FOMO Fitness

This one’s special. This girl has really been through a lot last year and the way that she has been able to rise to the occasion.

When me and Tiffany started working together, she had performance goals. One of the biggest being push-ups. Specifically 10 I believe.

When we started it was a struggle (like it always is…) It took us a long time to get to our first one. But she stuck to the plan and showed up every day with enthusiasm and intensity for every workout.

Not only did she completely transform her body, she can do more push-ups than most men I know (I believe her record was 22 or 23) She lost 47 pounds and built a significant amount of lean muscle and strength.

These pics were only 11 months apart. Not even a year..

Such a perfect example of what happens if you just keep showing up even on the bad days and I’m so proud of her.

That doesn’t mean you need to workout everyday or stop eating carbs altogether.
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It means pick one thing. One small thing you can do every day this week. Walk more. Drink more water. Eat one solid meal a day. Whatever it is just start there.⁣
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You don’t need a perfect plan. You need a starting point you can actually stick with. Then you build from there.⁣
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Link in bio if you want help figuring out your one thing.

If you keep losing the same 20–30 pounds and gaining it back, you don’t have a fat loss problem.
You have a “permission” problem.

I’ve coached a lot of high-achieving people who can run a business, lead a team, handle chaos, and stay disciplined everywhere… except here. And it messes with your head because you’re not confused. You already know what works.

That’s what makes the yo-yo cycle so frustrating. You can put your foot on the gas. You’ve proven that.
The real question is why your foot keeps drifting back to the brake.

The blunt answer is two words: self-sabotage. Not in a dramatic way. In a quiet, ordinary, daily way.

Here’s what it usually looks like:
You give yourself permission.
You break your own rules, not because you can’t follow them, but because you’ve decided you’re allowed not to… for “a reason.”
You treat the plan like a phase.
When your first question is “How long will this take?” your brain often translates that as “When do I get to stop doing this?”
You think in binary, but your body doesn’t.
Your mind wants “on plan” or “off plan.” Your body keeps score on a continuum. It remembers how far off you were and for how long.
You trust the 80/20 story too much.
Not because balance is bad, but because it can turn into entitlement. “I was good most of the week, so this shouldn’t matter.” It always matters. The math doesn’t argue.
You’re not lying. You’re forgetting.
Most people don’t intentionally deceive themselves. They just forget the bites, tastes, pours, snacks, and “it’s just this once” moments that add up fast.

The biggest shift isn’t motivation. It’s awareness.

Between the impulse and the action, there’s a space.
That space is where self-trust gets built.

For the next week, don’t obsess over perfection. Track the pattern.

When do you start negotiating with yourself?
What emotions trigger it? Stress, celebration, boredom, social pressure, feeling like you “earned it”?

Your next step is simple:
Pick one recurring sabotage script and write a response to it before it shows up.

Example:
When you hear “I’ll start again tomorrow,” you answer: “No. I’m staying in the game today, just with a smaller win.”

When Gaby first came to me, her diet and lifestyle weren’t in the best place.

She had that all-or-nothing mindset — some days eating “perfectly,” other days going all out and indulging in anything she wanted.

She’d tried it all before: cutting out carbs completely, long hours of fasting, strict detoxes.

The results came fast at first, but they never stuck. Once her adherence dropped, so did her progress — and the frustration followed.

What made it worse was how restricted she felt.

She loved food, but her routine made her feel guilty for enjoying it. And the more frustrated she became, the harder it was to stay consistent.

So we took a different approach. Instead of extremes, we built a foundation around balance and sustainability.

We focused on simple habits:

✅ Hitting daily protein, veggies, and water targets

✅ Using flexible calorie and protein ranges — no “perfect” targets

✅ Including her favorite foods without guilt (Italian and ice cream)

This worked well at first. Her energy improved, the scale moved, and for the first time in a long time, she felt in control.

But then work picked up, travel got hectic, and even tracking started to feel overwhelming.

So we adjusted again.

Using the awareness she’d already built around calories and protein, we switched to a simpler method — using hand portions to guide meals. No app, no numbers, just mindful structure she could follow anywhere.

That shift made all the difference. Gaby stayed consistent, kept progressing, and didn’t feel restricted. She could eat out, travel, and still know she was on track.

The result? Gaby achieved the best results of her fitness journey — not just physically, but mentally.

She broke through her plateau, built confidence, and finally felt free from the “start over Monday” cycle.

No more burnout. No more guilt. Just steady, sustainable progress — and a lifestyle she genuinely loves.

If you’re feeling stuck in your own fitness journey, tired of extreme measures that don’t last, we can help you build a plan that actually fits your life.

Comment “STUCK” below, and let’s find your better way.

As the weather gets warmer and we’re able to get outside again, it serves as a great reminder that the seasons always change.

But do we?

It’s quite common for people to use Spring as a reason to clean out and organize their homes and/or offices, and perhaps take a fresh look at their budgets and finances.

Don’t miss out on the opportunity to use Spring as a reason to take an audit of your health and fitness, too.

How do you feel?

How do you look?

Now, ask yourself, “How do I want to feel and look?”

Chances are, a few things would have to change in order to get there.

But I’ve seen too many people try to change everything all at once, which can lead to failure and frustration.

The reality is change is hard.

Most people don’t prefer it.

But in order to grow and achieve the things we want, it’s necessary.

The best approach is to pick ONE THING that has to change and do that first.

I'd recommend trying for 7 straight days before you think about adding something else in.

Build some momentum and gain some confidence before moving on to the next thing.

This is the most powerful and lasting way I’ve seen hundreds of people change … one thing at a time.

Could you use some help identifying what that ONE THING is for you? Shoot me a message, and we’ll chat. I’d love to help you change with the seasons and achieve the body and health that you want.

How many times have you held yourself back because things weren’t perfect?

You didn’t start the diet because you weren’t sure about the “perfect” macros.

You skipped the gym because you didn’t have the “perfect” training plan.

You didn’t check in because you didn’t have a “perfect” week.

Perfectionism is slowing you down. Actually, the truth is, perfection is actually just a form of procrastination.

Practice mindset vs Perfection Mindset... What actually moves the Needle?

The real difference between those who succeed and those who stay stuck isn’t their ability to be perfect. it’s their ability to practice consistently. I use this word every call for a reason.

The best lifters aren’t perfect; they just show up and refine their technique over time.

The most shredded physiques weren’t built by flawless dieting; they were built by failing, adjusting, and trying again.

The strongest mindsets weren’t born fearless; they developed resilience by facing discomfort and moving through it.

This is the Failing Forward mentality.

Understanding that every mistake, every misstep, and every imperfect attempt is still a step in the right direction.

You don’t need to be perfect; you just need to keep going.

And you don’t have to navigate this journey blindly.

This is why I use these tools for my coaching clients:

Check-ins – So you can reflect, adjust, and move forward (even when the week wasn’t “perfect”).

Resources & Assessments – To help you problem-solve instead of spiral.

Open communication lines - to ensure you never feel like you’re alone in your journey and always have someone to help navigate the problems or just listen.

This is your safety net. The only way to truly fail is to stop using the resources you have.

For every level there's another “Devil”

And the goal post is always moving.

If you think achieving your goal will finally make you feel “good enough,” think again.

When you first start your journey, you just want to lose weight.

Once you’ve lost weight, you want to better.

Once you look better, you want to feel and perform better.

Once you have that, you want to look, feel, and perform better and better... all at the same time.

No matter how far you get, there will always be a next level. There is no finish line.

The people you look up to? They’re still chasing their own moving goalpost, too.

So whats the Answer?

Shift your focus.

Stop aiming for perfection, and start aiming for consistency.

Show up.

Use the support you have.

Accept that you will fail, but more importantly, accept that failure is a necessary part of the process.

The people who succeed in my program aren’t the ones who get everything right the first time.

They’re the ones who trust the process and keep going. Even when it’s messy.

Capiche?

*This was inspired from a conversation with my client, Stephanie on a Strategy Session call today. If you’d like your own strategy session (and you’ve never had one before) send me a DM saying “Strategy” and I’ll shoot you a free code.

Have you ever told yourself that you’ll get back on track on Monday?

And then you started the week strong on Monday, only to drop off mid week.

Until the cycle repeats itself.

And eventually you decide to put your health on the backseat and recommit to it when you’re in a “better spot”.

It’s a common conversation I have with many business owners who have family and a stressful business.

As a go gotter you want things to work out.

So if the week isn’t going great, it’s easier to tell yourself that you’ll have a great week next week vs finishing a broken week.

The reality is that this is all or nothing thinking.

Either I’m 100% perfect or I’m not.

That will usually take you 7 times longer than it should.

It’s like having a flat tire and deciding to grab a knife and stab it into the other 3 tires.

You wouldn’t do that right?

But that’s what you do with your fitness and health every single time you let one slip up ruin your entire week.

Rather than changing the broken tire, you just decided to stab the other 3.

The key is not about restarting next Monday.

It's about restarting the next meal or the next workout or the next walk.

You’re only one meal, one workout, one walk away from being back on track.

The next thing you do is a new choice and is NOT linked to the last thing you did.

Your last meal is not tied to your next meal.

They are independent.

You could have had a pizza for breakfast, but then by lunch you’ll have a chicken salad and are back at it.

Every change is a numbers game.

If you eat 3 meals a day, that’s 21 meals a week.

If you mess up 2 meals, you still had 19 meals that were good.

That’s a score of 19/21 in a week.

That’s a 90% success rate!

Are you going to let those 2 meals drive your success rate down to 20-30%?

Or are you let the other 19 meals dominate?

It’s just a choice.

One of my deepest beliefs is that we can do anything, so long that we truly want to do it.

And since this is true, then the question becomes, don't we do it?

So here's a technique for discovering and removing limitations that are preventing you from doing what you want to do.

Instead of asking yourself “Why can’t I?” Try asking yourself “Why don’t I want to?”

That will give you the real reason why you can’t do something.

So “Why can’t I make a million dollars?” becomes “Why don’t I want to make a million dollars?”.

Or, “Why can’t I lose weight?” becomes “Why don’t I want to lose weight?”

Write down all the reasons without arguing or thinking. Ask again, and repeat.

It could look something like:

"I don’t want to give up my social life."

"I want to keep eating cheese."

"I don’t want to get up an hour earlier than I already have to to go workout.."

Now we have specific problems to solve and actually give ourselves a chance to come up with a strategy to solve them.

The key is not to interject your conscious thoughts into the subconscious.

If you do, then you’re creating justification.Once you complete the process, you will go from "I can't" to "I can", and then where you go with that and what you do is entirely up to you.

I understand that your mind may fight it and say, "Well, of course I want to!"

But what you’ll find are the secondary and tertiary consequences (gain and loss), and once you fix that, it’ll become easy to obtain those things you have wanted.

This is one of the processes I use with clients as well as on my own mind to overcome obstacles that I seem to be stuck or in a loop on. It works if you work it.

At what point do you choose to stop eating?
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• Is your plate empty, or do leftovers remain?
• Does your meal disappear rapidly, plate full to empty in moments?
• Ever indulge in a cheat meal on the weekend, only to regret it later due to discomfort? ⁣⁣
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Our bodies rely on signals from various sources to decide when to finish eating. The sensation of fullness, or satiety, is a complex interaction involving your stomach, brain, and fat cells, mediated by hormones. It takes about 20 minutes for your brain to fully process these signals. ⁣⁣
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Due to this delay, we often continue eating beyond the point of fullness without realizing it. ⁣⁣
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This can lead to feeling uncomfortably full. ⁣⁣
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* Here's a caveat: ⁣⁣
Occasionally overeating or emotional eating is a normal part of life. ⁣⁣
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However, if this becomes a habitual response to negative emotions, food can feel like the only coping mechanism, leading to a sense of loss of control over eating habits. This often results in feelings of guilt, shame, or depression after eating. ⁣⁣
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This is quite distinct from the occasional indulgence, like a large holiday meal. ⁣⁣
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So, a gentle reminder for today:
Take your time with meals. Pause between bites, setting down your fork, and truly be mindful of what you're eating.⁣

At what point do you choose to stop eating?
⁣⁣
• Is your plate empty, or do leftovers remain?
• Does your meal disappear rapidly, plate full to empty in moments?
• Ever indulge in a cheat meal on the weekend, only to regret it later due to discomfort? ⁣⁣
⁣⁣
Our bodies rely on signals from various sources to decide when to finish eating. The sensation of fullness, or satiety, is a complex interaction involving your stomach, brain, and fat cells, mediated by hormones. It takes about 20 minutes for your brain to fully process these signals. ⁣⁣
⁣⁣
Due to this delay, we often continue eating beyond the point of fullness without realizing it. ⁣⁣
⁣⁣
This can lead to feeling uncomfortably full. ⁣⁣
⁣⁣
* Here’s a caveat: ⁣⁣
Occasionally overeating or emotional eating is a normal part of life. ⁣⁣
⁣⁣
However, if this becomes a habitual response to negative emotions, food can feel like the only coping mechanism, leading to a sense of loss of control over eating habits. This often results in feelings of guilt, shame, or depression after eating. ⁣⁣
⁣⁣
This is quite distinct from the occasional indulgence, like a large holiday meal. ⁣⁣
⁣⁣
So, a gentle reminder for today:
Take your time with meals. Pause between bites, setting down your fork, and truly be mindful of what you’re eating.⁣

𝗖𝗹𝗶𝗲𝗻𝘁 𝗧𝗿𝗮𝗻𝘀𝗳𝗼𝗿𝗺𝗮𝘁𝗶𝗼𝗻 𝗦𝗽𝗼𝘁𝗹𝗶𝗴𝗵𝘁: Jared Wright

𝗧𝗵𝗲 𝗦𝘁𝗮𝗿𝘁𝗶𝗻𝗴 𝗣𝗼𝗶𝗻𝘁:
In February, Jared approached me with a clear goal: to lose fat and rediscover the energy and vitality lost in his 5-year entrepreneurial grind. His initial approach? A heavy emphasis on running and biking, coupled with an inconsistent low-carb diet. The result? Fluctuating weight and increasing lethargy.

𝗧𝗵𝗲 𝗦𝘁𝗿𝗮𝘁𝗲𝗴𝘆 𝗦𝗵𝗶𝗳𝘁:
We flipped the script. For the first two weeks, we scaled back on intense cardio, limiting it to two 30-45 minute walks per week, along with short mobility sessions. We reintroduced carbohydrates and eliminated inflammatory foods.

𝗧𝗵𝗲 𝗕𝗿𝗲𝗮𝗸𝘁𝗵𝗿𝗼𝘂𝗴𝗵:
Over six months (Feb. 15–Aug. 15), Jared went from 206 to 184 lbs. His routine? Minimal cardio and a maximum of four gym sessions per week. The key was a focus on listening to his body and prioritizing intelligent training over sheer effort.

𝗧𝗵𝗲 𝗧𝗮𝗸𝗲𝗮𝘄𝗮𝘆:
Jared's story is a testament to the power of patience, balance, and consistent effort. His dedication, despite a demanding schedule, is truly inspiring.

Ready for your own transformative journey? Follow the link in my bio to apply for the first cohort of my new program starting in January!