Episode #61: Behaviors Vs Outcomes (Athlete Mindset) — Show highlights include:
- The single most important “Magic Pill Skill” that helps you crush any goal you set your mind on and develop an athlete mindset ([1:40])
- Why “yo-yo dieting” runs rampant in America and is counter to an “athlete mindset” (and how to stop “yo-yo dieting” so you can lose weight and keep it off) ([3:13])
- How ripped social media influencers dupe you into believing you can look like them (and how they don’t embody an athlete mindset) (and how to properly “vet” a coach so you actually have long-term results) ([4:58])
- Why “killing yourself” is the quickest way to reach all of your health and fitness goals and embodies the athlete mindset ([7:31])
- Why tracking your fat loss, body fat percentage, BMI, and weight are the worst way to lose weight (and what to track instead) ([8:03])
- The “5 Whys Method” overloads you with intrinsic motivation so you can achieve your craziest goals especially when it gets tough and develop an athlete mindset ([8:36])
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(00:52): Hello again, athletes, this is coach Katie danger and welcome to episode number 61 of the coach, Katie danger podcast. I've been diving deep into some personal growth, and I've really been amazed. How interesting,
(01:05): Exciting, and varied my personal fitness journey has been. When I look at it from the top down, I've mentioned before, in some podcasts back, it all seemed to have started when I was 18 years old and I was at the university of Nebraska Lincoln, and I found the elliptical trainer. It's taken me from cardio to triathlons, powerlifting to CrossFit, and ultimately here with you sharing all my gifts and my knowledge, but nothing has been easy and nothing has been linear. I couldn't have predicted this path, even if I would have tried, but if you're looking back on all of it, every experience, the good, the bad, the ugly, there is one skill that has changed everything for me. And this one skill has allowed me to do anything and accomplish any results that I've had my mind set on, but the skill wasn't something I inherited.
(01:51): I don't think that this particular skill is in our genetic makeup, but I do think that some personalities tend to favor the development or lack of development of this particular skill. The skill I'm talking about is consistency, specifically consistency, and the behaviors that will help me become the person I need to be to achieve my goals. No matter what you do, no matter what goal you have in mind for yourself, the achievement of the goal cannot be done without consistency, but here's the catch being consistent with an action. Isn't easy, especially if you don't have the right skills in place to create the right actions that develop the right behaviors. Now, a good question to ask yourself the next time that you set this audacious goal for yourself on a scale of one to 10, how consistently can you carry out the right actions, coupled with the right skills to develop behavior you need in order to become the person to accomplish the goal that you have out for yourself. Now, most people who are thinking about running a marathon, but I've never even run a mile in their life. They know they need to have some patients with their goal, right? I mean, if you want to run 26.2 miles and you've never even run one mile, there's going to be
(03:00): A lot of skill building. That's going to go along the way before you set out on your 26.2, you got to work on running one mile first. And it's as simple as the crawl walk, run scenario that you've heard, played out a million of times, millions of times in other scenarios, The same goes for your diet. And this is whether you want, Want to lose a hundred pounds or 10 pounds at this moment in time. If you're not where you want to be with your fitness goal, whatever it may be specifically with this scenario, Weight loss, you don't have
(03:27): The right behavior set in place. You're not the person you need. Otherwise, you'd be there. I think this is why Yo-yo dieting is so prevalent in America. We're all running around. We're acting like disorganized squirrels who are chasing the next fancy thing. If it promises a quicker result, we're asking ourselves all the time is the grass greener on the other side. And if it is I'm going to jump, let me give you another little metaphor analogy. The grass is greener where you water it. We think there might be a magic pill out there, even though we know that we've yet to find one as your coach.
(04:00): And somebody that hopefully you respect at this point, I'm going to be very clear with you athletes. The magic, the magic you're looking for is consistency. It's consistency and the right skill at the right time to elicit the right action and create the right long lasting behaviors and changes in habits. Let's get to another example. I think some of these ideas
(04:21): And concepts they are best expressed when we talk about real concrete examples that you've heard before. So here's another one let's take the Olympic sprinter. He or she didn't just wake up one morning, ready to sprint. Sure. You can argue. There are genetic factors that have probably helped him or her along the way, but you know the same, right? The saying goes hard. Work beats talent. When talent doesn't work hard, there is no shortcut. Not even genetics are a shortcut is the consistent work that gets results. The consistent work on the right skills that gets the results.
(04:52): And now you're probably wondering how do I know what skills I need to reach my goal? But before I answered that for you, I want to share my number one, pet peeve with the Instagram and social media coaching culture first, because it all goes into this behaviors versus outcomes and having the right skills argument that I'm getting at. And we've all been here. We've all done. This. We've been browsing on our social media feed, scrolling through, scrolling through, and we see somebody with repeats,
(05:17): Abs they're fit. They're awesome. And we want to be just like them. And we want to be like them now, Like right now, not later right now. So fancy. Then the person that you see is also an online trainer and they're currently taking clients. So you start to investigate their coaching progress and their plans. And they have this six week abs guaranteed program. It starts immediately. And here's what
(05:41): You gotta do. You gotta dive right in. You gotta commit to seven days a week, 12 hours a day to add work. You got to count your calories and you can only eat chicken and rice. Does that sound fun to you? Let's get back to you then let's get back to you because you met her. Do you have the skills to carry this out? Can you commit seven days a week hours a day to add work? Do you know how to count your calories? Can you possibly be happy eating only chicken and rice? What does this trainer know about you and who you are and your lifestyle?
(06:07): Probably not a lot. And I'm going to be honest with you. There's trainer did not get abs like they have in six weeks, whatever metric, whatever, where they're trying to sell to you, they did not get there in six weeks. They did not get there in a year. They probably didn't even get there in a few years. There's no way they got abs through years of training, eating well consistently and finding a fitness plan that suited their frame, their ability level, and the amount of time that could devote to training and chances are you are not a fitness coach on Instagram who makes a living from selling your abs. So my point is this. I want you to become more aware of the coaches that you follow. I want you to seek out coaches who know how to break things down into skills actions, and eventually behaviors and habits. They're going to lead to long-term success. Get yourself a coach who wants to learn about you and who you are.
(06:57): Why do you want to achieve your goal? What will it do for you? How will your life be different? If you reach your goal? And most importantly, what is preventing you from reaching your goal? Now you're not where you want to be right now because you're not the person you need to be. And that is okay. Another major blow
(07:12): Ponder is our timeframe for the goals that we have, and that it's just not realistic and possible to meet the expectations that we have for ourself. You've probably seen this commercial on TV before, but JG, Wentworth, the commercials go, something like this. I want my money and I want it now. Well in fitness, that is not helpful
(07:30): Works. You can not get abs overnight. You can not lose 50 pounds overnight to be somebody different, to get to where you want to go. You have to be different than where you are right now. This goes for all facets of life. This goes for, if you want financial health career goals, relationship goals, whatever it may be, you simply don't have the skills right now to be the person you want to be. And a good coach,
(07:54): Good coach helps you on the path of find those skills to create the actions that create the behaviors. So you can become the person that you need to be for long lasting change. So instead of looking at fancy metrics like fat loss, body, fat percentage BMI, or what the scale says, try to think of your behaviors as to what needs to be changed, what you actually do day in and day out. If you want to lose weight, this is a very, very broad unspecific example. But if you want to lose weight, what behaviors are currently in place in your life that aren't driving your goals In contrast, ask yourself what
(08:27): Bright spots do you have? What skills do you currently have that could help you overcome the behaviors that hold you back? Because we've all got bright spots, changing behaviors. This whole process starts with asking, why ask yourself, why now? Most psychologists, most self-help books, cognitive behavioral therapy. They kind of all start with this five whys scenario. And as a coach, it goes like this. If somebody wants to lose weight,
(08:52): Why do you want to lose weight? Why would losing weight you? Why would this change your life for the better asking this sort of questions? Five times is probing for that intrinsic motivation that helps keeps us going when things get tough. And realistically, if you haven't figured this out yet, any fitness journey, any goal, it will get tough at times. So that's why knowing a, why is so important to that foundation for this behavioral change and the irritating aspect of so many of these online fitness coaches. It seems like they only specialize in learning how to count macros. They're missing the Mark entirely. They've not explored who you are. They have not asked. What drives you, what values you have, what your daily routine looks like or any of the other multitude of environmental, biological, and social factors that play a part in goal setting and eventually the achievement of your goal. They don't focus on the behaviors that drive change. They only glorify vanity metrics, vanity outcome-based metrics like body fat like BMI, or whether you can see your abs or not. And there is so much more to your journey than those ones.
(09:55): Hey, I know. And you know that I talk a lot about using supplements on your fitness journey and reaching your full potential. How I believe they're integral pieces of the puzzle to reaching your best self and best fitness results. But do you know how supplements fit into your plan? Do you know what to take for your goals and how much of a supplement you should take if you ever had any of those questions and you want to know how supplements can work for you and your goals, go to your fitness supplements.com and take the free free, free three point personalized supplement assessment with just a few questions, you'll have a complete personalized supplement recommendation in less than 60 seconds. You'll know more about how supplements fit into your fitness goals. What's safe and what's effective and perfect for you. So type in your fitness supplements.com in your internet browser, take the free assessment and get on the fast track to your best fitness results. Coaching.
(10:53): It's about meaningful progress about the person, about you, the athlete and who you are and who you need to become, not about what your body fat percentage is or how many carbs that you get to eat today. Coaching is certainly not one size fits all, and it's not about six weeks. Abs it's about support that guides a athlete from where they're at to where they want to be by listening, encouraging, and collaborate on specific solutions that were fit into your specific lifestyle. The keywords in here are specific and unique and collaboration and encouraging and listening. Now, any diet that is restrictive on purpose, without learning about you, isn't going to work any fitness program that requires too much time and too much energy from someone's commitment level. Isn't going to work. If somebody is not ready, willing, and able to complete the necessary tasks to get to your goal, it's just not going to work.
(11:45): Now, the great thing about behavior-based coaching rather than outcome based, which is what six weeks abs guaranteed is all about behavior. Coaching is that once you've got these skills, no one can ever take them away from you. Just like once you learn to walk, you don't forget how or like riding a bike. It's like riding a bike, right? You don't forget how to do these things. Behavior-based coaching is great because we're building skills for a lifetime. They're going to serve you for the rest of your existence. Here's another example of why outcome-based coaching and methods tend not to work for most people. Let's talk about gastric bypass surgery. You go to the doctor, you get surgery, you've got a smaller stomach now, and you literally can't eat as much food as before. So obviously you're going to have restriction on your caloric intake, but you've never really learned anything.
(12:31): You still don't know what to eat. You're not sure what to do in the gym to help you stay lean. And you definitely don't know what macros are or why your coach swears by them. Gastric bypass surgery in and of itself is short-sighted there. Aren't the skills involved that will help you keep the change, help you keep the weight off. But if you take gastric bypass surgery, and then you apply the right behavior based coaching both before and after surgery, you'll have someone who is far more equipped for the challenges ahead. You're going to educate. They're going to be inspired. They're going to be empowered. There's a reason that I say those things all the time, educate, inspire, and empower it's because in coaching, no matter the goal, like I said, this can be financial career relationship. No matter the goal. If you want to create long lasting change for yourself, you've got to educate.
(13:17): You've got to inspire and you've got to empower because that creates long lasting impact and change. You can't ever take these skills away. Once they've been learned and use consistently a good coach is going to reverse engineer your goal. They're going to get clear on the goal. You're going to clear on why and then find out what skills you need to acquire, and then how we can break down actions. You need to get to your goal and create daily practices that leads to habits. So it's finding out what skills are necessary, finding out what actions then drive those behaviors that can become consistent. Here's another example, an athlete comes to me and they want to do a handstand pushup. Instead of me just looking at them and showing them how to do a handstand pushup, or saying, Hey, watch this video. Or will you just get up on your hands?
(13:59): And you push up against a wall. Like we got to break down the skills needed in order to get there. We got to put this whole movement together and we've got to take it in baby steps. Where is this athlete at now? Can they even do a pushup? Can they do a few pushups at a time? What about their overhead press? So the concept here is an athlete wants to do a handstand pushup, but we have to know where they're at first and what skills they currently have in order to create a program, to help them progress appropriately. You can start to see that when you assess a person's current skill level, it is very, very helpful. You can not run before you crawl. It doesn't matter if it's weight loss, getting abs or doing a handstand pushups, the proper strategic progression of skills matter.
(14:41): And that's why good coaching matters. So now the question for you is this athletes, if you're on a fitness journey and you feel like your progress is not where it should be, have you asked yourself what skills you need to move forward? It's not easy to answer this question because we all have very big egos. And that's why having a coach with an objective viewpoint is very, very important. It is so hard to self coach. It is hard to be honest with ourselves, if an elite Olympic sprinter needs a coach, then you probably do too. Now, just because your goal doesn't involve having an international audience or professional paid sponsorship, it doesn't mean that your goal is any less complex or any less unique. I've given you some great information on reaching your goals. I've shown you that now you should look for a good coach who knows how to learn about you and what skills you currently bring to the table, how to break down skills in order to get to the next, Next step in the process and the journey. And you certainly know
(15:34): Now that you should probably avoid social media influencers who promise you quick results. Now, if you're ready to work with a coach who will help you become the person you need to be through behavior changes. I want you to schedule your discovery call with me. This is what I'm offering to you right now. And here's how we start schedule your one hour. Call with email@example.com. I start with the first things first approach. We're going to find out what's most important to you right now, and set actionable goals and priorities. Then we're going to collaborate on a plan that's realistic, manageable, and something you can feel good about doing consistently. This call is gonna help you further your agenda. We're going to discuss values goals, and what you really want and why it is important to you. Your goals are going to become clear and far more motivating. So you can persist even as your journey gets tough. And then finally on this discovery call, we're gonna identify an action plan, an action plan that is strategic to you. What you're already doing well and
(16:30): Address the additional skills that you need to move forward and get over anything that's blocking you from getting to the next step. So with this discovery call that you firstname.lastname@example.org. It is all about you. A coach is an advocate for you is a champion for you and for athletes. It's a collaborative, supportive environment where there's no fear of failure, right? And it is feedback, feedback,
(16:52): This continuum. So there is no failure. There's only feedback. And here's the summary athletes. Here is the four one, one to get to where you want to go. You've got to change the person you are. Now. You need the skills
(17:03): And if you don't have them now don't fret. Anyone can learn new tricks with the right coach and the right plan. If you're tired of hopping from diet to diet, if you're tired of restricting calories, if you're tired of counting foods, restricting foods and jumping in and out of fitness programs every four to six weeks. And I'd love to speak with you about your goals and how you can get there. So the next step for you is to schedule your discovery. Call with email@example.com.
(17:28): Please. I hope that this episode has enlightened you on how coaching for behaviors is far more successful in reaching your goals and coaching based on outcomes. Now, outcomes are great. They give us the warm fuzzies, right? They feed our egos and they certainly give us concrete evidence that we're making progress, but it's changing your behaviors. That is a foundation for all change, bigger, small. Before I close up this episode, though, I did want to share some more of the cool things that are going on here at danger HQ, I'm working on an exclusive membership community. I've got some self guided e-learning courses that are coming soon. And then as well as my premiere behavior-based coaching package, if you're looking for resources I have available right now, hop on over to coach Katie danger.com and scope out the free training guides and resources that are already available there for you to help you on your fitness journey. And in the meantime, athletes keep training hard, trust the process, enjoy the journey and never ever, ever quit. This is coach Katie D.