Latest / The Driven Athlete / The Mental Game Rollercoaster | Ep 74

Transcript

The Mental Game Rollercoaster | Ep 74 · The Driven Athlete

• 0:00
  Speaker 1: If you're a driven, active person who wants to reach and pursue a higher quality life with some ambition, then guess what this podcast is for you.
• 0:07
  Speaker 1: This is the Driven Athlete Podcast.
• 0:10
  Speaker 1: This is a really interesting topic to me.
• 0:14
  Speaker 1: By no means am I an expert and this is not my field, right, but it's just something that I'm really interested in, that I feel like I wanted to continue to practice my own life and uh, uh, see how it can really benefit stability, all right.
• 0:31
  Speaker 1: So the thought would being like, with what I've heard from a lot of mentors and a lot of wise individuals and other uh, thought leaders and the industry of health, wellness, fitness, entrepreneurship, the industry of health, wellness, fitness, entrepreneurship, management, whatever is emotional management.
• 0:54
  Speaker 1: It's not like suppressing or avoiding emotions, but or controlling your emotions.
• 0:56
  Speaker 1: It's just management, because I feel like I mean, as my own life experience and people I've talked with and things that I've heard from mentors and experts, if emotions come and go and they're always going to happen, we're emotional beings, right.
• 1:06
  Speaker 1: So it's not like emotions aren't going to happen or that they shouldn't happen, because we have to validate to ourselves, like yo, it's okay to feel stressed, sometimes right and anxious, but it's just management, manage the rollercoaster, and if we can manage the rollercoaster in an appropriate way, that's not huge valleys and huge peaks, right?
• 1:27
  Speaker 1: If you ever met people and by no means am I perfect but times of like flying off the handle, right, this person always flies off the handle, or they're just like super volatile with their emotions and they can't handle a lot of things out of system that are unforeseen.
• 1:43
  Speaker 1: I'm like, all right, let me reflect on that and be aware of my own, and then how can I apply to myself?
• 1:50
  Speaker 1: Right, I just think it's very interesting.
• 1:52
  Speaker 1: So, with that being said, the other thing that I've heard from mentors first, the most important thing is just knowing yourself, and I'm like, all right, well, what does that mean?
• 2:02
  Speaker 1: Right, yourself, and I'm like all right, well, what does that mean?
• 2:07
  Speaker 1: Right, knowing how you handle things, the lens in which you perceive the world and typically how you react to stuff.
• 2:11
  Speaker 1: Right, so, knowing yourself so that you can set yourself up for successful expectations of how you might handle stuff as it comes and goes, right, or engaging with people and conversations and stuff, right, or engaging with people and conversations and stuff.
• 2:28
  Speaker 1: And then, followed by that would be efforts to just manage emotions, emotional management, all right, and the reason why this is important, I think, is because I used to think that physical health, physical wellbeing, was the most important thing in life, like the most valuable thing, which I've actually had second thoughts on that.
• 2:47
  Speaker 1: I think mental health and emotional regulation, mental tranquility, emotional tranquility is probably is the most important thing, right, because there's been plenty of people that don't have good physical health but they would suggest and say that they're in a really good, joyful place in their life.
• 3:04
  Speaker 1: So I'm like man that makes total sense.
• 3:06
  Speaker 1: Or, on the opposite end, people that are struggling in tough situations in their life.
• 3:12
  Speaker 1: Right, there's a tough walk of life that they're currently in and there's a lot of emotional turmoil.
• 3:16
  Speaker 1: Just, constant emotional turmoil is absolutely rough, right, it's terrible, it's debilitating, like you can't, it's just, it's hard to live life like that.
• 3:27
  Speaker 1: So I'm like man.
• 3:32
  Speaker 1: I'm going to apply that to myself.
• 3:33
  Speaker 1: So what if we can take purposeful action for solid emotional management, for emotional tranquility and solid mental health state, and then, in addition to that, play roles of taking action and physical health?
• 3:44
  Speaker 1: You can do both, right, it would be awesome like physically healthy, but also like be emotionally in a solid, joyful, tranquil, not tumultuous spot.
• 3:56
  Speaker 1: Of course it's not going to happen day to day, every day and actually we need struggle and we need suffering.
• 4:03
  Speaker 1: That's my opinion, because that ultimately leads to when you don't have struggle and when you don't have emotional challenges and stress and suffering, you appreciate it more.
• 4:18
  Speaker 1: There's more of an available openness for gratitude because you've been there and you're the spots.
• 4:24
  Speaker 1: Imagine if somebody lived a super chill life and never had any stress, never had struggle and never had any suffering.
• 4:33
  Speaker 1: Would that be good?
• 4:35
  Speaker 1: We've seen that.
• 4:37
  Speaker 1: I've seen that before.
• 4:38
  Speaker 1: People that have grown up in super, usually materially wealthy environments and they've never had to struggle or develop any kind of grit or patience or gratitude.
• 4:51
  Speaker 1: They don't have any gratitude, they're just not available.
• 4:53
  Speaker 1: They don't know otherwise.
• 4:54
  Speaker 1: I'm not making fun of them or bashing anybody, I'm just saying they don't know otherwise.
• 4:58
  Speaker 1: Another analogy with that is people who live up north, like in Minnesota.
• 5:04
  Speaker 1: The winters there are freaking brutal.
• 5:07
  Speaker 1: Dude, I don't want to live there, but when spring comes around in May, sometimes June, which is crazy it's absolute elation.
• 5:16
  Speaker 1: It's an elation.
• 5:17
  Speaker 1: People are outside and like, oh my gosh, this is amazing, whereas here in sunny South Florida, like we have two seasons we have hot and then we have like mildly warm, you know like occasionally chilly, you know what I mean?
• 5:30
  Speaker 1: Um, so we it's hard to appreciate warm, sunny weather consistently If you've all always grown up in it and lived in it.
• 5:41
  Speaker 1: Where people who move here from the North are like this is amazing.
• 5:44
  Speaker 1: People who grew up here and lived here in South Florida they're like, oh, I can't wait to go up and see the seasons and snow and stuff like that.
• 5:50
  Speaker 1: And I was like what do you mean?
• 5:51
  Speaker 1: Right, talk the opposite.
• 5:52
  Speaker 1: But anyway, with all that being said, like we do need stress.
• 5:55
  Speaker 1: We do need stress and struggle and suffering.
• 5:58
  Speaker 1: That ultimately helps with gratitude and appreciation and perspective on other things, which that's just my opinion, but anyway, so, with all that being said, like going back to what I was talking about and the topic of this emotional management and knowing yourself first, all right, that's the key.
• 6:13
  Speaker 1: So some thoughts I've had with that.
• 6:16
  Speaker 1: If somebody is here's what I've heard from experts and other thought leaders on this that I've taken my own practice and I just like this.
• 6:24
  Speaker 1: I just wanted to share it with you guys.
• 6:25
  Speaker 1: I'm not preaching or telling what to do, I'm just saying like this has worked for me and I think it's cool and I'm going to share it.
• 6:31
  Speaker 1: Of course, stress and anxiety happens and the first step that I've found help with myself is I raise my hand and I'll verbally say out loud I'm in the car, my office, whatever, I am stressed, I'm stressed right, or I'm anxious right now.
• 6:48
  Speaker 1: I'm battling anxiety right now.
• 6:50
  Speaker 1: Say it out loud, right.
• 6:53
  Speaker 1: It helps to validate and appreciate that it's real, versus trying to suppress and imagine and pretend like it's not happening, right, that's not going to help anything.
• 7:03
  Speaker 1: And then the second step is say out loud that's okay, it's okay to be stressed.
• 7:09
  Speaker 1: Stress happens.
• 7:10
  Speaker 1: Everybody gets stressed, right.
• 7:11
  Speaker 1: If we weren't living stressed, we're not humans, all right, so it's totally fine.
• 7:15
  Speaker 1: We can validate yo, it's okay and it's a normal, natural thing to feel stressed on occasions.
• 7:20
  Speaker 1: It's totally fine, so it's okay that you're stressed.
• 7:23
  Speaker 1: Oh, okay, good.
• 7:25
  Speaker 1: Now set third step let's reflect why.
• 7:27
  Speaker 1: What factors are leading to me feeling this stressful state or this anxiety state.
• 7:32
  Speaker 1: Stress and anxiety are different, by the way we're going to talk about.
• 7:35
  Speaker 1: Mention my own thoughts on this that I've heard from people in a sec and a little bit.
• 7:39
  Speaker 1: But third step reflect what factors are leading to me feeling stressed right now.
• 7:45
  Speaker 1: We'll start naming them off, right, physically, you can write them down, right, or at least verbally say them out loud.
• 7:52
  Speaker 1: Well, I have this going on in my house.
• 7:54
  Speaker 1: I have this project that's going on.
• 7:55
  Speaker 1: These people aren't getting back to me, um, my kids, uh, are making a huge mess in the kitchen, right, and they're throwing flour and rice everywhere.
• 8:03
  Speaker 1: I have these to-do lists to do at work and I have a deadline with this.
• 8:08
  Speaker 1: I got to write these emails.
• 8:09
  Speaker 1: I'm on my way to an appointment and I might be late because there's a traffic light.
• 8:14
  Speaker 1: There's traffic lights.
• 8:15
  Speaker 1: I might hit a train.
• 8:16
  Speaker 1: I'm like what if I get in an accident on the way, right All.
• 8:19
  Speaker 1: I'm like what if I get in an accident all the way?
• 8:21
  Speaker 1: Right, all these lists and factors, right, there's a lot, usually.
• 8:23
  Speaker 1: There's a lot, right, a lot of moving parts, like maybe contributing to a stressful state.
• 8:25
  Speaker 1: That's all adding up and building up.
• 8:27
  Speaker 1: So, step one I feel stressed.
• 8:30
  Speaker 1: Step two that's okay, because everybody gets stressed.
• 8:33
  Speaker 1: You're allowed to get stressed, actually, with what you have going on, being stressed is totally appropriate, right, it makes sense, all right, cool.
• 8:40
  Speaker 1: Step three what are the factors leading me to feel this way?
• 8:42
  Speaker 1: Boom, boom, boom, boom, boom, boom, boom.
• 8:50
  Speaker 1: All right, let's look at this list Immediately, identify what things can you control and what things can you not control.
• 8:53
  Speaker 1: I can't control my kids throwing at least I don't want to.
• 8:56
  Speaker 1: I don't want to control my kids throwing rice and flour.
• 8:59
  Speaker 1: I want them to be playful and active and enjoy a fun life and not be under micromanagement all the time because of my emotions.
• 9:07
  Speaker 1: By the way, I don't want that.
• 9:09
  Speaker 1: I don't want my home life to be like that.
• 9:11
  Speaker 1: So I can't control my kids' emotions and I can't control their actions.
• 9:16
  Speaker 1: So I'm going to cross that off the list.
• 9:18
  Speaker 1: I can't control traffic lights if I'm late, I can't.
• 9:21
  Speaker 1: So I'm going to cross off the traffic light off the list.
• 9:23
  Speaker 1: That's causing me stress.
• 9:24
  Speaker 1: I'm going to cross that off.
• 9:25
  Speaker 1: Can I cross off the train schedule if I hit a train on the way with the traffic?
• 9:28
  Speaker 1: Can't control that either.
• 9:29
  Speaker 1: Right, I can't control the weather.
• 9:31
  Speaker 1: I can't control the emotions of whoever I have my appointment with.
• 9:34
  Speaker 1: Let's say, I have to have a hard conversation with a significant other or spouse.
• 9:39
  Speaker 1: Can I control their emotional reactions?
• 9:41
  Speaker 1: No, so I'm going to have to cross that off the list too.
• 9:43
  Speaker 1: But I need to have this hard conversation where like hey, I don't know if you knew, but I felt this way when we talked like this, whatever.
• 9:49
  Speaker 1: So I'm going to immediately cross off the list.
• 9:51
  Speaker 1: I can't control their emotional reactions, right?
• 9:54
  Speaker 1: If the doctor I'm going to see for an appointment has an attitude and poor bedside manner, I can't control that either, but that added to my stress.
• 10:00
  Speaker 1: It was like a frustrating totally understandable to be frustrated at that, but I can't control that person's emotions, so I have to cross that off the list.
• 10:09
  Speaker 1: So on this list, I have things crossed off and things that are still not crossed off.
• 10:13
  Speaker 1: So I'm crossing off the things I can't control.
• 10:15
  Speaker 1: The things that are remaining are things I can control, all right.
• 10:19
  Speaker 1: Next step let's prioritize Of those things that are remaining that I can control.
• 10:23
  Speaker 1: That it will help with tackling this stressful and anxious state that I'm currently in.
• 10:28
  Speaker 1: What's the heaviest hitter?
• 10:30
  Speaker 1: What's the one that's going to be the most impactful and going to move the needle the best?
• 10:34
  Speaker 1: That's the priority.
• 10:36
  Speaker 1: So we're going to prioritize what things are most important and prioritize the things that are not prioritized, the things that are not quite as important.
• 10:43
  Speaker 1: Right, like there's a mess on the floor at home from the rice and flour that my kids are throwing around because they were helping us cook, which is supposed to be a fun bonding experience, right?
• 10:54
  Speaker 1: But it's one more thing in my list I got to do to clean up when they go to bed.
• 10:57
  Speaker 1: I'm like darn it and I'm going to be late to go to bed.
• 10:59
  Speaker 1: I'm going to have to stay up later to clean.
• 11:01
  Speaker 1: Just one more thing, right?
• 11:03
  Speaker 1: Well, I can't control their emotions.
• 11:05
  Speaker 1: I can't control their actions.
• 11:06
  Speaker 1: I can't control their emotions.
• 11:07
  Speaker 1: Let me reflect, then, on that is causing me stressed, like I have to clean up.
• 11:12
  Speaker 1: Let me reflect why am I doing that in the first place?
• 11:16
  Speaker 1: Well, it's because I want to have a cool, fun, warm, engaging bonding environment with my children at home, and I know they're not going to be there forever, right, so I'm reflecting on that.
• 11:26
  Speaker 1: Oh, that's okay, that's why that's happening, right, and I would rather have that and healthy kids than maybe the opposite, right?
• 11:33
  Speaker 1: So at least there's some gratitude with that and it's making me feel better.
• 11:37
  Speaker 1: Let me reflect on why, right, I have to write, have a deadline with these projects at work, I have these emails.
• 11:43
  Speaker 1: I got to write, I got to have this hard conversation with so-and-so, whatever, right, what's the top priority and start.
• 11:50
  Speaker 1: What actions, then, would be the best ones to chip away, like?
• 11:55
  Speaker 1: What action plans would be the best strategies to chip away at those controllable actions and lists that you need to do?
• 12:04
  Speaker 1: The items on the list, right?
• 12:05
  Speaker 1: So I have a priority of these lists and I'm writing an action plan for the first one, that's the highest priority.
• 12:12
  Speaker 1: What would make this situation better?
• 12:14
  Speaker 1: I have a deadline for this project at work, right?
• 12:17
  Speaker 1: Or school or like whatever.
• 12:18
  Speaker 1: What would be the action plan to take steps forward in finishing this, right?
• 12:25
  Speaker 1: Well, I need to write an outline.
• 12:26
  Speaker 1: Okay, let's write an outline, right?
• 12:28
  Speaker 1: And then I need to formulate the next step with that whatever, right?
• 12:32
  Speaker 1: So I have a list of action plans of how I can chip away at the heaviest hitting priority task and the next priority, same thing, right?
• 12:42
  Speaker 1: So that I'm just chipping away a little bit at a time on the controllable factors that are going to help eliminate all the stress, stressing factors that contribute to this emotional state, right?
• 12:56
  Speaker 1: That seems to be the best way that I've found to help remedy that situation.
• 13:01
  Speaker 1: All right, the hardest part about that is first identifying and just recognizing and appreciating the ones that you can't control.
• 13:10
  Speaker 1: Can't control the weather, can't control other people's emotions, can't control other people's reactions.
• 13:15
  Speaker 1: I can't control his traffic lights.
• 13:16
  Speaker 1: I can't control the doctor's emotional state if they don't have good bedside manners.
• 13:23
  Speaker 1: Being a jerk, I can't control the train schedule, all that stuff.
• 13:27
  Speaker 1: Right, identifying what you can and can't control, I think, and then start working on things you can.
• 13:31
  Speaker 1: I think that's going to be a game changer.
• 13:33
  Speaker 1: So this has really just helped me, right, because if something else I heard from mentors and stuff, it's like as we gain more responsibilities and stuff and things pile on, stress and responsibilities don't lessen over time.
• 13:51
  Speaker 1: Right, you got kids, you got a business, you got to practice, you got management at work that you got to work on.
• 13:56
  Speaker 1: You have all these things add up, things and stress and things you need to tackle and responsibilities they don't lessen, they actually increase and worsen.
• 14:07
  Speaker 1: But if we want to, we can just become better at managing and handling it, which at the end, at the end, being like what version of yourself do you want to be?
• 14:18
  Speaker 1: You're going to be a better version of a gritty, resourceful, well-emotionally managed individual that can handle a lot of moving parts at once and not fly off the handle or just like lose it.
• 14:28
  Speaker 1: Right, and these strategies have really helped me with that.
• 14:31
  Speaker 1: That's what I'm sharing with you guys.
• 14:36
  Speaker 1: I think another thing that I had heard from experts right, this is not me, this is experts that I'm sharing there's a difference between stress and anxiety.
• 14:45
  Speaker 1: Stress usually comes from a lot of things that are piling up and inaction, not taking action, usually leads to stress.
• 14:56
  Speaker 1: I have, like, all these things I need to do, and stress usually comes from inaction and not taking steps forward, usually from a lack of clarity, and the clarity comes from these lists I was talking about before.
• 15:07
  Speaker 1: Well, what things can I control?
• 15:09
  Speaker 1: What things can I not control?
• 15:09
  Speaker 1: It helps to minimize the list and the things I can control, prioritize what's the most important.
• 15:15
  Speaker 1: All right, this is the top priority.
• 15:17
  Speaker 1: This is the biggest hitter.
• 15:18
  Speaker 1: It's going to move the needle the most.
• 15:19
  Speaker 1: It's the top priority right now, if it's time dependent, or just the biggest, heaviest hitter.
• 15:23
  Speaker 1: And then take action steps and break that down.
• 15:26
  Speaker 1: Okay, imagine if I was an expert at tackling this task.
• 15:31
  Speaker 1: What do you think an expert would do?
• 15:32
  Speaker 1: Well, probably make an outline.
• 15:33
  Speaker 1: Probably would do this, probably would do that, and then start making a list of action plans, right to tackle that top priority.
• 15:38
  Speaker 1: Right.
• 15:39
  Speaker 1: It helps to minimize this mountain that a person feels like they need to climb to tackle that task right.
• 15:46
  Speaker 1: And you multiply that by like 15 tasks that's a lot and it gets super overwhelming, right.
• 15:51
  Speaker 1: So constantly feeling overwhelmed and adding things to the plate that are piling up that you can't Right.
• 15:57
  Speaker 1: So, constantly feeling overwhelmed and adding things to the plate that are piling up that you can't manage, and the stress usually comes from not taking action.
• 16:03
  Speaker 1: Where I know personally, if I have a lot of those things going on, if I feel like I'm taking steps forward and chipping away a little bit at a time, like taking one bite of this massive elephant, one bite at a time, I feel a lot better.
• 16:16
  Speaker 1: I know I'm making progress forward.
• 16:18
  Speaker 1: I'm like tackling whatever's important right now the task wise, right, responsibilities so taking action a little bit, it just makes me feel a lot better, like, okay, we're making steps forward Cool.
• 16:29
  Speaker 1: Whereas stress piles up from inaction and not actually taking action on them.
• 16:34
  Speaker 1: Whereas anxiety is future-based, as in as things come about, as future potential problems arise that haven't even come yet, but I imagine these problems are going to come about and come towards me.
• 16:47
  Speaker 1: I won't be able to handle them, so I'm not going to be able to handle future problems as they come about, as they arise.
• 16:53
  Speaker 1: I can't handle them.
• 16:55
  Speaker 1: The thought of that is what leads to anxiety.
• 16:57
  Speaker 1: That is anxiety.
• 16:58
  Speaker 1: So that stress or that anxiety piles up.
• 17:01
  Speaker 1: It's like, well, what if my kids don't do well with this?
• 17:04
  Speaker 1: And then what if this happens?
• 17:05
  Speaker 1: And then what if this happens?
• 17:06
  Speaker 1: All these things that come about that we're imagining might happen, future-based that is anxiety.
• 17:12
  Speaker 1: So stress is not taking action with things that you need to do, usually from a lack of clarity and not knowing what to do or what to do first, which looks like a huge mountain you need to climb and it's like I can't even do it anyway, right, there's like it's just too overwhelming in action, whereas stress is future-based and, um, thinking you can't handle problems as they arise right in the in the future, and usually our imagination is way worse than reality.
• 17:40
  Speaker 1: Just something else to consider too.
• 17:42
  Speaker 1: It probably won't be that bad, right?
• 17:44
  Speaker 1: So, with all being said, those things just help to take purposeful action, steps for our own emotional management and the emotional rollercoaster being a little more under, emotional rollercoaster being a little more under, being more well-managed and less massive peaks and super low valleys, right, and that's just rollercoaster of emotional states is no bueno, right.
• 18:08
  Speaker 1: And so for family people that have kids, like, what kind of like?
• 18:10
  Speaker 1: I don't want my house, my home, to be that kind of an environment of like blow ups and then like elation and then like massively can't handle things and then like overwhelm and all that stuff.
• 18:23
  Speaker 1: I don't want my children to be raised like that because they're going to pick up on that and they're going to be like that, right.
• 18:28
  Speaker 1: So I don't want to do that.
• 18:29
  Speaker 1: These strategies have just really helped and that's why I'm sharing it All right, so apply that with health, wellness and fitness.
• 18:38
  Speaker 1: If somebody's like I want to lose weight, right, or I want to tackle this back pain, I don't know what's going on, right?
• 18:44
  Speaker 1: Well, first and foremost, raise your hand and say I am stressed, why?
• 18:50
  Speaker 1: Because I want to lose weight and I don't like my current physique and health status.
• 18:55
  Speaker 1: I want to lose weight and I don't like my current physique and health status.
• 18:59
  Speaker 1: Okay, what factors can we do that are, what factors have led to this, right?
• 19:01
  Speaker 1: What factors usually cause that?
• 19:04
  Speaker 1: Well, usually nutritional habits, portion size control, which we can control, a lack of exercise and maybe a lack of scheduling and planning, because we feel like we're it's just, we have a lot going on, right, all right.
• 19:17
  Speaker 1: So what things are?
• 19:19
  Speaker 1: What's the priority, right?
• 19:20
  Speaker 1: What things can I control?
• 19:21
  Speaker 1: What can I not control?
• 19:22
  Speaker 1: Well, I can't control how, uh, I was raised in my family that led to certain nutritional habits being developed and uh and uh processed of how we live.
• 19:35
  Speaker 1: It's ingrained, right Of just like oh, we just eat Oreos and cookies, like we just eat junk food and watch TV a lot.
• 19:41
  Speaker 1: Right, that's how I was raised, didn't know otherwise.
• 19:43
  Speaker 1: All right, well, we can't control that now because it's past.
• 19:46
  Speaker 1: What we can control now is what do we do next?
• 19:49
  Speaker 1: Right, all right.
• 19:51
  Speaker 1: Can we control our portion sizes of food?
• 19:53
  Speaker 1: Yes, can we control what foods we decide to eat?
• 19:56
  Speaker 1: Yes, can we decide what food we get at the grocery store?
• 20:00
  Speaker 1: Yes, all those things take a little bit of awareness and, of course, discipline, which is very hard.
• 20:06
  Speaker 1: I'm not minimizing that.
• 20:08
  Speaker 1: What else would help?
• 20:09
  Speaker 1: What other things can I do to get to a physique fitness status that I want?
• 20:14
  Speaker 1: Well, what if I exercised 45 minutes a day for three days a week?
• 20:20
  Speaker 1: Well, that would work.
• 20:21
  Speaker 1: All right, that would probably be on track for my goal perfect.
• 20:25
  Speaker 1: Having an accountability partner also would probably be advantageous to consistently stay on this track cool.
• 20:31
  Speaker 1: Next step I'm very busy.
• 20:33
  Speaker 1: Let's work through our schedule and here's what I recommend.
• 20:37
  Speaker 1: All right, this is from another mentor and I have done this and it's super enlightening and very like.
• 20:43
  Speaker 1: It's interesting, but it really locks down a daily schedule On an Excel spreadsheet.
• 20:51
  Speaker 1: Have seven columns, sunday through Saturday, broken down each row in 30 minute increments, and write out exactly what you do during the day.
• 20:59
  Speaker 1: What time do you wake up?
• 21:01
  Speaker 1: What time do you drive to work?
• 21:03
  Speaker 1: What time do you read, right?
• 21:05
  Speaker 1: What time do you do if you reflect or devotional or whatever?
• 21:08
  Speaker 1: What time do you get home from work?
• 21:11
  Speaker 1: What time is your lunch?
• 21:12
  Speaker 1: When you do get home from work, what are you doing Right?
• 21:15
  Speaker 1: Exactly Right, it's a 30 minute commute, cool.
• 21:21
  Speaker 1: So if you leave, you leave work at five, oh five, and you get home at five 35 or five 40, depending on traffic Right?
• 21:24
  Speaker 1: Uh, then what are you doing from six, from five, 45 till bedtime?
• 21:27
  Speaker 1: What time are you going to bed, right?
• 21:28
  Speaker 1: What?
• 21:28
  Speaker 1: What would be your perfect, ideal schedule?
• 21:30
  Speaker 1: And that way it's.
• 21:32
  Speaker 1: It's a little bit enlightening and sheds a little light on like if I did want to work out for 45 minutes three times a week.
• 21:39
  Speaker 1: Right, which is what like two hours and 15 minutes or something.
• 21:43
  Speaker 1: Can you spare two hours and 15 minutes a week?
• 21:46
  Speaker 1: It's very hard, but usually the answer is yes.
• 21:52
  Speaker 1: Where can we find that time and shed off the other times that we're not using towards what we want our goal to be right?
• 22:00
  Speaker 1: So at least we can plan, that, we can take step strategies on scheduling and planning?
• 22:05
  Speaker 1: Cool, so we're working on nutrition.
• 22:08
  Speaker 1: We're working on what we're actually buying at the grocery store.
• 22:12
  Speaker 1: So it's not.
• 22:12
  Speaker 1: Things are available at home.
• 22:14
  Speaker 1: Right, helping with physique and weight loss and fitness.
• 22:16
  Speaker 1: Right, I'm going to implement three days a week of 45-minute workouts.
• 22:19
  Speaker 1: I have my schedule laid out and I have an accountability partner.
• 22:23
  Speaker 1: Those strategies might help towards the goal.
• 22:27
  Speaker 1: Right, and then consistently doing that over time is what leads to the best results.
• 22:31
  Speaker 1: Just a little bit all the time, and that's the other last point I was going to make is not jumping off a cliff or completely bailing if we miss a day, right, or two days or even a week, right, a person is not going to get jacked and ripped from one workout.
• 22:46
  Speaker 1: They're also not going to get fat and overweight from a week of poor eating right or a week of missing a workout.
• 22:54
  Speaker 1: It takes 20 hours to make a significant difference of competency and momentum towards being competent at a particular thing.
• 23:07
  Speaker 1: So people will wait a decade to start those 20 hours of effort.
• 23:13
  Speaker 1: That's 20 workouts.
• 23:16
  Speaker 1: And if you go three times a week, that's like seven weeks.
• 23:19
  Speaker 1: Imagine working out for seven weeks for 45 minutes a day.
• 23:23
  Speaker 1: That's like 21 hours.
• 23:26
  Speaker 1: I'm imagining.
• 23:26
  Speaker 1: Like for seven weeks for three times.
• 23:29
  Speaker 1: Like seven times three is 21,.
• 23:31
  Speaker 1: Right, for hours.
• 23:31
  Speaker 1: But the 45 minutes for seven weeks, three days a week.
• 23:34
  Speaker 1: There'd be significant changes would be noticed.
• 23:37
  Speaker 1: Right, it doesn't take that long.
• 23:40
  Speaker 1: But the roller coaster of bailing because you missed one workout or you cheated on a meal or whatever, right, like you just went ham on something, or a whole week even.
• 23:52
  Speaker 1: A person is not going to get in extreme shape with a week or one meal or two meals even, and a person's not going to get fat and out of shape by doing that, right, so you're not going to get jacked and ripped and you're not going to get fat.
• 24:06
  Speaker 1: So let's minimize this roller coaster and not just bail.
• 24:09
  Speaker 1: Just immediately start where you left off and just continue and over time, when consistently making effort towards that direction, momentum is, discipline is built and habits are formed, and that's when momentum is built.
• 24:21
  Speaker 1: And then usually with that, it just re-encourages and reinforces the same actions over and over and over and apply that for years and years and years, and that's where lifestyle habits are maintained and a person is a different person, right?
• 24:36
  Speaker 1: Those are things that I've heard from experts, other thought leaders and mentors that I've had that I've tried to apply in my own life.
• 24:43
  Speaker 1: By no means am I perfect, but I just try to, as best I can, root back to that stuff and apply it myself so that I can take action on emotional management for the sake of my children and my family, home and my business and my employees and my patients, right, and my own health and wellness.
• 25:01
  Speaker 1: Um, and then also, um, just reflecting and gratitude.
• 25:06
  Speaker 1: I think there's also a super important.
• 25:07
  Speaker 1: I know it's all like cliche and trendy right now, like manifesting gratitude or whatever, but these are the things that I've done that I think are really helpful.
• 25:14
  Speaker 1: So if you have any questions like, give that stuff a try, see what you think, read up on this.
• 25:20
  Speaker 1: I'm always open to other suggestions, insights, questions, comments, concerns or conflicting opinions.
• 25:24
  Speaker 1: I'm always open to ideas.
• 25:25
  Speaker 1: Those are the things right now that I feel like have been really helpful for me, so give that stuff a try, and I'm always interested to hear what you have to think too.