Nikki Cheak (00:01.994)
and welcome back to Real Food, Real Energy, Real Life. And this episode is going to be a little bit different because once a month I am going to focus in on the mindset because mindset is just as big as of a piece of the puzzle to fat loss and weight loss and feeling good and confident as everything else. Right. And so if you've ever looked at the calendar and you're like, I just I don't have time like
I'm back to back in sports and I just, there's no time to focus on myself right now, then this episode is for you. Because today I want to remind you of something that honestly, it's radically changed how I coach, how I show it for myself and how I help my clients make real progress. And that's, you don't need to do everything to see change. You just need to start doing something. And so if big goals feel heavy for you right now, if motivation is low,
If your brain is already full of end of the school year emails and last minute field trip snacks and all of the things, first I want you to breathe. Just take a deep breath. Because this episode is going to give you a permission slip to shift your focus from perfection to progress, from all or nothing to 1 % better.
And we're going to talk about why tiny consistent habits matter so much more than sweeping overhauls, how to create momentum in the middle of chaos, and exact mindset that I help my clients to see results, even when life is a little upside down. Plus, I've got a fun little freebie to, you know,
help you stay inspired, get through the end of the year of chaos, and it's the Mocktails of Motivation Guide, and it's full of simple ways to unwind and refocus and enjoy the season without feeling like you're falling off track. So you can grab that in the show notes below. And if you've been wondering, you know, how to stay consistent before summer hits, my next round of the six week reset is starting soon. So you can find that information in the show notes as well. So.
Nikki Cheak (02:11.808)
Let's talk about this power of small habits and why your next breakthrough might just be one tiny habit away. So big goals, yes, they're sexy, but they're not always smart, right? The beginning of the year, we often tell ourselves we're going to start these big, massive, New Year's resolutions, right? And big goals can feel so exciting. I'm going to drop 20 pounds. I'm going to completely reset my routine, right? I'm going to work out every day. I'm going to eat clean and look, there's nothing wrong.
with wanting transformation. In fact, it's so important to have that and want those big goals and it's important to have that vision for what you want, right? But big goals with no plan, well, they're just kind of a wish and they burn out fast. And so, especially for busy moms like us and seasons like this. And so research shows that about 92 % of people who set New Year's resolutions don't actually achieve them because goals are set.
You know, when you set a goal, it's based on motivation and not based on systems. And so if you've been around here for a while, you know how I feel about motivation. It's not a strategy, it's a mood. And you can actually go back a few episodes, I'll link it in my show notes, and listen to why motivation is alive, right? Moods are unreliable, and so is motivation. So when like life gets hectic, and it always does,
you default back to what's easy and what's automatic. And I get it, right? Small steps don't feel as exciting because you don't feel like you're making that much progress, but you know what does feel exciting? Seeing your pants fit better, feeling less bloated, not needing another coffee in the afternoon, and feeling like you're picking up heavier weights when you work out, right?
And that's what happens when you stop trying to overhaul everything all at once and you start making tiny doable shifts each day. And so that is how I coach inside of my program because we're not trying to be perfect. We just want to create momentum. So why do these tiny habits actually work? And here's the thing that nobody really wants to hear, right? Motivation isn't what creates momentum. Action actually does, right?
Nikki Cheak (04:30.542)
And look, like not big, dramatic, all day, clean eating, 90 minute workout sections, 90 minute workouts, right? That's not the things that I'm talking about. I'm talking about 1 % better decisions. These are the kinds of shifts that kind of feel like too small, but they start to stack. So in James Clear's book, Atomic Habits, he talks about the power of small gains. Improving just 1 % each day doesn't seem like much, but by the end of the year,
you're 37 times better than where you started. And honestly, the opposite is true too. So if you're getting 1 % worse each day, it doesn't feel like a big deal in the moment, but it adds up fast. So let me give you a quick example. So grabbing a quick protein-rich breakfast instead of skipping it, that's a 1 % shift. Choosing a 20 minute walk instead of scrolling on your phone, that's another 1 % shift. Drinking water before coffee,
another small 1 % shift, and making just one macro-balanced meal. And again, another 1 % shift, right? None of these might feel like successes on their own, but they are. And that's what's gonna create the long-term change. So that's what you want to, the kind of momentum that you really wanna build. And it's not the, I'm just gonna start over when it feels right energy. And it's the small strategic repeatable shifts that fit into real life.
And look, I say this to my clients all the time. You don't need to be perfect. I just want you to continue to move forward because life is not about perfection. So look, I've had to learn this the hard way to there have been many seasons of my life where I felt like I had to do it all to see progress. Right. And not just within my health, but within work and within parenting and all of these things. Right. But every time I tried to go all in,
I'd end up burning out super fast. And honestly, I'd start to question like, is this even worth it? Is this change worth it? And what actually changed for me wasn't, you know, just a new diet or a workout program or even, you know, things with my kids. It was just the decision to start doing a little bit better than the day before, right?
Nikki Cheak (06:51.946)
It's something like I always tell my kids you're competing against yourself when you're out there practicing, right? You're working on yourself not perfectly, but you're doing things intentionally so for you it could look like and And for me it looked like adding protein to my breakfast instead of skipping protein, right? Drinking water before I had more caffeine Moving my body even if I was just going out for a 10-minute walk. I will tell you that
I will be the first to tell you I sit a lot because when I'm working, I'm sitting a lot. And so for me, you know, making sure that I'm moving my body is something so important. And honestly, giving credit for showing up for myself instead of, you know, not doing more or overdoing it. Right? None of it's flashy. None of it's like super impressive on paper, but honestly, over time, that's what's building my momentum.
And honestly, that's what made me feel like myself again. And so that's the energy I want to bring into my six week reset. Because I know that the real change doesn't come from doing it all perfectly. It just comes from showing up for yourself one small step at a time. So why does it really matter? Because the brain is wired to seek out completion and consistency, not chaos, right? When we create massive, overwhelming goals, it triggers resistance.
But when we create small achievable actions, that's where the confidence builds. And I talked about this in my motivation episode around where when you don't follow through, then you're basically telling yourself that you don't want to do that, right? And you're breaking those promises to yourself. So in Atomic Cabots, James Clear says, every action that you take is a vote for the type of person that you want to become. And so when you're doing things like prepping just one breakfast ahead of time,
Right? Going for a 10 minute walk, even though your day was absolutely insane or choosing maybe water over wine once during the week, you're casting a vote for yourself. Right? You're saying this version of me matters. And when all of those votes add up, that's when your identity starts to shift from someone who's stuck and exhausted to somebody who becomes confident, consistent, and more in control.
Nikki Cheak (09:12.974)
And honestly, the truth is most women don't need a complete life overhaul. They just need proof that they can trust themselves again. And these habits give you that proof. So if you've been thinking, I'll just wait till May or I'll restart in the summer, then I want to lovingly call you out because waiting for those perfect conditions is the fastest way to stay stuck. So before we go, I want to leave you with one powerful thought.
What if the version of you that feels energized and confident and proud of how she's showing up is only one small habit away? What if it's not about trying harder, but finally doing less and doing it more consistently? You don't need to overhaul your entire life. You don't need more motivation. You only need one action that you can take today, even if it's tiny, that aligns with who you want to become. That's how I am getting to where I am. And I'm still going.
It's not from being perfect, but choosing to show off differently, 1 % of the time. And I want to help you do the same. Because moms who stay consistent and feel confident in their bodies know that it's not about chasing motivation. It's about building momentum from small daily choices. And without that simple system to guide those choices, most of us end up spinning our wheels and stuck in that all or nothing mode. And I want you to ask yourself a question.
How do you ever expect to feel stronger and more confident and in control of your health if you don't have a strategy that works with your real life to help you build that consistency? So it's why I coach inside the six week reset, because it's not about doing more. It's about doing the right things and making them simple and sustainable. So listen, friends, you don't need a big goal. You don't need a complete life overhaul and you don't need to wait for the perfect time.
But what you do need is a small step you can take today that moves you 1 % closer to the version that feels confident, energized, and fully alive. So if this episode hit home for you and I have some things for you.
Nikki Cheak (11:27.682)
I want you to grab the Boctails and Motivation Guide. in the show notes and it's fun free way to bring some energy and intention back into your evenings. And if you are ready for some support, I've also dropped a link to learn more about the six week reset inside of the show notes as well. And if this episode encouraged you, maybe gave you a new perspective or just made you think a little bit about something, would you do me a really quick favor and share it with a friend who might need this message? Leave a quick review.
I really help this. I want this show to reach as many women as possible and make sure you're subscribed so that you never miss a monthly motivation drop when I drop them every month. Because seriously, it means so much to me when you help spread the word because you never know who needs to hear this right now. And I want you to remember that real food should feel simple and not stressful. Real energy should be something you create and not something you chase and real life. Well, it's happening right now.
So let's make the most of it. I'll see you next time.
