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This podcast is for people who want to feel fit, strong, and energised again – but haven’t found a way to make fitness hold when life is busy.
You’ve tried plans that work on paper but fall apart under pressure.
You’ve had periods of momentum, followed by long stretches of drift.
Not because you don’t care.
But because most approaches weren’t built for real life.
On this podcast, we talk about how to build strength, energy, and confidence in your body inside a full life – not an ideal one.
Training that adapts when work ramps up.
Nutrition that stays simple when attention is limited.
Habits that survive travel, stress, family, and changing weeks.
These are honest conversations about systems, mindset, and identity – and how fitness stops slipping to the bottom of the list and starts reinforcing the rest of your life.
So let me paint you a picture you'll probably recognize. You decided you're gonna get in shape, you find the perfect plan. So maybe it's something like, I don't know, ninety minute gym workouts, six days a week. Maybe it's a strict keto diet, meal prep every Sunday, 15 k steps, specific supplements at times in the day, maybe cold showers every morning. Right?
Speaker 1:And this is what I call your ceiling. So if we have a graph here, this is your ceiling. Right? We've started down here, and we're going up to this level. Right?
Speaker 1:We're making some big changes, some big intensity. And this is your absolutely best case scenario. And look, I completely get why people do this. Right? The plan is exciting.
Speaker 1:It promises fast results. It's comprehensive, and it feels like this is finally gonna be the one thing that works. But here's the thing. We can't be blamed for designing our fitness this way. As humans, we're hardwired to want results fast and as efficiently as possible.
Speaker 1:And two of the core principles of marketing right are to make it easier and to make it faster. And every fitness influencer, every program, every transformation story, every book, every fad diet is selling you speed and efficiency. So naturally, you build a plan that promises exactly that. So what typically happens is week one, you're killing it. Right?
Speaker 1:You hit the results. Week two, maybe you're still going strong. You're meal prepping, hitting the gym, feeling amazing. And then here life happens right? Maybe kids get sick, you have to work late, your car breaks down, you have some kind of family emergency or maybe nothing really happened dramatic nothing really dramatic I mean happens at all.
Speaker 1:Maybe you're just tired one day. Right? And then the entire plan falls apart. You miss a workout and then you think, well, you know, I've already missed Monday, so I might as well start fresh next week. You eat one meal that's not keto and suddenly you're in a full blown carb binge because you've already ruined it anyway.
Speaker 1:And this is what I call the single track trap. So this would be your track. Right? This is your ceiling track. And your ceiling in this way can't handle any kind of small fluctuation in the daily routine, never mind days that are complete chaos.
Speaker 1:And because you only have that single track aka one way to succeed, when that track breaks, you end up falling all the way to zero that we can see here. Right? And this is why the majority of people spend their whole life stopping, restarting, never achieving anything more than average results. But there's one thing that nobody really talks about and it's not just the lack of results that's frustrating. Right?
Speaker 1:It's the mental energy it requires to constantly feel like you're falling short. Having to look for the next plan, getting to grips with it, being disappointed in yourself when you fall off and then just repeating that loop time and time and time and time and time again. That feeling that you don't have what it takes, the guilt, the shame that everyone else can stick to their plan but you can't. But I'm here to tell you something that I hope will be super liberating and that none of this is your fault. It's simply a design problem and the beauty of a design problem is that it can be pretty straightforwardly solved.
Speaker 1:So what I suggest is that instead of one track, what if we had three instead? Now at risk of making this sound more complex than it is, I really want you to hear me out on this. Just give me a moment. This isn't about having three separate programs all running at once, and this is certainly not about doing more. It's about having almost three levels of engagement with your fitness.
Speaker 1:So three ways to win on every any given day depending on what life throws at you. So track one, track a, I mean, is your penthouse. Right? That's the ideal scenario. Let's call that a, and that is what we would refer to as your ceiling.
Speaker 1:Let's label that as ideal. Track b is your safety net, so it's your adaptable middle ground. And this is actually something that you might have layers in. Right? So you might have a a layer a.
Speaker 1:You might have a layer b. You might have a layer c, and you can adapt with those depending on different scenarios. So we're going to call that b and that's your almost your flexibility. Let's call it. And then we have track c which we call your baseline or your non negotiable floor and this is basically the absolute minimum standards that you would have on any single day, and we make this as easy as possible to do.
Speaker 1:Now most people, they only have a. They only have the penthouse. Right? And when they can't reach it, they end up right down there in the basement. But with this system, you've got multiple floors to land on, which means you always stay in the game.
Speaker 1:So I wanna break down each of those tracks for you now so you fully have full clarity over what this setup looks like. So as we said, track a is your main track. This is the ideal plan that covers your training, your diet and lifestyle habits. But the critical difference between how I would do it and traditional plans is that we want to make sure these are achievable most of the most of the time. Sorry.
Speaker 1:Most plans get this completely wrong. Right? They design for your absolute best day, not the average day, and they assume you're gonna have perfect sleep, zero stress, no obligations, and unlimited time and energy. And that's not simply sustainable. Right?
Speaker 1:That's not even a ceiling. It's just some kind of fantasy. And the truth is you can have the best plan in the world, but if you don't actually do it, nothing's gonna change. Right? So I always believe even though this is the ceiling, this has to be completely achievable and sustainable long term.
Speaker 1:So that could look like something, I don't know, let's say, three thirty minute body weight workouts, something like that. It could be whole foods with a macro and calorie target, and it could be 10 k steps, let's say, and eight hours of sleep. Right? So, you know, it's solid. It's a push maybe, but definitely achievable compared to what most people are doing as well.
Speaker 1:So, no, it's really what this isn't. Right? It's not six days a week. It's not ninety minute two hour sessions. It's not an extreme diet that eliminates entire food groups.
Speaker 1:This is your sustainable version of a ceiling. This is what you can maintain for months, years, not just weeks. And here's the absolutely beautiful part about this. When you hit track a, you feel amazing. You're winning.
Speaker 1:You're making progress, but you're not burning yourself out trying to maintain something that's unsustainable. But we're not done there, of course, because even this realistic plan is not gonna work every single day. Right? And that's where track b comes in. So let's return here.
Speaker 1:So track b, like we said before, is your layers of safety nets that hang below the ceiling. And in Vibrant People, my program, we call this the tiers of opportunity. Now these offer layers of flexibility and adaptability in the face of unpredictable or unideal circumstances. They catch you like safety nets when plan a doesn't go to plan. Right?
Speaker 1:So for example, the ideal might be the thirty minute gym workout, but the safety net might be fifteen minute home workout and then a ten minute home workout and then a five minute home workout or a twenty minute walk or whatever it is. But we've got layers of adaptability and flexibility actually articulated and baked in so that you almost never fail on this. Like, there's always an action to be taken. For nutrition, maybe the ideal is the home cooked meal, hitting all your macros and you take it into work for lunch. Maybe trap b is that you visit the supermarket and you make an option that's good enough within the confines of the situation.
Speaker 1:Right? And you own it. Movement, track a, 10 k steps. Maybe the fallback plan is five k steps or ten minutes of intentional movement. Sleep, track a, eight hours of sleep.
Speaker 1:The fallback plan might be seven hours of sleep or a ten minute nap, whatever. Right? So here's what's crucial to understand with this. Track b is as much mental as it is practical. So let me repeat that.
Speaker 1:Track b is as much mental as it is practical because this isn't just about the practical application of if you don't have thirty minutes, this is what you can do in fifteen minutes. It's actually about being adaptable and actually being happy with it because this is all about staying in the game. Right? Something done is more successful than something missed. Right?
Speaker 1:Even if it doesn't hit your ideals or your high standards or the perfection that you wanted to achieve. Most people, when they can't hit plan a, they fall to zero and they fall off the plan. And they think, if I can't do this perfectly, then why bother? But with track b, you've got multiple opportunities and layers to catch yourself and you've got permission to adapt without feeling like you failed. So if you've worked late, missed the gym, you can fall to that fifteen minute workout at home.
Speaker 1:If you're traveling and you can't cook, you can find the healthiest restaurant option or grab something from a supermarket. If you only got six hours sleep, you can grab a nap if you can, right, or just do a lighter workout. So with trap b in place, it becomes almost impossible to fail because you're always moving forward. You're always making progress even when it's not perfect. And that consistency, that really is the secret to getting results.
Speaker 1:And I promise you, the guys out there that stay almost effortlessly fit, they're in amazing shape, and they just seem like it's not a big deal. They're not doing any of these extreme high ceiling plans most of the time. I guarantee it. It's their adaptability and their flexibility and also track c, which we'll come to in a minute, that's actually yielding these amazing results in such an effortless way. So finally, we have track c, which is your floor.
Speaker 1:And in vibrant people, we call these daily wins. So these are a small set of nonnegotiables that set the standard for each day. So no matter what happens, no matter how chaotic life gets, these are the things that you do. And here's the key with this. These need to be so simple, so achievable that you can do them every single day even on the worst day ever.
Speaker 1:So an example of a daily win could be move intentionally for ten minutes. Right? That could be a full workout, right, on a good day, but it could also just be ten minutes walking, ten minutes stretching on the craziest day ever. It could be eat protein at every meal. Doesn't matter if it's a steak, a protein shake, a piece of chicken, whatever it is.
Speaker 1:On your best day, cool. That could be a great macro friendly, calorie friendly, perfect meal that you've prepared lovingly at home. But on a bad day, it could be just grabbing a protein shake on the go, but you've still ticked that off. Could be drinking two liters of water, could be going outside for five minutes, it could be doing one thing for your mental health. The most important thing with these is that none of them are outcome based.
Speaker 1:They're actually action based. You're not trying to lose weight or build muscle with these. You're actually building identity, and you're proving to yourself every single day that you're someone who takes care of their health even on the days when everything goes wrong. And here's what happens over time. These daily wins, they become completely automatic.
Speaker 1:They become who you are and from that foundation absolutely every single thing becomes easier. And whilst here we see the c as almost the floor, c also plugs the gaps of every single thing in between all of those. Right? Because eating a meal, working out, all of those things, they're moments in time. Right?
Speaker 1:But these daily wins, those nonnegotiables, they plug all the gaps in between. They're almost like the grout between bricks. Right? They're holding everything together. Because if you have a plan that's all about these individual demanding, like, high ceiling actions, but everything in between is falling apart, then it's not gonna work long term.
Speaker 1:And you might have heard of the phenomenon of the the fit sedentary, which is the person that sits in the desk for twelve hours a day, doesn't eat great food, and they work out thirty minutes a day, and their actual, you know, biomarkers are no better than someone that doesn't work out at all. And that's really what we wanna build here. We wanna build up that baseline so that your absolute normal baseline standard is really, really high and it just maintains you at this like really, really great level of fitness and health. So when you've got a solid floor, there's just nowhere to fall through. Right?
Speaker 1:You might drop from track a to track b. You might drop from track b to c, right, as a bare minimum, but you'll never hit zero down here where you that's the place where you would have hit before if you'd fallen off that perfect plan. And the beauty of this is that you never ever ever have to start over and you will always stay in the game. So finally, let's put all of this together. Most people, they're trying to balance on a single track, their ceiling.
Speaker 1:And the second they slip, they fall all the way to the ground. Right? Then they have to climb all the way back up over and over and over again, and it's exhausting. It's demoralizing, and it doesn't work. But with the three track system, you've got track a, which is your sustainable ceiling, challenging but achievable most days.
Speaker 1:You've got track b, which are your layers of safety nets, flexible options that keep you in the game. And then you've got your floor, your nonnegotiable daily wins that build your identity. So with this system, you are always winning. Every single day, you're making progress. Some days you're at track a, crushing it, killing it.
Speaker 1:Some days you're at track b, adapting and staying consistent. And on your worst days, you're at track c, just simply maintaining your foundation. But the key of this is that you are never at zero. You never have to start over, and you never have to feel like a failure. So this is how you build a fitness practice that actually lasts for life.
Speaker 1:I don't think many people actually maybe articulate it this way or actually put it on paper, but I think if you would look at most people who stay in AmazingCheck for years, you'll if you broke it down, you'd actually see that they had these layers just baked in to what they do. And if the single track approach has failed you over and over, it's not because you're weak. It's not because you lack discipline. It's just because it was designed to fail. Whereas this three track system, that is designed for real life, for chaos, for unpredictability, for, I guess, being human.
Speaker 1:Right? So here's my challenge to you today. I want you to stop trying to be perfect, and I want you to try and build out your three tracks. So define your track a, your sustainable ceiling, create your track b options, your safety nets, establish your track c, your daily wins, and then watch what happens when you give yourself permission to win at different levels instead of demanding perfection or accepting nothing. Because when you do that, that is honestly when everything changes.
Speaker 1:And if you want help building this, drop me a DM, Vibrant, on Instagram or Facebook, and we can have a chat how we can make this work for you.