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Welcome to Fit to Be Real and a little extra.

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We are talking flipping the switch to choosing health and fitness.

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Why it's hard, how to do it and how we've gone through this just like you have many, many times.

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And we continue to go through it every single day.

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So we know what's up.

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This is the topic that we have struggled with and overcome and then struggled with again many, many times.

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And we are currently back into the swing of things coming off of a vacation, a weekend vacation.

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And you have to flip that switch back on.

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Even though I will say we worked out every day of the vacation.

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We did. And that is unusual for the maybe the general public.

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Yeah. Not everybody goes on vacation and gets up at 7, 8 a.m. and goes to the gym.

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That is something that we do, but it's something that we like to do.

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Not because we feel like we have to. Our day is better mentally for us when we start off that way.

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So yes, we did work out every day, but we also indulged every day.

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Oh, absolutely.

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More so indulging than working out, working out.

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But it is different. It's a different.

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I mean, we went. Okay.

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So we went on a three day cruise on the Royal Caribbean, Liberty of the Seas, and it was amazing.

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So the fitness gym was looking out to the wide open spaces of the ocean in the most beautiful morning views.

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And yes, it was on a treadmill, which makes it difficult.

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And I didn't have airpods.

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I know that's the worst. And I didn't share my airpods.

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We didn't even think about that until the last day and it was over.

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But just just being on that boat with the view was enough.

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Like it made it a little bit easier.

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And so we just started the day with that and now getting back into the real quote unquote real life, right?

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And mind you, our job is fitness on the daily, but that doesn't mean it's easy.

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No, it absolutely does not.

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And sometimes it's harder.

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Sometimes it's harder because not only do we have to work out for ourselves, we have to work out for everybody else.

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So like when I go on a run or when you go on a run or a walk or do an extra weight thing on our own or something like that,

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people are like, why? Why are you doing more fitness?

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Why are you working out in addition to the however many hours a week you do classes and clients and blah, blah, blah, blah.

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And for me, I quite literally say, well, that's working out for you, but I need to work out for myself.

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Yeah.

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And that's a mental that's completely mental, more though, more so than it is physical.

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Just like this, we came back from vacation, even though it was only 48 hours and it's it's hard.

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You go hard on vacation and coming back is hard and you can do one of two things.

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You can get back into your routine or you can continue that sort of off mode, which makes it a million times worse.

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Because once you're out of the game, even for three days, it is so much harder to come back if you're not mentally prepared to get back into it.

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And that's not just for vacation.

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That's for coming off of an injury or maybe you have a really busy work week and you just can't get as much as you would like to.

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You can't wake up extra early or hit the gym after hours, stuff like that.

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So we have a few tips.

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And this is also, let me preface, this is for people who haven't even gotten into a health and fitness routine ever.

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So maybe you're just starting or you've been thinking about starting, but you don't know how to do it.

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And that switch, we say switch, it's quite literally thinking of a light switch and you flip it up to turn it on.

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And if it's turned off, it's flipped down, but there is a switch, so to speak, that you have to choose.

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It is a choice that you make to flip that switch and it's not an aha moment. Sometimes it's really hard to just decide today is the day and I don't want to do it,

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but I'm going to do it.

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And then the next day, maybe even harder because you're like, I know what I did.

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I don't want to do it again, but you got to keep that flip.

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Nope.

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You got to keep that switch flipped up.

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And it really is the choice.

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Oh, 100 percent, and it's a choice that only you can make.

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Nobody can do it for you and you can't flip the switch for anybody else.

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No, I've done it a few times thinking, oh, you know, for this event or I think this, you know, when I was younger, oh, if I just lost weight, this person would like me.

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You know what I mean?

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Yeah.

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You can't do it for, I mean, I was much younger then, but you cannot do it for somebody else because it won't stick.

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No.

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And I mean, that that spreads to a healthy lifestyle of food if you're trying to get on a healthy track, but you're living in a house with people that don't necessarily want to do that or are ready to do that for themselves.

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You can't make them.

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No, you cannot make them.

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It's like trying to make kids eat broccoli when they just want to eat, you know, buttered pasta.

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That sounds so good right now.

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It's a challenge.

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Oh my God.

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It's a just, see, I would love a vegetable.

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I am, my body is craving a vegetable.

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Yeah, we did not have many vegetables on this cruise.

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Yeah.

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No, it's the same type of thing.

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If it's not just fitness and exercise, it goes for a healthy lifestyle.

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It goes for if you want to be more positive and you live around a lot of negative people.

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There's so many things you just have to recognize and be aware and self-aware that you are not in the market or have the ability to do it for anyone else.

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You cannot touch anyone else's switch.

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You cannot flip it.

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It's up to them and only them and it's up to you and only you.

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So with all of them said, we have six tips and this is for getting into fitness for the first time or getting off of the couch in that, you know, seasonal.

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It's been a dark winter for getting into exercise or anything that you'd like to start.

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So number one is starting with something that you can do.

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That is actually a big decision.

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It's that not wild that that I wouldn't have thought of that, but that's 100%.

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Why would you start with anything that you see on TikTok or anything that you see on social media that is, yes, it may work for someone else or yes, it's a very high level.

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Don't start there.

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Start with something that you can do.

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Even if the first time it's like, oh, that was so easy.

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Great.

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Yeah.

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Then up your level the next time.

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Yeah.

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Yeah.

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Absolutely.

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And that is, gosh, that's brilliant.

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I wish I wish I thought of any of this.

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This is from the Mayo Clinic, but we are not related.

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Not related at all.

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Number two, don't think you have to run or run the marathon or be an elite athlete and Olympian or anything like that.

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What your level is is perfect.

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Where you start is exactly where you need to be.

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You are not going to do a seven minute mile on day one.

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Oh, yeah.

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No.

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Like don't think that's where you need to be to be successful in continuing and maintaining a sustainable lifestyle in anything.

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I think the keyword is sustainable.

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Yeah.

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Yeah, absolutely.

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Thank you.

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You're welcome.

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Thank you for the input.

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Number three is building exercise into your daily routine, which is just like, take the stairs.

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Don't take the elevator.

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Choose to maybe park a little bit farther away from the grocery store entrance.

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So you have to take those extra steps to the grocery store.

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Build more activity.

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Think about taking those small steps about six to eight times a day and you're on your feet.

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You're moving, you're walking, and you're working out more than you were yesterday.

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Good tip, Mayo Clinic.

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Yeah.

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Four.

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Schedule, we've said this before.

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Schedule, exercise into your schedule like it is an appointment, a doctor's appointment, a hair appointment, whatever it is.

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It's an appointment for yourself that you need to put in to your timeframe so that you follow through and go do it.

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So write it down.

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I know I am the opposite of a list maker.

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We've talked about that.

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Write it down.

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We actually have a C-fitter who makes planners.

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Yeah.

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You can write it down in.

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It's called balance bound planners.

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And her name is Brooke.

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We will put her link in the show notes.

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Get a planner, support a local small business, and write out your C-fit workouts in that planner.

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Two for one.

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It's so true though.

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So what will help you is number five, and that is getting a workout buddy, which we've definitely said before.

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Yeah.

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The buddy system is the way to go.

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Carly and I tend to do that for a lot of things.

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New everything, I have a fear or little nervousness of doing anything new by myself and I make Victoria come with me.

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Number six, don't set unrealistic goals for yourself because that will get you into the cycle of I'm not reaching my goals.

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So I'm a failure.

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And so I'm going to stop and I don't want to do this anymore because I can't and it's stupid.

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Like, you know, that's really dramatic.

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But all of those thoughts go together and then you end up at some point, hopefully you find the switch again and then you set an unrealistic goal again.

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And then you're back to the, oh, no, I'm not good enough.

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I can't do this.

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It's a hamster wheel.

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It's a hamster wheel.

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It is that yo-yo of constantly not being able to maintain a goal that you're setting.

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I don't even like goals.

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I like more so these days, I like saying intentions because your intention is something that you can strive to do and a goal is like, if I don't reach this, I'm a failure.

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Yeah.

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And that's not true because success is not linear.

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It's an up, it's a down, it ebbs and flows, hills and valleys, whatever way you want to say it.

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That was beautiful.

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Thank you so much.

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Oh my God.

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So when you're talking about breaking it down, pick one thing.

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So if you're just starting out, you pick one workout class a week to go to.

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That's attainable.

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Oh, yeah.

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And then you're going to see soon, oh, maybe I can up it to two.

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Oh, maybe I can up it to three.

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But that takes time.

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It takes people around two to three months to create a habit.

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Habits are very hard to create.

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Yes.

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And it takes a while, it does not take a week.

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And I think the big misconception is I worked out five days this week.

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Why?

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Why do I look the same?

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Well, because you're not a magician.

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And because it's yeah, because it's not like the snap of a finger.

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I hear this all of the time with people that want to start personal training and they want to work out once a week,

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add weights into their routine, but they don't want to change any of their eating habits,

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but they want to lose a lot of weight.

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Yeah, it's impossible.

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That's impossible.

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And you want to do it within eight to 12 weeks.

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It's like, whoa.

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Yeah.

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I have no one, no one unless no, no one.

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Even if you're a celebrity and you have all the money, it's not going to happen.

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That personal training session is amazing in addition to changing the way you eat, creating other daily habits.

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It's in addition, it's part of the change.

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It's part of the light switch, but it is not the flip of the switch.

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And that's it.

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No, I'm doing personal training.

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I should be where I want to be.

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Yeah.

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No, no, no, no.

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It's all connected and it's all a mindset.

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And I think something that we all do is like, OK, well, once I find the motivation, then it'll be easy.

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And then I'll just get into it and then it's all going to fall into place and then I'll be happy.

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Right.

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I'm going to piggyback off of that.

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I read something.

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His name is Craig Ballantine.

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And he wrote something called the perfect day formula.

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And what people I what he says and what people don't realize is they want the perfect life.

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But what they don't realize and figure out how to do is to have those perfect days that lead up to the perfect life.

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Oh, yeah.

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So I think we all have those days where everything went well.

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You're like, my workout was on fire.

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My food was on fire.

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I was happy.

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I got all the things on my list done.

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That was a perfect day.

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And that doesn't have to be a fluke.

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You can do that every day.

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You can do that most days.

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Sometimes they are going to be harder than others.

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And you're not going to have that motivation and discipline to want to do it.

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But the perfect day creates the perfect life.

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But you have to break it down and take it step by step.

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And he also says that you don't want to be day jacked.

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What is that day jacked is when you get sidetracked by social media.

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And that totally brings your mind down and negative.

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And it's the daily distractions that take you off your game.

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And you have to figure out how to get rid of those negative daily distractions so you don't get day jacked,

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which leads to weak jacked, which leads to month jacked.

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So you want to have that perfect day, but you have to create that.

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And it's not a fluke.

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You can have those.

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It's not unattainable.

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Yeah.

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I thought that was really cool.

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And at the same time, to have, say your day does get jacked.

234
00:13:43,800 --> 00:13:45,600
I'm going to use that.

235
00:13:45,600 --> 00:13:46,600
I like that.

236
00:13:46,600 --> 00:13:49,700
That doesn't mean all of your progress is gone.

237
00:13:49,700 --> 00:13:50,700
Oh, heck no.

238
00:13:50,700 --> 00:13:56,200
That one step back, if you want to call it that, does not mean you have to stop.

239
00:13:56,200 --> 00:13:59,300
And it's everything you've done so far is worthless.

240
00:13:59,300 --> 00:14:01,500
And, you know, you're a failure.

241
00:14:01,500 --> 00:14:07,000
No, you wake up the next day, you start over, you do it again, and you keep going.

242
00:14:07,000 --> 00:14:14,300
The perfect day is sounds like more of a mindset to get through each day, even among the discomfort

243
00:14:14,300 --> 00:14:19,900
of stressors and maybe things that were not planned into that perfect mindset day that

244
00:14:19,900 --> 00:14:20,900
you had.

245
00:14:20,900 --> 00:14:25,080
So here's a question that maybe people have asked you in personal training.

246
00:14:25,080 --> 00:14:29,940
So say you get through till like 12 o'clock in the afternoon and your day's going so well,

247
00:14:29,940 --> 00:14:35,280
you're eating great, and then you have like Oreo cookies.

248
00:14:35,280 --> 00:14:36,280
Are you asking for a friend?

249
00:14:36,280 --> 00:14:37,280
I'm asking for a friend.

250
00:14:37,280 --> 00:14:38,280
All right, let's pick something else.

251
00:14:38,280 --> 00:14:39,280
You are just kidding.

252
00:14:39,280 --> 00:14:40,280
Yeah, that's me.

253
00:14:40,280 --> 00:14:45,240
I could totally house a sleeve of Oreo cookies.

254
00:14:45,240 --> 00:14:47,120
So what happens?

255
00:14:47,120 --> 00:14:50,960
In my mind, I'm like, man, I can't believe I just did that.

256
00:14:50,960 --> 00:14:54,000
Do I wreck the rest of my day and be like, who cares now?

257
00:14:54,000 --> 00:14:56,800
I already ate those Oreos or not?

258
00:14:56,800 --> 00:14:59,360
No, no, that sleeve of Oreos.

259
00:14:59,360 --> 00:15:00,760
Yes, it was a choice.

260
00:15:00,760 --> 00:15:01,760
Okay, fine.

261
00:15:01,760 --> 00:15:02,760
Whole bag.

262
00:15:02,760 --> 00:15:05,800
Where are you finding a bag of Oreos?

263
00:15:05,800 --> 00:15:07,040
I got my dealer.

264
00:15:07,040 --> 00:15:08,040
I want it.

265
00:15:08,040 --> 00:15:09,040
Dealer.

266
00:15:09,040 --> 00:15:16,280
No, it does not mean that you have to continue with a destructive rest of your day.

267
00:15:16,280 --> 00:15:18,920
And because what's going to happen is that you're going to wake up the next day and be

268
00:15:18,920 --> 00:15:21,040
like, well, I ruined yesterday.

269
00:15:21,040 --> 00:15:22,200
I don't even care about today.

270
00:15:22,200 --> 00:15:24,360
And then you'll wake up the next day and make the same decision.

271
00:15:24,360 --> 00:15:29,920
And now you're in this cycle and a season of really deep sadness because you made that

272
00:15:29,920 --> 00:15:33,240
one decision and it just kept trickling through.

273
00:15:33,240 --> 00:15:37,080
So when you do have those moments of like, I didn't necessarily want to eat a sleeve

274
00:15:37,080 --> 00:15:38,840
of Oreos today, but I made that choice.

275
00:15:38,840 --> 00:15:42,360
Now I can't take it back because you cannot take it back.

276
00:15:42,360 --> 00:15:46,040
All you do is you pick yourself up.

277
00:15:46,040 --> 00:15:48,800
You maybe get upset with yourself briefly.

278
00:15:48,800 --> 00:15:49,800
Okay.

279
00:15:49,800 --> 00:15:56,480
You move onward and upward because that is the only thing that's going to keep the switch

280
00:15:56,480 --> 00:15:58,200
on.

281
00:15:58,200 --> 00:16:05,880
If you automatically after that Oreo moment, turn the switch off, that's a choice as well.

282
00:16:05,880 --> 00:16:09,680
And then you're going to be stuck in that choice, but you can't beat yourself up for

283
00:16:09,680 --> 00:16:10,680
little moments.

284
00:16:10,680 --> 00:16:12,560
I wouldn't say that would be an entire step back.

285
00:16:12,560 --> 00:16:16,800
I think an entire step back would be destroying the rest of your day and waking up the next

286
00:16:16,800 --> 00:16:18,920
day and continuing that pattern.

287
00:16:18,920 --> 00:16:22,960
And then you keep going with that healthier mindset and then it's okay.

288
00:16:22,960 --> 00:16:23,960
It's a blip.

289
00:16:23,960 --> 00:16:29,440
I think that with myself and other people, it might create a snowball effect.

290
00:16:29,440 --> 00:16:32,640
And that's hard to recover from mentally.

291
00:16:32,640 --> 00:16:37,240
It's not physically because you can just get yourself up and start again.

292
00:16:37,240 --> 00:16:38,240
It's a mental thing.

293
00:16:38,240 --> 00:16:42,680
And I know that when I do do that, I will text Victoria right away and be like, I'm so

294
00:16:42,680 --> 00:16:43,680
mad.

295
00:16:43,680 --> 00:16:44,920
And she's like, move on, get over it.

296
00:16:44,920 --> 00:16:46,240
I hope you enjoyed them.

297
00:16:46,240 --> 00:16:47,240
Did you enjoy them?

298
00:16:47,240 --> 00:16:48,240
Great.

299
00:16:48,240 --> 00:16:49,240
I'm glad you enjoyed them.

300
00:16:49,240 --> 00:16:50,240
And not in a sarcastic way.

301
00:16:50,240 --> 00:16:51,240
No, no, no, no, no.

302
00:16:51,240 --> 00:16:53,120
She means you can't beat yourself up.

303
00:16:53,120 --> 00:16:54,120
Continuantly.

304
00:16:54,120 --> 00:16:57,920
Yeah, she literally means enjoy them and move on.

305
00:16:57,920 --> 00:17:01,680
In those moments, like if that's a daily thing, then you're creating a brand new habit.

306
00:17:01,680 --> 00:17:05,440
You get to choose and you get to decide what your next moment is.

307
00:17:05,440 --> 00:17:06,440
Yeah.

308
00:17:06,440 --> 00:17:10,080
And you don't want to be like, man, my day just got jacked.

309
00:17:10,080 --> 00:17:12,600
You don't want to say that.

310
00:17:12,600 --> 00:17:17,840
But sometimes when you eat that sleeve or bag or carton of Oreos, you have to be like,

311
00:17:17,840 --> 00:17:18,840
darn it.

312
00:17:18,840 --> 00:17:19,960
Don't jack up my day.

313
00:17:19,960 --> 00:17:23,200
I really want to meet this dealer that you have of the carton of Oreos.

314
00:17:23,200 --> 00:17:25,480
Like I'm really interested in this.

315
00:17:25,480 --> 00:17:31,440
Long term habits can only be made with small decisions and small choices.

316
00:17:31,440 --> 00:17:40,160
So a small daily habit that will over time turn into a lifestyle for yourself, but you

317
00:17:40,160 --> 00:17:42,240
cannot do a big one.

318
00:17:42,240 --> 00:17:44,280
You start big, you're going to get overwhelmed.

319
00:17:44,280 --> 00:17:45,800
It's not going to last.

320
00:17:45,800 --> 00:17:49,760
And then you're back to where you were in a very miserable place.

321
00:17:49,760 --> 00:17:55,440
I think this is the one time that saying go big or go home does not work.

322
00:17:55,440 --> 00:17:56,840
You have to break it down.

323
00:17:56,840 --> 00:17:57,840
You have to.

324
00:17:57,840 --> 00:17:58,840
Yeah.

325
00:17:58,840 --> 00:18:02,440
And if something's not working for you, you have to figure out why it's not working.

326
00:18:02,440 --> 00:18:04,760
Was I sad when I ate those Oreos?

327
00:18:04,760 --> 00:18:05,760
Was I happy?

328
00:18:05,760 --> 00:18:09,040
Was, you know, you have to figure out why you're doing those things.

329
00:18:09,040 --> 00:18:10,160
Did I need sugar?

330
00:18:10,160 --> 00:18:11,960
Am I addicted to sugar?

331
00:18:11,960 --> 00:18:13,400
Because that could be the case.

332
00:18:13,400 --> 00:18:14,880
I am a little bit.

333
00:18:14,880 --> 00:18:15,880
Yeah.

334
00:18:15,880 --> 00:18:17,200
But you have to figure out why.

335
00:18:17,200 --> 00:18:18,480
I'm an emotional eater.

336
00:18:18,480 --> 00:18:19,480
Yeah.

337
00:18:19,480 --> 00:18:23,520
I am in a sad, depressed, whatever word you'd like to choose.

338
00:18:23,520 --> 00:18:26,200
I find joy.

339
00:18:26,200 --> 00:18:27,200
It's a cycle.

340
00:18:27,200 --> 00:18:31,520
I find joy in eating things that I want to eat that I don't get to eat all the time because

341
00:18:31,520 --> 00:18:33,120
I limit myself.

342
00:18:33,120 --> 00:18:36,160
And then I completely immediately regret.

343
00:18:36,160 --> 00:18:37,480
And then I'm sad again.

344
00:18:37,480 --> 00:18:38,480
Yeah.

345
00:18:38,480 --> 00:18:40,480
And then you eat more and then I'm sad again.

346
00:18:40,480 --> 00:18:48,600
I have yo-yoed my entire life health wise in terms of weight loss, weight gain.

347
00:18:48,600 --> 00:18:54,040
I'm currently in a weight gain because I've been in a very, very sad place.

348
00:18:54,040 --> 00:19:02,440
And I chose food to satiate some sort of joy that I needed in my moments on the couch at

349
00:19:02,440 --> 00:19:03,440
the end of the day.

350
00:19:03,440 --> 00:19:05,440
And that's not even a pattern that I like.

351
00:19:05,440 --> 00:19:09,840
Like at the same time when I was doing those things and preaching to other people, the

352
00:19:09,840 --> 00:19:12,760
right way to go about these changes.

353
00:19:12,760 --> 00:19:14,360
Because let me tell you something.

354
00:19:14,360 --> 00:19:19,800
We know what we're talking about, but it's very hard to take action and implement them

355
00:19:19,800 --> 00:19:21,880
because we are just human.

356
00:19:21,880 --> 00:19:23,280
And it's just how it goes.

357
00:19:23,280 --> 00:19:30,960
And it's also hard to do it knowing that we are in front of people on the daily multiple

358
00:19:30,960 --> 00:19:35,720
times a day and having that pressure of, oh, I cannot eat that.

359
00:19:35,720 --> 00:19:36,720
I cannot do that.

360
00:19:36,720 --> 00:19:37,720
I have to work out extra.

361
00:19:37,720 --> 00:19:38,720
I'm in front of people.

362
00:19:38,720 --> 00:19:40,120
This is what I do for a living.

363
00:19:40,120 --> 00:19:42,080
If I fall off, what are they going to do?

364
00:19:42,080 --> 00:19:43,080
Are they going to fall off?

365
00:19:43,080 --> 00:19:47,200
So we're a constant, you know, it's a work pressure.

366
00:19:47,200 --> 00:19:49,600
Everybody has work pressures and that's our work pressure.

367
00:19:49,600 --> 00:19:50,600
Yeah.

368
00:19:50,600 --> 00:19:54,320
I actually had this revelation recently.

369
00:19:54,320 --> 00:19:56,440
I don't even think I talked to you about it.

370
00:19:56,440 --> 00:20:02,560
In my, I'm going to quote this, skinniest time of my life, which was this past summer into

371
00:20:02,560 --> 00:20:03,960
the fall.

372
00:20:03,960 --> 00:20:10,240
I was at my lowest weight, but I was at my most unhealthiest mindset.

373
00:20:10,240 --> 00:20:16,200
And I was coming out of a very debilitating breakup.

374
00:20:16,200 --> 00:20:24,200
And I was also changing or making choices that got me to a very skinny, not healthy,

375
00:20:24,200 --> 00:20:27,000
skinny number on the scale.

376
00:20:27,000 --> 00:20:33,880
And I got more compliments from the people in my world and people that didn't know me

377
00:20:33,880 --> 00:20:38,160
and people at work because of how I looked.

378
00:20:38,160 --> 00:20:40,160
Little did they know how I felt.

379
00:20:40,160 --> 00:20:45,440
And then I get into a season where I couldn't maintain that because it was unhealthy and

380
00:20:45,440 --> 00:20:48,040
I gained 15 pounds back.

381
00:20:48,040 --> 00:20:51,160
I actually think I gained 20 pounds with this past vacation.

382
00:20:51,160 --> 00:20:52,680
It was needed.

383
00:20:52,680 --> 00:20:53,840
No regrets.

384
00:20:53,840 --> 00:20:54,840
And I'm on the out.

385
00:20:54,840 --> 00:20:59,520
I'm on the way out of this mindset, but I gained all of that weight back because it

386
00:20:59,520 --> 00:21:02,520
was unhealthy the way that I lost it.

387
00:21:02,520 --> 00:21:05,760
And I have, nobody has spoken to me about how I look.

388
00:21:05,760 --> 00:21:07,080
I think you look great.

389
00:21:07,080 --> 00:21:08,080
Shut it.

390
00:21:08,080 --> 00:21:09,080
Thank you.

391
00:21:09,080 --> 00:21:12,680
But it's, but that's a piece of a piece of this.

392
00:21:12,680 --> 00:21:13,680
The pressure.

393
00:21:13,680 --> 00:21:14,680
Pressure.

394
00:21:14,680 --> 00:21:16,800
It's the piece of the pressure is part of the sadness.

395
00:21:16,800 --> 00:21:22,080
And then really realizing, my God, we put so much stress on way people look.

396
00:21:22,080 --> 00:21:23,080
I know.

397
00:21:23,080 --> 00:21:25,960
Nobody knew how I felt, but they liked the way that I looked.

398
00:21:25,960 --> 00:21:30,240
And I liked the way that I looked, but I did not feel good.

399
00:21:30,240 --> 00:21:32,600
There's that real on Instagram.

400
00:21:32,600 --> 00:21:35,080
You know, I'm a big realer.

401
00:21:35,080 --> 00:21:40,680
It says a picture of yourself at your saddest time.

402
00:21:40,680 --> 00:21:45,600
And it's always, it's always somebody smiling, big and laughing.

403
00:21:45,600 --> 00:21:49,680
And because they don't know that that is their absolute saddest time because nobody would

404
00:21:49,680 --> 00:21:51,880
know because everybody hides it.

405
00:21:51,880 --> 00:21:54,440
And welcome to the past year of my life.

406
00:21:54,440 --> 00:21:55,440
Yeah.

407
00:21:55,440 --> 00:21:56,440
I know.

408
00:21:56,440 --> 00:22:00,040
And on this cruise, actually, I said, I said it to you, I said it to you and our friend

409
00:22:00,040 --> 00:22:04,560
Pat, who was on the cruise that sometimes I would just sit at the pool or on the beach

410
00:22:04,560 --> 00:22:08,640
and look around and and people watch.

411
00:22:08,640 --> 00:22:14,280
And I wished that I had some of the confidence, body confidence that these other people had

412
00:22:14,280 --> 00:22:16,480
because they did not care what they were wearing.

413
00:22:16,480 --> 00:22:23,840
And some people maybe were wearing very tiny clothes and and didn't look to society to

414
00:22:23,840 --> 00:22:25,280
society to society.

415
00:22:25,280 --> 00:22:26,280
Not me.

416
00:22:26,280 --> 00:22:29,400
I don't care to society that they should be wearing that.

417
00:22:29,400 --> 00:22:33,760
And I was like, man, I wish I had that body confidence because here I am like in this

418
00:22:33,760 --> 00:22:37,640
high waisted, you know, you tell me all the time, like you look fine.

419
00:22:37,640 --> 00:22:38,640
Stop.

420
00:22:38,640 --> 00:22:42,600
And I'm like pulling up my bathing suit and I'm like, man, I wish I could just walk out

421
00:22:42,600 --> 00:22:43,600
the door like that.

422
00:22:43,600 --> 00:22:44,600
They look so happy.

423
00:22:44,600 --> 00:22:45,600
Yeah.

424
00:22:45,600 --> 00:22:47,440
You know, so I don't feel like that all the time.

425
00:22:47,440 --> 00:22:54,840
I just think that we put too much pressure on looking a certain way and people use that

426
00:22:54,840 --> 00:22:56,600
as that's my goal.

427
00:22:56,600 --> 00:22:58,320
They look on Instagram and they see these people.

428
00:22:58,320 --> 00:23:01,200
I want to look like that and that's my goal and it's unattainable.

429
00:23:01,200 --> 00:23:03,000
It might not fit in your body type.

430
00:23:03,000 --> 00:23:09,400
It's unrealistic goals that we set for ourselves, like you said, as a society.

431
00:23:09,400 --> 00:23:10,400
Who set that?

432
00:23:10,400 --> 00:23:11,400
Who made that?

433
00:23:11,400 --> 00:23:12,400
Yeah.

434
00:23:12,400 --> 00:23:13,400
Who created the rules?

435
00:23:13,400 --> 00:23:14,400
Where the bikini?

436
00:23:14,400 --> 00:23:15,400
Any size?

437
00:23:15,400 --> 00:23:16,400
Where the frickin bikini?

438
00:23:16,400 --> 00:23:17,400
Yeah.

439
00:23:17,400 --> 00:23:18,400
Yeah.

440
00:23:18,400 --> 00:23:19,400
Absolutely.

441
00:23:19,400 --> 00:23:26,080
This all goes together with keeping your motivation up, keeping your positivity and your mindset

442
00:23:26,080 --> 00:23:27,200
in check.

443
00:23:27,200 --> 00:23:31,720
We have not to deviate, but we have this amazing teacher.

444
00:23:31,720 --> 00:23:34,000
Her name is Jacqueline.

445
00:23:34,000 --> 00:23:42,000
She came in like a badass and everybody gravitated towards her because she just like oozes confidence.

446
00:23:42,000 --> 00:23:46,480
She'll walk in and she will take off her shirt and she's in a little bra and like this awesome

447
00:23:46,480 --> 00:23:52,760
outfit and all of a sudden we started seeing more people taking off their shirts and being

448
00:23:52,760 --> 00:23:58,320
really confident in what they were wearing in her class specifically because when you

449
00:23:58,320 --> 00:24:02,920
have that kind of confidence, it rubs off on people and when you're trying to attain

450
00:24:02,920 --> 00:24:11,360
these goals, it is so important to be around people that have or want the same goals that

451
00:24:11,360 --> 00:24:12,440
you have.

452
00:24:12,440 --> 00:24:16,200
She will give you the motivation, but she will be the number one person to tell you

453
00:24:16,200 --> 00:24:19,840
that it's discipline that got her to the place that she got.

454
00:24:19,840 --> 00:24:21,680
So actually, this is really awesome.

455
00:24:21,680 --> 00:24:28,240
I'm going to, I listened to a podcast yesterday on my, on my walk that I built into my routine

456
00:24:28,240 --> 00:24:29,240
with my dog.

457
00:24:29,240 --> 00:24:33,760
I listened to a podcast and it was the Jay Shetty podcast called On Purpose.

458
00:24:33,760 --> 00:24:40,160
I've talked about him before and he was interviewing Lewis Howes, who is another motivational speaker

459
00:24:40,160 --> 00:24:46,360
and has an amazing, incredible story of how he got to where he got to.

460
00:24:46,360 --> 00:24:51,520
And they talked on the focus of discipline and motivation in terms of success, which

461
00:24:51,520 --> 00:24:54,960
isn't necessarily fitness, just like in life and what you want and what your purpose is

462
00:24:54,960 --> 00:24:57,520
and what, you know, how you want to feel every day.

463
00:24:57,520 --> 00:25:03,000
He said motivation is for people who don't have a meaningful mission and discipline is

464
00:25:03,000 --> 00:25:07,600
for people who have a very clear identity of who they want to become and the mission

465
00:25:07,600 --> 00:25:09,320
that they have.

466
00:25:09,320 --> 00:25:13,600
And that's so true because motivation isn't going to get you where you want to be.

467
00:25:13,600 --> 00:25:15,440
Discipline is going to get you where you want to be.

468
00:25:15,440 --> 00:25:20,480
The motivation that you have flips the switch, flips the switch.

469
00:25:20,480 --> 00:25:21,480
Absolutely.

470
00:25:21,480 --> 00:25:25,120
And that is the intention that you have for yourself and where you want to be in your

471
00:25:25,120 --> 00:25:26,120
future self.

472
00:25:26,120 --> 00:25:28,320
I want to have this goal.

473
00:25:28,320 --> 00:25:29,520
It's very vague.

474
00:25:29,520 --> 00:25:34,480
It's, you know, I don't think I can actually do it, but whatever.

475
00:25:34,480 --> 00:25:35,480
But I'm going to do it.

476
00:25:35,480 --> 00:25:36,480
I'm going to try.

477
00:25:36,480 --> 00:25:38,520
Like that is an unclear mission.

478
00:25:38,520 --> 00:25:42,200
That is an unclear intention that you want for yourself and that motivation isn't going

479
00:25:42,200 --> 00:25:43,200
to last.

480
00:25:43,200 --> 00:25:45,200
It's going to fizzle and it's going to fizzle really quickly.

481
00:25:45,200 --> 00:25:47,640
The discipline of this is who I am.

482
00:25:47,640 --> 00:25:51,880
This is who I would like to be with all of these choices that I'm going to make in a

483
00:25:51,880 --> 00:25:53,480
healthy way.

484
00:25:53,480 --> 00:25:55,080
And this is what I'm going to do.

485
00:25:55,080 --> 00:25:56,160
I'm going to schedule it in.

486
00:25:56,160 --> 00:25:57,160
I'm going to make it happen.

487
00:25:57,160 --> 00:25:59,000
I'm going to do it whether I like it or not.

488
00:25:59,000 --> 00:26:03,000
That's the discipline that's going to get you to be the person that you want to be or

489
00:26:03,000 --> 00:26:06,120
whatever the goal is or an intention is for yourself.

490
00:26:06,120 --> 00:26:09,280
Jay Shetty had asked, how did you get the discipline?

491
00:26:09,280 --> 00:26:11,080
Like how did you maintain that?

492
00:26:11,080 --> 00:26:13,040
Or how did you even start that?

493
00:26:13,040 --> 00:26:14,040
And I thought this is brilliant.

494
00:26:14,040 --> 00:26:15,600
He said, I paid in advance.

495
00:26:15,600 --> 00:26:16,600
What?

496
00:26:16,600 --> 00:26:18,680
He paid in advance.

497
00:26:18,680 --> 00:26:23,440
So big thing for him was doing therapy every two weeks or every week at the start.

498
00:26:23,440 --> 00:26:25,520
It was something very intense.

499
00:26:25,520 --> 00:26:31,720
And he said, I paid up front so that I made sure that I went, that I did it and there

500
00:26:31,720 --> 00:26:34,360
was no room for error.

501
00:26:34,360 --> 00:26:36,160
That is such a good idea.

502
00:26:36,160 --> 00:26:38,000
And you can do that in small ways.

503
00:26:38,000 --> 00:26:42,160
Like just by, well, first of all, groceries are so expensive right now, but going to the

504
00:26:42,160 --> 00:26:47,640
grocery store and spending the money on healthy foods, you don't want those foods to go bad.

505
00:26:47,640 --> 00:26:49,440
You don't want to waste your money.

506
00:26:49,440 --> 00:26:50,760
Eat the healthy foods.

507
00:26:50,760 --> 00:26:53,040
You want to do an unlimited package somewhere.

508
00:26:53,040 --> 00:26:58,280
You like pay in advance or you want to do a single class, pay for it and sign up and

509
00:26:58,280 --> 00:27:00,200
keep yourself accountable.

510
00:27:00,200 --> 00:27:01,200
Don't lose it.

511
00:27:01,200 --> 00:27:02,200
Yeah.

512
00:27:02,200 --> 00:27:03,200
And it goes for anything.

513
00:27:03,200 --> 00:27:08,040
Fitness, mental health, just a creative experience that you want to keep your spirit

514
00:27:08,040 --> 00:27:09,040
alive.

515
00:27:09,040 --> 00:27:11,200
Do it, pay for it already, pay for it.

516
00:27:11,200 --> 00:27:14,720
Decide that you are worth the investment.

517
00:27:14,720 --> 00:27:20,560
And whether it is a success, it's another thing he says is that it's not necessarily

518
00:27:20,560 --> 00:27:24,280
the dream that you have, which is what goals and intentions are.

519
00:27:24,280 --> 00:27:27,360
It's a dream that you have for yourself in a future way.

520
00:27:27,360 --> 00:27:32,400
It's not getting the dream that is the life changer.

521
00:27:32,400 --> 00:27:36,440
It's everything you do to get to that dream state.

522
00:27:36,440 --> 00:27:40,600
And if you fail, everything you did to get there still counts and everything you did

523
00:27:40,600 --> 00:27:44,640
to get there is the reason why you are different in the end.

524
00:27:44,640 --> 00:27:50,480
Even with our own weight loss goals, the journey is hard.

525
00:27:50,480 --> 00:27:56,720
And the journey goes up and down, but everything you learn along the way will help you when

526
00:27:56,720 --> 00:27:58,640
that switch goes off.

527
00:27:58,640 --> 00:28:00,520
You know how to flip it back on.

528
00:28:00,520 --> 00:28:01,880
You know what to do.

529
00:28:01,880 --> 00:28:03,680
The journey is half the battle.

530
00:28:03,680 --> 00:28:07,240
Victoria did not want to go on vacation.

531
00:28:07,240 --> 00:28:08,360
Sure didn't.

532
00:28:08,360 --> 00:28:17,400
I booked it and Carmella paid for it in advance before we even told her because we knew she

533
00:28:17,400 --> 00:28:20,920
was not going to want to go and if we said, hey, we want to go on a cruise, let's go.

534
00:28:20,920 --> 00:28:22,280
She would say, no, no, no, I have to work.

535
00:28:22,280 --> 00:28:23,280
I have to do this.

536
00:28:23,280 --> 00:28:24,280
I have so much to do.

537
00:28:24,280 --> 00:28:25,280
It's not a good time.

538
00:28:25,280 --> 00:28:27,600
We had to book it.

539
00:28:27,600 --> 00:28:30,960
We told her after the fact and said, we're leaving in three weeks.

540
00:28:30,960 --> 00:28:32,080
Pack your bags.

541
00:28:32,080 --> 00:28:33,080
She got on the plane.

542
00:28:33,080 --> 00:28:34,400
She didn't want to go.

543
00:28:34,400 --> 00:28:40,760
It took her 24 solid hours of the 48 to say, hey, thank you.

544
00:28:40,760 --> 00:28:41,760
It's hard.

545
00:28:41,760 --> 00:28:42,760
It did.

546
00:28:42,760 --> 00:28:43,760
You're so right.

547
00:28:43,760 --> 00:28:48,400
I had to hire first day to not beat myself up over not being the weight that I wanted

548
00:28:48,400 --> 00:28:52,560
to be to be in a bathing suit on a cruise in Florida.

549
00:28:52,560 --> 00:29:01,240
It took me 24 hours to not be mad at you guys for forcing me to try to be happy.

550
00:29:01,240 --> 00:29:03,400
Because you're never ready.

551
00:29:03,400 --> 00:29:04,400
You're never ready.

552
00:29:04,400 --> 00:29:05,400
It's never a good time.

553
00:29:05,400 --> 00:29:12,120
No, it's a short weekend vacation, fix a season of deep sadness and depression.

554
00:29:12,120 --> 00:29:13,120
Absolutely not.

555
00:29:13,120 --> 00:29:14,120
I know.

556
00:29:14,120 --> 00:29:15,120
That was the point.

557
00:29:15,120 --> 00:29:18,560
Well, that's why we took you away and they kidnapped me.

558
00:29:18,560 --> 00:29:20,960
I did know in a little bit in advance, but guess what?

559
00:29:20,960 --> 00:29:25,640
I had so much anxiety leading up to this weekend because I wasn't ready.

560
00:29:25,640 --> 00:29:31,480
I wasn't ready to accept myself, which is a lot of mindset for everybody getting into

561
00:29:31,480 --> 00:29:33,680
a fitness routine or a healthy lifestyle.

562
00:29:33,680 --> 00:29:39,920
It's because you're not ready to accept where you are currently to want to change it because

563
00:29:39,920 --> 00:29:45,280
it's not about what you want to be, hopefully, you know where you know that, oh, I wish,

564
00:29:45,280 --> 00:29:46,840
I wish I was this, I wish I was that.

565
00:29:46,840 --> 00:29:48,840
You know where you would like to be.

566
00:29:48,840 --> 00:29:54,800
It's the acceptance of where you are right now, which is not anywhere near where you

567
00:29:54,800 --> 00:29:57,880
want to be to really, really, really hard.

568
00:29:57,880 --> 00:29:59,600
I was forced into it.

569
00:29:59,600 --> 00:30:02,280
Did it change my feelings, my emotion?

570
00:30:02,280 --> 00:30:03,280
No.

571
00:30:03,280 --> 00:30:04,280
No.

572
00:30:04,280 --> 00:30:05,280
But guess what?

573
00:30:05,280 --> 00:30:06,440
I flipped the switch.

574
00:30:06,440 --> 00:30:10,560
I flipped the switch because it's day one was the day that I got back.

575
00:30:10,560 --> 00:30:12,040
Okay, we got back on Monday.

576
00:30:12,040 --> 00:30:13,800
Day one was Tuesday morning.

577
00:30:13,800 --> 00:30:16,000
I was very tired on Monday night.

578
00:30:16,000 --> 00:30:21,040
But Tuesday morning, I decided I have to make a small step because once I make this small

579
00:30:21,040 --> 00:30:27,440
step to have a very, quote unquote, perfect day, right, you got to start somewhere.

580
00:30:27,440 --> 00:30:29,520
You have to and it's got to be small.

581
00:30:29,520 --> 00:30:36,160
And I will say that did that mini vacation where I really, I wished, what was wishing

582
00:30:36,160 --> 00:30:40,280
I was looking different going to do for me in those moments.

583
00:30:40,280 --> 00:30:42,280
She looked great by the way.

584
00:30:42,280 --> 00:30:43,280
Either enjoy.

585
00:30:43,280 --> 00:30:44,280
Yes.

586
00:30:44,280 --> 00:30:45,280
You're welcome.

587
00:30:45,280 --> 00:30:46,280
Yes.

588
00:30:46,280 --> 00:30:47,280
Yes.

589
00:30:47,280 --> 00:30:52,920
And, and you know, if you know what I thought to myself, I am someone else's goal.

590
00:30:52,920 --> 00:30:59,600
A hundred percent in the moment where I feel my worst and I am beating myself up over having

591
00:30:59,600 --> 00:31:01,120
a really hard year.

592
00:31:01,120 --> 00:31:02,120
Oh no.

593
00:31:02,120 --> 00:31:03,120
All right.

594
00:31:03,120 --> 00:31:04,120
This is real.

595
00:31:04,120 --> 00:31:05,120
This is real.

596
00:31:05,120 --> 00:31:07,840
She's actually being real extra right now.

597
00:31:07,840 --> 00:31:10,240
That's my job.

598
00:31:10,240 --> 00:31:15,160
This was the hardest year and transformative year of my life.

599
00:31:15,160 --> 00:31:22,240
And I was on a vacation and truly thought I am so not happy with my body and myself,

600
00:31:22,240 --> 00:31:24,640
but I am someone else's goal.

601
00:31:24,640 --> 00:31:25,640
Yeah.

602
00:31:25,640 --> 00:31:29,480
I am someone else's picture on the refrigerator of where they would like to be.

603
00:31:29,480 --> 00:31:32,440
Like enjoy your life right now.

604
00:31:32,440 --> 00:31:33,440
Enjoy this phase.

605
00:31:33,440 --> 00:31:34,440
I'm in this phase for a reason.

606
00:31:34,440 --> 00:31:35,440
Yeah.

607
00:31:35,440 --> 00:31:36,440
Because you're going to come out of it.

608
00:31:36,440 --> 00:31:37,440
A hundred percent.

609
00:31:37,440 --> 00:31:38,440
Better.

610
00:31:38,440 --> 00:31:40,520
It's just hard digging yourself out.

611
00:31:40,520 --> 00:31:41,520
It's so hard.

612
00:31:41,520 --> 00:31:43,240
It's hard to flip that switch.

613
00:31:43,240 --> 00:31:47,400
And it's it's hard to, you know, not everybody can force people to go on vacation and that's

614
00:31:47,400 --> 00:31:48,400
a hard thing too.

615
00:31:48,400 --> 00:31:49,400
But it will do it again.

616
00:31:49,400 --> 00:31:50,400
It was fun.

617
00:31:50,400 --> 00:31:51,400
It did help.

618
00:31:51,400 --> 00:31:52,400
It really did help.

619
00:31:52,400 --> 00:31:54,320
Maybe not in the moment.

620
00:31:54,320 --> 00:31:57,000
But and this is what I was thinking.

621
00:31:57,000 --> 00:32:00,280
I was like, wow, we should have let go a little more.

622
00:32:00,280 --> 00:32:01,920
And you always think after the fact.

623
00:32:01,920 --> 00:32:03,400
Do you know what I mean?

624
00:32:03,400 --> 00:32:08,240
Like we had a great time, but I had all those anxieties in my head looking around.

625
00:32:08,240 --> 00:32:09,240
Right.

626
00:32:09,240 --> 00:32:10,240
Right.

627
00:32:10,240 --> 00:32:11,240
You know what I mean?

628
00:32:11,240 --> 00:32:15,880
And if you just be in the moment and enjoy what you have right then and there, it's so

629
00:32:15,880 --> 00:32:16,880
hard.

630
00:32:16,880 --> 00:32:17,880
Yeah.

631
00:32:17,880 --> 00:32:20,040
You don't want to have to look back and be like, man, I should have had seven more

632
00:32:20,040 --> 00:32:21,040
pina coladas.

633
00:32:21,040 --> 00:32:22,040
I had plenty.

634
00:32:22,040 --> 00:32:24,320
But do you know what I mean?

635
00:32:24,320 --> 00:32:28,320
You want to enjoy it while it's happening and not look back and be like next time.

636
00:32:28,320 --> 00:32:29,320
Yeah.

637
00:32:29,320 --> 00:32:32,080
I'm not going to care what I look like in a bathing suit.

638
00:32:32,080 --> 00:32:35,120
But you got that something that that's a goal.

639
00:32:35,120 --> 00:32:41,200
That is a discipline goal that you have to think of every day to have that perfect day.

640
00:32:41,200 --> 00:32:46,640
You have to tell yourself that that is a small goal to help you reach a much bigger goal.

641
00:32:46,640 --> 00:32:49,040
Starting on Monday is never a good plan.

642
00:32:49,040 --> 00:32:50,040
Yeah.

643
00:32:50,040 --> 00:32:51,040
Start today.

644
00:32:51,040 --> 00:32:52,040
Start now.

645
00:32:52,040 --> 00:32:55,720
Live your life as is and then make decisions.

646
00:32:55,720 --> 00:33:00,120
If you would like to change the as is part of your life today, make to make the decisions

647
00:33:00,120 --> 00:33:01,120
to do it.

648
00:33:01,120 --> 00:33:04,680
Make the tiny little switches and every moment there's a switch.

649
00:33:04,680 --> 00:33:09,120
Flip it in every single moment you would like to flip it, whether it's hard or not.

650
00:33:09,120 --> 00:33:13,800
And it all starts with with one small little choice.

651
00:33:13,800 --> 00:33:14,800
Yeah.

652
00:33:14,800 --> 00:33:19,160
And that that choice can just be not I'm going to go to this class today.

653
00:33:19,160 --> 00:33:20,640
Not I'm going to eat perfectly today.

654
00:33:20,640 --> 00:33:23,560
It could be I have to choose to be happy today.

655
00:33:23,560 --> 00:33:27,920
That's a small goal that takes discipline and it's very hard.

656
00:33:27,920 --> 00:33:29,760
So now Victoria doesn't know about this.

657
00:33:29,760 --> 00:33:30,760
Cool.

658
00:33:30,760 --> 00:33:34,880
So let's play a game.

659
00:33:34,880 --> 00:33:40,640
This game is called habit or how about not.

660
00:33:40,640 --> 00:33:45,400
And Victoria is going to tell us if that is a good habit that we need or how about not

661
00:33:45,400 --> 00:33:49,960
okay cutting out sugar and alcohol at the same time.

662
00:33:49,960 --> 00:33:53,120
How about not because that's too much.

663
00:33:53,120 --> 00:33:57,440
It's too much at one time and maybe you'll last a week and maybe you'll last two weeks

664
00:33:57,440 --> 00:34:03,320
but it will never last indefinitely pick one limit the amount you're currently taking

665
00:34:03,320 --> 00:34:10,320
in and then slowly Peter it out to where it is a gradual process and then start on the

666
00:34:10,320 --> 00:34:11,320
next one.

667
00:34:11,320 --> 00:34:13,080
I like that.

668
00:34:13,080 --> 00:34:20,480
Using weights for weight loss habit to create or how about not just stick with cardio habit.

669
00:34:20,480 --> 00:34:21,480
Absolutely habit.

670
00:34:21,480 --> 00:34:28,280
If you are a cardio queen at a weight class one just one don't do multiple days a week

671
00:34:28,280 --> 00:34:36,040
just one into your routine having a cheat day habit.

672
00:34:36,040 --> 00:34:38,680
It's balance that just means balance balance.

673
00:34:38,680 --> 00:34:42,880
That is our motto balance and don't beat yourself up over it.

674
00:34:42,880 --> 00:34:47,320
Taking a rest day in your weight loss journey habit.

675
00:34:47,320 --> 00:34:49,960
I like to call it active rest go for a walk.

676
00:34:49,960 --> 00:34:56,240
Do a more relaxed yoga practice for yourself keep active don't just sit down binging on

677
00:34:56,240 --> 00:34:58,640
the weekends and starting fresh every Monday.

678
00:34:58,640 --> 00:35:01,720
How about not knew you were going to say that.

679
00:35:01,720 --> 00:35:06,920
How about not listen those Oreos are amazing and I get it because I love them to store

680
00:35:06,920 --> 00:35:11,080
up for winter Friday Saturday Sunday and then decide Monday you're going to be the person

681
00:35:11,080 --> 00:35:16,480
that you've been wanting to be Monday to now it's not that is like that's creating a horrible

682
00:35:16,480 --> 00:35:21,400
habit and it's a habit for sure and you can create that habit but I would say how about

683
00:35:21,400 --> 00:35:25,400
not following fitness influencers for motivation.

684
00:35:25,400 --> 00:35:29,280
Oh man that one's hard because there's a lot of fakes out there.

685
00:35:29,280 --> 00:35:32,200
Don't pull a Tyler you got to pick one or the other.

686
00:35:32,200 --> 00:35:35,840
What's the other way in.

687
00:35:35,840 --> 00:35:45,160
I'm going to say habit because I think the more motivational influencers that you have

688
00:35:45,160 --> 00:35:51,240
in your newsfeed creates more motivational algorithms that pop up so you'll see a lot

689
00:35:51,240 --> 00:35:58,400
of positivity and then hopefully this habit you can start to trickle out the ones that

690
00:35:58,400 --> 00:36:05,520
are unrealistic for you instead of getting fed into the comparison and the there's so

691
00:36:05,520 --> 00:36:10,640
much on it on there's so much crap out there so thank you there's so much crap out there

692
00:36:10,640 --> 00:36:16,600
that that is so debilitating to the mind of I can't do that I'm going to try to do that

693
00:36:16,600 --> 00:36:20,160
I can't do that I'm a failure and it's just liars.

694
00:36:20,160 --> 00:36:23,880
Truly yeah because that's why you can't do it because it's not true it's not accurate

695
00:36:23,880 --> 00:36:29,280
it's not the way to go answering this for you how about not it's fine how about not

696
00:36:29,280 --> 00:36:35,000
but then again if you how about not it then your newsfeed is could be what it currently

697
00:36:35,000 --> 00:36:39,680
is and that's you know it might be negative I would say start as a habit yeah start following

698
00:36:39,680 --> 00:36:46,880
some motivational people in the health and fitness industry but be smart enough to weed

699
00:36:46,880 --> 00:36:53,240
out the ones that that just feel not genuine yeah so make your habit to be smarter yeah

700
00:36:53,240 --> 00:36:58,960
okay last one habit or how about not getting to see fit to take all the classes with all

701
00:36:58,960 --> 00:37:07,080
the best teachers habit habit habit habit for sure because here's why yes plugging our

702
00:37:07,080 --> 00:37:11,840
fitness studio 100% we got to start doing that because we're amazing yeah and you truly

703
00:37:11,840 --> 00:37:14,320
will forget that you're working out you're gonna have the best time do you need to know

704
00:37:14,320 --> 00:37:19,000
the steps no you flail about you know you'll absolutely walk away feeling better than you

705
00:37:19,000 --> 00:37:24,760
walked in trying everything is finding what you like which was step number one of that

706
00:37:24,760 --> 00:37:30,200
Mayo Clinic list which I have to put a link back love a good circle back start with something

707
00:37:30,200 --> 00:37:36,240
you can do and something you could do could be trying to figure out what you can do absolutely

708
00:37:36,240 --> 00:37:40,560
have it because you're gonna find out a lot of things about yourself in trying new things

709
00:37:40,560 --> 00:37:48,400
and you're gonna have a kick ass fun time at the Seafit guess what you won you won the

710
00:37:48,400 --> 00:37:57,920
game I'm happy oh my god that's all it took we didn't have to spend all that money on

711
00:37:57,920 --> 00:38:11,040
the cruise all right our real tip of the day mission not impossible yes to find your motivation

712
00:38:11,040 --> 00:38:18,400
you have to have a clear mission of where you would like to go so be aware acknowledge

713
00:38:18,400 --> 00:38:26,400
it and write it down decide right now make the choice of what your clear vision and mission

714
00:38:26,400 --> 00:38:33,520
is of your identity of your purpose of where you would like to change into your health or

715
00:38:33,520 --> 00:38:39,760
your fitness routine and catapult you into the next phase of your life and decide what

716
00:38:39,760 --> 00:38:45,920
your mission is for your motivation and now for your real extra tip of the week it's a

717
00:38:45,920 --> 00:38:54,880
two-parter and it's called it's a perfect day nothing standing in my way it's a really

718
00:38:54,880 --> 00:38:59,760
long title and you have to sing it every time you say it like every time you do it you have

719
00:38:59,760 --> 00:39:05,440
to sing it it'll just make you instantly happy so for your extra tip of the week your first

720
00:39:05,440 --> 00:39:12,800
part is to get an awesome planner balance bound planners have great ones if you have a really

721
00:39:12,800 --> 00:39:17,680
cool fun planner that you are excited to write in every day it makes all the difference and then

722
00:39:17,680 --> 00:39:23,200
for your second part write down what your perfect day looks like that doesn't mean that it's gonna

723
00:39:23,200 --> 00:39:27,280
happen the next day it doesn't mean that it's gonna happen the day after that but what does your

724
00:39:27,280 --> 00:39:33,440
perfect day look like write it down step by step and gradually over time you will get that perfect

725
00:39:33,440 --> 00:39:40,080
day and it will be easier to hold on to and whatever phase that you are in right now you are

726
00:39:40,080 --> 00:39:54,960
always fit to be real and you are always allowed to be a lot extra for legal reasons we have to

727
00:39:54,960 --> 00:40:00,000
tell you that this podcast is meant for entertainment and educational purposes only we are not healthcare

728
00:40:00,000 --> 00:40:04,880
professionals for all of your health wellness fitness and self-care needs please refer to the

729
00:40:04,880 --> 00:40:10,160
medical professional in your life your primary care physician your therapist a certified coach

730
00:40:10,160 --> 00:40:15,280
whoever it may be and then let us know what they say because i guarantee we need to know what to

731
00:40:15,280 --> 00:40:35,920
do okay okay bye