The secret to results is to be goldilocks and look for the thing that is “just right.”

And the best way to get that “just right” plan for ourselves, is to create it. We need to find that combination of what is RIGHT and what we can do CONSISTENTLY.

That sweet spot is where the magic happens.

Because what is “right” won’t pay off if we can’t repeat those habits consistently. Just like doing the wrong things consistently will only lead to trouble.

But to find what is right for us, we need to step away from seeking some perfect plan or getting caught up in some ideals of perfection when it comes to our training and nutrition.

It’s why I wanted to share 8 tips I’ve discovered really make the difference in creating that just right plan for you…tips that many people won’t like because they don’t promote clean eating ideals or even the no pain no gain mentality that is so popular!

Tip 1: Sometimes it’s better to just give into the cravings over fighting them.

We often waste a ton of effort fighting what we want. And while achieving results DOES mean some sacrifice, too often we just deplete our self control by constantly restricting.

Sometimes it is better to just give in, satisfy a craving and move forward. Often we feel better with our overall plan and less restricted and more willing to stick with things when we also get to include foods we really love and crave.

Sometimes indulging is what we need to be able to stay consistent, strike a lifestyle balance and stay on track.

Too often in our attempt to avoid the thing we want we end up eating more in the end or we end up eating things that honestly are just as bad. And on top of that we ultimately only eventually give in, which because we’ve felt so restricted, can lead to overeating the thing we initially wanted anyway.

Sometimes just preemptively having that thing can help us find a better balance and avoid that binge cycle!

Tip 2: Drink your diet drink.

Fake sweeteners have become super demonized. And while the data really doesn’t support that demonization, I’m not going to tell you that diet drinks are healthy.

However, I do feel like they can also be key to us creating something sustainable that we ENJOY.

Honestly, sometimes when you want something sweet or you want something to satisfy a craving, swapping in that diet drink can help us strike a balance. Having that diet soda may actually help you stay more consistent and be healthier overall. Too often we get caught up in the “one bad thing” instead of seeing the overall healthier balance it can help us create.

It may help you avoid other unhealthy foods and “cost” you less overall.

It may be the way you start to even transition yourself off of sugar filled drinks.

It’s all about small improvements and finding our balance.

So don’t fear sometimes swapping one not so ideal thing for something that makes an improvement in your life even if it isn’t yet “perfect.”

Also we have to find our balance. If a diet soda keeps you overall consistent, that vice may be what you need to actually hit that 80/20 balance not just for a few days or months but for YEARS…

Tip 3: Plan in meals out.

Often when we start a new diet we avoid going out because it isn’t as easy to stay on track.

But this can also backfire and make us always feel like that person on a diet. It’s what can lead to us becoming even burnt out with the changes.

If you enjoy meals out, plan them in. If you need the break with cooking, plan in your favorite restaurant meals.

Find ways to work in things you love, even planning in those meals out first to adjust the rest of your day around.

And then just log the best you can. Sure it may not be perfect, but logging as consistently as you can is key. And then watch how that meal impacts you. If you’re not seeing results, you can always adjust. You can always make swaps to dishes to more easily hit your macros.

Or you can even find new restaurants that list out nutritional info to make grabbing lunch on the go easier.

But don’t avoid habits and routines you love. Find ways to work them in.

Because completely cutting out habits and routines we enjoy ultimately derails us just to try to be perfect short term. But we need to be careful with that all or nothing attitude.

We need to remember that long-term consistency is key!

Tip 4: Want fast results? Be ready to sacrifice.

We all want to hear it will be easy to see results. And while we can definitely see results by making fewer changes to start, the faster we want to see results, the more we have to embrace some sacrifice and focus more on perfection in those new habits.

Basically the faster we want results, the more dedicated to the changes and the harder we have to be willing to push, especially to start.

And too often I think we gloss over this fact. We try to make things sound as easy for ourselves as possible, but I think this sets us up for failure because we then aren’t prepared for the challenges that pop up.

It does take more perfection short term and more sacrifice short term, the quicker we want to see dramatic changes and the further we are from our goal. Also the longer we’ve been in our current situation and the more we have working against us, the more we have to OVERCORRECT to start.

But we have to remember we have to base these changes on a solid foundation of those basics so that we can steer back to sustainable as we reach our goals.

It’s why macros and designing clear workout progressions are key. These fundamentals allow us to create sustainable habits even if we do more of a cut to start or shift into more of a muscle gaining phase. These fundamentals don’t change even as we transition into maintenance even if their exact implementation adjusts with time.

We have to remember that what it takes to reach a goal will NOT be the same thing we have to do to maintain it!

Tip 5: The longer you’ve struggled, the longer you’ll struggle….sorry this is just a reality.

If you just gained the weight recently and haven’t had it on for long, if you’ve done a diet or workout plan before and see results, you’re going to see faster results this time through. You know the pain, your body also isn’t content where it is, and so your body will respond quicker.

It’s why it isn’t really fair to compare your results to someone who just gained a few pounds over the holidays if you’ve been up in weight for years. It’s why you can’t base your results on that of a trainer or bodybuilder who gains and loses weight all of the time.

The longer you’ve had the weight on, the less you’re familiar with what you need to do, the HARDER it will be to really get the ball rolling.

So if you’re struggling with taking on a new challenge, if you’ve struggled with hormonal changes and with weight that has been on a very long time, get ready to really grind it out without seeing the progress you so desperately crave to start.

Realize it WILL be harder for you.

So set habit goals to give yourself daily things to focus on. It’s key to really create those changes that build toward the long-term results we want. And track those habits as you implement to celebrate those as wins because you have to find a way to embrace the process.

Tip 6: Stop feeling guilty.

I mean this in so many ways, but we’ve got to stop the guilt if we want to truly change our lifestyle. We are human. We’re never going to be perfect.

Don’t feel guilty if you want to fit something into your macros that isn’t healthy. Don’t feel guilty for a skipped workout. Don’t feel guilty for a day not going as planned or eating out of stress.

Often these things don’t derail us, it’s the guilt that changes our habits and mindsets for days after that adds up.

So focus on what you can always do to move forward. Focus on meeting yourself where you are at. Focus on 1% improvements and seeing everything as a learning process!

But stop sabotaging yourself by making yourself feel guilty for being HUMAN.

Tip 7: Stop trying to just exercise for longer.

Focusing on making your workouts longer is a waste of time. Period.

The only reason your workout should get longer is because you’re training for a specific competition or your rest times have to be ridiculously long for max attempt lifts.

Honestly, too often we make our workouts longer and just waste a lot of time and effort. It often also leads to us being extra tired and burnt out and hungry which ultimately leads to hormonal issues, metabolic adaptations and cravings that backfire and sabotage us.

So often us trying to train more as we eat less is what sabotages our weight loss efforts and makes us feel like we just don’t have self control.

It’s also what leads to more metabolic adaptations so we can feel like we aren’t losing while starving ourselves. Our body fights against what it sees as starvation.

So stop just trying to do MORE.

Use your training to build muscle and move well. Focus on using the time you realistically have to train wisely!

Tip 8: Don’t turn strength workouts just into cardio.

Too often we seek just to feel worked from our workouts. To be tired and burn a ton of calories.

But this is why we can feel our programs are unsustainable and we get skinny without looking leaner. It’s what can hold us back from actually seeing the body recomp we want, and getting the lean arms or toned abs we desire.

Because cardio doesn’t build muscle and can even be catabolic to it. It can ultimately make us look softer especially if we are in that calorie deficit to lose weight.

So when you do strength work, don’t fear rest. Don’t feel like you have to be destroyed and out of breath every single workout. Track your numbers and focus on progressive overload! Focus on lifting more and really challenging those muscles so they are forced to repair and rebuild stronger!


As tempting as it is to do more, to strive for perfection in our diet and workouts, results really come from 1% improvements and meeting ourselves where we are at!

You need to find the “right things” that you can truly be consistent with long term!

Set yourself up for success. Get the coaching and support you need to learn how to rock those results no matter your age…

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