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We cannot have a real conversation about consistency without naming the trap so many of us live inside: procrastination.

In this episode, we're exposing the patterns and beliefs that make it so easy to delay the actions that move us forward. We've become experts at convincing ourselves that later is better, that tomorrow makes more sense, and that it's okay to wait.

But what if procrastination isn't a neutral delay? What if it's the most expensive invisible cost in your life? What if it's the very thing keeping you from the joy, pride, and results that you deeply want?

We'll unpack:

• Why procrastination has become your default operating system

• How putting something off often feels like a smart move — even when it's a dangerous one

• The real-time cost of pushing things to tomorrow (spoiler: it adds difficulty, friction, and emotional weight)

• The simple mindset shift that will help you make decisions that support your future instead of sabotage it

Whether you're constantly saying "I'll start tomorrow" or just feel overwhelmed by everything you keep postponing, this episode will give you a new lens — and a new strategy — to break the pattern.

🔥 Call to Action:

If you're done letting procrastination run the show — if you're ready to stop overthinking, overplanning, and delaying the actions that move you forward — then The Consistency Course is your next step.

This isn't a one-size-fits-all plan or a list of rules. It's a proven system that teaches you how to create consistency in your real life, with your real schedule, no matter what you're up against.

🎯 Join The Consistency Course now and let's stop starting over.

You say your health matters. You say your marriage matters. You say your faith comes first.

But… does your time reflect that? Do your excuses reflect that?

In this episode of The Consistency Vault, we're taking an unfiltered look at the value void — the painful but powerful gap between what you say you care about… and what your actions actually prioritize.

We talk about:

• Why your calendar and your excuses tell the real story of your values

• How most people make decisions based on fear or comfort, not their true priorities

• What it means to build consistency around what matters most (even in busy seasons)

• How to stop defaulting to urgency and start leading with intention

• Real-life examples of how this value void shows up — and how to fix it

If you've ever said:

• "I don't have time to work out"

• "I'm too tired to cook"

• "I'll get back on track when things calm down"

…this episode is your wake-up call.

Your values don't live in your intentions. They live in your decisions.

🎧 Listen now, and then take the next step:

👉 Join The Consistency Course — where we help you build the structure, clarity, and self-leadership to close the value gap for good.

In today's episode of The Consistency Series, we're breaking down one of the most overlooked reasons people stay in the cycle of starting over: vague language.

"I'm stuck." "This is hard." "I'm too tired." "I don't have time."

These phrases feel honest — but they're so vague, they're often more misleading than helpful. And without specificity, we justify compromises, create false urgency, and keep ourselves from the progress we say we want.

Inside this episode, you'll learn:

• Why vague language leads to self-deception, not self-awareness

• The real cost of generalizations like "I'm stuck" or "this is hard"

• How specificity becomes a strategy for consistency

• Questions to shift from emotional reasoning to empowered decision-making

You don't need to overhaul your life. You just need to tell the whole truth — and give your effort a place to land.

🔗 Join The Consistency Course If you're ready to stop white-knuckling your way through change and finally create real momentum, join us inside The Consistency Course. This is where we do the work — with coaching, community, and structure that helps you follow through.

🎧 Listen now and share this episode with a friend who's "stuck" — it might change everything.

If you feel like you're constantly falling off track with your goals — whether it's nutrition, fitness, business, or finances — there's a high likelihood you're missing something foundational:

🧱 A framework for flourishing.

In this episode, Elizabeth introduces the concept of the trellis — a structure of support that helps you grow, sustain progress, and eliminate the chaos of decision fatigue. You'll learn why structure is not restriction, how to create personal systems that actually reduce resistance, and how to build standards that work in real life (not just in theory).

We'll also dive into:

• Why most people overestimate discipline and underestimate structure

• How to reframe "rules" and "boundaries" as support — not punishment

• What it really means to build a trellis for your growth

• The two biggest mistakes people make when trying to be more consistent

• The real role of emotional sobriety when resistance shows up

• Why it's better to keep a small promise than break a bold one

Plus, Elizabeth shares personal and client examples — from breakfast routines to alcohol boundaries — to illustrate how building a supportive structure can be both simple and powerful.

You don't need to be stricter. You need support. You don't need motivation. You need a trellis.

🚪Ready to Build Your Trellis?

If you're tired of relying on willpower and starting over, it's time to create a personal system that works — even when you're stressed, tired, or not motivated.

Inside The Consistency Course, you'll:

• Build a framework that supports your goals

• Get coaching and accountability from Elizabeth every single week

• Learn how to adjust (without abandoning) when life gets messy

📲 Join The Consistency Course Now

If you've ever found yourself spiraling in indecision… Bouncing between plans… Or endlessly researching the "best" way to lose weight, get back on track, or grow your business...

This episode is your wake-up call.

Because often, when things feel complicated — the real issue isn't clarity.

It's commitment.

💥 "Complexity often exists where we're avoiding commitment."

This episode will help you:

• Spot the subtle ways you're avoiding action in favor of overthinking

• Identify how "insight mode" is keeping you stuck in theory instead of implementation

• Break the pattern of starting and stopping because everything feels so overwhelming

• Build the clarity that only comes from doing the thing — not endlessly trying to "figure it out"

We'll also explore:

• The powerful shift from "What's the perfect path?" to "What will I commit to today?"

• Why you can't out-learn the effort you're avoiding

• How insight becomes a distraction when it's not paired with action

This episode isn't just a good listen — it's your mirror.

🎧 Listen now and learn the difference between overthinking your way forward… And actually following through.

🔑 Ready to Stop Spinning in Overthinking?

If you're tired of knowing better but not doing better…

If you're motivated but missing the structure to be consistent...

If you're constantly in your own head — and ready to get into action…

📌 Join me inside The Consistency Course

Inside TCC, you'll:

• Get weekly personal coaching check-ins from me

• Learn the specific framework to build real follow-through

• Finally bridge the gap between your intentions and your actions

This isn't another plan. It's the support system that makes plans stick.

👉 Join The Consistency Course here

Emotional Sobriety: The Missing Skill That Protects Your Consistency

🚪 Ready to take action? Join The Consistency Course

Most people think their inconsistency is a habit problem. But what if it's not?

What if the real issue is the thought that gives you permission to abandon your standard?

"I'm stressed." "It was a rough day." "I'll get back on track tomorrow." "I deserve a break."

These are not harmless thoughts. They're part of a permission structure...the way we justify quitting on ourselves.

In this episode, we're introducing a concept called emotional sobriety and it might be the thing you've never been taught, but desperately need.

What You'll Learn in This Episode:

• Why most inconsistency is emotionally driven, not behavior-driven

• The difference between responding and reacting and how to shift

• What it means to live with emotional sobriety, and why it matters

• How your feelings are real, but not reliable leaders

• Why we say: "Too much sentiment, not enough substance"

• The toddler tantrum framework (and how it applies to your goals)

• Real client examples of emotional spirals that sabotage consistency

• What to do when your story is incompatible with reality

"Your feelings can ride, but they can't drive."

If you've ever let stress, overwhelm, frustration, or boredom talk you out of your goals — this episode will show you what to do next.

🎯 Ready to Take the Next Step?

The Consistency Course isn't just information — it's strategy, structure, and weekly support.

✅ Weekly check-ins with Elizabeth ✅ Personalized feedback ✅ Frameworks to turn emotional reactivity into reliability ✅ Action steps tailored to your life

You don't need another plan. You need the skill that makes any plan work — even on hard days.

🎯 Join now

"I was doing great… until I got sick." "It was a stressful day, so I blew it." "It's the weekend. I'll get back on track Monday."

Sound familiar?

If you've ever felt like you're either "on" or "off," you're not alone — but that approach is keeping you stuck. This episode breaks down one of the most important mindset shifts you'll ever make:

🧠 Consistency is not about staying "on." It's about staying in.

Here's what you'll take away from today's episode:

• The real reason your best intentions collapse when life gets busy, stressful, or unpredictable

• Why chasing intensity isn't the same as building consistency — and how to tell the difference

• How to spot yellow flags in your mindset and habits before they derail your progress

• What "dial thinking" looks like in real life — and how it changes everything

💡 We'll also explore:

• Why the "all or nothing" mindset leads to burnout

• How to respond when motivation disappears

• A simple (but powerful) way to stay engaged even when things don't go as planned

🔁 If you're tired of starting over, this is your pivot point.

The Consistency Course is where you stop consuming and start executing. It's not just information — it's weekly coaching, accountability, and real tools to help you turn this from an idea into a skill.

✅ Personalized weekly check-ins with Elizabeth ✅ Tactical tools for follow-through ✅ Progress that doesn't rely on motivation or perfect conditions

🎯 Build the skill that makes every other goal easier. 👉 Join the Consistency Course here

You've probably said it before:

"I was doing great… until life got busy." "I messed up, so the whole day is shot." "I just can't stay consistent."

But what if you're not struggling with consistency at all?

What if you've actually been chasing compliance — and that's exactly why you keep starting over?

In this powerful kickoff to our 10-part Consistency Vault series, we're exposing the hidden trap that's keeping so many capable, motivated people stuck in the cycle of "on again, off again" progress.

Here's what we cover:

• Why compliance feels like consistency — and how to tell the difference

• The single mindset shift that ends the cycle of starting over

• What to do when you mess up (because you will)

• Why most plans fail — even good ones — and how to make yours stick

💥 If you've ever felt like you're the problem, this episode will show you: You're not broken. Your approach is.

🔥 Want to stop learning and start applying?

The Consistency Course is where you build this skill for real — not just in theory. Inside TCC, you'll get: ✅ Weekly personal feedback from Elizabeth ✅ A step-by-step framework for sustainable change ✅ Private community support ✅ Coaching tools designed to work with your real life

👉 Click here to start now. You can cancel anytime.

What if the key to becoming more confident, resilient, and self-respecting isn't a big transformation... but a daily dose of hard?

In this episode, Elizabeth shares the powerful concept of microdosing hard — how to apply small, intentional challenges in your day to strengthen your mindset, discipline, and self-trust.

From parenting to personal development, you'll learn how embracing discomfort can completely shift your trajectory. Plus, hear insights from real DEFENSE clients who've used these tools to get unstuck and start showing up like never before.

Whether it's a cold shower, a tough conversation, or sitting in silence instead of numbing — microdosing hard might be the exact shift you didn't know you needed.

🧠 What You'll Learn:

• How to raise confident, resilient kids (without rescuing them)

• Why microdosing discomfort builds self-respect

• The truth about "easy" choices — and how they keep us stuck

• Real-life takeaways from DEFENSE clients

• Daily microdose ideas you can implement today

💥 Want Support with Inflammation, Fat Loss & Consistency?

Join the Impact Inflammation Group If you're tired of guessing, jumping from plan to plan, and not seeing results — the Impact Inflammation group is where coaching meets science and strategy.

✔️ Learn how to reduce inflammation ✔️ Improve your energy, fat loss, mood & cravings ✔️ Get consistent with expert support ✔️ Join a community of women creating real, lasting change

👉 Click here to join the Impact Inflammation Group

Modern anxiety isn't just emotional. It's chemical — and it's being triggered and sustained by the way we're living, consuming, and overstimulating ourselves every single day.

In this powerful, personal episode, Elizabeth pulls back the curtain on what's really happening when we feel anxious for "no reason" — and shares the neurochemical truth about dopamine, oxytocin, cortisol, and inflammation.

If you're constantly in your head, overwhelmed, overstimulated, or one step away from panic — this conversation will shift everything.

You'll also hear the exact strategy Elizabeth is using to reclaim peace and presence in her everyday life — without deleting her business, becoming a monk, or pretending life isn't loud and full.

💥 You'll Learn:

• How dopamine dysregulation leads to anxiety (even on "good" days)

• The shocking impact of low oxytocin and high cortisol on your mood

• How digital overstimulation mimics trauma and keeps your body stuck in fight-or-flight

• Why stillness feels unsafe — and how to change that

• Specific, realistic ways to reclaim mental clarity and calm without meds

• The #1 boundary shift Elizabeth is making — and how it's already helping

🔥 Ready to Take Action?

Join the Impact: Inflammation group — where we go deeper into the root causes of emotional, mental, and physical inflammation

🧠 If you've struggled with anxiety, brain fog, irritability, or feeling "off," 💪 If you've had high ApoB, high hs-CRP, stubborn fat loss, or poor recovery, 🌿 If you're done with band-aids and ready for real, root-level change…

👉 Click here to join the Impact: Inflammation group