Latest / Bomb Life / Why Lasting Change Takes Longer Than You Think with Melissa Vogel |306

Transcript

Why Lasting Change Takes Longer Than You Think with Melissa Vogel |306 · Bomb Life

0:00
[SPEAKER_00]: This is not a malicious of local statement, but I have said it before that change and progress equals motivation.
0:07
[SPEAKER_00]: When you have progress and you see that change happening, that's gonna light a fire into your ass.
0:13
[SPEAKER_00]: So when you have something happening in your life, if you're trying to do a diet, if you're trying to go to the gym or you have a trainer and you're not seeing something working fast enough for you, we're like whatever, and we let it go.
0:23
[SPEAKER_00]: It doesn't motivate us at all.
0:25
[SPEAKER_00]: It does that exact opposite.
0:26
[SPEAKER_00]: So here you were already struggling.
0:28
[SPEAKER_00]: You're trying to do something new and it's like some results but it doesn't happen fast enough for us.
0:33
[SPEAKER_00]: That messes with your head and then you will band and ship before you even know it.
0:51
[SPEAKER_00]: Welcome to the Bond Life Podcast where fitness, vines, and real talk collide.
0:55
[SPEAKER_00]: This is it just about workouts.
0:56
[SPEAKER_00]: It's about transforming your body, mind, and life.
0:59
[SPEAKER_00]: Get ready for unfiltered conversations, expert advice, and the motivation you need to level up in every way.
1:18
[SPEAKER_00]: Hey, everyone.
1:19
[SPEAKER_00]: Welcome to the bomb life podcast.
1:21
[SPEAKER_00]: I'm Alyssa Volgle your host.
1:23
[SPEAKER_00]: Welcome to the show.
1:25
[SPEAKER_00]: I have decided to steal my own mic back and I am doing a solo episode today.
1:29
[SPEAKER_00]: I'm super excited because we're starting off January the new year.
1:33
[SPEAKER_00]: I wanted to come in here right and just kind of like.
1:37
[SPEAKER_00]: take over my own joke and just kind of give a couple things to really hard and really truthful.
1:44
[SPEAKER_00]: So we all can start with the new year with honesty and truth.
1:48
[SPEAKER_00]: So we can start this new year fresh and really have a deep understanding of why we might have behaved a certain way in 2025 and years prior to that and then help we can truly make change.
1:58
[SPEAKER_00]: Now today is not like
1:59
[SPEAKER_00]: one big coaching or therapy session that's not that's not my goal all but I do want today to get your mind thinking and the wheels spinning and just if you can just be honest with yourself today really listen to the different topics that I'm going to talk about and just be like fuck I think she's right this might be the reason why I haven't moved forward this might be an area where I'm stuck.
2:24
[SPEAKER_00]: That's all I ask.
2:25
[SPEAKER_00]: I just want honesty today and if you have questions or concerns or if there is a topic point that I hit on and you're like, yes, that I totally can relate to what you're saying Melissa send me an email where we love getting emails from you guys it's Melissa Vogel at gmail.com you can also send me a DM to that's totally fine, but I want to hear what points that you're like that spoke to me.
2:49
[SPEAKER_00]: Before I go any further, I want it to let you guys know because this is going to be huge on January 13th.
2:57
[SPEAKER_00]: You have an opportunity to interact live with me 6 p.m. Pacific Standard Time.
3:02
[SPEAKER_00]: So that means central.
3:05
[SPEAKER_00]: That will be eight and then east coast it'll be nine.
3:07
[SPEAKER_00]: Now we're doing this a little bit later for east coast and even six p.m. You know, it's kind of a little bit later in the day.
3:12
[SPEAKER_00]: I'm hoping that you can get dinner done and, you know, activities can be done and wrapped up and then you can join.
3:17
[SPEAKER_00]: I'm going to do a free webinar.
3:19
[SPEAKER_00]: It's going to be live.
3:20
[SPEAKER_00]: We're going to hold it on zoom and it is the stop starting over webinar.
3:25
[SPEAKER_00]: and we are going to dive in and cover everything that has probably contributed to you starting and stopping.
3:31
[SPEAKER_00]: If you've ever felt like you're constantly restarting, restarting your workouts, restarting your nutrition, restarting your mindset.
3:37
[SPEAKER_00]: Like this is for you.
3:39
[SPEAKER_00]: In this webinar, we're going to break down why you keep falling on track.
3:43
[SPEAKER_00]: What's actually happening when life gets hard and why will power motivational loans?
3:48
[SPEAKER_00]: it's never the answer ever you guys and we're going to talk about the real reasons people start strong and then they slowly slide back into old habits.
3:55
[SPEAKER_00]: You're not alone with this and this happens to people even when they say they want change like so badly and even when they kind of need change so badly this still happens.
4:04
[SPEAKER_00]: This is for men and women and it's going to be interactive.
4:08
[SPEAKER_00]: That's what I'm super excited about.
4:09
[SPEAKER_00]: It will be recorded.
4:10
[SPEAKER_00]: So if you miss it, you can get on email and then we'll send it to you.
4:14
[SPEAKER_00]: But bring your questions.
4:15
[SPEAKER_00]: This is going to be a live Q&A and you're going to have the chance to ask questions.
4:19
[SPEAKER_00]: Get real on the spot coaching for me.
4:21
[SPEAKER_00]: No fluff, no judgment, because we're all going to be in the same place on this webinar.
4:27
[SPEAKER_00]: It's just going to be honest conversation about what's really holding you back and then how to finally move forward without starting over every few weeks or every month or every six months and if this episode hits home for you, this webinar, it's going to take it even deeper for real.
4:42
[SPEAKER_00]: So there's going to be a sign up link.
4:44
[SPEAKER_00]: It's just like a Google form in the show notes.
4:47
[SPEAKER_00]: Click that.
4:47
[SPEAKER_00]: and save your spot.
4:49
[SPEAKER_00]: Get on, save your spot, sign up, then we know you're coming, you're prepared for coming.
4:53
[SPEAKER_00]: We can send your reminder on it too and come hang out with me live on January 13.
4:57
[SPEAKER_00]: So put that down in your calendar.
5:00
[SPEAKER_00]: Okay, so let's dive into this episode because I don't want it to be an hour long episode.
5:03
[SPEAKER_00]: I want this to one to be kind of like a wham bam, thank you, man, type of thing.
5:07
[SPEAKER_00]: And I really do think that we have to kind of normalize the struggle.
5:12
[SPEAKER_00]: We do have to honor and see that the struggle is real.
5:15
[SPEAKER_00]: I know that's like a hashtag and people are saying that a lot, you know, a few years ago, like the struggle is so real.
5:19
[SPEAKER_00]: And it is real.
5:20
[SPEAKER_00]: But if we don't pay attention to it and we don't
5:22
[SPEAKER_00]: We're not honest with ourselves.
5:24
[SPEAKER_00]: It's going to win.
5:25
[SPEAKER_00]: The struggle is going to win.
5:27
[SPEAKER_00]: So we're going to kind of talk about, like some habits, routines, food struggle, mindset, real life, interruptions, accountability, support, like kind of like things like that.
5:35
[SPEAKER_00]: And a lot of it I know that you guys have already heard me say before, but remember this.
5:40
[SPEAKER_00]: Okay, one, we have to hear things like 80,000 times for even just to stick a little bit.
5:45
[SPEAKER_00]: But two, most people don't fail because they don't want it bad enough.
5:50
[SPEAKER_00]: they fail because life gets loud.
5:53
[SPEAKER_00]: And we hear the things, right?
5:55
[SPEAKER_00]: All the things that I listed and all things that I say that you probably heard before, we know these things.
6:00
[SPEAKER_00]: But life gets really, really loud for all of us.
6:04
[SPEAKER_00]: I'm not going to say for many of us, for some of us, it gets loud for all of us.
6:08
[SPEAKER_00]: And so it doesn't, it's not even about like, how bad do you want it?
6:11
[SPEAKER_00]: And I've even heard myself saying to my clients, I'm not going to lie up like, how bad do you want it?
6:16
[SPEAKER_00]: I say it to myself too, and it's true.
6:19
[SPEAKER_00]: It's part of it, but it's not all of it, and it's not because of how bad you want it.
6:24
[SPEAKER_00]: And here's the other thing too.
6:26
[SPEAKER_00]: We think change happens fast.
6:27
[SPEAKER_00]: I can't tell you how many people tell me.
6:31
[SPEAKER_00]: I started doing this and then I didn't get results fast enough, so I kind of fell off or I got discouraged or I went into the fucking mode where it's like, oh, it's not working anyways, like, what's the point?
6:44
[SPEAKER_00]: Oh my god, I can't even tell you, like, how many clients or new people, especially new people that I'm talking to and they're like,
6:50
[SPEAKER_00]: It wasn't working anyways, and that messes with your head, right?
6:53
[SPEAKER_00]: I've said this before.
6:55
[SPEAKER_00]: This is not a malicious, a vocal statement, but I have said it before that change and progress equals motivation.
7:02
[SPEAKER_00]: When you have progress and you see that change happening, that's going to notify your end to your ass.
7:08
[SPEAKER_00]: So when you have something happening in your life, if you're trying a new diet, if you're trying to go to the gym or you have a trainer and you're not seeing something working fast enough for you, we're like, whatever.
7:18
[SPEAKER_00]: And we let it go.
7:18
[SPEAKER_00]: It doesn't motivate us at all.
7:20
[SPEAKER_00]: It doesn't that exact opposite.
7:21
[SPEAKER_00]: So here you were already struggling.
7:23
[SPEAKER_00]: You're trying to do something new.
7:25
[SPEAKER_00]: And it's like some results but it doesn't happen fast enough for us.
7:28
[SPEAKER_00]: That messes with your head and then you will band and ship before you even know it.
7:31
[SPEAKER_00]: sucks, you know, but we live in you guys it's it's our fault but it's not our fault.
7:36
[SPEAKER_00]: We live in an instant gratification world.
7:40
[SPEAKER_00]: I mean seriously we all bow down to the Amazon like the Instacart and things that like come to us super fast and we expect our bodies and our habits to respond the same way and then you know what else gets us to that I didn't even realize like how much this impacted like my brain.
7:56
[SPEAKER_00]: When you're watching an Instagram where it real or a TikTok and you know how they say like you have like three seconds to get actually I think it's shorter than that to capture the audience okay well this is where it also messes with us too when we're watching a real how many transfer.
8:11
[SPEAKER_00]: reals to UC that could be someone building house, right?
8:15
[SPEAKER_00]: Or we put it in fast forward mode, right?
8:18
[SPEAKER_00]: How many times have you guys watched the like the rest of videos?
8:20
[SPEAKER_00]: Have you ever seen those?
8:21
[SPEAKER_00]: My kids are like obsessed with them.
8:22
[SPEAKER_00]: They got the noise of like all the things going into the fridge and You see people like re-sacking their fridge and it's like click shift to to and and you see all the eggs going in the carton and stuff, right?
8:33
[SPEAKER_00]: And but it's like on six times the speed, but it's so satisfying to watch a cab net go from empty or fringe to go empty to it being fully stocked and fall right that so satisfying to our brain and our brain likes that like fast pace or we watch a building our house being built or someone cleaning.
8:50
[SPEAKER_00]: Right.
8:51
[SPEAKER_00]: I'm, there's this tick talker that I don't know.
8:53
[SPEAKER_00]: She's got millions of followers in her house is just a mansion in gorgeous and you watch her picking up all the laundry and putting it away or like going around and cleaning her house every day like straight nip the pillows and stuff.
9:04
[SPEAKER_00]: Okay, I'm starting to like get off track, but you guys know what I'm talking about right and we see all of these types of videos that show.
9:12
[SPEAKER_00]: things in fast motion.
9:14
[SPEAKER_00]: It's tricking or brain.
9:16
[SPEAKER_00]: It's messing with our brain.
9:18
[SPEAKER_00]: It's making our brain think that fast is good.
9:21
[SPEAKER_00]: I just want to get to the end.
9:23
[SPEAKER_00]: I just want to be there already.
9:25
[SPEAKER_00]: And it is so damaging for our health and our fitness.
9:29
[SPEAKER_00]: We don't even know it.
9:31
[SPEAKER_00]: I mean, really think about that.
9:33
[SPEAKER_00]: And I know
9:34
[SPEAKER_00]: You know, people have heard me say before that like we live in an instant gratification world and everything swipe and now and fast and speed.
9:41
[SPEAKER_00]: But have you ever really stopped to think about how much those reels and tiktoks and things like that mess with your brain too when it comes to your health and fitness.
9:49
[SPEAKER_00]: If we're seeing something from the beginning and within 30 seconds we can see a complete and project, boom, our brain is instantly programmed and thinking like, fast is good.
9:56
[SPEAKER_00]: I need to get there now.
9:57
[SPEAKER_00]: This has to happen.
9:58
[SPEAKER_00]: But we don't think about it with our weight loss.
10:00
[SPEAKER_00]: Right, we don't think like that's not programmed in my brain to think that I'm going to lose 10 pounds in a week like that silly it is though it is but we're not warned of this and we don't think of this so when I say it's not our fault that we live in this instigratification world it's not but now that we're talking about it and there's a little bit more awareness around it I want you to open your eyes to it I want you to see like.
10:22
[SPEAKER_00]: Oh shit.
10:24
[SPEAKER_00]: Then we can stop it from impacting your health and fitness journey.
10:27
[SPEAKER_00]: Like we can stop.
10:28
[SPEAKER_00]: We can be like, nope.
10:29
[SPEAKER_00]: Nope.
10:30
[SPEAKER_00]: That is not real.
10:31
[SPEAKER_00]: It is it could take me.
10:33
[SPEAKER_00]: three, four, five months to lose 10 pounds.
10:37
[SPEAKER_00]: That's reality.
10:38
[SPEAKER_00]: And that's the way we want to do it, too.
10:41
[SPEAKER_00]: So now you're going to have the awareness to be like, I have a client right now that's going on, we just entered her fourth month.
10:51
[SPEAKER_00]: Okay, four months.
10:53
[SPEAKER_00]: And she is at that like nine pound mark where she's almost at the 10 pound loss.
10:59
[SPEAKER_00]: Now there might be some of you going
11:01
[SPEAKER_00]: What?
11:03
[SPEAKER_00]: It is taken her almost four months to lose 10 pounds.
11:06
[SPEAKER_00]: Are you kidding me, Melissa?
11:08
[SPEAKER_00]: Like, what the fuck?
11:10
[SPEAKER_00]: No.
11:10
[SPEAKER_00]: Uh-uh.
11:12
[SPEAKER_00]: She is doing it the right way.
11:14
[SPEAKER_00]: She is learning her food.
11:16
[SPEAKER_00]: She is just...
11:16
[SPEAKER_00]: fucking up along the way.
11:18
[SPEAKER_00]: She is trying to fit in these new workouts into it already extremely busy life.
11:24
[SPEAKER_00]: She's got kids full-time job full-time like own business, okay?
11:29
[SPEAKER_00]: And she's trying to figure this out.
11:31
[SPEAKER_00]: And there are days where she doesn't eat enough.
11:33
[SPEAKER_00]: There are days where she eats too much.
11:35
[SPEAKER_00]: There are days where the workouts are.
11:37
[SPEAKER_00]: Freaking amazing, and there are days where workouts are not great, and we're going through and we're figuring out, okay, that worked, that didn't work.
11:46
[SPEAKER_00]: This is okay, this is not okay, and she needs to be called out on that.
11:49
[SPEAKER_00]: And I'm sharing this because previous to this, she was on the shot.
11:53
[SPEAKER_00]: She'll have 10 pounds boom, like that.
11:55
[SPEAKER_00]: real fast and then guess what?
11:57
[SPEAKER_00]: After she got off because she thought it was making her girl freaking crazy, she ended up in the ER with the most severe stomach pain you could ever imagine.
12:05
[SPEAKER_00]: Hair was falling out like there is a lot of shit that was going on and she's like I got to get off of it and then of course her body rebounded and she was feeling a lot better within four months she had put on double what she had lost so we're looking close to 20 pounds.
12:17
[SPEAKER_00]: It's just crazy.
12:18
[SPEAKER_00]: So I'm sharing this story because I want you guys to remember that yeah, it might take months upon months to lose 10 pounds if you do it the right way.
12:28
[SPEAKER_00]: But what does our brain think?
12:29
[SPEAKER_00]: Oh my god, 10 pounds, two pounds a week that should take her what?
12:32
[SPEAKER_00]: Like, I don't know, month to lose maybe a little over a month.
12:35
[SPEAKER_00]: Not if you're adding all these changes and doing already busy life.
12:38
[SPEAKER_00]: If you don't have anything going on,
12:40
[SPEAKER_00]: And you can just like dedicate like a ton of time to your workout and like you have food meal prepping time and all of this.
12:47
[SPEAKER_00]: Yeah.
12:47
[SPEAKER_00]: Yeah.
12:48
[SPEAKER_00]: Oh, yeah.
12:48
[SPEAKER_00]: We can we can whip 10 pounds off someone before in a month.
12:51
[SPEAKER_00]: Absolutely.
12:52
[SPEAKER_00]: Did I have sticking?
12:54
[SPEAKER_00]: No, because it was me doing the work not them.
12:57
[SPEAKER_00]: Hey, Bob and my fam.
12:58
[SPEAKER_00]: I have a question for you.
12:59
[SPEAKER_00]: Are you the kind of person who crushes it at work?
13:01
[SPEAKER_00]: Shows up for your family, checks off every to-do list.
13:04
[SPEAKER_00]: But when it comes to your fitness, your energy and your confidence, it feels like something's missing.
13:08
[SPEAKER_00]: You might be doing the workouts listening to all the right podcasts.
13:11
[SPEAKER_00]: I mean, you are listening to this one.
13:13
[SPEAKER_00]: But deep down, you know you're just kind of going through the motions and you're done playing small in this area of life.
13:18
[SPEAKER_00]: That's exactly why I created FitMine Coaching.
13:21
[SPEAKER_00]: My private one-on-one program for high-achieving women and men who are ready to level up.
13:25
[SPEAKER_00]: This is just another fitness plan.
13:27
[SPEAKER_00]: This is about building the body and the mindset to match the life you're working so damn hard for.
13:32
[SPEAKER_00]: Because success in business means nothing if you're hiding in hoodies avoiding mirrors or dragging through your day was your energy.
13:38
[SPEAKER_00]: Or, showing up on Zoom meetings feeling good from the chest up, but praying no one ever sees what's going on below the screen.
13:44
[SPEAKER_00]: We're talking about fat loss, muscle building, and real confidence that bleeds into every area of your life, your border of your bedroom and your parenting.
13:52
[SPEAKER_00]: You want it all?
13:53
[SPEAKER_00]: Good.
13:53
[SPEAKER_00]: You should have it all.
13:54
[SPEAKER_00]: Let's go.
13:55
[SPEAKER_00]: Click the link in the show notes and book your free poll with me today.
13:58
[SPEAKER_00]: Let's build the strongest, most confident version of you inside and out.
14:02
[SPEAKER_00]: You're ready for more and I'm ready to show you how back to the show.
14:06
[SPEAKER_00]: So again, I'm sharing this because I want you to realize how long it might take and we think change is so fast.
14:16
[SPEAKER_00]: Here's another thing, too.
14:18
[SPEAKER_00]: We confuse motivation with habit.
14:21
[SPEAKER_00]: Think about that for a minute.
14:23
[SPEAKER_00]: We think because we're on our grind and we're doing good and we're making change that, oh my god, I'm making habit changes.
14:30
[SPEAKER_00]: Wow.
14:36
[SPEAKER_00]: And I just girl but you are getting that feel good and like I'm sticking to it.
14:42
[SPEAKER_00]: Yeah, I'm doing it confused with a true habit because it takes a long, long time to create a new habit.
14:50
[SPEAKER_00]: don't let your new motivation, which we're all going to have right now in the beginning of the year, don't let that new motivation get confused with true habit.
15:00
[SPEAKER_00]: True habit happens when you don't feel motivated.
15:04
[SPEAKER_00]: True habit happens when you're like, I don't want to do this, but your body automatically gets up, gets dressed, and you go to the gym anyways.
15:13
[SPEAKER_00]: Even if you don't feel
15:19
[SPEAKER_00]: I mean, before you go to bed, you pick up your toothbrush and you just brush your teeth.
15:22
[SPEAKER_00]: It's just what you do.
15:23
[SPEAKER_00]: That's habit, right?
15:25
[SPEAKER_00]: Don't get it confused.
15:27
[SPEAKER_00]: And we think knowing what to do equals doing it consistently.
15:32
[SPEAKER_00]: like really think about that and be honest with yourself.
15:35
[SPEAKER_00]: We're all like, no, I know what to do.
15:37
[SPEAKER_00]: I know I can do this.
15:38
[SPEAKER_00]: I know I can keep showing up like, no, I got this.
15:42
[SPEAKER_00]: And then we think that that equals doing it consistently.
15:45
[SPEAKER_00]: And that's not true just because we know what we should do.
15:49
[SPEAKER_00]: Doesn't mean that you have a habit and strength and mindset and everything in place to be able to do it consistently.
15:54
[SPEAKER_00]: and we need to be really honest with ourselves on this.
15:57
[SPEAKER_00]: Like, truly think about that because consistently means showing up over and over and over again.
16:04
[SPEAKER_00]: Again, on the days that you don't feel like it, right?
16:07
[SPEAKER_00]: And we over estimate what we can do in 30 days.
16:09
[SPEAKER_00]: And we underestimate what we can do in a year.
16:12
[SPEAKER_00]: We think what we can do in 30 days.
16:15
[SPEAKER_00]: Oh my God.
16:16
[SPEAKER_00]: right going back to the 10 pounds in one month.
16:19
[SPEAKER_00]: I mean, as a possible share, but like we're overestimating that.
16:22
[SPEAKER_00]: And we underestimate that if you are consistent, what you can do in an entire year, you literally can change your entire world in your life in a year.
16:34
[SPEAKER_00]: It's crazy, but we totally underestimate that.
16:37
[SPEAKER_00]: I want to talk real quick about New Year's resolutions and why they fall off so quickly because again we're in a season right now and everyone is like New Year's resolutions New Year's resolutions and I really want to talk about this because and now we're just calling it something different to a lot of people are even saying New Year's resolutions right now this is my goal this is what I'm going to do and like that's great however I really want to talk about why so many people fall off so quickly with them.
17:03
[SPEAKER_00]: One, they're built adding motions and not structure.
17:07
[SPEAKER_00]: Really think about that.
17:08
[SPEAKER_00]: We are so motivated by emotions.
17:11
[SPEAKER_00]: I had a guest on before and he talked about how, if we took the human brain and we removed emotions from it.
17:17
[SPEAKER_00]: Like, nope, you can't have any emotions about it.
17:19
[SPEAKER_00]: We wouldn't be able to make a decision.
17:21
[SPEAKER_00]: It was a mind-blowing episode.
17:22
[SPEAKER_00]: I have to put it in the show notes or something or find out what you want to was.
17:26
[SPEAKER_00]: But I was like,
17:27
[SPEAKER_00]: like that is so true and think of how many new years resolutions are based off of emotion because they don't feel good about themselves.
17:35
[SPEAKER_00]: Their confidence is low.
17:36
[SPEAKER_00]: They're frustrated.
17:37
[SPEAKER_00]: They're angry with what they did before.
17:40
[SPEAKER_00]: They mad with themselves or
17:42
[SPEAKER_00]: the exact opposite like they're feeling really good because it's like oh my god a new year and I got these new leggings and pants and I just got this gym membership.
17:50
[SPEAKER_00]: That's emotion too.
17:51
[SPEAKER_00]: That's excitement.
17:52
[SPEAKER_00]: That's happiness.
17:53
[SPEAKER_00]: That's joy that we're feeling right now.
17:55
[SPEAKER_00]: So then we build our goals off of that.
18:00
[SPEAKER_00]: Hmm.
18:01
[SPEAKER_00]: Feel so good though, right?
18:03
[SPEAKER_00]: But that's not structure.
18:06
[SPEAKER_00]: That is not a plan.
18:08
[SPEAKER_00]: And that doesn't create structure and a plan either.
18:11
[SPEAKER_00]: Really think about that.
18:12
[SPEAKER_00]: You know, your motivation and your feeling good and all of that, that's great.
18:17
[SPEAKER_00]: But that doesn't create structure and a plan.
18:20
[SPEAKER_00]: That's hard to do.
18:21
[SPEAKER_00]: Here's nothing.
18:23
[SPEAKER_00]: People try to change everything at once.
18:26
[SPEAKER_00]: Like, even just changing how you eat and you go to the grocery store and like this year, I'm going to do it and you fill your cart with all like these quote unquote healthy foods when you think it's like healthy and stuff and then you're like, I'm going to go to the gym and then you start, you don't get any different clothes and you wake up and you go to the gym, okay, awesome now.
18:41
[SPEAKER_00]: sore and you can't even move the next day, you know, and you're like, well, all these things, and then you're like, okay, well, I'm going to start reading them, I'm going to start journaling I'm going to start doing, and you're just like, add all these things onto your plate and Eric, I'm going to go to bed early, you know, and it's so many things, and people try to change all of these at once, and two big things that are really hard to change at once is your nutrition and working out, because usually when people quote unquote doing air quotes,
19:06
[SPEAKER_00]: change their nutrition, they usually cut back massive calories.
19:10
[SPEAKER_00]: They're now eating a salad, which is, I'm not saying it's bad, but they're trying like protein shakes and stuff.
19:15
[SPEAKER_00]: Well, things like that aren't very high calorie.
19:18
[SPEAKER_00]: But then when you do that and you change nutrition all along with your working out, now you're getting in a trouble because now you don't have enough food and fuel too.
19:26
[SPEAKER_00]: get that workout done to fuel that workout.
19:29
[SPEAKER_00]: It was then makes you feel crappy and you feel even more sore.
19:32
[SPEAKER_00]: It leads to its own disaster.
19:34
[SPEAKER_00]: And if you just change one thing one week and then another and then add on and do habit stacking, you're going to be more successful.
19:43
[SPEAKER_00]: So with your nutrition, don't change everything at once.
19:45
[SPEAKER_00]: Change your breakfast.
19:47
[SPEAKER_00]: wake up and actually eat or wake up and start with high protein.
19:52
[SPEAKER_00]: 30 minutes, 30 grams of protein.
19:54
[SPEAKER_00]: Perfect.
19:55
[SPEAKER_00]: Try something like that.
19:58
[SPEAKER_00]: If that's what you want to change with your nutrition, then let's look at lunch, then look at Stinner, but too many people do everything at once and then it explodes.
20:05
[SPEAKER_00]: Again, why new user solutions never work.
20:08
[SPEAKER_00]: Two also think about after the holidays, real life resumes after the holidays.
20:13
[SPEAKER_00]: So again, if you're all excited and you're trying to get all these plans in place and then real life hits and you have no plan how to do your new plans in all life, that's gonna create a problem.
20:24
[SPEAKER_00]: Another thing, there's no accountability once motivation fades.
20:29
[SPEAKER_00]: Really think about that.
20:30
[SPEAKER_00]: There's zero accountability in place once your motivation, and you're like, I'm going to do this.
20:35
[SPEAKER_00]: Once that's gone, there's no accountability there.
20:38
[SPEAKER_00]: Nothing is in place.
20:40
[SPEAKER_00]: And let's say, no, no, I did.
20:42
[SPEAKER_00]: I told my friend, me and my friend were going to go to the gym.
20:44
[SPEAKER_00]: Well, then her kit got sick.
20:46
[SPEAKER_00]: or your partner bail, he's like, I ain't coming with you anymore.
20:49
[SPEAKER_00]: Or I got to work late and I ain't gonna go.
20:50
[SPEAKER_00]: So then you don't go anymore.
20:52
[SPEAKER_00]: So the kind of ability you thought you had there wasn't even strong solid accountability.
20:57
[SPEAKER_00]: And once the motivation is gone, once that fire like sizzles out and there's just like red coals there, right now, you know?
21:05
[SPEAKER_00]: Who's there to fan your flames and give oxygen and life back to your fire?
21:09
[SPEAKER_00]: Usually no one, and you know what?
21:10
[SPEAKER_00]: It's really hard to flame your own fan.
21:13
[SPEAKER_00]: Wait, it's really hard to fan your own flame.
21:16
[SPEAKER_00]: There we go.
21:17
[SPEAKER_00]: And then you get discouraged.
21:20
[SPEAKER_00]: And then we feel like crap, like I feel again, couldn't do that on my own.
21:27
[SPEAKER_00]: If you get accountability in place, solid real accountability, you have just increased your chances of success like triple fold that accountability is huge, but people miss this.
21:42
[SPEAKER_00]: Also, here's another big one.
21:43
[SPEAKER_00]: This is kind of one of the main topics that I wanted to talk about here.
21:46
[SPEAKER_00]: Here's another big one, too.
21:48
[SPEAKER_00]: People aren't prepared for boredom, discomfort, or repetition.
21:54
[SPEAKER_00]: Again, instant now, fast, let's go, boom, boom, boom.
21:58
[SPEAKER_00]: People don't prepare you for the boredom, for the discomfort, or the repetition, really think about that.
22:04
[SPEAKER_00]: And in your fitness journey, there will be times where you are bored, where you're like, if I eat one more salad at a, wow, it's
22:13
[SPEAKER_00]: you know, oh my god, had to go to the gym again today.
22:16
[SPEAKER_00]: And you skip because you don't know how, but people skip the falling in love part of repetition.
22:23
[SPEAKER_00]: We get so addicted to the high, we get it so addicted to the feel goods.
22:29
[SPEAKER_00]: I don't blame you, I do too, but there's a lot of boredom with it.
22:33
[SPEAKER_00]: And I run into this with coaching and I will have a lot of clients where a couple weeks
22:40
[SPEAKER_00]: work's going good.
22:41
[SPEAKER_00]: Relations are going good because like we've been coaching for a lot, you know, several weeks.
22:45
[SPEAKER_00]: So they're communicating better.
22:46
[SPEAKER_00]: There's more clarity on things.
22:48
[SPEAKER_00]: We're kind of like getting into this good routine and it's like, oh, I got this and a lot of people think and if you get there too, you be like, oh yeah, that's probably been me.
22:55
[SPEAKER_00]: You get there too and you're like, oh my god, I got this.
22:57
[SPEAKER_00]: No, like I totally got this.
22:58
[SPEAKER_00]: This is this is good.
22:59
[SPEAKER_00]: I'm like doing great and everything.
23:01
[SPEAKER_00]: I think I got this on my own and then they think they're ready to take off on their own.
23:05
[SPEAKER_00]: I had someone done me the other day.
23:06
[SPEAKER_00]: They're like, oh no, I don't need the accountability part.
23:09
[SPEAKER_00]: I'm good on that.
23:10
[SPEAKER_00]: I just needed to change up with work out through with us.
23:12
[SPEAKER_00]: I wanted to laugh so hard because I'm like,
23:15
[SPEAKER_00]: I am the coach and I run this and I do it and I struggle with accountability.
23:20
[SPEAKER_00]: Like, I legit need and use my clients in my program for my own accountability.
23:25
[SPEAKER_00]: I'm like, what is your secret?
23:27
[SPEAKER_00]: Like, please tell me what your secret is if you're so good with accountability.
23:31
[SPEAKER_00]: Because it's been raining in California for the last, I don't even know how long and we're just not used to not seeing this on.
23:37
[SPEAKER_00]: And my ass hasn't been getting my walks in.
23:40
[SPEAKER_00]: I totally need accountability.
23:42
[SPEAKER_00]: So what I do, Sanma, I self up for a walking group.
23:45
[SPEAKER_00]: And I need the accountability, because I need the steps and activity too.
23:48
[SPEAKER_00]: Yeah, I lift and step, but I still need to move my body in other ways because I set a podcast and do like all the things, right, I'm coaching, I'm sitting.
23:55
[SPEAKER_00]: And I still need accountability for that.
23:56
[SPEAKER_00]: So I just, I thought that was really funny, but they got stuck in that look, whole board, I'm like, no, I got this.
24:01
[SPEAKER_00]: We blink and before we know it, there is a fight, work is crazy, someone's quitting, you have to fire someone, kids are sick, things unexpected happen, that's when the real coaching starts, that's when the real work starts, because then you get to experience what it's like,
24:20
[SPEAKER_00]: to keep going, keep working on you through the shit show, through the madness and you still show up at the gym, you still figure it out.
24:28
[SPEAKER_00]: That's how you learn habits for life.
24:30
[SPEAKER_00]: That's how you get into routine for life.
24:32
[SPEAKER_00]: That's how you get results.
24:34
[SPEAKER_00]: They're going to last for life because we're not just working through the smooth part, but you guys, New Year's resolutions fail.
24:40
[SPEAKER_00]: They fail so quickly because people
24:42
[SPEAKER_00]: are not prepared for the boredom, the discomfort, or the repetition, like we didn't get into the discomfort part.
24:48
[SPEAKER_00]: It is going to suck.
24:49
[SPEAKER_00]: And I mean discomfort in the way of like when you're truly on your grind and you're truly trying to make change and create change.
24:56
[SPEAKER_00]: The part that's going to be discomfort is guess the soreness.
24:59
[SPEAKER_00]: You're going to be uncomfortable going to a gym and working out in front of people that you don't know.
25:04
[SPEAKER_00]: There could be a lot, you know, if you're a woman, there could be a lot of guys there.
25:07
[SPEAKER_00]: If you're a guy starting off, you could like look and compare yourself to other guys and be like, dude, I know most wants to use 15 non-domals, but this guy's over your new and 50.
25:14
[SPEAKER_00]: I got a new at least 50 and then you get hurt.
25:16
[SPEAKER_00]: There's a lot of discomfort just even getting yourself there.
25:19
[SPEAKER_00]: Mentally physically emotionally, there's going to be discomfort and people aren't prepared for it.
25:23
[SPEAKER_00]: Why?
25:23
[SPEAKER_00]: Because they've been living a life without discomfort.
25:26
[SPEAKER_00]: I mean, it might have sucked, they might not be happy with what they were doing, but it wasn't uncomfortable in that way.
25:34
[SPEAKER_00]: And then we throw ourselves into a world and we're like, I'm going to have this new resolution.
25:40
[SPEAKER_00]: I'm going to create this change.
25:41
[SPEAKER_00]: And we throw ourselves into that.
25:42
[SPEAKER_00]: And then we expect ourselves to be able to handle that discomfort.
25:45
[SPEAKER_00]: What?
25:47
[SPEAKER_00]: and then people get in and then the discomfort hits and they can't handle it and then they fail and then they get out.
25:51
[SPEAKER_00]: It's quite easy.
25:52
[SPEAKER_00]: We're going to dive more into this in the webinar, too.
25:54
[SPEAKER_00]: January 13, 6 p.m. Pacific Danck Time.
25:56
[SPEAKER_00]: Go to the show notes, click on the Google link and sign up.
25:59
[SPEAKER_00]: Okay, anyways, but people aren't prepared for this.
26:02
[SPEAKER_00]: they aren't.
26:03
[SPEAKER_00]: So really all these things think about them, you guys.
26:07
[SPEAKER_00]: Really, really think about it.
26:09
[SPEAKER_00]: And I want to tell you this, it's not sexy.
26:12
[SPEAKER_00]: The change and everything that you're going after, the progress that you want, it's not sexy.
26:18
[SPEAKER_00]: that wall.
26:19
[SPEAKER_00]: It's hard, it's uncomfortable, but people aren't talking about this anymore.
26:24
[SPEAKER_00]: We're handed just such easy way out, like all the time.
26:29
[SPEAKER_00]: And you guys, I am challenging you and begging you to please even if you're in a good fitness routine right now.
26:34
[SPEAKER_00]: Really think about what needs to change now.
26:37
[SPEAKER_00]: I probably have clients listening right now that are going like, yeah, I'm doing this or like people in my program.
26:43
[SPEAKER_00]: And they're like, you know, they're in it, they have it, but like they're not applying all the things and they're not doing like change and going next level, they need to do, but you have tools and play, you have someone to help you do it, but you need to decide says the thing you guys, you could have an amazing gym, you're going to have an amazing coach and program, but if you are not putting in the effort, your coach, your gym, your program, like they can only do so much, they can only take you so far.
27:05
[SPEAKER_00]: really think about that.
27:06
[SPEAKER_00]: You have to decide.
27:07
[SPEAKER_00]: So even if you're listening to this and you're like, no, I'm not migrating.
27:10
[SPEAKER_00]: I'm doing good.
27:10
[SPEAKER_00]: But ah, there's always ways to change.
27:13
[SPEAKER_00]: What does that need to look like?
27:14
[SPEAKER_00]: That is what you have to decide.
27:17
[SPEAKER_00]: And it's not sexy.
27:19
[SPEAKER_00]: It's not fun.
27:20
[SPEAKER_00]: Getting up at five in the morning when it's dark and raining, putting on your leggings, gross.
27:25
[SPEAKER_00]: Right, eating chicken in broccoli, that's sexy at all.
27:29
[SPEAKER_00]: That's 80% of my dinners at night though.
27:31
[SPEAKER_00]: I'm not going to lie.
27:32
[SPEAKER_00]: Like, it is.
27:34
[SPEAKER_00]: Change up flavor.
27:35
[SPEAKER_00]: I love it.
27:36
[SPEAKER_00]: But that's 80% of my meal at night.
27:38
[SPEAKER_00]: I'm not, like, it is not sexy.
27:40
[SPEAKER_00]: But like, love the results that it gives me.
27:43
[SPEAKER_00]: And I'm not saying everyone has stopped and just eat chicken in broccoli.
27:46
[SPEAKER_00]: I'm not saying that.
27:46
[SPEAKER_00]: I'm just telling you what I do.
27:48
[SPEAKER_00]: I can give you an example that it's not sexy.
27:50
[SPEAKER_00]: But,
27:51
[SPEAKER_00]: I want you guys all to take this information and just like how I started this out with I'm going to give you a lot we're going to talk about a lot and it's not it's not there's not a massive coaching your therapy session.
28:00
[SPEAKER_00]: I just want to bring things to your the forefront of your mind here, you know, conscious level and be like, let's talk about that on the podcast.
28:08
[SPEAKER_00]: This is what I have to do.
28:09
[SPEAKER_00]: This is what I have to change.
28:11
[SPEAKER_00]: This is where I'm falling short.
28:12
[SPEAKER_00]: Yeah.
28:12
[SPEAKER_00]: Oh, identify with things, identify with certain things that I said in this episode, and then what do we need to do to create the change?
28:20
[SPEAKER_00]: What needs to happen next?
28:22
[SPEAKER_00]: We can do it.
28:23
[SPEAKER_00]: We totally can do it, but you have to want it.
28:26
[SPEAKER_00]: One, yes, wanting it's not enough, but you do have to want it, but you have to know what you're after.
28:31
[SPEAKER_00]: You have to be willing to be in the discomfort and get some accountability in place.
28:36
[SPEAKER_00]: It's not linear.
28:38
[SPEAKER_00]: Your success, your hitting your goals the right way, it's not linear.
28:44
[SPEAKER_00]: There's going to be a lot of ups and downs, but if you have things in place, oh my God, you'll get there so fast.
28:50
[SPEAKER_00]: you truly will.
28:51
[SPEAKER_00]: You guys, I could keep going on and on and on, but like all of the other things that I want to talk about, we're going to hit on the webinar.
28:58
[SPEAKER_00]: So again, if you enjoyed this episode, the webinar is going to take you to a whole other bubble.
29:03
[SPEAKER_00]: But if I didn't even say this in the beginning, but if you're a new listener, welcome to the show.
29:07
[SPEAKER_00]: If you're a returning listener, I'm so glad that you're here with me.
29:10
[SPEAKER_00]: I'm glad that we got to dive into some of this today and I got to steal my mic.
29:13
[SPEAKER_00]: I'm a myself.
29:14
[SPEAKER_00]: I'm probably going to do a lot more solo episodes this year, but I hope 2021 is everything that you want it to be.
29:20
[SPEAKER_00]: I hope this is the year that you truly do wake up and change.
29:24
[SPEAKER_00]: 2021 was a big year for me.
29:26
[SPEAKER_00]: Huge.
29:27
[SPEAKER_00]: And it was not pretty.
29:28
[SPEAKER_00]: It was not sexy.
29:30
[SPEAKER_00]: Oh, my God, the lessons that I had to learn and hoping to be able to talk about it more here on the podcast, but I had to decide there had to be a deciding moment of like, yeah, I'm going to do this no matter what and have that attitude Or I'm going to lay down and die like I had I literally had to decide and I hope all of you decide.
29:49
[SPEAKER_00]: I hope you all pick you
29:52
[SPEAKER_00]: go to the show notes, click on the link.
29:54
[SPEAKER_00]: There's going to be a lot of things in there.
29:55
[SPEAKER_00]: One center for the webinar.
29:56
[SPEAKER_00]: Two, there will be a link in there to book a coaching call with me.
30:00
[SPEAKER_00]: If you just want to do a quick 15 minute discovery call, there's a link there.
30:03
[SPEAKER_00]: Let's get on the phone and chat and let's see, you know, what direction do we take this?
30:07
[SPEAKER_00]: I'm here to help.
30:08
[SPEAKER_00]: Go to the website.
30:09
[SPEAKER_00]: It's Melissa Vogel Fitness.com.
30:11
[SPEAKER_00]: There you can see all the different programs that we offer, maybe it's one that you just get download and start on your own.
30:17
[SPEAKER_00]: We have the group busy to bomb, getting in there, working with a group, having accountability that way that can take you so far.
30:24
[SPEAKER_00]: Oh my god, it can take you so far.
30:25
[SPEAKER_00]: There's so many ways that we can work together.
30:28
[SPEAKER_00]: So see what your options are.
30:29
[SPEAKER_00]: The worst thing you can do is do nothing.
30:32
[SPEAKER_00]: Take action.
30:34
[SPEAKER_00]: One step at a time.
30:35
[SPEAKER_00]: And if you need help, no shame in that.
30:38
[SPEAKER_00]: All right, everyone.
30:39
[SPEAKER_00]: Please rate and review this podcast.
30:41
[SPEAKER_00]: It does amazing things for our show.
30:42
[SPEAKER_00]: Five stars at Pithil appropriate and please write us a review.
30:45
[SPEAKER_00]: It always helps.
30:46
[SPEAKER_00]: I've once day's safe.
30:46
[SPEAKER_00]: Stay healthy.
30:47
[SPEAKER_00]: Until next time.
30:52
[SPEAKER_00]: The bottom-life podcast is for informational and entertainment purposes only.
30:55
[SPEAKER_00]: The content shared here is not intended as medical, legal, or professional advice.
30:59
[SPEAKER_00]: Always consult with a qualified professional before making any health fitness, financial, or legal decisions.
31:03
[SPEAKER_00]: The opinions shared on this podcast are personal experiences and insight.
31:07
[SPEAKER_00]: So if you need expert guidance, go find the right professional for you.
31:10
[SPEAKER_00]: Thanks for listening.