How to make *flexible* consistent progress til ya die
February’s Theme: Managing Burnout
Today’s topic: The Dial Method for long-term consistency
In the Academy we have something that appears to go against all fitness/nutrition information on the internet.
It’s called the Dial Method, and it essentially encourages you to NOT stay on-plan 100% of the time.
Hear me out, because I know this is hard for you all-or-nothing thinkers to hear.
Instead of viewing your health habits like an ON/OFF Switch, imagine them on a DIAL that can be adjusted on the fly as needed.
For example: Say you’re having a bad day and slept like crap. Energy is low, attitude is lower. C’est la vie!
You would turn that dial down and do the bare minimum for your movement and/or nutrition. This looks different for everyone, but it could look like:
Still ordering takeout but choosing the protein and plant-forward option
Showing up for your workout, but doing a shorter or easier version
Just getting your daily steps with some walking
Now say you’re having an awesome day and slept like a champ (woo!). You can crank that dial up to 11 and ace your full workout and crush every meal because you have the time and energy to do so.
And there are all manners of in between! This is something I help my trainees fully map out in the Academy.
People who struggle with an all-or-nothing mindset often balk at the idea of not doing something at 100%. But because of this rigid view, they often fail.
You are never going to have all 100% days for the rest of time. Life has other plans, sorry.
The Dial Method keeps you consistently showing up, which means you never lose your momentum.
This keeps you agile and adaptable in the face of life’s various shitstorms that usually knock you off course.
Giving yourself permission to be adaptable like this is the #1 cure for burnout.
Pair The Dial with a nutrition plan that powers you up, and a recovery plan that allows you to have consistent, all-day energy, and you’ll be using your powerful body for decades to come!
It’s often difficult for people to learn how to use the dial if all they’ve ever known is the on-again, off-again cycle, which is why having a coach to help you pull your head out of your ass is so incredibly useful while you practice new skills!
This month we have a whopping FIVE Thursdays (thrilling! spectacular!), which means we have a bonus newsletter next week!
👉 What do YOU want me to talk about? What feels urgent for you when it comes to your health+fitness? Smash REPLY and let me know!
February Theme Schedule:
Week 1: Active recovery for blood flow and parasympathetic nervous system activation
Week 2: Nutrition for the raw building materials that a strong body needs
Week 3: Sleep to allow the body to use the materials to build and repair
Week 4 (📍You are here): The Dial Method for lifelong consistency
Bonus Feb Week 5!—Hit Reply and tell me what YOU want!
Love & muscles,
Coach Mac
Muscle Sherpa
