Latest / The Driven Athlete / Ep 2: Achieving Fitness Goals & Accountability: Insights with Taylor Snook

Transcript

Ep 2: Achieving Fitness Goals & Accountability: Insights with Taylor Snook · The Driven Athlete

• 0:00
  Speaker 1: If you're a driven, active person who wants to reach and pursue a higher quality life with some ambition, then guess what this podcast is for you.
• 0:07
  Speaker 1: This is the Driven Athlete Podcast.
• 0:10
  Speaker 1: What's up y'all?
• 0:13
  Speaker 1: It's your man, dr Kyle.
• 0:14
  Speaker 1: Today we got a really cool guest, taylor Snook.
• 0:16
  Speaker 1: He is a fitness and expert and educated for sure on exercise, physiology and all that stuff.
• 0:22
  Speaker 1: I wanted to get him in and talk a little bit about what he does and also some of the very common like questions and stuff that we hear as fitness experts like yourself, and shut a little bit more light on the best practices and maybe the best trajectory to help people.
• 0:36
  Speaker 1: But anyway, welcome, taylor Snook.
• 0:38
  Speaker 1: Tell us more about what you're doing now, where you're at, where you went to school, education, all that stuff, yeah.
• 0:46
  Speaker 2: Happy to be here.
• 0:46
  Speaker 2: This is super exciting.
• 0:47
  Speaker 2: I'll just start from the beginning, where I got my education really and kind of background.
• 0:54
  Speaker 2: I'm from New Jersey, originally been down in Florida now for like nine years.
• 0:57
  Speaker 2: My education in fitness and wellness started really like in high school, to the Hunts School, princeton in Jersey, which was a private school that sounds fancy it was, fancy it was, it was very fancy right next to the university.
• 1:13
  Speaker 2: So, okay, I was very fortunate, got a really good education in high school.
• 1:17
  Speaker 2: I'm a man.
• 1:18
  Speaker 2: My senior year I took a class in anatomy and physiology and like a bulb just went off my brain and I was like oh my gosh, this 140 pound kid was like.
• 1:30
  Speaker 2: I've never lifted weights before, but all of a sudden, that's all I want to do.
• 1:33
  Speaker 2: I need to get jacked, yeah it's next.
• 1:36
  Speaker 2: I need to get jacked.
• 1:37
  Speaker 2: And so that was high school.
• 1:40
  Speaker 2: I rode that train of excitement from like anatomy and physiology straight into college, went to Furman University in South Carolina Very small school, 3,000 undergrad, but new like.
• 1:53
  Speaker 2: As soon as I stepped on the campus I was like I'm gonna do health science for sure, Tried to actually declare my major earlier than you're allowed to.
• 2:01
  Speaker 2: Okay, because I was so positive.
• 2:04
  Speaker 1: Yeah, just do exactly what I wanted to do.
• 2:06
  Speaker 2: Exactly so.
• 2:08
  Speaker 2: I got, was there for four years, got my bachelor of science in health sciences and then from there was kind of actually came down to taking the route of going into PT physical therapy which you specialize in.
• 2:24
  Speaker 2: I wasn't quite cut out for it, I didn't have the grades necessarily.
• 2:28
  Speaker 2: That's quite not true.
• 2:29
  Speaker 1: It's just a different direction.
• 2:31
  Speaker 1: It was a different trajectory.
• 2:32
  Speaker 2: You know it was a tough school.
• 2:34
  Speaker 2: It was a demanding school.
• 2:35
  Speaker 2: We had a lot of electives I'll say that.
• 2:36
  Speaker 2: I'll say that.
• 2:37
  Speaker 2: But I ended up taking a little bit of a turn.
• 2:40
  Speaker 2: Someone had suggested exercise physiology and strengthening conditioning to me and, being someone that had always been super thrilled by sports and played a lot of sports growing up, that was like an awesome kind of turn for me.
• 2:53
  Speaker 2: I was like I've always wanted to work with athletes.
• 2:55
  Speaker 2: I kind of thought I would do that as a PT.
• 2:57
  Speaker 2: So let me explore this.
• 2:59
  Speaker 2: Was fortunate enough to get into University of Miami, got my master's degree there in exercise physiology and fitness facility management.
• 3:09
  Speaker 2: I know you're very familiar with with UM as well.
• 3:12
  Speaker 1: It was so weird, like when we first met, I was like we have a lot of mutual friends and we went to University of Miami to get like we just missed each other by a couple years or by a little bit, but a lot of like mutual contacts and stuff.
• 3:23
  Speaker 1: I was like this is such a weird small world.
• 3:25
  Speaker 1: Yeah, but they have a great program like the University of Miami Strength and Conditioning, Exercise Physiology, like they're they're all they're in, you know.
• 3:32
  Speaker 1: I mean like there's a lot of super educated, smart people that we collaborated with and some of our clinical internships that were also Strength and Conditioning or Exercise Physiology majors and direction and masters in that.
• 3:44
  Speaker 1: I mean that's that, you know, it's a formidable force like University of Miami.
• 3:48
  Speaker 1: That's solid.
• 3:48
  Speaker 2: Yeah, I mean.
• 3:49
  Speaker 2: And the PT program speaks for itself.
• 3:51
  Speaker 2: There as well.
• 3:52
  Speaker 2: Obviously, the school being as big as it is, it has a lot of great programs.
• 3:55
  Speaker 2: But the PT program there is very well sought after Exercise.
• 4:00
  Speaker 2: Phys was a little bit more like hidden, but I had an awesome program director.
• 4:05
  Speaker 2: I fell in love with.
• 4:06
  Speaker 2: What was his name again, brian Biaszoli.
• 4:09
  Speaker 2: Shout out to Dr Biaszoli.
• 4:11
  Speaker 2: He probably like one of the bigger influences in my life when it came to what I do today.
• 4:16
  Speaker 2: Him and Trey Watson, who I know you were familiar with.
• 4:21
  Speaker 2: Yeah, trey, dr Trey Watson.
• 4:23
  Speaker 1: A PhD now?
• 4:24
  Speaker 1: Yeah, that's crazy.
• 4:26
  Speaker 2: Those two were a massive impact on my life when I was at UM and I had an incredible amount of opportunities to work with great teachers.
• 4:34
  Speaker 2: But beyond that, the nice part about being in Miami was I got to work at places like Core Fitness Miami, where I got to work with an alumni there, andy Lausice, who's the owner and the head trainer, and I got to work with pro athletes, college athletes, just even just regular people that wanted to come in and train like athletes.
• 4:54
  Speaker 2: And then I got to be a grad assistant for the women's rowing team.
• 4:59
  Speaker 2: I got to be a TA for the program itself.
• 5:02
  Speaker 2: So that's really where things took off for me.
• 5:06
  Speaker 2: It was beyond just getting my masters.
• 5:09
  Speaker 2: It was a really awesome experience in that sense, and so much of it was practical and applied, which I wish more of the school stuff these days was more applied.
• 5:19
  Speaker 2: I think that's a really great way for kids to learn.
• 5:21
  Speaker 2: But yeah, that kind of sums up the education aspect.
• 5:26
  Speaker 2: When I finished up at UM, I spent years kind of bouncing around.
• 5:30
  Speaker 2: I was at the National Council of Strength and Fitness for a little bit.
• 5:34
  Speaker 2: I worked there on their personal training program and their strength and conditioning coach program and wrote some of their publications, worked on some of their tests, did some of their seminars, hosted them and taught them, and that was an awesome experience as well.
• 5:49
  Speaker 2: I worked in CrossFit.
• 5:50
  Speaker 2: I worked in the strength and conditioning realm, so I was all over the place and Miami was great.
• 5:56
  Speaker 2: It was there for six years, loved every bit of it and came up to West Palm about three years ago and have been working now at One Fitness, which has been an awesome experience.
• 6:07
  Speaker 1: We'll talk about that.
• 6:07
  Speaker 1: We'll ask more questions about that.
• 6:09
  Speaker 1: What you were saying about a lot of the practical and experiences and also people that you met, I've always felt like looking back.
• 6:17
  Speaker 1: Number one, like mentorship and some accountability, but from people that you respect and look up to, I think is such a crucial aspect of just getting an idea of what you want to be and what you want to do.
• 6:30
  Speaker 1: Right, because I feel like there's you also get a view of what you don't want to be.
• 6:34
  Speaker 1: At least from some experiences I've had with other mentors and stuff like that, where I'm like I want to be like that dude or that girl.
• 6:40
  Speaker 1: Right, I want to like professionally, I like what they do, I like how they interact, I like their mindset and like their approach and some stuff.
• 6:46
  Speaker 1: And then other people I'm like I don't like a lot of their stuff.
• 6:49
  Speaker 1: Yeah, I don't hate that.
• 6:50
  Speaker 1: Right, I'm just like I don't want to be like you professionally, but I want to be like you and I want to be some of you and I want to be some of you and put it all kind of in a pot and then eclectically make my own version of maybe what I want to be and I think I don't know, getting those experiences is huge and then at least now trying to hand it off and paying it forward to current students that observe with us and stuff and coming for student internships with us now, and then also just our patience and clients.
• 7:15
  Speaker 1: You know where it's like a different perspective and mindset on some things, but what you want to be and then also what you don't want to be, and it's a good contrast, comparison.
• 7:26
  Speaker 2: Yeah, I think that's necessary.
• 7:27
  Speaker 2: I think I can list a mentor from every part of my educational career.
• 7:35
  Speaker 2: Like in high school it was my anatomy and physiology teacher, Dr Metcalf, and like he was fantastic.
• 7:41
  Speaker 2: And at Furman it was Dr Caterizano who was really the strength and conditioning based teacher, and he had an amazing influence on me in at University of Miami was Dr Bezoli, it's so.
• 7:55
  Speaker 2: There's always these people I think that you need to look up to.
• 7:58
  Speaker 2: And it is important to have that contrast of, like I want to take the best parts of them, but I also want to understand what are the aspects that they do that I think I could improve on.
• 8:09
  Speaker 2: And then, obviously, in your experiences with work, you can start to pick out those places of people maybe that you're like oh, maybe I don't want to handle it that way, maybe I can help.
• 8:19
  Speaker 2: Exactly how can I change the perspective and make it better.
• 8:22
  Speaker 2: So I think that's super important.
• 8:24
  Speaker 1: With your experience in Miami and also undergrad were there.
• 8:29
  Speaker 1: You don't have to name anybody, of course.
• 8:31
  Speaker 1: What experiences you have of like the contrast, were there any specific real life situations were like?
• 8:36
  Speaker 1: I would have handled that differently.
• 8:38
  Speaker 2: Definitely.
• 8:39
  Speaker 2: I think I was lucky enough to, like I said before, work in so many different aspects of the fitness industry.
• 8:46
  Speaker 2: Working for a certification company keeps you on your toes with knowing what you need to know.
• 8:50
  Speaker 2: Being a GA and working as an assistant under strength coaches that are fully employed, and then working even at a private facility that trains pro athletes and college athletes there's a lot you take away from it and, without you know, picking and choosing people or situations, there were contrasts of who the biggest thing was effort.
• 9:13
  Speaker 2: How much effort are people willing to put in different places?
• 9:17
  Speaker 2: There's a lot of people out there, unfortunately, that want to take shortcuts, and it's not to say that everything you do in the strength and conditioning in the fitness world needs to be massively tedious and incredibly thought out.
• 9:31
  Speaker 2: But there are people that they want to be more about the brand than the substance that they're giving to their clients, and I think if you can find that perfect middle area, it stops you from cheating what you're giving your client but still allows you to put a brand on what you're actually creating.
• 9:56
  Speaker 2: So, I saw.
• 9:57
  Speaker 2: In every situation.
• 9:58
  Speaker 2: I saw the good and bad of that.
• 10:00
  Speaker 2: I saw people handle their branding beautifully and then I saw people so focused on what they were doing for their clients they didn't have time to work on their brand and it pulled away from their business.
• 10:12
  Speaker 2: So I think that's the conversation that a lot of kids that are coming out of college need to have with some of their mentors is how do I balance passion with business?
• 10:24
  Speaker 1: It's so tough when you're young, I imagine, because those are you're just trying to get a handle on what you're doing, you know what I mean.
• 10:29
  Speaker 2: You don't want to mess up, but you also like, I think, a lot of kids that find their path.
• 10:33
  Speaker 2: I was so lucky I don't know about you I was so lucky to find my passion so young that I dove headfirst into it, and there was a four year period in Miami where it didn't matter how much money I was making even though I was paying my rent month to month off my paycheck, like just scraping by but I loved what I did and there was a kind of an it moment a couple of years ago where I was like, okay, I need to make some money.
• 10:58
  Speaker 2: So I had to kind of let go of some of those things that I loved doing and I was super passionate about in order to step into a place where I could make more money and support myself, because at some point you have to.
• 11:11
  Speaker 1: But, at least maybe with your experiences of integrating some of those passions and like, then, how can I do that?
• 11:16
  Speaker 1: And also makes a good income at the same time, to not live paycheck to paycheck.
• 11:20
  Speaker 1: And it's interesting to be said, like I've always loved to quote, like you are who you hang out with you know what I mean and some of the there's you know professionally or also just anecdotally with clients and our people in the community, right, like you are here hanging out with and there's definitely people if they're trying to be driven and goal oriented, if it's fitness capacity, physique or professional development or whatever, scheduling and time, efficiency, all that stuff, or just reaching higher goals, finding yourself to be with the right group of like minded individuals that are also giving high effort, because as easy as I would imagine I was going to ask this in the soon like a question for you.
• 11:59
  Speaker 1: Next, with clients that you work with.
• 12:01
  Speaker 1: Right, because you're a personal trainer, at this point, the accountability is usually a huge aspect to reach goals and then also being around like minded people that are in the same oriented mindset to reach those goals and then not be like, oh well, I just missed today, or like I don't really need to right Because ultimately, I mean, you're a make, you're the average of the five people you hang out with most right, whatever one time was like, it makes total sense.
• 12:25
  Speaker 1: But and you can start yourself by people who are kind of all the same.
• 12:30
  Speaker 1: They're going to help bring you up and then kind of compete with each other in a healthy way in order to reach your goals of what you want.
• 12:36
  Speaker 1: Yeah, I mean, I would imagine, as a personal trainer with some of the clients you work with, some of the benefits of that just the accountability, number one but then also like being around the same people of the other side, like mindedness, to help drive similar goals.
• 12:49
  Speaker 1: Yeah, that's true.
• 12:50
  Speaker 2: I think I think it's definitely true.
• 12:53
  Speaker 2: I think I've been lucky enough recently at One Fitness.
• 12:56
  Speaker 2: I'm surrounded by some incredible trainers Brandon Parker, the owner of One Fitness, and my good friend, my boss also.
• 13:03
  Speaker 2: I am biased, but he's like a machine.
• 13:08
  Speaker 2: The guy is always, always, always on.
• 13:11
  Speaker 2: He's got a motor, it doesn't stop.
• 13:12
  Speaker 2: He doesn't stop and it reflects in multiple ways.
• 13:16
  Speaker 2: He's constantly training people and he's constantly running the business to the most efficient manner he can.
• 13:21
  Speaker 2: But he's also always got this great smile on this fantastic attitude, his customer services through the roof.
• 13:27
  Speaker 2: That's made me be better in those ways.
• 13:30
  Speaker 2: I also have clients on the other side of that.
• 13:32
  Speaker 2: That.
• 13:32
  Speaker 2: I am very, very lucky.
• 13:35
  Speaker 2: I get to work with some incredible clients, being that a lot of our, our members are coming from the Palm Beach area.
• 13:41
  Speaker 2: They are.
• 13:43
  Speaker 2: Some of these people run Fortune 500 companies or they used to, and I get to learn a lot about, like, what makes them tick.
• 13:50
  Speaker 2: Yeah, I imagine some of the conversations are probably pretty cool.
• 13:53
  Speaker 2: Oh man, I've said this to my coworkers several times that I think in the in the personal training industry, we have to have like top five most interesting conversations with people that we have in there.
• 14:05
  Speaker 2: I mean, I don't want to like name names, but we just have some people that have done some incredible things, and so it's been a massive benefit that I'm so grateful for that.
• 14:15
  Speaker 2: That has also been maybe they're not you know the five people I hang out with, but being able to talk to those people for an hour, three hours a week, I learn a lot about like things I can do better and how I can improve myself and improve my business and whatnot, and so I think you know it's your those five people you hang out with is going to shift and it's going to meld and change forever.
• 14:40
  Speaker 2: We all think that we're going to be best friends with our high school friends forever, and you may very well be, but pretty rare.
• 14:45
  Speaker 2: Yeah it's pretty rare.
• 14:46
  Speaker 2: So I think, understanding that walking through your life you're going to have those people that are close to you and some are going to bring more than others.
• 14:53
  Speaker 2: But as you become an adult and 31 now I've started to kind of figure out who those five are and I can pull from them and it's exactly as you said.
• 15:02
  Speaker 2: It's almost a little bit like a healthy competition.
• 15:05
  Speaker 2: Right, which is good you know, yeah, and that makes you want to be better, but no, I think I'm super fortunate.
• 15:10
  Speaker 2: I have a lot of accountability and I have a lot of people I can look up to in my life.
• 15:15
  Speaker 1: And I feel like that too, like it had to be intentional.
• 15:17
  Speaker 1: At least I find myself, you know I'm like I got to be intentional with making effort and time for those five or whoever the people you know hang out with, because it's really easy to slip into complacency or just not even know, you know, not be aware, but I think the intentionality is super crucial to set that up for success of like who are you purposely reaching out to to hang out with, and then what's the reason?
• 15:37
  Speaker 1: And then like, if it's mutual, like that's a great setup at least.
• 15:40
  Speaker 2: Yeah who are you putting your time into Right?
• 15:42
  Speaker 2: It's kind of like the essentialist way of looking at things, like, are you prioritizing the right things?
• 15:48
  Speaker 2: And it's very easy to not prioritize the right things when you're a little bit younger, and it's something that I've definitely gotten much better at, and I know who I want to give my time to and who I don't, and so, right, it's very important.
• 16:02
  Speaker 1: What a okay.
• 16:03
  Speaker 1: So you're working at one fitness now, right, you've been.
• 16:05
  Speaker 1: We've been there for three years at this, yeah coming up on three years yeah.
• 16:09
  Speaker 1: And they've definitely grown a lot yeah.
• 16:12
  Speaker 2: So when I started there a couple of December's ago, as we're approaching that third year, it was, I mean it was they were doing very well.
• 16:21
  Speaker 2: Just to give a little background one, fitness is a boutique gym, personal training gym.
• 16:26
  Speaker 2: We do some hit classes, very small amount, maybe four a day.
• 16:31
  Speaker 1: And it's only for, it's only one on one personal training.
• 16:33
  Speaker 2: Yeah, it's not an open gym for people to pay membership and just come in.
• 16:37
  Speaker 2: We try to give the best service we possibly can one on one, for our clients and some small group fitness, and we cater to a lot of clients that are coming from Palm Beach you know the Palm Beach County area and a couple of people coming from like Jupiter and some from Delray.
• 16:53
  Speaker 2: But in the three years that I've been there we've grown immensely.
• 16:57
  Speaker 2: My first year there it was slow for me so maybe I didn't have quite a handle on how well they did.
• 17:02
  Speaker 2: But last year was our best year by a long shot and we have so much momentum going into this next year.
• 17:08
  Speaker 2: We know it's going to be another big one, so we're looking at different ways to try to expand and grow.
• 17:15
  Speaker 2: But it's been an incredible opportunity to work at that gym and see how much it's growing.
• 17:21
  Speaker 2: And now in the head trainer position, it's been fun for me to try to teach these younger trainers that we have on staff how they can offer the best and highest quality workout for their clients and for our members of the group fitness classes.
• 17:38
  Speaker 1: I'll talk about it in a second With it's interesting with one on one customer experience.
• 17:45
  Speaker 1: I feel like since COVID right, there's definitely there will always be a space for high quality, high quality attention and care and customer experience and legitimately, like trying hard, like you were saying, like can you just give effort and just try hard I feel like that's definitely become a huge priority for people coming post COVID where, now that we're reintegrating and reentering back in like normal life and stuff, I feel like there will always be there.
• 18:15
  Speaker 1: So, with you guys and somewhat, our business, or our practice right we wanna do.
• 18:21
  Speaker 1: We're one on one for an hour with all of our patients.
• 18:22
  Speaker 1: You guys are one on one with your clients.
• 18:24
  Speaker 1: I feel like we definitely have a great results with people and outcomes.
• 18:31
  Speaker 1: Just because it allows us to really try, we can critically think and like legitimately try hard but like how can we get this person better?
• 18:38
  Speaker 1: Or like how can we really improve this person's fitness capacity tailored to them?
• 18:41
  Speaker 1: So we're not gonna like just do things that are unnecessary and fluff.
• 18:44
  Speaker 1: Yeah, have you noticed that too with you guys?
• 18:45
  Speaker 1: Like a big reason for your growth and success or just the popularity of your guys' place facility is the high quality and the customer experience type of mindset.
• 18:59
  Speaker 2: Yeah, without a doubt, I think the reason that we've excelled so much in the last three years COVID.
• 19:03
  Speaker 2: Obviously COVID was a struggle for the entire industry health and wellness industry and it ended up being a bit of a boost for the fitness industry because I think people woke up and were like I need to get myself in shape Afterwards were like I need to get healthy.
• 19:16
  Speaker 2: Yeah.
• 19:17
  Speaker 1: Like how can I reduce my likeliness of being decrepit and sick all the time?
• 19:21
  Speaker 2: Exactly Fitness capacity.
• 19:22
  Speaker 2: Let's get it.
• 19:23
  Speaker 2: It scared a lot of people and it should have.
• 19:25
  Speaker 2: It was a good wake up call and I think we need more of them Hopefully not in the same form of COVID, but I think More wake up calls, you're saying yeah more wake up calls, just not in the form of a global pandemic.
• 19:36
  Speaker 1: Exactly.
• 19:37
  Speaker 2: But no, that one on one.
• 19:39
  Speaker 2: I tell people all the time, unless you're incredibly disciplined and extremely consistent, what the one on one offers is the highest level of accountability and the most immense focus you're going to get from the individual you're working with And-.
• 19:58
  Speaker 1: You're not splitting attention elsewhere.
• 20:00
  Speaker 1: No.
• 20:01
  Speaker 2: And if you're working with a trainer that really takes it seriously and is able to concentrate that focus in the right areas, just like you guys, we can kind of hone in on their goals, their issues, how to get better, and you can see that progress daily.
• 20:18
  Speaker 2: I'm not saying I'm not taking a shot at anybody that you know ups their fitness through group classes or just goes to the gym by themselves.
• 20:27
  Speaker 2: But, without a doubt, if you are coming to our gym, the expectation, our slogan is raise your standards.
• 20:33
  Speaker 2: The expectation is, when you come through that door and you work with one of our trainers, you're getting an elevated experience because they are able to focus and hone in on what your needs are better than you can yourself and better than someone can do in a group fitness environment and I imagine the culture like our culture, your guys' culture, some kind of thing.
• 20:52
  Speaker 1: It's like everyone that's on the team.
• 20:54
  Speaker 1: They're gonna try hard right.
• 20:56
  Speaker 1: Like we're A-gamers, we're not gonna be like giving our B or C game one time.
• 21:02
  Speaker 2: No, it's not, and the proof is in the pudding, right, like you'll be able to tell right away.
• 21:08
  Speaker 2: If you come to a trainer and you're there two, three sessions, most people can be like, okay, I don't know how invested this trainer is.
• 21:16
  Speaker 2: I personally believe that our trainers are incredibly invested, not only in our clients, but in the experience that they provide for the clients when they walk through the door and when they leave, getting their personal items grab from them and put away from them, getting handed a towel and a water, they warm up, they're met on the floor with their trainer, who ends up giving them a fantastic workout, and then they're cooled down by their trainer, who tends to any of their mobility needs or anything like that, any kind of issues that may be residual from previous workouts or whatnot tightness and soreness and all that, but it's that heightened experience of like you're there for them in all shapes and form.
• 22:02
  Speaker 1: Yeah, I heard something recently that a mentor of mine was telling me, just for life goals, business goals, fitness goals, whatever any goals, there's like a I think it's 70%, it's like a 70 to 75% increase likelihood of actually reaching those goals if you write them down.
• 22:17
  Speaker 1: Oh yeah, and if you have accountability, cause that person's gonna be like hey, did you do your stuff?
• 22:21
  Speaker 1: Well, you know I was going to.
• 22:24
  Speaker 1: Hey, did you like not eat 15 cookies?
• 22:26
  Speaker 2: Well why?
• 22:27
  Speaker 1: what, like you know, they're gonna ask you to walk in Cause it's like I can't let this guy down and I can't be shamed when I walk in again, like our patients, like did you do your homework?
• 22:35
  Speaker 1: Did you do the exercise of stuff we told you?
• 22:37
  Speaker 1: Did you do the movement prep we prescribed for you?
• 22:40
  Speaker 1: Well, you know, I tried and my shoulder still hurts.
• 22:43
  Speaker 1: I'm like dude, like if you're doing your homework, you know we can't expect the results to be as good, exactly so that accountability is gonna be anyway, writing things down and then also having the accountability behind it, and that seems like what you know, what you guys are doing and what we're doing.
• 22:57
  Speaker 2: Yeah, and I think and everybody can benefit just as like a general statement, I'm someone who recently got very into like journaling in the mornings and writing down goals, even just for simple stuff, like everyday things.
• 23:10
  Speaker 2: It's incredibly powerful how you might get home from work and look at that piece of paper gonna go dang.
• 23:16
  Speaker 2: Yeah, there's two things I didn't do Like I can.
• 23:18
  Speaker 2: Maybe I can still get them done or maybe I can just roll them over to tomorrow, and it's that you're holding yourself accountable, but that's exactly what we do.
• 23:26
  Speaker 1: It's what you do too.
• 23:27
  Speaker 2: I come into your clinic my shoulder's bothering me.
• 23:30
  Speaker 2: I come back, you know, two weeks later same thing.
• 23:32
  Speaker 2: You're gonna, you're gonna look at me and go, just do those mobility exercises Anybody?
• 23:36
  Speaker 1: I would expect you to do it's like what did I do?
• 23:38
  Speaker 1: I did.
• 23:38
  Speaker 1: It feels good.
• 23:39
  Speaker 1: No, taylor's been great man.
• 23:40
  Speaker 1: Taylor's been great, he's been doing his homework.
• 23:42
  Speaker 1: What I was gonna say was interesting with with the goal, the goal writing right, like just writing it out at least, at least having some forethought and some awareness right, cause we're just trying to help people get better, improve their fitness capacity, their physique, totally lower the risk of injury, improve their injuries or problems that they have, identify barriers and break them down to get them better.
• 24:01
  Speaker 1: We're on the same page, for sure.
• 24:03
  Speaker 1: I definitely can can see for some people battling those issues, the appropriate goals, a goal setting or a goal writing like okay, great, I wanna, I wanna write all my goals down, but the goals might not be reachable right now or appropriate right, or are just more realistic at the moment.
• 24:20
  Speaker 2: Yeah.
• 24:21
  Speaker 1: Like smart goals.
• 24:22
  Speaker 1: If you're into smart goals, yeah, Specific achievable goals.
• 24:25
  Speaker 1: Achieveable oh gosh, I'm drawn a blank.
• 24:28
  Speaker 1: Achainable oh man, I forget.
• 24:32
  Speaker 1: I want to come back with it.
• 24:33
  Speaker 1: We'll have a whole little podcast on smart goals, if I just down.
• 24:36
  Speaker 2: But the acronym.
• 24:37
  Speaker 1: Yeah, exactly, Acronym, smart, exactly.
• 24:39
  Speaker 1: But we can at least help them with like, let's prioritize goals immediately and it might be like that's a great goal maybe a couple of years down the road or like several months on the road, but goal setting can be challenging for people.
• 24:51
  Speaker 1: Have you noticed that with you guys, With like you guys collaborating on like great goals, let's prioritize and maybe do one of these, make these more specific.
• 25:01
  Speaker 2: Yeah, I think the biggest thing I see, one of the most common errors I see in the fitness industry from my clients is they come to us with goals that are a little too lofty.
• 25:12
  Speaker 1: Right right.
• 25:13
  Speaker 2: Or they're just a little too general, it's not something that they took time to think about and write down.
• 25:19
  Speaker 2: Which is why it's so important to write down, but they might not even know.
• 25:21
  Speaker 2: They don't know that they don't know that exactly.
• 25:23
  Speaker 2: Yeah, so I'll just.
• 25:24
  Speaker 2: We'll run through an example.
• 25:25
  Speaker 2: You have a client that comes in.
• 25:27
  Speaker 2: Maybe they're 35 to 40 years old and they've got their brother's wedding coming up in six months and they tell you Wedding prep?
• 25:36
  Speaker 1: Yeah, hear that a lot.
• 25:38
  Speaker 2: They wanna lean down.
• 25:39
  Speaker 2: Everybody wants to look good at a wedding.
• 25:40
  Speaker 2: Yeah, of course, right.
• 25:41
  Speaker 2: Everybody wants to look good in a suit or a dress.
• 25:43
  Speaker 2: And they tell you Getting down on the dance floor yeah, I wanna lean out.
• 25:47
  Speaker 2: I wanna lose 15 to 20 pounds.
• 25:48
  Speaker 2: And where they got that number from?
• 25:51
  Speaker 2: Who knows, maybe they weighed 15 to 20 pounds less in high school, or maybe that's just a number that they heard on the internet?
• 25:59
  Speaker 1: or something like that.
• 26:02
  Speaker 2: It's as a trainer, my big thing that I try to do is I try to take that goal that's so broad in general 15 to 20 pounds and I try to break it down to what are the most important aspects of what we're actually trying to accomplish.
• 26:14
  Speaker 2: You wanna drop a couple sizes in your dress size or your pant size?
• 26:20
  Speaker 2: Okay, then let's pick that number, let's think about that number, because 15 to 20 pounds might not equate to that number.
• 26:27
  Speaker 2: It might only take eight.
• 26:29
  Speaker 2: It might only take 10.
• 26:29
  Speaker 2: And then we wanna talk about how do you wanna feel, because if we're just gonna lose 15 to 20 pounds, we don't care what it is.
• 26:35
  Speaker 2: It could be muscle, it could be fat.
• 26:37
  Speaker 2: Do you want to be lean and ripped?
• 26:39
  Speaker 2: Do you wanna feel good, or are you okay with feeling completely drained and you have no energy?
• 26:45
  Speaker 2: If that's the case, we'll just put you on the Stairmaster for 60 minutes a day.
• 26:49
  Speaker 2: Don't do that.
• 26:50
  Speaker 2: I'm not recommending that, but you start to break it down to these more achievable and these more manageable and important goals.
• 27:00
  Speaker 2: The number one goal I tell any of my clients when they come in and they tell me they wanna lose weight or they wanna put on muscle mass is the most important thing is I want you to feel good, like that's the most important thing.
• 27:12
  Speaker 2: If we can get you feeling good, more energized, sleeping better at night, being able to do more of the things you wanna do I wanna go pick a ball with my significant other.
• 27:22
  Speaker 2: Okay, let's make sure you can do that for an hour and a half that's so much more important than the number on the scale.
• 27:28
  Speaker 2: And guess what the number on the scale will follow if you're doing the right stuff, exactly.
• 27:33
  Speaker 2: So when I talk to these clients about like, what is the most important thing to focus on when your goals are driven towards, like physique and improving fitness, it's about prioritizing what's most important for you, and feeling good should be number one.
• 27:48
  Speaker 2: And then you gotta start looking at what are you doing when you're not in the gym.
• 27:51
  Speaker 2: How are you eating?
• 27:52
  Speaker 2: Are you drinking every night?
• 27:54
  Speaker 2: What does it look like when you're not working out?
• 27:56
  Speaker 2: Are you going for walks or are you sedentary on the couch Right?
• 28:00
  Speaker 1: It's interesting you say that, because that was perfect segue.
• 28:02
  Speaker 1: I came across something A couple of months ago.
• 28:07
  Speaker 1: I was like this makes total sense, right, um, a guru, uh, you know person to mentor.
• 28:11
  Speaker 1: It was just like we don't like.
• 28:12
  Speaker 1: Setting goals is great, of course, right, we don't even be important Like we talked about but in order to achieve those goals, the one thing we have to change it's actually going to long last, longer and then also continue forever is just habit changes.
• 28:25
  Speaker 1: Yep, it's like, the things that help you achieve your goals are the habits that lead to that in the first place.
• 28:30
  Speaker 1: So, all right, we have these great goals written out here, like this Boom, we got eight pounds or 10 pounds.
• 28:35
  Speaker 1: We want to do, or we want to improve this capacity, like whatever.
• 28:37
  Speaker 1: I want to improve my bench, bro, we'll get stronger, get leaner, totally.
• 28:40
  Speaker 1: My body fat percentage is lower, something here all the time.
• 28:42
  Speaker 1: Um, great, let's do it.
• 28:45
  Speaker 1: Okay, how are we going to do that?
• 28:47
  Speaker 1: We had to implement and maybe even change some habits that are going to lead to that in the first place.
• 28:52
  Speaker 1: Yeah, cause ultimately, too, that's what leads to things staying like that for a little more, for a longer period, for longevity.
• 28:57
  Speaker 1: Yeah.
• 28:57
  Speaker 1: So I was going to say is like.
• 28:59
  Speaker 1: I mean, it sounds like what you're saying is is like you're identifying for them.
• 29:02
  Speaker 1: What habits do we need to change that are going to lead to the goals in the first place, and then, in that process, you're going to become a different person, right?
• 29:09
  Speaker 1: You're going to learn the things and and relearn new habits that are going to take with you forever, cause the ultimate goal isn't really the eight pounds or whatever, like you can.
• 29:17
  Speaker 1: For sure, we've seen plenty of people do that.
• 29:19
  Speaker 2: Yeah.
• 29:19
  Speaker 1: And then they backslide and they gain all the way back or even worse.
• 29:21
  Speaker 1: The goal is this makes the epiphany mind bomb moment where they're like this makes total sense.
• 29:27
  Speaker 1: I want to apply, I learned some things and I'm going to keep this um for the rest of my life.
• 29:32
  Speaker 1: Right, that's the ultimate win.
• 29:34
  Speaker 1: Where it's like oh, I need to keep doing this forever.
• 29:36
  Speaker 1: I want to be a completely different person.
• 29:38
  Speaker 1: For them, we're like with business and stuff I heard before too it's like when you make a million dollars, it's not the million dollars, it's who you become when you actually get there.
• 29:45
  Speaker 1: Yep, and they're a different person.
• 29:47
  Speaker 1: That's going to be completely different life trajectory for in the future, Yep, but anyway, is that?
• 29:51
  Speaker 1: what is that what you were saying?
• 29:53
  Speaker 2: Yeah, exactly, I think it's.
• 29:55
  Speaker 2: How can you make it stick?
• 29:56
  Speaker 1: Right.
• 29:57
  Speaker 2: And it is the habit changing, it's the reframing of your mindset, it's understanding what are you doing this for?
• 30:04
  Speaker 2: Are you doing it?
• 30:05
  Speaker 2: Are you really just doing it for the wedding, or would you genuinely like to feel better about the way you look and feel better on the daily?
• 30:13
  Speaker 2: Waking up, right, and so that that is exactly what I was getting at.
• 30:17
  Speaker 2: We I create this almost this branching, this trickle down effect, where we say we create those more achievable goals and then we say, okay, then how do we get them?
• 30:26
  Speaker 2: We talk about, uh, caloric deficit or caloric surplus, whether you want to lose weight or gain weight.
• 30:32
  Speaker 2: We talk about what is the type of training we're doing?
• 30:34
  Speaker 2: Is it going to be strength based?
• 30:36
  Speaker 2: Is it going to be hypertrophy?
• 30:37
  Speaker 2: Is it going to be anaerobic conditioning, aerobic capacity, like what do we need to tailor your workouts towards?
• 30:44
  Speaker 2: And then we start talking about the habits in terms of recovery.
• 30:49
  Speaker 2: Yeah, what's your sleep look like?
• 30:50
  Speaker 2: Yeah, sleeping is huge.
• 30:52
  Speaker 2: Sleep is so underrated.
• 30:53
  Speaker 2: It's the number one.
• 30:54
  Speaker 2: Yeah, it's the number one, it's the tip of the pyramid.
• 30:56
  Speaker 2: And people totally underrated.
• 30:58
  Speaker 2: They want to say, oh no, I got to get a great workout, then I have to eat the right food and then I got to make sure I drink enough water, yeah, and then I got to sleep, well, no flip it flip it on its axis.
• 31:07
  Speaker 2: Sleep is your number one.
• 31:08
  Speaker 2: After sleep, I'd go ahead and say that nutrition is probably number two, and then thirds, going to be exercise.
• 31:14
  Speaker 2: Your training program can be the best in the world, it can be next level, world class, it does not make a difference if you're not getting the adequate sleep for your body to recover and do what it needs to do to build, rebuild your body for the way you want it to be.
• 31:30
  Speaker 2: And all of that's not going to really matter either if your nutrition is not on point Nutrition yeah.
• 31:37
  Speaker 2: Those.
• 31:38
  Speaker 2: Those two really trump exercise in general.
• 31:40
  Speaker 2: So those are the habits that we need to reform.
• 31:43
  Speaker 2: We need to make sure you're getting to sleep at consistent times, waking up at consistent times, getting enough sleep, getting enough of the right sleep, You're eating the right things.
• 31:51
  Speaker 2: It doesn't I use the 80 20 rule when it comes to nutrition.
• 31:54
  Speaker 2: It do you.
• 31:55
  Speaker 2: I don't need you to be perfect If you can be good not great Good 80% of the time and then you want to do your little cheat stuff for 20%.
• 32:04
  Speaker 2: I love mint chocolate.
• 32:05
  Speaker 2: She's ice cream.
• 32:05
  Speaker 2: I ate a bunch of it last night.
• 32:06
  Speaker 2: Um in chocolate chip, yeah.
• 32:08
  Speaker 1: That's your go to.
• 32:09
  Speaker 1: I know I'm a cookie.
• 32:10
  Speaker 1: I'm a cookie dough guy.
• 32:11
  Speaker 2: I'm going to get, I'm going to get crap for saying the chocolate chip, but it's okay.
• 32:17
  Speaker 2: I love it, um, but it's it's.
• 32:20
  Speaker 2: It's that balance.
• 32:21
  Speaker 2: And I know this is so cliche to say you need balance, but everything in moderation.
• 32:26
  Speaker 2: You don't need the fad diet, you don't need the insane workout plan, you don't need the the crazy sleep regimen.
• 32:35
  Speaker 2: You just need all of it to be good.
• 32:38
  Speaker 1: 80% of the time, yeah.
• 32:40
  Speaker 2: And that consistency is going to pay off down the line.
• 32:43
  Speaker 2: And unfortunately, as people as much as people want to say their shortcuts out there there's a one month challenge or two month challenge is going to save my life.
• 32:51
  Speaker 2: It's not.
• 32:51
  Speaker 2: It's not.
• 32:52
  Speaker 2: It's a it's.
• 32:53
  Speaker 2: It's being able to repeat this for years and years and years, and when you create it as a routine and a lifestyle, it's not as hard as it as it is in the beginning.
• 33:05
  Speaker 2: And I'm going to use another cliche line here you don't have to be great to start, but in order to be great, you have to start.
• 33:11
  Speaker 2: So it's just taking those initial steps in the right direction and you'll have moments where you'll fall off, but as long as you can get back on and you know, make those changes that eliminate those mistakes that made you fall off in the first place.
• 33:27
  Speaker 1: that's how you're going to just excel and become the best version of yourself, I would imagine, and at the end, like towards the end of the or once things have been more consistent from as my own personal anecdotal experience and other people we've talked with, like yourself and patients and clients and stuff what it turns into is like it's interesting what you said, because I hear this a lot where it's like, okay, well, I want to change all this stuff.
• 33:44
  Speaker 1: I have to drink water, I have to go for a walk, I have to do my workout and.
• 33:48
  Speaker 1: I have to go early, over time.
• 33:51
  Speaker 1: What turns into is I want to go to bed earlier, I want to like drink more water.
• 33:54
  Speaker 1: I don't want to like sit down and watch TV all the time, like I want to go out and walk around.
• 33:57
  Speaker 1: I don't feel good.
• 33:58
  Speaker 1: That lifestyle, that habit change and ultimately lifestyle change turns into a different person where it's like I don't even want to like have that red velvet cake.
• 34:06
  Speaker 1: It just doesn't sound good right now.
• 34:08
  Speaker 1: Yeah, I kind of just want like broccoli.
• 34:09
  Speaker 1: I don't know what.
• 34:10
  Speaker 1: You know, if you're a carnivore, I'm sorry.
• 34:11
  Speaker 1: I like vegetables.
• 34:12
  Speaker 1: What's another conversation?
• 34:13
  Speaker 1: I'm all about conversations.
• 34:15
  Speaker 1: We'll have it later.
• 34:16
  Speaker 1: But like, I just want, like I don't want to eat like that cake right now Cause it doesn't sound good.
• 34:20
  Speaker 1: Anyway, you turn into that person, which is what the ultimate goal is.
• 34:24
  Speaker 2: Yeah, Well, because these things, these, these small things, these unnecessary things, they give us these feedbacks.
• 34:32
  Speaker 2: That red velvet cake I love red velvet cake.
• 34:35
  Speaker 2: It gives you that feedback, that dopamine release of like, oh, this is so good, but when you start eliminating those sugars and those sweets from your life this is scientifically proven it doesn't taste as good.
• 34:46
  Speaker 2: Yeah, and it's crazy.
• 34:47
  Speaker 2: The bounce back that you're really talking about is you're feeling the changes.
• 34:54
  Speaker 2: The sleep is making an impact on how alert you are at work and how easy it is to get through your day and work efficiently.
• 35:00
  Speaker 2: The nutrition is making your body feel great when you're not working out, but it's fueling your workouts.
• 35:06
  Speaker 2: Now your workouts are better, right, you're getting into the shape you wanted to be in, your body's looking the way you want it to look.
• 35:12
  Speaker 2: You get addicted to the right things versus getting addicted to the things that are so easily, you know, grabbable or graspable in this world.
• 35:21
  Speaker 2: And it's easy to go buy that cake and dig in and most of us eat it and we love it while we eat it, but when we're done, we're like I feel terrible yeah.
• 35:29
  Speaker 1: What did I do?
• 35:30
  Speaker 1: Totally.
• 35:31
  Speaker 2: I made an enormous mistake.
• 35:33
  Speaker 1: I immediately regretted it, yeah.
• 35:34
  Speaker 2: And it doesn't mean you can't enjoy those things in life.
• 35:37
  Speaker 2: But when you create this balance of, those things are rewards rather than common parts of your life.
• 35:44
  Speaker 2: Right, it's just, it's different, it's different.
• 35:47
  Speaker 1: Yeah.
• 35:47
  Speaker 2: It's such a better place to be, and you're not only like I said before, you're not just going to feel better, you're going to look better, you're going to perform better, and those are the things that are eventually you're going to be like.
• 35:58
  Speaker 2: I don't even know why I stayed out until three in the morning every night on the weekend.
• 36:03
  Speaker 1: Why did I do that before?
• 36:04
  Speaker 1: Yeah, and the momentum grows.
• 36:06
  Speaker 1: Yes, I hear that.
• 36:07
  Speaker 1: I mean for myself, anecdotally, of course, and other patients, clients and stuff.
• 36:10
  Speaker 1: The momentum is.
• 36:11
  Speaker 1: Once that momentum is built, it just fuels on itself.
• 36:14
  Speaker 1: It becomes way easier.
• 36:15
  Speaker 1: You develop the lifestyle better, like I want to work out you know versus like.
• 36:18
  Speaker 1: I have to work out today.
• 36:20
  Speaker 2: Yeah.
• 36:20
  Speaker 1: Like I want to.
• 36:21
  Speaker 1: I feel good, you know, it just builds on itself.
• 36:24
  Speaker 1: Yes, Well, that too, though it's challenging, and this is my battle when I feel like I've lost that momentum.
• 36:30
  Speaker 1: Getting back into it again, it's like unachievable.
• 36:33
  Speaker 2: Yeah.
• 36:33
  Speaker 1: That's not true, right.
• 36:35
  Speaker 1: It just want, like, just do it once, you know what I mean, and then you're back in and you're fine.
• 36:38
  Speaker 1: You know, what I mean?
• 36:39
  Speaker 1: Just relax, just do it once.
• 36:41
  Speaker 2: The biggest thing, I think one of the hardest things for clients to realize is like that falling off the wagon moment.
• 36:46
  Speaker 2: Yeah, it fell off and it's just huge backslide.
• 36:49
  Speaker 2: Yeah, and it's, and it's never as serious as you want to make it out to be.
• 36:52
  Speaker 2: We tell ourselves like, oh, and this is part of the reason I don't really endorse 75 Heart.
• 36:57
  Speaker 2: I appreciate people that do it, but it's such an extreme thing that when people fall off of it, they kind of just all of a sudden they give up on all those great things that they were working towards, whether it was drinking a gallon of water or eating at night or getting two workouts in a day.
• 37:09
  Speaker 2: It's.
• 37:11
  Speaker 2: You fall off of it and then you don't.
• 37:12
  Speaker 1: you're like, oh, I can't start over, right, it's like I have too much to make up for in order to get back to where I was?
• 37:18
  Speaker 1: Yeah and I.
• 37:18
  Speaker 1: It's too far away, yeah and I have.
• 37:20
  Speaker 2: That's not true.
• 37:21
  Speaker 2: I have to imagine you see it a ton with people that come in with injuries.
• 37:25
  Speaker 2: Yeah, totally.
• 37:26
  Speaker 1: There's a huge.
• 37:26
  Speaker 1: There's a huge because, unfortunately, right, we can't separate the mind from the body.
• 37:30
  Speaker 1: Right, there's a ton of interplay and interconnections, psychologically, with the pain experience and also healing, recovery, fitness, all that stuff there's.
• 37:38
  Speaker 1: There's interplay and a lot of connections.
• 37:41
  Speaker 1: We can't deny that.
• 37:42
  Speaker 1: So, with that component, we see that a lot for sure.
• 37:45
  Speaker 1: It's like my back hurts again, like I'm never going to get better, like what do you mean?
• 37:49
  Speaker 1: You're like, literally three weeks ago you were totally fine, yep, you just it just it's a little irritable right now.
• 37:53
  Speaker 1: All right, like we just got to work back to what we're doing.
• 37:55
  Speaker 1: I'm going to hold your hand and help you, for sure, but there's no reason to lose the end.
• 37:59
  Speaker 1: It's hard to not lose the encouragement, but at least it can be encouraging, like you're going to be fine.
• 38:04
  Speaker 1: Do you just take a little time, right?
• 38:05
  Speaker 1: Yeah, but yeah, I hear that a lot.
• 38:07
  Speaker 2: Those setbacks are important in life, and I'm not trying to be a David Goggins here, but the reason that you should love that guy he's amazing.
• 38:15
  Speaker 2: And all those guys, all the guys that are out there saying like, go, do difficult things, they're saying it for a reason.
• 38:21
  Speaker 2: When you experience these setbacks, when you've been pushing yourself in other places in your life and doing difficult things and things that challenge you mentally, physically, emotionally, you take on those setbacks, you take a different mindset.
• 38:34
  Speaker 2: It's not, it's no longer this mindset of oh, I tore my ACL, I'll never be as strong as I was before.
• 38:40
  Speaker 2: It's I tore my ACL.
• 38:41
  Speaker 2: How can I make this journey something special?
• 38:46
  Speaker 2: How can I make not only a comeback, but how can I come back even better, stronger than I was before?
• 38:50
  Speaker 2: Yeah, stronger than.
• 38:51
  Speaker 2: I was before, and so is that mindset easy to grasp?
• 38:54
  Speaker 2: Absolutely not.
• 38:54
  Speaker 2: It's very hard to build, but that's no different than having a.
• 38:59
  Speaker 2: You know that one weekend after you've been really good for a month you haven't been drinking, you've been eating really well and you have the one weekend where your friend has a bachelor party and you go and you eat like crap and you drink and you stay up late hours.
• 39:11
  Speaker 2: You come back and if you, as soon as you can get yourself back into that routine, you'd be surprised.
• 39:17
  Speaker 2: It usually takes three, five days a week, two weeks and you're right back where you were.
• 39:21
  Speaker 2: This is a little short term discomfort.
• 39:22
  Speaker 1: Yep, and then you're fine Right, and then you're good it's just it's how willing.
• 39:26
  Speaker 1: That's interesting.
• 39:27
  Speaker 1: You say that because I feel like that's totally this, is it?
• 39:29
  Speaker 1: This is I just had a duh it's the willingness to be uncomfortable for the short term.
• 39:34
  Speaker 1: Yeah, in order for the long term game.
• 39:36
  Speaker 1: Yep, that's what it is.
• 39:37
  Speaker 1: It's like who's willing to be for anybody, like high performers, whatever, just being consistent.
• 39:41
  Speaker 1: It's like who's willing are you willing to be to go and do, or a little bit of short term discomfort?
• 39:47
  Speaker 1: It's not going to be great.
• 39:48
  Speaker 1: Are you okay with that?
• 39:49
  Speaker 1: Yep, and and stepping into that on purpose, knowing that there's a long term benefit that comes after, yeah, there's a reason.
• 39:55
  Speaker 2: They say that you have to get uncomfortable to grow.
• 39:57
  Speaker 2: Yeah, totally, it's, it's.
• 39:58
  Speaker 2: Change doesn't happen.
• 39:59
  Speaker 2: This is the biggest quote I could probably have said my life following my master's degree and because I learned it in my master's program, which was that the body cannot adapt to the same stress.
• 40:13
  Speaker 2: Right, it needs a new stress.
• 40:15
  Speaker 2: Right, totally, you can take that same line and you can apply it to everything in life.
• 40:19
  Speaker 2: 100%.
• 40:19
  Speaker 2: You're not going to make more money if you do the same job all the time.
• 40:24
  Speaker 2: Right, you need to get promoted.
• 40:25
  Speaker 2: You need to do a little bit of extra.
• 40:27
  Speaker 2: Yeah, you're not going to see your biceps getting bigger if you're constantly curling 15 pound weights.
• 40:32
  Speaker 2: Right, you got to increase.
• 40:33
  Speaker 1: Or not doing bicep curls yeah.
• 40:34
  Speaker 2: Or not doing bicep curls at all.
• 40:35
  Speaker 2: You've got to make that progressive overload.
• 40:38
  Speaker 2: That's life.
• 40:38
  Speaker 2: It's life.
• 40:38
  Speaker 2: You have to always constantly be venturing for a way to make yourself better, even if it's that 1%, otherwise the body is not going to change, your mind is not going to change.
• 40:47
  Speaker 1: You don't grow in the comfort zone, exactly.
• 40:49
  Speaker 2: You grow outside the comfort zone and you have to put yourself with that on purpose.
• 40:52
  Speaker 1: So it's like the willingness to do that Absolutely.
• 40:54
  Speaker 1: You're totally right, man.
• 40:54
  Speaker 1: It was interesting you said back to what you're saying, we had a conversation recently when we were working together there's no magic button.
• 41:04
  Speaker 2: Yeah.
• 41:04
  Speaker 1: Right yeah.
• 41:04
  Speaker 1: Talking about, like the consistency implementing habits throughout your life that ultimately lead to goals Right, there is no magic button, unfortunately, of a trendy thing, or flashy dot, whatever.
• 41:16
  Speaker 1: Right yeah, for training program, infomercial stuff, like whatever there is.
• 41:20
  Speaker 1: You just got to be consistently doing the same of the right things over a over a significant amount of time right.
• 41:25
  Speaker 1: Over a prolonged amount of time and that's where you start to see results, which builds momentum, which then develops lifestyle habits and learning some stuff and changes and habits that lead to the goals.
• 41:35
  Speaker 1: That wants you to do it more?
• 41:36
  Speaker 1: Yeah Right, there's no, there is no magic button, unfortunately, no, there's no magic button, there's no magic pill.
• 41:41
  Speaker 2: Um, unless you're looking to explore the world of PDs, which I don't uh, you know, advise anybody to do there there's no magic pill out there.
• 41:52
  Speaker 2: Um, if you talk to the people that are the best at what they do in all aspects of life, um, and especially in sports and performance, it's Consistency, it's uh, showing up as often as you can and doing the right things Right when you don't want to.
• 42:09
  Speaker 1: Yeah, when you don't want to Exactly, this is hard.
• 42:11
  Speaker 2: This is not an easy thing to do.
• 42:12
  Speaker 2: No, it's not and it's it's.
• 42:14
  Speaker 2: It's showing up, being consistent and then making sure you're on top of the right things.
• 42:18
  Speaker 2: Is your nutrition consistent?
• 42:19
  Speaker 2: Is your recovery consistent?
• 42:21
  Speaker 2: Are you sacrificing the things that are going to make you maybe more popular in the eyes of other people in order to achieve what you want?
• 42:30
  Speaker 2: To achieve Right?
• 42:30
  Speaker 2: And so you know, I I work with a lot of people that their main goal is to lose weight, and it's tough for them because they also want to maintain a social life Right.
• 42:40
  Speaker 2: And so sometimes you'll crush it for four days in the gym for the week, and then you'll those people will come back after the week and you'll say you know, how was your weekend?
• 42:49
  Speaker 2: What'd you do?
• 42:49
  Speaker 2: I went on a three day bender and you kind of and you, you know I have.
• 42:53
  Speaker 2: I give my clients grace cause they should enjoy their life and do what they want to do.
• 42:57
  Speaker 2: But at a certain point I kind of look at them and go, hey, man, like, if you want to achieve what you're talking about achieving, we, we have to make a shift here.
• 43:06
  Speaker 2: Right, and I'm not telling you to stop going out, I'm not telling you to, you know, shut down your social life.
• 43:09
  Speaker 2: I'm telling you you need to prioritize what's most important to you.
• 43:12
  Speaker 2: And if you want to get healthy, if you want to lose that weight, if you want to look a certain way, you got to dial certain things back and switch up the priorities.
• 43:19
  Speaker 2: And so that the magic pill unfortunately people don't want to hear this, but the magic pill is like getting your priorities straight and then showing up for those priorities consistent, right, consistent over time.
• 43:32
  Speaker 1: Yep, I feel it's interesting you say that, um, in those situations, cause I hear that stuff a lot too, and also about it myself.
• 43:37
  Speaker 1: Right, and by new means, am I a perfect person?
• 43:39
  Speaker 1: Yeah, same here.
• 43:40
  Speaker 1: But, um, it's like what do you want most?
• 43:43
  Speaker 1: Right, what do you?
• 43:44
  Speaker 1: What is it exactly that you want most?
• 43:45
  Speaker 1: There's no wrong answer, right?
• 43:47
  Speaker 1: But if what you really want most is I want to feel great, I want to drink, let I actually eat, let whatever all exercise, more of being in great shape, fitness capacity, whatever their definition of that looks like.
• 43:56
  Speaker 1: Lower body fat percentage is something we hear a lot, yeah.
• 43:59
  Speaker 1: I want to be leaned out Right.
• 44:00
  Speaker 1: What they mean is like they want to be lower body fat percentage, correct?
• 44:03
  Speaker 1: Um, it's like what do you want most?
• 44:06
  Speaker 1: Are you willing, then, to give up the things then that would be less on the priority list, in order to dive in towards what is it you want most?
• 44:12
  Speaker 1: Mm, hmm.
• 44:13
  Speaker 1: And the battle, or something I heard was, makes total sense the battle between what I want most versus what I want right now.
• 44:20
  Speaker 1: That's discipline.
• 44:22
  Speaker 2: Yeah.
• 44:22
  Speaker 1: Discipline.
• 44:23
  Speaker 1: Discipline is what?
• 44:23
  Speaker 1: The battle between what what I want most and what is comfortable, or what I want right now.
• 44:27
  Speaker 1: Can you consistently choose what it is that you want most over what's convenient and easy right now for the long-term benefit, with the same thing, the discomfort thing?
• 44:34
  Speaker 1: That's the best definition of discipline I've ever heard and I was like that makes total sense.
• 44:39
  Speaker 1: It's just the choice right.
• 44:40
  Speaker 2: Yeah, it's all it ever is, and that's I actually wrote that down in my notes say that, like the biggest piece of knowledge that I can give people that want to achieve their goals is discipline and consistency.
• 44:53
  Speaker 2: It's so simple, but that's literally what it comes down to the hardest, it's the hardest.
• 44:58
  Speaker 2: Discipline is the hardest thing and I'm someone who is a very I'm a very social person.
• 45:02
  Speaker 2: I'm also someone who often gives himself a lot of goals that are not you know, they're not easy to reach, but they're achievable.
• 45:08
  Speaker 2: And it's easy for me to sometimes get down on myself and be like man, I'm just not reaching what I wanted to get to.
• 45:15
  Speaker 2: But when I take a step back and this is where I think everybody could improve is you take that step back, you look at what you're doing on a week to week basis and does it align with the goals?
• 45:27
  Speaker 2: Yeah, most people know you don't need your personal trainer or your physical therapist.
• 45:32
  Speaker 2: It's a hard pill to swallow.
• 45:33
  Speaker 2: Sometimes it's exactly what it is.
• 45:34
  Speaker 2: It is a hard pill to swallow and I we all need to do it, though Sometimes 100% to reflect.
• 45:41
  Speaker 2: Yeah, got to reflect and that's why I journal in the morning.
• 45:44
  Speaker 2: It gives me an opportunity to write down my thoughts, reflect on where I met, and maybe sometimes that's where I reprioritize or reorganize my goals.
• 45:53
  Speaker 2: But it's a moment for me to be honest with myself and be like, uh, I have not been very disciplined.
• 46:00
  Speaker 1: I think with auditing, that you know yourself what you're saying yeah and all the you know collective choices over a long period of time.
• 46:06
  Speaker 1: The other question I asked myself and I'll investigate other people as my client, the people that my patients are there, and myself too, right Is who am I trying to win the approval of?
• 46:15
  Speaker 1: If it's, like man, I want to this bender, or, like you know, I backslid for a little while and I'm not as much as I wanted to.
• 46:21
  Speaker 1: I want to be able to work out and do other stuff.
• 46:22
  Speaker 1: I don't want to go out and do these things, or I don't want to smoke cigarettes, whatever it's like.
• 46:27
  Speaker 1: The question I asked myself, and now it asks them, is like who are you trying to win the approval of?
• 46:31
  Speaker 1: Are there social expectations or friend groups or whatever that might be influencing you to be towards that direction, versus the opposite?
• 46:40
  Speaker 1: Like, well, I want to do that, but like I do, but I don't.
• 46:43
  Speaker 1: I don't want to seem weird, right?
• 46:45
  Speaker 1: Then I'll be like who are you trying to win the approval of Right?
• 46:48
  Speaker 1: If you're, if you're trying to prioritize and your goals are setting here, but your actions are doing something different, is it a an accountability problem?
• 46:56
  Speaker 1: Is it a discipline problem?
• 46:58
  Speaker 1: Are you not willing to put yourself to discomfort.
• 46:59
  Speaker 1: Is it I don't know what to do problem, or is it like an approval social pressure problem?
• 47:04
  Speaker 1: And if that's the case, all of which can be controlled by the way right, you can control all of those factors.
• 47:09
  Speaker 1: If it's a social pressure approval problem, then I would reevaluate maybe who I'm spending my time with.
• 47:16
  Speaker 2: If that, makes sense If it doesn't align with what your goals are, what you want 100%, and I think I'm actually reading a book right now and finishing it up Probably this week called essentialism, and it talks about how these decisions that you make in your life it's a lot of us are are, yes, people we're.
• 47:33
  Speaker 2: We have the fear of missing out when it comes to social.
• 47:36
  Speaker 2: Oh, I have this.
• 47:36
  Speaker 2: It's FOMO, oh, massive FOMO.
• 47:38
  Speaker 2: I'm the same way and that's why I'm reading this book in the first place.
• 47:40
  Speaker 2: How can I?
• 47:41
  Speaker 1: not have FOMO better.
• 47:42
  Speaker 2: Yeah, how can I, how can I work on making decisions that align with my goals?
• 47:45
  Speaker 2: And it's not always easy to say no, but I think one of the best quotes from the book is if it's not a overwhelming yes, then it should be a no.
• 47:55
  Speaker 2: And even if you're like, oh, like, 90% of me wants to say yes, that's not 100%.
• 48:01
  Speaker 1: So it's got like that.
• 48:02
  Speaker 1: It's cool.
• 48:02
  Speaker 2: Yeah, and when you, when you take that slogan into a lot of the decisions you make, if you're, if you're truthful with yourself and honest with yourself, the answers are very easy Right, it shouldn't be difficult.
• 48:14
  Speaker 2: Totally, you know it's.
• 48:15
  Speaker 2: I'm trying to save money to buy a house and your friends invite you to go to Chicago for the weekend.
• 48:21
  Speaker 2: Concentration.
• 48:21
  Speaker 1: Yeah, you want to go so badly?
• 48:23
  Speaker 2: Yeah, of course that's fun, do you like?
• 48:25
  Speaker 2: Do you need to go?
• 48:27
  Speaker 2: Is it an absolute yes?
• 48:29
  Speaker 2: Probably not, and while you might miss out on an experience, the trade off is you're making more progress towards the goals that you know matter more to you, right?
• 48:40
  Speaker 1: Is that?
• 48:41
  Speaker 1: What do you want back then, like, what do you want most Exactly?
• 48:43
  Speaker 2: What do?
• 48:43
  Speaker 1: you want now?
• 48:43
  Speaker 1: Yup, it's just, it's a debate for yourself, you know it's up to you.
• 48:46
  Speaker 1: But uh, and evaluate that you know on your own you know what I mean, absolutely.
• 48:51
  Speaker 1: Depending what you want.
• 48:51
  Speaker 1: Um, that's interesting man, but um, I was another one.
• 48:55
  Speaker 1: To ask you is cause I'm.
• 48:56
  Speaker 1: I had a lot of the same questions from my patients and clients and stuff.
• 48:59
  Speaker 1: What are some of the most common questions that you get from your clients?
• 49:04
  Speaker 2: Oh, I think the most obvious one is it's how do I gain?
• 49:10
  Speaker 2: Is it possible?
• 49:11
  Speaker 2: And also, how do I gain muscle and lose fat at the same time?
• 49:14
  Speaker 2: Oh yeah, okay, super popular question.
• 49:15
  Speaker 2: Um, I refer to this process as it's not impossible.
• 49:20
  Speaker 2: It's very difficult, um, to do those two things at the same time.
• 49:23
  Speaker 2: It's not impossible.
• 49:24
  Speaker 2: I refer to it as body recomposition, rather than like weight loss or, uh, muscle gain.
• 49:29
  Speaker 2: I like that.
• 49:30
  Speaker 1: Yeah.
• 49:30
  Speaker 2: And um essentially body recomposition body recomposition and essentially, what you're achieving is a really really nice balance of caloric surplus and caloric deficit at different times throughout a period of time a longer period of time, where you can actually lose fat some days and be gaining muscle in other days.
• 49:50
  Speaker 2: But, more realistically, what I tell my clients when they ask me that question is what?
• 49:55
  Speaker 2: What means more to you?
• 49:56
  Speaker 2: Do you want to look more lean?
• 49:59
  Speaker 2: Is that what you care about?
• 50:00
  Speaker 2: Or do you truly want to gain muscles, and you know bigger muscles?
• 50:05
  Speaker 1: and be jacked yeah.
• 50:07
  Speaker 2: Um, and more often than not, people are asking me you know, how do I lose weight?
• 50:10
  Speaker 2: Yeah, how do I lose body fat as fast as I can?
• 50:12
  Speaker 2: Um, the number one thing you can do is try not to lose it as fast as you can.
• 50:17
  Speaker 2: Trust the process.
• 50:18
  Speaker 1: Yeah, Uh, have a great, that's a great like the number one thing to not do is try to lose it as fast as you can.
• 50:24
  Speaker 2: More often than not this is.
• 50:25
  Speaker 2: This is like statistically proven.
• 50:26
  Speaker 2: More often than not, the faster you lose weight, uh, the faster you're going to gain it back.
• 50:31
  Speaker 2: The changes aren't realistic and they're not going to usually kind of stay if you're rushing yourself through it, cause the habits aren't designed or aren't built yet.
• 50:41
  Speaker 2: They're not built.
• 50:42
  Speaker 2: But not only that you're taking, you're trying to take shortcuts, and what I see happen most, um, whether it's people who are using ozempic and not making lifestyle changes in, you know, cohesively with that, or when you're, or when I see it's people that do these, I can't stand it.
• 51:00
  Speaker 2: But these like liquid diets where they essentially starve themselves.
• 51:04
  Speaker 2: They will sit there and be like, oh, I did this one week, um liquid diet and I lost eight pounds.
• 51:11
  Speaker 2: And what I look at them and kind of say is yeah you, you lost a lot of water, weight and probably some muscle mass and unfortunately, you're going to go back to your old habits and you're going to gain it right back Right.
• 51:22
  Speaker 2: Take the, take the mindset of taking the long route with these things.
• 51:26
  Speaker 2: Gain the muscle mass the right way.
• 51:29
  Speaker 2: Lose the fat the right way.
• 51:30
  Speaker 2: It should only be a half a pound, a pound a week, realistically for people that are, you know, in the average body type and body composition.
• 51:39
  Speaker 2: Obviously, if you're a lot heavier, losing weight and losing it fast is going to be easier.
• 51:43
  Speaker 2: But take that slow route, cause it's going to stick.
• 51:48
  Speaker 2: But also like, again, I'm just I'm full of cliche things to say you got to enjoy, you got to learn to enjoy the journey more than the destination Totally.
• 51:57
  Speaker 2: It's awesome to look shredded on the beach.
• 52:01
  Speaker 2: We all want to be that guy or that girl.
• 52:03
  Speaker 2: But if you can enjoy how you got yourself there and be grateful for all these moments that you're growing and you're learning about yourself and you're developing your mental toughness and your discipline, it yeah, the, the reward at the end is great.
• 52:19
  Speaker 2: But you often reflect back on that journey and you it's beautiful, like you get to look at it and be like man.
• 52:25
  Speaker 2: I grew so much as an individual.
• 52:26
  Speaker 2: You learn about a lot about yourself and what you're capable of.
• 52:30
  Speaker 1: Yeah, I feel like I've always been, unfortunately, like a destination guy and it's been challenging for me to enjoy the journey, knowing that I have a destination I want to get to.
• 52:38
  Speaker 1: And what are your suggestions you have for people that are in the same boat when you say enjoy the journey?
• 52:44
  Speaker 2: I've been there as well, and enjoying the journey is not always the easiest.
• 52:47
  Speaker 2: I have certain things in my life that's easier to enjoy the journey and certain things where all I'm thinking about is the destination.
• 52:52
  Speaker 2: I think the easiest thing to do it kind of goes back to writing down goals.
• 52:56
  Speaker 2: It's you have this big overlapping goal, that's your umbrella goal?
• 53:02
  Speaker 2: Okay, let's say it's I want to have 7% body fat break, break it down into smaller attainable goals that can happen in timeframes that are leading up to your destination.
• 53:15
  Speaker 2: And what happens is when you create these milestones and these metrics that you're trying to reach along the way, you can focus on those and be a little bit more present than something that might be down the road.
• 53:27
  Speaker 2: You're like I'm not there yet.
• 53:28
  Speaker 1: I'm not there yet yeah.
• 53:29
  Speaker 2: It was six months because, realistically, if you're 13% body fat and you're trying to get down to 7%, it's going to take almost a year for most people.
• 53:36
  Speaker 2: If that's the case, there's no point in constantly focusing on why am I not six or 7%?
• 53:41
  Speaker 2: Yeah, it's better to look at it as a how can you create a month to month or a week to week goal of you know what I'm?
• 53:49
  Speaker 2: Just, I just want to go this whole week staying on top of my macros and eating the exact amount I'm supposed to eat.
• 53:54
  Speaker 2: Or this month, I want to make sure that I'm in the gym five days a week, every week of the month.
• 54:01
  Speaker 2: Check that box off.
• 54:02
  Speaker 2: It keeps you much more present.
• 54:04
  Speaker 2: You're like chipping away at a realistic goal that's in front of your face versus being like, oh man, it's been two months, I'm only 11%.
• 54:12
  Speaker 2: Hey, that's a 2%.
• 54:14
  Speaker 2: That's a 2% decrease on track.
• 54:16
  Speaker 2: You're killing it.
• 54:16
  Speaker 2: Yeah, yeah, totally so it's.
• 54:18
  Speaker 2: I think the best way to keep your mind off of the destination all the time is that trickle down effect.
• 54:25
  Speaker 2: Branch off some more attainable, nearer goals in the meantime.
• 54:33
  Speaker 2: Yeah, Keep that destination there.
• 54:35
  Speaker 2: You want it there.
• 54:35
  Speaker 2: That's your goal, that's you know, that's what's driving you, but create more things that you need to focus on in the time being.
• 54:41
  Speaker 1: Yeah, so little bite size chunks, yes, and then celebrate those little wins Big time.
• 54:46
  Speaker 2: Along the way, yeah.
• 54:46
  Speaker 1: And allows you to be more present in the meantime, and also it keeps you encouraged as, like I'm on the right track.
• 54:53
  Speaker 2: You know what you're talking about for a guy who says he's focused on the destination.
• 54:56
  Speaker 1: I've tried to work on it, but I was just breaking down what you said.
• 54:58
  Speaker 1: I was like okay, that makes sense.
• 54:59
  Speaker 1: Maybe my own words I like this perfect man, I like that.
• 55:02
  Speaker 2: Yeah.
• 55:02
  Speaker 1: Awesome man.
• 55:03
  Speaker 1: Well, dude, I appreciate you coming on here.
• 55:04
  Speaker 1: I think hopefully we brought a lot of value and some clarification for some of our listeners and people that are like minor, like us.
• 55:11
  Speaker 1: But if you have any questions, comments, concerns or anything, always reach out to us.
• 55:15
  Speaker 1: You can reach out to Taylor Snook.
• 55:17
  Speaker 1: Well, what's your email?
• 55:19
  Speaker 1: Instagram, facebook website whatever.
• 55:21
  Speaker 2: Easiest way to reach out is Instagram.
• 55:23
  Speaker 2: It's at T Snook T S N O OK on Instagram, Super easy to find, and you can also just go to the one fitness page.
• 55:31
  Speaker 2: It'll be on there.
• 55:32
  Speaker 2: Yeah, Check us out on there.
• 55:33
  Speaker 2: Reach out, we're.
• 55:35
  Speaker 2: I'm always happy to answer questions and I love doing this kind of stuff and I you know I appreciate you bringing me on.
• 55:41
  Speaker 1: Yeah, we'll have you back.
• 55:41
  Speaker 1: Yeah, it's been a blast.
• 55:42
  Speaker 1: We have a ton of things we could talk about, the smart goals being one of them.
• 55:45
  Speaker 1: I forgot the acronym Smart goals.
• 55:47
  Speaker 2: Yeah, we'll figure out the acronym.
• 55:48
  Speaker 2: We'll come back to that.
• 55:48
  Speaker 1: I'll have it all written out and laid outlined for sure.
• 55:51
  Speaker 2: Exactly.
• 55:51
  Speaker 1: But but yeah, I appreciate it, man, we'll definitely link up again.
• 55:53
  Speaker 1: But thank you guys, don't hesitate to reach out If you have any questions or any pain or discomfort.
• 56:00
  Speaker 1: You have issues with that you want to get solved, and you can always reach out to us at athleterestorationcomedycom or athlete restoration co on Instagram, and then we're looking forward to chatting with you more.
• 56:10
  Speaker 1: Hey, hold up.
• 56:11
  Speaker 1: As you know, we're a small local practice and we don't run in the ads or something on this podcast, but it would mean the world if you could share, write a post or word of mouth recommendation for somebody just like you that's athletic and active, that wants to live their dynamic lifestyle and pay some good karma and pay it forward to somebody else just like you and who knows, you could change their world and a 10 second review could be that avenue.