In this episode, Coach Jo and Coach Kim chat about how consistency and discipline can make a real difference in personal growth and training. They emphasize the concept of “B minus work,” where the focus is on making progress without aiming for perfection. Coach Jo shares how she adjusted her workouts to avoid burnout, choosing quality over quantity. They highlight the importance of self-accountability and adaptability, comparing it to a sailor navigating ever-changing seas. They also introduce the “30 by 30 strategy,” encouraging listeners to commit 30 minutes a day for 30 days to a new habit. Coaches Jo and Kim remind us that real growth comes from steady, ongoing effort and that setbacks are just stepping stones along the way.

The coaches also dive into the mental side of staying consistent, talking about the role of self-compassion and resilience when sticking to new habits. They invite listeners to look back on past challenges to uncover valuable lessons for the future. Coach Jo and Coach Kim share their insights on embracing imperfections, keeping a growth mindset, and building healthy habits that suit each stage of life. The Coaches encourage listeners to try the 30 by 30 strategy, practicing self-kindness and seeing discipline as a path to greater freedom in fitness and beyond.

Resources discussed in this episode:

“Discipline Equals Freedom” by Jocko Willink

Contact Joely Churchill and Kim Berube | Iron Lab:

Transcript

Coach Jo 00:09

Welcome to Perfectly Unfinished Conversations, the Iron Lab podcast with Coach Jo…

Coach Kim 00:14

…and Coach Kim…

Coach Jo 00:15

Where you ride shotgun with us as we have raw, real, unfiltered, and unfinished conversations about trying to eat, sleep, train, and live with some integrity in a messy, imperfect life.

Coach Kim 00:27

We're all about creating a strong support system, taking radical personal responsibility, having fun, and being authentic. And one of the most common themes you're going to find in this podcast is the idea that we create positive momentum in our life, by doing what we call b-minus work.

Coach Jo 00:45

We’re making gains and getting ahead and loving life without self-sabotaging our goals by striving for perfection. We get it done by moving ahead…

Coach Kim 00:55

…before we're ready…

Coach Jo 00:56

…when we aren't feeling like it…

Coach Kim 00:58

…and without hesitation.

Coach Jo 1:00

Be sure to subscribe now on Apple or Spotify, so you don't miss a single episode. It’s good enough. Let's go.

Coach Jo 1:10

Hey gang, let's check in. How are ya?

Coach Kim 01:14

How's your training going? What are you working on these days? For yourself, specifically, talk to me.

Coach Jo 01:20

Well, let's chat it out. Like I'm in my “No” season. I'm thinking, I like these boundaries and a lot of no's are happening right now, like I'm having a big shift in my training. Like, no, I do not need to go faster. No, I do not need to go harder and murder myself and all the workouts and sweat my bag off, like, with the busier schedules headed into fall, I knew I didn't want to burn myself out. Like I kind of felt like I did last year. And really, I feel like every fall I've been kind of burning myself out. So I had to change something up, and that started with my training. So I've adapted a different style of training mentality, like slow, lighter weights and simply, I just got to make the moves like, really, really fucking good. I just gotta make them good, and I gotta put my brain in my body and be more intentional about how I'm moving my body. Like I'm still moving I'm just not doing it 4-5 days a week. Like I'm coaching, still sessions, and I'm coaching four out of five of those days a week now that my schedule has somewhat shifted, but I'm only working out maybe two to three sessions a week, and like that to me, feels like a really good fit. At the moment, I've always loved to move my body. It's just a part of me like, Hi, my name is Joely, and I'm a chronic mover since, like, fucking forever, and it's part of my fabric, probably because I'm clinically undiagnosed ADD. Like I am, yeah, I just have all that frenetic energy, and I feel like my skin crawls when I sit still. So just to I need to move, the movement purges my body of all that frenetic energy. And you know, I also know when I need to start moving my body more to like the bitchiness kicks in, the anxiety creeps in, the joints start to hurt. Specifically, I feel my knees more than anything these days, so really, like, those are my signs, and I try not to let, like, any of those limits keep me from moving. I just, I know I need to move when they creep in. So I just when I feel that I gotta go. Yeah, if that makes sense.

Coach Kim 03:16

Yeah, so well. And it totally it makes sense. And I really admire this about you is that we have spent a lot of the last decade with this real push, drive mentality, drive go heavier, get stronger, go harder, and in order to walk the talk, and in the amount of one to one really deep personal coaching that we've been doing with people, I think what we've discovered is that there is a time and a place to push, and there's a time and a time and a place to back off. It doesn't mean you stop. It doesn't mean you quit. Because I think that, I do believe that this, these are the habits that make you stronger, right, and healthier and feel better and deal with your mental health. Course, yeah, just a physical body, just like you're not just a brain, right? Like it all works together. And so I love that you have kind of allowed yourself to evolve. Because I suspect at some point earlier in, you know, in your training practice, in the developing years, where you were becoming this, you know, hard style kettlebell coach, I think there was probably a lot of that, like, go fucking hard, no matter how you felt, push through it, no matter how you felt.

Coach Jo 04:25

Level up!

Coach Kim 04:26

Yeah, level up, Bitch! And so it's nice to, it's nice to actually go, You know what? What can I do in this season of my life where, you know, I've got demands other places, but I still need to remain consistent. There is no fucking quit. You can't quit like you could. That is an option. Quitting is an option. But you know what's on the other side of that payoff, right? You know that, that there is a you know, your mental health, your your energetic state, your physical health, your cranky knees, like you know.

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THE SISTERS YOU WANT TO BE BFFs WITH - Consistency and Discipline

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