[00:00:00] of South Africa. Welcome everybody to another episode of the Health Movement podcast. We're
[00:00:08] going to be talking about 10 laws of successful fitness, Derek and two sport collegiate in
[00:00:16] athlete and a certified personal trainer. Tim, I'm a certified athletic trainer, nationally
[00:00:21] registered EMT. And before we get started as always, we are not doctors, so make sure
[00:00:26] we're starting any program training like that. You check with a doctor. And before
[00:00:31] we get going, we are going to start bringing on guests with our next episode. So we're
[00:00:37] starting to plan out certain people that'll hit certain areas of fitness or health
[00:00:41] nutrition minds at those sort of things so that we can bring you all different perspectives
[00:00:47] of all the stuff that we find important and they find important. So stay tuned for that.
[00:00:52] Alright, so today we're going to be talking about 10 laws of successful fitness,
[00:00:57] law number one, the law of consistency and why that is important. Tim. Yeah, I mean, consistency
[00:01:04] is the most important thing for for most things never mind health and fitness but success
[00:01:10] in your career, success in your family life. If you social life, the consistency is really
[00:01:15] the most important piece to to most of those aspects of your life. So if you're taking
[00:01:21] it over to to the health and fitness side, that's a big piece to success for for anything
[00:01:29] that you're doing, whether it's in the gym or your nutrition or hydration, just being
[00:01:34] consistent and trying to get your markers day in and day out, that's one of the most
[00:01:39] important things that you can do. Yeah, and I think a lot of people, one of the pieces
[00:01:44] of consistency they struggle with is they look at the whole thing and like, alright, I
[00:01:48] do this for 90 days and they see it as 90 days and you don't, you do a day one and if
[00:01:54] you can do it for a day, you can do it for two days, you can do it for three days. So you just
[00:01:58] got to be willing to make those sacrifices, if you need to or whatever it happens to
[00:02:05] be but you're not going to see the results you want if you don't have consistency. Yeah,
[00:02:11] I mean, and that's like we were saying it's really is that the and it's a great jumping
[00:02:15] off point, right? I think it's the biggest thing that we can, you don't need doesn't take talent,
[00:02:22] it doesn't take skill to be consistent. And again, that's something that we talked about a lot
[00:02:27] but showing up and being there is has to battle and doing that kind of stuff is really
[00:02:34] the easy stuff that you can do to build your skill to build your talent and those are areas
[00:02:41] to really work on that. It doesn't take, you know, being on time, being consistent,
[00:02:48] being regimented, those are all areas where you look at successful people and those are
[00:02:54] those are traits that they all have. And I think those are things that really
[00:03:01] are a foundational level, foundation level thing that you can do on a daily basis to
[00:03:07] to really build success. Yeah, absolutely. So this is this is one for me. The next one number
[00:03:15] two is an area personally from my end of the spectrum, the injury prevention injury, you know,
[00:03:26] trying to try and prevent injuries and keep people from hurting themselves, the law of progression,
[00:03:31] right? Progression is we're talking about a foundation level. You really need to make sure that
[00:03:37] people that you're working with or if you're starting on a health and fitness training yourself
[00:03:41] and you're not at a novice level, don't want to start out like gangbusters, right? You want
[00:03:48] to start a small progression. And again, if you're new to this, you should find somebody that
[00:03:55] that is going to train you and somebody that can help you and is knowledgeable to start you
[00:04:00] at a act. You're starting point, everybody has a different starting point. And you need someone
[00:04:05] that's going to identify where you are, identify where you want to go to and develop a positive
[00:04:13] plan that's going to get you. So I don't know how you feel about that. But I mean, I think it's
[00:04:18] it's huge. And like you said, if you need somebody who's done it before, you can always hop over
[00:04:25] to healthmovment.us and then fill out that coach and tab that you're looking for any help.
[00:04:29] But it's the progression is huge. You, in a piece of that people miss is they're not tracking
[00:04:36] what they're doing where if you're trying to improve your strength, you need to know, all right,
[00:04:44] I did 10 reps at 135 pounds last week. I'm going to try and hit 11. And then you get to 12. And then
[00:04:52] the progression doesn't necessarily have to be more reps every time. Then you, you increase
[00:04:57] the weight, the resistance you go up to 145 pounds. And then you're only getting six or seven reps.
[00:05:04] But you track that. And like we said in one number one consistency, if you're consistently
[00:05:09] showing up and putting in the effort, you will see progression. But if you're not tracking that
[00:05:15] stuff, it's not going to make any sense. And I do see it also from like an injury in our
[00:05:21] recovery standpoint where I remember one of my many, many injuries had pulled my hamstring.
[00:05:27] And they were checking my range of motion and just working through that and chart charting how
[00:05:35] much better it's gotten over time whereas it's not healed you're upset. But you can see
[00:05:40] all right, I'm getting a lot better. I have more flexibility, I have more mobility with it. So
[00:05:49] things are in to line number three, the law of adaptation. Focus on your body is adapting
[00:05:56] to the demands that you put on it. I'll let you jump on that one. Yeah, I mean this is this one
[00:06:03] works both ways, right? Like it works for somebody that's looking for a change that is is,
[00:06:09] you know, maybe they have been more sedentary and having done as much movement. Well,
[00:06:15] your body is going to adapt. I think this is the other pieces like people want it to adapt
[00:06:19] in a week, right? And that's the other thing of the change isn't overnight but the change
[00:06:28] again coming back to that first law if you're consistent we got Ralph in the background here
[00:06:33] if you can see him. But if you're insistent that's where you're gonna see that change happen
[00:06:40] over time when we were talking about earlier. But the other piece that that is, is it works the
[00:06:45] other way? So if you're active and you've been active and all of a sudden you find yourself
[00:06:50] maybe you switch jobs and you're a little bit more sedentary in your job or, you know,
[00:06:55] you've been less active and more sedentary your body is going to adapt the other way too. So yeah.
[00:07:00] Yeah. And then the other piece is adapting your program, adapting what you're doing to
[00:07:07] A to fit the needs of what your goals are but also the needs of what your body is
[00:07:13] telling you and what your imbalances are and what the areas that you need to work on in these
[00:07:19] are this is something again we've talked about before but you you talk about wanting to
[00:07:27] find find a find an area to get to and looking at all right well if I'm working
[00:07:33] again, people love to work on what they're good at. They want the things that they think they know
[00:07:38] they can do and they're good at. So they're, oh I know I can squat 300 pounds, I'm going to continue
[00:07:44] to work on just my squat where it's like all right well what else you what else aren't you working on?
[00:07:50] Well maybe you're not doing enough mobility or you're not doing enough of working on posterior
[00:07:54] pain lower body posterior pain so you know involving your glute involving your hamstring,
[00:08:00] those kind of areas where things tend to get kind of left by the wayside and those are the areas
[00:08:06] that you really need to hone in on and work on so you a avoid injury but b also see the
[00:08:13] sea the results that you're looking for look at you know looking for the success and how do
[00:08:17] you measure your success those are all those are all important aspects of what you try to do.
[00:08:23] Yeah, you're right on all that stuff mixing up the routine and everything you're going to hit
[00:08:28] plateau's if you consistently exercise the same way and I'm thinking more of along the lines of a
[00:08:35] length goal that you might have if it's always low low rep high weight you're going to plateau
[00:08:42] and it's tough to get through that so your your your body's adapted to that that sort of
[00:08:48] style so you have to switch it up a little bit eight weeks 12 weeks whatever it is and then you go
[00:08:53] back to what you were doing before and you keep forcing your body to adapt to the the stresses that
[00:08:59] you're putting on it and even things like technique and form that doing something like a deadlift
[00:09:07] holding onto the bars is once you get a lot of weight on there it's tough and it comes it gets
[00:09:12] to a point where your grip strength is determining how much load you can put on there whereas if
[00:09:19] you get some wrists rist straps or something like that then then thump them like that that's
[00:09:25] if you get some wrist straps or something like that it's going to allow you to get a little further
[00:09:35] well you need you talk about you talk about getting heavy weight on the bar right and and
[00:09:41] how that's gonna affect your your your losing well this is something where the
[00:09:48] the first rep right your your your rep with weight or heaviest weight that you have on your bar
[00:09:55] should look exactly like how how that movement looks like without the bar or with no on the bar
[00:10:03] it should look exactly the same from that rep to the heaviest rep that you do because if that's not
[00:10:09] the case then you need to break it down and be like all right well what's where is my breakdown
[00:10:15] and a lot of the times that's when you're gonna injure yourself you're good that's
[00:10:20] when you're gonna get hurt is if you're not if you're not having consistency from from no weight to
[00:10:27] full weight right and then yeah those are areas where people really don't really
[00:10:32] understand like you know it should all look the same it should all be the same movement
[00:10:36] and if it's not then you need to back up yeah maybe you can lift 300 pounds but if you're not doing
[00:10:44] correctly you're gonna a create in balances and be you're gonna eventually break something is
[00:10:50] gonna break down a link in that movement chain is gonna break down and you're gonna
[00:10:55] you're gonna end up with an injury of some sort yeah and that kind of I'm gonna introduce
[00:11:03] number four because it leads into it and I'm still in your thunder a little bit but number four
[00:11:07] is the law's specificity where you should be training according to your goals and in thinking about
[00:11:13] that you gotta get ego out of whatever you're doing it looks great to lift a lot of weight you
[00:11:22] know but like you said if if you're training just to to move a number that's not really going
[00:11:30] to help you if you drop the weight if if you focus on all right I'm doing curls now I need to
[00:11:36] engage my bicep I want it you know the full range of motion I want it stretched I want to engage
[00:11:42] my core I want to be in good form and I'm not rocking back I'm not getting my shoulders involved
[00:11:48] into it I'm not using momentum that's a huge thing I mean there are if you want to do negative
[00:11:55] reps then you just want you know you use a little momentum get the weight up but I'm just saying in
[00:12:00] general you want to be focused on training for whatever goal whatever purpose you have yeah you know
[00:12:07] I'll use running as an example and running is something where especially like a distance runner
[00:12:14] you don't see distance runners that really focus on the the strength side of things too often right
[00:12:20] yeah that's an area where there are pieces to that that and you talk about specificity and then we
[00:12:27] also talked about adaptation and adapting what you're doing well runners live here most of the time
[00:12:35] especially distance runners you're running in a straight line well we're still rotational beings right
[00:12:41] we still there's still other points of movement that you need to focus on that are going to help
[00:12:47] you in that in that running still just in that straight plane right that frontal plane and that's where
[00:12:54] it's it's trying to mix up what you're doing and make sure that you're checking all of the
[00:13:03] boxes that you need to to avoid a breakdown and be help your performance and help how you feel at the end of
[00:13:10] the day and I think if you don't you know a lot of people don't really realize the the connection
[00:13:15] between all of these areas right and really making sure that you have a a plan in place to to be able
[00:13:23] to work on those imbalances and work on those those areas of weakness and make sure that you're
[00:13:32] myself realizing why I'm going to the gym and why I'm exercising what outcome I'm looking for
[00:13:39] like yeah when it gets stronger you want to build muscle but I also I know I want to play basketball
[00:13:45] I want to play softball I want to play I want I want to do things I want to be able to
[00:13:50] you know I have my son come play oops with me something like I want to be there so I know
[00:13:56] my workout start with 15 20 minutes of just soft tissue work and that's made a huge difference
[00:14:03] and I know you have a limited amount of time so that kind of cuts into some of the other things
[00:14:09] that I normally would be doing at the gym but I can just adjust my programming so I'm getting
[00:14:15] the same benefits from the strength training but I'm also getting the benefits of that soft tissue work
[00:14:21] and the mobility movement the flexibility movement it's kind of it it's allowing me to do more
[00:14:29] because I'm not getting all those stupid injuries that I used to always get because I wasn't
[00:14:34] well I know I know I've run up Mike Boyle a bunch on this podcast but I think the other thing
[00:14:40] is Mike Boyle has a set of great thing and one of his I don't know if there's a podcast or one
[00:14:45] is little clips online where he talks about soft tissue work and in like foam rolling and mobility
[00:14:52] work and all that stuff and he's got a great rule of thumb that for for any active person you
[00:15:00] should do you should add a mobility day for every decade that you've been alive right so zero to
[00:15:10] probably don't need any mobility days right 10 to 20 one day a week 20 to 30 two days a week 30 to
[00:15:17] 40 three days a week so that's as you get older and as you age and you progress those are areas
[00:15:23] that you need to really focus on and as you get into it you know I'm in my late 30s you're in
[00:15:28] your mid 40s those are times that those are areas that over time you can feel that breakdown
[00:15:33] start to happen right and that's where people say after this age you really start to feel this
[00:15:39] well that's you know that's all yes there is an aging process but that is all subjective like that
[00:15:45] it's all based on individual it's based on what you're doing to counteract those things and again
[00:15:53] we've talked about the other pieces that involved that are involved there that don't you know
[00:15:59] don't necessarily affect you in that workout and that hour that you're not controlling in that
[00:16:05] moment but having effect right that's your diet that's your nutrition that's your flu that's all the
[00:16:11] other things that we've talked about and this kind of leads into the next law which is the the
[00:16:15] recovery law but it's all it's all intertwined it's all it's all connected right so that number
[00:16:21] set will kind of go right into that it's the law of recovery but number five yeah a lot of recovery
[00:16:25] five yes sorry get not to get a little head of ourselves here but that's what I'm going to
[00:16:35] you need to wrap all that in to be able to see that long-term success and this is where you're talking
[00:16:42] about oh yeah you want to play basketball you want to play softball you want to do all these things
[00:16:47] now within this you know you want to play with your kids keep up with your kids now
[00:16:51] well what about keeping up with your grandkids or being there for your grandkids and being there
[00:16:57] when you're 50, 60, 70 years old and being you know you're just talking about that gentleman
[00:17:02] that you played basketball yeah my buddy my buddy Tom was going to be on the show he's a doctor
[00:17:09] in the Harvard Medical Area and he's 75 and he's still playing ball and he is mixing it up with
[00:17:17] every like he's the first one to set a screen and throw some elbows and he's at 75 and I hope in
[00:17:24] 30 years you know half his active is the sky is and he has he never missed a beat
[00:17:30] and that's you know and again that's the aggregate that's the consistency of of your diet
[00:17:36] of your nutrition, of of living a healthy lifestyle all coming to fruition of you know staying
[00:17:42] moving and then also having gold the work towards and where you know having having a
[00:17:48] direction is so important I mean how are you going to know where you want to go if you don't know
[00:17:55] you want to go right again how are you going to end up at it you know at a place that you
[00:18:00] know you want to be if you don't set those goals so having the goal and we've gone you know that
[00:18:05] kind of goes back to last week as well the goal setting stuff but that's so important to what
[00:18:11] you're why what is your why it was you why are we doing this and that everything comes back to that
[00:18:19] it really does and that's it it understanding the importance of recovery is is huge because it allows
[00:18:27] you to continue doing the things that you enjoy doing if you don't give yourself time to recover
[00:18:32] it's not going you're you're gonna get hurt you're gonna have limitations but it also doesn't
[00:18:38] allow you to get stronger because you need that that's when you get stronger is when you allow your
[00:18:43] muscles time to recover and heal up and we've mentioned it a bunch but you know exercise
[00:18:48] resistance training that stuff breaks down the muscle it tears you give a little micro tears and
[00:18:54] it's injuring the muscle and the rest in recovery are allowing that muscle to heal up just a
[00:19:00] little bit stronger each time so law recovery is big and the next next piece
[00:19:08] law of nutrition kind of helps with the recovery piece too allowing your body to heal the way it needs
[00:19:14] to we've talked about this a ton the 80 20 rule 85 15 whatever you feel comfortable doing
[00:19:21] you can't outwork a terrible diet you really can't you can in depending on age you could
[00:19:28] probably get away with things a little more when you're younger but I when I hear people talk
[00:19:34] about you know I'm older now I can't do that stuff it just it sounds like such an excuse to me
[00:19:39] you can you just have to figure out how to adapt and what you need to do differently
[00:19:44] at this stage in your life which may sound difficult but if you are always doing that it's
[00:19:52] just part of your lifestyle now you're just aware of what you need to do but that also goes to mindset
[00:19:57] right you talking about somebody that says I want untold or I'm too you know I can't do this or I can't
[00:20:03] do that and then it's like all right well that's that's because you have free determines to yourself
[00:20:09] that you can't do that and this is where you know I hate when people go and and I've gotten
[00:20:15] this a lot especially work when I worked in more of a critical general population setting
[00:20:19] I would get all the doctor told me I'm never going to do this you know XYZ again right I'm never
[00:20:25] going to run again I'm never going to you know maybe wishing within a guideline or within a
[00:20:32] parameter but those are those are things that I hate that blanket statement I hate that
[00:20:40] oh you're never going to do this again because I'm borrowing like catastrophic injury those are
[00:20:48] things that even in I've seen people that have had catastrophic injuries
[00:20:53] return to be able to do those things right and I think that these are these are areas where
[00:20:58] those people you know there's normal people I was just telling you about one of my clients that
[00:21:03] I had from one of my previous settings that had a severely severely traumatizing knee injury
[00:21:12] and she worked her butt off to get back to where she you know she's able she was an active person
[00:21:18] she was able to get back to you know she still fought through setbacks and fought through
[00:21:25] aches and pains and in some you know some hard stuff but she worked her butt off to get back
[00:21:31] to you know to be able to the point where she could
[00:21:35] aid keep up with her kids but also surpassed her goals of you know she wanted she wanted
[00:21:40] to to get to be able to where she could do the things that she loved again and and she was able
[00:21:45] to get back to that point and it's you know it's a lot of it comes back to your mindset
[00:21:51] and you're out with and and how you how you go about your day-to-day routine and push through things
[00:21:59] and the biggest the biggest thing with adversity is how you react to it right how you respond
[00:22:09] and what's your can you persevere can you be resilient and that that goes for injuries
[00:22:15] that goes for you know things you know mental health things social things like
[00:22:21] those are all you know that that principle can be can be transferred to any any aspect of your life
[00:22:29] and it's not easy like going through that stuff isn't easy like people have a hard time with
[00:22:35] things and you can't you know and again everybody has everybody's had a different starting point
[00:22:41] well physically mentally you know wherever they are in their in their life and that's it that's
[00:22:47] the biggest key is what is your outlook do you feel like you can change it through hard work
[00:22:52] and what does that work look like and and start to map it out and again if you don't have a plan
[00:22:57] if you don't have things written out and goals written out it's gonna it's gonna be an uphill
[00:23:02] yeah and I feel like we're going on a little tangent here I don't even know which law the
[00:23:08] this applies to but I like what you're saying and I think one of the the mindset piece will just
[00:23:13] add in like a law 6.5 you can't have crappy mindset well that's it that's part of you know
[00:23:20] the new channel I know kind of wrapped into the app with the next one is you know it kind of wraps
[00:23:26] into seven is the law of accountability that's kind of where we're going with yeah with that stuff a
[00:23:31] little bit too is tracking you know tracking your things keeping yourself accountable having someone
[00:23:37] that's gonna keep you accountable right I think you do a great job of keeping me accountable for
[00:23:42] things on the podcast right these are these are things that you know it takes a village to do these
[00:23:49] things sometimes you not alone create a support system for yourself and surround yourself with people
[00:23:55] that are motivated that are that are where you want to be not yeah well that are you know doing
[00:24:03] things that you don't really that don't align with your goals you don't align with who you are as a
[00:24:07] person and I think that can be hard for people too you know it's it's something that you
[00:24:13] a long time to try to figure out too you know and it's it's hard it's definitely is and I think like
[00:24:18] said having that person or somebody on your side who is willing I you know you have a true friend
[00:24:27] when they're willing to call you out on stuff that isn't easy to say and they know it's probably
[00:24:33] gonna upset you but those are the people you need you're like you need somebody who's going to
[00:24:39] call you out when you're not putting in the effort you say you're putting in in terms of achieving
[00:24:45] some sort of goal it it helps in everybody needs that sometimes we all need to kick in the
[00:24:52] pants it it's not always fun to hear but afterwards like you know at your right I need that like
[00:24:58] I'm not doing what I need to do or I fell off a little bit we all have our moments and I think the
[00:25:05] other piece of that is personal accountability too right I do have a tendency to not hold themselves
[00:25:11] and I know that's you know again I'm a an offender of this myself right no he's talking to his
[00:25:24] dog right now just say you know chew it on my couch that's not good so he's being highly
[00:25:29] accountable that's not allowed don't chew on the couch Ralph he's right sorry no you're good we're leaving
[00:25:37] that into it's out of the house to make any sense but yeah the accountability piece is going to be
[00:25:45] huge and one thing you would said and and sometimes next as I talk over you I didn't want to do that
[00:25:51] but it's the mindset where I can't do that or I'm too old or there are so many people who have
[00:25:58] already done it before like if you if you can even find one person who is done it you know it's possible
[00:26:04] so that whole I'm too old or I can't do it because I'm in my 50s or 60s or whatever
[00:26:09] that's not a reason there might be a legit reason why you might not be able to do something but
[00:26:15] I don't like that one so number seven was the law of accountability number eight the law of
[00:26:22] balance this one I think is super important that can get missed in lost as life gets a little crazy
[00:26:30] as it always is personally this is one that I'm fighting with right now on my end you know I think
[00:26:39] it's hard when you're working full time and right now I'm in the midst of working a little extra
[00:26:45] and we're going to Disney next month so I'm trying to make a little extra money there you know so it's
[00:26:50] yeah and then what gets lost is like all right well sometimes I can fall off the wagon as far as
[00:26:57] being active and not being as active we got a ton of youth sports and a lot of activities from my
[00:27:02] son going on right now so it trying to find the balance of of all of that is is super difficult and I
[00:27:09] think one area where I could be better is is mapping that out a little bit more scheduling it out a
[00:27:15] little bit better and and trying to find a balance between my job, my personal life, my family life
[00:27:24] and then also what we've got going on with the podcast right so it's trying to find a good
[00:27:29] help you balance and be able to give all of those things the my attention the level of attention that
[00:27:36] it deserves for me and you know I think some of that is it goes back to routine in trying to
[00:27:44] develop a routine which can be hard you know I come from a background where my schedule used to be
[00:27:54] consistent routine so for me it was it was easy to fall off the wagon and easy to make that excuse of
[00:28:01] you know I just got too much going on right now and I will tell you the biggest thing I hear from people
[00:28:07] I know I've said this before it's I don't have it fine and it's it is the number one thing that
[00:28:13] people use as I don't want to say an excuse but they use as a barrier to and you're not just fitness and
[00:28:20] societal lot of things everything yeah I I grew that 100% that's what I hear from people like why
[00:28:25] why haven't why don't you think you've achieved this goal or what's in standing in your way time is
[00:28:30] I will say 95% of people will say that's one of the factors sorry didn't you cut you off again no no you
[00:28:38] you nailed you nailed and I think and that's and I think that's what you'll hear from most people is
[00:28:45] especially like someone in in our positions because you don't have to be a parent for this kind of thing
[00:28:51] but people who are parents like those are that's a thing where I understand and I sympathize with
[00:28:58] yeah but it's something that you just got to you've got to work a right thing you got to not
[00:29:03] going away you know yeah it is exactly exactly you look at your day and you kind of break down
[00:29:12] where you have time to to make different decisions about what you can do you have to sleep
[00:29:18] and you should be getting I would say minimum seven hours I know that's not always possible every day
[00:29:24] but seven hours at least you was 17 hours in the day and you probably have to work
[00:29:29] eight nine ten of those hours so then you're left with I don't know 10 seven whatever it happens
[00:29:35] we are over the long your work day is you got to eat you have practice you got to game you got something
[00:29:41] for the kids you have an extra meeting so you've got to figure out how much time you have left to
[00:29:46] do the things you want to do and then prioritize what's most important you don't want to schedule
[00:29:52] every minute of your day you know you kind of want to live a little bit but you should know like
[00:29:57] all right I have I have to work today there's a game afterwards and then I have a meeting whatever
[00:30:03] and I'm not getting home till 9 30 alright well I'm going to bed early and I'm going to get up early
[00:30:09] and I'm going to you know go for a walk or go for a bike ride or whatever it happens to be but
[00:30:14] you know you got to plan ahead a little bit but I think this you know this brings us to the
[00:30:22] ninth law which for me is 100% you know this this is something that this goes beyond just being patient
[00:30:29] with with what you're seeing as far as you're changing your goals but I think for me it's you know
[00:30:35] I've learned a lot of areas this is where being a parent has really challenged me and helped me
[00:30:42] I go back yeah we just had a flag football this morning and it was truly a test in patients right
[00:30:47] and I think patience is that you need to be able to learn how to step back and really
[00:30:57] step out of a moment and be able to say hey this is this is what I'm doing wrong
[00:31:03] this is something that I need to be able to recognize that I'm doing it wrong
[00:31:08] how do I change that and it's hard to do in the moment it's hard to do when you're maybe
[00:31:13] you're in a you know a conflict or you're in some sort of you're in some sort of problem area
[00:31:21] issue and you need to be able to say hey I need to I need to step away from this and re-evaluate
[00:31:27] and in the moment is so hard to do for me and I'm sure it's it's it's hard to wait for all
[00:31:34] of everybody and and I think I can learn from a lot of a lot of different scenarios as far
[00:31:44] as patients go and and again I know it's the same for other people but I'm just speaking to my
[00:31:49] personal you know my personal experience that's an area where and this goes back to
[00:31:57] my fitness journey and how I started and you know I was always a heavier set kid I've always
[00:32:04] you know I've always had a little extra meat on the bone and you know I always love food so it's like
[00:32:10] it's a I've had to have my own you know my own evaluation of what I want and what I want to do
[00:32:22] and my biggest thing was I always wanted I wanted to go for a week I wanted to go for 10 days
[00:32:28] I wanted to go for two weeks and start to see a difference well that's that's not the case
[00:32:32] you won't you see your change you see your change at six eight ten twelve weeks of consistent work
[00:32:40] of consistent with your nutrition you know we're talking about you know you've mentioned
[00:32:45] weight loss a few times you know for for me it's a lot of people will be like oh well I work out
[00:32:50] and I exercise and I still don't lose the weight well it's like all right well you need to take a
[00:32:54] deeper dive into what you're eating what you're putting in your body and and nine times out of ten
[00:33:01] that's going to be where you make you see your change you see your difference and it also takes time
[00:33:07] and it takes time changing at every brought up the adaptation earlier it takes time for that
[00:33:12] adaptation to take hold and you need to be patient and consistent and trust that your
[00:33:19] plan in place is going to is going to make the difference and that's that's the biggest key for
[00:33:27] for any successes is just having patients in trusting the process yeah I've spoken with a
[00:33:34] few people clients that one specifically I'm thinking of they originally said you know the last
[00:33:43] program they had done with somebody they had lost 40 pounds and about a month and a half and they were
[00:33:48] sight and I'm like well okay that's great like well why you're hopping back on the call and they
[00:33:54] said like well because I gained it all back and like yeah well it's not surprising if you're doing
[00:34:00] a rush job of something if you want to lose 40 50 pounds like that takes time to do it right
[00:34:08] you need to make adjustments you should your goal max should be like two pounds a week
[00:34:14] which doesn't sound like a huge number but again if you're patient you do it over time
[00:34:19] if you're losing one or two pounds a week to lose 50 pounds in a year and then how does that
[00:34:25] feel like maybe your your 33 34 or would you want to say all right at 35 I'm going to be 50
[00:34:33] pounds less I'm going to be in better shape I'm going to feel better I'm going to my energy is
[00:34:37] going to be better cognitively I'm going to be better like yeah you want it today or tomorrow but
[00:34:43] that's not realistic and it's not attainable safely so the patient pieces huge you've got to
[00:34:51] have a good plan set up and you've got to know going in like all right this is this is what I
[00:34:56] expect and it's not a linear progression in terms of weight loss like you're going to have great
[00:35:01] weeks and usually when you start off you drop more because you're you're watching what you eat
[00:35:06] you're better with your your caloric intake but you're also exercising more than you probably
[00:35:12] would or differently so there's more calories burned throughout the course of the day but it's
[00:35:18] it's just something where you've got to be patient you've got to know that's the process and if someone's
[00:35:24] telling you can lose 50 pounds in a month that that's not good that's good for you it's not what
[00:35:31] you want it's not stable and it's really not healthy no no it's not and you're not going to keep it
[00:35:36] off and again that's you're just looking at a number if your why as you want the scale to say
[00:35:42] a certain number that's easy like you know and that's the whole thing is the patient's piece is
[00:35:49] everybody wants a magic pill and everybody wants the the instinct quick fix and that's just not how
[00:35:55] that's not how any of this works no no and I don't want to get a deep going to a deep dive
[00:36:02] of of using medicines and stuff to lose weight you know curve apistar appetites or presence
[00:36:08] things like that and again there are always circumstances that might call for that sort of thing
[00:36:15] but if you're relying on some outside influence to to control what you're eating or to lose the
[00:36:23] weight that way the second you remove that influence it all comes back you have to learn how to
[00:36:30] kind of go through the process on your own and that's the accountability piece we talked about
[00:36:35] setting up a plan that's being patient so and all of this kind of leads us into the last one
[00:36:42] and I honestly I think this is the most important one the law of enjoyment you got to be enjoying yourself
[00:36:49] if you're miserable but you're in great shape what's the point like you've you've got to find a way to
[00:36:56] become healthier eat healthier but enjoy the process and the things that you're doing otherwise it's never
[00:37:04] and that comes back to the the the number eight law right is the balance right is is find that
[00:37:10] balance of of being active staying active but also finding the things that you really enjoy right so
[00:37:17] if it's you know if it's golfing you can maybe you maybe you carry instead of walk or I mean
[00:37:32] I don't really enjoy it well start with walking start with going on walks and then increase your
[00:37:38] pace increase your distance and then work on some you know work work on some strength you know resistance
[00:37:45] training and stay within the range of where you're comfortable and don't that pain and try to
[00:37:50] progress from there right and it's where all of these kind of wrap in together and it all ends up with
[00:37:56] you know if you're not if you're not happy doing it you're not having a good time doing it then
[00:38:02] you're going to be miserable and so it's just fine find what makes you be don't stick within you know
[00:38:08] stick within your comfort zone to a degree but then try to push yourself slowly out of that comfort zone
[00:38:16] and try to find you know nothing nothing good happens in your comfort zone right nothing no progression
[00:38:22] nope never learn if you're doing what you already know how to do so it's you know push yourself
[00:38:28] out of your comfort zone whether it's sign up for that five k you're you know I want to join the
[00:38:33] pickleball league or you know find find what makes you happy and what's going to keep you moving
[00:38:38] and then you know build off of that and then create your goals off of it alright well I want to
[00:38:44] do these things like you said I want to play basketball I want to play softball I want to play
[00:38:49] pickleball or any of these other things like those are spots where you all right well how do I keep
[00:38:54] doing how do I get better right you practice it you have to work on in balances you have to stay fit
[00:39:02] outside of those those individual things that are going to it's going to help you to keep playing
[00:39:07] as long as you can and feel as best you can yeah and the goal is to enjoy life you know it
[00:39:16] there's obviously stuff there's you got to work you gotta do other things but you want to be
[00:39:22] able to enjoy what you're eating you don't want to look at a bowl of plain chicken broccoli and
[00:39:27] rice for every single meal and think that's what you need to do and it's not like you got to find
[00:39:33] the enjoyment piece and then that's where the consistency comes in and is staying patient there
[00:39:40] it's a lot easier to be patient if you're if you're happy and enjoying what you're doing and I
[00:39:46] I know we talk weight loss sometimes on here and I don't want don't want that to come across
[00:39:51] as you should be at a certain weight for any other reason then you want to be as healthy as
[00:39:57] you possibly can you want to feel as good as you possibly can you want to sleep well you want
[00:40:01] to be able to to think clearly one of the women I worked with her daughter was getting married
[00:40:08] and as the wedding got closer her parents came to stay in like the last week or two it was just
[00:40:16] really tough staying consistent she's like I just can't do it and she's like but I know I can do
[00:40:20] once the wedding stands out I got this two week period and it was funny because she told me
[00:40:26] I shouldn't put weight back on her anything like that but it was more of the eating she's like
[00:40:30] Derek I can't think as clearly as I had been at work and it was these little things you don't even
[00:40:36] realize are all associated with your nutrition and your fitness level and everything so it's
[00:40:44] it's life is much more enjoyable when all those things are going the right way yeah and this is
[00:40:51] where you know I brought up to you earlier means is I've got someone in my life that's close to me
[00:40:56] my family that was kind of told then they had early onset osteoporosis not early onset but like
[00:41:07] early stages of osteoporosis right and my suggestion to them was well and we know if you research
[00:41:17] that resistance training is like the number one thing that you can do to counterbalance or to
[00:41:25] to stay off osteoporosis and you know working on bone density in all those things and this
[00:41:33] person joins a gym, got a trainer someone that they were comfortable with someone that they
[00:41:41] in a place that they were comfortable and and sell like fit them has been working for almost a
[00:41:48] year with a trainer with you know doing resistance training also you know being consistent
[00:41:55] and went back two weeks ago to their doctor and the bone density test came back that the markers
[00:42:01] stayed at the exact level that they were previously so there was no no the generation of that
[00:42:07] bone, no no lessening of that bone density which shows you that like it makes it so
[00:42:16] these things are are possible you just have to commit and you just have to trust that
[00:42:21] find a find people that can help you and are looking out for your best interest yeah and then
[00:42:29] trust that you have the right plan in place that's going to get you to the goal where you want to
[00:42:35] and I think that's the biggest thing is finding finding people who are willing to help in
[00:42:40] are there to just help not to grow their brand or grow their business or anything like that
[00:42:46] is you need to find the helpers Mr. Rodgers said right look look for the helpers
[00:42:52] good Mr. Rodgers reference and there's many times as we can you know and a guy the guy
[00:42:59] had something right so you know that's that's the biggest thing is is find it find a good
[00:43:06] support system and create your tribe create your village and if you surround yourself with the
[00:43:11] correct people you're going to get to where you want to go yeah that's all and one of the coolest
[00:43:16] things about that if you start that journey other people hop on to the ones that that your
[00:43:23] closest will take care about you they see the progress you're making then I like oh I can do that too
[00:43:29] I you know and it's then we're all just a little bit healthier a little bit happier and I think
[00:43:35] that's kind of where we want to get to anyway so it's it's it's important it's important to
[00:43:40] not to get to to mushy out there but it's you know at the end of the day we all want to we want
[00:43:46] to be around the people we love and and take it's good to care them as we can so you got to take
[00:43:51] care of ourselves as well great alright that kind of brings us to the end of our show today I would
[00:43:58] like to thank everybody who's been downloading and listening were into eight countries now
[00:44:03] which still blows my mind I don't know how people are finding us but it's really pretty cool
[00:44:09] and we appreciate the heck out of everybody taking the time to to download and listen we're
[00:44:15] going to start getting some guests on with us next episode when we get that going for next week fingers crossed
[00:44:23] and that's it so hop over to help move them in dot u.s you can find out how to contact us on there
[00:44:29] all that episodes YouTube channel all that stuff is is linked through there other than that I hope
[00:44:36] you all have a great day and a great week everyone see you next week yes