Latest / SOTA Personal Training Podcast / Beach Season Starts NOW!!!

Transcript

Beach Season Starts NOW!!! · SOTA Personal Training Podcast

0:01
Ladies and gentlemen, welcome to the SODA Personal Training
0:04
Podcast. We help busy adults get strong
0:07
and fit and stay that way for a really long time.
0:11
And guess what, guys? It's beach season.
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Yelp already it's right now. What you guys look outside?
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Did you see outside? It's February 26th, right?
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OK, clarity. And for the record, we're not
0:27
talking about the fact that it's relatively warm outside today,
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which it is, and it's supposed to be relatively warm tomorrow.
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What we're getting at with this is if you want your beach body
0:36
to be ready for this summer, you got to start right now, OK?
0:39
And in this episode, we're going to tell you how and why, OK?
0:42
That's right. OK, So what we want to do here
0:46
is just kind of like lay out a plan because like, think about
0:49
it this way, OK, It's late February here in Minnesota.
0:51
And sure, like, you know, beach season, if there is one here in
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the great state of Minnesota with all these lakes, you know,
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OK, we're talking about like June through August or September
0:59
or whatever, right? And who knows, maybe some of you
1:01
travel at all different times throughout the year.
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But the point is we get a lot of people in late spring who say,
1:07
OK, I want to get my body ready for summer, right?
1:10
And if you come to me at the end of April with that, I'm going to
1:13
be like what? Well, it.
1:14
Can be ready by fall. Yeah, Yeah, It can be ready
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right when the beach season's getting over.
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Like, you know, you'll see the 30 day crash diet plans and
1:21
things like that, which sure, you know, you could lose 15 lbs
1:25
in a month if you don't eat anything and drink any water and
1:28
you're going to lose 14 lbs of muscle and 1 LB of body fat and
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you're not going to lose. Yeah, exactly.
1:34
So, you know, realistically, can you, you know, make the type of
1:38
change you want to make in the course of a month and kind of,
1:41
but no. So right, This is why we're
1:44
going to tell you like a solid 3 to 4 month plan.
1:47
To get the body you want. For the summer.
1:49
Yeah, start it now so you don't have to do the the quick fixes
1:52
that we don't, they don't work, they don't work, they don't last
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and you're miserable getting ready for it and then you just
1:58
end up backsliding. Yeah.
2:01
And I think prefacing this one, I do want to, I do want to say
2:04
that, all right, does this just sound like toxic, you know,
2:08
toxic gym culture? Like I want to get my body
2:10
right. Oh, but it's my body.
2:12
You're not right already. Like, listen, we we know that we
2:16
totally acknowledge that this does not have to do with your
2:18
worth. This is about you feeling
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confident at that, that first pool day, right to saying, I've
2:22
been working hard. I've been really putting in the
2:24
work and it shows, I think what what we look like in a bathing
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suit. It tells so much more than just
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OK, you're in shape because of how much work and, and how much
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time it does take to get in that place.
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That's what's commendable. And that's what I think a lot of
2:41
people will, will look up to. So, and the other side of this
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is if you've, if you've been in a place where you're like, but
2:48
I, I just want to feel good about myself, but you still want
2:51
that goal, like that cycle that continues with, you know, not
2:56
being comfortable and then doing uncomfortable things and then it
2:58
just yo-yo cycles. It's kind of necessary in some
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cases just to say, I'm, I'm going to strive for the
3:04
aesthetic thing so that it, it gets me a pointed goal.
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So again, it's not to, to downplay and say, all right,
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well, I'm, I'm good with where I'm at.
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That's OK too. But for those of you who want to
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kick it into high gear so you do feel more confident this summer,
3:19
this is the one for you. Yes.
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And to piggyback off what you just said, Phil, you know,
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talking about like the, yeah, you know, this is paraphrasing,
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but like, you know what, getting in shape with a quote UN quote
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Beachbody says about, you know, your, your, the way you worked
3:33
for your character, your discipline, things like that is
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like I, I, I know you, dear listener.
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I know our listeners pretty well, OK.
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And what I know about you, our listeners and our members is
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that you are busy adults. You are freaking busy with lots
3:53
of things, OK, whether it's kids, whether it's work, whether
3:55
it's whatever, right? Like you barely have time to
3:57
listen to this podcast. You're driving somewhere, you
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know, you're, you probably are working, looking at emails right
4:01
now and you just pulled up the podcast.
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Whatever. You're a busy adult, OK, So any
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change that you can make to your body is really freaking hard.
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You have to really put in some work to do it.
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You have to make some sacrifices is maybe the wrong word, but
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like you have to work really, really hard to make any progress
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at this. OK, So what it is and and I'm,
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I'm going to be a little, a little bit of not like tough
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love, but I'm going to be just very real with you guys in this
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episode about like what it is going to take to actually make
4:30
the changes that you're trying to make if you want to get your
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quote UN quote, beach body ready.
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But like my point is this is this is not easy, especially for
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busy adults. And So what Phil just said about
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discipline, not sure if that's the word you use, but it really
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resonates with me just because any really busy adult,
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especially one with kids who can make changes to their body the
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way they want, deserves a lot of respect because it takes so much
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of. Course, when you see like a
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ripped mom or dad and they got like two or three kids, they're
5:00
just like, how, how are they doing this?
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And they're like, they must be cheating.
5:04
They must be doing something. She must not work.
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You know, it's like, come on. They just they had the right
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commitment level and it was important enough to them as it
5:13
is to you guys. So, and I think part of the
5:15
reason you guys listen to this podcast, maybe the entire reason
5:17
is to help get not the shortcuts, but the shortest
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distance, the shortest amount of work, not because you're lazy,
5:24
but because you're so busy. So we don't have time to just
5:28
wake up and see how we feel that day and like, we got to go, Kids
5:32
got to go to the school, you got to get the soccer, you got to
5:33
make lunch. Oh, forget lunch, get groceries.
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It goes on and on. And then Sunday you get like a
5:39
30 minute period to like re evaluate and reassess where you
5:42
have a little free time and you and you go on your phone.
5:44
Yeah, yeah, yeah. That's that might be next
5:46
episode. We literally are thinking about
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doing an episode where all we talk about is people's poor
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phone habits. Yeah, that's right.
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But so, yeah, I mean, you get like 30 minutes a week to think
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to yourself like, oh, OK, how did that week go?
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Should I change anything for this week?
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And then you're just back on go again.
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Yeah, well, ask any parent like, how's your weekend?
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They're like what? You can ask me the last 24 hours
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maybe, and then I can tell you. But other than that, I don't
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know. It was busy.
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We're busy. We did stuff.
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Yeah, yeah. Exactly.
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So like with that preface in mind, once once again, like we
6:15
know darn well how hard this is okay to make the type of changes
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that you want to make, right? With that in mind, let's see if
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we can make this as simple as possible, not necessarily as
6:28
easy as possible because it's never easy, but as simple as
6:31
possible for you to get the result you want, which let's
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say, OK, we're late February now, hypothetically speaking, by
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June you want to see some changes in your body, right?
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So we got 3 1/2 ish months, 100 days, OK?
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We got 100 days basically to do this, right?
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And for most people and most people, it wouldn't hurt to have
6:50
a little extra muscle mass too. And they may even strive to see
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that. But you know, it's the word that
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I like to use, which is recomp, right?
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It's if you can maintain or even add a little muscle mass and
7:00
burn somebody fat. OK.
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And so, you know, for the hypothetical, should we, should
7:06
we be ambitious with our hypothetical person or client
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here and say 20 pounds, 25 lbs body fat.
7:13
That's a lofty body fat. Sure.
7:15
Yeah, yeah, yeah. That's lofty. 20 like 20 lbs.
7:19
How about 20 lbs body fat in 100?
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Days £20 That just sounds like the right amount. 20 lbs body
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fat loss, maybe even 3 lbs muscle gained if we really crush
7:27
it. I'm being overly ambitious.
7:28
This is a pipe dream. OK, that's all right.
7:30
We can, we can aim high and land amongst the stores because.
7:32
You can. We can do it like you can all do
7:34
it. You could all do it.
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But we want to be realistic. Yeah, yeah, yeah, yeah.
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And also OK, yeah, we want to be realistic and tell you that you
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can actually do it if you put your mind and and energy into
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this the right way. OK.
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So let's OK, let's say that that's what it's going to be
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because for most of us clients, I think they would really like
7:49
that is say I'm going to gain 3 lbs of muscle and burn 20 lbs of
7:54
body fat in the next 100 days. So you're 17 lbs lighter on the
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scale and you're 5% stronger on every exercise.
8:04
OK. I think almost everybody would
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kind of like this, you know? So this is the ambitious goal
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we're going for, OK. And believe me, this is going to
8:13
be freaking hard. It's not easy, OK, Even as a
8:17
fitness not like me, like doing something like that is freaking
8:19
hard. You got to be on it all day
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every day. Now.
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Now here's what I'll say though, kind of like Phil was saying
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before, like if we set out with this ambitious goal and you
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quote UN quote fail or there are certain aspects of this plan you
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don't do perfectly. Like it's OK, you can still
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shoot for the moon and land among the stars.
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Maybe you burn instead of 20 lbs eight to 10 lbs of body fat and
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you keep your muscle mass the same.
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Still, this is pretty good, right?
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That's looking better than. That phenomenal and you're going
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to see and feel those changes and other people will notice
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that they will. Yeah, so if you screw up a day
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or two or have a bad weekend or whatever, like don't give up on
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it. Just keep going and see how good
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results you can still get by doing good most of the time.
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Again, our goal here is to get you guys the right direction,
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right? The speed is what's going to be
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variable. And right now it's spring.
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We're like, we're still in this kind of low motivation period of
9:09
the the year. So here's our way to kind of,
9:12
you know, give you the kick in the butt to be like, let's go,
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let's do this. We want this for you.
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You just, you got to want it as much if not more than us for
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this to work. So yeah, let's make this simple
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enough to actually act on and put the plan together.
9:27
So what's your short version? If you had to, I'm going to have
9:31
you lay out the short version. Then maybe I'll talk about
9:35
certain things you say. But the short version of
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somebody walks into this door right now and you got to sell
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them on it. You be like, okay, this is how
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we're going to get you up 3 lbs of body fat.
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They're up 3 lbs muscle, down 20 lbs body fat by June.
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What's your kind of like brief step by step process how we're
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going to do this? Yeah, well, you got to keep that
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sleep and recovering check. So get your 7 plus hours.
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You got to eat nutrition. You got to eat in that that
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calorie window with enough protein to help minimize any
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muscle loss, if anything, gain it and keep you full so you can
10:07
stick with it. And you got to do with a plan
10:09
that you can actually see yourself sticking with.
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So we'll put that together for you.
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We'll put together your macros, you can put it in a seven day
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meal plan. Remember you guys have access to
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this stuff all the time. So if you're like, that would
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really be great because I'm so busy.
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Tell us. So yeah, sleep, nutrition and
10:25
workouts. So you got to get in here 2-3
10:27
days a week, maybe an open gym, maybe a soda fit, definitely
10:31
your sessions. And then you got to get some
10:33
activity in at all other periods possible during the day, as
10:37
often as you can. You got to, you got to pull that
10:39
lever. You got to whether it's steps,
10:41
whatever, yoga, pickleball, curling, ice skating, I don't
10:45
care. You just, I don't know.
10:46
It's an Olympics. Yeah.
10:47
Yeah. Canadians got caught cheating.
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So it's blown or something. Yeah.
10:51
He was like poking it Anyway. So those are the three big
10:55
buckets, right. And I think the adhesive to all
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this is, is really your mindset and like having that really
11:01
strong anchor to why you want to do this.
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So I invite you guys to close your eyes.
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Imagine yourself at that BBQ, you've got this, the cut off,
11:10
whatever, sleeveless shirt, whatever.
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Yep. All right.
11:13
Or on the boats, right? And how do you want to feel when
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you are in that position, right? Imagine that that person that
11:21
you are in the future, right? And just imagine how that's
11:24
going to feel, right? We're talking about the smile,
11:26
not the braces right now. OK, so put yourself there and
11:30
that's going to help anchor you. Just remember what that feeling
11:33
is is going to feel like and that will help anchor you along
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the way. I really think that's the piece
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that can glues all the other components together when it gets
11:41
tough. Not if when that was not short
11:45
at all, no. No, that was fairly short.
11:46
That was what I wanted. Yeah, I didn't.
11:48
You can't do it in like an elevator pitch.
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I was going to say like nutrition, sleep.
11:52
Workout. Yeah, yeah, yeah, that's the
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seven second version of it, yeah.
11:55
Then there's a 32nd elevator pitch, which is like, well, you
11:58
want to get into a slight calorie deficit with enough
11:59
protein, do strength training three times a week, 10,000 steps
12:02
per day approximately, or maybe 8000 is fine.
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And then get 7 to 9 hours of sleep per night.
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Like that's the 32nd version. Exactly.
12:09
So you're, you're 1 metaphor down right, 'cause you did the
12:12
the it's not the braces, it's the smile metaphor.
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I like that. Yeah, it's OK.
12:15
I like that one. I got a few tangents still left
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up my sleeve here for today. Yep.
12:21
So, yeah. OK.
12:23
And so, like it's interesting. Yeah.
12:24
You mentioned sleep is the first thing that you mentioned.
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I didn't expect that to be the first thing that you would say.
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I was thinking about that in a short time because you know a
12:32
good workout and you know your mood and your energy.
12:35
It all starts well before the day begins.
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And I'm saying this because I was here last night until 12:30
12:42
getting ready for a seminar because I can't get set up in
12:45
here when anyone's in here. So I was like, Katie, I got to
12:48
go in. So I'm totally exhausted right
12:51
now because my day had to continue as normal this morning.
12:54
And so maybe that's why I mentioned it first.
12:57
But good sleep sets you up for success the rest of the day.
13:00
You get up, you have enough energy.
13:01
I'm going to cook myself breakfast today.
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Then you don't end up eating lunch out and eating the garbage
13:05
food at the oil. It's going to slow you down.
13:07
You have a crummy workout. The cycle perpetuates.
13:11
So I didn't do it necessarily by a reason, but I think that's
13:14
also important for people to understand that a good workout
13:17
starts before the workout begins.
13:20
Yes, absolutely. Yeah, Yeah.
13:23
I mean, you hit the nail on the head with the the three big
13:25
things, right? It's exercise, it's nutrition
13:27
and it's sleep, you know, and I think, I think the plan you laid
13:30
out is perfect. It's, I mean, ideally probably 3
13:33
strength training sessions a week.
13:35
You can only do 2. That's fine, right.
13:37
And then just just get your step the rest of the day.
13:40
Like you don't need to run marathons, you know, but that
13:43
might actually even be counterproductive.
13:44
Like get, get your steps. 10,000 is a great number.
13:48
If you can get 8000, you're doing pretty Dang good too.
13:50
Like just get a pretty good amount of steps.
13:53
And then the nutrition thing, have have I ever talked to these
13:57
guys about nutrition? What's that, Phil?
13:58
OK, the new for that. Like the whole 30?
14:02
Yeah, yeah. For the, I don't know, 40th time
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on this podcast, let's talk about the type of diet that most
14:11
people. OK well, yeah, that most people
14:13
need to do what we're trying to do, which is to get in shape for
14:16
for beach season. OK, Now in terms of like the
14:20
first step, if you've never done any sort of like calorie
14:25
tracking or anything before, the first step might be just you
14:31
have a protein target that you're trying to hit for the
14:34
first few weeks, right? Maybe, maybe.
14:36
But like since in this hypothetical example, we're
14:39
trying, we're ambitious, you know, we're trying to burn 20
14:42
lbs body fat and gain 3 lbs of muscle between now and and the
14:47
beginning of June, right? We got to be pretty dialed, OK?
14:51
And I know you guys listen, OK, And I love you guys listening,
14:57
OK, But you don't like to be that dialed with your nutrition.
15:01
Neither do I like neither do I Nobody does.
15:03
Nobody likes it. Like nobody likes to be that
15:05
dialed. Industry secret we don't even
15:08
like. It No, we don't.
15:09
Yeah, yeah, yeah. There's like probably like 2
15:11
months out of the whole year on average.
15:13
I'm actually like really dialed in with how many calories I'm
15:16
eating, you know, But like, if you're really serious and this
15:20
is the goal that it's like it's got to be 20 lbs body fat down
15:23
by June, you got to be pretty dialed, OK.
15:25
This like this is one of the harsh realities of the
15:27
situation. You know, you can't really be
15:29
guessing on calories that often if you want to lose that body
15:32
fat over a period of three to four months.
15:34
Not if you're serious about doing this.
15:36
And so this is where I'll just lay out the playbook and then
15:39
you can do it. You can, you know, certainly ask
15:41
for us for specific advice about this.
15:43
But like, this is the playbook right here.
15:45
You just run this playbook for three to four months.
15:47
OK, so you download my fitness power macros first or lose it or
15:50
whatever one of the freaking million apps they have out there
15:52
to track your calories and macros, doesn't matter which
15:54
one. OK, you could do it by pen and
15:56
paper. You can ask ChatGPT.
15:58
I have clients that use ChatGPT for this.
15:59
At this point you can do it. OK, go for one week where you
16:03
figure out exactly how many calories you eat on average on a
16:06
day-to-day basis. You log everything, OK,
16:08
Everything. And yes, I mean everything, OK,
16:11
down to the the soda that you had that was 150 calories down
16:16
to the alcohol you had on the weekend.
16:17
I mean everything, every calorie you put in your body.
16:19
Log it. You can skip the celery though.
16:21
You can maybe skip the celery maybe?
16:23
Do you think these people don't really eat that much celery?
16:26
No. Actually eat celery.
16:28
Like celery. It's terrible.
16:29
Nobody eats celery. OK, forget about the celery.
16:33
Track everything. OK?
16:34
Don't eat celery. It's not even beneficial for you
16:36
in this case. All right, so you track
16:39
everything for a week and you don't even try to change it.
16:42
Don't even try to impress me or Phil or Coach Ben or whoever
16:45
else. Don't try to impress your app
16:47
that you're using by saying I don't like to eat Donuts, so I'm
16:50
not going to eat Donuts. Like, just eat the way you
16:52
normally would, OK? And if that includes Donuts, eat
16:55
your freaking Donuts. It's the last donut you're going
16:57
to see between now and June. But eat your Donuts, OK?
17:00
Eat your Donuts. The Last Supper, the.
17:03
Last one you're going to see. Yep, eat that doughnut and enjoy
17:07
every bite of it. OK, so the last one you're going
17:09
to see. So on.
17:09
Savor every morsel. OK, Yep.
17:11
So you eat your doughnut and track everything like you
17:14
normally would because we want to see what your average is, OK?
17:17
We need to see what you eat on a database on average to maintain
17:21
your body weight as is, OK Assuming that you've been
17:23
maintaining a, you know, the same body weight, right?
17:26
So we want to see that you do that for a week, OK.
17:30
And then at the end of the week, you've figured out, OK, what
17:33
have I been averaging? OK, let's say you've been
17:34
averaging 2 2400, right? This could be a male or female,
17:38
you know, and let's say your average 2400.
17:42
OK, great. Now all we need to do is get you
17:45
down to about roughly 2000, maybe 1900.
17:50
A 4 to 500 calorie deficit is pretty Dang good to get the type
17:53
type of body fat we're trying to lose over the four months.
17:55
OK, you need to eat 2000 calories approximately instead
17:59
of 2400 and you need to eat probably 150 to 170 grams of
18:04
protein depending on, you know, a few factors, right?
18:08
But fairly high protein, 405 hundred calorie deficit like
18:11
this is what you need. Take it away for a sex film to
18:14
say hi to Pete. Yeah, no, absolutely.
18:15
I was just going to say that the, the math, we want to get
18:17
really nitty gritty, right, £20 / 12 weeks, right?
18:22
12 weeks, because that's our time frame about 100 days,
18:24
right. So 20 lbs, that's a pound and a
18:26
half a week, basically 1.6 repeating in fact.
18:30
So, so yeah, maybe your, your deficit's 500, maybe because
18:34
we're pushing hard, maybe it's a little bit more, or maybe you
18:37
just add in that activity outside of your gym session so
18:39
you don't have to eat too low because that's the right deficit
18:42
to do things sustainably is 1 to 2 lbs a week.
18:44
Maybe more if you have like 40 or more pounds to lose.
18:47
But that's kind of The only exception.
18:50
One to two is actually the fastest you want it to go for it
18:54
to be more permanent. Yep, absolutely.
18:57
So like that's actually like that whole piece of it right
19:01
there, the get enough protein and be in a mild calorie deficit
19:06
every day, seven days a week for the three, 3 1/2 months.
19:10
Like that's actually like 80% of the equation, you know?
19:15
It's like the 8020 thing, you want to put 80% of your effort
19:18
into the 20% of the stuff that works and that's it.
19:20
That's yes, that's. What you should really focus on
19:23
is sufficient protein and a slight calorie deficit.
19:26
Yeah, like that's like the, that's the the main part of this
19:29
because like even hypothetically, like, you know,
19:32
if you did all that and you didn't strength train at all,
19:35
yeah, you wouldn't be as good. You'd still lose the body
19:38
though. Some of the body fat definitely,
19:40
you know, you might lose a little muscle then.
19:42
Not as much if you weren't doing like not as you wouldn't lose as
19:46
much muscle eating higher protein than if you.
19:48
Did high protein. Exactly.
19:49
So it's well studied. Yeah.
19:50
If you do the diet right, you don't even have to do the
19:53
training that well, like the lifting weights will definitely
19:56
help, especially if you want to maintain and add that little bit
19:58
of muscle. But yeah, the diet is like the
20:00
most important part of this, you know?
20:03
The sleep, yes, matters, you know, if you're doing the the
20:06
diet and the exercise right, your sleep should start to kind
20:09
of regulate a little bit more anyway, just because like your
20:11
body just kind of feels better and you get in a better
20:13
routines. Yes, but like the the diet, like
20:16
for this specific thing, the beach body goal by June, it's
20:19
it's the diet, it's mild calorie deficit, you know, with enough
20:22
protein. Yeah, just doing it day in and
20:25
day out. Yeah, yeah, over and over and
20:28
over again for 100 days. And if you don't think like you
20:30
can do it for 100 days, okay, I know you guys can do something
20:34
hard for 100 days, Okay, I didn't go ahead.
20:38
Just tell yourself on day 101, I'm I'm going to Culver's right.
20:43
Just tell. Yourself not going to Culver's.
20:45
I'm not like just just. Just we'll let them believe that
20:49
because if you get 200 days, you aren't going to want to do that.
20:54
It's just those things. It's like, but then I'll be
20:57
done. Right.
20:57
But every every diet that's unsustainable fails because they
21:01
probably didn't see the actual result they wanted.
21:03
And it was way too unsustainable.
21:04
They can't wait to get off of it.
21:06
Yeah. Ask anyone who's done that whole
21:07
30. Right.
21:08
That's what they do. They go get like a giant juicy
21:10
cheeseburger, drink 3 beers, and then they vomit.
21:13
You know, it's. Yeah.
21:14
Your body's a what is this? Yeah.
21:16
What are you doing? I thought we were done with
21:18
this. Yeah.
21:19
So no, it's great moderation, but but anything to get you to
21:23
say, all right, this isn't forever, especially if we're
21:25
pushing harder on the front end, It should get easier with time.
21:29
And that's what I mean, you're not going to, you're not going
21:31
to be craving that stuff after a few months.
21:33
You won't. Yeah, man, that makes me think
21:35
just because like I haven't had alcohol in five years now.
21:38
And like when I when I quit drinking alcohol, it wasn't even
21:40
really for like physical health reasons necessarily, but like
21:43
there wasn't really like a timeline on it, you know.
21:46
But like now I'm just kind of like not saying I'll never drink
21:49
again. But like now it's kind of like
21:51
what you said about like the not wanting the Culvers or whatever
21:54
is like, well, why would I want that?
21:55
People, honestly, And this is OK.
21:57
So like, time for a rant, time for a tangent, people.
22:01
You know, I just went to New York for my fiance and, you
22:03
know, everybody was like, did you have the pizza?
22:05
Did you have a bagel? And like, it never even crossed
22:08
my mind. I know, you know, like, people
22:10
say that stuff to me all the time.
22:11
Like, you know, they like, bring cookies up here, which to me is
22:14
like blasphemy. Like, how could you possibly
22:15
bring cookies into a gym? You know what I mean?
22:17
But anyway, the audacity, right? Come on.
22:20
No, no, But like, and then of course, like all the other
22:23
coaches will have a cookie and they're like, yeah, they're
22:24
really good. And then they'll ask me like,
22:25
did you have the cookie? I'm like, no, I didn't have the
22:27
cookie. It didn't even enter into my.
22:29
They're like, why would I do that, you know?
22:30
Walk away crumbling. Yeah, yeah.
22:32
I'm like a homogeny old man. I'm not going to eat that
22:34
cookie. But like, you know, it's just
22:36
like once you like, stop doing it for a while, at least in my
22:39
experience. This is like why it it doesn't
22:42
even enter into my brain. And like this is the same thing.
22:45
Like, you know, I've been I've been going like fairly hardcore
22:48
with nutrition for like the last couple years.
22:50
Not that I never eat anything that doesn't, you know, that
22:53
tastes good, but like I just, I don't eat chips.
22:56
I really don't eat French fries anymore.
23:00
You know, I don't eat cookies. I don't eat anything that you
23:01
would consider just like, oh, that's obvious.
23:03
Just like junk bad for you, you know?
23:06
And it just, it doesn't even really like, enter my thought
23:09
process when I walk through the grocery store.
23:11
I'm not like walking early. I'm like, Oh my God.
23:12
I wish I could have the flamy cheese puff ones that my fiance
23:16
likes, you know, like the chips are like, yeah, yeah, yeah.
23:20
I'm like. That would be so funny.
23:22
I can't even imagine. It's so tied to your like, I
23:25
guess outward identity. Like, you know, you are like our
23:28
David Goggins. You're like, no, I just don't.
23:30
And if you did have 1:00, we'd be like, wow, this is, this is
23:33
crazy. But but it, it sounds like
23:35
you've done it for so long. It's just part of your identity.
23:38
Don't have to think about it. You don't have to decide that
23:40
that's the kind of person that you are because you've, you've
23:42
done it long enough. It has.
23:44
It has occurred. Yeah, yeah.
23:45
It's just not even like a thought, you know, I mean.
23:48
With everyone who adopts this stuff in a serious way, it
23:51
really does. Yeah.
23:52
And I mean, I think the other thing too, like we're talking
23:54
about like a short term, like a short term thing here, you know,
24:00
because three to four months is still short term.
24:02
Don't get me wrong. You can make great progress.
24:04
Like you can make great progress in those three to four months by
24:10
really being dialed in with the calories, you know, like even if
24:12
it's not perfect, even if you throw in a little quote UN quote
24:14
junk food, if you're dialed in with the calories and the
24:16
protein, you're going to get that result.
24:18
Now, like me, I don't even you know, nowadays I don't track,
24:21
like I said, I don't track calories to the tea that
24:24
regularly. But like it's just been so long.
24:28
You know, I've had like a, you know, high protein and like a
24:30
lot of fruits and vegetables in my diet for like a while now.
24:33
So like when you do that and when you're choosing the mostly
24:36
Whole Foods, like I just giggled it, Phil, because I'm drinking
24:41
an ultra protein shake right now.
24:43
It's not a necessary. That's the closest thing to junk
24:46
food you have, which is saying a lot.
24:47
Yeah, yeah, yeah. But like, when you go like the
24:51
mostly Whole Foods and the no junk food, no alcohol diet, like
24:55
for just like years and years, it's just, I don't know, like
25:00
the, the body just like takes care of itself, you know, So
25:04
like you, you do it for long enough.
25:06
I, I mean, and that's part of the hard thing like for people
25:10
is people all inevitable want like a kind of quick fix, you
25:13
know, and I'm like, well, you know, I can promise you that
25:17
you'll get in really good shape, you'll have a lot of muscle mass
25:19
and you'll get really lean if you lift weights consistently,
25:23
eat a lot of protein, fruits and vegetables, and don't have any
25:26
alcohol or any junk food for like 6 years.
25:30
Right. Like, if you do it for six
25:32
years, I can promise you a great result.
25:35
But like, you know, we're not 19 years old here.
25:37
Like, this is not going to happen overnight for most
25:39
people. Like it's hard, remember?
25:41
You're busy, you're busy, remember?
25:43
You can't. You can't recover like you used
25:46
to. You can't.
25:46
You can't get away with that. Doing fiber cuts a week, eating,
25:49
you know, 1000 calories and sleeping like garbage.
25:52
You can't do that. It doesn't work, nor is it the
25:54
best way to do it anyway. They're trying to preserve and
25:57
even build some muscle. Yeah, yeah, 100%.
26:00
Yeah, exactly. So like again, a key lesson to
26:02
this is like if you, if you want this result that we're Speaking
26:05
of, like it's going to be hard. No, have no illusions about
26:09
that. Yes, we can definitely guide you
26:11
a lot along the way, but it's going to be hard.
26:14
Got my second metaphor. Go ahead.
26:15
All right, so we've talked about Ice Mountain a couple times,
26:18
right? My master metaphor for
26:19
everything health and fitness. Oh, yeah, it's too long.
26:24
But one of the components is right.
26:26
You're biking up an icy Rd. Maybe it's not even ice right,
26:28
But you got a hill and you've got a long bike ride.
26:31
OK, this is like one of those first hills you're like, I can
26:33
push cuz I can see the end of it, but just don't forget that
26:37
there's more right And that's this whole long term project cuz
26:40
you can't be like all right, I made it I'm going downhill now.
26:43
You don't want to go downhill and if you do nothing, you will
26:45
go downhill because of gravity. So anyway, Oh hey blockey.
26:50
Oh, that's broken. Sorry door.
26:52
Don't slam that anymore. We're now like John's too busy
26:56
with his Stronger than Austin program.
26:57
He doesn't know his own shots, just slamming the.
26:59
Door shut, door with a pinky and it just breaks.
27:02
Yep. Well, get yoked.
27:04
Yep, getting too strong. So, so anyway, just think about
27:08
that. We can put some short term
27:09
effort and then again, it's it's all about, you know, kind of the
27:12
habit dials like how hard are we pushing?
27:15
We always want to be pedaling, but we don't want to always be
27:17
going uphill. And that's what some of these
27:19
six week challenges will do is you are just sprinting and then
27:23
you got nothing left. So then you have to stop and
27:25
then you end up back at the bottom of the hill end of the
27:28
metaphor. But you kind of get my point is,
27:30
you know, all right, this is tough, but I can do this.
27:32
And like, all right, this is a little bit tougher right now,
27:35
but I know I have a bit of a reprieve before I jump back in.
27:39
Yeah, OK. Well, good.
27:42
I've tried. I feel like I have.
27:42
I have a banked tangent, definitely, but I'm not sure how
27:45
to use it on this one, you know, like what?
27:48
What else? I mean, OK, once again, people.
27:51
So OK, we gave people the blueprint right on.
27:53
Yeah. Strength train a couple times a
27:55
week, you know, be in that slight calorie deficit and get
27:57
enough protein and get solid sleep.
27:59
Like, what then is going to hold people back?
28:02
Because here's the thing, there's a few people are going
28:03
to listen to this. You know, 90 some percent of
28:05
people would be like, I don't want to be that bad.
28:07
And that's fine. You know, like, whatever, it's
28:08
totally fine. Just keep doing your thing.
28:10
Just stay relatively fit. You know, then there's going to
28:12
be a dozen or so probably members.
28:15
I already know a few in my head. I'm thinking about you guys
28:17
specifically. There's gonna be like a dozen of
28:19
them that are like, all right, I'm on it.
28:21
Yeah, let's go. I'm doing this.
28:22
What are gonna be the drawbacks? What?
28:24
What are not the drawbacks? What are gonna be the
28:26
roadblocks? The things that are gonna get in
28:28
the way 'cause they're gonna start within a week, 2-3 maybe
28:32
things are gonna be going good. And then, like you said,
28:34
something on your mountain happens.
28:36
Yeah, exactly. A little Opossum runs out from
28:38
out of nowhere. Probably.
28:39
I don't always do it on that ice mountain, but whatever.
28:42
Yeah. So something will happen.
28:44
A kid will get sick, he'll get sick.
28:45
A parent will get sick. Work deadline approaches now
28:49
your flight gets delayed, right. Someone brings a cake to the
28:52
break room. It doesn't.
28:53
There's a million things they're going to try to derail you.
28:56
And you just got to put the horse blinders on and be like,
28:58
well, right now I'm not having that right.
29:00
And people be like, oh, come on, have a piece of lemon cake.
29:02
And. And just get out of that break
29:06
room. Just eat.
29:08
Eat wherever you work. Don't don't talk to other
29:10
people. They don't.
29:11
They don't care about your goals.
29:12
Yeah, OK. Those people, no one else cares.
29:15
Yeah. So that's I mean, it's going to
29:17
be one of those things, but eventually get enough of those
29:21
right. It's kind of like death by 1000
29:22
cuts eventually. It's just so hard to stay
29:25
aligned and there's without any support, you know, motivation is
29:30
going to fade. You're going to wake up and be
29:31
like, I don't want to do this shit.
29:32
I don't want to so badly don't want to sleep in, want to look
29:36
at my phone. I want to have a drink, stuff
29:39
like that. Yep, so.
29:41
I also think that yes, there's, you know, and who knows, maybe
29:44
my psychology works different than most people, but I actually
29:47
think for some of our members too, from the diet standpoint,
29:51
the thing that they're going to struggle with in addition to
29:53
what you just said is like avoid the the lemon cake or whatever
29:56
it was. That's one aspect of it.
29:58
But also people are going to struggle with.
30:00
The thing that I sometimes struggle with is either they're
30:04
going to be like, you know, skipping a bunch of meals or
30:08
struggling to hit the protein target or whatever because this
30:11
inevitably happens to me. This has happened to me
30:13
recently. Like I said, I'm not tracking my
30:15
calories that accurately, but I know that as Blake just told you
30:18
guys, trying to be stronger than Austin next door like that
30:21
requires some frickin carbs, some carbs and some protein to
30:24
build that muscle, right? And it's, I just don't like
30:27
eating that many carbs throughout the day, but like I
30:30
got to do it right. So then I'll have days where I'm
30:31
just like, yeah, like I don't want to have a meal with another
30:34
100 grams carbs right now. You know, I just don't want to.
30:36
Do it. This is inconvenient.
30:38
It's inconvenient right now. Exactly.
30:39
I want to do the podcast with Phil and then I got 7 other
30:41
things I got to do right now. I don't want to sit there and
30:44
eat. My sourdough bread and eat.
30:46
My sourdough bread, exactly. OK, I don't want to do it right
30:49
now, but I need to do it if I'm really serious about this goal.
30:52
Grab that loaf, dude. OK, I could.
30:54
I'm going to probably go get it right after.
30:55
This just out of principle. Now once again, this is me
30:58
trying to bulk a little bit and gain a little muscle, gain a
31:01
little size. Most people are trying, trying
31:03
to cut to burn a little body fat, but it's the same thing.
31:05
It's it's your diet that you're trying to be on is inconvenient
31:09
for you, right? And so I know this will happen
31:11
to a lot of people. Like Phil and Sean told me that
31:14
I got to eat protein 3. Or is it 4 times a day?
31:19
Like, how am I going to have a protein?
31:20
I had a protein meal four times a day.
31:23
I woke up, I didn't have time. I went to work, I had a couple
31:26
meetings. My boss gave me a stupid
31:27
deadline at noon. I didn't get anything.
31:29
I tried to have a protein shake. There wasn't one available.
31:31
So I ate an apple. And now it's 5:00 PM and I
31:33
didn't eat any protein and I got to have four meals with protein
31:36
between now and 9:00 PM. What the?
31:38
I need to have 150 grams of protein, right?
31:40
Now, right now, right now. So you got to come in here and
31:43
drink 3 1/2 of these Slate Ultra 42 gram protein and hope it
31:49
doesn't give you diarrhea. All right, it probably will at
31:52
that quantity, don't know. OK, So that's going to happen to
31:58
people a lot, OK. And this is where the, and
32:02
because then what usually happens if people are trying to
32:03
lose weight in particular, is they miss their meals or
32:06
whatever. And then by the end of the day
32:07
or the end of the week, they're like, all right, well, F it now
32:09
I'm just going to have the pizza and the, you know, all of a
32:11
sudden you're 2500 calories deep in a bunch of cheesy bread
32:15
carbs. Whatever, and I'll start on
32:16
Monday. Yes, and you'll start on Monday
32:18
and then all of a sudden it's Monday, June 1st or whatever and
32:22
you didn't move the needle anywhere.
32:23
OK, so again, this is where that like planning that 30 minutes,
32:28
you get that 30 minute break that you get from all of life
32:31
and your kids activities and all the stuff that you got to do.
32:33
That 30 minutes hypothetical break that you get on Sunday to
32:36
reassess your life. You're going to say, OK, here's
32:40
my meal plan for this week and this is how I'm sticking to it.
32:43
Period. End of.
32:44
Yeah, yeah, yeah. Literally.
32:45
If you just say where where am I going to get my protein this
32:47
week? And right now protein's like a
32:49
big buzzword. Like it used to be, you know,
32:52
gluten and then it was paleo. And now, like high protein is
32:55
being heavily used as a marketing tactic.
32:59
So we don't want to, you know, we're not trying to like for the
33:02
first time, we actually coincide with that.
33:04
But we're telling you eat it from the right sources and get
33:07
actually the right amounts, not just because the Oscar Mayer
33:09
package says high protein when it's not Another story for
33:13
another day. But but yeah, I think I lost my
33:17
track of thought on that one. Oscar Meyer.
33:20
But but no, you got to got to get it done and just get protein
33:24
in. If you have 30 minutes, just get
33:27
get a pen and paper, put it by your bed and you can do what I
33:30
like to call getting rid of the head trash, right?
33:33
So just write all that stuff, all right, both both workout and
33:36
health and fitness related and everything else.
33:38
Just write it down. So you can just offload that off
33:40
the hard drive for a little bit. It'll be there in the morning,
33:43
but part of that should be where is the trip to the grocery
33:46
store? Or I mean, just go get a Target
33:50
shipped order. People bring this stuff to you.
33:53
Do you have to pay more? Yes.
33:54
But is it more convenient? Yes.
33:55
You decide what you want to do yourself there.
33:59
There aren't a lot of excuses like we can make that happen.
34:02
You just have to use five of those 30 minutes to think those
34:06
things through and you will have a plan, and any semblance of
34:09
that plan is going to be miles better than just winging it
34:14
because that's what happens. Well said.
34:19
Yep, the other thing cool that I think is important is is we're
34:23
kind of hitting on it, but like what happens when we fail,
34:25
right? Oh, we did another in body 2 to
34:28
4 weeks later and well, it says I gained, I gained fats and and
34:32
all this. So like I'm not seeing what I
34:35
think should happen even though I'm doing pretty good.
34:37
You need to be patient. You kick the in body and you
34:40
break it. I don't like that thing either.
34:44
Sometimes you know I'll I'll lift hard for like 2 weeks, hit
34:48
the protein targets every day and it'll be like what?
34:50
Down .2 lbs on muscle? What the?
34:53
Like, screw this thing. Yeah, you just karate kick it,
34:57
kick it and another. One kick the in body scan.
34:59
OK we all hate that thing. I even hate it too OK, but I
35:02
want you guys all to use it once a month OK, I hate it too.
35:05
How did the muscle go down this month?
35:06
We hate it, right? Right.
35:08
Just you got to keep doing them because I'm telling you, if you
35:10
guys are on the right path, you will see it.
35:12
Over time, just put the. Stocks.
35:14
It does this and that. A little panic?
35:15
Yeah, the stock market crashed. Stop panic.
35:18
Bonus metaphor from Bill is a good one.
35:20
Keep your money in the stock market.
35:22
That's a good one, money. In the stock market.
35:24
Not going to go up every day, but it's going to be.
35:26
You're building equity in your health.
35:28
In your body, in your launch. Wow.
35:30
Applause for that metaphor. Would you ever clap for a
35:33
metaphor before? I always think I like that one.
35:35
I'll take it. I like that one.
35:36
You kind of you kind of walked into that one was good.
35:38
No, I like that one. As a person who's good at
35:40
fitness advice and not so good at financial stuff, I like that
35:44
one a lot. The.
35:44
Stock thing that keep your money in the stomach don't pass that
35:47
really is a good one okay so we. Have it keep doing the in body
35:51
even after you kick it and break it.
35:53
That's right, that's right, but yeah, that is a very there is a
35:57
good point. So just keep doing it and be
35:58
like, okay, this is just some data, right, I'll see what the
36:01
next one is. I'm on my plan cuz people get
36:02
frustrated with the in body when they know they haven't been
36:05
doing the right things and they're like, but it's this is
36:07
saying I'm not doing all the right stuff.
36:09
You just got to ask yourself, are are you actually doing it
36:12
with the right specificity? Yep.
36:15
And we'll ask you, and some of you might just lie to our face.
36:17
One of, yeah, one of my, one of my favorite pastimes is, is
36:21
bringing a member in to do an in body when they know they've been
36:24
eating like shit for the last month.
36:26
You know, 'cause this happens all the time.
36:27
I just did it with a member yesterday and then one of the
36:29
day before, you know, like, hey, look, do for an in body 'cause I
36:32
know they've been telling me they've been eating terrible and
36:34
whatever, you know, like, yeah, well, too bad.
36:36
This is what you pay for. You got to get on you.
36:39
I love doing that. Nowadays it.
36:41
Is that's our. Job, especially if it's if it's
36:43
a woman, they're like, Oh my God, I'm so nervous.
36:45
I know this is going to suck. I know this is going to be
36:47
terrible. You know, like, Yep, let's get
36:48
in there. Let's just get in because then
36:50
they're like bambooed off all. Right.
36:51
I got to kick it in gear. I got to kick, yes.
36:53
I love doing. Those, yeah, those are so much
36:56
fun. It's one.
36:56
Of the most part in parts of the the project because otherwise
36:58
we're like, OK, you don't feel like doing 1.
37:01
Like we can't go by feelings, yeah.
37:03
Well, and exactly exactly like and the in body is what got me
37:07
on the stronger for an awesome program When I did one in in
37:09
November, It's like, oh, my muscles down 4 lbs over the last
37:12
six months. What the hell?
37:14
Like we got we got to start a new program.
37:16
We got, we got to get after it right.
37:17
Even if that thing is wrong and it motivates us to do more the
37:20
right stuff, right? Yes, we're just going in there
37:23
and tweaking it the. Numbers.
37:25
Hey, you may do that. I have no no doubt that you
37:28
might do that, Phil, that. No, I.
37:29
Don't. No.
37:29
But that machine, everybody has a love hate relationship with
37:32
that machine. But if you've been eating like
37:34
trash over the last month, I'm gonna make you get in here and
37:36
get on it. OK?
37:37
Gotta get on it. It's gonna keep us honest.
37:39
Well, and just for the record, some people hop on that thing
37:41
and it provides better than actual results.
37:43
And I know when those are. And I have to be like, all
37:46
right, so like, next time you do a scan, it's probably gonna say
37:49
the same thing. I'm just telling you.
37:50
Like, it'll say someone gained 4 lbs of muscle in a month.
37:52
And I'm like, physiologically, I don't think, Yeah, I'm pretty
37:56
darn sure it didn't happen, but. 18 year old on steroids can't
37:59
gain 4 lbs of muscle in a month? Barely.
38:01
I mean, don't take steroids anybody ever, especially if
38:04
you're 18. Unless you want serious results.
38:07
Have you ever seen the The Doctor Mike Izzertal clip where
38:10
he goes steroids are great? It's just like.
38:14
And then he goes on to explain, like, you know, yeah, there are
38:17
all these terrible drawbacks, but if you want to build a ton
38:19
of muscle, like. Yeah.
38:20
The only thing you want to do, the only thing is build a ton of
38:23
muscle. Yeah, yeah.
38:24
Great. Yep, this is going to get
38:26
clipped. Somebody's going to like sue us
38:27
for something someday. They're going to clip that.
38:29
Yeah, that's the goal. Yep.
38:32
So so yeah, like embrace failure and anytime you fail, just say,
38:35
hey, all right, I'm learning, all right, got bad in body scan.
38:37
OK, what I've been doing is not working right.
38:40
Like, just just use that and positively frame this journey to
38:43
be like, yeah, it's always gonna be tough.
38:45
That's good. If it's not tough, you're not
38:46
doing enough. And in a weird way, right?
38:49
You should be comfortably uncomfortable doing these
38:52
inconvenient things, but you're anchored to something really
38:55
important that you want very badly.
38:58
So it makes it all worth it in the end.
39:00
Yep. And you'll be on the top of that
39:02
mountain. You'll be looking down.
39:03
You're like, no, you're gonna be on the beach.
39:04
Beautiful view. You're.
39:05
Gonna be on the beach looking hot.
39:07
That's what we want, yeah. We start this podcast and like
39:11
Sean, we have to speak. They're not going.
39:12
To be a toxic. And a nice podcast.
39:14
No, we can't do that. Like you want to look hot or?
39:16
Not. It's getting raw and I I think
39:20
people hopefully you guys appreciate that.
39:22
Obviously this is a little tongue in cheek like like we all
39:26
want to do well and look good and feel good about where we're
39:29
at with our body when it does for us.
39:30
OK, so don't extrapolate just the the, you know, aesthetics,
39:37
but. Because by the way, maybe we
39:39
should have sprinkled this in throughout the podcast.
39:40
If you do all these things we're talking about, it's gonna be
39:42
really good for your overall health, not just your, your,
39:45
your beach body look. So there's that.
39:47
Yeah, yeah, exactly. You're all doing the same
39:49
things. You're like, I really gotta get
39:51
serious about my blood work and all this.
39:52
You're gonna be, we're doing it. It's gonna be the same episode.
39:54
Little calorie deficit, protein and vegetables, that's like
39:57
great for all your blood markers.
39:59
Yeah, yeah. Episode this one is just spun
40:01
towards you guys who want to envision.
40:03
From that beach, the boats, the pick, I don't know, shirtless
40:07
pickleball, I don't know whatever pickleball, I don't
40:09
know. I don't know where my head's
40:11
going with it, but you know, so no, I think that's a really, I
40:16
think that really rounds it out well.
40:18
Do you have any closing notes? I.
40:20
Don't think so. No, no.
40:22
February 26th, 100 days folks, roughly.
40:25
Get ready. Yeah, So, New York, How do
40:28
people eat and move New York, What did you notice?
40:31
How do they eat and move? Well, like are.
40:32
You trying to suggest that they move more like that's why people
40:36
are thinner on average in some of these big cities is that they
40:38
walk and take the subway. Is that what you're?
40:40
Going I wasn't alluding but is that is.
40:42
That are we supposed to be like off camera now?
40:44
Is this like, are we supposed to keep going?
40:46
Like, is this a personal question or is this relevant to
40:48
the discussion? I was just chinnuing here they.
40:50
Don't go to the beach in New York like you can't even see any
40:52
sun in Manhattan. They're building.
40:53
Stress. So damn.
40:54
Yeah. Yeah, yeah, yeah.
40:57
So I don't know. I mean, maybe they go to like
40:59
Atlantic City or something. We should definitely be done
41:02
with the podcast. That's fair.
41:03
I think we should be done. Thank you for listening to
41:05
everybody. See.
41:06
You guys next time?