I've got a new concept to float by you this week.

This topic is a little different and not something I've written about much before but it comes up all the time.

If you've been working on a health goal for a while, or maybe notice you're stuck in a cycle of starts and stops, this one is for you.

First, let’s talk about what not to do:

Don’t turn this into a strict numbers game.

Thinking “If I do X, I’ll get Y result in Z timeframe” can be misleading. Yes, we need clear goals and a process to get there. And yes, our body is more dynamic than a static formula.

Many nutrition and fitness programs say you don’t have to “count” but still boil everything down to rigid rules that end up leaving you depleted, frustrated, and back at square one.

Instead of writing new food or fitness 'rules' this year, consider sending your body a different kind of signal: Safety.

Your body needs to feel supported, not threatened. That means ensuring enough food, rest, and movement to support your lifestyle, training, and daily demands.

Safety means making choices that reduce stress and improve recovery.

So often new clients come to me with a history of diets that cut out way too many calories or entire food groups (aka "diet rules"). Or they tell me how they used to be "so good" and workout all the time with high intensity programs or tons of running miles logged.

They beat their bodies up and deprived themselves of the key ingredients needed for real, sustainable progress.

And when you do that too many times, it only becomes harder to make meaningful change. The conditions of deprivation and punishment are not "safe" enough to support change.

Feeding and fueling yourself with the right portions and food types is important. Tough workouts are important. So are rest and recovery. So is stress management. And each of these elements create a safer internal environment.

Once the foundation of “safety” is laid through nutritious food, quality movement, sleep, and calming practices, you can then push towards your goal more effectively.

It’s not about flashy tactics; it’s about getting the basics right and building from there. Over time, these habits compound into massive changes. While others jump from quick fix to quick fix, you’ll be steadily progressing and actually holding onto your results.

It might seem slow, but guess what? It’s actually happening faster than those who stay stuck in the cycle of starting over every 30, 60, or 90 days.

Consider this, instead of constantly trying extreme measures that lead to burnout, follow a structured, phased approach that adapts to you.

Instead of obsessively tracking everything or worrying about being perfect, find a flexible system that accounts for your personality, preferences, and unique needs.

When you align your methods with your nature and long-term vision, you break free from the all-or-nothing cycle and enjoy lasting results for your health, in whatever way is meaningful to you.

When it comes to fat loss, building strength, and body composition changes, there are usually two major obstacles:

Your Mind: Self-sabotage, stress, and old habits can pull you off track.

Your Metabolic State: Pushing too hard, too fast creates more stress, making it tough to reach your goals.

It's almost impossible to address metabolic issues if we don't also include mindset shifts, and those mindset shifts are what helps to create a greater sense of safety as we move through the process.

If you're not sure how mindset is playing a role in your progress (or lack thereof), ask yourself a few questions to uncover which beliefs are guiding your actions:

• Do you think it's hard to get to the gym?

• Do you think healthy foods taste bland and boring?

• Do you think health information is just too confusing or contradictory to figure out?

• When you think about making a change and following through, do you believe in yourself and your ability to do it?

If your stuck or spinning in place, limiting beliefs on topics like this may be holding you back from reaching your goals.

If all of this sounds a little "out there" to you, I get it. You can't exactly think your way to a new reality, you have to take action and create it...

and it's also true that those new actions come much faster and more consistently when they're supported by the right mindset and safer conditions.

If some of this resonates but you're not sure how to begin shifting your mindset and creating a "safer" environment for change, let's chat.

Giving your body more of what it needs instead of taking things away and creating a few tangible short term wins is often enough to begin building new beliefs and more intentionally turning thoughts into things to get the results you want. I'd love to help you get started.