66. Show Up, Stack Up, Win!

We challenge the myth that intensity drives results and show how simple, repeatable systems create real change. We map three common traps, share a five-step framework, and walk through everyday tactics that reduce friction and keep you moving.

• why hype fizzles and systems endure
• the all or nothing mindset trap
• waiting to feel ready and perfectionism
• chasing outcomes instead of process
• consistency as identity, not event
• friction reduction with meal prep and cues
• scheduling workouts as non‑negotiables
• the five‑step framework for daily anchors
• tracking wins and lightweight accountability
• reviewing progress and recalibrating as life shifts
• thinking like your future self to decide today

If you found this conversation helpful, do me a favor and send this episode to someone who is trying to figure out how to approach the next challenge they are facing. 

Connect with Me

Instagram: www.instagram.com/tianamoves

Website: unbreakablemb.com

Email: info@unbreakablemb.com

Get on the waitlist for my new Strength Training Program: HERE

Disclaimer: This show is for education and entertainment purposes only. This is not intended as a replacement for therapy. Please seek out the help of a professional to assist you with your specific situation.

Chapters

• 0:07 Welcome & Purpose Of The Show
• 0:39 The Power Of 90 Days
• 1:20 Becoming A Podcaster Through Practice
• 3:09 Why Most People Fall Off
• 4:25 Trap One: All Or Nothing
• 5:38 Trap Two: Waiting To Feel Ready
• 6:16 Trap Three: Chasing Outcomes
• 7:48 Consistency Is Boring And That’s Good
• 12:19 Systems Beat Willpower
• 13:49 Reduce Friction With Simple Prep
• 15:33 Five-Step Consistency Framework
• 19:53 Recalibrate As Life Changes
• 21:12 Commit Now And Apply The Blueprint
• 22:12 Think Like Your Future Self

Transcript

SPEAKER_00: 0:07

Welcome to the Unbreakable Mind and Body Podcast. I am your host, Tiana Gonzalez, a multi-passionate creative, storyteller, and entrepreneur with a fierce love for movement. This is our space for powerful stories and actionable strategies to help you build mental resilience and elevate your self-care practice. Together, we will unlock the tools that you need to create an unbreakable mind and body. Welcome back to the show. I'm your host, Tiana, and I want to ask you a question. Think about the last time that you stuck with something for 90 days straight. How did that make you feel? How did it change your life? Now I want you to really sit with this and think about it because consistency is going to be the true driver of lasting results in your life for anything you're working towards. Not perfection, not intensity, not randomness, not going hard one day and then needing to take three, four days off in a row. Now, you know, this podcast publishes an episode every Monday. I am committed to the process. I'm committed to putting something out that could be helpful to you or to your friends if you share the episode with them. And in doing this, in the practice of keeping myself on the hook, that I have to consistently record episodes and publish them and then promote them, I have become a podcaster. And it's through the action, through the work that I have actually been able to make that happen. And so now I've been able to shift from having an idea and saying, Oh, it would be really cool if I had a podcast, to being able to show someone a library or a catalog with over 60 published episodes. Now, for people who have huge platforms, people who have a big audience, people who are doing things with ads and are getting some funding and assistance, maybe 60 episodes is not a lot. But for someone who's a solopreneur who's failed a hundred times over in various business opportunities and offerings and changed jobs several times in her career and shifted even on the path, jumping from one industry to another, to another, and circling back again. 60 episodes of a podcast is a lot. And I celebrate that. So on this episode, we're gonna dive into why most people fail, what consistency can actually look like, and then I'm gonna give you a practical framework so that you can build consistency and routine into your lifestyle starting immediately. Now, before we dive in to the solutions, let's first talk about some of the challenges we're seeing. Why do people start off strong and then fall off? You've seen those 12-week challenges, you've seen a 90-day challenge, uh there are gyms and clubs that will do challenges from time to time. They seem to have lost a little bit of steam and popularity. But at one point, I remember everywhere I looked online and at various gyms, there was some sort of challenge always happening. And the real reason why people don't see results is not because of effort, but it's this gap of starting and sustaining, the gap between starting and sustaining. And there's basically like three different traps here. So the first one is the all or nothing mindset. You have somebody who starts off strong, they're coming in hot, they're all in. If it's a weight loss challenge, you know, they've got the food scale, they've got their gallon of water, they have their meal plan, they bought new Tupperware containers, they've got a new lunchbox, they bought a new pair of sneakers, they pack their gym bag every night and they come out hot. They go to the gym every day in the beginning. Then they miss one workout. And one workout turns into two. And then two workouts turns into three. And what started out as, you know, oops, I missed one. It turned into, I fell off. And I have seen this a lot. People say, Oh, I'll start on Monday. Will you though? Or people will say, Well, this is what used to work for me. Well, if it worked so well for you, why did you stop doing it? Because they came out hot and they didn't have balance. The second trap is waiting to feel ready. Sometimes people need to get organized before they start, they need to get all their ducks in a row. It needs to be perfectly executed in air quotes. They need to feel motivated. And this is just setting you up for failure. Because the person who starts out, even if it's not perfect, if it's a little messy, you know, if they make one or two mistakes, but they're showing up, they're going to get much further along than the person who is waiting for perfection. Now, the third trap is someone who is chasing results instead of creating a sustainable process. I would be somebody who fell into trap number three often, because I used to compete in bodybuilding shows. And so there was this clear distinction between being on season and off-season. And when I was on season, everything was tight. Same bedtime, same wake up time. I had everything down to a science, and it was like clockwork. I used to run a very tight ship. And, you know, I've been told I still run a pretty tight ship now. And I think that that just comes from having a good foundation of healthy habits. And, you know, I was a little bit crazy back in the day. I would make sure that all of my meals were packed at night, everything was in the proper Tupperware containers. I had my lunch bag, I had my condiments and utensils, definitely several cans of diet soda, my pack of sugar-free gum, my mustard and hot sauce. I would always have two or three sets of gym clothes in my bag and a pair of sneakers, you know, depending, it depends depends on what time of life we're talking about here. Because when I was a trainer, this was significantly easier. When I worked in corporate America, I would have not only my laptop bag with my paperwork and my laptop in it for work, but I also would have a six-pack bag which had my food in it. And then I also had a gym bag. So this is what I was traveling around with when I was in my show prep towards the later part of my bodybuilding career. But I wasn't focused on necessarily at the time, I wasn't focused on building this as a sustainable lifestyle. I was focused on the end result. I was focused on show day. I was focused on that big blow-up that was going to happen at the end of the show prep where I was going to show everybody all of the hard work and dedication that I had put in for months. But then what would happen after? And so it would be hard to stay consistent because I was obviously all or nothing with the mentality that I had. I was really extreme with my discipline and habits, and I was focused on an outcome and not necessarily on who I had to become in order to make it sustainable. Now, this is an extreme case because I do not believe that being in a show prep is is a healthy or sustainable way of life long term. But thinking about the habits I developed and how I was able to shift eventually, not at first, into having consistency in my life. The truth is that consistency is kind of boring. And that's the point. It's the things you do daily that are not super exciting. And what I realized is that the key to success was not about how great I looked on show day, but it was about who I became in the process of working my way towards that goal. Same workouts, same meals, same bedtime, same program, same cardio routine, week after week after week after week. In fact, there is a trend that goes around on social media significantly where it's like what I eat in a day or a day in the life of, and it's all the food. And quite frankly, I wouldn't do one of those because I eat the same food every single day. I literally eat the same food every day. I may shift what I eat for breakfast to what I eat for as my second meal. I may have a substitution here and there, but generally speaking, I don't need a grocery list. I know exactly what I need every week. And that works for me. The variation will come in with maybe the flavor of seltzer that I choose to buy or the type of gluten-free waffles that I grab from the freezer section. I do eat those a couple of times a week. They are quick, delicious when you put them in the air fryer, and it's like the perfect sort of crust for tuna with light mayo. So yeah, that's my jam. Um, but going back to consistency and having habits, it's not really flashy, it's not really fun, and it's not really exciting. And that is also part of the reason why so many people have a hard time with it. Because they may have this preconceived notion or idea that, like, oh my gosh, in order for me to create create this huge change in my life, I've got to do some catastrophic things and really just like pull the tablecloth away and start over. But that's not it. So the other part about this is it's small actions, it's teeny tiny little things that compound over time and that help you to become unstoppable. Every workout, every meal, every bedtime, every repetition, it all adds up. And when you're on a program or in a plan and you go off plan, it's important to acknowledge that and to find out why. Not only why did you go off plan, but first of all, why were you on the plan in the first place, right? What is the objective here? And then maybe the requirements that you've established for yourself, if you find that you're always going off the plan, you need to re-evaluate the requirements you've set up for yourself, not the plan itself, right? The goal stays the same, but how you get there changes. The the destination is the same, but maybe you change vehicles, maybe you choose to get on a train instead of drive. Do you understand? I hope. The other thing is you need a system. So it's not just willpower, it's not just desire. You need to have a system in place in order to make this successful. Because remember, you are trying to show up, stack up, and win. And while that sounds exciting and dramatic, in the day-to-day, it's really not. But in order to make that happen, it has to be something that's doable, it has to be something that you can sustain. Willpower is a finite resource. So you've got to make sure that your environment and your habits and your routine are supporting you. If you're someone who works the night shift, maybe going to the gym early morning is not the ideal for you. Maybe it is. If you're someone who has a hard time sticking to the plan on the weekends, there are options for you. You can create meals and have them ready to go, packed, weighed out in your portions and in the refrigerator that you can heat up and eat. So you don't have to actually waste time thinking about it or be tempted by going off plan because you've got your food. You're good to go. And your schedule, you have to think of your workouts like it's a meeting. You put it in your calendar, it's a non-negotiable. So if something comes up that conflicts with it, we're not canceling the workout. Maybe we have to move it, depending on what it is, but it's got to get done. You don't cancel on your doctor appointment or your dentist. So why are you canceling on yourself? Now, you've got to find the things that are gonna help you reduce friction. So for me, you've heard me just talk about having the food ready to go in the fridge. There are a lot of little nuanced things you can do that would set you up for success. You could set out your clothes the night before. You can set an alarm, you can have the coffee ready to go, you can put your sneakers by the door so you don't forget them. These are just some of the examples of ways that you can make this process and this system effective and easy for yourself. Now let's think about this framework. Okay. Framework has five steps, and it's all stuff we've talked about a million times, but it bears repeating because it's so important. Number one, you've got to pick one thing that's gonna be your primary goal, the thing that's non-negotiable. And you've got to decide what your daily anchor action is going to be for that goal. Okay. If you have a lot of priorities and everything is important, that means nothing is a priority. And you're gonna run yourself ragged. Then I want you to define what showing up would look like on a hard day. Okay. On a great day, sure, you can get all your workouts in, you're you're nailing your meals, you get eight hours of sleep. But on a hard day, what if you only have 20 minutes to do some movement? What if you're gonna have to rely on some shakes because you just didn't have time to eat? And what if you go to bed late? You know, what is showing up on those days gonna look like for you? They both count, but you have to decide in advance how you're gonna navigate that. Now, number three, you've got to track it. Maybe a calendar, a whiteboard, planner, something in your phone that reminds you that you can either strike through or check off on a box that says, Yep, I did that. I would advise maybe have somebody that can hold you accountable. Maybe it's a coach, maybe it's a friend, maybe it's your workout partner, but someone. And it's not about telling them every detail, but it's just about getting some skin in the game, getting you on the hook. And then the last step in this framework is really about reviewing and recalibrate. So, yes, you have a plan, you have a program, you know what it looks like to get these things done on an easy day and on a hard day. You're tracking, you have somebody holding you accountable, and when you need to, you're gonna recalibrate things. Because maybe you're getting to a point now where you've got the exercise part on lock and the food's feeling a little bit harder. Or maybe your schedule changed at work. So you need to recalibrate how you're handling things and how you're approaching things, or maybe things at home have changed. And so your home life, the dynamic is a little bit different. Maybe you have somebody who can help you cook your food, or maybe you don't anymore. And so now you've got to figure that out. So there's always going to be a little bit of flexibility or fluidity in how you get this done. So I want to know what you will commit to right now. I gave you a framework or a blueprint. Now it's time to apply it. Now let's go back to the top just to refresh, make sure we're driving this message home. Pick your primary goal. Define what showing up looks like on an easy day and on a difficult day. Decide how you're gonna track everything. Bake in some accountability. Maybe it's your gym partner, maybe it's your spouse. Figure that part out. And then lastly, create those checkpoints so you can review how you're progressing and then recalibrate when needed. The difference between where you are and where you want to be is in the work that you need to do. Consistently, imperfectly, and without stopping. Now remember, if you do have to pause, that doesn't mean that you failed. Maybe it means that you need to change how you approach things and how you want to get to the goal. But I am encouraging you in 2026, this is your time to make shit happen for you. Earlier this week, I was on a masterclass with an attorney, and I bought her course actually. Uh, it's incredible because it's all the legal stuff that is necessary to be compliant on a state and federal level. This is in the United States, by the way. And uh, this woman, she just pulled me right in. I saw one of her advertisements. I loved her delivery. She pulled me in, got me to sign up for the masterclass, which was live. And I really appreciated her candor in the emails leading up to the class. Then I sat live on the class and I was expecting to be on there for an hour, but I wound up staying on for two hours. And while on the call, while she was answering questions, I enrolled in the program. It was the price point was very reasonable, and she had a payment plan that I decided to opt for. Because it's all the shit that you have to do. So why not do it now instead of waiting and potentially running into an issue? But I'm gonna tell you what the thing was that got me to just say, Oh my God, here, take my money. In part of her presentation, she said, you need to think about having things in place to protect your business, not the business that you may have as like a hobby idea right now, but the business you want to grow it into. And I know all of you want to grow and have something substantial, something worthwhile, something that's lucrative, something that's gonna pay your bills. And in order to do that properly, you need these things to be in place. And it reminded me so much of the conversations that I have with you about making decisions as if the things that you want are on their way, they're taking Place. You're becoming that next level, that next version of you. So you already know, as soon as I heard this woman say this, I was like, fuck yeah. She plucked my heart. She knew exactly what to say to motivate me and to get me to take action. Now, I enrolled in this program on Monday and on Tuesday, I started diving in. I'm recording this on a Wednesday and I took a few more steps. I'm not going to binge the content and material, and I got to do this methodically and in a way that feels good for me. So just like this conversation, I'm not coming in hot. It's not an all or nothing mentality. And I'm not chasing the end result of having a Fortune 500 company because I'm not there yet. And I don't even know if that's what I want. But I do know that I want to have a very successful digital products business. And I also want to protect the podcast. So I gotta do a couple of things, and they are in the works, and it is very exciting. And it is just like what I am encouraging you to do in your life. So listen, I really appreciate your time and attention. This has been a great conversation for us to have, and I hope that you enjoyed it as well. I'd like to ask if you found this conversation helpful, do me a favor and send this episode to someone that you care about, maybe somebody who is on the fence or is trying to figure out how to approach the next challenge or setting up the goalposts for the thing that they want the most. I appreciate your time and attention each and every week. I look forward to sitting down with you and having a little chat and sharing my stories and my sidebars and my sidebar sidebars. Check the show notes if you want to send me a text and tell me what you're working on. And again, if you found this episode helpful, please send it to a friend. It helps me get more visibility and connect with new, amazing people just like you. All right, I'll catch you on the next one.