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The Simple Secret To Long Term Fitness And Nutrition Success · Your Strongest Body

• 0:08
  Speaker 1: You are listening to your Strongest Body.
• 0:11
  Speaker 1: Hi, I'm Betsy Foster, a certified strength and conditioning specialist and certified nutrition coach.
• 0:17
  Speaker 1: I've worked as a personal trainer for over a decade, helping people build strength, speed, muscles, as well as a deep appreciation for their bodies and confidence that helps them live their life to the fullest.
• 0:29
  Speaker 1: Now I'm sharing what I know with you fitness, nutrition and all the deeper stuff to help you discover your strongest body.
• 0:37
  Speaker 1: Hello, hello, welcome to another episode of your Strongest Body.
• 0:50
  Speaker 1: I am so happy to be here with you.
• 0:52
  Speaker 1: I am so happy to be chatting as we do.
• 1:02
  Speaker 1: I hope you're having a great day so far.
• 1:03
  Speaker 1: Today is going to be a quick episode, short, sweet to the point, because I think this is a concept that doesn't need a ton of time, but it really bears repeating, and that is fitness and nutrition.
• 1:15
  Speaker 1: Results are simple but not easy, and once you grasp that concept as fully as possible, you will start to shift your perspective enough to see the results that you want to see.
• 1:34
  Speaker 1: And what do I mean by that?
• 1:35
  Speaker 1: Fitness and nutrition advice, fitness and nutrition tips and tools.
• 1:41
  Speaker 1: They are simple and, honestly, the more simple they are, the more effective they are.
• 1:47
  Speaker 1: So we like to overcomplicate things because in so many instances, we are struggling with seeing results, and so when we are struggling, we constantly sort of question am I doing enough?
• 2:01
  Speaker 1: Am I doing enough?
• 2:02
  Speaker 1: What do I need to do?
• 2:03
  Speaker 1: What's the hack?
• 2:04
  Speaker 1: What's the hack?
• 2:04
  Speaker 1: We're in a real sort of hack-oriented culture, and the truth is, when it comes to effective fitness and nutrition advice, simple is what works, and in all the years, in all the research, in all the things that we have gathered over time, we continually learn that the simple things are the answers.
• 2:32
  Speaker 1: We learn that the extras are really just that they're extras.
• 2:37
  Speaker 1: They are dial movers.
• 2:40
  Speaker 1: For the 99th percentile of people who have made this their entire life, and then for the average individual, the simple stuff is exactly what works, and what I mean by that 99th percentile is of like, if you are training and eating in a way that it is your entire life, you might benefit from the sneaky tricks on nutrient timing, or you might benefit from the angle of the joint at a slight difference, or the special rep scheme that is really going to change things for you, but in most cases, the simplest solution is going to be the most effective and those little dial movers aren't going to make enough of a difference, especially if we're not doing the simple things first.
• 3:34
  Speaker 1: So that's a good lens to look at what you're consuming in terms of fitness and nutrition information.
• 3:42
  Speaker 1: If it feels like it's overcomplicated, if it feels like it's got a lot of extra fluff to it, you're probably right and we want to get to that really the core of what it is we're trying to do.
• 3:56
  Speaker 1: The very simplistic isn't the right word, but in some ways it is.
• 4:02
  Speaker 1: It's really the most straightforward, it's the most essential pieces.
• 4:07
  Speaker 1: Now, just because the concepts are simple, just because what we need to do is simple, does not mean it is easy.
• 4:17
  Speaker 1: Really, getting results is hard, and here are the reasons why it's hard One it's hard work.
• 4:24
  Speaker 1: There is nothing that is going to change for you that is not going to require effort, and I hate to be the bearer of bad news.
• 4:32
  Speaker 1: I'm a person who wants you to find joy in your life.
• 4:36
  Speaker 1: I'm a person who wants you to not stress about things.
• 4:40
  Speaker 1: I also want you to realize that it is going to get uncomfortable, or it has to get slightly uncomfortable, it has to get effortful in order for you to see results, and so if that is something that you're not interested in, you might just change the expectations for yourself about what you can look forward to in the future and in terms of results.
• 5:04
  Speaker 1: But it is not easy, it has to be effortful, it has to be hard, it really does, or nothing changes.
• 5:12
  Speaker 1: And then the other part of the it's not easy is that, even though we have these really simple concepts, we do not live in a vacuum.
• 5:21
  Speaker 1: We do not live without other circumstances, we do not live without other priorities or needs or life requirements, and so the implementation of these simple concepts is very difficult.
• 5:38
  Speaker 1: It really is.
• 5:40
  Speaker 1: It requires a ton of pre-planning and if you've heard me speak on this podcast before, you have heard that proactive nutrition, proactive planning in terms of your workouts and your fitness are essential for being able to create consistency and find results.
• 5:57
  Speaker 1: But it really does.
• 6:00
  Speaker 1: It takes a lot of work to make it work in your life and that eventually gets easier because you have weaved it in and it becomes more of a habit.
• 6:12
  Speaker 1: There is an element of that that gets easier, but it never goes away the negotiating your time, the negotiating your priorities that never goes away.
• 6:23
  Speaker 1: Even the fittest, most consistent individuals, you see, are constantly making choices that put them in a position to achieve those results.
• 6:34
  Speaker 1: Now, again, what I'll say is that you have to be the decider.
• 6:38
  Speaker 1: You have to be the person who determines what your priorities are and then, when you decide those priorities, you can kind of look at that compared to what do you think you'll be able to achieve results-wise, if you can only make two workouts a week work, that is amazing.
• 6:57
  Speaker 1: You are going to see benefits.
• 6:59
  Speaker 1: You are going to feel benefits in terms of your mood, your energy.
• 7:04
  Speaker 1: You can probably increase strength over time.
• 7:07
  Speaker 1: You can probably change your body over time.
• 7:09
  Speaker 1: It is not going to happen overnight and it is not going to be drastic and or like wildly different.
• 7:19
  Speaker 1: There are going to be a lot of big wins and those might be really big in the beginning, but then they're going to kind of trail off.
• 7:27
  Speaker 1: If you can't add more on, that's okay if that's what you want to do.
• 7:31
  Speaker 1: If you reach a place that you want to maintain, you likely don't have to make as many workouts happen.
• 7:38
  Speaker 1: But if you want more noticeable results, if you want faster results, then you have to devote more time.
• 7:48
  Speaker 1: That's the simple part.
• 7:49
  Speaker 1: Now the not easy part is going do I want that?
• 7:54
  Speaker 1: Can I fit that in.
• 7:56
  Speaker 1: Is that reasonable for me and for some yes, and for some no, and we can do this without extremes, but we can't.
• 8:05
  Speaker 1: I really believe that you can reach big goals, have a really great fitness and nutrition program habit and still live a really fulfilling life that is not overtaken by your fitness goals.
• 8:23
  Speaker 1: You are not sacrificing your life for this.
• 8:26
  Speaker 1: You are prioritizing sometimes.
• 8:28
  Speaker 1: You're having to make choices sometimes, but you're not sacrificing.
• 8:32
  Speaker 1: I believe that's possible, but sometimes it's more than you think it is and it's going to take time for you to be able to incorporate that in your lifestyle if it's not what you're doing now.
• 8:45
  Speaker 1: And that is not always easy.
• 8:47
  Speaker 1: It is not always easy to have to change the plan midweek.
• 8:54
  Speaker 1: It is not always easy to squeeze in the workout when you just don't feel like doing it.
• 9:00
  Speaker 1: You have autonomy.
• 9:01
  Speaker 1: You can choose what you want to do, but if you don't do it, it isn't going to necessarily move the dial.
• 9:07
  Speaker 1: If you do do it, it is.
• 9:10
  Speaker 1: It just might not be easy to get it done, and those are the things that you really have to understand about this process and just sit with it and then you can decide how much, how hard, you want to push.
• 9:24
  Speaker 1: That's really your choice.
• 9:26
  Speaker 1: You can also realize that there are going to be phases of life where you are able to push a little more.
• 9:46
  Speaker 1: Can you reach more big goals when you are retired?
• 9:49
  Speaker 1: Can you reach bigger goals when you are retired?
• 9:50
  Speaker 1: Can you reach bigger goals when your kids are in middle school?
• 9:53
  Speaker 1: Can you reach bigger goals before you've had children?
• 9:55
  Speaker 1: Can you reach bigger goals when you are getting a really full night's sleep?
• 10:01
  Speaker 1: These are things to be realistic with yourself about and understand that it is simple.
• 10:10
  Speaker 1: It really is simple, and that might be the frustrating part to yourself because you might be sitting there going like I get it.
• 10:17
  Speaker 1: I know what I have to do.
• 10:20
  Speaker 1: The implementation, the making it happen and the effort that it takes is not easy.
• 10:27
  Speaker 1: Simple but not easy.
• 10:30
  Speaker 1: So you have to put things in place to make it a little easier for you to take some obstacles away and you have to congratulate yourself for every little step you make, because it isn't easy.
• 10:44
  Speaker 1: You are working hard for this.
• 10:46
  Speaker 1: You are working hard for this.
• 10:48
  Speaker 1: You got to get realistic with yourself.
• 10:50
  Speaker 1: You've got to check in regularly and go am I giving it all that I want to give it?
• 10:53
  Speaker 1: But you've got to recognize that it's not easy.
• 10:58
  Speaker 1: And if you see people who look like they're making it look easy, it is probably because they have put so much work in and they enjoy it that they are making it look easy Because it's not.
• 11:17
  Speaker 1: It's not easy.
• 11:19
  Speaker 1: It never becomes effortless.
• 11:24
  Speaker 1: If it's effortless, it's not making any change.
• 11:27
  Speaker 1: So just keep that in mind too.
• 11:29
  Speaker 1: We love to do the compare thing and say, like, oh, how do they figure it out?
• 11:34
  Speaker 1: We can look to other people for some ideas in terms of, like what kinds of behaviors do they prioritize in order to make that happen?
• 11:45
  Speaker 1: But let's not pass judgment in terms of thinking that some people just get it easily, because I imagine I like to imagine that everybody is working as hard as possible and I like to imagine that everyone is doing everything they can that day for themselves and to show up to you as best they can, and some days it's not great.
• 12:13
  Speaker 1: But we got to believe that people are working hard and the only thing you can do is control what you do.
• 12:22
  Speaker 1: So take those simple concepts and then do the hard work of implementing them in your life and remove as many obstacles as you can and realize that it's going to take time and that it's never going to be perfect, but you can chip away with each and every little action you take.
• 12:46
  Speaker 1: All right, See, I said that was short, short, sweet.
• 12:49
  Speaker 1: I want you to think about it, I want you to mull it over.
• 12:51
  Speaker 1: I want you to ask me any questions.
• 12:53
  Speaker 1: You know where to find me my email is Betsy at BeFosterStrongcom, or you can send me an Instagram DM at Foster underscore strength.
• 13:03
  Speaker 1: As always, I am so grateful for your time and that you would listen to me.
• 13:09
  Speaker 1: I hope you go out there and achieve all of those big goals you have and until next time, go build your strongest body and I'll talk to you later.
• 13:20
  Speaker 1: Bye.