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8 Traits Of Successful Women Who Achieve And Sustain A Lean and Muscular Physique · The Embodiment Lab

• 0:00
  SPEAKER_00: Busy seasons don't ruin your fitness.
• 0:02
  SPEAKER_00: They reveal whether you've actually built a lifestyle that can survive real life.
• 0:08
  SPEAKER_00: Welcome back to the embodiment lab.
• 0:10
  SPEAKER_00: My name is Addy, and today we are going to be talking about the eight traits of successful women who actually get and sustain their results in fitness.
• 0:22
  SPEAKER_00: Now, these are coming from my personal experience in my fitness journey.
• 0:27
  SPEAKER_00: These are coming from some of my most successful clients.
• 0:30
  SPEAKER_00: This is also coming from just looking at working with different women who have a very difficult time achieving their goals or who haven't achieved their goals yet.
• 0:41
  SPEAKER_00: And we're going to dive into all of these things because all of these are very, very important, but they also have like absolutely nothing to do with who's eating the best, who's training the hardest, who's hitting their macros perfectly.
• 0:56
  SPEAKER_00: You know, it has nothing to do with that.
• 0:59
  SPEAKER_00: It has everything to do with the woman that she is at the start of her fitness journey and the identity transformation that she goes through, the mindset that she has, the approach that she has, it has everything to do with the woman herself and less to do with the actual strategy.
• 1:17
  SPEAKER_00: Now, that's not to say that the strategy is not important because as we all know, I am a strategy girl.
• 1:23
  SPEAKER_00: I love getting nitty-gritty, down and dirty into all the details as to what actually transforms your physique.
• 1:31
  SPEAKER_00: But if you have the perfect strategy, but you are not the kind of person who knows how to work that strategy and continue to show up for that strategy, then the strategy means absolutely nothing.
• 1:42
  SPEAKER_00: So as much as this is a physical transformation, it's also an identity personal mindset transformation within the woman herself.
• 1:53
  SPEAKER_00: So let's dive into all eight of these traits.
• 1:57
  SPEAKER_00: And starting with number one, the number well, I'm acting like I'm ranking these, but I'm not.
• 2:04
  SPEAKER_00: But just the first one that came to mind is the successful women who get results and sustain them in their fitness journey, don't wait for the perfect time.
• 2:17
  SPEAKER_00: This is a massive, massive pet peeve of mine.
• 2:22
  SPEAKER_00: When I'm talking to someone in my DMs, they're like, oh, I'm gonna wait until next month to do it.
• 2:29
  SPEAKER_00: I'm gonna wait until after this event, I'm gonna do it.
• 2:32
  SPEAKER_00: Or even when I start working with clients in Embody You and they tell me after a couple weeks, oh, this came up, this came up, this came up.
• 2:40
  SPEAKER_00: I don't think I can do this right now.
• 2:42
  SPEAKER_00: This doesn't seem like the right time.
• 2:44
  SPEAKER_00: I want to scream and tell them that this is the exact time that you need to be doing this.
• 2:53
  SPEAKER_00: Because I I'm gonna say this and it's so freaking obvious because we all know this, but it needs to be repeated.
• 3:00
  SPEAKER_00: There is no such thing as the perfect time to start your finish train because life is gonna ebb and flow.
• 3:09
  SPEAKER_00: There's gonna be deaths in the family, there's going to be stressors that come up with work.
• 3:17
  SPEAKER_00: Shit's gonna hit the fan, life is gonna get stressful, it's gonna get head, it's gonna get heavy, it's gonna get busy, shit's gonna come up.
• 3:25
  SPEAKER_00: You're gonna have weeks where you're like, oh my gosh, I haven't had five seconds to even breathe.
• 3:30
  SPEAKER_00: That's gonna happen.
• 3:32
  SPEAKER_00: You cannot wait until you have the perfect six months laid out in front of you where you don't have a single vacation, work is just going so smoothly, everybody in your life is just on their best behavior.
• 3:47
  SPEAKER_00: You're not going to have that ideal scenario just laid out for you.
• 3:53
  SPEAKER_00: And so the longer that you sit there and wait for the perfect scenario to come knocking at your door, you're not actually taking the steps that you need to take to build out a routine, a lifestyle of the habits that it takes to actually achieve your fitness goals.
• 4:14
  SPEAKER_00: Now, when you have a busy season, that is a really, really good tester to see if what you have built is actually sustainable.
• 4:24
  SPEAKER_00: You should be able to maintain your fitness journey and your goals throughout different seasons of going out to eat, going on vacation, having busy days or very busy long days of work.
• 4:42
  SPEAKER_00: Because if you don't know how to work around those things and work with your schedule, then you're gonna have a very hard time maintaining results because you're gonna find yourself in this constant yo-yo or back and forth of you're on and then you're off, and then you're on and then you're off, and then you never actually achieve the fizzy that you want because you're not on for long enough for shit to actually work.
• 5:06
  SPEAKER_00: Your habits that you build should ebb and flow and should work with your lifestyle as your lifestyle ebbs and flows.
• 5:17
  SPEAKER_00: So the women who are successful they choose to show up no matter the season because their goal is so important to them that they're not willing to sacrifice themselves in a season of chaos.
• 5:32
  SPEAKER_00: The second trait of successful women is they adapt instead of quitting.
• 5:38
  SPEAKER_00: And this kind of goes off of the last point that I made, the last trait is instead of looking at a busy season and thinking, okay, I can't make it to the gym on this day and this day.
• 5:53
  SPEAKER_00: And I guess that means that that I just I won't go to the gym at all this week.
• 5:57
  SPEAKER_00: No, they don't do that.
• 5:59
  SPEAKER_00: They don't look at, okay, I have a work event, a work dinner on Thursday night, so I can't eat what I had planned.
• 6:08
  SPEAKER_00: Okay, so I'm just not going to eat anything healthy at all for the rest of the week.
• 6:13
  SPEAKER_00: No, that's ridiculous.
• 6:15
  SPEAKER_00: A successful woman looks at the week ahead and adapts her plan to fit it into her lifestyle.
• 6:22
  SPEAKER_00: Say this woman is consistently going to the gym five days a week and she's like, okay, I have this work event on Thursday, and so I can't go to the gym on Thursday, and I have this meal out on Thursday, that's gonna make it a little bit difficult to hit my macros and my calories.
• 6:39
  SPEAKER_00: The woman looks at her schedule and goes, okay, I usually work out Monday through Friday.
• 6:44
  SPEAKER_00: Maybe I need to move my Thursday workout to Friday and my Friday workout to either Saturday or Sunday, and you adjust it.
• 6:51
  SPEAKER_00: Or you just go four times that week instead of zero.
• 6:55
  SPEAKER_00: There are options.
• 6:56
  SPEAKER_00: There are always options, no matter the situation.
• 7:00
  SPEAKER_00: It's just how willing are you to bend the plan and mend it to your lifestyle?
• 7:05
  SPEAKER_00: Because sometimes that means you're gonna have to make sacrifices of getting up earlier.
• 7:09
  SPEAKER_00: Maybe you're doing a later workout, maybe you're going on your lunch break and getting your workout in then.
• 7:13
  SPEAKER_00: There are always sacrifices that you're going to have to make, but you have to understand how important this is for you and learn to adapt it to your lifestyle.
• 7:23
  SPEAKER_00: When you learn to adapt rather than just doing the all or nothing, that is when you are successful.
• 7:30
  SPEAKER_00: Because when you adapt it and your plan is maybe not as 100% as you want it, but maybe it's like 70 or 80%, you're still getting 70 or 80% results.
• 7:40
  SPEAKER_00: Would you rather get 70 or 80% results or none at all?
• 7:46
  SPEAKER_00: I would like to get 70 or 80% results over nothing at all.
• 7:50
  SPEAKER_00: That is a really, really strong trait of a successful woman.
• 7:54
  SPEAKER_00: The third trait is they have a minimum standard.
• 7:59
  SPEAKER_00: Their routine is not built around only what they can do on their best week.
• 8:04
  SPEAKER_00: They know that when shit hits the fan, what are the things that I'm still going to do?
• 8:10
  SPEAKER_00: They have a minimum.
• 8:11
  SPEAKER_00: They have a floor.
• 8:13
  SPEAKER_00: So maybe that's instead of five strength training workouts, maybe it's two strength training workouts.
• 8:18
  SPEAKER_00: Maybe instead of, okay, we're gonna meal prep every single meal and I know exactly what's going into every meal and know what I'm gonna eat every single day.
• 8:25
  SPEAKER_00: Maybe it's, hey, I don't know what I'm gonna eat every single day, but I am going to prioritize protein at every single meal so that I know that I'm hitting that macro.
• 8:34
  SPEAKER_00: Maybe it's I'm going to make sure that I'm eating enough food rather than skipping meals throughout the day.
• 8:41
  SPEAKER_00: Maybe it's getting in daily movement at a very minimum, going for walks, taking a lap around the office during your lunch break, doing what you need to do to get in extra movement, going to bed at a reasonable time.
• 8:53
  SPEAKER_00: Like these things, they should be habits that are ingrained into your lifestyle that are easy to fall back on when shit gets crazy.
• 9:02
  SPEAKER_00: These are not things that go straight out the window.
• 9:04
  SPEAKER_00: The second things get a little chaotic, get a little stressful.
• 9:07
  SPEAKER_00: These are your floor.
• 9:09
  SPEAKER_00: This keeps you grounded so that you have a floor to move off of and build off of rather than constantly operating out the ceiling and then flying completely out of the room whenever things get a little crazy.
• 9:23
  SPEAKER_00: It's knowing, okay, what is my bare minimum?
• 9:25
  SPEAKER_00: What are my daily non-negotiables that I will do that will keep me grounded, even if it means that I'm not doing absolutely everything?
• 9:34
  SPEAKER_00: Because it's okay to have some seasons of not being able to do absolutely everything.
• 9:39
  SPEAKER_00: That is okay.
• 9:40
  SPEAKER_00: Number four is they stop treating fitness like a temporary project, meaning you do not view your fitness journey as something that is a means to an end.
• 9:52
  SPEAKER_00: You are not in this for six months.
• 9:55
  SPEAKER_00: You achieve the body of your dreams, and then you abandon absolutely everything that you did to achieve that physique.
• 10:04
  SPEAKER_00: Because if your goal getting into this is okay, let me do what I need to do to achieve the physique.
• 10:09
  SPEAKER_00: And then once I have the physique, stop doing everything else, then you will have a very hard time maintaining the physique or even achieving the physique.
• 10:19
  SPEAKER_00: And you will find yourself in this place of back and forth and starting over and stopping and never actually finding this nice, peaceful place of maintenance where you know how to maintain the physique that you built.
• 10:32
  SPEAKER_00: The journey is just as important, if not more important, honestly.
• 10:38
  SPEAKER_00: I'm gonna argue it is way more than more important than actually achieving the goal.
• 10:45
  SPEAKER_00: Because who you become in the process is who you need to be in order to hold the physique that you achieve.
• 10:53
  SPEAKER_00: Learning how to incorporate those habits, learning how to eat in a way that actually fuels and nourishes your body, learning how to train in a way that builds that body, all of those things are important and crucial to be able to maintain that physique.
• 11:11
  SPEAKER_00: So instead of approaching it with, okay, how long do I have to do X, Y, Z until I finally get the body?
• 11:19
  SPEAKER_00: Successful women are thinking, okay, how do I create a way of training and eating that I can actually see myself doing for the next 40 or 50 years?
• 11:30
  SPEAKER_00: Because when fitness is only a means to an end, you will inevitably stop doing it once you either hit the goal, you get tired, you get bored, life gets busy, progress feels slow, progress feels frustrating.
• 11:45
  SPEAKER_00: These are very easy places for you to just cop out and be like, okay, no, I'm done with this.
• 11:50
  SPEAKER_00: But if you are in this for the longevity and the sustainability of it and building a lifestyle around it, then you will have no problem continuing and showing up to do the thing when you feel a little bored, when you feel a little bit of resistance, when you feel a little bit frustrated that maybe you haven't gotten the results that you want yet.
• 12:10
  SPEAKER_00: Because it won't matter how fast you get there or how long that it takes.
• 12:17
  SPEAKER_00: Because what's more important is making sure that you actually know how to do this for the long term.
• 12:25
  SPEAKER_00: That is more important than actually achieving the result itself.
• 12:29
  SPEAKER_00: The fifth trait is they don't confuse consistency with perfection.
• 12:35
  SPEAKER_00: A deep-rooted belief that I have is that consistency and perfection are two different things.
• 12:42
  SPEAKER_00: I think a lot of times people get consistency confused with perfection because you hear, okay, in order to get results, you need to be consistent.
• 12:50
  SPEAKER_00: And then you think, okay, what does consistent mean?
• 12:52
  SPEAKER_00: It means doing the same shit every single day.
• 12:54
  SPEAKER_00: But it's not.
• 12:56
  SPEAKER_00: What it means is every time that something comes and knocks you off, you get back up.
• 13:03
  SPEAKER_00: That is consistency.
• 13:05
  SPEAKER_00: It means that on Monday you can follow your macros and eat everything at home, whole foods, all the things.
• 13:13
  SPEAKER_00: Monday, Tuesday, maybe Wednesday evening, you go out and you get a burger with a friend.
• 13:19
  SPEAKER_00: Great.
• 13:20
  SPEAKER_00: Consistency means you wake up Thursday morning and you continue eating the food that you ate on Monday and Tuesday and Wednesday morning as if Wednesday night didn't happen, because Wednesday night doesn't mean shit.
• 13:33
  SPEAKER_00: Because Wednesday night is a blip in the grand scheme of your entire life.
• 13:39
  SPEAKER_00: When consistency fails to work or when you fail to be consistent is when you make Wednesday night mean so much more than what it actually means.
• 13:52
  SPEAKER_00: So consistency doesn't mean everything is perfect 100% of the time.
• 13:57
  SPEAKER_00: It means every time that you quote unquote fall off, you get right back up.
• 14:03
  SPEAKER_00: You continue to just put one foot in front of the other, moving in the direction of your goals.
• 14:09
  SPEAKER_00: So one missed workout doesn't end up being a missed week.
• 14:14
  SPEAKER_00: You have the rule in your head of, okay, don't miss two.
• 14:18
  SPEAKER_00: One meal out doesn't mean that you're binging for the entire weekend.
• 14:23
  SPEAKER_00: It means you had that one meal out.
• 14:26
  SPEAKER_00: And then you immediately get back into your normal routine right after that.
• 14:31
  SPEAKER_00: Vacation doesn't mean, okay, fuck everything.
• 14:34
  SPEAKER_00: I'll just start over on Monday.
• 14:35
  SPEAKER_00: No, it means enjoy the vacation, control what you can, do what you can, have your anchors that we talked about in the vacation episode, and then just continue to get back into your normal routine when you get back home.
• 14:50
  SPEAKER_00: A busy month doesn't mean, okay, cool, we're gonna stop everything for six months.
• 14:54
  SPEAKER_00: No, no, no.
• 14:55
  SPEAKER_00: It means okay, adjust what you can handle during that busy month and the next month when everything kind of clears up again.
• 15:01
  SPEAKER_00: You don't have to start over.
• 15:02
  SPEAKER_00: You just dial it up a little bit more.
• 15:05
  SPEAKER_00: Because now you have the time and the space and the capacity.
• 15:08
  SPEAKER_00: So don't confuse consistency with perfection, but understand that you will never be perfect because that is kind of what being a human being means.
• 15:17
  SPEAKER_00: But understand that consistency means one foot in front of the other, continuing to get up every time that you fall.
• 15:23
  SPEAKER_00: Number six, successful women understand that taking care of themselves helps them handle life.
• 15:31
  SPEAKER_00: So you saying, I'm too stressed to work out.
• 15:35
  SPEAKER_00: Yes, sometimes that is the case.
• 15:38
  SPEAKER_00: And sometimes you genuinely need rest.
• 15:41
  SPEAKER_00: But I'll tell you right now, some of my best workouts, I was just thinking about this yesterday.
• 15:46
  SPEAKER_00: Some of my best workouts are when I'm stressed, anxious, pissed off, sad.
• 15:53
  SPEAKER_00: You don't have to be in the perfect mood to show up for yourself.
• 15:59
  SPEAKER_00: In fact, showing up for yourself helps you when you are not in the perfect mood.
• 16:06
  SPEAKER_00: So let me tell you about this one time.
• 16:08
  SPEAKER_00: I was incredibly anxious.
• 16:11
  SPEAKER_00: It was a Wednesday, maybe a Thursday, this time last year.
• 16:15
  SPEAKER_00: And I was like, my body hurts.
• 16:18
  SPEAKER_00: I'm a little, I'm super incredibly anxious.
• 16:21
  SPEAKER_00: I'm a little shaky.
• 16:22
  SPEAKER_00: I'm a little pissed off.
• 16:24
  SPEAKER_00: I could cry if somebody like breathed in my direction incorrectly, whatever that means.
• 16:29
  SPEAKER_00: I had a quad day, leg day, quad day on this day.
• 16:33
  SPEAKER_00: And I went to the gym and my first exercise was leg extensions.
• 16:36
  SPEAKER_00: And I remember I was consistently using about, I think, 145 to 150 pounds on the leg extension.
• 16:45
  SPEAKER_00: I went in there, I was so anxious, I was a little pissed off, and I did the 150 and I was like, oh, that was light.
• 16:52
  SPEAKER_00: I had the rage.
• 16:55
  SPEAKER_00: I channeled that emotion that I had.
• 16:58
  SPEAKER_00: And your girl lifted 175 pounds for leg extensions.
• 17:02
  SPEAKER_00: I had never lifted that amount of weight ever before in my life.
• 17:06
  SPEAKER_00: And I'm not saying that you need to go and be completely unsafe when you feel this rage, but I am saying that sometimes those feelings can fuel your workouts and help you to build more strength, get stronger, challenge yourself more in different ways than you have before, and build more muscle that helps to build out and chip away at your physique.
• 17:29
  SPEAKER_00: Because I'll tell you right now, I've never lifted 175 pounds in my life before that day.
• 17:33
  SPEAKER_00: And if I had never had that workout, I would have never learned that.
• 17:36
  SPEAKER_00: And imagine the gains that I would have left on the table had I not worked out while I was anxious or angry or feeling that rage.
• 17:43
  SPEAKER_00: I like to use my emotions and put all my emotions into my muscles.
• 17:50
  SPEAKER_00: Because once you're done with that, you might not feel better.
• 17:53
  SPEAKER_00: There are some workouts that I don't feel better after, but there are a lot of workouts that I do feel better after.
• 17:58
  SPEAKER_00: And the endorphins get pumping.
• 18:00
  SPEAKER_00: You feel strong, you feel capable, you're like, heck yeah, I freaking did that shit.
• 18:04
  SPEAKER_00: And then you keep going.
• 18:06
  SPEAKER_00: So I use my emotions and I put them in my muscles to fuel the gains.
• 18:14
  SPEAKER_00: So understanding that taking care of yourself helps you handle life better.
• 18:21
  SPEAKER_00: When you let yourself go and you abandon yourself in stressful or busy or chaotic seasons, you are not helping yourself.
• 18:30
  SPEAKER_00: You think that you're helping yourself.
• 18:33
  SPEAKER_00: But in reality, you are holding yourself back from being able to do the healing that you need to do or being able to become the person that can handle that situation.
• 18:44
  SPEAKER_00: Because little do you know that that workout or fueling yourself fully nourishing your body, that is what you actually need to be able to walk through the situation you are in.
• 18:57
  SPEAKER_00: Number seven is successful women are willing to do the boring work.
• 19:03
  SPEAKER_00: Let's face it, going to the gym, lifting weights, putting them back down, eating protein, eating broccoli, eating your fruits, drinking your water, getting your steps and doing your cardio.
• 19:15
  SPEAKER_00: That's boring shit.
• 19:16
  SPEAKER_00: But the women who get results aren't necessarily more motivated.
• 19:21
  SPEAKER_00: They're just willing to repeat the same shit every single day.
• 19:26
  SPEAKER_00: They're willing to eat the same breakfast.
• 19:28
  SPEAKER_00: They're willing to follow a program long enough to actually see yourself progress.
• 19:33
  SPEAKER_00: Let me tell you, I have been doing the same workout since January.
• 19:36
  SPEAKER_00: That is eight months of the same workouts, Monday through Saturday, with the exception of Thursday, because that is a rest day.
• 19:43
  SPEAKER_00: For the last eight months, I have been able to take those workouts and progress them and get stronger.
• 19:48
  SPEAKER_00: And I have built out my physique because I am willing to show up and do a boring shit.
• 19:53
  SPEAKER_00: Because it's the boring shit that gets results when it is repeated and compounded week after week, month after month, year after year.
• 20:02
  SPEAKER_00: Transformation does not come from constantly finding something new.
• 20:05
  SPEAKER_00: It comes from doing simple things, simple, unsexy things for an unsexy amount of time.
• 20:13
  SPEAKER_00: Number eight, they become the person before they get the result.
• 20:19
  SPEAKER_00: Who do you have to become to maintain the body that you're trying to build?
• 20:25
  SPEAKER_00: It doesn't come from, okay, what diet gets me there the fastest?
• 20:29
  SPEAKER_00: What do I need to cut out to lean out faster?
• 20:33
  SPEAKER_00: What do I need to do to speed this process up?
• 20:37
  SPEAKER_00: Successful women are asking, okay, who do I need to be?
• 20:40
  SPEAKER_00: How does the woman who has the lean jacked built physique, how does she respond when work gets crazy?
• 20:50
  SPEAKER_00: How does she make decisions in stressful moments?
• 20:54
  SPEAKER_00: How does she eat on vacation?
• 20:56
  SPEAKER_00: What happens after she misses a workout?
• 20:59
  SPEAKER_00: How does she talk to herself when the scale goes up?
• 21:03
  SPEAKER_00: Does she completely abandon her habits because she's stressed?
• 21:07
  SPEAKER_00: Because if your answer is, I'll act like that once I achieve XYZ result, you got it backwards.
• 21:15
  SPEAKER_00: You become her first.
• 21:17
  SPEAKER_00: The body is the byproduct of the person that you become and the habits that you do.
• 21:22
  SPEAKER_00: The habits that you do, the actions that you take, that is what creates the identity shift.
• 21:27
  SPEAKER_00: And that identity shift is what you need to actually have the physique.
• 21:32
  SPEAKER_00: Those are all eight of the traits of successful women who have lean jacked physiques.
• 21:39
  SPEAKER_00: And I feel like we went really in detail there.
• 21:43
  SPEAKER_00: And all these are super, super important.
• 21:46
  SPEAKER_00: But the overarching theme is that you don't need to do the perfect things.
• 21:52
  SPEAKER_00: You don't need to do the absolute most.
• 21:55
  SPEAKER_00: You need to become the person that continues to show up no matter what, because it is ingrained in your identity.
• 22:03
  SPEAKER_00: It is part of who you are.
• 22:06
  SPEAKER_00: So that is it for today's episode.
• 22:09
  SPEAKER_00: I hope that this was helpful and I will talk to you in the next episode.
• 22:14
  SPEAKER_00: Bye.