Latest / Clydesdale Media Podcast / Clydesdale Media Weight Loss Journey - Seasons of Life!!!

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Clydesdale Media Weight Loss Journey - Seasons of Life!!! · Clydesdale Media Podcast

• 0:00
  to the Clydesdale media
• 0:01
  weight loss journey where
• 0:03
  Scott does his weekly
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  check-in with nutrition
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  coach Cheryl Nassau every
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  week live on our YouTube
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  channel make sure you like
• 0:15
  and subscribe and hit that
• 0:16
  notifier so you first know
• 0:18
  when new episodes come out
• 0:21
  sit back relax enjoy the show
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  what's going on everybody
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  welcome to the class tell
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  me the weight loss story
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  can I just tell you that
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  every time I play that open
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  I think you're looking at
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  me with the clips from the
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  show as they're floating up
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  on the screen it looks like
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  you're staring into my soul
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  that's funny I i just like
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  like that I like the intro
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  it gets me kind of like
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  dancey like in a good mood
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  so I don't know your guys's
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  new intros are pretty
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  awesome all of them I like them
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  yeah I want to redo this one
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  and make it a little more
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  colorful yeah the song's
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  fine I like the song yeah
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  but what's up we got jake
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  and damien in the house
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  damien how's the wifey
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  feeling I gotta ask him I
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  gotta ask him before we get
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  started his wifey had
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  surgery last week what you
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  drinking there scott uh
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  fair life protein shake I
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  got my mom and dad on those
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  Yeah.
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  They, uh,
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  the core power has like 42 grams
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  of protein, but those are,
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  those are pretty good.
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  What are those?
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  29 grams of protein?
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  30.
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  Yeah.
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  Those are pretty good.
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  Yeah.
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  I, like I told you before we got on there,
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  I wasn't feeling super great today.
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  Um, and so my appetite's not super high.
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  So just trying to get the
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  protein in where I can.
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  Yeah.
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  Have you tried the Jocko ones yet?
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  I tried them at the games.
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  Um,
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  because they were handing
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  them out for free.
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  They're okay.
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  One of the people that I saw
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  was reviewing the
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  different... People do
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  reviews on YouTube.
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  She was reviewing the taste
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  of all the different protein shakes,
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  and she claimed that one tasted the best.
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  I've had better.
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  Yeah, she rated that one against Core,
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  Power,
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  the Alooie or Alohi or whatever it is one,
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  the Premier Protein,
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  the Quest Protein ones.
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  few others, but, but yeah,
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  those can be a great little quick trick,
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  quick little something or
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  other to get things going.
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  But, but yeah, well,
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  good to hear about your,
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  about your wife there, Damien.
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  Hopefully she's going to be
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  recovering as the weeks progress.
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  So, and she's got,
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  You got her on the peptides.
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  You know,
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  I had a client ask me about
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  peptides this week.
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  I didn't know how to respond.
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  I was like, he's like,
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  seems like a lot of
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  CrossFitters are using
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  peptides these days.
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  Should I get on those?
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  I'm like, I don't know.
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  Are they allowed in the sport?
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  I don't think they're
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  allowed in the sport.
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  If you're competing, they are not allowed.
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  Yeah, I didn't think so.
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  So I was kind of like...
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  They're legal for everyday
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  average Joe people.
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  Yeah, yeah, but...
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  Not that I've used any of them,
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  but I've just heard so much
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  talk about them.
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  Yeah.
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  Different shows.
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  Yeah.
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  Some we should look into
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  maybe and do a show on at some point.
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  Yeah.
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  I should do a definitely talk,
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  a little peptide talk.
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  Or have someone on that knows about them.
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  Yeah.
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  So I'm excited to check in
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  with you today because I
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  know that last week we kind of exposed
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  Um, I guess I feel like, you know,
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  when it comes to nutrition coaching,
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  I think that people think it's just like,
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  tell me what to eat.
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  Tell me what my macro should be and like,
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  make sure I'm doing it every single week,
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  which is,
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  which is part of what we do as a coach.
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  But part of what we do as coaches is also,
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  well, if you're a good coach,
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  you're also looking at the
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  things in a person's life
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  that impacts their ability
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  to do those things, um,
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  Some of them are good.
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  Some of them are not so good, right?
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  Like we all have ups and downs in life.
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  And last week you had like a
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  couple of things that
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  really kind of just came
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  full frontal for you all at once.
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  And, you know,
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  your last couple of weeks
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  had been a little bit rocky
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  and it was kind of like you
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  hit that breaking point
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  where it was like,
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  This is where I'm at.
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  And it's important to kind
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  of just allow yourself to
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  have that space to be like, okay,
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  let me collect my thoughts.
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  And sometimes what a coach
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  does is just also help to
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  give you some insight as to
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  how things in life might
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  impact your food and your
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  choices and all that stuff.
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  And mentally last week,
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  you were kind of at your breaking point.
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  And we had seen over the
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  last couple of weeks that
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  compliance was a little bit lacking.
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  I don't think that you were
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  going off the deep end in
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  terms of nutrition,
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  but you weren't as
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  committed to the things you
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  had been doing prior
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  because you were kind of on
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  that slippery slope down.
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  And that's a part of the process.
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  I think the best way to put
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  it is the first thing that
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  goes for me is the logging.
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  It's not my nutrition.
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  It's the logging of the
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  nutrition that is the first thing to go.
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  Yeah.
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  And if you don't catch that,
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  then other things start sliding as well.
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  Yeah,
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  and because you're not somebody who
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  eats...
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  pretty much the same thing
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  from day to day.
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  When you're not logging,
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  your nutrition may not be
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  bad food choices,
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  but it ends up being the up
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  and down of lower protein, higher protein,
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  calories low, calories too high.
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  And that's where things kind
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  of get into this slippery slope.
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  So because you aren't, you know,
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  some people are very routine.
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  Like if I didn't track my food today,
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  it's pretty much the same
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  as it was yesterday.
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  I might have a little bit
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  more egg whites or a little bit more
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  cereal or whatever,
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  but for the most part I'm
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  eating pretty much the same
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  thing or I'm exchanging.
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  If I'm going to have a wrap,
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  I'm going to have a wrap or
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  I'm going to have rice.
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  Like I'm kind of exchanging things.
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  And I think sometimes you guys,
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  you're more of a,
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  your dinners can sometimes
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  be more recipes.
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  Although since you've been taken over,
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  that's not really been as
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  much of an issue.
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  So, but yeah,
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  I just wanted to start by
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  saying first and foremost,
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  like it was good to like
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  put yourself out there.
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  And I think that that's
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  number one and giving
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  yourself the opportunity to like,
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  kind of troubleshoot and
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  learn from that experience.
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  So in your check-in last week, you know,
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  every week we do a check-in,
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  one of my suggestions to you,
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  and I give this to
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  everybody that's listening,
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  if you are somebody that
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  you're going to hit road bumps,
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  you're going to hit speed
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  bumps and things,
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  and you're going to lose compliance,
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  I recommend everybody having an ICE list.
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  And an ICE list, in case of emergencies,
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  also known as,
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  is literally a list of
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  foods and meals that no matter what,
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  they are going to hit the spot.
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  They're easy to come
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  together and you don't have
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  to put too much thinking in
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  it so that when you're in
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  that space of like the
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  mental energy just isn't there, you know,
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  you can always rely on those things.
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  And that was one of my
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  suggestions to you last week,
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  knowing that, you know,
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  I know that you're probably
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  not using them this week.
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  This week,
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  it's going to be probably pretty standard,
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  but when life hits again, it's like,
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  I know that I can super
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  easily throw together a
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  pack of tuna and some
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  nonfat Greek yogurt and
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  make a tuna salad and eat it with a pita.
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  Whatever might be your go-to
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  ice meals to kind of get you going.
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  So just one of the things I
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  wanted to touch on from last week.
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  So since I started taking over the cooking,
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  I cook almost everything on the weekend.
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  And then it's all cooked in
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  the refrigerator, ready to go.
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  And that's the big
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  difference between when I
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  cook and when my wife cooks.
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  One, we've stopped the HelloFresh meals.
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  So now I'm just cooking a
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  bunch of chicken breasts on Sunday,
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  a bunch of burgers like I told you,
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  and I can break those up
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  into rice or into whatever I need to.
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  And then this week I smoked
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  some pork just to have some
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  pulled pork to be able to
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  throw in a salad,
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  be able to do things like that.
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  So I had those three protein options.
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  Mm-hmm.
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  Then it's just grabbing a
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  veggie or fruit or
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  something to kind of offset
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  that a little bit.
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  I got some cottage cheese
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  and I got some things like
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  that that are quick add-ons
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  here and there.
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  Yeah.
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  I want to just kind of
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  comment on one thing.
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  Judy Reed comments,
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  why do you suppose that is
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  that your logging goes?
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  And I want to touch on two
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  things with this.
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  One,
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  I want to give Scott the opportunity
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  to answer, why do you think logging goes?
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  But two,
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  to kind of think about this a
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  little bit differently.
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  So why do you think logging
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  goes when you're in that place?
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  Why do I think that?
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  Why do you not log?
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  I think logging is so
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  counterintuitive to my day-to-day life.
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  I am not a list person.
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  I am not a have a daily
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  planner kind of thing.
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  I am
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  Like I have it all up into
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  my head and then I just
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  sort things out that way.
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  And I do that with my work life.
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  I do that with my personal life.
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  And so for me to log,
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  it's the most unnatural
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  part of this whole thing.
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  Right.
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  So there's two things that I
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  want to really,
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  really point out with this
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  is another part of coaching
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  is knowing that that's not
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  a natural thing to every single person.
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  Logging,
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  there's days where I haven't
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  logged my food until about
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  four o'clock in the afternoon.
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  But again, like you,
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  I keep everything up here.
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  I can go in and log
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  everything and I'll be fine.
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  I know what I'm eating.
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  I know that.
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  You're at that place.
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  I think that what might be missing is that,
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  shit, if I don't log,
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  Cheryl can't see what I'm doing,
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  which is really the main
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  purpose of logging,
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  is that I can't adjust
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  things if we don't know what's going in.
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  And I don't know if I'm
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  going to be closer to my goals or not.
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  But when it comes to logging,
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  I think it's really
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  important that people don't
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  logging isn't something that
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  I feel like people should
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  feel like they have to do
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  for the rest of their life.
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  And missing a couple of days
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  of logging should not
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  In my opinion, okay,
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  and this is as a coach,
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  I don't think that if you
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  don't log your food that
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  you should not still be
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  able to make progress if
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  you have spent a
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  significant amount of time
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  logging food and you're not
• 10:38
  changing it much.
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  So if you miss one or two days,
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  that's not the end of the world.
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  We were at a place where you
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  had missed more than one or two days,
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  but I think it's really
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  important for people not to
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  rely on food tracking.
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  If you're tracking your food,
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  a lot of people burn out
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  because the entire day
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  they're spending so much
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  time playing macro Tetris.
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  If I have this,
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  am I going to be able to have that later?
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  And if I have that later,
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  what do I have to have now
• 11:07
  to get enough protein?
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  And that becomes a really
• 11:10
  unnatural way to live
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  unless you're planning on
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  logging for the rest of your life.
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  I would much rather my clients be like,
• 11:17
  I'm in a pretty good range.
• 11:19
  Things are looking pretty good.
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  And,
• 11:21
  and just kind of keeping that
• 11:22
  accountability.
• 11:23
  I don't, I don't think that people,
• 11:26
  I think that you should be
• 11:27
  able to successfully miss a
• 11:30
  day or two of logging and
• 11:31
  still be on track.
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  So I just wanted to kind of
• 11:33
  point that out too.
• 11:36
  Damien says I'm a hippie.
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  I'm scrolling down.
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  You're a hippie, Scott.
• 11:42
  Yeah.
• 11:42
  Yeah.
• 11:43
  Um, I'm looking, uh,
• 11:45
  Kenneth mentioned the real good foods.
• 11:47
  So, uh,
• 11:48
  this is awesome that you mentioned this.
• 11:49
  So just a funny story is, um, well,
• 11:52
  not really funny.
• 11:52
  My mother's not doing super hot right now.
• 11:55
  Um, she's on the mend,
• 11:56
  but I've been helping her
• 11:57
  and my dad out with some
• 11:58
  nutritional changes.
• 12:00
  So I took her to the store
• 12:01
  last week and we bought the
• 12:02
  real good food chicken
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  bites and we bought my dad the fish.
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  He's like, you know, it's so crazy.
• 12:08
  He's like,
• 12:09
  this is the first time I've had
• 12:10
  frozen fish.
• 12:11
  It's like,
• 12:12
  actually real fish.
• 12:14
  Like there's actually meat to the fish.
• 12:16
  I'm like,
• 12:17
  cause it's not like a compressed
• 12:18
  piece of like garbage.
• 12:20
  It's not like a fish stick.
• 12:21
  It's actual fish.
• 12:22
  It's like, it's, it's like real fish,
• 12:23
  Cheryl.
• 12:24
  I'm like, well,
• 12:25
  it was just funny because you,
• 12:27
  you expect that it to be
• 12:29
  real when you get it,
• 12:29
  but I don't need processed
• 12:31
  stuff like that.
• 12:32
  So it was just really an
• 12:33
  interesting thing to note about that.
• 12:35
  Yeah.
• 12:36
  Yeah.
• 12:37
  I don't,
• 12:39
  Is that a nationwide brand?
• 12:45
  Yeah.
• 12:46
  What's really cool is they
• 12:47
  make other things too.
• 12:51
  They make actual meals.
• 12:54
  I'm not in the freezer
• 12:55
  section very often of my store.
• 12:57
  Yeah.
• 13:01
  That's why I ask.
• 13:02
  I'm not familiar with what's available.
• 13:04
  These can be really good to have on hand.
• 13:06
  Let me just show you real quick.
• 13:07
  They can be really good to have on hand.
• 13:12
  if I can find it, here we go.
• 13:13
  Because it's also like a
• 13:15
  creative way to get more
• 13:16
  protein without it just
• 13:18
  being boring chicken,
• 13:20
  like 23 grams of protein per four ounces.
• 13:23
  And you're only getting six
• 13:24
  fat and three carbs.
• 13:26
  And they have like the
• 13:27
  chicken and they also have like
• 13:30
  Um, they have, uh, fish as well.
• 13:33
  Like that's what I bought my dad,
• 13:34
  but you can see they have
• 13:35
  like orange chicken,
• 13:36
  general Tao's chicken.
• 13:38
  If you like Chinese, um,
• 13:39
  they have different types of things,
• 13:41
  but they also make like
• 13:43
  grab and go burritos.
• 13:44
  Some of them are a little higher in fat.
• 13:46
  That's really the only problem.
• 13:48
  But they do have quite a bit
• 13:50
  of stuff here.
• 13:51
  I mean,
• 13:51
  look at this full prepared meals as well.
• 13:54
  I didn't know that they did that now.
• 13:55
  And it looks like you can
• 13:56
  even you can buy them or
• 13:59
  you can get them ordered to you.
• 14:01
  But yeah,
• 14:01
  this is this is what I've been
• 14:03
  getting for my my mom for
• 14:04
  some different protein options.
• 14:06
  So but yeah.
• 14:08
  OK.
• 14:09
  Yeah.
• 14:09
  Check that out.
• 14:10
  Yeah.
• 14:10
  It's, it's good stuff.
• 14:12
  So nutritionally kind of
• 14:14
  like getting you back in the saddle.
• 14:16
  Um,
• 14:17
  I know that you had not had a chance to
• 14:18
  go to the grocery store
• 14:19
  prior to our conversation last Tuesday.
• 14:21
  And I was like, Hey, so I wanted to know,
• 14:24
  what did you end up doing
• 14:24
  that night for dinner?
• 14:25
  I know it was like, well,
• 14:26
  grab a rotisserie chicken
• 14:27
  or grab some takeout,
• 14:28
  whatever you gotta do.
• 14:29
  What'd you end up doing that night?
• 14:32
  Last, last week ago.
• 14:34
  Yeah.
• 14:35
  Um, well after our call,
• 14:37
  what'd you end up doing?
• 14:38
  I think I,
• 14:39
  I think I actually went to the store.
• 14:40
  Yeah.
• 14:41
  And then I just grabbed, I think I cooked,
• 14:45
  I think I actually cooked
• 14:46
  chicken that night.
• 14:48
  I think.
• 14:51
  Well,
• 14:51
  the next day it looks like things were,
• 14:53
  let's see, you had deli chicken first.
• 14:57
  So you must've went to the
• 14:58
  store because you had
• 14:59
  chicken and you had beef for dinner.
• 15:01
  So, um,
• 15:03
  Oh, yeah, yeah, yeah.
• 15:04
  I went to BJ's and they have
• 15:07
  like pre-made chicken and steak stuff.
• 15:11
  And I just brought those
• 15:12
  home and cooked them up.
• 15:13
  Yeah.
• 15:14
  Awesome.
• 15:15
  Nutrition last week looks
• 15:17
  pretty darn good.
• 15:19
  I'm seeing plenty of veggies,
• 15:21
  a pretty good amount of balance.
• 15:22
  Looks like maybe you made
• 15:23
  like a stew on or beef
• 15:26
  stroganoff on Thursday.
• 15:28
  So my wife actually cooked that night.
• 15:31
  She made steak tips.
• 15:33
  Okay.
• 15:34
  Yeah.
• 15:34
  Gotcha.
• 15:35
  That looks good.
• 15:37
  Um, overall, uh,
• 15:39
  the only days that I was
• 15:41
  curious about was what was
• 15:42
  Friday night date night?
• 15:45
  No, no, we ate in.
• 15:47
  Okay.
• 15:48
  Did you guys order in?
• 15:50
  No.
• 15:50
  No.
• 15:54
  Cause we ate out on Sunday.
• 15:55
  We had our date nights date day Sunday.
• 15:58
  It was so beautiful here.
• 15:59
  Yeah.
• 16:01
  Sunday was the summer social.
• 16:03
  Did you go to the summer social?
• 16:04
  That was Friday night.
• 16:05
  Okay,
• 16:06
  so you didn't have any food logged on
• 16:07
  Friday night.
• 16:07
  Was that why?
• 16:09
  No, because I ate before I went.
• 16:11
  Okay.
• 16:12
  I had a food log that night.
• 16:14
  I gotcha.
• 16:16
  It would have been one of
• 16:17
  the meats I cooked and
• 16:18
  probably some broccoli or asparagus.
• 16:20
  Yep.
• 16:21
  And then you had barbecue, looks like.
• 16:23
  Maybe did you smoke some
• 16:24
  pork this weekend?
• 16:26
  I did.
• 16:26
  Yeah.
• 16:28
  It's that time of year.
• 16:30
  Barbecues are out.
• 16:32
  Girls are out.
• 16:33
  And then what did y'all do
• 16:34
  for your date night on Sunday?
• 16:37
  So we went to the dog park
• 16:39
  and we just grabbed a
• 16:41
  couple of subs and went and
• 16:44
  chilled by the lake.
• 16:45
  Nice.
• 16:46
  Because our dog park is
• 16:47
  right by the lake and just
• 16:49
  kind of hung out.
• 16:50
  Water makes my wife feel
• 16:52
  better just when she's around it.
• 16:54
  It just eases her.
• 16:56
  So we just kind of hung out
• 16:58
  and enjoyed watching the boats go by.
• 17:00
  That's funny because my dad,
• 17:03
  my dad and my mom,
• 17:04
  they both love to go by the
• 17:05
  lake and just kind of chill out.
• 17:07
  So that's awesome theory.
• 17:08
  Well, you guys do that as well.
• 17:10
  So, all right.
• 17:12
  So nutrition looks really good.
• 17:13
  I don't have any weigh-ins
• 17:14
  since prior to semis.
• 17:19
  So is there a little bit of
• 17:21
  scale avoidance?
• 17:22
  It's okay if there is.
• 17:23
  I think there is because of the, the,
• 17:27
  just the judgment stuff
• 17:28
  that came from semis and I
• 17:30
  just didn't have it in me, but it's,
• 17:33
  I'm starting to get past that.
• 17:34
  Talking about it last week was better.
• 17:36
  Yeah.
• 17:38
  Yeah.
• 17:39
  Well, at the end of the day,
• 17:40
  just so you know,
• 17:41
  like as much as you and I
• 17:42
  can talk about the scale,
• 17:44
  nobody on the show needs to
• 17:46
  know what's going on with the scale.
• 17:47
  So like, we don't, you know,
• 17:48
  that's something that
• 17:50
  that's wherever you're at,
• 17:52
  we share what you feel
• 17:53
  comfortable sharing and
• 17:53
  that's full transparency.
• 17:55
  Everybody watching this show
• 17:56
  goes through the same thing.
• 17:58
  And I think that just like everybody else,
• 18:01
  you deserve that right to go say like,
• 18:02
  hey, right now,
• 18:03
  like I'm showing my coach the scale,
• 18:05
  but like we don't need to
• 18:06
  talk about it online.
• 18:07
  Like it's okay sometimes to do that.
• 18:10
  That's also like, I mean,
• 18:12
  nobody wants to be like, oh,
• 18:13
  I don't feel great about
• 18:14
  myself right now.
• 18:15
  I don't want to be like
• 18:16
  putting it out there.
• 18:16
  That's okay.
• 18:17
  This journey isn't about the scale.
• 18:19
  This journey is about changing a person.
• 18:22
  And, you know,
• 18:22
  part of that is also being like, hey,
• 18:25
  you know what, like,
• 18:26
  Just because you don't make
• 18:27
  scale movement doesn't mean
• 18:28
  that you're a failure.
• 18:29
  That's not something that we
• 18:31
  have to measure progress on
• 18:33
  in terms of your worth.
• 18:34
  It just helps us know, all right,
• 18:37
  things are in a good place.
• 18:38
  Things are needing to be
• 18:39
  adjusted or whatnot.
• 18:42
  My biggest concern actually
• 18:44
  since last week has been my blood sugar.
• 18:47
  Because of all the stresses
• 18:48
  that are going on in my personal life,
• 18:51
  it spiked again.
• 18:52
  And so now it's slowly coming back down.
• 18:56
  And now I'm back under 120 again.
• 19:01
  But it's just amazing how
• 19:03
  like a little bit of stress
• 19:05
  spikes that up.
• 19:06
  Yeah.
• 19:07
  Yeah.
• 19:08
  It's that,
• 19:10
  but also I'm also sensing a
• 19:14
  little bit of sinus-y stuff too.
• 19:17
  And I think that last week
• 19:19
  there might've been a
• 19:21
  little something too.
• 19:25
  I definitely had allergy
• 19:26
  stuff in Knoxville.
• 19:27
  The only reason I'm saying
• 19:29
  that is because also
• 19:30
  infection can spike your blood sugar.
• 19:33
  So just be careful that a
• 19:36
  little allergy doesn't end
• 19:37
  up becoming something more.
• 19:41
  And then also why it's
• 19:42
  important to make sure
• 19:43
  that... Blood sugar can...
• 19:45
  Not blood sugar.
• 19:49
  you know, knowing that you,
• 19:51
  I think you likely,
• 19:52
  like after our conversation,
• 19:53
  it sounds like you were
• 19:54
  making the best choices at semifinals.
• 19:57
  So I wouldn't say that the
• 19:58
  foods you were consuming
• 19:59
  were like spiking your blood sugar.
• 20:01
  So,
• 20:02
  and you're back on track with everything.
• 20:04
  The other thing to ask about is when we,
• 20:08
  what else, and I'm gonna, I know,
• 20:10
  but what else likely hasn't
• 20:12
  been the same over the last,
• 20:14
  call it three or four weeks?
• 20:20
  Probably sleep.
• 20:22
  Yeah.
• 20:22
  I'm going to think of something else.
• 20:29
  I don't know.
• 20:29
  You got me stumped.
• 20:30
  All right.
• 20:31
  Have your workouts been a
• 20:33
  little bit less consistent?
• 20:36
  Thinking about it, like not on purpose,
• 20:38
  like the traveling, being in the car more,
• 20:41
  all that stuff,
• 20:42
  like coming back and the back thing, like,
• 20:45
  you know,
• 20:47
  Yeah,
• 20:47
  definitely less consistent during
• 20:50
  that weekend.
• 20:51
  Yeah.
• 20:52
  Yeah.
• 20:53
  And I like the lead up to it
• 20:54
  in the week after, like, that's okay.
• 20:57
  It's okay.
• 20:57
  Like, you know,
• 20:58
  like my workouts were a little off.
• 20:59
  I wasn't as consistent in
• 21:00
  the gym and those things
• 21:04
  are going to impact blood sugar.
• 21:06
  You know,
• 21:07
  you're going to make yourself
• 21:08
  more insulin sensitive by walking more,
• 21:10
  moving more, the high intensity training,
• 21:12
  all that stuff.
• 21:13
  So, um,
• 21:15
  what have you gotten in any
• 21:16
  workouts yet this week?
• 21:18
  Uh, yeah.
• 21:19
  All right, cool.
• 21:19
  What did you do so far this week?
• 21:21
  Did you work out Sunday?
• 21:22
  No, right?
• 21:22
  Because it was dog park day.
• 21:25
  So it started on Saturday and I did it.
• 21:27
  This was all home.
• 21:28
  I moved 25,
• 21:30
  50 pound bags of dirt to my backyard,
• 21:34
  unloaded them all to get
• 21:35
  rid of the ditch so I can
• 21:38
  get my patio level.
• 21:41
  And that's what I consider
• 21:42
  my workout on Saturday.
• 21:43
  And I was, that was intense.
• 21:46
  And then I went in,
• 21:47
  I went to the garage
• 21:49
  yesterday and did a workout at lunch.
• 21:53
  And that was great.
• 21:55
  Today is my day off always.
• 21:58
  And then, then the rest of the week,
• 22:02
  my mom's going to be here.
• 22:03
  So I'll have a car that I
• 22:05
  can run down to the gym.
• 22:07
  Awesome.
• 22:07
  So what was your workout yesterday?
• 22:10
  Just something,
• 22:12
  everything is usually echo
• 22:13
  bike or assault bike.
• 22:16
  I did some ring rows,
• 22:17
  some pushups and some air squats.
• 22:20
  Was it like a circuit?
• 22:23
  Like what was the workout?
• 22:25
  Yeah, I was doing intervals.
• 22:27
  So I was trying to get a minute.
• 22:31
  I was doing 10 calories a minute.
• 22:33
  I was doing 10 air squats a minute.
• 22:36
  I was doing 10 ring rows a minute.
• 22:38
  I was doing 10 pushups.
• 22:39
  It's like an EMOM.
• 22:40
  Yeah.
• 22:41
  Gotcha.
• 22:42
  How long did you go for?
• 22:43
  I went for 20 minutes.
• 22:45
  Okay.
• 22:45
  So about five rounds?
• 22:47
  Yep.
• 22:48
  How'd that feel?
• 22:51
  The pushups went away pretty fast.
• 22:53
  Had to go to my knees.
• 22:54
  But other than that, it went really well.
• 22:58
  Okay.
• 22:58
  And you're thinking about
• 22:59
  getting into the gym tomorrow?
• 23:01
  Yeah.
• 23:01
  If my mom gets here in time,
• 23:02
  then I'll have a car.
• 23:03
  Okay.
• 23:05
  Otherwise,
• 23:05
  why don't you ever just...
• 23:06
  Doesn't Polaris or...
• 23:10
  I've asked,
• 23:10
  do they like post the workouts?
• 23:13
  They do.
• 23:14
  You just don't like doing them at home.
• 23:15
  I don't have the equipment to do it.
• 23:17
  Yeah.
• 23:18
  I'm all about like trying to
• 23:19
  find a way to like, just to kind of,
• 23:21
  I'll just do this instead
• 23:22
  of that or whatever.
• 23:23
  But yeah.
• 23:24
  Um, I was just, cause I do what they say.
• 23:27
  Yeah.
• 23:28
  These are just are always
• 23:29
  like a crapshoot with what they have.
• 23:31
  Yeah.
• 23:32
  I'm, uh,
• 23:32
  I'm looking back at some of the
• 23:33
  comments that I missed.
• 23:34
  I, I, I kind of want to go back to this.
• 23:37
  Um, who was it?
• 23:38
  Trish mentioned, uh,
• 23:40
  Should I log my Metamucil?
• 23:43
  I don't know if that was
• 23:44
  supposed to be a joke or if
• 23:45
  she's actually being serious.
• 23:47
  So I'm going to answer it.
• 23:48
  With Trish, you never know.
• 23:50
  Well, the answer is yes, you should be.
• 23:53
  There is carbs in it.
• 23:54
  The truth is it probably is
• 23:58
  going to have a minimal
• 23:59
  impact on your results if
• 24:00
  you're logging your Metamucil or not.
• 24:03
  I mean, technically there's, I think,
• 24:05
  six or seven carbs in a
• 24:07
  scoop of Metamucil.
• 24:10
  I don't think it's that big a deal.
• 24:13
  And as Damien says, eat real fiber.
• 24:15
  I 100% agree.
• 24:16
  I don't believe in fiber supplements.
• 24:18
  They're essentially, it's a bandaid.
• 24:21
  It's not really doing what
• 24:22
  you need it to do.
• 24:24
  You should really be eating
• 24:26
  your fiber intake.
• 24:28
  Sarah Cooper,
• 24:29
  did you make sure you hit
• 24:30
  that bell so that it
• 24:32
  notifies you every time we go live?
• 24:34
  Yeah.
• 24:34
  You should do that.
• 24:36
  Definitely should.
• 24:37
  Maybe while you're there,
• 24:38
  hit the like button.
• 24:39
  Yeah.
• 24:40
  Maybe hit the subscribe.
• 24:42
  Yeah.
• 24:42
  Those things.
• 24:43
  Yeah.
• 24:43
  Sarah, I'm going to also tell you,
• 24:46
  Sarah mentioned you can go
• 24:47
  check mayhem crash.
• 24:48
  I don't.
• 24:49
  I'll be honest.
• 24:50
  I actually kind of discouraged that.
• 24:52
  That's why I asked him, like,
• 24:53
  do you just have the IBEX
• 24:55
  and just kind of modify?
• 24:56
  Because I honestly think
• 24:57
  that sometimes going and
• 24:59
  finding random workouts
• 25:00
  ends up becoming more stressful.
• 25:02
  Like if you're like me,
• 25:03
  you'll look at the five
• 25:04
  different things and then
• 25:05
  you're trying to decide
• 25:06
  what you want to do.
• 25:06
  And then before you know,
• 25:07
  you've wasted 30 minutes
• 25:08
  trying to figure out what the hell to do.
• 25:10
  And honestly, most days I do Ibex.
• 25:13
  Yeah.
• 25:14
  It's most of their stuff is
• 25:16
  very straightforward.
• 25:17
  Mondays are just a crapshoot
• 25:19
  of what you get.
• 25:20
  Yep.
• 25:20
  And it's just, it's just easy.
• 25:22
  Cause usually it has a rack
• 25:23
  in it and I don't have a rack.
• 25:25
  I don't have a couple of things.
• 25:27
  I don't have a bench.
• 25:29
  Yeah.
• 25:29
  There are some things like I
• 25:30
  don't have that.
• 25:31
  I just.
• 25:32
  Well,
• 25:32
  the good thing is for you that like
• 25:34
  if Monday, you know,
• 25:37
  like what days ideally
• 25:38
  would you like to go to the gym?
• 25:41
  So I'd like to go Monday, Wednesday,
• 25:43
  Thursday, Friday.
• 25:44
  Yeah.
• 25:45
  But ideally with your schedule,
• 25:47
  how many days can you
• 25:48
  actually get into the gym?
• 25:49
  Well, that, if I had a car,
• 25:51
  that's where I would go.
• 25:52
  But right now,
• 25:53
  are you able to really commit to that?
• 25:56
  Well,
• 25:56
  I can't commit to anything unless I
• 25:58
  have a car.
• 25:59
  And so that all depends on
• 26:01
  if my wife works from home or not.
• 26:03
  And I don't know that schedule.
• 26:04
  She doesn't know that schedule.
• 26:06
  Maybe what we need to do in
• 26:08
  the short term is get you
• 26:10
  following some programming
• 26:11
  that I provide for you.
• 26:12
  This way you're at least
• 26:13
  doing something consistently every week.
• 26:15
  that might help you a little bit.
• 26:16
  I mean,
• 26:16
  I really like three days of the
• 26:18
  week I'm following Ibex.
• 26:20
  Yeah.
• 26:20
  So Tuesday, Wednesday, Thursday, Friday,
• 26:23
  I follow Ibex.
• 26:24
  Okay.
• 26:24
  It's just Monday that I
• 26:25
  usually don't have the
• 26:26
  equipment that they have.
• 26:27
  Gotcha.
• 26:28
  All right.
• 26:28
  If you want to shoot me
• 26:29
  something on Mondays, I would be glad.
• 26:30
  Well, that's what I was thinking.
• 26:31
  Maybe we do like a,
• 26:32
  maybe Mondays can be like,
• 26:33
  I know for a while we were
• 26:34
  doing like a monthly challenge.
• 26:36
  Maybe we won't do like a
• 26:37
  monthly challenge.
• 26:37
  We'll just do like Monday might be like a,
• 26:39
  a mono Monday.
• 26:40
  Okay.
• 26:41
  monostructural monday work
• 26:42
  on your aerobic capacity um
• 26:44
  maybe some body weight
• 26:45
  stuff and just kind of give
• 26:46
  you like a a longer move
• 26:48
  grind session because you
• 26:49
  rest on tuesday anyways so
• 26:51
  it's not like it's going to
• 26:52
  affect the rest of the week
• 26:54
  you'll be recovered from it
• 26:55
  so and I pay for ibex so
• 26:57
  like and I love their
• 26:59
  programming yeah just
• 27:01
  monday it's it always seems
• 27:02
  to have a bench or
• 27:04
  something that I don't have
• 27:06
  yeah I gotcha or needs a
• 27:08
  rack or something
• 27:10
  All right.
• 27:10
  So this week so far, I mean, I've got one,
• 27:13
  two,
• 27:14
  I've got a semi good food log from
• 27:16
  last week.
• 27:17
  I think really we need a few
• 27:18
  more days before kind of
• 27:20
  doing any kind of adjusting or anything.
• 27:22
  How's your appetite so far
• 27:23
  this week with being back
• 27:24
  on track with things?
• 27:27
  I know today it's a little
• 27:28
  off from the sign overall.
• 27:30
  I would say like, I'm not,
• 27:33
  I'm not really hungry.
• 27:37
  But I'm not like, I'm not,
• 27:41
  like lethargic about it like
• 27:43
  every couple hours I want
• 27:45
  to eat something but it's
• 27:46
  not like I'm dying to eat
• 27:48
  okay all right I mean and
• 27:51
  right now calorically
• 27:52
  you're in a pretty good
• 27:53
  spot but you you know like
• 27:54
  I said you getting back
• 27:56
  into the gym and all that
• 27:57
  you might start to pick up
• 27:58
  a little bit as your
• 27:59
  intensity improves
• 28:00
  increases this week with
• 28:01
  things so just keep me
• 28:03
  posted on that like right
• 28:04
  now calorically like I said
• 28:06
  you really had you know a
• 28:08
  couple of days where like
• 28:09
  Probably Friday night was
• 28:10
  probably routine.
• 28:11
  Sunday was your date, Dan,
• 28:12
  and have anything logged that day.
• 28:14
  But everything else,
• 28:15
  the only real low day you
• 28:17
  had was on Saturday,
• 28:19
  which I'm just going to assume,
• 28:20
  like you mentioned,
• 28:21
  you wake up a little later that day.
• 28:24
  But everything else was pretty good.
• 28:26
  Fiber intake is decent.
• 28:28
  You're getting some veggies in.
• 28:30
  I feel like this week it's
• 28:31
  all about the consistency game,
• 28:34
  the boring work.
• 28:35
  Anything coming up this weekend?
• 28:37
  Yeah, big stuff this weekend.
• 28:40
  I'm taking my mom to the U S
• 28:42
  Olympic trials.
• 28:43
  That's awesome.
• 28:45
  Swimming in Indianapolis, Indiana.
• 28:47
  That's awesome.
• 28:48
  So how far of a drive is that?
• 28:50
  Oh, like two and a half hours.
• 28:52
  Okay.
• 28:52
  And what day is that?
• 28:54
  Saturday.
• 28:55
  Is that going to be an overnight thing or?
• 28:57
  Probably overnight Saturday.
• 28:58
  We'll probably leave early in the morning,
• 29:02
  Saturday morning.
• 29:03
  Head over.
• 29:05
  The prelims start at 11.
• 29:07
  Doors open at 10.
• 29:09
  And we'll watch prelims.
• 29:10
  Those are done at 1.
• 29:11
  Have to leave.
• 29:12
  Come back at 6.30.
• 29:14
  Can go and then watch the
• 29:15
  finals for that night.
• 29:16
  Okay.
• 29:18
  So what's your plan
• 29:18
  nutritionally for this weekend?
• 29:22
  so I'm probably gonna be
• 29:24
  eating out but I'll just
• 29:25
  make good choices eating
• 29:26
  out um and we'll probably
• 29:28
  leave early sunday morning
• 29:29
  to get back so I'll be back
• 29:32
  in my house by noon I think
• 29:34
  you should maybe plan to
• 29:37
  have a breakfast I mean are
• 29:38
  you at a hotel yeah yeah
• 29:41
  well I'll get a hotel with
• 29:42
  a breakfast probably included
• 29:44
  Yeah.
• 29:44
  That,
• 29:45
  or like just bring some protein powder,
• 29:47
  bring some oatmeal.
• 29:48
  Like if you're in a car,
• 29:49
  I would say just pack a
• 29:51
  breakfast so you don't have
• 29:52
  to stress about it.
• 29:53
  And, um, you know,
• 29:55
  then obviously then you're
• 29:56
  really just worried about
• 29:57
  lunch and dinner on Saturday.
• 29:59
  And I know your mom is
• 30:00
  health conscious too.
• 30:02
  You know, another, another tip guys is
• 30:05
  I'm all about,
• 30:06
  I saw a recent Instagram
• 30:08
  reel and it was like,
• 30:09
  there should be a refund
• 30:10
  for calories that you
• 30:11
  ingest that really aren't worth it.
• 30:13
  And I feel like when you
• 30:15
  have to eat out because
• 30:16
  it's so calorically expensive,
• 30:19
  you should like look at
• 30:20
  where you're going now ahead of time.
• 30:22
  the area scope it out and
• 30:24
  look for like a couple of
• 30:25
  places that you might want
• 30:26
  to try um that you and your
• 30:28
  mom would both enjoy and
• 30:29
  kind of have a plan this
• 30:31
  way you can look at the
• 30:32
  menu ahead of time you can
• 30:34
  kind of figure out if
• 30:35
  there's anything on the
• 30:36
  menu that you want to have
• 30:37
  you know or if you're going
• 30:38
  to be eating at the venue
• 30:39
  sometimes you can go on the
• 30:40
  venue on the the host
• 30:42
  location and you can kind
• 30:43
  of take a look at what they
• 30:44
  might have available and
• 30:45
  like oh I know what I'm going to get
• 30:47
  Cause otherwise it's going
• 30:47
  to happen is you're going
• 30:48
  to be at the freaking convenience stand,
• 30:50
  getting a hot dog and freaking nachos.
• 30:52
  That's all they have there.
• 30:53
  You know, like, you know, that's like,
• 30:55
  you're going to be like,
• 30:56
  that was the worst idea ever.
• 30:58
  The worst waste of calories.
• 30:59
  I mean, every once in a while,
• 31:00
  a hot dog is good.
• 31:01
  I can actually tell you,
• 31:02
  haven't had a hot dog in a long year,
• 31:04
  a lot of years,
• 31:04
  but actually sounds pretty
• 31:06
  darn good right about now though.
• 31:07
  Isn't that weird?
• 31:09
  As I mentioned, a hot dog.
• 31:11
  You know what?
• 31:11
  Like there's certain foods
• 31:12
  right now that just,
• 31:14
  they just turn my stomach.
• 31:15
  Yeah.
• 31:19
  And sometimes I'm in a mood for a hot dog.
• 31:20
  Today is not that day.
• 31:22
  No, I know.
• 31:22
  But I'm just like,
• 31:23
  all I'm picturing is like, you know,
• 31:26
  that's what the convenience stands.
• 31:28
  It's like pretzels and hot
• 31:29
  dogs and nachos and cheese.
• 31:31
  See, pretzels are my downfall.
• 31:33
  Yeah.
• 31:33
  I love a good hot dog.
• 31:37
  You know,
• 31:37
  that might be something that like
• 31:38
  you're like, OK, when I'm at the venue,
• 31:40
  they're probably going to have snacks.
• 31:42
  I want to get a pretzel.
• 31:43
  You log that pretzel now ahead of time and,
• 31:46
  you know,
• 31:46
  like maybe make your breakfast
• 31:49
  more like lower carb, higher protein.
• 31:51
  It's going to keep you full longer.
• 31:53
  Get some veggies in maybe in
• 31:54
  the morning and then like, you know, yeah,
• 31:56
  enjoy your pretzel.
• 31:58
  Have like a balanced lunch
• 31:59
  and balanced dinner and be good,
• 32:00
  you know.
• 32:02
  Yeah,
• 32:02
  I'd rather go to a restaurant and get
• 32:03
  a good one, though,
• 32:04
  than those ones at the arena.
• 32:08
  Yeah.
• 32:08
  Pretzels are actually not a
• 32:09
  bad food either.
• 32:10
  They're pretty healthy.
• 32:12
  I mean, it's just carbs.
• 32:13
  I mean,
• 32:15
  there's not a bunch of fat in them.
• 32:16
  They're not deep fried or
• 32:17
  anything like that.
• 32:18
  It's really the toppings
• 32:20
  that go on them that can
• 32:21
  sometimes get people.
• 32:23
  Yeah.
• 32:24
  If it's good, it doesn't need any topping.
• 32:26
  Growing up, I remember.
• 32:29
  Mustard has nothing in it.
• 32:30
  yeah growing up I just
• 32:32
  remember we used to always
• 32:33
  have those pretzels in the
• 32:34
  freezer the soft pretzels
• 32:37
  and it came with that
• 32:38
  little packet of salt and
• 32:39
  you would have to like get
• 32:41
  it wet and then like put
• 32:41
  the salt on it that's all I
• 32:43
  remember growing up as a
• 32:44
  kid I used to love those
• 32:46
  and you're like those are
• 32:47
  trash cheryl those are
• 32:48
  trash they are so but yeah
• 32:51
  I loved them when I was a kid but yeah
• 32:54
  um so I feel like this week
• 32:57
  I want to have a weigh-in
• 32:58
  before I'd like to get a
• 33:00
  couple of weigh-ins get me
• 33:01
  a couple wins again don't
• 33:03
  have to share with anybody
• 33:04
  we just want to see where
• 33:04
  we're at average wise um
• 33:07
  and let's let's give it a
• 33:08
  few weeks before we
• 33:09
  actually give any weight updates
• 33:11
  don't need to give weight
• 33:12
  updates right now it's not
• 33:13
  relevant like that's that's
• 33:15
  the result it's not the
• 33:16
  actions like I want to see
• 33:18
  you taking action so you're
• 33:19
  going to weigh yourself
• 33:19
  because you're going to get
• 33:20
  back to the routine this
• 33:21
  weekend I'd like to have no
• 33:23
  missed days of tracking I
• 33:25
  would even if you're like I
• 33:27
  got to go back in and track
• 33:28
  that like and I think going
• 33:29
  back to the food tracking I
• 33:30
  think the other reason why
• 33:31
  people forget is
• 33:34
  Think of tracking food kind
• 33:36
  of like tracking your money.
• 33:38
  Like how frequently are
• 33:39
  people writing down
• 33:40
  everything that they spend?
• 33:42
  And so it's like,
• 33:43
  it's not a natural thing to
• 33:45
  track your food, right?
• 33:47
  So like it is something that
• 33:48
  requires a little bit of thought.
• 33:49
  And the thing is maybe just
• 33:50
  like before the end of the day closes out,
• 33:53
  just to remind yourself to
• 33:54
  get in that app and make
• 33:55
  sure that you've tracked it for me.
• 33:57
  Sorry, I keep hitting my light switch.
• 34:00
  So, but.
• 34:02
  We're at Cheryl's discotheque.
• 34:04
  Yeah.
• 34:05
  Funny dollar cover.
• 34:06
  Yeah.
• 34:07
  Seriously.
• 34:08
  No,
• 34:08
  I think overall things are in a good
• 34:10
  spot.
• 34:10
  I'm hopeful that you guys
• 34:11
  are going to have a good,
• 34:12
  good time this weekend.
• 34:13
  That sounds exciting.
• 34:15
  Yeah.
• 34:15
  Super excited about it.
• 34:16
  It's the first time I've
• 34:17
  been to watch a swim meet in a long time.
• 34:20
  That's awesome.
• 34:21
  Yeah.
• 34:22
  So yeah.
• 34:25
  Sarah says I always research ahead,
• 34:27
  but just because I love food.
• 34:28
  Yeah, you should, man.
• 34:29
  There's nothing wrong with like looking,
• 34:32
  look, look it up.
• 34:33
  Like,
• 34:33
  You know, because it makes,
• 34:35
  when you're in the moment, it's,
• 34:37
  even if you don't know
• 34:39
  exactly what you're gonna have,
• 34:40
  having a loose idea and
• 34:42
  then deciding when you get
• 34:43
  there is awesome.
• 34:45
  You know,
• 34:45
  that's really like the best way
• 34:49
  to be successful.
• 34:49
  I think people think that
• 34:50
  they have to eliminate
• 34:51
  eating out and enjoying
• 34:53
  food when they're trying to
• 34:54
  lose weight and you don't.
• 34:56
  You just have to understand calorie wise,
• 34:58
  like what you're eating and
• 35:00
  that's where people go wrong.
• 35:02
  You know,
• 35:02
  if you're eating the appetizers
• 35:04
  and the drinks and the food and,
• 35:07
  and the bread and the butter,
• 35:08
  and you're not taking a
• 35:09
  look at the calories that
• 35:10
  you're consuming.
• 35:11
  it adds up very, very, very quickly.
• 35:14
  In fact, in my Facebook group last week,
• 35:16
  I made literally a, a this versus that,
• 35:18
  like, you know,
• 35:20
  thinks that you're being good,
• 35:21
  thinks that you're being bad.
• 35:23
  People go out for like
• 35:24
  avocado toast in the
• 35:25
  morning and they're like,
• 35:25
  this is a healthy breakfast.
• 35:27
  And they're eating over a
• 35:28
  thousand calories just at breakfast.
• 35:30
  And it's like two slices of
• 35:31
  bread and they don't even realize it,
• 35:33
  you know?
• 35:33
  So, um, it's important to kind of,
• 35:36
  to look at that.
• 35:37
  And, um,
• 35:39
  My fitness pal Sarah
• 35:40
  mentioned does have a lot of options,
• 35:42
  but I'll be honest.
• 35:43
  I don't like super trust, um, the entries.
• 35:47
  I always like look online.
• 35:49
  I always look at the
• 35:50
  websites or I'll look at, um, uh,
• 35:53
  there's a website called
• 35:54
  nutritionics or calorie
• 35:56
  friend that both have
• 35:58
  pretty good ideas of
• 36:00
  calories and macros of the
• 36:02
  foods that you're consuming.
• 36:04
  I like the calorie friend
• 36:05
  one because it actually
• 36:06
  shows you portion sizes,
• 36:07
  which is really cool.
• 36:09
  Like it,
• 36:09
  it'll like show you a plate of
• 36:11
  nachos and like about how
• 36:12
  many calories is in that serving size.
• 36:14
  And like, you can see it visually,
• 36:16
  which helps people that are
• 36:18
  trying to visualize is that
• 36:20
  about this much or that
• 36:21
  much makes it easier.
• 36:22
  So a little bit of tips.
• 36:28
  Cool.
• 36:28
  Judy mentions that some of
• 36:30
  the salads at restaurants
• 36:31
  have more calories than steak and 100%.
• 36:36
  It's ridiculous.
• 36:38
  People think they're making
• 36:39
  a healthy choice and then a
• 36:40
  thousand calories later,
• 36:41
  they should have had the pizza.
• 36:43
  Like it's that, it's that bad, you know,
• 36:45
  people, and it's hard.
• 36:46
  I mean,
• 36:46
  obviously you're getting more nutrients,
• 36:49
  but sometimes it's like, I had, in fact,
• 36:51
  one of my clients,
• 36:52
  she went out and had like a
• 36:53
  Italian salad.
• 36:54
  It had like goat cheese and
• 36:56
  some feta or goat cheese
• 36:57
  and chicken and balsamic and some nuts.
• 37:00
  It was just like,
• 37:01
  it was a delicious looking
• 37:02
  salad and she really wanted pizza.
• 37:04
  And when we added up the fat in the salad,
• 37:07
  it was like over 70 grams.
• 37:08
  And I'm like,
• 37:09
  probably should have just had the pizza,
• 37:11
  but.
• 37:12
  yeah yeah I uh what what's
• 37:14
  the saying no good story
• 37:15
  ever started with a salad I
• 37:17
  don't know I guess that's a
• 37:19
  story but anyways I think
• 37:22
  you're doing awesome this
• 37:23
  week so I think the main
• 37:23
  thing this weekend is to
• 37:24
  have a good time you know
• 37:26
  make some memories with
• 37:27
  your mama and uh and let's
• 37:30
  be consistent this week with everything
• 37:32
  Okay.
• 37:34
  Sounds good.
• 37:35
  I think I'd like to explore this next week,
• 37:39
  but just put it in your ear now.
• 37:40
  And I was,
• 37:41
  I was listening to a podcast today.
• 37:43
  It was about goal setting.
• 37:45
  Yep.
• 37:45
  Should you set the goal?
• 37:49
  So it's a realistic reach or
• 37:51
  should you set the goal for the moon?
• 37:54
  And if you fall off,
• 37:55
  you fall off in the stars.
• 37:57
  How about we do this?
• 37:59
  I would love this.
• 38:01
  Let's make next week a topic
• 38:02
  discussion and let's talk
• 38:04
  about goal setting because
• 38:06
  right now I could go into a
• 38:08
  whole discussion on goal setting,
• 38:11
  but it would be another 40 minute topic.
• 38:14
  That's what I call that.
• 38:16
  I think that we should,
• 38:17
  because I think a lot of people,
• 38:21
  And I made a post today on social media.
• 38:23
  And if you follow me on Instagram,
• 38:26
  basically talking about
• 38:27
  like the biggest fat loss
• 38:28
  mistake people make.
• 38:29
  And it's really,
• 38:30
  it comes down to people
• 38:32
  focus so much on the goal.
• 38:35
  And the result and not
• 38:37
  enough on the actions.
• 38:39
  And as much as it's
• 38:41
  important to have a goal,
• 38:42
  I'm going to leave you out with this.
• 38:43
  It's really important to
• 38:44
  understand that
• 38:45
  expectations on results
• 38:48
  have to also line up with
• 38:49
  expectations on effort.
• 38:51
  And so when we talk about setting goals,
• 38:53
  something that I want to talk about is,
• 38:55
  is how to make realistic
• 38:56
  goals happen for you and,
• 38:59
  and not feel like you're
• 39:00
  constantly chasing
• 39:02
  something and getting nowhere fast.
• 39:06
  So, okay.
• 39:09
  With that,
• 39:10
  thank you everybody for being
• 39:11
  here and we will see you
• 39:13
  all next time on Clydesdale media.
• 39:15
  We media weight loss story.
• 39:18
  Yeah.
• 39:18
  I talk for a living.