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A 30 Minute Masterclass On Training Whilst Demotivated · Total Barnage

• 0:00
  SPEAKER_01: Yeah, yeah, this is nice.
• 0:01
  SPEAKER_01: Variety actually keeps people variety is a spice of life.
• 0:05
  SPEAKER_01: Speaking of variety Today's episode is about being demotivated.
• 0:10
  SPEAKER_01: Yeah.
• 0:11
  SPEAKER_01: This is gonna help those of you out there because it is the middle of February now, and that New Year's resolution, we warned you about it in the first episode.
• 0:20
  SPEAKER_01: You said mid-February comes about and you lose your motivation.
• 0:24
  SPEAKER_01: Um the inspiration at the start wears off.
• 0:26
  SPEAKER_01: Uh the weather, as people keep saying, is terrible, which is um it's great.
• 0:31
  SPEAKER_01: It's great that everyone loves the weather so much.
• 0:32
  SPEAKER_01: But when you start using it as an excuse not to go to a nice, you know, warm, cozy environment like the gym, um, and driving there, even though it is raining, you're in your nice, warm, heated seats.
• 0:45
  SPEAKER_01: And as my stepdad, I found out the other day, he's got a heated steering wheel.
• 0:50
  SPEAKER_01: My goodness, just mental.
• 0:52
  SPEAKER_01: Um, but yeah, you know, these things around this time of year, everything is now pretty inconsistent.
• 0:57
  SPEAKER_01: Um, and when you start to rely on external circumstances for your consistency, then you will be as inconsistent as the circumstances you find yourself in.
• 1:05
  SPEAKER_01: And so these this episode, um, Charlotte and I are just gonna just bring back that bit of mojo and just talk about how we can create sustainable training, get yourself out of that rut, um, and not necessarily you know rely on motivation, but when this these demotivated periods hit, your consistency doesn't go along with it.
• 1:29
  SPEAKER_01: How does that sound?
• 1:32
  SPEAKER_00: Right!
• 1:34
  SPEAKER_01: So, Charlotte, I guess first thing for you is in your experience with a lot of your training, um, what has been the thing when you have gone through patches of demotivation?
• 1:45
  SPEAKER_01: So, um, demotivation being that you might just not have as much energy, there will be voices in your head saying that it's probably best if you take a rest day, um, or that you can't really see through the next couple of days and you can't see the value of the training session um or the period of the nutrition or anything else that you're in.
• 2:05
  SPEAKER_01: What brings you out of that rut and keeps you consistent throughout it?
• 2:11
  SPEAKER_00: I think as I previously mentioned, as I said in our first attempt of recording this before, Blessed Simon came up the stairs.
• 2:20
  SPEAKER_00: Um, my big thing is that motivation is never gonna be a consistent thing that you're gonna have.
• 2:27
  SPEAKER_00: So if you wanna be that dark, you gotta what I found from personal experience is that I get motivated when I stay consistent with stuff, regardless of if I'm motivated or not.
• 2:39
  SPEAKER_00: The motivation comes from the action itself for me personally.
• 2:42
  SPEAKER_00: Um I know this is a thing with quite a lot of others as well.
• 2:46
  SPEAKER_00: So, you know, when I've stayed consistent with something, when I stay disciplined with something, that in itself, when I start to see the results from that consistency, that discipline, I then get more motivated.
• 2:56
  SPEAKER_00: I'm like, oh god, I get I get it back.
• 2:58
  SPEAKER_00: And like you'll sometimes get it like halfway through a session because you get the endorphins coming through from working out, and you you feel really inspired and you feel motivated, it's such a good feeling, and that's what's kept me training for what 11 plus years plus the other stuff before, right?
• 3:16
  SPEAKER_00: Like the feeling you get from being consistent is what brings me joy.
• 3:28
  SPEAKER_01: I think it's it's such it's such an important thing to highlight though, because before you go if we go into anything about tactics or systems or anything that's going to keep you consistent, it is the expectation and flipping the um the understanding that the motivation comes after the action and not the other way around.
• 3:48
  SPEAKER_01: Yeah.
• 3:48
  SPEAKER_01: Um I like to see it as you know, our bodies are very, very lazy.
• 3:53
  SPEAKER_01: Um our bodies will prepare us for kind of what stresses we put them through.
• 3:56
  SPEAKER_01: You want to feel safe.
• 3:57
  SPEAKER_01: You want to feel safe, and your body's only gonna body's like an efficiency machine, and so it's only gonna give you enough energy that you ask of it.
• 4:04
  SPEAKER_01: And if you're sitting, if you get back from a day at work and you go straight to sitting on the sofa, your body is going to assume and prepare you to watch TV.
• 4:13
  SPEAKER_01: Nice.
• 4:14
  SPEAKER_01: Your body's not preparing you to get up and go to the gym.
• 4:17
  SPEAKER_01: Yeah.
• 4:17
  SPEAKER_01: But as soon as you, you know, if you go on that run or something, you get into the gym, you get 10 minutes into a run, that's when your body responds, and it's almost that conversation of you need to be the one to tell it how it should feel and how it should react.
• 4:32
  SPEAKER_00: Some of my best gym sessions have been ones that I've gone into thinking, oh, I'm I'm knackered, and this is going to be a crap session.
• 4:40
  SPEAKER_00: And then I catch myself saying that and I flip the narrative, and I end up having some of the best sessions I've had in the like evening ones as well.
• 4:48
  SPEAKER_00: Because I try I prefer training earlier on in the day, but when I am tired and it's been a long day, but I haven't managed to get my session in the morning, I go in the evening.
• 4:56
  SPEAKER_00: Sometimes those sessions are the best ones, and it's it that's I think that's another thing you need to kind of hold on to.
• 5:03
  SPEAKER_00: It's like, you know, you're gonna have those days where you also have to remember, you have to kind of find that balance of okay, am I actually really tired?
• 5:12
  SPEAKER_00: Am I potentially coming down with a sickness, or am I being lazy?
• 5:16
  SPEAKER_00: And like, I think some it's a very fine line, and I think a lot of people fall, especially if you're not consistent and you haven't been consistent with the gym for a long time, you don't it's almost like you don't really know your body's signals well enough.
• 5:30
  SPEAKER_00: Um, it's important to test those limits, and you know, on those days where you think you come back and you go, yeah, I'm I'm just not feeling it.
• 5:44
  SPEAKER_00: I'm I'm you know, I'm just feeling a bit tired.
• 5:46
  SPEAKER_00: Question yourself, am I actually kind of coming down with something?
• 5:49
  SPEAKER_00: Am I actually burnt out from work or am I just being a little bit lazy?
• 5:53
  SPEAKER_00: Um because nine times out of ten, it's as I said, it's the latter, and you just need to get yourself up.
• 6:02
  SPEAKER_00: Do the five-second rule.
• 6:03
  SPEAKER_00: Five seconds, get yourself up and five, four, three, two, one.
• 6:07
  SPEAKER_00: Take action.
• 6:08
  SPEAKER_00: Yeah, exactly.
• 6:09
  SPEAKER_01: And I I think that you you've you know touched touched upon it straight away, is that there is a privilege of experience to being able to listen to your body and to knowing um, knowing when when to push and when to back off, and if it's burnout, or if it's tiredness, um, or if you are just having one of those days where you can actually do with a gym session because you've been stuck inside all day, um, or it's been stressful at work, and and the best thing to do is to get out and you just don't you just don't know it yet.
• 6:37
  SPEAKER_01: And unfortunately, it might be a case of sometimes of not deliberately, but you might find yourself going to being burnt out to find out where the limit is.
• 6:48
  SPEAKER_01: Um it is it is a case of to be consistent, you probably need to go beyond at certain points.
• 6:55
  SPEAKER_01: Yeah, um, because it is very difficult in that moment, especially when you've got your psychology playing against you, your emotions and fatigue and everything, is you don't actually have clarity in that moment.
• 7:06
  SPEAKER_01: Um, but another thing that you mentioned was also awareness in the sense that you can notice when you're in that session how you are feeling.
• 7:18
  SPEAKER_01: And I think that is the key, and it's something that we can cultivate and it's all well and good tea trying to teach someone how to swim when they're drowning, like trying to teach someone how to, you know, to say, oh, you could have prepared for this demotivation phase with something.
• 7:32
  SPEAKER_01: But I think it starts, so if you're someone that's on top at the moment and you are motivated and things are going well, it is still a time to practice awareness, noticing, listening to your body, listening to the cues, paying attention to what your thought process is, what your thoughts are before the session, in the session, and then after, and creating that thread of the relationship between your before, during, and after selves.
• 7:58
  SPEAKER_01: Um because it's it is a lot about you know the emotions will cloud your judgment of whether something's worth it or not, and to establish clarity, you really need that awareness.
• 8:09
  SPEAKER_01: Yeah.
• 8:10
  SPEAKER_01: Is that something for you, Charlotte, that's been have you deliberately done that?
• 8:15
  SPEAKER_01: Or is it a case of you you've been training so much that it's kind of unavoidable?
• 8:20
  SPEAKER_00: I think, and I hate to bring this subject up like I tend to do pretty much every podcast, but I think one of the biggest blessings that I have had in my life, or not blessings, we can count as a blessing, is me completing my prep last year because it made me that showed me kind of what my true limits were, and from that I've really really gained a massive awareness of like am I burnt out or am I just being a little bit lazy because you know I managed to haul my ass out for a walk after a really long day at work when my calories were really freaking low before, um, and now you know I don't want to box off my steps when I'm on kind of double the amount of food that I was on before, you know.
• 9:07
  SPEAKER_00: So like I think you do have to really like you you have to be aware that your body actually is really quite capable of a lot more, your mind will give up really, you know, uh what's quite a bit earlier than your body does.
• 9:21
  SPEAKER_01: Goggins, Goggins said it's 40% of the way.
• 9:23
  SPEAKER_00: Goggins, Goggins, yeah.
• 9:24
  SPEAKER_01: He said if you think that you're done, then you're only 40% of the way there.
• 9:27
  SPEAKER_00: No, exactly.
• 9:28
  SPEAKER_00: And I think you know, as sometimes you can like see stuff online that can be a little bit toxic, but I do think you know you do sometimes just have to give yourself a bit of a kick up the arse.
• 9:39
  SPEAKER_00: And I think with our society now, as we've spoken about in a lot of the podcasts, it it can be very easy to take the easy route, you know, with uh whatever kind of direction you're trying to go for, say it's dieting, say it's increasing your training.
• 9:54
  SPEAKER_00: Like I was listening to a podcast the other day about dieting and how our body, you know, you you have these biologic biological changes like in your brain.
• 10:04
  SPEAKER_00: So when you are trying to lose fat, your body will like pay attention to like things that, for example, if you're scrolling on reels, like you could see like a recipe reel, you could just scroll past that on a regular day.
• 10:17
  SPEAKER_00: But when you're hungry, your body will tune into that because it's trying to encourage you to like take the easier route, take like you know, go for something that's gonna tempt you, you know, watching a food pro uh what's it called, like a food reel that's gonna make you more hungry.
• 10:31
  SPEAKER_00: Um, little things like that, like your you know, your body wants to be in like just homeostasis, it wants to feel at ease.
• 10:38
  SPEAKER_00: Um, and it's kind of pushing yourself past that limit without pushing yourself into burnout, which can uh yeah, yield the best results.
• 10:47
  SPEAKER_01: Yeah, I think on the whole it is it is one of those things where you have there are a certain amount of people with when there is advice on the internet, they will take advice that will confirm their beliefs.
• 10:59
  SPEAKER_01: And so if you are if you are the type of person who could do with training more and you're not actually at risk, you're really if you're only training, you know, even up to like five times a week, unless you're your work life, unless your work life is you know seriously stressful and you do just need to take a bit of time out, again, just great time to just have a chilled session, no need to you know go go super, super hard.
• 11:25
  SPEAKER_01: Um, but you will be at basically very low risk of overtraining unless you are doing double, you know, couple of sessions a day or not taking one rest day in the week, and so you'll have people that will won't be training enough that will take the over-training advice to back off, and you'll have the people that are over-training that will take the advice to push harder and like that kind of hustle um grindset.
• 11:51
  SPEAKER_00: So like at the grindset, grindset hustle and grindset, yeah.
• 11:56
  SPEAKER_01: Um, but you you will just I think it is safe to say that whichever advice you feel like you should take when you're tired, probably take the opposite.
• 12:07
  SPEAKER_01: Yeah.
• 12:07
  SPEAKER_01: Um, if you are the type of person that knows that you can push those limits, then may sometimes be worth backing off when it when that decision is is made because you know what it's like.
• 12:18
  SPEAKER_01: And then the people, if you are starting out your your journey, this is just how it it feels, and these are the ways that when people say consistency, um, it's a it's a word that really covers a lot of these situations and these experiences, which is like you it is just on the dreary days, it is when everyone's telling you, Oh, you know, you've done really well, you've earned this, you've earned that, you can back off, and you just need to remind yourself of you know really why you're doing it, yeah, and give yourself a chance as well.
• 12:49
  SPEAKER_00: Don't fall into that external validation hole.
• 12:51
  SPEAKER_00: You know, you want to have validation from yourself before you receive it from others, you want to be proud of what you worked on yourself before you receive it from others.
• 12:58
  SPEAKER_00: And I actually I posted something the other day onto my Instagram, like a little a little quote on a carousel, and I think it was something like consistency looks boring until you see what it builds, and I think that's a really good so yeah, but it is it's it's it's true though, like you know, you'll get people who can't stay consistent with things, and we also get people who give advice uh like to you when they haven't got the same goal or they've never experienced what you're going through.
• 13:31
  SPEAKER_00: Like, don't listen to those people because they're people that might be insecure about what they're doing and not happy about what they're doing, and they miserably like company, misery misery just like company, and I think that's misery.
• 13:45
  SPEAKER_01: And I think I think that's the um yeah, it's it's the benefit of having a coach or someone which has your um your values aligned is that either what you need to do, and you could go a couple of ways about it, is you either have the coach or someone else that really knows you well and will tell you um to just give yourself a kick up the backside and even a conversation, even someone echoing your own advice back to you, um, even just having that a little bit distance and having it from an outside source, because everything inside your own head, everything's competing for it, and normally the negative side wins out unless you're really pushing against it, yeah, because of our psychology most of the time of like negativity bias, and so just having someone else that has like shared values or even can echo your own back to you is really important, but then there does come the day where you don't have anyone else.
• 14:43
  SPEAKER_01: I mean, you could always you know text someone or you know, to hold you accountable, yeah, but a lot of times it's when no one else is watching, and you need to be that person to have your kind of best interests at heart, even if it feels really uncomfortable.
• 14:58
  SPEAKER_00: We enter this world on our own and we leave this world on our own.
• 15:02
  SPEAKER_01: Where's that from?
• 15:03
  SPEAKER_00: I don't know.
• 15:06
  SPEAKER_00: But it is, I think that could lead perfectly on to our next point of like, you know, if you are really struggling with motivation and with training, if you've got friends that are staying active, create a group chat.
• 15:17
  SPEAKER_00: It's not even like it's not even like find a buddy to come to gym with because sometimes, you know, that that friend who is also active might live in another county or something like that.
• 15:26
  SPEAKER_00: But like kind of keeping yourself uh held accountable.
• 15:30
  SPEAKER_00: Barn community is a great, great yeah, uh example of that one.
• 15:35
  SPEAKER_00: Lots of people in there saying, you know, great session today gets you motivated because you oh Shelly's doing no one calls Shelly.
• 15:43
  SPEAKER_00: Shelly's doing really well.
• 15:44
  SPEAKER_00: She's come to four classes this week, gives you a kick up the ass without even asking for it, you know.
• 15:50
  SPEAKER_00: Um, if you are kind of feeling like, you know, I need a bit of motivation, it's I find I'm very competitive.
• 15:56
  SPEAKER_00: And if you're a competitive kind of person, it's good to follow and be friends with these kind of people because if I find that someone else is training a lot recently, or you know, they're succeeding with their diet, I'm like, I need to, I need to get going, you know.
• 16:09
  SPEAKER_01: Yeah, and I think you know, everyone kind of throws around that the comparison is the thief of joy and that you shouldn't compare yourselves to others at the same time.
• 16:18
  SPEAKER_01: If you literally just need to get something done, and the main thing is just ticking the box, getting to the gym, doing that run, regardless of the standard of it, um, and just doing contributing something, use any fuel, use comparison as long as it's not something comparison that's healthy, right?
• 16:36
  SPEAKER_01: Yeah, and it can be you know in in the short term, it can be used in a positive way, yeah.
• 16:40
  SPEAKER_01: Um and a good motivator, but on the you know, in in the long term, potentially, you know, it's better to have more consistent, honest values of reasons why you're doing it, um which is the next thing really, uh, which is having a strong purpose.
• 16:59
  SPEAKER_01: And the stronger the purpose, the easier the reminder for in those situations when um you can't really be bothered to do things.
• 17:08
  SPEAKER_00: What really is your why.
• 17:10
  SPEAKER_01: What's a couple of questions that you would give to people or ask Charlotte to kind of uncover and to remind themselves of why they're doing it.
• 17:25
  SPEAKER_01: Or is it just a or is it just a simple asking things?
• 17:28
  SPEAKER_00: I think the the thing is like you I I think I mean guys spoken about this before, but like you know, starting out with a new client, so okay, why are you wanting to start uh this?
• 17:36
  SPEAKER_00: Okay, cool.
• 17:37
  SPEAKER_00: They'll they'll usually say, like, you know, I just want to get a bit fitter, I want to lose a little bit of weight, but why do you want to lose that way?
• 17:42
  SPEAKER_00: Why do you want to get fitter?
• 17:44
  SPEAKER_00: Oh, because this happened, and then you just keep asking why, and that tends to dig out deeper things, or you can just say, you know, was there a mo like was there a moment in time when you realised I'm not, you know, I'm not happy with where I am?
• 17:57
  SPEAKER_00: Like, what was that kind of event or that kind of light bulb moment that you had uh where you thought, oh, you know, something needs to change, right?
• 18:06
  SPEAKER_00: It could be someone like going to the doctor and they've got high blood pressure.
• 18:09
  SPEAKER_00: Okay, I need to change this, I need to be more active.
• 18:12
  SPEAKER_00: Um, little things like that.
• 18:14
  SPEAKER_00: But you don't have to have a catastrophic event to start, you know, it's important to be healthy.
• 18:21
  SPEAKER_00: Healthy people live longer.
• 18:24
  SPEAKER_01: But if it is, it's always a really strong, strong thing.
• 18:27
  SPEAKER_00: It does, and it will drive you to to succeed.
• 18:30
  SPEAKER_01: Yeah, my my year six teacher called it the we went into class one one day and it was like our SATs, our sats, and uh it was an English, English lesson, and he said, I've got this, you know, this golden formula um for how you could you know pass all your exams and do really well.
• 18:48
  SPEAKER_01: And I was like, Oh, I'm so excited, I'm so excited.
• 18:51
  SPEAKER_01: Can't wait.
• 18:52
  SPEAKER_01: And he he wrote on the board, he said, it's called The Annoying Child.
• 18:55
  SPEAKER_01: And I was like, Great, okay, you know, what is it?
• 18:58
  SPEAKER_01: And he said, you know, what once you answer the question, just keep thinking why.
• 19:02
  SPEAKER_01: And then you write again.
• 19:04
  SPEAKER_00: It's why.
• 19:06
  SPEAKER_01: And actually, in the moment, I'm not gonna lie, I thought it was load of bollocks.
• 19:10
  SPEAKER_01: I was I was waiting for like a You're like, you sucker! I was just like, Mr.
• 19:14
  SPEAKER_01: Childs, you're my favourite teacher, and you give me something that is still really difficult to do.
• 19:20
  SPEAKER_01: I still have to think, I still have to think about why.
• 19:23
  SPEAKER_01: Like what why, Mr.
• 19:25
  SPEAKER_01: Charles?
• 19:25
  SPEAKER_01: I'll ask you why.
• 19:26
  SPEAKER_01: Why?
• 19:27
  SPEAKER_01: Why haven't you just given me a really obvious, really exactly?
• 19:30
  SPEAKER_01: Why can't you give me a quick fix?
• 19:32
  SPEAKER_00: The magic pill, not the bleeding pill.
• 19:35
  SPEAKER_01: Then I'll get really excited about the woo! 11-year-old child.
• 19:40
  SPEAKER_01: Um anyway, nah, why?
• 19:42
  SPEAKER_01: But you know that that that is that is it, and those again, it doesn't look fancy, but understanding your your motives and personally in my in my journey of training, coming through, I've got my my leg, my knee that you know I've had my screws in the shin.
• 20:00
  SPEAKER_01: Um, and I'm currently on the ski erg doing you know up to an hour a day just sitting down on a chair and pulling at the ski erg.
• 20:07
  SPEAKER_01: And for me, I've internalized my purpose so strongly that it has become automatic.
• 20:14
  SPEAKER_01: However, that's come over, I would say, about four years of writing things down, reminding myself why I'm doing it, paying attention in the sessions.
• 20:23
  SPEAKER_01: It is also wrapped a lot in my identity, how I see myself as being someone that is consistent.
• 20:29
  SPEAKER_01: Um, and so I relish and lean into the days when I can't be bothered to do it because I know that those are the exact days that are going to make me the most progress.
• 20:42
  SPEAKER_00: Yeah.
• 20:43
  SPEAKER_01: Um, but I have, you know, I've got I've got journals full of things that I can go back on and have these reminders of how it should be feeling in a certain period of time.
• 20:53
  SPEAKER_01: Like if there's a lot of uncertainty, this is just how it feels, even though it feels really uncomfortable.
• 20:58
  SPEAKER_01: It is something that can kind of take you out of that experience and just having having that reminder, having it accessible.
• 21:05
  SPEAKER_01: Um, and it comes down to the awareness in the moment, even taking a couple of deep breaths, three deep breaths, sounds patronizing.
• 21:14
  SPEAKER_00: Hugging a tree, hugging a tree.
• 21:16
  SPEAKER_00: I've done that before.
• 21:18
  SPEAKER_00: Mate, yeah, bits of prep.
• 21:20
  SPEAKER_00: Took myself out for a walk, felt so sad and so stressed.
• 21:24
  SPEAKER_00: And I was on my own in a field, and I just went just hug a tree shot and I hugged a tree.
• 21:29
  SPEAKER_00: Fuck, I felt great.
• 21:30
  SPEAKER_00: That's cute.
• 21:31
  SPEAKER_00: Trees, look, nature, energy, all of that jazz, it's a real thing.
• 21:36
  SPEAKER_00: Because whenever I'm out in nature, I feel infinitely better.
• 21:40
  SPEAKER_01: Yeah, and take yourself out for a walk, guys.
• 21:43
  SPEAKER_01: Yeah, tough to do at the moment if everyone's too worried about the weather.
• 21:45
  SPEAKER_01: Put a rain jacket on.
• 21:48
  SPEAKER_01: Um, look for solutions.
• 21:50
  SPEAKER_01: Always look for solutions.
• 21:51
  SPEAKER_00: Not problems.
• 21:52
  SPEAKER_00: Stop looking for the problem, stop looking for the negatives.
• 21:54
  SPEAKER_00: There's so many positives.
• 21:55
  SPEAKER_00: Because they'll find you, they'll find you.
• 21:58
  SPEAKER_00: Um glasses.
• 22:00
  SPEAKER_00: Half full is gonna out half empty.
• 22:02
  SPEAKER_00: It's gonna sap it out of you.
• 22:04
  SPEAKER_00: Think about glass half full.
• 22:05
  SPEAKER_01: Next, next one is about process-based goals versus outcome-based goals.
• 22:12
  SPEAKER_01: Yes.
• 22:12
  SPEAKER_01: And I think this is really it's an important thing to touch upon when you do goal setting at the start of um, let's say New Year's resolutions and like they faded now.
• 22:23
  SPEAKER_01: Initially, you might have set goals that are very outcome-based, but what happens if you're going through a period where the outcomes are delayed or you might not be able to might not be getting the results that you want, um, and it's focusing more on the process rather than the outcome.
• 22:43
  SPEAKER_01: Charlotte, what's your experience with?
• 22:46
  SPEAKER_01: Do you have do you have goal setting with like process and outcome-based goals?
• 22:51
  SPEAKER_01: Is it something that you're familiar with and use in your training?
• 22:54
  SPEAKER_00: Yeah, yeah.
• 22:55
  SPEAKER_00: I mean, to be honest, for me, more so for my clients, like for me that you know at the moment with my training, I've got one one goal really.
• 23:04
  SPEAKER_00: Um, and that's like with my bodybuilding, you know, I'm working towards building a physique that's gonna be pro card worthy as a natural competitor.
• 23:13
  SPEAKER_00: So I I don't really need multiple goals to that, I just kind of know what I need to do, and you know, there's one goal in the mind, and you just gotta put everything into it, but to become like a professional in that sport, right?
• 23:26
  SPEAKER_00: You would know this too.
• 23:28
  SPEAKER_00: Um, but with a lot of kind of lifestyle clients, it's more yeah, you can set like smart goals, so smart, mergeable, attainable, reasonable, relevant, and time-based, right?
• 23:40
  SPEAKER_00: Um, which is a really nice little acronym and helps you break down a lot of stuff and kind of get into the ins and outs of uh the client's mind and what they're trying to achieve.
• 23:51
  SPEAKER_00: Um, and you can create long-term goals, you know, short-term goals, and it's quite nice to do that as well, like setting those um little short-term goals because our our brain, our brain likes to feel kind of satisfied with stuff, right?
• 24:05
  SPEAKER_00: So set yourself a few of those as you achieve them.
• 24:08
  SPEAKER_00: It it just kind of that can help build motivation, and then having that kind of medium-term goal, you know, you you've got that goal in mind.
• 24:17
  SPEAKER_00: Um, but yeah, I think, yeah, as I say, it's just it's important to have those.
• 24:22
  SPEAKER_00: Um I don't think I answered the question very well there.
• 24:25
  SPEAKER_01: I think no, but I think I think you've um I think what a floor tangents.
• 24:28
  SPEAKER_01: Yeah, it could have been a tangent.
• 24:30
  SPEAKER_01: I mean, it might be relevant.
• 24:30
  SPEAKER_01: They call me the tangemeister.
• 24:32
  SPEAKER_01: That's the R that's the R of smart.
• 24:33
  SPEAKER_00: That is the R of relevancy.
• 24:36
  SPEAKER_01: The Tangemaster.
• 24:37
  SPEAKER_00: The Tangmeister.
• 24:38
  SPEAKER_01: Everyone calls me the Tangemeister.
• 24:40
  SPEAKER_01: But I think what you what you've uh you know maybe uh unknowingly touched upon is bringing the horizons closer to yourself and the goal setting, um, instead of having it so far out in the future, even a few weeks, because sometimes during these periods of demotivation, time slows down and you can't really see past the day or the minute or even the second.
• 25:03
  SPEAKER_01: Um, and so bringing something as close to you as possible and just taking that first step is really important.
• 25:09
  SPEAKER_01: I think that is that is the main the main thing really is to keep the habit up, um, even if you're not putting out the same amount of work as you normally do.
• 25:18
  SPEAKER_01: And so I always find like if I'm demotivated, if I can't be bothered to do something, I will always just make sure I get to the gym.
• 25:26
  SPEAKER_01: I make sure I try to live there.
• 25:27
  SPEAKER_01: You don't you don't even have to do the session.
• 25:29
  SPEAKER_00: Take yourself there.
• 25:30
  SPEAKER_01: If you genuinely feel like you're tired, get there, do a little warm-up and see how you feel.
• 25:37
  SPEAKER_00: Oh, such a good one.
• 25:38
  SPEAKER_00: It's such a good one.
• 25:40
  SPEAKER_00: Because it does, it just gets you gets you going.
• 25:43
  SPEAKER_00: And like you take the pressure off, you get there, you warm up, you go, okay, I'm actually alright, let me do the first two exercises.
• 25:51
  SPEAKER_00: Okay, I feel fine, let's do the next ones.
• 25:53
  SPEAKER_00: And usually nine times out of ten, you will finish the the session, but like you know, on the rare occasion that you don't, you can at least go, you know what, at least I tried, and at least like that trying is so important as well.
• 26:07
  SPEAKER_00: And like you shouldn't ever what's the word downplay the fact that you have made the effort, especially if on a day where you are feeling crap, like you've actually pulled yourself out of that hole and you've even just got to the gym.
• 26:20
  SPEAKER_00: Like, think of that as a reward in itself, and then you usually will follow through with that as well.
• 26:25
  SPEAKER_01: Yeah, and and don't deny yourself the opportunity of having the best session just because it doesn't start out the best.
• 26:31
  SPEAKER_00: Like you said, best weekend of your life.
• 26:33
  SPEAKER_00: What was that?
• 26:33
  SPEAKER_00: That's the best best night of your life.
• 26:35
  SPEAKER_01: That's oh, I had a thing with you a couple of months ago where I was just I basically just said that there was a party that I was going to and it's just going to be the best night of my life, and I'm creative.
• 26:45
  SPEAKER_01: And ultimately, there is going to be a day which will be the best day of your life.
• 26:49
  SPEAKER_01: Um, and there's no point judging how you feel before you know what that day looks like or what the session looks like, or and also yeah, giving yourself grace and giving yourself um a bit of a even sometimes it feels like a patronising pat on the back with all of these small wins.
• 27:06
  SPEAKER_01: Small wins seem patronising, um, and it is adding context to it as well.
• 27:12
  SPEAKER_01: So taking into consideration what's going on at the moment and how much energy it takes for you to just get up and out the door.
• 27:20
  SPEAKER_01: Some people it might be easy, um, but even for the people you think's easy, it's still difficult a lot of times.
• 27:26
  SPEAKER_01: This happens all inside inside the mind, it's not that obvious.
• 27:30
  SPEAKER_01: Um and so, yeah, giving yourself just you know turning up points um and pushing on, relying on effort and trying to get the reps in.
• 27:39
  SPEAKER_01: And that's really how you can f learn more about yourself and to grow and to notice change is by putting yourself in a situation where it's possible.
• 27:48
  SPEAKER_00: For sure.
• 27:49
  SPEAKER_01: Um and that is ultimately just doing what you can control, which is you can control your efforts, but you might not be able to control your output, how fast you run, how much you lift.
• 27:58
  SPEAKER_00: Yeah.
• 27:58
  SPEAKER_01: Um again it all comes down to trying to be as consistent as possible, and you can only really control your efforts, and that's where consistency comes from.
• 28:11
  SPEAKER_00: And acknowledging that you can't always be going upwards with your progress.
• 28:16
  SPEAKER_00: Progress does not, it's not linear, it does not look like that.
• 28:19
  SPEAKER_00: It you have peaks and you have troughs, and you'll have weeks where you feel super, super weak and super motivated, super tired, and then the next week you're gonna be great and it's gonna go up again, and then you might plateau a little bit, and then you go up again, and then you plateau, and then you're gonna drop because you've gone on holiday and you feel like a mess and you're scared to come back to the gym.
• 28:36
  SPEAKER_00: A lot of people post-Christmas were like, I I didn't come to the gym for a while because I was like ashamed.
• 28:42
  SPEAKER_00: I was speaking to one of the members, he was like, I was ashamed of kind of how I was like looking post-Christmas, and he kind of put it off for longer, and then it got to a point where he's like, No, actually, I just need to come in.
• 28:51
  SPEAKER_00: And you will like a lot of people have that.
• 28:53
  SPEAKER_00: I used to get that as well.
• 28:54
  SPEAKER_00: Um, but then you get back to the gym and progress goes up again, and then you have little dips.
• 28:58
  SPEAKER_00: It's it's never gonna be a smooth ride, you know.
• 29:02
  SPEAKER_01: Yeah, and and the main thing with that that process with progress being not linear is you are only really gonna make progress if you stick through it through the dips.
• 29:12
  SPEAKER_01: Yeah.
• 29:13
  SPEAKER_01: Um, if you don't stick through it through the dips, then you'll not make the progress that you want to make.
• 29:18
  SPEAKER_00: Yo-yo progress.
• 29:20
  SPEAKER_01: And then and then you'll leave it a couple of months, and then it will take another bit of threshold of bad to get back to um to get back into it.
• 29:28
  SPEAKER_01: And I think that, you know, people after Christmas, you wait to come back in, you wait to feel good, um, and you might be trying to remind yourself, you talk about reminders, like you know, you you try and psych yourself into saying, Okay, yeah, this is really what I want to do, and it might not be enough to really feel like doing it, because a lot of the time the reminder is actually, like you say, in the act of doing, and you remind yourself of the a lot of the time it's an after feeling, and you can only get the after feeling once you do it.
• 29:57
  SPEAKER_01: You can't get the after feeling before.
• 29:59
  SPEAKER_01: Um and ice cream, that's about it.
• 30:04
  SPEAKER_00: Anyway, I think uh we should probably wrap it up.
• 30:07
  SPEAKER_00: A speedy a speedy one.
• 30:08
  SPEAKER_00: Speedy one.
• 30:09
  SPEAKER_00: Charlotte, anything else to add?
• 30:12
  SPEAKER_00: Just you know, hash you know then you know what, Nike motto.
• 30:17
  SPEAKER_00: Just do it.
• 30:18
  SPEAKER_00: Just do it, just do it.
• 30:19
  SPEAKER_01: Trademark.
• 30:20
  SPEAKER_00: Just do it.
• 30:21
  SPEAKER_01: Come at me with a pattern.
• 30:23
  SPEAKER_01: Alright.
• 30:24
  SPEAKER_01: Pattern up.
• 30:25
  SPEAKER_01: Catch you in the next episode.
• 30:26
  SPEAKER_01: Uh if you are um if you are here listening, watching, um, please drop us a follow.
• 30:31
  SPEAKER_01: We'll be uploading episodes every Monday and Thursday.
• 30:34
  SPEAKER_00: And drop us a message if you need some motivation because we're nice friendly coaches and we're, you know, we're always here for a chit-chat.
• 30:41
  SPEAKER_01: Yeah, we can do cameos for ten pounds.
• 30:43
  SPEAKER_01: Just drop me a you know PayPal or something and uh Charlie does scar pics now.
• 30:47
  SPEAKER_01: Yeah, I can send you a photo of my knee.
• 30:49
  SPEAKER_01: I do toe picks.
• 30:50
  SPEAKER_00: My big toe fell off, I told you to.
• 30:52
  SPEAKER_00: Actually.
• 30:52
  SPEAKER_00: Toenail fell off, yeah.
• 30:54
  SPEAKER_01: Well Josh Becker.
• 30:56
  SPEAKER_00: Charlotte, I love this rolling joke, it's great.
• 30:59
  SPEAKER_00: And I'm Josh, poor Josh.
• 31:01
  SPEAKER_01: Yeah, Josh, you're listening, drop us a message.
• 31:03
  SPEAKER_00: But my big toenail did fall off, Josh.
• 31:04
  SPEAKER_00: I told him this the other day.
• 31:05
  SPEAKER_00: All right.
• 31:06
  SPEAKER_00: Both of them have.
• 31:06
  SPEAKER_00: Charlotte, thank you very much.
• 31:07
  SPEAKER_00: Anyway.
• 31:08
  SPEAKER_01: See ya.
• 31:08
  SPEAKER_00: Toenails, bye.
• 31:09
  SPEAKER_00: Bye.
• 31:11
  SPEAKER_00: Do you want to see that?