CONSISTENT by Primal Potential

I think we can all relate to being attracted by a diet promising rapid results. We want the results and that matters more, in the moment, than whether or not we can sustain them.

I loved what I read in a recent issue of The Harvard Business Review:

The good news is, you're making good time. The bad news is, you're lost.

All too often, we care more about pace than sustainability.

This means that we do the same work over and over, we spend far too much time, money and energy on results we won't sustain.

In today's episode, I'm sharing something that most people aren't talking about.

It's really not about how you lose the weight. It's about whether or not you develop the life skills you'll need to sustain your results.

http://primalpotential.com/257-the-appeal-of-a-new-diet-what-no-one-is-telling-you/

A couple months ago I shared with you guys that I was taking on a scary-for-me challenge: hot yoga. Specifically, 45 90-minute hot yoga classes in 45 days. The 45 days have now gone by (dang, time flies) and I'm sharing with you my final thoughts.

Specifically, I'm sharing what this challenge taught me about all-or-nothing thinking and why there is no "wagon". Yeah, that notion of being on or off "the wagon" has got to go!

http://primalpotential.com/256-there-is-no-wagon/

I didn't make it to 45 classes in 45 days and I still count it as a massive win.

Yeah, we build this vision of perfection and expectation when we start something new or set a goal. That's normal. What's normal but not helpful is to see anything short of that vision as "failure".

It's not black and white. There are more possible outcomes and more possible ways to win than the way you've pre-defined it.

In fact, I think success will almost NEVER look like you envision it before you start.

Don't sell yourself a destructive story that anything other than your pre-defined vision of success is a failure. That's just not true!

In today's episode we're talking about other ways to find success, to be successful even when it isn't "perfect" and why there is no "wagon". Don't miss the full episode!

For more on Breaking Barriers, click here.

Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!

If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

For most of my life, I desperately wanted to change but didn't believe I could.

I doubted myself and my ability to change. I was completely overcome by paralyzing self-doubt & negativity.

It was toxic.

In today's episode I want to talk about these things and share my thoughts about how we can overcome self-doubt, disbelief and negativity to take action and improve our lives.

No more waiting. Now's the time.

http://primalpotential.com/255-dealing-with-self-doubt-disbelief-negativity/

You cannot hold someone else to a higher standard of doing right by you than that to which you hold yourself.

The fastest way to overcome self-doubt is to take small, incremental steps in the direction of your goals.

You are only confined by the walls you build - what walls are you building with your thoughts, words, actions or limiting beliefs?

What are you negatively manifesting?

What barriers or obstacles are you building with your thoughts, words or actions?

How can you redirect?

For more on overcoming self-doubt, disbelief or negativity, listen to the full episode!

For more on Breaking Barriers, click here.

Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!

Fear will hold you back. I get emails every single day from listeners looking for how to overcome fear. The fears are different, but the problem is the same.

• I'm afraid I don't have what it takes
• I'm afraid that even if I'll lose the weight I'll put it back on
• Fear of missing out gets me every time
• What if I have loose skin when I lose the weight?

Fear impedes action and is fueled by thought.

In today's episode I am sharing how to overcome fear and turn "what if" into "what now".

http://primalpotential.com/254-how-to-overcome-fear/

Fear is a case of too much future & not enough present

Thought fuels fear

Use affirmations to redirect your focus when you're focusing fear

• I'm not there yet
• That's not real now
• What can I do now?
• What is my next step?

In this moment, you are creating the conditions of your future - is it the future you want or the future you fear?

"Thinking will not overcome fear, but action will." W Clement Stone

Turn your "what ifs" into "what nows"

"Remove the veils so I might see what is really happening here and not be intoxicated by my stories and my fears" Elizabeth Lesser

Don't borrow trouble from tomorrow

For more on Breaking Barriers, click here.

In today's episode I mentioned a recipe from Bulletproof Executive for Golden Milk - I misspoke - it was Dr. Mark Hyman's recipe & you can find it here. (I omitted the stevia.)

Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!

I don't think any of us would argue that having more self control would be a positive change in our lives. But, easier said than done, right?

In today's podcast I'm helping you understand effective and ineffective ways to build more self control and I'm also sharing a willpower challenge that will help you make this a more concrete, tangible objective.

http://primalpotential.com/253-building-more-self-control/

"If you conquer yourself, you can conquer the world" Paulo Coelho

If you rule over yourself, there is no door that won't open for you.

Today I'm sharing a 7-day willpower challenge and explaining how we can be smart about our attempt to build more self-control.

Here are a few key points from today's episode:

Self control builds self-esteem, not the other way around! If you want more self-esteem, build more self-control.

Will power gets stronger with use. Repeat decisions require less and less energy

Are you creating a willpower deficit? Identify opportunities to operate from a place of strength as opposed to constant willpower depletion.

Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!

If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

Do you know what you really want?

I used to be incredibly frustrated with myself & confused: I desperately wanted to lose weight but I wasn't doing the work.

How could I want something so bad yet continuously make choices which sabotaged that desire?

I figured it out: I didn't really understand what I wanted & why.

Today we're talking about values and principles because I strongly believe this is required work if we want consistency & progress.

This is one of my Fat Loss Fast Track veteran webinars where I challenged them to establish their values and principles and showed them how we experience tension & frustration when we aren't thinking or acting in alignment with what we want most.

Today I'm sharing one of my webinars from my Fat Loss Fast Track veterans group. I hope you love it! Definitely take a listen!

Are these things aligned:

• What you want
• What you say
• What you think
• What you do

Your values are what is most important to you.

Your principles link your values to action.

Let's stop justifying indulgences. Let's stop talking ourselves into treats when we want our goals more. Today, I'll tell you how!

You don't have to justify brussels sprouts or chicken, so why do you feel like you need to justify treats?

Beyond that, is the way you're justifying them even true? Are you being honest with yourself with your justifications?

In today's episode I'm talking about HOW you can stop justifying and start owning your choices, whether they're aligned with your goals or not.

http://primalpotential.com/251-justifying-indulgences/

There are so many things competing for your focus. It's easy to feel overwhelmed and like the deck is stacked against you.

It's easy to focus on what you can't do. Maybe your schedule isn't conducive to the changes you want to make.

Maybe your spouse isn't supportive.

Maybe you're overwhelmed.

Maybe you have a long history of giving up on yourself and you struggle with belief.

I get it. Those are all very real.

But, focusing on those things don't help you and focusing on those things isn't your only option.

In today's motivational minisode, I'm challenging you to focus on this: what you can do.

What you are willing to do.

What step you can take.

What options you do have.

What progress you're ready to make.

Do not miss this powerful motivational minisode!

http://primalpotential.com/250-motivational-minisode-focus/

Today is about ending excuses, especially that tried & true excuse of, "I'll start tomorrow".

Here's the reality: it doesn't matter how motivated you are, it doesn't matter how great your plan is or how much you want it if you are in the habit of talking yourself into delay, deferral or excuses.

Instead of focusing on what to eat, when to eat or the latest, greatest diet, I encourage you to look at the ways you talk yourself into not doing the work, and focus on overcoming those limitations.

We're doing that together in today's episode. Don't miss it!

http://primalpotential.com/249-ending-excuses

Yes, tomorrow exists. However, it has nothing to do with what you can do today.

When we put off our plans, when we defer our goals to tomorrow, it's just a way of making ourselves feel better about not doing the work.

We don't want to say "I'm not going to eat healthy" so instead we say "I'll do it tomorrow".

What you can do tomorrow doesn't have anything to do with what you can & should do today.

When you defer the work until tomorrow, you reinforce a pattern of delay.

The more you use that excuse, the more likely you are to continue to use it.

Become increasingly aware of when you're avoiding taking action.

Replace thoughts of what you pledge to do tomorrow with reminders of what you're capable of now.

Tell yourself, "I'm a person of today. Right in front of me is an opportunity to make progress and I won't pass it up."

Do not delay until tomorrow what can be done today.

Nothing will ever be attempted if all possible objections must first be overcome." — Samuel Johnson

If you look for an objection or reason to delay, there will always be one.

Stop searching for excuses and start looking for opportunities to act.

Breaking Barriers: How To Overcome Emotional Eating & Self-Limiting Beliefs

If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

The other day I asked my Fat Loss Fast Track veterans (folks who have been through more than one Fat Loss Fast Track with me) where they feel strong in their fat loss journey and where they don't feel so strong.

One of the most common areas of struggle was evenings. Nighttime choices. The choices made after work and during/after dinner. I don't think they're alone in that struggle.

Are evenings hard for you? They used to be my biggest area of struggle, for many reasons, and today we're talking about how to improve your evening eating habits and get to a point where you feel confident in and proud of your nighttime choices.

http://primalpotential.com/248-improve-evening-eating-habits/

There are many reasons for the evening struggle. Unfortunately, we tend to focus on what's wrong with the evenings instead of focusing on how we can make improvements.

Think about it, it makes sense that evenings are hard.

• We tend to be more tired in the evening and have more energy in the morning
• There's more downtime in the evening. Most snacking happens during down time & screen time and there's less of it in the morning
• We're great at "beginning" - we've started countless diets and beginnings start in the morning, for most of us, so we are just more practiced at improving our first choices of the day than we are improving our last choices of the day. We aren't unskilled, we're unpracticed.
• We tend to have less structure in the evenings than we do in the AM
• We haven't built up trust and follow through

But we have power. We have opportunity. In today's episode I'm sharing several strategies that will show you how to improve evening eating habits, build confidence, accelerate your progress and get results. Definitely listen to the whole episode! Lots of great strategies in there, including:

• Change your attitude - stop arguing for your limitations and focusing on how hard nights are. Instead, focus on what you can do to make improvements today
• Practice building back trust in small & large ways (this can be practiced throughout the day by doing what you say you'll do instead of negotiating with yourself)
• Focus on improvements - instead of being a Debbie Downer and judging yourself for suboptimal choices, look for the improvement. Choose what represents even a marginal improvement for you
• Finish strong. No matter what happens, decide that you'll finish each day strong, even if it's the last 10 minutes of the day

Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!