50. The Habits That Actually Keep It Off

<p>Apply for 1:1 Coaching:</p><p><a rel="noopener noreferrer nofollow" href="https://datafit.net/collective-learn-more?el=podcast" target="_blank">https://datafit.net/collective-learn-more?el=podcast</a></p><p></p><p>30 Strength Workouts for $10:</p><p><a rel="noopener noreferrer nofollow" href="https://datafit.net/strong-mom-workouts?el=podcast" target="_blank">https://datafit.net/strong-mom-workouts?el=podcast</a></p><p></p><p>Part two of the maintenance series, and this one is all tactics. We go back and forth firing off the specific things that hold results in place, without turning your week into a Jenga stack that collapses the second life gets busy.</p><p></p><p>Also in this one: why three hard sets a week maintains everything you built, tracking as an audit instead of a diet, the slot method and the fact that a palm and a fist and a cup are all the same hand, the freezer options that save a ten-minute dinner, a defense of bread, and the anchor habit that pulls you back when a week goes sideways.</p><p></p><p>Got a topic you want covered? Comment or DM us and we'll film an episode on it.</p><p></p><p>00:00 Round two: the tactical episode</p><p>01:51 Track as an audit, not a diet</p><p>04:33 Three days a week of writing it down</p><p>06:33 The minimum effective dose for lifting</p><p>07:50 Three hard sets a week maintains everything</p><p>13:22 Rotate a solid breakfast and lunch</p><p>16:19 The slot method: protein, carb, veggie</p><p>19:34 A palm, a fist, and a cup are the same hand</p><p>28:29 Freezer options that save the night</p><p>30:52 In defense of bread</p><p>34:47 Find movement you actually enjoy</p><p>39:13 Can you outwork a bad diet?</p><p>42:18 Find your anchor</p>