Latest / Hurdle with Emily Abbate / #HURDLEMOMENT: Joe Holder On Small, Effective Actions For A Healthier You

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#HURDLEMOMENT: Joe Holder On Small, Effective Actions For A Healthier You · Hurdle with Emily Abbate

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Speaker 1: The stack philosophy really is, what are those simple, shorter
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Speaker 1: things that you could do that Dad will just have
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Speaker 1: a hugely impactful benefit into your death.
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Speaker 2: Hey, everybody, EMILYA Badi here. You are listening to Hurdle,
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Speaker 2: a wellness focused podcast where I connect with everyone from
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Speaker 2: your favorite athletes to top experts and industry CEOs about
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Speaker 2: their highest hies, toughest moments, and everything in between. We
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Speaker 2: all go through hurdles in life, and my goal through
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Speaker 2: these discussions is to empower you to better navigate yours
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Speaker 2: and move with intention so that you can stride towards
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Speaker 2: your own big potential and of course have some fun
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Speaker 2: along the way. For today's installment of Hurdle Moment, I
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Speaker 2: am bringing back my friend Nike, a global trainer and
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Speaker 2: founder of the OCHO system. Joe. We are talking about
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Speaker 2: his philosophy on exercise snacks, which I felt was really
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Speaker 2: appropriate to bring into the mix here at the start
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Speaker 2: of a new year, I think it's safe to say
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Speaker 2: that many are inundated right now with individuals on their
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Speaker 2: social feeds that are trying to completely overhaul their life
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Speaker 2: courtesy of New Year's resolutions. But it doesn't need to
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Speaker 2: be that complicated, and that Hurdlers is what Joe is
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Speaker 2: talking about today with his snacks philosophy. Today, Joe is
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Speaker 2: giving us the lowdown on what exercise snacks are and
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Speaker 2: then talking about snack recomendations in all areas of wellness,
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Speaker 2: from movement and mindfulness to finances, financial wellness, and nutrition.
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Speaker 2: To be totally transparent, I was sitting in the studio
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Speaker 2: with Joe and as he was speaking, I was listening intently,
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Speaker 2: but also jotting down notes, which is indicative, I would say,
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Speaker 2: of just how much goodness and actionable takeaways are actually
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Speaker 2: in this conversation. Now, if you have more questions about
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Speaker 2: starting off the new year on a healthier foot, or
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Speaker 2: perhaps your thinking, habit, formation, goal setting, whatever the case
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Speaker 2: may be, I want to hear them. My voice mailbox
2:22
Speaker 2: is open. If you head on over to the show
2:24
Speaker 2: notes and click leave me a voice message, you may
2:27
Speaker 2: be featured in an upcoming installment of Five Minute Friday.
2:32
Speaker 2: I need your listener questions and I want to be
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Speaker 2: as helpful as possible. If you're not following the show
2:39
Speaker 2: just yet on social, we would love to connect with
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Speaker 2: you over there over on Instagram, Twitter, Facebook at Hurdle podcast,
2:47
Speaker 2: I myself am over at Emily a Body And if
2:51
Speaker 2: you're not subscribed just yet get the weekly Hurdle newsletter
2:56
Speaker 2: in your inbox. It comes out every single Friday, so
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Speaker 2: much on the same stuff you love from the show
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Speaker 2: directly in your inbox. The link to subscribe. It's absolutely free.
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Speaker 2: Is also you guessed it in the show notes. And
3:10
Speaker 2: with that, let's get to it. Let's get to hurtling Today.
3:24
Speaker 2: I'm back in the studio with Joe Holder. He is
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Speaker 2: a Nike Global trainer also founder of the Oho System. Joe,
3:31
Speaker 2: how you doing.
3:32
Speaker 1: I'm good? How are you nice to be back.
3:34
Speaker 2: I'm excited to have you in my own studio this time.
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Speaker 2: Very rare, live and in person. I'm lucky for that.
3:41
Speaker 2: What's going on. How's the beginning of your year?
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Speaker 1: It's good, you know, I'd like to say taking a
3:45
Speaker 1: slow to go fast. You know. I perform a slight
3:48
Speaker 1: self audio at the end of every year and then
3:50
Speaker 1: I just kind of think about how I'm going to
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Speaker 1: tackle the next year and just kind of keep it moving.
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Speaker 1: I don't, you know, overglorify it or make it less
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Speaker 1: than it is. So see, you either to do it
4:00
Speaker 1: or you're not that's my philosophy these days.
4:02
Speaker 2: What's your little self audit look like, I.
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Speaker 1: Kind of just reflect on the past year and kind
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Speaker 1: of focus on the key areas within the OCO system
4:10
Speaker 1: philosophy a little bit, which is I just think about,
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Speaker 1: all right, physically, what are the things that I want
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Speaker 1: to work on in the next year or need to
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Speaker 1: take into account and kind of build my team around it.
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Speaker 1: So simple, simple things. It's like, okay, you know, make
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Speaker 1: sure you have your health insurance, make sure you know,
4:26
Speaker 1: you figure out who you want your gp to be.
4:27
Speaker 1: It's do you have any fitness goals? What is how
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Speaker 1: are you going to make sure that you're eating Because
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Speaker 1: for me, actually eating is hard just because I'm busy,
4:35
Speaker 1: so I try to set up systems that allow me
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Speaker 1: to do that. But you know, finances is how my
4:39
Speaker 1: finances set up? Setting up occupational wise, what are the
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Speaker 1: jobs that I had last year? How does that look
4:44
Speaker 1: this year? Which is always a little bit different, you
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Speaker 1: know if you're a freelancer and you know, making sure
4:48
Speaker 1: whatever that even have the proper accountants, and what's my
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Speaker 1: emotional state with was my mental state? And just yeah,
4:55
Speaker 1: just take into account what happened the year before. The
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Speaker 1: past even two years, and I think about how we're
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Speaker 1: going to move forward, and you know, I'm always about
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Speaker 1: treating life like a class. So I just kind of
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Speaker 1: decided I split my year up into five week periods,
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Speaker 1: give or take. You know. The beginning of that five
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Speaker 1: week period, one week is just kind of prep and
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Speaker 1: and make sure things are set up, and then tackle
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Speaker 1: those next four or five weeks very distinctly with the
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Speaker 1: goals I want to accomplish, and yeah, just keep it moving.
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Speaker 1: And you know, I just think there's too much pageantry
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Speaker 1: and in behavioral change and health and wellness and all
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Speaker 1: these things. And at the point is it's just like school.
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Speaker 1: You know, you get your syllabus, you get your notebook,
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Speaker 1: and you either do it or you don't. The grade
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Speaker 1: is a grade.
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Speaker 2: Two things a double click on one. We've mentioned the OTO
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Speaker 2: system twice here. Ocho one can help others, others can
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Speaker 2: help one talk to us a little bit about what
5:42
Speaker 2: it is for those that may be just getting familiar
5:44
Speaker 2: with you.
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Speaker 1: Yeah, yeah, I mean, the Ultra system is essentially a
5:47
Speaker 1: design philosophy. I look at health and wellness is design.
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Speaker 1: It's art, it's self art, and it's the thought process
5:52
Speaker 1: that you know, we're part of a greater global ecosystem,
5:55
Speaker 1: and if you take care of yourself, that should then
5:57
Speaker 1: spread out and to as to your community in other areas.
6:00
Speaker 1: It started at my time at the University of Pennsylvania,
6:03
Speaker 1: really started as a self healing process, dealing with football
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Speaker 1: injuries and just kind of the intense environment of being
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Speaker 1: in an Ivy League institution. And then from there I realized that,
6:13
Speaker 1: you know, from a human centered design perspective, my opinion
6:17
Speaker 1: of how health and wellness was treating the world was off.
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Speaker 1: So it's kind of you know, focuses on eight key areas.
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Speaker 1: Basically physical health. It just diet and nutrition and of
6:27
Speaker 1: course physical activity, fitness, emotional, which to me is a
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Speaker 1: little bit different. It's kind of like how you refill
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Speaker 1: your cup, whether that's whether spiritual practice or not, and
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Speaker 1: you know, making sure the people around you, to write
6:38
Speaker 1: people and things like that. Mental, it's more so building
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Speaker 1: the fortitude. I think a lot of people focus a
6:43
Speaker 1: little bit too much on making life, trying to make
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Speaker 1: it easier instead of you know, bulletproofing your cup, I
6:48
Speaker 1: like to say. And that's the mental component of it.
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Speaker 1: And then you know, you have your intellectual side, what
6:52
Speaker 1: are your intellectual pursuits, your occupational what's up with your
6:56
Speaker 1: job and things like that. But then it goes beyond you,
6:58
Speaker 1: you know, socialmunity aspect, environmental, you know, kind of the
7:02
Speaker 1: built structure worlds around you, and you know, even financial
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Speaker 1: other components in there. So it's kind of my personal
7:10
Speaker 1: kind of design philosophy as it pertains to my health.
7:12
Speaker 1: It's also kind of how I orient my work, and
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Speaker 1: I work with different companies and brands based in those
7:17
Speaker 1: eighty areas and I just try to set up I
7:19
Speaker 1: like to say, you know, and it's what my really,
7:22
Speaker 1: what my goal, all my goals are building forward is
7:24
Speaker 1: just create infrastructures for people to participate around those key
7:27
Speaker 1: areas of health. Yeah, so that's kind of where it's at.
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Speaker 2: You know. We hear often that like analogy or in
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Speaker 2: the thought process of having so many buckets, right and
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Speaker 2: then your philosophy having eight different buckets, and if there's
7:39
Speaker 2: a hole in one of those, if there's a hole
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Speaker 2: in all of the buckets, it's like hard to like
7:43
Speaker 2: run back and forth between like eight buckets, right, Like
7:45
Speaker 2: it's one thing to have three, but when you have eight,
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Speaker 2: do you feel personally last year that there was maybe
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Speaker 2: one bucket that was running a little bit more empty
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Speaker 2: than the others.
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Speaker 1: Well, see, this is an interesting point, right because you're,
7:57
Speaker 1: in my opinion, you're looking at it as very vertically integrated,
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Speaker 1: right because there's this bucket, this bucket, this bucket, this bugget,
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Speaker 1: and I think that's just the general you know, whatever
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Speaker 1: shortcomings sometimes in the in the industry there we look
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Speaker 1: at verticals, and that's what you know, throws people off.
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Speaker 1: I think about me in the beginning was that whatever
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Speaker 1: I wasn't just a runner, or I wasn't just whatever,
8:18
Speaker 1: I just didn't do training. I also meditated to this
8:20
Speaker 1: and that to me, they're all horizontally integrated. And in
8:24
Speaker 1: the same way. There's two things you got to think about. One.
8:26
Speaker 1: At my time at PEN a concept, you know, basic concept.
8:30
Speaker 1: We always had to tate this class. Everybody ever went
8:32
Speaker 1: to war in or Pen kind of knows about this class.
8:34
Speaker 1: There's a class that is called, I think was something
8:37
Speaker 1: you had to do with SABER, which was basically you
8:39
Speaker 1: had to like run a business in a in an
8:41
Speaker 1: algorithm kind of computed is scenario. And one of the
8:47
Speaker 1: things that they taught us in this class was basically
8:49
Speaker 1: what's a multi utility attribute analysis that it's okay, when
8:53
Speaker 1: you're running a business, you have to figure out what
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Speaker 1: attribute has the highest utility at that moment. Something you
9:00
Speaker 1: might need to do all the time, other things you
9:02
Speaker 1: only have to do some of the time. Some things
9:04
Speaker 1: might be a natural at that you just don't even
9:06
Speaker 1: have to worry about. That's a very like Tom Rath's
9:09
Speaker 1: kind of strength Finders philosophy, So when he comes to
9:11
Speaker 1: thinking about the eight buckets in the same way, Let's
9:14
Speaker 1: take a when we talk about fitness, for example, well, strength,
9:18
Speaker 1: if you want to get stronger, you don't have to
9:19
Speaker 1: lift every day. You probably got to lift maybe one
9:21
Speaker 1: or two times a week and you have your strength.
9:23
Speaker 1: Cardiovascular fitness is probably a little bit different. Mobility is
9:25
Speaker 1: a little bit different. So when we look at those
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Speaker 1: A key things, those A key areas, you have to
9:29
Speaker 1: think about what is a frequency in which I actually
9:32
Speaker 1: to need to do them, how much effort is actually
9:35
Speaker 1: necessary to get benefits from them. Not everything needs an
9:39
Speaker 1: A effort to get an A A. Anybody's taking a test,
9:42
Speaker 1: he knows that like sometimes you don't even need to study,
9:44
Speaker 1: you'll still get an A right, and then it's deciding
9:47
Speaker 1: how do I schedule that accordingly? So I essentially get
9:50
Speaker 1: my life my life degree right. So the eight buckets
9:55
Speaker 1: I like to consider it. It's flexible for each person.
9:57
Speaker 1: It's like an amba like structure. Depending upon who you are, right,
10:00
Speaker 1: you can decide, you know, play around tests. How can
10:03
Speaker 1: I mess around to figure out what it is that
10:05
Speaker 1: I need to do. But that's what makes it, you know,
10:08
Speaker 1: in art and design philosophy. Depending on the person, it's
10:10
Speaker 1: up to you to figure that out. But every component,
10:13
Speaker 1: relatively of life fits into those eight areas. Now, if
10:16
Speaker 1: you want to condense some if you want to mix,
10:18
Speaker 1: if you want to combine a mental, emotional and mental, sure,
10:20
Speaker 1: you know what I'm saying. If you want to combine financial, occupational, sure,
10:24
Speaker 1: But if you ignore any of those areas in your life,
10:27
Speaker 1: you're going to have a worse life.
10:28
Speaker 2: Is there one that you want to put more into
10:30
Speaker 2: this year?
10:31
Speaker 1: I want to get back into therapy. I think the
10:34
Speaker 1: emotional I'm very I have high mental fortitude, but I
10:37
Speaker 1: do think the emotional side of course, need to continue
10:39
Speaker 1: to tend to and have, you know, combine that with
10:41
Speaker 1: a little bit of a spiritual practice. I think that's
10:44
Speaker 1: something that's important to me, especially as I get older.
10:46
Speaker 1: I'm kind of like thirty two now, and then certain
10:51
Speaker 1: things about I mean, I've always bet on myself, but
10:53
Speaker 1: really leaning into I think certain things with my occupation
10:55
Speaker 1: and finances because financial freedom is important to me, Like
10:59
Speaker 1: I can't wrap my head around my philosophies on work
11:02
Speaker 1: are a little bit different. So you know, finances and
11:06
Speaker 1: occupational strategies are very key.
11:08
Speaker 2: Cool cool. Well, the other thing that you are big
11:12
Speaker 2: on is the concept of exercise snacks. So let's first
11:17
Speaker 2: lay the foundation on exercise snacks, because what we're going
11:20
Speaker 2: to get into talking about here are kind of snacks
11:23
Speaker 2: across a lot of the categories that we've already spoken about.
11:26
Speaker 2: So give us the lowdown on what an exercise snack
11:29
Speaker 2: is and why you're so passionate about it.
11:31
Speaker 1: Yeah, I mean to me, can I do people curse
11:34
Speaker 1: on your podcast?
11:35
Speaker 2: I mean, we could market explicit for sure. No.
11:37
Speaker 1: I mean, so I'll try out the curse. But it's
11:40
Speaker 1: a pain point in mind in the game is that
11:43
Speaker 1: people try to act like basic things are super groundbreaking, right,
11:48
Speaker 1: or try to try to preach you on something that
11:51
Speaker 1: is relatively clear that you know you should be doing,
11:54
Speaker 1: or people get so bogged out in the research that
11:56
Speaker 1: it's just two typically highly educated people talking to each other,
12:00
Speaker 1: patting each other on the back, saying, oh, of course,
12:02
Speaker 1: this don't make so much sense. This is great. Health
12:05
Speaker 1: and wellness is a service industry. It's not about the
12:08
Speaker 1: staring into the camera talking about the latest research. It's
12:10
Speaker 1: about giving something that has I think, utility for people
12:13
Speaker 1: to think about a different way and applying their life.
12:16
Speaker 1: So with my thing is, it's okay, can I look
12:19
Speaker 1: at how my life in college and after college is
12:23
Speaker 1: totally different. I understood now that there's less time, there's
12:25
Speaker 1: more things to worry about. I'm not just working out
12:28
Speaker 1: because I have to play football anymore. And see how
12:31
Speaker 1: busy people are. So my thought. I remember stumbling upon
12:35
Speaker 1: that concept of exercise snacks, probably in twenty thirteen out
12:37
Speaker 1: of college, and I was like, oh, this is an
12:40
Speaker 1: interesting research study. Right now, when things like that typically happen,
12:45
Speaker 1: what happens then it's a little different. But now what
12:47
Speaker 1: happens somebody probably looks at the camera talks about it
12:50
Speaker 1: for twenty minutes about this new research, why they know
12:54
Speaker 1: so much more and like and share to me no offense,
12:58
Speaker 1: but that is stupid. I'm tired of it. It's annoying.
13:01
Speaker 1: So my thought process, with all these things always sitting
13:03
Speaker 1: in the back of my head, was Okay, how can
13:06
Speaker 1: I create structures that apply research to help make people's
13:09
Speaker 1: lives easier? And exercise snacks was that because it said
13:14
Speaker 1: that it connected something that was practical in real life
13:17
Speaker 1: with something that was also part of can be part
13:22
Speaker 1: of an empirical research body that said if you were
13:25
Speaker 1: to break down, exercise, stretch your day, it would have
13:27
Speaker 1: health benefits, even sometimes fitness benefits. While those are those
13:30
Speaker 1: are slightly different, but for what most people need to
13:33
Speaker 1: improved health, right, which is all the rage. Now you
13:35
Speaker 1: got people wearing continuous glucose monitors and things like that
13:38
Speaker 1: because they're looking at their metabolic health.
13:40
Speaker 3: You know.
13:40
Speaker 1: So why I'm passionate about it was essentially it was like, oh,
13:44
Speaker 1: this makes a lot of sense if how I live
13:46
Speaker 1: my life, I can apply it into the context of
13:48
Speaker 1: my life. The original research was just like two fifteen
13:52
Speaker 1: or two twenty minute workouts a day seemed to help
13:56
Speaker 1: improve people who are pre diabetic or diabetic their blood
13:59
Speaker 1: sugar a little bit better. So, but also thinking about that,
14:02
Speaker 1: I was like, okay, instead of just one continuous session
14:05
Speaker 1: of forty minutes, could this help make my life easier
14:08
Speaker 1: if you were just a book end of the days
14:10
Speaker 1: fifteen to twenty minute sessions. I've seen that in my
14:13
Speaker 1: personal life it has, but also working in clients, because
14:16
Speaker 1: to be honest, it just got big because one of
14:18
Speaker 1: my clients was Naomi Campbell and it was a situation
14:21
Speaker 1: where some days I could have may have a full
14:24
Speaker 1: hour with her, other days I'll have twenty minutes. Some
14:27
Speaker 1: days I might just have fifteen, which he will come
14:29
Speaker 1: down in a hurry and be like, Joe, I gotta go,
14:32
Speaker 1: but I have fifteen minutes. I want to be able
14:33
Speaker 1: to do something. So putting this to the test and
14:36
Speaker 1: seeing how it worked for her, seeing how it worked
14:38
Speaker 1: in my own life, then of course the pandemic happened
14:40
Speaker 1: where everybody was inside and we were and people just
14:44
Speaker 1: wanted to move, opening up that structure for people to
14:47
Speaker 1: participate there. But I'm passionate about it because you can't
14:50
Speaker 1: deny it makes sense. You can't deny that you can
14:52
Speaker 1: also do it and that it works for everybody of
14:55
Speaker 1: all skill levels. And I just want people to just
14:57
Speaker 1: do it. Just start, but just start, like just apply,
15:02
Speaker 1: like forget all of this stuff, like forget sharing, the
15:06
Speaker 1: the Twitter, the tweets because something sounds good and all
15:11
Speaker 1: of a sudden, somebody's now said something obvious like oh
15:14
Speaker 1: maybe you should go get sun in the morning, and
15:15
Speaker 1: you're like, whoa, this is crazy. Of course, it's like
15:18
Speaker 1: just stop, just go do it. Please, just go do it.
15:20
Speaker 1: I don't care if it's exercise, and you can apply
15:23
Speaker 1: that philosophy to anything. And you know, that's that's where
15:26
Speaker 1: where I don't know, I get fired up. And that's
15:28
Speaker 1: from here on out, Like I'm just calling spade a spade.
15:30
Speaker 1: It's just like people either going to do it or
15:32
Speaker 1: they're not. And that, Yeah, I'm passionate about exercise SAX
15:35
Speaker 1: because it gets helped people who are also not typically
15:39
Speaker 1: live a quote unquote health and wellness lifestyle get on board.
15:44
Speaker 2: Yeah, And I like that it was born kind of
15:47
Speaker 2: out of necessity, right, It was like this makes sense
15:50
Speaker 2: for my life, and actually this can make sense for
15:51
Speaker 2: a lot of other people too. And I also, you
15:54
Speaker 2: know what, like it kind of makes me laugh giggle
15:56
Speaker 2: a little bit because you you're a really smart guy,
15:59
Speaker 2: and yeah, and sometimes you say things and I'm like,
16:03
Speaker 2: all right, I'm going to take a minute to like
16:04
Speaker 2: really listen to this again and like follow through. But
16:07
Speaker 2: the concept of exercise snacks is like you making things
16:11
Speaker 2: as simplistic and understandable as possible, which for you, someone
16:16
Speaker 2: who is extremely intellectual and often speaks about things that
16:19
Speaker 2: a lot of people may not have to know. How
16:20
Speaker 2: about it just like makes me happy that you have
16:25
Speaker 2: figured out a way to go and do both right,
16:28
Speaker 2: Like you can have a crazy in depth conversation with
16:33
Speaker 2: someone about cgms, like about continuous glue close monitoring, or
16:37
Speaker 2: then you can go and like have this workout that
16:40
Speaker 2: people can understand. And they may not understand your conversation
16:43
Speaker 2: on CGM, but like this is an entry point, so
16:45
Speaker 2: then they can also continue on to educate themselves in
16:48
Speaker 2: other aspects of their holistic wellness.
16:51
Speaker 1: Do you know Paul Graham is no, but keep going
16:53
Speaker 1: like Paul Graham, why combinator like people of Silicon Valley,
16:56
Speaker 1: anybody list is probably no. He writes these little essays
16:59
Speaker 1: some to and one of the things that he wrote
17:01
Speaker 1: hit me because it would throw me off, Like, of course,
17:04
Speaker 1: I appreciate you saying I'm intelligent. But what is what
17:07
Speaker 1: he talked about is perhaps intelligence actually is the most
17:10
Speaker 1: important thing, and even though we laud it, what really
17:13
Speaker 1: is is new idea is an application of those ideas.
17:15
Speaker 1: The more people could get on board, I think healthy,
17:18
Speaker 1: I'm lucky, I you know, for whatever reason, I am blessed.
17:21
Speaker 1: I understand complex topics, and but I think the key
17:24
Speaker 1: things I could distill it down, help people approach it
17:27
Speaker 1: as a new idea and then get on board. That's
17:29
Speaker 1: where that's what health and wenees should be doing. Because
17:31
Speaker 1: it's a service industry. It should not just be doing
17:34
Speaker 1: it to sell you a product, or just be doing
17:36
Speaker 1: it so people can get a lot of followers because
17:38
Speaker 1: they sound smart, or you got people like whatever David
17:41
Speaker 1: Aspray and his whole bulletproof thing, and just they're just
17:43
Speaker 1: pushing stuff all the time. And really what it becomes
17:47
Speaker 1: is that it's the intelligence is then packaged as a
17:51
Speaker 1: product and then kind of sold to you. Or you
17:53
Speaker 1: have somebody who's already genetically gifted telling you that this
17:56
Speaker 1: is the best workout ever, or the son out of
17:58
Speaker 1: our daughter of a million, they're a billionaire, and that's
18:01
Speaker 1: like I use this product that I now made for you,
18:03
Speaker 1: and it's helped me become so much better. It's like, no,
18:05
Speaker 1: you're rich or you're genetically gifted. Yeah, right, but with this,
18:09
Speaker 1: with this stuff, you know what I think is important
18:11
Speaker 1: in my work moving forward? It's okay, how do you
18:13
Speaker 1: how do we get people to participate? And because now
18:16
Speaker 1: the industry is worth so much money at four point
18:19
Speaker 1: five to five trillion estimates now the youngest trillion dollar
18:23
Speaker 1: plus industry in the world, three times the amount of
18:26
Speaker 1: the pharmaceutical industry. You know, I think, I think, now,
18:30
Speaker 1: how do we since it's in the cultural zeitgeist, right,
18:32
Speaker 1: it's like, how do we get people on board? And yeah,
18:36
Speaker 1: so I think and sure, thank you, and that's my goal.
18:39
Speaker 1: My goal is look like it's like a high lower approach.
18:41
Speaker 1: It's like, how do you connect it to culture? How
18:43
Speaker 1: do you connect it to empirically sound research at the
18:45
Speaker 1: end of the day, how do we just get people
18:48
Speaker 1: to do it?
18:49
Speaker 2: Yeah? Yeah, and a long, a long overdue. The second
18:53
Speaker 2: thing to double click on from the beginning was you
18:55
Speaker 2: mentioned breaking up your year into five week cycles. I'm
18:58
Speaker 2: personally breaking up my year like many do, into quarters,
19:01
Speaker 2: but thirteen weeks. What's your first five weeks on?
19:05
Speaker 1: My first five weeks are on meditation and journaling, trying
19:10
Speaker 1: to book my book at my days, like fifteen minutes
19:12
Speaker 1: in the morning, fifteen at night. And also, to be honest,
19:16
Speaker 1: like as weird as this sounds, it's just like cleaning,
19:18
Speaker 1: like because I work out of my home and cleaning
19:22
Speaker 1: every morning, so I'm not on my phone and I'm
19:25
Speaker 1: kind of focused on what it is that I'm doing.
19:27
Speaker 1: But in terms of yeah, like emotional and mental, it's
19:30
Speaker 1: the meditation and journaling, and then spending the next five
19:34
Speaker 1: weeks to vet out a therapist so that following I
19:37
Speaker 1: could really start kind of that therapy journey. But those
19:42
Speaker 1: are the key things right now. Yeah, and then I
19:44
Speaker 1: just had to do a little bit of a financial audit,
19:46
Speaker 1: which is just you know, making sure my books are
19:50
Speaker 1: in order, making sure I got the right accountants and bookkeepers,
19:54
Speaker 1: kind of doing the annoying business stuff.
19:56
Speaker 2: I get that, Yeah, you know, I agree with you.
19:59
Speaker 2: The cleaning is actually like something that is completely mindless,
20:03
Speaker 2: but so I feel like it's so good for me,
20:05
Speaker 2: and I'll do it while I'm on the phone with
20:07
Speaker 2: my life coach. So I'm actually focused on the conversation
20:11
Speaker 2: with the life coach. But then like, I get off
20:13
Speaker 2: the phone and it's the most therapeutic hour of my
20:15
Speaker 2: week because I've really worked through whatever it was that
20:17
Speaker 2: I wanted to work through with her. And then I
20:19
Speaker 2: look up and the apartment looks great.
20:21
Speaker 1: Yeah. I mean that's a very like men are for mars.
20:24
Speaker 1: Women are from venus moment because I cannot mindlessly clean.
20:27
Speaker 1: I have to be every this the only thing that
20:30
Speaker 1: I'm doing. I have to block everything else our I
20:34
Speaker 1: put and I literally put an hour on the clock
20:36
Speaker 1: and I'm like, all right, for the next hour, you're
20:37
Speaker 1: just gonna You're gonna clean.
20:40
Speaker 2: I love it. I love it. Okay, Well, you you
20:43
Speaker 2: mentioned kind of snacking through your new meditation and journaling routine,
20:47
Speaker 2: which is a great segue for us to talk about
20:50
Speaker 2: how the concept of snacks can apply not only to exercise,
20:54
Speaker 2: but of course other concepts. As we move throughout the year.
20:56
Speaker 2: We are here at the top of a new year,
20:59
Speaker 2: many people try to do that thing that we're kind
21:01
Speaker 2: of criticizing a little bit, which is a complete life overhaul.
21:04
Speaker 2: So why could it be beneficial for us to think
21:08
Speaker 2: about some of these habits whether it's sleep, journaling, meditation,
21:12
Speaker 2: financial wellness, et cetera, in snackable ways. Where are we
21:16
Speaker 2: going with this?
21:17
Speaker 1: I mean, when you think about when you really think
21:19
Speaker 1: about snacks, it's just like periodization of activities that if
21:24
Speaker 1: you do multiple times, will probably get you used to
21:26
Speaker 1: doing them, and then when you need to do them
21:28
Speaker 1: longer quote unquote, let's say a meal, it's that you
21:31
Speaker 1: will have the ability to do them and it won't
21:33
Speaker 1: feel awful, right, so if I do. It's also what
21:36
Speaker 1: I call a little bit of a Treochs theory. It's
21:38
Speaker 1: all right if I know I'm a weekend warrior and
21:40
Speaker 1: I do an hour of a strong workout one or
21:43
Speaker 1: two times on the weekend, if I add a couple
21:46
Speaker 1: of exercise snacks during the week, I will probably have
21:49
Speaker 1: a better workout on the weekend. I won't feel as bad.
21:51
Speaker 1: Now if we then look at it through the rest
21:54
Speaker 1: of our lives, It's that we often think of we
21:56
Speaker 1: need herculean efforts all the time to art something happened
22:01
Speaker 1: or beneficial. But what you really need to do is
22:04
Speaker 1: just set up those structures and then examine the day.
22:07
Speaker 1: Really that helps you understand what is probably that fifteen
22:12
Speaker 1: to one hour window or even fifteen to thirty forty
22:15
Speaker 1: five minute window. That is, that is the hurdle for
22:19
Speaker 1: you to not be doing what is positive, right, So
22:23
Speaker 1: you look at it like this, it's that exercise snack
22:25
Speaker 1: in the morning. It's not just that I'm working out,
22:27
Speaker 1: is what is it stopping me actually from doing that
22:29
Speaker 1: might cause some issues later, whether that's drinking coffee too early,
22:33
Speaker 1: whether that's me being on my phone and getting too
22:35
Speaker 1: anxious that then compounds during the day that helps me,
22:39
Speaker 1: that makes me waste or not waste, but yes, waste
22:43
Speaker 1: one two, three hours. Now that when we're talking about sleep,
22:46
Speaker 1: I've noticed it with my sleep. I've noticed that if
22:49
Speaker 1: I have a fifteen minute thirty minute wind down routine
22:52
Speaker 1: stead of me being on the phone, being on the computer,
22:54
Speaker 1: being watching TV, that makes the next However, it's much
22:58
Speaker 1: sleep you're getting or that rest of your night seven
23:00
Speaker 1: to nine hours, so much better and more valuable.
23:04
Speaker 2: Are you getting something to nine hours these days?
23:05
Speaker 1: I sleep?
23:06
Speaker 2: Wow? This is a completely different joke.
23:09
Speaker 1: Yeah, because yeah, I sleep.
23:11
Speaker 2: You're like in my old age of thirty.
23:14
Speaker 1: Maybe six to eight, let's say six to eight. But
23:16
Speaker 1: it's good sleep. I'm sleeping great. But that's what I
23:19
Speaker 1: realized was Okay, I focused from you know, a year
23:24
Speaker 1: twenty nineteen maybe twenty. I was like, you got to
23:27
Speaker 1: figure out your morning. I figured out my morning and
23:29
Speaker 1: then I was like, okay, my morning's figured out my day. Woo,
23:33
Speaker 1: my day is going good. Like I'm not spent, I'm
23:35
Speaker 1: not wasting time, i spending excess time in a gym.
23:38
Speaker 1: I'm doing what it is that I need to do.
23:40
Speaker 1: Then I realized that, but the one hang up that
23:42
Speaker 1: I have with sleep, So I was like, what am
23:44
Speaker 1: I doing? What is going on? So simple things, you know,
23:47
Speaker 1: leaving the phone in another room, charging it, not getting
23:50
Speaker 1: being on it, turning off artificial light, things like that.
23:54
Speaker 1: But I noticed just that fifteen minutes to deliberate. I
23:57
Speaker 1: call it like a we have you have gateways in
23:59
Speaker 1: your day would make my night and sleep so much better.
24:02
Speaker 1: So the snack philosophy really is, is you know that
24:05
Speaker 1: funny those means where you say a problem you been
24:08
Speaker 1: running away from for two or three weeks that you
24:10
Speaker 1: can handle in ten minutes. You have those in you
24:12
Speaker 1: every day that will help make other eraas of your
24:15
Speaker 1: life so much better. And that's what I realized. It
24:18
Speaker 1: was like, Yeah, I went to Marshall School, shut out
24:21
Speaker 1: South Lwnards, New Jersey, and a big thing they had
24:24
Speaker 1: in this auditorium. I remember this first second grade. If
24:28
Speaker 1: it is to be, it is up to me. I
24:30
Speaker 1: still remember that, if it is to be, it always
24:33
Speaker 1: stuck with me. I'm like damn, and they right. So
24:36
Speaker 1: the stack philosophy really is, what are those simple, shorter
24:39
Speaker 1: things that you could do that will just have a
24:41
Speaker 1: hugely impactful benefit into your death.
24:48
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Speaker 2: a year's supply of Vitamin D today. Something you said
28:04
Speaker 2: in there, I guess I've thought about before, but the
28:07
Speaker 2: way that you said it like really kind of put
28:08
Speaker 2: a light bulb on for me, which was the idea
28:10
Speaker 2: that it cannot only set you up for your day,
28:12
Speaker 2: but then it's also negating things that might not be
28:15
Speaker 2: good for you. Right, So that is like such an
28:18
Speaker 2: interesting way to think about it, right, especially with that
28:20
Speaker 2: wind down routine. And I just started attempting although like
28:23
Speaker 2: I feel like I get tired and then like I'm
28:25
Speaker 2: instantly ready to sleep, Like I could be on my
28:27
Speaker 2: couch and then sleeping two minutes later, but I'm trying
28:29
Speaker 2: to now read for ten to fifteen no matter what
28:32
Speaker 2: before I sleep. And sometimes I'll get in my bed
28:34
Speaker 2: and I'll be tired, but I'll turn the light on
28:35
Speaker 2: and be like Okay, now it's time. But then I'm
28:38
Speaker 2: not laying in my bed on my phone. So yeah,
28:42
Speaker 2: I mean that's a really interesting way to kind of
28:44
Speaker 2: slice it. So then the next question would be how
28:49
Speaker 2: can we break down or if you had to offer
28:51
Speaker 2: some ways that we can think about snacks in all
28:55
Speaker 2: aspects of our wellness routine moving into this new year.
28:58
Speaker 2: What are a few examples you can provide of things
29:01
Speaker 2: that we can be snacking on, so to speak, that
29:03
Speaker 2: can make a major difference. Yeah.
29:06
Speaker 1: I mean when think about you know, wellness is such
29:08
Speaker 1: a nebulous term. It's like, all right, let's define it
29:10
Speaker 1: for you, okay. So what I like to think about
29:12
Speaker 1: it is what are those what are essentially very individual
29:16
Speaker 1: actions that are particular to me that I know will
29:19
Speaker 1: make me feel better? And and then those key areas
29:21
Speaker 1: are what in my opinion, it's of course the physical stuff,
29:24
Speaker 1: so diet, activity. Then it's some of the mental stuff,
29:28
Speaker 1: so essentially fortitude. Then it's emotional and then really from
29:32
Speaker 1: there to me is finance is an occupation, and I
29:35
Speaker 1: think we like to we like to overlook that. So
29:38
Speaker 1: simple things that you could do and you know whatever,
29:41
Speaker 1: we call them snack. But we talked about the fitness
29:43
Speaker 1: ones enough. I think that's very clear. It's that if
29:45
Speaker 1: you can don't think that if you don't have enough time,
29:48
Speaker 1: it doesn't matter what you do, you should or it
29:52
Speaker 1: makes sense to not do a workout at all. I'm
29:54
Speaker 1: telling you, if those that ten minutes of walking in
29:57
Speaker 1: the morning, or you know that the quick fifteen minute
30:00
Speaker 1: little hit interval that you could do or yoga flow
30:03
Speaker 1: that you could do in your in your morning to
30:05
Speaker 1: start the day, it does go a long way. It
30:06
Speaker 1: helps wake you up, it helps mobilize fuel, it helps
30:09
Speaker 1: keep you connective, tissue healthy, all these things. You're not
30:12
Speaker 1: an Olympian. You're working out for health and fitness. Like
30:15
Speaker 1: just accept that for most people, that's what it is,
30:17
Speaker 1: and you don't need that much to help your body whatever,
30:20
Speaker 1: stay on track. Then we look at some of the
30:22
Speaker 1: other things, and let's call it diet. Right, let's say
30:25
Speaker 1: our food or what we're gonna eat. I think a
30:27
Speaker 1: simple things we'll call it. When we think of snacks,
30:30
Speaker 1: just think of time blocks during your day that don't
30:32
Speaker 1: take long but will have immense payoffs. That's really what
30:35
Speaker 1: a snack is. And when you even think about food,
30:38
Speaker 1: what that is is one. I think it's like cleaning
30:42
Speaker 1: fruits and vegetables. If you could put away fifteen minutes
30:45
Speaker 1: and you're in your beginning of your week to do that,
30:47
Speaker 1: and that then it is just chopped clean and in
30:50
Speaker 1: your fridge and that you can eat it or cook
30:52
Speaker 1: it when you have time. That literally saves you. That
30:55
Speaker 1: saves you hours. Simple thing if you especially if you
30:58
Speaker 1: live in New York and it's probably cheaper now and
31:01
Speaker 1: even if you don't, and now, like things like Instacart
31:04
Speaker 1: except EBT they accept you know, food assistance. It's setting
31:08
Speaker 1: sitting down for fifteen to thirty minutes and literally just
31:11
Speaker 1: logging on into the app and making sure that your
31:13
Speaker 1: food is delivered. That's been a game changer for me
31:16
Speaker 1: eating healthy, whether it's Misfits Market, whether it's sun Basket,
31:19
Speaker 1: and it's cheaper. The cost of eating out if you
31:21
Speaker 1: are if you like to eat healthy in New York
31:23
Speaker 1: City is literally one or two of those meals is
31:26
Speaker 1: the cost of groceries for me in a week. And
31:28
Speaker 1: I am a massive man. So it's just like you
31:31
Speaker 1: know what I'm saying, so and then it's keep building
31:33
Speaker 1: that up. So then for a diet, a lot of
31:35
Speaker 1: it just comes down comes down to preparation and then
31:38
Speaker 1: knowledge search. So it's okay, dude, can I just have
31:43
Speaker 1: a snack of where I sit and I research recipes
31:46
Speaker 1: for fifteen to thirty minutes that I know I will
31:47
Speaker 1: be able to use for that rest of the week
31:49
Speaker 1: and it will literally serve me, save me hours every
31:51
Speaker 1: night and help me feel better. And then you keep
31:53
Speaker 1: digging on that for me of something that's like emotional regulation,
31:57
Speaker 1: you know, a couple of times a week, I'll sit
32:00
Speaker 1: for fifteen to thirty minutes and I'll you know, I'll
32:02
Speaker 1: text friends that i haven't heard from in a while,
32:04
Speaker 1: or I'll be able to check in. Makes you feel good,
32:06
Speaker 1: you know, and then you know, five minutes, I have
32:09
Speaker 1: a gratitude journal in the morning. Now that I do
32:11
Speaker 1: ask me three things that I'm grateful for. It ask
32:13
Speaker 1: me three things that if I accomplished, they would make
32:15
Speaker 1: me a good day. And then it asked me for
32:17
Speaker 1: a daily affirmation. It takes five minutes. Makes me feel great.
32:20
Speaker 2: I literally just started using this planner that I'm writing
32:23
Speaker 2: thanks to you have this.
32:25
Speaker 1: It's like best.
32:26
Speaker 2: Self co It literally like I sit down at my
32:28
Speaker 2: desk and when I go to like map out my day,
32:30
Speaker 2: and it has like a slot for all the hours.
32:32
Speaker 2: At the top, it says today, I'm grateful for today's goal,
32:35
Speaker 2: today's targets what will make today great? Which is why
32:37
Speaker 2: I chuckled when you were like, what will make today great?
32:38
Speaker 2: I was like, I literally wrote this down a little
32:40
Speaker 2: bit ago. So wait, so just before we keep going
32:43
Speaker 2: here and I'll link this planner because I know you
32:45
Speaker 2: all will message me about it, so I'll link it
32:47
Speaker 2: in the show notes. But before we go on here,
32:49
Speaker 2: so we talked about kind of like the physical being movement,
32:52
Speaker 2: and then of course nutrition and in the nutrition category
32:55
Speaker 2: fifteen minutes, snacks being cleaning your fruits and vegetables. So
32:59
Speaker 2: for you, how are you cleaning those?
33:01
Speaker 1: Everybody asked me about this, but it's basically a mix
33:03
Speaker 1: of bagas sod in vinegar.
33:04
Speaker 2: Okay, baking sod in vinegar. We also talked about making
33:07
Speaker 2: sure you order your groceries. And then the last thing here.
33:09
Speaker 1: If that's something that if you are pressed for time
33:12
Speaker 1: totally it has a mets payoff. You like going to
33:13
Speaker 1: grocery store, Go to groceries.
33:15
Speaker 2: He's like, I will not take this joy for you.
33:17
Speaker 2: And then last but not least here knowledge search. So
33:19
Speaker 2: mix things up because also mixing things up can be
33:22
Speaker 2: just like with your workout routine, staving off boredom, mixing
33:26
Speaker 2: things up in the kitchen can also keep things exciting
33:28
Speaker 2: while also helping you stay on track whatever your nutrition
33:31
Speaker 2: goals might be.
33:32
Speaker 1: But also like, let's take a step back and I
33:34
Speaker 1: think of it, because food can be so restricted when
33:38
Speaker 1: you cooking. Is the thing about workouts is that workouts
33:42
Speaker 1: aren't You could aren't fully humanizing. You could say all
33:46
Speaker 1: working out is not for me, or the gym is
33:47
Speaker 1: too intimidating, that type of thing, and that's fine. Go
33:50
Speaker 1: for you, go for a walk, stay in the house,
33:52
Speaker 1: do what you need to do. You should still be
33:53
Speaker 1: able to move your body. Everybody has to eat, and
33:56
Speaker 1: you often are able to connect with other people when
33:58
Speaker 1: we eat. So cooking and food is more humanizing, not
34:02
Speaker 1: because oh I have to eat this, because I shouldn't
34:05
Speaker 1: be eating that. You know, I need to be on
34:07
Speaker 1: this particular diet. It's actually quite an amazing thing when
34:11
Speaker 1: you start to figure out the foods that you like
34:13
Speaker 1: and you're able to cook them and prepare them in
34:15
Speaker 1: a way that's nourishing for you and your friends. It's
34:17
Speaker 1: also that's why I think about the food aspect. I'm
34:20
Speaker 1: not so like regimented and diligent and like I can
34:22
Speaker 1: only eat this orly eat that. To me, turning on music,
34:25
Speaker 1: dancing in your kitchen, cooking up, throwing some spices in
34:28
Speaker 1: your food, I think that's special. That's just a random side.
34:32
Speaker 2: I'm on a delaicotta squash vibrate lately.
34:34
Speaker 1: I made a nice maple syrup glazed squash yello's delicious.
34:38
Speaker 1: Neat some bab baby. Get a little olive oil. You
34:41
Speaker 1: cut up the squash, you get a little olive oil.
34:43
Speaker 1: You sprinkle it, you get put in a bowl. You
34:45
Speaker 1: get olive oil, a little vanilla extract, a little maple syrup,
34:49
Speaker 1: a little cinnamon, maybe a little nutmeg. If you're into
34:52
Speaker 1: that little salt. Just toss it up, put it on
34:55
Speaker 1: a baking sheet, put in the oven, bake you three
34:57
Speaker 1: eighty five. Flip after ten to twelve minutes. It's delicious.
35:00
Speaker 2: The airf is the biggest gimmick in all of the
35:03
Speaker 2: world because it's literally just a small oven, but it
35:05
Speaker 2: has revolutionize the way the way that I cook. It
35:09
Speaker 2: makes it feel so much easier because you.
35:10
Speaker 1: Don't have to flip. You don't have to flip my
35:12
Speaker 1: air You shake.
35:13
Speaker 2: You shake a basket. I'll show it to you. I'll
35:15
Speaker 2: show it to you, and we're die. Okay, so we've
35:17
Speaker 2: tackled fitness nutrition. Now let's talk about snacks. You start
35:20
Speaker 2: to kind of get into maybe the mindfulness side of things.
35:23
Speaker 2: So let's uh, let's start to talk about what snacks
35:26
Speaker 2: can look like when it comes to a mindfulness and
35:29
Speaker 2: maybe like on the journaling front as well.
35:31
Speaker 1: Yeah, I mean, you know, one thing I do ten
35:33
Speaker 1: minutes of meditation and then a five minutes of gratitude journaling.
35:36
Speaker 2: Are you an app guy?
35:38
Speaker 1: No?
35:38
Speaker 2: Not for the meditation.
35:39
Speaker 1: No, I mean I use certain I use books and
35:41
Speaker 1: I've you know, I've been meditating for about twelve years,
35:43
Speaker 1: so I kind of know my practices that work for me.
35:47
Speaker 1: But at the end of the day, it's just like you,
35:48
Speaker 1: I know, it throws people up, but you could just
35:50
Speaker 1: sit and just breathe in and breathe out for ten minutes.
35:54
Speaker 2: O great, what a novel idea.
35:56
Speaker 1: And that's what those that wrap everybody up. It's like,
35:57
Speaker 1: oh my god, these people are just geniuses. If you
36:00
Speaker 1: just sit and just control your breathing for ten minutes
36:03
Speaker 1: where anyway, that's my thing. I mean I've been doing
36:07
Speaker 1: alternating notional breathing and I kind of do diaformatic breathing,
36:10
Speaker 1: and it's simple things like that, Like I think that's
36:13
Speaker 1: a very easy one. And then when if you do
36:15
Speaker 1: want to start to sit down and you want to
36:16
Speaker 1: find a group or a practice in the city, and
36:19
Speaker 1: you know, those end up being thirty plus minutes. If
36:21
Speaker 1: those intrigue you by all means. But yeah, those little
36:25
Speaker 1: things have a small payoff, even at the end of
36:26
Speaker 1: the shower. I know everybody thinks like the ice baths
36:30
Speaker 1: and you got to sit in a five to ten
36:32
Speaker 1: minutes or that type of thing. A lot of research
36:35
Speaker 1: just just show and it's another snacks style. It is
36:37
Speaker 1: just like the benefits of fifteen to thirty seconds and
36:40
Speaker 1: then just controlling your breathing during that initial shock are
36:42
Speaker 1: also beneficial too, And I hope wake you up. So
36:45
Speaker 1: for me, I look at it like this. My morning
36:47
Speaker 1: routine is the alarm goes off, I set it off.
36:49
Speaker 1: I don't want to touch my phone, so I immediately hop
36:51
Speaker 1: in the shower immediately. I don't second guess it. Immediately
36:54
Speaker 1: hop in the shower, get that quick cold blast of
36:56
Speaker 1: water at the end of the shower for thirty seconds.
36:58
Speaker 1: That then is done. Go still, don't pick up the phone. Whatever.
37:03
Speaker 1: Do you more stroides your little face routine, get it.
37:06
Speaker 1: Get a quick five to ten or fifteen minute exercise
37:09
Speaker 1: snack in if it's already post shower. It doesn't have
37:11
Speaker 1: to be high intensity. Just get a nice little stretch
37:13
Speaker 1: flow in.
37:14
Speaker 2: Skin's looking pretty good, Joe.
37:15
Speaker 1: I'm trying, you know, thirty two, I'm a little washed now.
37:18
Speaker 1: Then from there, what do you do? All? Right? Then
37:19
Speaker 1: you know, I'm gonna sit five to ten minutes. I'll
37:22
Speaker 1: do do my meditation right, and then I'll do the
37:24
Speaker 1: quick gratitude journal. Maybe I'll clean a little bit, cook breakfast.
37:28
Speaker 1: Look at what just happened and through something that's arguably
37:31
Speaker 1: less than an hour. Yeah, look at everything you just did.
37:34
Speaker 1: And again it's those small, snackable moments that have immense payoffs.
37:37
Speaker 1: But you know, very James Clear style habit stacked on
37:40
Speaker 1: top of each other. You did not just sit on
37:42
Speaker 1: your phone for thirty minutes to an hour and then
37:45
Speaker 1: you're anxious because you didn't get a text from the
37:48
Speaker 1: boy or girl you've been wanting to text. You get caught,
37:50
Speaker 1: You got caught up in TikTok, you got an email
37:52
Speaker 1: from your boss, you got your mom or dad or
37:55
Speaker 1: sibling texting you about some bs, and you're all thrown off,
37:58
Speaker 1: and then you're and then you know you're messed up.
38:00
Speaker 1: We've all been there. I've been there. So that's what
38:03
Speaker 1: I'm saying. It's both a substitution and an addition at
38:06
Speaker 1: the same time.
38:07
Speaker 2: For sure, and I like what you said when we
38:09
Speaker 2: were kind of hashing out what the different meditation styles
38:13
Speaker 2: could be. Is that you said, like, if a thirty
38:15
Speaker 2: minute meditation class is like your thing, like, go for it.
38:18
Speaker 2: But the thing is is that so often, and I
38:21
Speaker 2: think this can be an issue sometimes is like people
38:22
Speaker 2: try something and then that one version of that thing
38:25
Speaker 2: doesn't work, so they assume that that thing as an
38:27
Speaker 2: entirety isn't for them. But E be okay with changing
38:32
Speaker 2: the plan. Right, So, if you know that you want
38:34
Speaker 2: to get into meditation, and you have a strong why
38:37
Speaker 2: around that, which is also super critical, Right, you have
38:39
Speaker 2: a strong why about getting into meditation, you try a
38:41
Speaker 2: thirty minute class, it's not for you, Okay, then go
38:43
Speaker 2: back and try the older approach of sitting for ten
38:46
Speaker 2: minutes and just breathing, right, Like, make sure that you're
38:49
Speaker 2: meeting yourself with where you're at so that you can
38:51
Speaker 2: then create these habits that you have this strong why
38:54
Speaker 2: that are that's associated with yeah, yeah, and.
38:56
Speaker 1: Then just figure out what works for you. Because sometimes
39:00
Speaker 1: I want to go and take the longer class. Sure,
39:01
Speaker 1: sometimes I want to have the longer workout, for sure,
39:04
Speaker 1: But I think the heart of it it's you know,
39:06
Speaker 1: figured out works, and we'll figure out what helps make
39:08
Speaker 1: you feel good and you know how it goes. I
39:10
Speaker 1: think an easy corollary to that is often with running,
39:13
Speaker 1: people have to think about, oh, I got to be
39:15
Speaker 1: a marathon, or it's got to be a long, hard run,
39:17
Speaker 1: or it's got to be a sprint whatever. I know,
39:20
Speaker 1: if you just go walk, go walk one minute, run
39:22
Speaker 1: one minute, do that, do that five to ten.
39:24
Speaker 2: Times, nothing makes you appreciate the walk run more than
39:27
Speaker 2: when you're coming back from an injury and you do
39:30
Speaker 2: the walk run for the first time and you're like, wow,
39:32
Speaker 2: that one minute of running. Yeah it was everything. Yeah,
39:34
Speaker 2: it was everything.
39:35
Speaker 1: Yeah. I mean, and you only have so much time.
39:38
Speaker 2: Yeah.
39:38
Speaker 1: So I think again it goes back to the utility analysis.
39:42
Speaker 1: You got to figure out how to make it work
39:44
Speaker 1: for you.
39:44
Speaker 2: Let's get into maybe snacks or thoughts for either. You
39:48
Speaker 2: can pick which destination we go first, career, occupation or finance,
39:54
Speaker 2: because I feel like you're going to have some really
39:55
Speaker 2: good input. I feel like you're gonna have great input
39:57
Speaker 2: on both. But I'm actually really interested to see about
39:59
Speaker 2: your financial wellness. Snacks, what do we got.
40:02
Speaker 1: So for the finances what as if anybody who's a creative,
40:07
Speaker 1: freelance or entrepreneur whatever, you know, how complicated it kind
40:10
Speaker 1: of gets. But even but beyond that, it's a lot
40:14
Speaker 1: of times you could just turn a blind eye to
40:16
Speaker 1: your finances, so certain things instead, you know, instead of quarterly,
40:21
Speaker 1: it's at the end of every month going You can
40:23
Speaker 1: even have an app that does it, but I kind
40:25
Speaker 1: of do it by hand just because the app never
40:28
Speaker 1: gets it right for me. But it's just you go
40:29
Speaker 1: and you tabulate the expenses instead of waiting at the
40:32
Speaker 1: end of the year or quarterly or whatever, or if
40:35
Speaker 1: you have the money, it could afford it and it's
40:37
Speaker 1: a write off, you know, make sure you have the
40:39
Speaker 1: bookkeeping service and send it there. So it's like things
40:43
Speaker 1: like that. It's like, all right, thirty minutes at the
40:44
Speaker 1: end of every month instead of hours quarterly or there
40:48
Speaker 1: are days if you do it yearly. And then also
40:52
Speaker 1: from a you know, a financial perspective, it's kind of
40:55
Speaker 1: keep it simple. It's like, all right, can I do
40:57
Speaker 1: brief audits about take thirty minutes to create a spreadsheet
41:01
Speaker 1: that lists out all the credit cards that I have,
41:05
Speaker 1: the credit limits on that and the last time that
41:08
Speaker 1: I ask for a credit increase. Now at thirty fifteen
41:11
Speaker 1: to thirty minutes, I know all those are there, right,
41:13
Speaker 1: I don't have to worry about that. And then I
41:15
Speaker 1: just set up a calendar where I know I could
41:17
Speaker 1: call my credit card company ask for a credit limit increase,
41:20
Speaker 1: especially if I'm not if I'm using the credit cards wisely.
41:23
Speaker 1: So before I go into this, because I know a
41:24
Speaker 1: lot of people have feelings on credit in the US.
41:28
Speaker 1: If you're a US listener, you need credit cards. Is
41:31
Speaker 1: you don't want to leverage yourself, essentially going to too
41:33
Speaker 1: much debt. You need What you need to do is
41:35
Speaker 1: you open up enough credit cards, but only use them
41:38
Speaker 1: on one purchase besides one major credit card that you have,
41:41
Speaker 1: if you're using that strategically, you purchase one thing and
41:44
Speaker 1: then pay it off. Because what that does it establishes
41:47
Speaker 1: a credit history for those distinct cards. Now have I
41:49
Speaker 1: spent fifteen to thirty minutes setting that calendar up. I
41:52
Speaker 1: know there's a specific cadence probably ever, you know, six months,
41:56
Speaker 1: let's say I could ask for credit limit increases that
41:59
Speaker 1: then you know, read deuces my credit utilization. And then
42:01
Speaker 1: at the end of the year, especially if you have
42:03
Speaker 1: young credit, your credit score is probably gonna be up.
42:05
Speaker 1: It's at least thirty points fifty points, right, and then
42:09
Speaker 1: by the time you're older, what happens. You have a
42:12
Speaker 1: good credit score, which is gonna help save you money
42:14
Speaker 1: and then also help you build wealth because you took
42:17
Speaker 1: fifteen to thirty minutes five to ten years ago. And
42:21
Speaker 1: you know, it's certain things.
42:23
Speaker 2: Like that, I'm literally writing down credit limit, increase email.
42:28
Speaker 1: Yes, well, I'm tell you I was able to raise
42:32
Speaker 1: doing a few other things, but I was able to
42:34
Speaker 1: raise my credit score last year by probably sixty points. Yeah,
42:37
Speaker 1: and that was one big thing I wanted to focus
42:39
Speaker 1: on texting my brother cause you know, I got my
42:41
Speaker 1: credit reports and things like that. I was like, all right,
42:42
Speaker 1: this year, I'm really gonna focus on my credit and
42:44
Speaker 1: what are these small, simple things that I could do again,
42:47
Speaker 1: these snacks that don't take much time but have overwhelming payoff.
42:51
Speaker 1: And a lot of that again connects back to the audit.
42:53
Speaker 1: So it's just thinking about, Okay, what is the goal
42:56
Speaker 1: of that I want to achieve. If there is a
42:58
Speaker 1: deep dive, Let's be honest, there are some things you
43:00
Speaker 1: do have to put time in. Is there a deep
43:03
Speaker 1: dive of initial sunk in time that I'll need to do.
43:06
Speaker 1: And then are these in the same way of just
43:08
Speaker 1: like with workouts, But then are these these small little
43:11
Speaker 1: things that will have immense payoffs for occupation in job.
43:18
Speaker 1: That one is a little tough because which I'll openly admit,
43:22
Speaker 1: just because the way my work is a little bit different.
43:24
Speaker 1: But how I decided to do that was really I
43:27
Speaker 1: took a step back and I kind of will to
43:29
Speaker 1: ask myself three to five key questions, a few of
43:32
Speaker 1: those being does this job actually? Does this job make
43:35
Speaker 1: me happy? Not every job has to make you happy?
43:37
Speaker 1: To be honest, Am I good at this job? Right?
43:41
Speaker 1: Is it something that I enjoy? Is essentially paying well?
43:45
Speaker 1: And are there other or can I use this to
43:47
Speaker 1: create other connections that could get me to a place
43:49
Speaker 1: that I want to be? So now I'm a little
43:51
Speaker 1: bit more clear headed. And even if I'm doing things,
43:53
Speaker 1: I've done a lot of work I didn't want to do,
43:55
Speaker 1: but I knew it would have a payoff in some capacity,
43:58
Speaker 1: I'm doing these small little self audit let's call them
44:01
Speaker 1: those those snackable moment check ins that will then go
44:03
Speaker 1: a long way. So some of them are just more theoretical,
44:07
Speaker 1: distinct check ins kind of under recalibrating and self auditing
44:11
Speaker 1: throughout the year or day or month. And then other
44:15
Speaker 1: things are actually kind of practical and tangible, such as exercise,
44:19
Speaker 1: such as the meditation. But I just think as we've seen,
44:23
Speaker 1: like years could go by without you doing basic things
44:27
Speaker 1: that take again the duration of exercise, snack that will
44:31
Speaker 1: literally change your life. Yeah, just because I've reached out
44:34
Speaker 1: to friends, I've gotten work, I've gotten jobs changed, like
44:37
Speaker 1: change my life.
44:38
Speaker 2: Yeah, And that's like in that moment when you were like,
44:40
Speaker 2: oh I should just like hit up my friends and
44:41
Speaker 2: like check in right, try to get work. Of course not,
44:44
Speaker 2: but it's like just this small moment, like this one
44:47
Speaker 2: decision that you made can have an impact on so
44:49
Speaker 2: many other things.
44:50
Speaker 1: Yeah, yeah, yeah, it doesn't have to be randomness. I
44:53
Speaker 1: think that's the key to think about, is that perhaps
44:56
Speaker 1: you can be you can't go too far. It's just
44:58
Speaker 1: like if it's manifest destiny, it's all up to me. Now,
45:02
Speaker 1: some things are share randomness and risk, but there are
45:06
Speaker 1: a lot of other things that you are completely in
45:08
Speaker 1: control of that aren't actually that onerous that if you
45:11
Speaker 1: just consciously think about. You know, this isn't some secret
45:15
Speaker 1: kind of manifest type thing. It's just that there are
45:17
Speaker 1: other people in the world and actions do make a difference.
45:21
Speaker 1: So if you could have small ones that do that,
45:23
Speaker 1: why not.
45:24
Speaker 2: Yeah, I just want to make sure I share. One
45:28
Speaker 2: of the things that I do in terms of a
45:29
Speaker 2: snack every year at the top of the year, is
45:32
Speaker 2: breaking everything I'm doing from an occupation pov into three columns.
45:36
Speaker 2: It's the stuff I'm doing that I really love, the
45:38
Speaker 2: stuff i'm doing that I'm like okay with doing, and
45:40
Speaker 2: the stuff i'm doing right now that I probably don't
45:42
Speaker 2: want to do anymore. And when I look at those
45:44
Speaker 2: three columns, it allows me to do kind of that
45:46
Speaker 2: audit that it's like, okay, like, how do we get
45:49
Speaker 2: rid of, let's say, like column see, the stuff that
45:51
Speaker 2: I don't really want to do anymore. Granted there is
45:53
Speaker 2: not a life where like there's probably absolutely nothing in
45:56
Speaker 2: column see, but you can definitely work toward getting less
45:59
Speaker 2: things there. So that small audit that can work for
46:02
Speaker 2: someone both in like that has a traditional nine to
46:05
Speaker 2: five unlike you and I, and it can also work
46:07
Speaker 2: for people like us who have a little bit more
46:09
Speaker 2: agency in kind of playing chess or checkers with those columns. Cool,
46:14
Speaker 2: there's a lot of good stuff. We had a lot
46:16
Speaker 2: of snacking to do.
46:18
Speaker 1: Yeah, but it's not as much as you think. I'm
46:19
Speaker 1: telling you. Just structure to day. Treat what I'm telling you.
46:21
Speaker 1: If you want to get anything done, just treat life
46:24
Speaker 1: like a class. But it's a class like you're both
46:26
Speaker 1: a teacher and a student. And if you could just
46:27
Speaker 1: set up a class schedule and they don't have to
46:30
Speaker 1: be immensely long periods because there's other things that you
46:34
Speaker 1: can't move, whether that's your work, whether it's certain the commute,
46:36
Speaker 1: whether certain things that the family, that type of thing.
46:39
Speaker 1: But there are these small buckets that you could do
46:41
Speaker 1: things that are good for you but you also enjoy,
46:43
Speaker 1: or are some things that you just can't stand but you
46:45
Speaker 1: realize it don't take a lot of time, but it'll
46:46
Speaker 1: save you a lot of money. Yeah, you know, you
46:48
Speaker 1: could literally save thousands of dollars right tends to hundreds
46:53
Speaker 1: of thousands of dollars throughout the course of the next
46:56
Speaker 1: decade if you were to just strategically plan your finance
47:00
Speaker 1: is that might take you fifteen minutes to an hour.
47:02
Speaker 2: Yeah, What are you excited about for this, yere.
47:04
Speaker 1: Joe, uhh. I mean, I'm excited just to whatever keep
47:10
Speaker 1: betting all myself. I'm excited to see I'm excited to
47:14
Speaker 1: really just try to help improve people's healths within structures
47:19
Speaker 1: that I create. Like, that's honestly what I'm excited about.
47:21
Speaker 1: And I'm excited to, you know, hopefully see the industry
47:25
Speaker 1: mature to a situation where it just creates a more
47:29
Speaker 1: a greater onboard rim for other people to get involved.
47:32
Speaker 1: But I'm also excited because I think a lot of
47:33
Speaker 1: people are going to start to see through the fluff
47:35
Speaker 1: that's in the industry, and I think there's going to
47:37
Speaker 1: be a cataclysmic change within the next one to three
47:39
Speaker 1: years within what health and wellness is.
47:42
Speaker 2: Selfishly, I listened to a lot of Joe Holder podcasts,
47:45
Speaker 2: and I think that this may be my favorite Joe
47:48
Speaker 2: Holder podcast to date. I'm so happy that we're able
47:50
Speaker 2: to make the time to get this done. And it
47:53
Speaker 2: means a lot to me that you made the time
47:55
Speaker 2: to get this done. So how do the hurdlers keep
47:57
Speaker 2: up with you? How do they follow along with you?
47:59
Speaker 2: Give us the deep Yeah?
48:00
Speaker 1: Yeah, follow me at Joe Holder on Instagram and TikTok
48:04
Speaker 1: and then exercise snacks of the underscore and also Joe
48:08
Speaker 1: Holder underscore on Twitter. Yeah. I hope this helps. Y'all.
48:12
Speaker 1: Always appreciate being on the show and Emily.
48:14
Speaker 3: Keep it up.
48:15
Speaker 1: What is a year five? Year five crazy? I remember
48:17
Speaker 1: when it was just an I did.
48:19
Speaker 2: I'm over at Emily Body at Hurdle Podcast. Another hurdle conquered.
48:23
Speaker 2: Catch you guys next time.