Taking some pressure off of yourself to get better results

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 A common question we get is "When can I stop being on a plan?". This video will address this topic and give you a new perspective of being "on a plan". 

This blog is a excerpt from Adam's book "The Third Component" which is available on Amazon and The Kindle Store.

With our local clients 90% of them start with what we call a Meltdown Bootcamp. These are immersive programs where we work on changing the first three components of my Amazing Results Formula (exercise, nutrition, and strategic thinking) all at once. The clients have a set plan to follow and we attempt to coach them through it and also hold them accountable to the plan at the same time. Sometimes we will see clients struggle with going through periods of being “ON the plan” or “OFF the plan” once their initial program wraps up. People put a lot of pressure on themselves over this concept and I want to provide a mindset shift that will allow you to take some of that pressure off.  

With my one on one coaching clients we work on using a mindset of “As long as I have a plan, then I’m on the plan.” It takes just a little bit of set up time, but once you have the plan in place it makes everything much easier. With our game planning we focus on mapping out four weeks at a time. We commit to a meal plan, a cheat bank, and an exercise regimen. I also make them commit to some sort of an automated reminder which will prompt them to set up their next four week plan. With this new mindset the only time that you are “off plan” is if you have no plan at all.

Sometimes I have people ask me “When do I get to the point where I don’t have to follow a plan?” and my answer is something along the lines of “When you are tired of making progress and you want to go back to your old body/health?”. I feel like this is kind of like asking “When can I come to my job and just do whatever I feel like all day with no structure?” or “When can I start just writing down whatever I want for my taxes this year?”.

Having some sort of a plan to follow actually makes everything much easier, more efficient, more effective, and overall less stressful. Not having a plan causes you to have to constantly tackle stressful situations in the moment and you may be ill equipped for those situations from the get go.

I want to go through a few typical scenarios and show you the difference between the old mindset of “OFF Plan/ON Plan” versus the new mindset of “I have a plan….so I’m on plan”.

Scenario #1: I took two cheat meals today.

Old Mindset: I fell off the plan because I cheated. (This causes a sense of failure, loss of momentum, etc)

New Mindset: I have a cheat bank of six meals to use and these were two of them. I’m “on plan” because I have a plan and this was a part of it. (No pressure and no momentum loss).

Scenario #2: I had to miss my workout class today because I was sick.

Old Mindset: I fell off the plan because I didn’t execute my goal for the day. (This causes a sense of failure, loss of momentum, etc)

New Mindset: I can take a class tomorrow instead or I can just count this as an extra rest day. I have a plan…so I’m ON Plan. (No pressure and no momentum loss)

First we need to work on establishing the concept of “I’m on plan as long as I have a plan in place”. Then we work on shifting the focus to the daily fundamentals that really matter.  The way I see it is that we all only have so much energy to go around. Don’t spend it on unnecessary stress. Instead channel that energy into powerfully positive habits that will help you reach your goals.

If you are able to focus on the fundamenals of simply forming a plan every four weeks it will help you OWN IT: Every Meal, Every Workout, Every Day!

Until next week,

Adam