Ep. 74 Mastering Fitness and Health with Scott Friedman

[00:00:06] I'm Michele Simms and this is The Beauty in the Mess, a community where people who crave a shift in mindset, personal growth, and connection to like-minded people come together to start rewriting their stories.

[00:00:17] Through engaging, honest, and insightful conversations, the show will help you embrace the mess to recognize the meanings and the lessons it holds and discover its hidden treasures to help you start making a mindset shift.

[00:00:30] Let's listen, learn, and reclaim who we were meant to be.

[00:00:34] Hi friend, welcome to The Beauty in the Mess. For this episode, I'm thrilled to welcome Scott Friedman to the show.

[00:00:41] Scott explains the importance of mindset over mechanics and achieving fitness goals and he discusses common barriers to maintaining fitness routines such as a fear of public failure, societal pressures, and unrealistic expectations.

[00:00:55] This episode delves into transforming yo-yo dieting into a sustainable lifestyle by setting specific and realistic goals and identifying deep-rooted motivations.

[00:01:06] Key steps like understanding your why, creating actionable steps, and maintaining accountability are emphasized by Scott.

[00:01:14] The discussion covers balancing exercise and diet, especially during vacations, and overcoming food cravings through habit formation and consistency.

[00:01:23] Scott shares his approach to coaching aimed at empowering individuals to sustain their fitness and nutrition plans by educating themselves and removing obstacles.

[00:01:33] Check out Scott's podcast, The Power of Progress, for more insights on fitness mindset and well-being.

[00:01:39] Scott is a nationally accredited personal trainer, fitness nutrition coach, and behavior change specialist who has been in the fitness industry for a decade.

[00:01:48] He has worked with hundreds of clients and specializes in mentoring them on how to build long-term sustainable habits using his key principles of mindset, motion, and momentum.

[00:01:59] Turning health from a chore to a lifestyle.

[00:02:02] Scott is a unique and engaging speaker, coach, and host of the Power of Progress podcast.

[00:02:07] He prides himself on understanding the needs of those who wish to change their lives.

[00:02:11] Through storytelling, personal experience, and a refreshingly honest take on the fitness and nutrition industry, Scott empowers and inspires his audiences and clients to take congruent action to achieve their goals.

[00:02:24] His authentic grip-it and rip-it style resonates with people to take practical steps to improve their lives.

[00:02:30] Hi, I'm Michelle Sims, your host.

[00:02:32] I'm just a regular person who, along with my family, have had our share of messes that we, too, have had to overcome.

[00:02:38] Along the way, I got curious as to how others get through their messes and even triumph over them.

[00:02:43] Maybe there's a better way, a faster way.

[00:02:46] Maybe we can accelerate our journeys by learning from someone else.

[00:02:50] That started my pursuit.

[00:02:51] I think we can all learn from each other through the sharing of our experiences, lessons, and knowledge.

[00:02:56] So join me for episode 74 of The Beauty and the Mess called Mastering Fitness and Health with Scott Friedman.

[00:03:04] Mindset, Discipline, and Sustainable Habits.

[00:03:06] So without further ado, let's dive right into today's conversation.

[00:03:11] Hi, Scott.

[00:03:12] Welcome to The Beauty and the Mess.

[00:03:13] I'm so glad to have you with me today.

[00:03:15] Yes.

[00:03:16] Thanks for having me.

[00:03:17] Appreciate it.

[00:03:18] Absolutely.

[00:03:19] Now, I know you're a fitness coach, among many other things, but I know you also like to focus on what you call pre-exercise or mindset.

[00:03:27] Could you explain that a little bit?

[00:03:30] Yeah.

[00:03:31] I would call it mindset over pre-exercise.

[00:03:34] Okay.

[00:03:34] But I think it's a great term to use.

[00:03:36] And what I kind of tackle is the concept of why do some people succeed and why do some people fail when it comes to achieving their fitness and health-related goals?

[00:03:46] Some people can be handed the map and said, yep, the treasure map is right here.

[00:03:51] Go take it.

[00:03:52] I'll wait for you at the finish line.

[00:03:53] And half the people will succeed with it and half the people won't.

[00:03:56] And so what I get into is less about the mechanics of doing 12 sets or doing 12 reps of bicep curls and watching people work out and all those different things and programming and more about how do we get you from point A to point B?

[00:04:09] How do we get you to understand the need for it and to act on the need for it so that we can get out of your own head?

[00:04:15] A lot of people are in their own head when it comes to their fitness.

[00:04:18] And the question is, how do we get you out of your own head so that you can start seeing results so that you can start living the better life that you know you should be living?

[00:04:25] And that's kind of where I tackle the fitness stuff in my area.

[00:04:28] Yeah, because I was looking online and I read where 40% of the United States adults are considered obese and another 32% are considered overweight.

[00:04:39] So that's 72% of us have a weight problem, right?

[00:04:43] And it said 17% of children are considered obese.

[00:04:46] And I'm sure if we ask the majority of these folks, all of us would say, yeah, I want to lose weight.

[00:04:52] But when it comes to doing it, what's the roadblock for most people in your experience?

[00:04:58] Oh, there's so many roadblocks.

[00:05:00] I'll try to narrow it down.

[00:05:01] But I think some of the biggest roadblocks that we face, one specifically is the fear of failure publicly or the fear of judgment publicly.

[00:05:10] I think that's a very big fear that people go into.

[00:05:13] And that's really just the idea of not wanting other people to see us struggle and being vulnerable.

[00:05:19] And therefore, I won't be vulnerable and I won't try this thing because I think a lot of people go into it.

[00:05:24] Okay, I'm going to lose 20 pounds.

[00:05:25] And they realize it gets a little bit harder than they thought originally.

[00:05:29] And then they're like, oh, I told my friends I was going to lose 20 pounds.

[00:05:33] And now it's kind of embarrassing that I'm not doing that because it's harder than I thought.

[00:05:37] So I think embarrassment, vulnerability all kind of stem from the fear of public judgment.

[00:05:42] I think that's one major reason why people don't succeed.

[00:05:46] And maybe within this umbrella, but another kind of general concept I think goes hand in hand is really a lack of perspective on what's going to happen during the journey.

[00:05:56] And not an understanding of if I go through this, here's what's going to happen to my body.

[00:06:01] Here's what's going to happen to my thoughts.

[00:06:02] Here's what's going to happen to me.

[00:06:04] And here's how I'm going to feel about it.

[00:06:05] All those different aspects that go with it.

[00:06:07] I don't think people account for that.

[00:06:08] And I think that really does hinder a lot of people because we are ingigrated with social media, with quick fixes, with, hey, lose 20 pounds in one week with my new amazing pill or whatever it might be.

[00:06:23] And people are like, oh, I can get quick results.

[00:06:25] Really, really awesome.

[00:06:25] That's amazing.

[00:06:26] Let's do that.

[00:06:27] And then they don't realize that, oh, this is a lot different than I thought it was going to be.

[00:06:32] They get discouraged.

[00:06:33] And then it kind of leads them down this cycle.

[00:06:35] So those would be two of the main reasons I think people have trouble right now.

[00:06:39] And that's also why we see the numbers going up.

[00:06:40] Marketing companies are amazing at it.

[00:06:42] The food is absolutely delicious.

[00:06:44] I raised my hand.

[00:06:44] I'm a big fan of pastries and donuts and cookies.

[00:06:47] So I get it.

[00:06:48] I eat it all the time.

[00:06:49] Probably more than most people would think.

[00:06:51] It's just it's a very difficult society that we live in with all the options available.

[00:06:55] And I think those two, number one, fear of judgment publicly and kind of lack of perspective on the journey are two major ones that people kind of struggle with.

[00:07:02] So you bring up a good point.

[00:07:04] So are you talking is it fear of judgment?

[00:07:06] If I announce on Facebook, I'm on a weight loss journey, right?

[00:07:11] But then I'm eating a donut and somebody takes a picture.

[00:07:14] Is that what you're talking about?

[00:07:15] Like people say, well, why are you eating that if you say you're losing weight?

[00:07:18] Or is it that I might want to lose weight and say I do lose the weight, but then six months later, I put it back on?

[00:07:26] Well, I think it's a little bit of both.

[00:07:27] I don't think anyone's necessarily we could take the social media out of the equation.

[00:07:30] I think it's just a principled concept of if I'm at my house and this is the analogy I like to use.

[00:07:36] I'm at my house and I'm doing pull-ups and I happen to fall off the pull-up bar and I land on my butt.

[00:07:42] It's embarrassing a little bit.

[00:07:43] It hurts.

[00:07:44] What happens?

[00:07:44] I get back up.

[00:07:45] I go, oh, this is stupid.

[00:07:46] I might be done for the day.

[00:07:47] Nothing, but nothing.

[00:07:48] I try again tomorrow.

[00:07:49] But if you do that at the gym, if you go to the gym and you try to do pull-ups and you fall right in your butt and you do something embarrassing, everyone around you, it amplifies the failure a lot more.

[00:08:01] And we get vulnerable.

[00:08:02] We get embarrassed.

[00:08:02] And we don't like to – that's out of our comfort zone for a lot of people.

[00:08:05] We don't like that.

[00:08:06] And so I think the differences of trying to go for something and people knowing you're going for it and getting those support systems and doing those things can be a very vulnerable thing.

[00:08:16] It can be very difficult to do.

[00:08:17] And we will avoid those situations because it's not comfortable sometimes.

[00:08:22] And we avoid change a lot as well in our normal habits and routine.

[00:08:25] But that fear of being ostracized, that fear of being made fun of, that fear of people talking behind our backs.

[00:08:31] Oh, did you see what Sally was doing over there?

[00:08:33] And, oh, just trying to lose 40 pounds.

[00:08:35] You see what Tim was doing over there?

[00:08:36] Oh, trying to lose 20 pounds.

[00:08:37] And people do that.

[00:08:38] And I think we fear that a lot because it's public.

[00:08:41] It's known.

[00:08:41] It makes us vulnerable.

[00:08:42] And I don't – I really do think we try to avoid that in many situations.

[00:08:46] Whether we know it or not, we try to avoid it.

[00:08:47] So I think that's more so what I was trying to get at.

[00:08:49] And if you post on social media, it becomes real.

[00:08:52] If you post, hey, I'm going to lose 40 pounds in the next six months and you don't succeed, then it could be – assuming people actually remember, right?

[00:09:00] My attention spans are very low nowadays.

[00:09:02] But that's embarrassing.

[00:09:04] It's like I posted this.

[00:09:04] I said I was going to do it.

[00:09:05] I didn't do it.

[00:09:06] Or if you do succeed and then you're down 40 pounds and then six months later, you're getting it all back.

[00:09:10] What are people going to say?

[00:09:11] What's your family going to say?

[00:09:12] What are your friends going to say?

[00:09:13] What's your significant other going to say?

[00:09:15] I think all of those thoughts, which are very emotional, creep into our head regularly.

[00:09:20] And that does paralyze us in some sense to make decisions because we're very scared of what other people are going to say or think about us when we try to change our lives.

[00:09:29] Yeah, I think that's very true.

[00:09:30] I think we worry a lot about what others are going to think.

[00:09:33] And you brought up the point that we don't really prepare ourselves for the mental aspect of how we're going to feel if we lose that weight.

[00:09:41] And I thought that was very intriguing because I think you're 100 percent right because I've been on a weight loss journey on and off forever, it seems like.

[00:09:49] So it's something you never think about.

[00:09:51] You don't think about I have to prepare myself mentally.

[00:09:54] You just decide you're going to do it and you try to do it.

[00:09:59] I think part of it is that we think we almost treat fitness as a game to where, OK, if I lose 40 pounds, I win the game.

[00:10:07] But the reality is the game is actually if I can lose 40 pounds and then maintain and be healthy the rest of my life, then I can win the game until the very end.

[00:10:16] I think we treat it too much as a game.

[00:10:18] Fitness and health is a lifestyle and it's less about succeeding on one specific goal and more so being able to maintain a generalized healthy lifestyle itself versus just this one aspect, this one goal.

[00:10:30] And then we go into it.

[00:10:32] We see, oh, my gosh, my friend lost 40 pounds on insert diet X over here.

[00:10:37] Or there's this amazing trainer that showed me this thing and I got all these amazing results.

[00:10:41] It's called uninformed optimism.

[00:10:43] So we go into all of these situations.

[00:10:46] We kind of yo-yo.

[00:10:47] So we go into the situation and it's OK.

[00:10:49] Oh, this is amazing.

[00:10:50] This is great.

[00:10:51] Let's go do it.

[00:10:51] I'm eager.

[00:10:52] I'm motivated.

[00:10:53] I'm excited.

[00:10:54] And then we start to learn.

[00:10:55] Oh, like keto was a lot harder than I thought it was.

[00:10:58] Oh, carnivore diets a lot harder than I thought it was.

[00:11:00] Oh, whatever.

[00:11:01] Name the diet, right?

[00:11:02] Whatever the diet is.

[00:11:03] It's a lot harder than I thought.

[00:11:04] Right.

[00:11:04] Oh, I have to.

[00:11:05] I can't eat what I have to do.

[00:11:07] I have to work out four times.

[00:11:08] Oh, oh, I have my kid's soccer game.

[00:11:10] I have this.

[00:11:11] I can't.

[00:11:11] I had stress.

[00:11:17] Uninformed optimism into informed pessimism of, OK, now we kind of understand what we're

[00:11:22] going through.

[00:11:23] We understand, OK, this is not sunshine and rainbows.

[00:11:26] This is going to be annoying.

[00:11:27] I didn't realize that part of the program is, hey, you're going to be hungry some days.

[00:11:31] Or part of the program is you're going to crave food that you haven't had in four months.

[00:11:35] Part of the program is things that make you feel uncomfortable that you don't want to

[00:11:39] do.

[00:11:39] Now we realize that and we get into this cycle of either it's called the valley of despair

[00:11:44] is the next point of this.

[00:11:45] So it's uninformed optimism, informed pessimism, then the valley of despair, which is essentially

[00:11:50] this sucks.

[00:11:51] I want to quit.

[00:11:52] And you really have two options.

[00:11:53] You either three options, either one, you stick with it and you keep pushing forward.

[00:11:58] You give up until the next thing comes around, which is, again, uninformed optimism.

[00:12:04] So what happens is that yo-yo effect over and over and over again, kind of a cycle.

[00:12:08] And you're really happy.

[00:12:10] Then you're sad.

[00:12:11] You give up.

[00:12:12] Start over.

[00:12:13] You're really happy.

[00:12:13] You're sad.

[00:12:14] You give up.

[00:12:15] You start over.

[00:12:15] And that becomes that yo-yo of dieting on and off for years because we never understand

[00:12:20] what it takes to actually go through it.

[00:12:22] We never look into, hey, like, how do I actually lose this 40 pounds and keep it off?

[00:12:26] We kind of just hope it works.

[00:12:28] We kind of just jump into the next shiny object.

[00:12:31] And that breeds consistent failure over and over and over again.

[00:12:35] And even if you do see results, they tend not to last because you're using some sort

[00:12:40] of specific diet that you stopped doing after a while.

[00:12:42] So there's a lot of different parts.

[00:12:43] I know I said a lot in there, but that's kind of how I see the yo-yo dieting is every six

[00:12:46] months something new because you got sick and tired of something else because you didn't

[00:12:50] realize what it actually entailed when you started it in the first place.

[00:12:53] Is it the same reason, same reasoning, even if we have a compelling, like I'm thinking

[00:12:58] of a health crisis and people lose weight because they're afraid really.

[00:13:04] And, but then you see them eventually migrate back and, but they have a very compelling reason.

[00:13:10] They know they have to lose the weight and yet they still let it come back.

[00:13:14] Is it the same as the yo-yo dieting?

[00:13:16] Just they get to the point where this sucks and life's too hard.

[00:13:21] And yeah, that's a, that's a, no one's ever asked me that question before.

[00:13:24] That's a great question.

[00:13:25] Cause I mostly don't deal with medical emergencies.

[00:13:27] I'll, I'll, I'll say that, but I will say that I, so I had COVID a couple of different

[00:13:31] times.

[00:13:32] Okay.

[00:13:32] Not to get into COVID, but like, I was very sick on the bed.

[00:13:34] Just, oh my gosh.

[00:13:35] And what do you do when you're really sick or when you have a sprained ankle or when you

[00:13:38] have a hurt wrist, right?

[00:13:39] It's like, oh my gosh, I would, oh, I promise I'll do this.

[00:13:43] You start kind of doing, oh, I'm going to, I'm going to be so grateful once this is healed,

[00:13:48] how I can just walk normally again.

[00:13:50] Right.

[00:13:50] Right.

[00:13:50] And then a few days after your ankles healed, you start, oh, I'm so grateful for this.

[00:13:55] You start, you're smelling the roses.

[00:13:56] And then eventually what happens?

[00:13:57] It becomes mundane.

[00:13:59] It becomes walking, becomes normal again.

[00:14:00] And you forget the pain that you were going through.

[00:14:04] You forget the annoyance, the terrible.

[00:14:05] And I've broken my ankle three or four separate times.

[00:14:08] Wow.

[00:14:09] And I, and I still take walking for granted.

[00:14:11] I do.

[00:14:11] I mean, it's hard not to, or when you're,

[00:14:13] you're sick in the bed and you can't swallow because your throat's so sore,

[00:14:16] you're congested or whatever it is.

[00:14:18] And the second you feel better, you're grateful for about 24 hours.

[00:14:21] And then you're kind of back in your routine.

[00:14:23] And so I think it's the lack of urgency and the lack of, I would say like direct consequence

[00:14:30] that tends to get in people's way.

[00:14:32] If there's a medical burden, you got to lose 40 pounds in the next month or two,

[00:14:36] because you have type two diabetes or hypertension.

[00:14:38] And if you don't lose this weight, it's going to be terrible.

[00:14:40] So on and so forth, then it's a matter of, okay, I have to do this.

[00:14:45] But once that stressor is gone, once that catalyst for doing it is gone, we tend to then revert back.

[00:14:52] Some of us will, of course.

[00:14:53] I'm not the expert on medical emergencies, but because that stressor is gone and that idea of urgency is gone.

[00:15:01] So I think those would be two reasons I would put on people from more of an emergency situation or urgent situation,

[00:15:06] because you're creating the catalyst in your life in order to see results.

[00:15:10] Once that catalyst is gone, we tend to forget why we did what we did in the first place.

[00:15:15] And then we go about our daily lives, daily stressors.

[00:15:18] And next thing you know, six months later, the doc's like, dude, what happened?

[00:15:21] You gained all the weight back and now we got to restart this cycle.

[00:15:23] So yeah, I could definitely see that happening.

[00:15:25] So what do we do to make it become a lifestyle shift instead of just a fleeting thing that we're just going to try to lose weight?

[00:15:33] But I guess, how do you keep your why or that reason or that compelling reason in front of yourself so that you don't lose sight of it?

[00:15:41] Because in the situation you gave with the type 2 diabetes, that doesn't go away.

[00:15:45] When you gain the weight back, now you're back in crisis, right?

[00:15:48] So that compelling reason didn't go away, but yet you still shifted back.

[00:15:53] So how do you not shift back?

[00:15:56] How do you make it a lifestyle permanent change?

[00:15:59] It's a great question, right?

[00:16:00] And that's the million dollar question, right?

[00:16:01] How do I keep this permanently?

[00:16:02] And everyone's going to be a little different in their response.

[00:16:06] I think my approach is threefold.

[00:16:08] So the first thing I do is number one, goal setting, which I know is annoying.

[00:16:14] I know everyone talks about goal setting, but I do think it's a very invaluable thing to do because it identifies what you're actually trying to do specifically.

[00:16:21] And it gives you a roadmap for what you're going to do.

[00:16:24] So I use smart goals as kind of my indicator.

[00:16:26] So for those of you who have never heard smart goals before, it's specific, measurable, aligned slash attainable, whoever you're talking to, relevant and timely.

[00:16:35] And so those are the kind of the five things.

[00:16:37] If you have a goal, it needs to match all five categories.

[00:16:40] So if you say you want to lose weight, that's not a good goal because it doesn't match almost any of the categories.

[00:16:44] If I want to lose 40 pounds in eight months and X, Y, Z, then that's a very specific smart goal because it has all the factors that you need for it.

[00:16:52] So number one, identifying what you want.

[00:16:55] That's number one.

[00:16:55] Number two is, and you mentioned this too, which is, I think great, is what is your reason why?

[00:17:00] So this is where I think most people, if you're going to listen, take notes, this is it right here.

[00:17:05] It's what is your reason why?

[00:17:09] Because your reason why is your support system.

[00:17:11] So what I recommend people do is, especially with all my clients, get out a list, little notebook, whatever it might be, and write down as many reasons as you possibly can, a minimum of 10, but as many reasons as you possibly can.

[00:17:24] Fill out the page of whatever your goal is.

[00:17:26] Why do you want to do this?

[00:17:27] Seriously, why?

[00:17:28] What is your reasoning?

[00:17:29] And I don't even care what the reason is.

[00:17:31] The reason itself doesn't actually matter to me.

[00:17:32] It's that I want you to visibly see all the reasons why you're going to do this because I know that, and I'm in Chicago, so it gets very cold here in the winter.

[00:17:42] I know that in February in Chicago, when it's negative 10 degrees outside and snowing and you have to ice off the car for 20 minutes and do all this, you're not going to want to wake up and do it.

[00:17:51] You're not going to do it unless you have a strong support system.

[00:17:54] So your reason why is a couple different things, but really it creates that support of, okay, here's why I'm doing this.

[00:18:00] Now, and the reasons can be that you want to look good in a bikini.

[00:18:02] Great.

[00:18:03] Write it down.

[00:18:03] You want to have a six-pack app?

[00:18:04] Great.

[00:18:05] Write it down.

[00:18:05] I don't care how vain the reason is.

[00:18:07] It can be medical.

[00:18:08] It can be family history.

[00:18:09] It can be longevity with your grandkids.

[00:18:11] It doesn't just write it all.

[00:18:12] It does matter.

[00:18:13] Write it all down.

[00:18:14] Then make it visible.

[00:18:16] Read it.

[00:18:17] Read at least one of them every single day because we live in a world, especially in the U.S., where it's very much a hustle and go day.

[00:18:26] Every day is hustle and go nonstop.

[00:18:28] That's the society we live in.

[00:18:29] That's where it is.

[00:18:30] And we know that.

[00:18:31] Things get in our way constantly.

[00:18:34] And when we feel like doing something, it's very easy to do it.

[00:18:39] Obvious statement.

[00:18:40] The issue is rarely do we ever feel like working out to those of us who are trying to do it.

[00:18:45] It's like you never want to go do it.

[00:18:48] It's an hour of your day or however long it is.

[00:18:49] You don't necessarily want to make the time.

[00:18:51] You might have three kids and you might be a single parent.

[00:18:53] You might have hockey practice, soccer practice, and basketball practice all on the same night.

[00:18:56] You might have to cook dinner.

[00:18:57] It's whatever it is.

[00:18:59] Your boss entered 10 more meetings on your calendar today.

[00:19:02] There are things that are going to get in the way which make us forget about our goals every single day.

[00:19:07] So one thing is, number one, make all of your whys visible.

[00:19:10] That is an absolute must.

[00:19:11] I have a whiteboard where I have a bunch of my reasons.

[00:19:14] Put it on your desk, your fridge, your mirror.

[00:19:16] You can also carry around a note card in your pocket with your goal on it so you can feel it.

[00:19:20] And then you can remind yourself what the goal is every single day.

[00:19:23] Whatever you have to do to remind yourself of your goal daily.

[00:19:25] You don't have to read all 100 reasons, but read a couple of reasons every day.

[00:19:29] This is constant reminders.

[00:19:30] We absolutely need constant reminders, and that's one of the things that we forget is you have to have it because we will literally forget if we do not remind ourselves.

[00:19:38] You might love it right now.

[00:19:40] Like when you wake up in the morning, oh, I can't wait to go to the gym.

[00:19:42] And then by the time you get up, you've been at work for eight hours, you drove an hour to work.

[00:19:47] By the time 10 hours goes by, you have no more energy.

[00:19:51] You don't want to do it.

[00:19:52] And Netflix and chips sounds way better than running on a treadmill or lifting weights for an hour.

[00:19:58] How are you going to remind yourself, hey, I have to go to the gym because this is my goal.

[00:20:01] Even though I don't want to do it, I know it's not right.

[00:20:03] I have to do this.

[00:20:04] Most people who aren't in this journey or don't do this will just go home and go watch Netflix.

[00:20:07] And they're in this cycle over and over and over again.

[00:20:10] So number two is your reason why.

[00:20:12] Make it visible and remind yourself daily.

[00:20:14] I can't stress that enough.

[00:20:15] I think that is really the most important aspect of it because it's going to keep you company when you're not seeing results.

[00:20:22] It's going to keep you company when you're feeling good.

[00:20:24] It's there for you because it's an emotional attachment.

[00:20:27] You need to be emotionally attached to what you're going to do in order to keep doing it, especially when you don't want to do it.

[00:20:32] So that's my number two.

[00:20:33] And then my number three is action items.

[00:20:36] A lot of people, everyone understands, okay, if I go to the gym, I can walk on the treadmill.

[00:20:40] I can do some bicep curls.

[00:20:42] I can do some shoulder presses.

[00:20:44] I can kind of walk around, but no one has like a plan.

[00:20:46] No one has action items.

[00:20:48] So create what is the next smallest step that I can take in order to start seeing results.

[00:20:54] And if let's just say you're starting at square one, it's okay.

[00:20:57] I need to go on Google and look up the closest gym.

[00:21:00] That's step one.

[00:21:01] Step two, I'm going to call the gyms and get prices or go on their websites to get prices.

[00:21:05] Step three, I'm going to make sure I have enough workout clothes.

[00:21:07] I'm going to have, I'm going to buy workout clothes or make sure I have what I can wear.

[00:21:10] Step four, I'm going to get the membership and then go into the gym, right?

[00:21:14] Step five, and so on and so forth.

[00:21:16] What's the next smallest step that you can take that's aligned with your goal and then

[00:21:20] take it and then move on?

[00:21:21] Don't think about eight weeks in the future.

[00:21:24] Don't think about 10 weeks in the future.

[00:21:27] Think about right now.

[00:21:28] What's the next thing I can do today or tomorrow, really today, to get me one step closer

[00:21:34] to my goal.

[00:21:35] And then what that does is it creates social proof that you can do this.

[00:21:40] And then that social proof creates momentum so that you can keep doing it over and over

[00:21:45] and over again until you're like six months down the line.

[00:21:48] Whoa, look at me.

[00:21:49] I've been here for six months.

[00:21:50] It's been great.

[00:21:51] I'm doing this.

[00:21:52] And then so on and so forth.

[00:21:53] So those are my three basic level steps that I usually give people as we work together

[00:21:57] to like, how do we get out of this rut of like on again, off again, on again, off again,

[00:22:02] or staying the word motivation.

[00:22:04] I'm not a big fan of motivation, but how do we stay motivated?

[00:22:06] How do we stay disciplined really is a better word.

[00:22:08] And those are my three ways I help people kind of get started with it.

[00:22:11] Yeah, that's great.

[00:22:13] I'm wondering how much accountability plays into all this too.

[00:22:17] I notice I'm more successful if I even hold myself accountable, which I don't think a lot

[00:22:23] of us do most of the time.

[00:22:24] But if you have an outside person holding you accountable or a friend, even anybody,

[00:22:30] do you feel like that makes a big difference?

[00:22:32] That's the entire coaching program.

[00:22:34] That's the entire industry of personal training.

[00:22:36] Really, there's two ways to learn something, I think.

[00:22:38] I think one is basically time equity, where you have to spend a lot of time on YouTube,

[00:22:44] on Google, looking up articles.

[00:22:45] How do I do this?

[00:22:46] And then you could build your own.

[00:22:47] It takes a lot of time, but a lot of time, no money.

[00:22:51] Or you could skip the line, spend the money, and then you can learn everything from someone

[00:22:56] else who's been there, done it for you.

[00:22:58] And then you're saving all this time, but you're spending money.

[00:22:59] So there's two ways to learn something, really.

[00:23:01] It just depends on what you want to do.

[00:23:02] I think, obviously, I'm a big proponent of the coaching aspect.

[00:23:06] If you can find someone who gets you to learn, and I think that's a huge thing in my book,

[00:23:10] is I don't recommend anyone who will not teach you what to do on your own,

[00:23:14] because I think that's a very crucial part.

[00:23:16] Otherwise, you just keep going back to them over and over again,

[00:23:19] which kind of defeats the purpose in the first place, unless that's what you want to do.

[00:23:22] Again, knowing what your goals are, very specific.

[00:23:23] But yeah, I think accountability is huge.

[00:23:26] And if you're not willing or don't have the money to hire someone,

[00:23:29] that's what your reason why is.

[00:23:30] That's how you build at least an internal support system.

[00:23:33] And you could tell your family, tell your friends to help keep you accountable,

[00:23:36] things like that as well.

[00:23:37] Those are also very important things or joint communities.

[00:23:39] But accountability, absolutely crucial, massive.

[00:23:43] However it works for you, you've got to get accountability for yourself,

[00:23:47] whether it's internal, external, or whatever.

[00:23:49] Accountability is massive.

[00:23:50] So I totally agree.

[00:23:50] You need to have accountability.

[00:23:51] Yeah.

[00:23:52] And I think it's extremely important to have that external accountability.

[00:23:56] But I think you also have to commit to hold yourself accountable too,

[00:23:59] because I might be on the call with you once a week.

[00:24:03] But when I'm on my own, I could cheat and eat stuff.

[00:24:06] You know what I mean?

[00:24:07] And then tell you, oh, I'm doing everything.

[00:24:09] I don't know why I didn't lose weight.

[00:24:10] So you know what I'm saying?

[00:24:11] You have to hold yourself to that commitment too.

[00:24:14] Oh, yeah.

[00:24:15] Yeah.

[00:24:15] If you're telling your coach you did all.

[00:24:16] And for the most part, coaches know when you're kind of,

[00:24:20] you're not telling the truth.

[00:24:21] It's like, oh, I'm doing everything you tell me to do it,

[00:24:22] but I haven't lost it.

[00:24:23] In fact, I gained two pounds.

[00:24:24] I'm like, okay, well, then you're not doing everything I told you to do.

[00:24:26] One of the rare things in life is a roadmap to success,

[00:24:30] and fitness is one of them.

[00:24:31] It's very simple.

[00:24:33] Work out more, eat a little less, eat healthy food.

[00:24:36] There's a very specific roadmap for fitness.

[00:24:39] There's nuance, of course.

[00:24:40] There's my new show along the way, but it's laid out for us.

[00:24:42] Versus jobs, relationships, everything else.

[00:24:45] We kind of have to guess and learn and figure it out,

[00:24:48] and there's no right or wrong way necessarily.

[00:24:50] Whereas in fitness, there's a roadmap, and it's laid out for us.

[00:24:54] So you're right.

[00:24:55] We have to be accountable to ourselves.

[00:24:57] At some point, if you're going to hire a coach, obviously,

[00:25:02] and then not do what the coach says,

[00:25:03] I would argue that you just haven't struggled enough

[00:25:06] to really want to make the change.

[00:25:08] It's almost like popular to say you want to lose weight.

[00:25:11] It's popular to have a coach.

[00:25:12] Oh, I have this coach.

[00:25:13] I have a trainer.

[00:25:14] I have this.

[00:25:15] Just almost keeping up with the Joneses kind of deal,

[00:25:17] which I'm not sure why.

[00:25:19] It's interesting because, yeah,

[00:25:21] if you're not willing to put in the work,

[00:25:23] if you're not willing to listen to someone to go through it,

[00:25:25] then I would argue you're just not at the point

[00:25:27] where you're ready to make that change.

[00:25:29] And which, by the way, I think is okay.

[00:25:30] I think if people are comfortable where they're at,

[00:25:32] maybe you're like, look, I know I'm overweight,

[00:25:34] but I don't care.

[00:25:35] I don't need to lose weight.

[00:25:36] Great.

[00:25:36] As long as you are accepting of yourself

[00:25:38] and understand what that means, I'm all for that.

[00:25:41] The message isn't everyone needs to lose weight.

[00:25:43] Everyone needs to be skinny.

[00:25:44] If you want to lose weight and you want to keep it off,

[00:25:47] get accountable, get your reason why,

[00:25:49] and learn how to do it so that you cannot fall

[00:25:51] into these issues that we're having

[00:25:52] across the country right now.

[00:25:54] Right.

[00:25:54] And in all fairness, I will also say that

[00:25:57] I have been on weight loss journeys

[00:26:00] where I know that particular week

[00:26:02] I did do everything I was supposed to

[00:26:04] and the scale didn't move.

[00:26:05] And then you have to prepare yourself mentally for that

[00:26:08] because you could easily say, forget it, I'm done.

[00:26:12] You could give up or you remind yourself,

[00:26:14] hey, I know I did everything

[00:26:16] and the scale will move next week.

[00:26:18] And to give some quick tips

[00:26:21] for people with scale issues,

[00:26:22] that's obviously a major issue.

[00:26:24] First tip, what I would give out is never use the scale.

[00:26:27] Oh, wow.

[00:26:28] But the scale is just a number.

[00:26:29] And that's the issue.

[00:26:30] It really is just that.

[00:26:31] I have someone, I have a friend of mine

[00:26:33] who we weigh, I weigh 170 pounds

[00:26:36] and he weighs 170 pounds

[00:26:37] and I work out and he does not work out.

[00:26:40] We're the same weight, same height, same age,

[00:26:43] but we look very different.

[00:26:45] I've read.

[00:26:46] Well, but the scale says the same number.

[00:26:48] So my argument is,

[00:26:50] if you can avoid the scale, avoid the scale.

[00:26:52] Number one is do things like pictures in the mirror.

[00:26:56] Do things like measurements on your,

[00:26:58] if you're trying to fit into a pair of clothes.

[00:26:59] Oh, I want to fit into these jeans.

[00:27:01] Use the jeans as the measurement.

[00:27:02] Do hip ratio measurements with a tape measure.

[00:27:04] Things like that.

[00:27:05] Don't do scale

[00:27:06] because scale doesn't include water weight

[00:27:07] or salt intake

[00:27:08] or maybe you had pizza the night before

[00:27:10] and it hasn't fully digested.

[00:27:15] And so I think the scale is very,

[00:27:16] it's just, it's great to use trending wise,

[00:27:18] but I wouldn't be like,

[00:27:19] I want to lose 10 pounds necessarily.

[00:27:21] It should be, I want to be,

[00:27:22] I want to, I want to lose 10 pounds of fat.

[00:27:25] I want to be able to fit into these jeans

[00:27:26] or this clothes or whatever it might be.

[00:27:28] And maybe have a different metric

[00:27:29] because the scale is very difficult

[00:27:30] to get along with

[00:27:32] because it doesn't take into account

[00:27:33] a lot of other things.

[00:27:34] That being said,

[00:27:36] and this goes back to the original

[00:27:37] understanding the perspective

[00:27:38] of what you're getting yourself into

[00:27:41] is weight loss is not like a linear line down.

[00:27:44] It's closer to the stock market

[00:27:47] where there's going to be days where it's great.

[00:27:49] There's going to be days where it sucks

[00:27:50] and understanding that.

[00:27:52] And as long as we are trending

[00:27:54] in the right direction,

[00:27:55] that's what's more important.

[00:27:56] So even if you gained weight this week,

[00:27:58] but you're overall down 20 pounds,

[00:28:00] who cares?

[00:28:01] We're in the right direction.

[00:28:02] We know we're doing the right things.

[00:28:03] And so I'd give yourself grace.

[00:28:05] If you are someone who uses the scale,

[00:28:07] so number three is maybe do it once a week.

[00:28:09] Don't do it every day.

[00:28:10] The scale every day is a lot.

[00:28:11] Maybe once a week,

[00:28:12] once every two weeks,

[00:28:13] something like that,

[00:28:14] just to see if it's going on a little bit.

[00:28:15] I think that's okay to do.

[00:28:16] But again,

[00:28:17] understanding that the journey

[00:28:18] is not a straight line down.

[00:28:19] You're going to go back.

[00:28:20] You're going to go up.

[00:28:20] You're going to go sideways.

[00:28:21] You're going to go reverse,

[00:28:22] whatever it might be.

[00:28:24] And that's part of the journey

[00:28:25] and preparing yourself mentally.

[00:28:27] Let's say,

[00:28:27] okay,

[00:28:27] there's going to be weeks

[00:28:28] where I have setbacks.

[00:28:29] There's going to be weeks

[00:28:29] where I have that wedding

[00:28:31] that I totally forgot I had to go to.

[00:28:33] And I had the dessert.

[00:28:34] I had the cake at the ceremony.

[00:28:36] Oh no,

[00:28:37] like such a big deal.

[00:28:38] Right.

[00:28:38] But preparing for that ahead of time

[00:28:40] is a great way to get rid

[00:28:42] of a lot of the negativity,

[00:28:44] which the negativity

[00:28:45] then breeds giving up.

[00:28:47] So we can get rid

[00:28:48] of some of that negativity.

[00:28:49] We're more likely to keep going

[00:28:50] long-term in the future.

[00:28:52] Do you mean like,

[00:28:53] I tell myself that I know

[00:28:54] I'm going to have the cake

[00:28:55] and I just accept it or?

[00:28:57] Yeah.

[00:28:57] Okay.

[00:28:58] Or I didn't know if you meant that

[00:28:59] or you meant like I skipped dinner

[00:29:01] the night before

[00:29:02] because I know I'm going to have cake

[00:29:03] the next day.

[00:29:04] Well,

[00:29:05] I think everyone has their own ways

[00:29:06] of doing it.

[00:29:07] So I'm not here to tell you

[00:29:08] which way is necessarily the right way.

[00:29:09] But I do think if you say,

[00:29:10] okay,

[00:29:11] let's say I want to,

[00:29:11] let's say I have 20 weeks

[00:29:12] to lose 10 pounds.

[00:29:13] So it's just,

[00:29:14] we'll throw a number out there.

[00:29:15] Right.

[00:29:15] And I know in the 20 weeks

[00:29:17] that,

[00:29:18] okay,

[00:29:18] I have three weddings

[00:29:19] and I have my kid's birthday party.

[00:29:21] Oh wow.

[00:29:22] Like those are my,

[00:29:22] and I know me and my friends

[00:29:24] go out once every quarter,

[00:29:26] once every three months

[00:29:27] to go out drinking.

[00:29:29] So I have these five or six events

[00:29:30] I've,

[00:29:30] I can account for.

[00:29:32] So I can either prepare

[00:29:33] for them ahead of time

[00:29:34] and say,

[00:29:34] I'm not going to,

[00:29:35] I'm going to drink three less drinks

[00:29:36] this night.

[00:29:37] I'm going to do this.

[00:29:37] And,

[00:29:37] or I say,

[00:29:38] you know what?

[00:29:39] I'm going to accept this

[00:29:40] and maybe I change the goal

[00:29:42] a little bit.

[00:29:42] Maybe I extend my time horizon

[00:29:44] to 25 weeks

[00:29:45] instead of 20 weeks

[00:29:46] because I know I'm going to have

[00:29:47] some setbacks along the way.

[00:29:49] Or I'd say,

[00:29:49] I'm not going to look at the scale

[00:29:50] on these days

[00:29:51] after the wedding

[00:29:51] or after these things.

[00:29:52] I know I might be up a little bit,

[00:29:53] but if I'm just consistently done,

[00:29:55] I'm okay.

[00:29:55] So it's just preparing ahead of time

[00:29:57] for things that might be coming up.

[00:29:58] And yeah,

[00:29:59] and telling yourself,

[00:30:00] I was on vacation recently.

[00:30:01] I think this is a good example.

[00:30:02] I was on vacation recently

[00:30:03] and I was stressing out

[00:30:05] over not working out.

[00:30:07] I was like,

[00:30:07] oh,

[00:30:07] I just want to work out.

[00:30:08] I don't have a gym over here.

[00:30:10] What am I going to do?

[00:30:10] It's been like six days.

[00:30:12] And,

[00:30:12] but then I was like,

[00:30:13] you know what?

[00:30:13] I kind of,

[00:30:14] I knew this was happening.

[00:30:15] Is one week going to affect me?

[00:30:17] No.

[00:30:18] So I'm not going to work out.

[00:30:19] And I just accepted it.

[00:30:20] I was like,

[00:30:21] I'm not going to work out.

[00:30:22] I'm no longer going to worry about it.

[00:30:23] And that's it.

[00:30:24] And it just like kind of relieved

[00:30:26] this big,

[00:30:26] just monkey off my back of like,

[00:30:28] okay,

[00:30:28] that's it.

[00:30:29] I'm done moving on.

[00:30:30] So if it didn't affect my goals

[00:30:33] or at least it didn't affect me too negatively.

[00:30:35] And I knew that

[00:30:35] if you're someone who's on a diet

[00:30:37] and you're on vacation,

[00:30:38] it's like,

[00:30:38] oh my gosh,

[00:30:38] I'm on this stuff.

[00:30:39] Do I eat that?

[00:30:40] I think the worrying about it

[00:30:41] is worse than anything

[00:30:42] you're actually going to do on vacation.

[00:30:44] Right.

[00:30:45] So make a decision.

[00:30:46] Either you're going to,

[00:30:46] either you're going to try

[00:30:47] and you're going to eat healthier.

[00:30:48] So you know what?

[00:30:49] I'm going to,

[00:30:49] I'm going to allow myself

[00:30:50] to have that dessert on vacation.

[00:30:52] That's just,

[00:30:52] that is what it is.

[00:30:53] I will deal with the consequences later.

[00:30:54] And I know I might gain a couple of pounds.

[00:30:56] Great.

[00:30:56] So then when you do gain the couple of pounds,

[00:30:58] you're ready for it.

[00:31:00] You already knew,

[00:31:00] you already accepted

[00:31:01] that was probably going to happen.

[00:31:02] And then you just move on

[00:31:03] and keep going

[00:31:04] and you push harder the next day.

[00:31:06] And I think those are a couple of different ways

[00:31:08] that people can kind of like tell themselves,

[00:31:09] hey, look,

[00:31:10] just prepare for it.

[00:31:10] Just accept that something,

[00:31:12] if you make a decision,

[00:31:13] there's going to be a consequence.

[00:31:14] And the great thing about your body

[00:31:16] for most of us,

[00:31:17] at least is that

[00:31:18] even if you do have the cake,

[00:31:20] even if you don't work out for the week,

[00:31:21] even if you do make a mistake

[00:31:22] and gain five pounds,

[00:31:24] just get up on the horse the next day

[00:31:26] and keep going

[00:31:26] and you'll lose it again

[00:31:27] because you can always keep losing.

[00:31:29] You can always keep moving forward

[00:31:30] in your journey.

[00:31:32] You're not just stuck where you're at.

[00:31:33] You can always keep going.

[00:31:34] You can always pick yourself back up

[00:31:35] even if you do fail a couple of times

[00:31:37] and that's okay as well.

[00:31:38] Do you think that's the problem with diets

[00:31:40] that we hold ourselves

[00:31:41] to be so restrictive

[00:31:42] that we don't allow for these things

[00:31:44] and then we just give up?

[00:31:46] Yeah, I think that's part of the reason for sure.

[00:31:49] Yeah, so for example,

[00:31:50] I think one of the major reasons

[00:31:51] that diets don't work

[00:31:52] if you use a specific diet protocol

[00:31:54] and I'm not blaming any specific diet,

[00:31:56] but like just all of them,

[00:31:57] if they're too restrictive,

[00:31:59] unless you are willing to do that

[00:32:01] the rest of your life.

[00:32:02] So for example,

[00:32:03] like keto does work,

[00:32:04] like ketosis,

[00:32:05] which is where you do basically a no carb diet

[00:32:07] or a very, very low carb diet.

[00:32:09] I've done it.

[00:32:10] I did it for two months.

[00:32:10] It works.

[00:32:11] I lost a lot of weight.

[00:32:12] It was great.

[00:32:12] I'm not endorsing it.

[00:32:13] I'm just saying it works.

[00:32:14] But it also doesn't work

[00:32:15] because I wasn't willing to do it

[00:32:17] the rest of my life.

[00:32:18] I also wasn't willing to not have carbs.

[00:32:20] I love carbs.

[00:32:21] I love donuts.

[00:32:21] I love cookies.

[00:32:22] I need to have those.

[00:32:23] So if it's too restrictive

[00:32:25] and you lose too much weight too quickly,

[00:32:27] your body will rebound.

[00:32:28] Your hormones will fire back at you

[00:32:30] and say we're not doing this

[00:32:31] and it will shift you back upward.

[00:32:33] So that's a lot of the reasons

[00:32:34] why diets fail.

[00:32:34] They're too restrictive

[00:32:35] and we can't do it forever.

[00:32:36] Your body will fight back.

[00:32:38] It doesn't like change,

[00:32:39] especially quick change.

[00:32:40] It doesn't like it all

[00:32:40] because it's all the hormones

[00:32:41] kind of go crazy with it,

[00:32:42] especially your leptin levels

[00:32:43] and your ghrelin levels

[00:32:44] and things like that.

[00:32:45] And then another aspect of it

[00:32:48] is the mentality of a diet.

[00:32:50] If I do this diet

[00:32:51] and I achieved this goal,

[00:32:53] I'm done.

[00:32:54] And again, like I talked about earlier,

[00:32:55] you're playing a game

[00:32:56] and you shouldn't be playing a game.

[00:32:57] You shouldn't be trying to play

[00:32:58] a finite game in an infinite world.

[00:33:01] It's kind of like

[00:33:02] what I try to tell people.

[00:33:03] If you achieve the one goal,

[00:33:04] that's great,

[00:33:05] but understand that you're not done.

[00:33:06] So if you lose 40 pounds

[00:33:07] because you follow this diet,

[00:33:09] let's say it was Weight Watchers.

[00:33:10] You did Weight Watchers.

[00:33:11] You follow this diet.

[00:33:12] It was awesome.

[00:33:13] I lost the 40 pounds.

[00:33:14] I feel great.

[00:33:15] I'm going to go have

[00:33:16] that piece of cake now

[00:33:17] that defeats the entire purpose

[00:33:19] of what we're trying to do

[00:33:20] because then you're just going

[00:33:21] to gain all the weight back

[00:33:22] because you no longer feel

[00:33:24] like you have to do it

[00:33:25] because you achieved this one goal,

[00:33:27] which I think,

[00:33:28] to give everyone a sports analogy,

[00:33:29] if that helps,

[00:33:30] is that's why it's so difficult

[00:33:31] for teams to win

[00:33:33] multiple championships

[00:33:34] in a row.

[00:33:35] I think a lot of people

[00:33:36] have tried for so long

[00:33:38] since they were a child

[00:33:39] all the way into the pros

[00:33:40] to win the championship

[00:33:41] that once they win it,

[00:33:43] they're like,

[00:33:43] I did it.

[00:33:44] I can relax now.

[00:33:45] I don't have to work as hard

[00:33:46] while everyone else

[00:33:47] is still working very hard.

[00:33:49] And that's why it's hard

[00:33:50] to win the next year

[00:33:50] because you haven't worked

[00:33:51] as hard the next year.

[00:33:52] And so I think it's very hard

[00:33:53] to win back-to-back championships

[00:33:55] or things like that

[00:33:55] because people tend to take

[00:33:56] their foot off the pedal

[00:33:58] because they did it.

[00:33:58] They won.

[00:33:59] So the goal should have been

[00:34:00] to win as many as you can,

[00:34:02] not to win the one time.

[00:34:03] The goal shouldn't be

[00:34:04] just to lose weight.

[00:34:05] The goal should be

[00:34:06] to live a healthy lifestyle.

[00:34:07] And as a part of that,

[00:34:09] I probably need to lose

[00:34:10] 30 or 40 pounds.

[00:34:11] But once I do that,

[00:34:13] I know I still have

[00:34:13] more work to do it.

[00:34:14] So it's about changing

[00:34:15] that narrative in your head

[00:34:16] a little bit of

[00:34:16] the goal is just weight loss

[00:34:18] because that's not the goal.

[00:34:19] The goal is to live

[00:34:19] a healthy lifestyle

[00:34:20] because if you lost 40 pounds,

[00:34:22] but then you hurt your knee,

[00:34:23] you hurt your back,

[00:34:25] you can't walk,

[00:34:26] you can't hang out

[00:34:26] with your grandchildren

[00:34:27] or whatever it might be,

[00:34:28] I don't think people

[00:34:29] would want that.

[00:34:29] I think people would want,

[00:34:31] no, I want to have all that.

[00:34:32] I want to be able

[00:34:32] to get up and down

[00:34:33] from the floor.

[00:34:33] I want to be able

[00:34:34] to run the marathon

[00:34:35] or whatever it might be.

[00:34:36] So I think people's perspective

[00:34:37] of what the diet is

[00:34:38] also plays a major role

[00:34:39] in why people don't

[00:34:40] succeed with them as well.

[00:34:42] You brought up

[00:34:43] a good point though

[00:34:43] because you said

[00:34:44] you love the donuts,

[00:34:45] you love the pastries.

[00:34:47] We all do, I think.

[00:34:48] That's why 70%

[00:34:50] of the US is in trouble, right?

[00:34:52] But there's also

[00:34:53] an addictive aspect

[00:34:55] not only to sugar,

[00:34:56] but in a lot

[00:34:57] of these processed foods

[00:34:58] now, even the diet colas,

[00:35:00] they're adding chemicals

[00:35:01] that are literally addictive.

[00:35:03] So how do we combat that?

[00:35:05] So I'm not an addiction expert,

[00:35:06] but I will say this

[00:35:09] very plainly

[00:35:10] and people are going

[00:35:10] to agree with this

[00:35:11] a lot, I think.

[00:35:11] But at the end of the day,

[00:35:12] and I have compassion,

[00:35:13] I understand it.

[00:35:14] I do think that

[00:35:16] obviously sugar

[00:35:16] is one of the most

[00:35:17] addictive substances

[00:35:18] on the planet.

[00:35:18] I get that.

[00:35:19] It's very good.

[00:35:20] We love to have it.

[00:35:20] No question about that.

[00:35:24] But what's the alternative?

[00:35:25] It's kind of my argument

[00:35:26] against it is,

[00:35:27] okay, let's say

[00:35:28] you are addicted.

[00:35:30] We make choices

[00:35:31] every day in our lives.

[00:35:33] We have autonomy

[00:35:33] of our lives.

[00:35:34] We have cerebral thoughts

[00:35:36] through our brain.

[00:35:37] I think that

[00:35:38] it's a,

[00:35:39] if we use

[00:35:40] the addiction

[00:35:40] as a crutch

[00:35:41] to just not

[00:35:43] change our lives,

[00:35:44] then we're never

[00:35:45] going to get any better.

[00:35:46] And so even if someone

[00:35:47] does have an addiction,

[00:35:48] which I think

[00:35:49] probably can be fought

[00:35:50] by just willpower

[00:35:51] and creating a great plan

[00:35:52] and creating a great

[00:35:53] support system.

[00:35:54] So everything I mentioned

[00:35:55] before,

[00:35:55] I think are ways

[00:35:56] to get over it.

[00:35:57] Otherwise the alternative

[00:35:58] is, okay,

[00:35:58] so, oh,

[00:35:59] I'm addicted to sugar.

[00:36:00] Okay,

[00:36:00] so I guess you're just

[00:36:01] going to be this way

[00:36:01] the rest of your life

[00:36:02] and have a lower

[00:36:03] quality of life

[00:36:04] and potentially

[00:36:05] not enjoy things in life

[00:36:06] or you can fight

[00:36:07] and you can push

[00:36:08] through it

[00:36:09] using the things

[00:36:10] I kind of mentioned

[00:36:10] before,

[00:36:11] whether it's planning,

[00:36:12] whether it's your

[00:36:12] reason why,

[00:36:13] whether it's small

[00:36:13] action steps,

[00:36:14] creating an accountability

[00:36:16] system,

[00:36:16] things like that.

[00:36:17] I would say using

[00:36:18] the things I mentioned

[00:36:19] before

[00:36:19] are ways to get out

[00:36:21] of the kind of

[00:36:22] the addictedness

[00:36:23] of the food.

[00:36:23] For example,

[00:36:24] one thing I did,

[00:36:26] so again,

[00:36:26] I don't want to use

[00:36:27] the word addicted.

[00:36:27] I don't know

[00:36:28] if I was addicted

[00:36:28] or not,

[00:36:29] but I definitely

[00:36:29] have my routines

[00:36:31] that I don't like

[00:36:32] to not do

[00:36:32] and I would have

[00:36:34] two bowls of cereal

[00:36:35] every single morning

[00:36:36] like Captain Crunch,

[00:36:38] Cinnamon Toast Crunch.

[00:36:39] I love them.

[00:36:40] They're not great for you

[00:36:40] and I would do it

[00:36:41] every morning.

[00:36:42] That's about three

[00:36:43] to four servings

[00:36:44] of cereal

[00:36:44] every single morning

[00:36:45] which is like

[00:36:45] six to 700 calories

[00:36:47] every single day

[00:36:47] just the cereal alone

[00:36:48] every day

[00:36:49] and I felt like

[00:36:50] I needed to have it.

[00:36:52] I was like,

[00:36:52] I need to have this.

[00:36:53] If I don't have it,

[00:36:54] I'm in a bad mood.

[00:36:54] This is how I start my day.

[00:36:56] It's so relaxing.

[00:36:57] I was emotionally

[00:36:58] attached to it

[00:36:59] and I was overweight

[00:37:00] and I was like,

[00:37:01] you know what?

[00:37:01] And I was.

[00:37:02] I had to lose

[00:37:02] about 25 pounds

[00:37:03] and I was like,

[00:37:03] you know what?

[00:37:05] I need to lose 25 pounds

[00:37:06] but I can't quit

[00:37:07] this cereal.

[00:37:08] I'm not able to.

[00:37:09] I can't just stop it

[00:37:10] and so I'm not

[00:37:12] a cold turkey person.

[00:37:12] I just recommend

[00:37:13] one of the processes

[00:37:14] I use it,

[00:37:15] I just use the

[00:37:15] wean off method

[00:37:16] and I come up

[00:37:17] with a plan of,

[00:37:17] okay,

[00:37:18] if I eat three bowls

[00:37:19] of cereal a day,

[00:37:20] what if I just get rid

[00:37:21] of a quarter

[00:37:22] of one of the bowls?

[00:37:23] So like an eighth.

[00:37:24] I get rid of one eighth

[00:37:25] for four days,

[00:37:27] right?

[00:37:27] Very negligible amount

[00:37:28] but if I do it,

[00:37:30] let's say four or five days,

[00:37:31] I increase it a little bit

[00:37:32] more and more and more.

[00:37:33] By three weeks,

[00:37:34] I'm down to one bowl a day

[00:37:36] or a half a bowl a day.

[00:37:37] I've made all this progress

[00:37:39] and it also shows

[00:37:40] that I'm not necessarily

[00:37:41] addicted to it.

[00:37:42] So I think that there are ways

[00:37:43] to overcome the addictive

[00:37:45] properties of sugar of food

[00:37:47] if we have a goal in mind,

[00:37:48] if we want to.

[00:37:50] Now again,

[00:37:50] I know there are people

[00:37:51] out there screaming

[00:37:52] and they're,

[00:37:53] oh my God,

[00:37:53] you don't know what

[00:37:54] you're talking about.

[00:37:54] Fair enough, right?

[00:37:55] But what's the alternative?

[00:37:58] I'm not sure exactly.

[00:37:59] I'm sure there's some sort

[00:38:00] of therapy out there

[00:38:01] for it but that's not

[00:38:02] necessarily in my field

[00:38:02] and obviously there's

[00:38:03] a medical condition.

[00:38:04] I'm not saying

[00:38:05] this is the right answer

[00:38:06] but for those of us

[00:38:07] who have our routines

[00:38:09] are relatively,

[00:38:10] we enjoy the foods

[00:38:11] that we eat

[00:38:12] but we know we can do it

[00:38:13] and we just kind of

[00:38:13] put some effort into it.

[00:38:14] I think that's kind of

[00:38:15] my mentality behind it.

[00:38:16] You just got to push.

[00:38:17] You have to want it bad enough

[00:38:19] in order to do it

[00:38:20] and for those of us

[00:38:22] who are,

[00:38:23] maybe I wasn't addicted,

[00:38:24] maybe I don't know

[00:38:25] what it feels like

[00:38:25] and that's a fair point as well

[00:38:26] because I don't know

[00:38:27] if I was or not.

[00:38:28] For those of us

[00:38:28] who are addicted to sugar

[00:38:30] or whatever it might be,

[00:38:31] then seeking the proper help

[00:38:32] to not be addicted anymore

[00:38:34] is another,

[00:38:35] the alternative solution

[00:38:36] but not doing anything

[00:38:37] would be the only wrong answer

[00:38:38] I would say.

[00:38:39] Right.

[00:38:40] And I guess I wasn't

[00:38:41] really looking at it

[00:38:42] as using it as a crutch

[00:38:43] as much as

[00:38:45] sometimes it's important

[00:38:46] to restrict yourself

[00:38:48] in a way

[00:38:48] if you can't,

[00:38:50] one of the potato chips

[00:38:51] has a commercial

[00:38:52] that says you can't

[00:38:53] just eat one

[00:38:54] which is true.

[00:38:57] So if you can't,

[00:38:58] if you're going to eat

[00:38:58] the whole bag,

[00:38:59] just don't bring it

[00:39:00] in the house

[00:39:00] and I know you can't

[00:39:02] avoid chips forever

[00:39:04] probably

[00:39:04] or pizza

[00:39:05] or whatever it is

[00:39:06] but the less

[00:39:08] you bring it

[00:39:08] into your house

[00:39:09] the less of a problem

[00:39:10] it presents.

[00:39:12] I guess that's the way

[00:39:13] I was kind of leaning.

[00:39:14] Oh yeah,

[00:39:15] I'm sorry.

[00:39:15] Yeah,

[00:39:16] I took that

[00:39:16] totally different way.

[00:39:17] The best way

[00:39:18] to resist temptation

[00:39:19] is to just avoid

[00:39:21] temptation when possible.

[00:39:22] So when you go

[00:39:23] grocery shopping,

[00:39:24] stay away from the candy aisle,

[00:39:25] stay away from the chip aisle.

[00:39:26] I do that all the time.

[00:39:27] I always shop

[00:39:28] on the outside edges

[00:39:29] of the store.

[00:39:29] If you have kids

[00:39:30] who demand

[00:39:31] that you have cookies

[00:39:32] and chips,

[00:39:33] fine.

[00:39:33] Maybe put them,

[00:39:34] maybe turn the,

[00:39:35] maybe turn the box around.

[00:39:36] The box isn't as colorful

[00:39:37] on the back

[00:39:38] which doesn't activate

[00:39:39] any of those sensors

[00:39:40] of oh,

[00:39:40] this looks good,

[00:39:41] I'll have this.

[00:39:41] Maybe move the box

[00:39:42] from eye,

[00:39:43] like from hand level

[00:39:44] higher or lower

[00:39:45] to make it that much

[00:39:46] harder to get the food.

[00:39:47] There's little things

[00:39:48] you can do

[00:39:48] in order to not

[00:39:50] necessarily cave into it

[00:39:51] but yeah,

[00:39:51] the best way

[00:39:52] to resist temptation

[00:39:53] is to avoid temptation.

[00:39:55] Don't buy it.

[00:39:55] If it's not in your house

[00:39:57] when you have the cravings,

[00:39:58] you're less likely

[00:39:59] to go out and eat it,

[00:40:00] less likely to be able

[00:40:01] to have it.

[00:40:02] So I actually stopped

[00:40:03] buying,

[00:40:04] there's these,

[00:40:05] I don't know

[00:40:06] what they're called

[00:40:06] but they were

[00:40:07] like these weird

[00:40:08] like cherry Twizzlers

[00:40:09] that I was like

[00:40:10] in love with.

[00:40:10] I was like,

[00:40:11] oh,

[00:40:11] they're so good

[00:40:12] to have like two

[00:40:12] every night.

[00:40:13] I'm like,

[00:40:13] I need to stop

[00:40:13] buying these

[00:40:14] because it's getting

[00:40:14] to the point

[00:40:15] where I have them

[00:40:15] every night

[00:40:16] and I'm like,

[00:40:16] all right,

[00:40:17] let's stop buying these.

[00:40:18] I just stopped buying them.

[00:40:19] I know,

[00:40:20] it stopped instantly.

[00:40:21] No more eating them.

[00:40:22] And so I think,

[00:40:22] yeah,

[00:40:22] avoiding it at all costs.

[00:40:23] Don't go to the grocery

[00:40:24] store hungry.

[00:40:24] That's another one

[00:40:26] because then you'll

[00:40:26] buy foods you don't need.

[00:40:27] Your body will tell you

[00:40:28] you need it

[00:40:29] but you don't need it.

[00:40:30] So I agree with you.

[00:40:31] Yes.

[00:40:31] That one's very true.

[00:40:32] Oh yeah,

[00:40:33] a hundred percent.

[00:40:34] I say I'll save

[00:40:35] 20 bucks a week

[00:40:36] just not going hungry

[00:40:37] for sure.

[00:40:38] Yeah,

[00:40:38] I'm starting to think

[00:40:39] the people that shop online

[00:40:41] and then just go pick it up

[00:40:43] are the smart ones

[00:40:43] because of course

[00:40:44] they want you to make

[00:40:45] all these impulse buys

[00:40:47] and unless you just

[00:40:48] shop the perimeter

[00:40:49] of the store

[00:40:50] you're probably going to make some.

[00:40:51] Oh,

[00:40:51] even at checkout

[00:40:52] they had the little

[00:40:53] the holders

[00:40:53] for all the Kit Kats

[00:40:55] and the Reese's

[00:40:55] and I gotta tell you

[00:40:57] it is

[00:40:58] whoever does the marketing

[00:40:59] for those companies

[00:41:00] is very good

[00:41:01] at their job.

[00:41:02] It's so hard

[00:41:04] not to grab it.

[00:41:05] So yeah,

[00:41:06] the people who order online

[00:41:07] are onto something

[00:41:08] for sure

[00:41:08] because it's definitely

[00:41:09] easier to avoid it

[00:41:10] when you're not next

[00:41:11] it's not in your face

[00:41:12] next to it.

[00:41:13] Right.

[00:41:14] So as a lot of this

[00:41:16] making these choices

[00:41:18] a lifestyle change

[00:41:19] is a lot of it

[00:41:20] just trying

[00:41:21] to make it a habit

[00:41:22] is that

[00:41:22] fair to say?

[00:41:24] Yeah.

[00:41:24] And how long

[00:41:25] I've heard many

[00:41:26] different schools

[00:41:27] of thought

[00:41:27] on how long

[00:41:28] it takes

[00:41:29] to truly

[00:41:29] make a behavior

[00:41:30] a habit

[00:41:31] what's your thoughts

[00:41:32] on that

[00:41:32] or what have you

[00:41:33] seen with your clients?

[00:41:35] Yeah,

[00:41:35] man,

[00:41:35] this varies.

[00:41:37] Okay.

[00:41:37] So I agree with you

[00:41:38] it's just about

[00:41:38] making it a habit

[00:41:39] the more in routine

[00:41:40] you can get

[00:41:40] the better it becomes

[00:41:42] because then it

[00:41:42] feels natural

[00:41:43] and the more natural

[00:41:44] something feels

[00:41:44] the more your body

[00:41:45] won't fight you on it

[00:41:46] so that's kind of

[00:41:47] the general idea

[00:41:47] of it

[00:41:48] so if you make it

[00:41:48] a habit

[00:41:48] your body won't

[00:41:49] fight you as much

[00:41:50] in terms of how long

[00:41:51] it takes

[00:41:51] that it's so

[00:41:53] dependent on the person

[00:41:54] I've heard anything

[00:41:55] from 21 days

[00:41:56] to 200 something days

[00:41:58] so I usually

[00:41:59] give people

[00:42:00] I say

[00:42:00] if you can do this

[00:42:01] for about two

[00:42:02] to three months

[00:42:03] whatever it might be

[00:42:04] that's essentially

[00:42:05] long enough

[00:42:06] I think for most

[00:42:07] people just develop

[00:42:07] some form

[00:42:08] of recognition

[00:42:09] routine

[00:42:10] that goes into it

[00:42:12] and kind of develop

[00:42:12] to do it over

[00:42:13] and over again

[00:42:14] and will outlast

[00:42:15] any sort of event

[00:42:16] that causes you

[00:42:17] to fall off the wagon

[00:42:18] so I think you'll

[00:42:19] be able to get back

[00:42:19] on after you do

[00:42:20] it for 60 to 90 days

[00:42:21] but yeah

[00:42:21] some people can

[00:42:22] probably do it

[00:42:22] in 20 days

[00:42:23] I think

[00:42:23] I know the studies

[00:42:24] are all over the place

[00:42:25] I think human nature

[00:42:26] has a lot to do with it

[00:42:27] but it's all about

[00:42:28] consistency

[00:42:29] so one of the

[00:42:30] number one things

[00:42:31] you can do

[00:42:32] when it comes

[00:42:32] to building a routine

[00:42:33] building habits

[00:42:34] is just be consistent

[00:42:35] if you're gonna go

[00:42:36] if you're gonna work out

[00:42:37] for three days a week

[00:42:38] go for three days a week

[00:42:39] do it

[00:42:40] over and over

[00:42:41] and over again

[00:42:42] if you say

[00:42:43] that you're gonna eat

[00:42:43] X or Y

[00:42:44] for dinner

[00:42:45] do it

[00:42:46] like

[00:42:46] and write it out

[00:42:47] for yourself

[00:42:47] what do you actually

[00:42:48] wanna do

[00:42:48] what is the

[00:42:49] how are we gonna do it

[00:42:50] X Y Z

[00:42:50] and then go do it

[00:42:51] and the more you do it

[00:42:52] over and over

[00:42:53] and over again

[00:42:54] the more likely

[00:42:55] you are to succeed

[00:42:56] with it later

[00:42:56] every week you do it

[00:42:58] you just improve

[00:42:58] you build social proof

[00:42:59] like I talked about before

[00:43:00] and you feel better

[00:43:02] build momentum

[00:43:02] second week

[00:43:03] third week

[00:43:04] fourth week

[00:43:04] the snowball gets bigger

[00:43:05] and now it's like

[00:43:07] wow I've been doing this

[00:43:07] for two months

[00:43:08] and I feel great

[00:43:08] I've worked out

[00:43:10] X amount of times

[00:43:10] I've been doing this

[00:43:11] and this being consistent

[00:43:13] is so monumentally important

[00:43:15] it's probably

[00:43:15] I can't say it's the most

[00:43:16] important thing

[00:43:16] it's definitely top three

[00:43:17] for me

[00:43:17] is being consistent

[00:43:19] over the course of time

[00:43:20] because that's what's

[00:43:21] gonna get your body

[00:43:22] to realize that

[00:43:23] this is your new lifestyle

[00:43:24] this is what I'm gonna do

[00:43:25] and the converse

[00:43:26] is also true

[00:43:27] if every day

[00:43:29] you come home

[00:43:30] and you turn on Netflix

[00:43:31] that's a routine

[00:43:32] that you built in

[00:43:32] and it's gonna be very

[00:43:34] and to stop that

[00:43:35] you have to stop

[00:43:35] doing that

[00:43:36] and so you have to

[00:43:36] kind of do the reverse

[00:43:37] of doing something negative

[00:43:39] you have to kind of

[00:43:39] wean off of it

[00:43:40] so the reverse

[00:43:41] is also true

[00:43:42] for negative things

[00:43:43] so habits aren't

[00:43:44] necessarily all these

[00:43:44] good things

[00:43:45] habits are just

[00:43:45] routines that we have

[00:43:46] and I used to have

[00:43:47] a routine

[00:43:48] every day

[00:43:48] I'd drive home

[00:43:49] from work

[00:43:49] I'd have this

[00:43:50] very specific protein bar

[00:43:51] and if I didn't have it

[00:43:53] I would get like

[00:43:53] a little

[00:43:54] oh what's going on here

[00:43:56] I'm starving

[00:43:56] I didn't have my protein bar

[00:43:58] but it's just a routine

[00:43:59] good or bad

[00:44:00] it just is what it is

[00:44:01] and the more you do it

[00:44:01] the more it sticks with you

[00:44:02] until you decide

[00:44:04] okay I don't want

[00:44:05] to do this anymore

[00:44:05] until you decide

[00:44:06] okay I need to stop

[00:44:07] this routine

[00:44:08] and move it forward

[00:44:09] so someone who does

[00:44:10] yo-yo dieting

[00:44:11] that could be their routine

[00:44:12] is they do yo-yo dieting

[00:44:13] right

[00:44:13] because they built that

[00:44:15] over time

[00:44:15] is that that's their habit

[00:44:17] is they go from one

[00:44:17] to the next

[00:44:18] to the next

[00:44:18] to the next

[00:44:19] because that's what

[00:44:20] they're used to doing

[00:44:20] and their body's used to that

[00:44:21] so yes

[00:44:22] building consistency

[00:44:23] is super important

[00:44:24] and making it a habit

[00:44:26] is just monumentally important

[00:44:27] so do you think

[00:44:29] if mindset is

[00:44:30] the first thing

[00:44:31] we need to conquer

[00:44:32] is nutrition

[00:44:33] or exercise

[00:44:34] which one is the second thing

[00:44:36] or is it

[00:44:37] a combination

[00:44:38] of all three

[00:44:39] or it's different

[00:44:40] for every person

[00:44:40] or what's your thoughts

[00:44:41] on that

[00:44:42] so there's this question

[00:44:43] I see a lot online

[00:44:45] what's the most important thing

[00:44:46] fitness or nutrition

[00:44:47] and I always

[00:44:48] respond back with

[00:44:49] it's

[00:44:50] mindset

[00:44:51] it's more important

[00:44:52] than both of them

[00:44:52] because mindset

[00:44:53] leads into these things

[00:44:54] because

[00:44:54] if you

[00:44:55] and I say this

[00:44:56] from the perspective

[00:44:57] of I

[00:44:58] from the people

[00:44:59] I work with

[00:45:00] if you

[00:45:00] if the mindset's

[00:45:01] not there

[00:45:02] then you won't

[00:45:03] take the proper action

[00:45:04] okay

[00:45:05] and so because I think

[00:45:05] actions are very

[00:45:06] very important

[00:45:06] I said it with

[00:45:07] disclaimer

[00:45:08] of

[00:45:09] I am presuming

[00:45:10] actions are not being taken

[00:45:12] and

[00:45:12] they're very important

[00:45:13] they're both

[00:45:14] you need both

[00:45:15] right

[00:45:16] lifting weights

[00:45:17] has been shown

[00:45:17] to increase

[00:45:18] bone density

[00:45:19] muscle

[00:45:19] longevity of life

[00:45:20] quality of life

[00:45:21] all those things

[00:45:21] obviously nutrition

[00:45:22] is very important

[00:45:22] for nutrition

[00:45:23] so

[00:45:23] in terms of

[00:45:24] if you had to pick one

[00:45:25] like assuming

[00:45:27] mindsets there

[00:45:27] if you had to pick

[00:45:28] the next one

[00:45:28] to focus on

[00:45:29] I would focus

[00:45:30] on

[00:45:41] I'm not recommending

[00:45:42] it

[00:45:43] but if you did

[00:45:43] have really

[00:45:44] really good

[00:45:45] eating

[00:45:45] that would

[00:45:46] I think

[00:45:47] help you out

[00:45:48] long term

[00:45:48] as well

[00:45:49] so I think

[00:45:49] eating is super

[00:45:50] important

[00:45:51] it's hard to pick

[00:45:52] though

[00:45:52] because both

[00:45:52] are very

[00:45:53] very valuable

[00:45:54] in terms of

[00:45:54] how you look

[00:45:55] nutrition

[00:45:56] probably plays

[00:45:57] a slightly

[00:45:57] bigger role

[00:45:58] at first

[00:45:58] and then

[00:45:59] working out

[00:46:00] probably plays

[00:46:00] a bigger role

[00:46:01] after the fact

[00:46:01] but they both

[00:46:02] play such a big

[00:46:03] role

[00:46:03] I can't just

[00:46:03] pick one

[00:46:04] but I would

[00:46:04] argue that

[00:46:05] if you have

[00:46:05] a bad mindset

[00:46:06] with eating

[00:46:07] and you don't

[00:46:07] like certain

[00:46:07] food

[00:46:11] with fitness

[00:46:12] and working

[00:46:12] out

[00:46:13] and oh

[00:46:13] the gym

[00:46:13] is a waste

[00:46:13] of time

[00:46:14] or I can't

[00:46:14] make it

[00:46:14] I'm too

[00:46:14] stressed

[00:46:15] then you

[00:46:15] won't do

[00:46:16] it

[00:46:16] and so

[00:46:16] to tackle

[00:46:17] either of

[00:46:18] those problems

[00:46:18] you need

[00:46:19] to have

[00:46:20] the proper

[00:46:20] perspective

[00:46:20] which is

[00:46:21] controlling

[00:46:22] the mindset

[00:46:22] and how

[00:46:23] you think

[00:46:23] about what

[00:46:23] you're doing

[00:46:24] and that way

[00:46:25] both of them

[00:46:25] become much

[00:46:26] easier

[00:46:26] once you

[00:46:27] tackle that

[00:46:27] does that

[00:46:28] answer

[00:46:29] your question

[00:46:29] I want to

[00:46:30] make sure

[00:46:30] I went off

[00:46:31] on a tangent

[00:46:31] yeah I think

[00:46:32] so

[00:46:32] and I kind

[00:46:33] of think

[00:46:33] too that

[00:46:34] maybe as

[00:46:35] you become

[00:46:36] more fit

[00:46:37] they all

[00:46:38] come into play

[00:46:38] because obviously

[00:46:40] as you start

[00:46:40] feeling better

[00:46:41] then you think

[00:46:42] oh I want to

[00:46:42] look better

[00:46:43] too

[00:46:43] and I think

[00:46:44] eventually

[00:46:45] we'll get there

[00:46:46] with all three

[00:46:47] maybe

[00:46:48] oh yeah

[00:46:49] it's a big

[00:46:49] old triangle

[00:46:50] oh yeah

[00:46:50] big old triangle

[00:46:51] yeah that's a good

[00:46:52] argument

[00:46:52] because if you

[00:46:53] again I like

[00:46:54] I learned to

[00:46:54] preface I come

[00:46:55] from it as a

[00:46:56] perspective

[00:46:56] the people I work

[00:46:57] with tend not

[00:46:57] to take action

[00:46:58] if you're someone

[00:46:59] who does take

[00:46:59] action then maybe

[00:47:00] fitness is the

[00:47:01] number one thing

[00:47:01] for you

[00:47:02] because that will

[00:47:02] then give you

[00:47:03] the proof

[00:47:04] and you can build

[00:47:05] momentum

[00:47:05] and then you can be

[00:47:06] and then you might

[00:47:06] actually get a better

[00:47:07] mindset because

[00:47:08] you're in shape

[00:47:08] or because you

[00:47:09] lost the weight

[00:47:10] so I'm very much

[00:47:11] aware that it's a

[00:47:12] big triangle

[00:47:12] and you can do

[00:47:13] one of the three

[00:47:14] and see results

[00:47:15] on the other two

[00:47:16] just from my area

[00:47:18] of expertise

[00:47:18] most people won't

[00:47:19] take the necessary

[00:47:20] action without

[00:47:21] the mindset part

[00:47:22] first but knowing

[00:47:24] that yeah

[00:47:24] if you're someone

[00:47:25] who's just like

[00:47:26] oh I just have to

[00:47:27] work out and I'll

[00:47:27] feel better

[00:47:27] I'm like absolutely

[00:47:28] if you work out

[00:47:29] you're gonna feel

[00:47:30] great and that will

[00:47:30] help you 100%

[00:47:32] accurate

[00:47:32] yeah I totally

[00:47:33] agree

[00:47:33] yeah

[00:47:34] yeah I was

[00:47:35] assuming mindset

[00:47:35] first but I just

[00:47:36] met I think the

[00:47:37] other two will

[00:47:38] come in because

[00:47:39] you just want to

[00:47:40] start feeling

[00:47:41] better and looking

[00:47:41] better

[00:47:42] yeah

[00:47:42] but I was curious

[00:47:44] like do you

[00:47:46] advise people

[00:47:47] to do things

[00:47:48] like meditation

[00:47:49] or somatic

[00:47:50] things like

[00:47:51] tapping

[00:47:51] and the only

[00:47:52] reason I ask

[00:47:53] this is because

[00:47:53] there's so much

[00:47:55] for a lot of us

[00:47:56] and I'm just

[00:47:56] speaking from

[00:47:57] my personal

[00:47:58] experience

[00:47:58] but there's a

[00:48:00] lot of us

[00:48:00] that use food

[00:48:01] as comfort

[00:48:02] we use food

[00:48:04] as a

[00:48:04] I notice when

[00:48:05] I get stressed

[00:48:06] that's when I

[00:48:07] come home

[00:48:07] and I'm looking

[00:48:08] for something

[00:48:09] right I don't

[00:48:09] even know what

[00:48:10] I'm looking

[00:48:10] for but I'm

[00:48:11] looking for

[00:48:11] something

[00:48:11] I need it

[00:48:13] but I'm aware

[00:48:14] of it now

[00:48:14] and so I think

[00:48:15] awareness is huge

[00:48:16] because I catch

[00:48:18] myself now

[00:48:18] which before I

[00:48:19] just did what

[00:48:20] I did right

[00:48:20] but I just

[00:48:21] wondered if you

[00:48:22] help people

[00:48:23] with that aspect

[00:48:23] or maybe the

[00:48:24] people that

[00:48:25] come to you

[00:48:25] don't use food

[00:48:26] as an emotional

[00:48:27] crutch I don't

[00:48:28] know but

[00:48:28] no it's a

[00:48:29] great question

[00:48:29] so I do

[00:48:30] recommend it

[00:48:31] depending on

[00:48:31] the needs

[00:48:32] things like

[00:48:32] meditation

[00:48:33] breath work

[00:48:34] and journaling

[00:48:35] are three of

[00:48:36] the main

[00:48:36] things that

[00:48:37] I will

[00:48:37] generally

[00:48:38] recommend

[00:48:38] based on

[00:48:39] what they

[00:48:40] come to

[00:48:40] me with

[00:48:40] and again

[00:48:42] I'm not a

[00:48:42] psychologist

[00:48:42] by any means

[00:48:43] so I

[00:48:44] preface that

[00:48:45] right

[00:48:45] but it's

[00:48:46] a matter

[00:48:47] of

[00:48:47] if

[00:48:47] someone's

[00:48:48] just

[00:48:48] overly

[00:48:49] stressed

[00:48:49] out

[00:48:49] all the

[00:48:50] time

[00:48:50] meditation

[00:48:50] is a

[00:48:51] phenomenal

[00:48:52] tool

[00:48:52] to use

[00:48:53] to calm

[00:48:53] your body

[00:48:54] down

[00:48:54] if you're

[00:48:54] getting

[00:48:54] bad sleep

[00:48:55] meditation

[00:48:55] is a

[00:48:56] great tool

[00:48:56] breath work

[00:48:57] to really

[00:48:58] activate your

[00:48:59] senses and

[00:48:59] get things

[00:49:00] going mentally

[00:49:00] that's a

[00:49:01] great tool

[00:49:01] journaling

[00:49:02] is

[00:49:04] phenomenal

[00:49:04] which I

[00:49:05] have to get

[00:49:05] better at

[00:49:06] to create

[00:49:07] a

[00:49:08] almost a

[00:49:09] bulletin board

[00:49:10] of thoughts

[00:49:11] that you can

[00:49:11] then look at

[00:49:12] and I think

[00:49:13] the more you

[00:49:14] journal

[00:49:14] the less you

[00:49:15] have in your

[00:49:16] head which

[00:49:16] makes things

[00:49:17] calmer

[00:49:17] as well

[00:49:18] and you

[00:49:18] actually see

[00:49:19] things

[00:49:19] it's less

[00:49:19] emotional

[00:49:20] it's more

[00:49:20] logical

[00:49:21] which helps

[00:49:21] us

[00:49:21] in these

[00:49:22] journeys

[00:49:22] so those

[00:49:23] are the

[00:49:23] three main

[00:49:23] things I

[00:49:23] recommend

[00:49:24] when people

[00:49:24] are struggling

[00:49:25] depending on

[00:49:26] what they're

[00:49:26] going for

[00:49:27] I don't

[00:49:27] always

[00:49:27] recommend

[00:49:28] them

[00:49:28] but if

[00:49:28] I feel

[00:49:29] like it

[00:49:29] would help

[00:49:29] them

[00:49:29] I would

[00:49:30] recommend

[00:49:30] it

[00:49:30] so

[00:49:31] yeah

[00:49:31] okay

[00:49:32] I was

[00:49:33] just curious

[00:49:34] so do

[00:49:34] you want

[00:49:34] to tell

[00:49:35] us more

[00:49:35] about your

[00:49:36] coaching

[00:49:36] program

[00:49:37] yeah

[00:49:37] sure

[00:49:38] so

[00:49:39] coaching

[00:49:39] right

[00:49:39] it's

[00:49:40] I do

[00:49:41] a lot

[00:49:41] of fitness

[00:49:41] mindset

[00:49:42] coaching

[00:49:42] where we

[00:49:42] do a lot

[00:49:43] of programming

[00:49:43] the goal

[00:49:44] that we

[00:49:44] have is

[00:49:45] to turn

[00:49:45] fitness

[00:49:46] from a

[00:49:47] chore

[00:49:47] to a

[00:49:47] lifestyle

[00:49:48] and that's

[00:49:49] it

[00:49:49] so what

[00:49:49] we do

[00:49:49] is we

[00:49:50] just teach

[00:49:50] you

[00:49:50] we teach

[00:49:51] you how

[00:49:51] to program

[00:49:52] for yourself

[00:49:52] how do you

[00:49:53] create a

[00:49:53] workout

[00:49:53] program

[00:49:54] for yourself

[00:49:54] we teach

[00:49:55] you the

[00:49:55] basic

[00:49:56] levels

[00:49:56] of

[00:49:56] here's

[00:49:57] the foods

[00:49:57] you

[00:49:58] should

[00:49:58] be

[00:49:58] eating

[00:49:58] and

[00:49:59] here's

[00:49:59] how you

[00:50:00] figure

[00:50:01] that out

[00:50:01] label

[00:50:02] reading

[00:50:02] things

[00:50:02] very

[00:50:03] basic

[00:50:03] level

[00:50:03] fitness

[00:50:04] nutrition

[00:50:04] stuff

[00:50:05] because

[00:50:05] our

[00:50:05] goal

[00:50:06] is

[00:50:06] for

[00:50:06] you

[00:50:07] to

[00:50:07] become

[00:50:07] the

[00:50:07] master

[00:50:08] of

[00:50:08] your

[00:50:08] own

[00:50:09] we

[00:50:09] don't

[00:50:09] want

[00:50:10] to

[00:50:10] see

[00:50:10] you

[00:50:10] again

[00:50:10] our

[00:50:11] goal

[00:50:11] is

[00:50:11] to

[00:50:11] teach

[00:50:12] you

[00:50:12] once

[00:50:12] maybe

[00:50:12] there's

[00:50:13] a

[00:50:13] little

[00:50:13] bit

[00:50:13] of

[00:50:13] a

[00:50:13] retention

[00:50:14] program

[00:50:14] but

[00:50:15] inherently

[00:50:15] it's

[00:50:16] we

[00:50:16] have

[00:50:16] an

[00:50:16] eight

[00:50:16] week

[00:50:16] program

[00:50:17] and

[00:50:17] it's

[00:50:17] okay

[00:50:18] after

[00:50:18] eight

[00:50:18] weeks

[00:50:19] we're

[00:50:19] done

[00:50:19] we

[00:50:21] feel

[00:50:21] confident

[00:50:22] that

[00:50:22] you'll

[00:50:22] be

[00:50:22] off

[00:50:22] on

[00:50:22] your

[00:50:23] own

[00:50:23] doing

[00:50:23] it

[00:50:24] yourself

[00:50:24] and

[00:50:25] that

[00:50:25] way

[00:50:25] you

[00:50:26] never

[00:50:26] have

[00:50:26] to

[00:50:26] worry

[00:50:26] about

[00:50:26] hiring

[00:50:27] a

[00:50:27] coach

[00:50:27] again

[00:50:28] or

[00:50:28] a

[00:50:28] trainer

[00:50:28] again

[00:50:29] so

[00:50:37] we

[00:50:38] what

[00:50:38] the

[00:50:38] coaching

[00:50:39] program

[00:50:39] is

[00:50:39] it's

[00:50:40] going

[00:50:40] over

[00:50:40] goals

[00:50:41] going

[00:50:41] over

[00:50:41] your

[00:50:41] reason

[00:50:41] why

[00:50:42] going

[00:50:42] over

[00:50:42] your

[00:50:42] program

[00:50:43] going

[00:50:43] over

[00:50:44] your

[00:50:44] food

[00:50:44] your

[00:50:44] intake

[00:50:45] your

[00:50:45] mindset

[00:50:45] what

[00:50:45] are

[00:50:46] the

[00:50:46] obstacles

[00:50:46] in

[00:50:47] your

[00:50:47] way

[00:50:47] right

[00:50:48] now

[00:50:48] what

[00:50:49] happened

[00:50:49] why

[00:50:49] are

[00:50:49] you

[00:50:50] doing

[00:50:50] x

[00:50:50] why

[00:50:50] are

[00:50:50] doing

[00:50:51] y

[00:50:51] why

[00:50:51] are

[00:50:51] you

[00:50:51] doing

[00:50:51] z

[00:50:51] and

[00:50:52] how

[00:50:52] do

[00:50:52] we

[00:50:52] break

[00:50:53] those

[00:50:53] down

[00:51:08] knowledge

[00:51:09] and

[00:51:09] confidence

[00:51:09] so

[00:51:09] that

[00:51:10] you

[00:51:10] can

[00:51:10] gain

[00:51:10] the

[00:51:10] experience

[00:51:11] and

[00:51:11] do

[00:51:11] it

[00:51:11] on

[00:51:11] your

[00:51:12] own

[00:51:12] and

[00:51:12] so

[00:51:12] that's

[00:51:12] the

[00:51:13] coaching

[00:51:13] program

[00:51:13] in a

[00:51:13] nutshell

[00:51:13] that's

[00:51:14] great

[00:51:15] and

[00:51:15] I

[00:51:15] think

[00:51:15] another

[00:51:16] problem

[00:51:16] people

[00:51:16] may

[00:51:17] have

[00:51:17] is

[00:51:17] trying

[00:51:17] to

[00:51:17] do

[00:51:17] too

[00:51:18] fast

[00:51:18] right

[00:51:19] and

[00:51:20] if

[00:51:20] they

[00:51:20] get

[00:51:20] into

[00:51:20] a

[00:51:20] coaching

[00:51:21] program

[00:51:21] like

[00:51:21] yours

[00:51:21] it's

[00:51:22] paced

[00:51:22] out

[00:51:22] for

[00:51:23] them

[00:51:23] and

[00:51:24] they

[00:51:24] learn

[00:51:24] week

[00:51:25] by

[00:51:25] week

[00:51:26] and

[00:51:26] they

[00:51:26] take

[00:51:27] off

[00:51:27] exactly

[00:51:27] yeah

[00:51:28] and

[00:51:28] I

[00:51:29] think

[00:51:29] the

[00:51:29] most

[00:51:30] powerful

[00:51:30] things

[00:51:30] of

[00:51:30] a

[00:51:30] coaching

[00:51:30] program

[00:51:31] isn't

[00:51:31] all

[00:51:31] the

[00:51:31] bells

[00:51:31] and

[00:51:31] whistles

[00:51:32] it's

[00:51:32] the

[00:51:32] like

[00:51:33] we

[00:51:33] are

[00:51:33] working

[00:51:34] together

[00:51:34] one

[00:51:34] on

[00:51:34] one

[00:51:35] you

[00:51:35] basically

[00:51:35] have

[00:51:58] in

[00:51:58] eight

[00:51:58] weeks

[00:51:59] and

[00:51:59] then

[00:51:59] I'll

[00:51:59] be

[00:51:59] done

[00:51:59] forever

[00:52:00] that's

[00:52:00] not

[00:52:01] what

[00:52:01] we

[00:52:01] do

[00:52:01] we're

[00:52:02] all

[00:52:02] about

[00:52:02] teaching

[00:52:02] people

[00:52:02] to

[00:52:03] be

[00:52:03] self

[00:52:03] sufficient

[00:52:03] so

[00:52:04] they

[00:52:04] can

[00:52:04] be

[00:52:05] long

[00:52:06] term

[00:52:06] sustainable

[00:52:07] results

[00:52:08] forever

[00:52:08] and

[00:52:09] be

[00:52:09] confident

[00:52:09] with

[00:52:10] it

[00:52:28] talked

[00:52:28] about

[00:52:28] today

[00:52:28] that

[00:52:29] you

[00:52:29] want

[00:52:29] to

[00:52:29] make

[00:52:29] sure

[00:52:29] that

[00:52:30] our

[00:52:30] listeners

[00:52:30] here

[00:52:31] are

[00:52:31] aware

[00:52:32] of

[00:52:32] the

[00:52:33] only

[00:52:33] thing

[00:52:33] would

[00:52:33] be

[00:52:33] if

[00:52:33] you

[00:52:34] enjoy

[00:52:34] the

[00:52:34] content

[00:52:35] and

[00:52:35] kind

[00:52:35] of

[00:52:35] the

[00:52:35] concepts

[00:52:36] going

[00:52:58] you

[00:52:58] can

[00:52:58] dig

[00:52:59] your

[00:52:59] teeth

[00:52:59] into

[00:53:00] hopefully

[00:53:00] that

[00:53:00] will

[00:53:01] provide

[00:53:01] additional

[00:53:01] value

[00:53:02] to

[00:53:02] you

[00:53:02] that's

[00:53:03] great

[00:53:03] I

[00:53:04] heard

[00:53:04] you

[00:53:04] say

[00:53:05] Instagram

[00:53:05] and

[00:53:06] YouTube

[00:53:06] right

[00:53:06] that's

[00:53:07] where

[00:53:07] they

[00:53:07] can

[00:53:07] find

[00:53:08] you

[00:53:08] that's

[00:53:08] awesome

[00:53:09] well

[00:53:09] I

[00:53:09] appreciate

[00:53:10] you

[00:53:10] joining

[00:53:11] us

[00:53:11] today

[00:53:11] there's

[00:53:12] lots

[00:53:12] of

[00:53:12] I

[00:53:13] feel

[00:53:13] like

[00:53:13] we

[00:53:13] packed

[00:53:13] a lot

[00:53:14] of

[00:53:14] your

[00:53:14] wisdom

[00:53:15] in

[00:53:15] a

[00:53:28] yeah

[00:53:28] I

[00:53:29] can

[00:53:29] go

[00:53:30] on

[00:53:30] for

[00:53:30] hours

[00:53:30] and

[00:53:30] hours

[00:53:31] I

[00:53:32] didn't

[00:53:32] mean

[00:53:32] that

[00:53:33] I

[00:53:34] know

[00:53:36] I

[00:53:36] gave

[00:53:36] a lot

[00:53:36] of

[00:53:36] words

[00:53:37] hopefully

[00:53:38] the

[00:53:38] words

[00:53:38] made

[00:53:38] sense

[00:53:39] and

[00:53:39] hopefully

[00:53:39] people

[00:53:39] got

[00:53:39] some

[00:53:40] value

[00:53:40] no

[00:53:41] it

[00:53:41] was

[00:53:41] a lot

[00:53:42] of

[00:53:42] wisdom

[00:53:44] absolutely

[00:53:44] had

[00:53:44] value

[00:53:45] so

[00:53:45] thank

[00:53:45] you

[00:53:58] we

[00:53:58] always

[00:53:58] hear

[00:53:58] about

[00:53:58] the

[00:53:59] debate

[00:53:59] concerning

[00:53:59] whether

[00:54:00] diet

[00:54:00] or

[00:54:00] exercise

[00:54:01] is

[00:54:01] more

[00:54:02] important

[00:54:02] however

[00:54:03] in

[00:54:03] Scott's

[00:54:03] opinion

[00:54:04] although

[00:54:04] those

[00:54:05] two

[00:54:05] are

[00:54:05] both

[00:54:05] very

[00:54:05] important

[00:54:06] mindset

[00:54:07] is

[00:54:07] actually

[00:54:08] the

[00:54:08] most

[00:54:08] important

[00:54:08] of

[00:54:09] all

[00:54:09] and

[00:54:10] I

[00:54:10] really

[00:54:10] believe

[00:54:10] that

[00:54:11] myself

[00:54:11] as

[00:54:11] well

[00:54:12] I

[00:54:12] really

[00:54:12] liked

[00:54:13] how

[00:54:13] he

[00:54:13] talked

[00:54:13] about

[00:54:13] mental

[00:54:14] preparedness

[00:54:14] and

[00:54:15] how

[00:54:15] you

[00:54:15] have

[00:54:15] to

[00:54:15] prepare

[00:54:16] your

[00:54:16] mind

[00:54:16] for

[00:54:16] what's

[00:54:17] going

[00:54:17] to

[00:54:17] happen

[00:54:17] whether

[00:54:18] that's

[00:54:19] the

[00:54:19] actual

[00:54:19] weight

[00:54:19] loss

[00:54:20] or

[00:54:20] just

[00:54:20] a

[00:54:20] cheat

[00:54:28] or

[00:54:28] not

[00:54:28] sticking

[00:54:29] with

[00:54:29] it

[00:54:29] I

[00:54:29] mean

[00:54:30] that

[00:54:30] is

[00:54:30] something

[00:54:31] that

[00:54:31] we

[00:54:31] know

[00:54:31] on

[00:54:32] some

[00:54:32] level

[00:54:33] I

[00:54:33] think

[00:54:33] but

[00:54:33] it

[00:54:33] isn't

[00:54:34] something

[00:54:34] that

[00:54:34] we

[00:54:34] typically

[00:54:35] think

[00:54:35] about

[00:54:35] or

[00:54:36] prepare

[00:54:36] ourselves

[00:54:36] for

[00:54:37] I

[00:54:38] love

[00:54:38] how

[00:54:38] he

[00:54:38] mentioned

[00:54:39] that

[00:55:00] it

[00:55:01] you

[00:55:01] for

[00:55:01] listening

[00:55:01] to

[00:55:01] the

[00:55:02] beauty

[00:55:02] in

[00:55:02] the

[00:55:02] mess

[00:55:02] if

[00:55:03] you

[00:55:03] enjoyed

[00:55:03] what

[00:55:04] you

[00:55:04] heard

[00:55:04] please

[00:55:04] share

[00:55:05] it

[00:55:05] with

[00:55:05] a

[00:55:05] friend

[00:55:05] and

[00:55:06] if

[00:55:06] you