Latest / SOTA Personal Training Podcast / 5 Things We Know About You

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5 Things We Know About You · 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 long time.
0:09
I'm Coach Sean here with coach Phil.
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How we doing, Phil I'm. Good.
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Good, good. Today, dear listener, we're
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gonna talk about 5 things that we know about you.
0:20
Yes, you dear listener. OK, what the heck are we talking
0:23
about here, Phil? Well, I've mapped out a few
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times through my training cure how many hours and sessions I've
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led and it's, I think it's almost been like 15,000 hours of
0:34
sessions. We learn a lot about you guys
0:39
and the human condition, if you will.
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So today we want to share things that we know about you.
0:44
Maybe you know these, maybe you don't know that we know this
0:47
about you, but some big things to help, you know, be candid
0:52
about this coach client relationship and really help
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maybe break the barrier to help you, you know, be more
0:59
transparent with us so we can help you get better results.
1:02
Exactly. Yeah.
1:03
I mean, the thing you can think about as we go through these
1:05
things is like, Oh yeah, I guess I didn't realize that about
1:09
myself. Maybe now with that realization,
1:13
I can just change this habit a little bit.
1:15
You know what I mean? Like it's all it's all just
1:17
about little little mini habit change.
1:19
We talk about how to get better at, you know, fitness, health
1:21
and everything involved in it. So, you know, we're just trying
1:24
to raise awareness here. And maybe just maybe, but I
1:27
doubt it. Maybe maybe some of you will
1:29
listen and be like, you know what, I'm an exception to that
1:32
rule, OK, with their they think they know about me.
1:33
They don't know me, they don't know me, OK.
1:36
But I bet that we do know a lot about you.
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So here are five things OK that we know about you.
1:42
You started the first one with a bang.
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Yeah, yeah. Drop drop bomb on them.
1:45
Number one is we know that you lie about your nutrition to us.
1:50
We know it. We know it.
1:51
We all know it. Even Coach Blake knows it.
1:53
We all know it. We know that one or two drinks,
1:56
maybe 3:00 to 5:00, maybe more. We know that I cooked means I
2:02
cooked something once maybe, right.
2:06
So we just know that the truth lies somewhere in the middle,
2:09
right? And it's because I know what
2:11
happens because we don't want to say I, I really screwed up.
2:14
I did not do well this weekend. I've heard some clients say that
2:17
they'll be transparent. They're like, oh, no, I'm way
2:19
off track. Yeah, yeah, yeah.
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But the rest of it is, you know, people want to, we all want to
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be like praised. We want to be like celebrated
2:26
when we are off track because you guys aren't in on the
2:29
weekend or, or there's a week off.
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I think we all have some fear of like judgement even from us as
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coaches who you all hopefully know.
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We all love you tremendously, but we still know there's some
2:40
fibbing going on. Yeah, and, and one, one thing to
2:44
keep in mind here too, is like part of it when I, when I say
2:47
like we know you're lying about your nutrition.
2:50
It's not like I'm like mad at you, OK?
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It's not like I'm mad at you 'cause I'm over here doing like
2:54
perfect nutrition. And why is Butch or or or
2:57
Jenner, whoever her name, but why is she not doing perfect
3:00
nutrition? No, what I mean is like even us
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as coaches and me more than anyone, like I'm all down for
3:06
like tracking nutrition and things like that.
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Like when you tell me that you did, you know, X&X perfectly for
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a period of a full week, right? Like I track everything
3:16
perfectly for a week and I absolutely hit my exact protein,
3:20
calorie, protein, carbs and fats targets for like the full week.
3:23
I'm like, no, you didn't. Like I can't do that.
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Nobody's ever done it like 100% perfectly accurate, you know?
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So like if you were to tell me like, OK, I was trying to eat
3:33
2000 calories and yeah, this one day I had 2150 and then the
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other day I had like 19130 and the protein was like pretty
3:41
close, but a little off. I'm like, OK, I can't believe
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that, you know, but it's impossible to do it like 100%
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perfect basically. Sometimes that's part of the
3:48
learning journey with this stuff too, is, is we'll log stuff and
3:51
be like, that's exactly what happened.
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But then we find out later, well, maybe our tracking was
3:56
off. Maybe we weren't actually
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tracking. We were just, we just feel like
4:00
we ate well, those sort of things.
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And we're like, OK, sounds good. But in the back of the head we
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always know because that's just the reality of, of how the up
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and down this whole process is. This whole journey is it's not
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linear. And so we know that there's
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always fudge factor, if you will, of actual fudge.
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I don't know where that came from, but first, first.
4:22
Pawn of the day. Yeah.
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But here's the thing, like with nutrition, with tracking, OK, So
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like tracking your nutrition, you're trying to change your
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body, you're trying to burn body fat, maintain muscle mass.
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This is most people's goal, OK, You're trying to do that.
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Like, yes, it's helpful to be as accurate as possible and to
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track things as often as possible, OK.
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Like if you want the best results, the best thing that you
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can do then is track as much as possible.
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OK. Now with that being said, you're
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never going to be able to do it perfectly.
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I've never done it perfectly. I don't know anyone who's ever
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done it perfectly. And that's OK.
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But like the closer that you can get to doing it pretty well and
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pretty consistently most of the time, the better results you
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get. OK, because what's the mistake
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that most people make? They try to track food for a few
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day, few days, and they're like, Oh my God, like not only is this
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overwhelming, this frickin sucks.
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I have to like weigh foods and look up in this stupid app like
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how you know how many calories in this?
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What the heck was the serving size?
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Like this is horrible. Like I'm not living life like
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this OK? And most people give up on it
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because it's either too tedious or whatever the whole thing.
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But like, honestly, This is why I tell people not even
5:24
necessarily to try to be perfect with it sometimes because the
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key is just like to build some awareness around it and try to
5:30
create something that's sustainable for yourself.
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Even if it's just like, OK, I'm gonna track my calories
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diligently for a week. That way I get an idea of where
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I'm at, realize the little adjustments that I have to make,
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and then maybe go from there, not necessarily tracking
5:46
everything going forward, but making a few small changes to
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the way you eat, you know, things like that.
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So. Little, little levers, and
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that's in part of this journey is little lever here.
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All right. And we learned this.
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Let's implement that. It's you're stacking on habits
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and skills like anything else that's good in our lives.
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It just, it comes from rigorous, consistent practice across a
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lifetime. OK, like to ask someone to learn
6:10
how to play the, the, the trumpets, right.
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And they never picked one up before.
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Be like, did you practice? It's like, yeah, practice.
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All right, let's hear, let's hear your play.
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And we're like, OK, all right, we're getting there One thing at
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a time. Yeah, exactly.
6:24
Yeah. Should we move on?
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OK, so we were harsh right out the gate.
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We know you're lying to us about your nutrition.
6:30
We lost everyone. We Yeah, get out of here.
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We were mean right to start, OK, We're going to be very nice on
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#2 even though you might also not want to hear this, OK?
6:38
Number 2 is we know that you're stronger than you think on quite
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a few exercises or just in life in general.
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Sometimes waste way stronger. Yes, yes, yeah.
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I mean, I see people all the time like, you know, pick up a
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set of like 10 or 12 LB dumbbells to do like a set of
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chest press and like, so come on now.
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Like, like, you know, like you're an, you're an adult who
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like played sports before, you know, like, wait, wait, do like
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at least the 20s or 20 fives. Like most people will quite
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often be able to do twice the weight that they think they can
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on an exercise. That's very, very common.
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You know, people, people squatting like a kettlebell,
7:19
sumo deadlift. They got like a kettlebell on
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the ground. They're going to stand up with
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it. And they take like the blue one,
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like the 26 pounder. No, no, no.
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I mean the the. Original No No.
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No, so there's the blue 26 pounder and there's the blue 97.
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Most people should be doing the 97.
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Like a lot more people should be doing the 97 than they think.
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But I'll see like a lot of people like, you know, pick up
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that like blue kettlebell to do like a kettlebell deadlift.
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And they're like a relatively like athletic looking person,
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you know, you know, that comes into the gym and I'm like, what
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are we doing with? That thing, hold your horses,
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get to get clearance before you. Pick up the greener, Yeah?
7:51
No, no, no. You still think I'm talking
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about the 90s? No, no, no.
7:54
I mean they should get clearance to do lightweights.
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The standard should be the heavy one.
7:58
Yeah, OK, that's fair. Yeah.
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Yeah, people. Bottom line is Phil and I
8:02
confused ourselves, but people lift too light in general, OK,
8:05
People are lifting too light. You need to lift heavy.
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Obviously, if you have pains, injuries, you know, we want to
8:09
avoid those. We want to avoid certain
8:11
movements that would make it worse, right?
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But most people on the the majority of exercises, if left
8:17
to their own devices in a group training setting, are doing like
8:20
half the weight that they should probably.
8:21
A lot more work on us. We're like hold on, hold on.
8:23
Yeah, yeah, I don't need to use. That's all I did most Sundays
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when I do the large group session, I'm like that more
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weight, more weight. I just grab it and put on the
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floor. Here you go.
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Take the old one. They roll their eyes.
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But that's that's our job to help fine tune things.
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But. But some of you guys probably
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know that you can do a little bit more.
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And we're all wired for convenience and for ease.
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I think that is part of the human condition.
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We are wired to seek comfort. And we're in a gym, right?
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So it's like that still comes in with you guys sometimes.
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I don't want it to be uncomfortable.
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Yeah. So you're gonna grab the light
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one and hope that Sean doesn't see.
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And Sean always sees everything. He's like, he's like the Lord of
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the Rings Saurons. What's up?
9:03
Yeah, yeah, yeah. What's up?
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Blake Blake is the one who actually sees everything.
9:09
He's got GM eyes in the back of his head.
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Hey, don't touch that marble. Don't.
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Hey, there's our cable. We're using that cable.
9:14
Whoa, whoa. Sorry, Doctor Blake.
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Blake is like coaching 12 people at once.
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Yeah, yeah, yeah. And still, somehow they're doing
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a very phenomenal job with one client he's actually scheduled
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with. But he's.
9:23
Yeah, yeah, he's always scanning.
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Blake's running the whole show. That's right.
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Yep, he's got 12 eyes. So we tore that wall down when
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we renovated, tore that wall down so we can see Direct Line
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of sight all the way down the gym except for in the office
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bathrooms. And Blake could see through that
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wall anyway. He's got that X-ray vision,
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right? That's right.
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No, but it's true. Like sometimes you almost like,
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I feel like even when I say it in the group sessions because
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every like, you know, large group and small group, I'm
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always yelling to people, I'm like, hey, if you get done with
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your first set and it's not that challenging, bump that weight up
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for the next set, right? But I feel like it still doesn't
10:02
get through people's heads. You know, like sometimes what
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you need to do is just like literally stop everything all at
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once and just do like 5 seconds of silence.
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See there it was 5 seconds of signs.
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OK, so now we got people listening again, because I know
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there were some people that were just like listening in the car
10:21
and they had like they had like tone because this is what
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happens when I listen to podcasts too.
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You realize you're not paying attention to shit, you know?
10:27
But then like the sound goes off like wait, what?
10:30
What? OK.
10:30
Oh no, did it drop? What?
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I mean, not that you were paying attention anyway, but no, what I
10:34
was telling you guys, what I was telling you guys, OK, before we
10:37
use the silence tool is sometimes we literally have to
10:40
like stop the whole session. Like cut the he was like off and
10:44
be like everybody pick up a heavier weight, lift a heavier
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freaking weight. Yep, right, Yep.
10:50
So that's the deal. You're stronger than you're
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stronger than you think. Yeah.
10:53
Well, and why is that? There's fear of injury, right?
10:55
That's a very legitimate one. I got an old injury.
10:57
I don't want to, you know, exacerbate something totally.
11:01
I think a lot of our clients, adults in general, if they were
11:06
athletic and when they were a kid, it's probably been a number
11:09
of years since they've played soccer or done something like
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really rigorous. And so, you know, our our
11:15
thought of being athletic starts to go away.
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And if we're in a different body at 40 than we are at 20 and even
11:23
25 or 30. And so that's one thing.
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And the people who've never really played sports really
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don't think have an identity of like athletic.
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Like I can push myself. I am someone who pushes myself.
11:34
Yeah. But that is just a mindset
11:36
shift. So that's all it is.
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You know, it's about jumping over that, that fear, that
11:42
hurdle, because the that psychological barrier, if you
11:46
can, if you can continue to progressively overload your
11:49
body, you're going to get a measurable amount of confidence
11:51
from that. This should be the toughest
11:53
thing you do all day long, right, physically.
11:55
And that helps with all the emotional and psychological
11:59
stresses throughout the day because I know they're in there,
12:01
too. Yep.
12:02
You'd be like, yeah, but I I lifted that 97 LB kettlebell
12:06
today, so what's the big deal? Exactly what's the big deal?
12:10
Exactly what's #3? #3 is that we know that we want
12:18
this more than you most days. Back to negative, Yeah, yeah,
12:23
yeah. This one, I'm actually kind of
12:24
curious to hear your thoughts on.
12:26
You just go take it away. So as coaches, obviously we're
12:29
interested in exercise science, nutrition, like psychology and
12:34
habit forming and bettering ourselves and the people we're
12:37
coaching and everyone around us. So much so that a lot of our
12:42
clients come in just because we again, care about you and love
12:45
you dearly is that we so badly want you to, to do what we're
12:49
telling you to do and follow our advice because we know it's
12:51
going to move the needle. We know it is.
12:53
It's, there's not a doubt in our mind.
12:56
And then we know that when you walk out the door that that
13:00
advice floats away to the wind. A lot of days now I understand
13:06
we're, we're busy, it's hard. It feels like we're stacking on
13:09
more and more, but a lot of times, you know, when we, we
13:13
talk through goals and some, sometimes people just feel good.
13:16
They're just like, I'm just coming in twice a week.
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That's enough. But we want, we want you to do
13:21
really great things. We want you to feel better and,
13:23
and really level things up. And so a lot of times we, I
13:28
think at our core want this, want your goals for you more
13:32
than than you do. Most days, not every day,
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there's certain days where we are many very, very impressed by
13:40
dozens and dozens of clients on a regular basis.
13:42
But I think that's our job and that's why we exist is we do
13:45
want it. We just want it to match your
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guys's level of motivation. Yeah, most days.
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This is almost like a reflection moment for me as a coach, you
13:55
know what I mean? Because oh gosh, I'm trying to
13:59
like think through it in my head cuz OK, I'm just thinking about
14:02
this out loud on the podcast. All right, everybody listening,
14:05
this is just gonna be me spitballing.
14:06
And this is almost like, this is like stuff I shouldn't even like
14:09
say out loud on the podcast. This is like between me and
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Phil, like off camera, but we're just still on.
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We still got the mics on. Like, you know, it's almost
14:15
like, OK, because we know that that like most people only pay
14:19
for personal training at this point because of the
14:22
accountability. They're like, I know I don't
14:24
really want to do it. Like it's good for me.
14:26
I kind of have to do it. So I put a session on the
14:27
calendar with Sean or Clara Roan or whatever.
14:29
Like, like they just know that that's the only way they're
14:32
going to do it is if they have to show up for somebody, right?
14:35
And maybe like, they enjoy a little bit of like the
14:37
interpersonal interaction, you know what I mean?
14:39
But like, I guess sometimes I forget like how often how how
14:44
truly like most people, not only do they not want to do the
14:48
exercise, you know, they don't want to come do the workout.
14:51
But then, and this is where I'm going to drop the bomb on you
14:54
guys listeners. But then they actually don't
14:57
even care that much about the goals that we set in the sense
15:00
of like, you know, I even tell them like straight up, I tell
15:03
you guys on here, like in terms of especially if your goal is,
15:05
you know, body fat loss, body composition change, 70% of it is
15:09
what you do outside the gym. The workout's maybe 30%, your
15:11
nutrition's another 30%, your sleep's another 30%.
15:14
And there's 10% of some other little lifestyle things.
15:16
But like, it's mostly what you do outside the gym.
15:18
And I'll like tell people straight up so many times, like,
15:21
OK, you need to do this, this and this, eat this way, do this
15:23
way, change these little habits, you know, find a way to sleep
15:26
better, whatever. Like, and then like 90% of
15:29
people just like don't make those other changes and like,
15:33
and, and it's still fine because the fact that like, you know,
15:37
some of you were listening and probably like, well, what the
15:41
hell, Sean? But, but like, it's, it's
15:43
actually still fine though, that you don't make those other
15:47
changes because of the fact that you at least stick with the
15:50
workouts. We're getting a decent result.
15:52
Like you're not going to get your best result ever if you
15:54
don't make any changes outside the gym, but you're still going
15:57
to get stronger. You're still probably going to
15:58
move better, You know, you'll have better body composition
16:01
than if you do no workouts and eat like crap and sleep like
16:05
crap, you know, So like, but I think for me, like, you know,
16:08
the whole we want this more than you want this thing.
16:11
It's just that it's like people don't really want to change that
16:15
bad to where they'll change that many aspects of their life, but
16:18
they'll at least, you know, at least be serious enough to show
16:20
up two to three times a week to the gym.
16:22
Yes, you know, so maybe that's it.
16:25
Look, guys, we know that fitness is not your top priority most
16:30
days. I get it.
16:31
Totally fine. Yeah.
16:32
And the only reason I think this is important to say is like, as
16:35
coaches, we, we actually, we expend a lot of our energy
16:39
trying to motivate you to get to that next level, knowing that it
16:42
might not be the right time. There will be a day you do it
16:45
long enough, you might say, you know what, I think I am going to
16:48
start logging my food. I think I'm going to do that and
16:50
see what the effect is. And we are so lit up.
16:53
We're like, let's go, let's do. It.
16:54
Yeah, yeah, yeah. But it does contribute to a lot
16:57
of burnout for coaches, especially in a one-on-one
16:59
environment, Right, Cuz it's like it does.
17:03
I mean, you know, it's like here we put all this work together.
17:06
I used to handwrite like meal plans to AT.
17:09
I'd write type. Them I still do it.
17:12
Some I still do it. But now I only do it if I have
17:15
full conviction that someone is going to follow it because it's
17:18
so much. More OK, but we do it for
17:20
different reasons now because I'll still do it for like, you
17:22
know, one in every 20 clients or whatever.
17:24
We'll finally request that they'll just come to me and say,
17:26
like, I think I just need a very specific like meal plan, you
17:31
know, just tell me exactly what to eat and we'll have even, I'll
17:33
have even gone through like the, well, just track your macros.
17:36
You know, you get to pick what you we'll have gone through like
17:37
different things. This will be like 6 months or a
17:40
year into training, right? A client will be like, I think I
17:43
just need you to write me up a, a meal plan and it'll be like a
17:45
relatively serious client, you know what I mean?
17:48
So I'm like, all right, deal, let's do it.
17:51
Even then, I I know in my head it's not going to work for more
17:52
than five days, but like. That's my job.
17:55
I'm like. I'll whip one up.
17:56
I can whip one up real quick. That way I got that liability.
17:59
Like, hey, I did what you said. I know you're not going to do
18:02
it. Like, I have never in my life
18:05
had someone follow an exact meal plan.
18:07
Never. OK, I've had a few clients who
18:10
are really, really serious about their goals who will follow,
18:13
follow the macro nutrient plan. You know, of eat 2000 calories,
18:16
160 grams of protein, 160 grams of carbs and 55 grams of fat
18:19
every day or whatever the hell it would be like.
18:21
I've had a few who will follow something like that, mostly to
18:23
AT the percentage is low. I mean, it's like 5% will follow
18:28
that to AT but at least like the point is.
18:30
So then you might ask, OK, well then Sean, what the hell kind of
18:32
a cochar you if 95% of your clients won't do what you say?
18:35
Well, here's the thing though. The 95% that don't do exactly
18:38
what I say, do something that's more in the middle that at least
18:41
get a little bit of a benefit. Like maybe they're more aware of
18:44
like the amount of protein and fiber they eat.
18:46
You know, where they have a general idea that like, oh shit,
18:49
I was eating like 3700 calories mostly of junk food before.
18:53
So now they take it down somewhere in the 2000 and
18:56
something range. You know, it's all about like,
18:58
OK, here's the perfect plan. Let's go from where you're at
19:01
now and at least go a couple steps up from that, yes?
19:05
Right. Our job is to to set that
19:07
cadence right, show you here's the path.
19:09
And as long as we're just a step or two ahead of you, maybe it's
19:12
6 extra 7 steps Sunday, but we know that you're still going to
19:17
be further than when you started.
19:19
It's always going to be a net positive.
19:21
But but yeah, again, this all to say like, yes, we know this
19:26
stuff is hard and we know certain days we're like, come
19:28
on, we just want you to do this. We know what it's going to have,
19:31
the effect it's going to have, but, and that's just the way it
19:35
is, that's our job as coaches is to put stuff out there and
19:40
pretty regularly get disappointed it's not being
19:42
followed, but that's the way it is.
19:44
Yeah. It's, it's kind of like physical
19:47
therapy, right? Like no one wants to do this
19:49
stuff. They're like, OK, go do this
19:50
when you get home, right? They're like, yeah.
19:52
And they take the old sheet of old printer paper with grey
19:55
exercises with the band and they're like, OK.
19:57
And they go do it every day. Immediately fold it up into the
20:00
side of their corridor for six months until you clean it out.
20:05
That's what often it is, but if you keep a regular cadence, it
20:10
will eventually come to fruition.
20:14
You should see Doctor Blake just rant to clients about the other
20:17
be like, yeah, Bill, did you do your PT exercises?
20:19
Yeah. Did you do some of you guys
20:20
listening to picture Blake's look, the look on his face, the
20:22
hands on the hips, hands on the hips, the smirk.
20:25
Did you do your PT exercise like I was telling you to do?
20:27
Bill? Did you do them?
20:28
I gave you all these exercises to do at home.
20:30
I told you to do it every day for a month.
20:32
How many days you do it? 0 days.
20:33
Nope. Nope.
20:34
Nope. So sad we didn't want to put
20:36
this one on camera because I wish everyone could see what you
20:39
just did. But then they still do come back
20:41
to see Blake. They still come back to train
20:42
with Blake because it's fun. But they didn't.
20:44
That's. Because we're we're pulling you
20:46
along. Yeah.
20:48
This is Ice Mountain. We're making up Ice Mountain.
20:50
OK. We've got the studded tires and
20:51
we're yanking. But you don't have any treads in
20:53
your tires and you're not pedaling.
20:55
You're not pedaling. And I'm like God.
20:57
Damn, come on, give me a couple. Of pedals, Yes.
21:00
Yes. So anyway, do it.
21:03
Do as we say. Do what we say honestly.
21:05
And I need, I need the tangent again here because like, I know
21:08
you got two more things coming up still, but like, honestly,
21:11
guys, This is why. Well, because one of the things
21:14
that we're actually not talking about, we didn't make one of
21:16
like the five points or the five key things is, you know, I've
21:19
learned to to not over promise people things anymore because
21:24
most people will not get great results.
21:26
OK, Like the great results that you hear about, or let's say the
21:29
person you know, that's it is, you know, 190 lbs, they're 5
21:33
foot 6. I guess it could be male or
21:34
female, but right, maybe. And like you want to drop 20 to
21:38
25 lbs and have like a shredded 6 pack or something like that
21:41
within the course of like 4 to 5 months, you know, And like on
21:44
paper, like, well, yeah, this is easy.
21:46
We bang, bang, bang. We work out three or four times
21:48
a week. You know, we get into A400500
21:50
calorie deficit per day. We eat enough protein, we get
21:52
enough sleep, bang, bang, bang. Perfect world.
21:54
This all works out, right? Like, once again, it's like 1 in
21:57
100 people, if that will pull it off OK.
22:00
And again, guys, I'm not trying. I'm not trying to say this to be
22:04
like, you guys all suck. Like, what I'm trying to say is
22:07
most people just have other priorities, OK?
22:10
Like take me for example. Yeah, I prioritize fitness in
22:12
some ways. I haven't prioritized my
22:14
financial life enough yet to become a millionaire.
22:17
You know, some of you guys have prioritized that, right?
22:20
And have become millionaires. Great.
22:21
OK. What I'm saying is life is all
22:23
about tradeoffs, OK? So if you really want to have,
22:25
if you're, you know, 25 lbs overweight and you really want
22:28
to have that 6 pack within 5 or 6 months, OK, great, you can do
22:33
it. Then it has to become a priority
22:35
and the things that you're prioritizing now have to somehow
22:38
go down to a lower priority and that's going to be very
22:41
inconvenient. Like there is a reason that you
22:44
know, stage bodybuilders or the people you frickin follow on
22:47
Instagram, right? With their 6 packs and whatever.
22:50
Like their life sucks, you know that right?
22:53
Like there's no fun whatsoever. Shit like no fun whatsoever.
22:57
Like trust me, having never been quite that, but like having
22:59
lived fairly close to it in the sense of like eating and
23:02
sleeping in a very disciplined way, there's no fun all right?
23:05
Like it's not fun at all if you want to do that.
23:07
So like if you want that super lofty goal, great.
23:11
You got to eat super regimented meals four to five times per
23:14
day. You got to have your calories
23:15
dialed in and you got to sleep in a certain way and you got to
23:17
train in a certain way and you got to do it for a relatively
23:19
long period of time. No way.
23:21
It is. No kids, no marriage, no travel,
23:25
no fun. But again, but This is why I say
23:28
to most people, like we tell you the perfect path to get those
23:31
perfect results and then we say, OK, ideally we're probably going
23:35
to meet somewhere in the middle, OK, we want to get you in good
23:38
health and everything like that, right?
23:40
But just realistically, you don't actually want to look like
23:43
the six pack having person that's on Instagram.
23:46
No, right? No, it's not worth it.
23:48
And, and where you land on that spectrum, that's where the stuff
23:51
outside the gym, that's what moves that needle up and down.
23:54
You know you're going to be up from 0, but we don't know.
23:57
Is it 10%? Is it 90%?
23:58
Is it 50? That part is up to you.
24:01
And that's that all comes down to why you want to to do it in
24:06
the first place. Which I think goes into our 4th.
24:09
If there was ever a perfect what a Segway Segway, that was it.
24:13
Go ahead, Phil. #4 the thing that gets you started is
24:17
definitely not the thing that's going to make it last.
24:19
Yep, the goal that gets you started is not the goal that's
24:22
going to keep you in it, right? Well and well.
24:25
OK, what do you think then? The most common goal for getting
24:27
people started is let's finish. When I first started, there was
24:32
a lot more about the I just want to lose some weight and that's
24:36
still a factor. People say that, but they say,
24:39
but I know I need to get stronger, right?
24:41
And I don't know if I get stronger, I'll probably also
24:43
lose weight, things like that. Or, you know, sometimes it's,
24:48
it's a trip, it's the wedding, it's a, you know, it could be a
24:51
health scare, right? That's those are three really
24:54
big ones, some sort of body comps and related thing, a trip
24:57
or event or a health scare sometimes too.
25:00
Yeah, yeah. But those are the ones that that
25:03
tend to get people to commit to. And it's often an aesthetic
25:08
thing for a lot of those reasons.
25:09
Sometimes I want to look a certain way.
25:11
But then the thing that keeps you going will either be like
25:13
the feeling you get from the workout itself or just feeling
25:18
stronger in life in general. And like, here's the here's Then
25:21
the other thing that's really interesting is, and this is I'm
25:24
as guilty of this as anyone in fitness and in life in general,
25:29
right? Is it's so hard, especially now
25:32
in this like social media society that we live in and all
25:36
of our brains are just like it's so hard for us to stick with one
25:40
goal for more than about two weeks.
25:44
Like I myself have struggled this.
25:46
I'm getting a little bit better. I'm getting a little like even
25:48
in my own fitness, honestly, people might say, like, Sean,
25:51
you look like you just like do fitness all the time.
25:53
Sure. But like, I always have, like my
25:55
goals are like switching too often, you know what I mean?
25:59
Like one month I'll be like, I want to be stronger than Austin
26:01
next door. And then like the next month
26:03
I'll be like, I want to run another track, meet, let's go.
26:06
Do you really think those goals go mutually well together?
26:09
Not perfectly. Do they really?
26:10
You want to be the freaking Hulk and Usain Bolt at the same time?
26:14
And you're 36 years old with mediocre speed genetics?
26:18
Really, really. That's what's going to happen.
26:22
Like, OK, and this, I got to bring X-Men back onto this
26:24
X-Men. Oh, that's right.
26:26
Yeah, let's mention his name. We've, I even post something in
26:28
Instagram. Pete, shout out to Pete.
26:30
OK, He, he, we can mention his name now.
26:32
All right, Pete and I call him the X-Men, right?
26:34
He's the one. He's, he's, he's great.
26:36
Like he's a great client and he's always got, he's got so
26:38
many different goals going on at the same time, you know, and
26:41
it's, it's great because I'm like, I don't know which one of
26:43
these we're supposed to focus on, but we can't get all of
26:45
them. We can't get all of them at the
26:46
same time. It's like, OK, I want to get
26:48
stronger. I want to get my muscle mass up
26:49
a couple pounds. I want to get my body fat down a
26:51
little later. I want to do the Murph in May I
26:53
love you Pete, by the way, I love peace swear to God, I love
26:55
Pete. It's great.
26:56
And then he wants to so we were doing arm wrestling today, okay?
26:59
We posted an Instagram story. Well, I wasn't arm wrestling
27:01
him, but you know he does that right?
27:04
Okay, didn't know he arm wrestles.
27:05
What? Yes, he has an arm wrestling
27:07
table at his house. Okay.
27:09
Pete's been a member for years. How has this not come up?
27:11
No. You got to, you got to talk to
27:12
him more often. Yeah, yeah.
27:14
Look at the Instagram story today.
27:15
There's him. He's holding an 80 LB dumbbell.
27:17
Look at it right now. I'm going.
27:18
To watch it right now. Watch it right now.
27:20
This is sick. I was trying to do this, you
27:22
know, and like I take, I try to build my biceps right in my
27:25
form. I was like, I'm supposed to have
27:26
some arms too, but like nothing compared to Pete.
27:28
He's holding up an 80 LB dumbbell just like slowing it
27:33
down and then kind of curling it up.
27:35
There we go. Phil's, Phil's watching the
27:36
Instagram story right now. This is great.
27:40
He's an 80 LB dumbbell. You guys check out the Instagram
27:43
story if you're listening, he's just smiling while he's curling
27:46
an 80 pounder. There you go.
27:48
I wish you guys could. You guys should turn on our
27:51
Instagram while we're on the. Podcast.
27:53
Oh my God. There you go.
27:55
You hear that Pete? Phil thinks you're going to snap
27:56
your humorous. I'm not.
27:57
I'm going to snap your humorous. I would not arm wrestle Pete.
28:00
OK, honestly. No, no.
28:01
I'll try. It so love it.
28:04
We love Pete because Pete's very serious about his fitness, but
28:08
he still falls into, like, every one of these categories,
28:10
especially the fact that he's got, like, too many different
28:12
goals going on at once. You know what I mean?
28:13
Like, yeah. Because we all want it all.
28:15
He wants, he wants to have everything we've all been.
28:17
Conditioned in this day and age, we've been conditioned to like,
28:20
you can have it all very quickly, very fast, and you
28:24
don't have to do much for it. So we're used to being like, oh,
28:27
I want to watch this show. Now I want to watch this show.
28:30
Exactly. Exactly.
28:31
There's no commercials anymore, OK?
28:34
There's no commercials in fitness anymore.
28:36
And there needs to be. Yeah, You just got to sit there.
28:39
You got to sit there and do it and watch the commercial and
28:42
can't wait for the other good part to come back on.
28:46
That's all gone now. We all got too many goals.
28:49
You got to get bored once in a while, like with my kids.
28:52
Like kids don't know how to be bored, right?
28:54
They're like, what? The commercial like on like
28:57
YouTube, there we go. Like what's that like?
28:58
It's commercial. They're like commercial like it
29:02
was raised on commercials. OK, Yeah, well, commercials used
29:05
to be good, though. But like, back when people used
29:07
to watch the Super Bowl commercials, you know, they're
29:09
terrible now. Nobody.
29:11
Watched I can't remember the last 2-3 years, if there was
29:13
even one that was remarkable. Yeah, yeah, exactly.
29:15
Well, it messes with my day too. When I get like, I'm listening
29:18
to Spotify and then ads, come on.
29:19
I'm like, come on, some of you guys probably just experienced
29:22
that, you know? Yeah, I'd be like driving in the
29:25
car, trying not to touch my phone while I drive.
29:26
Be like a Spotify ad. You gotta be kidding me.
29:30
Luckily, we're not begging up. You gotta be.
29:32
Sponsored ads yet on this one so you guys get crisp clean.
29:35
That's true. OK, I suppose that's true.
29:38
Dude, I think so. I think I'd have no idea.
29:41
No one's paying us so. We should have Pete come out of
29:45
the podcast. Pete, I would love to have.
29:47
I actually talked to him about it one day.
29:49
Yeah. First, he's got it.
29:50
He's got it. If you're listening.
29:51
Pete, you got to. You got to set one goal.
29:52
You know we got to set one goal, right?
29:54
We can't, can't get the fastest Murph time, be the strongest
29:57
bench presser in the gym and win an arm wrestling competition and
30:00
lose 10 lbs of body fat all at the same time.
30:02
You know, we can't do it all at once.
30:04
Got to start cutting one more thing.
30:05
Start cutting one. Yep.
30:08
Love you, Pete. Yeah.
30:09
Hope he comes on. But so, yeah, that, that is a
30:12
huge, huge, huge component, right, is the shifting goals
30:15
and, and all that. But what keeps people anchored
30:17
is I think they discover things, right?
30:19
They, they discover the power of a positive community.
30:23
They discover the power of feeling stronger and have a more
30:27
energy and less aches and pains. They discover that their
30:29
identity actually, oh, I am a gym rat like one of her clients.
30:34
She has not lifted more than 10 lbs since until she was like 62
30:39
I think, right? And she's a gym rat.
30:42
She loves it. She's a small group 2-3 days a
30:44
week, something like that. And she's like, I had no idea
30:48
that I would actually love going to the gym this much because
30:51
people think it's sometimes different than what it is,
30:54
especially like, 40 Plus. They're like, yeah, gyms, high
30:58
school kids in the lab, Coach Blake's everywhere.
31:02
That mustache, yeah. Oops.
31:04
So people discover different things and they're like, you
31:07
know what? I had this goal.
31:09
I want to do XYZ, lose 20 lbs. But I feel awesome and I like
31:12
coming here and that is enough to keep me consistent.
31:16
Yeah, that's everything. What's #5 we know about you that
31:22
what are you? What did you lose track on the
31:24
sheet? Here no, this is also this is
31:26
like the it's a good segue 1. Yeah, yeah.
31:29
Yeah, we know most of your decisions are driven by emotion
31:31
and convenience more than logic. And that's why you lied to us
31:34
about your nutrition. Because it's all emotion based
31:36
eating folks. You don't want to say what?
31:39
Excuse me? I gave you the Yeah, I told you.
31:42
I told you what was 50 grams protein, 40 grams carbs and 12
31:45
grams fat. You.
31:46
Didn't follow the. Emotional route.
31:47
You went the emotional route and went to McDonald's for the a
31:50
double cheeseburger, could you? I didn't tell you to do that.
31:53
Yeah. Listen, this is how we are, this
31:56
is how we're wired. We're we're wired for
31:58
convenience and ease. That's why the lighter weights
32:01
just look a little bit more appealing.
32:02
And when that Big Blue kettlebell looks not so fun as
32:05
the little 1. So you know, that's where you
32:09
know, skipping workouts after stressful days, that's where it
32:11
gets easy that that gets easy to do.
32:14
It gets easy to order take out when you're tired.
32:18
It just gets easier to choose comfort in the immediate time
32:22
and space than it does to choose a long term goal or a feeling
32:27
when we're 60 or 70 or 80 years old, even though we know what
32:31
that's going to look like if you don't change something right
32:33
now. So that's just an important
32:36
thing to know about the human condition, right?
32:40
So that maybe once, once more often than not, we are making
32:46
one decision that pulls us towards that more long term
32:49
route at the expense of immediate comfort.
32:52
Thank you for listening to my Ted Talk.
32:58
That's good. Yeah, let's go to a break.
32:59
Yeah, yeah, yeah. Got to a commercial.
33:01
Yeah. So, you know, design your
33:04
routines, your environments to tell make this all more
33:07
sustainable so that we don't have as many opportunities to do
33:10
that. Right.
33:11
This. This is where the prep comes in
33:12
handy. You know, taking some time to
33:14
meal prep, taking time to schedule your workouts, making
33:16
it more autonomous and easy so you don't have to decide, am I
33:20
going to go to the gym today? Am I going to do it?
33:23
I don't want to. I'm tired.
33:25
I get it. I get it.
33:29
OK. Those big ones.
33:31
There was one more I was going to put and it was funny.
33:33
Oh, number six. We know we don't read our
33:36
emails. Go on for a second.
33:39
That was just the back. I'll be right back.
33:42
We got our our equipment fixer upper no.
33:46
He walked away so. Problem.
33:47
Problem solved. No, I was just joking cuz.
33:51
We don't know the emails. Yeah, yeah.
33:53
I mean, sometimes we send a. Little I know they don't read
33:55
the onboarding guide because they're like how do I do this
33:57
with this? Session.
33:58
Listen. And that is all.
34:00
For all these other reasons we know it's like information.
34:03
Read this please. Yeah, man.
34:04
That's why they download the app when they get here.
34:06
I'm like get your phone out here, scan this thing app now,
34:09
then it's done. I'll give you guys a pass on
34:11
that one man. Like even it's so hard because
34:13
even if you do like a monthly like purge like I do of like
34:16
unsubscribe from like so many different things, it's still
34:19
even on like your personal e-mail plus you probably got
34:21
like another work e-mail. You got like 4 separate e-mail
34:23
accounts. Like the number of emails you
34:25
get per day is like 400, you know?
34:27
So like how could you possibly have time to read fills like you
34:29
know what I mean? It's just, it's like this is
34:31
always tell people all the time, like the number one skill all of
34:34
us have right now is like message management, you know,
34:36
like notification message management because like,
34:39
regardless of who you are, like you're always bombarded.
34:41
It doesn't matter if you're flipping burgers for $15.00 an
34:45
hour or whatever minimum wage is now at the burger shop or if
34:48
you're like the CEO of like a major company.
34:50
Like all of us get bombarded by all these messages every day on
34:53
our phone and there's like no way to stop it.
34:56
Like you can play around with these things.
34:58
I'm holding my phone in my hand and like, you can adjust your
35:00
settings all you want, but they're still coming.
35:02
It's just like there's a new wave coming every day, no matter
35:05
how you set this up and so. There's been a higher than ever
35:09
requirement for efficiency with time and whatnot cuz I struggle
35:14
with this. There's so many pop ups.
35:17
I mean, like these family chats, I'm like, oh, so and so is
35:19
having a procedure done and like also slacks popping off.
35:23
Someone needs a membership adjustment.
35:24
And like my kids like, I don't know, got poopy underwear at
35:28
school. I'm like, OK, so I encourage you
35:31
all if you struggle with that to schedule, you know, deep, deep
35:36
work time blocks where you, you know, for a couple hours it's do
35:40
not disturb. It's not even near you, your
35:42
phone, and maybe you are just doing emails or whatnot, but
35:45
that's all about time management and that's something we can all
35:48
get better at. But there's a science to that
35:50
now there really. Is.
35:52
Oh, absolutely, yeah. And hey, part of it can be.
35:55
Just come in for your workout and put your phone up in one of
35:58
the cubbies and don't look at it for 30 to 45 minutes.
36:00
I think that's a huge reason. This is your meditation right
36:03
here. That's they come in, no one
36:05
needs me. They know I'm working out.
36:06
No one's going to bother me. I know one person who always
36:08
comes here for that reason. I, I mean specifically, but
36:13
there's, you know, yes, he's not the only one.
36:15
That's right. That's right.
36:18
Well there you go guys. You know the last two closing
36:22
notes I have is 2 things, right? Clarity is kind.
36:25
So being clear on what we know about you and you know what you
36:29
know about what we know about you helps us make forward
36:32
progress. Because the other two big take
36:35
away statement I want to make is that all progress starts with
36:37
the truth. So we got to know, we got to
36:41
know where you're at. So talk with us about what's
36:42
going on and what's realistically there and know
36:44
that even if we give you a goal that it might not be 100%
36:48
followed by by you or anyone else we give it to.
36:52
And that's OK. That's not judgement, that's
36:54
coaching and that's that's what we do.
36:57
So no hard feelings. Yep, this time.
37:00
Yeah, that's good. Yep, any.
37:03
Closing notes, Sean. No, no, I think we're good for
37:06
today. Yeah.
37:07
All right. All right fam, we'll see you in
37:08
here soon all. Right peace.
37:10
Peace and love.