Latest / Do Hard Things™ with Siegfried Tiegs / Measure Twice, Cut Once. What get's measured changes.

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Measure Twice, Cut Once. What get's measured changes. · Do Hard Things™ with Siegfried Tiegs

• 0:43
  Speaker 1: All right, welcome back everybody to another episode of the Do Our Things podcast.
• 0:47
  Speaker 1: I'm JTiggs running coach, certified high performance mindset coach.
• 0:51
  Speaker 1: We've got in the studio with us Angie Petran this morning.
• 0:54
  Speaker 1: How you doing, angie?
• 0:56
  Speaker 2: I am doing great.
• 0:57
  Speaker 2: How are you?
• 0:59
  Speaker 1: Doing good for a Monday.
• 1:00
  Speaker 1: I'm going to be honest.
• 1:01
  Speaker 1: I could use some coffee this morning.
• 1:02
  Speaker 1: I could tell it's going to be a Monday.
• 1:04
  Speaker 1: It's one of those.
• 1:04
  Speaker 1: It's a Monday Monday.
• 1:06
  Speaker 2: Dude, I woke up like three times last night and because I had dreamed that, I slept through my alarm and didn't wake up till eight o'clock, which meant not only did I miss the podcast, I was late for work, but I had that same like three times.
• 1:20
  Speaker 2: I woke up.
• 1:21
  Speaker 2: I was like oh my God, what time is it?
• 1:22
  Speaker 2: What time?
• 1:22
  Speaker 1: I'll get to relive that not once, but three times, and it didn't even actually happen.
• 1:26
  Speaker 1: That's what really sucks.
• 1:29
  Speaker 1: No, oh yeah.
• 1:30
  Speaker 1: For me it's the water.
• 1:31
  Speaker 1: It's a 28 day challenge.
• 1:33
  Speaker 1: We're waking up in the middle of the night, like numerous times.
• 1:35
  Speaker 1: I'm getting good sleep, though I'm keeping them with the bedtime and that's been good.
• 1:40
  Speaker 1: We'll talk more about that here in a second, but let's get into today.
• 1:45
  Speaker 1: Well, we'll start over Today.
• 1:48
  Speaker 1: We're going to talk about some of the aspects of the challenge and I want to kind of hone in on Pearson's law.
• 1:54
  Speaker 1: What gets tracked and measured improves exponentially.
• 1:59
  Speaker 1: There's an actual law about that, like.
• 2:01
  Speaker 1: There's like legit research behind it.
• 2:02
  Speaker 1: So we're going to talk a little bit about that.
• 2:03
  Speaker 1: And before we get into that let's talk about, let's do some housekeeping notes.
• 2:09
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• 2:26
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• 2:34
  Speaker 1: It was super cool to see the community talking about our interview with Nick Cleansmith.
• 2:39
  Speaker 1: This episode is sponsored by the Do Hard Things Nation.
• 2:42
  Speaker 1: We're a community committed to living a life on offense, united by a focus on continuous self improvement through mindset and movement.
• 2:50
  Speaker 1: We have monthly challenges that inspire individuals to improve themselves the virtual we have, in person events we have.
• 2:57
  Speaker 1: We offer running coaching plans, mindset training.
• 3:00
  Speaker 1: We've got a book of the month club.
• 3:01
  Speaker 1: So if you want a network, you want frameworks, you want to challenge and accountability, then join us, dohardthingscom, dohardthingsnationcom and join the community.
• 3:10
  Speaker 1: We've got a free Facebook group and if you want to dive deeper, then there's the pro membership and we welcome you.
• 3:16
  Speaker 1: So when you become a pro member, you can get a customized running plan.
• 3:20
  Speaker 1: You get group high performance mindset coaching with journal prompts, you get access to the book club and Academy membership.
• 3:26
  Speaker 1: And yeah, so we said, go to dohardthingsnationcom.
• 3:30
  Speaker 1: We also have some pretty sweet merch over there as well.
• 3:31
  Speaker 1: So check out the latest and greatest.
• 3:34
  Speaker 1: And that is the business end of things.
• 3:36
  Speaker 1: So, angie, we just kicked off this 28 day challenge.
• 3:39
  Speaker 1: How's it going for you?
• 3:41
  Speaker 2: It's going good.
• 3:42
  Speaker 2: I forgot how much I love meditating and that is just not something I make a priority on a on a daily basis, and so the fact that meditation is part of the dohardthings challenge it just.
• 3:55
  Speaker 2: I just feel so much better mentally and physically after I meditate every time, every time.
• 4:00
  Speaker 2: I've never meditated and been like, oh, that was the choice of my time.
• 4:04
  Speaker 2: Nope, it's always like, yep, you really should just do this all the time.
• 4:09
  Speaker 1: Yeah, that's.
• 4:10
  Speaker 1: It's the one that's like kind of a surprising task, that is a game changer, and I'm like my relationship with meditation has been abusive.
• 4:19
  Speaker 1: Let's be real.
• 4:21
  Speaker 1: It's been like I want to do it but I don't want to do it.
• 4:24
  Speaker 1: It's been like it's been very, very forced for a very, very long time.
• 4:29
  Speaker 2: And.
• 4:29
  Speaker 1: I've got like an ADHD brain where it's just constantly swimming and moving.
• 4:36
  Speaker 1: So when I, I know, when I initially like I was frustrated with it, like I think when I, when I initially started doing the meditation, I was just like this is a waste of time.
• 4:46
  Speaker 1: I'm laying here like I've got things to do.
• 4:49
  Speaker 1: I've got better things to do than the lay here to be quiet.
• 4:52
  Speaker 1: I can't even go to sleep when I'm doing this.
• 4:54
  Speaker 1: Like this doesn't even make sense to me.
• 4:57
  Speaker 1: But as I have progressed with it and studied it, and because the one thing that's fascinated me is that they say that 80% of the world's highest performing people have some form of meditative practice and the other 20% of extremely high performing it may not be traditional, but they're doing, they have these rituals that are very similar and meditative.
• 5:18
  Speaker 1: So nearly everyone that's performing well has some form of meditative routine, meditation routine, and so I'm like man, I'm going to really crack the code on this.
• 5:28
  Speaker 1: But the but but to lay there would just I would be so unsettled and I would just get frustrated and I would just quit.
• 5:34
  Speaker 1: And it took me a while to like really understand why it was important and experiment with a variety of different modalities.
• 5:42
  Speaker 1: Before now I'm like you know what.
• 5:43
  Speaker 1: Now it's like now I get it.
• 5:46
  Speaker 1: And now it's like a normalized part of my day, but it may have took me a long time.
• 5:51
  Speaker 2: Well, I remember when you were telling me about dry meditating while driving and I was like Jay, whatever, get out of here and meditate while you drive that someone say and you're like no, for real.
• 6:01
  Speaker 2: And it was like I drove the Springfield this weekend and I did one of my meditations on the way back while I was driving and it was just like it didn't take away from driving it, just, if anything it reduced the stress of driving, like yeah, yeah, yeah, people have to understand there's more than one way to meditate.
• 6:24
  Speaker 1: Yes, and that's part of the journey is educating yourself, and that's being open-minded, and I mean I figured it out through the Boudify app.
• 6:32
  Speaker 1: I thought that was great.
• 6:33
  Speaker 1: I'm like you can meditate while you drive.
• 6:35
  Speaker 1: Let's check this shit out.
• 6:36
  Speaker 1: What do we got here, and it was awesome.
• 6:38
  Speaker 1: It was actually.
• 6:39
  Speaker 1: It's a really good one.
• 6:40
  Speaker 1: I drive quite a bit and I'll turn it on from time to time and it's really good.
• 6:44
  Speaker 1: You can do it while you're working.
• 6:45
  Speaker 1: There's a variety of different ways, so don't poo poo it, you know, and then lean into it.
• 6:49
  Speaker 1: But, to your point, though, it's been a game changer.
• 6:52
  Speaker 1: And yeah, so for those that may not know what we're talking about because you're listening in a different time and space, we have the Do Hard Things 28.
• 7:00
  Speaker 1: It's a 28 day challenge, focuses on eight tasks gratitude, movement, hydration, growth, meditation, recharging and fuel, and there's a tracking sheet.
• 7:11
  Speaker 1: There's a tracking sheet that goes along with it, and the cool thing about this particular routine it's scalable, so it doesn't matter if you're just getting off the couch or you're a seasoned athlete.
• 7:20
  Speaker 1: What I've appreciated about this is you get to set your standard for yourself, and if you go for all three points every day.
• 7:28
  Speaker 1: I mean it's as challenging and 75 hard, in my opinion, and if you just want to go for you know a few points and just improve your life, that's cool too.
• 7:36
  Speaker 1: That's been.
• 7:38
  Speaker 1: The one cool thing about this is it's scalable and it's awesome to see how many people are engaged with it and nearly everyone getting some form of like, some type of improvement from it, which is super cool.
• 7:52
  Speaker 1: The big component of this is the tracking and measuring, which is what Pearson's law is all about.
• 7:59
  Speaker 1: Pearson states whatever gets tracked and recorded gets, or whatever gets measured and recorded increases or improves exponentially.
• 8:09
  Speaker 1: And so what I want?
• 8:10
  Speaker 1: Those that are going through this process, even if you're doing this challenge or not, whatever you're focused on, this could be with your running, your fitness, your, your finances, your relationship, your development, any type of skill that you're proving upon.
• 8:27
  Speaker 1: Tracking and measuring it with some type of system enables you to have data, to see your progress, to make adjustments if things aren't going as well.
• 8:41
  Speaker 1: And Angie's favorite thing celebration.
• 8:45
  Speaker 2: Celebrate the inner and celebrate the incremental improvements.
• 8:50
  Speaker 1: Yeah, so it's hard to it's hard.
• 8:52
  Speaker 1: There's a concept called the gap in the gain.
• 8:55
  Speaker 1: So when people are working towards something and they get frustrated, it's because they're looking at the gap between where they're at and where they want to be and they haven't done the measuring or the review process effectively enough to see the incremental changes along the way.
• 9:14
  Speaker 1: And some people and this happens a lot they get, they are so focused on the gap, they get frustrated and they quit and they try something new.
• 9:20
  Speaker 1: But if they would have had some type of way to measure themselves, they could actually see the incremental change.
• 9:27
  Speaker 1: And so that's kind of a common pitfall for people that are embarking or planning or working towards something, and so having some type of system to measure yourself is incredibly important to do that work.
• 9:42
  Speaker 2: And that's applicable in everything, so that even it's crazy because people get in their heads and they start comparing themselves to someone else.
• 9:52
  Speaker 2: So, number one, it's you against you, right?
• 9:56
  Speaker 2: You should only be comparing yourself to yourself and when you are writing out where you're starting, what your goals are, where you want to be, and then you can watch that, that you got your baseline and then you got step one, step two, step three, if you just celebrate, hey, I did better today than I did yesterday versus I'm not doing as well as Jay, then that should keep you going, that should keep you moving in the right direction, that should keep you moving the dirt, and that's what people forget.
• 10:32
  Speaker 2: And it's just like when I do long runs, like I chunk everything down.
• 10:36
  Speaker 2: I chunk my long runs down into 5Ks.
• 10:39
  Speaker 2: So when I'm running 12 miles, it's like, oh, 1.5ks down, 2.5ks down.
• 10:48
  Speaker 2: I'm not going 11, 10, 9, 8.
• 10:52
  Speaker 2: But whatever works for you, however, you need to chunk it down for you to keep you moving the dirt and seeing that progress and moving forward.
• 11:03
  Speaker 2: But it's just, it's a very simple thing to do.
• 11:07
  Speaker 2: It's something that's often overlooked, but everybody should be doing it.
• 11:11
  Speaker 1: I think that our default is to compare ourselves to others because we don't have a tracking mechanism for ourselves and so we just default.
• 11:20
  Speaker 1: We wing it, and we wing it by looking at other people and then we get frustrated.
• 11:24
  Speaker 1: We look at the gap where we want to be, where we're at, we see everyone else is where we want to be and we're not measuring ourselves.
• 11:32
  Speaker 1: And that, if you just started focusing on measuring and tracking yourself and this is why I think, like you know, as a, as a performance coach and as a running coach helping runners like you know, we've got a, we've got a measurable plan that's in place in a system and you can see and evaluate and update, and that's where my runners get a big breakthrough is because we're actually tracking and measuring.
• 11:58
  Speaker 1: Like you need to have some type of running log or some type of journal, and I think that's why this, this particular exercise, works so well is because people are actually logging and they have awareness of what they're doing and they can see.
• 12:10
  Speaker 1: You know, they can do that assessment after a week of, hey, this went well.
• 12:14
  Speaker 1: Maybe I want to improve.
• 12:15
  Speaker 1: And but if you don't have that metric, if you don't have a ruler or a yardstick, then you're just, you're just winging it, you're just like eyeballing it.
• 12:22
  Speaker 1: You ever try to eyeball something when you're trying to make, like doing some carpentry or something like that, like it just doesn't work for you.
• 12:30
  Speaker 2: Bro, I have been.
• 12:31
  Speaker 2: I have been weighing my food for five years and so many people I know have been like oh, I can eyeball my food.
• 12:38
  Speaker 2: Well, good for you, but I still have a scale and I still weigh and measure my protein out to make sure you know.
• 12:46
  Speaker 2: I mean, I know, listen, listen, linda, don't get all caught up.
• 12:49
  Speaker 2: It's not, it's not exact science, it's not.
• 12:53
  Speaker 2: I ate four ounces of protein and that equals blah, blah, blah calories and that much protein.
• 12:57
  Speaker 2: Listen, there's always going to be some, you know.
• 13:00
  Speaker 2: It's not exact.
• 13:01
  Speaker 2: However, you're in the ballpark and that's where I want to be.
• 13:04
  Speaker 2: I want to know that I'm in the ballpark and that I got enough protein.
• 13:07
  Speaker 2: Period, right, yeah.
• 13:10
  Speaker 1: When you're wanting to make like a legitimate change, like in an area, you got to measure like you have to.
• 13:15
  Speaker 1: You have to because the eyeballing thing just you're not going to get the same level of results.
• 13:18
  Speaker 1: It's that same mindset of I'm going to wing it.
• 13:22
  Speaker 1: Well, that's what got you to the predicament that you're in anyway.
• 13:26
  Speaker 1: So if you really want to make a change and I don't care what it is health, finances, improve your running you've got to track and measure.
• 13:35
  Speaker 1: If you want to get serious about making the change, if you're just going to wing it and half-ass it, well then you're going to get half-ass results.
• 13:41
  Speaker 1: So if you really want to dial it in, then you got to track and measure.
• 13:46
  Speaker 1: And Pearson's law it's a law Like it's, like codified.
• 13:49
  Speaker 1: This is it, it's it.
• 13:50
  Speaker 1: The roadmap is there.
• 13:51
  Speaker 1: You just got to show up and do the work Like it's.
• 13:53
  Speaker 1: If you track it and measured it, it will improve exponentially because you're going to be aware of it.
• 13:57
  Speaker 1: So if you want to wing it, then you're going to get wing it results.
• 14:01
  Speaker 1: So that's it.
• 14:04
  Speaker 1: Podcast is over.
• 14:05
  Speaker 1: Goodbye everyone.
• 14:05
  Speaker 2: Okay, good bye, peace out.
• 14:08
  Speaker 1: We are done.
• 14:09
  Speaker 1: That's that's the point.
• 14:11
  Speaker 1: That's that that is the key takeaway for for today, for the most part, and, yeah, I think, some of the some awareness for me.
• 14:19
  Speaker 1: So, having been away from some of these aspects for a while, this is why I love a good challenge, because it kind of gets you back aware and in tune.
• 14:26
  Speaker 1: I had not tracked I mean, you mentioned, you know, weighing your food.
• 14:28
  Speaker 1: I have never weighed my food before.
• 14:31
  Speaker 1: I am tracking my macros and my calories and I hadn't done that in a while, but it was.
• 14:36
  Speaker 1: It was eyeopening for me to see Because I've been weighing in that aspect of my life for a while.
• 14:44
  Speaker 1: But I'm not happy with my results as of late, like this last year, I've packed on a few extra that I'm like oh, where does where does come from?
• 14:52
  Speaker 1: And I really want to focus on that and that I'm actually thinking about.
• 14:57
  Speaker 1: I'm having some issues with tracking some of my food because I don't know what the weight is like.
• 15:06
  Speaker 1: I cooked a steak the other day from the butcher shop.
• 15:09
  Speaker 1: I don't know if this is eight ounces, 10 ounces or 12, and I makes a big difference when it comes to the steak, like the amount of there's a lot of like macros in the steak and, like man, I really want to dial this in, so I've been thinking about getting more food scale myself.
• 15:23
  Speaker 2: Yeah, and it's.
• 15:24
  Speaker 2: It can seem tedious at first, but once you get into it and you get in the routine of it and the habit of it, you know, I was just gone for ten weeks at school and and I I Actually took my scale with me, dropped it the first night in Amazon myself.
• 15:36
  Speaker 2: Another one it just if you're not tracking and you you don't, you can use, like my fitness pal Listen, we're not sponsored by these, if there.
• 15:46
  Speaker 2: But there's a plethora of apps out there that you can use that will help.
• 15:49
  Speaker 2: You can scan the barcode, you can break it down.
• 15:53
  Speaker 2: Don't let yourself get overwhelmed, don't overthink it.
• 15:56
  Speaker 2: Track your macros, don't try to track every little single thing, and just see where you're at.
• 16:03
  Speaker 2: First, just, you know, do your normal thing, see where you're at, and then you can kind of Start seeing a trend of.
• 16:10
  Speaker 2: Well, you know.
• 16:12
  Speaker 2: So for me, let me just I feel like I'm rambling, but for me I'm tracking this year because I'm trying to reduce inflammation.
• 16:19
  Speaker 2: I have a injury on my lower back and so which is causing inflammation around a nerve which is hindering my running.
• 16:29
  Speaker 2: So for me it's all about I'm trying to pinpoint different things that I eat so I can go back and look and say this is how I felt here, this is how I felt there.
• 16:38
  Speaker 2: Maybe I should cut this out, maybe I should cut that out.
• 16:41
  Speaker 2: But just keep in mind when you're tracking your, your food.
• 16:46
  Speaker 2: Number one don't obsess over it.
• 16:48
  Speaker 2: Number two it's not an exact science.
• 16:50
  Speaker 2: You know, if an app says you should eat, you know 1600 calories a day, and if you eat 1599, you know?
• 16:59
  Speaker 2: Guess what?
• 16:59
  Speaker 2: That's a ballpark.
• 17:00
  Speaker 2: Guys.
• 17:00
  Speaker 2: It's a ballpark.
• 17:01
  Speaker 2: Don't stress over it, but use it as a way to track your progress and track what's working and what's not working for you.
• 17:10
  Speaker 1: Yeah, I Think that's the key, because I find it initially like going back to tracking that.
• 17:16
  Speaker 1: I'll be honest.
• 17:17
  Speaker 1: When I went back into this challenge because we added the macro counting, I'm like, for me personally, like damn it, like I really don't want to do this, like this is so, like the resistance, but now that I'm in a routine of doing it's really not that bad.
• 17:30
  Speaker 1: It's.
• 17:30
  Speaker 1: I track the calories, protein, fat and carbs.
• 17:35
  Speaker 1: I just look at those numbers and I tell you what, having having that those metrics Like we went out to eat a couple times it just makes it easy to pick the right foods and kind of know where you're at for the day and another and you mentioned inflammation I have a lot of stomach like gastro issues this week.
• 17:54
  Speaker 1: No, no stomach issues whatsoever.
• 17:57
  Speaker 1: I'm like man.
• 17:58
  Speaker 1: I feel frickin amazing and that that in itself is a reason to To be in tune with it, because I'm like you know what I could.
• 18:05
  Speaker 1: The diet that I chose through Experimentation has been so easy to follow.
• 18:11
  Speaker 1: It hasn't been.
• 18:12
  Speaker 1: I mean, it's basically a clean eating.
• 18:14
  Speaker 1: I can have carbs, just not bread.
• 18:17
  Speaker 1: I'm from gluten and in breads and I might be gluten intolerant because my, when I'm, if I drink beer or eat some breads or some like processed cheeses, my stomach just I mean it's horrible.
• 18:29
  Speaker 1: It's like, yeah, yes, it's bad.
• 18:31
  Speaker 1: And this week has been clean and I can ballpark a little bit easier when I'm at the restaurant and track things because, like it's not an exact science, like you go to the restaurant, I'm just kind of, you know, but I use the app and I really I mean, some of those apps make it so easy.
• 18:46
  Speaker 1: You get a protein bar, you just scan the barcode.
• 18:48
  Speaker 1: Yeah, it's good to go.
• 18:51
  Speaker 2: So well, yeah, and like when I make it mine, when I'm meal prepping my lunches Usually it's a protein like a chicken and like that.
• 18:58
  Speaker 2: The past few weeks, actually the past few months, I've really just been buying a big organic thing of mixed salad, lettuce, whatever, and you know I'll just grab handfuls and dump it in there and I'm like, okay, one handfuls a cup.
• 19:11
  Speaker 2: You know what I mean.
• 19:12
  Speaker 2: I'm not like pulling out the measuring cup for the greens because it's leafy greens, like if I'm eating more than I'm tracking on leafy greens.
• 19:20
  Speaker 2: I'm good, there, we got to think about you know you want to track your Anything that's like oil based, that has sugars in it, that has to your what you're talking about carbohydrates, your protein.
• 19:31
  Speaker 2: You know Things like that.
• 19:33
  Speaker 2: You know you're like your vegetables.
• 19:35
  Speaker 2: You know, just watch the butter, watch the butter on that.
• 19:39
  Speaker 2: But as far as you know, just your raw vegetables Handfuls.
• 19:42
  Speaker 2: You know it is what it is.
• 19:44
  Speaker 2: Get those vegetables in yeah, absolutely.
• 19:47
  Speaker 1: That's that to getting the vegetables in has always been a challenge for me, but but, yeah, at the end of the day, like the measuring, it's not so bad.
• 19:55
  Speaker 1: You just got to get into the habit in the routine and you got to set up the systems to make it easier for yourself.
• 20:02
  Speaker 1: And, to your point, like you mentioned something earlier about you know grabbing a couple different scales so you just have the tools and the systems that make that make the action easier.
• 20:12
  Speaker 1: So you'll do it more often and it and it doesn't take long before it just becomes like a normal part of your team and it can make such a huge difference.
• 20:21
  Speaker 1: Absolutely, absolutely so, whatever it is in your life.
• 20:27
  Speaker 1: Think about tracking and measuring.
• 20:29
  Speaker 1: I know, even from like I mean, I can't remember the book, the latte factor, a lot of like, just financial books, like they'll be like.
• 20:37
  Speaker 1: Okay, if you want to reign in your spending, get out a notebook and, for every day, for the entire month, write down exactly what you're spending or you're spending it, so you can track and measure and reel it in if you need to.
• 20:49
  Speaker 1: So tracking, if you've ever done like a recipe like a recipe is, you know it gives you the exact amount of ingredients, of what you need.
• 21:01
  Speaker 1: But if you get one of those ingredients off, it can tank the entire recipe, right.
• 21:06
  Speaker 1: So that's why you got to want you want to be, you want to track and get precise before you can be a chef.
• 21:12
  Speaker 1: You know, because a chef can kind of wing it.
• 21:14
  Speaker 1: You got to be a cook and a cook is able to track and measure, because in that process you're going to learn the fundamentals of what you need and that is what's going to enable you to get good enough at the fundamentals.
• 21:28
  Speaker 1: Then you can be the chef, then you can frickin Gordon Ramsay it up and wing it and tell people they suck and everything else.
• 21:34
  Speaker 1: Right, because you know the fundamentals, because you've you figured it out and you can give feedback.
• 21:38
  Speaker 1: And you can because you've mastered it right.
• 21:40
  Speaker 1: But you can only develop mastery through tracking and getting really good at that.
• 21:44
  Speaker 2: So Well, let's talk about something else.
• 21:47
  Speaker 2: Jay, you're a writing coach, so when you develop plans for people, do you have them go balls in the wall and like, okay, I want to run a half marathon.
• 21:56
  Speaker 2: Well then, I'm going to start you out running five miles.
• 21:58
  Speaker 2: No, I mean, you know what I'm saying.
• 22:01
  Speaker 2: Like you give them, you increase weekly by no more than it's a formula.
• 22:08
  Speaker 1: Yeah, it's a formula to prevent, to prevent injury.
• 22:11
  Speaker 2: So it's not, you know, not just talking about food here, we're talking about also writing also all the things yeah.
• 22:19
  Speaker 1: Yeah, I mean there's volume and then there's speed and we work slowly on the volume and then we slowly increase the speed and there's five paces and we track the and there's there's a certain framework and certain percentages, that formula that lays people out.
• 22:33
  Speaker 1: It's the same if you're like, you know, if you're going to the gym and doing strength training, the people that are deadlifting 300 pounds, they didn't get there overnight.
• 22:39
  Speaker 1: You know they make incremental changes.
• 22:42
  Speaker 1: They added, you know, 2.5 pounds, five pounds, you know, to their, to their routine, until they got to 300.
• 22:50
  Speaker 1: We live in this society where we want like, because we see all these transformations, we want like exponential results.
• 22:56
  Speaker 1: That's not realistic and it's not.
• 22:58
  Speaker 1: You can't do that in a week.
• 23:00
  Speaker 1: We're like one week into this challenge.
• 23:02
  Speaker 1: You mean someone else, I mean I.
• 23:04
  Speaker 1: Someone said they were going to throw in the towel in the Facebook group, like don't throw in the towel yet.
• 23:09
  Speaker 1: Now just adjust it and make it measurable for you, but keep going.
• 23:13
  Speaker 1: You're not going to see that like exponential spike.
• 23:16
  Speaker 1: That's.
• 23:16
  Speaker 1: This isn't Bitcoin.
• 23:17
  Speaker 1: This isn't like volatile.
• 23:18
  Speaker 1: You know up and down.
• 23:19
  Speaker 1: We don't.
• 23:20
  Speaker 1: That's what the Facebook and social media will portray.
• 23:24
  Speaker 1: Things are, but that's not the reality of things.
• 23:27
  Speaker 1: Slow and steady.
• 23:28
  Speaker 1: Be the hair on the tortoise right.
• 23:31
  Speaker 1: You got to be the tortoise.
• 23:32
  Speaker 1: You got to slow down.
• 23:34
  Speaker 1: You got to be the tortoise and just see it through.
• 23:37
  Speaker 1: Just show up steady, steady persistence.
• 23:42
  Speaker 1: That's what wins.
• 23:44
  Speaker 1: That's what wins.
• 23:45
  Speaker 2: Well, let me remind, let me just remind some of our, some of our friends out here.
• 23:50
  Speaker 2: I have lost over a hundred pounds twice.
• 23:53
  Speaker 2: It was so much easier to gain the hundred pounds than to lose the hundred pounds, and it took longer, generally, to lose it than to gain it, or at least about the same amount of time.
• 24:04
  Speaker 2: It wasn't an overnight thing.
• 24:05
  Speaker 2: The reason it's sustainable, the reason I'm sustaining it the second time, is because it wasn't an overnight and it was something that I work on every day and you, just you have to, you have to remind yourself, like, don't be the meme, don't be the person that's like I ate good for 24 hours and now I'm on the scale and I want to see results.
• 24:28
  Speaker 2: Don't, don't do it.
• 24:29
  Speaker 2: You need to keep your eye on the prize, the longterm prize.
• 24:33
  Speaker 2: You need to continue with your habits, even if you see a stall for two to three to four weeks.
• 24:39
  Speaker 2: Continue doing what you know is the right thing to do, and then you're going to see payoff.
• 24:45
  Speaker 2: It just you just got to hang in there.
• 24:48
  Speaker 2: You just got to hang in there and keep showing up.
• 24:51
  Speaker 1: And you've got to use more than just the scale as a metric.
• 24:56
  Speaker 1: And I'm reminded everyone of this, like the beginning of the challenge.
• 24:59
  Speaker 1: You've got to take your measurements and you've got to take photos because just it would be like you know, flying an airplane and you're only using, like, the fuel gauge and you're not using any of these other gauges that are incredibly important and, quite honestly, that gauge is not the best metric by itself, but it's just the easiest because it's like laying there on the floor in your bathroom and so you hop up on there and that's easy to do, right, and then we base our whole fitness based on the scale.
• 25:27
  Speaker 1: It's not all.
• 25:29
  Speaker 1: It doesn't paint the entire picture of the injury, especially when people are starting to work on, work out, and they're, you know, they're building muscle because they're in that transition of adding muscle and they still haven't burned off the fat.
• 25:41
  Speaker 1: So they get that spike in weight, but they're actually, they're actually probably making progress, but because they can't see it, they've only used the number.
• 25:49
  Speaker 1: Then they get frustrated, they throw in the towel.
• 25:51
  Speaker 1: So people.
• 25:53
  Speaker 2: I promise you you did not gain three pounds of fat in 24 hours.
• 25:59
  Speaker 2: I pro, I pro.
• 26:01
  Speaker 2: I'm not a doctor, I'm not a nutritionist, I'm not anything but me.
• 26:05
  Speaker 2: But I can tell you right now I have enough knowledge to know when you get on that scale and it goes up three pounds, you did not gain three pounds of fat, I promise you.
• 26:14
  Speaker 2: You have.
• 26:14
  Speaker 2: You are retaining water somewhere and it's due to hormones, or it's due to a chemical balance in your body, or it's it's due to something other than it is not that I promise.
• 26:25
  Speaker 2: That's just not.
• 26:26
  Speaker 2: It's not how our body works.
• 26:27
  Speaker 2: So if you're a person that doesn't understand how your body works in relation to the scale, maybe you should only measure yourself and only look at those measurements weekly.
• 26:40
  Speaker 2: Consider it.
• 26:41
  Speaker 2: I'm just saying.
• 26:43
  Speaker 1: I know a lot of people that drive themselves crazy when they're on their fat loss journey with scale, and it's really bad habit and it's just a lack of knowledge and go seek knowledge.
• 26:53
  Speaker 1: And the challenge that we have now is there's so when it comes to health, I think we've over complicated it Like there's so because there's so many different modalities out there, but people are bouncing around from modality to modality, to diet, to diet, to diet.
• 27:07
  Speaker 1: They're not, they're not sticking with anyone.
• 27:09
  Speaker 1: And that's the key is, you got to just pick one thing and put your blinders up and just focus on the one and just stick it out for more than a week, like we're talking.
• 27:20
  Speaker 1: Like stick it out for a while, like months or however long you need to.
• 27:23
  Speaker 1: And when it comes to the fad diet, you gotta find something that's sustainable.
• 27:28
  Speaker 1: That's critical.
• 27:29
  Speaker 1: You gotta find something sustainable.
• 27:32
  Speaker 1: Yes absolutely but we can go down that rabbit hole all day long.
• 27:36
  Speaker 1: The key takeaway, though?
• 27:38
  Speaker 1: The key takeaway, the message for today is Pearson's Law what gets tracked and recorded improves exponentially.
• 27:46
  Speaker 1: Track if there's something in your life that you want to make a change, of track it.
• 27:51
  Speaker 1: And make sure that your tracking mechanism is not you're incorporating all of the measurement tools.
• 27:58
  Speaker 1: You're not.
• 27:59
  Speaker 1: You're like the pitfall of just using the scale.
• 28:02
  Speaker 1: That's not the only tracking mechanism.
• 28:03
  Speaker 1: Track it, track, track, track.
• 28:06
  Speaker 2: And celebrate the incremental improvements.
• 28:09
  Speaker 2: Don't forget that Anytime you improve, anytime, even just a teeny tiny bit, don't be like.
• 28:14
  Speaker 2: Don't be like.
• 28:15
  Speaker 2: Oh, jay, got all three points in all categories.
• 28:18
  Speaker 2: Oh, I suck.
• 28:19
  Speaker 2: No, look at what you did.
• 28:20
  Speaker 2: Did you do better than you did yesterday?
• 28:22
  Speaker 2: That is a reason to celebrate.
• 28:24
  Speaker 2: Be like pat yourself on the back.
• 28:25
  Speaker 2: Pat yourself on the back.
• 28:27
  Speaker 1: Absolutely stop measuring yourself with other people's yardstick.
• 28:31
  Speaker 1: So pitfall number two don't measure yourself.
• 28:34
  Speaker 1: Use that for inspiration, but don't beat yourself up Like don't because of what I did, like don't compare yourself to me, compare yourself to you.
• 28:43
  Speaker 1: That's why you got to measure yourself.
• 28:44
  Speaker 1: Now, if I inspire you, then great, because those are the people in the group that inspire me and you know I'm trying to beat up.
• 28:49
  Speaker 1: Those are the competition.
• 28:50
  Speaker 1: But that should be fun and friendly.
• 28:51
  Speaker 1: That shouldn't be like oh man, I'm a piece of shit because they do this and I can't do that.
• 28:55
  Speaker 1: That's, that's, yeah, get it.
• 28:59
  Speaker 1: So, speaking of celebration, let's celebrate.
• 29:02
  Speaker 2: Hey, let's celebrate.
• 29:06
  Speaker 1: Ladies and gentlemen on my screen oh, where's she at.
• 29:10
  Speaker 1: Come on, come on, work now.
• 29:11
  Speaker 1: It's not working, come on.
• 29:13
  Speaker 2: Ladies and gentlemen, Jay and Angie, you're on the screen.
• 29:16
  Speaker 1: There we go.
• 29:16
  Speaker 1: Where are we at All right for those listening?
• 29:19
  Speaker 1: I'm trying to pop it up on the screen.
• 29:21
  Speaker 1: Here we go.
• 29:21
  Speaker 1: Is it working?
• 29:22
  Speaker 2: now?
• 29:22
  Speaker 2: Yeah, we just got a black screen and there we go all right.
• 29:25
  Speaker 1: Ladies and gentlemen, oh, this is Nadia Aransdorf and she joined.
• 29:30
  Speaker 1: She's been around the community for a while, but we kicked off the 12 days of fitness and she jumped in and now she's doing the 28 day challenge and what I love about her is that she is leaning in, she's getting after it, and we've had some requests into the because we get the from the Do Hard Things Facebook page.
• 29:49
  Speaker 1: They got to answer the questions.
• 29:50
  Speaker 1: There have been a couple of people that have joined specifically because of Nadia.
• 29:54
  Speaker 1: They want to be like Nadia, which is why they joined.
• 29:57
  Speaker 1: So for being a role model and inspiring other people.
• 30:01
  Speaker 1: Nadia, we just want to say thank you.
• 30:03
  Speaker 1: We're going to send you a Do Hard Things shirt and you're this week's weekly spotlight winner and we appreciate you getting after it, showing up every day posting about what she's doing, and she is inspiring other people to be like Nadia.
• 30:18
  Speaker 1: So, in the world full of Karens no offense to Karens be like Nadia If you're a cool Karens I apologize, yeah.
• 30:29
  Speaker 2: But yes, thank you, nadia, thank you.
• 30:31
  Speaker 1: You're awesome.
• 30:32
  Speaker 1: And it's absolutely, we love it and I just love the just.
• 30:38
  Speaker 1: The community in general with this particular challenge has just been on fire, like I mean, it's just been really inspirational to see everyone leaning in getting it on.
• 30:47
  Speaker 1: I mean, this challenge.
• 30:48
  Speaker 1: There's something really kind of cool about this one, like it's of all the challenges that I've done and I'm not I mean, I guess I'm partial to it because we created right so but I love the scalability.
• 30:59
  Speaker 1: I love just seeing the spectrum of people that are engaged, all walks of life, all different like backgrounds, and it's scalable and challenging to everyone and they're getting great results, results in areas that they weren't expecting to get results and that's been super cool and so we appreciate that.
• 31:21
  Speaker 1: So, Nadia, keep shining your brilliant light and motivating others.
• 31:24
  Speaker 1: We appreciate you.
• 31:25
  Speaker 1: Yes, and that's it.
• 31:27
  Speaker 1: Wherever you're out in the world, we hope you have a kick-ass Monday and, yeah, that's it Getting after it.
• 31:35
  Speaker 2: I mean, there's always one thing left that you can always do, which is also part of the Do Hard Things Challenge Doing something, doing an act of kindness, a random act of kindness for a stranger, like guess what?
• 31:50
  Speaker 2: That could be a smile man.
• 31:51
  Speaker 2: You could put a smile on somebody's face.
• 31:52
  Speaker 2: Go forth, put a smile on your face.
• 31:55
  Speaker 2: Don't forget to make someone else smile as well.
• 31:59
  Speaker 1: Angie, even when you're not here, I'm like, what would Angie say?
• 32:01
  Speaker 1: Angie was saying Mr Simone, I've been saying that, yes, that's a powerful.
• 32:06
  Speaker 1: It's a powerful, powerful message.
• 32:09
  Speaker 2: Hey man, I was leaving the grocery store yesterday and there was this little man and he unloaded his car and he was about to push his cart all the way across and I was like, who can I?
• 32:17
  Speaker 2: I was like, oh hey, can I take your cart back?
• 32:19
  Speaker 2: And he was like, yeah, thanks.
• 32:26
  Speaker 1: Awesome.
• 32:26
  Speaker 1: I've done some random acts of kindness.
• 32:28
  Speaker 1: I remember when I had to have the conversations for part of 75 Hard and people would be like they just didn't know how to take you.
• 32:33
  Speaker 1: Like what do you want from me?
• 32:34
  Speaker 1: Like get away from me.
• 32:35
  Speaker 1: Like you can see the block and you just try to.
• 32:37
  Speaker 1: Then you kill them with kindness and it's just like you just leave them like an aw.
• 32:41
  Speaker 1: It's actually pretty fun.
• 32:43
  Speaker 2: Yeah, okay, taking souls with kindness, sorry.
• 32:46
  Speaker 1: Yes, yes, have a good gas day, do hard things.
• 32:48
  Speaker 1: We'll see you guys in the next episode.
• 32:50
  Speaker 2: All right, bye guys.