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Hello everyone and welcome to the within range coaching podcast.

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I'm Ranger certified holistic success coach.

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And in this podcast, I'm breaking down the journey that entrepreneurs face as they start

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their organization, find solutions to the problems in their way and create an impact

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that lasts.

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If you're an entrepreneur, nonprofit leader or purpose driven community member that wants

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to learn how to grow your impact and develop yourself as the person behind the mission,

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then this podcast is for you.

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I know you're just as eager to get started as I am.

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So let's jump right in.

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Good morning, good afternoon and good evening and welcome to today's episode.

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This is part of the walk series that we're doing with the people that have supported

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me and got me to where I am to be able to do my little jaunt across America.

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And today we are joined with the guy that's helped me get my physical and even partially

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my mental health in a good spot in order to take on such an adventure.

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We're joined by Spencer Sharp from look like an athlete coaching.

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And I'm going to go ahead and kind of turn it over to him to introduce himself, talk

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a little bit about why he's here and his intention for today.

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Spencer, take it away.

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I appreciate the intro and I'm super excited to see how the walk goes.

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I hope that my little part in it has been even the slightest bit helpful.

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I know that it's going to be quite the journey for you.

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So I look forward to being here, but I'm just grateful to have been any part of that journey.

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And I hope that today I can maybe share any of the insights that we've kind of discovered

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along the way and just some of the mindsets to approach fitness with, because I think

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that there's a lot in the industry now that is perhaps not ideal or at least not suited

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not really helping people.

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There's a lot of shame, there's a lot of negativity.

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And I think that ultimately there's a better way to do this.

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So obviously I'm Spencer Sharp version.

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I grew up in a tiny little town in northern Alberta, Canada, and didn't really have a

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lot of friends growing up, got into fitness by accident, did a science fair project and

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realized that I really liked it.

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Started training, started getting better at sports, spent all of my free time in the gym.

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So it was either sports, gym or at home.

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And you know, it's funny, our graduating class had a prophecy for me.

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I don't know if you remember body break, but their joke for me was that I was going to

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take it over one day.

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And so from a very young age, it was very apparent that fitness was my thing.

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And that's what I was going to make my career.

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So I went to university, got my kinesiology degree, and I've been coaching for just about

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eight years now.

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And you know, that's kind of brought us to where we are now.

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I do most of it online.

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That's how we connected and yeah, if I can, you know, share any any little nuggets that

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I've picked up along the way with people, then I'm grateful to be able to do that.

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Yeah.

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And I think it's so interesting how such small parts of our life can turn into something

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bigger as time goes on.

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I mean, like you kind of mentioned, we met on social media and that was just because

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Alex Hormozi shared a post that you made about his book.

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I clicked into your profile.

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I liked what I saw.

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Just the messaging of if you're a former athlete and you're not where you want to be or you

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want to lose some weight, gain muscle, gain health, I'm the coach for you.

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And that's what really drew me into your messaging.

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But I kind of wanted to ask a little bit more about like, what was that science fair project

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that started this whole adventure for you?

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Because that sounds pretty, pretty small.

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Yeah.

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Well, it's so back.

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I mean, very small town.

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I went to the same school from kindergarten to grade 12.

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Like I graduated, I graduated two hallways away from where I first went to school.

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And so as you can imagine, every grade is quite small.

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I think each I think in my eighth grade, when I would have done that project, I think there

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would have been maybe 20 students in my class.

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And actually 20 to 26 years ago, I can't remember exactly, but I remember when we graduated

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with with 29 students, that was like a record year for graduating class, which is nuts to

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think about now that I live in a city of several million people.

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But yeah, so when you do a science fair project in that school, it's mandatory up to the eighth

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grade.

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So it was the last year that I had to do it.

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It was part of your science class.

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You had to you had to do a project, and they would basically give you categories you can

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choose from.

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And so one of them was health sciences, I had kind of done all of the other ones.

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I remember probably my favorite project before this one was like a lifestyle category or

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something like that, and I broke down household products and I did experiments with them.

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And it was kind of fun.

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But the in the eighth grade, I chose to do it in health sciences.

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And when I was doing my initial research for topic ideas, it was the long term effects

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of cardiovascular and resistance training.

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And so we knew the local pharmacist, he was like a kind of like a family friend, we we

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borrowed a blood pressure cuff from him.

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So we, you know, we had myself, my mother and a couple of our family friends participate

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so that we could get some data, we could have some starting metrics, we could put them through

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a program and see what the changes were long term.

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And I could type all of these things up into my document and present it that way.

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Excuse me.

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And I ended up winning my category.

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And I think I got second in the whole science fair altogether, because obviously, there

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were some really cool other projects that weren't in the health sciences that got factored

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into that.

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But I did quite well.

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And so because I use myself as a subject, I was lifting the weights, I was doing the

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cardio, realized I really enjoyed it.

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I'd already been an athlete up to that point for several years.

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I basically, you know, as soon as I could start running, I was chasing the soccer ball

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and then using a hockey stick and all of those things.

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So having the structure of that project, and then having my hockey coach at the time be

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the one who manages that gym.

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He gave me a program, I started coming in three times a week.

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And yeah, the rest is history from there.

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I started getting better.

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I started getting better at sports like a lot better.

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You know, that one summer alone made a huge difference.

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I was like, wow, this is kind of fun.

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I'm going to keep doing this.

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And yeah, that little science fair project that happy accident turned into almost 18

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years of fitness and almost eight years of it being my career now.

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I think that's insane that it's just like what you're saying that that one decision

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to do a project with the cardiovascular and resistance, like how that has transformed

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to where you are now.

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And I do want to ask you, like when what was making that decision like to jump in to look

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like an athlete full time?

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What was that transition like?

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That's a really fantastic question, actually, because it wasn't a straight line.

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I did learn early on that I liked coaching.

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So there would have been about a few years in those early stages where fitness was just

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me.

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It was my escape.

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I was bullied.

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Even though I was on all the sports teams, I didn't really have friends.

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I was always the last to be invited to things.

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And quite often I just I had to hear about them and then ask, hey, can I come to you

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guys?

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And so the first few years, it was just me.

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It was very solitary.

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But I found a lot of peace in that.

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And at a summer job where I was a laborer, I began helping a coworker with his business

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because he knew that he would see me leave work and go straight to the gym in the summertime.

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He always thought like, wow, you're you're doing labor work for eight hours and you're

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going to go work out more.

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Wow.

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You must like you was really good at this stuff.

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And so I started giving him some pointers and things like that.

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And over the summer, he lost about 30 pounds because, you know, he he loves playing slow

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pitch playing baseball and he couldn't really play anymore.

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He could still hit the ball quite a ways.

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But by the time he ran to second base, he was like contemplating his whole existence.

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He's like, man, I can't I can't like this.

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And by the end of the summer, he was running full bases.

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He was playing twice a week.

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And I remember him.

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It was literally just a passing thank you.

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It was no emotional moment or anything.

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But I remember sitting in my truck afterwards before I headed home for the day at the end

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of my shift, my final shift for the summer and thought, wow, that was like I was a part

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of that.

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That's really cool.

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And I didn't even really do anything.

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I just gave some advice and some pointers.

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So from there, I, you know, I actually I failed and almost failed a class and they didn't

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really have a good GPA heading into college.

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I took another year after high school to get my grades up because I graduated, but I wanted

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to redo some courses so that I can have a higher GPA to be able to get into university.

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So I went through the kinesiology degree because my assumption was that I was going to go the

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high performance sport.

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I was going to work with like an NHL team or or a CFL team because we don't have NFL

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in Canada.

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We just have the CFL.

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So if you want to be in like one of the big leagues, it's one of those two.

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Like we don't have MBA.

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We don't have like any of these things unless you're over in Toronto.

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But I wanted to be a high performance sports coach.

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I wanted to travel with the teams and I wanted to do all of their strength and conditioning.

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That was my goal.

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And so I went through my whole degree.

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My specialization in university was physical activity and sport performance.

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So I was great at periodization.

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I was great at analyzing technique and breaking down form, coaching athletes, things like

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that.

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And it really just came as a result of seeing what that life was like for people.

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I met a couple individuals who were the strength coaches and it's a lot harder than people

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think it is.

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And it's also a lot more competitive.

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If you think about it in any major sports league, there's like one person who gets to

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manage that whole team.

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So basically if there's 30 teams, there's 30 strength and conditioning coaches.

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There are other coaches who help and stuff, but they're in support roles and they're not

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the person.

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And so I realized like I'm looking and because Canada being a small market, I was looking

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at one of six possible teams with tens of thousands of people applying for those jobs.

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So quite competitive.

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And so I just started coaching people and I just, I started really loving it.

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And so I think I more so like coaching itself.

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It doesn't really matter as much who it is.

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Obviously I've kind of niched down now, but that's for more of like an effectiveness and

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business sense.

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But I like the art of coaching.

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I like taking someone from point A to point B. I think helping someone become their best

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self is like one of the most admirable things that you can do.

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It lights me up.

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I don't feel better in the day to day work that I do than I do when I'm on coaching goals.

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That's when I feel like I'm at my best.

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And so that was kind of like the switch for me.

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I know that was a very long winded way to get to it, but I thought I was just going

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to be a high performance sport coach and I was just going to coach all the pro athletes.

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And it turned out not to be that, but I'm grateful that it didn't, because I don't think

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it would have been as happy doing that.

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Yeah.

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And it sounds like you kind of maintain that drive to work with people that were athletic

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or had that drive, maybe not necessarily in that professional standpoint, but again, your

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messaging is a lot of if you're a former athlete, I'm the guy for you.

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Like how has that shift of like target demographic or niching down?

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How was that process?

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What was that process like for you?

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The short version is I had to realize that the best person for me to coach is the person

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who I used to be.

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Because when I stopped playing, I did many iterations.

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I think most people when they start in business, I know that this will be relevant for a lot

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of entrepreneurs, but you get into business and you pick like, okay, who's the niche?

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And you go through like the, you know, the hormones, the exercises of like, where's my

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hungry market?

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Where are the people that have the money, have the need and I can find them.

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Where are those people?

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I'm going to go do that.

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Everybody usually lands on, you know, busy professionals.

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But when you say that, it doesn't actually mean anything.

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And you say like, you know, you create your I help statement.

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You're like, I help busy professionals.

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You know, in my case, it was lose 20 to 50 pounds, I think was one of my original ones.

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And I didn't even give a timeframe.

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I skipped that part.

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I was like, I don't need that part of the I help statement.

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But you know, every, I think a lot of entrepreneurs do that.

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Even some of the people I have coached in the past couple of years now, you know, they

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have this business and like, I really want to help.

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But you have to narrow it down.

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Like unless you have the audience, you kind of have to narrow down first and be an old

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mentor said, I guess I still kind of consider him a mentor.

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I don't work with him directly, but I've worked in his programs before.

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But he says this like silly thing that if it's for me, it's for me.

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If this is for you, it's for you.

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And it sounds, you know, nonsensical, but you want someone to read this.

237
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And when and they want you want them to say either this is for me.

238
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Or you want them to, you know, skedaddle like this is not for me.

239
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This doesn't this isn't relevant.

240
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You want that you want to speak to that one person.

241
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And so where I'm at now, you know, former athletes like that's, that's who I used to

242
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be.

243
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And when I when I got into university, I was no longer playing for sports.

244
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I wasn't doing track and field.

245
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I wasn't doing hockey.

246
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I wasn't doing soccer.

247
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I wasn't doing football.

248
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I or sorry, golf, because soccer was only when I was when I was quite young.

249
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I tried to play junior hockey.

250
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I didn't I didn't make the cut.

251
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Just, you know, I don't get me wrong.

252
00:13:39,400 --> 00:13:42,320
I did have injuries, but I also just wasn't good enough.

253
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I just I didn't make it.

254
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And that's on me.

255
00:13:46,520 --> 00:13:49,140
Like I can I can go back and look at why those reasons were.

256
00:13:49,140 --> 00:13:52,120
And I think that had I done some things differently, maybe that would have changed.

257
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But ultimately, I didn't make it as a pro athlete.

258
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And I had a lot of struggles with that.

259
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You identify a lot with being an athlete when that's your whole when that's your whole,

260
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you know, adolescent life from from five to 19.

261
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That's all I did play sports.

262
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And and you know, from 13 to 19, it was workout.

263
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So I started eating.

264
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You know, I changed none of my eating habits.

265
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I was bingeing like crazy.

266
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I was super stressed out trying to balance, you know, a full course load in college, a

267
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full time sales job, trying to have a, you know, a change in identity, trying to become

268
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a new person because I was in a new town and a new school, new part of my life.

269
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And yeah, you know, I had all those struggles.

270
00:14:37,360 --> 00:14:40,440
And so when I got into business, it was, you know, the busy professionals then, OK, no

271
00:14:40,440 --> 00:14:43,240
hardworking professionals, OK, no hard workaholics.

272
00:14:43,240 --> 00:14:47,600
And you know, I went through all these different iterations and it just finally came to, you

273
00:14:47,600 --> 00:14:50,760
know, I was talking with the same person the whole time.

274
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And it's people who had that athletic background like I had.

275
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Those are all my best clients now.

276
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You know, if I look at every single one of them, I can name them off the top of my head

277
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and I can tell you everything about them because like I went through the same shit.

278
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They just they didn't decide to make fitness career like I did because it's not as interesting

279
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to them.

280
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They just want the benefit of what fitness can give them.

281
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So I feel that role now.

282
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Yeah.

283
00:15:12,240 --> 00:15:17,200
And it sounds like it's I laugh from what you're saying about the busy professionals

284
00:15:17,200 --> 00:15:23,040
because that was on all of my starting off, I don't know, business plans.

285
00:15:23,040 --> 00:15:26,040
And I think that's something that's so valuable for a lot of entrepreneurs and people that

286
00:15:26,040 --> 00:15:33,200
are just kind of getting into the game, going from I help everybody or anybody that will

287
00:15:33,200 --> 00:15:37,920
give me the time of day, even just narrowing down to busy professionals.

288
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Sounds like such a leap.

289
00:15:39,440 --> 00:15:43,520
It's like, OK, I figured it out because now it's taken it from everybody in the world

290
00:15:43,520 --> 00:15:45,000
to busy professionals.

291
00:15:45,000 --> 00:15:49,400
Like you're saying, that still doesn't mean a whole lot.

292
00:15:49,400 --> 00:15:51,400
Everybody is a busy professional.

293
00:15:51,400 --> 00:15:59,560
So and I think what you're saying there in the term of I want to coach me like you and

294
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your own experience being an athlete growing up, having those experiences, being able to

295
00:16:04,640 --> 00:16:12,960
say, hey, people like me, people like us do things like this to get where we want to go

296
00:16:12,960 --> 00:16:16,400
and being able to really speak to that, because that's again, that's the messaging that caught

297
00:16:16,400 --> 00:16:21,600
my attention with what you posted and what your content is like.

298
00:16:21,600 --> 00:16:31,760
And it's it's interesting hearing your story of that transition from I was an athlete growing

299
00:16:31,760 --> 00:16:33,760
up, I want to do this.

300
00:16:33,760 --> 00:16:35,960
I landed here.

301
00:16:35,960 --> 00:16:40,960
I think that resonates with a lot of different people, that it's not that linear story of,

302
00:16:40,960 --> 00:16:42,280
oh, I want to own a business.

303
00:16:42,280 --> 00:16:43,880
That's all I ever want to do.

304
00:16:43,880 --> 00:16:52,520
It's being very open to seeing how that desire and that purpose connects in different ways.

305
00:16:52,520 --> 00:16:53,520
Absolutely.

306
00:16:53,520 --> 00:16:54,520
Yeah.

307
00:16:54,520 --> 00:16:59,760
Well, I think part of what might help there for the beginning entrepreneur, you could

308
00:16:59,760 --> 00:17:04,080
have been at it for 10 years, but you can still be early on in the game because it's

309
00:17:04,080 --> 00:17:05,080
a summation of skills.

310
00:17:05,080 --> 00:17:09,080
Like the amount of time that you've done something doesn't necessarily equate to how experienced

311
00:17:09,080 --> 00:17:10,080
you are.

312
00:17:10,080 --> 00:17:14,720
And what I'll say to that regard is that there's a universal set of mistakes pretty much everybody

313
00:17:14,720 --> 00:17:17,560
is going to make and you will make them one way or another.

314
00:17:17,560 --> 00:17:23,400
And you know, like I said, for years, it was it was different variations of busy professional.

315
00:17:23,400 --> 00:17:26,960
And like, you know, and that's just even one aspect of business, but you're going to make

316
00:17:26,960 --> 00:17:27,960
a lot of mistakes.

317
00:17:27,960 --> 00:17:31,920
And I think the hard part is that I think the quote is you can't see the forest for

318
00:17:31,920 --> 00:17:37,120
the trees because you're so in the thick of it that you can't actually see the big picture.

319
00:17:37,120 --> 00:17:40,940
If you pick a niche now, it can evolve over time.

320
00:17:40,940 --> 00:17:41,940
You can have it.

321
00:17:41,940 --> 00:17:45,960
It doesn't mean you should pivot every 12 weeks, because that's also a bad idea, because

322
00:17:45,960 --> 00:17:51,800
then you never get any level of consistency or traction to have anybody see you.

323
00:17:51,800 --> 00:17:52,800
Definitely.

324
00:17:52,800 --> 00:17:54,160
But but it can evolve over time.

325
00:17:54,160 --> 00:17:55,560
It's not supposed to be linear.

326
00:17:55,560 --> 00:17:57,240
Like you're going to make mistakes.

327
00:17:57,240 --> 00:17:58,520
It is part of the game.

328
00:17:58,520 --> 00:18:00,960
You know, you are it is it is not special.

329
00:18:00,960 --> 00:18:05,840
Like even now, quite often I have to tell myself, now I'm just getting the reps in.

330
00:18:05,840 --> 00:18:09,320
Like if you have that long term vision of what you want to create, you can you can be

331
00:18:09,320 --> 00:18:13,080
very stubborn on vision, but flexible in the details.

332
00:18:13,080 --> 00:18:16,320
Stubborn on vision and flexible in the details.

333
00:18:16,320 --> 00:18:17,320
I I like that.

334
00:18:17,320 --> 00:18:22,560
It's a Steve Jobs quote, but but I can't take credit.

335
00:18:22,560 --> 00:18:28,080
It's like the from the office like Michael Scott and then Wengra whatever the quote was

336
00:18:28,080 --> 00:18:30,640
this quote by Spencer Sharp by whatever.

337
00:18:30,640 --> 00:18:35,040
OK, so it's and then I guess with that being said, I mean, we can both have a whole other

338
00:18:35,040 --> 00:18:38,360
podcast about all the mistakes that we've made and things that we've learned.

339
00:18:38,360 --> 00:18:41,080
But just in terms of.

340
00:18:41,080 --> 00:18:48,400
I guess like mistakes that you've made that you found the solution to in your business.

341
00:18:48,400 --> 00:18:52,040
What would you say are one or two that stand out the most to you that once you figured

342
00:18:52,040 --> 00:19:00,480
out how to fix that issue, just kind of let you run off and go to the next level?

343
00:19:00,480 --> 00:19:01,600
That's a great question.

344
00:19:01,600 --> 00:19:03,800
I don't know if I can pick one.

345
00:19:03,800 --> 00:19:13,320
If I'll do my very best, I would say the mistake is probably more of a mindset one and not

346
00:19:13,320 --> 00:19:15,960
valuing the little things enough.

347
00:19:15,960 --> 00:19:21,200
Like, you know, again, we come from the Hormozi world and I often have this thought because

348
00:19:21,200 --> 00:19:24,800
I think like, man, am I just constantly regurgitating everything that he says?

349
00:19:24,800 --> 00:19:27,040
And like, am I actually having any of my own thoughts?

350
00:19:27,040 --> 00:19:29,400
But I think he speaks in a way that there's a lot of truisms to it.

351
00:19:29,400 --> 00:19:34,880
And so there's a combination between the things that he says, between the work of Jonathan

352
00:19:34,880 --> 00:19:37,960
Goodman, who I referred to earlier, and a few other people.

353
00:19:37,960 --> 00:19:42,040
I think you start to, you know, the more you learn, the more you start to have these little

354
00:19:42,040 --> 00:19:45,240
lessons that you pick and choose from different people and you kind of apply them into your

355
00:19:45,240 --> 00:19:46,240
own worldview.

356
00:19:46,240 --> 00:19:51,640
And I think the two of them, if I could combine two ideologies that they both say, is this

357
00:19:51,640 --> 00:19:57,280
idea that everything, every result you want is going to be a lot harder and it's going

358
00:19:57,280 --> 00:20:03,160
to take a lot longer and require far more time and effort than you think it's going

359
00:20:03,160 --> 00:20:04,160
to.

360
00:20:04,160 --> 00:20:06,080
Like, there's no way around it.

361
00:20:06,080 --> 00:20:10,000
When I look back at, you know, because I did in-person coaching for the first like four,

362
00:20:10,000 --> 00:20:12,920
three, four years of my business.

363
00:20:12,920 --> 00:20:17,080
And even there, like I got to a point where I started to have some pretty good business

364
00:20:17,080 --> 00:20:21,560
success in terms of monetarily and then I got lazy and I lost it.

365
00:20:21,560 --> 00:20:25,720
And so like, you know, you have these ups and downs, but the one thing throughout all

366
00:20:25,720 --> 00:20:30,600
of it and the reason I think it's hard for me to say because I'm truthfully still learning

367
00:20:30,600 --> 00:20:33,600
it, but it's, it's just the work.

368
00:20:33,600 --> 00:20:38,040
Like you have to just keep doing the things that you know, you should be doing regardless

369
00:20:38,040 --> 00:20:40,000
of whether you feel like doing them.

370
00:20:40,000 --> 00:20:43,760
That's the biggest mindset mistake that I've made in this whole time is just not being

371
00:20:43,760 --> 00:20:45,240
consistent enough.

372
00:20:45,240 --> 00:20:46,240
Yeah.

373
00:20:46,240 --> 00:20:49,600
And, and I think that's interesting to bring that up because I know that on your social

374
00:20:49,600 --> 00:20:55,640
media you post, is it, is it that you post a reel every day or like you're keeping consistent

375
00:20:55,640 --> 00:20:59,200
and sexy that, that series that you're doing?

376
00:20:59,200 --> 00:21:00,200
Yeah.

377
00:21:00,200 --> 00:21:04,360
So I'm still doing, I'm still doing daily content, but I've been doing less of the making

378
00:21:04,360 --> 00:21:05,360
consistency sexy.

379
00:21:05,360 --> 00:21:07,360
I think today's supposed to be day 192.

380
00:21:07,360 --> 00:21:12,960
Oh, and it's funny that you say that I do plan on doing a single take one later, but

381
00:21:12,960 --> 00:21:19,520
I've still posted a video every day in that time, except for I believe nine days.

382
00:21:19,520 --> 00:21:26,680
So I'm still valuing the creative piece of daily video content, sometimes two a day,

383
00:21:26,680 --> 00:21:33,560
but I, uh, in the past week in a bit haven't had a 100% making consistency sexy again.

384
00:21:33,560 --> 00:21:34,560
One.

385
00:21:34,560 --> 00:21:35,560
Yeah.

386
00:21:35,560 --> 00:21:38,600
I was going to say, because it sounds like, I mean, just watching you do that makes me

387
00:21:38,600 --> 00:21:41,680
go, ah, like I need to get, I need to get my own thing together.

388
00:21:41,680 --> 00:21:46,160
And I think that's another thing to kind of take away is that, yeah, we consume a lot

389
00:21:46,160 --> 00:21:47,160
of hermosy content.

390
00:21:47,160 --> 00:21:53,040
I mean, I was listening to what his and Layla's thing earlier today, they're one of their

391
00:21:53,040 --> 00:21:59,640
newest posts, but it's, it's really about finding those nuggets from different creators

392
00:21:59,640 --> 00:22:05,200
that work best for you and taking inspiration from as many places as you can.

393
00:22:05,200 --> 00:22:11,840
So it sounds like that biggest lesson for you is, or what you're saying here, find what

394
00:22:11,840 --> 00:22:17,800
works, stay consistent, but it's going to take longer than you think, but you'll get

395
00:22:17,800 --> 00:22:18,800
there.

396
00:22:18,800 --> 00:22:19,800
Exactly.

397
00:22:19,800 --> 00:22:25,800
Just, you know, I made a post a little while ago and it's funny because a local person

398
00:22:25,800 --> 00:22:30,960
here who we see on the mountain some mornings when we walk, he sees my content now and he,

399
00:22:30,960 --> 00:22:32,960
uh, he actually stopped me the other day.

400
00:22:32,960 --> 00:22:34,600
He likes to do these funny things.

401
00:22:34,600 --> 00:22:38,780
When he, when he sees my content, he'll say, um, I heard somebody say on social media yesterday,

402
00:22:38,780 --> 00:22:42,040
you should expect to take twice as long to reach your fitness goals.

403
00:22:42,040 --> 00:22:44,040
I was like, ah, whoever said that sounds really smart.

404
00:22:44,040 --> 00:22:48,680
Like it was me of course, but he's, he's a sweetheart for, for even saying that, but

405
00:22:48,680 --> 00:22:52,280
expected to take longer and expect nothing to go right.

406
00:22:52,280 --> 00:22:55,960
And just, you know, get to work stacking up the reps, right?

407
00:22:55,960 --> 00:23:00,800
You know, all of my goals this year are based around things that I can focus, uh, sorry,

408
00:23:00,800 --> 00:23:02,000
that I can control.

409
00:23:02,000 --> 00:23:08,200
So I, you know, I began jujitsu, like, can I, can I do 150 jujitsu workouts this year?

410
00:23:08,200 --> 00:23:09,200
Don't focus on the outcome.

411
00:23:09,200 --> 00:23:10,200
Don't focus on the belt progressions.

412
00:23:10,200 --> 00:23:11,200
Don't focus on anything else.

413
00:23:11,200 --> 00:23:15,240
Just like show up and keep doing the sessions and same with, same with business, same with

414
00:23:15,240 --> 00:23:16,240
pieces of content.

415
00:23:16,240 --> 00:23:20,080
Like I do those things and yeah, little things you're going to get here and there.

416
00:23:20,080 --> 00:23:23,400
Like you'll, you'll just figure it out, but just expect it is going to take longer and

417
00:23:23,400 --> 00:23:25,200
be harder than you ever expect.

418
00:23:25,200 --> 00:23:29,400
Like then you, then you reasonably want it to, and who knows, maybe you'll, uh, maybe

419
00:23:29,400 --> 00:23:30,400
you'll blow yourself away.

420
00:23:30,400 --> 00:23:31,400
Yeah.

421
00:23:31,400 --> 00:23:35,240
It's really about having that longer term horizon focusing.

422
00:23:35,240 --> 00:23:39,540
And I think that's another valuable tidbit to put down the show notes.

423
00:23:39,540 --> 00:23:43,160
Make the goal what you can control.

424
00:23:43,160 --> 00:23:47,960
You can't necessarily control when you'll get the black belt, but you can control the,

425
00:23:47,960 --> 00:23:53,040
the variables that will make it unreasonable for it to not happen eventually.

426
00:23:53,040 --> 00:23:55,160
Yeah.

427
00:23:55,160 --> 00:23:59,560
And just to kind of like put a pin in that for now, you mentioned at the very beginning

428
00:23:59,560 --> 00:24:03,280
that there's certain things in the fitness industry that you don't agree with or that

429
00:24:03,280 --> 00:24:09,800
are bad advice for people that are, you know, the busy professionals, the, the former athletes,

430
00:24:09,800 --> 00:24:12,760
the entrepreneurs, nonprofit leaders.

431
00:24:12,760 --> 00:24:18,940
What would you say are the most important things to avoid or to add into their daily

432
00:24:18,940 --> 00:24:20,600
life for fitness?

433
00:24:20,600 --> 00:24:23,640
Uh, I don't want to go the route of avoid.

434
00:24:23,640 --> 00:24:28,780
I'll say add because I think one of my, one of my best coaching practices over the years

435
00:24:28,780 --> 00:24:34,160
has been the idea that if you inject enough positive, you can drown out the negative.

436
00:24:34,160 --> 00:24:38,200
And so if you have a bad habit of drinking soda, or I guess, I guess maybe you guys call

437
00:24:38,200 --> 00:24:40,080
it pop or maybe Canadians call it pop.

438
00:24:40,080 --> 00:24:41,080
I don't know.

439
00:24:41,080 --> 00:24:42,080
I always, I always catch flack for it.

440
00:24:42,080 --> 00:24:43,080
I say soda, apparently.

441
00:24:43,080 --> 00:24:44,080
I say soda.

442
00:24:44,080 --> 00:24:45,080
So we'll stick with soda.

443
00:24:45,080 --> 00:24:46,080
Okay.

444
00:24:46,080 --> 00:24:47,080
We'll stick with soda.

445
00:24:47,080 --> 00:24:51,560
But like, if, if, if, if you're, if you struggle with drinking soda and you know, you don't

446
00:24:51,560 --> 00:24:55,480
like the taste of like a Coke zero, so you don't want to have the artificial sweeteners

447
00:24:55,480 --> 00:24:56,480
and you don't like that flavor.

448
00:24:56,480 --> 00:24:57,480
Okay.

449
00:24:57,480 --> 00:25:01,500
So instead of telling you to not drink Coke, which is inherently a negative humans are

450
00:25:01,500 --> 00:25:02,600
quite loss averse.

451
00:25:02,600 --> 00:25:06,760
This is one of the psychology things I got, you know, fortunate enough to study in university

452
00:25:06,760 --> 00:25:10,900
loss aversion humans hate loss more than we like winning.

453
00:25:10,900 --> 00:25:15,560
And so you fear losing something more than you enjoy gaining something.

454
00:25:15,560 --> 00:25:19,400
So how about this instead of taking away some of your soda, every time you want a soda,

455
00:25:19,400 --> 00:25:21,160
you have to drink a glass of water first.

456
00:25:21,160 --> 00:25:24,400
So, so how can it cause over time you're going to be drinking so much, you probably won't

457
00:25:24,400 --> 00:25:26,160
even want the soda at a certain point.

458
00:25:26,160 --> 00:25:29,160
If you have three sodas a day and you have to drink an extra glass of water before each

459
00:25:29,160 --> 00:25:34,000
one, eventually you're probably going to only have two because you're going to think, you

460
00:25:34,000 --> 00:25:37,120
know, if I want that soda, I'm going to have to drink water first.

461
00:25:37,120 --> 00:25:39,720
And I'm not, maybe over time you just start to enjoy the water.

462
00:25:39,720 --> 00:25:44,040
Maybe you do like what I'm doing here with, with drinking my, my carbonated water.

463
00:25:44,040 --> 00:25:47,360
Maybe you just don't need soda at all because you get enough cart, the bubblies from, from

464
00:25:47,360 --> 00:25:49,800
that, but I would say add more things.

465
00:25:49,800 --> 00:25:55,160
And so for me, I, I come from a very science background with, with fitness.

466
00:25:55,160 --> 00:26:00,480
And I like to add things that have a direct correlation to aging well.

467
00:26:00,480 --> 00:26:04,600
So strength training, you know, if you have, you know, if you live two or three times a

468
00:26:04,600 --> 00:26:08,600
week, I say three to four in all of my, in all of my content, my branding, but truth

469
00:26:08,600 --> 00:26:13,000
is it's like, you could get a ton of benefit from twice a week, two or three times a week

470
00:26:13,000 --> 00:26:15,280
doing full body training.

471
00:26:15,280 --> 00:26:19,720
It's going to help obviously build strength in your muscles and it's going to develop

472
00:26:19,720 --> 00:26:21,640
resilience in your tendons.

473
00:26:21,640 --> 00:26:25,080
It's going to be great for your joints, especially if you train with a big range of motion.

474
00:26:25,080 --> 00:26:30,840
And long-term, it's probably one of the best things you can spend like per minute spent

475
00:26:30,840 --> 00:26:31,840
exercising.

476
00:26:31,840 --> 00:26:32,840
It's one of the best things you can do.

477
00:26:32,840 --> 00:26:37,240
All of the benefits, mental, physical, uh, longevity wise.

478
00:26:37,240 --> 00:26:39,480
So strength training would be, would be one.

479
00:26:39,480 --> 00:26:42,600
The second thing would be to walk more, which you know, you're going to be doing a whole

480
00:26:42,600 --> 00:26:48,080
awful lot of in the next little bit, but just a little bit.

481
00:26:48,080 --> 00:26:51,320
The I would be interested to see what your total step count ends up being.

482
00:26:51,320 --> 00:26:55,520
If you're wearing some kind of like Fitbit or something to do with that total step count

483
00:26:55,520 --> 00:26:59,240
would be, but I'm going to grab one sometime in the next week or so and get that figured

484
00:26:59,240 --> 00:27:00,520
out and put together.

485
00:27:00,520 --> 00:27:02,480
So I'll, I'll have that data for you.

486
00:27:02,480 --> 00:27:03,480
Nice.

487
00:27:03,480 --> 00:27:04,480
Cool.

488
00:27:04,480 --> 00:27:09,320
But yeah, I remember reading a study in university that the reduction in all cause mortality,

489
00:27:09,320 --> 00:27:14,920
which layman's terms means your likelihood of dying from anything health related reduces

490
00:27:14,920 --> 00:27:20,620
by over 60% when you increase your daily movement from 3000 to anything above 8,000.

491
00:27:20,620 --> 00:27:24,400
So like that, you know, so even though the whole 10,000 steps per day thing is kind of

492
00:27:24,400 --> 00:27:30,820
based on nothing, if you do it, you have a 60, I think it's like a 67% chance, let lower

493
00:27:30,820 --> 00:27:34,720
chance of dying from everything health related.

494
00:27:34,720 --> 00:27:41,880
So interesting strength train, walk more and, and, and walking more kind of takes care of

495
00:27:41,880 --> 00:27:46,720
one of the aspects of like getting sunshine where we're not meant to be in boxes.

496
00:27:46,720 --> 00:27:51,280
Like we go from box to box to box to box all day, like our house is a box and our workplace

497
00:27:51,280 --> 00:27:54,480
is a box and we get our food in a bigger box.

498
00:27:54,480 --> 00:27:58,120
And like, we're not supposed to, you know, we're not meant to be inside all the time.

499
00:27:58,120 --> 00:28:03,480
And so get some, getting out to walk also gets you some of that sunshine, some of the

500
00:28:03,480 --> 00:28:08,280
benefits of being in nature, which in a, you know, really urban areas, a little bit challenging.

501
00:28:08,280 --> 00:28:09,280
Sure.

502
00:28:09,280 --> 00:28:13,240
I'm very grateful where I'm at that I have Mount Royal two minutes away.

503
00:28:13,240 --> 00:28:16,000
I can go walk on the mountain every month.

504
00:28:16,000 --> 00:28:19,720
It's not a very big mountain for being honest, but it's, it's, it's nature.

505
00:28:19,720 --> 00:28:23,720
And especially when you do it without headphones, there's a lot of mental health benefits, excuse

506
00:28:23,720 --> 00:28:24,720
me.

507
00:28:24,720 --> 00:28:25,880
And outside of that, I would say just eat more whole foods.

508
00:28:25,880 --> 00:28:30,160
Like the more single ingredient foods you can eat the better.

509
00:28:30,160 --> 00:28:33,800
And I think that's kind of the cherry on top because again, these are all things that you

510
00:28:33,800 --> 00:28:38,600
can, like they were pretty low barrier to entry and you can do them for the rest of

511
00:28:38,600 --> 00:28:41,060
your life and they benefit you for the rest of your life.

512
00:28:41,060 --> 00:28:45,240
I could talk about little things like when I put my shoes on, I, I purposely stand on

513
00:28:45,240 --> 00:28:49,160
one foot and balance because you know, in university, again, when I was learning how

514
00:28:49,160 --> 00:28:54,660
to assess different levels of fitness, I, I saw there was a really high correlation

515
00:28:54,660 --> 00:28:58,120
between aging well and being able to balance on one foot.

516
00:28:58,120 --> 00:29:03,440
Like if, if I'm, if, if one day when I'm 80, I'm going to be evaluated based on how well

517
00:29:03,440 --> 00:29:04,440
I can stand on one foot.

518
00:29:04,440 --> 00:29:07,120
I may as well practice standing on one foot right now.

519
00:29:07,120 --> 00:29:10,400
So there's little things like that, but I think if you can strength train, walk more,

520
00:29:10,400 --> 00:29:13,680
which gets you outside, you eat more single ingredient foods.

521
00:29:13,680 --> 00:29:19,840
I'll add to the final thing on the list, sleep more sleep is it's, if you put all the benefits

522
00:29:19,840 --> 00:29:25,760
into a pill and sold it, like you'd think it's illegal.

523
00:29:25,760 --> 00:29:28,680
It's so good for you in every area.

524
00:29:28,680 --> 00:29:29,960
Yeah.

525
00:29:29,960 --> 00:29:34,520
So to kind of wrap it up, it sounds like think in the positive.

526
00:29:34,520 --> 00:29:36,200
What am I adding to my life?

527
00:29:36,200 --> 00:29:39,160
What am I gaining from this activity?

528
00:29:39,160 --> 00:29:46,880
Eat more whole foods, single ingredients, drink more water, walk more sleep more strength.

529
00:29:46,880 --> 00:29:51,320
If I had to, if I had to put it in a quick list, strength train two to three times a

530
00:29:51,320 --> 00:29:54,300
week, that's the biggest bang for your buck.

531
00:29:54,300 --> 00:29:59,560
Walk more, which gets you outside a secondary benefit, sleep more and eat more single ingredient

532
00:29:59,560 --> 00:30:00,560
foods.

533
00:30:00,560 --> 00:30:02,840
That doesn't mean you're going to be stuck eating chicken and broccoli for the rest of

534
00:30:02,840 --> 00:30:03,840
your life.

535
00:30:03,840 --> 00:30:04,840
Like don't get me wrong.

536
00:30:04,840 --> 00:30:09,080
I still eat frozen pizzas, but if the shorter the ingredient list, the better.

537
00:30:09,080 --> 00:30:10,080
Perfect.

538
00:30:10,080 --> 00:30:13,640
And I'll kind of put those, those notes in the show notes or so that it's a little bit

539
00:30:13,640 --> 00:30:16,080
more clear and easy to grab.

540
00:30:16,080 --> 00:30:17,080
But awesome.

541
00:30:17,080 --> 00:30:18,760
No, I think that's fantastic.

542
00:30:18,760 --> 00:30:19,760
Those are real.

543
00:30:19,760 --> 00:30:24,360
And the greatest thing about those is that it's not complicated.

544
00:30:24,360 --> 00:30:26,180
It's not hard to do.

545
00:30:26,180 --> 00:30:32,680
It's just about doing them as we said earlier, consistently adding them to your life for

546
00:30:32,680 --> 00:30:35,080
the longevity of you.

547
00:30:35,080 --> 00:30:36,080
Perfect.

548
00:30:36,080 --> 00:30:37,600
All right, Spencer.

549
00:30:37,600 --> 00:30:40,320
Well, thank you for spending some time with us today.

550
00:30:40,320 --> 00:30:41,920
I know you have your Facebook group.

551
00:30:41,920 --> 00:30:44,400
Do you want to talk a little bit about that, what that looks like?

552
00:30:44,400 --> 00:30:45,400
Absolutely.

553
00:30:45,400 --> 00:30:49,880
So that is where I like to host all of my free resources because I have just found it

554
00:30:49,880 --> 00:30:50,880
to be the easiest way.

555
00:30:50,880 --> 00:30:54,560
There's the little featured tab that I can, I can save everything.

556
00:30:54,560 --> 00:30:56,200
So I like, I've done a lot of live trainings.

557
00:30:56,200 --> 00:30:59,840
I've done, created, you know, many resources, a lot of video trainings.

558
00:30:59,840 --> 00:31:04,560
I give away some of the exact resources that I, you know, that clients get in that group.

559
00:31:04,560 --> 00:31:08,240
So feel free to join, do answer the questions on the way in.

560
00:31:08,240 --> 00:31:11,560
Otherwise I will not accept you.

561
00:31:11,560 --> 00:31:17,560
So truthfully, you will be added to my email list, but I, that's one of the things, there

562
00:31:17,560 --> 00:31:21,080
are other, other bigger fish to fry for me, but I will be more active on my email list

563
00:31:21,080 --> 00:31:23,560
in the months and years to come.

564
00:31:23,560 --> 00:31:24,960
But yeah, head in there.

565
00:31:24,960 --> 00:31:28,560
I try to, I try to, you know, post as much live as I can.

566
00:31:28,560 --> 00:31:33,440
And it's a way to get a little bit more visibility, especially now that I'm still a smaller account.

567
00:31:33,440 --> 00:31:36,600
I can't count on Instagram and Facebook to send my stuff to a lot of people, but when

568
00:31:36,600 --> 00:31:40,240
you're inside of a group and you've actually opted in the chances of you seeing those things

569
00:31:40,240 --> 00:31:41,240
are a little bit higher.

570
00:31:41,240 --> 00:31:44,120
And again, I'm just trying to put more positive things out there.

571
00:31:44,120 --> 00:31:48,200
You know, there's a lot of fitness professionals and just, you know, people in the health,

572
00:31:48,200 --> 00:31:51,480
in the fitness industry who are trying to do things with negativity.

573
00:31:51,480 --> 00:31:53,040
I try to deal with positivity.

574
00:31:53,040 --> 00:31:57,160
And so even though I do want to say things like, Hey, stop snacking so much because stop

575
00:31:57,160 --> 00:31:58,160
skipping breakfast.

576
00:31:58,160 --> 00:32:02,120
Cause I don't, because you end up late night snacking and you always, like, as much as

577
00:32:02,120 --> 00:32:04,600
I say that, like, I just don't want to add more positive and I want to be able to give

578
00:32:04,600 --> 00:32:05,600
as much value.

579
00:32:05,600 --> 00:32:09,080
And I hop on a ton of free calls where like it never leads to working with someone and

580
00:32:09,080 --> 00:32:10,080
that's okay.

581
00:32:10,080 --> 00:32:11,080
It's still a win for me.

582
00:32:11,080 --> 00:32:12,080
So definitely check on that group.

583
00:32:12,080 --> 00:32:16,120
I'm happy to hop on a free call and at the very least give you some guidance, a game

584
00:32:16,120 --> 00:32:18,240
plan and any free resources I have.

585
00:32:18,240 --> 00:32:19,520
And if you don't want to do the group, then cool.

586
00:32:19,520 --> 00:32:22,080
I would just appreciate a follow on the, on social media.

587
00:32:22,080 --> 00:32:24,760
That's Spencer sharp fitness sharp as an E on the end.

588
00:32:24,760 --> 00:32:27,720
I'm sure if you search Spencer sharp, it'll come up with me.

589
00:32:27,720 --> 00:32:29,800
Anyways, I think, I think I'm the only one.

590
00:32:29,800 --> 00:32:30,800
Yeah, man.

591
00:32:30,800 --> 00:32:32,920
So yeah, I'll put all that information in the show notes.

592
00:32:32,920 --> 00:32:35,920
Um, I've been in the group for the last, what, seven months we've been working together

593
00:32:35,920 --> 00:32:40,360
and the amount of stuff that you post in there, I think you post pretty much daily.

594
00:32:40,360 --> 00:32:42,720
There's some good interaction, good conversations.

595
00:32:42,720 --> 00:32:47,200
And I mean, even just the way that you interact with people in comments, I think also is just

596
00:32:47,200 --> 00:32:49,200
another value add.

597
00:32:49,200 --> 00:32:56,080
So I'll make sure that I put the Facebook group in your social media handles and everything

598
00:32:56,080 --> 00:32:57,080
else.

599
00:32:57,080 --> 00:32:59,200
But again, thank you for your time today.

600
00:32:59,200 --> 00:33:03,840
I appreciate it and thank you for all what you've done for me with, uh, get me prepped

601
00:33:03,840 --> 00:33:09,200
and ready to go for next month and the months to come.

602
00:33:09,200 --> 00:33:10,200
My pleasure.

603
00:33:10,200 --> 00:33:13,840
Thank you everybody for investing your time with us today to continue on your journey

604
00:33:13,840 --> 00:33:15,580
of building an impact driven life.

605
00:33:15,580 --> 00:33:19,140
Go ahead and check out the resources from Spencer sharp and look like an athlete fitness

606
00:33:19,140 --> 00:33:21,120
in the description below.

607
00:33:21,120 --> 00:33:25,760
Join the group, follow them on social media, get value, get your mental and physical health

608
00:33:25,760 --> 00:33:26,760
where you need it to be.

609
00:33:26,760 --> 00:33:29,360
To create the impact that you want to see in the world.

610
00:33:29,360 --> 00:33:34,240
Remember everybody have fun, stay safe, be yourself and I'll see you all again next week.

611
00:33:34,240 --> 00:33:57,200
Bye.