In this episode, Coach Catharine tackles the common habit of repeatedly "starting over" with health and fitness goals. She explains why the constant cycle of restarting every Monday, after vacations, or following "off-plan" moments actually hinders long-term progress and offers a more sustainable approach.

KEY CONCEPTS
• The restart cycle keeps us stuck in a pattern of perfection or abandonment
• Progress comes from learning and adjusting, not from perfect execution
• Small, consistent adjustments create more sustainable change than periodic fresh starts
• Identity-based motivation is more powerful than outcome-based goals

PRACTICAL TAKEAWAYS

1. Replace "starting over" with "next best step"
2. Create a Minimum Viable Plan (MVP) for challenging times
3. Use the WOOP method (Wish, Outcome, Obstacle, Plan) to navigate challenges
4. Practice daily reflection instead of weekly restarts

ACTIONABLE TIPS
• Track restart triggers for three days to identify patterns
• Focus on identity ("I'm becoming someone who...") rather than outcomes
• Make small adjustments instead of complete overhauls
• Celebrate learning moments, even uncomfortable ones

BOTTOM LINE
Breaking free from the restart cycle isn't about finding the perfect plan—it's about building consistency through small adjustments, learning from experiences, and maintaining momentum even when things don't go as planned.

NEXT EPISODE
Tune in next week for a deep dive into emotional eating, including the science behind it and practical strategies for navigation.

NEXT EPISODE PREVIEW:
Topic: Breaking the hold of emotional eating
Focus: Science behind emotional eating and practical strategies 

RESOURCES FROM THIS EPISODE:

Mindset Reset Toolkit [link]

CONNECT WITH CATHARINE:

All Things Catharine  

Instagram:  @catharineadams

READY FOR TRANSFORMATION?

Work with our team

Macros Inc Free Macro Calculator

Macros Inc FB Community

Macro Sync Tracking App

📱 SHARE THE EPISODE

Loved this episode? Share it with a friend who needs this message! Let's create a movement for a stronger, healthier community - physically and mentally!

Tag me @catharineadams and use #TheMacroMindset - I'd love to hear your strength journey! 💪

*Catharine Adams is not a physician or registered dietitian. The contents of this podcast should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. 

~The true cost of restart cycles (60% lost progress)
~Five practical strategies to break the all-or-nothing pattern
~Real client transformations and success stories
~The "1% Better Approach" for handling setbacks
~Scientific explanation of why our brains default to black-and-white thinking

Download the free Mindset Breaker Toolkit at [https://catharineadams.myflodesk.com/breakfree]

Join my #nextbestchoicechallenge on social media, tag me - or post it in Macros Inc FB group! I would love to see your next best choice!

Your goal isn't perfection--it's progress. And progress happens through consistent, imperfect action.

RESOURCES FROM THIS EPISODE:

Mindset Reset Toolkit [link]

CONNECT WITH CATHARINE:

All Things Catharine  

Instagram:  @catharineadams

READY FOR TRANSFORMATION?

Work with our team

Macros Inc Free Macro Calculator

Macros Inc FB Community

Macro Sync Tracking App

📱 SHARE THE EPISODE

Loved this episode? Share it with a friend who needs this message! Let's create a movement for a stronger, healthier community - physically and mentally!

Tag me @catharineadams and use #TheMacroMindset - I'd love to hear your strength journey! 💪

*Catharine Adams is not a physician or registered dietitian. The contents of this podcast should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. 

Episode 1.3: Understanding Macros: The Simple Guide to Protein, Carbs, and Fats

In This Episode:
• Break free from diet confusion and learn what macros really are
• Understand how protein, carbs, and fats work together
• Master practical strategies for restaurants and social situations
• Join our 7-Day Protein Priority Challenge

Key Takeaways:

1. Protein is your builder macro (0.7-1g per pound of body weight)
2. Carbs are energy, not the enemy
3. Healthy fats are essential for hormones and satiety
4. Focus on adding nutrition, not restriction

Free Resource:
Download your Macros Made Simple Guide — everything you need to get started with balanced nutrition for sustainable fat loss.
➡️ themacromindset.com/episode3

This week's challenge:
A simple, week-long challenge focusing on protein awareness before each meal, designed to build sustainable nutrition habits without strict rules or complicated tracking. Before each meal, ask yourself, "What's my protein source?"

RESOURCES FROM THIS EPISODE:

Mindset Reset Toolkit [link]

CONNECT WITH CATHARINE:

All Things Catharine  

Instagram:  @catharineadams

READY FOR TRANSFORMATION?

Work with our team

Macros Inc Free Macro Calculator

Macros Inc FB Community

Macro Sync Tracking App

📱 SHARE THE EPISODE

Loved this episode? Share it with a friend who needs this message! Let's create a movement for a stronger, healthier community - physically and mentally!

Tag me @catharineadams and use #TheMacroMindset - I'd love to hear your strength journey! 💪

*Catharine Adams is not a physician or registered dietitian. The contents of this podcast should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. 

Episode 2: Master Your Mindset — Break Free from All-Or-Nothing Thinking for Sustainable Fat Loss

🎯 EPISODE OVERVIEW
Feeling stuck in the cycle of starting over every Monday? You're not broken — you're trapped in outdated thinking patterns. In this episode, Coach Catharine explains why shifting your mindset is the foundation of sustainable fat loss. Learn practical tools to ditch perfectionism, overcome guilt, and build real consistency — even when life gets messy.

🔑 KEY TAKEAWAYS

• Why perfectionism sabotages sustainable fat loss
• How guilt and shame trap you in the cycle of inconsistency
• Practical ways to shift from judgment to curiosity
• Small daily actions that build unstoppable momentum
• Real-life proof that mindset change creates lasting results

💪 FEATURED MINDSET WIN
Gina’s transformation: How shifting her thinking — not her workouts or diet — finally gave her consistency, freedom, and confidence.

📥 FREE RESOURCE
Download your Mindset Reset Toolkit (guide,  and self-compassion practice)
➡️ themacromindset.com/episode2

🎯 THIS WEEK'S CHALLENGE
Catch one all-or-nothing thought this week and practice responding with curiosity instead of judgment. Small steps make massive change.

💪 FEATURED MINDSET WIN
Gina’s journey from all-or-nothing perfectionism to consistent, empowered fat loss — and the mindset shifts that made it possible.

You’re not broken. You’re learning. And learning takes practice, patience, and a whole lot of self-compassion.❤️~Coach Catharine

RESOURCES FROM THIS EPISODE:

Mindset Reset Toolkit [link]

CONNECT WITH CATHARINE:

All Things Catharine  

Instagram:  @catharineadams

READY FOR TRANSFORMATION?

Work with our team

Macros Inc Free Macro Calculator

Macros Inc FB Community

Macro Sync Tracking App

📱 SHARE THE EPISODE

Loved this episode? Share it with a friend who needs this message! Let's create a movement for a stronger, healthier community - physically and mentally!

Tag me @catharineadams and use #TheMacroMindset - I'd love to hear your strength journey! 💪

*Catharine Adams is not a physician or registered dietitian. The contents of this podcast should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. 

Episode Title: Build Confidence, Cultivate Consistency, and Create Real Change
Episode: 001
Duration: 25-30 minutes

⏰ TIMESTAMPS:
Welcome & Introduction
What to Expect from The Macro Mindset
The Three Pillars
Practical Strategies Spotlight
Expert Insights & Myth Busting
Future Self Visualization Exercise
Looking Ahead
Weekly Challenge
Free Resource Introduction
Call to Action & Closing Affirmation

🔑 KEY TAKEAWAYS:
• Why sustainable change comes from consistency, not perfection
• The three pillars of The Macro Mindset approach:

• Real client stories and relatable experiences
• Practical, implementable strategies
• Science-backed insights without the confusion
  • How to shift from all-or-nothing thinking to progress-focused mindset
  • The power of small, consistent actions in creating lasting change

💫 FEATURED SUCCESS STORY:
Meet Jessica, who transformed her relationship with health by shifting from perfectionism to progress through one small choice at a time.

🎁 FREE RESOURCE:

Download your "Future Self Visualization & Action Guide" at:

https://catharineadams.myflodesk.com/macromindset1

RESOURCES FROM THIS EPISODE:

Mindset Reset Toolkit [link]

CONNECT WITH CATHARINE:

All Things Catharine  

Instagram:  @catharineadams

READY FOR TRANSFORMATION?

Work with our team

Macros Inc Free Macro Calculator

Macros Inc FB Community

Macro Sync Tracking App

📱 SHARE THE EPISODE

Loved this episode? Share it with a friend who needs this message! Let's create a movement for a stronger, healthier community - physically and mentally!

Tag me @catharineadams and use #TheMacroMindset - I'd love to hear your strength journey! 💪

*Catharine Adams is not a physician or registered dietitian. The contents of this podcast should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.