Lean With Plants

Routines are the foundation of who we are today and will be tomorrow.
Unsexy but INFINITELY powerful in changing our behaviour. We must develop habits and routines that are not swayed by motivation if we want to succeed.
Listen in for how to build routines that are satisfying, easier and that we can do consistently. 100% of the time.
I mentioned the podcast episode Identity, which you can listen to here!

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Janelle shares how she found food freedom, build simple and easy habits as a busy mum, stopped beating herself up about failure and found peace at last.

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No one is coming to save you.

No one is going to pick up a fork and put broccoli in your mouth or say no your mother in law for you.

Change is HARD, so we MUST be the hero of our own story and face the fight head on if we want to succeed in weight loss, habit change, fitness, or really anything.

Unfortunately we’ve been condition to be passive victims… mere side characters rather than the protagonist we were destined to be.

All this can change when we adopt a heroes mindset and know how to keep moving forward even when challenges inevitably come. (There’s no good story without some conflict!)

In this episode go over what to expect, how to embrace struggle, and ultimate transform into the hero that gets the prize.

The hero you are destined to be.

I mentioned a book called — Raising girls who like themselves by Kasey Edwards. So far I’m loving it!! You can find it here:

https://www.amazon.com/Raising-Girls-Who-Like-Themselves/dp/1760894362/ref=monarch_sidesheet

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⁠https://fitwithplants.com/schedule-your-call-6⁠⁠

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As we mark Joanna’s one-year milestone with Lean with Plants, I wanted to share how she’s lost the 30lbs and now can KEEP it off after starting dieting at just 7 years old. 
In this episode we dive into escaping decades of yo yo diets and fads, gaining confidence and building habits and becoming yourself again after motherhood and weight gain  

It is truly an honour to see someone transform before you eyes like Joanna has, and her story is sure to encourage you too.

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Isn’t it weird how kids learn so fast while having FUN, and yet adults try and struggle while HATING the process? It’s time we explore a new way of learning and building habits. The formula for success is always repetition and play makes it easier to get your reps in because it’s fun and rewarding.

Tune in to learn about gamifying your habit building.

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My life get’s really darn hard. There are so many days I don’t feel like I can cope and yet somehow I’ve maintained 40lbs of weight loss, while running a business, being a busy mama and having a husband with a disability.

10 years ago I did NOT have the toolkit to make that happen and it’s been trial and error and many books on behavioural science later that I have a toolkit of 6 habits/mindsets that keep me going on my worst days.

They are:

I know that 100% effort isn’t required to see results, but SOME consistent effort is always needed. Consistent minimal effort beats intensity EVERY time. You don’t need to sprint, but you do need to put 1 foot in front of the other. Ask yourself what that looks like everyday. It changes. I don’t pendulum swing. Your circumstances aren’t binary, behaviour doesn’t need to be either. I’m looking for the best I can do even on my worst days I set minimum targets rather than big goals. I have a level of external support and accountability even when I’m feeling like I can’t do things. I make my life easier so I’m more likely to follow through on good behaviour.

Simple tools but they truly work.

If you’re needing more personal help and accountability to lose fat, jump on a free strategy call with our team to see how we can help you get lean 📆

📆 Get a FREE 1:1 Weight Loss Consult to see how we can help you smash those goals ⁠https://fitwithplants.com/schedule-your-call-6⁠⁠

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At the beginning of the year, I said my goal for this year was to be mediocre, however even though I believe there are times when mediocrity can be helpful, it can also be a hinderance.

Success requires effort and perseverance, for there is no gain without pain. Hard work serves as the key that unlocks the door to triumph. The things truly worth having in life are not obtained effortlessly; they demand dedication and resilience.  Weight loss is one of those things, it doesn't come easy, it takes time, dedication and consistency to see great results. Success is not a mere gift bestowed upon us; it is earned through relentless commitment and determination.

The more we invest in our endeavors, the more satisfying the victory becomes. The journey towards success is marked by a path paved with hard work, guiding us towards our aspirations.

It's important to remember that if success were easily attainable, everyone would have it. Yet, it is the challenges we face and overcome that make it truly meaningful.

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Let’s talk about the 3 weight loss rules to live by.

We'll be exploring the concept of calorie density and three key principles to keep in mind as you’re choosing what foods are optimal (and harmful) for fat loss.

So if you're looking for some practical tips and tricks to help you on your weight loss journey, stick around and let's get started!

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Take a leap, embrace the unknown, and ask yourself, "What's the worst that could happen if I don't try a new approach to weight loss?

What have I got to lose by going all in?

Inaction and fear means there's a real cost to our overall health and mindset. This week I dive into Callie's story, which is what inspired me to do this episode. It's important to remember the immediate benefits of consistent action, even without immediate results. Failure often stems from a lack of action, so remove barriers, confront obstacles, take risks, and do the thing anyway.

Shift your focus from outcomes to the process of growth, let go of results, practice persistence, and understand that overnight success follows years of perceived failure. Measure progress, explore multiple indicators of success, and seek motivation through repetition, accountability, making action easier, rewarding progress, and fostering a community that normalizes the behaviors you want to cultivate.

Shift your focus from outcomes to the process of growth.

Release your attachment to results. Reflect on the person you could become by consistently doing 'the thing', even without immediate results. Will you be better off than before? It's all about practice and staying in the game.

🌟 Remember, overnight success often follows years of perceived failure.

Measure your progress, choose growth. Keep track of your achievements. Look beyond a single measure of success. Find ways to stay motivated.

Discover the processes that drive consistent action

Embrace repetition and routine, establishing structured habits within your daily life. Seek accountability to stay on track and ensure follow-through on your commitments. Make action feel effortless by simplifying tasks and finding ways to streamline your efforts. Celebrate your progress through rewards and acknowledgments. Surround yourself with a supportive community that normalizes the behaviors you aspire to cultivate.

Episodes resources:

Microwaves and safety (You’ll see citations attached to this video) https://nutritionfacts.org/video/Are-Microwaves-Safe/ 

Essentialism - Greg Mckeown

Atomic Habits - James Clear

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Weight loss is often surrounded by a cloud of mystery and perceived complexity. There are many fad diets promoting quick weight loss and so much conflicting information online, it's hard to know what is true and what isn't. 
The diet industry thrives on exploiting people's desires to lose weight quickly and effortlessly, often resorting to misleading claims. 

Many people believe that there must be some secret formula to shedding pounds and getting in shape. They tend to think of themselves as unique individuals who require personalized advice or special attention in order to achieve their weight loss goals. Additionally, there is a prevalent belief that our metabolisms are somehow flawed or broken, making it even more difficult to lose weight as we age. This leads to the idea that we need specific diets tailored to our body types or blood types.

However, the truth is far simpler. We are not as special as we think when it comes to weight loss. The fundamental principle remains the same for everyone: we need to create a calorie deficit. Our metabolisms don't actually break; the main difference lies in the fact that we tend to lead more sedentary lifestyles, resulting in fewer calories burned. Ageing also plays a role in weight gain, mainly due to decreased physical activity levels. Lifestyle factors also influence weight gain, but the basic strategy for weight loss remains unchanged.

Weight loss is not a rapid process in most cases. Instead, a healthy and sustainable rate is around 1-2 pounds per week. Any additional weight loss beyond this can be considered a bonus, but it's important to focus on the non-scale victories and leading measures of progress such as long term habit change rather than solely fixating on the number on the scale.
The foundation of successful weight loss lies in creating a calorie deficit. While our starting points may vary there is no need for complex and specific diets based on body type or blood. By understanding the true nature of weight loss, we can implement effective strategies and achieve our goals, regardless of our individual circumstances.

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📆 Get a FREE 1:1 Weight Loss Consult to see how we can help you smash those goals ⁠⁠https://fitwithplants.com/schedule-your-call-6⁠⁠⁠

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