I wish I had someone tell me this a decade ago

If I could go back and give my younger self a good shake and tell her she didn’t need another fat-loss/cut to get to her physique goals… She needed to focus on training, eat consistently, and be patient while building muscle FIRST.

She needs to practice internal regulation (remember my last email?)

Young Liv only knew control when she was dieting. If she wasn’t dieting, she had no sense of direction. There was no structure, no clear intentions.

I spent years thinking I needed to lose weight to get the body I wanted.

So I stayed in this cycle of: diet → lose a bit → fall off → repeat

And every time I dieted, I still wasn’t happy with how I looked. The physique I wanted wasn’t there.

I didn’t need to shrink more. I needed to be patient with the process of growing.

And that’s the hard part. Because building doesn’t give you the same immediate validation.

The scale isn’t dropping. You don’t get that quick feedback that tells you you’re “doing it right”. So it feels uncomfortable.

And without that structure of dieting, it’s easy to feel like you’re not in control.

But that’s where the real work happens. Learning how to regulate your habits, your intake, your decisions, without relying on rigid rules

That’s what actually carries over. That’s what allows you to stay consistent for months… years… without constantly having to “start over.”

Looking back, I didn’t need another diet. I needed more time spent building and more time learning how to trust my decisions without a strict structure

Ask yourself honestly… have you actually spent enough time building? Or are you stuck in the cycle of dieting every year, maybe twice a year?

Are you happy with your results when you diet down?

Olivia Oneid

Coach, Master Athletic Performance