Finally like what you see in the mirror.
Learn to embrace who you are, as you are while building your forever active lifestyle. Start here.
Learn to embrace who you are, as you are while building your forever active lifestyle. Start here.
The key to being successful with your goals AND maintaining the results is building your approach to achievement from the ground up. There’s a good chance you have never been taught how to do this. That’s okay, The the Your Level Framework can help. It was created for anyone working on living inside/out, on a fitness or weight loss journey but can also be adapted for anything else you’re working on.
The first decision to make is choosing the mindset you’re going to have. Choosing to genuinely believe in yourself and your capabilities from the beginning allows you to adopt a calm, deliberate approach to the actions your about to take. You then will use the actions you’re taking as reinforcement of the belief you’ve decided on.
Most people do the opposite. They hope that by taking action that eventually they will believe in themselves and their capabilities. This is how we fall into the impostor syndrome trap, where we never feel like we can do enough to be THAT person…we’ve ALL been there by the way.
Deciding you’re the type of person that is taking this type of action, right before you take the action lays the mental foundation that will take you further than you’ve been, down the path you truly want to go down. Now let’s talk about taking action and putting a system around it that gets results.
MDA's take what you think you're capable of doing now and scale it back to something that seems so embarrassingly easy, you'd feel sheepish telling someone you couldn't go beyond it. In practice, these daily actions would look something like this:
Exercise for at least 15 minutes, when you usually feel willing and able to do 30.
Journal for 5 minutes a day when you can normally fit in 10.
If these look too easy for you - that's the idea :) If not? scale them back further. Make your actions so specific you can look at them and answer how you're doing with them with a "yes" or "no". Remember: In order to get you on the path of becoming comfortable in your own skin and starting to live an inside/out life these MDA’s are the recommended starting point for anyone new to The YLF Philosophy.
Once you have the actions down, it's time to tie them to weekly goals.
Even though MDA's are setup to be easy to exceed, there's still going to be times where you can't hit them. That's why setting weekly goals with enough wiggle room is so important. Just commit to hitting each MDA goal at least a certain number of times per week.
Four is a great number, it gives plenty of slack and you'll start thinking of yourself as the fitness dynamo you are after exceeding your weekly goals every week for a couple months. What happens if you're not exceeding your goals? That's right! Scale them back a bit. Let’s talk about planning, executing and adjusting from week-to-week.
Weekly Look Ahead: Every Sunday you have a chance to look at how you’ve been executing, along with what you have coming up in the new week and set action focused goals for what you’re working on.
Midweek Adjustments: Wednesday is the perfect time to make any adjustments necessary to your follow through or goal setting based on how the week has gone so far, what’s coming up and what you know you’re willing to commit to to exceed each goal. Think of this as your halftime period that is giving you the opportunity to adjust and finish strong for the week. Ideally, you’ll get so in-tune with yourself, your goals and your execution that most weeks you won’t have to adjust anything.
Weekly Look Back: On Saturday it’s time to observe and note how your week as a whole went. It’s important to just observe your performance with as little emotion as possible. For anything you fall short on, these observations will show you where you can adjust the goal or your follow through plan tomorrow when you plan for the next week. For anything you exceeded, it’s equally important to celebrate in your head for at least five minutes what you were able to accomplish this week…nice job!!
It’s so easy to get caught up with concepts and content in the development space that you’re distracted from actually working on anything. That’s why I dedicate both daily podcasts “The Your Level Fitness Podcast & The Daryl Perry Podcast”, along with The Daily Email to this planning structure on the days mentioned above each week. Make sure you subscribe to both pods and sign up for the email.
It’s important to also have a systematic approach to regularly check-in with yourself and collect data points so that you can see the progress your making. Remember: the amount of change between one progress update to the next isn’t nearly as important as how things are trending over the course of months and years. Since the framework has fitness roots let’s talk about those updates first…
Every two or four weeks "you decide which" take a waist measurement, progress photos and get on the scale. Do all three so that one isn't being seen as more important than the others. Here's the "why" for each:
Waist Measurement: This is where most people carry their extra weight. If yours is elsewhere, measure that area instead.
Progress Photos: Take a front, side and back view picture, in your workout clothes.
Get on the Scale: I'd prefer you not use the scale to determine progress, but this would be the time to do it if you are. :)
Jot down and keep this info. After 3-4 progress sessions you should have enough information to tell how well you're doing on your program. Evaluate those results and adjust where necessary.
If you’re working on connecting with, appreciating and loving yourself from and at every stage of life “aka living an inside/out life”, you’re going to have to journal. How you record your thoughts is up to you. I personally use the Day One app. I’m not sponsored or affiliated with them, just love that I can voice memo, voice-to-text or write out entrees then easily organize them with hashtags.
A monthly check-in with how you’re feeling about yourself in all areas, then tagging it as #monthlycheckin in your journal is a great way to document your mindset in the moment, then see how things have been trending over the months and years. Anywhere between a couple of sentences and a couple paragraphs is plenty.
Personally, I check-in with myself often about a number of things when journaling but I find a monthly, overall check-in beneficial.
Most other self-development plans have their own progress updates structure. If the one you’re working on doesn’t, I’d journal about how things are going weekly, then writee a little longer update monthly.
Try this framework with any fitness goal, following any plan you wish. Keep trying your best and focusing on what's within your control. Your results will take care of themselves.
Hey there. I used to think that if I just found the right program or the perfect plan, everything in my life would finally make sense. I believed that happiness and fulfillment were things I could only access once I changed what I looked like or achieved a certain number on the scale. What I’ve learned over time is that the real foundation starts within me. That’s the core of living an inside/out life.
Hey there. When it comes to weight loss and fitness, one of the hardest lessons to learn is the importance of pacing yourself. Burnout is real. I know how easy it is to get caught up in the idea of pushing harder, doing more, and going faster. For a while, it might even feel like it’s working. But sooner or later, that push turns into exhaustion, injuries, or complete mental burnout.
Hey there. For over two decades I’ve watched the fitness and weight loss industry market against people’s insecurities. They tell you that if you change your body, you’ll finally feel good about yourself. The problem is, most of us know from experience that even when the weight comes off, the self-doubt and negative thoughts don’t automatically disappear. That’s why I’ve built an inside/out approach.
Hey there. When I think about what really makes a fitness or weight loss journey sustainable, it isn’t the new program or the latest challenge. It’s the boring stuff. The daily showing up, eating your food, doing your exercise, managing your stress, and making deliberate choices. That part of the process doesn’t get a lot of attention because it isn’t exciting, but it’s the most important piece.
Hey there. When it comes to confidence, most of us have been taught that it comes only after we take action. The common advice is to just do the thing first and then your belief in yourself will follow. While action is incredibly important, I’ve found that this way of thinking is actually backwards. Confidence doesn’t come after the action. It starts with a choice.
Hey there. There are times in life when everything feels like it’s going smoothly, and there are times when it all goes sideways. If you’ve been on a weight loss or fitness journey for a while, you know exactly what I mean. There are days when you’re just not feeling it, and sometimes those days turn into weeks, months, or even longer.
Hey there. One of the most valuable things you can do on your weight loss journey is train yourself to see the wins everywhere. It’s not just about the number on the scale or the inches lost. It’s about noticing the progress you’re making in all the little ways and celebrating those moments.
Hey there. For most people on a weight loss journey, there’s a list of “trigger foods” that feel off-limits. You might tell yourself you can only have them in moderation, or you may have cut them out completely. Maybe it’s pizza, maybe it’s cake, maybe it’s chips. Whatever it is, it holds power over you.
Hey there. There is one question that I think changes everything when it comes to how you live your life. Who are you? Not who you are to other people, not the roles you play, but who you are to yourself.
