007 - 10 Goals for Fitness and Life - Mindset - Positive Outlook

[00:00:05] Welcome everybody to another episode of the Health Movement podcast. I'm Derek, a certified

[00:00:10] personal trainer as well as a teacher for over 20 years. I'm Tim, I'm a certified athletic

[00:00:15] trainer, national registered EMT. And this week we're going to be talking about goal

[00:00:21] setting and we found an article on health.com about 10 goals that people can set that are

[00:00:28] going to help them out. We're going to go through those and give our opinions on it and kind

[00:00:31] of talk through each one. We'll also do a section where I have found some clips and stuff,

[00:00:38] get Tim's reaction to those and go from there. So without any further ado, we're not doctors.

[00:00:45] So before you begin any training programs, workout programs, anything like that, please

[00:00:49] consult your physician. And if you want to see any more information on us, healthmovement.us,

[00:00:54] you can submit questions there. You can reach out to us that way on social media as well. I'm

[00:01:02] at Derek.Josephs and Tim, you're at T. Harold 77. Is that right? 17. 17. T. Harold 17. All right.

[00:01:11] Squish, the Squish birth year, you know. There you go. Wow. 2017. That was, that went fast.

[00:01:18] All right. Yeah. I mean, the beginning of the article really starts with setting goals,

[00:01:22] right? And some of the things that we've already talked about to this point in some of the other

[00:01:27] episodes that we've done. But it kind of highlights the smart goal model that we've talked about,

[00:01:34] you know, the specific measurable attainable, all those things. So relevant time-bound,

[00:01:39] all that stuff. So I think that's a good start in a place that people should start on

[00:01:45] how to set goals. And the other piece is trying to figure out what you're trying to

[00:01:51] try to do, right? And that goes along with setting that goal and setting that standard

[00:01:58] and then working off of that and building that foundation. So I think that's a good start

[00:02:02] to the article. I think some of the other things that it talks about, you know,

[00:02:06] there's ups and downs and I've got definitely some opinions on some of the other stuff,

[00:02:10] you know what I mean? But the number one topic that it starts with is working out

[00:02:16] at least 12 days in a month, right? And personally, I think that's a, especially as a

[00:02:24] baseline, I think that's a great place to start, right? That's pretty much every

[00:02:27] third day you're working out or it's like a two and a half day average. So

[00:02:31] three times a week if you can hit that. Yeah, you're not working out every day.

[00:02:36] Again, it's a good place to start. I don't think that's maybe you should stay there.

[00:02:40] I think you could increase that number from where you start from and where you should work to.

[00:02:48] I think that's a solid beginner's goal is to start with 12 days a month. I don't know what you're

[00:02:53] feel about that. I completely agree with that. If you can get three good days of workouts,

[00:02:58] and that doesn't mean on the days off, you're not doing anything at all.

[00:03:02] But if you want to talk about getting in the gym or you have bands at home or a home

[00:03:06] workout system, whatever it happens to be, if you can commit to three a week, that's

[00:03:11] attainable. That's not overwhelming and then maybe push it to four or five times a week.

[00:03:16] I wouldn't get to the point where you're going every single day with a hard workout,

[00:03:20] resistance training wise, but 12 in a month. I think that's definitely achievable in something

[00:03:27] where you can check off each box every time you do it. And that's definitely a way to

[00:03:31] be successful and start it off. So like how they have the subsets in there too,

[00:03:35] like it's schedule your sessions, right? Schedule what you're going to do in advance.

[00:03:41] Telling a friend about your goal, I think that's a great one because it holds you a little bit more

[00:03:45] accountable. So you have a conversation with them, tell them your goal and then a couple weeks later

[00:03:50] they're like, oh, well how's that going? It gives them something to keep you accountable for. And

[00:03:56] I think that it's a good way to make it a little bit more real. Yeah, especially if you can

[00:04:02] find somebody to go through it with you, a lot of people who you hang out with or you're all kind

[00:04:09] of in the same vein. So somebody else who's going to do the 12 times a month, you can really work

[00:04:14] off each other and get that going. So I definitely like that. In planning it, it's huge. You set it

[00:04:19] like a meeting for work. It's not something you're going to miss. Obviously they're

[00:04:23] extenuating circumstances, but you put it in a calendar, it gets done. No excuses. Just

[00:04:27] get that done and move on. All right, second one. Run continuously for one mile in six weeks.

[00:04:37] And that just means you start running and you don't stop until you finish a mile.

[00:04:41] It doesn't sound huge initially, but if you haven't run for a while, running a mile straight

[00:04:47] can be tough to just jump out and do. Well, for me, I think there's an abundance of people

[00:04:56] that don't even know how to walk correctly. So I think, and this is something that,

[00:05:02] I think I've talked about it before, but Mike Boyle is a big proponent of, right? Of

[00:05:07] walk before you run. And you need to be able to properly correct your gait to be able to

[00:05:15] sustain the load and stress that you're going to put on your body while running.

[00:05:20] Starting with walking is a great way to do that, right? And to increase your pace with

[00:05:25] walking and then to make sure that you're engaging your core, engaging your glutes,

[00:05:30] doing the things that again we've talked about to this point in some previous,

[00:05:34] more previous episodes. But it's, it is something that I love this goal. Like I love trying to

[00:05:40] and I love that it touches increasing the mileage or, you know, start with a mile.

[00:05:46] It's only a mile, eighth of a mile a week too. That's all your goal is if you increase

[00:05:51] that you can get to a mile in six weeks depending on where you're starting. So.

[00:05:54] Yeah. Yeah. And as somebody like, again, I'm not, I'm not built like a runner, right? So I've

[00:06:00] always had an issue with casually running anyways just from my, you know, my body type and,

[00:06:06] you know, how I, you know, some, how my body is structured, right? So I think that's something

[00:06:12] that I enjoy. Honestly, I enjoy walking more than I enjoy running. So like, I'll push the

[00:06:20] pace in my walking and then, you know, I'll get to the point where maybe, and this is,

[00:06:25] you know, this is something for me that, and I think there's something later on in here about

[00:06:29] about one of these other 10, 10 fitness goals or whatever, but about running. But the big thing

[00:06:36] for me is, is that you're setting that goal and you're working towards it, right? And learning

[00:06:42] how to hit the benchmarks along the way, they're going to lead you into the, you know,

[00:06:48] your next spot. So I, I do not mind this one, but I think again, walk before you run is my,

[00:06:55] my biggest, my biggest takeaway from this. Yeah. I like that. And then tracking your progress,

[00:06:59] I think it's huge if you're not keeping track of where you are. And that goes for any sort

[00:07:03] of goal in any area of life. If you're not keeping track of where you are,

[00:07:08] it's really hard to see improvement or see where you're going if you're ever going to get there.

[00:07:13] Yeah. You're not tracking it how you're going to measure it, right?

[00:07:15] Exactly. Exactly. And then like it goes along with, you might not realize the improvements that

[00:07:22] you're making because they're small, but you are, if you're continuing to do this every day,

[00:07:28] your body's adjusting, you're getting better. So you want to be able to see even the smallest

[00:07:32] improvement is an improvement in the right direction as long as you continue down that path.

[00:07:39] So number three is try a new work one, work out until you find one that you like.

[00:07:47] I love this one because I remember after my son was born the next year I tried P90X.

[00:07:54] I don't know if you're familiar with that, but it's like a Tony Horton beach body workout where

[00:07:58] you have 90 days in their workouts each day. And the Thursday was yoga. And I remember

[00:08:06] just like turning my nose. I'm like, yoga, that's like, that's not really going to help.

[00:08:11] And that was hands down the hardest workout out of all of them. And I felt the most benefit from

[00:08:18] that one just because it was something I wasn't used to is something new. And like,

[00:08:23] you think of flexibility and mobility and that sort of thing, but the strength you need in your

[00:08:28] quads and everything to hold those poses, it was a 90 minute session and it took the full 90 days

[00:08:38] before I could complete the 90 minute session without collapsing. So I love the idea of changing

[00:08:43] things up. And it could be like yoga to a running workout to kickboxing to like anything that's

[00:08:50] different that you haven't tried before. There are enough videos on YouTube that you can look

[00:08:55] up that have 20 minute, 30 minute sessions. You can definitely find a new one each week to try out.

[00:09:01] Yeah. And I think for me, it's the caveat is the end of it, right? Where it says until you

[00:09:06] find something that you like, right? Yes. Well, and it's like, all right, well, yeah,

[00:09:10] that's fine. And you can do that one maybe a little bit more frequently. But

[00:09:13] I do like the idea in we've said this before and we said this in our,

[00:09:17] in our resistance training episode, I believe were the variety and the diversity of movement

[00:09:23] that's important to avoid injury and to work on your imbalances and work on the areas that you

[00:09:28] need to work on. So work on the stuff you're bad at, don't just work on the stuff you're good at.

[00:09:33] Right? And especially like you're right, once you find one, you can stick to it, but keep

[00:09:37] trying new things. It gets stagnant when you keep doing the same thing over and over again.

[00:09:43] And this kind of revitalizes you and gets you trying new things and getting your body

[00:09:47] moving in different ways. So I do like that one. All right, number four, we've hit

[00:09:51] this one a bunch, but average 10,000 steps a day for a month.

[00:09:56] I mean, I love that one. You know what I mean? The big thing about this is you need to track it,

[00:10:01] right? You need to have something that is measurable. So get yourself a Fitbit,

[00:10:06] get yourself an Apple Watch, something that's going to give you some sense of what you're

[00:10:12] doing on a daily basis. The other piece is there's going to be days that it's going

[00:10:17] to be hard to hit this number and trying to get in a quick walk. I mean, the 10,000 steps a day is

[00:10:24] on average for my step length is about five miles somewhere around there. So going on a,

[00:10:31] if I hit three or four or five o'clock and I'm only at two to three thousand steps,

[00:10:36] I'm probably going to have to get in a couple of mile walk, two to three mile

[00:10:40] walk to try to hit that number. So the biggest thing is being able to measure that

[00:10:46] and count that and be consistent. You may not get it every day, but if you get it

[00:10:51] 27 out of 30 days a month, that's a big improvement. Yeah. And it kind of reminds me when you mentioned

[00:10:58] like the fitness tracker Fitbit or Apple Watch, you said something a couple episodes ago, which

[00:11:03] was awesome. You can either invest now in your health and fitness or you have to invest

[00:11:10] in your illness. So an Apple Watch Fitbit, some of those are a little on the expensive side,

[00:11:16] but you can get a fitness tracker for 20 bucks that you wear on your wrist and it counts your

[00:11:20] steps. Yeah, just a, I don't know, something that you put on your shoe or your hip or

[00:11:24] something. Those are fairly cheap and inexpensive too. So just something that gives you

[00:11:29] an idea of how many steps you're getting in a day is the idea.

[00:11:32] Yeah. And it's not 100% accurate. That doesn't really matter. It's not going to be off by

[00:11:36] 5,000 steps and there are going to be days you might be traveling and you're on a plane for

[00:11:42] six, eight hours and you're waiting at the airport. You can't get those steps in, but you just,

[00:11:47] it's the average. So you have one off day that's okay. It's going to happen, but

[00:11:51] you just ramp it up on the other days around it. And the idea is really just move.

[00:11:56] Right? And especially if you're a more sedentary work life, right? If you sit at a desk,

[00:12:02] if you're not moving or even if you're traveling like you're a salesman or something like that

[00:12:06] and you're in a car all day, those are more sedentary type of jobs. And those are things that you need

[00:12:13] to find a way to offset that and balance that out because if you just sit sedentary, it's going

[00:12:20] to have a pretty significant lead. It's going to be a pretty detrimental effect to

[00:12:25] your overall health. Yeah. All right. What do we got for the next one?

[00:12:32] We got do a set number of push-ups in four to six weeks.

[00:12:38] I like this with a huge caveat. Maybe that's not the right word, but you know what I mean. There's

[00:12:45] a huge stipulation to this one where if all you're doing is push-ups every day, the imbalance

[00:12:51] you're going to get in terms of tightness in your chest, shoulders rounding forward,

[00:12:56] all that, you need to counter it with pull-ups. And I like, if you're trying to hit

[00:13:00] X amount of pull-ups and X amount of push-ups every day in maybe every other day, but you need to

[00:13:07] counter whatever you're doing. I like it, but I think we talked about it before like the 100 push-up

[00:13:13] challenge that people have where they try and do a hundred a day and that's their focus. And then

[00:13:19] by the end of it, their shoulders are all out of alignment and it just messes you up.

[00:13:23] I do like how they talk about progressing into it starting with knee push-ups,

[00:13:28] but it doesn't even have to be knee push-ups. It could be you put a box up against the wall or

[00:13:32] even against the table and you start there or counter or something like that, and then you

[00:13:37] work your way to a more horizontal position. And those are ways to work on progressing,

[00:13:43] but I agree with you. Just doing an in-balance one-way movement isn't going to

[00:13:53] be the most beneficial thing for you. You need a more well-rounded, structured approach. It's

[00:13:58] doing something and again, I think I've said it before, something's better than nothing, but

[00:14:03] you got to try to balance it out a little bit too. Yeah, I agree.

[00:14:08] And just quickly on the knee push-up thing, I was working with a couple clients

[00:14:16] and they do a set on the bench or whatever it is, chess, and then you do kind of a

[00:14:20] burnout sometimes. You just rep as many push-ups as you can afterwards. And I always tell them,

[00:14:26] get three more on your knees once you think you're done because it and don't, and even if you can't

[00:14:31] do 10 push-ups regularly, get the knee ones, start doing those. You like don't worry about what it

[00:14:37] looks like. It's a progression and it's not a challenge against anybody else. It's where are

[00:14:42] you today and where do you want to get to in the future? And you'll see an improvement if

[00:14:46] you're willing to put the time and effort in. The next one, I think you're going to love, this

[00:14:51] is right up your alley, but rest for eight full days monthly. So I mean, I agree, right? You do need

[00:14:59] your rest, right? I know how you're going to phrase this. Eight days isn't bad, right? Eight

[00:15:05] days is a significant amount, but you shouldn't just be resting. You shouldn't be doing anything.

[00:15:10] You shouldn't be passively just sitting there. You need to work on active recovery,

[00:15:14] right? And in checking the boxes that we talked about recovery, really making sure you're staying

[00:15:19] hydrated, really still focusing on your nutrition. Just because you're not working out like on a

[00:15:24] weekend, right? This is where people tend to fall off as those rest days. Those days were like,

[00:15:29] ah, this is where I can kind of step outside of my program and step outside of what I'm doing.

[00:15:36] It's okay every once in a while. It's not okay eight days a month. You know what I mean?

[00:15:40] That's a thing where you need to really focus in on the active part of that recovery,

[00:15:48] of that rest. And that doesn't mean you don't have any days that are just fully rest. Maybe

[00:15:53] you have a couple of months, three to four a month, where you're just kind of chilling and

[00:15:57] sitting on the couch. We're hitting football season here, maybe Sunday afternoon on the

[00:16:02] couch after football. But those are things that you need to be, again, it's just being

[00:16:09] an active participant in your health and in your rest that you don't just have to sit there.

[00:16:16] Yeah, I think if it said eight active recovery days a month, that would be better because I think

[00:16:24] a rest day some people look at as I'm just sitting on my butt and chilling.

[00:16:29] Yeah, and this kind of leads into what the next one is going to be too a little bit here. So

[00:16:33] the next one is stretch for 15 minutes after each workout. And this kind of goes with the

[00:16:40] active recovery piece of what we were talking about. So this is great pre and post workout.

[00:16:46] I do like, I think stretching has its place. I also think foam rolling and stretching have

[00:16:51] their place. They might be a little beaten down a little bit. I think the effect of them

[00:16:58] isn't as grandiose as what it might be portrayed as sometimes. It does have a good effect, but

[00:17:06] I think functional training and all that stuff has its place too as far as what you're doing

[00:17:11] and how you're recovering and stuff like that. So your training very much affects your recovery.

[00:17:18] And then I think the stretching is beneficial. I think when you say stretching, people just

[00:17:26] tend to stick from the hips down. Don't forget about your upper body, right? Don't forget about

[00:17:31] your cervical segment, your neck, your shoulders, all those areas that we still use just because

[00:17:38] we're not walking on them all day. It doesn't mean that they don't need to be addressed with soft

[00:17:43] tissue work and some mobility work and all that kind of stuff. I also think- Oh, sorry,

[00:17:49] go ahead. No, no, it's okay. No, I think the other piece to it too is an active stretch,

[00:17:54] right? People love to passively stretch, but I think an active stretch is a good way to

[00:18:00] activate the muscle group, the antagonist muscle group of what you're stretching.

[00:18:05] So you're more naturally moving through that range of motion versus just passively moving

[00:18:11] that body part through the range of motion. So that's all I'm saying. A lot of times people

[00:18:16] will just hit the static stretching where they hold something for 30 seconds, but if you can

[00:18:20] do more dynamic stretching where you're going through those movements and getting your body

[00:18:25] limber, I think that's better. And especially before a game or something like that, you see

[00:18:30] people just do the static stretching where the thing that's going to be helpful for you is the

[00:18:35] dynamic stretching where you're getting the body moving the way you're going to need it to

[00:18:40] move. So I like that one. Hold a one minute plank. This is number eight. Hold a one minute

[00:18:48] plank in 30 days. I mean, I think this is a great one. I think planks are a great way to

[00:18:56] strengthen your core again in a more functional manner, not the biggest proponent for core

[00:19:03] strengthening that's going to shorten your hip flexors, especially when we're a society that

[00:19:07] sits a lot nowadays and your hip flexors are already in a shortened position. So like crunches and

[00:19:13] sit ups and stuff like that are really hip flexor dominant. So I think a way to

[00:19:18] do that a little bit more functionally is through a plank. The other thing about planks is it's not

[00:19:23] just two arms on the ground and you're just sitting there, right? There are so many different

[00:19:27] plank variations that you can do in so many different ways to work on that, that you can do

[00:19:33] even a body saw. A body saw is a plank variation doing things with bands and resistance and

[00:19:40] changing lines of pull. I think these are great ways to even a side plank. I'm a huge proponent

[00:19:47] for a side plank because that's an inline stability exercise that really focuses on

[00:19:53] our ability to use our core and our hips to functionally support our core, but we don't

[00:20:01] realize how much our core actually supports the rest of our body. Again, I'm a big middle

[00:20:05] out guy. I think your core and hip stability is a great way to support the rest of your anatomy,

[00:20:12] especially your extrinsic anatomy, your limbs, your arms, your legs, all that kind of stuff. So

[00:20:21] huge, huge proponent for planks and it doesn't just have to be a normal plank. It could be

[00:20:28] any kind of variation. Yeah, I think the more variation, the better too. And you're right,

[00:20:32] there are tons of different ones that you can do that hit all different angles of the core. So I like

[00:20:38] that one. Next one, drink two to three liters of water a day for a month. Why a month? This is

[00:20:49] my whole thing. Why a month? This should be part of your day-to-day routine. I think two to

[00:20:54] three liters is also a little vague. We've talked about it before. I tell people

[00:21:02] half your body weight in fluid ounces and then however much you're exercising, you should be adding

[00:21:09] four to six ounces for every 15 minutes of work. So an hour workout should be somewhere between

[00:21:14] 16 and 24 ounces of water extra on top of that half your body weight in fluid ounces to try to

[00:21:22] put some of that water back or some of that fluid that you lost through sweating, sweat

[00:21:26] loss or exercise. So I think the big thing for me was like, ah, it's a month. You're only going to do

[00:21:32] it for a month. It shouldn't be. Yeah, we talk about changing lifestyle and I'll let this as a

[00:21:38] forever thing. You should be in the same... Your body might have a bit of an adjustment period.

[00:21:43] If you're not used to drinking much water and you start sucking down two or three liters,

[00:21:47] you're going to be hitting the restroom a lot. And that's I think the biggest thing I hear

[00:21:53] from people, especially like older clientele that as you get older, you do tend to hit the bathroom a

[00:21:59] little bit more. So I think that has to be a little bit more gradual throughout the day.

[00:22:05] The other thing I tell... If you add electrolytes, it does kind of help to retain some of that water

[00:22:09] a little bit more. So that could be something that helps to reduce the amount of times that you

[00:22:15] have to urinate throughout the day. But the biggest thing is just start somewhere. It

[00:22:22] if you're not even at a quarter of your body weight, start there. Start at a quarter, work your way to

[00:22:27] a third, then go to a half. It should be a progression type of thing. If you go zero to 100,

[00:22:34] you're going to be going to the bathroom all day. You're going to be miserable.

[00:22:37] Just start to slowly progress that over time and you're going to start... The biggest thing is

[00:22:41] you're going to start to realize how much better you feel when you drink water. I think

[00:22:47] half of the reason people feel like garbage sometimes is because they're dehydrated and

[00:22:51] they don't even realize it. And I tell people if you're thirsty, it's already too late. If it's

[00:22:56] thirsty, if you're thirsty, you're already dehydrated. So try to stay on top of it. Don't just drink when

[00:23:01] you're thirsty. We've talked a few times about this. You got to track it. You necessarily have

[00:23:08] to write it down. But if you have a bottle that you use or a Yeti or whatever you drink out of

[00:23:15] and you know it's 32 ounces, you might have to make sure you're filling it three, four times

[00:23:20] a day depending on how many ounces you need. But that's an easy track. You should be able to

[00:23:27] count to four and remember it. And if you forget, have a little extra. Yeah. All right. Next one,

[00:23:33] complete a 5K race in three months. That doesn't mean it takes you three months to run the race,

[00:23:38] but to build up three months out, you're going to have a 5K race.

[00:23:43] I think this is a great one because... And it doesn't just have to be a 5K. I think that's

[00:23:47] the other piece is it could be any sort of fitness related goal. This is something like

[00:23:54] where me and my wife talk about, do we want to do a Spartan race or do we want to do a Tough Mudder

[00:24:00] or just something that's going to kind of light a spark or light a fire on me to give you something

[00:24:06] to train for. And I think once you realize... A lot of the time it has a snowball effect.

[00:24:11] Like once you get that, once you scratch that itch, then it's going to start to kind

[00:24:15] of snowball into other things. And this is for... Think about us. We play in the softball league.

[00:24:24] If you've got a hockey, you know, men's hockey league that you play in that you want to try

[00:24:29] to get in shape for things like that, that you want to set up benchmark and try to work

[00:24:33] toward it. I think that's a great way to do it. And again, it holds you accountable. You

[00:24:37] have this finite date of I need to be where I want to be by this point. And it gives you

[00:24:44] a little bit more of a structure to your training too, which is hugely beneficial.

[00:24:49] Yeah. And there's a monetary incentive too if you have to pay for a race. Like a 5K is not

[00:24:55] that expensive. But if you're jumping into a Spartan race or something like that,

[00:24:58] those are usually a little pricier. But those are also things you do with people.

[00:25:04] A lot of the time you can do it solo. But if you have a group of people who are like,

[00:25:07] all right, we're doing this, you've got that group mentality too where you're pushing

[00:25:11] each other and you're getting each other ready for it. So I think that's a good one.

[00:25:16] I think I said 12 at the beginning. I don't know how I got that number. That was

[00:25:20] number 10. So that was the last one there. But again, these all go back to setting goals.

[00:25:27] You got to look at where you want to be and look at what you have to do to get there,

[00:25:31] keep track of it, have a deadline, have it, you know, a specific time where you want to

[00:25:37] complete this by and share it with people. Tell people what you're trying to do. I mean,

[00:25:41] you don't have to shout it from the rooftops, but let somebody close you know like,

[00:25:45] hey, this is my goal. You want to do it with me or you want to keep me accountable,

[00:25:49] whatever you want to do, but you got to share it. Keep it within that smart goal

[00:25:55] format. And you can even go through if you've never done it before. There's plenty of models

[00:26:00] online that you can look into. You just have to Google it. But you can take the template

[00:26:04] and just, you know, how is it specific? How are you going to measure it? Is it attainable?

[00:26:11] You know, what's the relevancy of it and what's the amount of time, right? So that's where

[00:26:15] you follow that model and it's going to make it so it's tailored to what you are specifically

[00:26:21] looking for. And that's at the end of the day. Who else are you doing that for except for

[00:26:27] yourself, right? Yeah. And maybe it is for someone else, right? For me, my goals are

[00:26:31] to stay active because I want to keep up with my little guy, right? So that's a big thing that

[00:26:36] to me means a lot. And it means that I have to stay active and I have to take care of myself

[00:26:42] to be able to take care of him and do the things that I want to do with him and my family. So

[00:26:47] the end of the day, like that is for me, but it's also for them. And I think that's you

[00:26:52] have to look at your why and what is your why. Yeah, I like that. All right. The next

[00:26:59] section we have, I picked, I don't know if we'll go through all four, but I picked some clips here

[00:27:04] that Tim hasn't seen yet that I don't know play and just get an instant reaction to it.

[00:27:08] This first one is a line from a book my whole school read read a book. Each class read the book,

[00:27:16] we kind of had a big thing about it because there's a lot of mindset stuff in there. And

[00:27:20] the book is called, they mentioned in the quote, it's like the boy, the horse, the fox, and the

[00:27:25] mole, maybe. And there are a lot of one liners in there about mindset and that sort of stuff. So

[00:27:31] I'm going to play this. Let me know what you think about it. The best advice I've ever heard for

[00:27:35] overthinkers is this. It's a quote that has helped me immeasurably. And it's from a book

[00:27:40] called the horse, the boy, the fox and the mole. And one of my favorite quotes out of the

[00:27:45] whole book is a boy and a horse are in the woods. And a boy says to the horse, I can't

[00:27:50] see a way through. And the horse says, can you see your next step? And the boy says, yeah.

[00:27:57] And the horse says, then just take that. All right. Yeah. So that's the end of that one. What

[00:28:07] do you think of that one? I don't think horses can talk. No, I'm just kidding. No, I think

[00:28:13] that's the biggest thing, right is sometimes you're not going to see the forest through

[00:28:17] the trees and you have to kind of trust the process. Right? And to me, it's that's where

[00:28:25] having a good plan in place and having a good outline of where you're trying to go,

[00:28:31] sometimes you're not always going to see it. Sometimes it's going to be the worst workout

[00:28:34] you've ever had, but you showed up. You were there, right? Or the other, it's the same thing,

[00:28:40] you can apply that to daily practices of going to work or getting to your routine is like it's

[00:28:46] never going to be, it's never going to be transparent. Right? And you're going to have to,

[00:28:52] you're going to have to work through some adversity, you're going to have to work through

[00:28:54] some tough time to get where you want to be and just trust the process is the biggest thing there.

[00:29:01] Yep. All right. This next one is, I believe this guy's name is Chris. A negative mind will

[00:29:05] find... Sorry, I started too soon. He, this is talking about mindset, but you can flip this

[00:29:12] into the positive pretty quickly. So here we go. A negative mind will find any way to make the world

[00:29:17] fit his priors. Right? So if you go into a situation, adamant that you are unlovable,

[00:29:23] unwanted, broken, flawed, insufficient, you will manage to warp reality to be able to fit

[00:29:30] what you already believe. Right. Yeah. I mean, I think that one is, that goes back to your

[00:29:42] growth versus fixed mindset. Right? If a fixed mindset is your gut and you will find, you'll

[00:29:48] settle back into that groove of whatever you're looking for and you're going to achieve what

[00:29:53] you think you can achieve good or bad. So I think that's a one where... And I think

[00:30:00] some, a lot of the times when you have that negative mindset, you don't even realize you

[00:30:04] have it. And I think being aware of it is half the battle. So I think just trying to

[00:30:10] make sure that you're trying to work towards that positive outlook and positive affirmation to yourself

[00:30:20] before, your self-talk is where everything starts. So if you're being negative to yourself,

[00:30:25] it's going to continue to head that direction. So you really want to try to work toward being a

[00:30:34] positive outlook type of person, even when it's... You don't think anything could be positive. And I

[00:30:41] think that's a hard thing to do sometimes. But at the same time, it's definitely

[00:30:47] the best for you overall. Yeah. I have a quote up in my class that I just leave there all year.

[00:30:54] And it says, you can complain because roses have thorns or you can be grateful because

[00:31:01] thorn bushes have roses. So you're looking at the same exact thing and it's just what sort of mindset,

[00:31:06] what sort of... How are you going to frame how you see things, your perspective, which we talk a lot

[00:31:10] about. But if you can go in and finding the positives and look at the successes, it's going

[00:31:16] to have a huge impact on your life overall. All right. Here's the third one. And to be

[00:31:24] honest, I don't remember which one this is. So we're just going to see it.

[00:31:27] Dustin texted me one day, poor A-texting me. He's like,

[00:31:30] you can't wait for everything to be okay to live your life.

[00:31:33] Yeah. That was a quick one. You can't wait for every day or everything to be perfect to live your

[00:31:39] life. Yeah. I mean, life goes on even when things are hard. Right? And you're going through...

[00:31:50] Everybody's going through stuff that we don't know about. And I think that is something

[00:31:53] that we've all experienced. And I think it's something where... I need to stop saying, right?

[00:32:00] I say it after every sentence. It hasn't been as bad this week. It hasn't.

[00:32:03] Yeah. Well, it's because I've cognitively tried to say it, not say it. But yeah,

[00:32:09] it's something where... Love Theo Vaughn, by the way. But he's talking about Dustin

[00:32:14] Porrier too. Right? I think. He's on the Rogan show. So it's all those guys.

[00:32:18] So, but at the same time, those are... That is something where you still have to show up.

[00:32:26] You still have to do the work whether you want to or not. And if you don't show up and you don't

[00:32:32] do the work, it's going to be... And this goes back to the you talking about the choose your heart.

[00:32:37] Right? And it's like it's where... The whole thing is what are you trying to do?

[00:32:48] Where are you trying to go? What's going to get you there? And what's going to be in your way?

[00:32:54] Yeah. Sometimes you don't even know what's going to be in obstacle or what's going to be a

[00:32:59] something that's going to open you up to adversity. But adversity is all about how you react

[00:33:04] to it and how you respond. And just showing up is half the battle. And just doing your work,

[00:33:11] putting in the time. And that's where you're going to see the most benefit and the most

[00:33:15] result. Yeah. There was... I talked to a few people this week, potential clients and

[00:33:21] there was a theme. And I don't know what it was about this week where the theme was there. But

[00:33:26] I heard a few different times like things are just really busy right now or life's really hectic.

[00:33:32] And I'd say like, well, how was it two years ago? How was it five years ago? Like,

[00:33:37] it was hectic. It was like, it's always going to be hectic and it's always going to be crazy.

[00:33:42] That's life. It's never like calm and slow and good and at a pace where things are going to be easy

[00:33:51] to make changes. So you have to accept the fact that you're going to have to make certain changes

[00:33:59] and look at things a little bit differently if you want to make the adjustment in your life

[00:34:03] and try and set new goals and achieve new things you haven't yet. You just have to learn

[00:34:09] to adapt to what you need to adapt to. So, all right, here's the last one.

[00:34:16] The more I listen to this, better my life gets. If they don't have what you want,

[00:34:21] don't listen to what they say. There's no greater waste of time than justifying your actions

[00:34:28] to people who have a life you don't want. Yeah, I mean, yes and no, I think. You know,

[00:34:38] I agree. But I think at the same time, that's just putting your, yeah, I mean,

[00:34:48] the biggest thing is don't put your energy into people that are going to be negative toward what

[00:34:52] you're, and I think constructive criticism has its place. And I think people's opinions have their

[00:35:01] place. And I think sometimes if it's a negative opinion, it could be coming from a positive

[00:35:07] place. And I think that's where you need to, that's where surrounding yourself with the people that

[00:35:14] have a similar mindset or a similar outlook to you is important. And also people that have

[00:35:19] high standing goals or high functioning individuals will help you to pull you up

[00:35:26] to where you want to be versus people below you that are trying to drag you down.

[00:35:32] It's all relative and it's all circumstantial too, I think.

[00:35:37] I think a lot of that too comes from like when you go to take, and I'm saying like

[00:35:41] I'm not hearing it now too. You've got to surround the people, well, the people you're

[00:35:49] getting help from should be people who are where you want to get to or people who are on

[00:35:54] the same path that you're trying to take. If your goal is getting in good shape and eating

[00:36:01] healthy and getting enough rest and water and all that, and you're taking advice from somebody

[00:36:06] who doesn't live that life, that advice doesn't really hold as much weight as somebody who's

[00:36:13] been through it before and knows what they're talking about. And that goes with any, like if

[00:36:16] you're taking financial advice from your uncle who's broke and has wasted all their money,

[00:36:22] like maybe that's not the person you should take advice from financially. They love you,

[00:36:27] I'm sure, but maybe not the best people to listen to. So yeah.

[00:36:32] All right, well that brings this episode to an end. Thank you again for showing up. We didn't

[00:36:38] quite get to 10 countries. We're still sitting at seven, but that's all right. Spread the word to

[00:36:43] all your friends all around the globe. Get the questions coming in too. I think that's

[00:36:48] something that we really want to push is questions coming in from listeners and people that have

[00:36:52] some really stuff that is personal to them that maybe we could work through and give some

[00:37:00] opinions on or some advice. Yeah, absolutely. So hop over on the website. There's places to put

[00:37:05] questions in there if you want to talk to us individually about any goals you're going through

[00:37:08] or help with maybe a journey that you got going forward and get in touch with us there.

[00:37:17] But we'll keep coming at you. We'll see you guys next week as well. We appreciate the

[00:37:21] heck out of all of you taking the time to listen. We know that's the most valuable thing

[00:37:24] that you can give. So that's it. Sign it off. Have a great week. Bye.