Mind The Gap: You And Your Results

By Ange

In planning and preparing for our workshop across the weekend I came across a great concept.

The Freedom Spectrum.

This concept is a fantastic one to apply to lifestyle and fitness, but it can be applied to all areas of your life. From your work or running a business to keeping your house clean… we are on a spectrum between what we want versus the effort we are willing to invest or sacrifice to get there.

Let’s dive deeper.

I have conversations with friends, family, randoms on IG and clients almost on a daily basis about reaching their goals versus their commitment to them.

Sometimes we need a reality check

At one end of the spectrum is a diet and training program that’s 100 percent dialled in 100 percent of the time. I have ‘close’ to this point when I was a bikini competitor in 2016. I was so focused on my physique because I needed to be. I was about to step on stage in front of strangers in a sparkly red bikini and be judged on my posing and condition.

I didn’t allow myself any of life’s pleasures. I ate very basic, boring foods. I did not go out. I made sure I got 8 hours of quality sleep. I didn’t miss a training session. I avoided social outings because of the temptation…  At the other end of the spectrum is pure hedonism. You only do what you want, when you want.

Firstly, there is NOTHING WRONG with being anywhere along this spectrum. And know that is okay for your position to change based on life circumstances. But you should be aware of where you are at and be okay with this. Ask yourself these two questions:


  • How much are you willing to sacrifice for your fitness goals before it has a negative impact on your well-being?
  • How much freedom can you enjoy before your health and fitness break down?

While over the years I have developed a bunch of healthy habits that help me to ‘automate’ a lot of my progress towards health and fitness, I have realised that being 100% dialled in comes at a cost I am not willing to sacrifice for:

  • The food passion in me dies. I love to cook, create and eat. I love cooking for others and enjoying food socially.
  • I am not very fun when I am 100% committed to my goals. I am tired, lethargic and become obsessed around making ‘good’ food choices.
  • My relationship suffer as I become so internally focused on myself.

On the flip slide, results do not come without some sacrifice either. Weight loss is uncomfortable and we need to shift behaviour to create change. It is also important to recognise that if you think you on the higher end of the spectrum but taking actions that indicate a lower place value on the spectrum, you might need get honest with yourself.

The Freedom Spectrum works the same way with your work:

  • How much time and energy can you dedicate to building your career and striving for more before it has a negative impact on your fitness, relationships, and mental health?
  • How much freedom, time away or procrastination can you enjoy before your career starts to break down?

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Where are you at?

There is no shame in being ambivalent or being 100% focused. Just be aware of it and ensure your thoughts, feeling and actions reflect this.

If you would like more help and support to get your health and results on track, get in touch with the 23W team to find out what coaching package best suites your needs

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Our founder

Ange Drake is an personal trainer, women’s empowerment coach and fitness blogger in the northern suburbs of Melbourne. She is the director of one of the few womens’ only strength training gyms in Melbourne, 23W. Ange helps women to learn how to use strength based training, nutritional strategies and a positive mindset to transform their bodies, relationship with food and mind.

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