If you missed my e -mail a few weeks ago, Steve asked me to write a more concentrated fitness content and nutrition for rebellion.

And since then I received a lot of e -Mail from people circulating the same: no conviction that they can Actually Make changes this time! I bet you can refer:

"The biggest challenge - loss of trust in trial and me."

"To have a problem believing that consistent will help and I'm afraid that no matter what I do, I will let you down."

"I'm afraid of failure, I try not to fall, but all this seems so discouraging. I know all the words for the" right "way of thinking, but I can't find will/energy/desire to go and do everything after work."

These fears are very, very normal. (Although it does not do it less sucking!)

So what do we do when we feel stuck and we are afraid overwhelming Is it all feeling?

💡 The most important thing

Although each story is different, I noticed one thing that really helps you have a better chance of success:

Building momentum early - And then protect this rush.

Early victories make the rest of the journey easier.

And of course, early winning may look like a scale transfer or stronger in the gym.

But these things are the results that will come for weeks or even months Later after a consistent performance of "Thing". This is not helpful when we feel insecure and overwhelmed.

That's why I like to start by following and celebrating effort.

Selection of 1-2 repetitive actions that you can exercise every day:

Each action is a win that is a small sign of progress.

And if we can recognize and celebrate every action, it begins to build proof that "I am the type of person who can do it, even if it is difficult."

And it's a bit of hope?

This may be enough to view difficult parts.

👨‍🔬 True example

Take, for example, my client Ben. He was exactly on the same boat when we started cooperating.

• Super tight work schedule with one -way working time
• 4 small children at home
• He had a recent fear of health that realized that it was time to make a change
• I am not sure where to start, and I am really afraid that this is another attempt he tried and failed

So we talked about all these things openly - Real restrictions on his time and energy, fear that it will not work, and his hope for the future in which he felt better and fitness was not so difficult to stick.

And then we chose a few things that we think can be a good place to start.

✅ 10 -minute walk during a lunch break

✅ List of orders in restaurants around his work-so you would always have a good option even in a pinch

✅ Push-ups from the countertop every time he brushed his teeth.

And although these activities can it seems Little, they had a big impact. They allowed us to build consistency first and practice overcoming obstacles, and then we could worry about optimizing the results later.

And that's where real magic happens - not only in a physical change, but in the way of thinking:

"I am a person who appears."

"I can trust myself that I will go."

"I know how to go back to the right track when life happens."

Ask ​Each of our most successful customers​And they will say that the biggest change was not only in their body.

Their biggest change was how they thought About efficiency, habits and who they believed they could become.

🕳️ Trap

When we start with an attempt to optimize, do everything "perfectly" from the very beginning, it may seem that we will cut and we are unable to keep up.

This only strengthens the belief that we are not able to make any changes. That we are only one of the people for whom "these things do not work".

This is the exact trap that we try to avoid!

Of course, the starting point for everyone is different. You may be able to jump to the long -term routine of weekly training or more aggressive changes in eating.

It is not about forcing yourself to accept less than you can - make sure that you can balance "difficult" with "feasible" so that you can build faith in yourself and the process.

Quickly forward two years, and Ben's routine looks completely different than the place where we started.

• Now he performs 4x/week in the morning before work
• He goes through the periods in which he follows his calories and macros, and others, in which we deal with a more relaxed approach every day
• Priority priority sleep and has over 8,000 steps each day

While Ben became stronger, he lost over 30 pounds and saw how his blood markers improve - it all began with the most important thing: building momentum.

🎬 Where to start?

So where does it leave you today? Here's how he approached it.

✅ Recognize real challenges and restrictions on time and energy.

This is not the "rah-rah" approach to ignoring all difficult things. Recognize that in this way it is fine and normal. (Steve has just written Fr. ​Concept "attention and name"​ Here.)

✅ Start with practice - not perfection.

Focus on repetitive action (like a short -term session or protein with two meals), not just a result. Think about it practice. You will not be perfect. You will make mistakes. And all this is part.

✅ Create visual evidence of your effort.

In our coaching program, customers check the tasks every day and we can see visible progress in their effort.

If you don't have a trainer, we love to use what we call A jar of amazing:

Drop the marble (or clip or coin) into the jar every time you do something compatible with your goals.

It's a way See Your consistency and progress, even in front of a mirror or scale.

✅ Celebrate small victories.

Have you walked today?

Did you eat carefully?

After a difficult day, did you skip the spiral all-albo nothing?

This is a victory worth recognizing. Process tips to the result.

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If you feel stuck and even hopeless now, let's see if we can reverse the script.

We will start with small ones. We celebrate the effort.

And we will build this rush back.

You have it.

And if you want to help you choose the first "quick win", just make me a message and I will help me.

- Coach Matt