weight loss goal specifically, you're desiring a different result than what you currently have right now. So we must be willing to embrace the simple fact that this is long -term to get started.
01:20
Now, question for you guys? I'm going to give you a hint. This is kind of a trick question, but I still want you to take your best stab. We'll get some brownie points up on the leaderboard for this question.
01:36
My question to you is, what is a goal for? What is the goal in this game of weight loss?
01:55
Take some wild guesses, you'll probably have to unmute yourself because I've muted everyone on my end. You can type it in the chat. I'll keep my eye on the chat. But I want some brave souls to answer. We'll slow down a little bit here.
02:07
What is the goal?
02:10
I would say the goal, this is Wendy, I would say the goal is unique to everybody. I would say the goal is your why and achieving what you set forth for your why.
02:25
Okay, I would say that's on the right track. I see something in the chat. Let me pop that up. Amy says the goal is for long -term health and vitality. Yeah, I would not disagree with either of what you guys said.
02:43
Nancy, to be a healthy weight, avoiding health issues like heart and diabetes. Yep, I'm not gonna disagree with that either. So you guys are on the right mindset here. Oftentimes when we think of a goal and weight loss, what's the first thing that usually comes to our mind?
03:00
What's the first thing? I mean like the obvious one. A number, there we go, yeah. Hey, I wanna lose weight. What's your goal? Well, I wanna lose 30 pounds, 50 pounds, whatever, right? And so that is one piece to the puzzle of this, but truly the goal is not the number on the scale.
03:23
It's not the end result of anything. It's not the end results of you achieving your weight loss. It's not the end result of achieving a certain status in your health and fitness journey. The end result is a new way of life.
03:42
Because right now, in some capacity, you are in a place that you don't wanna be. Some of you have already made amazing progress and you are well on your journey, but if you're truly embracing a long -term mindset, you're not done.
03:58
Even if you're already 50 pounds down, which some of you guys are here, okay, right? But you're still going, you're still alive, you still have life to live, you are still on your health and fitness journey and because your mindset is long -term, is constantly being in that new way of living, to keep your results, to keep moving as far away from your old results, old way of life as possible.
04:25
Is this making sense? So the goal is a new way of living. It's the new person that you have to become. The goal is who you must become. You set a goal because of who you must become to achieve it. You all have weight loss goals, 20 pounds down, 50 pounds down, 70 pounds down, okay?
04:56
To get there, we know it's going to come from the inside first. We change on the inside first and then the outside follows. If you want to change your body, you have to change your what first? Someone type it in the chat.
05:13
You want to change your body, you have to change your what first? Mind, great job, Shelly. Brownie points, 50 brownie points. Everyone who has made guesses so far has 50 brownie points on the leaderboard.
05:24
Kristin is keeping track in the background, okay? Yes, if you want to change your body, if you want to have a physical experience, it's a physical change, you have to change your mind first, why? It's one thing to know that, it's a completely other thing to understand the reasoning and logic behind it.
05:51
Because your body follows your mind. Your mind is the dictator of what happens with your body physically. Always, always. So, for you to achieve 30 pounds down, 50 pounds down, it starts inside here.
06:11
And the thing that you must dig into is who you must become. Because you are going to be a different person when you are 20 pounds down, would you agree? You're gonna look different, you're gonna have different habits, there's gonna be things that are different about you.
06:27
There's no way it would be physically or mostly possible for everything of you to be exactly the same and be 20 pounds less. So, you are accepting that you are becoming a new person. So, who is that person?
06:45
If you are not getting crystal clear on who that new person is, you are missing out on one of the most crucial pieces of your weight loss journey. You must know who it is that you must become. Once you get crystal clear on that, then you work on becoming that person.
07:04
And you keep doing it over and over and over again because you have a long -term mindset. You guys following me? Okay. If it was just the goal that you guys were focused on, just the number on the scale, just getting to that, okay.
07:21
Several of you right now have extra timeline goals in your journey because you have weddings, you have vacations, you have, what was the, oh, retirement or something. Someone wanted, someone in here wants to be a certain, certain weight before they retire by the end of the year.
07:43
So some of you have extra timelines within our calories and confidence timelines, which are great, we love those. We love those, okay. So your goal is not just about achieving that timeline and then we're done, we did it, we accomplished it.
08:04
Because if that's all it was, you're not truly embracing the long -term mindset. What do you think is gonna happen when you get to that goal? Or you get to the wedding and you are where you are, you get to your vacation and you are where you are, or you retire and you are where you are.
08:24
If it's just the goal, if it's just the end result of that timeline thing, or for the rest of you, maybe it's just the 12 weeks in the program because you don't have additional things, okay. It doesn't matter, you all have some type of timeline, right?
08:35
When it's accomplished, you will have nothing else to look forward to. Nothing to continue to grow you if your mindset is not long -term and all you are doing is thinking about that first thing, okay, once you get there, you're done, you're accomplished.
08:53
But that's truly not what you want, is it? No, no, no, no, okay. A true goal is something that you set for growth so that you are growing. A true goal requires that you achieve something that you have never yet achieved.
09:15
If that's not true, it's not gonna push you through your comfort zones. And guess what? What is the thing that keeps you stuck? What is the thing that has kept you stuck in the past? Comfort zones. We don't change when we're comfortable.
09:34
When we're comfortable, we're just that, we're just comfortable, we're good. We don't feel like we need to move any one direction, we just stay right here, I'm comfy, comfortable. Change does not happen in comfort zones.
09:49
Change only happens when you break through comfort zones. If you want to experience a change, you must be willing to make a change. If not, you're just doing what you've always done. And what you've always done is what has gotten you to where you are right now.
10:09
And if that's not the place that you want to be, you're gonna have to change. And there's gonna be comfort zones that will need to be broken. And guess what? Breaking through comfort zones is 100% a mindset skill, a mindset focus, a mentality.
10:30
All the more reason of why you have to be focused is because you're focusing internally first if you want that external change, no matter what it is. To achieve your goal, to create a new result other than the one that you're currently living in, you also must do this one important thing.
10:50
This is where we're gonna kind of narrow the focus a little bit more, okay? So we're talking about how to create a long -term mindset. We're breaking this down into understanding that the goal is not just the end result, it's a new way of living, right?
11:06
It can't just be that end, otherwise there's nothing else to look forward to. We have to continuously be growing. So what then is required? What is gonna be one of the most powerful pieces to ensuring that these things become your reality?
11:26
Judi says change. Well, yes, absolutely. There's one thing very specifically that I'm gonna narrow it on. So write this down. You must create a, any wild guesses. We'll do a hundred brownie points if anyone can guess the last word in that sentence.
11:52
You must create a fill -in -the -blank plan. Oh, that's basically it. Have it. also basically it routine also basically it can you all get 50 you go again 50 brownie points because you're so close but it's just not the exact word that I chose
12:20
is this indeed. Okay, could it be mindset?
12:25
it's not mindset. It's not mindset. The goal. No. Okay, I love your answers. You guys are doing awesome. Here it is. You must create a system. A system. So the plan, the routine, those were, you probably could interchange it with the word system, but we're going to move with system.
12:47
Yeah, process, you could probably use that too, just to plan words here. Okay. Here's why. Please write this down. Actually, I will let you know when to write this down. I'm going to tee this up a little bit.
13:00
Don't write. Yeah, just listen. The reason for this is because we tend to think higher of ourselves sometimes. We tend to be uh we tend to think that we are something much much more than what we actually are and this gets you in trouble all the stinking time.
13:24
Okay, I'm talking to myself here too. It's this is true of every single one of this. So, what is it that I'm talking about? I'll tee it up just a little bit more. Don't write that. Don't write yet. Remember back to the workshop.
13:37
Some of you are fresh out of that. So, you guys are right there. Some of you would spend a few months. Some of you would spend a year. Okay. In day one of the workshop, I show a graph. One of them has a straight line down and the other one has a roller coaster.
13:55
Okay. And the one that is a straight line down, the mindset is what? Alright, I'm going to start my weight loss goal on Monday. I'm going to stick to it no matter what. I'm just going to, you know, grunt it out.
14:10
I'm going to get to my goal and then, I'm done it, right? That's the mindset. We've all had that mindset at one time or another. Don't even try to tell me you have it because I'm going to call BS. Okay.
14:26
Why do we do that? Why do we do that? Because we oftentimes give ourselves more credit than what we are actually capable of because we want to be superhuman. But what are we actually? Someone said it earlier.
14:42
We're just human and humble humans. When we are humble humans and we bring ourselves to this next point, you are going to be on the path of success. When you try to stay in superhuman mode, you're going to fail because we're not superhuman.
14:57
So, here's what I want you to do. You will fall on your goals. You will fall on your system. You will not rise to your goals. You will fall on your system. Write that down and then listen in to how I'm going to break this down further.
15:27
I get it. When we commit to something, we feel like we are superhuman. We're going to figure it out. We're going to do it. After a while, just naturally part of being human, what happens? All of those emotional highs start to settle out a little bit.
15:54
Eventually, at some point in the journey, something is going to happen. Not something might happen. Something is going to happen that is going to push you off track. Whether you did it intentionally or accidentally, it doesn't matter.
16:10
It is going to happen because you are not perfect and there's no such thing as a perfect weight loss journey. So, I'm telling you right now, in your future, okay, let's do a little test. Let's just test this out really quick.
16:21
For those of you who are beyond week one, raise your hand if you have never once fallen off track in the entire process. Raise your hand. Raise your hand. Come on. Someone never once fallen off track if you're beyond week one.
16:41
Not a single hand. Crazy. I never would have thought that because we're not superhuman. We're just human, okay? So, it's normal and everyone out there outside of calories and confidence is doing this.
17:00
They're starting their weight loss goal on Monday. They're motivated. They've got the energy. They're just going to be focused. They're just going to do it and that's their mindset. I'm telling you right now, they're going to fail.
17:13 (Conversation transcript)
You would be most wise to go the exact opposite and say, you know what? It's only a matter of time before I fail. I'm human. Something is gonna happen whether I do it intentionally or accidentally but something's gonna happen.
It's part of the process. So what am I gonna do about it? And here's the thing. When you fall you fall on your system, your system is either gonna keep you moving towards your weight loss goal or it's gonna pull you back away from your weight loss goal.
Everyone has a system whether you realize it or not. Everyone outside of calories and confidence. They're in that mindset that they're superhuman. They're just gonna do it.
And then bam one day something happens. They fall off track. Okay, what is their system? Oh just one of those days. I'm just gonna finish it out whatever. I'm already over my calories so I'm just gonna keep going over.
And that usually doesn't work out very well. Okay. They have a system.
Now everyone who's in calories and confidence, you're gonna focus on your system. What is your system that you will fall on eventually? That's gonna keep you moving towards your goal?
I want you to go in the chat. I'm curious what are some things that you think that you could do if you're creating a system. Because you know you have one regardless.
You can either create it or you can let it happen how it happens. I don't recommend that. What are some things that you can do to set yourself up for success right now in the events that you fall off track?
I got to pull up my chat now because I don't have the chat visible. And then I'm going to give you my answers and thoughts on what i think you should do.
Nancy says create a new system. Okay but what are the details of the system? I want to hear the details.
Give myself grace and plan my meals for the next day. Yeah, that's a great system.
I feel like oh man today was just one of those days it's gonna be okay. Tomorrow I know I can plan things out. I can hit my targets tomorrow I get right back on track. That's a great system.
Grace first because why? That's mindset. And then an actual tactical plan. Love it.
Christina, plan your meals for the week. Great. You're setting yourself up for success for the whole week. You're creating a plan for the whole week. Love it. Update the system. Need more details.
Create a schedule. Okay yeah. We're getting specific there.
Amy, give myself grace get back on track. Yep.
Plan tracking every meal. Meal prep. Yes. But now start fresh with my numbers it's a new day plan track record. Yep.
You guys are basically all on the same track here. Just refocus reset. Good okay, so i's gonna give you some of mine.
I'm gonna give you some of mine. Shelly says take a deep breath focus on what i can do better next time. Oh that one's getting closer to what one of mine is.
Okay, so if this was me and I was in a weight loss journey and I just, boom, something happened. I fell off track. Okay, very first thing that I would do in my system that I've created from the beginning of my journey. Before we even started, the very first thing I would do is tell my coach. Why might I want to do that?
Why not just keep it to myself? They don't need to know. You know accountability support. Yeah guidance. Yeah what if you actually share something with us that we've heard over and over and over again and we actually have some really specific strategies for you to try for the next time?
And what if it just actually happened to be a game changer for you for the rest of your weight loss journey?
Well you would never know if you didn't give us the opportunity to share it with you. The only way you can give us the opportunity is to tell us. So the number one thing that I would do if I was in calories and confidence and I had just had one of those days, first thing I would do is I would tell my coach. I would just be honest about it. There's so much power in honesty and vulnerability. The second thing that I would do I'm gonna go back up here.
Shelly said, focus on what I can do better next time.
22:05
The second thing that I would do is I would tell myself what happened. What were the events of today that led to that happening? I would just put up the facts, lay it out exactly how it is, not trying to lie to myself.
22:19
This is what happened. This is what I did. These are the facts. And then I would ask myself this most important question. The next time this happens, what can I do to be better? What can I do to ensure it doesn't happen again?
22:37
What can I learn from this little oops? Because my mindset is long -term. And I'm not just in this to accomplish a single weight loss goal. I'm in this to get my goal, to keep it off and to keep going for the rest of my life.
22:52
And so I have to continuously be growing. So I want to use every mistake or every oops or whatever as valuable information for my future. I wanna plant nuggets of knowledge in my future because guess what?
23:11
I'm still gonna be humble enough to accept that I'm not superhuman yet. I'm still just human. So eventually this is probably gonna come up again in my life. That's just being realistic and realistic expectations and important part of the weight loss journey.
23:27
Does that make sense? If it were me, that would be my system. I think that's gonna serve me very, very well. The next thing I would do is I'd probably ask questions to my coach. Hey, have you ever dealt with this?
23:44
Has this ever happened to you before? And if so, like what'd you do? You're like, what would you do? Or I would leverage many, many, many brains by going into the Facebook group and just being like, hey, what are you going to do in this type of situation?
23:58
Like it totally threw me off track. And then I get a whole string of comments, people. And now I have like 10 ideas and I'm like, okay, I feel so much more prepared for next time. I could do this. And my confidence goes back up.
24:15
And confidence is everything to me. Everything. So that would be something with my system, but that's just personal to me. Ultimately, you just have to know what your system is. The system that actually works.
24:29
The system that keeps you on track of moving towards your goals. Because here's the thing. Every single person has a system. It's just, is that system moving you towards your goals when you fall on it?
24:42
Or is it pulling you back? That's the difference. Okay. So let me grab some water here quick. Thank you. I also want you to remember that you keep what you repeat, what you repeat you keep. So the things that you practice over and over and over again to move you towards your weight loss goals, they will get easier and they will become better habits.
25:24
But guess what? There's always work to be done to create a new habit. You just have to be willing to put in the work for it. Repeat things and ultimately the last thing I want to mention on creating a system.
25:40
This is very, very important. This is one word, write this in bold letters in your notes, star it, whatever you need to do. The word is daily, daily. Most of you have heard me say this many, many times before, some of you have maybe never heard me say this and you're about to hear me say it many, many times throughout the next six months of your journey.
26:12
Take care of today and someone fill in the blank for me in the chat, what will happen? Take care of today and the what blank, blank, blank, blank, blank, whatever, however many it is. Someone go into the chat, fill in the blank, take care of today and the tomorrow will take care of itself.
26:33
Yes, I usually say future, but I mean tomorrow is the future. Take care of today and the future will take care of itself because here's the thing. It is very natural for us to think about the number on the scale that we want to see, the goal weight that we want to achieve, the vacation weight, the wedding weight, the retirement weight, the clothes, all those things.
26:59
It's so easy to focus on those things, but guess what? Telling you right now, all of those things are too far away. They're way too far out of your reach. As much as you want to try to believe that they aren't, they are, but there's one thing that is always in control, that you're always in control, that's always within your reach right now.
27:25
And as long as you take care of that, guess what? Eventually, the future will become your reality. So when you take care of today, the future will take care of itself. Do what you need to do today and every single day.
27:42
All you need to do is focus on today. And the next day, you just focus on today. The next day, you just focus on today, and guess what? Eventually, the future will have arrived in your reality and you will be where you want to be.
27:56
If you won every single day, if you win today and you win tomorrow and you win the next day, it will be impossible for you to not be victorious in the ultimate thing that you want to achieve in your future.
28:09
Does that make sense? Daily, one word to put in your mind. Your system is the daily things that you do that lead you towards your goal. Because when you take care of what you need to do today, the future will take care of itself.
28:32
And all of that is my wrap -up for how you create a long -term mindset or a long -term success. This is probably like part one of like 100, if you can be honest, right? So hopefully you've got some really great notes from this.
28:58
Your homework for this week is to not, do not let this go in one year and out the other. By the end of this week, you should be able to recite everything you wrote in your notes without even looking at it.
29:16
If you look at your notes every single day this week and you try to memorize the things that you wrote down and you do that every day, do you think you're gonna be creating new things in your memory, in your mind that might lead you towards accomplishing your weight less goal?
29:34
Especially in the times when things come up and you need some new memories, you need to have some new things pop up instead of the old things that always play back. So your homework assignment this week, memorize everything you just wrote in your notes.
29:50
So by the end of the week, if I put you on the hot seat and I said, all right, Amy, you can't look at your notes, tell me everything you wrote last week or Katie or Heather or Andrea, doesn't matter.
30:06
You should be able to do it no problem. Don't worry, I'm not gonna do that, I promise, okay? But pretend I didn't just say that and be scared, be nervous, be afraid that I'm gonna pick on your name next week.
30:21
You take it that seriously, you're gonna win, right? Okay.
