The Real Reason Your Results Stopped Showing Up

00:00The daily work that you have to do, the systems you have to put in place, like it doesn't feel sexy because it requires work. But that is where true transformation happens. It's you eating daily protein. It's you having structured workouts. It's you having the mindset to show up even when your motivation dips. That's what consistency looks like.

00:30What's going on, you guys? Hey, everyone. Welcome back to The WarriorBabe Show with Nikkie Stott, co-founder of WarriorBabe. And on this podcast, we talk about mindset, methodologies, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. I am your host, Nikkie Stott, and welcome to today's episode, episode number 275. And my friends, I'm feeling a little spicy.

01:01So I'm just going to put that out there because I'm going to give you all some tough love in this episode, okay? I don't know why. I just got to stop the accent going on. But let's get into it, okay? So today, guys, I want to talk about... Let me start off like this. Do you guys feel like you've been putting in all of the work, but you're still not seeing the results? Like you feel like you are, quote unquote, stuck in a plateau.

01:35If you answered yes to that question, then we need to talk. And that's what we're going to talk about today. Because I promise you that you're probably not plateaued. You're just probably being inconsistent. And today, we're going to uncover that type of truth, my friends. We're going to get tactical. We're going to get back to being consistent, okay? Because I was on this interview. You guys are going to hear it in a couple of weeks today with a warrior babe. And she was just talking about how you hammer home me, Nikki, and our coaches at Warrior Babe.

02:11Hammer home consistency. Consistency, consistency, consistency. And you don't have to be perfect all the time. You just need to be consistent. So we're going to get back to consistency today. Because you're probably not in a plateau. You just... And I want you all to be... If you all can be honest with yourself and just be like, yep, Nikki, yeah, I've been inconsistent. Dude, in this episode, it's going to drastically help you. If you can just start off by being like, yeah, man, I'm not... Instead of being like, I'm just talking to plateau. No, no, no, no, no. Here, let me first start off the episode by talking about what the difference is between the two.

02:43A true plateau means you've been consistent. You've been eating well. You've been tracking your macros. You've been showing up on your workout schedule. You've been staying hydrated. You've been getting a decent amount of sleep on a consistent basis. And yet your progress has genuinely stalled. Like, that happens. You can be consistent and cross all of those checkboxes off.

03:13But you may say, but nothing is... The pictures haven't changed. The scale hasn't moved. The inches haven't budged. Then that is a true plateau. And that means at that point that you need to just do a little bit of a tweak to your plan. And inconsistency means you've drifted. Like, you're on your boat with the clear map that was pointing you to your destination. And you were on that path. And then all of a sudden, you drifted off.

03:45And you're kind of lost out in the middle of the sea. That's the best analogy that I can give you guys. Because you're missing your meals. You're skipping your workouts. You're not tracking your macros. Or maybe you are, but then you only track half the day. And then you have a meal that kind of blows it out of the park. You've probably been more off in your plan than you even realize. And that's okay. That's okay. I just want you all to just like take ownership that you have been.

04:17You're skipping your workouts. You're not tracking your meals. You're missing your meals. Dude, even like that small, those small lapses, they compound over time. And they will start to disguise themselves as like, quote unquote, I'm stuck. But if you guys can take ownership and you can take responsibility and be like, nope, I did. You know what, Nikki, I was on the map going straight to my destination. But I kind of, I veered off. I'm lost out in sea right now. I fell off the wagon. I skipped a couple workouts last week.

04:48That's bleeding into this week. And it's starting to compile up over week after week. Cool. And there's no work here. I'm here to help. We're here to help. Okay. Because most plateaus, what they are is they're really consistency issues in disguise. You've probably been off more than you realize, like I said, and that's okay. But it's time to get back on track. So what I want to do really quick is I want to audit what's really happening here. First thing I want to audit with you guys is your meal tracking. Are you logging everything?

05:18Because like, listen to me. You heard me say that you have to earn your way to intuitive eating in a couple episodes previous to this episode. And if you haven't listened to that episode yet, I highly recommend that you do. Because you can't intuitively eat something you haven't learned. I believe that was the episode's title. So are you tracking your meals? Are you logging everything? Are you including your snacks? Are you including the drinks that may have some carbs in them? Like you got to really pay attention to that kind of stuff. Because if you have drinks that have carbs in them and you're drinking them and you don't

05:48even allot them to your calorie intake on the day or macro intake on the day, you're going over in your calories. All the BLT, what I used to call it, BYLTs or BLTs, the bite, licks and tastes, those things add up over time. So are you meal tracking? Are you including those things? Are you logging your meals? Like, are you taking the time out the night before the day of to actually sit down and put that into MyFitnessPal so that you can see where you're at for the day? Where are you at with your macros? Where are you at with your calories? Like, are you doing those things?

06:19Are you watching your progress metrics? Like, way beyond what the scale is telling you. Like, are you measuring your, are you looking at your photos? Are you doing measurements on your waist, on your thighs, on the most important parts of your body? Are you paying attention to your energy levels? Are you paying attention to your strength? Because the truth bombs are is that if you're skipping your tracking, you are going into undetected surpluses or going too far into a deficit and not giving your body enough.

06:50If you are like, oh, what I like just kind of eating and not tracking, it's like wash, rinse, repeat. Like there's no like cumulative progress to you being or knowing that you've been on track consistently with your logs for seven days. And then your mindset gets stuck easily when this, when the feedback is absent. So like when your mind, when you're in things and you're doing things and you don't, like you just stopped to see, right? We're off to see right now. And your mindset is you're absent to the inconsistency what's going on.

07:23And you're allowing a lapse over time when you're not giving yourself the feedback that you need to have, like seeing the logs being inconsistent or looking at the data and seeing things falling through the wayside. And you're going to get stuck in that like space. And it's just going to continue to build upon each other, upon it. So what I would say today coming out of this episode, and if light bulbs are going off and you're like, yes, I take responsibility for being inconsistent, do just commit yourself to seven days of logging. No, not giving yourself any judgments, just paying attention to the data and letting this

07:57be your reset. And then once you've audited where you are realistically and allowing yourself to reset and to get back to center, then what I would say is then it's time to build momentum from there. Okay, so like you guys know how you guys have maybe had habits before, you know what habits feel like you've been successful with your habits prior to falling off the wagon or falling

08:29off the wagon or drifting out to sea. So it's about just getting back and anchoring in those habits. What do you do in the morning? I would say the first thing that would do would fill up your water bottle and or have that like on the on the kitchen counter when you first like come down to the kitchen so that you can immediately start drinking your water. Or if you know a habit of yours is to log your meals for the next day the night before, do that, get build that momentum from what you used to do bringing it back in. Once you get back into the routine of what you used to do, things are going to start to

09:02pick up and start to build momentum from there. If you meal prep on Sunday, bring that back, anchor that in. Okay, if you are in an environment where you need to make it more supportive. Okay, so like maybe you've fallen off track because it's summer and there's a lot of barbecues or there's a lot of going out to eat with your friends or your family and so there's leftovers in the fridge. Throw them out. Okay, if you need to make it more supportive for you where maybe the night before you get ready for

09:35going to the gym, then lay out your gym clothes, lay out your gym shoes, get them ready. Some people I've even heard have sleep in their gym outfit. That way they can just get up the next day and go and work out. Get your calendar blocked. You know that I've said this in many episodes. Like you will never miss a meeting for yourself. So why would you miss a workout? Put that on your calendar. Put that on your agenda. If you use paper, get in these micro commitments on a daily basis. Like check in with yourself or check in with your coach.

10:07Like did I log my eating today? Check in with yourself. If you didn't log your eating for the day and it's like halfway through the day, you still have time to put your meals into MyFitnessPal and recognize where you are for the rest of the day so you can stay on track. Did you do your workout? Yes, no. This builds trust with yourself to trust yourself that you can follow through with these micro commitments, which then will compound over time. Like I always say, consistency doesn't require perfection, but it demands predictability.

10:38And predictability comes from these small repeated choices on a daily basis. Like what I like to say is like you breadcrumb yourself on a daily basis. That water being out on the kitchen counter is a breadcrumb for you to remember to drink your water or your meals already being inside of the refrigerator is like already prepped and prepared and made and broken down into the meals you're going to have for the day. That is breadcrumbing yourself to be consistent. It's predictability. It's breadcrumbing. You already, you fall into like, it's almost like mundane routine.

11:13Like, you know, and see yourself doing these same things on a daily basis. But oh my God, I know it sounds boring. I hear so many women say, hey, doing the same workout. I hate eating the same thing. But think about the success that that brings you. And then you can always adjust a workout like an exercise or bring in different meals and make it more fun. But personally, the way that I like to handle my consistency to make sure that I'm pretty much predictable, like you can guess what Nikki's going to have for breakfast tomorrow because I've had it for the last two and a half years. Like it's just easy for me to remove a thought process out of my mind on what I'm going to

11:48eat for breakfast. What am I going to have to eat for lunch? What am I going to have for snack? What am I going to have for dinner? What workout am I doing today? It's a thought process that's already planned for me. And that allows other thought process that I have to expend my energy on in a day to be to take up space. And the same goes for you guys. Think about all the other responsibilities that you have in your life. You have your kids. You have your partner. You have a family. You have a job. You have, you know, maybe a team that looks up to you. You have all of those thought processes that you have to think about every single day.

12:21If you can literally just put on repeat what you eat and how you work out or it's already done for you, which is why I highly recommend you having a coach that can do it for you. And you guys can check out Warrior Babe because that's what we do for you. We use our professionalism, what we went to school for, what we love to do. And we put that in place for the babes that are in our community. We tell you guys what to do and you just have to go do it. And you're going to get the results if you are consistent with it. But it's the same thing. Like you, if those things are on, like they're already what you eat, how you work out, your

12:56bread crumbing yourself on a daily basis with this stuff, you are going, it's like the way you set yourself up to be consistent. You don't have to be perfect if maybe you have five workouts in one week and you can't get to one workout that you have scheduled for today. Well, guess what? There's two other days that you can move that workout to. That's just, and then I also made, I can feel my like energy like right now. Very, very, very spicy. Very just like, dude, it's like, this is what it is.

13:27Like it just, if, if you guys can accept that one, you don't have to be perfect. This is like, I put on Instagram, a Monday could be a hundred percent effort. A Tuesday could be 10% effort. Wednesday could be 90% effort. Thursday could be a 20% effort, but like you're still showing up every day, but it doesn't have to be perfect. It just demands that you are like one that you compound on the, on the consistency. You're going to have good days. You're going to have bad days, but like, how can you just breadcrumb yourself every single day?

13:58Hey, while you're listening, if you're getting value from this episode, take a moment to tap that review button or share this podcast with a friend. It's a small gesture that goes a long way in helping more women find their way to feeling stronger and more confident in their skin. I appreciate you so much for taking the time to support this show. And like what, what else you guys are going to hear this in the episode that we, that I dropped with the interview that I had done today with one of the warrior babes. It's like, once you guys build these types of habits, like she explained it for her, from

14:30her experience and her perspective, the first year at warrior babes, she was like laying this type of foundation down. Like she had to get rid of years and years and years of yo-yo dieting and trying all the different programs out there and being told this, being told that only to be given, Hey, this is what you need. These are the basics. We're not going to like biohack or like tell you need to go do like some magical ice bath or like you need to eat something and you need to gather points to it, whatever. These are the basics. These are the habits that we have to start implementing. And you're basically laying down the foundation.

15:01You can't build a house if you don't have a solid foundation. And so that's exactly what you're doing. What, how she explained it in her first year. And then what I would say, what she's looking at for a second year is like now she's learning how to live a lifestyle. And not to go off here on a tangent, but that like a light bulb went off in my mind is like, think about maybe this is you. I know this is her. We talked about this in the, in the interview, but like women spend five, 10, 20, 25 years being on this yo-yo stuck loop.

15:31And what she's doing in just two years, like she's, she's doing it in two years. She's figuring this all out and getting incredible results in just two years. So just like, let that be like a, I don't know, like a mind blowing, like people go years trying to figure this stuff out, but she did it in two years of warrior, babe. And that could be you guys too. All right. Cause like here now we play the long game. And like, I know that consistency doesn't sound sexy.

16:04It's not like, Oh my gosh, you can lose 10 pounds in like two weeks. It's in like, we're looking for that like outcome. It's more so the daily work that you have to do, the systems you have to put in place, the consistent, like it doesn't feel sexy because it requires work, but that is where true transformation happens. It's you eating daily protein. It's you having structured workouts. It's you having the mindset to show up.

16:35Even when your motivation dips, that's what consistency looks like. Maybe you guys are wondering when I earlier, when I was talking about what a true plateau looks like, it's when you're actually on track and you're actually doing all the things, but like you meet a true plateau where progress has stalled. You just, all you need to do is literally make the smallest changes. Like you don't need to make drastic changes. The first thing that I would recommend you do is you make this small macro adjustment.

17:08Like if your energy feels low, your weight is stalling, you just need to tweak your macros by like a hundred to 150 calories, no more. And what I would do is either pull down your carbs and your fat slightly. And maybe if you still feel like you're really hungry, give yourself five extra grams of protein, five extra grams of protein goes such a long way in holding over your hunger cues. And then something else that I would say is like, if you're in the gym and you're working out and you're showing up consistently with going to do your strength training workouts,

17:40you don't need to like do more. You don't need to add in cardio sessions. You just need to implement a little bit more progressive overload. So maybe you haven't adjusted your weight in a couple of weeks. Maybe you haven't adjusted your reps. Maybe you haven't adjusted the intensity. Maybe it is just a matter of like, Hey, I'm showing up and I'm, you know, the motivation hasn't really been there in three weeks. Maybe it's like this week I'm going to just show him. I'm going to increase my intensity. Maybe it's time for a deload week. Maybe it's been too much that you've been going to the gym.

18:10Maybe it could be a little bit of over-training and you haven't had the right type of recovery. So maybe implementing like a delo week and focusing on hydration, focusing on sleep, focusing on sleep strategies. Like true plateaus, they just need small, small, small adjustments after you having like a solid run at consistency. It's not about making these like radical changes or making some drastic, like I need to cut 500 more calories or I need to add in more cardio to my, to my routine.

18:41It's just about making smarter ones. And what I just said there is like, that's all you need in order to break through a plateau. Small macro adjustments at maybe looking at the way you're training progressive overload, or maybe looking at like, Hey, maybe like I've just been pushing it too much in a period of time. And I need to give myself a recovery week. This is how you play that long game. This is how you turn it into what, how this babe that you guys will hear in like a couple weeks, how she turned it into a lifestyle in her second year.

19:13It's because she got rid of chasing the outcome. She got rid of chasing like, Oh, I just need to see a number on this scale. And she got more obsessed with like, I'm playing the long game. I'm building a lifestyle from this. Like when you release like this, like plateau narrative and you lean more into, let me be more predictable for myself. Let me be more consistent. Let me take, you know, an honest reflection at the way that I've been showing up. Then you take back your own personal power and then you're going to see the results.

19:45You're going to see the real results that you want. And you're going to build a body and a mind that lasts for the long haul. So this week, you guys, like I was saying earlier is maybe just look at, Hey, I need to commit to seven days of honest logging, honest tracking, get back on the wagon. Like take this as a serious commitment to yourself. Use an anchor point, like having the same breakfast or the same lunch or just overall, like the same meals for the first seven days or even 14 days, anchoring your workouts and

20:20then plan it, like put it on your calendar. Like you would plan an appointment for your kids or plan an appointment for a meeting for work and notice how you just be consistent. Just show up the best way that you can daily. And you don't have to be perfect. Okay. So go implement these things. If you feel like you're somebody that like has been, Hey, I've been putting in all of the work, but I'm not seeing the results. And you feel like you're stuck in a plateau. Well, are you really stuck in a plateau?

20:51Like really be honest with yourself with the definitions I gave you. Is it a true plateau or is it an inconsistency? And then you have the honesty and then you can move into data to get you back on track, which is logging, bringing in things to take better progress and just setting yourself up for better success moving forward. All right, you guys. I love you all. I hope this episode helped you if it did quickly, uh, just like tag the, at The WarriorBabe Show on Instagram. Let me know like your biggest takeaway or tag me at Nikki Stott. I love sharing those.

21:21I love being able to celebrate what the takeaway was for you guys, or even just starting off a little small talk and DMS, but either way, you guys love you guys. I appreciate you guys go crush it, go get back on track or just know what a true plateau is and what an inconsistency looks like. If this would just was an education factor for y'all. All right. Love y'all. Real quick. If this episode resonated with you or gave you the push that you needed, I'd love for you to pay it forward. Drop a quick rating and review, share the podcast with someone who might need it and help me

21:53keep spreading the word. Your feedback not only helps to show grow, but it might just be the nudge someone else needs to kickstart their transformation. Thank you so, so, so much for your support. Thank you. Thank you.

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