CONSISTENT by Primal Potential

Sometimes, we actually hold ourselves back in our attempt to make rapid progress. More often than not, we have to slow down to go faster. In today's podcast, I'm talking about how doing less, focusing on fewer things and slowing down your thoughts can actually accelerate your progress towards your goals. http://primalpotential.com/226-slow-down-to-go-faster/ Slow Down To Go Faster In today's episode, we're covering how to take a step back, simplify, and create a baseline to avoid frustration, and achieve your goals. You want results NOW. Trust me, I've been there. You hit the ground running and you are doing EVERYTHING you can think of to get to your end goal. But are you doing too much, too soon? Are you considering the sustainability of your actions? Do your intentions match your actions? And are your actions consistent? Does our motivation exceed our training? Often times, we create false fantasy plans in our head that do not reflect the reality of our actions. We set a baseline so high that it may not be doable at our current training and commitment level. The fantasy plans and inability to stick to these crazy expectations lead very quickly to frustration, which can easily turn into quitting altogether. Breaking the cycle Breaking free is about doing less. I really believe that you can achieve MORE when you do LESS. The key is separating the fantasy plans from reality.You must build a base that you can obtain, and grow from there. Your base will help you break free from food obsession and yo-yo dieting. Revisit the 80/20 Rule The 80/20 Rule is simply 80% of your results stem from just 20% of the things you do, the actions you take. Focus your energy on the 20% of actions that are truly effective and ditch the 80% that doesn't. Turn off the thought faucet It is so hard to slow down when our minds are moving at 100 miles per hour. When you catch yourself bouncing all over the place in your thoughts, slow down and focus on RIGHT NOW. Don't create big plans that you can't execute that then create feelings of failure. Instead, pick one thing to focus on each week. After the week has ended evaluate your progress on that one thing. Take those evaluations and go from there making one change for the next week. These changes will become habits that you can sustain and create a healthy lifestyle that reaches your end goals. Resources Episode 221: Turn Off the Thought Faucet Join me at ASCEND in Nashville! SizzleFish Fat Loss Breakfast Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

As of today, there are only 4 months left before 2017. No matter what you've done for the first 8 months of the year, let's finish strong. The year will fly by and I want you going into 2017 without regrets and carrying forward a sense of pride, hope and accomplishment. In today's podcast I'll share 3 ways you can capitalize on these next 4 months of the year. We're heading into a time of the year where there are challenges - back to school, holidays, cooler weather - but we have a fantastic opportunity to capitalize on these challenges and make unparalleled progress towards our goals. Check out these 3 simple strategies and pick the one that feels the most feasible for you! http://primalpotential.com/225-dominate-the-rest-of-2016/ How To Dominate The Rest of 2016 In today's episode we tackle 3 ways to make the most of 2016. Card-a-Day Buy a few packs of index cards. Count out as many cards as there are days left in the year (as of September 1st, 2016, there are 122 days remaining in 2016). Every day, take a blank card from your stack. On one side, write down ONE thing you can & will do that day to move in the direction of your goals. On the back of the card, write down one affirmation or mantra. Carry your card with you and conquer that ONE thing. The next day, grab your next blank card and start fresh with your one commitment for the day and your affirmation or mantra. Singular Practice Pick ONE thing you want to practice each day between now and the end of the year. Maybe you decide that between now and the end of the year, you'll practice mastering the fat loss breakfast every single day. Maybe you'll decide that between now and the end of the year, you'll sweat every single day. Maybe you want to practice carbs at night every day until the end of the year. Pick one thing and commit to daily practice for the remainder of 2016. Ladies - Go To ASCEND! I'm hosting a small group of women where we will take our journeys to the next level. We'll spend the 4 weeks before the event gathering tons of valuable information about your schedule, your work ethic, your barriers, excuses and limitations. Then, we'll spend 2 jam-packed days together in downtown Nashville Tennessee creating YOUR specific action plan for results. I give you my word that ASCEND will be completely transformational and you and your journey will never be the same!

I've got another powerful book club episode for you today! Several years ago, I read the book The Four Agreements and recently realized there was a new book, The Fifth Agreement. After re-reading The Four Agreements & listening to The Fifth Agreement, I knew I need to share my thoughts on fat loss and The Four Agreements. The subtitle of the first book is A Practical Guide to Personal Freedom and I think that's such a great way to describe the quest for our ideal body & incredible health. We want to be free from food obsession. We want to be free from emotional eating, overeating, fear of missing out, guilt, deprivation & everything in between. I'm excited to share my thoughts on the book and how we can apply these agreements to accelerate our progress towards our goals! Fat Loss & The 4 Agreements In today's episode we apply The 4 Agreements to health, happiness and fat loss. The 4 agreements include: Be impeccable with your word Make no assumptions Take nothing personally Always do your best The 5th Agreement Be skeptical but learn to listen Resources The Four Agreements http://amzn.to/2b8lPaM The Fifth Agreement http://amzn.to/2b7KnAd Jen Sinkler on Instagram (the post I describe in today's episode) https://www.instagram.com/jensinkler/ Join me at ASCEND in Nashville! Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

Yes! You can heal your metabolism! In today's episode we're talking about exactly how you can begin. Maybe you feel like you've always had a sluggish metabolism, maybe you're recognizing that you've done some metabolic damage with your yo-yo dieting past, perhaps you're noticing some changes as you get older or you just want to be proactive. No matter what you're reasons, your metabolism is not set in stone. There is so much you can do to heal your metabolism and make it more efficient! Unfortunately, most people go about it the wrong way and inadvertently do more damage. Most people figure they can speed up their metabolism by exercising more. That's analogous to thinking you can make a car with a busted engine go faster if you just slam on the accelerator harder. No. That'll make it worse. You have to fix it. You have to address the problem, not try to over-power it. The same is true with your metabolism. We can't just eat less, exercise more and expect our metabolism to respond favorably. It won't. Let's dive into what your metabolism is, why it might need to be healed and specific diet & lifestyle strategies you can put into place today to help you heal your metabolism, increase energy and burn fat more efficiently. http://primalpotential.com/223-how-to-heal-your-metabolism/ How To Heal Your Metabolism Listen to the full episode to understand: What your metabolism is (and isn't) Why it might need healing, repair or optimization What common strategy actually damages your metabolic function How to heal your metabolism Strategies to improve your metabolism include: Limit processed foods Limit or avoid crop oils like corn, canola & safflower Focus on stable fats including coconut oil, grass fed butter, ghee, full fat dairy and grass fed meat Lift weights Avoid toxins in food, water and personal products Manage stress & sleep Resources Podcast on water filtration & water quality Aquasana Water Filter Are Obesogens Making You Fat Eating Healthy On A Budget Artificial Sweeteners Carbohydrate Strategies for Fat Loss Join me at ASCEND in Nashville! Grady's Cold Brew Coffee Sizzlefish Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

There is very little that is more frustrating than feeling like you're doing the work for fat loss, practicing self-discipline and putting forth your best effort only to step on the scale and see that it has gone up! Today I want to share my answer to a listener emailed to ask, "Why am I gaining weight?" after being active and eating fat loss friendly meals. Her email to me has something for everyone - questions about consistency, activity levels and clean eating. Here's her email and today's podcast shares my in depth answer. Hi. I listened to the podcast on motivation and I'm working my way through the breaking barriers. But, here is what I notice, I am consistent and I do believe I can lose weight. But I've gained 2 pounds since Saturday while staying consistent with my 10000 steps and fat friendly meals. I even walked 7 miles yesterday. Any thoughts? Listen below for my answers, tips & suggestions. http://primalpotential.com/222-why-am-i-gaining-weight/ "Why am I gaining weight when I'm doing the work?" In today's episode I share my thoughts & suggestions related to: What might have led to the weight increase Limitations of monitoring progress with the scale More effective ways to measure progress What consistency is & isn't When "fat loss friendly" isn't fat loss friendly The link between activity & water retention Resources How & where to measure - I recommend measuring every other week. Be sure to record your measurements so you can evaluate your progress over time! Get a measuring tape Join me at ASCEND in Nashville! Grady's Cold Brew Coffee Spaghetti Squash Primavera with Basil Cashew Pesto Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

Powerful motivational minisode on tap for you guys today! Yes, you read it right: I want you to turn off the thought faucet! One of most destructive things keeping us from our goals and our highest potential is the way we leave reality, retreat into our minds and manufacture worries, problems, concerns, doubts and fears. Not only does this generate a state where we feel anxious and powerless, it also takes us out of the moment, preventing us from seizing opportunities to take action in the direction of our goals. In this motivational minisode I want to help you identify strategies to successfully turn off the thought faucet but I also want you to understand and accept a few powerful realities: Your thoughts are not facts You are not your thoughts You are the thinker - you are in control http://primalpotential.com/221-turn-off-the-thought-faucet/ Resources Join me at ASCEND in Nashville! Breaking Barriers

I spend a lot of time reviewing my clients' journals. This is where they record what they eat, how much, when, their progress, their workouts, what's working & what's not. The great thing about seeing the insider view of so many people's journeys is that I can quickly spot some of the most common fat loss mistakes most people make. In today's episode, I'm sharing 5 of the most common fat loss mistakes I see practically every day. The great news is that when you identify what doesn't work, you move closer to what does work. http://primalpotential.com/220-fat-loss-mistakes 5 Fat Loss Mistakes Most People Make In today's episode we're talking about the most common fat loss mistakes most people make & how to avoid them. Don't miss the full episode for all the details on these challenges and obstacles! Eating when you aren't hungry Overeating healthy or fat loss friendly foods Being more attached to the results than to the process Excessive frequency of "treats" Lack of consistency Resources Join me at ASCEND in Nashville! 007: Carb Timing For Fat Loss Tracking & Fat Loss My #1 Fat Loss Recommendation

I'm super excited about today's episode! In the last episode, we talked about how every choice is a chance to move in the direction of your goals. About how we have the opportunity to move in the direction of our goals with every single choice we make. It's not an all-or-nothing proposition! That episode raised the question of "how?" I want to stop hitting snooze so I can start my day strong but HOW do I stop talking myself out of it in the moment? I want to stop eating after dinner but how do I actually talk myself out of the treats when I'm standing in front of them? We are tackling those questions today with a concrete strategy on making all your days the best the can be, especially how you can turn around the tough days and make even your bad days good days! How we respond when a day isn't going our way or we haven't brought our best effort defines our lives and our progress towards our goals. You are the most important person you'll ever lead and I want to help you keep the promises you make to yourself. Today's podcast will help you do that. http://primalpotential.com/219-make-bad-days-good/ How To Make Bad Days Good (and have more good days) Want a motivational message to kick your tail into high gear when you need it? Click here to download it! Don't forget you can get DAILY motivational messages with the Primal Potential iPhone app! In today's episode as we explore how to make your bad days good and have more good days, I talk about the importance of answer a few questions include: What does your best morning/evening look like? What do you need to do to make it happen? What are your options & opportunities when things don't go "perfectly"? You always have the opportunity to finish strong. Never declare the day "lost" or the race run.

We've got a special minisode today! If you can get past the audio quality (I recorded outside on my iPhone), this message will help you make the most of each day! Every once in a while I record voice notes for my Fat Loss Fast Track clients (I recorded one for them while playing racquetball the other day) and I'm sharing one of them with you today! As I worked out, I thought about the power in the phrase "every choice is a chance". Is the day you're having today moving you towards the life you want? What can you do today to move in that direction? Don't write off the day if it didn't start well - every single choice is a chance to move in the direction of your goals. I know many of us struggle with frustration - being frustrated with ourselves when we don't do the things we feel we should. Capitalizing on "every choice is a chance" can help you break through that frustration, that inertia, and more in the direction of your goals! Every choice is a chance! Don't miss this short minisode! http://primalpotential.com/218-minisode-every-choice-chance/

The Primal Potential podcast is your podcast. I want to help you overcome your struggles & challenges. I want to help you reach your unique goals. This week, it's been obvious that many people are struggling with their evening eating habits so today I'm sharing 4 strategies to help you tackle nighttime eating! I know that many of you feel in control all day long but out of control at night. I know that many of you are frustrated with the choices you make night but don't know how to take control and make meaningful improvements that stick. Don't miss today's podcast on 4 ways to improve your evening eating habits! http://primalpotential.com/217-improve-evening-eating-habits/ 4 Ways to Improve Evening Eating Habits In today's episode I detail the follow 4 ways to improve your evening eating habits, take control of the night time and make faster progress towards your goals: Change your expectations Identify what represents an improvement for you (just for today) Evaluate what's worth it (and what's not) Dramatically change your state