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I Had an Off-Track Week and I Didn't Spiral. Here's what actually happened and why done is always better than perfect. · Baddie In Progress Podcast

• 0:00
  SPEAKER_00: Hey guys, welcome to another episode of Batty in Progress podcast.
• 0:07
  SPEAKER_00: Um, I'm I think it's uh sorry.
• 0:11
  SPEAKER_00: I just like I did not expect the turnout that ended up happening for the podcast, and I just want to say thank you guys so much for supporting.
• 0:25
  SPEAKER_00: Um, yeah, like it just completely caught me off guard.
• 0:28
  SPEAKER_00: Um, but very, very grateful, very, very happy.
• 0:34
  SPEAKER_00: And yeah, I love that you're here.
• 0:37
  SPEAKER_00: Um, I hope that you continue listening and continue getting a lot out of this podcast because that's the whole point of it.
• 0:49
  SPEAKER_00: But yeah, um today's podcast is actually gonna be something very different than what I had planned.
• 0:56
  SPEAKER_00: I had planned something else, which you'll see in the next episode next week.
• 1:02
  SPEAKER_00: But for this podcast, I did want to go into something that I experienced last week just because I feel like it is very relatable to a lot of you.
• 1:14
  SPEAKER_00: And yeah, I feel like it's just something that we all kind of go through, especially people that might be a little bit more inconsistent with their fitness journey.
• 1:25
  SPEAKER_00: And I just want you to see that I also experience off weeks where things don't go as planned, but I just try to adjust as best as I can.
• 1:38
  SPEAKER_00: And yeah, I just want to show you how I was able to adjust on a week that was crazy hectic for me.
• 1:46
  SPEAKER_00: And I'm just hoping that maybe you learn something through this experience, I guess, um, that might help you on your weeks that you're feeling pretty off and just unaligned with your routine.
• 2:01
  SPEAKER_00: But before I get into the chaos and what caused me to go off track, and also what ended up falling off track for me.
• 2:15
  SPEAKER_00: Um, I want to first get into what a typical week looks like for me.
• 2:22
  SPEAKER_00: So you guys already know I teach Pilates and I also am a strength training coach where I work with one-on-one clients online.
• 2:33
  SPEAKER_00: That is my job.
• 2:34
  SPEAKER_00: So that's what I do every single day.
• 2:37
  SPEAKER_00: Um, usually in the mornings, though, I will spend it teaching Pilates, and then my second half of my day, I come back home and I work with my personal one-on-one clients for within my business, right?
• 2:52
  SPEAKER_00: And um, so that's like what my workday typically looks like.
• 2:57
  SPEAKER_00: What my nutrition and workouts typically look like is this.
• 3:04
  SPEAKER_00: So Mondays, Wednesdays, and Fridays are my lower body days because I am trying to build my glutes.
• 3:12
  SPEAKER_00: So I you don't need to do three lower body days, but I I am.
• 3:20
  SPEAKER_00: Um, and it's all personal preference on your goals and stuff, but for me, that's kind of what works for me right now.
• 3:28
  SPEAKER_00: So I have three lower body days, and then I have two upper body days, so like back biceps, shoulders, triceps.
• 3:37
  SPEAKER_00: Um, so yeah, that's what my strength training days typically look like.
• 3:42
  SPEAKER_00: I strength train in the gym about five times a week, and then I do Pilates one time a week, sometimes twice, but not really.
• 3:56
  SPEAKER_00: Usually only once a week, and it's usually on like Saturday.
• 4:02
  SPEAKER_00: And then on top of that, I do typically do about eight to ten thousand steps per day.
• 4:10
  SPEAKER_00: I usually get about half of them done at work, which is the nice part about having a physical job or active job, I guess.
• 4:22
  SPEAKER_00: Um, but even when I was working in corporate, I would find like little pockets of my day to go on a walk.
• 4:30
  SPEAKER_00: So every like hour and a half that I was working, I would go for a walk for like 10 to 15 minutes.
• 4:37
  SPEAKER_00: Um, and then also when I would have my lunch, I would go for a walk like right after my lunch.
• 4:42
  SPEAKER_00: So you can also do that if you do work a corporate job or an office job or anything.
• 4:47
  SPEAKER_00: Um, yeah, just finding little pockets of the day.
• 4:51
  SPEAKER_00: But I would get half of my steps done in work.
• 4:55
  SPEAKER_00: I mean, sorry, at work in my corporate job.
• 4:58
  SPEAKER_00: But I do get them done currently at my Pilates job because I am on my feet a lot.
• 5:05
  SPEAKER_00: And then I do get the second half of my steps in either throughout my day or right after I'm done strength training at the gym.
• 5:17
  SPEAKER_00: So I'll finish my workout and then I'll go on the treadmill for like 30 to 40 minutes.
• 5:22
  SPEAKER_00: And that's typically enough for me to just finish those steps.
• 5:26
  SPEAKER_00: It honestly doesn't take too long to complete.
• 5:30
  SPEAKER_00: You just kind of have to be mindful about getting it done.
• 5:33
  SPEAKER_00: Um, yeah, just finding like little pockets of time throughout your day to get that done.
• 5:39
  SPEAKER_00: And that's honestly what has helped me a lot with like my fat loss journey and stuff, but um, yeah, so that's typically what workouts look like for me.
• 5:49
  SPEAKER_00: I would say nutrition.
• 5:51
  SPEAKER_00: I do track my macros that I know like there's a lot of people that don't want to do that because it might seem like hard or tedious or whatever the excuse is.
• 6:07
  SPEAKER_00: Sorry, I do think that's an excuse, but it's actually so easy and it's literally changed my whole body, so I'm like, I'm not saying that I'm gonna track forever, but it's honestly helped me transform my body, and I highly, highly, highly recommend it, especially if you're trying to lose fat.
• 6:27
  SPEAKER_00: Um, I mean also if you're trying to build muscle, honestly, I think it's just a really, really great tool overall.
• 6:33
  SPEAKER_00: Um, but I do track my macros, so I do make sure that I have enough protein every single day.
• 6:42
  SPEAKER_00: I for my goals, I do eat about 130 grams of protein every day, and I do get my protein mostly from food.
• 6:54
  SPEAKER_00: I don't really resort to protein shakes that often, only if I'm like very behind on my protein that day.
• 7:02
  SPEAKER_00: But for the most part, I get all of my protein from food.
• 7:05
  SPEAKER_00: So, like chicken, cottage cheese, protein pasta, um, lean ground beef, you know, real food, uh, eggs for sure.
• 7:18
  SPEAKER_00: I eat eggs like all all the time, like every single day.
• 7:22
  unknown: Um, yeah.
• 7:24
  SPEAKER_00: So I I do eat 130 grams of protein every single day.
• 7:31
  SPEAKER_00: Yeah, so now you know what my routine is typically like when it comes to workouts and nutrition and what I focus on.
• 7:41
  SPEAKER_00: This is just what works for me and what works with my lifestyle.
• 7:47
  SPEAKER_00: This can look completely different for you if you have a completely different lifestyle, like completely different job.
• 7:54
  SPEAKER_00: Maybe you have kids, maybe I don't know, you just you just have a completely different life than me.
• 8:00
  SPEAKER_00: So that's why it's important to create a workouts with that works for you, and also my macros are not gonna be the same as your macros.
• 8:10
  SPEAKER_00: Like, I would definitely look into what your macros would be before trying to follow the amount of protein that I am eating.
• 8:22
  SPEAKER_00: Um, it's definitely gonna be different for everybody, and if you ever have any questions about that, I mean you can always DM me, like that's what I'm here for to help.
• 8:32
  SPEAKER_00: Um, but yeah.
• 8:33
  SPEAKER_00: So that is what a typical week looks like for me in terms of workouts and nutrition.
• 8:42
  SPEAKER_00: I do follow this pretty consistently every single week, which is why I've been able to get results.
• 8:50
  SPEAKER_00: But like I said, last week was kind of an off week for me.
• 8:56
  SPEAKER_00: I was not completely on track how I usually am, and that could have easily sent me in a spiral and caused me to quit if I was in a completely different spot than I am in right now.
• 9:14
  SPEAKER_00: I feel like right now I've reached the the part of my fitness journey where this is just my life now, it's not something that I really have to question anymore.
• 9:24
  SPEAKER_00: It's not like, oh my god, should I work out today?
• 9:29
  SPEAKER_00: No, like this is now a part of my identity, and this is why I feel like identity in fitness is such a big and powerful thing because I am somebody that identifies as a person that works out every single day.
• 9:46
  SPEAKER_00: To somebody that doesn't work out every single day, they are gonna be the kind of the kind of people that question, uh, should I work out today?
• 9:58
  SPEAKER_00: Oh, should I eat healthy today?
• 10:00
  SPEAKER_00: Should I do this?
• 10:01
  SPEAKER_00: Should I do that?
• 10:02
  SPEAKER_00: That is somebody that doesn't identify as somebody who is fit, as somebody who is a gym girl, as somebody who is a healthy person.
• 10:14
  SPEAKER_00: I identify as a healthy person.
• 10:17
  SPEAKER_00: I identify as somebody that works out every single day.
• 10:21
  SPEAKER_00: I identify as somebody who's healthy and strong.
• 10:27
  SPEAKER_00: So I am not just gonna be like, oh, I had an off week.
• 10:31
  SPEAKER_00: I'm gonna I'm just gonna say F this and then eat a bunch of junk for the rest of the week and not work out.
• 10:40
  SPEAKER_00: If I mess up at the beginning of the week, I'm not just gonna destroy the entire week.
• 10:47
  SPEAKER_00: If I mess up at the beginning of the week, I am just gonna pick up where I left off.
• 10:54
  SPEAKER_00: So if Monday and Tuesday were just so busy for me, I couldn't make it to the gym because of XYZ going on.
• 11:02
  SPEAKER_00: I'm not gonna wait until next Monday to get back on track.
• 11:06
  SPEAKER_00: No, I'm gonna get back on track on Wednesday.
• 11:10
  SPEAKER_00: And this is where most people go wrong.
• 11:13
  SPEAKER_00: They think that if they fuck up just a little bit, that they need to fuck everything up and then restart again the next week.
• 11:23
  SPEAKER_00: But that's literally what's keeping you stuck.
• 11:26
  SPEAKER_00: The reason that you're not seeing results is because you keep starting and stopping, starting and stopping, starting and stopping instead of starting, messing up a little bit, and then picking up where you left off.
• 11:40
  SPEAKER_00: That all or nothing thinking is what's keeping you in a body that you don't want to be in.
• 11:47
  SPEAKER_00: Anyways, I could go on and on about all or nothing thinking.
• 11:51
  SPEAKER_00: This is literally what I talk with my clients about all the time, especially when they're first starting out with me.
• 11:59
  SPEAKER_00: Um, because a lot of them come in with that same mindset, the all or nothing mindset of needing to be perfect, needing to wait until they have a perfect week for them to continue their finished journey, which is just insane.
• 12:12
  SPEAKER_00: But anyways, that's the topic for another day.
• 12:16
  SPEAKER_00: I wanted to talk about how I had an off week and I didn't spiral and quit my finish journey.
• 12:24
  SPEAKER_00: Okay, so like I said, usually I strength train about five times a week and I do Pilates once a week.
• 12:32
  SPEAKER_00: I'm the kind of person that prioritizes strength training because I am the kind of person that wants to build muscle and wants to lose fat.
• 12:42
  SPEAKER_00: So that is always gonna be my priority over Pilates.
• 12:46
  SPEAKER_00: Unfortunately, this past week that was not the case because, like I said, I had a lot going on.
• 12:54
  SPEAKER_00: I was launching the podcast, that was one of the big things that was going on.
• 12:59
  SPEAKER_00: Also, I had a bunch of things going on with family, with friends, and also was working a lot more hours at the studio.
• 13:10
  SPEAKER_00: So my week was just really crazy hectic.
• 13:14
  SPEAKER_00: So I just was not able to hit all five of my strength training days.
• 13:18
  SPEAKER_00: I was only able to hit three of my strength training days, which honestly is still pretty solid.
• 13:25
  SPEAKER_00: I I was really proud at the fact that I was able to hit three times a week.
• 13:32
  SPEAKER_00: Most people would hit their three times a week and then probably just fuck up the rest of the week because they weren't perfect and they didn't hit their five times a week.
• 13:43
  SPEAKER_00: But because I know not to resort to that all or nothing cycle, I was pretty proud of the progress that I was able to make.
• 13:54
  SPEAKER_00: So, like I mentioned, I wasn't able to hit all five strength training days.
• 13:58
  SPEAKER_00: So I only hit three out of the five.
• 14:01
  SPEAKER_00: But just because I couldn't make it to strength training on the other two days doesn't mean I wasn't moving my body.
• 14:08
  SPEAKER_00: I was still doing my best and prioritizing moving my body in one way or another.
• 14:16
  SPEAKER_00: So, like I said, I usually only do one day of Pilates this time because I wasn't able to prioritize strength training.
• 14:25
  SPEAKER_00: I did more Pilates than I typically do.
• 14:29
  SPEAKER_00: I did like two.
• 14:30
  SPEAKER_00: Wait, was it two or was it three?
• 14:34
  SPEAKER_00: Honestly, I can't even remember at this point.
• 14:36
  SPEAKER_00: Last week was just so chaotic that I don't remember.
• 14:40
  SPEAKER_00: But it was two or three Pilates days.
• 14:43
  SPEAKER_00: So three strength training, and I don't know, it might have been two.
• 14:49
  SPEAKER_00: Regardless of what it was, it wasn't what I typically would have wanted, but I was still able to move my body in some way, so I was happy with that.
• 15:01
  SPEAKER_00: Also, on the days that I couldn't do either strength training or Pilates, I made sure to go on a 45-minute walk.
• 15:13
  SPEAKER_00: So that's another way that you can prioritize movement if you're not able to strength training.
• 15:20
  SPEAKER_00: I can't even talk anymore.
• 15:22
  SPEAKER_00: If you're not able to strength train, move your body, like do something.
• 15:27
  SPEAKER_00: Stretch, go for a walk.
• 15:31
  SPEAKER_00: Literally just move your body.
• 15:33
  SPEAKER_00: Anything is better than nothing.
• 15:35
  SPEAKER_00: Done is better than perfect.
• 15:38
  SPEAKER_00: Sometimes things are just not gonna go according to plan, and you need to be flexible, especially if this is something that you actually want to achieve.
• 15:49
  SPEAKER_00: Like if you really want to achieve your dream physique and you really want to feel good and confident in your body again, you need to find ways to be flexible.
• 16:00
  SPEAKER_00: Like I said, if I couldn't make it to strength training or if I couldn't make it to Pilates, I went for a walk.
• 16:07
  SPEAKER_00: You need to be flexible with your fitness journey.
• 16:10
  SPEAKER_00: Just find ways, honestly, to move your body and you'll be solid.
• 16:15
  SPEAKER_00: Alright, um, let me share how inconsistent I was with my nutrition.
• 16:25
  SPEAKER_00: So usually I hit my 130 grams of protein on a daily basis, even on the weekends.
• 16:32
  SPEAKER_00: Like I am pretty consistent with hitting my protein goal.
• 16:37
  SPEAKER_00: But this week that was so freaking chaotic, I wasn't able to track everything because everything was just moving out like 100 miles per hour.
• 16:48
  SPEAKER_00: So I wasn't able to track everything.
• 16:50
  SPEAKER_00: I just did my best, honestly.
• 16:52
  SPEAKER_00: I was just trying to track everything that I was able to, either while I was eating it or at the end of the day.
• 17:02
  SPEAKER_00: Um, so I didn't hit my 130 grams of protein goal that I typically hit.
• 17:10
  SPEAKER_00: I would say on average, last week I was averaging about 100 grams, which is still pretty good, but not ideal for somebody who's trying to build muscle, um, especially in her glutes.
• 17:28
  SPEAKER_00: So that's one of the ways that I was off track with nutrition.
• 17:32
  SPEAKER_00: It wasn't completely hitting my protein goal as much as I would like.
• 17:37
  SPEAKER_00: It was still okay, right?
• 17:38
  SPEAKER_00: Like it was still good, but not perfect.
• 17:41
  SPEAKER_00: But like I said, done is better than perfect.
• 17:44
  SPEAKER_00: And another way that I kind of fucked up on my nutrition was I had a little bit more drinks than normal.
• 17:55
  SPEAKER_00: Um yeah.
• 17:58
  SPEAKER_00: I blame the World Cup.
• 18:03
  SPEAKER_00: Honestly, I've just been having so much fun with this fucking World Cup that I have been drinking it a little bit more than normal.
• 18:12
  SPEAKER_00: Um you know what?
• 18:14
  SPEAKER_00: I'm not really mad about it.
• 18:16
  SPEAKER_00: Because for the most part, I was still pretty on track with my nutrition.
• 18:23
  SPEAKER_00: Like I said, it wasn't perfect, but I was doing my best, and I was hitting the targets as close as I could.
• 18:32
  SPEAKER_00: So I was like, fuck it.
• 18:33
  SPEAKER_00: I'm just gonna enjoy myself a little bit more because this only happens like four times, four times, sorry, every four years.
• 18:41
  SPEAKER_00: And it's just one of the ways that I've been able to like really enjoy some time with my husband, with my friends, with my family.
• 18:49
  SPEAKER_00: So I wasn't really sweating it too much, you know.
• 18:54
  SPEAKER_00: Um, definitely doing a lot better this week on hitting all of my targets.
• 19:01
  SPEAKER_00: And yes, I will be drinking less this week.
• 19:06
  SPEAKER_00: Still gonna watch the World Cup for sure.
• 19:08
  SPEAKER_00: Still gonna enjoy the Mexico game.
• 19:11
  SPEAKER_00: But yeah, that was that was what an off week looked like for me, which was pretty off.
• 19:19
  SPEAKER_00: It sounds funny because I'm sure for some people it's like, what?
• 19:24
  SPEAKER_00: That wasn't even an off week.
• 19:26
  SPEAKER_00: For me, it was an off week, but I'm actually really, really proud of what I was able to achieve, even though it was an off week.
• 19:36
  SPEAKER_00: Like I said, I am somebody that identifies as somebody who is fit, who is healthy, and who has their shit together when it comes to fitness.
• 19:48
  SPEAKER_00: So I'm not the kind of person who let a couple of days of being off lead to me quitting my fitness journey.
• 19:57
  SPEAKER_00: There's people out there that would have let an off week like this completely destroy their fitness journey, as in quit for the rest of the week, and then start over again on Monday, and then fuck up all over again, and then quit, and then start over again on Monday, and just repeat that start on Monday all or nothing cycle.
• 20:19
  SPEAKER_00: But because this is so routine for me, I just pick up where I left off.
• 20:27
  SPEAKER_00: And I think you should too.
• 20:29
  SPEAKER_00: I think you should get out of that all or nothing cycle if that is something that you find yourself in every week or every couple of weeks when something doesn't go as planned.
• 20:40
  SPEAKER_00: Just do your best.
• 20:42
  SPEAKER_00: Sometimes your best might just be three strength training days or two or one.
• 20:49
  SPEAKER_00: Or fuck it.
• 20:50
  SPEAKER_00: Maybe you just can't strength train at all that week.
• 20:53
  SPEAKER_00: At least go for a walk, get some movement in, get some stretching in, do something.
• 20:58
  SPEAKER_00: You don't have to just completely quit and be sedentary.
• 21:03
  SPEAKER_00: Just remember, done is better than perfect.
• 21:08
  SPEAKER_00: Anyways, I hope that this helped you out in some way.
• 21:12
  SPEAKER_00: I hope that you learned something.
• 21:15
  SPEAKER_00: I hope it made you realize that you don't have to be perfect to get results.
• 21:20
  SPEAKER_00: Sometimes things are just not gonna go as planned.
• 21:22
  SPEAKER_00: You just have to be flexible with your fitness journey and get movement in when you can.
• 21:28
  SPEAKER_00: Um, but yeah, I hope that this was a good example of something that you can implement into your hectic weeks when they're just a little too chaotic that you feel like you just have no control over what you can and can't do.
• 21:44
  SPEAKER_00: Because trust me, you have way more control than you think.
• 21:47
  SPEAKER_00: Sometimes we just let the chaos consume us.
• 21:50
  SPEAKER_00: But thanks so much for listening to episode four of Batty in Progress Podcast.
• 21:57
  SPEAKER_00: I hope to see you next week.
• 22:00
  SPEAKER_00: Bye.