004 - Mindset, Goal Setting, Avoiding Workout Fatigue, and Social Life with Allergies and Intollerances

[00:00:04] [SPEAKER_02]: Welcome everybody to another episode of the Health Movement Podcast. Today we're going to be talking

[00:00:10] [SPEAKER_02]: about mindset and the importance of using it when you're trying to succeed not only in health

[00:00:14] [SPEAKER_02]: and fitness, but also in all aspects of your life. I'm Derek, I'm an A-certified personal trainer.

[00:00:21] [SPEAKER_02]: I am a certified athletic trainer. And we're just going to dive right into it. But beforehand,

[00:00:28] [SPEAKER_02]: just a quick disclaimer, we're not doctors. So before you start any programs or anything like that,

[00:00:33] [SPEAKER_02]: make sure you check with your doctor to make sure you are good to go.

[00:00:37] [SPEAKER_02]: All right. So mindset, exactly what it is I think is how you view

[00:00:44] [SPEAKER_02]: anything. You know, if it's a positive mindset, negative mindset, everybody hears about,

[00:00:50] [SPEAKER_02]: you know, self-talking those sort of things. But like we talked about in the first episode,

[00:00:55] [SPEAKER_02]: we're looking at the state of health in America. We needed to know where we are

[00:01:00] [SPEAKER_02]: in order to make improvements and changes about where we want to go. So I think a huge thing

[00:01:06] [SPEAKER_02]: with mindset and probably the first thing you need to look at is some self-awareness and where you

[00:01:12] [SPEAKER_02]: are physically, emotionally, mentally, whatever it happens to be, you have to be willing to

[00:01:20] [SPEAKER_02]: take a good look at yourself and an honest look at yourself. And it's not easy, but

[00:01:25] [SPEAKER_02]: you're not going to make any improvements or changes unless you actually know what changes need to be

[00:01:29] [SPEAKER_03]: made. Yeah, and I think going off of what you said, it's a general outlook, right? And I think

[00:01:35] [SPEAKER_03]: the other piece is it's a lot like some of the things that we talked about before, nutrition

[00:01:40] [SPEAKER_03]: or hydration, or it's a fluid thing that can change, right? Your mindset can change and

[00:01:47] [SPEAKER_03]: evolve. And it also takes effort to try to do that, right? It takes a significant amount of effort

[00:01:54] [SPEAKER_03]: to change your mindset, right? I think the big thing that you saw, you know, you kind of touched on

[00:02:02] [SPEAKER_03]: a little bit or you talk about like having an awareness of something needs to change, right?

[00:02:09] [SPEAKER_03]: And you don't know if you don't recognize that, that's a big step too, right? I think

[00:02:16] [SPEAKER_02]: I think when those changes come, people look at it like, oh, there's something wrong with me. And

[00:02:23] [SPEAKER_02]: that can't be really the mindset either. There may be things you want to change or improve on and

[00:02:30] [SPEAKER_02]: you might do things that you know aren't right, but you need to recognize what those things are.

[00:02:38] [SPEAKER_02]: And instead of harping on the issue like, oh, I know I always eat terrible, like I'm awful at

[00:02:45] [SPEAKER_02]: this and that's your mindset. It's got to shift gears where you're thinking like, all right, I know

[00:02:51] [SPEAKER_02]: I'm not taking care of myself the way I need to, but I can change that. Like seeing the future in

[00:02:58] [SPEAKER_02]: terms of the changes you can make has to happen. And I think that's where the self-reflection

[00:03:05] [SPEAKER_02]: comes from or goes to the changes that you need to make. But I think the hardest part about

[00:03:12] [SPEAKER_02]: this is being honest with yourself about where you actually are. And a lot of people

[00:03:21] [SPEAKER_02]: will make excuses or blame somebody else or think like, oh, you know, they're just lucky because,

[00:03:27] [SPEAKER_02]: you know, they have good genetics. So there in that shape or something like that, I was actually,

[00:03:31] [SPEAKER_02]: I was talking to a couple friends yesterday last night. And one of the guys was telling me

[00:03:36] [SPEAKER_02]: he used to be 270 pounds. And now he's 165, he's in great shape. And you know, that's,

[00:03:43] [SPEAKER_02]: that's impressive. And one of the other guys is like, oh, you're lucky. I'm like, that's not luck.

[00:03:48] [SPEAKER_02]: Like that's, that's a lot of hard work and a lot of, you know, understanding where you are. And I

[00:03:54] [SPEAKER_02]: was telling him like, what was the change? Like what caused that change? And he goes,

[00:03:58] [SPEAKER_02]: I was just, I was pissed off. Like I was sick of feeling awful all the time and having sore knees

[00:04:06] [SPEAKER_02]: in all these aches and pains. And he's like, to be honest, I needed to get to a point where I was

[00:04:11] [SPEAKER_02]: really upset and just sick of it. But he wouldn't have gotten there if he wasn't willing to take

[00:04:18] [SPEAKER_02]: a good, honest look at himself. And that's not easy to do, but it's necessary. Yeah,

[00:04:24] [SPEAKER_03]: it's taken a good hard objective look at yourself in the mirror and saying, all right, well, what,

[00:04:30] [SPEAKER_03]: what do I need to do to get where I want to be? Right. And, or where do I want to be?

[00:04:37] [SPEAKER_03]: And identifying that, right? Like, it's, I think that's the other pieces like,

[00:04:43] [SPEAKER_03]: it's, it's not only taking the action, but it's also identifying what that action is,

[00:04:50] [SPEAKER_03]: right? And I think that's a big piece of this, right? And, and you put in our show prep, you put

[00:04:57] [SPEAKER_03]: in, if you don't know who you are, you can't change who you are, right? I think that's a,

[00:05:02] [SPEAKER_03]: that's a big thing, right? And we've talked a little bit about like the,

[00:05:08] [SPEAKER_03]: you know, the motivated, motivating factors or, or, you know, the,

[00:05:13] [SPEAKER_03]: the motivational interviewing type of stuff, right? The, the pre-concentrative stage of,

[00:05:19] [SPEAKER_03]: yeah, change, right? And if, and considering that pre-concentrative stage, they're not even gonna,

[00:05:27] [SPEAKER_03]: they're gonna think that the car's outweigh the pros to make that change.

[00:05:30] [SPEAKER_02]: Can you quickly just explain what that pre-concentrative stage is?

[00:05:35] [SPEAKER_03]: So there's different stages, right? So there's this of, of trying to,

[00:05:40] [SPEAKER_03]: to coach through or help someone make a change, right? So the, the pre-concentrative

[00:05:45] [SPEAKER_03]: contemplative, um, and then you kind of going to like a, uh, action and then maintenance phase,

[00:05:54] [SPEAKER_03]: right? So these are all your kind of phases of, of how you, it's, it's a progression from

[00:06:02] [SPEAKER_02]: somebody who isn't even close to making a change to going to a huge thing. Well, I'll,

[00:06:07] [SPEAKER_02]: I'll see if I can pull something up on that. Yeah, hold on.

[00:06:10] [SPEAKER_03]: Yeah, yeah. Motivational interviewing, you can look it up. It's, it's used a lot in the,

[00:06:14] [SPEAKER_03]: the health and healthcare fitness world, the wellness world to really try to make

[00:06:19] [SPEAKER_03]: some lasting change with defaults, especially lifestyle change. Like, um, you talk about,

[00:06:25] [SPEAKER_03]: um, like, a lot of the stuff we've talked about at this point trying to change,

[00:06:29] [SPEAKER_03]: make changes in your diet, make changes in your, um, in your day-to-day routine,

[00:06:35] [SPEAKER_03]: right? Yeah, that's, that's it right there.

[00:06:36] [SPEAKER_02]: Those of you, uh, just, just to let you guys know, we, we, we figured out how to use some of

[00:06:41] [SPEAKER_02]: the software. So if you're watching on YouTube or anything, um, we're able to put up some,

[00:06:46] [SPEAKER_02]: some screens and other things that'll help you out with what we're talking about. But yeah,

[00:06:50] [SPEAKER_02]: this is, this is what it is. We're figuring it out folks. We'll learn as we go here.

[00:06:56] [SPEAKER_03]: You know, it's, uh, renewed. It's a, it's a very, uh, grassroots effort.

[00:07:01] [SPEAKER_02]: It, but yeah, you know, that's, you can see the pre contemplative stage isn't even in that,

[00:07:08] [SPEAKER_02]: in that wheel there. You've got to get past that in order to make any of those changes to behavior.

[00:07:15] [SPEAKER_03]: Yeah. That's, and that's the kind of stuff, right? Is, is identifying things. And that's,

[00:07:22] [SPEAKER_03]: if you're somebody that's in that pre contemplative stage, like you don't even realize that

[00:07:27] [SPEAKER_03]: you have to make that change, right? So that's, that is part of a huge part of that type

[00:07:33] [SPEAKER_03]: of just being you, wearing this factor is, is huge. Yeah. And the big thing is like,

[00:07:38] [SPEAKER_02]: how do you get past that pre contemplative stage where you are willing or able? It's not something

[00:07:46] [SPEAKER_02]: willing probably isn't the right word, but we all get stuck in a certain mindset in a

[00:07:51] [SPEAKER_02]: certain way. We don't even realize it half the time. So how do we be reflective in there?

[00:07:56] [SPEAKER_02]: I mean, a couple of different ways and you got to figure out what works for you. Some people

[00:08:01] [SPEAKER_02]: like to journal at the end of the day and write down their thoughts and try and think through

[00:08:05] [SPEAKER_02]: things that way. Meditation. Some people even like an open conversation with a loved one,

[00:08:11] [SPEAKER_02]: somebody that you're close to and you feel, you know, you have that safe relationship where

[00:08:15] [SPEAKER_02]: you can talk about things that aren't just surface level and in, you know, you have a

[00:08:20] [SPEAKER_02]: conversation if you, and if you're like, listen, I, I feel like I need to make some changes.

[00:08:24] [SPEAKER_02]: Can you help me out here and talk through this? There are so many people that, that will help you

[00:08:29] [SPEAKER_02]: with that. I mean, just think of all the people out there that if they asked you that question,

[00:08:33] [SPEAKER_02]: like that's almost a flat, that's actually it is a flattering thing to have somebody feel

[00:08:38] [SPEAKER_02]: that comfortable and that safe with you to approach you and say like, Hey, listen,

[00:08:41] [SPEAKER_02]: I want to make some changes. Can you help me talk through this? I'm a little stuck. Of

[00:08:46] [SPEAKER_02]: course, you're going to say yes, if it's somebody you care about, and I think you feel

[00:08:49] [SPEAKER_02]: incredibly flattered. But yeah, so I'm going to stop sharing this. I'm not going to lie,

[00:08:55] [SPEAKER_02]: I'm pretty proud of myself for popping it up there. So if you're not watching on YouTube,

[00:08:59] [SPEAKER_02]: you are missing out the, oh, and we do have on our website, health movement dot us have links

[00:09:07] [SPEAKER_02]: to all the videos and everything like that. So if you need to find us, you can get everything

[00:09:13] [SPEAKER_02]: there. If you have questions, you want submitted on the show. There's a questions tab,

[00:09:16] [SPEAKER_02]: if you need help with coaching or anything like that. If you want to talk through any changes that

[00:09:21] [SPEAKER_02]: you want to make, there's a there's a coaching tab there, just fill it out and find the time to

[00:09:25] [SPEAKER_02]: to sit down have a conversation and see how we can help. But that shameless plug aside,

[00:09:31] [SPEAKER_02]: I'm going to stop sharing that screen there. And I think once you have that self awareness

[00:09:37] [SPEAKER_02]: down, you really want to think about your mindset, which was touched on a little bit,

[00:09:43] [SPEAKER_02]: but we didn't actually put the terms to them and with looking at fixed mindset versus growth mindset.

[00:09:49] [SPEAKER_02]: And a lot of times that, that fixed mindset, and I'm going to do it again, Timmy, I'm going

[00:09:55] [SPEAKER_02]: to share another screen here, probably go overboard today. But it's there we go, fixed

[00:10:01] [SPEAKER_02]: mindset, growth mindset. And the fixed mindset is like, this is the way things are,

[00:10:09] [SPEAKER_02]: and it doesn't change. Like I'm this level reader or on this level athlete, or I can run a

[00:10:15] [SPEAKER_02]: four, five in the 40. And that's all I'm going to do. And the growth mindset is, all right,

[00:10:21] [SPEAKER_02]: I know this is where I am, but I want to get here. These are the things I know I have to do

[00:10:26] [SPEAKER_02]: to get there. So like having that that growth mindset as opposed to a fixed mindset is huge

[00:10:32] [SPEAKER_03]: in terms of any changes you want. Yeah, and it's really is like the growth mindset is knowing

[00:10:37] [SPEAKER_03]: or having an outlook where through actual steps and hard work, I can achieve these, you know,

[00:10:45] [SPEAKER_03]: whatever your certain goal is. And I think that's a big piece in us too is, is the goal setting

[00:10:50] [SPEAKER_03]: piece, I think is a big, big aspect to the growth mindset and being able to have a vision

[00:10:59] [SPEAKER_03]: and be able to see like, and again, I think there are different types of goals, right? There's

[00:11:09] [SPEAKER_03]: a, you know, larger scale goal that you break down in, you know, putting, you know, I have four

[00:11:16] [SPEAKER_03]: of these sub level goals that'll get me to this higher level goal. If I have achieved, you know,

[00:11:21] [SPEAKER_03]: if I work on these smaller individual goals, I will in the process achieve my larger overarching

[00:11:30] [SPEAKER_03]: goal, right? So that's, that's a big, a big piece of this. I think you took the smart goals

[00:11:36] [SPEAKER_02]: in there, right? Like that's a big, that's it. And the big thing with smart goals is

[00:11:43] [SPEAKER_02]: they've got to be specific, measurable. You can't just say I want to get better. Like you need

[00:11:48] [SPEAKER_02]: to find a way to measure that to see if it's actually happened. And it's got to be realistic.

[00:11:55] [SPEAKER_02]: Like me having a 50 inch vertical leap at 45 years old, I don't think is the most realistic

[00:12:01] [SPEAKER_02]: thing in the world. But if I'm being honest, I like, I have a goal I want to get, you know,

[00:12:06] [SPEAKER_02]: I want to jump again. I want to be able to dunk a basketball again. And I like,

[00:12:12] [SPEAKER_02]: I hope that's achievable. It might not be, you know, I've got two ACL surgeries and a meniscus

[00:12:17] [SPEAKER_02]: and I'm an old man, but it's, you know, what the heck might as well try it and see if you

[00:12:21] [SPEAKER_02]: can see if you can do it. But you need it to be those. What was that? Oh, I was just

[00:12:27] [SPEAKER_03]: saying, you know, those nine foot rims. That's what I was going to say. Oh, I can definitely,

[00:12:31] [SPEAKER_02]: I can definitely do that. We have, as I mentioned before, I'm a teacher and we have,

[00:12:34] [SPEAKER_02]: I think they're probably eight and a half foot rims at recess and I can definitely still dunk on

[00:12:39] [SPEAKER_02]: those, which gives me a little bit of street cred on the recess on the court yet. But

[00:12:44] [SPEAKER_02]: anyway, so the last part about these, these smart goals is that they have to be time bound.

[00:12:51] [SPEAKER_02]: So you need it in end date where you want to kind of check in and it doesn't mean like,

[00:12:57] [SPEAKER_02]: I tried if I didn't get it by this date, like I failed. That's not it at all. But you just want

[00:13:03] [SPEAKER_02]: to be reflective and reassess often and see if you're heading in the right direction. I forget.

[00:13:08] [SPEAKER_02]: I don't know if it was fitness one or one of the, one of the, the episodes we did that,

[00:13:14] [SPEAKER_02]: that didn't get published. But having the mindset to just keep moving forward,

[00:13:21] [SPEAKER_02]: getting 1% better each day, not like even if you get half a percent better each day,

[00:13:25] [SPEAKER_02]: as long as you're moving in the general direction you want to be headed,

[00:13:29] [SPEAKER_02]: over a long enough time span, you're going to get there. You just have to be willing and

[00:13:33] [SPEAKER_02]: patient to put that time in. But I think it all comes back to, to understanding where you are

[00:13:41] [SPEAKER_02]: and understanding where you want to get to with that growth mindset. And there was a,

[00:13:44] [SPEAKER_02]: a clip that Ed Sheeran is, you know, I don't know how many awards he's won and how many

[00:13:51] [SPEAKER_02]: albums he sold. But if you're going to talk top musical artists today, he's definitely up there.

[00:13:57] [SPEAKER_02]: And he was on the Jonathan Ross show back in 2014 talking about how people would tell him

[00:14:03] [SPEAKER_02]: how lucky he is that he's so talented and he's like, dude, no, it's hard work. So I'm going to do

[00:14:09] [SPEAKER_02]: a little, a little screen share again, because this is the clip. It's about him, I don't know,

[00:14:22] [SPEAKER_04]: it's basically, basically all I'm saying is when people say artists are born with talent,

[00:14:27] [SPEAKER_04]: you know, you have to, you have to really learn and really practice. This is me playing guitar

[00:14:31] [SPEAKER_02]: and singing. I'm going to put it into my mic like this. It takes a second to get into it.

[00:14:37] [SPEAKER_02]: But listen to his voice.

[00:14:45] [SPEAKER_02]: Oh shoot, I messed up. There we go.

[00:14:55] [SPEAKER_00]: Oh, that's kind of awful.

[00:15:05] [SPEAKER_02]: Afterward, give it a second, but

[00:15:19] [SPEAKER_02]: he understands like Ed Sheeran was one of the best there is,

[00:15:23] [SPEAKER_02]: did not sound the way he does now. It was hard work. It was practice, but he had a goal

[00:15:27] [SPEAKER_02]: that he wanted to get better and that's what he worked towards. So it's having that growth

[00:15:31] [SPEAKER_02]: mindset as opposed to a fixed mindset in the end will make a huge, huge difference.

[00:15:38] [SPEAKER_03]: Yeah, gigantic. And that's, and that's a great example there too. But I think in other ones like

[00:15:44] [SPEAKER_03]: you know, I'll take the biggest thing is that applies to any aspect of life that can be

[00:15:49] [SPEAKER_03]: that's not just, that's not just fitness and health related. That's, that's, you know, career

[00:15:55] [SPEAKER_03]: related. That's, that's relationship related, right? Like you can, you can bring that aspect to

[00:16:02] [SPEAKER_03]: every part of your life, right? To every aspect of your life. And that is kind of what your

[00:16:08] [SPEAKER_03]: mindset is, right? Like that isn't, it isn't a fixed thing, right? I think it's like, you know,

[00:16:17] [SPEAKER_03]: funny because we're going for growth and fixed. But I'm saying like, you're my, and as I said

[00:16:22] [SPEAKER_03]: earlier, your, your, your, your mind, your, your state of mind is more of a fluid, you know, fluid

[00:16:31] [SPEAKER_03]: thing that you need to be able to recognize and also maintain and put the work into the maintenance

[00:16:39] [SPEAKER_03]: of it as well. So you brought up self talk earlier, but I think that's one that, you know,

[00:16:45] [SPEAKER_03]: like is is a major, major thing of how you talk to yourself in those, you know, in those

[00:16:50] [SPEAKER_03]: intimate moments with yourself that is projected on a larger sale when you, when you interact

[00:16:58] [SPEAKER_03]: with other people. So I think those are, those are areas where your, your mindset, it starts

[00:17:03] [SPEAKER_03]: internally and I think it starts with how you talk to yourself and how you motivate yourself.

[00:17:08] [SPEAKER_03]: And it's a big, you know, it's a big aspect of what we're talking about. It's a big

[00:17:12] [SPEAKER_03]: aspect of your overall well-being and your overall state of wellness, you know?

[00:17:18] [SPEAKER_02]: Yeah. I think we talked, I forget what episode, maybe the first one where we were talking about

[00:17:24] [SPEAKER_02]: mindset, nutrition, fitness and recovery, rest and recovery, your sleep,

[00:17:30] [SPEAKER_02]: in which one was the most important? And I had asked you kind of off the cuff

[00:17:34] [SPEAKER_02]: and we both said it was mindset and it's if your mind isn't in the right place,

[00:17:40] [SPEAKER_02]: all the other things are going to be tough, but they are all connected. And the thing is if

[00:17:46] [SPEAKER_02]: when things are going well it's easy, but things aren't always going to go well.

[00:17:51] [SPEAKER_02]: Everybody's got times in life when it's, when it gets tough. And if when things are going well,

[00:17:58] [SPEAKER_02]: you have the right mindset, your nutrition is in the right place, your fitness is in the

[00:18:01] [SPEAKER_02]: right place, you're getting enough rest. When those days come, when something bad happens,

[00:18:07] [SPEAKER_02]: you get sick or you lose your job or there's a huge struggle in your life,

[00:18:13] [SPEAKER_02]: if you have the health set up, your nutrition, your fitness, your sleep and you have that mindset

[00:18:19] [SPEAKER_02]: already in place, you are much better equipped to deal with all that stuff than if you are,

[00:18:25] [SPEAKER_02]: you know, you're sleeping four or five hours a night, you're eating like garbage, you're not

[00:18:30] [SPEAKER_02]: exercising, your mindset's already kind of tapped at that point in time. But if all those

[00:18:36] [SPEAKER_02]: things are good and something hits you like you can deal with it a lot better than you

[00:18:41] [SPEAKER_02]: can deal with it, you're not going to have to deal with it. You're not going to be easy,

[00:18:42] [SPEAKER_02]: you're going to have to battle through it. But you just have the tools in place to make that

[00:18:47] [SPEAKER_02]: battle as easy as possible, which I think is a big thing because we all, I mean, we all have

[00:18:53] [SPEAKER_02]: things we want to improve upon. We all, again, I don't like the word flaws necessarily, but

[00:18:58] [SPEAKER_02]: you know, we definitely all have things we want to improve. So if you can always be

[00:19:04] [SPEAKER_02]: imperfections, right? Yeah. Yeah. And profiting this, again, not a bad thing. Like we all have them,

[00:19:10] [SPEAKER_02]: you know, you see pictures of people and they're jacked and I wish I could remember the name of

[00:19:16] [SPEAKER_02]: the influencer and they're like, this is how we look good. And like he was standing normal.

[00:19:22] [SPEAKER_02]: And then he like adjusted his positioning just a little bit and he turned from just looking,

[00:19:27] [SPEAKER_02]: he looked, it was in great shape. But then when he made the adjustments, he looked shredded

[00:19:32] [SPEAKER_02]: and it's just like people don't realize that, you know, we all have these, these flaws. We all

[00:19:38] [SPEAKER_02]: have these imperfections that we are so critical of that nobody else even notices it from being

[00:19:43] [SPEAKER_02]: honest. But again, it's just something that we all have to work through. But it's something

[00:19:49] [SPEAKER_02]: that you can work through if you're willing to look at it objectively.

[00:19:54] [SPEAKER_03]: Well, and I think I, you know, speaking from experience or speaking for myself,

[00:19:58] [SPEAKER_03]: I don't think there's anybody that's a bigger critic about me than me, right? So I think that's

[00:20:05] [SPEAKER_03]: something that, that I think like when you said like you, you basically, some of these things

[00:20:14] [SPEAKER_03]: like you, you can be harder on yourself than anybody would ever be as, you know, as hard as,

[00:20:19] [SPEAKER_03]: you know, they would be on you, right? So that's, you know, I think the biggest thing is

[00:20:25] [SPEAKER_03]: just making sure that you're, you know, you give yourself some grace, but also

[00:20:28] [SPEAKER_03]: push yourself a little bit, right? Morbit yourself a little bit and try to find that sweet spot of like

[00:20:34] [SPEAKER_03]: what works for you and what can, what can improve and be better.

[00:20:40] [SPEAKER_02]: Yeah. And you're right with being your own worst critic and any, anybody who's played a,

[00:20:46] [SPEAKER_02]: you know, an athletic game of any sort. Like I will remember the plays I should have made

[00:20:52] [SPEAKER_02]: that didn't as opposed to the ones I did and people, you know, you had a great game. You did this

[00:20:57] [SPEAKER_02]: thing. I'm like, you know, yeah, I missed the layup in the third quarter though, but I shouldn't

[00:21:01] [SPEAKER_02]: have done that. And that's what you focus on and you, you fixate on that stuff, which is good.

[00:21:06] [SPEAKER_02]: You want to make improvements. So, you know, if you make a mistake in a certain area,

[00:21:10] [SPEAKER_02]: you work on that so that you minimize the chance of making that mistake again. But

[00:21:15] [SPEAKER_02]: we, you still got to give yourself some credit for the stuff that you're doing well.

[00:21:19] [SPEAKER_02]: And that's, that's really the mindset piece that we're trying to shift. So I just to recap

[00:21:25] [SPEAKER_02]: the whole mindset piece, it starts with some self reflection and being self aware and you need to

[00:21:32] [SPEAKER_02]: get that piece in. And if you're not willing to do that, you're not going to change anything.

[00:21:37] [SPEAKER_02]: Everybody has difficulties and struggles and all that. But if, if all you're doing is looking

[00:21:42] [SPEAKER_02]: at what everybody else is doing, you're never going to take time to look at what you need to

[00:21:47] [SPEAKER_02]: do and the changes that you can make. So self awareness is huge first.

[00:21:53] [SPEAKER_03]: And I think self awareness is also asked, asked somebody for some guidance or some help or what

[00:21:59] [SPEAKER_03]: they think could be improved. Or I think that's the other piece is like it doesn't have to be

[00:22:03] [SPEAKER_03]: all on you. It doesn't have to just be you. You can use help in those

[00:22:08] [SPEAKER_02]: and absolutely ways to try to do that. And then find somebody who was so I continue that.

[00:22:18] [SPEAKER_02]: I was going to say find somebody who is where you want to be or on the path that you want to be

[00:22:23] [SPEAKER_02]: and ask them questions, ask them for help for chance chances are if somebody's already gone

[00:22:28] [SPEAKER_02]: through the journey. They obviously remember it. It was a big deal to them and they're

[00:22:34] [SPEAKER_02]: usually happy to help somebody else who's trying to go along the same path. So look at people

[00:22:39] [SPEAKER_02]: who maybe somebody who's lost weight and that's what you're trying to do or maybe somebody who's

[00:22:46] [SPEAKER_02]: had a knee surgery and you know, you have to have one in you want to recover the way they did

[00:22:51] [SPEAKER_02]: and talk to them about it. So like you said exactly ask for help. You can't do everything

[00:22:57] [SPEAKER_02]: all alone and there are people who have learned how to do it. So ask them that's you know,

[00:23:02] [SPEAKER_02]: I'm sure they asked for help to get where they are. They didn't do it alone.

[00:23:06] [SPEAKER_02]: So it's having that self-awareness and then that growth versus fixed mindset is

[00:23:11] [SPEAKER_02]: it's really important to shift that as much as you can. And then once you get through those

[00:23:17] [SPEAKER_02]: first two having the you know, setting goals, clear goals that you're going to reflect upon

[00:23:23] [SPEAKER_02]: that are that are attainable the smart goals and understand it's going to take time.

[00:23:30] [SPEAKER_02]: And I there's a clip about Usain Bolt that he you know, he trained nine or four years for

[00:23:38] [SPEAKER_02]: for nine seconds. So almost even played us. This call hit me much us. Usain Bolt said

[00:23:45] [SPEAKER_01]: I trained four years to run nine seconds. The world is behind the scene. Come to San

[00:23:56] [SPEAKER_01]: Records the one and only Usain Bolt. And I think what's good about that is most people see the end

[00:24:10] [SPEAKER_02]: product. They're like, oh, that guy's wicked fast, but they don't see the two days or three days that

[00:24:16] [SPEAKER_02]: he's put in for years that the focus on nutrition, the focus on rest and recovery,

[00:24:22] [SPEAKER_02]: the amount of effort that goes in to just those, you know, that end result and that,

[00:24:28] [SPEAKER_02]: you know, is an extreme situation for an Olympic athlete. But that's anything somebody who's good

[00:24:34] [SPEAKER_02]: at guitar. And you realize like, oh, I wish I could do that, but I'm not musically gifted.

[00:24:40] [SPEAKER_02]: You could be, you know, but you have to be willing to put in the hundreds and hundreds

[00:24:45] [SPEAKER_03]: and thousands of hours to get better at that. And it's like, you know, I've got a seven year old and

[00:24:54] [SPEAKER_03]: I deal with this in you see kids do this a lot where if you're not immediately good at it,

[00:25:01] [SPEAKER_03]: they either don't want to do it or don't like it, right? And I think getting them to understand,

[00:25:07] [SPEAKER_03]: and this is I've gone through this a lot with with my son, of it takes effort, it takes work

[00:25:13] [SPEAKER_03]: and it you're not gonna you aim honestly for him. It's like something like he was faced all right,

[00:25:19] [SPEAKER_03]: and watching his progression of interest in baseball also correlate with ability.

[00:25:29] [SPEAKER_03]: He's invested out there, right? But like, it was something that he as he got better with it,

[00:25:36] [SPEAKER_03]: he got more interested in it, right? And he wanted to do it more. And I say,

[00:25:40] [SPEAKER_03]: it's it just kind of shows a gonna especially on a developmental level, right? With with kids and

[00:25:47] [SPEAKER_03]: how kids develop and how we develop as humans, right? I think that is it's huge to try and get

[00:25:54] [SPEAKER_03]: people to understand as early as you can that this is this is how you are successful is

[00:26:01] [SPEAKER_03]: is you put in hard work day after day toward a goal setting goals along the way. And that's

[00:26:09] [SPEAKER_03]: how you get where you want to be. It's not it's not that he's like you said, people see that one

[00:26:15] [SPEAKER_03]: nine second run. And they're like, Oh, he's so lucky, right? Or like, he's so lucky to be able to do

[00:26:21] [SPEAKER_03]: that. And it's like, that man that man sacrificed his life. He's obsessed. He is he is in order

[00:26:26] [SPEAKER_03]: line crazy about that. You know, they like that's it. And that's why and you look at

[00:26:31] [SPEAKER_03]: professional athletes, they're the same way. Those those people live, breathe, sleep, whatever

[00:26:37] [SPEAKER_03]: whatever their event or sport is, that's what they do. And it's like, yeah, part of who they are,

[00:26:45] [SPEAKER_02]: right? And there's a story about COVID where I somebody asked him in an interview, like,

[00:26:51] [SPEAKER_02]: when did you realize this is what you wanted to do? And he goes, I was 13 years old,

[00:26:55] [SPEAKER_02]: and I want to be the best player in the world. And he's like, if anything else happens,

[00:26:59] [SPEAKER_02]: that wasn't on that path, I didn't have time for it. And there'd be stories about other

[00:27:05] [SPEAKER_02]: NBA players going out and partying and all that stuff. And I think it was Allen Iverson,

[00:27:11] [SPEAKER_02]: I forget if it was like Olympic, something or other or whatever he landed in LA and Kobe went to pick

[00:27:17] [SPEAKER_02]: him up. And Allen's like, Hey, we're going out to the club. You want to come? He was like, No,

[00:27:22] [SPEAKER_02]: I'm going to the gym. It was like 11 o'clock at night. But that was Kobe's mindset. And

[00:27:26] [SPEAKER_02]: that's why he's arguably one of the most people say Jordan one, but I you know,

[00:27:32] [SPEAKER_02]: give me Kobe it to over LeBron. I just the not that LeBron doesn't have a good work ethic, but

[00:27:38] [SPEAKER_02]: it just you need to have that mentality and that focus to get to that level. And obviously,

[00:27:42] [SPEAKER_02]: those are extreme cases him and Usain and in these top tier athletes. But they have a goal.

[00:27:50] [SPEAKER_03]: But those are things. Yeah, those values can be carried over. And you don't have to be

[00:27:54] [SPEAKER_03]: obsessed like that. But those same values can be carried over to any aspect in your life,

[00:27:58] [SPEAKER_03]: right? And that's where it's, you know, and I think that it goes back to the awareness, right?

[00:28:06] [SPEAKER_03]: Of that there is a problem or there is something that needs to be a behavior that needs to be

[00:28:10] [SPEAKER_03]: changed. And that that is the root of this is the awareness, you know what I mean? And

[00:28:16] [SPEAKER_03]: I think being able to identify it and know that he need to make changes is the key to

[00:28:21] [SPEAKER_02]: it. Successfully taking your behavior. Yeah. And again, not plugging the website too much

[00:28:30] [SPEAKER_02]: a health movement dot us but if you have goals and things that that you want to talk through,

[00:28:36] [SPEAKER_02]: we can put them put them up on the site too. If people want to have it out there,

[00:28:40] [SPEAKER_02]: they should be written somewhere. You don't have to make it super public. You can just

[00:28:44] [SPEAKER_02]: write it down. But you need to put pen to paper with these goals. If you want to put

[00:28:49] [SPEAKER_02]: them up, we can talk about them and when you get there that would be awesome to be able to highlight

[00:28:53] [SPEAKER_02]: people who have accomplished whatever goals that they have. And I know this is a health and fitness

[00:29:00] [SPEAKER_02]: podcast, health and yeah, health and fitness, health and wellness, but it can really be anywhere.

[00:29:05] [SPEAKER_02]: It's that mindset. Like you said, it doesn't just have to be there. And once you can do it

[00:29:10] [SPEAKER_02]: in one place and you learn how to do it, the skill is repeatable in any aspect of your life.

[00:29:15] [SPEAKER_02]: So that is definitely huge. And it's also persistence on it because it's not going to go

[00:29:22] [SPEAKER_02]: well all the time. And I just highlighted a couple people that when I talked about along, but

[00:29:28] [SPEAKER_02]: somebody like Stephen King was famous author rejected 30 times by publishers for his first

[00:29:34] [SPEAKER_02]: book carrying he actually threw the manuscript and manuscript in the trash and he was done.

[00:29:40] [SPEAKER_02]: And his wife pulled it out and was like, try one more. Just go try one more. And it was that 31st

[00:29:46] [SPEAKER_02]: that that was the one more that got him published. And now 80 plus books, I forget how many he has

[00:29:53] [SPEAKER_02]: published, but you know, JK Rowling, one same sort of thing, we're rejected a bunch of times,

[00:29:58] [SPEAKER_02]: Jordan getting cut from the varsity team in high school, Bethany Hamilton even,

[00:30:04] [SPEAKER_02]: you know, professional surfer got her arm bit off by a shark in a month, month or two later.

[00:30:11] [SPEAKER_02]: She's back out surfing again because she's got that mindset and she has those goals,

[00:30:14] [SPEAKER_02]: those things she wants to achieve. So I think we should probably move off from this topic

[00:30:20] [SPEAKER_02]: and jump into we have a couple of listener questions here. Again, if you have any

[00:30:25] [SPEAKER_02]: you want to answer, hop over on the website, put them in there's a tab for that.

[00:30:30] [SPEAKER_02]: The first one that this is from Nathan from Florida. And it's not a mindset

[00:30:36] [SPEAKER_02]: focused question, but it's how do beginners handle recovery days? He says he feels like

[00:30:42] [SPEAKER_02]: a lot of people stop after the first leg day. And I'm sure you've gone through a heck of a

[00:30:47] [SPEAKER_02]: leg day before and know what he's talking about. Yeah. And I mean, and I also,

[00:30:52] [SPEAKER_03]: I also deal with the recovery aspect and the injury recovery aspect a lot, a lot too. So

[00:30:59] [SPEAKER_03]: I think the biggest thing is less is more to start. I think so the big thing is like

[00:31:09] [SPEAKER_03]: it doesn't you don't have to be a world leader on your first leg day

[00:31:14] [SPEAKER_03]: after the gym where you're going to be walking around sore and you can't go up

[00:31:18] [SPEAKER_03]: and downstairs for three days, right? So that's a big piece, especially for the beginners.

[00:31:25] [SPEAKER_03]: I think they don't really realize the amount of what they're doing or like the extent of the

[00:31:35] [SPEAKER_03]: deconditioned nature that their body is in and that it's going to take some time to build up

[00:31:40] [SPEAKER_03]: that conditioning. And if you go zero to 100, it's going to be a you're going to be sore

[00:31:46] [SPEAKER_03]: for a week. Yeah. And B, you're increasing your likelihood of injuring yourself, right? So

[00:31:53] [SPEAKER_03]: I think those are the biggest things I would say for beginners as far as recovery days.

[00:32:01] [SPEAKER_03]: And this is the big thing is like my whole thing for recovery is people

[00:32:06] [SPEAKER_03]: people say like rest day, right? And it's they just don't do anything, right? And for me,

[00:32:15] [SPEAKER_03]: it's more of an active recovery type of situation, right? You need to actively be working on your

[00:32:21] [SPEAKER_03]: recovery to feel as best as you can. So for me, that's to keep following the controls, right?

[00:32:28] [SPEAKER_03]: What you I hear is she wants your nutrition. How much are you foam rolling? How much do

[00:32:32] [SPEAKER_03]: you do in your own soft tissue work? And then what are you getting for sleep? Right? Those are

[00:32:38] [SPEAKER_03]: those are our big four that we talked about in the first couple episodes. Yeah, those are you

[00:32:42] [SPEAKER_03]: start to control those and you start to work on those and your recovery will improve, right?

[00:32:49] [SPEAKER_03]: And your your goal is to be maybe a little sore for a day, 82. And then after that,

[00:32:58] [SPEAKER_03]: you want to be you know, you wanted to you wanted to start to dissipate. And the biggest thing is

[00:33:03] [SPEAKER_03]: how do you manage your recovery or how do you manage your your soreness? Right? And what do you

[00:33:09] [SPEAKER_03]: what do you do? Do you do anything in particular? Are you have any kind of specific routines?

[00:33:14] [SPEAKER_02]: What I like to do and I know from me, and we talked about before my Achilles are brutal. So

[00:33:20] [SPEAKER_02]: I hit that first in terms of, of I'll use a lacrosse ball and roll it out in the Theragun and hit

[00:33:29] [SPEAKER_02]: but it I've noticed for beginners in this is it's not just beginners. It's people who used to

[00:33:37] [SPEAKER_02]: exercise and then took time off for whatever reason and then are getting back into it.

[00:33:42] [SPEAKER_02]: You know, there's somebody you know, they squat 225. And then they take six months off

[00:33:49] [SPEAKER_02]: and they go back and try to do the exact same weight. Like that's not going to go well for you.

[00:33:54] [SPEAKER_02]: I would recommend even just starting with form with almost no weight at all or nothing.

[00:33:59] [SPEAKER_02]: And just do that for a week or two so that your body is used to the movements and you can get

[00:34:04] [SPEAKER_02]: the movements done properly. And then start adding some resistance on there because like we said,

[00:34:11] [SPEAKER_02]: you're not going to get where you want to go in two weeks. And this isn't a two week plan.

[00:34:15] [SPEAKER_02]: This is a lifelong goal is to stay fit and in shape. So be willing to take two weeks,

[00:34:23] [SPEAKER_02]: three weeks, four weeks and just make sure your form is good and you work your way back into it.

[00:34:29] [SPEAKER_02]: I think that would definitely prevent a lot of a lot of people from stopping.

[00:34:34] [SPEAKER_02]: But again, if you've never done it before, you need help learning how to do it. And there

[00:34:43] [SPEAKER_02]: don't just go in and start copying what everybody else is doing at the gym because they've been

[00:34:48] [SPEAKER_02]: doing it for a while. So that was Nathan from Florida, hopefully that helped you out.

[00:34:54] [SPEAKER_02]: And our next question is our first international question. And this is from Yva from England.

[00:35:01] [SPEAKER_02]: And she asked I was recently diagnosed with gluten intolerance and I'm struggling

[00:35:05] [SPEAKER_02]: with eating out, which is affecting my social life. Any suggestions on how to order a

[00:35:10] [SPEAKER_02]: restaurant at a restaurant which is not gluten free, friendly. This is kind of a tough one.

[00:35:18] [SPEAKER_02]: But it's I think it I think it can go with any sort of food allergy doesn't have to be a gluten

[00:35:25] [SPEAKER_02]: intolerance. But I know in the United States, a lot of restaurants now are very accommodating

[00:35:33] [SPEAKER_02]: in terms of allergies and things like that. And I kind of went back and forth with the other

[00:35:38] [SPEAKER_02]: little bit just to get an idea of what she was facing. And it seems like in some countries

[00:35:45] [SPEAKER_02]: they don't have this. But my recommendation is it seems like everybody's got a menu or

[00:35:54] [SPEAKER_02]: something online. And if you know where you're going, it takes a little extra effort but check

[00:35:59] [SPEAKER_02]: through the menu. And if you see something you think might work, give them a call and let

[00:36:04] [SPEAKER_02]: them know ahead of time like hey, I got this this allergy or this intolerance and I'd like to come

[00:36:10] [SPEAKER_02]: out there with my friends. I got a party of 12 people. How can you help me out? Can you make

[00:36:16] [SPEAKER_02]: this work? And it does take a little extra time. But I mean, if you want to go socialize and

[00:36:24] [SPEAKER_02]: that's important and you want to go out with your friends or family or whatever it

[00:36:27] [SPEAKER_02]: happens to be, I think those steps are going to make the experience so much better. So

[00:36:31] [SPEAKER_02]: going out there, you already know you've had the conversation. You're not worrying about it going

[00:36:36] [SPEAKER_03]: into the situation. So yeah, it's tough. Those the the intolerance allergy kind of

[00:36:43] [SPEAKER_03]: situations can be really difficult. You know, I my wife said one of her best friends says a

[00:36:49] [SPEAKER_03]: dairy allergy like a pretty significant dairy allergy. And that's the kind of thing where

[00:36:55] [SPEAKER_03]: there's dairy in a lot of things that is it goes unnoticed or unknown. Right? So those are

[00:37:03] [SPEAKER_03]: things where she has to be very mindful of what you know, what she's ordering when she goes to

[00:37:10] [SPEAKER_03]: places like in being specific about what intolerance is and how can you work around that

[00:37:18] [SPEAKER_03]: with your waiter or your the wait staff for the chef for the whoever's cooking at the restaurant

[00:37:24] [SPEAKER_03]: you're at. It just has to be it's all it's very much about communication. I think if you communicate

[00:37:31] [SPEAKER_03]: that is that is the biggest thing is you need to they don't know what they'll build

[00:37:35] [SPEAKER_03]: and you need to be able to communicate what your needs are for you and you should be you

[00:37:40] [SPEAKER_03]: should be able to find something that works within your diet. Yeah, no, the communication

[00:37:46] [SPEAKER_02]: piece is huge. So I did want to say thank you to everybody that downloaded the first episode

[00:37:55] [SPEAKER_02]: honestly it was it was well received and we were in something like 30 cities and in four

[00:38:03] [SPEAKER_02]: different countries like it was pretty cool to see. And honestly, we appreciate every single

[00:38:09] [SPEAKER_02]: person that took the time to listen to and download it and in feedback we've gotten from

[00:38:14] [SPEAKER_02]: from family and friends. So we really do appreciate everything. If you have certain

[00:38:20] [SPEAKER_02]: things you'd like us to discuss on a show or anything like that, reach out to us let us know

[00:38:25] [SPEAKER_02]: health movement dot US is the website. You can email us at coach at health movement dot US

[00:38:33] [SPEAKER_02]: and we're here to help out as much as we can and we appreciate the heck out all you guys

[00:38:38] [SPEAKER_03]: and girls. So thank you. Awesome. Thanks everyone. Appreciate you. Appreciate you, dad.