Master Your Mindset

Our mindset affects every decision we make. Learning how to quit the blame game and take responsibility for how we show up is what mindset management is all about.

5 Ways To Master The Consistency Mindset


On Saturday night this weekend I drank two glasses of wine. It was a shiraz-malbec blend and it went perfectly with my dinner of roasted vegetable pizza!

I honestly debated about writing this as of course I want to inspire you all to eat healthy, make great decisions every day and add activity to your lives on a regular basis. But does eating pizza and drinking red wine totally throw you off? Does it mean you are no longer going to see the results you are working towards? Nope.

Seeing muscle definition in our arms and feeling great with the fit of our clothes does not happen over night. When we embark on the journey to changing our body, we can take the fast route of restriction, a diet plan and crazy exercise routine that takes all of our willpower to complete or we can adopt a sustainable approach.

A sustainable approach relies on consistency to be successful. It relies less on willpower and more on creating successful daily habits. You see, once an action becomes a habit, it costs us much less mental energy and conscious effort to harness the willpower to complete each task.

Sustainability is a balance of healthy choices and indulgence because that is an approach that can last.

But HOW do I become consistent with all these healthy habits you may ask? It comes down to five mindset shifts. These have been paramount in my journey to enjoy eating pizza, drinking wine, exercising regularly and seeing results physically over the last 2 years.

In essence, these shifts are like mantras that I have repeated to myself many times over. Feel free to take them, write them down and use them in your daily conversations with yourself when it feels so easy to fall back into your old habits.

My body composition was not created in a day and will not be ruined in a day either.

I use this mantra at two times, when I find myself becoming frustrated with results after bumping up my training or when I have had a treat and feel myself starting to wonder if it was a good idea! Knowing that the journey of body change is sustainable when I enjoy the process helps to keep me on track and away from restriction.

Expect disruptions to the plan and know how to deal with them.

You are going to travel, you are going to eat at a restaurant. Getting rid of these normal (and awesome!) parts of your life would be ridiculous. Instead, make an effort to pack a healthy snack, to not throw it all away when on vacation and to order a healthy and delicious meal when dining out.


Two of my awesome clients exercising before their wedding in Palm Springs, California (photo bomb by yours truly!)

After you enjoy a treat get back on track at your next meal, not on Monday.

Waiting until Monday might actually be the biggest mindset trap of all. Why is Monday such a great time to start? Getting back on track at your next meal or snack is paramount to consistency. I find that knowing my next meal or snack will be anything I want allows me to enjoy pizza and wine from time to time without guilt.

Practice makes progress.

You are going to mess up. It will happen. Stop beating yourself up about it and consider that this is a practice. No great champion ever got to where they are seamlessly. Roadblocks and mistakes make us stronger, so choosing to see challenges as learning opportunities will help you to succeed.

Small actions lead to big results, but avoid obsessing over every little thing.

This one is tough to balance. Perhaps you are an all or nothing personality. You are either eating healthy or not. One practice that works great to balance out small actions each day yet not obsess over every little piece of food or minute of exercise is to find a couple mini-indulgences you really enjoy each day. Perhaps you love cream in your coffee, or feta cheese in your salad or a square of dark chocolate in the afternoon. Avoiding the former would cause you to feel restricted, and adding these small yet full of flavor items each day helps you to stay on track in the long run. Eating a salad you enjoy is a much more sustainable practice than forcing an unsatisfying meal of ‘protein and veggies’ each day.

Have a fantastic week,