Latest / In Moderation / Building Healthy Habits: Setting and Achieving Goals in Moderation

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Building Healthy Habits: Setting and Achieving Goals in Moderation · In Moderation

• 0:18
  Speaker 1: Hey everybody, welcome to episode three coming at you less than live after 45 minutes of trouble shooting, but that's our typical.
• 0:27
  Speaker 2: MO, that's how it goes.
• 0:28
  Speaker 1: That's how it goes with it, I'm assuming most podcasts or I'm going to say that to make myself feel better.
• 0:32
  Speaker 1: Today we decided we were going to talk about goals.
• 0:35
  Speaker 1: I figure, starting early on, what better topic to go over than what goals do you have?
• 0:42
  Speaker 2: We're going to cover a lot of topics in the future in more detail, but we want to start you off on the right foot, and we both agree that one of the best things you can do to start off with is get yourself pen and paper and write down some goals for yourself.
• 0:58
  Speaker 1: Or it's the 21st century.
• 1:00
  Speaker 1: There's plenty of apps out there.
• 1:01
  Speaker 1: You can find something.
• 1:02
  Speaker 1: Get those individual signage, write all the emojis.
• 1:06
  Speaker 1: I don't care how you do it, but you're going to write them.
• 1:09
  Speaker 1: Just a little weightlifting emoji.
• 1:13
  Speaker 1: Yeah, sure, that's great.
• 1:15
  Speaker 2: If it works for you.
• 1:17
  Speaker 1: Vegetable emojis.
• 1:19
  Speaker 1: I'm going to eat more of these.
• 1:20
  Speaker 2: I don't care how you do it, we can't complain.
• 1:22
  Speaker 2: Our logo is a couple of emojis.
• 1:26
  Speaker 1: That's fine.
• 1:27
  Speaker 1: We are in the 21st century, so what you're going to do is write down your goals.
• 1:31
  Speaker 1: But there's different type of goals.
• 1:33
  Speaker 1: You got your short term goals.
• 1:35
  Speaker 1: These are the goals.
• 1:36
  Speaker 1: Or you say, Robbie, you can get done in like less than maybe three months.
• 1:41
  Speaker 2: Oh yeah, like you can get short term goals within a month, within a week.
• 1:45
  Speaker 2: The key thing there is that you're not looking far into the future.
• 1:49
  Speaker 2: These are things that you're going to actualize within a short time frame.
• 1:54
  Speaker 1: And then you're going to have your long term goals, which I guess I'd probably say maybe like a year for a long term, at least like six months, is a long term goal.
• 2:02
  Speaker 1: What would you say?
• 2:03
  Speaker 2: Oh yeah, definitely Like for me.
• 2:07
  Speaker 2: My long term goal is I'm thinking when I'm like 80, there's years there.
• 2:12
  Speaker 1: Exactly, I'm like retiring, like my long term goal is like I don't want to be a burden on people when I'm 80 years old.
• 2:18
  Speaker 2: Exactly.
• 2:20
  Speaker 1: When I'm in my 50s, I want to keep up with my daughter when she's in her 20s.
• 2:23
  Speaker 1: Those are kind of like super long term goals.
• 2:25
  Speaker 1: Those are your long term goals, yeah.
• 2:27
  Speaker 1: So, yeah, write those down.
• 2:29
  Speaker 1: But as far as the short term goals are for me, it always helps me to have a little bit of a reminder.
• 2:35
  Speaker 1: So if you can put it somewhere where you can see it, I mean you could write it down pen and paper and just keep it somewhere where you normally are in your house and you could see you.
• 2:44
  Speaker 1: If you put it on an app, you could leave the app maybe just like on your home screen somewhere, just something like that.
• 2:51
  Speaker 2: I have a whiteboard where I list my short term goals on them and I check them off as I go past.
• 2:58
  Speaker 1: And that brings us to the next one Checking things off.
• 3:01
  Speaker 1: Come on, what feels better than just taking that go across?
• 3:05
  Speaker 1: And you're like, I'm done.
• 3:06
  Speaker 1: I've done that.
• 3:07
  Speaker 2: That keeps you motivated Exactly.
• 3:10
  Speaker 1: You know, there's no better, I think, motivation than just being like, yes, I did this, I get to cross it off and move to the next thing.
• 3:17
  Speaker 2: And Liam just said.
• 3:17
  Speaker 2: Move to the next thing.
• 3:18
  Speaker 2: You should have multiple goals going Like.
• 3:21
  Speaker 2: You can have a goal for your weight loss.
• 3:23
  Speaker 2: You can have a goal for just going to the gym three times a week.
• 3:26
  Speaker 2: You can have a goal for Having an appropriate dinner once a week or twice a week or whatever.
• 3:34
  Speaker 1: I Think it's important to have something just real simple.
• 3:38
  Speaker 1: Once you know something, you know like, okay, I'm pretty sure, I'm pretty sure I can do this.
• 3:43
  Speaker 1: I put this down, I crossed it off, I feel a little bit better.
• 3:45
  Speaker 1: But then also just down the list, have things for like, okay and I should, maybe we'll do this in a week or two and just being able to just go down that list, you're gonna just feel so much better Once you actually achieve something and because it's always getting started right, like getting started, the toughest thing, as everybody says like I don't really know where to get started, what better way to know where to get started than, like what?
• 4:05
  Speaker 1: You just sit down and just think, like you've got lots of times, listen to your school and tick-tock and stuff we know you are sit down and just think, what, what do I want?
• 4:13
  Speaker 1: What do I want in a month?
• 4:15
  Speaker 1: What do I want in six months, what do I want in a year?
• 4:17
  Speaker 1: And just like, if the worst thing that happens is you don't accomplish these things which I guess if you weren't gonna do anyway, if you didn't write him down, so, yep, write him down, and so you just have a bit of a reminder hey, get out there, maybe try that thing.
• 4:30
  Speaker 1: Just I mean, hey, it could be like I'm gonna try and take a 15 minute walk after dinner on these days, like that's super simple.
• 4:38
  Speaker 1: That's something I think a lot of people could accomplish.
• 4:41
  Speaker 2: Yeah, yeah.
• 4:43
  Speaker 2: When you're starting out, a lot of people do get overwhelmed.
• 4:46
  Speaker 2: The importance there is allow yourself to take it slow, pace yourself.
• 4:52
  Speaker 2: Don't just try to jump right in.
• 4:54
  Speaker 2: Don't try to start lifting heavy right off the bat.
• 4:57
  Speaker 2: Don't try to do hours of cardio right off the bat.
• 5:00
  Speaker 2: You need to work up to that.
• 5:02
  Speaker 1: Exactly like people will go into it like okay, I need to lose 60 pounds, so I'm just gonna write that down.
• 5:07
  Speaker 1: Well, let's, that is so much around.
• 5:10
  Speaker 1: That's a long term, that's the long term.
• 5:12
  Speaker 2: That's long.
• 5:12
  Speaker 2: Okay, right there I I think we kind of remember.
• 5:15
  Speaker 2: If it took you 10 years to put those 60 pounds on, you are not losing them in six months.
• 5:21
  Speaker 1: Yeah, so you had.
• 5:22
  Speaker 1: That's why you have the long-term goals, because I think a lot of people think that right, when you say, hey, what are your goals, they're like, hey, well, I want to look this way, I want to have this, and then these things that just take so long.
• 5:32
  Speaker 1: I just really try and focus on at least a few short-term goals that you, you can't, you think you can accomplish, and you It'll just feel so much better once you actually do them and it'll give you, they'll get that ball rolling and and that'll it.
• 5:45
  Speaker 1: Just it makes it so much easier that way.
• 5:47
  Speaker 2: Yeah, yeah, like lose half a pound a week.
• 5:51
  Speaker 2: There's, there's a simple goal Not even one pound, half a pound, or just eating properly for a couple days of the week.
• 5:59
  Speaker 2: Right, exactly better, I should say.
• 6:01
  Speaker 1: I would say like right off the bat, like you don't eat.
• 6:04
  Speaker 2: It's like, even if your goal is to lose weight right off the bat, I would say you don't even have to write down like losing weight in the short-term goals, because no you know, you know, if you just leave one thing to remember when you're starting out is you're gonna lose water weight and you're gonna see this scale jumping around all over the place.
• 6:19
  Speaker 1: For the first month anyway, it's gonna fluctuate all over the place.
• 6:21
  Speaker 1: Don't freak out about that.
• 6:23
  Speaker 1: So just start with you know, hey, I'm trying to eat a little bit more fruit, I'm trying to get a little more fiber in.
• 6:28
  Speaker 1: You know, if this is, if that those are your goals because I mean, we don't know exactly your goal might be to gain weight.
• 6:33
  Speaker 1: I know I get a lot of people are just like I cannot put weight on at all.
• 6:37
  Speaker 2: Yeah, so for you me exact I had.
• 6:40
  Speaker 1: I was more of that problem as well.
• 6:41
  Speaker 1: So you know, trying to figure, like okay, some higher calorie foods, oh, like okay, avocados are higher, nuts are higher, these sorts of things.
• 6:48
  Speaker 1: Dark chocolate, like okay, I'm gonna try incorporate these more to my dad, those sorts of things.
• 6:52
  Speaker 2: Those are, those are much easier to accomplish and we'll give you some some motivation and Then, once you're checking those off consistently, then you can start bumping it up.
• 7:03
  Speaker 1: All right.
• 7:03
  Speaker 1: So now you've got your goals right, what do you do from here?
• 7:06
  Speaker 1: Well, you have to achieve them.
• 7:08
  Speaker 1: One thing you can do, which I think can help a lot of people, especially as we talked about, we're in the 21st century.
• 7:13
  Speaker 1: You can go on social media.
• 7:15
  Speaker 1: There's a lot of people out there who are trying to help others achieve Probably similar goals to what you're achieving.
• 7:22
  Speaker 1: So you'd say it's weight loss.
• 7:23
  Speaker 1: There's tons of those out there.
• 7:25
  Speaker 1: If it's weight gain, or it's just eating health.
• 7:27
  Speaker 2: There's plenty of dietitians out there who have channels on various social media sites that will give you a few tips and tricks to help you achieve those, at least those short-term goals and, of course, that's probably how you found me and Liam in the first place, was doing exactly that, and you've seen me and Liam work with a lot of other individuals that we highly respect that you can go and follow for advice as well, but there's a lot of people out there.
• 7:56
  Speaker 1: And it can be.
• 7:57
  Speaker 1: I definitely understand it's tough kind of waiting through that because there's so many people and a lot of them are Gonna be trying to, you know, just sell you whatever thing they are trying to sell.
• 8:07
  Speaker 1: And so you know, try.
• 8:08
  Speaker 1: I know it can take a little while, but try and find someone who just isn't out to Take your money.
• 8:14
  Speaker 1: You know, avoid all the V shreds and such.
• 8:19
  Speaker 2: Ask yourself what they benefit from.
• 8:23
  Speaker 1: Whatever advice they're giving you are they giving you sound advice?
• 8:27
  Speaker 1: You know simple things that you can do based on insides, based in reality, not trying to make you feel terrible for the choices you make, that sort of thing.
• 8:37
  Speaker 1: I'm sure you can all have found at least one or two people that will be able to help you out with that, and this is really important.
• 8:46
  Speaker 2: You may find two people that have differing opinions and and one of them, or both of them, may not be selling you.
• 8:54
  Speaker 2: Maybe they just have differing opinions, maybe the science hasn't quite determined which way it goes yet, and the thing there is that some advice works for different people.
• 9:05
  Speaker 2: The advice I give Might work for somebody and it might not work for somebody else, whereas Somebody else whose opinion differs than mine Again, if it's not just them selling something, if it's an actual valid opinion, their advice might work for somebody else that my advice didn't work for or Liam's advice didn't work for.
• 9:27
  Speaker 1: Exactly because you know here's the thing you're gonna find these people and Because you have these goals, it should make it fairly easy.
• 9:34
  Speaker 1: Are they helping you to achieve the goals?
• 9:36
  Speaker 1: And then that's probably a good choice, are they not?
• 9:39
  Speaker 1: And you know, like Rob said, it's great to have people with differing opinions on things, but at the end of the day, you know your body best.
• 9:46
  Speaker 1: No one knows it as well as you.
• 9:48
  Speaker 1: I get people asking me for you know black and white answers all the time, and I'm like I always have to say well, it depends, it really depends what another Like green flag for following dieticians or something is.
• 10:03
  Speaker 2: if you ask them Some sort of question like that, they will always answer with it depends it depends if they know that it depends entirely on your circumstances, your body, what's available to you, all these sorts of things?
• 10:18
  Speaker 1: and I will.
• 10:18
  Speaker 1: You know what's.
• 10:19
  Speaker 1: You know what, rob, like you know, it's a good like I feel like litmus test is to ask them something like they have.
• 10:24
  Speaker 1: No, they shouldn't have any knowledge on Right, like I don't know, like you know, like you maybe asked about neurology, like a neurology, it's just something like crazy.
• 10:32
  Speaker 1: And if they just straight up answer it like they know it, that's like a red flag, I'm telling you, because it's like experts really will.
• 10:40
  Speaker 1: If you ask them a question outside the scope of practice, they're like well, that's not, like I don't know about that.
• 10:45
  Speaker 2: I would have to ask my friend who works in psychology or whatever it is you're asking about yeah, yeah, somebody who has your best interest at heart is not worried about Referring you to somebody who would know that subject better than them.
• 11:01
  Speaker 1: Absolutely like if they say like hey, I don't know this, but this person might.
• 11:04
  Speaker 1: That's like a great sign, because that means like they're not just out just to get like your attention, your money or whatever.
• 11:11
  Speaker 1: It's like, hey, there's other people that can help you out.
• 11:13
  Speaker 1: That's a great sign.
• 11:14
  Speaker 1: So, and also, what kind of brings us to our to the next point, is having some form of, you know, a community that can help Immensely, like it really does, like it's a huge I.
• 11:30
  Speaker 1: I mean, I cannot overstate, just like how important it is.
• 11:34
  Speaker 1: Like, if you look at like I Name, might the plant slant where I go by my handle that's, that's after the blue zones and the thing the blue zones have.
• 11:41
  Speaker 1: You know, yes, they have a good diet, all these things, but they have a community that is tight knit where they all look out for each other and support each other.
• 11:48
  Speaker 2: Yeah, even if you're introverted, there are things like you know, discord communities where you can pace your your interactions with people, where you can find communities that are acceptable of any sort of circumstances you may have, where you aren't feeling as anxious with them and you can approach those on your own terms, and they're still there for you.
• 12:12
  Speaker 1: Exactly, everybody has something that, like I feel like maybe they feel like some sort of Shame or whatever from they don't want to talk about, and then they meet a community that actually, like they all enjoy.
• 12:22
  Speaker 1: They're like, whoa, this is amazing.
• 12:23
  Speaker 1: These other people like the thing I'm into, whatever you know it's, it really doesn't matter what it is, because, again, this guys, we are in an amazing time.
• 12:32
  Speaker 1: You were listening to us on a podcast.
• 12:34
  Speaker 1: This, the infirm, the sounds we're making, are being brought to you by the invisible butterflies that are going across the entire world.
• 12:41
  Speaker 2: We have people listening from like Europe.
• 12:44
  Speaker 1: It's crazy.
• 12:45
  Speaker 1: Like, like people was like I don't know where I'm, like we are in an Unprecedented time.
• 12:51
  Speaker 1: Okay, we have all the technology.
• 12:54
  Speaker 1: We don't have some technology, we have all of it.
• 12:56
  Speaker 1: Okay.
• 12:56
  Speaker 1: So, if you have, so, if you have a goal, I am sure on Facebook, on you know discord on something like if your goal is to just like, eat a little health or maybe lose a little weight, I know like we know Zach Cohen.
• 13:09
  Speaker 1: We're both friends with Zach Cohen.
• 13:10
  Speaker 1: He's an amazing dietitian.
• 13:11
  Speaker 1: He has a Facebook community when you can get like great meal preps and that sort of thing.
• 13:16
  Speaker 1: If you're worried about like, oh, maybe I have a history of like cardiovascular disease, dr Allo has all Facebook community where this is all about like heart health and they'll, do you know, jump back and forth and give information.
• 13:26
  Speaker 1: I'm sure you can find something somewhere like and it wouldn't even be that difficult to find, yep.
• 13:34
  Speaker 2: Yeah, I've got a growing discord that even Liam is on it, even though he absolutely sucks at this.
• 13:40
  Speaker 2: You guys just heard it he thinks the internet works with butterflies.
• 13:44
  Speaker 2: That's what I'm working with here.
• 13:45
  Speaker 1: Oh sure you explain it.
• 13:46
  Speaker 1: Yeah, you can't.
• 13:47
  Speaker 1: That's what I thought, it's all butterflies.
• 13:51
  Speaker 2: But yeah, like everyone's welcome on the discord.
• 13:55
  Speaker 1: There's some people in there that help out there everybody's talking, it's great and again with If you have a bad day like you can go on there, but like, listen, I fucked up like I'm.
• 14:08
  Speaker 1: You know, I'm having a shit day like and just having other people like, hey, like, hang in there.
• 14:12
  Speaker 1: I had that problem too.
• 14:14
  Speaker 1: That was me a few days ago, and these are the things I did to make you feel better, you're like oh shit, like, maybe I should do that it feels so amazing for somebody to validate the problems you're going through that somebody else went through that problem as well, exactly like really just being because we get so like caught up in ourselves, like when we fail at something, right Like we, we've all had that where you fail something you just feel like.
• 14:38
  Speaker 1: You feel like a shit, you're just like I suck, I failed at this and, honestly, just having some other people just like there's so many like I can't even like what Joey Swole is like I'm trying to think of, like different people, like social media they try and bring up like hey, we've all had those kind of days and just hang in there and having people say that like I don't it's, even if it's just yeah, exactly words.
• 15:00
  Speaker 1: You know, you I'm sure like there's like funny posts and stuff, I'm sure like on these, like you know boards and stuff like that, just something to keep you motivated, to give you a smile, to make a shitty day Be slightly less shitty.
• 15:12
  Speaker 1: From a complete shit day to a less shitty day might be all it takes.
• 15:20
  Speaker 2: I'm telling you, join one of these communities.
• 15:22
  Speaker 2: If you're having a bad day, go on to that community and just be like hey guys, I had a terrible day, throw some memes at me, cheer me up.
• 15:32
  Speaker 1: And then we bombard you with the funniest memes because it like these boards are basically like if you took the internet and then you took away all the bad parts of it.
• 15:40
  Speaker 1: Like if we, you just start posting stuff just randomly on social media, you will get bombarded with a ton of terrible things.
• 15:48
  Speaker 1: But if you just took away all the terrible things you basically be let.
• 15:52
  Speaker 1: What you'd be left with Word would be these, these communities and these board and these message boards and stuff when just everybody tries to help each other supportive people and in our description for this episode we're gonna throw links to a bunch of different communities that you can potentially join.
• 16:07
  Speaker 2: You can go and look at them.
• 16:09
  Speaker 2: You can pop in for a second, see if it's for you.
• 16:11
  Speaker 2: Pop out, no one's gonna care, no one's gonna mind.
• 16:13
  Speaker 2: Find the one that's right for you.
• 16:15
  Speaker 2: But speaking of those rough days, I hate to say this, but you should expect failure.
• 16:21
  Speaker 2: It's not a bad thing, but you should expect it.
• 16:24
  Speaker 2: You're gonna expect to have those rough days.
• 16:26
  Speaker 2: Expect to have those days where something went wrong.
• 16:31
  Speaker 1: And we talked about that, like in previous episodes, we talked about how you know you learn more from your failures than you do your successes.
• 16:37
  Speaker 1: So you know, especially if you find one of these communities, you're like, hey, you know what?
• 16:41
  Speaker 1: Uh, I didn't really.
• 16:43
  Speaker 1: I did something that maybe, what?
• 16:44
  Speaker 1: Maybe it wasn't perfect, let me put it that way.
• 16:46
  Speaker 1: It wasn't perfect, it didn't really work out so well.
• 16:48
  Speaker 1: And you'll have other people that'll jump in and say like, yeah, that happened to me and you can really take that and learn from that for the future.
• 16:54
  Speaker 1: Yeah.
• 16:55
  Speaker 2: And they'll give you options for you can try to go from there.
• 16:58
  Speaker 1: Exactly.
• 16:59
  Speaker 1: It's real Like is it really that much of a failure if you learned something from it and you're able to do it differently next time?
• 17:04
  Speaker 1: I don't think so.
• 17:06
  Speaker 1: It's really only a failure if you go?
• 17:07
  Speaker 2: I don't think so either.
• 17:08
  Speaker 1: Well, shit, and it's just going to happen again, like I guess.
• 17:11
  Speaker 1: I just have to sink in and let it happen over and over.
• 17:15
  Speaker 2: It's only a failure if you fail to learn from your failure.
• 17:18
  Speaker 1: Yeah, so you have to just expect those days and it sucks.
• 17:21
  Speaker 1: But I think, if you just like come to terms with that a little bit and you say like, yeah, some days are going to suck because I think we just we make these like plans and we're like OK, we're going to make these plans and it's going to be like a straight trajectory trajectory up right, when you just keep getting better and doing better, but really it's more of just like up and then down, and then you go up and then you're not feeling so great and you know, as long as you're continuously moving, you know in the direction you want, that's what's important.
• 17:46
  Speaker 1: But you're going to have those days.
• 17:50
  Speaker 2: And now we're going to go into covering stuff like diet and exercise in a lot more detail, as I said.
• 17:56
  Speaker 2: But when you're getting started I want to emphasize again take it slow.
• 18:01
  Speaker 2: Make dietary changes slowly, make those changes over time.
• 18:05
  Speaker 2: When you're going to exercise, don't just jump straight into it.
• 18:09
  Speaker 2: Take that first couple weeks nice and slow, build up into it, especially to avoid soreness.
• 18:17
  Speaker 2: In terms of like gear for exercise, you do not need anything fancy.
• 18:21
  Speaker 2: If you put some rocks, I would have a different type of gear.
• 18:25
  Speaker 1: I was like it turns your gear for exercise.
• 18:27
  Speaker 2: What kind of gear you have right away?
• 18:30
  Speaker 1: Goal one get on gear.
• 18:32
  Speaker 1: Long term goal.
• 18:33
  Speaker 1: Ok, that's a long term goal.
• 18:36
  Speaker 2: Long term goal.
• 18:37
  Speaker 2: But in terms of exercise equipment, is that better?
• 18:43
  Speaker 2: In terms of exercise equipment, you don't need much.
• 18:46
  Speaker 2: If you put rocks or soup cans in a backpack, you have yourself a dumbbell.
• 18:52
  Speaker 1: Yeah, I mean just like water is heavy enough.
• 18:55
  Speaker 1: Honestly, you just calisthenics right off the bat.
• 19:01
  Speaker 2: Those are great exercises Even just get moving.
• 19:03
  Speaker 1: Just get moving and, like, when it comes to your diet, if you just throw everything out and completely change your diet, you don't even know, you don't even know what was positive and what was negative.
• 19:14
  Speaker 1: You know there was a change, but what could?
• 19:17
  Speaker 1: What could have caused that?
• 19:18
  Speaker 1: If you just change everything overnight, if you change one thing and you give it a little time and you see how you feel OK, I don't feel as good, so that didn't work.
• 19:26
  Speaker 1: Ok, I do feel better with this.
• 19:27
  Speaker 1: You have your whole life.
• 19:32
  Speaker 2: So many people just wanted to change overnight, and when we do find that positive thing that works for us and we reach our goal.
• 19:40
  Speaker 2: Liam, what do we do with that?
• 19:41
  Speaker 2: You know what we're going to do.
• 19:43
  Speaker 1: We are going to actually celebrate the fact that it happened.
• 19:47
  Speaker 1: So many people do this thing where they go.
• 19:50
  Speaker 1: Ok, I accomplished this, but I have X amount to go and it's like OK, you just screwed yourself.
• 19:56
  Speaker 2: Like why not?
• 19:58
  Speaker 1: I am so guilty of that.
• 19:59
  Speaker 2: You're talking about this while we were prepping for this episode and Liam brought up that you need to celebrate and I was like I am so bad at that.
• 20:07
  Speaker 2: I didn't even celebrate like hitting milestones on TikTok.
• 20:10
  Speaker 2: I didn't celebrate all the little things and exactly where Liam is going with this.
• 20:14
  Speaker 2: I shouldn't have cut him off so early.
• 20:16
  Speaker 2: I think the point where he's going with this is that you build up and you just Keep looking at the far goals.
• 20:23
  Speaker 2: You stop looking at those close ones.
• 20:25
  Speaker 1: It's always a case of, okay, I hit this, but I still need to go get that it's the worst I hear all the time and you know what the thing is like and if you find these like communities and you hit One of those small goals, it will feel like a big goal.
• 20:37
  Speaker 1: Like even if you get a small one, you're like, hey, I did this.
• 20:39
  Speaker 1: Today, people like, yeah, let's like, let's go, like you know it's.
• 20:43
  Speaker 1: It's amazing if you just put it out there like, hey, okay, I did this.
• 20:47
  Speaker 1: You know you will get a lot of support from that and just Celebrating those things for just you know, a day like take take the, celebrating one thing it does not take away from the other things.
• 21:02
  Speaker 2: Yeah, it's always celebrate that one little goal that you hit, you still get to celebrate the big goal later.
• 21:09
  Speaker 1: I want someone just to say like I did this and no, but at the end, because most of the time there's a good deal, but I have x2 go and I just like that.
• 21:20
  Speaker 1: It pains me to see that because I just.
• 21:23
  Speaker 1: I want you to just be like yes, I did this and I feel better because of it and we want to hear from you again Once you finish listening to this podcast episode.
• 21:32
  Speaker 2: We want you to write into us at in moderation at roblabhamcom.
• 21:36
  Speaker 2: The email will be in the description.
• 21:39
  Speaker 2: We want to hear what goal you hit and what you're doing to celebrate.
• 21:42
  Speaker 2: We want to celebrate that goal with you.
• 21:44
  Speaker 2: It doesn't matter how big it is, and I swear to God, people are you listening?
• 21:50
  Speaker 1: I'm going, liam Neeson right now.
• 21:51
  Speaker 1: If you, if a single one of you, puts a but and then says, oh, but I have to still go, do all this, we will turn this audio podcast into a video podcast and we will record ourselves Shredding your message and we will use that as our intro for every single episode.
• 22:13
  Speaker 1: Okay, so what you're gonna do is you're gonna put in some, you're gonna write us something that you want to celebrate and we will celebrate with you.
• 22:21
  Speaker 1: Okay, it doesn't matter how small or big, and they're better not to be a single, but in any of them, I feel like every single one of them is gonna have a button.
• 22:32
  Speaker 1: It's just for that there.
• 22:33
  Speaker 1: I swear to God, yeah, we have to give fucking audio also.
• 22:36
  Speaker 1: Video set up.
• 22:37
  Speaker 1: We're gonna start.
• 22:39
  Speaker 1: I gotta get a shredder now people Please do not add a, but.
• 22:43
  Speaker 1: I do know I want to deal with Setting Liam up on video and everything that I have to follow through with, albeit office maximum.
• 22:50
  Speaker 1: Is that even a store?
• 22:52
  Speaker 1: I think?
• 22:52
  Speaker 2: it went out of business.
• 22:53
  Speaker 2: Please, please, nobody.
• 22:56
  Speaker 1: Nobody put a, but she'll see he always starts off with just shredding Viewer mail and people new people come in.
• 23:04
  Speaker 1: Like what is going on?
• 23:05
  Speaker 1: I don't understand any of this podcast.