Latest / SOTA Personal Training Podcast / 3 Fitness Goals to Choose From for Your New Year’s Resolution

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3 Fitness Goals to Choose From for Your New Year’s Resolution · SOTA Personal Training Podcast

0:01
Ladies and gentlemen, welcome to the SODA Personal Training
0:04
Podcast. We help busy adults get strong
0:06
and fit and stay that way for a really long time.
0:09
I'm Coach Sean back here with Coach Phil.
0:11
How are we doing, Phil? I'm good.
0:13
Very good. Today we are talking about 3
0:15
fitness goals that you can choose from for the new year.
0:20
OK, 'cause we're, we're still a couple weeks out from the new
0:22
year, but everybody's already talking to me about it.
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Everybody's already telling me like, OK, I'm gonna really get
0:28
on it after the holidays, you know, everybody's like, OK, I'm
0:30
gonna do the holidays, then I'm gonna really get on.
0:32
I'm gonna get on the diet, I'm gonna get on the whatever.
0:33
Right. It's like a big I'll start on
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Monday kind of conversation with.
0:37
Everybody, like everybody in the gym is telling me the same thing
0:40
right now. So like, here we go, we gotta do
0:42
an episode. But they're not not quite
0:43
specific enough. Yeah.
0:44
They're like, I'm gonna get after.
0:46
It's like, what are we getting after?
0:48
Yeah. So if I understand correctly,
0:49
this is what we're gonna help you guys do.
0:51
Correct. So we're gonna send you down one
0:53
of three separate paths here. OK, now you technically could
0:56
pick multiple paths. OK, I'm going to be on multiple
0:59
paths now. OK, so there's there's three
1:01
different kind of goals to choose from a goal areas to
1:04
choose from. All right, and it's OK this of
1:07
of these three, the 2nd is my favorite, right?
1:09
And the third is going to be a little bit of surprise to
1:11
people. OK, the second one is my.
1:12
Favorite. The third one will.
1:15
Shock you OK, It's going to be great.
1:17
And also just before I get into that, before we go into this, I
1:19
do want to say we just released an episode.
1:21
So probably like yesterday, the day you're listening of it to
1:25
this anyway with one of our clients, Annie.
1:28
Phil and Annie did an episode. I just listened to quite a bit
1:31
of that myself. So check that out fam, if you
1:33
have not already. Annie kind of shares her journey
1:35
with us. Yeah, it's a really good deal.
1:37
There's a lot of big good takeaways for busy moms and just
1:41
Thai achieving women in general so give a listen it will be
1:44
good. Yes, big shout out to Annie
1:46
again. Thank you.
1:48
OK, Now on to the three goals for the new year that you can
1:52
choose from. OK, the first goal, this is not
1:54
going to surprise anybody, OK, But it's to get stronger.
1:57
You're simply going to try to get stronger all year long.
2:00
OK. So Phil, what would you say to
2:02
someone who's like, OK, I want to get stronger?
2:04
Like what? How are we going to do this?
2:05
What metrics should we be shooting for?
2:07
How do we go about getting stronger?
2:10
Yeah, lift heavy every time you're in.
2:14
So this is something we've come back to a lot.
2:16
But you know, how do we build lean muscle tissue?
2:18
We've got to tax those muscles enough to create a stimulus at
2:21
which the body then repairs and build strength.
2:25
And to do that and demonstrate that, we have to have metrics.
2:28
So we've got to be tracking. We've got to be tracking.
2:31
How many reps can you do with this weight?
2:32
Can you do more reps? Can you do more weight?
2:35
You've got to have progressive overload.
2:36
And that's that's a simple, that's the simple answer.
2:40
Yeah, OK, Yeah, progressive overload, get stronger on your
2:42
exercises, right. Of course, you know, in really
2:45
everything that we talk about. But in, in, in a get stronger
2:48
goal, there are other things that are also very important
2:51
outside the gym. Like we always talk about for
2:53
the thousandth time, you got to get some pretty good sleep on a
2:55
regular basis. You got to eat pretty well,
2:58
right? You know, enough protein
3:00
getting, you know, Whole Foods diet, get some fruits and
3:02
vegetables, whatever, right? Like all of those things still
3:05
apply here. But when you're in the gym,
3:08
right, you're trying to increase how much weight you can lift on
3:11
all the different exercises. OK, And this is one of those
3:13
things that's going to serve everybody, right?
3:16
Like whether you're that, you know, Jim bro or gal who's 18
3:19
years old and you want to get jacked, great, that's great.
3:21
Or if you're that 80 year old literally who's like, I need to
3:25
stay alive and be able to continue to move my body.
3:27
Like this is the thing. We need to be stronger, OK, We
3:30
need to get stronger. Somehow it's the the
3:32
foundational gateway to all things that people want to get
3:36
healthy for, and strength is a component in that discussion.
3:39
Yeah, exactly. I think you know what I think we
3:41
should even do, we might even like jump around a little bit
3:44
here because. So I think we'll kind of go into
3:46
the second one because there will be elements, especially
3:48
when we talk about the second one that like tie into the first
3:52
one. So we'll kind of jump back and
3:53
forth A. Little bit, Yeah, there's
3:54
there's quite a bit of overlap in these as it is.
3:57
Yeah. And I think that's what kind of
3:59
people get maybe too caught up in because they're like, well, I
4:02
want to lose 20 lbs, but I also want to be as strong as I've
4:05
ever been in my life. And I also want to get in five
4:07
days a week. It's like, hold on, hold on.
4:10
Yep, let's narrow this down is great.
4:14
I haven't. Yeah, go ahead.
4:16
Sorry. I had a thought.
4:17
I'll let you finish your thought.
4:18
Then I was gonna say something. No, I was just gonna, I was just
4:20
gonna say a whole goal setting exercise that they did in our
4:24
longevity seminar. It's like an 8 step process to
4:26
like narrow down all these thoughts everyone has because
4:30
we're so kind of short. It's not short fuse, but our
4:33
attention span. Like we're like, oh, I wanna do
4:35
this and I wanna do this. And then like we don't end up
4:37
doing any of it well enough to get traction.
4:40
And that's the cycle that causes a lot of this.
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Yo yoing. So I'm gonna get that out before
4:45
the the the first of the year, of course, and I'm gonna do a
4:49
little workshop to help you guys do that step by step via video.
4:53
Oh, man. So, OK, so two things actually,
4:55
now that I need to riff on a little bit because I actually
4:57
believe it or not, I actually fall into that trap of what you
5:01
just said a lot myself. Like I don't pick a specific
5:05
goal long enough to really gain traction.
5:07
You know, like one week it's like, OK, I want to gain 10 lbs
5:10
of muscle mass. And then the next week it's
5:12
like, well, I think I'd really like to work on my longevity,
5:14
you know, so maybe I don't need to be like that big or stronger.
5:16
Like the next week it's like I want to run another track meet,
5:18
let's go, right? And like, none of these things
5:20
go together very well, right? For you, because you're this far
5:24
along in your fitness journey and I think as we discussed
5:28
these other two major kind of lanes that we're giving you guys
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is there can be a lot more overlap when you are a beginner,
5:36
a novice lifter or even an intermediate.
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But if you've been lifting for like 10 years, you kind of do
5:40
have to decide in order to get to that next level.
5:43
But it happens to all of us totally.
5:45
But but then you see Austin lift in the hundreds for reps you're
5:48
like, I'm getting strong, that's it, I don't care.
5:51
Give me the. Sourdough, correct?
5:53
Yeah, I'll hold that thought for a SEC because I'll even update
5:55
the audience on my progress in the The Stronger Than Austin
5:58
program that I'm on. We have so much smack talking
6:01
going on right now, but we'll hold that for a little later in
6:03
the episode. We don't want to derail the
6:04
whole thing. But no, it's funny because
6:06
Speaking of like the multiple goals thing, I had a client who
6:09
was in here at 10:30 today. I'm not going to mention his
6:12
name, but like you'll, you'll know who he is.
6:14
And he's one of those two where it's like he, he's very strong,
6:17
right? And we have like the three goals
6:19
going at once. He's like, OK, well, I, you
6:21
know, I want to lose the 20 lbs, right, 'cause I, I still need to
6:23
lose a solid 20 lbs. I want to do that, right?
6:25
And then like Ronan and I were talking to him and we're like,
6:28
you know what, We could maybe train him for a powerlifting
6:31
competition at the same time, you know what I mean?
6:33
And then in my head, I'm like, all right, well, wait a minute,
6:35
you know, we ain't going to be. And then he wants to do a Murph,
6:36
you know, like the Murph thing in May as well.
6:39
Like, all right, well, hold on. Those three things, we don't
6:41
necessarily all go together, you know what I mean?
6:43
It's kind of hard to do a Murph and a powerlifting competition
6:46
and also be trying to lose 20 lbs of body fat all at the same
6:49
time. Not impossible.
6:52
Not impossible. But very close to it.
6:54
Yeah, yeah, you kind of got to pick your battles.
6:56
If you want to do one of them, well, you can enter the
6:57
powerlifting meet and do OK and do OK at the Murph and yeah, and
7:02
lose 10 lbs, right? But it's hard to do all three.
7:04
Yes, exactly. And I fall in the same category,
7:06
but it's all good. I mean, it's all good.
7:07
It's all fun fitness, right? It's the journey yes, so hold
7:11
the hold that thought for a few minutes here, but the the second
7:14
big topic. OK, the second big goal that you
7:17
can have here is you guessed it, burn a bunch of body fat.
7:21
Oh, you said it get shredded. Oh, tell me it.
7:23
Was get shredded. That was way more.
7:25
Shredded is the word. The word I get shredded fine
7:27
shredded. Shredded is the word.
7:29
It's. Fun to use the word.
7:30
Shredded yes exactly so strong get strong is number one get
7:33
shredded is number 2. OK now obviously the two are not
7:37
mutually exclusive right? It's just harder for most
7:40
people. Like if if you're really focused
7:42
on getting as lean as you can get, right, burning body fat and
7:44
getting down to say, you know, for men 10% body fat or below,
7:48
for women 20% or below, you know, it's hard to also focus on
7:52
getting as strong as possible at the same time because you have
7:55
to be in that calorie deficit for the most part.
7:57
Yeah. And you can, you can definitely,
8:00
if you're, if you're newer in your first like couple, maybe
8:03
your first year of lifting, maybe you can, you can do both,
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especially if you've got a lot of adipose tissue to to burn.
8:10
You can, you can burn a lot of body fat and you can get
8:12
stronger at the same time. But eventually that will slow
8:15
down as far as how quickly those things can happen.
8:18
So yeah, it's just, it's just about deciding what do you want
8:21
more and getting shredded is, you know, just to define what
8:25
that looks like is maintain as much lean muscle mass, maybe
8:28
gain a little bit of strength, but prioritize.
8:32
Exactly, exactly. And so here's This is why I
8:34
still say this is my favorite OK, this is my favorite.
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Probably even overstrength. You know, as much as I've tried
8:40
to be a meathead and get like really strong and be stronger
8:43
than Austin quote UN quote, the get shredded 1 is still my
8:47
favorite OK of the three. And like, it's funny because
8:52
honestly, Phil, like one thing, that one thing that you've
8:54
definitely done really, really well with this place over.
8:58
Oh my God, look out the window right now.
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OK, quick, quick break. 15 seconds.
9:02
Doing a video. Blake, Coach Blake is eating a
9:04
cookie right now and one of the clients brought in.
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Blake, we Blake, Blake, get in here and say something to the
9:10
microphones. Get in here with the cookie in
9:12
your mouth. He's chewing.
9:13
A cookie. Right, Get it.
9:14
Get in there. Get in the microphone.
9:15
Put the cookie down. No, I'm not talking.
9:17
Put the cookie down. We have multiple clients who
9:24
brought in cookies today, and you know, I wasn't even going to
9:27
bash him. It's fine.
9:28
It's totally fine. All right, I guess Blake's got
9:30
to go train people now. Oh, he's got another cookie.
9:33
He's having 2 cookies. Well, I guess Blake ain't
9:35
getting shredded for the new year.
9:36
Blake's not doing goal #2. You get a microphone, Won't you
9:39
shut up? You got to go.
9:40
You got to get stuff set up. I'm going to eat my.
9:42
Cookie and shut up. Is so close to me right?
9:45
He's having two chocolate chip cookies right now.
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Definitely not doing goal #2. Blakes not on goal #2 Okay, we.
9:53
Don't have a goal for Blake? Nope, Nope.
9:55
Anyway, well, good work, Blake. Okay, so where I was going with
10:00
this Phil for the cookie interruption there is you've
10:05
done a really good job with this gym, which feels laughing at
10:08
that stuff. You've done a really good job
10:10
over the seven and eight years or whatever with this gym of
10:12
making it a non-toxic fitness facility where it's like a
10:16
balance between going too far. You know, it's nothing too
10:19
extreme, whatever, you know what I mean?
10:21
It's not like the toxic Instagram bodybuilders, you
10:25
know, with the filters and the ridiculous styles.
10:27
Like it's not that it's like modest fitness, you know, like
10:31
for busy adults who just want to be in in good shape, you know,
10:34
have a good life with their kids all that whatever, right?
10:36
It's a non-toxic, friendly fitness facility, right?
10:40
And I feel like I'm just gradually shifting things the
10:44
other direction over time here. I'm just bringing in, I'm
10:48
bringing in the toxicity. So so it's the best.
10:51
Of no, no. No, it's the best of both worlds
10:53
because I wanted to make an approachable facility.
10:56
I didn't want one where it's like high school, you know, BS.
11:00
Like everyone looks like the the dancing instructor, everyone's
11:03
wearing her outfits, then they're wearing the decked out
11:05
stuff. And it's not about that.
11:07
It's distracting, but but what I think we're doing and all on
11:11
board with this is making an approachable place where anyone
11:15
can quote UN quote, do their best to get shredded.
11:17
It doesn't matter the age. Yeah, yeah.
11:19
I mean we it's true in. The 60s we're like, I wanna, I
11:21
wanna, I wanna see my triceps. Pop out Yes.
11:24
Like I wanna look good. Yes, yes.
11:26
And I wanna level that song. Get those booty games so.
11:29
It's we can do it all. Yep, and.
11:31
So again, those are not mutually mutually exclusive.
11:35
Yeah. Yeah, exactly.
11:36
They can both be there. I think that's what makes this
11:38
place pretty, pretty great. Exactly because I have, so I
11:41
have numerous clients right now. I have a couple, I have like a
11:43
few clients who are doing like competitions, whether it's a
11:46
husband, wife duo or like a friend's thing where they're
11:49
like, I want to get more shredded than him or whatever.
11:52
Like this, Like it's like toxic fitness competitions based on
11:55
body composition. But but OK, so let me defend
11:58
myself a little bit here because like, you know, when I say this,
12:01
I mean, obviously I work with all, pretty much all of our
12:04
clients, you know, to a certain extent.
12:05
And like, you know, when I say I'm bringing in a little like
12:09
fitness toxicity, what I mean by that is, you know, I take my own
12:14
fitness and like diet fairly extreme, as everybody knows, in
12:17
the sense like I just I don't eat junk food.
12:19
I don't drink alcohol anymore. I like I don't have any empty
12:22
calories in my body like ever, right.
12:25
And so obviously, you know, if you want to be like that, great.
12:28
But like most people should just like live a good life and like,
12:31
you know, enjoy time with your family, whatever.
12:32
Freaking eat a cookie every now and then.
12:34
It's fine. If you want to get shredded,
12:35
don't eat a cookie. OK, But if you want to live a
12:36
fine life with your family, you don't have have a cookie every
12:39
now then it's not it's not going to kill you.
12:40
Probably right. Be right.
12:41
Yeah, you'll be right. But I guess like I, I feel like
12:45
the more that I've brought in this get shredded mentality,
12:49
hmm, the more people are then coming and approaching me being
12:52
like, hey, I wanna get more shredded than than Mike over
12:55
there or than or than Julie over there or whatever.
12:58
Right. It's all on good, like humor,
12:59
like I think we all know and I don't.
13:01
I don't think that's toxic. I think, I think it's really,
13:04
it's a huge opportunity for growth and to learn like 1 how
13:08
much how hard it is to to actually make good progress, to
13:12
do something so difficult that you find out so much about
13:15
yourself, about what makes you tick, where you thrive, where
13:18
you don't thrive. I think we should always seek
13:20
out things that make us uncomfortable and this is one of
13:22
them. This takes a a ridiculous amount
13:25
of discipline or just a strong enough reason why that we're
13:29
doing it. Yeah.
13:30
And I think when we say shredded, it's like just really
13:33
drop somebody fat percentage like shredded.
13:36
You don't know, you're not going to get bodybuilding 3% body fat
13:39
shredded. That's no, that's not what we're
13:41
saying. Exactly because this is the
13:42
thing, because most people, especially people who come to
13:44
this gym, you could train and eat and have a mentality of a
13:47
bodybuilder for the next 5 years and you'll get to a healthy body
13:50
weight by doing that. You're not going to get down to
13:52
3% body fat or 12% body fat for a woman like.
13:55
Takes too much, you don't want to do it and we wouldn't even
13:58
recommend it, you know, unless that was the goal.
14:00
So like shoot for the moon, land among the stars is what I mean.
14:03
You know, like try to live the bodybuilder lifestyle.
14:05
You're going to learn a lot. You're going to, you know, get
14:07
some great results from it and you'll still, you'll get into a
14:09
very healthy low body fat percentage for most.
14:12
People and then you can say that you've you've done it and you've
14:15
gotten this progress even if it doesn't last forever.
14:17
You now have this tool kit of I know exactly what works.
14:20
I track my macros. I use these systems and they
14:24
are, in fact, they are real. All these things these guys have
14:27
been telling me for so long. It does work, yes.
14:30
And there's seasons of life. You can turn those systems on or
14:33
off or dial them up or down. Yeah.
14:35
But then you've done it. Yeah.
14:36
I think so many people have never gotten the right traction
14:40
exactly to get to that point. Yeah, I did it.
14:42
Yes, exactly like getting This is why so goal number 2 is
14:45
tougher than goal number one. You know goal number one, get
14:48
stronger. That's relatively easy.
14:49
Come in here and lift some heavy weights and eat enough food
14:52
period. That way you can feel your body
14:54
obviously some proteins needed, but just like eat enough, come
14:56
in here and lift some weights, sleep enough, you're fine,
14:58
whatever. There's nothing.
14:59
You don't have to be super dialed with the diet with that.
15:02
But if you want to get shredded like we're talking about in in
15:05
goal #2 here, you really got to dial in that diet.
15:09
And so for the the umpteenth time, right, how do you do it?
15:13
OK, let's say that you're someone, you know, maybe, I
15:15
don't know, let's take a female. You're 5 foot 4, weigh 170 lbs
15:20
and you want to get down to £130 even.
15:22
Let's make it a lofty goal, right?
15:24
We're talking about losing 40 lbs maybe over the course of a
15:26
year, right? OK, so the way you're going to
15:28
do this is you're going to lift some weights with us, of course,
15:32
obviously coming to the gym, lift some weights two or three
15:35
times a week to maintain your muscle mass.
15:37
Little cardio here and there is fine.
15:38
That's great. Whatever, walk during the day,
15:40
you know, keep the body moving, get some extra steps.
15:43
But then you got to be in a calorie deficit.
15:45
You got to be in a calorie deficit pretty consistently and
15:48
it should be probably around 300 to 500 calories of deficit per
15:52
day. So like if your maintenance
15:55
quote UN quote is 2000 calories, like 2000 calories is what you
15:58
eat just to maintain your body, body weights what you've been
16:00
eating for the last however many years.
16:02
Then we got to go like between 1500 and 1700 for the whole
16:06
year, right? And you'll probably lose a pound
16:08
a week on average doing. That and that's right.
16:11
And that's going to get you your 40 lbs in, you know, 9 or 10
16:14
months, right. But you got to do it the whole
16:17
you got to do it every day. Yeah, like, I mean, it doesn't
16:19
have to be exact, exact every day.
16:20
We've talked through this enough.
16:22
It can't just be a binge on the weekends thing.
16:24
No, no, no, no. That's too many.
16:26
It's too many hours of being off.
16:28
Yes. You really have to identify as
16:29
someone who is getting shredded. So you go to Christmas, you tell
16:34
Gram, you tell Grammy and and Papa that you know I'm getting
16:39
shredded, Grandpa. This is Kentucky.
16:41
I don't know. We use the word pawpaw here.
16:43
I. It's the first time I've said
16:45
pawpaw in my whole life. I don't know why.
16:47
Let's say yeah, I'm getting shredded and they're say what?
16:50
They say I'm getting shredded and then and then Merry
16:53
Christmas. But.
16:55
Merry Christmas, now you're shredded next.
16:56
Next year's Christmas. It's a gift to yourself, let's
16:59
put it that way. Yep, Give yourself the gift of
17:01
fitness, the gift and autonomy and independence.
17:05
And yeah, absolutely. I digress.
17:08
Yeah, no, like I said, the get shredded go like the reason I
17:11
say that, it's my favorite, even more favorite than the get
17:14
stronger. And once again, right now I'm on
17:15
the stronger than Austin grind right now.
17:17
OK, I got to get stronger than Austin, which I'll come back to
17:19
in a minute. But like the reason that get
17:21
shredded is my favorite is because like for me, maybe this
17:25
is just showing a little bit of like the the addictive fixated
17:29
personality that I have, you know?
17:32
But I just love that like that whole thought of like, OK, this
17:36
is exactly what I'm eating Sunday, Monday, Tuesday,
17:39
Wednesday, Thursday, Friday, just dial it up, you know, and
17:42
you just treat your body like a robot for the whole week, you
17:45
know, 'cause actually, well, we might as well just go into the
17:48
stronger than. Ours, like the Steve Jobs of
17:50
like macros, you're just, you know, he wore the same stuff
17:53
every day and he accomplished great things 'cause it's just
17:57
like decision fatigue, whatnot. Just just do this.
17:59
It works. Yeah.
18:00
Yeah. And it simplifies.
18:01
Things run the program, yeah. It's run the play.
18:04
You wanna run the play run, run that play till they stop it.
18:06
So you, you literally, you narrow it all down and we get so
18:09
fired up when people are like, I wanna do this 'cause we know it
18:12
works so well that we're like. In the play.
18:15
It is simple, if you you run the play and if you say you're going
18:18
to run the play or you tell us that you're running the play, we
18:21
know that you're not running the play based on things.
18:23
But but things we're talking about getting shredded is that
18:26
in body scanner that will show that it doesn't lie.
18:29
I mean, there's some variance, but like if you do it over a
18:32
period of three, six months, that thing will tell you these,
18:36
these life changing things are happening and that thing can
18:39
have mixed results. And so we got to get enough
18:41
progress and enough speed towards these goals that we can
18:44
see it and say this is working now, don't change anything.
18:47
Yeah, just do it exactly. Oh man, OK, I'm bringing up the
18:50
inviting. I have like 4 tangents that I
18:52
need to go off on. Here I'm trying to only get 2
18:54
I'm. Trying to, I haven't really used
18:55
that many minutes. Yeah, yeah, I'm going to
18:57
consolidate them. OK.
18:58
I'm just going to go on before we get to goal #3 I'm going to
19:01
go on to the Stronger Than Austin tangent and I'm going to
19:03
talk about, I'm going to talk about Rowan's deadlift.
19:06
Oh my God, You did not see anybody see the Instagram story?
19:10
Oh my God. She deadlifted £300 there.
19:13
That's all the story is. Who knows 300 and I'm sorry,
19:15
315. No it was 3 plates.
19:16
It's 3:15. She dead lifted it.
19:19
I did not know she was at Friends.
19:20
That's unbelievable. She's she's so sweet and she's
19:23
so smart. All of a sudden I'm like, what?
19:26
Yeah, All I saw was when the bar came down, I was like, wait, she
19:30
just lived that up. Yeah, she just went over there
19:31
and picked it up. She's cause Austin and I, we
19:33
were smack talking each other and being like fragile bro ego
19:36
talk, you know, like I'm stronger than you.
19:38
Yeah, yeah. And then Rowan's like, oh, let
19:39
me just pick up this 315 LB bar and we're like, well, that that
19:43
stops the conversation for a second.
19:44
Like whoops, because no, yeah, there we go.
19:49
Sorry, I knocked over the table. No, I got so excited when I saw
19:51
a dead that because if people saw the Instagram story of her
19:54
doing that, so that was actually her doing it the second time.
19:58
So I I like told her after I'm like.
20:01
Oh my God, you gotta do that again and I gotta film it.
20:04
Yeah. So then she did.
20:06
Waited like 10 minutes to let her central nervous system
20:08
recover from the first one, which is the right one.
20:11
But the first one was easier. Like the second one I could tell
20:13
she struggled with. She was a little tired, but
20:15
like, Oh my God, she picked up that first one.
20:17
She was like, Yep, 315 easy. Well, and once in a while these
20:20
coaches get to kind of show off that like, yeah, we we do this
20:23
stuff like we can, we can't do this.
20:25
It doesn't have anything to do with you guys.
20:27
They are separate. Our goal is your goal is.
20:28
But once in a while just to be like, hey, it was.
20:32
Don't forget Rowan's strong AF. Yes, Oh my God, she.
20:36
Knows her stuff, she's doing it. Dude, it was.
20:38
Great shout out to Rowan and OK, anyway, so the in body thing you
20:43
mentioned the in body, that was actually what got me started.
20:46
I did an in body a few weeks ago and that's what made me decide
20:49
to go down the stronger than Austin path that I'm on right
20:53
right now, you know, because listeners may not know, but
20:55
Austin is the guy. He's the owner of Bam Automotive
20:57
next door here at DeSoto and he's freaking strong.
21:00
He just, I call him the Hulk sometimes.
21:02
He's just huge. He's just a freaking really
21:04
strong guy, right? And you know, he's always been a
21:06
little bit stronger than me than when we have these lifting
21:08
competitions and whatever, right.
21:10
But I did an in body a few weeks ago and the in body showed that
21:13
I was down 3 or 4 lbs of muscle over the last few months.
21:16
Sad, you know, whatever it was like it was like 3-4 pounds of
21:19
muscle down and like a couple percentage points of body fat
21:22
up. You know, it was just like, and
21:24
it made sense to me too, because I had been like a little
21:27
sloppier with diet in terms of not like tracking anything, you
21:30
know, and just like, OK, I'm still eating Whole Foods, but
21:32
like, whatever. Just not that serious about it.
21:35
Yeah. This is, this is the thing.
21:37
Yeah. Yeah, exactly.
21:38
I'm eating Whole Foods, John, what's going?
21:40
On exactly. Well, you're not dragging
21:41
anything, so that's why the scale's not the right way.
21:43
Listen to that last Levels of Dieting podcast if you want more
21:47
on that. Listen to the 10 levels of a Fat
21:48
loss diet episode a week or two ago if you want more.
21:51
But but anyway, so I did that Ian Bach and I'm like, all
21:55
right, well, I guess I got to turn it back up again.
21:58
You got to turn it up a notch. And then I'm like, well, I need
22:01
like, I need a, I need a person to chase after.
22:07
I need, I need someone, you know, because strength and
22:09
muscle are highly correlated. So I'm like, if I'm going to get
22:11
my muscle back up, it's, it's get stronger, right?
22:13
So I got to chase. Austin.
22:16
Right, so Austin, and he's the goal.
22:18
He's the thing that I'm shooting for because he's been lifting a
22:20
lot in here recently to just throwing up the 80 and 100 LB
22:22
dumbbells, you know what I mean? And freaking, I suppose I'll
22:27
just roll with this. We're on the tangent, who cares?
22:29
So I was shoulder pressing the 80 LB dumbbells yesterday in my
22:34
own workout and I tagged Austin in the picture online.
22:37
And then he comes in cold into the gym.
22:40
He comes in cold with his work gear, OK, with his work gear on
22:45
his freaking BAM hat and his jeans.
22:48
He's jangling in his pocket. He picks up the 100 pounders and
22:52
starts pushing them on the shoulder press and I'm like good
22:58
Lord. And he did like 5 reps It was
23:00
not easy for him but he did like.
23:01
Having a lot of fun with that. He's a freaking.
23:04
Monster I've. Really enjoyed.
23:06
That God, it's great. That battle, it's been good.
23:08
And then I went and tried to do the same thing with the
23:10
hundreds. Like I can horizontal press the
23:11
hundreds fairly easily, but the vertical?
23:14
Yeah, can't quite do it. Well, you did the same.
23:16
You got them the other day and you, you, Yeah.
23:18
And I don't know, you're like, you're like a couple weeks away
23:21
from being able. To yeah, yeah, pull those in
23:22
exactly what well, I just got, I got to just keep, I got to keep
23:25
ramping up the calories. A little bit ramp up the
23:28
sourdough, baby. A little bit Yep.
23:30
Those of you listening who have brought me sourdough recently
23:33
keep bringing it. We got a few clients who always
23:36
bring in sourdough bread. I'm all about that.
23:38
OK, the three things that I'll take all of it right now just.
23:41
Three things that I know makes you unhappy.
23:42
It's sourdough bread, okay. It's Mario Karts okay for N60.
23:48
Only the N64 version. And it's outlifting Austin.
23:52
Yep. Yep, that's about it.
23:55
Yep, you did not mention my fiance in any of that, but we'll
23:58
put her in the. Well, that I'm sorry, I'm in a
24:01
gym, Nana, I'm. I'm super sorry about that.
24:04
OK, All right, all right, Boris, I didn't think I had to say.
24:08
That no, no, no, it's fine, it's fine.
24:10
She doesn't listen to this anyway.
24:11
She doesn't listen to anything that I say on the Internet.
24:13
It's totally fine. OK, let's see.
24:17
No, but those were good. Those three things are correct.
24:21
I think we can be done with that tangent, but I might still come
24:23
back to it because I love talking about trying to be
24:25
stronger than Austin. Let's go to goal #3 so we don't
24:28
forget about that, OK, so goal number one, you're going to try
24:30
to get stronger. Goal #2 you're, you're going to
24:32
try to get shredded and goal #3 is you're just going to try to
24:38
keep showing up, OK, because there's a lot of people who are
24:41
going to be going through a really tough time in your life
24:43
or it's just a really busy time, whether it's with your kids,
24:46
it's with whatever. And you're like, it is hard for
24:49
me just to get up and get in my car and drive to the gym.
24:53
Like, you know, it's tough to just do anything related to
24:57
exercise. It's tough for me to get outside
24:58
for a 5 minute walk. OK, just try to show up and do
25:02
it and don't even worry about the specific goals.
25:05
If you're like, it's all I can do just to get there and just
25:08
get here. Just do the thing a little bit
25:10
and keep the momentum. I have a lot of thoughts on
25:12
this. Two big ones.
25:13
OK. So one and like when we frame it
25:17
like I'm just going to try to get in like sometimes that is
25:20
that's everything right there. Because if you do get in two or
25:24
three days a week, good things are happening, you're still,
25:26
you're not breaking the chain. And that's the biggest thing
25:28
because everything's going to be anchored off of that consistency
25:31
of two to three workouts a week perpetually forever.
25:35
So we want to say if you're setting these goals, and This is
25:38
why I want to do this, this school kind of setting workshop
25:40
to change the language and say that your goals are I'm going to
25:44
get stronger, I'm going to get shredded or I'm going to get in
25:47
2-3 days a week sort of thing. And my second thought is that
25:50
these kind of stack on top of each other.
25:52
Like the level one goal for the new year is I'm going to get in,
25:57
call it, 24 workouts by March 1st or end of March, right?
26:02
So three days a week and level 2 is I'm going to build strength
26:06
and I'm going to do the consistent workouts because they
26:09
all write off of that base foundation.
26:11
You're not doing any of this stuff if you're only going to
26:12
work out one day a week. Maybe if it works.
26:15
Yeah. Yeah.
26:16
And then the third, you know, Level 3 then is all right, I'm
26:19
doing those two things and I'm going to get shredded.
26:21
Maybe there's some separation in the strength versus shredded
26:23
depending on where you are in your fitness journey and how
26:25
many years you've been lifting. But you can probably still have
26:28
both of those in there if you want.
26:31
So, you know, think about what's your capacity, if you're
26:34
motivated right now, shoot high, OK, Because you're going to land
26:37
somewhere in the middle and you're going to still be doing
26:39
great. And it's just a matter of time.
26:42
A lot of times they want to talk to people about their goals and
26:44
how like seasons of life should possibly change the speed at
26:48
which you're going towards your goals.
26:50
But as long as you're going at least at a 1% incline up towards
26:53
it, that's the idea. You just, I don't want to go
26:56
downhill. There's my metaphor.
26:58
I'm not even going to talk about Ice Mountain today, but one of
27:00
these podcasts, it's a, it's too long.
27:03
I don't even want to start with it.
27:05
It's a metaphor for everything. For everything.
27:09
That just talks about the journey and there's all sorts of
27:11
stuff. It has to do with the slippery
27:13
ice mountain bridges. It's the whole thing.
27:15
OK, we'll talk about it another time.
27:16
OK, sounds good. OK man.
27:18
I'm trying to like think if I have specific closing thoughts,
27:22
I guess. OK, let me let me frame it this
27:25
way. Like I do want everybody who
27:28
works out here to have some sort of a goal that you're working on
27:32
at all times. And and that goal could
27:35
literally just be I'm going to work out twice a week the whole
27:39
year for the next three months or whatever.
27:40
Like if it's that simple, that's great.
27:42
OK for other people it might be OK.
27:45
I'm going to, you know, bench press 150 lbs.
27:50
I'm going to squat 200 lbs. Or it might be, you know, I'm
27:53
going to, you know, try like the goals can be like I'm going to
27:56
reduce my back pain to where I don't feel, you know, whatever.
27:59
Like, but I want you to be working on some sort of a goal,
28:01
right? So whichever coach you're
28:03
working with or whichever group you're in or whatever, come
28:06
discuss it with us. Like what specific goal do you
28:08
want to work on? Like we should be asking you
28:10
fairly regularly anyway as clients, you know, like, hey,
28:13
what, what are we trying to work on here?
28:15
You know, how's your body been feeling recently?
28:17
Do you have a specific thing you want to work on fitness wise
28:19
over the next few months? You know, because we can always
28:22
keep the workouts fresh that way, change up the training a
28:25
little bit. And it just motivates us, you
28:28
know, and all of us as individuals, when we work out to
28:31
do better with it, when we have something that we are actually
28:34
shooting for rather than just going in there and moving
28:37
around. We are fired up and we almost
28:39
coach better, not better, but we coach differently when we know
28:43
you have a. Lofty goal?
28:45
Yes, absolutely. We get fired up.
28:47
This is why we did this, to help people change their health,
28:51
their body composition, their autonomy, their independence.
28:54
Like that's why we did this. You know it's not sometimes it's
28:58
not counting to 12. Yes.
29:00
Right. It's not doing that.
29:02
It's it's, it's changing your life.
29:04
Not counting to 12. Well I only count to 10.
29:06
My people only do sets 10 no? I don't even count anymore.
29:09
I just I just you. Just talk and guess like okay,
29:12
maybe do more ups there. That's good.
29:13
All right, You shaking? Yeah, yeah, You know, OK.
29:16
And, and Speaking of like coaching people on yeah, like
29:20
getting more motivated to coach people when we're trying to do
29:22
something that's really challenging or hit a challenging
29:24
goal. Like there's a few select
29:26
exercises always that I love pushing people towards, you know
29:30
what I mean? And obviously, like I, I come
29:33
back to it too often, but like the incline chest press is
29:36
probably like the the main one of them thirty degree 30°
29:39
incline because like I love seeing, obviously there's, you
29:42
know, arguably way more important exercises than that,
29:45
right? And well, much more variety that
29:46
you should do as well. But like, I love seeing when
29:49
people want to challenge themselves and be able to push
29:51
heavier weights up over their head because I feel like
29:55
especially with our clientele, it's an exercise that's so
29:57
accessible to like all of them almost.
30:00
And I, I just have like the technique so down that like
30:06
understanding how to lift a really heavyweight for yourself,
30:10
mentally prep yourself because it starts way before you have
30:13
the weights on your chest and you're getting ready to push up.
30:17
Like, it starts with the way you grab the dumbbells off the
30:19
ground, the way you put them on your knees, you know, the way
30:21
you, like, bring them back. Like, there's all these little
30:23
things in every exercise. And I actually really love
30:26
coaching people through, like, OK, hey, Mike, I know this is 10
30:30
more pounds than you've ever imagined doing on this lift
30:33
right here. Here's what you do.
30:34
OK, Slow down your breathing a little bit.
30:36
Take a couple deep breaths. All right?
30:38
Now lock in, engage those core muscles.
30:41
OK, Strong grip on that bar, strong grip on those dumbos.
30:43
Like I love doing that with people because most people find
30:47
that they can lift like 20% heavier than they would have
30:50
ever dreamed on any exercise, you know?
30:53
Dude, all the things you're saying right now about this
30:55
single lift, right? This is all a metaphor for,
30:58
like, these goals. It really is.
31:00
Yeah. And this is my second metaphor
31:02
and the but. But you think about the setup,
31:05
right? And like the I've never done
31:07
this. I think I might fail.
31:08
It's like, good. That's the whole thing.
31:10
Yes. And the thing I want to have you
31:12
guys all listening, ask yourselves is, would you rather
31:16
fail at a lofty goal or would you rather do nothing different?
31:21
Would you rather stay where you are or fail at something grand
31:26
and land somewhere ahead of where you are now?
31:29
And like, I think we all know the answer, but you got to ask
31:32
yourself those questions. When you think about a goal,
31:34
it's like, I don't know if I can do it.
31:35
I don't know if I can work out three days a week, I'm probably
31:37
going to fail. So what?
31:40
That's the whole journey. That's the only place we grow
31:43
and we learn is through failure. Both on an incline chest press
31:46
and with setting life goals for yourself.
31:49
So shoot for something lofty. It's OK.
31:52
You're probably going to fail. That's the whole point.
31:54
I will not fail at getting stronger than.
31:56
Austin No, no, no, no. You're different.
31:58
I will not fail, I will not tire, I will not falter.
32:02
And I'm not probably. Is that a bad time for bringing
32:04
like a George Bush? Isn't that what he said?
32:06
I can't remember which president said that we will not tire, we
32:09
will not falter, we will not fail.
32:11
I. Was going to say you got to do
32:13
it. When you say it like that, now
32:14
it all rings a bell. We got political.
32:16
Oh, that happened? We held off 40 some episodes
32:20
until now I think. But political?
32:23
Yep. Yep.
32:24
Closing notes, John. Anything else we think we should
32:26
cover, we got the point across. I think so, definitely, yeah.
32:31
Listeners, pay attention. If you're listening to this
32:33
immediately, I am going to be posting my kind of goal setting
32:37
workflow to help you create what I call an unshakeable goal,
32:40
which is just a fancy name, but to help you narrow things down.
32:43
If you're listening to this in the future, then it will be
32:45
somewhere on the Internet. So look it up.
32:48
How to set unshakeable goals? Beautiful.
32:51
Boom. Thanks, Phil.
32:53
Thanks guys. Thank you guys.
32:54
All right, Peace.