The Rebuild

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The Rebuild

Dillon Phaneuf

44 episodes

16 hours ago

Episode Summary: Most people don’t fall off because they’re lazy, they fall off because their plan only works when life is perfect. This episode walks through the real reason routines collapse under stress: lack of margin. Dillon reframes consistency as a capacity issue, not a character flaw. He breaks down how to build fallback systems, anchor routines into your real schedule, and stop expecting discipline to save you when pressure hits. 🎯 What You’ll Learn: • Why your plan fails when the s...

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Health & Fitness

Society & Culture

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Episode Summary: Most people don’t fall off because they’re lazy, they fall off because their plan only works when life is perfect. This episode walks through the real reason routines collapse under stress: lack of margin. Dillon reframes consistency as a capacity issue, not a character flaw. He breaks down how to build fallback systems, anchor routines into your real schedule, and stop expecting discipline to save you when pressure hits. 🎯 What You’ll Learn: • Why your plan fails when the s...

Show more...

Health & Fitness

Society & Culture

Episodes (20/44)

The Rebuild

I Can’t Stick to the Plan When Life Gets Busy

Episode Summary: Most people don’t fall off because they’re lazy, they fall off because their plan only works when life is perfect. This episode walks through the real reason routines collapse under stress: lack of margin. Dillon reframes consistency as a capacity issue, not a character flaw. He breaks down how to build fallback systems, anchor routines into your real schedule, and stop expecting discipline to save you when pressure hits. 🎯 What You’ll Learn: • Why your plan fails when the s...

1 week ago

9 minutes

The Rebuild

Your Plan Didn’t Fail. Your Capacity Did

🔍 Summary: Most people think they failed because they were lazy or inconsistent. But the truth is, they were already consistent. Just not in the direction they wanted. This episode reframes failure as a capacity issue, not a character flaw. Dillon walks through the four core capacities that must be trained, tolerance, fortitude, resilience, and adaptability, if you want your goals to hold under pressure. Most plans don’t collapse on calm days. They collapse when life gets heavy. The di...

2 weeks ago

15 minutes

The Rebuild

Why So Many People in Fitness Just Want to Be Seen

Behind every transformation photo, step count, and meal-prep container, there’s often a deeper story, and for many, it’s not about strength, it’s about significance This episode explores the unspoken emotional driver behind why so many people chase aesthetics: the need to be seen. Dillon unpacks how performance can become a mask for pain, why visibility became survival in a social media age, and how healing identity wounds requires more than a goal weight. This isn’t a takedown of ambition, i...

3 weeks ago

7 minutes

The Rebuild

Imposter Syndrome, Self-Esteem, and Finding Your Sweet Spot

Feeling like a fraud doesn’t mean you’re failing, it means you’re still calibrating. In this episode, Dillon reframes imposter syndrome as a sign of growth, not weakness. When your self-awareness grows faster than your self-proof, the tension you feel isn’t insecurity, it’s feedback. This conversation walks through how to stop chasing confidence and start collecting evidence through aligned action. You don’t beat imposter syndrome with affirmations, you outgrow it by building a life that make...

1 month ago

7 minutes

The Rebuild

Why You’re Still Waiting to Start

Summary: This episode is about the moment everything changes, the moment you stop waiting to feel ready and start acting anyway. Most people don’t stay stuck because they’re lazy. They stay stuck because they’re scared of looking cringe. They think they need more confidence, but what they actually need is more contact with reality. Dillon breaks down the mindset trap that keeps aspiring creators, coaches, and entrepreneurs rehearsing instead of rising. The longer you wait to be validated, th...

1 month ago

8 minutes

The Rebuild

Episode 25 - Losing Limbs, Rebuilding Purpose W/ Raebolic

This episode is not about trauma. It’s about transformation. After losing both legs above the knee in a life-altering accident, Rae didn’t just face the physical pain. She faced the collapse of the identity she built as an athlete, a coach, and a high-performing woman. But instead of staying broken, she starts her rebuild with a strong spirit In this conversation, Rae opens up about phantom pain, nervous system rewiring, the emotional whiplash of overnight loss, and what it really takes to re...

1 month ago

42 minutes

The Rebuild

Not Everything That Hurt You Was Bad for You

Most people confuse pain with punishment. But some of the most potent growth moments are dressed in discomfort. In this episode, Dillon breaks down why not everything that hurt you was harmful, and how the nervous system can be retrained to see pain as data, not danger. From food fears to gym avoidance, from scale shame to identity spirals, this episode walks through the authentic emotional architecture behind trauma responses and why repetition, not avoidance, is the path to healing. 🧠 What ...

1 month ago

11 minutes

The Rebuild

Most Coaches Sell Programs. I Reprogram Lives

Most coaches build programs. I build people. This episode breaks down the difference between transactional coaching that ends at 12 weeks… and transformational coaching that rewires someone’s identity forever. Dillon shares the foundational mindset that separates fleeting results from lifelong change, and why your job as a coach isn’t to create clients who need you forever, but to help them become someone who would never go back to who they were before. Retention isn’t about price point, pers...

1 month ago

13 minutes

The Rebuild

Episode 24 - Rebuilding from Nothing W/ Sarah Jean

Sarah shares what it really takes to walk away from everything, comfort, relationships, and old identity, and choose the long, quiet road of real transformation. This is a story of self-rescue, sovereign womanhood, and the brutal, beautiful process of rebuilding your life from scratch Sarah has walked through three years of emotional, physical, and spiritual refinement, but today’s episode is about her voice, her evolution, and her earned conviction. From crying alone in a new city to becomin...

1 month ago

55 minutes

The Rebuild

Your Self-Talk Can Be A Report Card on Your Behavior

In this episode, Dillon breaks down the brutal but beautiful truth behind negative self-talk. It’s not self-hate, it’s self-feedback. When you constantly break small promises to yourself, your nervous system starts ringing the alarm. That inner voice you think is “mean” is sometimes actually honest. And the only way to calm it isn’t with affirmations or mindset hacks; it’s by behaving in alignment with the identity you claim to want. If you’ve ever felt like you can’t get out of your own head...

2 months ago

10 minutes

The Rebuild

The Magic Energy Of Conviction

In this episode, Dillon breaks down why you’re not actually tired; you’re misaligned. The real energy leak isn’t your schedule. It’s your spirit. If you’ve ever said, “I just can’t bring myself to do it,” this one is for you. Because that’s not burnout, it’s belief fatigue. Dillon unpacks how structure, spirit, and story interact to create conviction, and why absolute consistency can’t be hacked with hype. It must be anchored in truth. If your body’s dragging but your vision is fuzzy, you don...

2 months ago

12 minutes

The Rebuild

I Lose Weight… But I Gain It All Back

This episode breaks down one of the most defeating experiences in fitness: losing the weight, only to watch it creep back. But the issue isn’t just the method. It’s the mindset. Most people don’t gain the weight back because they’re lazy. They gain it back because they never became someone new. Dillon unpacks why unsustainable plans rooted in shame lead to relapse, how your nervous system pulls you back to the familiar, and what it really takes to keep the result once you’ve earned it. This i...

2 months ago

10 minutes

The Rebuild

“Every Weekend Wrecks Me”

You are not failing because of your diet. You are failing because you live two different lives. Weekday you tracks everything. Weekend you pretends it never happened. You are stuck in a pattern where progress and peace only exist Monday through Thursday. In this episode, Dillon addresses the weekend identity crisis that can sabotage your goals. He breaks down the hidden narratives behind Friday-to-Sunday behavior and offers a new way to rewire your life so that your results are not conditiona...

2 months ago

8 minutes

The Rebuild

“The Plan Works… I Just Don’t”

The truth is brutal, most people don’t fail because of a broken plan. They fail because they never actually ran the play. In this episode, Dillon delivers a sharp callout to the chronic plan-hoppers, excuse-makers, and partial executors. It’s not the macro split, the training block, or the coach, it’s your relationship with consistency, responsibility, and discomfort. If you’ve ever said, “This isn’t working,” this is the mirror you need. 🧠 What You’ll Learn: Why blaming the plan is an ego-pr...

2 months ago

7 minutes

The Rebuild

“I Know What to Do… But I’m Not Doing It”

This episode is for the chronic overthinkers, the planners who never pull the trigger, and the clients who know exactly what works, but still won’t do it. Dillon breaks down the emotional gap between knowledge and execution, and why “I already know what to do” is the biggest lie holding people back from results. This isn’t about macros, cardio, or willpower. It’s about identity, fear, and the quiet comfort of inaction. If you’ve ever found yourself saying, “I just need to get back to doing wh...

3 months ago

7 minutes

The Rebuild

“I Can’t Stay Consistent Because I’m Never All In”

You’re not inconsistent because you’re lazy. You’re inconsistent because you’re still hovering. In this solo episode, Dillon breaks down one of the most common self-sabotage patterns he sees in coaching: half-in effort that protects your ego but prevents real progress. From the emotional safety of “trying without risking” to the deep fear of what commitment reveals, this episode is a raw look at why consistency fails, and how to finally change that. Whether you’ve been stuck at 70% for weeks ...

3 months ago

17 minutes

The Rebuild

Episode 23 - Rebuilding Identity and Leadership W/ Danny Jones

Danny Jones’ story is one of grit, faith, and quiet rebuilding. In this episode, Dillon sits down with Danny to unpack her journey from a state of emotional and spiritual survival to a season of vision, leadership, and self-belief. From crying through check-ins to flying across the country to train in person, Danny shares how mentorship, faith, and consistency reshaped not just her body but her identity. They explore the cost of choosing obedience over approval, the tension of family expectat...

3 months ago

1 hour 1 minute

The Rebuild

"I Ghost / Avoid When I Mess Up"

We’ve all done it. Missed a check-in. Had a weekend spiral. Told ourselves, “I’ll get back on track, then I’ll show up.” But that silence? It’s not discipline, it’s shame dressed as strategy. In this episode, Dillon explains what happens when you ghost your coach and your own transformation. Because hiding doesn't protect your progress, it protects your old story. If you only feel worthy when you’re crushing it, you’ll disappear every time life gets hard. But real change means being seen, esp...

3 months ago

16 minutes

The Rebuild

“I Keep Falling Off on Weekends”

You’re dialed in all week, then Friday hits. And by Sunday night, you’re bloated, ashamed, and telling yourself you’ll “start again Monday.” Sound familiar? This episode exposes the real emotional patterns behind weekend sabotage, and how to finally break the loop without losing your mind (or your momentum). 🧠 What You’ll Learn: Why weekends don’t break you, your lack of structure doesHow the “I earned it” mindset sets you up to spiralWhy flexibility is not the same as clarityThe two anchors ...

3 months ago

13 minutes

The Rebuild

“My Progress Photos Make Me Hate My Body”

Progress photos are supposed to help. But for many, they do the opposite. You take the shot, zoom in, and spiral. Suddenly, your check-in (with a coach or yourself) becomes a trigger. This episode dives into how body image becomes distorted by our expectations, and how to reclaim the process. If you’ve ever let one photo ruin your week, this one is for you. 🧠 What You’ll Learn: Why progress photos are a tool, not a verdictHow zooming in distorts your perception of progressWhy your brain can’t...

4 months ago

12 minutes