All or Something!

ALL OR SOMETHING: The Mindset Shift That Changes Everything

If there was one concept or skill that I could “download” into the minds of all the amazing women I am blessed to coach, it would be to fully grasp the "All or Something" mentality as opposed to the "All or Nothing" mentality.

Life is Messy

AND THAT’S OK!

Most people start their health and fitness journey with a perfectly outlined plan. But here’s the truth: life is rarely perfect. In fact, you will spend most of your life dealing with the imperfect, the distractions, the unexpected, and the inconvenient. It's rare that even one week passes without some sort of speed bump throwing a wrench in your best-laid plans.

These speed bumps and roadblocks can be both exciting, wonderful things and frustrating, disappointing, even painful events. On a grand scale, it could be that once-in-a-lifetime vacation to Spain, or the unfortunate accidental fall that results in a fractured leg. On a smaller scale, it could be a surprise birthday party from co-workers or your child coming home sick from school with a cold. All of these events can interfere with “the perfect plan” to achieving your goals.

The Danger of the "All or Nothing" Mindset

It's common for people to encounter a minor obstacle in their fitness or nutrition plan and then let that one slip-up spiral into a full-blown setback, giving up on their goals for the day, week, or even longer. Rather than searching for a quick solution or course-correcting right away, they often fall into the trap of all-or-nothing thinking, when in reality, bouncing back immediately is what truly matters. Think of it like spilling a little coffee on your shirt—you wouldn’t just toss out the whole outfit, right? A quick fix or change and you’re good to go.

-Missed Meal Perfection: "My lunch choices weren’t great because of a schedule change, so my day is shot. I’ll just try again tomorrow. "Why not try again for dinner? Why wait until tomorrow? Remember, you’re only one meal away from being back on track, so don’t let a single slip-up sink your ship.

-Weather Woes: "It’s raining, so I can’t go for my 30-minute walk. I’ll try again tomorrow." Why not make another plan today, like an indoor walk around your living room or an online yoga class?

-Future Delays: "I have a vacation starting next week, so I’ll start my new strength training plan next month." This type of thinking is a classic example of the all-or-nothing mentality. It assumes that if you can't follow your plan perfectly from the start, it's not worth starting at all. But the truth is, every day counts. Why not start today? By taking action now, you’re making progress, however small, and setting yourself up for success when you return.

This "All or Nothing" approach can be paralyzing. It’s rooted in perfectionism, and perfectionism is a recipe for burnout and failure. Life isn’t about doing everything perfectly; it’s about making consistent progress, even if that progress is imperfect.

Building Your Pivot Muscle:

The art of All or Something thinking!

The "All or Something" approach is about building a strong "Pivot Muscle." This is the mental muscle that gets activated the minute a roadblock (positive or negative) pops up. It’s the part of you that quickly asks, "What else can I do TODAY?" “How can I course correct RIGHT NOW?”

Instead of focusing on the negative (what you can’t do), this mindset encourages you to focus on the positive (what you can do). This simple shift in thinking can make all the difference in staying on track with your goals.

For example:

-If lunch wasn’t ideal, salvage the day with a nutritious dinner.

-If you can’t go for your usual run, try a new indoor workout.

-If a poor nights sleep has your strength training workout feeling too daunting, show up and go through it at 50% effort—anything that moves you closer to your goal.

The key here is to keep moving forward, even if it’s just a small step. Those small steps add up over time.

Flexing your pivot muscle might just be the most effective workout you’ll ever do, because it’s about more than just building physical strength—it’s about building discipline and self-commitment. When you learn to adapt quickly and find solutions in the face of challenges, you’re developing a skill that transcends the gym. This mental resilience and determination will serve you in every area of your life, from your career to your relationships, making you stronger and more capable in ways that truly matter.

Letting Go of Perfectionism

Once you’ve been tripped up by a roadblock, realize that the issue or misstep immediately becomes a part of your past and is unchangeable. Why dwell on it or let it defeat you? Why let it define your NOW or your future? Instead, move on and immediately focus on what you can do—not what you can’t.

We live in a world that promotes idealism and perfectionism in many forms, but life is not "All or Nothing!" That’s a fool’s game. Life is about "All or Something!" So, exercise that Pivot Muscle when challenges arise and just do something. Take imperfect action instead of throwing your day, week, month, or year out the window.

Conclusion: Harness Your Superpower: The All or Something Mindset

The "All or Something" mindset is more than just a strategy—it’s your superpower. It’s the ability to rise above the need for perfection and take action, no matter how small, in the face of life’s challenges. This mindset doesn’t just help you stay on track with your health and fitness goals; it builds the discipline, resilience, and self-commitment that are the true markers of strength. When you tap into this superpower, you’re not just conquering today’s obstacles—you’re preparing yourself to handle whatever comes your way, in fitness and in life.

So, don your mental superhero cape and remember: with the "All or Something" mindset, there’s nothing you can’t achieve.

Be StrongHer,

Coach Julia