ERF 892: 10 Mindset Shifts That Help Fat Loss Become Second Nature

Most people think losing fat means giving up everything they enjoy. No more pizza, no more drinks, no more fun. And this mindset is exactly why they fail. In this episode, I'm going to give you 10 mindset shifts that completely changed not just my own journey, but tens of thousands of our clients' lives. If you've ever felt stuck, this will unlock the progress you've been waiting for. What is going on, guys? Welcome back to another episode of the Eric Roberts Fitness Podcast. I hope you're having an amazing day thus far. In this episode, we're talking about 10 mindset shifts that make fat loss stick. Because let's be honest, you know what to do. You should eat healthier. You should eat your veggies. You should work out. You should get your daily steps. You should be consistent. And let's be honest, you want to do all those things. I don't know anybody who doesn't want to be consistent, who doesn't want to stay on top of their diet more or get their daily steps every single day or not go off track on the weekends. So, you know what to do. It's what's going on in between your ears that actually determines whether you do what you're supposed to do or not. And these stories and these mindset shifts that I'm going to give to you today, I believe to be the key to actually unlocking your progress, not just in the short term, but in the long term forever. Because let's also be honest, you might have lost weight before. Maybe you've lost 10, 20, 30, 40, 100 pounds. But then maybe you gained it all back and then some. Why? Because the mindset that you had wasn't a mindset of true consistency and sustainability. So we're going to talk about how to do this the right way, you guys. Right. And really quickly before we dive in, just a reminder, I'm not 100% sure, but we may still have spots left open for our 8-week challenge. If we do, it's It's very, very close to being full. Thank you for everybody who joined thus far. We're really excited to get to work with you. And if there are spots left, there's going to be a link in the show notes of this podcast. I can't say if there's going to be spots after this today when you listen to this, because we are filling up. I mean, we're like 90% full as it is right now. So you guys, you know, I'm recording this on a Friday. This podcast is going to come out on a Monday. If you listen to the podcast and you're on the fence, take the next step and join. We had somebody sign up on Thursday night. Shout out to you, Marissa. Marissa signed up because of me yelling on the podcast. She said, whenever I go on my rants about people who don't take action or people who, you know, when I yell, if you guys know when I yell, she's like, I would always turn down the volume. Not because you're yelling, but she was like, I know that was me. And she finally signed up. And so if you know that's you, if you know you wanna take these next steps, if you've listened to our clients on the podcast talk before, click the link in the show notes. We'd love to have you inside and it might be your last chance. All right. So let's dive in. The first mindset shift is going from a mindset of sacrifice and what am I giving up to investment and what am I gaining? So as an example, A lot of people will go on a quote unquote diet and think, I can't have the extra desserts. I can't have the pizza, which we all know by now. Yes, you can still have pizza and lose weight, but you understand what I mean? They say, oh, well, I have to give up extra drinks with my friends on the weekends. And you focus on what you are giving up versus focusing on What you are gaining. It's not in the short term. What are you not doing? It's the long term. What are you gaining? Because this is how life works. If you give up some things in the short term right now, you will then gain some things in the long term. If you gain things in the short term, you will give up some things in the long term. This is just the logical reality of life. And I'm not saying every single time you just have to sacrifice, sacrifice, delay gratification. Delay gratification. But when you are trying to lose weight, yes, you will have to sacrifice quote unquote a little bit. You will have to quote unquote give things up a little bit more in the beginning to then get what you want in the long term. You can't just eat whatever you want. You can't just overeat. You might have to sacrifice laying on the couch at night to get up and get your extra 2,000 steps to hit your step goal for that day. You may have to sacrifice getting up early in the morning. To then go get your workout in. But here's the key from what you're sacrificing. What are you gaining from you sacrificing extra drinks? Okay. Well, you're going to gain, well, you're going to lose, but you're going to gain losing the 50 pounds that you want to lose. You're going to gain the self-confidence you crave when you look in the mirror. You're going to gain being able to fit into your clothes again and not having to buy bigger clothes because your clothes don't fit. What are you gaining from waking up early in the morning to work out and giving up the extra sleep? You're gaining better health. You're gaining lower blood pressure. You're gaining more muscle mass. You're gaining independency as you age. You have to stop thinking from short-term, what am I giving up? What am I sacrificing? To investment, to long-term, to what am I gaining? Because this is just like, I am actively right now. Actively, I'm trying to be more grateful. I'm trying to practice being more grateful because I'm somebody who I always want more. I always want to do more, but I'm also trying to be grateful for what I have. And so I'm actively trying to change that mindset shift. This is the same thing for you. This mindset shift of what are you gaining? It reminds you all of the things you actually want. Let's be honest. You don't really fucking wanna, you know, overeat on pizza or overdrink alcohol. You may want it in the short term, but you don't want that long term. You don't. Otherwise you wouldn't think about it nonstop every single day about getting healthier, losing weight, seeing the scale go down. You're not confident in your clothes. You wanna feel good. So shift that mindset. That's number one. Number 2, shifting your mindset from restriction to choice. I wanna highlight the empowerment of, I am choosing To not have the extra drinks. I am choosing to only have a bite or two of the dessert. I am choosing to get up in the morning and go work out. I am choosing to set a bedtime for myself so I can go to sleep to wake up early. It's not that you are restricting. You're not not allowed to have a drink or two. You're not not allowed to have any certain foods. There's a difference between Over-restricting and not allowing yourself to have something versus just simply choosing not to have something. I'll never forget this. And I do this all the time. I'm sure it'll maybe happen this year. You know, those apple cider donuts that come around in like the fall time, and those things are very good. Last year, it was last year or the year prior, I forget which one, but I always get them every year around. But really what happens is I'll get like, I don't know, 6 of them and I eat One. And the other 5 just kind of like sit in my kitchen. And it's not that I'm not allowed to have them. I just choose not to have them. So maybe I should just buy one this time around and be done with it. But there's a difference there. I'm not like, oh, Eric, you can't have those or you fuck everything up. No. I'm just like, do I want to use my calories on those? Or do I not want to use my calories on those? You can decide to do it or you can decide not to do it. It's very simple. And that mindset shift actually allows for more flexibility. It actually makes it so much easier to stay on track with your nutrition or your workouts, because now you're not acting from a place, you're not thinking and acting from a place of scarcity. You're not thinking and acting from a place of, I can't have this. Whenever we don't wanna do, whenever we aren't allowed to do something, we wanna do it more. Think about COVID, most people like weren't allowed to travel. What did you wanna do? You wanted to get the fuck outta your house because when we can't have something, we want it that much more. So as opposed to saying, you can't have it, you're not allowed to have it, this food is bad. I can't have pizza. I can't have chocolate at night. You go from saying, no, no, I, I can do all of those things and then some. I can choose to eat 6,000 calories today if I want to, or I can choose not to eat 6,000 calories today. It's a choice. And sometimes you will make the choice to eat the food or have the donut, or, you know, you'll make the choice to do a 30-minute workout instead of a 60-minute workout. Again, you know, transparently, the past like week or two, I made the choice to do a little bit less intense workouts because my work was really busy and I was on a lot of phone calls and getting people signed up for the 8-week challenge, which again, link in the show notes of the podcast. If you're interested in joining the 8-week challenge, this might be your last chance to join. So check it out. But I was really busy and it was taking a lot out of me. And anybody who signed up who listens to this podcast and I talk to you one-on-one on the phone, I'm a pretty energetic guy and I try to give people everything I have. And it's like, it kind of takes a lot out of me at the end of the night. I'm tired and going into my workouts, I was tired. So I chose to do a 30 to 45 minute workout instead of maybe my regular 60 to 75 minute workout. I chose that and that's okay. So change from restriction to choice. Number 3, change mindset shift from all or nothing to always something. And you guys hear me talk about this all the time, but there's a reason I talk about it all the time. So I won't spend too much time on it, but I do want to bring it up because we need to be reminded more than we need to be taught new things. So here's your reminder. One slip-up isn't a failure. The next choice is what counts. I was actually gonna do a podcast today for a Q&A from my Instagram story, which if you don't follow me on Instagram and look at my Instagram stories, you should, @ericrobertsfitness. I decided not to. I wanted to do this podcast instead, but somebody asked me, they're like, Eric, I've been eating off track for a week. What should I do? I'm like, what do you, what do you mean? What your next logical choice is to get back on track the next opportunity you have, which is right fucking now. Like what? Don't overcomplicate it. The same thing. You go out to eat one night and maybe you overdid it. Maybe you had to skip a workout or miss a workout. What do you do? Your next choice is what matters. Understood? Like, I don't know how else to say this to you guys. We need to get you out of this all-or-nothing mindset. We need to break this and it's not going to be easy and it's not going to happen overnight, but you need to be aware of the decisions that you're making and you need to actively call yourself out on it. This is why I believe coaching is so important, because we're able to help call people out on their decisions and be like, you know, people will check in with us and they're like, oh man, like I fucked up my progress this weekend. I ruined it. My scale is up. And we're like, we call them out. We're like, no, no, we're not having this all or nothing mindset. Again, speaking of the 8-week challenge, somebody just signed up before I hopped on the phone or hopped on the podcast here. Shout out to you, Facey. And Facey, you know, she's about to sign up and she's like, well, wait, Eric, like over the next 8 weeks, I want to look at my calendar and see if I have anything going on. I'm like, Facey, my dear. I'm like, I get it. I understand. But your life is never going to be perfect. You're never gonna not travel ever again. You're never gonna not have a birthday party ever again. You're never gonna not go hang out with your friends or take your kids on a little trip. Like, your life isn't gonna be perfect. So I don't care if something comes up over these next 8 weeks. Guess what? That's real life. And either you learn how to navigate real life and you can still stay consistent and still make progress. Maybe it's not perfect, but it's consistent. Either you do that or you keep stopping when things aren't perfect and you keep staying exactly where you're at. Like, which one do you want, Facey? And she was just like, Jesus. Okay, fine. All right. And I'm like, I know, but I like, this is what ruins most people's mindset. So we have to change from all or nothing to always something. If you know, for example, it's football season and hopefully my Bengals got their first win of the season. Like I said, I'm recording this on Friday, so I'm not sure if they won or not, but I'm really hoping that they did. But like, if you know it's football season and you're going to go hang out with your friends and, and maybe you're going to the games and there's a, there's a barbecue or there's, you know, a, a party and there's appetizers and you're not sure how you're gonna track it, it's like, just take a deep breath. It's okay. It's not going to be perfect. Just do the best that you can. I promise that will be good enough. Sometimes you just have to let good enough be good enough. Okay? So that's number 3. Number 4, mindset shift. We have to shift from outcome to process. Success equals daily actions. Success doesn't equal the scale going down. And I know that's crazy. For you to think about, because you're like, what do you mean, Eric? I wanna lose weight. I wanna see myself change. Of course, that's success. Yes, I understand that's success, but how are you going to lose the weight? How are you going to see your body change? What do you have to do? Think about it. You have to hit your calories. You have to do your steps. You have to stay consistent. You have to make a plan for the weekend. It's like those daily actions. That's what success is because guess what? If you do those daily actions, the results that you want are just gonna be a byproduct of that. I often talk about this, which is action-based goals versus outcome-based goals. You should be putting 90%, if not 99% of your mental focus and energy on your action-based goals. You can leave some room for the results. That motivates you, drives you, cool. But they should be daily actions because it's the only way you're gonna get to wherever you wanna be, whether it's fat loss, whether it's financial freedom, whether it's a relationship, it doesn't matter. You have to do the actions to get there. You can't just think about it. You can't just wish upon a star. It has to be— success is the daily actions. And I often talk about this, you know, people will laugh at me or make fun of me sometimes for this, but, you know, I, I talk about wanting to buy a Lamborghini and I talk about wanting to do these things. And I do, and I will, and you know, when the time is right and all these things, but truthfully, like for me and why I do what I do, it's not about the outcome. It's about the process and the daily actions and trying to win. That's really what I give a fuck about. The, the, the car or the vacation or the house or the money or whatever it is. All of that is just a byproduct of me just wanting to attack every single day and win every single day. And so for you, whatever your goal is, obviously we're talking about fitness, but like I said, this could be financial freedom. This could be your relationship. This could be your job. This could be being a great parent. It doesn't matter. Shift what success means to you. Because also too, this is great. If your scale goes up one day, guess what? It doesn't matter. That doesn't mean you had an unsuccessful day because if you know you still hit your calories and you still hit your workouts and you still hit your steps, And you're not bullshitting and you're not lying to yourself. If you can truly look at yourself in the mirror and say, I know I did everything I could. And I know I stuck to my plan. It doesn't matter when the scale goes up, because that's not what success is. Success is your daily actions. It's often why even inside of our brand new app, uh, for everybody who joins the 8-week challenge, they get access to our brand new all-in-one app, which by the way, people are loving. People are really enjoying the brand new app. So thank you guys for the feedback because truthfully everything is in one place. We have our own calorie tracker, so you don't need MyFitnessPal or something. We have our workouts right inside of there with the videos. You'll track your workouts. It shows you your PRs, how much weight you lifted the, the week prior. You'll track your body weight in there, your steps in there. You check in with your coach in there. Like everything is inside of this one app. So again, If you're interested in joining the 8-week challenge, might be the last time to sign up. So click the link in the show notes. But in our app, we have a daily kill list is what we call it. So it's like, hey, make sure you track your calories today. Make sure you get your workouts done today. Make sure you hit your steps today. And anything else we want to put in there, we put in there, but we have the daily actions. When people log into the app, it's not, you want to lose 50 pounds. It's like, that doesn't, that'll just happen. It's, trust me, it's gonna happen if you do your shit. So changing from outcome to process. Number 5, changing from punishment to self-respect, to quote unquote self-care, if you'd like. And I think this is centered around no more trying to work off or burn off the food you eat for exercise. As an example, exercise is not a punishment. Exercise is you respecting your body and building your body and respecting yourself, respecting who you are. Showing up and doing your workouts is not a bad thing. Why would it be punishment? It's not punishment for anything. It's actually empowerment. It's building you up. It's making you a healthier version of yourself. It's not any sort of punishment or anything negative. And this is where a lot of people will go wrong because people turn their health and fitness into something that is punishment and negative. Health and fitness, improving your health and fitness, working out, eating healthier, drinking more water, getting more sleep, all of these things. Why do we even want to do these things? We wanna do these things because we want to improve our life. We wanna have more energy. We wanna feel better about ourselves. We wanna look better in the mirror, have more confidence. We do all of this stuff to improve our life. But if you're out here using exercise as punishment or not eating food one day because you ate a bad food the day prior, that's not adding a positive to your life. It's making your life even more stressful. It's making your life even worse. So you can't approach this as punishment. Now, some people might say, well, Eric, I, I do better when I motivate myself with like I don't know, negative thoughts or feelings. And trust me, like, I get it. I, I do believe in the, the dark side energy. I do believe in dark side motivation. Like something I say often to myself is, you know, don't be a little bitch. I'm not saying that to be like mean, but I'm like, seriously, like, don't, like, don't bitch out, like show up and work hard. And so I'm not doing it as a punishment though. To me, that is something that kind of empowers me and pushes me to be better and move forward. And that's what I'm trying to get across to you is like, you want to respect yourself enough to have a high standard of showing up and working hard. You want to respect yourself enough to show up to these workouts and put in effort and make your life better and be healthier. You want to have enough respect for yourself to be able to put good food into your body, drink water, get good sleep. Mindset shifts, guys. We've gone through 5 thus far. I think it's a really good podcast thus far. If you're enjoying it, please feel free to leave a 5-star rating and review. Next, number 6, from comparison. To progress. So instead of, do I look like my favorite influencer? Do I have the same glute size as my favorite influencer? Am I making as much progress as this other person I know who's trying to lose weight? Why does any of that matter to you? Shouldn't what matters to you is, are you better than where you were last week, last month, last year? You know, I have something that I did with my clients when I was coaching a lot of one-on-one clients. Whenever they would have a bad day, I would either do one of two things. If they were working with me long enough, I would go back to a year prior and I would pull up an email from them when they had a bad day. So let's say the email from a year ago when they had a bad day, they didn't track anything. They didn't get their workout in. They literally ate and drank whatever the fuck they want. That was a year ago versus today. If they had a bad day, They still got 8,000 steps. They still got their workouts in. They still tracked half of the day. They just went over calories or, or they didn't finish tracking their dinner. And so I would pull those 2 things up side by side and I would say like, hey, Cheryl, like a year ago when you had a bad day, this was your bad day versus now this is your quote unquote bad day. Do you see how much progress that is even on the bad days? And every time, and I know some coaches are gonna steal that and you should, 'cause it really helps people. But every time they're like, holy shit, that's crazy. Like, yeah, I used to go way fucking off the rails. And now they're just like, yeah, I, you know, I kind of overate a little bit at dinner. It's like, okay. And like, that's progress. So are you getting better? Did you lift 5 more pounds than last week? Who cares if that person on your Instagram feed just hip thrusted 600 pounds and you're only doing 225? A month ago, you could barely do 135. That's progress. If you put your progress pictures side by side, yeah, maybe you're not at the body you want quite just yet, but good God, look at how much difference there is in your stomach and your glutes and your arm muscles. Shift from comparison to progress, because you can compare yourself to other people only to use it in a positive way to show you what is possible. And even then I would be wary of comparing like your actual body for many reasons. Number one, most people are on performance-enhancing drugs. Number two, most people's genetics are, I mean, everybody's genetics is incredibly different. So it doesn't matter if you do the exact same thing as somebody you see, you can still look completely different due to genetics. So, but all that to say, you can compare to see like, that's possible. I know I can do that. I know I can accomplish that, whatever that looks like for me. But beyond that, it's just focusing on if you're moving in the right direction. And sometimes you're going to make faster progress and sometimes you're going to make slower progress. As an example, right now on my Instagram, I actually made a post about this yesterday, but I'm not, I'm not doing the best. I'm not making the best content that I possibly could. I'm a little bit burnt out from Instagram. I love my podcast, but I'm a little bit burnt out from Instagram and stuff. So, you know, I'm not doing as well. I'm not like growing my page. I'm not gaining a ton of followers. And so my growth. Is slow. My progress is slow right now, but who knows in 6 months or 3 months or 24 months, it could be really fast. So progress is gonna look different, but you just compare over a period of time to see if you're going in the right direction. Number 7, from temporary to permanent identity change. So this looks like I'm on a diet to I'm a healthy person, and this is how I eat now. Again, I will keep saying this, but if you're new to the podcast, which I think we have a lot of new listeners, and so I'm excited for you guys and I hope you enjoy it. But my most popular podcast ever was, I forget the exact episode, but it was, the title was How to Become a Fit Person Before You Actually Are One. Something about like identity change. That was my most shared, most listened to podcast. So I would go listen to that if you're new and haven't listened to that one yet, which maybe just like Google or ChatGPT, like put that in, it'll probably come up. But it's about making an identity change for yourself. You're no longer the person you were, you know, that got you to 250 pounds. Even right now, we're 27 minutes into this podcast. You are not the same person you were 27 minutes ago. Let alone the same person you were a year ago. You have different knowledge, you have different experience, you have different skills. And so you don't have to keep being the same person you were. We're ever evolving, and it's okay for your identity to ever evolve. If I'm being very transparent with you, I, I feel like I'm kind of going through that right now because I almost feel like I don't just wanna talk about fitness anymore in my content. I love it. And of course I'm gonna keep talking about it, but like, I kind of want to talk about other stuff. I kind of want to talk about business. I kind of want to talk about money. I kind of want to talk about, I don't know, vacations. I kind of want to talk about mindset and I don't know. So like, I'm, you know, I'm not saying I'm perfect. I'm kind of having some trouble right now with my identity, you know, uh, changing identity. But that being said, that's what we work towards. We don't work towards temporary short-term, I'm on a diet or I'm going to do this 8-week challenge and I'm just going to go back to eating and drinking and not working out. It's like, We want this to be a long-term change. And I'll just be very transparent for those of you who are going to join our 8-week challenge, link in the show notes of the podcast. I'll just be very honest. We want you to crush the 8 weeks, but truthfully, we want you to keep going after and make a real lifestyle change. Like, that's our goal. The 8-week challenge is going to get you in. It's going to get you some good progress. It's going to get some buy-in. It's going to show you we know what the fuck we're doing. It's going to help you see some results, but like, I want this to be a long-term change for you. And whether you stay afterwards in coaching or not, you know, transparently, of course, we'd love to have you, but even if you don't, this is not gonna be a crash diet sort of thing. You've done enough of those. Let's be honest. That doesn't fucking work. You need something sustainable. You need something long-term. You need to change from, I'm doing this diet to be perfect for 8 weeks. It was the story I was talking about earlier with Facey. This is not an 8-week diet or a 6-week cleanse. It's a, I need to change my identity. I need to become the person who is consistent. I need to become the person who does take care of themselves, who does prioritize their sleep. And the only way you become that person is if you start doing it now. I use this analogy, but it's like sleeping. What do you do when you go to sleep? You lay down. If you're like me, you put your nose strip on, you put your eye mask on. Yes, I use an eye mask when I sleep. And you act like you're sleeping. And then guess what? Eventually you sleep, but you have to act like it before you actually get there. So for you, identity shift, permanent identity shift. All right. Number 8, from shift from motivation. I have to be motivated to discipline in systems. You don't rely on motivation. If you have it, that's awesome. And by God means use it. Like I know for me yesterday, I had a day where like I wanted to do some content for Instagram. So like I took advantage of it. That's not always the case. And so I took, I tried to take advantage of it. So if you have it, use it, but that's not what you rely on. You rely on disciplines and systems. You rely on routines and habits, routines you follow even when you don't feel like it, even when you don't want to. And this is, I know this is a very ever elusive thing for people, but this goes back to what we talked about earlier. Changing from all or nothing to always something. It kind of flows hand in hand. We rely on our discipline and our systems as opposed to motivation and willpower. We, as in successful people who accomplish all the dreams you want to accomplish and try to kick ass as much as possible. So your routine needs to be, I wake up, like, for example, for those of you who read my daily emails, My routine is I wake up, I make my bed. I come downstairs, I fill up my water bottle and I put my electrolytes in there. And I take my blood pressure 3 times a week, Monday, Wednesday, Friday. So I'll take my blood pressure and I come right to my computer and I start writing my emails. That is my routine, whether I feel like it or not. That's what I do. That's the routine. And that's an accessible routine for me. It doesn't require me to go You know, I don't fucking know, go to a different state or like go fly somewhere or go even go to a gym. It's like, I just come down and go in my fucking office and I get to it. So that's a routine. That's a system. You need to figure out what routines and systems you're going to be able to do to keep this discipline and to be able to come up with these for you. So whether it's, hey, instead of going home after work where I go home and I change and I, and I have to deal with house stuff and I don't get to the gym. No. Go to the gym right after work. Do not come home first. Go pack your clothes, pack a snack on the way there, and go to the gym. That is a routine. That is a system that you set up in place. Maybe it's on the, like, for example, for me, I know Mondays are usually out of the question for me to work out. Mondays are, you know, just crazy busy. So on Saturday, Sunday, I gotta make sure I get my workouts in. So I wake up early on Saturday, Sunday, I go get my workout in. I start the day off right. And that's what I would encourage you to do as well. Like if you know the week is crazy for you, well then on the weekends, come up with some routines and systems that are going to allow you to maybe get it done then, but also prepare for the week ahead. It's like during the day, I don't have a ton of time to cook food, but maybe at dinner time I carve out 30 minutes and I can make sure I cook and I'll have some for the next day for lunch. So I could keep going on and on about this, but you gotta come up with Discipline systems and stop relying on motivation. It doesn't matter if you're motivated. Let me say it again. It does not matter whether you are motivated. If you only take action when you are motivated, you are going to get shitty results. You're going to get inconsistent results. You're not, you might do good for a little bit, but you're going to fall off. So stop relying on it. Number 9, mindset shift from scale-only victories to non-scale wins. And I put this one in here because no matter how much I say it, people still don't fucking do it. You probably hear me talk on the podcast and you're like, oh, I know Eric's going to say this. Like, don't just look at the scale, but are you actually taking your progress pictures every month? Are you actually taking body measurements? Are you actually tracking your workouts? And this is why when you join our 8-week challenge, link in the show notes of the podcast to join, this might be your last opportunity. When you join, we track everything. We track your progress pictures every 4 weeks, measurements every 2 weeks, track your workouts every single week. And then you can see, oh shit, my waist measurement went down an inch and a half. I hit 2 new PRs this week in my workouts. I lifted 20 more pounds than when I first started this program. Progress pictures. I can see my shoulder muscles now. I can see my stomach is not hanging over my shorts as much anymore. If you're not tracking these things, You won't be able to notice them. That's why you have to start by tracking them. If you're not tracking your food, you're not gonna know if you're in a calorie deficit or not. And you also won't notice when you're consistent or not. You, you go by feel, you go by emotion. What has ever, what good has ever come from you going off of emotion? I know for me, not fucking much. Like we have to make logical, rash, not rash decisions, logical, unemotional, objective decisions. I don't know why I used the word rash, but you know what I mean? So please, just a reminder, do it. And number 10, switching from perfect plan to flex— flexible framework. Perfect action done is better than doing nothing at all. Done is better than perfect. Adjust instead of quitting. This is something you'll hear me talk about a lot on the podcast, which is so many people, when they need to adjust their plan, They think it's a failure. Like you going from 4 times a week, 60-minute workouts to 3 times a week, 30-minute workouts is not a failure. In fact, that's actually a flexible framework. You tracking your calories and just focusing on hitting your calorie goal versus trying to follow a specific meal plan. And you can only eat those foods every single day. That's a flexible framework. You getting in your 3 times a week workouts on any day of the week that you can. Maybe you want to get it Monday, Wednesday, Friday, but if you have to do Tuesday instead of Wednesday, that's okay. You have a flexible framework. So maybe you're traveling and like I said, maybe you have to eat out a bit more than usual. Okay. But instead of thinking, well, I'm eating out and I'm traveling and I can't weigh my food perfectly. And so it's ruined. Switch to, I'm going to have a flexible framework of, I'm going to get protein at this meal. I'm going to drink water at this meal. I'm going to have some sort of veggie at this meal. That's a flexible framework. Something you can also use with this is what we call bright lines. I actually sent an email on this recently, but give yourself some bright lines where you're going to go out to eat. You're going to stick with, you know, those, like those 3 things I just said, no alcohol, get protein, get veggies, no matter What else you do, it doesn't fucking matter. If you do those 3 things, that is a success. You have a flexible framework instead of trying to follow a rigid, perfect plan, because you never will be able to follow a rigid, perfect plan long-term. I don't care how much you want to, it's never gonna fucking happen. So get it outta your goddamn head. All right. This mindset stuff, you guys, these mindset shifts, it's not fluff. It's the engine that drives results. If you continue to try to make progress that's built off of unhealthy mindset, habits, unhealthy ways of approaching your fitness. If you're not thinking about something is better than nothing, if you're not thinking about non-scale wins, if you're not thinking about identity changes, it doesn't matter the progress that you make, because it's going to be short-term. You're going to end up losing it. You're going to end up gaining the weight back and you're not going to make a real sustainable change, which is, I know, is what you want if you listen to this podcast. So I would encourage you, you know, you just heard 10 Mindset shifts. I would pick one and practice it. Pick one, practice it this week. Call yourself out on it. Be mindful of it. You don't have to change everything all at once and you won't, but pick one, put it into practice, and I promise it should be able to help you out. So guys, if you enjoyed this episode, please feel free to leave a 5-star rating and review. Share the podcast with somebody. Like I said, I'm not, I'm not loving my, my short-form social media. I love doing this podcast. So please. You'd really do me a solid if you shared this podcast with anybody who you think would benefit from it. And last, as I mentioned, this might be your last chance to join our 8-week challenge. If you want help changing your mindset, if you know what to do, but you're just not doing it and you need and want some extra help, some extra coaching, some extra guidance and accountability, you want a plan fully personalized to you, click the link in the show notes of this podcast. We would love to be able to see if we're a good fit. Because actually we don't take on everybody as a client. We, we can. Everybody who wants to join, we can't take on everybody. So we just see if we're a good fit, and if we're not, we'll tell you. And if we are, we'll move forward and we'll get you in the 8-week challenge. So click the link in the show notes. I love you guys. I appreciate you guys, and we'll chat next time.