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Quick Wits: Smashing Your Goals with The Anti-Resolution New Year's Resolution · Wits & Weights | Strength & Fat Loss Over 40

• 0:00
  Philip Pape: New Year, new you.
• 0:01
  Philip Pape: Are you tired of the same old approach every year, those New Year's resolutions that quickly vanish by February?
• 0:09
  Philip Pape: We're going to take a different approach.
• 0:10
  Philip Pape: I'm calling it an anti-resolution resolution.
• 0:14
  Philip Pape: We're going to kick tradition to the curb together on today's Quick Wits.
• 0:18
  Philip Pape: Welcome to the Wits and Weights podcast.
• 0:22
  Philip Pape: I'm your host, philip Pape, and this twice a week podcast is dedicated to helping you achieve physical self-mastery by getting stronger, optimizing your nutrition and upgrading your body composition.
• 0:33
  Philip Pape: We'll uncover science-backed strategies for movement, metabolism, muscle and mindset, with a skeptical eye on the fitness industry, so you can look and feel your absolute best.
• 0:44
  Philip Pape: Let's dive right in.
• 0:45
  Philip Pape: Happy New Year everyone.
• 0:49
  Philip Pape: Welcome to 2024.
• 0:50
  Philip Pape: Maybe you're watching this in the future and it's the year 2064.
• 0:53
  Philip Pape: Whatever the case, today we're throwing out the rulebook when it comes to New Year's resolutions and forgetting the tired mantra New Year, new Me.
• 1:02
  Philip Pape: It's time for something a little more real, something that really is going to hit us, to take action and make sure that we do reach a goal that we want to reach, but not in an unsustainable or unrealistic way.
• 1:15
  Philip Pape: Here's the thing Traditional New Year's resolutions.
• 1:18
  Philip Pape: They're like cheap fireworks that dopamine hit A quick burst of this excitement and motivation, followed by crickets, nothing.
• 1:26
  Philip Pape: Why?
• 1:26
  Philip Pape: Because you're trying to take on too much.
• 1:28
  Philip Pape: We have these vague goals like lose weight, eat healthier, improve my body composition.
• 1:33
  Philip Pape: They're way too vague, they're way too big.
• 1:36
  Philip Pape: They're blobs of goals that don't get you anywhere.
• 1:39
  Philip Pape: We want to make resolutions if we're going to make one at all that are specific enough that they feel rebellious.
• 1:47
  Philip Pape: They need to be a little bit audacious and intimidating, but very specific, something that drives you to take one step in front of the other, expand that comfort zone and eventually get there, but is very, very clear.
• 2:01
  Philip Pape: If that's the kind of resolution you want to make, I fully support you.
• 2:04
  Philip Pape: This could be, for example, you want to hit a new PR on your deadlift and you have a very specific number you're targeting and the number is realistic, based on how you can progress, understanding that life may throw you a curve ball along the way.
• 2:19
  Philip Pape: That happens, but you can adjust and you can tweak and you can take steps to tell that you're actually making progress, because if your deadlift does not go up session after session, you're not making progress toward that audacious goal or resolution.
• 2:37
  Philip Pape: Maybe it's related to nutrition, and I will master the art of meal prepping three high protein meals in my day.
• 2:47
  Philip Pape: Now, that's a very specific thing and that might seem easy for some of you, or that might be very challenging because you've had trouble hitting your protein, and even that might not be specific enough.
• 2:56
  Philip Pape: It might be.
• 2:57
  Philip Pape: I'm going to make three high protein meals and put them in my meal plan so that I can reach 100 grams of protein per day by March 15th.
• 3:07
  Philip Pape: You can get very specific as you want.
• 3:09
  Philip Pape: They have to be measurable.
• 3:10
  Philip Pape: You want them a little bit audacious and intimidating, but totally realistic and doable to push you to expand that comfort zone over time.
• 3:19
  Philip Pape: Again, if you're going to do this at all, the next thing is to actually get there.
• 3:26
  Philip Pape: We want to identify what is that habit this week that is going to get you one step closer.
• 3:32
  Philip Pape: I am a huge fan of the additive approach.
• 3:35
  Philip Pape: Rather than saying I'm going to cut out alcohol, I'm going to stop doing this, I'm going to stop doing that, what are you going to do?
• 3:42
  Philip Pape: That small, simple, specific and just an easy thing to do, like I'm going to drink a glass of water first thing in the morning or I'm going to include protein with my breakfast.
• 3:52
  Philip Pape: We've talked about these topics many times on other shows, but I'm just putting it all together.
• 3:56
  Philip Pape: Remember, it's about flexibility.
• 3:59
  Philip Pape: It's about being able to pivot.
• 4:01
  Philip Pape: If something is in serving you and your goal, you can pivot without mercy.
• 4:05
  Philip Pape: And that is an adaptable, flexible approach, because your journey isn't written in stone.
• 4:10
  Philip Pape: This path from here to that audacious, specific goal, a few months from now or later in the year, it is not fixed.
• 4:18
  Philip Pape: It's carved in muscle and sweat, if I'm going to put it that way.
• 4:23
  Philip Pape: That's what it's carved in, it's not carved in stone.
• 4:27
  Philip Pape: Last thing, but not least, let's redefine failure.
• 4:30
  Philip Pape: I always want to revisit this message If you missed a workout, if you skipped a meal prep, so what?
• 4:38
  Philip Pape: In our world, these are not failures.
• 4:41
  Philip Pape: These are little plot twists and situations, that's all they are on your path to glory.
• 4:50
  Philip Pape: As we march into this new year, let's embrace all of our anti-resolutions with a big, big, primal yell to the world.
• 4:59
  Philip Pape: It's not about silent promises to ourselves.
• 5:02
  Philip Pape: It's these loud, proud, unapologetic commitments to realistic, achievable, specific change.
• 5:08
  Philip Pape: Here's to you.
• 5:10
  Philip Pape: I want to celebrate you and my beautiful listeners out there of breaking the mold, of smashing your goals, but doing it in a way that aligns with you and your body.
• 5:19
  Philip Pape: Stay focused, stay tuned for more episodes and we will get there together.
• 5:26
  Philip Pape: Thank you for tuning in to another episode of Wits and Weights.
• 5:31
  Philip Pape: If you found value in today's episode and know someone else who's looking to level up their wits or weights, please take a moment to share this episode with them.
• 5:39
  Philip Pape: Make sure to hit the follow button in your podcast platform right now to catch the next episode.
• 5:45
  Philip Pape: Until then, stay strong.