Latest / Fit Womens Weekly Podcast / 716: 7 Rules To Being Self Disciplined (Why I'm Giving Up Sourdough Bread)

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716: 7 Rules To Being Self Disciplined (Why I'm Giving Up Sourdough Bread) · Fit Womens Weekly Podcast

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(Transcribed by TurboScribe.ai. Go Unlimited to remove this message.) What's up, guys?
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Welcome to a brand new episode of the
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Fit Women's Weekly Podcast.
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How's life going for you?
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Have you been hitting your fitness goals that
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you're setting for yourself?
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Are you sticking with your nutrition habits that
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you feel make you feel the best that
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you possibly can?
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If not, then this episode is for you.
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If you are somebody that is continuously telling
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yourself, I need accountability, I need more self
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-discipline, I need to be more motivated to
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hit my goals, then buckle up because I'm
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going to share with you the six secrets
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to becoming a more disciplined person.
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And the reason that this is on my
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mind right now is because I'm in the
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middle of a disciplined challenge with my husband.
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Every couple of months, or I'd say every
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couple, like a couple of times per year,
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we will purposely give ourselves some sort of
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30 to 60 day challenge.
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Not necessarily because I want to see these
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amazing results of my body, but more so
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we kind of find ourselves letting go of
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our discipline, kind of letting our motivation go
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towards the sidelines and just slipping into some
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bad habits.
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So we do these discipline challenges to kind
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of bring ourselves back to center and remind
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ourselves we can do hard things.
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At the beginning of the year, we did
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a 30 day carnivore challenge.
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And again, we also do these not to
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see how our bodies change, but for the
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discipline purpose to help build discipline and to
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just to see how our body reacts when
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we change certain things in our life.
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So we've done the carnivore challenge earlier this
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year.
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We have gone 30 days with no alcohol
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at another time.
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And then this month, for me personally, I
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am doing a 30 day no sourdough challenge,
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which I know sounds crazy.
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A lot of my friends are like, why
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are you giving up something that's actually good
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for you?
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And it's simply the fact of practicing self
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discipline because that will then roll over to
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other areas of my life.
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But I'm also doing it because I'm supporting
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my husband.
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So my husband is somebody who drinks a
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little bit more than I do for sure.
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He gets into the habit where at the
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end of the day, it's been a stressful
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day.
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He will go and pick up a bottle
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of wine and have a couple of glasses.
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And then after a while, he just realizes
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like, you know, I'm waking up sluggish.
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This is becoming like a daily habit where
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I'm craving a glass of wine and it's
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becoming a actual habit, you know, where you're
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like, you're just expecting it when you get
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home.
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So when he starts to get into that,
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that mindset where every day it's like, I
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want a glass of wine.
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That's when he'll kind of say, you know
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what?
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I need to pull myself away from it.
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And I need to take this out because
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I know that this isn't the lifestyle that
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I should be leading every single day.
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So we're all about having a couple of
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glasses of wine or a cocktail or two
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during the week.
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But when it becomes something that you're craving
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every day, that's when he kind of takes
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a step back and goes, all right.
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I need to do a no alcohol month
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just to clean myself up so that I
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can move forward with a more realistic habit
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that is healthier for me, where you're only
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drinking a glass or two on the weekends.
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So when he wanted to do this, I'm
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always 100% supportive.
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I am personally not a big drinker at
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all.
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So at first when he said this, I
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was like, yeah, I'll do it with you
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because if he's not drinking, I am not
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going to drink.
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I'm not the type of person that will
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go buy a bottle of wine for myself
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on a Friday night.
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If it's not in the house, I'm not
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going to do it.
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Or even if it is in the house,
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I won't do it by myself.
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That's just how my mentality is.
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So at first I was all on board
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and he was like, cool.
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And then after a couple of days, Dan
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looked at me and was like, you know
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what?
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This isn't a challenge for you.
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You know, this is a challenge for me
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and it would make, you know, I think
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that if you're going to do this, do
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something that will challenge you.
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And as many of you know, if you
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follow me on Instagram or any form of
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social media, over the past couple of months,
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I've really gotten into sourdough making.
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I love the process of making it.
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I love the ritual part of it.
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I love the pride and being like, oh
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my gosh, I'm putting together like three ingredients
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and this beautiful loaf comes out.
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And also the creativity that goes into making
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different loaves.
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I actually just made a lemon poppy seed
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loaf.
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Very, very good.
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But anyways, and that's also become part of
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my diet every single day.
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I look forward to a piece of sourdough.
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So just in order to build that discipline
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and give myself a challenge because I've got
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about three different types of loaves in my
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fridge right now, I decided that I would
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give up sourdough bread for the month.
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Not because sourdough is bad for you.
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It is not, but because that is a
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challenge for me.
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And here's the thing that I love about
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discipline challenges is it proves to you that
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you are capable of doing hard things, whether
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that is small or big.
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And we're going to talk about that in
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this short little episode today.
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So first off, what actually is self-discipline?
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Well, according to the good old Dr. Google,
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it is the ability to control one's feelings
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and overcome one's weaknesses.
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The ability to pursue what one thinks is
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right despite temptations to abandon it.
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So basically I want to, I'm going to
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be tempted with sourdough, but I'm going to
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abandon it.
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And my husband is giving up alcohol for
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the month.
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I've also got a couple of friends and
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clients with Filmmons Weekly who are going to
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join us on this.
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We're not going to join us.
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They are joining us.
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We are nine days into this challenge right
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now.
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And they, a lot of people are giving
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up sugar, giving up alcohol.
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And some people are adding.
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So you don't always have to take away
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something for some sort of discipline challenge.
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You can also add things in, drink more
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water, get more steps in, exercise consistently.
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So let's quickly talk about why they, I
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think that they are important, right?
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Despite things like 75 hard, I'm actually not
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a big fan of something like that.
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And we'll talk about that in a second.
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I am a big fan obviously of these
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kind of challenges, or I wouldn't do it
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as often as I do.
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One, it gives yourself a reset.
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Two, it helps you realize that you are
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stronger than you know.
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Three, it helps if you are able to
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stick to it.
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Two, give yourself a little bit of grace.
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And four, it helps you move forward knowing,
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hey, I did that so I can do
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this moving forward or helps you balance out
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life a little bit more.
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I don't expect Dan to give up alcohol
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from here on out.
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If he does for a lifestyle, that's great.
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But this is going to help him to
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just kind of reset, get himself more on
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a healthier habit where he's not wanting to
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drink every night.
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Once this is over, perhaps he can just
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stick to like a Friday and a Saturday
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night, whatever he wants to do.
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But he now realizes the power that he
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has to make those decisions versus the habit
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that he's created, which makes it feel like
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that has all of the power.
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So if you're somebody that is wanting to
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just kind of take control of your life
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and to realize that you have the discipline
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to be able to do that, I think
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that that's really important that everybody should.
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But first, obviously choose what kind of discipline
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challenge you want to do.
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There's so many different types.
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A couple of good ones when it comes
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to the fitness and health space is waking
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up early, waking up at 5 a.m.
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as a discipline.
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I have people all the time that are
7:14
like, man, I wish I could get my
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workouts in.
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I just don't have the time of day.
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Well, if they would set their alarm for
7:20
an hour earlier, you could.
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But it's so easy because they're in the
7:24
habit of waking up at, let's say, 7
7:26
a.m. They'll say, I am just not
7:28
a morning person.
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I have set the alarm for 5 a
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.m. and I just can't do it.
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That is your mind telling you you can't.
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But in reality, you might actually be able
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to do it.
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Meditating first thing, meditating for 10 minutes, that
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is a discipline challenge.
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Can you wake up and meditate every 10
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minutes?
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If you are for 10 minutes every day,
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reading maybe might be a challenge for you.
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Maybe you want to become a better reader,
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but again, you don't have the time.
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Can you read for 10 minutes at bedtime?
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Shut the TV off, read in the morning
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before you get in the shower, taking cold
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showers, getting a certain amount of steps per
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day, getting a set number of workouts in
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per week, no alcohol, cutting out added sugar,
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cutting out processed foods, for example.
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Or, like me, you're just joining somebody, and
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what's something that's hard in your life, or
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not necessarily hard in your life, but something
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that is in your life consistently, that would
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be difficult for you to take out, that's
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not going to hurt you if you take
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it out.
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Again, just to prove to yourself that you
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are capable of doing that.
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So once you do that, then it is
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time to actually start building your discipline and
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working on it.
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So what are the secrets to actually make
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that happen?
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Well, there are seven.
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I think I accidentally said in the intro
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that there are six, but there are actually
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seven tips that I'm going to offer you
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in order to build your self-discipline.
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Number one, know your weaknesses and have a
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growth not fixed mindset.
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This is so important to have.
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Going back to how I was talking about
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how some people say they just can't wake
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up in the morning, that is a fixed
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mindset.
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In your mind, that is you telling yourself
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you cannot change.
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Whereas if you recognize the weaknesses that you
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have, for example, Dan with his wine, he
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has the ability to have a growth mindset
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and say, right now, this is where I
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am, but I'm acknowledging my weakness and I
9:24
want to change.
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So having a growth mindset means that you're
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open to this idea of learning more and
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changing the actions that you hold right now.
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You are not stuck.
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People are very pliable.
9:34
You can change who you are from one
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day to the next, but it does take
9:39
some practice and you have to be open
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to the idea.
9:42
People with a fixed mindset say that this
9:44
is who I am and this is who
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I always will be.
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That is not the way to be the
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best human that you can be.
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You got to let go of that idea.
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No one should be stuck in this fixed
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mindset.
9:54
Or if you, for example, going back, this
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is actually a fantastic book as well.
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I think it's called Fixed Mindset.
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I don't remember, but everybody should read it
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and I'll make sure to tag it in
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the show notes where it's kind of people
10:08
that grow up being like, I'm not good
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at math, right?
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Well, if you continuously say you're not good
10:13
at math, you're never going to be good
10:15
at math.
10:16
Whereas if you say, I'm not good at
10:17
math, but I'm going to get a tutor.
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I'm going to start studying 10 minutes each
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day.
10:22
Suddenly, you become better at math, right?
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You're getting rid of this idea that you're
10:27
stuck in this position and the same thing
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happens with anything as you get older.
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If you're somebody that's always suffering and saying,
10:34
I don't have self-discipline, then you're going
10:37
to go through life thinking that you don't
10:38
have self-discipline.
10:39
But if you're like, I don't have self
10:41
-discipline, however, I want to, so I'm going
10:43
to do a 30-day self-discipline challenge
10:46
and stick it out, then guess what?
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You're building that muscle and changing it so
10:51
that all of a sudden, after 30 days,
10:53
you're going to have a little bit of
10:54
self-discipline, not something that you're continuously going
10:56
to have to work on.
10:58
It doesn't come naturally from the get-go,
11:00
but it can with time.
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So know what your weaknesses are, know what
11:03
it is that you want to work on,
11:06
and then open yourself up to having a
11:08
growth mindset versus a fixed mindset.
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Tip number two is remove your temptations.
11:15
Why make things harder on yourself than they
11:17
need to be?
11:18
And I think we purposely do this sometimes
11:20
to prove to ourselves that we can handle
11:23
temptation, but especially at the start of things,
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why?
11:27
Why do you want to do that?
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If you are trying to give up alcohol,
11:33
for example, why have a bottle of chilled
11:35
Chardonnay sitting in your fridge?
11:37
Get rid of it, give it to somebody,
11:41
put it someplace else, and a wine, maybe
11:43
you have like a wine rack somewhere in
11:45
your house, but don't have it where it's
11:47
so accessible to you every single day.
11:50
Yes, for some people, you know you have
11:52
it in your head of like, but by
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me seeing it every day and me saying,
11:55
no, that gives me more power.
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Okay, well, it does that, but it makes
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it so much harder on yourself than it
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actually needs to be.
12:01
Take those temptations and toss them away.
12:05
If you work out in your bedroom, for
12:07
example, right now, and you're trying to work
12:09
out consistently, but all you're doing is seeing
12:12
your bed, what is that telling your mind?
12:14
Your bedroom is made for relaxation and sleeping.
12:16
So if you're trying to build and create
12:19
a workout habit, but you're working out and
12:21
you're looking at your bed the whole time,
12:23
you might be like, oh, this sucks.
12:24
So take your weights, make some space somewhere
12:27
else in your house, maybe even get outside
12:29
and create a space that energizes you versus
12:32
a space that's naturally supposed to help bring
12:35
you down into a relaxation mode.
12:38
Does that make sense?
12:39
And then the last example is, if you
12:40
are trying to give up sugar for 30
12:42
days, then why do you have a pantry
12:45
full of sweet treats?
12:47
Even if it's your kids in your house,
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you know, it's 30 days.
12:50
Say, hey, guys, we're going to do this
12:51
together.
12:52
Help support me, and we're all going to
12:54
feel better at the long run and then
12:56
bring in some healthier options, bring in the
12:57
berries and the fruit and things like that.
12:59
If that is just not possible, then at
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least put those sweet treats somewhere where you're
13:04
not going every day.
13:06
Make it a designated drawer somewhere or another
13:09
cabinet that is kind of out of sight,
13:12
out of mind for you, but where it's
13:13
still accessible to other people.
13:15
Don't try to prove to yourself that you're
13:17
stronger than you are, especially at the beginning.
13:20
Keep things simple.
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Tip number three, set your goals.
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This is where I want you to actually
13:25
create your discipline challenge.
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I'm going to do 30 days of X.
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I'm going to go 60 days of Y.
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And here's what I want you to realize
13:35
is that this is also the reminder to
13:38
have some grace with yourself.
13:40
This is why I don't like things like
13:41
75 hard, because with 75 hard, if you
13:44
don't know what that is, it's a 75
13:46
-day challenge where you're not supposed to eat
13:48
sugar.
13:48
I think you work out two times a
13:50
day.
13:50
You have to read at least 10 pages
13:52
of a book.
13:52
You have to take a picture of yourself
13:54
every single day.
13:55
That's more for them than you, I think,
13:58
because they want the testimonial images at the
14:00
end.
14:02
You have to drink a gallon of water
14:03
every single day.
14:04
That is a lot.
14:06
And if you mess up on any of
14:07
those things and don't complete it, then let's
14:10
say you've gone 50 of the 75 days.
14:12
You have to start back over at day
14:14
one.
14:14
And what does that do?
14:16
That makes people go, oh, see, I knew
14:19
I couldn't do it going back to that
14:21
fixed mindset.
14:22
So I'm just going to give up.
14:24
Maybe I'll try this again later, but I
14:27
failed.
14:27
Whereas if you just realize that you're human
14:30
and you're probably going to fall off the
14:32
bandwagon at some point during your challenge, even
14:35
in the slightest way, today's a new day,
14:38
tomorrow's a new day.
14:40
Next, you know, the next hour is a
14:42
new hour.
14:43
Start back.
14:44
Don't give up on yourself.
14:45
Just pick up where you left off and
14:47
keep going and realize that that is most
14:50
likely going to happen.
14:52
You're going to lose motivation, and the self
14:53
-discipline muscle is going to weaken from time
14:56
to time, especially the farther along you get
14:58
through the challenge.
14:59
I know in our head, we think that
15:01
as we go through it, it's going to
15:03
get easier when, in reality, it's actually the
15:05
opposite, especially in the middle.
15:07
When you're starting a new challenge, you're like,
15:09
yes, I can do this.
15:10
I'm so motivated.
15:11
You're excited, right?
15:12
You want to see how you're going to
15:13
feel.
15:14
And then with time, after about week two
15:17
or week three, that's when that newness wears
15:19
off and the motivation starts to wax and
15:22
wean, and that's where you're 100% relying
15:25
on your self-discipline to keep yourself going.
15:29
And it's really easy to say, if I
15:30
mess up, then I fail.
15:32
It's also really easy to say, wow, I've
15:34
made it 20 of the 30 days.
15:36
That's good enough.
15:38
What's good enough is actually following through.
15:40
And this also goes to show that things
15:42
like this is an example of type two
15:45
fun, where during the actual challenge, you're like,
15:48
this kind of sucks.
15:49
This is boring.
15:51
I'm not doing the normal fun things that
15:54
I normally do.
15:54
Let's admit it.
15:56
Cookies and cake, if that's what you're trying
15:59
to give up, those are really delicious things.
16:02
However, at the end of it, you get
16:04
to say, boom, I did it.
16:06
And you feel proud of yourself.
16:08
You feel happy of yourself.
16:09
And that's where the type two fun comes
16:11
in.
16:12
So set specific challenges for yourself and realize
16:14
that you're not going to be perfect.
16:17
But don't let your imperfections stop you from
16:20
carrying on.
16:22
And if you want to, you can absolutely
16:23
add to it.
16:24
So let's say if you do mess up
16:25
one day, if just in your mind, it
16:27
makes you feel better, that once you get
16:29
to 30 days to go for 31 days
16:31
because that one mess up, that's fine.
16:33
You get to create the rules.
16:34
No one's going to knock at your door
16:36
and say, knock, knock, knock, you failed.
16:39
So take that pressure away and do what
16:41
makes you feel proud of yourself.
16:44
Number four, have some sort of accountability tracking.
16:46
Whenever I'm doing some sort of challenge like
16:48
this, I either keep it in some sort
16:50
of notebook where I can write down day
16:53
one, day two, day three.
16:55
And something like, I actually like to use
16:57
the graph paper of a moleskin because I
17:00
can write out 30 days and then I
17:02
can create my own little boxes.
17:04
And then each day that I'm successful, you
17:06
just kind of square a color in that
17:08
box.
17:08
And so it's like a checklist where it's
17:10
day one, done, day two, done, day three,
17:13
done, day four.
17:13
Oh, I messed up day five, done, day
17:15
six.
17:16
And so you get to see these streaks
17:17
and it's almost like a countdown.
17:19
Other things that I've done as well is
17:21
I've gotten sticky notes and I've done the
17:25
numbers in reverse.
17:26
So I'll start with day 30 and I'll
17:28
write 29, 28.
17:29
And so each day I just remove that
17:31
top piece of paper and it acts like
17:34
a countdown to being done with the challenge.
17:36
So that's another way to help hold me
17:37
accountable.
17:38
Another way is to have some sort of
17:40
accountability partner.
17:42
Find a friend.
17:43
Just like I am with Dan, he's giving
17:45
up alcohol.
17:46
I'm giving up my sourdough.
17:48
We're giving up two very different things, but
17:49
we're doing it together so that we can
17:51
hold each other accountable.
17:53
Last night, he actually got a raise at
17:55
work and got a little bit of a
17:57
bonus, so he wanted to celebrate.
17:59
And of course the first thing was like,
18:00
we need champagne.
18:01
And I was like, no, no, no.
18:03
Let's not do it that way.
18:04
But what is something so fun that we
18:06
can acknowledge it that doesn't revolve around alcohol?
18:09
So I went to the grocery store and
18:10
I picked us up some kombuchas and I
18:12
poured them into wine glasses and that's what
18:15
we had.
18:15
But we had that teamwork going on to
18:17
help where it has had he been by
18:19
himself.
18:20
It would have been very, very easy to
18:23
just be like, it's just one night, you
18:25
know, I'm going to do it this way.
18:26
So have some sort of accountability and some
18:29
sort of way to track your progress.
18:30
It's going to help hold you accountable throughout
18:33
the entire process.
18:34
Number five, have a plan for when the
18:37
initial challenge is actually over.
18:39
Another reason that I don't like things like
18:41
75 Heart is because when the 75-day
18:43
challenge is over or something like Whole30, which
18:46
I actually do like Whole30 if you don't
18:49
go about it like this, is that when
18:50
it's over, you celebrate and then you're like,
18:53
yes, I did 75 days of all these
18:55
crazy things or 30 days of all of
18:57
this amazing nutrition stuff.
19:00
Let's go celebrate.
19:01
And then you celebrate with all the vices
19:03
that you just tried to give up, and
19:04
you go right back into your old habits.
19:07
And then what's the point of everything?
19:10
So have some sort of plan for once
19:12
your challenge is over.
19:14
For Dan, for example, once he's finished with
19:16
30 days of completely no alcohol, he plans
19:18
on just going to have wine on Fridays
19:21
and Saturdays.
19:23
I don't have a plan with sourdough.
19:25
I feel like I have a pretty basic
19:26
balance of it.
19:27
I'm not eating a loaf of bread every
19:29
single day.
19:30
A loaf of bread generally takes me about
19:32
two weeks to eat.
19:33
It's just a little slice here and there.
19:34
But had it been something that I was
19:36
overindulging in, then, yes, I would have some
19:38
sort of plan of like, okay, I'm eating
19:40
an entire loaf a day.
19:42
Let's do it where I have just, you
19:44
know, I don't know, four ounces of like
19:48
a wait-out slice.
19:50
Something to help keep me balanced with it
19:53
if you are exercising every single day.
19:55
That's not something that I would condone and
19:58
something that I would say that you should
19:59
be doing.
20:00
But after your 30-day challenge, let's say,
20:02
okay, I'm going to start working out three
20:04
days a week.
20:05
And that's what I want to keep going
20:07
forward.
20:08
I want to create balance.
20:09
So the self-discipline of doing these like
20:11
really hard, intense challenges is just helping you
20:14
to set up for a more balanced way
20:16
when that challenge is over.
20:17
So go ahead and plan that out.
20:19
And then next one is make your challenges
20:22
progression-based.
20:24
You don't, Rome wasn't built in a day.
20:27
So if, for example, you're having some sort
20:29
of challenge where it's about 10,000 steps,
20:32
you want to do 10,000 steps a
20:34
day, but right now you're only getting 2
20:36
,000 steps per day.
20:37
Adding 8,000 steps overnight, that's a lot.
20:40
It's a time commitment.
20:41
It's a lot on your body.
20:43
So, and that means it's more likely that
20:46
you're not going to be able to follow
20:47
through with that.
20:48
So set out a plan where maybe the
20:50
first week you do 4,000 steps per
20:52
day.
20:52
That's already doubling what you're doing.
20:54
That's already a huge improvement.
20:56
And then, so you're going to do 4
20:58
,000 steps the next day, or the first
21:00
week, and then you're going to do 6
21:01
,000 steps the second week, and then 8
21:04
,000 steps the third week, and then your
21:05
fourth week, you're going to get to 10
21:07
,000 steps.
21:08
And then once you get to 10,000
21:09
steps, maybe then you'll go ahead and create
21:12
a new plan for the following month, where
21:14
then you'll get 10,000 steps a day
21:16
for the entire month and see how long
21:18
you can carry on as a streak, or
21:20
at least doing it maybe five days a
21:22
week.
21:23
Again, you get to create the rules.
21:25
And I feel like when we realize that
21:27
you're the rule maker, that puts so much
21:29
power in your own hands and makes you
21:31
feel a lot stronger and a lot more
21:34
disciplined.
21:36
So break it up if you need to.
21:37
The same thing can happen if you're trying
21:39
to drink more water.
21:40
You don't have to drink a gallon of
21:41
water starting tomorrow.
21:42
You can do 3 liters, you know, 2
21:45
liters this week, 3 liters the following week,
21:48
4 liters the next week, build up to
21:50
it.
21:51
Same thing with exercise.
21:53
If you're not exercising any, then you have
21:55
no right in thinking that you should start
21:58
exercising 6 days a week starting tomorrow.
22:01
Start exercising 3 days a week and build
22:04
up to it slow.
22:05
It's also a lot more healthy and a
22:07
lot healthier of a mindset.
22:09
And then last but not least, I had
22:13
to look at my notes, you're covering my
22:15
notes, is follow through.
22:17
If you have made yourself this promise that
22:19
you recognize that you need to make a
22:21
change, then stop letting your excuses become stronger
22:25
than your why.
22:28
Don't let your brain tell you, you can't
22:30
do something.
22:30
You have your plan, you have it laid
22:32
out in front of you, you have some
22:33
way of tracking it or you have an
22:35
accountability partner.
22:36
Maybe you have a coach, which is awesome.
22:38
If you want some online training help, if
22:40
it's fitness or nutrition related, reach out to
22:42
me.
22:43
I have that covered.
22:44
I can help you with that.
22:46
But follow through with what it is that
22:48
you want to accomplish because the longer you
22:50
say, I want to do this, and then
22:52
you only put it out there for two
22:54
to three days, the more you start putting
22:56
yourself in this fixed mindset of thinking, I
22:59
can't do this.
23:00
Once you set your plan, once you have
23:02
it laid out, go ahead and follow through
23:05
with it.
23:06
Don't make yourself feel weaker than you need
23:08
to.
23:09
Let's help build yourself up and make yourself
23:11
feel stronger.
23:12
That's what these discipline challenges are all about,
23:15
to prove to yourself that you're capable of
23:18
more than you give yourself credit for.
23:20
Does that sound good?
23:21
So follow through with me.
23:23
I'm going to be tracking a little bit
23:24
more of this now that I've talked about
23:26
it here on the Film is Weekly podcast.
23:28
I'll share more about our discipline challenges over
23:31
on Instagram.
23:32
I'll make sure to put everything down in
23:33
the show notes so that you can keep
23:34
up with it.
23:35
And if you have any questions, I'd love
23:36
to hear.
23:37
And if you are going to give yourself
23:38
some sort of challenge, what is it?
23:41
And if you have a question about that
23:43
challenge, if you're like, I want to do
23:44
this, but I'm not sure how to lay
23:45
it out, feel free to leave it down.
23:48
If you're watching this on YouTube down in
23:50
the notes, I'll give you some thoughts or
23:51
feel free to reach out to me.
23:53
Kindle at fitwomensweekly.com.
23:56
Shoot your questions to me.
23:57
Lay out what it is that you want
23:59
to accomplish.
24:00
I'll give you all of my thoughts so
24:01
that you can be as successful as possible.
24:03
And again, if you need accountability partner, if
24:06
you need a coach to help you get
24:07
through this, reach out.
24:09
We can chitchat together and see what it
24:11
is that we can do to work together
24:12
to make you hit your goals and feel
24:14
like you are a disciplined queen.
24:17
Yes, yes.
24:19
And then last but not least, help do
24:21
me a favor.
24:22
Subscribe to the podcast no matter whether you're
24:24
watching this on YouTube or listening to it
24:26
over on your favorite platform.
24:27
It really does make a huge difference in
24:30
letting other people become part of our fit
24:32
family.
24:33
So thanks for listening, you guys.
24:35
I will talk to you soon.
24:36
Bye.