Latest / SOTA Personal Training Podcast / Stop Doing These 3 Things if You Want to Get in Shape

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Stop Doing These 3 Things if You Want to Get in Shape · SOTA Personal Training Podcast

0:01
Ladies and gentlemen, welcome to the SODA Personal Training
0:04
Podcast. We help busy adults get strong
0:07
and fit and stay that way for a really long time.
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I'm Coach Sean here with Coach Phil.
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How are we doing? Phil.
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Hello, gang. Good.
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Today we're going to talk about three things that you need to
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stop doing. You need to stop doing these
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three things now in order to get into the shape you want.
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OK. And you know what?
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I need to start this one off just by saying like, I'm in a
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mood today, like it's, it's OK, it's a Thursday and it's just
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been a week, You know, like nothing really bad happened,
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right? But like, it's been the type of
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week that like makes people give up on their fitness goals and
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their hopes and dreams and everything else in life, right?
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It's just been like a freaking busy week.
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I got problems, I got family problems.
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I got family members who need help that I actually can't
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really help. Had to go to the freaking DMV.
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Like there's no place worse than that.
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Like, I like, I got all sorts of issues going on in my personal
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life, you know, works kind of busy, but it's great.
0:59
Yeah. I love all you guys.
1:00
So to personal training, come in, Woo.
1:02
But like, it's just all this stuff is happening.
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It's just been a week, right? And like, usually by the time
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you get to, you know, as fitness coaches, we know this all the
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time, right? Like once you get to Thursday,
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like, OK, you start off your week and you're like, all right,
1:17
yeah, I'm going to work out this week.
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I'm going to work out like 3 days or four or five days.
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And I'm going to eat good. You know, I'm going to eat my
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protein and drink my water and do all this and stick to the
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diet plan or whatever. And then by like Thursday it's
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been a week and you're like, you know what, hell with it.
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My boss is putting it up my ass. Work sucks right now.
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Everything's horrible. I got this problem going on my
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social life. Give me a freaking bowl of ice
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cream and a glass of wine. You know, like we usually I need
1:45
a drink, right? And so if I was still a drinking
1:49
person, I would definitely be having a drink right now.
1:51
But I preface that. I preface with that just to say
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that I'm in one of those moods, as I know a lot of you probably
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are listening to this out there. OK, so we're going to talk about
2:00
what we got to do when we get in one of these moods to make sure
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we don't totally fall off the wagon.
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Anyway, how are you, Phil? How's your week?
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Probably probably around the same boat as you.
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There's all sorts of stuff going on outside of work right now and
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in work. It's been a crazy week.
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We had this seminar and like it's it's you know, I'm
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grateful. It's very busy.
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It's very busy like people to manage, but that feel the same
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thing. It's kind of fall.
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It starts to, I don't know, it's kind of wet and cold outside
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that mornings are dark. It's it's just not a great time
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to try to rely on motivation. Yeah, that's for sure.
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Seminar was great, by the way, Shout out to Hal and to Ashley.
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Yeah, yeah, they. Did.
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Great. Yes.
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And, and by the way, in case I don't know when we're gonna
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release this, but we actually have a podcast coming up too
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with Hal, Hal Kaufman. He's one of our members here and
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he was at the longevity seminar. So like, stay tuned for that.
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If you're listening to this episode and you're like, when's
2:51
that one going to release? It's coming, It's coming.
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We got you, Hal. Thank God for doing it that one
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and and Annie's as well. And we got a bunch of stuff.
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It's just it's coming down the pipeline.
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So come out as soon as it's ready.
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And I recorded the the seminar as well.
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So that'll be up for like video perfect viewing.
3:09
Perfect. And in those you guys are
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probably going to all find like more actual tangible value
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valuable information than you do in this one.
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But in this one, we're going to rant.
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We're just going to rant because it's a Thursday and you guys
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need to be ranted to a little bit today.
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So what's the first thing, Phil, that these people need to stop
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doing ASAP? You're in a mood and I like a
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mood. This one's not going to be a
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soft cushy 1. You guys can do it.
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This is going to be a tough love.
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Yep, let's get off your ass and let's get something done.
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So the first one, stop starting your day with sugar.
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Yes, yes. Stop going to Starbucks.
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Don't, don't wait in that line. Everyone's like, I'm so busy and
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then I've driven past the Starbucks when I live in Uptown
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and everyone's late. It's like 8:00 and I'm going
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work and there's like a line of 30 cars waiting to get their
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mocha frappe, whatever the hell it is for $6 that's got 47 grams
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of sugar in it or more. And it's like, what are we doing
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here just for the rat race? And you would think if they were
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that tired and sleep deprived, they could just sleep 30 more
4:11
minutes and skip the Starbucks line.
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You know, like that was always one of the things that I
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wondered in my head when I see these huge lines at 7:00 AM in
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Starbucks anyway. But yeah, I mean, like the
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coffee is a huge 1, you know what I mean?
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Like, I, I, I know plenty of people, clients that work out
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with me and people in my personal life, they're like, I
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want to lose 15 lbs, right? And then I'm like, OK, well,
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what kind of coffee do you drink in the morning?
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And we're like, well, I have to put sugar or but like Creamer.
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But apparently it says it's not sugar on the Creamer thing.
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It's only 15 calories in the Creamer.
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And then you read the Creamer bottle and it's like 63 servings
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and you definitely didn't have 163rd of the bottle.
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At least. Three times, you know, so, like,
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we don't know where the calories come from, right?
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Probably comes from, like, alien guts or something in there.
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It's not real sugar, apparently, but like, we don't know what's
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in the Creamer. Creamer could be anything.
4:54
Yeah. It's some form of poison that we
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don't know what it is. We don't know what's in the
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Creamer. OK read the ingredients on the
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Creamer. Nobody knows what it is, OK, but
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it's not any good for you. OK, So like if you're going to
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drink coffee, which I do, I like, I drink coffee, but I
5:04
drink straight black coffee, right?
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I don't put anything in the coffee.
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Like this is really, really freaking important for people to
5:10
not start your day with sugary or artificial alien calorie.
5:15
If I stop using word alien it's going to mislead people but but
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caloried coffee is not a good thing.
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Calorie coffee. And that's a good kind of more
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blanket statement. It's like anytime you drink
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calories, that is, that's one of those sneaky forms of, of
5:29
overindulging that you don't realize it's happening 'cause
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you're still hungry. When you start your day of
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sugar, you give your blood sugar a little spike and then
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eventually, alongside that caffeine, it's going to crash.
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And then, oh, it's the holidays. Yeah.
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Cindy brought in Donuts. There's too many Sydney's that
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come to this gym. There's too many people that
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bring in Donuts. I this one.
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Ohh, yeah. This is still a pet peeve of
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mine. Phil, don't it hasn't been
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happening as much late. Maybe people have been listening
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to the podcast. I'm like, Sean, you're gonna be
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pissed off. No, no, no.
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But you know how it happens, right?
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Where like people regularly enough will like bring something
6:00
in, Like, oh, look, I brought this snack.
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I'm like, we don't eat cookies in here.
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We don't eat cookies. Cookies.
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When I first worked at one of the first first training
6:09
studios, one of the trainers was straight up just eating
6:11
McDonald's at the front desk. OK.
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And he, like, put it in the trash, just sitting right at the
6:14
top, like, you could view it from, yeah, anywhere.
6:17
And how much came in? This guy is a big Frenchman.
6:20
He's like, whose name was, I don't know his name.
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We'll call him Greg. He was like, Greg.
6:25
He's like, what the fuck? He's like eating McDonald's at
6:27
the front desk. He had this thick, you know,
6:29
French accent, but he was giant. He was just like, oh, sorry,
6:33
man. Like, no, it's a gym.
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We can't do that too often. But right, we're about to enter
6:38
this treat season. People are gonna bring us all
6:40
sorts of stuff, and we're gonna leave at the front desk and say
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thank you. Yep, and Blake will eat him.
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I was gonna say bring him in for Coach Blake.
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He needs to get up to about 200. He's.
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Trying to gain some weight, is he?
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Is he bulking? I have no idea.
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I think he runs between like 170 and 180.
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You know, we throw him on a throw him on a dirty bulk, you
6:56
know, maybe have him gain like 4 lbs of muscle and 20 lbs of body
7:00
fat. Yeah, yeah.
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Thick Blake for 2026. Thicken him up.
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Real thick. Yeah, yeah, yeah, yeah.
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Could be a good look on him anyway.
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But for you guys. People, for the rest of you out
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there, yeah, don't bring in your candy and your cookies and your
7:12
doughnuts and your cake. Sourdough bread is great.
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We have some members who makes their own who make sourdough
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bread. Now that's freaking great.
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I will eat that all day long. Right?
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Minimal ingredient sourdough bread.
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I love that stuff. Yeah, it's the best type of
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bread. It's actually isn't.
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Yeah, extra nutrition. If you're gonna have bread,
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sourdough. So keep bringing those and bring
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2/3 of it to me and 1/3 of it to Blake.
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OK, You members know who you are. 1/3 loaf.
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The little one goes to Blake. Yes, on the paper towel.
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Yes, so alright. OK, what do you do instead?
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Right. Just drink a glass of water.
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Yeah, yeah, yeah. Put some put some lemon in there
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if you really want to spice it up.
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You don't remember. You got to ask yourself if
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you're like, oh, I love my coffee so much.
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It's part of my ritual. I just love it.
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I love it. I love it.
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Yeah. What do you want?
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More like, we're not here to to force you to do anything, but
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we're here to ask you to ask yourself the.
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Question right, Right. What do you want to?
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What do you want to do more like?
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What's more important? Correct.
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Three months from now, are you going to be happy you had all
8:08
those delicious coffee beverages?
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Are you going to be happy about? 'Cause you lost 12.
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Changing that, changing that one small thing that probably had a
8:15
big impact on the entire rest of your time, right?
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Right. So there you go.
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This is, this is so funny, 'cause this happens all the
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time. We're like, as trainers, we do
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the thing where we, like, beat around in the Bush for people,
8:26
you know, 'cause I'll be talking to somebody and then be like, we
8:29
like trying to find a way to, like, appropriately replace the
8:33
bowl of chocolate ice cream that they have at 9:00 PM every
8:36
night, you know? And I'll be like, well, yeah,
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you know, maybe what we could do is you could actually mix in a
8:42
little whey protein to it as well.
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And then like, like, we, we like, beat around the Bush about
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it. And, like, the answer is like,
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don't eat the freaking ice cream.
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Just don't do it. Like, we're adults here, You
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know what I mean? You have a, you have a goal to
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lose 20 lbs in three months. Don't eat the ice cream.
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Yeah. It's so much simpler.
9:00
Yeah. Yeah.
9:00
You know how much less talking is?
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Don't. Do that.
9:02
Don't do that. Yeah, yeah.
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And we? I think all of you guys
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listening probably want us to tell you that once in a while
9:08
and not be soft and be like stop doing this just.
9:11
Don't eat the ice cream. We're people too.
9:13
We have empathy. We know.
9:14
Over empathetic sometimes. Sometimes yes, but like there is
9:18
a way to make it work, but it it's pretty thin.
9:21
So, you know, we're so used to eating all the time.
9:23
It's just like after dinner, like just be like, no, I'm done.
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I'm done eating. I don't need more food.
9:27
It's going to screw up my sleep. Like just just have some cottage
9:31
cheese. There you go.
9:33
Have some cottage cheese until you're ice and that'll make
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everybody go, Yeah. Exactly.
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And it's, it's, it's funny too, like, because maybe as like a
9:40
personal trainer, like my fiance and I will get into like
9:42
arguments about this, you know what I mean?
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Her thing is she's like, I want some yummies.
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You know, she calls it yummies, right?
9:47
And so like it, like for any of you who've never lived with a
9:50
fitness coach, it's hell. You can you can imagine, right?
9:54
You know what I mean? You got me in there freaking.
9:56
All right, let's have Turkey, rice and vegetables again, you
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know, or something like that, right?
10:00
And she's like, can we have something yummy?
10:01
Can we go to a restaurant? You know, I'll be like, no, no,
10:04
but it's not always exactly like that, right?
10:07
And it's like, it's, it's a, it's an argument that you can't
10:11
like you can't win. I I can't win an argument as a
10:15
male fitness coach, you know, against the significant other
10:19
about that because then, you know, she'll hit me back with
10:21
like, well, you don't understand women's hormones.
10:23
You don't understand like this and whatever, right?
10:25
So like, so like, I can't win that, you know what I mean?
10:28
And even like with certain clients, like female clients
10:30
could probably in here like use a similar type of argument.
10:33
And I guess it'd be like, OK, you know what, I get it.
10:36
I don't under, I don't understand what it's like to go
10:38
through the menstrual cycle. I don't understand menopause.
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I don't like, I don't, I, I can't, I, I give up.
10:43
I can't win the argument on this, right?
10:46
So and there, and there is definitely some truth there to,
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you know, women's hormonal cycles really, really do affect
10:53
metabolism, definitely probably affect cravings, things like
10:56
that, right? Like it's all, it's all real.
10:59
And I don't know what I don't know about it, you know what I
11:01
mean? But it's just like it's, it's so
11:03
funny to like have these discussions both in my
11:06
professional life, in the gym and then in my personal life,
11:08
you know what I mean? So I just want to throw that in
11:10
there. But I'm just talking all day
11:12
long about no no yummies. No yummies, it's for you, No.
11:17
You can all you can all make it work, but you're going to stand
11:20
a better chance of making it work if you track your macros.
11:22
Isn't like you stay aware, but otherwise just like, well, I'm
11:24
going off of how I feel. Regardless of where it is, guys,
11:27
girls, whatever you're like, you know that part is going to be
11:31
integral in your success is how often is it happening?
11:35
Is it every night? Is it once a week?
11:36
Whatever it is. So, you know, get creative or
11:40
just say I'm really committed to doing this and I'm just, I'm not
11:43
gonna let those other thoughts creep in and screw up my my
11:46
dream. Correct thing #2 we did thing
11:50
one, now thing two. OK thing #2 the holidays are
11:52
coming up. Don't freaking go off the rails
11:55
overboard in the holidays. OK, It's Thanksgiving next week.
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I think we can get this. Can we get this published within
12:01
24 hours? I think we can do it.
12:02
Oh, yeah, we can do it. We can do it.
12:03
Anyways, Thanksgiving's coming up.
12:05
OK? Don't go crazy on Thanksgiving,
12:07
OK? This is simple.
12:09
But 80% of people listening are going to go way off the rails on
12:11
Thanksgiving right now. Like, if you just eat like a
12:14
bunch of Turkey and then maybe like some baked potatoes with
12:17
it, great. OK, You can't go that wrong with
12:19
that. But I know that grandma or
12:22
whoever else comes up and is going to bring you.
12:25
And maybe it's not grandma for some of our listeners,
12:26
statistically speaking, but like, you know, that other
12:29
relative, whoever it is, is going to bring up the origin
12:32
Mario chocolate cake thing that you really, really like, right?
12:35
And even though Phil and Sean told you that you were supposed
12:39
to do 1700 calories a day, seven days a week, because you told
12:43
us, you told us to your listener, you said I want to
12:46
lose 15 lbs by January. OK, We're two months out.
12:50
I got like 10 clients that I'm thinking of in my head right now
12:52
that are like on this path. They're like, I need to lose 10
12:55
to 15 lbs by January, OK. And I told you that to do this,
13:01
you need to be a this number of calories approximately 7 days a
13:07
week, seven days a week for the next two months.
13:10
You can deviate a little bit, OK, if your number is you're
13:13
supposed to eat 2000, then OK, you could, you could deviate and
13:17
go up to 2223 hundred, OK. But you can't go 5400 on
13:22
Thanksgiving Day with a bunch of Oreo stuff and a bunch of
13:26
alcohol along with it. You can't do it.
13:28
You just ruined the entire last two weeks of progress.
13:31
You cannot do it, guys. You have to stick within the
13:34
parameters of a diet. Even on those days.
13:36
The holidays count. I'm sorry, I know you don't have
13:39
to work on them, but the holidays count in terms of your
13:42
metabolism and your calories burn and your calories taken in.
13:45
It counts. Everyday counts.
13:47
Yep, Yeah. Just love today.
13:49
This is, this is what Thanksgiving and all the the
13:51
days surrounding it look like. It's we just, like let things,
13:54
you know, fly to the wind and we're like, all right, it's
13:57
Thanksgiving. All right.
13:58
We're rushing to go off to aunt, you know, Aunt Sally's house.
14:01
Aunt Jemima? Sorry.
14:04
You're my thing about I was trying to.
14:06
It's good. Aunt Jemima's house.
14:08
So. OK, so you're on your way there
14:10
and you're rushing. You didn't need anything and you
14:11
didn't drink any water. So you get there and you are
14:13
parched. You're so hungry, and then your
14:16
other aunt Suzanne brings out her snickerdoodle snickerdoodle
14:19
cookies. And this is all like, Turkey's
14:21
not even ready yet. You got no healthy snacks.
14:23
You got that, that little bowl of celery.
14:25
And you're like, I don't like that, right?
14:28
So you dive into snickerdoodles and then you send the sugar, you
14:30
know, cascading up and before you've even sat down to think
14:33
about eating dinner, you've had, you know, 8, you're 8 snacker
14:38
noodles deep. And like, you had a couple of
14:40
drinks too. And you're like, oh, I should
14:42
have a vegetable. And then it's just, it's just
14:44
too late. Yep.
14:45
And, you know, and then you're sitting, you have those little
14:48
waves of like, I need a nap and, you know, football games on
14:51
Uncle John and the. Cowboys are on again.
14:53
The Cowboys are on for the 40th year in a row, even though
14:55
they've been terrible for the last 15 all.
14:57
Right, let's start. Earning that spot, I don't know,
14:58
yeah. So, you know, just set yourself
15:01
up to success, success. Don't let that awareness just
15:04
fall away side because it's another holiday, because it's
15:06
really about that mentality that bleeds into the other several
15:09
weeks of these last two months of the year, right?
15:12
It's it's this cascading problem.
15:14
And then the and then you get closer to January and you're
15:17
like, oh, well, January 1st that I'm going to Start Stop.
15:20
I'm going to stop doing all this stuff January 1st like everyone
15:23
else, but you're not like everyone else.
15:26
You're not OK. You, you are an individual with
15:30
your own specific goals and dreams, and you're going to do
15:32
this differently so that you stop that cycle of starting and
15:36
stopping. And it's, that's what we're
15:39
doing right now. So yeah.
15:43
That is tough if you're going to have dessert and or alcohol on
15:47
Thanksgiving because realistically, I know 90 some
15:49
percent of you even how in regardless of how serious you
15:51
are about your fitness goals, you're going to have some junky
15:54
food and alcohol on those days. Thanksgiving, Christmas,
15:56
whatever, OK, please, for the love of God, have some protein
15:59
and vegetables first, OK This is like when you're a kid at the
16:02
table and your mom and dad are like, you got to eat your
16:04
chicken before you eat your brownie, Jimmy, you know, like
16:07
it's it's the same mentality like your parents were actually
16:09
right about that. They didn't know why, OK, like
16:12
they learned like the 1950s logic of it, you know what I
16:14
mean? But like they didn't understand
16:16
that essentially the the OK, you're going to fill yourself up
16:18
more first by eating the protein is more satiety effect that
16:21
comes from eating the protein and from eating the fiber,
16:23
right? Then in addition, according to
16:26
the real deep in the weed science, we actually, I don't
16:28
get as much of a blood sugar spike if we have the sugary
16:30
stuff after eating some protein and or fiber, right?
16:33
So Long story short, if you're going to have a little dessert,
16:36
make sure it's not that much and you eat your protein and veggies
16:40
first, just like your mom and dad told you.
16:42
Serve yourself, get a sliver of that whatever pumpkin pie cake.
16:46
What do you have there? Like don't every time I'm at
16:49
some birthday parties, I'm like, here's a here's a piece of cake.
16:51
I'm like, I don't if I want a little bit, it's like, I don't
16:53
want a piece that big. It's the size of my face, like,
16:56
and these kids shouldn't be having that much either.
16:58
Like, what is this? Yeah, yeah, yeah.
17:00
It's too much. Yeah.
17:01
But once you take one bite, you're not gonna, you know, oh,
17:03
that's enough. You know how much willpower that
17:05
can take. Like with what sugar does do I
17:07
bring? It's it's yeah, yeah.
17:08
It's it's uncanny. No.
17:10
So. It's terrible.
17:12
I mean, like Halloween itself, the sugar we give to kids
17:14
outside of the invention of the iPad, Halloween itself is the
17:16
biggest disservice we've done to children in decades.
17:19
Like it's so bad we just feed them poison and have so much fun
17:25
with it and they get addicted to it.
17:26
And it's not just on Halloween, by the way.
17:28
But exactly, that's the problem. Yeah.
17:30
When you said we should be giving kids beef jerky, I was
17:33
like, Oh my God. Yeah, Like, absolutely.
17:35
And they're gonna hate it. But overtime, perhaps we can
17:38
change that narrative. We'll turn them all in, the
17:40
little carnivores. Yes, well, your taste.
17:42
I want steak mommy. Taste buds are very adaptable.
17:46
Taste buds are very adaptable, especially at a young age.
17:48
I believe. I believe I've seen my taste
17:50
buds adapt in my 30s. OK talked about on this podcast
17:53
before. I just don't even like sugary
17:55
stuff anymore. I like fruit still.
17:56
Yes, I was just working with someone the other day.
17:58
He's got a, he's got a, a weight goal, right?
18:00
And he was like, God, my, my taste buds.
18:02
He's been eating clean and he's, he's seen some, some really good
18:05
progress that stalled and then he lost a bunch of weight in
18:07
like a week. That's how it goes.
18:09
And he said I've been having like a salad lately and he's
18:12
like, because I'm eating a little bit less all of a sudden,
18:14
and I'm not eating as much junk. He's like a salad was like,
18:18
yeah, was delicious. Tastes good.
18:20
Yep. Yep.
18:20
It was like so good. He's like with nothing on it
18:22
too. Yep.
18:23
Yeah, So there's two things that are happening here.
18:25
Number one, like once you readjust your taste buds to what
18:28
actual food tastes like, actual food tastes good rather than
18:31
just the fake artificial sugary stuff that you're used to
18:33
eating. The other thing is too, like, we
18:35
always, you know, very few of us actually really go hungry for
18:37
long periods of time. That's right.
18:39
So like, ask yourself, if you're thinking you're hungry for
18:41
something, ask yourself, do you want chicken and broccoli right
18:43
now? If the answer is no, then you
18:46
ain't that hungry, my friend. Because if you're hungry, like
18:50
really hungry, the stomach is hungry, the body needs fuel, you
18:53
will eat anything. My God seriously anybody out
18:57
there do a 24 hour fast? Don't have a calorie for 24
18:59
hours then you will understand what hunger feels like.
19:02
If you hungry, yes. I was used to call that the
19:05
Apple test. I was like, do you want an
19:06
apple? Oh, OK.
19:07
It's the same, Same idea, though.
19:08
It's like you want something like nutritious and fresh, Like,
19:11
no, I don't want that. Yeah, I want some crackers.
19:13
Yeah. Then you're not.
19:14
You're probably eating out of emotion, which is, which is
19:16
fine. You're probably tired.
19:18
You probably crashed a little bit because of Chipotle at
19:20
lunch, whatever it is. Yeah, You know, just ask
19:23
yourself that question and, like, you'll start to, you know,
19:26
start to do some of the right stuff.
19:28
Or you you haven't had enough water today and your stomach's
19:31
craving some distention to tell you that it's.
19:33
Distension wow now we're getting sciency yeah OK, let's go to tip
19:38
#3 OK OK with all of that you know we work with lots and lots
19:44
of people on this stuff and I think that one of the things
19:48
that I still often forget and this is not necessarily any
19:51
fault of your own for most of you listening is that how how
19:55
little people move during the day because, you know most
19:58
people work at a desk, right and so, you know just the number of
20:03
calories that people burn throughout the day in addition
20:06
to just their base metabolic functions is so low like it's,
20:09
it's. It's really hard.
20:11
I mean, people talk about like the 10,000 step goal, you know
20:13
what I mean? Which is a little bit
20:14
exaggerated. Like you don't have to walk
20:16
10,000 steps necessarily every day.
20:18
It's great if you do or more, right?
20:21
But Long story short, just stop sitting on the couch to stop
20:25
sitting when you don't have to sit.
20:27
Yeah, I get that most of you have to sit at a computer for a
20:30
lot of the day, you know, but you can also get a standing
20:32
desk. Like a standing desk is one of
20:33
the best things you can invest in.
20:34
It is, but you know, just just when you don't have to be
20:39
seated, stand up, move the body around, like do something
20:43
because in addition to the additional calorie burn, like
20:45
you get so much from that, it's so good for your joints.
20:48
It's so good just for your mood. It's so good for everything.
20:51
Like especially this time of year when it's dark outside,
20:53
it's cold. Like when you know, it's, it's
20:55
so good for you in so many different ways.
20:57
And I think that sometimes I do forget when I talk to people how
21:01
little the average person moves. Yeah, it's, it's pretty
21:05
catastrophic. You know, it's been called a lot
21:07
of things. They're like, well, it's it's
21:09
bad as smoking. It's worse than smoking.
21:11
And like, there's some truth to that.
21:12
It's if you are dealing with back pain or neck pain or
21:15
whatever, you have to realize, like, stillness is like the
21:18
worst thing for our body. It's not just the calorie burn.
21:21
That's a huge component. Yeah.
21:24
And you know, some other research rate lately said, no,
21:26
you don't have to do 10,000 steps.
21:27
It's 7500. Yeah.
21:29
But like none of that is is. Applicable.
21:31
Yeah. Yeah, it's.
21:32
The point is, oh cool, reading this article particle probably
21:35
on our couch, probably at Thanksgiving with the macchiato
21:37
in my hand like that's the problem.
21:40
So as soon as we're done with this one shortly here, you're
21:42
going to get up go do 10 squats. There's some research says
21:46
that's better for blood sugar control than a 10 minute walk
21:48
anyway. Like move your joints like
21:50
everyone like you know what's funny is people are they do like
21:54
the 7th inning stretch right and they're like I.
21:55
Got to stretch you. Realize what people are doing.
21:58
You're contracting your muscles. You're not stretching, you're
22:00
squeezing your muscles that feel stiff.
22:03
Your The body wants those muscles to contract.
22:07
It does everything you want it to, and you accomplish that a
22:09
lot of different ways. Get a standing desk.
22:12
Set a time on your phone every hour that just blinks and goes
22:15
off so that you know to go walk around the office or do the
22:18
water cooler. Whatever it is like something
22:22
that is repeatable and doesn't allow you to remember to do it
22:25
or be motivated to do it. Don't make an option.
22:29
Don't make an option, you know, play some ball in the yard with
22:33
little Jimmy on things. Little Jimmy's not out there,
22:36
Phil. It's not the 1990s anymore.
22:38
I haven't seen a child outside playing outside for like 20
22:41
years. Oh.
22:41
That's right, they're playing Roblox.
22:42
There they are playing Roblox. And not driving?
22:45
Yep, not getting their licenses. But pretty soon, the way AI is
22:47
going, there's gonna be little AI jimmies out there for those
22:50
of us who want to interact with an AI Jimmy playing outside.
22:53
I'm just. But like you can probably, I
22:55
mean, I mean, OK, but the point is we live in a sedentary
22:59
society. We live in a sedentary society
23:02
for the most part right now. We got to move.
23:03
Like we got to move. You could do like there's all
23:05
this research on, you know, like the Blue Zones.
23:08
Why do people in Okinawa and in some place in Costa Rica and
23:11
then in like Loma, Loma, something California, and then
23:14
where was the other place in Greece and some Sardinia, Italy.
23:17
Why do they live such a such a long life and everything like
23:19
that? Is it because of the
23:20
Mediterranean diet? Is it because of this or they
23:22
did this? Well, actually, it seems that
23:24
they actually did drink a glass of wine a day.
23:25
Well, these people over here actually had some fish in their
23:28
like, it's because they move their bodies throughout the day.
23:32
Like they have a lifestyle where they're just like outside doing
23:34
stuff. Like I, I haven't researched
23:36
this super extensively, but almost everywhere you look where
23:40
they're like the blue zones where people live a long time
23:43
around the world, there's a variety of different diets, a
23:46
variety of different diets. No, don't get me wrong.
23:48
It's not like cheese balls and pop Tarts, like it's like some
23:50
Whole Foods, you know, but like there's a variety of different
23:53
diets. So it's hard to pick which one's
23:55
the best. But they all like move.
23:57
They walk places, maybe they grow, you know, you have crops
24:00
outside, you know, I don't know, they, they just, they move.
24:03
They're not sitting on their butts all day.
24:04
Yeah, well, like our our city's here.
24:06
It's like we want to go to Target.
24:07
You get in your car and you might walk around with a a
24:10
shopping cart. It's probably the most steps
24:11
you'll get in all day if you don't make a concerted.
24:14
Would you do that, Phil, when you could DoorDash it or when
24:16
you could Instacart it and then the person could show up to your
24:20
door? Get off the couch and go like
24:23
meander over the door. This is how easy life has made
24:26
it and at the same time how difficult it has made life.
24:29
Right, right. I had a client the other day who
24:31
was telling me that an Instacart delivery person woke her up like
24:35
she went to bed because he went to the wrong place.
24:39
And yeah, yeah, so. Now they're messing up with your
24:42
sleep. Exactly.
24:44
It wasn't she didn't even order. It wasn't her fault, you know,
24:46
she was being, she was being a good citizen.
24:48
She probably cooked dinner for herself and was going to bed
24:50
like at 9:00 and then all the. She follows her guide.
24:53
Exactly. No, but how terrible to get
24:56
woken up by Instacart at 9:30 PM after you just went to bed nice
24:59
and early. You know this.
25:01
Guy, Yeah, yeah. Should I call the?
25:02
Police. Yeah.
25:02
Pretty much, yeah. Yeah.
25:04
Got a bag of food? Yeah.
25:05
I don't know so. You guys, you know, blue zones,
25:08
green zones, whatever, be your own advocate.
25:13
No one is coming to save you and life and our systems and how it
25:17
all works. It's destined to put you on a
25:19
path of of unhealthy, regrettable behavior and and
25:24
this whole Start Stop cycle. So just stop doing these three
25:28
things. Keep listening, keep, keep
25:31
following your coach's advice. Most of the time we give you
25:34
some. You can have a glass of wine if
25:36
you want Thanksgiving and enjoy it.
25:38
But like, stop with that. If it's really that important to
25:41
you, you got to ask yourself what's really important here?
25:44
Am I going to let you know all the holidays and all the other
25:47
BS that comes with it? Get in the way of where you want
25:49
to be in January. Look at that person and write a
25:53
little note to that person, OK? And just visualize if you stay
25:58
anchored to that, you're not going to caught up in the
25:59
day-to-day, hour to hour stuff for the holidays or otherwise.
26:03
So be good to yourself. Great, I think we should call it
26:06
there. Oh yeah.
26:07
Stop starting your day with sugar, stop binging and going
26:10
too crazy on the holidays, and stop sitting on the couch all
26:13
day. That's it.
26:14
That's it. close book. Thanks, everybody.
26:17
Thanks, Phil. We'll see you on the next one.
26:18
Peace.