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3 Things Successful Fitness Clients Do · SOTA Personal Training Podcast

• 0:01
  Ladies and gentlemen, welcome to the SODA Personal Training
• 0:05
  Podcast. We help busy adults get strong
• 0:07
  and fit and stay that way for a really, really long time.
• 0:11
  I'm Coach Sean and I'm here with no one today.
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  It's just me. Coach Phil was going to be here,
• 0:16
  but he had some more important stuff to do.
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  And this is going to be a totally unscripted one and a
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  relatively short one because I don't have a ton of time.
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  So there's a lot of things that are up in the air here.
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  It's unscripted. There's literally no outline for
• 0:28
  this one. There's the thing that we charge
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  the podcast recording device with is not even plugged in.
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  So this should could just it might not even work.
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  You know, it might just like die on us and this might never
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  happen. And anyway, here we go.
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  You know what I want to do? I think off the top of my head
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  here is I want to talk about three things that successful
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  fitness clients do, three things that successful people, people
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  who come into the gym here and really have good success and get
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  really good results do. OK.
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  And I'm going to try to just, yeah, I'm, I'm basically winging
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  it here. OK.
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  It should be fun, but I want to talk through this.
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  Just some some things that I've seen people have success,
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  success with some strategies that you can use.
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  And yeah, so hopefully you'll take some good stuff away from
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  this and apologies in advance if you hear any background noises.
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  We've got our our infamous coach Blake in there training a couple
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  clients right now. He's probably yelling like he
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  usually is. So you might hear some Blake
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  background noises. Apologies for that.
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  If that happens. Love you, Coach Blake.
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  And let's get into it here. The first thing, the first thing
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  that I can think of, and it's going to sound really like
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  cliche and obvious, OK, but, but like, but hang tight cause the
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  third one, the third one of these 3 is going to really
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  surprise you. OK, the first thing that
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  successful fitness clients do is they trust the process and stick
• 1:55
  with it for a relatively long period of time.
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  OK? This is not just, this is not me
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  trying to like sell you on like, OK, you got to train with us
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  forever, right? You got to, you got to work out.
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  You want you as a client forever paying hundreds and thousands of
• 2:06
  dollars for us. It's not really because of that,
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  right? It's just the reality that for
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  the most part, you won't get really, really quick results in
• 2:15
  fitness, right? If your goal is, let's say your
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  goal is to lose 50 lbs, right? And you have this crazy
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  ambitious goal that you want to do that in two months, right?
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  I'm not going to tell you you can't do it 'cause you can do it
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  depending on, you know, your body composition right now.
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  Like you could do it, but I can almost guarantee it wouldn't be
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  in a healthy way. And you would probably lose more
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  muscle than you lose body fat and it just wouldn't be good for
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  you. And then you would probably gain
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  it all right back. OK.
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  And I know you've heard this before, and I know you've like,
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  you've heard this 1000 times before, but before you just
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  totally hang up and say, ah, this podcast is useless.
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  This guy's telling me a bunch of stuff I already know, like I
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  want to tell just like a couple little anecdotes here.
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  OK, so you know, 1 is, you know, there's a woman that that has
• 3:02
  been training here for, I'm not going to mention names.
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  She probably knows who she is. She listens to this, but has
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  been training here for about a year now and has lost between 75
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  and 80 lbs right throughout the course of the year.
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  And she's done a great job. And, and the thing about it is
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  she hasn't done anything that would be considered like crazy
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  or, you know, that anybody can't do.
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  All she's done is she's trained 3 * a week for 30 minutes, for
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  30 minutes. Like this is the crazy thing.
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  Most people think you're going to need to work out an hour
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  every day to get in shape. Whatever.
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  Not the case case. She's done 3 workouts a week,
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  Monday, Wednesday, Friday for 30 minutes.
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  And other than that, you know, just didn't go crazy with the
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  diet, you know, just ate decently, right.
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  Was mindful of what she's eating and we also have she, she uses a
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  standing desk now at work. She definitely knows who she is
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  now. She's listening to this and
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  she's done a great job with everything.
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  And like I said, this has been, it's an hour and a half per week
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  of her time, right? Is invested in training because
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  she trusts the process. She trusts that the three
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  workouts per week for 30 minutes, once again, just 30
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  minutes, just 30 minutes 'cause she doesn't have that much time.
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  She's busy, right? 30 minutes, come do the workout
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  and then have decent habits outside of the gym.
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  And that's all it's gonna take to lose 70 to 80 lbs in the
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  course of the year if you're that person who needs to lose 70
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  to 80 lbs, right? So this is just, this is just
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  one example. And the thing I want you guys to
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  take away from this is it's little incremental changes, OK?
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  Little you know, it's not like you rewrite your entire life
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  just to try to lose a certain amount of weight 'cause that's
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  not gonna work. That's how you do like the quick
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  fix and you try to lose 20 or 30 lbs in one month.
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  And maybe you do, but then you gain it all back.
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  You do like a frickin juice cleanse for the entire month and
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  you didn't need any actual food. You lost some fat, you lost all
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  your muscle, you probably started having other health
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  problems too. And then you gain it all back
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  next month because you binge eat.
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  OK, Like a lot of us have been there, right?
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  So that's not the way to do it. The way to do it is just make
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  some gradual changes, start a program that you can commit to
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  and then just stick to it. Just stick to it.
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  Trust the process. Trust the process.
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  OK? Now the second thing, I mean,
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  realistically, I could give like 30 different things that
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  successful fitness clients or successful fitness people do.
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  The second thing that I'm going to talk about today is they they
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  trial and error. We trial and error.
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  I should put myself in this category too, because I'm
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  someone who always trials and errors a lot of things in terms
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  of maybe even less in terms of the way I work out and more in
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  terms of the way I eat. I mean, like for me, I'll just
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  throw my personal like fitness journey in there.
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  And this one is it like I, so I grew up with a lot of
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  gastrointestinal digestive issues, right?
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  And it took me, heck, I mean, it took me till I was early 30s to
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  really get a decent handle on this.
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  Like I spent a lot of my late teens and 20s just having like
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  the whole 9 yards. And you go to the doctor and
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  they'd be like, oh, so you got IBS, you got irritable bowel
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  syndrome. And you're like, what's that
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  mean? And the doctor's like, well, it
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  means your bowels get irritable. It means your stomach hurts, you
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  know, and you're like, well, why does that happen?
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  And they're like, come back and see me next week or so.
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  You know, I'm not trying to knock the doctors here, right?
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  Like they know what they're doing, but it's like, it's hard.
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  You get that irritable bowel syndrome diagnosis, right?
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  It's like, OK, what am I supposed to do about it?
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  And you're like, no, no. And so then you have to go
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  through a lot of trial and error to figure out what am I going to
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  do to solve these issues? Because anybody, anybody who has
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  quote UN quote IBS, irritable bowel syndrome or any other
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  gastrointestinal issues over time, you know that like the
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  rest of life does not matter, OK, You could have a trillion
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  dollars and be living out on a yacht in Croatia and have
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  servants bringing you food at all hours of the day.
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  And if you have irritable bowel syndrome, like your life sucks,
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  OK, It doesn't matter what you were doing.
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  It doesn't matter who you are, what your status is in life,
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  what you do. Life sucks if you have
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  gastrointestinal discomfort and your body doesn't feel good.
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  And this applies to all, all, you know, ailments, aches and
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  pains, right? If you got back pain, it doesn't
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  freaking matter, OK? You could be the richest
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  bajillionaire in the world and if you got low back pain all day
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  long, your life sucks and you don't like it.
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  OK, So you got to solve those physical issues first.
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  Like This is why I would advocate for most people.
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  Like, you know, I probably shouldn't even say this cause
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  none of you guys are looking for me as you're like your life
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  mentor, are you? Is that what you want?
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  But like, to be successful in life, what we need to do is we
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  need to 1st get out of physical pain, you know, 'cause most of
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  us have some sort of a physical pain, OK?
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  And like if we don't have physical pain, we have deep
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  emotional pain. But Phil probably is not gonna
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  let me talk about your deep emotional pains in this podcast.
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  So let's keep it to the physical pain for now.
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  OK, so, you know, if you have physical pain, you have to find
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  a way to solve your physical pain, OK?
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  And so This is why, you know, the exercise, the diet, the
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  lifestyle is like the most important thing.
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  It's cliche, but none of the other stuff matters if you don't
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  get that in order, right? So like in my case, I had to
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  experiment a lot with diet to figure out actually what works
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  for me, OK? And what makes it so my body
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  feels good and I don't have all these symptoms that I suffered
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  from, you know, throughout my late teens and 20s, right?
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  And it's still is not perfect, but it's a lot better than it
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  used to be, right? And not to get into all of the
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  weeds on like, you know what I changed and like the diet that I
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  tried and things like that. But like I trialled and erred a
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  lot with diet to see what feels good for me.
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  Now, this can be done like in the case of diet, you might
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  trial and error as a way to try to, in my case, relieve
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  gastrointestinal issues. You might trial and error with
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  your diet as a way to see what gives you the best body
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  composition, what helps you lose weight the best, what helps you
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  maintain muscle mass, what helps you not feel bloated, what
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  whatever the heck it is, right? But you can trial and error with
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  a lot of different things as long as you keep keep a few key
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  principles in mind, like as it relates to diet, if you're just
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  trying to lose weight or improve your body composition, you're
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  going to want to get a decent amount of protein and you want
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  to be in a little bit of a calorie deficit.
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  OK. But with that being said, you
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  know, might there might be different food groups that work
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  better for different people. For some people like me, I put
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  myself in this category. Things like red meat and eggs
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  are great. My body feels great on them as
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  opposed to certain other foods that don't sit that well with
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  me. For other people, you know, you
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  might not react as well just gut wise to things like red meat,
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  you know, whatever. Like I'm, I'm getting tuned to
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  the weeds here, but see what works best for your body within
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  certain parameters. And what I mean by certain
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  parameters is in general, it's probably best to shoot for
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  mostly like a, a Whole Foods diet, right?
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  That includes a decent amount of protein and some fibers and
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  vegetables and things like that. You know, you don't want to just
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  be going to frickin Dairy Queen and Culver's all day and getting
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  the Oreo Blizzards like that's, that's mostly a no go for
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  everybody. But within the categories of
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  things that would be considered decently healthy foods, you
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  might have to trial and error and figure out what works best
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  for you. You also trial and error with,
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  you know, what time should you eat?
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  You know, should you have a Big Breakfast?
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  Does your body feel better if you if you don't have a
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  breakfast, maybe an intermittent fast works good for you just
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  because then it compresses your eating into a 8 or 9 hour
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  window. And then it's you know, it's
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  hard for you to overeat calories, something like that,
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  right? So there's a lot there.
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  But the reason that I say trial and error is because No2 bodies
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  are exactly the same. And so you, you, you take what
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  general advice is good advice, like do some exercise, eat some
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  protein, eat mostly Whole Foods, get some sleep.
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  And then from there you go and say, OK, now let's figure out
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  the best details of what actually works for me is the
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  best meal for me in the morning, You know, a bowl of oatmeal with
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  some Greek yogurt, is it some eggs?
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  Is it, you know, what is what, what does my body feel best on
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  'cause they're all healthy options, right?
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  But what does my body feel best on?
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  And what do I seem to get the best results on?
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  How do I feel when I'm working out, if I eat right before I
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  work out or if I go into the workout fasted like all of these
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  little things. OK, so you know, just just
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  little things to keep in mind. Trial and error, trial and
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  error. OK, now #3 number three, trust
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  your coach, especially if it's Coach Blake.
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  We love you, Blake. I usually take a lot of shots at
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  Blake in this podcast, but in this one, I'm not going to do it
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  too much. So trust your coach for the most
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  part with most of the big picture stuff.
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  But once again, never treat it as gospel, right?
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  This is, this comes back to #2 which is the trial and error
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  thing, you know, Because once again, what works perfectly for
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  one person might not work perfectly for you based on your
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  exact situation, right? Everybody is a little bit
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  different. Everybody's body reacts to
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  different things. Everybody has a different level
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  of stress. Everybody has a different type
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  of job. Everybody has different
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  circumstances. OK?
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  So while the coach's general advice is always gonna be
• 12:10
  usually good for you and for most people, you still want to
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  play around and you want to experiment with what works for
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  you. OK, now you know, I told you
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  guys there was going to be 3 tips.
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  And I guess maybe I lied because it's really all kind of two,
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  right? Number two and three kind of
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  blend together. But this is what happens when
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  you do a podcast and you have absolutely no, you know, you
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  know, you have no plan for it. You have no outline, right?
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  But with that in mind, since I got about 5 minutes here, let me
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  just rant on a few more things for you guys since hopefully
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  that's useful for you. I would say that just big
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  picture, if you're trying to improve your health and fitness
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  overall, you know, whether that means just shedding a few
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  pounds, whether that means pain relief, feeling better, whatever
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  you want to keep a couple of key things in mind, OK?
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  And you know, I feel like Phil and I have said this about 1000
• 13:00
  times already on this podcast, and you've probably already
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  heard it 1000 other times elsewhere, but it's worth
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  repeating cause often times as human beings, we're stubborn and
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  it takes 1001 times for us to get something through our heads
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  and make a change. OK?
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  You really need to focus on three key areas, OK #1 being
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  movement, AKA exercise #2 being nutrition and #3 being sleep.
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  And you need to establish habits that are that you can sustain
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  sustainable habits. OK, So as it relates to
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  exercise, this is where I come back to that client I was
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  talking about at the beginning, right?
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  Three times a week for 30 minutes, OK.
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  And she lives like 2 minutes away from here, so it's pretty
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  easy. It's like 34 minutes out of her
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  day each time. Three times a week, you know, Do
• 13:43
  you think you can commit to that 'cause I think most people can.
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  I think most people can make that that work.
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  Three times a week for 30 minutes, right?
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  And then like the other little changes she made in her life
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  were pretty simple, just, you know, a little bit more protein
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  in her diet and, you know, using a standing desk instead of a
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  sitting desk for a couple hours a day, right?
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  Little simple changes, right? So little simple changes in
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  terms of how you move your body and how much you exercise,
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  right? With nutrition, it's the same
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  thing, OK? Very rarely am I going to tell
• 14:11
  one of you guys to, you know, whip out your, your MyFitnessPal
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  app and track every little macro nutrient that you ever eat, even
• 14:17
  when you're going out to your friend's birthday party and I
• 14:19
  want you to bring food and Tupperware.
• 14:21
  No, no, no, no, I don't want most of you guys to do that
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  'cause it's not sustainable, OK? If you tell me you need to lose
• 14:27
  12 lbs within three weeks 'cause you got a trip coming up or
• 14:31
  something and you gotta look good in a bikini, sure, I'm
• 14:33
  gonna tell you, Track every last freaking calorie that you eat
• 14:36
  and don't go over by one, OK? But those are rare, extreme
• 14:40
  cases, OK? So make sustainable changes to
• 14:43
  your diet, right? Prioritize protein, prioritize
• 14:46
  vegetables and even fruits, right?
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  Prioritize what we would consider the whole natural
• 14:50
  foods. It's funny, 'cause somebody
• 14:52
  called me out the other day saying like, well, what is a
• 14:53
  whole natural food? And I'm like, uh, why do you
• 14:57
  have to ask these questions that are actually legitimately kind
• 15:00
  of hard to answer and define very clearly?
• 15:03
  And you got me. You trapped me in that one.
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  OK, The definition of a whole natural food is actually a
• 15:08
  tricky 1 to pinpoint. And us as fitness coaches, we
• 15:10
  might all have a slightly different definition, but you
• 15:13
  get the point, right? Don't go to Dairy Queen and eat
• 15:14
  the Blizzards. Don't, Don't eat the Twizzlers.
• 15:16
  Don't eat all that. Did I say something about the
• 15:18
  alcohol? Don't drink the alcohol.
• 15:19
  Don't drink. Don't get crunk this weekend.
• 15:22
  Does anybody still say get crunk?
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  That was like a Little John thing from the early 2000s.
• 15:27
  Limit your alcohol intake, folks.
• 15:28
  And then with sleep, it's the worst part, right?
• 15:32
  It's the worst part because it's so, so inconvenient.
• 15:35
  Like for most people, it's just if you got kids, like
• 15:37
  realistically, you're just not going to sleep that well or that
• 15:40
  consistently, right? And then if you don't have kids
• 15:42
  and you want to have any like fun in any social life, well,
• 15:44
  then you're also not going to sleep that well or that
• 15:46
  consistently. And that's fine.
• 15:48
  But remember, the further you deviate from a consistent sleep
• 15:51
  schedule of 7 to 9 hours a night, going to bed at roughly
• 15:55
  the same time every night, seven days a week, the further you
• 15:58
  deviate from that, the harder it's going to be to get results.
• 16:01
  OK, so if you just deviate, you know, by saying like on the
• 16:05
  weekends, for example, you know, you stay up until 1:00 AM
• 16:07
  instead of like 11:00 PM or whatever time you go to bed
• 16:10
  during the week and you do that twice a week and you still sleep
• 16:12
  in a little in the weekends. Probably not the worst thing
• 16:14
  ever, right? You're not gonna get amazing
• 16:16
  results, but you'll be fine right?
• 16:18
  Now, if your sleep is like, I slept 3 hours on Tuesday night
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  and then 14 hours on Friday, and then I didn't sleep Saturday
• 16:24
  night 'cause we went to Cowboy Jacks.
• 16:25
  I I always use Cowboy Jacks as the dumb like reference of the
• 16:28
  bar you might go to in Minneapolis.
• 16:29
  It's not even that good of a bar but you get my point.
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  The further you deviate and the further off your sleep is, the
• 16:35
  less likely you are to get good results.
• 16:37
  OK so I guess my time is almost up.
• 16:43
  I hope that this 17 ish minutes was useful for you guys and that
• 16:48
  you learned something. I think I did OK for having
• 16:50
  absolutely no plan whatsoever. Just keep some of those tips in
• 16:53
  mind. And if Phil was here, he would
• 16:55
  probably do like a shameless plug and be like, come join SODA
• 16:57
  personal training if you're not a member.
• 16:59
  So I'll I'll just say that come join SODA personal training if
• 17:02
  you're not a member. If you already are, stop in the
• 17:04
  gym, say hi. All right, thank you guys.
• 17:07
  We all love you all and we will talk again soon.
• 17:09
  Peace.