how your brain is holding you back from getting lean and strong

It’s you against you out there. Don’t let your brain be the thing that gets in the way of your goals. Which one of these mindset blocks is stopping you up?

knowing you need to eat more, but refusing to do it

You gotta be in a calorie deficit for fat loss, BUT you cannot be in a calorie deficit forever. Fat loss phases should be short and they should be earned! If you’ve been attempting to eat in a deficit forever because you’re desperate for results, you’re doing more harm than good.

Lean muscle tissue is the most “expensive” tissue you’ve got, so when you’re undereating it will be the first to go. And less muscle means a lower, slower metabolism and fat loss resistance. Eating ENOUGH makes the body feel safe so it can prioritize fat loss and also have enough fuel to build and maintain lean muscle mass so when you do attempt a calorie deficit, you actually get the results you’re looking for.

ignoring signs & signals that you need rest + recovery

If you think always being sore, needing a nap and hitting that 3 pm slump are just regular parts of life – check yo’self. These are classic signs you might need to step back from your intense activity, two-a-days and crazy high step goal to give your body a break.

Remember, muscles are broken in the gym, fed in the kitchen and built in bed. By failing to give your body adequate time to rest and recover, you’re ultimately preventing yourself from building muscle mass which creates that lean, strong physique you want.

you're expecting immediate results

Losing fat in a way that is sustainable and dare I say, enjoyable, will take longer than you might like. Don’t underestimate what you can accomplish in 6 months and overestimate what you can do it in 6 weeks. Going slow means you’re more likely to keep that body fat off for good.

I tell my clients not to expect body composition changes until at least 8 weeks and beyond – and this is assuming they have good adherence to their macro targets and have other lifestyle factors (i.e. stress, workouts, sleep) in check!

You're not willing to be a beginner

Getting lean and strong might mean you’re doing everything different than you once thought – that you’re doing everything opposite than what you’re used to!

It’s ok to start over or to change directions but you gotta be willing to be imperfect at something and allow yourself to get better with practice.

Change your mindset from “I can’t” or “I won’t”, to “I just haven’t done that yet” and work from there.

you're letting the scale determine your success

..and getting frustrated when you don’t see a drop despite all other markers of progress.

Read it again. I know you struggle with this one.

Seeing improvements in strength, energy, sleep, mood, body composition, workout performance (among other things!) are all signs that you’re making progress. The scale is only part of the picture and even still, it’s not a great indicator of short term progress, getting leaner or stronger.

If working out is your way of meeting people and being social, you might be on the fast track to overtraining. It feels good to be active, but it feels even better to be active with other people we like!

Seek opportunities to connect outside of your regularly scheduled workout, such as:

  • grabbing a meal together
  • attending a movie or community event
  • cooking or meal prepping
  • going to the farmers market
  • co-working at a coffee shop
  • park playdates with kids

I get it, change it tough. Unlearning and doing things differently takes time and effort. But don’t let that be an excuse to keep letting your brain trick you into not achieving your goals.

learn how to eat enough to get lean