How to be successful with body comp transformation long term.

More important than macros and workouts! Yes, those 2 things drive the physical changes to your body, but without a mindset shift of your self beliefs, future thinking towards the person you want to become, those changes won't be sustainable.

Here's the link to Jump Start, my 4 week group coaching program for $249 that begins Monday, 3/18/24 if you want to check it out. 
https://www.menopotmeltdown.com/jumpstart

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

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Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

Transcript

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This is Mastering Menopause. By using fitness, nutrition, lifestyle, and mindset, you can master your hormones and get your body back. I'm Cathy Coté with Catalyst Fitness and Nutrition. Let's get into Welcome back to mastering menopause. Today, I want to talk to you about one aspect of any kind of a transformation that you're going through. I'm going to talk about this in the lens of a health and fitness transformation, but there is going to be a very important aspect to that. And that has to do with your mindset. This would apply to any kind of change that you're trying to make, but when we address the mindset, that's just as important. If not more as your macros and your works in your workouts it's your belief system. It's about creating a new identity. Identity for yourself. And also the fact that you have to be willing to be uncomfortable in the process. So rule number one is that this is going to be uncomfortable and you might be bored with the foods that you're eating. You might be hungry, you might be impatient, you might be frustrated. And when we think about the concept of change, what we're doing is we're changing. Your identity and that is uncomfortable. We are trying to create a new person, the person that got you to where you are now is going to be completely different from the person that you want to be the 2.0 version of yourself. And so we have to break some of those beliefs that are holding you back. So that you can now become this new per new person. It's like breaking out of a mold or breaking like a butterfly out of a cocoon. And so this is going to. Include some kind of discomfort. And if you aren't ready for that kind of change, then that's fine. Great. Maybe you just aren't ready for that, but just know that this is going to be an uncomfortable process. Now I'm not saying that you have to white knuckle your way through a diet. If that's the approach that you're taking and that's very uncomfortable, then I would consider, have you consider the method that you are using to create. The transformation. And why do you have to keep using that same method over and over? So if the diet. But the diet that works. Is the one that you keep going to, because you keep gaining the weight back then that diet isn't working, that approach isn't working. So I'm not saying that you should be uncomfortable when you are in a dieting phase. Now a little bit of hunger is definitely going to be present and, but it shouldn't be like so overwhelming. Making choices as far as saying no to that second glass of wine or saying no to certain events, that's going to be. Uncomfortable, but you're making decisions based off of your, the person that you are and not supporting the person that you want to become. And so it's really, we have to shift your identity and your beliefs at the same time. A lot of people will say, I am just not a morning person. You're just telling yourself that you could actually get up 15 minutes earlier to get something done. If that was something that. You wanted to do, and if it was like preparing a breakfast for yourself so that you have a high protein meal to eat on the way to work, that's going to take a little bit of sacrifice to make that happen so that you can. You can reach the goal that you are trying to achieve. So it's all these little tweaks, it's about maybe eating the same thing for a few days. It's maybe being a little bit bored with your nutrition. It doesn't always have to be this exciting thing. We, if you're trying to hit a goal, Then the consistency is going to be the thing that matters the most. Now we just have to find a system so that you can be the most consistent. And I think one great way to do that is to just. Pare things down and make them simple. Having the same thing. Every now you. Like having the same kind of rotation of meals. So mine doesn't vary. I have like little versions of the same thing, but all I'm doing is swapping out my protein. I am swapping out my fruits, I'm swapping out my veggies, but it's the basis is still the same. And that's the level of consistency that you have to get to. So it's not that oh, I'm just bored with eating the same things every day. It's just, you haven't created a routine or a system for yourself yet. And so you being the person that says I can't eat the same thing every day is just confirming that really having a closed-minded mindset. As and not being open-minded as to what it is that you have to do to make the changes. So not a closed minded mindset, a fixed mindset, I am a person that needs to have variety. And while that may be true. I think everybody wants a variety. There are ways that you can incorporate variety into your diet. That is not going to have you always scrambling to make a different meal every day. So there are going to be moments when sure we are going to be uncomfortable, but you have to be okay with. Being bored a little bit to get to your results. You have to be okay with being a little hungry. You have to be okay with this isn't going to happen as fast as you think it will. And really having to Sue yourself when you're being impatient, ask yourself why. Or if you're frustrated saying you're doing all these things and nothing is happening as fast as you want. The say, okay. Do you want this for forever? Or is this the kind of result that you want forever? Or do you want to keep trying to rush the process and start again over and over? Just because you're uncomfortable because it's not happening fast enough. So just accept the fact that it is uncomfortable, changes uncomfortable. It's not easy. If it was easy, everybody would do it. That's not the case. So you do have to get a little bit uncomfortable. I really invite you to lean in to the process, enjoy the journey. You don't have to immediately solve the problem. If you're hungry, you can just sit with it for a little bit and say, you don't give it a few minutes. And to. Am I still hungry. It might be that you're bored. If you're bored, you don't automatically have to pick up food because you're bored. You can sit there for a little bit and be bored. So you don't always have to solve these problems as they come up right away. You can just sit and then make a decision if you want to change, what's going on. This process, it does take longer than you want. It took you hate how long to get here. We are so programmed for instant gratification and we really suck at delaying gratification, but that's exactly what a weight loss transformation looks like. That's what it's going to entail is trading those habits that you have for instant gratification for long term gratification and seeing those results long-term. If you want a longterm result, This is how you have to start thinking rather than how am I going to fix this problem right now. I need to lose this weight right now and get out of that cycle. Where you're now just repeating the process over and over, always going on a diet and then going off the diet, going on a diet going off the diet. Gaining and losing the same weight over and over. It is tiring. Imagine just spending. You could literally cut this time in half. If you could just devote six months, nine months, 12 months. It really depends on what your goal is to achieving that sustainably. And then being able to maintain that easily. Again, This shouldn't be a super hard process. What's hard. Is going white, not filling it for six to eight weeks. What do we can do? We're ladies, we do hard things. We have babies for crying out loud. And so we are used to having that really that white knuckle diet give us a challenge. Give us something that we can do for six weeks. And then we do that, but then we stop. We stop. And that's the cycle that you're in. So if you could be future thinking and look at, what is the person that I need to become, what are the changes that I need to make? What are the habits and be uncomfortable with some of those changes that you have to make, that is how you're going to achieve long-term results. So I know that it can be frustrating. And there's nothing wrong with feeling frustrated, but you also have to sit with that feeling as well. Why are you frustrated? Maybe because it's not happening fast enough. And then you have to think about that. Like why do we have to have this so fast and really reverse engineering that for yourself and ask yourself why is this true? Is this true? When we say I'm doing everything perfect, this just isn't working well. Is that true because if you were doing everything perfect, then this would be working right. And it's not even the fact about perfectionism, but now I'm going off into a different tangent. Hopefully you get the point. But again taking the fast, quick fixes is going to lead you to be in a place where you're not going to be able to sustain that. And then we have to keep doing this over and over again. Commit the time to, how long is this process going to take? I have a ton of women that come to us. There are looking to lose 10 to 15 pounds frustrated because everything that they're doing, isn't working and now they're just here with 10 to 15 pounds. And so when I say, do you have six to nine months to devote to this? They're a little surprised that it would take that long. And I'm not saying that it will take six to nine months to lose 10 pounds. Because it's not just about losing the 10 pounds ladies. It's not, it's about all the habits and all the thoughts that we have to undo first to get you to a place where now you're going to be able to lose that weight sustainably and keep it off. So the actual weight loss part, the fat loss part is probably the more, the shorter as part of the journey. There's going to be some time that we need at the. Front end and on the back end to show you a how to get your results, shifting the mindset, becoming the person that you want to be so that now you can maintain those results forever and not have to go through this process again. So I would say if you have 10 pounds to lose, then give yourself six months so that you can do this sustainably. If you have 15 pounds to lose. You have yourself nine months. And I'm not saying incrementally, right? It's not five pounds for three months. It doesn't work like that. Honestly, I'm just trying to be realistic with a timeline. Everybody's body is different. Everybody responds differently. I could give somebody the same exact program, how you interpret that is going to be different. And also how your body does. Is going to be different than somebody else. But just know that, there is definitely a difference between sustainable weight loss and unsustainable weight loss. And so my. My approach is definitely towards a transformation that you're going to be able to maintain from here on out. Once we get your results and hopefully enjoy that journey along the way as well. So I do have a four week program that is starting. I mentioned that last week called jumpstart in that is. A nutrition exercise, reboot to show you some of the concepts that we approach in our one-on-one program. So I'm very excited that's going to be coming out. Let's see registration is going to be shut down at 5:00 PM on St. Patrick's day so that I can get everybody, Onboarded and then have everybody start to on Monday. So super excited about that. That's coming up and I'm sorry, I have a little bit of a cold. Went to Vegas and brought that back. And now I'm going back to Vegas tomorrow for the real coaches summit. So super excited to see a bunch of the presenters there. Around Gregorian, my friend, Katie flyer. The Katie filer. There's a ton of presenters out there that I'm really looking forward to seeing Danny man, trianga. Let me see who else I know I'm missing so many that for Rocco. Rocco. And just some coaches that I know personally that are going to be there as well. So looking forward to that, but and just always home, always. Trying to stay, educated and keep up related. What are the new things that are, it. There seem to be new approaches all the time. Hayden, as far as marketing goes and as far as like systems go. So it's always interesting to see like what the industry trends are. And the more that I see, some of those, the more I realize, like it's really just comes down to the basics. Honestly, I think that has been the biggest trend. For the past, like five years that I have seen, I've seen a lot of trending towards hormones and trending towards, cycling and seed cycling and inflammatory oils. These things always seem to come up and really. When you look at like the better coaches that are really killing it in the industry, they're about the basics. They're not like based on one approach. So that's what I love to see. That's what I get out of these like convention. So I'm really excited about that. But if you have any questions or you have anything that you would like to ask me, then you can reach out to me. I am on Instagram at Cathy catalyst. I am on Facebook. Under Kathy and you can also send me an email. So I'll put all those links in the show notes. I'll also drop the info for jumpstart. It's 2 49 for four weeks. It's a group. Group coaching program. Had that and then you'll also meet coach Lori as well. So really excited about that. If that calls you at all, I'll just drop the link and then you can check it out for yourself. But. Thank you so much for hanging out and I will see you next week. Bye.