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The LAST Time You'll Ever "Start Over" · Wits & Weights | Strength & Fat Loss Over 40

• 0:00
  Philip Pape: How many times have you started over?
• 0:02
  Philip Pape: A new program, a new diet, a new coach, a new app, a new set of macros, a new Monday morning where this time it'll definitely be different.
• 0:11
  Philip Pape: If you're being honest, it's probably more times than you want to count, as it is for me.
• 0:15
  Philip Pape: And every single time you believed in it, you showed up, you did the work.
• 0:19
  Philip Pape: And then at some point it stopped working or you stopped trusting it and you are back to searching for the next thing.
• 0:26
  Philip Pape: Today I want to talk about why that keeps happening, what those programs were missing, and what it would actually take for this to be the last time.
• 0:34
  Philip Pape: This will be a short bonus episode for your Saturday.
• 0:37
  Philip Pape: I'm dropping this because Eat More Lift Heavy, the program I've been building for the past few months, starts Monday.
• 0:43
  Philip Pape: And I didn't want to spend 10 minutes pitching you.
• 0:46
  Philip Pape: I wanted to spend 10 minutes on the thing nobody talks about.
• 0:49
  Philip Pape: Why do smart, consistent, motivated people like you and me keep ending up back at square one?
• 0:57
  Philip Pape: I want you to think about the last program that you tried.
• 1:01
  Philip Pape: And I hear about them all the time.
• 1:02
  Philip Pape: You guys tell me by email, I just did this program.
• 1:06
  Philip Pape: Or the last three programs you tried.
• 1:07
  Philip Pape: Maybe it was a macro plan from an app.
• 1:10
  Philip Pape: Maybe it was a 12-week challenge.
• 1:12
  Philip Pape: Maybe it was a membership with workouts and a Facebook group.
• 1:15
  Philip Pape: Maybe it was with a one-on-one coach.
• 1:17
  Philip Pape: And I'm guessing that it went something like this: you joined, you were super excited, you learned some things, you saw some early results.
• 1:24
  Philip Pape: And then somewhere around week six or maybe week eight, it started to feel like you were just doing the same thing on repeat, assuming you were even still consistent at that point.
• 1:35
  Philip Pape: Maybe the content ran out that got you excited at the beginning, or it stopped being relevant to where you were.
• 1:41
  Philip Pape: It wasn't changing with you, or you hit a plateau and you didn't know what to adjust.
• 1:45
  Philip Pape: You know, you were following the plan, but all of a sudden that plan wasn't working, and it didn't seem like you could really get the support or input you needed.
• 1:52
  Philip Pape: And maybe the coach wasn't as expected.
• 1:55
  Philip Pape: And then you either canceled or you stayed connected or subscribed or whatever the model was, but then you stopped engaging, which is basically the same thing.
• 2:04
  Philip Pape: And I see it at all levels of coaching from free groups all the way up to one-on-one.
• 2:08
  Philip Pape: Now, here's what I want you to think about.
• 2:10
  Philip Pape: I want you to notice.
• 2:12
  Philip Pape: This is very psychological.
• 2:13
  Philip Pape: Okay.
• 2:14
  Philip Pape: The problem is almost never effort, even though effort's a part of this, there's something upstream.
• 2:19
  Philip Pape: There's a bottleneck upstream.
• 2:21
  Philip Pape: You might have been showing up, you might have been quote unquote doing the things.
• 2:25
  Philip Pape: And then the problem wasn't even the information either, right?
• 2:28
  Philip Pape: Especially for those of you who listen to this podcast.
• 2:31
  Philip Pape: Most of the programs out there have a decent level of information.
• 2:34
  Philip Pape: They have a decent set of steps, et cetera.
• 2:37
  Philip Pape: A lot of them are kind of cookie cutter, I'll say, and built on the same principles, of course.
• 2:40
  Philip Pape: But the problem was that most programs have no trajectory, endpoint, periodization, map, whatever you want to call it.
• 2:51
  Philip Pape: They give you access to some information and maybe even a coach, but they don't really take you through an adaptable process.
• 2:58
  Philip Pape: And I say it that way on purpose because they all have a process.
• 3:01
  Philip Pape: They all have a method.
• 3:02
  Philip Pape: They're like, yeah, here's our method, here's phase one, two, three.
• 3:05
  Philip Pape: But they don't have an adaptable process where you say, okay, you've built this skill and now this thing is tripping you up.
• 3:12
  Philip Pape: Here's the next skill, and here's the next solution to the next, you know, micro problem that you have.
• 3:17
  Philip Pape: Also, many of them don't really have a final endpoint.
• 3:21
  Philip Pape: What I mean by that is I've talked to clients who had really good one-on-one coaches they work with, people I respect in the industry, and they're like, Yeah, I lost 10 pounds or I lost 15 pounds or whatever, but now I've gained it all back.
• 3:31
  Philip Pape: And I'm like, well, how did that happen?
• 3:32
  Philip Pape: Right?
• 3:32
  Philip Pape: How did that happen?
• 3:33
  Philip Pape: Were you dependent on the coach, or was it more of a situation of you didn't have the skills by the end of it to do it on your own again and again if needed, right?
• 3:43
  Philip Pape: Or you were relying too much on external motivation or having that extra accountability, which accountability is really, really important, but you should also be able to learn the fundamental skills that you take with you forward independently.
• 3:55
  Philip Pape: So you have that agency, that self-efficacy.
• 3:57
  Philip Pape: And by the way, in the coaching industry, this isn't really an accident a lot of the time.
• 4:02
  Philip Pape: All right.
• 4:03
  Philip Pape: Open-ended coaching, where they want to increase what's called the long-term revenue or long-term value of a client, is definitely part of the pricing models.
• 4:11
  Philip Pape: And there are honest, authentic ways to do that.
• 4:13
  Philip Pape: Like, hey, you're so happy with what you're getting out of this that you want to go to the next level and continue on because you like the relationship, versus, you know, I feel dependent on you and I got to keep going, otherwise, I'm gonna lose everything, right?
• 4:27
  Philip Pape: Those are two different ways to think about it.
• 4:29
  Philip Pape: I'm happy to pay businesses who continue to offer great services, you know, even for the rest of my life, depending on what that business is, right?
• 4:35
  Philip Pape: Like I pay for my Netflix subscription, I'm not gonna stop that because I keep wanting it.
• 4:39
  Philip Pape: But in the fitness side, you're trying to get a result, usually, at least a short-ish term result when you start like fat loss.
• 4:46
  Philip Pape: And then once you achieve it, you want to be able to sustain that and then go after another result potentially.
• 4:51
  Philip Pape: And it's those other results where ongoing relationships can be helpful, but it shouldn't be to prevent you from gaining it all back, right?
• 5:00
  Philip Pape: You should be able to stop working with that program or coach once you've hit that point and have learned what you need to continue.
• 5:05
  Philip Pape: And that's the part that kind of upsets me a little because I I see that people are frustrated and feel taken advantage of.
• 5:11
  Philip Pape: And so there's there's a conflation here of the pricing models with the actual, you know, process and the results.
• 5:18
  Philip Pape: And there's not really a monetary incentive for a lot of coaches to, let's say, graduate you or to fire you.
• 5:24
  Philip Pape: You know, I always joke with my one-on-one clients, like, I want you to fire me in about six months once we've gotten the result and taught you the skills, because I know you're gonna have independence after that if you want it.
• 5:33
  Philip Pape: But if you want to go to the next level, I'm always here to help you out, right?
• 5:36
  Philip Pape: Kind of like, you know, well, no, I'm I'm not gonna go in the medical side here.
• 5:40
  Philip Pape: Let's keep it to nutrition coaching.
• 5:43
  Philip Pape: So the model for a lot of coaches in the space works best when you are dependent on them.
• 5:48
  Philip Pape: And then when you leave, you don't have the skills to continue on your own, and then you restart somewhere else.
• 5:52
  Philip Pape: So to me, that's like the essence of what's going on.
• 5:55
  Philip Pape: Now, I'm not saying these programs are scams, right?
• 5:57
  Philip Pape: Many of them have really good people behind them, but the structure is designed for retention and not for results.
• 6:04
  Philip Pape: You know, I think of some of my own coaches in the business space, not just fitness, but business, who I might have worked with for three months, and I'm like, hey, you really helped me out and and I don't need you anymore.
• 6:13
  Philip Pape: I'm sorry, you know, I feel bad, but I don't need you anymore because you really helped me learn how to do this for myself.
• 6:17
  Philip Pape: And you know what happens is six months later, a year later, I reach out and say, hey, there's something else I want to learn from you, or hey, you know that thing we worked on?
• 6:25
  Philip Pape: I want to go to the next level.
• 6:26
  Philip Pape: Can you help me out?
• 6:27
  Philip Pape: And that is how true relationships are built over time, rather than you restarting because you regained all the weight or you lost all the skills that you never really had.
• 6:37
  Philip Pape: Does that make sense?
• 6:38
  Philip Pape: So, what would it actually look like to quote unquote finish the right way and then sustain your results?
• 6:43
  Philip Pape: Not finish a challenge where you were like really highly externally driven to get to the prize over eight weeks, and then you just go back to what you were doing before.
• 6:53
  Philip Pape: Trust me, I've done challenges.
• 6:54
  Philip Pape: I used to do challenges based on points for what you ate or your hydration status or how many workouts you did, all that.
• 7:00
  Philip Pape: And it was very short-term, very high energy, but then you're done and you don't gain anything in terms of long-term skills.
• 7:07
  Philip Pape: But you have to have the skills, you have to understand your data, you have to be able to make decisions about your nutrition and training without needing someone else to tell you what to do, and also without necessarily a degree in nutrition science.
• 7:18
  Philip Pape: Okay.
• 7:19
  Philip Pape: So, and I know that sounds like impossible for some of you, but it's not.
• 7:22
  Philip Pape: It's not.
• 7:23
  Philip Pape: I think that's what most programs are missing.
• 7:25
  Philip Pape: So if you think about it this way, if you took a 26-week college course, so that'd be like a year of college, right?
• 7:31
  Philip Pape: Or a couple semesters, you wouldn't just get access to the textbook and the materials and say, go ahead, go learn, right?
• 7:40
  Philip Pape: Just go learn.
• 7:41
  Philip Pape: Now, granted, there are online programs like that that are super cheap, but in college you wouldn't do that.
• 7:47
  Philip Pape: The course would have a sequence of events that builds on itself, right?
• 7:51
  Philip Pape: When you start week one in a college course or a high school or any course, the first week is kind of easy, right?
• 7:56
  Philip Pape: You're just saying hello and figuring out what's gonna happen.
• 7:59
  Philip Pape: It's all brand new to you.
• 8:00
  Philip Pape: And then build week two builds on week one, the build week three builds on week two.
• 8:05
  Philip Pape: The material gets more complex as your understanding deepens, but you're also able to handle that material as your understanding deepens.
• 8:12
  Philip Pape: And then there's checkpoints.
• 8:14
  Philip Pape: Those might be, you know, quizzes along the way, a final project, et cetera.
• 8:17
  Philip Pape: And then you walk away with a credential.
• 8:19
  Philip Pape: Now, I'm not gonna, I'm not saying that our fitness, our program is a course.
• 8:24
  Philip Pape: It is not that.
• 8:25
  Philip Pape: But as an analogy, it's a good one because fitness programs almost never work that way, even though your body actually does that way.
• 8:33
  Philip Pape: Physiological change, also mental change or any improvement, follows this compounding sequence of buildable skills.
• 8:43
  Philip Pape: You first have to learn some basic information.
• 8:45
  Philip Pape: Then you need to track and build awareness.
• 8:47
  Philip Pape: Then from that awareness, you can make the right changes, not the wrong changes.
• 8:51
  Philip Pape: And then you have to make those changes before you can interpret feedback, and then you interpret the feedback before you can troubleshoot the feedback, and then it loops back around to taking the next action and on and on, right?
• 9:03
  Philip Pape: But if you skip any of those steps, the whole thing collapses.
• 9:06
  Philip Pape: It collapses because you're missing a really important piece that feeds the next piece.
• 9:11
  Philip Pape: This is why, you know, just track your macros and follow this program doesn't work for like 95% of people, right?
• 9:18
  Philip Pape: Some people kind of figure it out as they go and they hold on to it.
• 9:23
  Philip Pape: Most people don't.
• 9:24
  Philip Pape: They need a coach or a process or a sequence, and it has to feed off on itself.
• 9:30
  Philip Pape: So when I say the last time you start over, I don't mean this program is so good you'll never want to leave.
• 9:36
  Philip Pape: I mean this is the program that teaches you enough that you don't have to come back, at least to learn what you learned for that goal, whether that's fat loss, body recomp, whatever.
• 9:45
  Philip Pape: And that is a different promise, right?
• 9:47
  Philip Pape: And that's a promise that a lot in this industry don't want to make.
• 9:51
  Philip Pape: But it's also the promise that is why I built Eat More Lift Heavy, Eat More Lift Heavy the way I did.
• 9:57
  Philip Pape: I did it this way, understanding all of these mechanisms in the industry and what works psychologically and wanting to help as many people as as possible in the way that I would want to be helped.
• 10:06
  Philip Pape: It's a 26-week program.
• 10:08
  Philip Pape: Sometimes I call it an experience, but that sounds a little too foo-foo.
• 10:12
  Philip Pape: Uh okay.
• 10:13
  Philip Pape: And the 26 weeks are not arbitrary, they are three phases that follow the sequence I described.
• 10:20
  Philip Pape: Now, before I describe the phases, just know, again, a lot of one-on-one coaches will say, Oh, we go through these three phases, but it's kind of wishy-washy.
• 10:28
  Philip Pape: And once they get you into the program, it's not really structured that way.
• 10:32
  Philip Pape: How do I know?
• 10:32
  Philip Pape: Because I've been a one-on-one coach, and in my early days, I didn't really know what to do week after week after week after week within those phases.
• 10:39
  Philip Pape: You just kind of put all the things on paper, did all the behaviors and habits, and hope that it came out right the other side.
• 10:45
  Philip Pape: You made adjustments.
• 10:47
  Philip Pape: That's not good enough for me, and I hope it's not good enough for you.
• 10:50
  Philip Pape: So the way we do it is three phases with week by week specific activities that build on each other.
• 10:57
  Philip Pape: Okay, the first seven weeks is called stop guessing.
• 11:00
  Philip Pape: You build your baseline, you set up your tracking, you get a training program.
• 11:03
  Philip Pape: All within the first week, you get those things, and then you get a launch plan that gives you a lot of good information to build from over the next few weeks.
• 11:12
  Philip Pape: And then by the time you're building that momentum, the program takes over as we make those adjustments and go from there.
• 11:19
  Philip Pape: So stop guessing is where you build your baseline.
• 11:21
  Philip Pape: Phase two, weeks eight through 18, is where you execute.
• 11:25
  Philip Pape: We call this the eat more lift heavy phase, where you learn to interpret your data and your expenditure trend and to progress your training and evaluate it, to master your protein so you don't have to think about it anymore, to navigate through those plateaus and sticking points, not just us saying, oh, this is why, but you understanding how to inter determine why.
• 11:48
  Philip Pape: And of course, you have coaches there the whole time watching this data and adjusting with you.
• 11:52
  Philip Pape: Uh, Coach Carol and I are in the program very actively.
• 11:54
  Philip Pape: And then phase three, weeks 19 through 26, we call this trust yourself, where you practice troubleshooting, okay, without a coach, but we give you exercises to help you understand how to describe your own system, how to deal with different scenarios.
• 12:11
  Philip Pape: What if this happens?
• 12:12
  Philip Pape: What if this happens?
• 12:13
  Philip Pape: And you actually have to prove, not to us, but to yourself, that you can answer those questions.
• 12:18
  Philip Pape: And then you really don't need us anymore.
• 12:20
  Philip Pape: And that is the win.
• 12:21
  Philip Pape: That is really the win.
• 12:22
  Philip Pape: All right, so Eat More Lift Heavy launches this Monday, March 30th.
• 12:27
  Philip Pape: Now, if you've already heard this episode uh after Monday, it's launched.
• 12:30
  Philip Pape: But if you're hearing it on the weekend, you've got until Sunday, midnight, to get in on founder pricing.
• 12:36
  Philip Pape: This is a uh a loyalty discount we're giving to everyone who listens to the podcast or follows the email list, is on our email list because you are, you know, a supporter of us and we want to give you a break on this and make it very enticing.
• 12:49
  Philip Pape: So founder pricing,$77 a month.
• 12:51
  Philip Pape: We bill it quarterly and that locks you in permanently.
• 12:54
  Philip Pape: And after tomorrow, midnight on the 29th, on the 30th, it goes to 97 a month forever.
• 13:00
  Philip Pape: So 77 a month if you lock it in.
• 13:02
  Philip Pape: Go to eatmoreliftheavy.com.
• 13:04
  Philip Pape: That's eatmoreliftheavy.com.
• 13:06
  Philip Pape: Now, if you want a personal nutrition coach inside the program, that is dialed called dialed in, and that's 166 a month.
• 13:14
  Philip Pape: Again, far less than typical one-on-one coaching.
• 13:16
  Philip Pape: And she's gonna build you a very cool, very customized nutrition blueprint at the beginning in week one, based on a separate intake just about your food and your nutrition.
• 13:27
  Philip Pape: She's gonna review your data weekly.
• 13:29
  Philip Pape: She's gonna give you personal feedback, video feedback every month, form checks, all of that is included.
• 13:34
  Philip Pape: There are only three spots.
• 13:37
  Philip Pape: I just checked three spots left for that tier.
• 13:39
  Philip Pape: We're keeping it small.
• 13:40
  Philip Pape: And then when they're gone, the next available spots will open up when they're available at 197 a month.
• 13:45
  Philip Pape: So these are 166 a month if you lock it in now.
• 13:48
  Philip Pape: Go to eatmorliftheavy.com.
• 13:50
  Philip Pape: The link is in the show notes.
• 13:51
  Philip Pape: We do have a 30-day guarantee.
• 13:53
  Philip Pape: The details are in the terms.
• 13:54
  Philip Pape: I encourage you to read that.
• 13:56
  Philip Pape: Go to eatmoreliftheavy.com.
• 13:58
  Philip Pape: All right, so here's a little bonus.
• 14:00
  Philip Pape: It's a quick way to know if you actually own your fitness knowledge.
• 14:06
  Philip Pape: Like you can own and have agency around your fitness, or if you're still borrowing that knowledge from someone else and dependent on someone else.
• 14:13
  Philip Pape: Here's how you know.
• 14:14
  Philip Pape: Ask yourself these three questions.
• 14:16
  Philip Pape: One, if your weight stalls for two weeks, do you know the first three things to check before changing anything?
• 14:22
  Philip Pape: Can you bang, bang, bam, know exactly what to check?
• 14:24
  Philip Pape: Two, if you're going on a week-long vacation, can you plan your nutrition and training without Googling a new program?
• 14:30
  Philip Pape: Three, if someone asks you why you eat the amount of protein you eat, could you explain the reasoning, not just the number?
• 14:36
  Philip Pape: So if you said yes to all three, you're probably in a great place.
• 14:39
  Philip Pape: You've learned all this stuff, you're owning your own fitness.
• 14:41
  Philip Pape: If you hesitated a bit on any of them or you're not sure, don't worry about it.
• 14:45
  Philip Pape: That's okay.
• 14:45
  Philip Pape: That's the vast majority of people listening.
• 14:47
  Philip Pape: That is just a skill you haven't built yet.
• 14:49
  Philip Pape: And those skills are what gets built through a process like the one we're talking about.
• 14:53
  Philip Pape: And you will learn that in Eat More Lift Heavy if you go to eatmore liftheavy.com.
• 14:57
  Philip Pape: Okay, so link in this in the show notes.
• 14:59
  Philip Pape: Last whole time I'll say it, eatmore liftheavy.com.
• 15:01
  Philip Pape: Until next time, keep using your wits, lifting those weights.
• 15:04
  Philip Pape: And remember, you don't need another restart.
• 15:07
  Philip Pape: You need a finish line.
• 15:08
  Philip Pape: I'm Philip Pape.
• 15:10
  Philip Pape: Eat More Lift Heavy starts Monday.
• 15:12
  Philip Pape: I'll talk to you next time here on the Wits and Weights podcast.