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Clydesdale Media Weight Loss Journey - The Ups and Downs of Life! · Clydesdale Media Podcast

• 0:00
  Welcome to the Clydesdale
• 0:01
  Media Weight Loss Journey,
• 0:03
  where Scott does his weekly
• 0:05
  check-in with nutrition
• 0:06
  coach Cheryl Nassau every
• 0:09
  week live on our YouTube channel.
• 0:14
  Make sure you like and
• 0:15
  subscribe and hit that
• 0:17
  notifier so you'll first
• 0:18
  know when new episodes come out.
• 0:22
  Sit back, relax, enjoy the show.
• 0:30
  What is going on, everybody?
• 0:31
  Welcome to the holiday
• 0:33
  edition of the Clydesdale
• 0:35
  Media Weight Loss Journey.
• 0:37
  As I was off work today and
• 0:40
  able to easily schedule this today.
• 0:42
  Yesterday was insane with
• 0:45
  everything I had going on.
• 0:46
  And I appreciate Cheryl for
• 0:47
  allowing us to move that to today.
• 0:50
  So thank you for joining.
• 0:51
  Thank you, Ken.
• 0:52
  Thank you, Damien, for being here.
• 0:54
  And anybody else who's in the chat.
• 0:56
  Appreciate you all.
• 0:58
  What is going on?
• 0:59
  Yeah.
• 1:00
  No worries, man.
• 1:01
  Like it is what it is.
• 1:02
  We always got,
• 1:03
  got to work around the work schedule,
• 1:05
  you know,
• 1:05
  the full-time pay the bills type
• 1:07
  of a thing.
• 1:07
  Yeah.
• 1:08
  I also had a doctor's
• 1:09
  appointment right when we
• 1:10
  were supposed to go on the air.
• 1:11
  So, yeah.
• 1:13
  So, I mean,
• 1:14
  I know it's not weight loss related,
• 1:15
  but it is relevant to your, your journey.
• 1:18
  I know you're back on antibiotics now,
• 1:20
  but so what was the conclusion with the,
• 1:23
  uh, random sponge leftover?
• 1:25
  Yeah.
• 1:26
  So yesterday was to
• 1:27
  determine if there was any
• 1:28
  damage done internally to
• 1:31
  the nasal passage from that being there.
• 1:34
  Okay.
• 1:35
  And really nothing
• 1:37
  significant damage was done
• 1:39
  other than that there's
• 1:40
  still infection in there.
• 1:41
  Yeah, that just sucks.
• 1:45
  But nothing like no damage
• 1:46
  to the actual structure of
• 1:48
  the nose or the sinus.
• 1:49
  Okay.
• 1:50
  Okay, good.
• 1:51
  Well,
• 1:52
  I'm really proud of you for this past
• 1:54
  weekend.
• 1:54
  I know that you went to the
• 1:57
  Olympic trials with your mom.
• 1:58
  How was that?
• 2:01
  It is one of those experiences.
• 2:03
  It is like a lifetime memory
• 2:06
  that will always be there.
• 2:09
  to be so if people probably
• 2:12
  don't know this in 1986 all
• 2:14
  the way back like before
• 2:16
  textbooks and and and
• 2:19
  pencils uh I actually made
• 2:21
  the u.s swimming nationals
• 2:24
  Um, and that was not an Olympic year.
• 2:27
  It was just nationals in Orlando, Florida.
• 2:30
  Um, I, it was a big trip.
• 2:33
  We went down to do that.
• 2:34
  So now kind of like 40 years
• 2:37
  later going to the U S Olympic trials,
• 2:40
  which is the national
• 2:41
  competition for the United States, uh,
• 2:44
  and seeing the best of the best.
• 2:46
  Um,
• 2:47
  and the cool thing is I got to see the
• 2:49
  event that I swam in high
• 2:51
  school and college, um,
• 2:53
  on Saturday night, which was super cool.
• 2:55
  Got to compare my times way
• 2:57
  back then to what they are today.
• 2:59
  And it's just amazing where,
• 3:01
  where athletics is.
• 3:03
  It was a cool venue, football field.
• 3:05
  They built a pool on the field,
• 3:08
  filled it with fire
• 3:09
  hydrants from outside.
• 3:10
  And then they're going to
• 3:12
  drain it back out.
• 3:12
  They're going to purify it
• 3:14
  all and drain it back into
• 3:15
  the river when it's all done.
• 3:17
  Yeah.
• 3:18
  You got Damien looking for
• 3:19
  some hot photos of Scott.
• 3:21
  From back in the day.
• 3:23
  There are pictures of young
• 3:25
  Scott in Speedos.
• 3:27
  Why didn't they have tech
• 3:28
  suits when I was around?
• 3:31
  There's so much more
• 3:33
  coverage to the tech suits
• 3:35
  they wear today than the
• 3:36
  Speedos we had in the 80s.
• 3:38
  Yeah, it's funny.
• 3:41
  But I mean,
• 3:41
  one of my main goals for you in
• 3:43
  our check-in last week was like,
• 3:45
  You know, when you're out of your routine,
• 3:46
  it's like really hard for
• 3:47
  you to stay consistent with
• 3:48
  your tracking.
• 3:50
  And you tracked this weekend,
• 3:51
  which I was like super happy with.
• 3:53
  And it's really not about
• 3:56
  even if what you logged was
• 3:57
  100 or 200 calories off.
• 3:59
  It's like we've got a ballpark figure.
• 4:02
  We know about where you were.
• 4:03
  It holds you accountable to
• 4:05
  how many times you're eating, you know,
• 4:07
  what little random snacks
• 4:09
  you might be grabbing.
• 4:10
  So I'm happy that you did
• 4:11
  that this weekend.
• 4:12
  So I was really proud of that.
• 4:14
  Yeah,
• 4:14
  we ate a good breakfast before we left.
• 4:16
  I will admit my blood sugar
• 4:20
  dipped right after the
• 4:22
  prelims in the morning
• 4:24
  because it had been from
• 4:25
  breakfast till then since I had eaten.
• 4:28
  And so we rushed to get
• 4:30
  something to eat right after.
• 4:31
  My mom is aware of all that
• 4:34
  kind of stuff and how it
• 4:35
  can affect someone.
• 4:37
  And so we just went and did that.
• 4:39
  Yeah.
• 4:40
  I think that it's so important, like,
• 4:42
  you know, it's hard
• 4:45
  It's hard for some.
• 4:46
  So it's really easy for me
• 4:47
  to remember when I'm going
• 4:48
  to be gone all day to make
• 4:50
  sure I have a couple of snacks with me.
• 4:52
  I call like my ice meals.
• 4:54
  Like I told you.
• 4:54
  Yeah.
• 4:55
  I mean, it was like,
• 4:56
  but when I leave my house
• 4:57
  and I know I'm going to be
• 4:58
  gone from like 7 a.m.
• 5:00
  until who knows when I
• 5:02
  always bring like a protein
• 5:03
  bar or like a jerky stick
• 5:05
  or something just to have
• 5:06
  it just in case an apple, just something.
• 5:08
  So like, just in case.
• 5:11
  Because what if you are like
• 5:12
  so in the moment that you
• 5:13
  don't even want to leave for lunch?
• 5:14
  Like now you have something
• 5:15
  at least to hold you over.
• 5:17
  So it's just a good habit
• 5:18
  for people to get into just
• 5:20
  to always have something if
• 5:21
  you know you're going to be
• 5:22
  gone for that long, you know?
• 5:23
  So there's no downside to doing that,
• 5:28
  you know?
• 5:29
  So bring a little fanny pack.
• 5:33
  They were very restrictive
• 5:34
  in what you could take in.
• 5:35
  Yeah.
• 5:36
  It had to be in a clear plastic bag.
• 5:39
  Yeah.
• 5:39
  You got checked as you went in.
• 5:41
  Well, they got,
• 5:41
  they got clear fanny packs.
• 5:44
  There was no food though.
• 5:45
  Yeah.
• 5:46
  So like, that's the only thing, but I,
• 5:48
  we could have eaten
• 5:49
  something like a protein
• 5:50
  bar on the way in.
• 5:51
  Right.
• 5:52
  Exactly.
• 5:52
  Yeah.
• 5:53
  In the Uber on the way to the venue.
• 5:55
  Yeah, exactly.
• 5:56
  It's just having something with you.
• 5:59
  And then father's day didn't
• 6:00
  do much for father's day.
• 6:01
  Right.
• 6:02
  Yeah.
• 6:03
  I,
• 6:03
  we got back from Indianapolis at like
• 6:05
  noon.
• 6:06
  Um,
• 6:06
  my mom left at one and then I was home
• 6:09
  alone all day.
• 6:10
  Yeah.
• 6:10
  Gotcha.
• 6:11
  My wife and daughter went to
• 6:12
  Pennsylvania spend with my wife's father.
• 6:15
  Um, and it was a bummer.
• 6:17
  I put it in my weekly
• 6:18
  check-in that like my
• 6:20
  daughter didn't even call that day.
• 6:22
  And it was really kind of a bummer.
• 6:25
  Have you talked to her about that?
• 6:26
  I did.
• 6:27
  Yeah.
• 6:28
  Was there a reason?
• 6:28
  Did you just forget?
• 6:31
  Uh,
• 6:33
  Personal.
• 6:33
  Don't need to go into it.
• 6:34
  No, it's not personal.
• 6:35
  I just,
• 6:36
  I don't know how much of it I truly
• 6:38
  believe,
• 6:39
  but she said that she thought I
• 6:41
  was going to be with my mom
• 6:42
  all day and want to interrupt that.
• 6:46
  But if I'm with my mom,
• 6:48
  she can still call.
• 6:48
  Like we can have a two
• 6:50
  minute conversation.
• 6:52
  If I'm being honest,
• 6:53
  it was probably a harmless, oh shit,
• 6:55
  forgot to call dad.
• 6:57
  And that was her coverup story.
• 6:58
  Yeah.
• 7:00
  Yeah.
• 7:02
  But we talked it out Monday
• 7:03
  night and it's all good now.
• 7:07
  Good.
• 7:07
  Awesome.
• 7:09
  So how are you feeling this
• 7:10
  week in terms of hunger, appetite,
• 7:12
  all that good stuff?
• 7:13
  I mean, checking was pretty much standard,
• 7:15
  but I like to always just
• 7:16
  double check with you.
• 7:17
  Yeah.
• 7:18
  No real... Like I'm just
• 7:20
  eating on schedule.
• 7:21
  I'm not like... Yeah.
• 7:26
  I did have like...
• 7:28
  I did have cravings for ramen yesterday.
• 7:30
  So I made ramen and did I, or was that,
• 7:39
  I made ramen and bone broth one day.
• 7:41
  Yeah.
• 7:42
  And I was craving it.
• 7:44
  Yeah.
• 7:44
  I don't know that I saw that,
• 7:45
  but I could be, I might've missed it.
• 7:47
  I know you had some sushi this weekend was,
• 7:49
  which was not normal for you.
• 7:52
  That's like a special,
• 7:53
  that's what I got myself
• 7:54
  for father's day.
• 7:55
  Yeah.
• 7:57
  Yeah, you had that on, I think,
• 7:58
  Father's Day and on Monday too,
• 7:59
  but that was nothing crazy.
• 8:02
  You had a sushi tuna roll
• 8:04
  and a spicy salmon roll.
• 8:06
  I don't remember seeing the ramen,
• 8:07
  but I probably missed it somewhere.
• 8:10
  It might have been today.
• 8:11
  I've been up since 8 doing
• 8:16
  stuff around that,
• 8:16
  and maybe that's what I had for lunch.
• 8:18
  Yeah.
• 8:18
  I don't know.
• 8:21
  There's a ramen noodle out
• 8:23
  that's like a higher protein one,
• 8:25
  but I know you just can't touch that.
• 8:27
  Do you get the top ramen?
• 8:30
  I do, and then I put bone broth in.
• 8:33
  That's what I grew up on.
• 8:36
  I never liked the cup of noodles ones,
• 8:40
  the cup of noodles that's
• 8:42
  like in the cups.
• 8:44
  I didn't like those near as
• 8:46
  much as the one that came in the block.
• 8:49
  So the ones in the cup
• 8:53
  tastes like styrofoam.
• 8:55
  Exactly.
• 8:55
  The, the bricks are,
• 8:57
  but they do make a ramen
• 8:58
  noodle that I see.
• 8:59
  Cause you know, it's cause ramen is fried.
• 9:01
  I think, uh, the noodles, they're like,
• 9:03
  they're cooked and then
• 9:04
  they're fried and then
• 9:05
  they're like reheated.
• 9:07
  Um, they're typically,
• 9:08
  it's typically higher in fat.
• 9:09
  Like your,
• 9:09
  your noodles will have like 10
• 9:12
  grams of fat just in the, the,
• 9:14
  the noodles or whatever.
• 9:15
  So there's a brand I found,
• 9:16
  I forget what it's called.
• 9:18
  Um,
• 9:19
  Halo,
• 9:19
  maybe they make like a ramen noodle
• 9:21
  and they have broths and
• 9:22
  everything to make your own ramen.
• 9:24
  But yeah, I like ramen.
• 9:27
  It's good stuff.
• 9:27
  You know what I, you know what?
• 9:28
  It's funny that you mentioned that.
• 9:30
  You know what I made this weekend?
• 9:31
  Oh, I should celebrate talking nutrition.
• 9:34
  I made homemade wonton soup this weekend.
• 9:39
  Like I made my own little wontons.
• 9:42
  I will never likely do that ever again.
• 9:44
  It was very time consuming, but yeah,
• 9:48
  It came out delicious.
• 9:49
  My mom,
• 9:50
  I've been helping my mom eat
• 9:51
  healthier and she wanted
• 9:54
  some wonton soup.
• 9:55
  And I'm like,
• 9:56
  I can make her like a high
• 9:57
  protein wonton soup.
• 9:58
  So I got some bone broth, got some chicken,
• 10:01
  got the little wheat wonton wrappers.
• 10:03
  I made up a little wonton
• 10:04
  soup and I made it.
• 10:05
  It was really delicious.
• 10:07
  So good little change up.
• 10:09
  Speaking of ramen.
• 10:11
  Yeah.
• 10:11
  I know another question you
• 10:12
  had for me is you said
• 10:15
  something out of the
• 10:16
  ordinary was tasty cakes.
• 10:18
  Yeah.
• 10:19
  Real quick.
• 10:21
  I need to explain myself.
• 10:22
  Yeah.
• 10:23
  No, no, I'm not.
• 10:24
  I'm not going to apologize for it.
• 10:25
  So my wife,
• 10:26
  because she knew my daughter
• 10:27
  didn't call on Sunday,
• 10:29
  went to a mom and pop bakery back home.
• 10:34
  And they make these homemade maple rolls.
• 10:37
  Okay.
• 10:37
  I couldn't log it because
• 10:39
  they don't have anything
• 10:40
  for that mom and pop bakery.
• 10:42
  Yeah.
• 10:43
  So I got as close as I could
• 10:45
  to what it kind of was.
• 10:47
  So it's not a tasty cake.
• 10:49
  It was mom and pop shop bakery maple roll.
• 10:53
  That is one of my favorite
• 10:54
  things in the world.
• 10:55
  I'll be honest.
• 10:56
  It's probably about double the calories,
• 10:57
  but.
• 10:58
  Well, we'll call that what it is.
• 11:00
  It was enjoyable.
• 11:00
  And it was,
• 11:01
  it was my father's day gift for my, yeah,
• 11:03
  for sure.
• 11:04
  Uh,
• 11:05
  it's kind of like when you log a cookie,
• 11:06
  but it's from crumble and
• 11:08
  you recognize that the
• 11:09
  cookie is actually a thousand calories,
• 11:10
  but you log 300.
• 11:11
  Oh, similar, similar, but, uh,
• 11:16
  you log a Dunkin' Donut,
• 11:17
  but you're actually getting
• 11:18
  like the double size to
• 11:19
  what it made me realize, but.
• 11:21
  But yeah,
• 11:21
  I think overall this week's got
• 11:23
  like huge wins with,
• 11:24
  I think the tracking this weekend,
• 11:27
  you know,
• 11:28
  being in a little bit of a funk mentally,
• 11:30
  not a huge one,
• 11:31
  but like the whole father's day thing.
• 11:34
  I know I also mentioned like
• 11:36
  Mondays being not because
• 11:38
  you can't get to the gym,
• 11:39
  but it just has seemed like
• 11:40
  you've been having a hard
• 11:41
  time getting the gym,
• 11:42
  making Monday more of like
• 11:43
  an aerobic thing.
• 11:44
  And I suggested a workout last week.
• 11:45
  Did you end up doing it or not?
• 11:47
  I did.
• 11:48
  Okay, cool.
• 11:49
  How did that feel?
• 11:51
  So it's funny because when
• 11:53
  you look at something on paper,
• 11:54
  you're like, okay, no big deal.
• 11:56
  Yeah.
• 11:57
  And then the first probably 12 minutes,
• 12:00
  I was like, this is really easy.
• 12:01
  And I'm getting a lot of rest.
• 12:04
  And then the last eight
• 12:06
  minutes really sucked.
• 12:07
  Yeah.
• 12:08
  So just so the listeners can know,
• 12:10
  I'm going to make Mondays –
• 12:12
  Like I'm going to kind of
• 12:13
  alternate with like a mono
• 12:15
  Monday and like a kind of
• 12:17
  like a cross finish interval workout.
• 12:20
  So I didn't want to kill you
• 12:21
  with just boring cardio yesterday.
• 12:23
  So I did every – is it already Wednesday?
• 12:26
  I'm thinking it's Tuesday.
• 12:27
  Every two minutes for 20 minutes,
• 12:29
  so 10 sets.
• 12:31
  a 10 calorie assault bike.
• 12:33
  And then on the odd minutes,
• 12:35
  five sandbag cleans on the
• 12:36
  even minute five sandbag thrusters.
• 12:38
  So I know that you have a
• 12:39
  sandbag and you like playing with it.
• 12:41
  So I was like,
• 12:41
  this will be a fun way for
• 12:42
  him to start his week.
• 12:43
  So the cleans were never got hard.
• 12:47
  The thrusters on the last couple of sets.
• 12:50
  Yeah.
• 12:50
  Like I didn't want to pick
• 12:51
  up the sandbag at all.
• 12:52
  Yeah.
• 12:53
  Yeah.
• 12:53
  And my legs were crushed by
• 12:55
  the bike by the end.
• 12:56
  I thought about doing one
• 12:57
  where it was like in a two-minute window,
• 13:00
  do like 15 calories and
• 13:01
  then max rep cleans and
• 13:04
  then max rep dumbbell thrusters.
• 13:05
  I'm like, no,
• 13:07
  anybody doing max rep
• 13:08
  thrusters is just like pain cave.
• 13:10
  It just really is pain cave.
• 13:12
  But awesome.
• 13:14
  Have you gotten to Polaris
• 13:15
  yet this week or are you
• 13:16
  still kind of working with
• 13:16
  the one car situation?
• 13:18
  still working with the one car situation.
• 13:19
  And I got,
• 13:20
  I was up early today unintentionally.
• 13:22
  So I did the, the wad today, uh, which was,
• 13:26
  I did the strength last,
• 13:29
  but the Metcon was three sets.
• 13:32
  So the first one was three rounds.
• 13:34
  Second one was two.
• 13:35
  Last one was one.
• 13:37
  And it was, um, 100, 200, 300, uh,
• 13:42
  Uh,
• 13:43
  so I actually did the a hundred meter
• 13:44
  run and I did bike for the
• 13:47
  two and the three.
• 13:49
  Um,
• 13:50
  and then it was the first round was
• 13:53
  dumbbell snatches,
• 13:55
  which I don't have a dumbbell.
• 13:56
  So I did kettlebell.
• 13:58
  And then the second one was deadlifts.
• 14:02
  And I, but I used to,
• 14:03
  I didn't use dumbbells
• 14:04
  cause I don't have them.
• 14:05
  So I had to use a straight bar, do that.
• 14:08
  And then the last one was lunges.
• 14:11
  And they were supposed to be
• 14:12
  weighted with the dumbbells,
• 14:13
  but I just did them with them.
• 14:15
  So the first round was like
• 14:16
  three rounds of a 100-meter
• 14:17
  run and... It was eight
• 14:26
  dumbbell snatches alternating.
• 14:28
  Then it was two rounds of
• 14:31
  the... 200-meter run.
• 14:32
  200-meter run and...
• 14:38
  My brain is shot today.
• 14:41
  Not the lunges, the other one.
• 14:43
  Ah, shit.
• 14:43
  I know you just said it.
• 14:44
  Now I can't remember.
• 14:45
  Deadlifts, deadlifts.
• 14:46
  Deadlifts, yes.
• 14:47
  10 deadlifts.
• 14:49
  And then the one round was 12 lunges.
• 14:52
  Oh, that's cool.
• 14:54
  Interesting.
• 14:55
  And then the strength was
• 14:56
  Pendlay Rose alternating with RDLs.
• 15:00
  Cool.
• 15:01
  Awesome.
• 15:02
  That sounds fun.
• 15:04
  so I feel like the only
• 15:05
  other thing I mentioned for
• 15:06
  us this week is like we
• 15:08
  kind of took a little
• 15:09
  pressure off the scale like
• 15:11
  I i wanted you to still
• 15:13
  weigh in um and just not
• 15:15
  worry about sharing it but
• 15:17
  she didn't weigh in so yeah
• 15:20
  I was at the doctor I had
• 15:21
  to weigh in but that's not
• 15:23
  even an accurate weight
• 15:25
  Well,
• 15:26
  it's lower than I've been ever on
• 15:29
  this journey.
• 15:30
  And I had stuff in my
• 15:31
  pockets and shoes on and all that stuff.
• 15:35
  So, I mean, I'll weigh in.
• 15:36
  It's not that I have a fear.
• 15:38
  It's just not my focus right now.
• 15:41
  My focus is blood sugar and all of that.
• 15:45
  Why isn't the weight your focus?
• 15:48
  Because I want to just feel
• 15:50
  better and I want to get
• 15:52
  all my health stuff.
• 15:54
  My health markers are my focus.
• 15:56
  So do you understand,
• 15:57
  and I think this is hard
• 15:58
  for people to understand.
• 16:00
  Yes,
• 16:01
  you can be underweight and be diabetic,
• 16:05
  but
• 16:07
  Body fat percentage plays a
• 16:09
  huge factor in things like
• 16:11
  insulin sensitivity, cholesterol,
• 16:14
  and all that stuff.
• 16:14
  It's not really diet that changes that.
• 16:17
  It's the change that the
• 16:18
  diet creates in your physiology,
• 16:20
  if that makes sense.
• 16:21
  So even though the scale
• 16:23
  might not seem like it's a big deal,
• 16:27
  it does...
• 16:29
  make you more insulin
• 16:30
  sensitive or less insulin sensitive.
• 16:33
  People that have excess body
• 16:34
  fat have usually are more
• 16:36
  prone to insulin resistance
• 16:38
  and other metabolic conditions.
• 16:41
  You know, um, it's something that like,
• 16:43
  I don't want you thinking that
• 16:45
  It's a measure of your success.
• 16:47
  Your success isn't, and here's the deal,
• 16:50
  your success isn't even
• 16:51
  determined by changes in
• 16:53
  your blood biomarkers or your weight.
• 16:56
  That's not a measure of your success.
• 16:58
  And something that we're
• 16:58
  gonna talk about today is goals.
• 17:01
  Those are outcomes.
• 17:04
  Those are outcomes of the
• 17:05
  changes you're making and
• 17:07
  allow us to make changes.
• 17:09
  So if the scale isn't the focus,
• 17:12
  You know what I'm saying?
• 17:13
  So like it has to be a piece
• 17:15
  of the puzzle.
• 17:17
  I'm probably not saying it
• 17:18
  in a way that makes sense
• 17:19
  for other people because
• 17:19
  everybody's jumping in the chat.
• 17:21
  And that's, I want to lose weight.
• 17:25
  I'm not trying to not lose weight.
• 17:27
  Right, exactly.
• 17:28
  I'm logging my food and I'm
• 17:29
  doing the stuff I need to
• 17:30
  do and I'm working out
• 17:31
  because I want to lose weight.
• 17:33
  But in my head,
• 17:34
  like I went through this
• 17:36
  big traumatic event and I
• 17:38
  don't want to go through that again.
• 17:40
  Like just five months ago.
• 17:43
  like so my focus is to be
• 17:46
  healthy right not for that
• 17:48
  to happen again right it's
• 17:49
  not that I'm like shirking
• 17:51
  all the other stuff that
• 17:52
  goes with that yes just I
• 17:55
  don't really care what that
• 17:56
  number is I know I know I'm
• 17:59
  losing weight like I I'm
• 18:01
  telling you my clothes are
• 18:03
  dripping off of me right
• 18:05
  now um I scale it to doctor
• 18:09
  it was dramatically lower
• 18:10
  than I thought it was going to be
• 18:12
  Okay.
• 18:13
  But do you understand,
• 18:14
  and this is where I'm asking you,
• 18:16
  this is me asking you as
• 18:18
  not because I expect you to know or not,
• 18:20
  there's no expectation here.
• 18:22
  Do you understand why
• 18:24
  tracking your food is important?
• 18:25
  Why I need to see the scale?
• 18:29
  I understand.
• 18:30
  Yes.
• 18:31
  That you need to see it to know that,
• 18:33
  that you're giving me the right advice.
• 18:35
  But what advice?
• 18:38
  On what I'm,
• 18:39
  what I am eating and what I am doing.
• 18:42
  But why?
• 18:45
  I'm asking you because if
• 18:46
  you don't know the answer,
• 18:47
  a lot of listeners don't know the answer,
• 18:48
  and they're going to learn in a second.
• 18:51
  Why does tracking your food matter?
• 18:55
  So that we have data to make changes.
• 18:59
  And what do we need to change?
• 19:05
  I don't know.
• 19:05
  Okay.
• 19:06
  So the reason I'm asking
• 19:07
  these questions is because this is,
• 19:09
  this is one of the reasons
• 19:10
  why I'm hosting a workshop next week,
• 19:12
  fat loss simplified.
• 19:13
  And I get it.
• 19:14
  You're not all,
• 19:15
  it's not just about fat loss.
• 19:16
  It's about health,
• 19:18
  but a lot of people to get
• 19:19
  healthy need to lose fat.
• 19:20
  Okay.
• 19:21
  That's a blanket statement.
• 19:23
  Call it what it is.
• 19:23
  There's people out there
• 19:24
  that need to lose weight
• 19:26
  and they're confused.
• 19:27
  We talked about this last week.
• 19:29
  Why are people following
• 19:30
  these carnivore diets and all this stuff?
• 19:32
  Okay.
• 19:33
  Let's break through.
• 19:36
  all of the freaking confusion out there.
• 19:40
  Tracking your food does not
• 19:41
  help you lose weight.
• 19:45
  Dieting doesn't help you lose weight.
• 19:47
  What gets people to lose
• 19:49
  weight is creating a calorie deficit.
• 19:53
  By tracking your food,
• 19:55
  it's literally tracking
• 19:57
  your calorie intake
• 19:59
  but also ensuring that the
• 20:00
  calories you're taking in,
• 20:02
  you're getting in enough nutrients,
• 20:04
  you're getting in enough protein,
• 20:05
  you're getting in enough fiber.
• 20:06
  Those are the two main ones.
• 20:08
  Then we're balancing out the
• 20:09
  carbs and fats, okay?
• 20:10
  So tracking your food isn't
• 20:13
  gonna get you to lose
• 20:13
  weight if you're not in a
• 20:15
  calorie deficit.
• 20:16
  And that's why I'm asking
• 20:17
  you about the weight
• 20:18
  because the only way I know
• 20:19
  if you're in a calorie
• 20:20
  deficit or not is if I know
• 20:22
  how much you weigh.
• 20:24
  And if I'm not seeing weight trends,
• 20:26
  then you could be tracking
• 20:27
  your food and not losing a pound.
• 20:30
  And then two months from now,
• 20:31
  I've been freaking dieting
• 20:32
  for two months and I'm not losing weight.
• 20:35
  And it's not because you're
• 20:36
  not doing the work,
• 20:37
  you're doing the work by
• 20:38
  tracking your food,
• 20:40
  but we're not adjusting
• 20:41
  because we don't know what to adjust.
• 20:43
  So it's simply just knowing, okay,
• 20:46
  if this is what's going in
• 20:47
  and you're consistent with
• 20:49
  your movement and your workouts,
• 20:51
  and the scale's either
• 20:52
  staying the same or it's
• 20:53
  going up or going down, I can say, hey,
• 20:56
  Scott,
• 20:57
  we need to make a calorie adjustment.
• 20:59
  And that's why I keep asking
• 21:01
  about making sure we're not
• 21:02
  missing days and things like that.
• 21:03
  Because if I don't have that data,
• 21:06
  I can't tell you what to adjust.
• 21:08
  You could be doing all the
• 21:09
  hard work and you could
• 21:11
  literally track your food
• 21:12
  every day for the next
• 21:14
  three years and not lose a pound.
• 21:16
  if you don't have the right adjustments.
• 21:19
  And that's why it's
• 21:20
  important for you to weigh yourself.
• 21:21
  Regardless of what other people know,
• 21:23
  it's so that I can say, all right, hey,
• 21:27
  can you handle it if I drop
• 21:28
  your carbs a little bit or
• 21:29
  drop your fats a little bit?
• 21:31
  Because we might have to do
• 21:32
  that to get your scale to
• 21:33
  move a little bit.
• 21:34
  Or, hey,
• 21:35
  maybe we need to pick up the
• 21:36
  movement a little bit
• 21:37
  because the scale's not going down.
• 21:38
  It's not just being scale focused,
• 21:40
  but if you're going to be
• 21:41
  putting the work in,
• 21:43
  you want to make sure that
• 21:44
  you're getting the return
• 21:45
  on your investment.
• 21:51
  Okay.
• 21:53
  Oh, that was easy.
• 21:58
  Yeah.
• 22:01
  I don't know.
• 22:01
  I, I, again,
• 22:02
  like there's parts of this
• 22:04
  where I start to feel overwhelmed, like,
• 22:08
  and,
• 22:08
  and I guess I'm starting to feel that
• 22:10
  way right now.
• 22:11
  And so I'm trying not to like, it's okay.
• 22:14
  There's just a lot going on
• 22:16
  in addition to all of this.
• 22:19
  And so
• 22:21
  I feel like I'm doing really well.
• 22:24
  And then I'm just missing this one piece.
• 22:28
  It's okay.
• 22:29
  I'll figure it out.
• 22:30
  Well, it's underwhelming right now, right?
• 22:33
  Because here's the simplicity.
• 22:34
  Okay.
• 22:37
  You, all you have to do on your end is,
• 22:42
  I think what might be
• 22:43
  happening is you're
• 22:44
  worrying too much about
• 22:47
  what everybody else is doing
• 22:48
  and thinking and saying
• 22:49
  versus what Scott needs to
• 22:51
  do and all that.
• 22:52
  You are right.
• 22:53
  You need to focus on a couple of things.
• 22:55
  Okay.
• 22:56
  You're tracking your food.
• 22:58
  You're working out and
• 22:59
  you're reporting to me.
• 23:01
  If I have your weight, your food,
• 23:05
  I know how much you're moving.
• 23:07
  That's not overwhelming.
• 23:09
  You don't have to do any other thinking.
• 23:12
  Now I'm telling you, great, Scott,
• 23:14
  your feedback is good.
• 23:15
  Your appetite is good.
• 23:17
  Let's make these couple of adjustments.
• 23:19
  There's no overwhelm as long
• 23:21
  as you're not feeling pressure,
• 23:23
  as long as you're not
• 23:24
  feeling external like
• 23:27
  things that are feeding into that.
• 23:29
  Or if there's
• 23:31
  if you are getting like really,
• 23:33
  really hungry and you don't
• 23:35
  like express that to me
• 23:36
  because you're like, like, I mean,
• 23:38
  I'll be honest.
• 23:38
  There's people that are
• 23:39
  afraid of telling me that
• 23:40
  they're hungry because
• 23:41
  they're afraid that I'm
• 23:42
  going to take calories.
• 23:42
  I'm like, no,
• 23:44
  I'm usually going to give you
• 23:45
  more calories.
• 23:45
  If you're that hungry,
• 23:47
  like I'm usually going to say, Hey,
• 23:48
  let's try and increase a little bit,
• 23:49
  you know, and see what happens.
• 23:50
  So, um,
• 23:51
  but that's really the main thing is
• 23:53
  you just, we need that metric.
• 23:56
  We, we need that metric because we,
• 23:58
  it's just like everything
• 23:59
  else you could measure your
• 24:01
  blood sugar and your blood
• 24:02
  pressure every single day
• 24:03
  it doesn't bother you why
• 24:05
  is the scale any different
• 24:06
  you know so it's just one
• 24:07
  more one more metric so
• 24:10
  don't don't overthink it
• 24:12
  don't let it overwhelm you
• 24:13
  but just know that it's
• 24:14
  it's a part of the picture
• 24:16
  that's all it's not it's
• 24:20
  not it's it's it is one
• 24:22
  piece it's missing but it's
• 24:23
  a very important piece
• 24:25
  you know,
• 24:26
  because I don't have any other
• 24:28
  things to look at.
• 24:31
  Okay.
• 24:31
  So, so let's put that in there.
• 24:34
  Okay.
• 24:36
  Um,
• 24:36
  I haven't actually been really looking
• 24:37
  at the comments.
• 24:38
  So Cheryl likes us high fiber numbers,
• 24:41
  100% because you know what?
• 24:43
  People undervalue the
• 24:44
  importance of fiber in their diet.
• 24:47
  Like it's like,
• 24:49
  it's crazy how unbelievably
• 24:51
  people are so focused on, um,
• 24:53
  other details that don't freaking matter,
• 24:55
  like how much creatine they
• 24:57
  should be taking or, uh, you know,
• 24:59
  like what supplements that
• 25:00
  they need for their gut,
• 25:01
  like eat more fiber, like, you know,
• 25:04
  so it's just, it's,
• 25:05
  and people are so worried
• 25:06
  about like cutting out carbs.
• 25:09
  Why not just eat more high fiber carbs?
• 25:10
  There's so many benefits to fiber.
• 25:12
  Talk about inflammation, you know,
• 25:14
  like it helps remove inflammation.
• 25:15
  Talk about blood sugar regulation,
• 25:17
  cholesterol.
• 25:17
  Okay.
• 25:19
  Um, but yeah, so that's good.
• 25:20
  So, um,
• 25:22
  And again, underwhelm yourself, Scott.
• 25:24
  Tell yourself this.
• 25:26
  You have a coach that's
• 25:27
  literally telling you exactly what to do.
• 25:30
  That's it.
• 25:31
  You could be underwhelmed now.
• 25:33
  You have all this other stuff going on.
• 25:35
  Take the thinking off of that away.
• 25:38
  That's the whole point of having me.
• 25:40
  I'm here to help you with that stuff.
• 25:44
  Okay.
• 25:47
  Something that we talked
• 25:48
  about last week that I
• 25:49
  thought was really good is...
• 25:52
  I just have to make a comment.
• 25:54
  It's crazy,
• 25:54
  but I won't take creatine
• 25:55
  because I weigh more.
• 25:56
  That's just blasphemy.
• 26:00
  So do y'all want to know why
• 26:03
  creatine makes you weigh more?
• 26:04
  And it really doesn't.
• 26:05
  It usually maybe will make
• 26:06
  your weight fluctuate a pound or two.
• 26:09
  So creatine helps increase ATP,
• 26:12
  adenine triphosphate,
• 26:13
  which is how your body gets energy.
• 26:16
  It's how your muscles get energy.
• 26:17
  So typically what you'll see
• 26:19
  is that when you start taking creatine,
• 26:21
  because it flushes more
• 26:22
  energy into your muscles,
• 26:23
  you'll get a little bit of
• 26:24
  water retention.
• 26:25
  But your muscles are primarily water.
• 26:27
  So it's actually a good thing.
• 26:29
  Your muscles are fueled.
• 26:31
  But people are like, oh my God,
• 26:33
  I'm up two pounds.
• 26:34
  You didn't just gain two pounds of fat.
• 26:37
  It's like literally you're
• 26:38
  putting fuel in the tank.
• 26:39
  So it's good stuff.
• 26:40
  Anyways,
• 26:41
  so last week you had mentioned
• 26:43
  maybe talking a little bit
• 26:44
  about goal setting.
• 26:44
  And-
• 26:47
  I think it's actually good
• 26:48
  that we're talking a little
• 26:49
  bit about the metric that
• 26:53
  we're talking about with the scale.
• 26:55
  Because I also want
• 26:57
  everybody here to know that
• 26:58
  I'm not scale focused.
• 27:01
  It's a metric that we can
• 27:03
  use to adjust actions and
• 27:06
  things to change it.
• 27:07
  And so when you mentioned
• 27:11
  talking about goal setting last week,
• 27:12
  I want to know what was on your mind.
• 27:18
  I don't really know what was on my mind.
• 27:23
  I'm having difficulty with
• 27:27
  this because I don't even
• 27:33
  know how to describe it.
• 27:36
  And maybe it's the reason, like,
• 27:39
  the scale isn't on the top of my mind.
• 27:41
  Because, like, with this weight loss,
• 27:44
  I have all this excess skin now.
• 27:46
  Mm-hmm.
• 27:47
  And I have one area that is really,
• 27:50
  really bad.
• 27:52
  And I know that if I could
• 27:53
  get that removed,
• 27:55
  it would be monumental for me in my life.
• 27:59
  And it probably weighs a ton.
• 28:03
  And so that has been a very
• 28:06
  negative thing in my head
• 28:09
  for a long time.
• 28:10
  And so I was trying to
• 28:11
  figure out how can I come
• 28:13
  up with goals that
• 28:17
  Cause I can't change that.
• 28:18
  Like I can't, there's nothing I can do.
• 28:21
  It's going to make that skin
• 28:23
  go away unless I have surgery.
• 28:28
  But you still have weight to lose, right?
• 28:32
  I do.
• 28:33
  I just, it,
• 28:34
  it is a major frustration in my life.
• 28:36
  Yes.
• 28:37
  It's a major inconvenience.
• 28:39
  It's not a vanity thing at all.
• 28:42
  It is.
• 28:45
  It gets in the way for just everything.
• 28:48
  Yeah.
• 28:49
  Trust me.
• 28:50
  I don't have that problem,
• 28:52
  but I know that there are
• 28:52
  women that do and it's frustrating.
• 28:55
  And I, I know a lot of my clients that do.
• 28:59
  But the reason I asked about
• 29:01
  the goal is what I,
• 29:02
  what I think I'm hearing is, is,
• 29:05
  is kind of a good thing.
• 29:06
  Okay.
• 29:06
  Cause it's going to go along
• 29:07
  with our talk today is that,
• 29:11
  as much as like you have a
• 29:12
  weight loss goal,
• 29:14
  like you don't want to be
• 29:16
  obsessed with like the goal.
• 29:19
  And if you've never read a time,
• 29:22
  you've read atomic habits, right?
• 29:23
  We talked about this.
• 29:25
  Freaking A, Scott.
• 29:26
  We got to get you on that book, okay?
• 29:28
  So I love that book.
• 29:30
  I've read it a number of times.
• 29:31
  And if you've never read it
• 29:32
  before and you're somebody
• 29:34
  that wants to make
• 29:35
  improvements in your life,
• 29:36
  it is one of the most
• 29:38
  powerful books you will
• 29:39
  read about habit change and
• 29:41
  building a life that you truly feel
• 29:44
  empowered to be.
• 29:45
  So, um,
• 29:47
  one of the things he mentions in
• 29:49
  the first chapter is forget
• 29:51
  about setting goals,
• 29:52
  focus on your systems instead.
• 29:55
  And he doesn't say this
• 29:57
  because he wants people to
• 29:58
  neglect setting goals
• 30:00
  because setting goals
• 30:02
  actually sets the direction
• 30:04
  of your actions.
• 30:05
  Like it's saying, all right,
• 30:07
  I know that I want to weigh 225 pounds.
• 30:10
  Like, that's my goal for you is like,
• 30:12
  I want you to be at 225.
• 30:13
  Okay.
• 30:15
  So we know we have to set a
• 30:18
  plan of getting there and
• 30:21
  tracking your weight is
• 30:22
  tracking to ensure that
• 30:24
  we're staying on course
• 30:25
  with the right action steps
• 30:26
  to change that.
• 30:27
  That's why we track our food.
• 30:29
  That's why we do all these things.
• 30:32
  it's important to understand
• 30:33
  that what I loved about
• 30:35
  what he talks about is that
• 30:37
  the systems are really where we live.
• 30:39
  And he likes to, he was an athlete.
• 30:42
  So he gives a lot of
• 30:44
  analogies around sports
• 30:45
  teams and stuff like that.
• 30:47
  And he talks about how like, you know,
• 30:51
  The coaches of the best
• 30:52
  teams out there aren't
• 30:54
  going to sit there all day
• 30:56
  and think about winning the Super Bowl or,
• 30:58
  you know, winning, you know, the game.
• 31:01
  They're not going to think about that.
• 31:02
  They're not going to think
• 31:02
  about being the champion.
• 31:04
  What are they thinking about?
• 31:06
  They're thinking about creating the plays.
• 31:08
  They're thinking about
• 31:08
  getting the team to come together.
• 31:10
  They're thinking about
• 31:13
  whatever weaknesses they might have.
• 31:15
  They're thinking about what
• 31:16
  the opponents are doing.
• 31:18
  They're coming up with
• 31:19
  strategies to make them champions.
• 31:21
  They don't just sit there and be like,
• 31:23
  I want to be a champion and
• 31:24
  think about that.
• 31:25
  They set the goal of what
• 31:28
  they want to achieve.
• 31:29
  And then they focus on the systems.
• 31:34
  And, and I hear from you,
• 31:36
  what I hear from you is
• 31:37
  that you want to focus on
• 31:40
  the systems and you do, you,
• 31:42
  you are working on that stuff,
• 31:43
  like the tracking and all that stuff,
• 31:45
  but we still need to have
• 31:46
  the metrics to go with it
• 31:47
  because that's where we
• 31:48
  have to have those things
• 31:49
  to be able to say, all right,
• 31:50
  things aren't moving.
• 31:51
  We just move a little bit.
• 31:53
  Um, but I, I really love this.
• 31:56
  And he talks about some of
• 31:56
  the problems with setting goals.
• 31:58
  And one of the problem he
• 31:59
  talks about is that like, here's a,
• 32:01
  here's an example,
• 32:02
  winners and losers have the
• 32:04
  exact same goals.
• 32:06
  So like you can have a fat
• 32:08
  loss goal and be at 420
• 32:11
  pounds and somebody else
• 32:13
  can have a fat loss goal at 420 pounds.
• 32:16
  You guys have the same goal.
• 32:18
  Who's going to be more successful?
• 32:19
  It's not just about
• 32:21
  willpower and the person
• 32:22
  that's more dedicated and more motivated.
• 32:25
  It's who's actually going to
• 32:26
  take action and create the
• 32:28
  right plan that's going to
• 32:29
  get them where they need to
• 32:30
  be long enough.
• 32:31
  It's things like that that
• 32:32
  people don't think about.
• 32:35
  Another thing he talks about
• 32:37
  is when you're focusing so
• 32:39
  much on the goal,
• 32:39
  let's just say your goal is 225 pounds,
• 32:41
  you're going to get there one day.
• 32:47
  One day you're going to wake
• 32:48
  up and you're going to see
• 32:49
  225 for the first time.
• 32:52
  One day you're going to step
• 32:52
  on the podium.
• 32:54
  You know, competing in CrossFit, you know,
• 32:58
  the handful of times that
• 32:58
  I've stepped on the podium,
• 33:00
  that was a snapshot of my
• 33:03
  time spent leading up to that.
• 33:07
  That's not what made me
• 33:08
  happy or brought me joy.
• 33:10
  It's just a piece of it.
• 33:12
  So what happens when that's gone?
• 33:14
  And the reason why I'm
• 33:15
  saying these things is because my opinion,
• 33:19
  when we're setting goals,
• 33:22
  and I could go into all of
• 33:23
  the other things he talks
• 33:23
  about with goal setting,
• 33:25
  is you want to have a goal
• 33:27
  based on a result you want,
• 33:30
  whatever that result might be,
• 33:31
  225 pounds for Scott.
• 33:34
  But you want to set your
• 33:35
  goals on the action steps.
• 33:38
  So like it might be,
• 33:40
  I'm going for the next 90
• 33:41
  days of 90% compliance on
• 33:44
  my nutrition tracking.
• 33:46
  And what does that look like?
• 33:47
  Okay, I've got to make sure I log,
• 33:49
  you know,
• 33:50
  X amount of days of the next 90 days.
• 33:52
  What's that?
• 33:53
  I can only miss nine days or
• 33:54
  whatever 90% of 90 is.
• 33:54
  Okay.
• 33:57
  Um,
• 33:57
  it gives you these now actionable steps
• 34:00
  that you can take.
• 34:02
  You know,
• 34:02
  I'm going to make sure I work out
• 34:03
  five days a week,
• 34:04
  even if it's a fricking 30
• 34:06
  minute grinder on the bike,
• 34:06
  cause that's all I have time for.
• 34:08
  You know, I'm going to make sure I get,
• 34:10
  you know, whatever, 5,000 steps today,
• 34:12
  a day, whatever it is,
• 34:13
  I'm going to make sure that
• 34:14
  I don't miss a check-in.
• 34:15
  I'm going to make sure this
• 34:16
  happens because when you
• 34:18
  now have a goal that's action-based,
• 34:20
  you can control that goal.
• 34:22
  We can't control the outcome.
• 34:25
  We can control the changes
• 34:26
  that we're making to change the outcome.
• 34:30
  And that's why,
• 34:31
  going back to this is a
• 34:32
  great topic for today,
• 34:33
  because if we know what the
• 34:36
  scale says and we know
• 34:38
  you're committed to the action steps,
• 34:41
  it's not the action steps
• 34:42
  that we have to change,
• 34:43
  just some slight number adjustments.
• 34:46
  And that makes life easier.
• 34:47
  That makes sense.
• 34:51
  I mean, I can
• 34:54
  Yeah,
• 34:54
  that actually makes the goal less
• 34:59
  overwhelming.
• 35:00
  Good.
• 35:00
  Because the goal really
• 35:03
  isn't... Working out four
• 35:04
  days a week or five days a
• 35:06
  week as a goal is easier to attain.
• 35:09
  That's attainable and in my control.
• 35:12
  Exactly.
• 35:13
  And that's why I thought
• 35:14
  this was a great topic
• 35:15
  because even though the
• 35:17
  result goal is you want to
• 35:19
  lose weight or you want to
• 35:21
  make it to the CrossFit
• 35:22
  Games or you want to hit a
• 35:23
  300-pound back squat,
• 35:25
  you want to get your first pull-up,
• 35:26
  you want to make a million
• 35:28
  dollars this year, whatever your goal is,
• 35:31
  you can sit there and think
• 35:32
  about the goal all day.
• 35:34
  But unless you're out there
• 35:35
  fucking doing something about it,
• 35:37
  you're going to be a loser, right?
• 35:39
  Like that's,
• 35:39
  that's just a winners and
• 35:40
  losers have the same goals,
• 35:42
  but one person is willing
• 35:43
  to step up to the plate and say,
• 35:44
  I'm going to lean into these hard things.
• 35:47
  And I think what gets
• 35:48
  overwhelming and obviously
• 35:51
  you sit on the scale and
• 35:51
  you were lighter today,
• 35:53
  but when people aren't
• 35:54
  seeing progress fast enough,
• 35:57
  or they're not making progress,
• 36:00
  they feel like a failure.
• 36:02
  And that's not the case.
• 36:04
  When the results aren't happening,
• 36:06
  it's just a sign that
• 36:08
  something needs to change.
• 36:10
  And I think people focus so
• 36:12
  much on the results that
• 36:15
  they don't allow change to
• 36:17
  happen naturally.
• 36:19
  It takes time.
• 36:21
  It takes time.
• 36:22
  I understand.
• 36:24
  I do understand all that.
• 36:26
  Yeah.
• 36:27
  It's just...
• 36:29
  and I'm not making an excuse.
• 36:31
  I'm really not through so much, right?
• 36:35
  Like my sinuses have been
• 36:36
  jacked up for three years,
• 36:40
  like three years.
• 36:41
  I've been fighting this the
• 36:43
  entire time we've been working together.
• 36:45
  And then I have two
• 36:47
  surgeries to try to correct it.
• 36:49
  They, neither one works.
• 36:51
  One gets botched.
• 36:53
  Now I'm going through stuff
• 36:54
  because of the botch.
• 36:55
  Like it's just,
• 37:00
  So like it takes things that
• 37:02
  you would be part of your goal.
• 37:05
  Like I want to be able to
• 37:06
  breathe better when I'm
• 37:08
  going upstairs or I want to
• 37:09
  be able to breathe better
• 37:10
  when I'm in a workout.
• 37:12
  And you can't because a
• 37:14
  doctor messes things up, right?
• 37:17
  So those were the goals I
• 37:19
  was looking at where I
• 37:19
  wanted to feel better.
• 37:20
  I wanted to perform better.
• 37:23
  And like because of this
• 37:25
  stuff going on in my life, I can't.
• 37:30
  so that's where it gets overwhelming.
• 37:32
  But, but I do see your point now that like,
• 37:35
  what I can't control is like,
• 37:37
  keep trying.
• 37:38
  Yep.
• 37:38
  It hit five days a week
• 37:40
  working out that I can
• 37:42
  control whether I can
• 37:44
  breathe during the workout or not.
• 37:46
  I may not be able to control,
• 37:48
  but I can get my butt there to do it.
• 37:50
  Yep.
• 37:52
  And you've, like I said,
• 37:53
  you've been tracking your
• 37:54
  food and you've been doing that thing.
• 37:55
  I think that the other thing that I hear,
• 37:58
  and this is important for
• 37:59
  everybody to hear this is,
• 38:02
  You're giving the scale too much power.
• 38:06
  I'm really not.
• 38:06
  It's not about the scale for me.
• 38:08
  It really isn't.
• 38:09
  Well, let me ask you this then.
• 38:10
  I'm feeling better.
• 38:12
  Yeah, agreed.
• 38:13
  It's about you feeling better, right?
• 38:15
  But why does weighing
• 38:16
  yourself overwhelm the situation?
• 38:20
  That's what I mean by giving
• 38:21
  the scale power.
• 38:23
  See, I don't think I communicated it well.
• 38:26
  Okay.
• 38:27
  Okay.
• 38:28
  so it's, I'm not overwhelmed by the scale.
• 38:31
  Okay.
• 38:31
  I'm overwhelmed by
• 38:32
  everything going on in my life.
• 38:34
  Okay.
• 38:35
  You know,
• 38:36
  and feeling at times where other
• 38:40
  people's feeling like other
• 38:45
  people's goals for me
• 38:47
  aren't overtaking my goals for myself.
• 38:50
  And like I said, dude, like the scale,
• 38:53
  nobody on here, I'm saying this out,
• 38:55
  I'm saying this out in the
• 38:56
  world right now.
• 38:57
  Y'all don't have any
• 38:59
  business knowing scale, Scott's weight.
• 39:01
  It's nobody else's business.
• 39:03
  So it's,
• 39:04
  so it's not that I'm overwhelmed
• 39:06
  by the scale and I'm not
• 39:07
  even afraid of the scale.
• 39:08
  It's that it just doesn't like,
• 39:10
  for some reason, the last couple of weeks,
• 39:13
  I didn't give a shit about the scale.
• 39:15
  So then let's just do this.
• 39:18
  If it's not a big deal,
• 39:19
  then just start weighing in
• 39:20
  every day again.
• 39:20
  I can do that.
• 39:23
  Then that's it.
• 39:24
  I can do that.
• 39:26
  But I will say this, not about you,
• 39:28
  but for other listeners out there.
• 39:30
  Because a lot of people scale avoid.
• 39:33
  And I think that scale avoidance,
• 39:36
  and this is not you right now.
• 39:37
  You're telling me right now
• 39:37
  that it's not about that.
• 39:39
  Scale avoidance is just as
• 39:41
  bad as scale obsession.
• 39:42
  Because either way,
• 39:44
  you're focusing on your
• 39:45
  self-worth and your results
• 39:47
  being tied up on a number on the scale.
• 39:49
  When you should be thinking about,
• 39:51
  you know what?
• 39:52
  Did I check the boxes on the
• 39:53
  things I need to do to
• 39:54
  improve myself today?
• 39:56
  Yes, I did.
• 39:57
  Did I do the best that I could today?
• 39:59
  Yes, I did.
• 40:01
  That scale does not determine that.
• 40:02
  It's just one more data point.
• 40:04
  And again, like I said,
• 40:06
  it just helps me know how
• 40:08
  to help you this week.
• 40:10
  That's all.
• 40:11
  So movingon.com from the scale talk.
• 40:16
  But if you have not yet read Atomic Habits,
• 40:19
  I'm going to really, really,
• 40:21
  really encourage everybody
• 40:23
  to read Atomic Habits.
• 40:28
  And I do appreciate the
• 40:29
  point of the process being more,
• 40:35
  putting your goals into the process,
• 40:36
  not the end result.
• 40:39
  Right?
• 40:40
  Because anybody can say,
• 40:41
  I want this down the road,
• 40:43
  but it's so much easier to
• 40:45
  manage if it's stuff you
• 40:46
  can control in the process
• 40:49
  of getting there.
• 40:50
  And it's crazy because as much as
• 40:54
  It's like,
• 40:55
  I don't even think I've shared
• 40:56
  this on here.
• 40:57
  Like I've had one beer this year.
• 40:59
  Yeah, that's awesome.
• 41:01
  And for me, because when we first started,
• 41:03
  that wasn't the case, right?
• 41:07
  I have not had any alcohol
• 41:10
  other than that one beer all year.
• 41:11
  That's awesome.
• 41:13
  And myself and a listener
• 41:14
  here that I talked to is a
• 41:18
  client of mine.
• 41:20
  And we talked about this a
• 41:21
  couple weeks ago because
• 41:21
  her scale has been a little bit stagnant.
• 41:24
  And she's like, Cheryl, she's like,
• 41:25
  you know what?
• 41:25
  I haven't thrown up in a workout.
• 41:29
  She was having like really
• 41:30
  bad GI problems.
• 41:31
  Like I haven't gotten sick.
• 41:33
  I've been able to actually
• 41:34
  do CrossFit and not get sick.
• 41:36
  I've been able to eat food
• 41:37
  again and not feel
• 41:39
  restricted in my diet
• 41:40
  because she was told that
• 41:41
  she had to follow like
• 41:42
  elimination diets and all this stuff.
• 41:45
  And it's like,
• 41:46
  so maybe her scale didn't move.
• 41:48
  But again,
• 41:49
  I'm not dismissing all of the
• 41:51
  other things that you're improving.
• 41:52
  It's just that metric we
• 41:54
  want to change too.
• 41:57
  Otherwise,
• 41:57
  I'm going to tell you to eat
• 41:58
  more and be happy.
• 42:01
  Um, you know, but that's, you know,
• 42:04
  the main thing with that.
• 42:05
  And, and, and I want to let you know,
• 42:06
  like in a lot of ways I can relate,
• 42:09
  but on a very different level.
• 42:10
  And I, and I don't talk about this,
• 42:12
  but I have to deal with
• 42:14
  something every single day
• 42:15
  right now that I don't talk about.
• 42:17
  And, and I don't, this is not about me,
• 42:19
  you know, last year prior to when I first,
• 42:25
  when I, when I first, uh,
• 42:27
  I shouldn't say when I first met you,
• 42:28
  when, when, when we
• 42:29
  2021 CrossFit Games was like
• 42:34
  when things were starting
• 42:35
  to kind of go a little
• 42:36
  south for me in my health.
• 42:38
  And I had had a shoulder problem.
• 42:39
  I couldn't snatch prior to that year.
• 42:41
  I remember the snatch
• 42:42
  workout came up as one of
• 42:43
  the workouts at the 2021 Games.
• 42:45
  And I think I snatched like 125.
• 42:47
  Like I just couldn't snatch
• 42:49
  like for almost a year.
• 42:51
  And looking at everything since then,
• 42:55
  how like I decided to have
• 42:57
  shoulder surgery in 2023.
• 43:00
  And like,
• 43:02
  I want nothing more than to be
• 43:04
  like competitive in CrossFit again.
• 43:06
  And then every day when I go to the gym,
• 43:10
  I'm like,
• 43:11
  I don't know that I'm ever going
• 43:12
  to be able to compete again.
• 43:13
  I just don't know that that
• 43:16
  goal is ever going to be there for me.
• 43:18
  But I keep showing up every single day.
• 43:21
  And as much as I don't know
• 43:23
  if that goal is ever going
• 43:23
  to happen or not again,
• 43:26
  I've fallen in love so much
• 43:27
  with the pursuit of it.
• 43:30
  That I,
• 43:31
  I don't know that I'm going to
• 43:33
  start crying right now.
• 43:33
  Like I,
• 43:34
  I want to be back out on that
• 43:36
  competition floor.
• 43:37
  Like that's why I had
• 43:38
  shoulder surgery last year.
• 43:40
  And I got hit over and over
• 43:43
  again last year with
• 43:44
  fricking setback after
• 43:45
  setback and they're still coming.
• 43:48
  And I'm just like,
• 43:48
  at what point am I going to
• 43:50
  just throw in the towel and be like,
• 43:51
  you know what?
• 43:52
  Like I give up.
• 43:54
  I don't care.
• 43:55
  And I'm like, people don't even,
• 43:57
  I'm not even a competitor
• 44:00
  at this point anymore.
• 44:02
  I'm now just a girl that
• 44:03
  works out in the gym.
• 44:04
  And I feel like that sucks.
• 44:07
  And every day, like I show up and I'm like,
• 44:09
  I'm totally turning this
• 44:10
  about my own personal shit right now.
• 44:12
  But like, I do,
• 44:14
  I show up every day and I'm like,
• 44:16
  this sucks.
• 44:17
  Like I look at what other
• 44:18
  people are doing and I'm like jealous.
• 44:20
  I'm like,
• 44:21
  I want to be able to just get
• 44:22
  back to being an athlete again.
• 44:23
  And
• 44:25
  like going into goals,
• 44:26
  like I have goals for myself.
• 44:28
  And I'm like, when you talked about like,
• 44:30
  all you want to do is to be
• 44:31
  able to breathe and like
• 44:32
  have your blood sugar.
• 44:34
  Dude,
• 44:34
  like I was talking to a friend today.
• 44:36
  I want to be able to walk
• 44:38
  outside and not be in pain.
• 44:41
  And I don't talk about this shit, but like,
• 44:47
  I still have that goal,
• 44:49
  but I can't walk without pain right now.
• 44:51
  And like, that's hard to like,
• 44:53
  I haven't talked about this shit.
• 44:55
  So I totally understand,
• 44:57
  but it doesn't mean that
• 44:59
  I'm not going to still keep
• 45:00
  that goal in my head that like, yeah,
• 45:02
  I'll be able to get back to
• 45:03
  being competitive again.
• 45:04
  So I understand.
• 45:06
  And I know that we're, we're both,
• 45:10
  we're both going down this, this hole,
• 45:13
  but like, I'm still tracking.
• 45:15
  I'm still not drinking.
• 45:16
  I'm still eating.
• 45:18
  I'm still weighing my food.
• 45:21
  I'm still eating good food
• 45:23
  for the most part.
• 45:27
  Like you just got to keep
• 45:28
  showing up and that's what this is about,
• 45:29
  right?
• 45:30
  That's the goal.
• 45:31
  You got to set those goals.
• 45:32
  You show up at the gym every
• 45:34
  day because you want to get
• 45:35
  back to where you're going.
• 45:37
  I need to show up at the gym
• 45:38
  to accomplish my goals.
• 45:40
  I need to track every day to
• 45:41
  accomplish my goals.
• 45:43
  And last thing I'm going to say though,
• 45:45
  is if you've ever worked
• 45:47
  with a coach in CrossFit,
• 45:50
  imagine a coach giving you
• 45:53
  programming every single week.
• 45:56
  And they're trying to adjust
• 45:58
  based off of how things are
• 45:59
  moving to know how their
• 46:00
  programming is working for
• 46:01
  your fitness and you never
• 46:03
  giving them any results.
• 46:06
  How would they know what
• 46:09
  they need to change?
• 46:11
  Yeah, I get it.
• 46:13
  I get it.
• 46:14
  That's it's the same.
• 46:16
  And I've been that athlete.
• 46:18
  Oh, I didn't turn in my homework coach.
• 46:19
  Sorry.
• 46:21
  Like, but if he doesn't get results,
• 46:24
  He doesn't know if the
• 46:26
  progression is working,
• 46:27
  if how I'm responding to
• 46:31
  the fitness he's giving me,
• 46:32
  he doesn't know that stuff.
• 46:34
  I can be doing the work,
• 46:35
  but if it's not getting me what I need,
• 46:36
  getting me where I need to go,
• 46:39
  he's not going to be able
• 46:40
  to adjust anything.
• 46:41
  So,
• 46:43
  but just something else to think about.
• 46:45
  And I'm sorry that I went
• 46:46
  off on my own tangent, but
• 46:48
  I want to be vulnerable here too,
• 46:50
  because I know you're
• 46:51
  putting yourself out there
• 46:52
  and that's something that I
• 46:52
  don't talk about, you know, and it's,
• 46:55
  it is hard to talk about because I mean,
• 46:58
  I'm walking around the
• 46:59
  store with my mom and my mom is like,
• 47:01
  Cheryl, do you want to hold the cart?
• 47:02
  Cause you're limping.
• 47:04
  I'm like, no, I'm okay.
• 47:05
  I don't need a fucking car.
• 47:06
  Excuse my language.
• 47:07
  I'm like, I can walk fine, you know,
• 47:09
  but it sucks, you know?
• 47:11
  So, but I ain't quitting.
• 47:14
  So I'm just going to keep,
• 47:18
  on keeping on.
• 47:19
  So, although it is deload week for me,
• 47:22
  so I am learning to listen
• 47:24
  to my body a little bit.
• 47:26
  So yeah.
• 47:28
  All right.
• 47:29
  Well,
• 47:29
  I think that's a good place to call
• 47:30
  it a day.
• 47:32
  Thank you everybody for joining us.
• 47:33
  Thank you for everybody in
• 47:35
  the chat and your comments.
• 47:36
  We appreciate them with that.
• 47:39
  We will see everyone next
• 47:40
  time on Clydesdale media
• 47:43
  weight loss journey.
• 47:44
  Bye guys.