How to Be Successful in ALL Seasons of Your Life (the All Seasons Plan) | DFIO Ep.273
About Today’s Episode:
I’m bringing you all a solo episode today because I've noticed something that nearly all our clients have in common and I’ve decided to share my All Seasons Plan with you.
At the end of the day, if you are not able to make progress and move forward in all seasons of your life—good, bad, uncertain, crazy, and/or unpredictable—then you just won't make it.
Luckily, that’s exactly what I’ve created the All Seasons Plan to do. This plan is the exact blueprint that I use with clients, and I’m really excited to share it with all of you!
Let's get into it!
TIMESTAMPS
00:00 Intro & about today's episode
01:38 Our sponsors
05:39 Understanding the All-Season Mindset
11:30 Why I created this plan
16:02 #1 - Going Out to Eat
21:32 #2 - Vacation
24:22 #3 - Weekends
30:03 #4 - Alcohol
35:21 #5 - Stress & Chaos
43:49 #6 - Holidays
49:20 How to get your own FREE PDF copy of the All Seasons Plan
51:29 Outro—freebies & how to apply for coaching
Transcription (Click to expand)
DFIO 273 All Seasons Plan
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How to Be Successful in ALL Seasons of Your Life (the All Seasons Plan) | DFIO Ep.273
0:00:00.0 Jared Hamilton: I promise, you have way more in your control than you realize, but you're choosing to not look at it. Because once you look at it and go, "This is the list in my control," you're now held accountable to that list, 'cause if you don't do it, guess whose fault that is? It's yours. So when you take inventory over what's in your control and what's not, you're taking massive amounts of ownership. So if you don't execute, it's your fault, and guess what? That sucks. But that's how we make crazy changes and change our life.
[music]
0:00:27.2 Jared Hamilton: What's going on, friends? Welcome back to a brand-new episode of Dieting from the Inside Out. I'm your host, as always, Jared Hamilton, and I think my voice is about back to normal. Man, if you were here for the last episode, I may have sounded quite a bit different. I'm not sure. I don't know what it is, the past like week and a half, my voice has been shot. So I think we're about 95% of the way back. So I'm hoping to be sounding a little bit more normal, but nonetheless, we are here and I appreciate you being here for the show. If you have not yet subscribed yet to the show, be sure and do that. It means a lot, and I don't want you to miss out on any of the cool stuff coming down the pipeline for you.
0:01:03.5 Jared Hamilton: Today is a little bit different of an episode. I know we've been cranking a lot of guest episodes lately, but this is a solo episode, because I've noticed something. What I'm gonna show you in today's episode is what I'm calling the All Season Plan. Because at the end of the day, if you are not able to make progress and move forward in all seasons of your life, good, the bad, the uncertain, the crazy, the unpredictable, then you just won't make it. So, today, I'm gonna actually give you my All Season Plan. This is some like client secret shit and some other cool stuff for you. So that's what we're gonna get into in today's episode.
0:01:38.8 Jared Hamilton: Now, before we do all of that and before I pull back the curtain, so to speak, we do have a big thank you to the sponsors of the show. Sponsor number one, FlexPro Meals. You guys know I love my FlexPros. I get people asking me quite a bit any more about like if I actually like them. Like that's what's funny, is this shows you how fucked up the sponsorship world is in the fitness industry, where it's like, "Well, do you actually like those, or you just say you do 'cause they're paying you?" But no, in all seriousness, I love FlexPro. To be honest, I try to travel with them, especially when I can. Like I mentioned on the last episode, I was just in St. Louis. I took a whole bunch of them with me there. I'm about to have a few trips coming up here soon, so I'm hoping I can get them in a carry-on on a flight. I'm not sure if they will let me in or not, but either way, FlexPro is such a staple in my day-to-day, because I don't know about you, this feeds very well into the All Season Plan.
0:02:29.4 Jared Hamilton: But when it comes to making progress and navigating life, it can be really difficult with things that are not normal, things where times are crazy and chaotic and stressful and uncertain and all these things. Well, the last thing you need to be really worrying and thinking about is your meals, right? I don't want you to have to be freaking out and worrying about all the stuff and spending extra money at drive-throughs or going to here or there, popping into gas stations all the time. Sorry, if you can see me on the video, I'm trying to adjust the fan above me. I'm trying to set it to a lower setting. And if you're not on the YouTube from when I say the video, you should definitely go check on the YouTube where we have all the podcast episodes at.
0:03:08.7 Jared Hamilton: But as I was saying, when it comes to your day-to-day with food, because that's what we know, is with fat loss and all the goals that you have, nutrition is arguably one of the biggest components. But if you're all over the place, running around from soccer game to kids' dance practice, to overtime, to school, to work, and you just find yourself living in drive-throughs and gas stations a lot, well, that's gonna impede results a lot. So, with FlexPro, it not only helps save you money 'cause it's cheaper than going through a drive-through, but it puts the things back in your control. You know what the macros are, you know what the calories are. It gets you on the offense for times like this.
0:03:43.7 Jared Hamilton: And just having them in your fridge all the time for when you need them is just super game-changing, at least for me. So if that's kind of your cup of tea, definitely go check them out, either at flexpromeals.com or hit the link below. But if you're into saving money, you should use my code Hamilton Trained, and it'll save you 20% at checkout. So, big thank you to them for being a longtime supporter.
0:04:00.9 Jared Hamilton: Sponsor number two is 1st Phorm. I actually don't have on any 1st Phorm apparel today. This is my Arete shirt. But anyway, 1st Phorm, guys, you know the story is. When it comes to the supplement world, supplements are not the end all-be all. They are meant to fill gaps you are missing with food. So if you're doing everything right, if you're... Your inflammation's low, you're getting all your fruits and vegetables every single day, if you're hitting your protein, if your recovery's top-notch, if you're sleeping well, your stress management is good, you're all good to go, well, then you probably don't need them. But for most people, that's not the case. For most people, they struggle with a lot of those areas, and those areas just are not getting filled with food. So, that's where we do lean into supplementation.
0:04:39.4 Jared Hamilton: So, if you are in that world, I would highly suggest looking into what 1st Phorm is got going on, because the other dangerous part of the world is in the supplement world, is it's extremely unregulated. Most people are just going to Amazon trying to find what's cheapest and taste the least shitty. And a lot of those companies are made in someone's basement, or they're not as accurate on the label, so to speak, or they're using questionable ingredients, or they're resourcing the product in the cheapest, not-so-great-manner possible. So, at the end of the day, I want to make sure your money is going to places that are actually giving you the products that they're promising, that are actually giving you the right quality. So that's why we work with 1st Phorm. And it's been the, the dopest partnership ever. So, if that's your cup of tea, definitely you go check out the link below. When it comes to the 1st Phorm stuff, there is a free shipping. If you spend over $75, there is a free shipping option down there. But otherwise, let's get into the rest of the show on the All Season Plan.
0:05:40.6 Jared Hamilton: So before we get into the All Season Plan, the very first thing I want you to really understand is what I'm calling the all-season mindset. Because here's the truth: When it comes to the All Season Plan, I've got you when it comes to the tactics, the strategy, the game plan on how to dominate and crush and just get amazing results in every walk of life there is. We do this with clients every single day. We build our clients their own all-season plans, one of the biggest reasons people apply for coaching. But here's the thing: Because of how the mind works, because of how psychology works, if you do not have what I'm calling the all-season mindset, none of the tactics and strategies will work ever.
0:06:22.5 Jared Hamilton: Because here's the truth: Your mind, your headspace, it's why we call the podcast Dieting From the Inside Out, is because you have to get the inner game up here taken care of first. It's almost as if like imagine your kid's going to school and they are just determined it's gonna be the worst day ever. They're like, "Nope, today's terrible. It's gonna be a horrible day," he could literally like win the lottery and it would still be shitty, or he may not see that opportunity to win the lottery, or whatever the case is. If our minds are fixed on one thing, it's really hard to get another outcome. And it's like the old saying goes, "A closed mind is one of the most expensive things you can own." Well, the sad truth is, if you do not have an all-season mindset where you are determined and commit to and just ultimately decide to making progress in all seasons of your life, nothing else will matter strategy-wise. I can literally give you the blueprint, but if you do not have it in your head that you are going to make progress in all seasons, it's just not gonna happen.
0:07:19.1 Jared Hamilton: I talk about this in the reticular activating episode of the show way back that I did, I think, last year, early this year, that it's your reticular activating system, it's part of your subconscious mind where it's showing you deep, deep down, subconsciously your brain, your RAS is showing you what's most important to you or what you spend the most amount of your thought process on. So if you are dead set on, "Tt's impossible to make progress or get results in hard seasons or rough seasons or the weekends or life or vacations," or whatever, your brain's gonna shield you from any opportunity. It's kind of like the concept of, when you get a new car, once you get a new car, you see it everywhere and then as soon as you sell it and buy another car, you now see that car everywhere. It's the same thing with this all-season mindset stuff, in the all-season opportunities and things like that. Because if you are... If you've already made the decision you're going to make progress in all seasons, your brain is now opening subconsciously all these areas where it's going to show you where in all seasons you can make progress at.
0:08:23.3 Jared Hamilton: But if you don't have that all-season mindset and you are in a place where you're a victim or you make excuses, you're like, "Oh, I always struggle with the weekends," or, oh, you know, "No one makes progress through the holidays," or "You know what? Life is crazy right now. School is crazy, work is crazy," and you start making excuses, your brain will go, "Okay, we'll just show them that," and it will hide the opportunities from you to make progress in all seasons. It's no different. A lot of you guys know, I just bought one of my dream cars. I used to drive a Camaro and I would see Camaros everywhere, but I just got rid of my Camaro and I bought one of those newer mid-engine Corvettes. They look like Lamborghinis, but they're a Corvette. I just bought one of those. I see those everywhere now. I don't hardly ever see Camaros anymore. It's not that there's any more or less... It's not that like there's any more Corvettes on the road and less Camaros on the road, but my mind is now trained unconsciously to see more Corvettes, 'cause that's what I own now, and it doesn't see as many Camaros.
0:09:16.8 Jared Hamilton: Well, if you have the all-season mindset where you have decided and you have convicted yourself and you're like, "I'm going to make progress in all seasons. I'm gonna crush in all seasons. It doesn't matter what life throws at me, I'm going to find a way to make it work," your brain will open up a space and it will find the resources, the plan, whatever. But if you make excuses and you believe in your heart that you're just like, "Man, there's no way to do it. I just can't. I've never been able to, this sucks. Life is out to get me," whatever the case is, and you're just a victim about it, you could have every opportunity in front of you to make progress, but your brain will hide it from you.
0:09:53.1 Jared Hamilton: So, the all-season mindset is something that you are having to decide right now. Pause this episode if you need to. The all-season mindset is deciding right now that you can and will and are going to make progress no matter what. No matter what's going on, you are going to make progress, or at least stop regress no matter what life throws at you. Okay? Now, if you're watching the video of this, you're gonna see my eyes drifting a little bit because I have my notes, but there's a very specific thing I'm pulling my notes from that I'm going to offer you access to completely for free. We'll just say I made something that if you... Well, I'm not gonna get into it until the end of the episode, so you're gonna have to stick around to the whole thing to see what I'm talking about. But there's a thing I made that you're going to want. Like I said, I won't tell you what it is until the end of the episode, that you'll see me pulling my notes from.
0:10:44.9 Jared Hamilton: And trust me, you're gonna wanna stick around at the end, because the only way you can get access to this is with the instructions at the end of the show. So, let me just throw that out there. So now that we got the all-season mindset, you've decided that you can and will make progress in all seasons of your life. Okay? Now let's get into this, 'cause I have... This is a little bit fuller of an episode. So, what we're gonna do is I'm gonna have these different scenarios which throws most people off, but I'm gonna give you the different options, ideas, and ways to go about it, strategies, tactics to be able to make progress in every season of your life. Okay?
0:11:21.1 Jared Hamilton: I have this dissected into a lot of, if you wanna call it chapters, so I'm gonna pack this full and we're gonna go through... I'm gonna try to go through it pretty quickly. So, 'cause here's the truth: How I came up with this is, I think it's important to talk about. So I came up with the All Season Plan idea was, number one, when we have these interviews with potential clients, 'cause basically when someone wants to work with us, we don't work with just anyone with a credit card. Basically, me or my team interview you, you have an application call. That way, I can make sure that we're a good fit. 'Cause if I don't think we're a good fit, if I don't think you're ready, if I don't think that we can completely 180 your entire life, then we're not gonna accept you into coaching. We don't accept, like I said, everyone with a credit card.
0:12:01.1 Jared Hamilton: But one of the things that, throughout all these potential client interviews when people are applying for coaching, that I've found is that so many people just need what... It's organically come outta my mouth in these conversations, these amazing people, it comes down, it goes, "Man, it just sounds like you need the All Season Plan." 'Cause so many people that I have these talks with that have turned into clients, they're saying like, "Man, I do great until the weekend hits." Or "Man, I do great, things are going well until vacation season or holiday season, or the girls wanna go get brunch, or I go out to drink with the friends and family, or stress hits, until chaos hits, until the weekend hits."
0:12:40.1 Jared Hamilton: And so, to me, that just sounds like, "Man, you just need the All Season Plan. You need a plan that is doable in all walks of life." Think about it. Would you want to get on a plane with a pilot who can't fly through a storm? Probably not. Would you want to get on a cruise ship where the captain has never seen rough waters? Probably not. 'Cause here's the truth: The biggest mistake people make when they're trying to transform their body, their mind, whatever you wanna call it, and change their life, lose the weight, whatever, most people say, "Well, I don't wanna get started until things chill out, until life slows down, until holiday season's over," whatever.
0:13:14.2 Jared Hamilton: Here's the thing: I get why you feel like that naturally, but that's the worst thing you could ever do. Waiting is the worst thing you could ever do. We see people all the time, they go, "Well, that sounds good, but I don't want to commit to anything or do anything until I can be all-in." The problem is when you're not all in, the opposite is you're all out. And very rarely in life can we be all-in. Life is nothing but a giant hodgepodge of gray areas. And it's one of those things where, when it comes to this, if you're waiting till life slows down, stressful times go away, the travel schedule gets better, vacation gets done, the issue is if you wait till then, what's gonna happen when it gets busy again? Remove the emotion for a second. Logically take a step back, and ask yourself, "How often is life chill, smooth, relaxed, and easy?" What, maybe 10% of the time, 20% max? The majority of our lives are stressful, chaotic, uncertain, unprecedented, unexpected craziness, right?
0:14:14.3 Jared Hamilton: Well, if that's the majority of your life, wouldn't it make sense to have a plan that you can execute and make results happen when that's the majority of your life? That's what makes sense to my logical brain. But the problem is most people go, "No. I don't wanna do anything until I can be all in or until life slows down." Well, here's the hard truth: If you are waiting until life slows down, whatever the fuck that means, you are basically saying, once it speeds back up again or gets crazy again, you're gonna quit. Think about that. If you are saying to yourself, "Man, I don't wanna start this plan, the program, the diet, the coach, the whatever, until X is over, vacation's over, holiday season's over, life is better. Things slow down, work chills out," well, you know it's gonna get busy after that. So you're gonna wait till it slows down. If you were to get started when it chills out for like the month, it might, you're basically committing right now that you're going to quit, fall off as soon as life gets hectic again.
0:15:08.5 Jared Hamilton: Well, that doesn't sound very good to me. That sounds like you're living the ultimate rollercoaster with results. I don't know about you, that's not how I'd like to live. I would rather have a way to get results that I'm able to manage it in all walks of life. 'Cause the truth is, if you can get your results and hold and keep them, especially when life is crazy, you'll be good for life. We tell clients all the time when they're going through unprecedented times, where life is crazy chaotic, scheduling's crazy, travel's crazy, whatever, we tell them, this is like the gold mine for them because we can lean into this and give them the skills and the tactics and strategies to be able to navigate the rough waters so now they can go through life and never struggle ever again.
0:15:47.3 Jared Hamilton: So that's what I'm gonna get into here with the All Season Plan. I just wanted to preface it well. So, sorry, I should have had a water up here with me while I'm podcasting, but we'll see what happens. Excuse me. Okay, so let's get into the All Season Plan 'cause I know I keep rambling. So right out the gate, number one is out to eat. How to make progress when you go out to eat a lot. Well, number one, it's a balance, because if you're going out to eat every single day, it's gonna make things hard. But also that's really fucking expensive. So, I actually have four different approaches that we teach clients in a lot of cases on how to handle going out to eat.
0:16:25.1 Jared Hamilton: So number one, option number one with going out to eat, is do your research beforehand. This isn't a fool-proof one, but a lot of times, for the majority of times, let's say 90% of the time, before you go out to eat, just hop on Google and research the restaurant you're going to and pick the thing you're going to eat, like the whatever. Look at the calories, the macros, whatever you're doing, and make your decision way before you get to the restaurant. Most people know where they're going to eat at. So, one of the easiest ways to do this is if you know you're going out to date night tonight or you're going out to dinner with friends, just hop online and look at their menu, their calories, and make your decision there that fits within your plan. Easy.
0:17:00.0 Jared Hamilton: Now, you may say, "Well, Jared, I don't know, or the place we're going is a Mom and Pop hole in the wall. I don't know what... They don't have their calories listed." Well, the cool thing is they're these cool things called competitors. So if you go to this little hole in the wall burger joint in the middle of San Diego, well, that's fine, but there's a big chain called In and Out, or Five Guys, or Burger King. Well, it's not gonna be perfect, but it at least gets you in the ballpark. If you normally get the two-patty cheeseburger from hole in the wall San Diego restaurant, whoa, why don't you just go to fiveguys.com and see what their two-patty burger with cheese runs calorie-wise? Well, there, boom, done, easy. So that's one way to do it.
0:17:38.7 Jared Hamilton: Second way that we teach a lot of clients is the take half-to-go method. So here's the cool part. I, personally, if I'm going out to eat, I don't... Yeah, I mean, if I'm in the phase of tracking calories, it's one thing, but a lot of times, one of the things that I do personally is I just won't eat all of my food and I'll take it to go. So what's funny is, ironically at the time we're recording this, this is my wife and my anniversary. So we just had a day date just like an hour ago, and we went to one of our favorite hibachi/sushi restaurants. Well, they come out with these ungodly sized portions, and right now, I'm like slowly trying to just lose a little bit more weight, so I'm trying to dial my own portions back. So, I just didn't eat all my food. So, one of my favorite things to do for clients is order whatever you normally get at the restaurant. Don't get the salad that you don't want. Don't ask for a burger without the bun or whatever bullshit order, whatever the fuck you normally want: The pasta, the burger, the pizza, whatever.
0:18:31.8 Jared Hamilton: But when you order your food, order it with a to-go container. And then your server is gonna bring you, let's say the burger and fries and the to-go container, I want you to take half your order, throw it in the to-go container, set it aside and smash what's left on your plate, and there is your calorie deficit, and now you have a snack for later. 'Cause let's be real, if you force-feed yourself a whole meal now, you're still gonna have a snack later, so, why not just take half your meal, put it in a to-go container, eat the other half, that way, you're not feeling restricted at all, it's the same food, now you have a snack for later and there's your calorie deficit. Boom.
0:19:04.7 Jared Hamilton: Okay, number three, under going out to eat. This one, you gotta be careful with. Just budget for more calories. Where people go wrong is they take this one to an extreme. Most people who are going out to eat tonight, they will restrict, restrict, or fast all day to conserve calories for tonight. Don't go that far with it. You can budget your calories where if you know you're gonna go out to eat and have way more calories tonight, you can eat a little bit more conservatively or eat a little bit less than you normally would, so you have more calories for later. That's one of the options. What I don't want you to do is try to bank your calories and you're trying to restrict and starve and fast all day so you can have a calorie bomb tonight. The problem is you'll go into your dinner hungry as fuck and you'll binge-eat and it won't matter the calories you budgeted. So, what I'm saying is, don't go to an extreme and fast, restrict, or don't hardly eat all day so you can have a calorie bomb tonight. I'm saying there's one thing you can do, is just maybe budget your calories a little bit better so you have more to deal with tonight. Don't go to an extreme, but you can budget them a little better. Okay?
0:20:09.9 Jared Hamilton: And number four, this is a big one. Don't throw out the entire day, week, or weekend for one or two meals off. The truth is, when it comes to going out to eat, most people, it wasn't the meal that fucked them; it was everything else they did around the meal. Most people that I know that struggle with this, they'll have one or two meals, they'll go get brunch with the girls or they'll go get lunch with the family, or whatever the case is, and because they had lunch out to eat on a Friday afternoon, they say fuck it for the entire weekend. Or because you went and let's say got breakfast with your mom and then dinner with your girls, it's easy to go, "Oh, my diet is ruined. Fuck it," and you binge all day Saturday, Saturday night, Sunday, Sunday night, because you're gonna start over Monday. You're getting all upset about one meal, two meals max.
0:20:58.9 Jared Hamilton: Or I see so many people, they'll do it on a Wednesday, they'll go get... Their friend from out of town came to town, and they went to the local Mexican restaurant, had some drinks or some chips and salsa. And it was on a Wednesday, they go, "Oh, my week's ruined," and they binge-eat the rest of the day or the rest of the week. Well, don't do that shit. Treat it as what it is: A meal. Worst case scenario, just stop when you're full, back on track like nothing happened. But don't throw out the entire day, week, or weekend for one or two meals off. Okay? So that is your All Season Plan for going out to eat. Do one of those four, and you'll never miss a beat.
0:21:33.9 Jared Hamilton: Next. Vacation. This one is super simple. We have this conversation with clients all the time. So here's how to make progress every single time on vacation. Well, number one, you're never gonna make or lose results on vacation. Most people take a four to seven-day vacation. I don't know very many people at all that take a two, three, four, or five-week vacation where you're there for a really long time. But your average vacation is four to seven days. You need to go and enjoy your vacation. You should not be calorie-tracking, you should not be dieting; you should be enjoying your experiences with your family and friends or by yourself, even, on vacation. You should not be trying to diet or anything like that.
0:22:14.0 Jared Hamilton: Now, with that being said, for vacations, the way that we teach clients, don't make it a free-for-all, either. Because if you're going on vacation with free-for-all vibes, that tells me you're restricting too much when you're not on vacation, when you were leading up to vacation, you're getting rid of bread and you're not going out to eat, not drinking wine or whatever. But when going on vacation, don't let it go to free-for-all vibes. Here's your vacation anthem. Alright? No counting calories, no tracking, no nothing. Here's what your vacation anthem. Eat when you're hungry. Stop when you get full. Go back when you're hungry again. That's it. How simple is that? Eat when you're hungry, stop when you're full, go back when you're hungry again. 'Cause again, it's vacation, it's not that big of a deal. It's not your norm. You are going to be back in the swing of things like you do for your job as soon as you get back on whatever day you get back from vacation from. But that's it.
0:23:08.4 Jared Hamilton: When you're hungry, "Ooh, I should probably eat." Eat when you're hungry. As soon as you get full, stop. Stop when you get full. Even if there's food left on your plate. Don't force-feed yourself, don't be like, "Oh, I'm wasting food," and force yourself to eat it. Stop when you're full. And then guess what? Go eat more when you're hungry again. Done. That's it. That is how to conquer vacation. If you're spending your vacation stressing about food, stressing about progress, stressing about, "Oh my gosh, what's gonna happen? I'm gonna be so far off when I get back." You're wrong, number one. And number two, you are being enslaved by the one thing you thought you wanted, which is fat loss. You decided to get in shape, change your life because you thought it would make your life better, healthier, live longer, happier, all those things. But don't let this become the biggest impediment or obstacle of your happiness.
0:23:52.0 Jared Hamilton: You're literally on a vacation with your friends, family, or by yourself, making memories, having experiences and enjoying your time to relax from home and from work. Do not cloud it with now getting anxious and stressed out about diet stuff. Eat when you're hungry, stop when you're full, go back when you're hungry again. That's it. Okay? The problem is most people are addicted to their stress and chaos, and when you go on vacation, you have none of that 'cause work is back home, so you bring it with you and the only thing that you can which is dieting. Don't do that. Okay?
0:24:23.8 Jared Hamilton: Next, All Season Plan, weekend edition. Alright, the weekend edition. Here's the thing: Number one is one of the best things you can do for the weekends is go back to the section where I talked about going out to eat. Okay? Going out 'cause, let's say, most people on the weekends they go out to eat a lot. So, use the adage... So there's two parts to the weekends. Number one is, from a tactical standpoint, I want you to go back, for the weekend stuff, go back to the going out to eat part of this podcast. 'Cause again, that's where most people lose it.
0:24:51.5 Jared Hamilton: Now, there's a little bit more philosophical side to this with the weekends that we teach clients. Okay? 'Cause again, like I said, most people, where they lose it on the weekends, is because they let one or two meals off-plan, if you will. Well, that's the problem also, is if your plan doesn't account for going out to eat and being a normal fucking human, then you're on the wrong plan. This is why our clients crush. This is why our clients have no anxiety around this stuff, and they kill it. So, if your plan doesn't account for that and you view going out to eat as off-plan, well, then you're on the wrong diet. Okay? But the weekends, so from a tactical standpoint, go back to the going out to eat part of this.
0:25:28.2 Jared Hamilton: Now, from a little bit more philosophical standpoint. Number one is stop treating the weekends with... Basically, stop treating weekends different, leave in the rest of the week. Stop treating weekends differently than the rest of the week. Sorry, I'm getting all tongue-tied today. This means no fuck-it vibes. This means no "I'll start over Monday" vibes. This means no free-for-all vibes. Well, the problem is everyone who struggles has a different energy with the different days of the week. For example, Monday through Friday, people are in their soldier mode, rigid, alright, back on track, no fun, diet, on my diet, no cheats, no da da da da da da. And they're like got a stick shoved up their ass. That's their Monday through Friday.
0:26:10.0 Jared Hamilton: Well, then Friday, Saturday, Sundays, they're on their party girl vibes like, "Wooh! Free-for-all, fuck it, start over Monday. Oh my gosh, I deserve this cheat day," blah, blah, blah, blah, blah. And it's no wonder any progress you made during the week, you just lost it on the weekend 'cause you keep going on this giant pendulum of over restriction, overindulge. Restrict, restrict, binge, binge. It's the same thing. The problem is, I've said it for years, every day should be Wednesday. Everyone loves Wednesday. Wednesday doesn't have the Monday vibes, but it doesn't have the fuck-it Friday vibes. Every day is Wednesday. That should be your anthem. Okay? So, that's the first one, the more of the philosophical side of the weekends. Stop treating them like they're anything different. Every day of the week should be treated the same. You need to ease up your restriction and crazy rigidness on Monday 'cause you're like, "I'm gonna get serious," but you do that every fucking weekend... Or I'm sorry, every fucking week. So stop that. Stop being so strict and rigid during the week, and then stop being such a free-for-all on the weekends. Okay?
0:27:09.8 Jared Hamilton: Number two, the reason you're struggling so much with the weekend and falling off is because you're too strict during the week. That's literally the biggest thing, is that's why they call it the restrict/binge cycles, because the reason you're binging is because you're restricting. But the reason you're restricting is 'cause you went too hard on, let's say, the weekend. So, that's the biggest... That's step one, is stop going to the weekends with fuck-it vibes. Quit treating them like any other day of the week. But then on the beginning... Number two is on the beginning side of the week, the Monday through Friday, stop being so restrictive. Stop being so rigid, stop being so in line with a stick shoved up your ass, you're like...
[vocalization]
0:27:45.4 Jared Hamilton: Stop doing that. Because that's what's causing you to lose your shit on the weekends. It's no wonder like if you at work, worked for, I don't know, three weeks straight, 12-hour days, of course, you're going to crash on the other side of that. Because everything balances itself out. So if you go hardcore restricted, you're gonna end in a hardcore free-for-all binge. If you work really, really, really, really hard with no rest, you're going to crash on the other side. Things naturally balance themselves out, friends. So, it's no different here. So if you're going really restricted, really rigid, you are going to lose your shit every single weekend. That's why we have to break the pattern, 'cause it keeps feeding itself. The restriction feeds the binge; the binge feeds the restriction. Lather, rinse, repeat. Okay?
0:28:31.3 Jared Hamilton: Then number three... I'm sorry, I have a hair in my mouth. Stop saying fuck-it Monday as soon as Friday hits. This kind of is number one a little bit, for the weekends. Stop saying fuck it as soon as Friday hits. Because here's the thing: The other tactics that I'm gonna show you in this episode is going to help you make better decisions during the week, so, rest assured on that. But the third part of the weekends is stop saying, "Fuck it, I'll start over Monday." Because when you say, "I'm an all-or-nothing person, I'm gonna start over Monday," you say, "Fuck it, I'm gonna start over Monday," what's gonna happen is, this is leading to what we call the Last Supper mentality. Because you're so restricting and so rigid, it's like you're not allowed to have pizza, so on the weekends, you're like, "Oh, I'm having pizza. Fuck. Alright, fuck it. I'm gonna get started back on Monday, which, I'm not allowed to have pizza, so I don't know when I'm gonna have pizza again, so I'm gonna eat all the fucking pizza the Friday, Saturday, Sunday."
0:29:31.1 Jared Hamilton: Stop that. Have pizza on Monday. Literally, everyone should just have a slice of a pizza or two on a Monday. But do you see what I'm saying? This is why you're struggling with weekends. Number one is because you don't know how to... On the tactical side, you're not going out to eat with the right strategy, so we already talked about that. But then these three philosophical reasons. Number one is 'cause you're going into the weekends with a free-for-all fuck-it vibe. Number two is you're restricting too much during the week, which is causing the weekends to go batshit crazy. Then number three, you keep saying fuck it too much as soon as your plan gets thrown off just a little bit, like, "Oh, fuck it. Start over Monday." Stop. Okay?
0:30:05.9 Jared Hamilton: Next. All Season Plan, drinks edition. Alcohol. Here's the thing: You should not be drinking that much, if we're being real. If you're a daily drinker, you gotta stop that shit. Sorry, I hate to break it to you, but you drinking really consistently is going to fuck with all sorts of results. Can you have alcohol in moderation? Yes. But drinking every single day, every single night, like four, five, six times, seven times a week, it's gonna fuck up results. Just honest to God. And let's be honest, if you're needing to drink that much, we may need to have a different conversation. It's not what this episode's about, but you should not... But generally speaking, you're gonna have a really hard time getting to your goals if you are drinking that consistently, so I'm just gonna throw that out there. But can you drink in moderation and still lose weight and get to where you wanna be? Absolutely. So, I have one, two, three, four little hacks with drinking.
0:30:57.1 Jared Hamilton: Number one: Pick a low-calorie drink. Literally. I'm not the alcohol expert, I don't drink a whole lot just 'cause I'm a basic boujie bitch and I have to be in a really weird mood to wanna drink. But with that being said, there's a calorie-friendly version of every single drink there is. You can go straight spirits, you can do... I enjoy a whiskey Coke for myself, but I order a whiskey Diet Coke. Or you can get... If you're a margarita person, you can order skinny margs. There are so many things you can do to just get lower calorie cocktails and lower calorie drinks. You don't have to go have these crazy high-sugar, high-calorie drinks all the time. Those are also gonna make your hangovers worse and give you a headache. But just number one, easiest way to do is just pick a lower calorie drink. Okay?
0:31:45.4 Jared Hamilton: All Season Plan, drink edition, number two: Match one drink with one to two waters. So, I know it's not very exciting, but instead of... Let's say you go out and or you're with some friends, you're at a party, whatever. Let's say you would normally have five drinks. Well, you're not allowed to go get drink number two till you have the equivalent of drink number one in a water. So let's say you're a beer person. Instead of drinking five beers straight, and if you're a beer person, that's easy to do, one beer, one water. That was the same size of that beer. Now you can go get beer number two. Beer number two, before you can have beer number three, you have to have water number two, whatever it is. If you're a wine person, same thing, glass of wine, glass of water. Glass of wine, glass of water. It doesn't matter. Match what you're drinking with water.
0:32:29.6 Jared Hamilton: Because here's what's gonna happen. Number one, you're gonna drink way less, 'cause you'll be pissing left and right. So you're going to unconsciously drink less because you're matching your liquid with water. Also, you're not gonna get fucked up quite as much because you're not drinking as much, but because of the water and stuff like that. So you're not gonna get hangover as bad, and you're gonna end up not drinking as much, which means your inhibitions are gonna stay a little bit better, because we know when inhibitions go south, you're having a binge fest at Taco Bell, sounds really, really good after a night of drinking. So, I can attest to that. So, that's my number two for drinks, is match one drink with one to two waters and you'll be good. Okay?
0:33:08.6 Jared Hamilton: Number three, drink edition. Use the other strategies, like I said, in the eating out portion of this for navigating food with drinking. 'Cause here's the thing, is very rarely is it just drinks; it's usually always food with drinks. And that's where a lot of people go south, it's not necessarily the one or two drinks; it's the bar food that goes with it, where the 300-calorie, 500-calorie evening turn into a 3000-calorie evening. So, number three is use the tactics I showed you in the drink section of this, okay?
0:33:35.2 Jared Hamilton: And number four, this is a big one. Have a meal planned and ready to go for you when you get back from drinking. 'Cause here's the thing: A lot of people when it comes to alcohol and fat loss, the issue isn't always the alcohol. The issue is what they do to food after they're drunk. [chuckle] So, for me, back in my college days, and for me, back when I used to go out and drinking with my friends, because we all go get drunk or will be drinking quite a bit, man, I could slam food like nobody's business. We'd go next door to a pizza restaurant and I'd have four or five slices of pizza, or we come home and all of a sudden the pantry is right there and you just raid all the cereal and all the crackers and whatever, the ice cream or... One thing I used to do is, I would just kill a Taco Bell. I'd have whoever was driving us just swing through Taco Bell and I'd easily get 3000 calories worth of Taco Bell. But that's the thing, is when you've been drinking a lot, it's easy... 'Cause inhibitions are lowered, it's easy to make really fucked-up decisions and end up going off the deep end calorically with food.
0:34:34.0 Jared Hamilton: So, one of the easiest ways to do this is if you were going to go drinking tonight, before you leave, have a meal ready to go for you when you get home. This could be like a deli meat sandwich and some fruit. This could be some Gatorade and maybe like some meal that you made or leftovers from the going out to eat, whatever it may be. But have a meal ready for you, 'cause you're gonna come home with your drunken stupor and you're not gonna feel like making food. And if you don't have food made, you're gonna binge on whatever is in your pantry. So, number four is have a meal ready to go for you, this way, when you come home, your plan is in place. So, hopefully that helps with that.
0:35:11.9 Jared Hamilton: Next. Home stretch, guys. I know we're like, what? 30 minutes in. Well, I'm trying to finish and not go too crazy long. Sorry if I'm sniffling. My allergies are still pretty bad. This is one of my favorite ones to talk about. The All Season Plan, stress and chaos edition. Like we talked about the beginning of the show, you're gonna be hard-pressed to have life without stress and chaos. The majority of your life unfortunately is gonna have a lot of stress and chaos and unprecedented things. And the natural thing that we all want to do is crumble into the fetal position and go, "Fuck this," and drop whatever we're doing. "Oh, I'm gonna do this later. Fuck it. Now, it's not a good time." It's the worst decision you can make.
0:35:50.6 Jared Hamilton: So, there is a strategy we teach clients that is been the most proven thing that works every single time. So, one of the things that we do... 'Cause here's the thing, one of the biggest reasons we also coach a lot of people during stress and chaotic times is because most people, when left to their own devices, they regress, they fall off a sabotage, and things get bad. It's one of the biggest reasons people apply for coaching. But one of the coping mechanisms and strategies that we teach our clients is what I'm about to share with you. When life gets crazy, when life gets stressful, when life gets unprecedented, I want you to do this: I want you to pull out a piece of paper. I want you to draw a T-chart. Okay?
0:36:27.9 Jared Hamilton: On the left, I want you to write, what's not in my control or put a giant X. What's not in my control. On the right, I want you to either put a check mark or write, what is in my control. So right now you have a T-chart. On one side, you have an X or what's not in my control. On the right, you have a check mark or what is in your control, categorized. Okay? Now, before you make any decisions like things are going batshit crazy and you're like, "Oh, I might quit. I might throw in the towel. I don't know what to do," whatever, you're overwhelmed, take a step back, we don't make decisions when we're in a heightened emotional state like this. I want you to take inventory. I want you to write down everything that is in your control and everything that's not in your control. Okay? So let's say for you, life is crazy, work is overtime, kids are being terrorists, and you have all these events and things are just going nuts. Work project, school, doctor visits, kids' soccer practices, whatever. You got a lot on the plate. So I want you to take inventory.
0:37:27.0 Jared Hamilton: What's not in your control? How about the fact that you're not home more than five minutes? How about the fact that you can't control how many calories are in the events that the pitch-ins or the lunch-whatevers that you're going to? How about you can't control the fact that your kids are sick? You can't control the fact that your husband's being an asshole. You can't control the fact that you literally don't have the time of day this week to get a workout in edgewise. Okay? Sucks, you're like, "Oh, I feel hopeless." Well, let's take inventory. What is in your control? You can bring a water bottle with you. Whenever you do eat, you may not know what the calories are in everything, but guess what? You can stop when you're full. You can not say fuck it and start over Monday. You can be back on track ASAP as soon as life... As soon as things do open up a little bit, you're not quitting and waiting until life chills out, but you can also not throw a pity party and say... And then as soon as you have the opportunity, like, "Okay, I can do my workout today. I can get a walk-in today. I can do part of a workout, even though I can't do a whole workout," right? You can throw a few granola bars or protein bars in your purse. You can make better decisions when you do have the opportunity to. You can still do your inner work and do breathing techniques while you're waiting for your kids at dance because you're getting anxious.
0:38:40.4 Jared Hamilton: There are always things in your control. And if you're going, "No, Jared, there's not," I'm telling you, you're lying to yourself. There's not a case you do not have control over at least one or two things. 'Cause the truth is, when life hits you sideways and stress is at an all-time high and chaos is at an all-time high, you don't want a lot in your control list. You only need one or two things to, A, move the needle; and to, B, keep you grounded. So this is why, whenever life... Excuse me, this is why when life hits you sideways and stress and chaos is just rampant, you need to stop just for a second, take a deep breath, take inventory over what's in my control and what's not.
0:39:18.0 Jared Hamilton: And then what you're gonna do is for the things in the not in your control list, big deep breath, you are going to mentally release all of those and give zero bandwidth to them. You cannot control it, it's not on your radar anymore. And then the things that are in your control, you're going to take bold, ruthless action. Because here's the truth: You know what makes stress and chaos even worse? Is when you're trying to control things you can't control. Imagine this. This is different analogy. Imagine it's raining right now and your car windows are down. And instead of putting up your car windows, you're trying to stop the rain. That's the majority... That's literally the equivalent of what most of you are doing when stress and chaos hits. You're focusing on all the shit that you cannot control. It would be like me trying to stop the rain.
0:40:07.6 Jared Hamilton: I don't know how close you are with God, but you can't do that, like you're not stopping the rain. But what can you do? Put your fucking windows up, get an umbrella, put a rain jacket on. It's the same thing here. When stress, chaos, and life hits you in the teeth, priorities may change, things are gonna come up, things are not gonna be perfect. But guess what? You have controllables that can be controlled. But the vast majority of people struggling are hyper-fixated on what is not in their control. They're focused on what their friends are doing. They're focused on their problems. They're focusing on their shit, like a medical condition, or a hormone thing, or the fact that their three-year-old kept them up all night last night, or the fact that their boss is an asshole, or politics, or the economy, or whatever the case is. You can't control that shit.
0:40:49.3 Jared Hamilton: But what can you control? Things like stopping when you're full. Things like taking some deep fucking breaths to chill out. Some things like doing your best. Holy shit. You can always do your best. But saying, "Fuck it. I'm an all-or-nothing person," is not your best. Doing a part of a workout when you can't get your full workout in, still doing a little bit. 10-minute walk is better than nothing. Doing an at-home workout when you don't have time to get to the gym, but doing a quick little five-minute circuit, boom. You have no idea what's in your... You have no idea. Like, if you're struggling with this, you have so much in your control.
0:41:24.1 Jared Hamilton: I remember, I wasn't gonna tell this story, but it just came to mind. I won't mention her name. I had a client one time. She had an extremely horrible case of lupus. She was probably one of the most... She was resilient as fuck. But from a physical standpoint, she had probably one of the roughest conditions I've ever seen. She had lupus. So, if you know anything about that, it's terrible. And we would have to audit her program on the daily, depending if it was a good lupus day or a bad lupus day. But she was the epitome of what's in my control and what's not. If it was a good lupus day, she might walk around her block. She might go to the grocery store. She might like take a couple of laps around the house, right? If it was a good lupus day. She's like, "Oh, it's a good day. I can go do a couple of laps around my neighborhood. I can go walk around the block. I can like go do my errands."
0:42:15.5 Jared Hamilton: If it was a bad lupus day, she might just go high-five her mailbox. Like all seriousness, her plan was walk outside, go high-five her mailbox and come back in. 'Cause that's all she could do with lupus. 'Cause it was a bad lupus day. Or if it was a really bad lupus day, she couldn't get off the couch. So if it was a really bad lupus day, all she did, we meditated, had her journal, and I had her be really, really diligent over her nutrition. 'Cause that's all we could control. We couldn't control her physical stuff 'cause lupus was like being terrible, but she could control her nutrition. And guess what? It was ridiculously grounding. And guess what? She made progress. How crazy is that?
0:42:55.2 Jared Hamilton: But I promise, you have way more in your control than you realize, but you're choosing to not look at it. Because once you look at it and go, "This is the list in my control," you're now held accountable to that list, 'cause if you don't do it, guess whose fault that is? It's yours. It's easy to go, "Life is stressful. Life is too busy. Life is crazy. I don't have time," and you're giving the ownership over there. So when you take inventory over what's in your control and what's not, you're taking massive amounts of ownership. So if you don't execute, it's your fault, and guess what? That sucks. But that's how we make crazy changes and change our life. So stress and chaos edition is make that T-chart. What's in your control, what's not. Take bold action on what's in your control. Forget what's not. Lather, rinse, repeat. Okay?
0:43:52.5 Jared Hamilton: Next, last one. Last one for the All Season Plan. All-season, plan holiday edition. This is always a fun one to talk about. Fun fact: One of my favorite times to take on clients during the holidays. Literally, I love it when we get clients between November and December, 'cause it's crazy, right? Between October, Halloween, Thanksgiving, and November, Christmas, December, New Year's, January, most people lose it. Most people say, "Fuck it, I'll start over in January," and October, November, December, January, they like fuck off, so that entire, those four months, they just shit the bed. But my favorite is when a client says, "Alright, let's rock and roll, let's do this." And it's crazy what happens to that person, 'cause if you can get your shit together during the holidays... And here's the thing: You can get your shit together during the holidays while still enjoying them. Those are not mutually exclusive; you can have both. Your life will never be the same.
0:44:48.1 Jared Hamilton: So here's how we teach our clients All Season Plan vibes with the holidays. Understand this. Number one, it's called a holiday, not a holi-season. One of the biggest ways people go south is they turn a holiday or a holi-meal into a holi-fuck-it-free-for-all. Because here's the thing: When it comes to the holidays, if you have a holiday, say a busy week, big family, where you've got like three or four Christmases, or you've got this event and then this event and this event, treat them all exactly like what they are: Individual meals. The problem is most people will... Let's say it's Thanksgiving season, and you have a Thanksgiving dinner at grandma's house on Monday, but then you have Wednesday, your aunt's house, and then Saturday morning, you have, I don't know, your other grandma's house. Most people say, "Fuck it, my week's ruined." I see three meals. Three meals. Because as soon as you go to one and it's over, you're back in business. Okay? So, don't throw out the entire day, week, month, season because you have a couple meals that aren't your day-to-day. Okay? Because again, if you're on a plan that doesn't allow for this kind of flexibility, you're on the wrong plan, and you need to work with someone like us.
0:45:58.2 Jared Hamilton: So here's your plan. Here's the best way to approach the holidays. Step one, keep things business as normal up until you walk through the doors of the event. As in, I remember one thing I used to do wrong, I used to struggle with, is we would, let's say go to my grandma's house for like a late lunch around 2:00 PM. Well, I would say, "Fuck it. I'm gonna go ballistic at grandma's house. I can have whatever I want. I can have a binge-fest for breakfast." No, no, don't do that. Keep things business as normal, which means get your workouts in, get your inner work in, which means keep your nutrition in check. Like, we tell clients, use the doorway going into grandma's house as your trigger. Right? It's almost like you go to work and you clock in and that's your trigger, and then you're at work and you're in work mode, and then when you leave work, you clock out and you're in home mode.
0:46:42.9 Jared Hamilton: Same thing here. Keep things business as normal until you go to the event. You go to grandma's house. As soon as you walk in grandma's house's doors, you are now on eat when you're hungry, stop when you're full, go back when you're hungry again mode. Okay? And then as soon as you walk back out the doors, boom, you're back to normal business. That's it. So you weren't even off-plan. Your plan was just tweaked a little bit. So if you're like, let's say calorie-tracking, you're calorie tracking like all the way up until you go to the event, everything's normal. You walk in grandma's doors, boom, you're in now, eat when you're hungry, stop when you're full, go back when you're hungry again mode, then as soon as you're done at grandma's house, you walk back out those doors, you're now back to business. You're not in fuck it, you're not in restriction. You're back to normal, the normal choices you make, the normal plan. That's it. How simple is that? How doable is that? That's the plan for the holidays.
0:47:41.2 Jared Hamilton: That's the thing, is you don't need this big, crazy, overwhelming plan. You need simplicity, man. You need something that's so doable and so arguably easy and simple. You don't need complexity. Because here's what I don't want you to do: I don't want you to say fuck it because you have another event in three days or even that night. I know you may have... Growing up, I would have so many holidays in the same week. But just because you have an event later that afternoon or the three days, don't say fuck it and screw it for the rest of the week or whatever time period that is. Treat each event like the event that it is. And then as soon as you leave, you're back to business like nothing happened. 'Cause you weren't off-plan. It was part of your plan.
0:48:25.8 Jared Hamilton: That's the thing people don't understand. You going to dinner, you going out to eat, you going out having fun on the weekend, you having some drinks, you having a holiday, you having some stress, you are not off-plan. It's part of your plan. You have to be malleable. The problem with transformation with most people is they're living this one married rigid system and if it's not perfect, they're off-plan, like, "Oh, what's the point?" Your life is meant to be lived malleable. Think about your day-to-day. Think about your marriage. Think about your kids. Think about your work. You're rolling with punches all day. Things pop up all the time, but guess what? You adapt. You go, "Ooh. Can't go this way. What else way can I go? Let's go this way." It's no different with this.
0:49:08.6 Jared Hamilton: This is why when people say, "Oh, I'm an all-or-nothing person," it's bullshit. You're not an all-or-nothing person anywhere else in your life. You just pretend like it is... You just pretend like you're one here in weight loss to validate your bad decisions. So stop that shit. So that is it. That is your All Season Plan. I think I covered just about everything. So we have All Season Plan. We have the all-season mindset we talked about. We have your All Season Plan, going out to eat edition, vacation edition, weekend edition, drinks edition, stress and chaos edition, and holiday edition.
0:49:40.4 S2: Now, to fulfill my promise, the only notes I had was off of a very specific resource. So, here's the thing: I actually created this, an actual PDF, called the All Season Plan. It is a PDF where... Because I know this was a lot, this is like what? Almost 45 minutes? This is a lot to digest, to remember, and we got into a lot of stuff. So if you want basically the pocket-sized version of this, there's no videos in it, it's all just pages. Each page is like, "Here's the all-season mindset. Out to eat edition," they're all one... They're single pages. It's a PDF, it's totally free. You can download it straight to your phone. I created it for this reason, so you can have a go-to, like, "Ah, something's happening. I'm going out to eat and I don't know what to do." You whip this out. So that's available to you, it's completely for free. To be honest, I could charge you a lot of money for this, but because I just want to help you, I have it completely for free.
0:50:37.2 Jared Hamilton: So if you want it, what you can do is... What I'm going to have you do is, right now it's actually saved in my Facebook group. So what's going to happen is, the All Season Plan is saved in my Facebook group. If you go to the... It's in there, you can either go to the Files tab, and it's saved right in there, inside Fat Loss Simplified. So if you're listening to this, there's a link below. You can go to my Facebook group called Fat Loss Simplified, click on that. Request to join if you're not already part of it, it's totally free to join, and then just go to the Files tab, and you can download it right then and there, and then you'll be good to go. So, this way, this way, you'll always have it. Like I said, I'm just going to put it in the Files tab, that way you can always have it for your resources, your go-to. So, if you want it, it's there; if not, no big deal. But yeah, I have it all in a PDF pocket-sized version where you can just grab it and go. No videos, no nothing.
0:51:31.7 Jared Hamilton: So, I hope you enjoyed today's episode. I hope there was a lot of value in it. So, before we go, I do have a few things, and a little bit of housekeeping. Number one, if this was helpful, please share the episode. Screenshot it, throw it on your story. If there was a part of this that resonated most with you, share about it, send it to a friend that struggles with this stuff. 'Cause that's the thing, is if you struggle with this stuff, you know your friends are. So, share this with your friends who are struggling, that way, they don't struggle as well, 'cause also remember, the better they do, the better you do, because the more winners we're around, the more we unconsciously win. Okay?
0:52:03.6 Jared Hamilton: Next, be sure and subscribe to the show. We're everywhere right now. So if you're into watching your episodes, go watch us on YouTube. The whole length of this and all my other episodes are on YouTube. If you have not checked out the podcast site, dietingfromtheinsideout.com, we have all things the podcast touches there, including the transcription. So if you like to read over your podcast blog-style, we have all episodes transcribed beautifully done with graphics, with all sorts of cool stuff, with show notes, the whole nine yards, with timestamps, everything, on the podcast site, dietingfromtheinsideout.com. So you'll wanna go check that out. Nonetheless, you should just check it out because I'm super happy with it, it's incredible.
0:52:41.4 Jared Hamilton: Now, if you're listening to this and you're not quite sure where to go or what to do and you're feeling kind of lost, we have a few options for you. Number one, the best of the best is if you are struggling, and really want help, you could always apply for coaching. The best and fastest way to fast-track your results with the least amount of potholes, so to speak, is learn from someone else's mistake. So this is why we coach. So if you want no pressure, this is not a hard pitch or a hard sell, but if you really want to expedite your results with the least amount of mental bandwidth and with the least amount of friction possible and you're tired of the back and forth and it's just not happening for you and you've been struggling for a long fucking time, apply for coaching. I'll leave a link below where you can schedule a call. That way, we can even see if it's the right fit or not. I don't play the hardball game with coaching. We don't accept everyone. Our coaching is not for everyone, and you have to qualify to even get in. So, if you're into that and you're really ready to take things to the next level and you want to see about working together, then apply below and we'll hop on a call and see if we're a good fit or not.
0:53:40.6 Jared Hamilton: Next, let's say you're not quite ready for coaching yet. Let's say you're like, "Ah, I don't know. I don't know you as much. I want to get to know you more. I don't know if I'm ready for that type of commitment," I totally get it. So I have some other stuff for you. I have a free course. So if you're brand-new to this game and you're not quite sure where to get started with even losing weight the right way or what sustainable weight loss even looks like, so you'll want to go through my free course. It's called the Fat Loss Checklist. It's a five-day email mini-course. Five days, it goes straight through your email, and just click the link below. Tell me the email you want me to send it through, and you'll be good to go with that. Okay?
0:54:14.5 Jared Hamilton: And then lastly, if you are alone, if you are struggling because you just feel like you're lone wolfing it, your husband doesn't get it, your kids aren't supportive, your friends are kind of crabs in the bucket, whatever it is and you're just like, "Fuck," you don't have any support, you don't have anyone encouraging you, you don't really have anywhere where you can lean into to get support and get help and get loved on, well, I kind of cultivated a special little spot called Fat Loss Simplified, where I told you this PDF guide is at. If you're not part of that group, you should join because there's nowhere else on the internet like it. And I built it for this very reason. It's completely for free. You don't have to pay a dime to join the group. I put some of the best content that I have outside of the podcast into that group. And I put so many other people just like you who have your same struggles and who are winning in that group, because so many of your problems will go away if we just get you around the right group of people. So, I made that. So this way, inside Fat Loss Simplified, you can go there to get loved on, to get support, to get accountability, to get help, to get more support and get answers to your questions. And that's there for you. So if that's kind of your cup of tea, go hit the link below.
0:55:20.4 Jared Hamilton: Otherwise, that's it, guys. I really, really appreciate you tuning in. This was a lot of fun. Haven't done a solo episode in a minute. Kept it under an hour, so we're winning. Voice is coming back, so everything's good. I appreciate the fuck out of you. Thank you so much for being here. For real, I do not take lightly that you choose to spend your time, energy, and bandwidth with me. The internet's a dope place, so the fact that you're spending it here with me means a ton. Otherwise, I'm always here if you need anything. I love you. Be sure to subscribe and leave me a review. I'll talk to you guys next time.
[music]
All Seasons Mindset:
Before we get into the All Seasons Plan, I want you to understand that you need what I call the All Seasons Mindset.
I’ve got you on the tactics and strategies—we build clients individualized All Seasons Plans every single day—but mindset is key. If you don’t get this All Seasons Mindset, no tactics or strategy will work for you. Ever.
If our minds are fixed on one thing, it’s really hard to get a different outcome. You need to adopt this All Seasons Mindset—where you are determined to commit to making progress in all seasons of your life.
If you have been listening to the show for a while, you may remember the episode I did talking about the reticular activating system (RAS):
Your brain—your subconscious—will show you what’s most important to you.
If you believe deep down that you won’t make progress in all seasons—on vacation, through the holidays, during hard times—then your brain will ignore/hide opportunities for you to make progress.
If you develop the All Seasons Mindset, where you have committed to making progress no matter what your life circumstances at the time are, your brain will now be open to—and will actively look for—opportunities for you to progress in all seasons of your life, subconsciously.
You have to decide right now to adopt the All Season Mindset. Pause the episode—or take a break from reading—right now and commit to making progress no matter what life throws at you.
Why I created this plan:
I created this plan because, so often, when we are interviewing potential clients to see if we are a good coaching fit for them, I hear things like, “Man I do great until…”
It’s always something like until the weekend hits, or the holidays, vacation, brunch with the girls, or until life gets hectic, and I found myself saying, “It sounds like you just need an all season plan.”
You need a plan that is doable in all walks of life.
A lot of people are waiting until life slows down—until after the holidays, until they can be “all-in”—but waiting is really one of the worst things you can do.
The problem with waiting is that when you’re waiting to be all-in, you're naturally going to be just the opposite—you’re all-out. It’s very rare that life will ever allow you to be all-in.
Take a step back and ask yourself, “How often is life chill, smooth, relaxed, and easy?”
It might be 10% of the time.
The majority of our lives are stressful, chaotic, uncertain, and unexpected craziness.
If you’re waiting for life to slow down to get started, what happens when it speeds back up?
You’re going to quit.
So we need a plan that will work for the majority of our crazy lives.
Now, let’s get into the All Seasons Plan.
#1 - Going Out to Eat:
If you are going out to eat a lot, it's going to make things a lot harder—and it’s a lot more expensive. That aside, we do have 4 different tactics that we teach clients.
Do Your Research.
This isn’t foolproof, but the majority of the time this one works well. You simply google the restaurant, decide beforehand what you want to eat, and look up the calories/macros to help you make your decision.
This is one of the easiest things to do because, oftentimes, we know beforehand where we’ll be eating and it gives you the opportunity to be proactive and pick foods that fit within your plan.
If you are going to a small hole-in-the-wall or local place that doesn’t have their calories listed, look for a chain restaurant that has comparable items and use those macros. It’s not perfect, but it will get you an estimate.
For example, you could look at the calories for a Five Guys burger if you normally go to a local burger joint and they don’t have calories and macros available.
Take Half To-Go.
This is the second method we teach clients—and one that I do a lot, personally. You simply don’t eat all of your food and you take half to go.
Instead of getting the salad you don’t want or a burger without the bun—or whatever other bullshit—just get the thing you really want, but when you order your food, order it with a to-go container.
When your server brings out your food and your to-go container, take half of your food and box it up in the container. Then, you can smash what’s left on your plate—and you have the rest for later.
Budget for More Calories.
You need to be careful not to take this one too far.
Most people will restrict or fast all day in preparation for their meal—DON’T DO THAT.
What happens if you restrict all day is you go into your dinner hungry as fuck and binge, so the calories you budgeted don’t even matter anymore.
If you know you’ll be going out, you can eat a little bit less than you normally do and budget your calories.
Don’t Throw Out an Entire Day, Week, or Weekend for Being One or Two Meals Off.
This is a really big one. A lot of people I’ve known have struggled with this: you go out to eat and then just say, “Fuck it,” for the rest of the day or weekend and continue to binge all day or all weekend.
Here’s an example: Say you have a friend in town, it’s Wednesday night, and they want to go to a local restaurant. You go have some food and drinks and then you think, “Well, my week’s ruined,” and you binge the rest of the week.
DON’T DO THAT. Treat it for what it is: just a meal.
That is your All Season Plan for going out to eat. Do one of these four things and you’ll be good to go.
#2 - Vacation:
Realize That Most Vacations Are Only 4-7 Days Long.
You are not going to make or lose any real results on a 4 to 7-day vacation.
You need to enjoy your vacation. You shouldn’t be tracking, counting calories/macros, or dieting on vacation. Enjoy your experiences with your family.
That being said, don’t make your vacation a free-for-all. If you go into a vacation with free-for-all vibes, you’re restricting too much when you're not on vacation.
Here’s your vacation anthem: Eat when you’re hungry. Stop when you’re full. Go back when you’re hungry again. THAT’S IT.
It’s that simple. When you get back from vacation, you’ll get back into the swing of things—just like you do with work. Don’t let your health and fitness goals make you anxious or stressed.
Enjoy yourself. Eat when you’re hungry, stop when you’re full, go back when you’re hungry again.
#3 - Weekends:
One of the best things you can do here is go back to the section where I talked about going out to eat. Most people go out a lot on the weekends, so review that first section.
Stop treating weekends differently than the rest of the week.
This means no, “I’ll start over Monday.”
A lot of people start their week super rigid. On Monday, they’re going to stick to their plan 100%. Then Friday, it’s “Woo! I deserve this cheat day!” And they just do whatever they want all weekend and start over Monday.
Here’s the thing: every day should be Wednesday. You don’t have the over-restrictive vibes of Monday or the free-for-all vibes of Friday.
STOP TREATING THE WEEKENDS LIKE THEY ARE ANY DIFFERENT.
Stop being overly strict during the week.
The reason why you’re binging on the weekend is because you’re overly restrictive during the week. That’s why it's called the restrict-binge cycle.
It’s a vicious cycle that keeps feeding itself. You restrict, so then you binge, and then you restrict again because of the binge, and it keeps going.
Stop saying “fuck it” as soon as Friday hits.
Saying, “fuck it, I’ll start over Monday,” or “I’m an all-or-nothing person, I’ll start over Monday,” gets you into what we call The Last Supper Mentality.
For example: You tell yourself you’re not allowed to have pizza during the week, so Friday rolls around and you get pizza—and then you spend all weekend eating pizza because “you’re not allowed to have it during the week.” DON’T DO THAT. In fact, just have a slice of pizza or two on Monday and stop saying “Fuck it, I’ll start over.”
#4 - Alcohol:
You should not be drinking every day. I’m just being real, you need to stop that shit if you’re drinking every single day. It’s going to fuck up your results.
You CAN have alcohol in moderation.
The key is moderation. Not daily and not 4,5,6 days a week. It’s going to fuck up your results.
Pick a low-calorie drink.
There are calorie-friendly versions of every drink. If I’m in the mood for a drink, I’ll do a whiskey and diet c=Coke. If you’re a margarita person, go for a skinny margarita.
Match one drink with 1-2 waters.
For example: If you’re a beer person and you normally drink 5 beers, after your first beer, you aren’t allowed to go get beer number two until you’ve had at least one water that is equivalent in size to that beer.
It doesn't matter what the drink is—match what you're drinking with water.
What happens is you’ll drink less, you won’t get quite as fucked up, your inhibitions won’t go so far south, and you won’t get hungover as badly.
Use the strategies in the eating out portion.
A lot of times we have food and drinks together, so go back to that first section and utilize those strategies.
Have a meal planned and ready to go for you when you get back from drinking.
For a lot of people drinking isn’t necessarily the problem when it comes to fat loss—it’s what they do to food after they’ve been drinking. So have a meal ready to go for when you get back from drinking.
This could be fruit and a deli meat sandwich, some Gatorade, leftovers, etc. If you have a meal ready to go, you won’t just binge on whatever is in your pantry.
#5 - Stress & Chaos:
This is one of our most proven strategies with our clients: when life gets crazy, I want you to draw a T-chart. On the left, put “What’s not in my control.” On the right, put “What’s in my control.” Now write down everything that is and is not in your control.
For example: You can’t control what they’re serving at the luncheon you have to go to, or that your kids are sick, or that you can’t get a workout in. You CAN control bringing water with you, you CAN stop eating when you’re full, you CAN not say “Fuck it,” you CAN get back on track ASAP, you CAN do a partial workout.
So you aren’t quitting when things get crazy, but you’re focusing on what you can control. There are always things you can control.
When life gets crazy, stop and think about what is and isn’t in your control. Release the things that are not in your control, and take bold, ruthless action on the things that are in your control.
#6 - Holidays:
Most people during the holiday season—starting around October/Halloween—just fuck off for 3-4 months, and say “Whatever I’ll start over in January,” but you can get your shit together during the holidays WHILE still enjoying them.
Here’s the thing, it’s called a holi-DAY, not a holi-SEASON. Don’t turn one day or one meal into a free-for-all.
If you have a big family or a lot of events, treat them like what they are, individual meals.
For example: Monday you have Thanksgiving at your grandma’s house, Wednesday it’s your Aunt’s house, and then Thursday you’re at your other grandma’s house. That’s three meals. It’s not, “Fuck it, my week’s ruined.”
Don’t throw out the entire day/week/month that isn’t part of those meals.
Keep things as business-as-usual until you walk through the doors at that event.
Get your workouts in, get your inner work in, keep your nutrition in check.
Use the doors at the event as your trigger. Eat when you’re hungry, stop when you're full, go back when you’re hungry again.
As soon as you walk out those doors, it's back to business as usual.
You aren’t going off plan, it’s part of your plan. It’s that simple. It’s that doable.
Even if you have another event that night, you treat each event for what it is.
How to get your own FREE PDF copy of the All Seasons Plan:
The All Seasons Plan PDF is completely free. Download it on your phone so you have it with you and you can reference it anytime.
The PDF is available for anyone in the Fat Loss Simplified Facebook group. If you aren’t part of the group already, you can join here.
Once you’re in the group, go to the files tab and you’ll find the All Seasons Plan PDF right there.
Enjoy!
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