- Hey, what's up? My name is Layna, aka FrumpyFit.
If you're new to this channel, I'm an online weight loss coach
who's dedicated to calling out all the BS in the fitness industry
and providing you with accurate fitness, nutrition, and weight loss information.
I wanted to just pop in for hopefully a quick-ish video
to give you some simple, five, simple mindset shifts
that you can make that will help you be successful
on your weight loss journey
and rethink things so that you can be successful,
but also that it's more enjoyable,
and you put less pressure on yourself,
and you're less miserable, that's my main goal.
I wanna get you the weight loss you're looking for,
but I also want to take care of every other aspect
of you as a person.
I want you happy, healthy, all that stuff.
Very quickly, before we jump into the meat of the video,
I wanna let you know that I am doing a live masterclass
on January 15th and noon Pacific Standard Time
called "The One Thing You Need to Acheive Sustainable Weight loss."
No, it's not a calorie deficit, it's something else,
even though a calorie deficit is required.
You can come and get your questions answered
and if you can't make it live,
I will be sending out the replay, too.
But if you come live, you'll also kind of get access
to a special offer, so you wanna come live if you can.
The link to register for that is gonna be in the description
and pinned in the first comment.
Okay, mindset shift number one.
This one is diet-specific.
I've been seeing this advice more and more,
so you may have heard it before,
but if you haven't yet, it's great.
When it comes to your diet,
rather that thinking about what you can take away,
restriction is so common when it comes to weight loss and dieting,
but usually not successful.
Instead, think of what you can add,
instead of what you can take away.
So, instead of taking away the junk food, "junk food,"
I have a video about junk food
if you wanna hear my whole opinion on that,
I'm not gonna get into that rant today.
Add in something to make that junk food a little bit better.
So my favorite thing, I love pizza.
My husband and I love pizza,
and so what I love to do with pizza,
is I'll make sure I have a salad with that pizza.
I'll also sometimes order wings for extra protein.
Now is anybody out here claiming that wings are healthy? No.
But the extra protein will help you feel more satisfied from that meal,
you're likely gonna eat less pizza without even trying
because you've got more to the meal than just the pizza.
Another fun way to think about this is,
Stephanie Grasso on TikTok,
she has this whole series where she takes these foods
that I think we'd all agree are not that great,
and she puts them into a recipe
that makes it just overall better.
My favorite one, because I'm a pizza rolls kinda gal.
Like I said, pizza, pizza, pizza.
She takes these pizza rolls
and she makes this soup, but as a dip, looks incredible.
I think she also did it with ramen, chicken nuggets,
think about how you can add
instead of taking those things away.
It will make a big difference in your relationship with food,
but also probably in your results,
because if you're having fun, and if you're realistic
about what you can accomplish diet-wise,
you're way more likely to stick to things long-term and be successful.
Number two, what is the least that you could do
to get the results that you're looking for?
Like, bare minimum.
How can you get these results?
I'll phrase it a different way.
My business coach said this
because I'm just like, you know, a weight loss,
fitness, nutrition person, who needs to make money
off of my expertise, so I needed help with the business side of things.
And she always used to say,
"If you look at a situation, especially one that's stressing you out
or feeling very overwhelming, ask youself,
'How could this be easy?
How could I make this easy?'"
I love it.
As someone who likes to be a crazy perfectionist
and do the most all the time,
it helps me figure out how to just chill a little bit
and make things easier on myself.
And so the whole point, I'm gonna give you a little hint,
this master class, The One Thing You Need To Achieve Sustainable Weight Loss,
the one thing is minimum effective dose.
So I'm gonna go in-depth in this whole master class
talking about what you need to focus on
and what you don't need to focus on
when it comes to weight loss
in order to get the results that you're looking for.
So, I'm gonna go into depth about what's the least
that you need to do to get the results you're looking for.
It's a game-changer.
Again, to register, link in the description and pinned in the comments.
Hope to see you there.
Mindset shift number three.
This is something that I see all the time in the fitness industry.
People assume that they need to make fitness,
like, everyone's like, "Fitness is a lifestyle."
You know, "This is a lifestyle."
Everyone's always saying that when it comes to fitness,
especially the gym bros and the fit chicks, right?
"It's a lifestyle!" (laughs)
I don't know where that voice is coming from.
And I kind of agree with that, but here's the issue.
A lot of us will hear that and say like, "Okay,
I need to replicate this persons lifestyle who is successful."
Meaning like, okay, they go to the gym five times a week,
I need to go to the gym five times a week.
They meal prep their food, I need to meal prep my food.
There's a lifestyle and we have to now
fit into that lifestyle in order to find success.
That's not true.
How I want you to think about it,
is how do you fit the things necessary to get results
into your lifestyle, okay?
So if you hate lifting weights, if you hate meal prepping,
don't do it, figure out how to get similar results
and do similar behaviors, but in a way that works for you.
So like, in my weight loss course,
which is also opening for enrollment
after that master class happening on January 15th,
in case you want some extra support this year with your weight loss.
The whole point is I teach you,
but like, okay, this is how you get results fitness-wise.
This is how you get results diet-wise.
Now here's a general framework, like a skeleton,
that you plug things into based on your unique needs,
so the outcome of my weight loss course
is building an ultra-custom strategy
for you to achieve weight loss based on what your needs are
and what you want your lifestyle to look like.
Okay, so don't fit yourself into the fitness lifestyle.
Fit that lifestyle into you, if that makes sense.
Mindset shift number four.
And this is something that I got from a consultation that I did.
I was doing a consultation, and this is very common,
I'm not singling this person out,
and she was like, "Okay, I'm here because I'm not
getting the results that I'm looking for.
I wanna be X weight on the scale,"
and I have problems with having a goal weight and all of that,
but I'm not gonna get into that right now.
She's like, "I wanna be X weight, but I can't get there,
it's not happening, I just wanna lose these last five pounds,"
or whatever it is.
So she said the words, "I feel better.
My clothes fit better. I could see a difference in the mirror,
but the scale isn't doing what I want it to."
I'm paraphrasing.
And I was like, "Pause.
I'm gonna repeat what I just heard.
You're feeling better, your clothes fit better,
you see a difference in the mirror."
Period, forget that last part of but, but the scale isn't moving.
What about all that other stuff?
And I talk about why you wanna lose weight a lot,
like coming up with a clear why
and that being your main focus,
rather than the number on the scale
which is why I'm not a fan of having a goal weight
because you wanna focus on the why, not the number,
because the number doesn't actually matter.
But you're literally telling me that you're accomplishing
all the reasons you've set out to lose weight,
but you're still not happy because the scale
hasn't done what you want it to?
Let's zoom out a little bit and rethink this, okay?
So rather than, "I'm feeling better, my clothes fit better,
I like the way that I look in the mirror,"
insert other thing like, "I can play with my kids longer,"
for me, it's like I can chase my dog around the dog part longer.
But, the scale isn't doing what I want,
we're gonna change that to, "The scale isn't doing what I want,
but, all this amazing stuff is happening."
Same exact words, different order, huge difference
in the way that you're viewing your weight loss journey.
Am I right?
And mindset shift number five,
kinda already touched on this a little bit
about fitting fitness into your lifestyle
rather than the other way around,
but put the fun back in exercise.
I see this happen, 'cause there's so many diets out there,
and there are also so many different workout programs out there,
but I just feel like this applies more to fitness.
Like, we think we have to do it a certain way.
Maybe that's true for diet, too,
but we wanna lose the weight,
and there's somebody out there who's like,
"This is the best, this is the best exercise program for weight loss.
This is how you have to do it."
And we think we need to do that exactly,
but that's not the case.
In my course, I teach you the different types of exercise
that you should be incorporating,
but also how to do that in a way that works for you.
If you don't like weight lifting, don't do weight lifting.
You can do at home body weight workouts,
you can do yoga, which is so much more challenging
than people think it is, in terms of strength,
pilates, kickboxing, pole dancing,
there's so many fun exercises that you can do
that will get you to your goal.
And now, if you wanna be a body builder,
I come from a body building background,
I've done two bikini competitions.
If you wanna be a body builder, you're gonna have to lift weights.
But I think most people don't want that.
You wouldn't be happy, and even if you think you want it,
you would probably be happy
with some kinda lower-level version of that, in terms of physique goals,
if you just shifted your mindset a little bit
and refocused on why you're even doing this in the first place.
So most people don't need to be doing that.
I'm not sitting here saying that you can get those exact results
by doing pole dancing, what I'm saying,
is that you could have fun and exercise and still get amazing results.
So your job is kinda to figure out what result am I looking for
and is this exercise that's enjoyable
gonna get me there?
I'm not saying either, that you're gonna love
every second of working out
'cause that's just not true for some people.
I got back in the gym for the first time last week,
granted, I was PMSing, but I was literally
fighting back tears between my sets
because I love it so much and I didn't do it for so long,
for a bunch of reasons that I'm not gonna get into.
And even then, even though I feel that way about weight lifting,
there's still many, many days where I do not wanna go to the gym.
So, again, not saying that you're gonna love
every second of working out
and that there's a workout program out there
that's gonna make you cry because you love it so much,
what I am saying is that you could probably add some fun back in
make your life a little bit more enjoyable
while still getting those results you're looking for.
You do not have to be misreable, okay?
So, those are the five mindset shifts.
Think we got this done quickly like I wanted.
If you're itching for more from me,
or just about weight loss, I have very, many, many long videos
'cause I talk a lot.
And if you want something more in-depth also,
come to that master class on January 15th,
The One Thing You Need to Achieve Sustainable Weight Loss,
which is minimum effective dose, register with the link
in the description here and pinned in the first comment, okay?
Comment any mindset shifts,
actually, I did a poll on Instagram and I asked people
to share their own simple mindset shifts
that help them, so maybe I'll set up a Google Document
that I can share with you guys of what other people are saying.
Maybe, if that exists, if I decide to make that
it will also be linked in the description.
But, comment a simple mindset shift
that really helped you out
because you would be helping somebody else out.
And don't forget to like and subscribe.
You can also follow me on TikTok and on Instagram.
Thank you guys so much for watching,
I'll see you in the next video.
Bye!