1 00:00:00,000 --> 00:00:03,600 Welcome to Fit to Be Real and a little extra. 2 00:00:03,600 --> 00:00:05,000 Happy day everyone. 3 00:00:05,000 --> 00:00:06,600 Happy day. 4 00:00:06,600 --> 00:00:08,600 Oh happy day. 5 00:00:08,600 --> 00:00:10,600 Oh happy day. 6 00:00:10,600 --> 00:00:12,600 Oh I like the key you chose. 7 00:00:12,600 --> 00:00:14,600 Choices. 8 00:00:14,600 --> 00:00:18,100 What are we talking about today? 9 00:00:18,100 --> 00:00:19,100 What are we getting into? 10 00:00:19,100 --> 00:00:19,800 Fitness. 11 00:00:19,800 --> 00:00:20,800 What? 12 00:00:20,800 --> 00:00:21,400 Fitness. 13 00:00:21,400 --> 00:00:26,100 How to get started and make your own fitness routine. 14 00:00:26,100 --> 00:00:32,200 And if you've already started how to make your own fitness program. 15 00:00:32,200 --> 00:00:34,300 I honestly, I'm going to be honest with you. 16 00:00:34,300 --> 00:00:35,000 Honestly. 17 00:00:35,000 --> 00:00:36,200 Honestly. 18 00:00:36,200 --> 00:00:37,600 Thank you for your transparency. 19 00:00:37,600 --> 00:00:44,400 I've been talking to people recently and you know people come up to us all the time when we're out in the wild. 20 00:00:44,400 --> 00:00:46,100 It is the only thing they want to talk about. 21 00:00:46,100 --> 00:00:49,100 It is the only thing they want to talk about and which is fine. 22 00:00:49,100 --> 00:00:50,300 That's what we're here for. 23 00:00:50,300 --> 00:00:53,800 But a lot of them say, oh my gosh, we keep meaning to come to your classes. 24 00:00:53,800 --> 00:00:54,700 We're going to come. 25 00:00:54,700 --> 00:00:55,300 We're going to come. 26 00:00:55,300 --> 00:00:55,800 Okay. 27 00:00:55,800 --> 00:00:57,200 But I don't know how to start. 28 00:00:57,200 --> 00:00:59,200 What do you, what should I start with? 29 00:00:59,200 --> 00:01:02,600 And that's like the most general question. 30 00:01:02,600 --> 00:01:03,200 Paying for it. 31 00:01:03,200 --> 00:01:04,900 Paying for it. 32 00:01:04,900 --> 00:01:06,400 Sign up online. 33 00:01:06,400 --> 00:01:12,600 Or I started and stopped so many times like I just can't figure out what I need to do. 34 00:01:12,600 --> 00:01:14,800 Cause a lot of people have a lot of goals. 35 00:01:14,800 --> 00:01:17,400 Different goals and it's overwhelming. 36 00:01:17,400 --> 00:01:20,400 So not that you can't ask us that when we're out in the wild. 37 00:01:20,400 --> 00:01:22,400 Totally ask us that. 38 00:01:22,400 --> 00:01:24,500 But it's been happening a lot lately. 39 00:01:24,500 --> 00:01:28,400 I was just been with a bunch of moms that were like, we've been looking on your website. 40 00:01:28,400 --> 00:01:30,100 We just don't know where to start. 41 00:01:30,100 --> 00:01:31,500 Well, you can do it yourself. 42 00:01:31,500 --> 00:01:33,200 We're going to tell you how. 43 00:01:33,200 --> 00:01:37,000 But also like, don't talk to us about this. 44 00:01:37,000 --> 00:01:40,900 Like if you're out and you're with an accountant, don't talk to them about your taxes. 45 00:01:40,900 --> 00:01:41,900 They don't care. 46 00:01:41,900 --> 00:01:44,000 They're not behind a desk. 47 00:01:44,000 --> 00:01:47,900 You know, but if you're in Seafit, we're more than happy to answer your questions. 48 00:01:47,900 --> 00:01:49,100 That's not the wild. 49 00:01:49,100 --> 00:01:51,900 When we, well, things get wild in there. 50 00:01:51,900 --> 00:01:57,200 But when we're at the grocery store, we don't care what's in your cart. 51 00:01:57,200 --> 00:01:58,100 Okay. 52 00:01:58,100 --> 00:02:04,000 And when we're out at a bar or restaurant and you're having a burger with fries, 53 00:02:04,000 --> 00:02:04,800 kudos to you. 54 00:02:04,800 --> 00:02:05,200 Yeah. 55 00:02:05,200 --> 00:02:06,000 Cause so are we. 56 00:02:06,000 --> 00:02:07,500 No judgment. 57 00:02:07,500 --> 00:02:09,300 You're doing it right. 58 00:02:09,300 --> 00:02:10,400 That is the wild. 59 00:02:10,400 --> 00:02:11,000 It did. 60 00:02:11,000 --> 00:02:11,200 Yeah. 61 00:02:11,200 --> 00:02:11,900 Just life. 62 00:02:11,900 --> 00:02:12,800 Yeah. 63 00:02:12,800 --> 00:02:13,300 In real. 64 00:02:13,300 --> 00:02:14,700 I call them real people clothes. 65 00:02:14,700 --> 00:02:15,800 Hmm. 66 00:02:15,800 --> 00:02:17,500 We don't go out in real people. 67 00:02:17,500 --> 00:02:18,000 Hmm. 68 00:02:18,000 --> 00:02:18,700 Hmm. 69 00:02:18,700 --> 00:02:18,800 Hmm. 70 00:02:18,800 --> 00:02:19,800 Hmm. 71 00:02:19,800 --> 00:02:22,600 We don't go out in real people clothes either. 72 00:02:22,600 --> 00:02:26,800 I just showed somebody in my closet who hadn't seen the house for the first time and she 73 00:02:26,800 --> 00:02:30,000 was like, oh my gosh, the amount of clothes. 74 00:02:30,000 --> 00:02:31,800 And I said, yes, do you see all these clothes? 75 00:02:31,800 --> 00:02:36,200 I wear what's in this one drawer, Seafit shirts and leggings. 76 00:02:36,200 --> 00:02:38,500 I mean, your closet is like a sight to see. 77 00:02:38,500 --> 00:02:39,000 Right. 78 00:02:39,000 --> 00:02:42,500 But I don't wear any of it because I don't go out in the wild. 79 00:02:42,500 --> 00:02:47,200 Well, for instance, we have a wedding, a family wedding coming up and I needed to 80 00:02:47,200 --> 00:02:51,900 dress because shopping in the wild is like the main of my existence. 81 00:02:51,900 --> 00:02:53,200 And I tried it and there's nothing. 82 00:02:53,200 --> 00:02:55,500 So I shopped in Carly's closet. 83 00:02:55,500 --> 00:02:56,200 She did. 84 00:02:56,200 --> 00:02:59,700 And there are tags on tag. 85 00:02:59,700 --> 00:03:01,500 Like it was an actual store. 86 00:03:01,500 --> 00:03:02,700 I. 87 00:03:02,700 --> 00:03:05,300 And I was like, you don't wear, you've never worn this. 88 00:03:05,300 --> 00:03:08,800 Well, well, I don't get invited to black tie events very often. 89 00:03:08,800 --> 00:03:13,500 But even just like other dresses where you were like, yes, I bought this in 2021 in the 90 00:03:13,500 --> 00:03:14,600 month of October. 91 00:03:14,600 --> 00:03:14,800 Yeah. 92 00:03:14,800 --> 00:03:19,600 Well, I listen, that is my guilty pleasure other than Bravo. 93 00:03:19,600 --> 00:03:21,700 My guilty pleasure is plethora. 94 00:03:21,700 --> 00:03:22,800 I do love plethora. 95 00:03:22,800 --> 00:03:26,100 I have a lot of plethora also in my closet. 96 00:03:26,100 --> 00:03:31,900 My guilty pleasure is shopping and then my problem is I don't have anywhere to go. 97 00:03:31,900 --> 00:03:33,400 Make a place to go. 98 00:03:33,400 --> 00:03:33,800 I know. 99 00:03:33,800 --> 00:03:38,500 I keep meaning to like have a date night with Andrew, but I don't know if that's going to happen. 100 00:03:38,500 --> 00:03:39,900 Oh my God, I will babysit. 101 00:03:39,900 --> 00:03:40,700 Stop it. 102 00:03:40,700 --> 00:03:42,000 Okay. 103 00:03:42,000 --> 00:03:43,900 We're sidetracked. 104 00:03:43,900 --> 00:03:44,900 We're going to get into this. 105 00:03:44,900 --> 00:03:48,800 It's important because it's for your future. 106 00:03:48,800 --> 00:03:50,000 Okay. 107 00:03:50,000 --> 00:03:53,000 Buckle up buttercup. 108 00:03:53,000 --> 00:03:54,000 I was hoping you would go there. 109 00:03:54,000 --> 00:03:54,500 No. 110 00:03:54,500 --> 00:04:00,400 I'm Victoria. 111 00:04:00,400 --> 00:04:02,200 Hey guys, I'm Carly. 112 00:04:02,200 --> 00:04:05,400 And today we're going to talk about fitness. 113 00:04:05,400 --> 00:04:09,500 So you know, there are so many benefits to a program. 114 00:04:09,500 --> 00:04:11,900 However, it is difficult to start. 115 00:04:11,900 --> 00:04:16,700 What we want to do with you today is talk about how you can start it all on your own. 116 00:04:16,700 --> 00:04:22,000 Yes, there are so many platforms out there that will help you do this, but guess what? 117 00:04:22,000 --> 00:04:26,600 You can figure it out for yourself with a pen and a piece of paper and yourself. 118 00:04:26,600 --> 00:04:27,100 Really? 119 00:04:27,100 --> 00:04:30,400 There's everybody can have an app these days. 120 00:04:30,400 --> 00:04:39,600 Like any fitness company, any singular fitness coach or studio or whatever it may be, that 121 00:04:39,600 --> 00:04:41,600 doesn't mean they're acclaimed. 122 00:04:41,600 --> 00:04:44,200 That doesn't mean they have the answers. 123 00:04:44,200 --> 00:04:48,800 And that doesn't mean that's going to be the right program for you just because, oh, look, 124 00:04:48,800 --> 00:04:50,800 I have an app like to a degree. 125 00:04:50,800 --> 00:04:53,600 It almost feels like, oh, well, they must. 126 00:04:53,600 --> 00:04:54,800 They must know what's going on. 127 00:04:54,800 --> 00:04:55,300 Exactly. 128 00:04:55,300 --> 00:04:57,800 You know, and that's not the case. 129 00:04:57,800 --> 00:05:00,200 So putting money and sometimes they're really expensive. 130 00:05:00,200 --> 00:05:01,100 I know. 131 00:05:01,100 --> 00:05:07,200 And so putting money into somebody an influencer, whatever it is an app because it just seems 132 00:05:07,200 --> 00:05:12,600 like if you have an app, you've got the answers for me and you're the fix. 133 00:05:12,600 --> 00:05:14,400 It's not the case. 134 00:05:14,400 --> 00:05:20,200 So yes, pen and paper, do it yourself and start there. 135 00:05:20,200 --> 00:05:23,900 And then you can, you know, and even grow your branches. 136 00:05:23,900 --> 00:05:25,000 Oh, God. 137 00:05:25,000 --> 00:05:26,100 Wow. 138 00:05:26,100 --> 00:05:28,200 That was a little woo-woo for me. 139 00:05:28,200 --> 00:05:32,300 But even if you've started a fitness program and you've been working out for years, you 140 00:05:32,300 --> 00:05:38,800 might have gotten lost in translation basically, and you're all over the place with your workouts. 141 00:05:38,800 --> 00:05:42,800 You're all over the place with your nutrition and you start a little bit here. 142 00:05:42,800 --> 00:05:44,800 You start a little bit there. 143 00:05:44,800 --> 00:05:49,300 We're going to start with what we're going to say because there's just so much information. 144 00:05:49,300 --> 00:05:49,800 Yes. 145 00:05:49,800 --> 00:05:51,000 So you're like, oh, you want it. 146 00:05:51,000 --> 00:05:51,800 You're doing that. 147 00:05:51,800 --> 00:05:52,500 You think I should do that. 148 00:05:52,500 --> 00:05:54,000 I'm going to do that too. 149 00:05:54,000 --> 00:05:58,200 And then you don't follow through because there's 12 other things that just came into your view 150 00:05:58,200 --> 00:06:02,800 that are telling you that you should actually, this needs to be your important, you know, 151 00:06:02,800 --> 00:06:04,800 part of the piece or puzzle piece. 152 00:06:04,800 --> 00:06:05,200 Yeah. 153 00:06:05,200 --> 00:06:11,500 Do you ever see those influencers or people online that are like so clever and it's so 154 00:06:11,500 --> 00:06:14,800 great to follow or like find these videos that you're like, I was thinking that, but 155 00:06:14,800 --> 00:06:15,400 you did it. 156 00:06:15,400 --> 00:06:16,000 And like, I love that. 157 00:06:16,000 --> 00:06:16,500 Oh, yes. 158 00:06:16,500 --> 00:06:16,800 Yes. 159 00:06:16,800 --> 00:06:17,500 Anything that's funny. 160 00:06:17,500 --> 00:06:18,100 Yes. 161 00:06:18,100 --> 00:06:21,000 But they're like, oh, you can't have an egg every day for your cholesterol. 162 00:06:21,000 --> 00:06:22,400 But wait, I'm sorry. 163 00:06:22,400 --> 00:06:24,500 What did you just say? 164 00:06:24,500 --> 00:06:26,400 You can't have an egg every day. 165 00:06:26,400 --> 00:06:26,900 Oh, okay. 166 00:06:26,900 --> 00:06:30,000 So, you know, you have to raise your, like your cholesterol will rise is that I'm so 167 00:06:30,000 --> 00:06:33,200 sorry to tell you that I heard you go, I don't know. 168 00:06:33,200 --> 00:06:33,600 I don't know. 169 00:06:33,600 --> 00:06:34,200 I never did. 170 00:06:34,200 --> 00:06:35,800 I had no idea what you said. 171 00:06:35,800 --> 00:06:38,700 Honestly, God, it was a run on word because they talk fast. 172 00:06:38,700 --> 00:06:39,400 So I was acting. 173 00:06:39,400 --> 00:06:40,000 Oh, sorry. 174 00:06:40,000 --> 00:06:40,500 Sorry. 175 00:06:40,500 --> 00:06:44,200 You did not use your degree to its full potential. 176 00:06:44,200 --> 00:06:44,500 Go ahead. 177 00:06:44,500 --> 00:06:45,300 Not book the job. 178 00:06:46,500 --> 00:06:47,000 Start over. 179 00:06:47,000 --> 00:06:48,200 Thank you for my second chance. 180 00:06:48,200 --> 00:06:50,000 My name is Traya Mayo. 181 00:06:50,200 --> 00:06:53,100 I'm five foot four and here are my 16 bars. 182 00:06:53,100 --> 00:06:58,600 They're like, you they just battle off all the things that you can't do and that you 183 00:06:58,600 --> 00:07:00,500 should do, but it contradicts everything. 184 00:07:00,500 --> 00:07:00,700 Right. 185 00:07:00,700 --> 00:07:03,200 Like you can't have an egg every day because your cholesterol is going to rise, but you 186 00:07:03,200 --> 00:07:05,800 really should have eggs because it's the best form of protein to start your day in 187 00:07:05,800 --> 00:07:06,700 the morning. 188 00:07:06,700 --> 00:07:08,100 And too much water. 189 00:07:08,100 --> 00:07:11,400 You could put yourself into shock and drain your electrolytes, but you have to have a 190 00:07:11,400 --> 00:07:13,800 gallon of water a day or else you're not going to survive. 191 00:07:13,800 --> 00:07:19,800 And like the back and forth and it's everything that you hear and then also everything that's 192 00:07:19,800 --> 00:07:21,300 like, it's not, it's not true. 193 00:07:21,300 --> 00:07:22,700 It just, you have to do what works for you. 194 00:07:22,700 --> 00:07:28,600 I know everything's so trendy and it's hard to find the facts in all of the fiction online, 195 00:07:28,600 --> 00:07:32,800 which makes it hard to follow through on your own program when you're trying to take pieces 196 00:07:32,800 --> 00:07:34,000 of it all and put it together. 197 00:07:34,000 --> 00:07:34,200 Right. 198 00:07:34,200 --> 00:07:36,500 And then your brain becomes scrambled eggs. 199 00:07:37,300 --> 00:07:38,300 Don't eat them every day. 200 00:07:39,800 --> 00:07:43,800 You know, it's the new speaking of scrambled scrambled oatmeal is the new thing. 201 00:07:44,100 --> 00:07:45,200 What the heck is that? 202 00:07:45,600 --> 00:07:48,400 It's putting like making your oatmeal. 203 00:07:48,400 --> 00:07:50,000 First of all, don't look so disgusted. 204 00:07:50,000 --> 00:07:52,100 You have no idea what it sounds. 205 00:07:52,100 --> 00:07:53,000 Gross. 206 00:07:53,000 --> 00:07:55,700 It's, it looks amazing in the video. 207 00:07:55,700 --> 00:07:55,900 Okay. 208 00:07:55,900 --> 00:07:56,800 It's all about how it looks. 209 00:07:56,800 --> 00:08:01,300 Go ahead and make your, you make your oatmeal and then you put it in a frying pan and you 210 00:08:01,300 --> 00:08:06,700 add like the nuts and the cinnamon and the berries and you just kind of like scramble it up. 211 00:08:06,700 --> 00:08:07,100 Okay. 212 00:08:07,200 --> 00:08:11,100 I was thinking that you make oatmeal and you scramble eggs and you put it together. 213 00:08:12,900 --> 00:08:14,300 That's why I made that face. 214 00:08:15,600 --> 00:08:17,600 No, you were be wrong. 215 00:08:18,900 --> 00:08:21,700 I was assuming and you know what assuming does. 216 00:08:21,700 --> 00:08:24,000 Makes an ass out of you and me. 217 00:08:24,000 --> 00:08:26,300 And there goes that E right on the podcast. 218 00:08:28,800 --> 00:08:29,600 All right, let's start. 219 00:08:30,300 --> 00:08:32,600 So number one in making your fitness program. 220 00:08:32,700 --> 00:08:33,600 I'm ignoring her. 221 00:08:34,500 --> 00:08:39,800 Whether you're starting out, whether you're mid workout, whether you're in advanced level, 222 00:08:39,900 --> 00:08:41,300 measure your fitness level. 223 00:08:41,600 --> 00:08:48,300 So how you do that, how you do that, how you be doing that is that was good. 224 00:08:48,300 --> 00:08:49,800 Man, I was both the job. 225 00:08:49,800 --> 00:08:50,500 It was something. 226 00:08:50,500 --> 00:08:50,700 Yeah. 227 00:08:50,700 --> 00:08:51,500 I'm going to get canceled. 228 00:08:51,500 --> 00:08:52,100 I'm going to call back. 229 00:08:52,100 --> 00:08:52,400 Yep. 230 00:08:52,800 --> 00:08:55,900 Your pulse rate before and right after you walk a mile. 231 00:08:55,900 --> 00:09:01,000 Oh, so check your pulse before and after just one mile and see what it is. 232 00:09:01,500 --> 00:09:03,400 How long it takes to walk a mile. 233 00:09:03,500 --> 00:09:04,900 That's really, really important. 234 00:09:05,000 --> 00:09:05,300 Yeah. 235 00:09:05,500 --> 00:09:07,100 For me, it's long. 236 00:09:07,900 --> 00:09:08,300 Really? 237 00:09:08,400 --> 00:09:08,700 Mm hmm. 238 00:09:09,100 --> 00:09:10,600 To walk to walk a mile. 239 00:09:10,900 --> 00:09:11,200 Mm hmm. 240 00:09:12,400 --> 00:09:12,700 Okay. 241 00:09:13,700 --> 00:09:16,600 How many pushups you can do modified. 242 00:09:16,600 --> 00:09:21,700 Okay, and how well you move through a full range of motion in your hips, 243 00:09:21,700 --> 00:09:23,300 knees, ankles, shoulders and elbows. 244 00:09:23,300 --> 00:09:28,600 Now there are many exercises you can do for that squats burpees, you know, 245 00:09:28,600 --> 00:09:34,900 everything your waist circumference and your body mass index. 246 00:09:34,900 --> 00:09:38,500 Now that's a little tougher if you don't have a scale that does BMI. 247 00:09:39,600 --> 00:09:44,700 Yeah, there's a formula to do that, but I can guarantee the normal person is 248 00:09:44,700 --> 00:09:46,500 not going to do that to do that. 249 00:09:46,600 --> 00:09:50,900 So, so if you want to do measure your fitness level, do those previous things 250 00:09:50,900 --> 00:09:53,700 that I said and that you create a benchmark. 251 00:09:53,700 --> 00:09:59,000 So you're going to go back to all of that mid, let's say four to six months 252 00:09:59,000 --> 00:10:02,100 from now and see how much you've made progress. 253 00:10:02,200 --> 00:10:02,300 Yeah. 254 00:10:02,300 --> 00:10:05,900 And that would be sort of the beginning of your. 255 00:10:06,200 --> 00:10:06,800 Measuring. 256 00:10:06,800 --> 00:10:07,700 Yeah, your progression. 257 00:10:08,200 --> 00:10:12,300 I also want to say BMI is very important. 258 00:10:12,300 --> 00:10:12,600 Yeah. 259 00:10:12,600 --> 00:10:17,900 It's important to know like how much fat your body has versus how much muscle 260 00:10:17,900 --> 00:10:18,800 versus whatever. 261 00:10:20,500 --> 00:10:25,500 But when you go to the doctor and they do all of your like health checkups, 262 00:10:25,500 --> 00:10:27,000 which apparently we should do every year. 263 00:10:27,000 --> 00:10:28,000 Apparently. 264 00:10:29,500 --> 00:10:30,700 Don't listen to them. 265 00:10:31,900 --> 00:10:38,100 When they tell you you're morbidly obese in whatever version of yourself 266 00:10:38,100 --> 00:10:41,800 that you're in and it's like one number over whatever the BMI. 267 00:10:41,800 --> 00:10:43,900 The BMI scale needs to change. 268 00:10:44,200 --> 00:10:49,400 It's people have been saying that for years and years that the BMI everyone's obese. 269 00:10:49,400 --> 00:10:49,900 Mm hmm. 270 00:10:49,900 --> 00:10:50,300 Everyone. 271 00:10:50,300 --> 00:10:50,700 Yeah. 272 00:10:50,800 --> 00:10:55,100 Everyone needs to be in a sport athletic body to be healthy according to the BMI 273 00:10:55,100 --> 00:10:57,000 that your doctor is going to like talk to you about. 274 00:10:57,300 --> 00:10:58,900 And that's not that's not true. 275 00:10:58,900 --> 00:10:59,300 Right. 276 00:10:59,300 --> 00:11:03,300 We're not all going to be somombials and even somombials has an off season. 277 00:11:03,400 --> 00:11:03,900 Right. 278 00:11:03,900 --> 00:11:09,400 And she I would guarantee is not, you know, imperfect mint condition at that time. 279 00:11:09,400 --> 00:11:14,600 So the BMI take it with a grain of salt and do not leave the doctor's office 280 00:11:14,600 --> 00:11:16,800 completely depressed when they tell you. 281 00:11:17,200 --> 00:11:19,200 Are you looking in the mirror right now? 282 00:11:21,800 --> 00:11:26,000 I just I have a lot of clients that are like, well, I went to the doctor and I'm 283 00:11:26,000 --> 00:11:28,700 like, you went to the doctor and they told you that and you were like, 284 00:11:28,700 --> 00:11:31,300 I'm in my healthiest state right now. 285 00:11:31,300 --> 00:11:31,800 Yeah. 286 00:11:31,800 --> 00:11:32,200 Yeah. 287 00:11:32,500 --> 00:11:37,500 And I was very thin, not necessarily healthy, but I was thin and I was like, 288 00:11:37,500 --> 00:11:39,100 I'm not obese. 289 00:11:39,100 --> 00:11:39,600 Yeah. 290 00:11:40,000 --> 00:11:40,400 Okay. 291 00:11:40,600 --> 00:11:41,300 Yeah, I know. 292 00:11:41,300 --> 00:11:41,900 That's yeah. 293 00:11:42,000 --> 00:11:45,000 Well, that's a good tip because it can really mess with your head. 294 00:11:45,600 --> 00:11:45,800 Yeah. 295 00:11:45,800 --> 00:11:46,300 Thank you. 296 00:11:46,300 --> 00:11:46,800 You're welcome. 297 00:11:48,600 --> 00:11:49,700 Number two. 298 00:11:51,000 --> 00:11:53,700 I'm going to say this differently every now and what they want. 299 00:11:55,000 --> 00:11:57,700 Design your own fitness program. 300 00:11:58,100 --> 00:12:00,900 So you need to first this is where the pen and paper comes to play. 301 00:12:01,000 --> 00:12:03,400 You need to take out a pen, take out a paper. 302 00:12:04,400 --> 00:12:05,000 Done. 303 00:12:05,200 --> 00:12:06,000 Step one. 304 00:12:06,000 --> 00:12:06,500 Easy. 305 00:12:06,500 --> 00:12:08,900 Right down your fitness goals. 306 00:12:09,300 --> 00:12:09,600 Yeah. 307 00:12:09,900 --> 00:12:10,600 Write them down. 308 00:12:10,600 --> 00:12:11,300 What are they? 309 00:12:11,400 --> 00:12:12,400 Is it to get stronger? 310 00:12:12,400 --> 00:12:13,600 Is it to lose weight? 311 00:12:13,800 --> 00:12:18,100 Is it to have endurance because you can't get through that walk a mile. 312 00:12:18,100 --> 00:12:20,000 You can't get through that run a mile. 313 00:12:20,300 --> 00:12:21,800 Like those are all different. 314 00:12:22,000 --> 00:12:23,400 Some of them work together. 315 00:12:23,500 --> 00:12:24,400 Some of them don't. 316 00:12:24,700 --> 00:12:28,600 So, you know, if you're trying to get endurance and be like in a fitness 317 00:12:28,600 --> 00:12:30,700 competition, those things are different. 318 00:12:30,900 --> 00:12:31,200 Yeah. 319 00:12:31,200 --> 00:12:32,500 Those are going to compete with each other. 320 00:12:32,500 --> 00:12:34,000 So you need to write them down. 321 00:12:35,100 --> 00:12:36,300 I slapped my fist because I'm like, 322 00:12:36,300 --> 00:12:36,800 yeah, do it. 323 00:12:36,800 --> 00:12:37,300 Really? 324 00:12:37,300 --> 00:12:37,800 We can hear. 325 00:12:37,800 --> 00:12:38,700 We can get the full effect. 326 00:12:38,700 --> 00:12:39,200 There we go. 327 00:12:39,200 --> 00:12:39,400 Yeah. 328 00:12:39,400 --> 00:12:39,800 Very good. 329 00:12:40,200 --> 00:12:43,700 Even if it's just I want to get down on the ground and play with the grandchildren 330 00:12:43,700 --> 00:12:46,200 or the kids and get up with ease. 331 00:12:46,200 --> 00:12:48,800 Like that's a that's a proper goal. 332 00:12:49,000 --> 00:12:49,900 That's a huge thing. 333 00:12:49,900 --> 00:12:51,700 And that is also for longevity. 334 00:12:51,700 --> 00:12:56,500 So even if you're in your 20s, you have to think about later on and not necessarily 335 00:12:56,500 --> 00:12:59,400 like in the moment of like this stage of your life. 336 00:12:59,600 --> 00:13:03,200 And I guarantee you a lot of you are sitting here going, I want to lose weight. 337 00:13:03,400 --> 00:13:05,500 I mean, that is the number one thing. 338 00:13:05,500 --> 00:13:05,900 Yeah. 339 00:13:05,900 --> 00:13:07,200 And goal everybody wants to do. 340 00:13:07,200 --> 00:13:08,200 And that's fine. 341 00:13:08,300 --> 00:13:09,100 Write it down. 342 00:13:09,500 --> 00:13:13,900 And then you can start to figure out how to go about it instead of just being like, 343 00:13:13,900 --> 00:13:18,600 I want to lose weight and throw it up into the clouds and just like hope that the idea 344 00:13:18,600 --> 00:13:20,100 comes to you on how you're going to do that. 345 00:13:20,100 --> 00:13:20,400 Yeah. 346 00:13:21,000 --> 00:13:22,600 I do that a lot. 347 00:13:23,000 --> 00:13:23,700 Yeah, we do. 348 00:13:23,700 --> 00:13:25,200 We do want to pay for this. 349 00:13:27,600 --> 00:13:29,500 Somehow the clouds take my money. 350 00:13:30,300 --> 00:13:31,700 It does the opposite. 351 00:13:31,700 --> 00:13:33,700 Yeah. 352 00:13:34,000 --> 00:13:36,100 So then you want to make a balanced routine. 353 00:13:36,900 --> 00:13:42,900 So you have to figure out how many, how many hours a week you can work out. 354 00:13:42,900 --> 00:13:43,100 Yeah. 355 00:13:43,100 --> 00:13:43,400 Yeah. 356 00:13:43,900 --> 00:13:50,000 And usually for beginners, especially if you're new to a program, we say make it 357 00:13:50,000 --> 00:13:51,100 two times a week. 358 00:13:51,500 --> 00:13:52,800 Just make it two times. 359 00:13:52,800 --> 00:13:53,100 Yeah. 360 00:13:53,100 --> 00:13:54,900 Because you have a lot of seven days. 361 00:13:54,900 --> 00:13:55,300 Yeah. 362 00:13:55,400 --> 00:13:55,800 Come on. 363 00:13:56,300 --> 00:13:58,300 But then you have to come more consistently. 364 00:13:58,300 --> 00:13:58,600 Yeah. 365 00:13:58,600 --> 00:14:00,400 We just got to look come on. 366 00:14:00,400 --> 00:14:02,400 You're shit together two times. 367 00:14:02,400 --> 00:14:05,100 And I said to somebody last night and she's newer. 368 00:14:05,400 --> 00:14:07,700 I said, oh my gosh, this is your third time this week. 369 00:14:07,700 --> 00:14:07,800 Yeah. 370 00:14:07,800 --> 00:14:08,700 Good for you. 371 00:14:08,800 --> 00:14:13,300 So now she's up to three and that's what you want to go for progression, not perfection. 372 00:14:13,400 --> 00:14:15,600 Like you're not going to go seven days a week. 373 00:14:15,600 --> 00:14:16,200 Say it again. 374 00:14:16,400 --> 00:14:18,400 Progression, not perfection. 375 00:14:18,700 --> 00:14:19,600 See fit. 376 00:14:19,900 --> 00:14:21,100 Oh, yes. 377 00:14:21,600 --> 00:14:23,900 I saw the like bomb explode at the end. 378 00:14:24,900 --> 00:14:25,700 And my face. 379 00:14:25,800 --> 00:14:26,000 Yeah. 380 00:14:26,000 --> 00:14:26,900 See fit. 381 00:14:27,000 --> 00:14:27,400 Yeah. 382 00:14:27,500 --> 00:14:28,600 I was ignoring the face. 383 00:14:28,600 --> 00:14:30,600 I'm like, keep going. 384 00:14:30,800 --> 00:14:32,900 But that's but that's real because seven. 385 00:14:35,500 --> 00:14:36,100 Sure is. 386 00:14:36,300 --> 00:14:37,500 But that's real guys. 387 00:14:37,500 --> 00:14:38,200 It is real. 388 00:14:39,100 --> 00:14:40,000 You're not going to go. 389 00:14:40,000 --> 00:14:41,800 This is what happens in a lot of people do this. 390 00:14:41,800 --> 00:14:43,500 We've seen it time and time again. 391 00:14:43,700 --> 00:14:46,000 People come and they come six days right in a row. 392 00:14:46,000 --> 00:14:47,000 They start out with a bang. 393 00:14:47,000 --> 00:14:47,800 They want to lose weight. 394 00:14:47,800 --> 00:14:48,900 They want to get healthy. 395 00:14:49,000 --> 00:14:51,800 They want to get strong and then we never see them again. 396 00:14:51,800 --> 00:14:52,000 Yeah. 397 00:14:52,000 --> 00:14:55,100 The stamina of that unless you have a job. 398 00:14:55,100 --> 00:14:58,800 That your hours are so flexible or you are jobless for your 399 00:14:58,800 --> 00:15:00,500 hours are very flexible. 400 00:15:00,500 --> 00:15:02,700 That's impossible to keep. 401 00:15:04,100 --> 00:15:05,100 In the beginning. 402 00:15:05,100 --> 00:15:05,600 Yeah. 403 00:15:05,600 --> 00:15:07,400 In the beginning of starting a program. 404 00:15:07,400 --> 00:15:10,100 It's it's just something that is like you're going to burn out 405 00:15:10,100 --> 00:15:11,100 a little too quickly. 406 00:15:11,600 --> 00:15:14,000 Yeah, you don't want to burn out and that's something that we 407 00:15:14,000 --> 00:15:15,500 tell people like, oh my gosh. 408 00:15:16,100 --> 00:15:17,900 Whoa, you've done so many this week. 409 00:15:17,900 --> 00:15:19,100 We don't want you to burn out. 410 00:15:19,100 --> 00:15:20,100 We want you to keep coming. 411 00:15:20,100 --> 00:15:21,300 We want you to sustain this. 412 00:15:21,300 --> 00:15:23,100 So like take it easy for a little bit. 413 00:15:23,100 --> 00:15:26,500 Yeah, yourself up for success, you know, and that's exactly 414 00:15:26,500 --> 00:15:27,500 what the next one is. 415 00:15:27,500 --> 00:15:31,100 Start slow and go forward and then keep adding on, adding 416 00:15:31,100 --> 00:15:32,100 on and that's fine. 417 00:15:32,100 --> 00:15:34,900 And then you'll realize where the balance is because then 418 00:15:34,900 --> 00:15:36,700 you'll go hard and then you'll come back. 419 00:15:36,700 --> 00:15:38,900 You'll also learn like what doesn't work for you and what 420 00:15:38,900 --> 00:15:41,100 does work for you that way and be like, you know what? 421 00:15:41,100 --> 00:15:43,100 I really didn't like to do it on Tuesday morning. 422 00:15:43,100 --> 00:15:45,900 I prefer to do it Tuesday night and like you kind of play 423 00:15:45,900 --> 00:15:46,100 with it. 424 00:15:46,100 --> 00:15:46,700 Right. 425 00:15:47,100 --> 00:15:49,500 And then yeah, yeah, you're so good at this. 426 00:15:49,500 --> 00:15:50,100 Yeah. 427 00:15:50,100 --> 00:15:52,900 So in saying that you want to allow time for the next week 428 00:15:52,900 --> 00:15:54,900 and you want to allow time for recovery. 429 00:15:54,900 --> 00:15:56,900 Say it to yourself for the back. 430 00:15:56,900 --> 00:15:57,500 Carly. 431 00:15:57,500 --> 00:15:59,700 I don't have any mirrors here today, so I'm going to say it 432 00:15:59,700 --> 00:16:02,900 to you because I don't like to listen to myself. 433 00:16:02,900 --> 00:16:04,500 Recovery is so important. 434 00:16:04,500 --> 00:16:05,900 It's not even. 435 00:16:05,900 --> 00:16:07,300 It's not even funny. 436 00:16:07,300 --> 00:16:08,300 Like it's not even a joke. 437 00:16:08,300 --> 00:16:09,300 You have to rest. 438 00:16:09,300 --> 00:16:10,300 You have to. 439 00:16:10,300 --> 00:16:11,300 You shouldn't. 440 00:16:11,300 --> 00:16:15,500 You have to rest in in the workouts itself. 441 00:16:15,500 --> 00:16:18,700 Like there has to be that bell curve of like you dip down 442 00:16:18,700 --> 00:16:21,300 so that you can go back up with the heart rate and then 443 00:16:21,300 --> 00:16:26,300 also in your schedule, there has to be a day of rest and it 444 00:16:26,300 --> 00:16:27,300 can be active rest. 445 00:16:27,300 --> 00:16:27,500 Right. 446 00:16:27,500 --> 00:16:27,700 Right. 447 00:16:27,700 --> 00:16:28,100 Right. 448 00:16:28,100 --> 00:16:30,900 It can be active rest, which is a walk or yoga class or a 449 00:16:30,900 --> 00:16:34,300 Pilates class or a bar class, which if you come to see 450 00:16:34,300 --> 00:16:38,700 if it's like a very active rest anywhere else, it's probably 451 00:16:38,700 --> 00:16:40,100 chill. 452 00:16:40,100 --> 00:16:43,300 So there has to be a day where you let your body soak in all 453 00:16:43,300 --> 00:16:46,700 the good work that you're doing so that it can start up again 454 00:16:46,700 --> 00:16:50,900 and continue to push at its best ability versus wearing it 455 00:16:50,900 --> 00:16:52,500 down to nothing. 456 00:16:52,500 --> 00:16:56,500 And that's also with getting overwhelmed and going too 457 00:16:56,500 --> 00:16:59,500 hard too fast and then not wanting to continue. 458 00:16:59,500 --> 00:17:00,100 Yeah. 459 00:17:00,100 --> 00:17:03,500 Because you're sore and you're like, wow, and you're not 460 00:17:03,500 --> 00:17:06,300 going to see progress when you're going, going, going, 461 00:17:06,300 --> 00:17:08,300 going, your body doesn't have time to make the progress. 462 00:17:08,300 --> 00:17:09,700 So then you're going to quit because you're like, I'm not 463 00:17:09,700 --> 00:17:12,500 seeing any results and I'm going hard seven days a week. 464 00:17:12,500 --> 00:17:13,900 So there's like a lot to that. 465 00:17:13,900 --> 00:17:15,300 Your body's like, bitch, slow down. 466 00:17:15,300 --> 00:17:15,900 Yeah. 467 00:17:15,900 --> 00:17:17,700 I'm like, give me a second. 468 00:17:17,700 --> 00:17:19,100 Wow. 469 00:17:19,100 --> 00:17:20,500 Your body's mean. 470 00:17:20,500 --> 00:17:21,500 Yeah. 471 00:17:21,500 --> 00:17:22,700 But that's an attitude. 472 00:17:22,700 --> 00:17:24,100 That's, she totally has an attitude. 473 00:17:24,100 --> 00:17:25,900 I've been trying to control it for years. 474 00:17:25,900 --> 00:17:28,300 It's impossible. 475 00:17:28,300 --> 00:17:28,900 Moving on. 476 00:17:28,900 --> 00:17:30,100 Gather equipment. 477 00:17:30,100 --> 00:17:35,300 So if you're planning on working out at home or alone or 478 00:17:35,300 --> 00:17:38,300 you're going to add in workouts at home when you can't make 479 00:17:38,300 --> 00:17:40,700 it to class, you need to make sure you have the right equipment. 480 00:17:40,700 --> 00:17:45,100 I actually have a brand new client that is starting to 481 00:17:45,100 --> 00:17:48,300 work out for the first time in her life in her fifties and 482 00:17:48,300 --> 00:17:51,500 walking is kind of like the norm, but she wanted to get better 483 00:17:51,500 --> 00:17:54,900 at that and in turn start weights and all that stuff. 484 00:17:54,900 --> 00:17:59,500 So she started exactly this that she's now on number three, 485 00:17:59,500 --> 00:18:00,500 gathering equipment. 486 00:18:00,500 --> 00:18:01,100 Nice. 487 00:18:01,100 --> 00:18:04,000 And she has like a little home gym in a room that was 488 00:18:04,000 --> 00:18:06,600 probably used to be an office, something like that. 489 00:18:06,600 --> 00:18:10,300 And she just came in today and said, I got 12 pounds. 490 00:18:10,300 --> 00:18:11,200 I have fives and eights. 491 00:18:11,200 --> 00:18:13,800 Like we did a whole list of what she has at home and it's 492 00:18:13,800 --> 00:18:16,700 enough to make great workouts and they're lighter. 493 00:18:16,700 --> 00:18:20,300 She has now seven weeks in been confident enough to buy a set 494 00:18:20,300 --> 00:18:22,700 of 12 pounds and she's bypassed 10 pounds. 495 00:18:22,700 --> 00:18:23,700 Yeah. 496 00:18:23,700 --> 00:18:24,900 She already had eights and fives. 497 00:18:24,900 --> 00:18:26,700 And so she was like, I'm just going to put the eights and fives 498 00:18:26,700 --> 00:18:27,200 in the basement. 499 00:18:27,200 --> 00:18:29,900 I said, oh, no, no, no, no, keep them in that room because 500 00:18:29,900 --> 00:18:33,200 there are some days that you want to do lighter weight and 501 00:18:33,200 --> 00:18:35,400 and so that the next day you can do the heavy weight and feel 502 00:18:35,400 --> 00:18:35,900 okay. 503 00:18:35,900 --> 00:18:36,500 Right. 504 00:18:36,500 --> 00:18:37,800 So you got to keep them all. 505 00:18:37,800 --> 00:18:40,500 Don't, you know, don't get rid of the light stuff once you 506 00:18:40,500 --> 00:18:45,200 started advancing, but it's such a cool thing to see when you 507 00:18:45,200 --> 00:18:49,500 start to feel more confident and then you kind of make it like 508 00:18:49,500 --> 00:18:51,900 you get excited to go into that room in your house. 509 00:18:51,900 --> 00:18:52,200 Yeah. 510 00:18:52,200 --> 00:18:53,900 You know, that it was cool. 511 00:18:53,900 --> 00:18:58,000 I'm telling you the best thing is seeing yourself get better. 512 00:18:58,000 --> 00:19:01,600 When you notice it in yourself, when I see people up their 513 00:19:01,600 --> 00:19:05,500 weights in our weight classes and they're excited about it, 514 00:19:05,500 --> 00:19:08,100 that is so that's the best because it's like, yes, you can 515 00:19:08,100 --> 00:19:08,500 do this. 516 00:19:08,500 --> 00:19:10,900 You got, but sometimes people need that little push. 517 00:19:10,900 --> 00:19:11,100 Yeah. 518 00:19:11,100 --> 00:19:12,700 I mean, I know I need it. 519 00:19:12,700 --> 00:19:15,300 Yeah, it's been 78 weeks. 520 00:19:15,300 --> 00:19:15,800 I'm trying. 521 00:19:15,800 --> 00:19:16,500 I'm really trying. 522 00:19:16,500 --> 00:19:18,300 At some point it will kick in. 523 00:19:18,300 --> 00:19:21,600 Number four, get started. 524 00:19:21,600 --> 00:19:23,000 Stop thinking about it. 525 00:19:23,000 --> 00:19:26,100 Just as Nike says, do it. 526 00:19:26,100 --> 00:19:26,800 Okay. 527 00:19:26,800 --> 00:19:27,800 Just do it. 528 00:19:27,800 --> 00:19:33,100 Monday is always going to be too late to start. 529 00:19:33,100 --> 00:19:35,200 You know, like, I'll do it on Monday. 530 00:19:35,200 --> 00:19:36,500 I'll start on Monday. 531 00:19:36,500 --> 00:19:37,100 I know. 532 00:19:37,100 --> 00:19:37,800 I'll get through this day. 533 00:19:37,800 --> 00:19:38,400 I'll start on Monday. 534 00:19:38,400 --> 00:19:39,400 Everyone's favorite thing to say. 535 00:19:39,400 --> 00:19:40,200 Don't start on Monday. 536 00:19:40,200 --> 00:19:41,200 Don't start in January. 537 00:19:41,200 --> 00:19:42,500 Start right now. 538 00:19:42,500 --> 00:19:43,800 Cause why not? 539 00:19:43,800 --> 00:19:44,800 Literally why not? 540 00:19:44,800 --> 00:19:45,300 Yeah. 541 00:19:45,300 --> 00:19:46,400 You can start it on a Wednesday. 542 00:19:46,400 --> 00:19:48,200 Wednesdays are great. 543 00:19:48,200 --> 00:19:50,800 Thursdays are even better. 544 00:19:50,800 --> 00:19:51,200 Yeah. 545 00:19:51,200 --> 00:19:51,800 Do it. 546 00:19:51,800 --> 00:19:53,200 Should we go through each one? 547 00:19:53,200 --> 00:19:53,600 No. 548 00:19:53,600 --> 00:19:57,300 So you want to, as we said, start slowly and build it up 549 00:19:57,300 --> 00:19:57,900 gradually. 550 00:19:57,900 --> 00:19:59,000 Break it up. 551 00:19:59,000 --> 00:20:02,300 If you can't do an hour workout in the morning and that's 552 00:20:02,300 --> 00:20:04,000 what you want to do because you really want to get that 553 00:20:04,000 --> 00:20:06,800 cardio in too because you're trying to lose weight or you 554 00:20:06,800 --> 00:20:09,000 want to do some weights and cardio break it up. 555 00:20:09,000 --> 00:20:10,700 Do cardio in the morning, weights at night. 556 00:20:10,700 --> 00:20:14,400 Do weights in the morning and do a little run in the 557 00:20:14,400 --> 00:20:15,500 afternoon for 30 minutes. 558 00:20:15,500 --> 00:20:16,300 Like break it up. 559 00:20:16,300 --> 00:20:17,400 It's okay to do that. 560 00:20:17,400 --> 00:20:20,100 Don't feel like you're like, oh man, I don't have two hours 561 00:20:20,100 --> 00:20:21,200 to work out right now. 562 00:20:21,200 --> 00:20:22,800 There is no. 563 00:20:22,800 --> 00:20:27,500 It's better to do weights before you eat and cardio after 564 00:20:27,500 --> 00:20:30,400 you eat and a morning workout versus a night workout. 565 00:20:30,400 --> 00:20:32,800 Like there's no rhyme or reason to that. 566 00:20:32,800 --> 00:20:36,000 Don't listen to anybody online that says you got to do it 567 00:20:36,000 --> 00:20:38,100 this way for the maximum burn, blah, blah, blah. 568 00:20:38,100 --> 00:20:40,600 You put in the activity at the time that you can put in 569 00:20:40,600 --> 00:20:43,100 the activity and your body will respond. 570 00:20:43,100 --> 00:20:43,600 Right. 571 00:20:43,600 --> 00:20:44,800 Fact done. 572 00:20:44,800 --> 00:20:45,600 Mike drop. 573 00:20:45,600 --> 00:20:47,800 Like there's nothing else to say about that. 574 00:20:47,800 --> 00:20:48,500 Yeah. 575 00:20:48,500 --> 00:20:49,900 Mike drop. 576 00:20:49,900 --> 00:20:50,700 Oh, what did I say? 577 00:20:50,700 --> 00:20:51,600 Drop Mike. 578 00:20:51,600 --> 00:20:52,100 Drop Mike. 579 00:20:52,100 --> 00:20:53,800 Drop Mike. 580 00:20:53,800 --> 00:20:56,900 And the last one in your personalized that you 581 00:20:56,900 --> 00:20:59,000 personalized for yourself fitness program. 582 00:20:59,000 --> 00:21:03,400 Check your progress so that that little outline we gave 583 00:21:03,400 --> 00:21:04,500 you in the beginning. 584 00:21:04,500 --> 00:21:05,500 Go walk that mile. 585 00:21:05,500 --> 00:21:08,600 See how much faster you got to some measurements because 586 00:21:08,600 --> 00:21:11,400 guess what the scale might not change in six weeks, but 587 00:21:11,400 --> 00:21:14,600 your measurements will your whole body will and I've said 588 00:21:14,600 --> 00:21:17,900 this before when I first started working out, I did not 589 00:21:17,900 --> 00:21:22,200 lose one pound, but I lost four dress sizes and I was like, 590 00:21:22,200 --> 00:21:23,400 how is this possible? 591 00:21:23,400 --> 00:21:26,300 Because my weight went all over the place and started 592 00:21:26,300 --> 00:21:27,500 turning into muscle. 593 00:21:27,500 --> 00:21:28,000 Yeah. 594 00:21:28,000 --> 00:21:30,800 But I leaned out and people don't realize that. 595 00:21:30,800 --> 00:21:33,400 And also it takes more than a week. 596 00:21:33,400 --> 00:21:34,900 It you need. 597 00:21:34,900 --> 00:21:36,100 What is that thing? 598 00:21:36,100 --> 00:21:38,200 You know, I love referencing memes on Instagram that you 599 00:21:38,200 --> 00:21:38,800 don't know. 600 00:21:38,800 --> 00:21:39,600 Yep. 601 00:21:39,600 --> 00:21:40,700 I'm making up these numbers. 602 00:21:40,700 --> 00:21:43,200 So it's two weeks for you to notice. 603 00:21:43,200 --> 00:21:43,600 Yes. 604 00:21:43,600 --> 00:21:47,400 So it takes two weeks for you to notice your own body 605 00:21:47,400 --> 00:21:49,900 change when you start taking care of it. 606 00:21:49,900 --> 00:21:53,900 It takes four weeks for your close friends and family that 607 00:21:53,900 --> 00:21:57,900 you see all the time to start to notice how you're dressing 608 00:21:57,900 --> 00:22:01,100 in the wild with your real people clothes, you know, and 609 00:22:01,100 --> 00:22:04,500 then it takes like six to eight weeks for the rest of the 610 00:22:04,500 --> 00:22:07,200 world that doesn't know you to just notice that you're a fit 611 00:22:07,200 --> 00:22:08,900 person and healthy, right? 612 00:22:08,900 --> 00:22:12,600 So it takes time and that's not a perfect measurement. 613 00:22:12,600 --> 00:22:15,200 Like don't go into two weeks being like, I see nothing. 614 00:22:15,200 --> 00:22:15,800 Right. 615 00:22:15,800 --> 00:22:19,100 Like I'm not a part of the right statistic. 616 00:22:19,100 --> 00:22:20,100 I'm sorry. 617 00:22:20,100 --> 00:22:23,100 You know, I'm going back to district. 618 00:22:23,100 --> 00:22:23,500 I love it. 619 00:22:23,500 --> 00:22:26,000 To district statistic. 620 00:22:26,000 --> 00:22:26,400 It's not. 621 00:22:26,400 --> 00:22:29,800 It's just take it for the grain salt, but two weeks at 622 00:22:29,800 --> 00:22:31,400 minimum with consistency. 623 00:22:31,400 --> 00:22:34,400 Well, also, side note, we're just talking about a fitness 624 00:22:34,400 --> 00:22:35,100 program here. 625 00:22:35,100 --> 00:22:37,100 We are not talking about a nutrition program. 626 00:22:37,100 --> 00:22:37,600 Right. 627 00:22:37,600 --> 00:22:39,900 So if you're doing this fitness program for yourself, you 628 00:22:39,900 --> 00:22:40,700 planned it all out. 629 00:22:40,700 --> 00:22:42,900 You're doing three to five workouts a week. 630 00:22:42,900 --> 00:22:44,900 You've changed everything, but you haven't changed your 631 00:22:44,900 --> 00:22:45,700 new trick. 632 00:22:45,700 --> 00:22:46,400 Oh my God. 633 00:22:46,400 --> 00:22:47,500 Can we not talk today? 634 00:22:47,500 --> 00:22:48,800 Your nutrition. 635 00:22:48,800 --> 00:22:50,100 Then guess what? 636 00:22:50,100 --> 00:22:51,200 Nothing will change. 637 00:22:51,200 --> 00:22:51,600 Yeah. 638 00:22:51,600 --> 00:22:54,800 So you have to make sure that that's part of your new 639 00:22:54,800 --> 00:22:56,600 program and that's completely different. 640 00:22:56,600 --> 00:22:58,400 We are specifically talking about fitness. 641 00:22:58,400 --> 00:22:59,900 We've said it a lot. 642 00:22:59,900 --> 00:23:02,500 I'm going to say it again. 643 00:23:02,500 --> 00:23:04,600 When we lived in New York separately, but we have the 644 00:23:04,600 --> 00:23:05,500 same experience. 645 00:23:05,500 --> 00:23:09,100 We were working out and teaching cardio, straight 646 00:23:09,100 --> 00:23:12,400 cardio classes, hours and hours and hours a week. 647 00:23:12,400 --> 00:23:14,200 Like at the end of the day, you're drained. 648 00:23:14,200 --> 00:23:15,100 You can't do anything else. 649 00:23:15,100 --> 00:23:16,200 We used to throw up. 650 00:23:16,200 --> 00:23:16,800 We used to. 651 00:23:16,800 --> 00:23:17,200 Oh my God. 652 00:23:17,200 --> 00:23:17,600 We used to. 653 00:23:17,600 --> 00:23:19,500 We used to vomit. 654 00:23:19,500 --> 00:23:22,400 Carly has stepped off of subway cars to throw up the 655 00:23:22,400 --> 00:23:24,000 trash to get back on the subway car. 656 00:23:24,000 --> 00:23:24,700 Yep. 657 00:23:24,700 --> 00:23:26,100 And. 658 00:23:26,100 --> 00:23:26,500 Oh my God. 659 00:23:26,500 --> 00:23:28,400 Because the cardio was so intense and we were doing 660 00:23:28,400 --> 00:23:29,900 so many hours of it a day. 661 00:23:29,900 --> 00:23:30,800 There's nothing. 662 00:23:30,800 --> 00:23:31,400 There's nothing worse than that. 663 00:23:31,400 --> 00:23:33,500 And I was like, oh, that's just my job. 664 00:23:33,500 --> 00:23:34,500 It's just. 665 00:23:34,500 --> 00:23:37,400 I remember like trying to get the key in the door faster 666 00:23:37,400 --> 00:23:39,100 and when you're trying to do that, like you can't you 667 00:23:39,100 --> 00:23:42,100 can't do it efficiently and finally getting in and 668 00:23:42,100 --> 00:23:44,200 immediately turning into the bathroom. 669 00:23:44,200 --> 00:23:46,900 And thank God I made it and just yeah, opening up the 670 00:23:46,900 --> 00:23:48,500 toilet. 671 00:23:48,500 --> 00:23:50,700 So welcome to our world. 672 00:23:50,700 --> 00:23:55,000 But we were doing this strenuous cardio and pushing 673 00:23:55,000 --> 00:23:57,700 our body and doing all these things, but I was not in 674 00:23:57,700 --> 00:23:58,400 good shape. 675 00:23:58,400 --> 00:23:59,600 No, I was not healthy. 676 00:23:59,600 --> 00:24:03,300 I was actually not losing weight and I wasn't gaining 677 00:24:03,300 --> 00:24:05,700 weight, but like everything was just like not good. 678 00:24:05,700 --> 00:24:06,900 Yeah. 679 00:24:06,900 --> 00:24:08,500 Well, you would get home at the end of the day and then 680 00:24:08,500 --> 00:24:10,900 you would order sushi and you would order food and you 681 00:24:10,900 --> 00:24:12,200 would eat all these horrible things. 682 00:24:12,200 --> 00:24:15,900 The food part of our life was not on par with the 683 00:24:15,900 --> 00:24:16,700 fitness part. 684 00:24:16,700 --> 00:24:18,000 So nothing was changing. 685 00:24:18,000 --> 00:24:18,500 Right. 686 00:24:18,500 --> 00:24:21,500 And it wasn't until we changed our food or a decade 687 00:24:21,500 --> 00:24:25,500 later that our body actually started to respond and 688 00:24:25,500 --> 00:24:27,600 change because the food, if whatever you're eating 689 00:24:27,600 --> 00:24:31,100 right now needs to change, if you're trying to change 690 00:24:31,100 --> 00:24:32,100 your body composition. 691 00:24:32,100 --> 00:24:34,500 If you're trying to maintain, go for it. 692 00:24:34,500 --> 00:24:35,100 You do you. 693 00:24:35,100 --> 00:24:35,800 You do you. 694 00:24:35,800 --> 00:24:39,900 But if you, if your goal from step one is to lose weight, 695 00:24:39,900 --> 00:24:41,900 you've got to also change your nutrition. 696 00:24:41,900 --> 00:24:42,300 Yeah. 697 00:24:42,300 --> 00:24:44,300 You know, we don't want you throwing up because your 698 00:24:44,300 --> 00:24:46,600 workouts are so hard, but then you go home and eat a 699 00:24:46,600 --> 00:24:49,000 burger and french fries because you're like, I need to 700 00:24:49,000 --> 00:24:50,300 replenish what I just vomited. 701 00:24:50,300 --> 00:24:50,600 Yeah. 702 00:24:50,600 --> 00:24:52,700 It's the mentality really because we were like, well, 703 00:24:52,700 --> 00:24:53,600 we work out so hard. 704 00:24:53,600 --> 00:24:54,800 We just like, this is fine. 705 00:24:54,800 --> 00:24:57,500 I deserve this entire thing of cookie dough. 706 00:24:57,500 --> 00:24:58,100 It's fine. 707 00:25:00,100 --> 00:25:01,800 But yeah, you can't do that. 708 00:25:01,800 --> 00:25:02,800 So yeah. 709 00:25:02,800 --> 00:25:05,800 So basically long story short, this is strictly to 710 00:25:05,800 --> 00:25:07,600 create your own fitness program. 711 00:25:07,600 --> 00:25:09,900 Get a book, write it down. 712 00:25:09,900 --> 00:25:11,000 What are your goals? 713 00:25:11,000 --> 00:25:13,600 Write it down every, you know, every week. 714 00:25:13,600 --> 00:25:15,700 I did this, this, this, this and this six weeks. 715 00:25:15,700 --> 00:25:17,500 You can look back and be like, oh man, this week I 716 00:25:17,500 --> 00:25:20,000 really fell off or this week I went way too hard. 717 00:25:20,000 --> 00:25:22,100 So I didn't want to work out following week. 718 00:25:22,100 --> 00:25:22,300 Yeah. 719 00:25:22,300 --> 00:25:23,300 I mean, it's like a journal. 720 00:25:23,300 --> 00:25:23,600 Yeah. 721 00:25:23,600 --> 00:25:24,300 It's a fitness journal. 722 00:25:24,300 --> 00:25:25,300 Do you ever see? 723 00:25:25,300 --> 00:25:27,600 Well, we haven't been to the gym in a long time, but 724 00:25:27,600 --> 00:25:30,600 even at CrossFit gyms or wherever you people could 725 00:25:30,600 --> 00:25:33,600 do it at Seafit if they wanted to, they have a notebook. 726 00:25:33,600 --> 00:25:36,500 Like people that are serious at the gym like Billy, our 727 00:25:36,500 --> 00:25:40,200 brother, our brother has a legit notebook. 728 00:25:40,200 --> 00:25:44,100 It is a notepad dedicated to justice and it's a Bible. 729 00:25:44,100 --> 00:25:45,900 Like don't lose that. 730 00:25:45,900 --> 00:25:47,100 Don't touch it. 731 00:25:47,100 --> 00:25:49,300 It is something that he needs when he goes. 732 00:25:49,300 --> 00:25:50,000 Why? 733 00:25:50,000 --> 00:25:52,200 Because it's exactly what we've mapped out. 734 00:25:52,200 --> 00:25:56,000 It is what he did day to day to know what to do the 735 00:25:56,000 --> 00:25:58,200 next day and he's like a lifter. 736 00:25:58,200 --> 00:26:01,100 So it's that's a little bit more specific than just 737 00:26:01,100 --> 00:26:03,800 starting a workout routine, but he has, hey, this is where 738 00:26:03,800 --> 00:26:05,000 I was six weeks ago. 739 00:26:05,000 --> 00:26:06,000 This is what I was lifting. 740 00:26:06,000 --> 00:26:07,100 Now I'm able to do this. 741 00:26:07,100 --> 00:26:07,500 Right. 742 00:26:07,500 --> 00:26:10,600 I was really slow on my cardio and my stamina, but I started 743 00:26:10,600 --> 00:26:13,700 doing like mile runs in the middle of everything and now 744 00:26:13,700 --> 00:26:14,700 I can do a two mile run. 745 00:26:14,700 --> 00:26:17,500 Like he has the stats for himself. 746 00:26:17,500 --> 00:26:20,800 So if you ever see that at the gym, it's not because these 747 00:26:20,800 --> 00:26:23,200 guys are like trying to steal your workout. 748 00:26:23,200 --> 00:26:23,700 Right. 749 00:26:23,700 --> 00:26:25,600 They're trying to check their progress. 750 00:26:25,600 --> 00:26:27,700 It's exactly what this is because it's a thing. 751 00:26:27,700 --> 00:26:28,800 It's an actual thing. 752 00:26:28,800 --> 00:26:30,800 Um, Carly's not making it up. 753 00:26:30,800 --> 00:26:31,700 No, I swear. 754 00:26:31,700 --> 00:26:32,200 I swear. 755 00:26:32,200 --> 00:26:37,100 And if you've been working out for 10 years, it's still do 756 00:26:37,100 --> 00:26:40,600 this, write it down, check your progress because you might 757 00:26:40,600 --> 00:26:42,900 have been working out for 10 years and you're like, I'm 758 00:26:42,900 --> 00:26:43,800 all over the map. 759 00:26:43,800 --> 00:26:44,200 Yeah. 760 00:26:44,200 --> 00:26:48,500 I'm, I don't know where my fitness progress has been. 761 00:26:48,500 --> 00:26:51,500 Like I can sort of tell that I've lost weight or whatever 762 00:26:51,500 --> 00:26:52,600 the case may be. 763 00:26:52,600 --> 00:26:57,600 Start day one like you are new and see what happens. 764 00:26:57,600 --> 00:26:58,100 Yeah. 765 00:26:58,100 --> 00:27:01,800 And then it becomes habit and routine and it's a part of 766 00:27:01,800 --> 00:27:06,000 your life that isn't an inconvenience or you can't really 767 00:27:06,000 --> 00:27:08,900 like one day off, you're going to feel it. 768 00:27:08,900 --> 00:27:12,100 Like, you know, yeah, I've talked to, uh, I know list. 769 00:27:12,100 --> 00:27:15,900 One of our C fitters up list has said this many times 770 00:27:15,900 --> 00:27:19,400 before I workout because I get to not because I have to 771 00:27:19,400 --> 00:27:22,700 like you're able to you're able to and that is something 772 00:27:22,700 --> 00:27:24,000 that I think about all the time. 773 00:27:24,000 --> 00:27:27,100 I have to actively tell myself. 774 00:27:27,100 --> 00:27:28,200 I get to do this. 775 00:27:28,200 --> 00:27:28,400 Yeah. 776 00:27:28,400 --> 00:27:29,900 I don't have to do this. 777 00:27:29,900 --> 00:27:30,800 It's an opportunity. 778 00:27:30,800 --> 00:27:31,100 Right. 779 00:27:31,100 --> 00:27:33,900 So if you think it, if you just twist it a little bit, it 780 00:27:33,900 --> 00:27:35,900 might help you get over that hump and just say, all right, 781 00:27:35,900 --> 00:27:36,800 I'm going to start today. 782 00:27:36,800 --> 00:27:37,200 Yeah. 783 00:27:37,200 --> 00:27:41,900 It's, it's like if someone invites you to have, oh, I 784 00:27:41,900 --> 00:27:45,400 don't, this isn't a life of mine, but someone, someone 785 00:27:45,400 --> 00:27:46,300 invited you somewhere. 786 00:27:46,300 --> 00:27:48,400 Now this is not any life that I live. 787 00:27:48,400 --> 00:27:50,800 I was thinking we're like a nine to five or in the city. 788 00:27:50,800 --> 00:27:51,500 She's cute. 789 00:27:51,500 --> 00:27:55,100 She wears pencil skirts and you're, you're in a musical. 790 00:27:55,100 --> 00:27:56,000 You know what I mean? 791 00:27:56,000 --> 00:27:56,400 Yeah. 792 00:27:56,400 --> 00:27:58,900 And somebody, you know, invites you to happy hour, but you 793 00:27:58,900 --> 00:28:02,100 know that you have to get your workout in for your, like 794 00:28:02,100 --> 00:28:04,200 you're in it and it's part of your life and you're like, well, 795 00:28:04,200 --> 00:28:07,300 I can meet you at this time, but at five I can't. 796 00:28:07,300 --> 00:28:10,900 So you have to change the conversation to I can't. 797 00:28:10,900 --> 00:28:11,900 I have to work out. 798 00:28:11,900 --> 00:28:13,200 I have to do this too. 799 00:28:13,200 --> 00:28:14,600 Oh, I get to work out at five. 800 00:28:14,600 --> 00:28:15,600 So you know what? 801 00:28:15,600 --> 00:28:17,100 I can meet you at eight. 802 00:28:17,100 --> 00:28:17,500 Yeah. 803 00:28:17,500 --> 00:28:20,300 Or instead, you know, I'm going to do my workout at 7am so 804 00:28:20,300 --> 00:28:22,300 that I can go right from work to my happy hour. 805 00:28:22,300 --> 00:28:24,700 Things have to change that, that phrase. 806 00:28:24,700 --> 00:28:27,300 Nothing changes if nothing changes. 807 00:28:27,300 --> 00:28:27,600 Yeah. 808 00:28:27,600 --> 00:28:28,100 Like that is. 809 00:28:28,100 --> 00:28:29,100 You're crushing it. 810 00:28:29,100 --> 00:28:31,400 Like, I know wisdom today. 811 00:28:31,400 --> 00:28:33,100 Nothing, because I keep reading that. 812 00:28:33,100 --> 00:28:35,500 It keeps coming up on like the algorithm of my Instagram. 813 00:28:35,500 --> 00:28:36,400 Yeah. 814 00:28:36,400 --> 00:28:38,600 It's not going to change. 815 00:28:38,600 --> 00:28:41,100 If you don't change nothing will. 816 00:28:41,100 --> 00:28:41,400 Right. 817 00:28:41,400 --> 00:28:42,800 Nothing changes if nothing changes. 818 00:28:42,800 --> 00:28:44,900 She just said that. 819 00:28:44,900 --> 00:28:48,200 I said it differently, but that's the truth. 820 00:28:48,200 --> 00:28:50,600 So it's an opportunity, but I really like that. 821 00:28:50,600 --> 00:28:51,200 So list. 822 00:28:51,200 --> 00:28:52,800 You got something going on there. 823 00:28:52,800 --> 00:28:55,600 It's an opportunity to get up every single morning, which we 824 00:28:55,600 --> 00:28:56,600 take for granted. 825 00:28:56,600 --> 00:28:59,900 It's an opportunity to do all of the menial tasks that we get 826 00:28:59,900 --> 00:29:00,500 to do. 827 00:29:00,500 --> 00:29:05,900 And it is sure shooting an opportunity to get to work out 828 00:29:05,900 --> 00:29:07,200 because your body is able. 829 00:29:07,200 --> 00:29:10,100 It may not be in the version that you want it to be in, but 830 00:29:10,100 --> 00:29:12,100 it can be in the version that you want it to be in. 831 00:29:12,100 --> 00:29:14,100 If you look at everything as an opportunity. 832 00:29:14,100 --> 00:29:15,700 So this. 833 00:29:15,700 --> 00:29:18,000 I know we're sort of saying the same thing, but this is 834 00:29:18,000 --> 00:29:20,400 something I've realized just in the past couple of weeks. 835 00:29:20,400 --> 00:29:25,200 When I go to the grocery store, I actually think about lifting 836 00:29:25,200 --> 00:29:27,300 weights when I take the grocery bags in the house. 837 00:29:27,300 --> 00:29:29,600 It's like a joke because you know how you have to take all 838 00:29:29,600 --> 00:29:31,200 of the men at once and one trip only. 839 00:29:31,200 --> 00:29:32,300 Yeah, but I think about it. 840 00:29:32,300 --> 00:29:35,100 I'm like, yes, I got like 12 bags. 841 00:29:35,100 --> 00:29:37,600 You know, like my fingers are falling off, but I got them 842 00:29:37,600 --> 00:29:39,000 like I'm so strong. 843 00:29:39,000 --> 00:29:44,700 And the other day I squatted down to talk to Dean and I in 844 00:29:44,700 --> 00:29:47,100 the past was like, Oh my gosh, how am I going to get back up 845 00:29:47,100 --> 00:29:48,500 and I popped right back up. 846 00:29:48,500 --> 00:29:49,000 Yeah. 847 00:29:49,000 --> 00:29:52,400 And that's a that's a real issue people have. 848 00:29:52,400 --> 00:29:54,900 They can't get down to talk to their kids because they can't 849 00:29:54,900 --> 00:29:55,500 get back up. 850 00:29:55,500 --> 00:29:56,500 Yeah. 851 00:29:56,500 --> 00:29:58,200 And I can easily do that. 852 00:29:58,200 --> 00:30:01,200 And I think those benefits we forget about and you want to 853 00:30:01,200 --> 00:30:04,400 continue to easily do that well into your 60s and 70s. 854 00:30:04,400 --> 00:30:05,000 Yeah. 855 00:30:05,000 --> 00:30:07,000 Without hesitation. 856 00:30:07,000 --> 00:30:07,700 Right. 857 00:30:07,700 --> 00:30:09,000 So yeah, that's yeah. 858 00:30:09,000 --> 00:30:12,700 Don't forget about those, you know, daily things that people 859 00:30:12,700 --> 00:30:13,300 take for granted. 860 00:30:13,300 --> 00:30:14,900 Those are those are really important. 861 00:30:14,900 --> 00:30:17,800 I mean, there's a lot of people that cannot say that they 862 00:30:17,800 --> 00:30:19,600 cannot say it for whatever reason. 863 00:30:19,600 --> 00:30:25,400 They cannot say that I get the opportunity to easily catapult 864 00:30:25,400 --> 00:30:27,000 me into ABC and D. 865 00:30:27,000 --> 00:30:29,900 So if you have the opportunity, meaning your body is able, 866 00:30:29,900 --> 00:30:31,500 you got to take it. 867 00:30:31,500 --> 00:30:31,900 Yeah. 868 00:30:31,900 --> 00:30:32,800 You got to take it. 869 00:30:32,800 --> 00:30:34,200 So make it work for yourself. 870 00:30:34,200 --> 00:30:35,200 Write it down. 871 00:30:35,200 --> 00:30:37,900 And do it. 872 00:30:44,200 --> 00:30:45,800 Your real tip. 873 00:30:45,800 --> 00:30:47,700 Welcome back to Real Tips. 874 00:30:47,700 --> 00:30:48,700 And Action Tips. 875 00:30:48,700 --> 00:30:53,500 Your real tip of the day is to go to write aid or CVS or 876 00:30:53,500 --> 00:30:55,000 Walgreens or Dwayne Reed. 877 00:30:55,000 --> 00:30:59,800 Go to a store and get a notebook and a pen. 878 00:30:59,800 --> 00:31:01,200 Something that excites you. 879 00:31:01,200 --> 00:31:02,600 It could be Lisa Frank. 880 00:31:02,600 --> 00:31:04,600 It could be regular marble. 881 00:31:04,600 --> 00:31:06,100 It can be aliens. 882 00:31:06,100 --> 00:31:06,700 It doesn't matter. 883 00:31:06,700 --> 00:31:10,600 Get something that you're like, this is for this fitness 884 00:31:10,600 --> 00:31:12,800 routine, this progress only. 885 00:31:12,800 --> 00:31:16,000 And get excited about it. 886 00:31:16,000 --> 00:31:16,800 Keep it in the car. 887 00:31:16,800 --> 00:31:22,200 If you're going to someplace, keep it in the car and don't 888 00:31:22,200 --> 00:31:22,800 look at it. 889 00:31:22,800 --> 00:31:25,400 Put it underneath the driver seat. 890 00:31:25,400 --> 00:31:27,300 I meant always keep it in the car. 891 00:31:27,300 --> 00:31:31,200 If your fitness program is somewhere else and not in your 892 00:31:31,200 --> 00:31:31,800 basement. 893 00:31:31,800 --> 00:31:34,400 If it's in the basement, keep it in the basement. 894 00:31:34,400 --> 00:31:36,600 If it's in the basement, keep it in your car. 895 00:31:36,600 --> 00:31:42,100 And now for your real extra tip of the week. 896 00:31:42,100 --> 00:31:45,000 It's called You Don't Know Jack. 897 00:31:45,000 --> 00:31:48,600 What does you don't know Jack mean? 898 00:31:48,600 --> 00:31:49,200 There it is. 899 00:31:49,200 --> 00:31:53,600 It means if this episode still overwhelmed you and you have 900 00:31:53,600 --> 00:31:57,100 absolutely no idea how to start or you're in the middle of 901 00:31:57,100 --> 00:32:00,100 your workout journey and you are just not seeing any progress 902 00:32:00,100 --> 00:32:04,800 hire somebody that does because there are very well educated 903 00:32:04,800 --> 00:32:09,200 people like personal trainers and nutritionists that can help 904 00:32:09,200 --> 00:32:09,300 you. 905 00:32:09,300 --> 00:32:10,400 That's what they do. 906 00:32:10,400 --> 00:32:11,100 Yeah. 907 00:32:11,100 --> 00:32:14,100 If you're not seeing progress, it's something that it's 908 00:32:14,100 --> 00:32:16,500 because you didn't you don't know all the information but 909 00:32:16,500 --> 00:32:17,600 there's somebody that does. 910 00:32:17,600 --> 00:32:18,000 Yeah. 911 00:32:18,000 --> 00:32:22,800 So you don't know Jack hire somebody that does. 912 00:32:22,800 --> 00:32:24,800 That is your extra extra tip of the week. 913 00:32:24,800 --> 00:32:26,900 We're specifically talking about a trainer named Jack. 914 00:32:26,900 --> 00:32:28,800 So if you can find him, let us know. 915 00:32:30,300 --> 00:32:31,400 And yeah, you know what? 916 00:32:31,400 --> 00:32:35,000 It's an with that opportunity and finding Jack. 917 00:32:35,000 --> 00:32:36,000 It's an investment. 918 00:32:36,800 --> 00:32:38,800 You have to invest in yourself. 919 00:32:39,100 --> 00:32:42,500 Each workout is an investment into your future and if hiring 920 00:32:42,500 --> 00:32:45,400 someone is something that has to happen for you, it's an 921 00:32:45,400 --> 00:32:47,400 investment because you got to pay money for it. 922 00:32:47,400 --> 00:32:50,100 But you have to look at it as an investment instead of oh my 923 00:32:50,100 --> 00:32:52,400 gosh, I'm spending so much money on this. 924 00:32:52,400 --> 00:32:52,900 Right. 925 00:32:52,900 --> 00:32:56,100 And then if you take that investment process and go to 926 00:32:56,100 --> 00:32:58,000 the grocery store, this is an investment for my future. 927 00:32:58,000 --> 00:33:01,000 I'm buying fruits and vegetables and right now raspberries 928 00:33:01,000 --> 00:33:03,500 are like 379 or 399 a thing. 929 00:33:03,500 --> 00:33:07,100 But it's an investment for the future. 930 00:33:07,100 --> 00:33:08,900 I mean, there's no really else other way to say it. 931 00:33:08,900 --> 00:33:11,700 So look at things like that because guess what? 932 00:33:11,700 --> 00:33:13,400 Hospital bills are more expensive. 933 00:33:13,400 --> 00:33:14,400 Oh my God. 934 00:33:14,400 --> 00:33:17,300 And it's not it's not even a joke, right? 935 00:33:17,300 --> 00:33:19,000 Health insurance doesn't care. 936 00:33:19,000 --> 00:33:22,700 So everything is an investment, whether you're spending the 937 00:33:22,700 --> 00:33:24,800 money for it or whether it's the mindset that you need to 938 00:33:24,800 --> 00:33:25,400 put into it. 939 00:33:25,400 --> 00:33:26,900 So Jack is worth it. 940 00:33:26,900 --> 00:33:27,300 Okay. 941 00:33:27,300 --> 00:33:28,900 Jack is totally worth it. 942 00:33:28,900 --> 00:33:30,700 We have our own Jack at Seafit. 943 00:33:30,700 --> 00:33:33,500 So find our just Jack. 944 00:33:33,500 --> 00:33:37,700 Her initial starts with the and her end of the name is 945 00:33:37,700 --> 00:33:42,700 Ektoria. 946 00:33:42,700 --> 00:33:46,000 So sometimes she doesn't know Jack though. 947 00:33:46,000 --> 00:33:47,300 Oh, she knows a lot of Jack. 948 00:33:47,300 --> 00:33:50,700 I know a lot of Jack shit. 949 00:33:50,700 --> 00:33:53,500 Oh, there's got to be two E's on this episode. 950 00:33:53,500 --> 00:33:56,700 Anyway, that's our those are our tips for you today. 951 00:33:56,700 --> 00:34:01,100 We hope you take that and do something with it. 952 00:34:01,100 --> 00:34:05,800 And as usual, we hope you remember that you are always fit 953 00:34:05,800 --> 00:34:07,600 to be real and always allowed to be. 954 00:34:07,600 --> 00:34:09,300 To be a little extra. 955 00:34:17,100 --> 00:34:19,400 For legal reasons, we have to tell you that this podcast is 956 00:34:19,400 --> 00:34:22,100 meant for entertainment and educational purposes only. 957 00:34:22,100 --> 00:34:24,800 We are not healthcare professionals for all of your 958 00:34:24,800 --> 00:34:27,200 health, wellness, fitness and self care needs. 959 00:34:27,200 --> 00:34:30,000 Please refer to the medical professional in your life, 960 00:34:30,000 --> 00:34:32,900 your primary care physician, your therapist, a certified 961 00:34:32,900 --> 00:34:35,100 coach, whoever it may be. 962 00:34:35,100 --> 00:34:37,500 And then let us know what they say because I guarantee 963 00:34:37,500 --> 00:34:39,300 we need to know it too. 964 00:34:39,300 --> 00:34:40,900 Okay. 965 00:34:40,900 --> 00:35:10,600 Okay. Bye.