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Coach Maddy's 5 Unexpected Things that are Harming Your Fitness & Health · 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.
0:10
I'm Coach Shawn here with coach Maddie.
0:11
What's up? Hello.
0:13
Maddie's back. We're back while.
0:15
It's been a while. It has.
0:17
It's been a while. Yeah.
0:18
This is going to be a good one. We're going to be talking about
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three things that are harming your health and fitness beyond
0:23
structured exercise and diet. The things that we always talk
0:26
about, we're going beyond today. So should be.
0:30
Yeah, we should. You're like eye rolling already,
0:32
OK? Well, it's it's, it's gonna be a
0:35
lot of kind of the same things that people have heard, but
0:39
there are things that just need to keep getting.
0:42
Yeah, yeah. Drilled in.
0:44
Yep, I totally agree with that. And yeah, we got to hear things
0:46
1000 times before we make a change.
0:48
Yeah, this is going to be a fun one too, because as you guys
0:51
know, if you've listened way back when Maddie used to be on
0:53
the podcast, like the ones with me and Maddie can go wild,
0:56
right? Like the the Phil ones, it's
0:59
like we stick to the script. You know, all love and respect
1:01
to Coach Phil, the leader of the, the, the, the business,
1:03
right? But when I go on a podcast with
1:04
Phil, it's like, OK, we don't have that much time.
1:06
We got to do this. This is the script.
1:07
Stick to the script, the the script, right.
1:10
But these ones, we go wildly off on tangents.
1:13
So should be fun. With that in mind, should we go
1:17
ahead and just start with what your first thing of the three
1:19
things is? I think so.
1:20
And so this is where so Coach Sean has not seen my piece of
1:23
paper yet and Coach Sean told me that it's going to be 3 things.
1:29
So we're supposed to pick three things, and now I'm going to
1:32
show Sean all of the things that I have on the paper.
1:36
I'm supposed to look right now. OK, Well, I mean, I see three.
1:39
OK, now I see 6. OK, now I see 6 1/2.
1:43
All right, we got a lot of things.
1:44
K we have. A We have a lot of
1:45
subcategories, OK, But I think kind of how I want to do this is
1:50
a lot of these are just quick sentences with things that are,
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you know, you think about, but they're not always top of mind
1:59
and they're things that are harming your health and fitness.
2:02
Yeah, yeah, Yep, some. Of them can be quick and some we
2:05
can go down a rabbit hole. I bet we're going to turn every
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quick sentence into like a 9 minute rabbit hole.
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So what's the first quick sentence?
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Well, so I'll tell you, I'll tell you my my categories here.
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So I've got identity and mindset, motivation and decision
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systems, environmental and social influence, emotional and
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mental load, physical lifestyle, friction and awareness and
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feedback. I gotta buckle up, all right?
2:34
This is categorized OK. It is.
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It is. I had a little bit of time on
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my. Home nice.
2:40
All right, so I'll start with kind of what I don't think a lot
2:44
of people struggle with, but I do think it is it's real and
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that's the environmental and social influence.
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So my first point on here is your environment is not
2:54
supportive. Homes, workplaces, social
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circles that normalize unhealthy behaviors make change harder.
3:00
Yep, your husband drinks too much so you drink.
3:03
Yep, not not saying that about you are your.
3:06
Friends, you know, I have, I have a lot of friends where I'm
3:09
like, before we go out and, you know, do something on Saturday,
3:13
I want to work out. And they're like, really?
3:15
You have to go work out. And it's just kind of like,
3:17
yeah, I, I do, yeah. See, that's where you just the
3:21
haters gonna hate, you know, like they're, yeah, they're just
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like you work out, Maddie. Yeah.
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And it it goes into the second one is lack of support and
3:27
accountability. And then so without positive
3:30
pressure of or encouragement, quitting feels easier than
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normal. So my friend saying really, you
3:35
have to go work out. Yeah, you're right.
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I'll just, I'll just come over and sit on the couch and scroll
3:40
on my phone for an hour instead of getting some steps in doing
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something like that, like. Yeah.
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That's that. Yep.
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And then obviously we go into the social media influence.
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What's social media? And I'm just go on.
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I'm sorry. Well, just screen overload and
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media influence. So more screen time usually
4:00
means more or less movement, more comparison.
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And that leaves you with less mental space for your own
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things. You're always thinking about
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outside things. I will say I am like I because
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I, I do love just scrolling and watching my dumb little videos,
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but I do that while I'm walking on the treadmill so I can
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justify my mindless scrolling because I'm getting steps and
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I'm not laying in bed. I'm not laying on the couch.
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I'm not doing nothing, I'm at least doing something with it
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because otherwise I would just be laying on the couch laying in
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my bed, so why not? I might grill you on that at the
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end of this, but keep going for now.
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That's fine. I will never stop.
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But then obviously with social media you have comparison and
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unrealistic role models. So when you're just sitting and
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scrolling on everyone's highlight, you're seeing the
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best parts of themselves. And it's kind of it's really
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discouraging and creates unrealistic expectations.
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You know, the TikTok mom who is, you know, stay at home, all she
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does is make videos of her cleaning the house and things
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like that. Other busy moms with jobs kind
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of tear themselves apart for that.
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Like in, in that in that mindset, obviously it's with
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fitness too, and seeing people whose job it is to record
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themselves working out. Like obviously you're like,
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you're not going to look like this person because you're
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working 40 hours, 50 hours a week, barely have any time for
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going to the gym and all of that.
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Can I take us down the first short rabbit hole?
5:30
Let's do it. How did you?
5:31
OK, so cuz you know, I know that you had a big like journey of
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that of like going through, you know, being kind of inspired,
5:38
but also kind of, you know, feeling a certain way about
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other people you would follow on social media, right?
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And like, how did that go for you when you were getting going
5:46
hard into your fitness journey? I mean, I took it more as an
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inspiration because it's like, I know that I'm not going to look
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exactly like these people, but watching how hard they work and
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taking little things from what they're doing, That's how I took
6:00
it. And don't give me, I feel like
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everybody still deals with body dysmorphia and watching people
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that look so much better than you.
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Like there's always going to be a little bit of that that you
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can't necessarily escape. But I think mine was more of
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like a mindset towards social media and that it's just a
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highlight reel and I'm gonna take things from it to benefit
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me. Yep.
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So that's kind of where and I'm still like, I see a, a video of
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a girl that's younger than me who is way more muscular and I'm
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like, damn it. I was gonna, OK, I was gonna ask
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that, but I was gonna wait till the end if you still have
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certain body dysmorphia. No, of course, of course I don't
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think. I mean, I'm envious of people
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who don't feel that way, but I feel like just social media in
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general has kind of driven us to be at that point where it feels
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like you're never gonna be good enough and you're not, you know,
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you don't look like this person. So it, it's just really
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demeaning. But also like those people that
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are posting all that, they definitely have some sort of
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body dysmorphia. And.
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Things of yeah. So yeah, that's just you just
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take, take what you can from it. Yeah, absolutely.
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I might actually ask more about that at the end, but let's keep
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going down your list. I think this one kind of ties in
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with that first one of, you know, your environment, not
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being supportive, just poor boundaries.
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So when everyone else's priorities come first, your
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goals get pushed to last. And I think that one's kind of
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hard with the working population and especially parents, because
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it's like, obviously your children are going to take
7:34
priority and there's a lot of things that go into it.
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But just trying to have some sort of setting that boundary I
7:42
think is important to get to where you want to go.
7:45
Right. I feel like This is why the This
7:47
is why the, you know, 30 minute session two or three times a
7:50
week like we do here, shameless plug works really well for a lot
7:55
of busy adults. Because like, you know, if you
7:56
look at a 168 hour week, you know, like for for most people,
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OK, you know, if you take 60 to 90 minutes total to work out,
8:05
plus the 5 minutes drive or whatever it is to get here,
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right? Like that's such a small amount
8:10
of your total time. And like, you know, it makes you
8:12
better. You know, what makes you
8:13
physically stronger, you know, makes you mentally feel better
8:16
emotionally, you know, it's like it improves your life and you're
8:18
only taking one to two maybe out of the 168 hours of the week to
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do it. So it's like, it's almost
8:24
always, yes, do it, put it on the calendar and do it for most
8:27
people. But yeah, like there's a fine
8:29
line. You know you have to prioritize
8:30
other stuff too, so. Well, not I do have.
8:33
I don't know if I want to drop that T Swift quote yet.
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I'll, I'll probably should. We'll Nah, Nah, hold it dead.
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Yeah. We'll, we'll yeah, yeah.
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There's a tease with quote later.
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Don't worry, I don't drop off people.
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'Cause I actually, I just, I love the quote.
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All right, but moving on. So we were just at, you know,
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environmental and social influence and that kind of ties
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in with emotional and mental load.
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So chronic stress, obviously, like your cortisol levels are
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going to be constantly through the roof.
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It harms your recovery and then it drains your willpower to keep
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pushing on. And I know, I mean, I would love
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a remedy for chronic stress other than just, you know,
9:16
trying to relax, trying to take it back a step.
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But. Yeah, will you stop dreams
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crawling on your social media when you're on the treadmill?
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That'll reduce your stress. But.
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I what am I supposed to do? Just watch the time tick up?
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Get lost. My thoughts.
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Listen to another podcast. Think about it.
9:33
Yeah, maybe. See, I already, I already got
9:35
her thinking for the audience. She's like sitting here like,
9:37
damn it. I guess you're right, OK.
9:39
I just, you know what I haven't Well, that's nor here, there nor
9:43
there. It's all right.
9:44
I need to find another podcast to there's.
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No one that's close to as good as this one.
9:49
Right. And you know what?
9:50
You're right. Yeah, I mean, there's like a
9:52
more than like millions in the world, but we're easily the
9:54
best. OK.
9:55
Look it up top #1 on. Right, going on a poor emotional
10:01
regulation. So your stressful days lead to
10:03
quitting avoidance and then those coping behaviors like doom
10:07
scrolling, mindless eating, things like that.
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And then another one that I think is so important that
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people don't prioritize is if your if your space is cluttered
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and disorganized. OK, now, now you got me.
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Like, fuck, is it so true? Yeah, yeah, yeah.
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Because like I don't for me personally, when my space is
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cluttered and disorganized, I feel like my anxiety is higher
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and I just, I don't feel calm and like it's just that quick
10:43
little cleanup de or organizing and decluttering things.
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It just feels like a weight is lifted off and I think that
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really helps with stress. Yeah, you're actually right.
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This is one that hits me because, like, I'm a very like
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discipline and organized person. But sometimes at home, we got
11:00
yeah. It's just like the mess piles
11:02
up. We don't declutter enough.
11:03
We don't clean the freaking dishes at the close enough.
11:05
It's like, yeah. And it does it.
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It does stress you out. So, and it's like, I I get it.
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We all have those days where it's just that pile of laundry
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is just going to sit an extra day.
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Those dishes are going to wait for till tomorrow.
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Like I get that, but making it a priority to declutter and
11:22
organize just your space alone, I think it helps drastically.
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At least once a week, get in there.
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So this is the stress bucket basically still, it's still a
11:32
reduced stress bucket. Yeah.
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And then? Another I guess sentence that I
11:40
liked was trying to improve everything at once dilutes
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effort and progress. So if you think about like
11:47
taking on everything like you're, you're trying to clutter
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your life with all of these outside things.
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And usually that halts progress where you do it for like a day
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or two and you're like, this is too much, can't do it.
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And then you kind of fall off the wagon.
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I know that I've I've done that where I'm like, I'm going to
12:08
start this new year off hard. I'm going to work out twice a
12:11
day. I'm going to drink a gallon of
12:13
water. I'm going to do this that,
12:14
whatever. And then I don't get one of
12:17
those things and I'm like. Well, there it goes.
12:20
There it goes. Yep, exactly.
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I do have another one on that one.
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All right. And then just poor recovery from
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daily life. Your body can't progress, so
12:30
it's always depleted and burnout will lead you to a plateau or
12:34
just quitting. And then if you don't have a
12:37
clear why or purpose. Whoa boy, now we're getting into
12:40
the fill stuff again. What's your why for working out?
12:43
Whoa boy. Psychology.
12:45
OK. But I mean truly, without
12:47
meaning behind your goal, effort collapses and disappears when
12:51
things get busy and stressful. Like it gets pushed off and you
12:55
it's just not, it's not there. Yep.
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So that's you on on those last couple points.
13:00
Do you ever like when was the last time you like burned
13:02
yourself out or like you overdid it with exercise or anything?
13:06
You know, I really haven't, and this is where I'll show you my
13:10
Train Heroic because I use Train Heroic.
13:13
This is a good I. Love it.
13:15
I love it. Yeah, I have been logging on
13:19
train Heroic 25 weeks straight now.
13:22
OK. So that's at least.
13:23
Six months. Five months once.
13:25
Yeah, once a week. At least once a week.
13:28
But I found I found a system that works for me.
13:33
So I, I haven't felt that burnout because I'm only
13:37
lifting. I was lifting only three times a
13:40
week and now I'm trying to bump that back up to 4.
13:43
But that's just it. That's what worked for me.
13:45
And I don't have a resistance towards it.
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Like it does kind of suck waking up at 3:00 in the morning and Oh
13:53
yeah. And that's actually last night.
13:56
I was with a group of girls and we were, I don't know how we got
14:00
on the topic, but I was talking about, or I think we were
14:03
looking at comparing our, our sleep scores with our aura rings
14:08
and watches and all of that. And I showed them a graph or my
14:14
like 7 day average and one of them was like that's almost 100
14:18
sleep score. Like how the hell are you
14:20
getting that? And then they looked at what my
14:23
bedtime was the night before and it said 723.
14:27
And one of them said, you actually go to bed at 7:00 at
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night. And I said, yes, I get home from
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work, I wind down, get ready for bed.
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I eat dinner, I go to bed. And it's like, I know that other
14:41
people don't have that luxury. You know, I'm the only children
14:45
I have are furry and don't require that much attention.
14:50
So like, I understand that that's not feasible for a lot of
14:52
people, but I'm prioritizing my bedtime, yeah.
14:56
I want to dive into this. Can we can we deviate again?
14:58
We can go another early rabbit hole.
15:00
OK. This is really interesting.
15:01
Yeah. So I had AI don't wake up nearly
15:03
that early anymore. I wake up like 530 or 6 on
15:05
average. But like, so when you're waking
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up at like 3, isn't an alarm at 3:00 that wakes you up?
15:09
Yes. OK.
15:10
And your sleep score's still that good even with the alarm
15:13
waking you up. OK.
15:14
Yeah. And so like, is it close to say
15:17
seven days a week that you wake up at 3:00 or?
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How it's no 'cause I'm on, I'm on kind of a thing, but it's
15:24
also the I am going to bed relatively around the same time
15:29
every night. So Monday and Friday mornings
15:32
I'm in the gym at 6:00 so I get to sleep in.
15:35
On those days I get to sleep in until 4 but I'm still I know
15:40
I'm. Gone.
15:43
But that's, that's, that's my thing, that's what works.
15:46
So Sunday and Thursday nights, I'm trying to get to bed.
15:49
Bye 8:00 PM and then Monday through Wednesday nights I'm
15:55
going to bed at 7:00 because I'm waking up at 3315 and so like
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last night I my sleep score was crap this morning.
16:06
How crappy is crap? It was 60.
16:09
OK. And so like 100's the best I
16:11
haven't won. Yeah, yeah, I've been.
16:12
I've been averaging like in the 80s, so I'm pretty proud of
16:15
that. But last night I was out with
16:17
friends and I didn't get home until 11, didn't get to bed
16:21
until midnight. And then I woke up at 8:00 this
16:24
morning. So it was like 7 1/2 hours.
16:27
But you're and you're able to sleep till 8 even when you
16:29
usually wake up 3 or 4. Like 'cause I can't do that.
16:32
Yeah, like I. But I think it's because, but
16:34
normally I'm not like that. Like usually it's kind of
16:38
annoying on the weekends, Like I'll go to bed at, you know, a
16:41
reasonable time, but then I'm up at 5:00 in the morning and I'm
16:44
like, why can't I sleep in? But I think now my body is just
16:47
so used to getting that amount of sleep that it's actually
16:52
allowing me to. And blackout curtains do help.
16:55
Yeah, they freaking do. Yeah, yeah.
16:56
No, they really do. They do help.
16:58
Yes. OK, sweet.
17:02
I might have if we get time for it.
17:04
I might ask you more questions about your current like training
17:07
routine later. Alright, alright, yeah, let's go
17:10
back into this stuff. Yeah, alright, I'm gonna go with
17:14
identity and mindset for the next one.
17:17
Oh boy. And I think that mindset is one
17:21
of the biggest blocks that people have because of it.
17:26
There's a lot of things that tie into it, but ultimate
17:29
ultimately, like your brain is your strongest muscle and if you
17:34
let it control you, it will control you.
17:37
Yeah, yeah. I was gonna make a joke.
17:39
I'm sorry. I blew the timing.
17:41
I was gonna say for Blake, it's his lats, not his brain.
17:43
But I blew the timing. I should have done it right in
17:45
the moment. Go on, go on.
17:46
Go on, still got it in. There.
17:47
Yeah, yeah, yeah. It's not as funny now, but go
17:49
on. So mindset and identity blocks.
17:53
If you believe you're not healthy and you believe you
17:55
can't do this, you're the actions will never stick like
17:58
you'll never stick to it because you keep telling yourself that
18:01
you're not, you can't do it, you're not healthy.
18:04
All of the things and that goes into that negative self talk.
18:08
Your brain follows the script that you read it and you repeat
18:13
to it. And so if you're constantly
18:15
reading a script of negativity, it's it's gonna kill all effort
18:22
and willpower. You have to keep on keeping on.
18:26
Yep. Don't you think it's kind of
18:27
like a chicken or egg question though?
18:28
Because like, I feel like what builds up the confidence that
18:31
that you can do it is just doing the thing, you know, like when
18:34
it comes to. Yeah, like when it comes to like
18:36
just exercise and getting in shape.
18:38
It's like, OK, I believe that I can lift this weight 'cause I
18:41
just lifted 5 lbs less than this the other day and I've got my
18:43
momentum. Like I'm, I believe that I can,
18:46
you know, like confidence. What's some quote that some
18:49
influencer said one time is confidence is a byproduct of
18:53
consistent implementation or something like that, You know,
18:56
which I kind of agree with. Oh yeah, yeah.
18:58
So OK, I. Don't know.
19:00
So this is like, don't get me wrong, I do say a lot of
19:03
negative things to myself in the gym, but I use that as
19:09
motivation whereas some people like that it doesn't.
19:14
The wires don't connect that way and just negativity, you know,
19:20
kills it like kills all motivation and confidence to do
19:23
something. Whereas I'm saying explicit to
19:26
myself in the gym to make me the one more Rep get 5 lbs heavier,
19:31
that type of thing. So it is really like, find what
19:33
works for you, but also if you're constantly dragging
19:37
yourself down, you're not going to feel good.
19:41
Yep. OK.
19:42
Yeah, yeah, it's a tricky. It's a fine line.
19:44
You know, it's a fine. The negative self talk can be a
19:45
fine line. It is.
19:46
OK, This is cool 'cause this is different.
19:48
This is definitely different than what I was expecting when I
19:51
gave you this topic. I know all.
19:53
Right. Keep going.
19:53
Keep going. The all or nothing thinking.
19:57
So this is something that I've wanted to do a video about it
20:01
because I, I saw a video that really resonated with me and it
20:07
made me like actually switch my mindset on it.
20:12
And so the example is, and I wish this is when I wish there
20:16
was a camera. So if I'm drinking water and I
20:19
spill a little bit of water on my shirt, am I going to pour the
20:22
rest? Of the glass.
20:24
On my shirt, No, you wouldn't do that.
20:26
So if you wake up and you you don't have a not so healthy
20:31
breakfast and then you're like, well, the whole day is ruined.
20:34
I can just go off the rails totally now.
20:36
This happens all the time with people with, you know, tracking
20:39
food or trying to improve their diet.
20:40
Right. And it's like, I've, I've been,
20:42
I've been in that headspace before where it's like I have a
20:46
healthy breakfast and then then I, you know, find the chocolate
20:50
and then I go find this other sweet treat.
20:52
And then it's like, well, this day's ruined.
20:55
Like I've already messed it up, so I'm just going to keep going.
20:57
And it's like, well, again, if you spill a little something on
21:00
the counter, are you going to dump the rest of the container
21:02
on the counter or are you going to put that little bit off to
21:06
the side and keep on going? Yeah, yeah.
21:08
So it is. It is weird how often we, I'll
21:12
put myself in this category sometimes too.
21:13
How often we just do that. I don't understand the
21:15
psychology behind it. It's almost like, it's almost
21:18
like a cop out for yourself. It's like, Oh well, I screwed up
21:20
a little bit. So now fuck the whole day, you
21:22
know, like we do like clients just still do it all the time,
21:27
you know? I mean, no, I've, I've caught
21:29
myself in that. And so with this new year, I
21:34
didn't want to say, 'cause I don't, I don't, I don't love the
21:37
idea of the 75 hard, but I like the like the, you know, full on
21:44
75 hard things. I think that's a little
21:46
unrealistic. Those type of things aren't
21:49
going to necessarily stick like the 245 minute workouts a day.
21:53
Like sometimes that's just not feasible.
21:56
But like the, you know, eating healthy, meal prepping things,
22:00
going to the gym X amount of times a week, getting at least
22:03
10,000 steps, no drinking all of those things.
22:09
And it was, I think it was like the first or second.
22:14
Well, January 1st I woke up and felt like ass because I had
22:19
drank the night before and I really felt down on myself.
22:23
So I'm like, well, now, you know, my whole goal was to not
22:26
start the new year hungover and a lump on a log laying in bed
22:30
all day. And when I first woke up, I'm
22:33
like, well, like, I'll just start it tomorrow.
22:35
And then I'm like, yeah, yeah, yeah, no, no, I'm not gonna
22:38
start it tomorrow. Like we're gonna do it today.
22:39
You feel like shit, that's your own fault.
22:41
And now? We're gonna.
22:42
We're gonna go do this like it was your fault, that you and I
22:46
really didn't drink that much, but learning that drinking just
22:50
in general makes me feel like shit the next day, so I'm gonna
22:54
see how long I can go without doing it.
22:56
And oh. Yeah, you're doing dry January.
22:59
I'm for sure doing dry January, but I'm gonna see if I can
23:02
'cause I think it was like the 75 days from January 1st is
23:08
Saint Patrick's Day. OK.
23:09
And that's. And then all bets are off.
23:11
Kind of, but we'll see. But so I wanna, I wanna like
23:17
actually challenge myself to get to that point because also just
23:20
I think my mentality with drinking is starting to kind of
23:23
change. And it's just like, do I really
23:26
need to have a beer right now? Like, or can I just have my
23:31
little fruity drink and you just have a little Lacroix type
23:34
thing. Like right It is.
23:36
I think it's maturing as one would call it.
23:39
That's fair, yeah. Yeah, where I'm not like going
23:41
into things expecting to drink. OK, Yeah.
23:44
Yeah. So that's yeah.
23:45
What's the longest no alcohol streak you've had in the last
23:47
couple years? So actually I think I was just,
23:50
I honestly, it probably wouldn't have been more than like a week
23:56
and a half, OK, Like, and that's just even one beverage type of
24:00
thing. Not like I'm not the type of
24:02
person to get. I'm over my blackout days where
24:05
it was like I'm getting drunk to get drunk.
24:08
And then it changed into like more of the social thing where
24:11
it's like, let's go to the brewery, let's go to this dive
24:14
bar, let's go to. So then just turned it into like
24:17
a social thing. I'm like, you know what?
24:19
I don't actually need to drink at all these things.
24:22
Like I I don't Yeah. You don't like?
24:24
You can, you can actually have like, a really, really good
24:26
social life without drinking. I learned that for myself in
24:29
like, 2021 through 2023. You know, like, you can go out,
24:32
you can go everywhere. You can go to bars.
24:34
You can even kind of stay out late, even though I'm almost an
24:36
old man and you have to, like, smack me in the face, keep me
24:38
awake past midnight. But like, you can have a really
24:40
good social life without alcohol.
24:43
I, I get that in some situations, it makes it harder.
24:45
What's OK? So what's what's gonna make it
24:47
challenging for you between now and Saint Patrick's Day?
24:50
All of the social events that are happening.
24:52
So I'm going to a wedding at the end of January.
24:55
And so I mean, that's just #1 cuz it's like usually you just
24:59
go to weddings and you drink. So I think that's gonna be my
25:05
first like big test. I'll say it cause like on the
25:09
weekends right now, it's not hard 'cause it's cold outside,
25:12
there's not really much to do and and you go to.
25:15
Bed at 7:23. So how hard could it?
25:17
Be right, so I don't think that would be that's not gonna be an
25:21
issue for me I mean it's been what, 2 weekends now that I
25:24
haven't drank and weird. I feel great waking up in the
25:27
morning and going to the gym and like, it's, it's crazy.
25:33
But no, I think, 'cause that'll be like my first big social
25:36
setting with social drinking. And I really want to push myself
25:41
to not drink at it and like prove to myself that I can in
25:45
fact be at a social function with drinking and not partake in
25:50
it. Yeah, yeah.
25:51
So. I'm excited for it.
25:53
I like it. What's next?
25:57
Well, just, I mean misaligned expectations, not celebrating
26:00
wins. So expecting fast results,
26:03
you're going to get frustrated. You're going to compare yourself
26:05
to other people who are seeing results and you're probably
26:08
going to give up. And then when you only see your
26:11
failures, you will lose motivation even while you're
26:16
progressing. Yeah, damn, this whole thing is
26:18
way more psychology than I expected.
26:20
I know this. Is cool and that's but my minor
26:22
is psychology is it? It is.
26:25
I know that OK, I took so many psych courses and especially
26:30
once we started getting into like exercise adherence, like
26:33
the exercise psychology of it, I'm like, like, to me it, it's,
26:37
it makes total sense, but a lot of people don't even know about
26:44
a lot of this, like the psychology that goes in do
26:47
exercise and all of that. And so they pretty much are all
26:52
psychology things. That's I didn't know that.
26:55
So me and Blake are stuck in here with a bunch of therapists
26:58
and psychologists because Phil, you know, as a lot of you
27:00
listeners know, like Phil actually majored in psychology
27:02
too, which is part of what's made him such a good trainer and
27:04
business owner as well, is understanding the psychology of
27:06
people in fitness. And you just got me and Blake
27:09
running around here. Just a meathead let's live wage,
27:11
you know, But God, OK, I did not know that.
27:14
Us educated folk. Yeah, you educated folk.
27:17
Damn right. Well, now I get why this is all
27:19
I was literally expecting this list to be like, you know,
27:23
endocrine disruptors in your laundry, poor sleep and, you
27:29
know, name your other thing, right?
27:30
And it's all like, so it's all these fancy.
27:32
Psychology So then why why I did not take that Ave.
27:37
Is because I feel like 92% of the population getting in to
27:47
health and fitness and trying to get into a healthy lifestyle
27:50
still don't do. These things.
27:52
Any of these things and there's still things, there's still
27:55
roadblocks that they're hitting that it's like you can't, if
27:59
you're looking too far forward and you're not focusing on the
28:04
foundational things, if you're not building the foundation of
28:07
your house, the roof is going to collapse type of thing.
28:11
So I don't like, I could tell you like I don't use normal
28:13
laundry detergent. I, I use unscented lotions and
28:18
all of that. I have that little Yuka app that
28:21
I scan, I try to scan everything.
28:23
So I definitely can speak on it, but I feel like I'm comfortable
28:28
enough with all of this stuff that I, I have the space and
28:32
mental capacity to deal with that 'cause that's kind of the
28:36
hold on. Let me go through my notes here.
28:40
How many did we even get through 'cause I know there's like 6
28:43
categories, I know I've I've taken like 5 detours already but
28:48
what did? You guys expect, Oh my God, why
28:51
can't I find that one little thing?
28:56
It's just about like, oh, here we go trying to improve
29:00
everything at once. Dilutes.
29:03
Yeah, yeah, yeah, type thing. So if you're thinking, 'cause I
29:05
get there's so much crap out there that you should not be
29:08
putting in your body, on your body, around your body.
29:10
And if you can't even, you know, get into the gym to start moving
29:15
towards a healthy lifestyle. If you can't drive past the fast
29:19
food restaurant to go home and make the meal prep in your
29:21
fridge, I fear you probably shouldn't be focusing too much
29:25
on that. Like, I'll always advocate for
29:29
changing that kind of stuff, 'cause I do think it is
29:31
important. But at the same time, if your
29:33
end goal is a healthier lifestyle, you got to, you got
29:36
to start in your head essentially.
29:41
Wow, Yeah, yeah. This is so interesting because
29:44
I, I would like, once again, for me, it's kind of chicken or egg
29:47
thing. It's like, OK, you could start
29:48
in your head with the psychology of your why and a lot of this
29:51
stuff. But then also it's kind of like,
29:53
all right, you got to, you got to just go in there and take
29:55
some action and do a weightlifting session.
29:57
I, you know, I always like take action on the thing.
30:00
In this case, we're talking about getting into shape.
30:01
So it's like go do a workout and that'll start putting you in the
30:04
right mindset. Absolutely.
30:05
But absolutely, yeah. All right, so let's move into, I
30:10
think I want to go into that motivation and yeah, we'll go
30:14
motivation and decision systems. I do like decision systems.
30:18
I think I know where you're going with this.
30:20
Hopefully I don't even know where I'm going with this.
30:23
Willpower overload. So as motivation fades, your
30:27
systems win and or motivation fades.
30:32
So that's where your systems come in and help you win without
30:36
systems. Inconsistency rules your life.
30:40
Decision fatigue. Every tiny choice drains energy.
30:43
So fewer decisions, more follow through.
30:46
And this I kind of put as my food for the day what I'm going
30:51
to wear to the gym that morning. Like I'm putting that stuff out,
30:54
I have it ready to go 'cause that's one less decision I have
30:57
to make when I'm like F, it's 3:30 in the morning and I have
31:01
to go to the F in gym right now, but I already have everything
31:05
set out, laid out. I don't have to make those
31:07
decisions when I'm groggy waking up.
31:10
It's just easier for me to get up and go.
31:12
So I even, I even have some of this right, because, you know,
31:16
even as like a fitness fanatic, I get like the decision fatigue
31:20
thing. If in in the rare occasions when
31:22
I go in for my own workout and I don't know exactly what I'm
31:25
going to do on the day, like driving up to the gym and I'm
31:27
like, and it like, it just pains me to be like, OK, well, I did
31:32
upper body yesterday. My legs are kind of still sore
31:34
from the previous day. I don't really want to do squats
31:36
because I don't feel like too much load for today.
31:38
What the heck am I going to do? Like it's the worst thing ever.
31:41
You know what I mean? I mean, not the worst thing
31:43
ever, but but yeah, like this still happens to me sometimes.
31:46
So I can only imagine for like, you know, the the non fitness
31:48
fanatic. It's just, you know, this is
31:51
this is honestly This is why people pay for personal training
31:54
and fitness coaching. That's why you come here.
31:57
You. Make these tiny decisions for
31:58
you. All you have to do is walk
32:00
through the door. Yes, yes, all.
32:02
You have to do. Exactly.
32:03
All you have to do. Yeah, yeah, 100%.
32:06
So yeah, go on. Kind of goes into lack of
32:08
routine or system. So with no structure, every day
32:11
feels like a start over. Yeah.
32:12
And so that's it's hard to keep going on as time inevitably
32:17
keeps moving forward. Perfection paralysis.
32:21
So when you're waiting for the perfect plan to come up or
32:24
waiting for the perfect moment, your progress is never gonna.
32:29
Yeah, yeah, it's never. Going to happen you just.
32:31
You just do it. You don't wait for the perfect
32:33
time. Yeah, there's never going to be
32:34
a perfect. No, there's never.
32:35
And once again, PSA, especially to all the busy adults out
32:38
there, all of the just adults, period.
32:40
There will never be the right time for you to start working
32:43
out. There's like your body is the.
32:45
Right time was yesterday. Yeah, the right time is
32:47
yesterday and it's today. There will never be a right
32:49
time. And all the factors line up when
32:50
you feel like you have enough free time for it, when you feel
32:52
like your body feels good, you're not super sore when you
32:56
feel it, you know, whatever like, and, and most days when
32:58
you go to the gym, you're not going to feel that good.
33:00
You're just not going to feel that good to start.
33:02
Just get in there and do the thing and you probably feel
33:03
better. Afterwards system your
33:05
disciplines, yes, take over, yes, take over.
33:08
And this one I love because so many clients I don't, I don't
33:14
want to say so many, but some of them kind of complain when they
33:18
have the same workout and the same movements.
33:24
Program switching information overload.
33:27
So changing your approaches too fast prevents you from seeing
33:31
the results from any method. My train heroic workouts for the
33:36
last 25 weeks. Preach.
33:38
Have been the same things. Preach.
33:41
Yep. Same things and don't like I
33:43
there's some days where it was just on I think it was Thursday
33:47
was it? Yeah, let me go back into the
33:50
log here. Yep.
33:52
So Wednesday, so Mondays are my lower body day.
33:56
I'm sorry, Tuesdays, Wednesdays are upper Thursdays are full.
34:00
And so on Wednesday I kind of kicked my butt upper wise and so
34:07
my chest was kind of sore or more sore and my triceps were
34:10
feeling it. And on Thursday I had a plate
34:14
loaded chest press and I swapped it out for a machine chest fly.
34:19
And so like, but it's I, I did the plate loaded chest press the
34:23
last however many weeks and it's just like these small little
34:27
adjustments I'll make. But otherwise it is the same
34:31
exact, exact workout, the same movements, the same things every
34:36
week. And that's like, I get, I know
34:40
that when you're working out and you're doing the same things and
34:42
you're just like, this is so, you know, oh, another bench
34:46
press, another shoulder press, another squat.
34:48
Like, what else are we going to do?
34:50
Like, I get it, but at the same time like nobody has invented
34:54
necessarily a new squat, a new like variation where it's like.
34:59
For a reason Touch. Your toes and then your nose and
35:02
then squat. And like, it's the same thing
35:06
when you break down all of the little fancy things.
35:08
A squat. It's a squat.
35:09
It's a squat. Yeah, yeah, yeah, exactly.
35:13
It, it's kind of frustrating when people are like, oh, I've
35:15
been doing this for like 4 weeks, 2 weeks.
35:18
I did this workout last week. Like why do I have it again?
35:20
It's like, because it works if you do it.
35:23
Like if you do it and you implement that progressive
35:26
overload, adding five more pounds or two reps every time
35:29
you're doing it, you're gonna get better.
35:32
You're gonna see those results when you're switching
35:35
constantly. It's not it just it doesn't
35:39
work. Yep, this is great.
35:40
I'm like pumping my fist here because this is the part where
35:42
we get to rant about the clients.
35:44
We're going to rant about you guys on the podcast that you
35:46
listen to. We love you guys so much.
35:49
All love and respect. OK, I'm going to rant now too,
35:51
OK, because you know, a lot of the clients know I'm on the
35:53
stronger than Austin program, quote UN quote right now.
35:56
OK, the the well, yeah, yeah, Austin's who?
36:01
Can clean and press. A a truck.
36:04
A. A car, a sedan before the other.
36:07
Exactly. Yeah, No, but OK, so and and
36:10
this would be the same even if I wasn't on this, you know, goofy
36:14
sounding stronger than Austin program, like any workout
36:16
program that I do. But like I'm, I've, I've cranked
36:18
up the intensity of my training recently, but in terms of the
36:21
number of exercises that I do, it's basically like, you can
36:25
boil it down to like 8 to 10 exercises total.
36:29
Total, not per day. OK, total.
36:32
So like all of you, you know, small groupers and large
36:34
groupers and all the folks that are listening to this out there,
36:37
you know, a lot of you small groupers, you'll have a workout
36:38
program and you come twice a week, you're going to do 4 total
36:41
workouts. OK, So there's a workout ABC and
36:44
D. You do A&B the first week, C&D
36:45
the second week, and then it goes back to a right.
36:47
So usually it's six workouts per exercise.
36:49
That's 24 total exercises in your program.
36:52
It's a pretty good amount of variety.
36:53
It's going to hit all the major muscle groups.
36:54
It's going to, you know, that's we, we, we put a lot of thought
36:57
into the way we design it, right?
36:59
Like for me and my own training, you know, if you count the
37:01
isolation moves that I do, there's some biceps and triceps
37:04
in there right now. Sure.
37:05
But like the main exercises that I'm doing and I'm tracking my
37:08
progress on is like 8 to 10 total exercises throughout the
37:13
week. And then I just repeat them the
37:14
next week. It's 2 heavy upper body ones
37:17
pushing, it's two pulling ones. It's a hinge, it's a squat, it's
37:21
a lunge type movement. It's a core move.
37:23
And like that's it. And we repeat those eight to 10
37:26
exercises week after week after week after week.
37:29
And like Maddie was saying, we just try to gradually go up by 5
37:31
lbs or whatever. Or if we're trying to beat
37:33
Austin, we try to go up by 35 lbs 'cause he's a beast, you
37:35
know? But like, but it's, yeah, it's,
37:38
it's repeating the most important exercises.
37:41
So I just had to do that rant because this is like, still the
37:44
thing we've been doing these groups for a couple years now.
37:46
And it's like still the thing that I get the most.
37:49
I I get a request like several times a day from a client.
37:52
You're like, no, I'm kind of bored with this one.
37:53
I've been doing it for a few weeks.
37:55
And in my head, I'm always very nice.
37:56
I'm like, OK, yeah, we could switch up a couple things in my
37:58
head and we just keep doing it. Yeah, yeah.
38:00
Get better at them. And it's like I, yeah, I I get
38:03
it. Like some days, like I just
38:05
didn't want to do the plate loaded chest press on Thursday.
38:10
It didn't have to do with the man that was lingering around
38:13
it. Perhaps the sweaty, smelly man
38:15
Probably it. It's well, there's a lot of
38:18
grunters at Anytime Fitness. OK, don't hate on the grunters.
38:21
We got some grunters in here. OK.
38:23
But I'm not, I'm not saying it's it, some of them are just really
38:28
excessive with it and it's like OK.
38:31
Like Maria Sharapova. Oh, tennis.
38:33
Like that kind of thing. Sorry.
38:35
Sure. It's just I don't, I personally
38:39
not, I didn't want to go over there are.
38:42
You are you too young for the Maria Sharapova reference?
38:44
No, I understand. I understand it and I get.
38:47
It make sure. I get it.
38:49
Yeah. Yeah.
38:50
I'm just not. I just don't.
38:53
It makes me feel weird. OK, fair.
38:55
That's fine. That's fine.
38:56
I get it. If it's helping you power
38:57
through it, more power to you. But.
39:01
Yeah, but people do do it excessively.
39:02
I don't really. Hardly ever.
39:04
Yeah. I don't ever grunt in my
39:05
training and I lift more than most people there.
39:07
Never. I've ever talked down on people
39:08
working out, trying to better themselves, but it's like I
39:12
right now I think you're trying to call the attention.
39:14
Yeah, yeah. From the entire gym to you.
39:17
I'm not, I'm not sure. So that's.
39:19
No, we do. We do agree there.
39:20
Yeah. I don't really grunt.
39:21
I don't. I don't know why we have to
39:23
grunt that much. But there are some grunters in
39:24
here and I'm not gonna hate on them, OK?
39:26
Keep coming in and keep grunting.
39:27
Just don't complain. And we don't change a program,
39:29
folks. OK, All right, go on.
39:32
OK. I want to move to awareness and
39:34
feedback that kind of goes off and plays with it.
39:37
So not tracking your progress, whether that's logging your
39:41
weights, your top set, so logging 6 things a day or your
39:47
your diet, your sleep, all of those, your hydration, things
39:51
like that. And so without that feedback of
39:54
seeing how you're progressing, you assume that nothing is
39:57
working. And it's like, well, if you're
40:00
actually tracking it and you're watching it and keeping an eye
40:02
on it, you can see where those weak points are.
40:06
And if you fix those, figure that out, you'll start to move
40:10
more. Correct, you might.
40:12
Want to just quit and then lack of self reflection.
40:21
Pause for effect. Go on.
40:23
Well cuz I mean I feel like a lot of people don't do that
40:26
actual full self reflection and like they're not 100% honest
40:34
with themselves. Another cause for a fact.
40:40
OK, All right. Yeah, Yeah.
40:41
Well, I'm trying to figure out how to really word it, but if
40:47
you're not reviewing what's working?
40:48
If you're not seeing where you're making the same mistakes,
40:52
you're not going to have any growth like in the gym and just
40:56
as a human. So that one's kind of a very
41:00
broad one. Yeah, but hold yourself
41:04
accountable. To, if you, I'm sorry, go.
41:07
On just with what you say, like I'm going to go to the gym twice
41:12
a week for 30 minutes and I'm going to track my protein.
41:15
Yeah, yeah. Hold yourself accountable and if
41:18
you don't reflect on that, how did you do that way?
41:20
Why did I know? Yeah, yeah, yeah.
41:21
Why did I know Yeah, yeah. How?
41:22
Did I feel that weak? So yeah, that's my no, it's all
41:26
valid. Yeah.
41:26
I actually used to do much better with this, like the self.
41:29
A lot of these psychological pieces were things that I've
41:31
mastered probably from 2020 to 2022.
41:34
And now, like, how would I phrase it, it's like some of
41:38
them are starting to go out the window, at least in terms of,
41:40
like, me taking the time just to sit there and breathe and think
41:44
for myself because I feel like I just keep getting busier and
41:47
busier. It's just my perception of this
41:49
world that we live in. But like, I think the good thing
41:52
that's working for me is I I have pretty good systems in
41:55
place. Like you said, you default to
41:56
your systems when you're like, under stress and there's too
41:58
much going on. So like, yeah.
42:01
I think, again, like trying to take all of this on and fixing
42:04
all of this at one time. Yeah, yeah, It's going to burn
42:07
you out. So it's like pick and choose
42:09
which ones are going to stick and keep with you.
42:12
Yep. All right.
42:14
Last one I think. Right.
42:17
Yeah, I think we hit we. Hopped around a little bit we.
42:19
Have we have just your physical lifestyle friction, so the
42:23
friction that you experience interesting.
42:25
Just which physical did you lifestyle?
42:29
Did you make these? Did you?
42:31
I sat at my computer one day and I was just like, OK, And I, I
42:34
made these these bold points. You didn't ChatGPT it.
42:38
No. So like what?
42:39
What things it's? Now friction.
42:42
It's just like, OK, your identity and mindset, that's
42:44
something that harms it. Your motivation and decision
42:48
systems? That harms it.
42:49
Your environmental, social influence, emotional and mental
42:52
load, physical. I like the term friction.
42:56
And I think I get into it here. Maybe not.
42:59
Maybe I already blew past it. Yeah.
43:01
Yeah. But so your sedentary lifestyle
43:05
outside of the gym, so movement done only in your workouts
43:08
ignores the other, let's say, 16 hours that you're awake type of
43:14
thing. And this is something.
43:16
So now I have a desk job so I can speak on this.
43:21
Yep, exactly. Yeah.
43:22
So yesterday, Friday I didn't go to the gym in the morning I was
43:26
here and at the end of the night I had 14,000 steps and I worked
43:32
9 hours at a desk job. All right, well.
43:36
So I left, I left the gym here, I think I had about 2000 steps
43:40
after walking around doing the session.
43:44
And then I got to the office and I was able to get 11,000 steps.
43:49
Well, OK, I'll say 10,000 there 'cause I was walking around
43:53
afterwards. How?
43:54
A break every 30 minutes or what are you doing?
43:57
I have a walking pad. OK, Yep.
43:59
So, but, but, but I will say so yesterday was the first time
44:03
I've actually used my walking pad in a while there.
44:07
And this entire week I have gotten at least 11,000 steps
44:12
while at work. Yeah, yeah, yeah.
44:14
Because I'm, I'm getting up, I'm moving, I'm walking, walking
44:18
around. I'm not just sitting at my desk.
44:23
But I will advocate for people who feel like it is hard to get
44:28
steps in an office job. I got a walking pad on Amazon
44:32
for $100. I shipped it straight to the
44:34
office. It lives there.
44:37
It's great. It's.
44:38
Great and all Nana Nana just got one it's like 70 bucks yeah,
44:41
yeah, they're. Yeah, all of the attorneys are
44:43
walking by me and they're like, how can you actually work on
44:46
that thing? Like maybe I should get one.
44:48
I'm like, yeah, yeah, yeah. Obviously the first day using
44:51
it, it was a little like weird, cuz I'm like, how am I supposed
44:53
to like type on this while moving?
44:55
Well, you're not at a running pace.
44:57
Like, yeah, just do I think my like when I'm at the gym and I'm
45:00
walking on the treadmill, my, when I set the treadmill to is
45:03
like 3.1 to 3.5 is like my walking speed.
45:07
I'm not walking at that speed when I'm working and writing
45:09
emails and things like that. Like it's at 2.4.
45:13
It's like barely moving, but I'm not sitting down.
45:16
Yes. And so it's only I'll only do
45:18
like 10 minute bouts of it. Yeah.
45:22
So it's like just 10 minutes when it's a little bit slower.
45:24
Nobody needs me. There's no fire to put out
45:27
anywhere in the office. Yep.
45:28
And I'm just walking on it. Yeah.
45:30
And it's been, it's so much game changer.
45:33
Yeah. And that's so Monday I got
45:37
11,000 steps, Tuesday 11,000, Wednesday 11,000, Thursday only
45:42
10,000 and then yesterday 13,000.
45:46
What's your, what's your like, current fitness goal you're
45:49
trying to improve on? Come on, say it.
45:52
Say the real thing. Well I am just trying to
45:56
continue being consistent in the gym and doing regular lifting
46:01
things. Not sure if I should actually
46:04
say my real goal. Say the fucking real thing.
46:08
Because I got down. Because I'm always, you know, in
46:12
my 26 years on this earth, which I know I'm young, but I think
46:19
the lowest I've always been the bigger girl like, and so I know
46:24
females understand this, but it was like in basketball at when I
46:28
was in fifth grade, they're like, oh, you're bigger.
46:31
You should be post. It's like, well, one, why are
46:34
you saying that to a fifth year old or 5th grade girl?
46:36
Like that's but I had never for like my if we're talking Bmis,
46:44
which I hate the BMI scale. OK, I think it's stupid but at
46:50
my height I should be 20 lbs Wait.
46:57
So what do you? What do you 5 What are?
46:58
You 5-6 than I am yes OK and I I was at I think I I was at 1:30
47:05
so I'm I'm always consistently like 15155 like I'm always
47:09
sitting in that range. I do know that I have more
47:12
muscle than my age, so I do understand that and also weighs
47:20
more than fat. So I gave myself the goal of £20
47:25
just to see how much body fat I can actually shred because, and
47:30
this is where I might get a little bit too Gen.
47:33
Z right now. But right now this big movement
47:37
is happening where people I'm not they're saying that like
47:41
skinny is coming back into it's, it's a trend.
47:46
And people right now like Jim, the influencers that I'm
47:50
watching on TikTok are just outraged that women are trying
47:53
to lose weight and like, you shouldn't conform to what
47:56
society is doing. And they're using the example of
47:59
these. I don't want to say the name,
48:03
but I feel like everyone will know.
48:05
But all of a sudden these these movie stars that are all of a
48:07
sudden like £100 lighter and just look not healthy.
48:12
Yeah, yeah. And I think they're using that
48:14
as like, oh, no, you shouldn't try to be skinny.
48:16
Like you should take up space. You should be strong, you should
48:19
be whatever. I've always been taking up space
48:23
and being strong and I've never actually stuck to something to
48:28
lose body fat. OK, this is so interesting.
48:32
OK. So what I'm trying to do is lose
48:36
as much body fat as I can. And I, I have been lifting for
48:41
almost a decade now. I'm, I'm very, my eating is not
48:46
dysregulated. It's not, I'm not, you know,
48:49
having. Yep.
48:51
Eating issues and I am in a strong enough mental state to be
48:58
able to push myself to this limit because it is like I'm
49:03
borderline trying to hit a peak week.
49:07
I was going to say yeah. Bodybuilding that type of.
49:09
Thing this makes sense now because you look pretty fucking
49:12
shredded like because OK, so that is the actually the goal.
49:15
That is the goal, just to be really shredded.
49:17
Really lean. It's because I've never done
49:20
that before. It's not because I'm looking at
49:23
all these women and I'm like, oh, I want to weigh less.
49:25
I don't feel comfortable in my skin.
49:26
Like, no, I'm I'm totally comfortable, but it's just like
49:29
this is something that I've never actually done one before
49:32
and I've never actually stuck to something like this before.
49:34
So it's on my own like mental kind of game of I'm actually
49:38
going to try to do this because I've never actually stuck to
49:41
something for more than, you know, a month at a time before.
49:45
And it's like, now I'm actually going to see how fucking hard I.
49:48
Can go, can we? Can we go into more very
49:50
specific details for a few minutes because we have some
49:53
clients, yeah, we have some female clients who would really
49:55
love this. I like that.
49:56
I don't know if they have time to listen to the whole like, so
49:59
I think they're like the really busy ones who maybe don't even
50:01
listen to the podcast, but like, OK, so and actually, no, I
50:04
shouldn't even say that. There's a there's a lot, there's
50:06
a lot of people that would be interested in this.
50:08
OK. So do you have a specific goal
50:11
body fat percentage you want to get down to?
50:13
I don't because I haven't actually checked in with myself
50:17
yet. So I still have.
50:20
And it's because every time I do, I want to, I get into the
50:23
gym and like I'd already drank some of my smoothie and drank my
50:27
water and I'm like, well, I don't want that little bit to
50:30
mess with my numbers. So I don't even know where I'm
50:35
at currently. And so I need to get that done
50:38
soon. But I don't think I have like a
50:40
set goal. It's going to be how or like set
50:43
number. It's just gonna be how I how I
50:46
look and how I feel. OK.
50:48
That's what I'm basing on. Yeah.
50:49
And so it's not a body weight number either.
50:51
It's. Just no.
50:52
And I'm just using the example of £20 because when I was at my
50:57
leanest back in 2020, I was at like 130 lbs, but I didn't have
51:03
the muscle that I have today. Yeah, yeah, yeah.
51:05
So I say the 20 lbs, but I don't, I don't think that I
51:09
could actually like healthfully lose 20 lbs and not lose the
51:15
muscle that I've been working on for a decade, right?
51:18
So. I don't think so either.
51:19
So, OK, so like, yeah, so you're 5 foot 6.
51:22
And what does the BMI chart say? That a healthy BMI?
51:25
Keep in mind, BMI for most listeners is kind of bullshit.
51:27
We don't like it. But what does BMI?
51:28
What does BMI say you should weigh?
51:31
I think it's like 1/3 I I think it's like 135.
51:36
Or. Something like.
51:37
That so that would be a healthy view about.
51:39
Now, yeah, and that's not taking into account muscle, physical
51:42
activity, my gender, all of those things.
51:44
So that's I don't use this stupid biometric.
51:49
It's not even a biometric but I just I don't use it.
51:51
Yeah, and your lean body mass is probably, I would say at least
51:56
like 110, at least 110 lbs. And that's, I still hang on to
52:02
one of the first times I ever did an in body scan.
52:05
It was when I was in college and I, you know, got it on the thing
52:08
and I had the Anytime Fitness trainer telling me all these
52:11
things and he was giving me what my numbers should be.
52:16
And then when the thing printed out, he looked at it and it was
52:19
that the basal metabolic rate. And he was just like, holy shit,
52:24
I was like what? And he's like your BMR is almost
52:29
1500 and like for a woman that's not.
52:32
Usually it's like 12. It's not normal.
52:34
Like whatever, it's high, it was higher.
52:37
And I think at that point that is when I in my head I was just
52:40
kind of like, oh, so like I'm actually doing something right.
52:44
But I had been already lifting for four years at that point,
52:48
so. OK, Yep.
52:51
And so like, yeah, I guess where I was going with that all too
52:53
is, you know, so OK, right now you're at a stage where like the
52:56
leanest, OK, I don't know your exact numbers, but like with
52:59
your, with your muscle mass, probably like the lightest body
53:03
weight you could have and still be healthy would be like 135,
53:06
you know? I don't know.
53:07
Yeah. Yeah, and I know that like I, it
53:10
is really like I'm, I'm not, I don't use, I don't use the scale
53:15
cause again, I don't, it doesn't, doesn't tell me
53:17
anything other than just how much I weigh, but it doesn't
53:20
tell me how much muscle I have. Yeah, versus fat.
53:24
And so that's where I mean, I think it's been what, 2 weeks
53:29
now of being like super consistent and cognizant of my
53:34
diet, fitness steps, things of that.
53:37
And now, right now it's just like the water weight that's
53:40
happening. Yeah.
53:41
So I think I I started it at 1:55 and this morning I think it
53:45
was like 146.2. When did you start?
53:48
And this was when was it 155? January 1st Wait, you're.
53:55
Telling me you lost 9 lbs in nine days.
53:57
Well, so this is where water weight kind of.
53:59
Yes. And it was also, yes.
54:01
So I weighed myself the morning of the first where I had done a
54:05
lot of drinking and eating and all of that the night before.
54:10
And so, yeah, I was heavier, but that's because I had a bunch of
54:13
shit in my system and it was, I think it was two days after that
54:18
it was already down to 152. So.
54:20
And that's where it was like, OK, because that's what I think
54:22
I was normally, but I just, I weighed myself at, I'd say a
54:27
good time to be like, oh, look at all this weight I've lost.
54:30
Yeah, yeah. No, you just flushed all the
54:32
crap you ingested yesterday out like no, but yeah.
54:37
How much are you eating? I think I'm supposed to be, it's
54:42
my macros for like 1700, something like that, 1700 lbs.
54:46
But I haven't like I'm going to be honest.
54:48
Like I, I know that I eat decently well anyways, so I
54:53
don't, I haven't been using a food scale and things like that.
54:57
I'm going to use that for kind of my final push type of moment
55:02
where it's like I actually need to watch this carefully.
55:07
But I have like my smoothie in the morning is like 500 calories
55:10
and 60 grams of protein and it's spinach, carrots, blueberries,
55:16
pineapple, my like fair life milk.
55:20
Yep. What else do I put in there?
55:22
It's. A lot of interesting stuff.
55:23
Hold on, two Greek yogurt cups. Like sweet.
55:28
And salad. No, I'm telling you, my sister
55:31
made fun of me when she saw me. I was putting carrots in my
55:34
little smoothie thing. And she's like, what are you
55:37
doing? Yep.
55:37
And I made the smoothie and I'm like, taste it.
55:39
Like tell me you taste the carrots in there.
55:41
And she's like, I mean, no, yeah.
55:43
Like. And then she also said like,
55:44
just tastes really healthy. Like, yeah, because it's
55:48
spinach. It's it's Whole Foods, like a
55:50
crazy concept. But why I do that is because
55:53
like I don't like, I'm not going to sit down with a bag of
55:56
carrots and just like munch, that's kind of hypocritical
55:59
because now I do, I have up, I have my my mini cucumber and
56:03
then carrots and like celery or something else like mid morning
56:08
at the office. But it's just like an easier way
56:11
to get some veggies in and you don't taste it.
56:14
And honestly, carrots are they naturally have sugars in them.
56:17
So it's like put a cup of carrots in your smoothie.
56:20
You'll never know. Like I'm I'm so serious.
56:23
Huh. OK.
56:24
Cool. I've been doing it for so long
56:25
and I just think I put like 5 carrot, five baby carrots in
56:29
there. Just don't even taste it.
56:30
Don't even taste it. So and then yeah, I have my
56:34
little veggie thing, so I don't know how many calories are in
56:37
that, but Yep, it's vegetables. They're all Whole Foods.
56:40
And you are you're trying to be in a deficit.
56:42
You're trying to yeah, OK. And so like so that sorry if you
56:46
were to eat the 1700 that is that is a deficit for.
56:50
You right, it'll still be a deficit.
56:51
Yeah, because I think it said my maintenance was and This is why
56:54
I want to actually do the in body and look at it.
56:58
But I think it said like my maintenance was like 2100
57:00
calories, which I'm like because I don't like, I have been being
57:05
cognizant of my diet and trying to eat healthier.
57:08
And I'm like, there's no way that I've been eating like 2100
57:11
calories consistently. But then it's like, well,
57:13
actually, no. When you factor in the drinking
57:15
and the Domino's Pizza and the burgers from whatever, like, no,
57:20
actually that checks out. Yeah.
57:21
It's the classic. Yeah.
57:22
That makes sense because I wasn't necessarily gaining
57:24
weight. I just didn't feel great.
57:26
Yeah. Doing that.
57:27
So. Yeah, yeah, yeah, A. 100% I kind
57:31
of want to see you go on the in body.
57:32
I just want I just want to see it.
57:33
And I was like, let's see where we're.
57:34
At and I already had my smoothie.
57:36
Today, oh see, now you're doing now you're doing the thing that
57:39
every client does like. Well, no, I can't do it today
57:42
because I I'm. Doing it tomorrow because my
57:44
Anytime Fitness has an in body and now that I know how to work
57:47
these things I'm going to do it. Myself, I don't care.
57:50
That's fair, that's fair. I.
57:51
Don't care if the trainer man comes out and tries to talk to
57:54
me, I'll be like, listen buddy, I know.
57:57
That's fair, That's fair. What did we miss on the list of
58:02
stuff? So we talked about the sedentary
58:05
lifestyle, poor hydration, sleep diet.
58:07
Hydration hurts energy, appetite control, sleep hurts recovery
58:13
and building and diet is just obvious posture and movement
58:20
mechanics. So I think this one's kind of
58:22
fun 'cause it's like if you're lifting with bad form and you
58:26
don't have like the mobility to do certain things, like it's
58:30
gonna cause friction in your workouts and it's gonna, you're
58:33
gonna hurt more afterwards type of thing.
58:37
And then this is where this is where the T Swift coat comes
58:40
out. And it's so convenient now that
58:42
this is the last thing. But so my block is time
58:46
management. And so without planning, habits
58:50
constantly get forced out and other things come over it.
58:54
And so the T Swift quote, it's coming from the song mastermind
58:59
in the Mid Midnight's album. She says if you fail to plan,
59:04
you plan to fail. Can can I say something that's
59:09
gonna piss off the Swifties in the audience?
59:12
Careful who you're talking to, who's sitting right across from
59:14
you and you just said it was shredded.
59:16
I, I, I said there you go. Flex, flex.
59:19
No, I'm giving you that. Cocking my fist.
59:21
Oh, to punch me. I see.
59:22
OK. I thought that was a flex.
59:23
That's fine. Yeah, yeah, yeah.
59:25
We don't flex that sort of fitness Phil doesn't like.
59:28
That, yeah, right. We definitely do.
59:31
I don't think that Taylor Swift was the first person to come up
59:34
with that. No, absolutely not.
59:35
No. And not.
59:36
I'm not had to say it. I'm just saying I caught it in
59:39
one of those songs and I was just kind of like, you know
59:41
what, Like you're right. Like if you fail to plan, if you
59:45
fail to have something in place, you're planning on failing.
59:48
And I'm like, damn, OK. I agree with it.
59:52
I agree with it. Yeah, Yeah.
59:53
I don't think. I don't think Taylor Swift came
59:56
up with that and trademarked it, but she did say it and I did
59:59
catch it. And I was like, you know what,
1:00:01
This blonde lady might be onto something.
1:00:04
She definitely is, yeah, yeah. Just had to throw that in there
1:00:06
'cause I know that some of the the folks who listen to this are
1:00:09
gonna be like, there's no way that trailers.
1:00:10
I just had to be a little bit of an A hole towards T Swift there.
1:00:13
It's fine. She has way more money and fame
1:00:15
and prosperity and Travis Kelsey than any of us could ever
1:00:18
possibly imagine. Are they still together?
1:00:20
Is that the thing I thought maybe were getting married?
1:00:22
I don't know the deal. Chiefs are out of the playoffs,
1:00:24
so. She's old news.
1:00:25
Thank God I said that to one of the clients in small group was a
1:00:30
big Chiefs fan. OK, well you can tell me after.
1:00:33
We probably shouldn't mention the name of the way.
1:00:34
Right. I was going to and I'm like,
1:00:35
probably not, no, but big Chiefs fan.
1:00:38
And for the last, I guess three years, two years that I've known
1:00:42
him, they've been in the playoffs since.
1:00:44
I always been like smug about it.
1:00:46
And I was just like, yeah, mom, mom, mom.
1:00:50
Yep. Packers, Packers, Bears later
1:00:51
today. Packers.
1:00:52
Bears go. Pack go.
1:00:55
Should we be done? I don't know what else.
1:00:57
I think, oh, I've got 4 sentences that I feel just kind
1:01:04
of pull all of this together, that we can leave it on, do it.
1:01:08
And that. So mindset sabotages action,
1:01:13
Environment shapes habits, stress strains motivation and
1:01:18
friction slows consistency. Great.
1:01:22
Yeah. So fix your mindset, fix your
1:01:25
environment, try to try to fix your stress and find your
1:01:31
friction points. Like find where you're not able
1:01:34
to push forward and figure it out.
1:01:38
And we're here to help. Hell yeah.
1:01:39
Yeah. 952-900-7224 Do it right here.
1:01:44
No. All right.
1:01:47
Hell yeah. Anything else?
1:01:50
I think, I think we hit it all and then some, OK.
1:01:53
Sweet. Well, thanks, Coach Maddie.
1:01:56
Thank you guys for listening. Talking soon.
1:01:59
All right, see you soon. Peace.