Do you ever feel like you're spinning your wheels with endless fitness plans and still not getting anywhere? You're not alone. We’ve all been there—spending countless hours perfecting the ultimate workout scheme, researching diets, or even shopping for the latest fitness hack. But guess what? All that planning means diddly squat if you’re not actually getting up and moving. It's like this infinite loop of planning that doesn’t lead to any real-world action.
In this episode, I'm breaking down how overcomplication can sabotage your fitness journey and I'll give you practical, simplified strategies to keep you on track, especially during the hectic holiday season.
In this episode, we cover:
- The pitfalls of excessive planning and research in fitness routines
- How procrastination masked as "planning to plan" can hold you back
- The dangers of chasing quick fixes and fitness trends without realistic adherence
- Why focusing on basic habits can yield better results than obsessing over minor details
- Strategies to simplify and sustain your fitness regimen, especially during busy times like the holiday season
- The importance of consistency over perfection and adaptability to life changes
- Practical tips for maintaining foundational fitness habits during the holidays
- Actionable advice for setting achievable fitness goals and avoiding paralysis by analysis
Listen, life gets chaotic, and finding a simple yet effective fitness routine can feel like a steep climb. But it's all about stripping away the complexity and focusing on what's essential. Don’t let the holiday hustle derail your fitness goals. Implementing small, achievable actions consistently is more effective than grand but unsustainable plans. Consistent habits, like we had our 7-day holiday shred challenge members do, posting meal photos, doing short workouts, engaging in daily movement, and sharing wins can help you stay on track.
The easiest way for you to accomplish your fitness goals during the holiday season and beyond is to keep things simple.
What small changes have you found most effective in simplifying your fitness journey? Share your insights with me on Instagram!
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More about the Unfiltered Fit Life podcast
Ever wish you had a fit and straightforward BFF with over 15 years of experience to help you filter through all the information regarding fitness, nutrition, and life?
That’s exactly what you’ll get when you listen to the Unfiltered Fit Life Podcast.
Join Former Bikini Olympia Champion, mom of 2, and fitness coach Nathalia Melo each week as she shares fitness, nutrition, and life tips to help busy working moms simplify their fitness journey so they can learn easy and simple strategies on how to lose weight and feel sexy AF.
After helping over 5000 busy working moms, Nathalia has found the blueprint to fitness, nutrition, and life success, which she will be sharing in this podcast: actionable tips that will help busy working moms be more present at work and at home.
This show is for you if you realize that nothing good comes from your comfort zone and are ready to challenge yourself to achieve great things. Follow Unfiltered Fit Life wherever you are listening to join us each week for a splash of sass, humor, and a whole lotta truth.
This episode is brought to you in partnership with Leah Bryant Co.
The podcast transcript for this episode of the Unfiltered Fit Life podcast follows
Hello, hello there, fam! Welcome to another episode of the Unfiltered Fit Life Podcast!
I’m Nathalia Melo, your host. Today’s episode is inspired by a question I received during our Seven-Day Holiday Shred Challenge. By the time this episode airs, the challenge will be over, but there’s a valuable lesson to unpack that I wanted to share with you.
The Challenge: Building Consistency During the Holidays
The goal of the Seven-Day Holiday Shred Challenge was to help participants stay consistent with foundational habits during the holiday season—a time when inconsistency is at its peak.
From my 15+ years as a fitness professional and 26+ years in fitness, I’ve observed that the holiday season brings challenges:
- Multiple Thanksgiving dinners
- Work parties
- Kids’ events and presentations
- Dinners with friends and family
It’s easy to fall off track. That’s why I designed the challenge with simple, achievable habits to build a strong foundation for long-term results.
The Four Foundational Habits
We kept the challenge simple with these four foundational habits, or as I like to call them, the "4F4H" (Foundation for Habits):
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Post photos of all your meals
- Research shows that simply being aware of what you’re eating helps people make better choices aligned with their goals.
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Complete three 20-minute workouts per week
- Workouts could be done at home or in the gym.
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Move for 15 minutes on non-workout days
- This could be walking the dog, playing with your kids, or even going for a casual bike ride.
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Increase your daily steps by 250 steps per day
- Instead of aiming for an arbitrary 10,000 steps, the goal was to gradually increase daily movement.
The Question: Overcomplicating the Basics
During the Q&A, someone asked, “On the days we’re doing the 15-minute walk, what heart rate zone should we aim for? Zone 1, Zone 2, or Zone 3?”
This is a great question, but it reflects a common issue: the tendency to overcomplicate simple tasks.
The Problem with Overcomplication
Overcomplication is rampant in the fitness industry. People assume that complexity equals effectiveness, which couldn’t be further from the truth.
Take the 15-minute walk example:
- If you’re barely moving throughout the day, any movement is better than none.
- It doesn’t matter what heart rate zone you’re in—just get moving.
My Personal Experience: Winning with Simplicity
Even when I was training for the Olympia, I focused on keeping things as simple as possible:
- I didn’t eat six perfectly timed meals a day because my schedule as a bartender didn’t allow it.
- I did cardio before lifting, even though “experts” said to do it after, because I was more consistent that way.
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Endless Research and Planning
- Planning to plan becomes an excuse for inaction.
- You don’t need all the answers to get started. Learn as you go.
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Chasing Trends and Quick Fixes
- People jump from one diet, gadget, or workout trend to the next without addressing the basics.
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Focusing on Details Instead of Fundamentals
- Obsessing over the best time for cardio or the perfect supplement while neglecting the core habits that drive 97% of results.
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Overloading Workouts
- People cram too many exercises into long workouts they can’t sustain, especially during busy times like the holidays.
Why Overcomplication Happens
Here are some psychological reasons behind overcomplicating fitness:
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Fear of Failure
- People believe the “perfect plan” will guarantee success, but life isn’t linear, and no plan is perfect.
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Information Overload
- Social media bombards us with conflicting advice, leading to analysis paralysis.
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Perfectionism
- The belief that everything needs to be perfect before starting leads to inaction.
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Control Issues
- Overcomplication gives a false sense of control but often leads to burnout.
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Effort vs. Complexity Misconception
- People assume that the more complex the plan, the better the results, which is rarely true.
The Key to Success: Simplicity
The secret to long-term results is simplicity because it leads to consistency.
- Complex programs often fail because they’re hard to stick with.
- A simple plan that fits your life will keep you showing up, even during busy seasons.
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Set Small, Achievable Goals
- Example: Commit to three 20-minute workouts a week instead of an hour-long workout every day.
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Limit Research Time
- Too much conflicting information leads to paralysis. Find a trusted coach or source and stick to their guidance.
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Track Wins and Adjust Expectations
- During the holidays, focus on maintaining your weight or keeping up with workouts rather than drastic changes.
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Take Imperfect Action
- A “good enough” plan executed consistently will always beat a perfect plan you never start.
Keep It Simple and Show Up
Fitness doesn’t have to be complicated. Focus on showing up consistently with simple habits that fit your life.
Ask yourself:
- What’s one habit I can commit to during the holidays?
- How can I stay consistent, even if life gets busy?
Remember, there’s never a perfect time to start—life will always throw something at you. Start now, and keep it simple.
I hope you found this episode helpful! If you did, please leave a review or a five-star rating on Spotify.
Got questions or topic suggestions? Reach out to me on Instagram or through the link in the show notes—I’d love to hear from you.
Thank you for listening, and I’ll see you next week. Adios! Bye!
