Your Fitness Comeback–Smart Tips to Regain Momentum NOW

00:00Real quick, the only ask I could ever have of you guys is to help spread the word so we can help more women lose body fat, build muscle, reach their goals, and feel insanely confident. And the only way we can do that is if you rate, review, and share this podcast. So the single thing I ask for you to do is if you could leave a review. It will take you 10 seconds, and it will mean the absolute world to me and may change the world of someone else. You sitting on the couch and just watch your grandkids rather than like you being up and like having mobility, having strength, you know, being flexible to keep up and move around with them.

00:34You can picture that. So when you have that picture in your mind and, you know, you wake up and you're like, oh, I just don't feel like working out. You can immediately remind yourself why you're working out and look at it like I don't have to go work out. I get to go work out because I get to go keep up with my grandkids later in life. Hello. What is up, you guys? Welcome back to The WarriorBabe Show with Nikki Stott, co-founder of Warrior Babe. 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.

01:11I'm your host, Nikki Stott, and welcome to today's episode, episode 149. Hold for a second. Wow, we are one away from 150. We are 51 away from 200. And I cannot believe we're that far into this podcast. That is just mind-blowing to me. Shout out to you listeners. I love you all so much. It wouldn't be where it wouldn't the podcast wouldn't be where we are today. And in the rankings of where we are, if it wasn't for you guys, appreciate you guys so much. But anyway, welcome to episode 149.

01:44And today, I'm going to lean into you guys a little bit, but I wanted to come from an approach that you are sitting right next to me. And we are just having a tough love conversation. Okay? And knowing that everything and anything that I say in this podcast to you is coming from me wanting to see you win. Because that, I want nothing more for you listening to this podcast, you getting after it on a day-to-day basis to whatever goals you have in your mind for yourself.

02:14I want nothing more than for you to win and to get every single aspect of those goals that you're achieving and want. So, think about this episode today. You're either in front of me at a table, we're having some coffee, or you're next to me at a restaurant and we're, you know, having a good hearty meal that is in alignment with our macros. Whatever it may be to cast that vision, let it be for you and let's get on with the episode. So, what I want to talk to you about today is if you are somebody that needs to recommit to your 2024 resolutions or your 2024 goals that you set out for yourself, you know, during the new year.

02:55Because of this time of the year, what we're coming in, it's like mid-April when this episode goes live. And coming into this part of the new year, I mean, statistically, like a lot of people have fallen off to whatever their goals were at the beginning of the new year at this point. And the majority are not either one, where they want to be, or two, most importantly, following through on actionable things on a daily basis consistently to get them to the goals that they wanted to accomplish.

03:28So, what I want to dive into is just talking to you about, like, if, you know, you were my own client that I was coaching and I had to help you get back into the mentality of why you started to do this on January 1. Also assessing maybe, you know, one way, why you started, but like, where are you starting? But two, or three, essentially, like, all in all, I want to give you some effective strategies to help you refocus on those goals and get back on track with your resolutions now, right now.

04:02It doesn't, you know, it's not like you have to wait until 2025. Like, okay, you know, a lot of the mentality, a lot of people have the all or nothing mentality. And I made an episode on that. I can't remember what number it is, but it was a really good episode. If you have that, I would recommend that you search through the episodes and try and find it and listen to it. But a lot of people have that, like, oh, well, it's already, I've already failed. I've already given up. I haven't followed through. I haven't gotten where I want to be. So, you know, screw it. I'm going to wait until 2025. You don't have to wait until 2025.

04:32You don't have to wait until a Monday. You don't have to wait until a new month. You can literally decide following this episode right now, following me, sitting down with you, having coffee or following, you know, us finishing up our meal. You can literally decide and choose that you are going to recommit to your goals. And then with that recommitting, you write down the list of actionable items that you have to follow through on now applying. But first, what I want to first, like, just, you know, surface back to the mind is when you first started out, and let's say, like, you were recommitting to some type of goals or you were setting new goals on January 1, what typically happens is so many try, and maybe you're one of them, try to change every type of habit and behavior that they're doing right now.

05:28To try and get to the goal that they want, right? And so, for example, like, people on January 1 are not only like, oh, I need to start eating healthy, and, like, I need to throw out all the bad things in my house or my apartment or my space that don't serve me in the food category that towards my goals. And then I also need to focus on getting more steps in a day. And I also need to focus on getting more water. And I also need to focus on going to bed early. And I also need to start working out and turning, you know, zero days into five days.

05:58And you get where I'm going with this, right? Like, so many people overwhelm themselves and try to change all of the things out of the gate in the new year. And the reason why they can't keep up with that three, four, five, six weeks in or even, you know, four months in is because it was way too overwhelming to change all the habits and behaviors and go from zero to 100 immediately. And that is just a recipe for one, not just overwhelm, but two, you're sending yourself off for failure at that point.

06:31And when people, you, if you're struggling with this, if when you have failure, or you look at it as failure that you failed to follow through on your goals, three, four months in, or even three weeks in or two months in, regardless of where it is that you slipped up along your journey, you know, in this new year. When you, when you, when you deem yourself as you failed it, that's where you, a lot of people give up.

07:01But the only way that you truly failed at something is if you've really 100% have given up entirely. And for you that I may be talking to, maybe you've been at this for 10 years, so you've never given up. You just, and so you never failed. It's just, I want you guys to look at the opportunity of failure for you. And it's, it's literally an eye-opening circumstance situation for you to reassess and reevaluate and then adjust your goals if needed.

07:32So that's literally the first thing that I wanted to talk to you guys about is, okay, so let's say you're three months in or two months in, or you're at this four month mark. Let's just use four months since we're here. And you have deemed yourself a failure because you haven't followed through on the things, on all of the things that you tried to go zero to 100 with in the first couple of weeks and months at the new year to get to your fitness goals. So you've given up for the time being. I want you to take a step back and assess why progress might have stalled.

08:07Was it that your original goal was way too ambitious? Was, is it even relevant to where you're at reality-wise in your life right now? Um, maybe for example, you're dealing with, uh, I don't know, sensitivities with food or you're dealing with hormonal changes and you're trying to put yourself into eating in a calorie deficit and focusing on a cut phase. And, like, that's the type of example of what I would assess with you is, like, hmm, is that even relevant and or the reality where you need to be right now is going into a calorie deficit and focusing on a cut when you have these underlying, you know, things that you need to find solutions for, which would actually be eating more food and potentially training your workout, changing your workout schedule from maybe you're in there five days a week to maybe only three.

08:58Like, it's those type of things that I want you to reevaluate and adjust, okay? And at those points where you've deemed yourself, you know, being a failure along the way here four months in, look at those situations that I, like, take a step back and assess why. That is your opportunity to, to, uh, look, look at it as an opportunity to make some type of change. It's not that you failed. It's just that, like, okay, either this type of method isn't working for me, or I need to be a little bit of, a little more honest with myself to the fact that I haven't been as consistent as I should be, uh, with applying, eating right, applying, whatever, you know, the two goals that I would say that you need to focus on, whether that's be eating right and working out, or whether that's, you know, you got the workout down to your eating right and you're getting your steps in a day or you're eating right and you're getting enough nutrition.

09:47And then third thing can be that, you know, you're down the road, you're, you're stacking these. I talked about this earlier on in a couple episodes ago that you're, it's not that you change all of them at once. It's that you change maybe one, two, and then you have it stacked on top of them. Um, and you have to allow a behavior, you have to allow that time for you as a human to allow that behavior to change. It's not going to change in three weeks. It's not going to change in one month. You're going to find areas where you slip up. But that is literally what I'm saying here is like, that is your opportunity to reassess a situation and see where you could do better.

10:24It is not you failing. It's just you needing to look at it and adjust your own personal expectations and be more flexible with your timeline and your methods. If something isn't working, be willing to tweak your approach or even redefine your specific goals that better suit your current situation. Okay, so that's the one thing that I would personally do. And then with the actionable items that you have to, like, it's one thing for you to say words and talk things, right? This is one I'm really big on with my clients is like, okay, cool.

10:57So now that we're reassessing and reevaluating some things and we're looking at those situations of which you, you know, quote unquote, say you failed, you're finding the opportunities to make it better. Okay, well, what are you going to do? What are you going to do? What are the actionable items that you are going to do now? And is that that you're going to leave this conversation with me and that you're going to go and plan the rest of your day in MyFitnessPal if you're that far advanced with your macros? Is it that you're going to put a priority to focus on eating your protein in a day?

11:28Whatever the specific gram is that you need to be hitting. Is it that you're going to commit, recommit to a consistent workout schedule for the next four weeks to allow that behavior to set in that you've consistently woke up, gone to the gym, crushed your workout? You know, what is the action item? What are you going to do? Okay, and I want you to seriously, like, if I was sitting with you at a table right now, or you were sitting next to me at a, we were having coffee or we're having a meal, I literally make you write this down, okay?

12:02Because what I look at it too is like, when you say you're going to do something, that is your word. Ladies, are you feeling frustrated with body changes you're experiencing during menopause? It's time to take control. If you're between 45 and 65 years old and tired of struggling with body fat and muscle loss, Warrior Babe is here for you. At Warrior Babe, we've helped over 18,000 women just like you lose body fat, build toned muscle, and understand their bodies better with personalized plans based on hormone and thyroid testing and more.

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13:16So following this podcast, write it down. What are you going to do? Re-evaluate, adjust, look at the situations of which you've said you failed, but it's just an opportunity to look at it and readjust some things. Mainly, it's adjusting your expectations. Like, I love that you guys out of the gate are like, I'm going to do all of these things. You have these expectations to follow through, but like, it's not realistic and it's not working out.

13:48So you just need to figure out what's not working. Tweak your approach and redefine the situation to work for your current, you know, where you are. Okay? So number two. Then what I said with action items, it's like, okay, here we have the action items. Now you have the action items written down. So it's actually like 1.5. Okay? Two would be, so one is re-evaluate, adjust, look at the opportunities. Two is write the, or 1.5 is write the action items. And then two is implement a structured routine.

14:20I can't stress the fact enough that if you can plan ahead of time and set clear, achievable tasks that contribute to your larger goal, if you can do that, you will advance so far towards your goals. It's unbelievable. But the thing is, is you can't just set it, because that's all it does is helps you focus on a, it helps you maintain a daily focus,

14:56and it reduces the feeling of being overwhelmed when you plan things out. But it's one thing to have it on, you know, your planner, your calendar, whatever, and set like, okay, you know, I have it on my calendar. 7.30 in the morning till 9 a.m. That's my gym active time. But it's like one thing to set it there. But the, I guess what I would say 2.5 here, actually, before I get there, it's one thing to set it there, okay, and you got a time block, you got to allow like how I said how I did that time block there, you have to allocate specific times in your day dedicated solely to working on your specific resolutions,

15:31whatever it may be, right? Whatever goals you're focusing on, right? And that's what I would, you know, try and pull out of you if I was sitting with you is like, what are you trying to get after right now? What was it that you were trying to set back then? Was it all the 5, 10 things that I said? Or can we narrow it down to one or two things, right? And then specifically for me, like I'm going to time block the gym and I'm going to time block meal prepping. Maybe that's something that you guys have to do is meal prep on Sundays or meal prep on Wednesdays or if you're a two-timer per week. Like time block it, put it on your calendar, okay?

16:04This helps you to see it, it helps you to solely block off, like it's just like you blocking off a meeting for work. You show up to that meeting, right? Okay, well block the gym on your calendar, block the meal prepping on your calendar, block whatever type of thing you have to do. If it's block an hour to get outside and get some steps in, freaking do it. Do it, okay? And then each day or each week, what I would recommend is look at that, review and reflect, R squared.

16:38Review your day, review your week, review what was accomplished towards that goal and that plan, and make adjustments for the following day and or week that maybe five days a week of working out isn't working for you consistently. You tried it for two weeks and it's like, nah, I can't commit to five days. So you're going to readjust and just put that down to a four-day or put it down to a three-day and one active day, like one active rest day, right? This, guys, if you do what I'm saying here right now, like again, I told you like heart to heart, if you were my client, this is exactly what I would do.

17:15So this is going to get you to hopefully achieving, if you follow through on the things I'm saying, to achieving and getting back on track and hitting your goals by the end of 2024, okay? I promise you, if you do these things, you take action on them, you will, and you follow through and you be consistent, you will be where you want to be. Well, you will be on your way to where you want to be by the end of the year, okay? So yeah, review and reflect. And then like, I guess a 2.5 is again, like, just because of time blocking there, just because it's on your calendar, you have to follow through.

17:47You have to do the thing. You have to do the work. You wanting any type of goal that comes with changing your body composition isn't going to passively be applied. You got to actively put in the effort, apply consistency, and do the work on a daily, weekly, monthly basis. Okay? So like, one, re-evaluating just your goals 1.5, write down the action items of what you're going to do. Two is put a structured routine into place, time blocking, review and reflect, adjust.

18:24And then 2.5 is follow through. Do the things. What's on your calendar? Do the things. And then the last thing that I would say is, all in all together, you should always be celebrating your wins. If at the end of the day, you have successfully followed through on doing the things that you said you were going to do, the action items, and then following through, you should celebrate yourself. You should tell yourself that, you know, I'm so proud of you, Karen.

18:54I'm so proud of you, Kim. I'm so proud of you, Lisa. You know, I'm so proud of you, Brandy. I'm so proud of you, Jen. Like, those guys. Like, you should be proud of yourself for that. Okay? And you should do that on a weekly. You should do that. You should anything. When you recognize and celebrate even the smallest success that you're making for yourself, that can boost your morale. That can encourage the continued effort that you have to put in. It doesn't stop. So, celebrating your own personal wins or overarching the whole concept of number three, what I wanted to say was accountability.

19:27Find accountability. Be able to seek out people that are going to celebrate in your success. And this is where I would say, like, a part of this is, you know, doing everything that I just said. A part of me talking to you guys as a coach is what I would do for my clients. It's something that Warrior Babe and our one-on-one VIP fitness coaches do for their clients. They motivate. They hold our babes accountable. They go through monthly Zoom calls.

19:58They go through weekly loom, which is a video check-in, recording from their week, holding their clients. Literally, what we say inside of Warrior Babe is a motto. It's like, what? Or it's like something that's a motto. And also, like, we elaborate on it in our meetings on a weekly basis. But it's like, what did you guys do or say this week to a client that was what they didn't want to hear but they needed to hear? Hey, hey, just want to drop a huge appreciation to you guys listening to this show. It means a lot.

20:29I hope you guys are enjoying it and there's so much more to come with it. If you are enjoying it, hit the subscribe button. I'd appreciate that tons. And also, it would help this podcast reach others who need to hear these messages too. Not just that, but like, I mean, one Warrior Babe. Like, if you're not a Warrior Babe, become a Warrior Babe. Because all of these two things I'm putting into place and saying is what our coaches would do for you. And it would accelerate your ability to be where you want to be or on your way to be where you want to be by the end of the new year.

21:00So, by getting to 2025. And by the end of 2025, you can be proud that you maybe stumbled along the way in 2024, but you still showed up for yourself. You got back on track and you got yourself an accountability, you know, you got yourself a coach that can carry you through and can hold you accountable and get yourself out of your own way. That's why I used to love saying to my clients, it was like, dude, let me just get you out of your own head and literally out of your own way. And then I just told them to do X, Y, and Z.

21:31And they did it. And if they weren't, this is where I would come in and say things that they, I know, they didn't want to hear from me, but they needed it. They needed to hear it from me because, first of all, it's all our job as a coach to get you where you want to be, not to set you backwards. So, one, think about that. But another thing that I would say is, think about Warrior Babe, but another thing that I would say is accountability partners. Okay, if you're not going to, you know, invest in yourself to get a coach, then find an accountability partner.

22:08Is your neighbor somebody that could be on your fitness journey with you that is motivating, that is encouraging, that is inspiring, that, you know, has a narrative, a positive words? Like, can you guys link up and like hold each other accountable to, you know, I don't know, getting outside and walking your 10K steps? Or, you know, having a meal prep party or getting on Zoom and hitting up a friend that maybe lives out of state? These are all like things that people, you could totally do. You can pair up with a friend, you can join a group, you can join a warrior babe with similar goals.

22:42And you can share your journey with someone else. And that alone, and or be with like-minded people, that alone is going to increase your motivation and make you more likely to stick to your plan. And to stick to the 1.5 and 2 and 2.5. And then the last, like a bonus point here, what I would say is like, reattach to your why. And like, if you don't have a why, I would strongly suggest, I think it was episode, early on in the episodes, maybe 40, I could be told they were wrong. It was finding your why.

23:13If you don't have your why, I highly encourage you that you figure out what your why is. And when I say what your why is, it's why are you, why are you, why are you doing this? Why do you want to achieve your goals? What is it? You know, when I usually ask that question, it's like, oh, well, I just want to lose weight. Oh, I want to look good in a bikini. And like, while I love all those goals, I will say they are a little superficial. There's nothing wrong with that. It's okay to have, like, to want to feel good in your skin.

23:44I love that. But can we get a little bit deeper? Like, well, okay, well, why do you want to feel good in the bikini? Why do you want to, you know, lose body fat? Why? And then it's like, oh, well, I want to be able to keep up with my grandkids. You know, I don't want to be the grandma that's sitting on the couch and watching the kids play. Like, I actually want to be in it and playing with them. And I'm like, yeah, here we go. That's freaking awesome. I love that. Okay, tell me more. Or some people want to feel more confident in front of their husband's naked.

24:17And they want to have their husband look at them. And, you know, you can, you know, tell by the way he's looking at you that he sees, you know, X, Y, and Z in you. That he sees the beauty, like, and that makes you feel more confident. Whatever, maybe you want to have sex with the lights on. You know, I hear it all. But why do you want to do this? And then when you get that true, deeper understanding of what your why is, and then you can, like, cast, like, a vision around that. Like, either or.

24:49Really, it's two scenarios. But you can easily be able to picture you sitting on the couch and just watch your grandkids rather than, like, you being up and, like, having mobility. Having strength. You know, being flexible to keep up and move around with them. You can picture that. And so when you have that picture in your mind and, you know, you wake up and you're like, oh, I just don't feel like working out. You can immediately remind yourself why you're working out and look at it like I don't have to go work out. I get to go work out because I get to go keep up with my grandkids later in life.

25:22And I get to enjoy in that fun with them. So, and then that should be, like, that should just alone give you energy right there to go do the thing. So, I would really encourage you guys, like, to wrap this podcast up today. Like, if you don't know what your why is, figure out your why. Write it down. Put it on the back of your phone. Put it on your, like, your, like, screensaver background or whatever. Put it somewhere where you see it every single day in the mirror in your bathroom.

25:52And let that just be, like, another motivational tool to, when you don't feel like doing the thing, to go do the thing because of this deeper why that you have. So, all right, guys. Well, those are, if, you know, if you apply these things, man, like, I encourage you, please get off this podcast. And if you're somebody that's, you know, is this resonating with you, you need to figure out how to recommit to your 2024 resolutions and your goals. If you apply these strategies, you can regain focus.

26:24You can regain momentum and make your solutions not just feasible but achievable this year. So, if you're taking this seriously, if you want to take it seriously, go do the things I just said to do. Write down your action items. Write down your plan. Write down your follow-through. Commit to your follow-through. And then consistently do the things. And then along the way, readjust and reassess and change to better, you know, suit what will help you accomplish the things. Okay? All right, guys.

26:55I hope you enjoyed that podcast. I love you all. Appreciate you all. Thank you for listening to this podcast overall in general. I can't thank you guys enough. If you guys do love this podcast and are enjoying it and you haven't yet reviewed it, I just ask, like, take – please take, like, maybe a minute max to go leave a review after this. It helps out the podcast so much. I don't run ads on it, as you see. So, I would appreciate that so much. Anyway, catch you guys in the next one. Peace out. Real quick, the only ask I could ever have of you guys is to help spread the word so we can help more women lose body fat, build muscle, reach their goals, and feel insanely confident.

27:31And the only way we can do that is if you rate, review, and share this podcast. So, the single thing I ask for you to do is if you could leave a review. It will take you 10 seconds. And it will mean the absolute world to me and may change the world of someone else.

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