023 - The Health Movement Podcast - New Year's Edition - Resolutions - Goal Setting

[00:00:00] Hello everybody and welcome to another episode of the Health Movement Podcast. If you're listening to the audio version and want to jump over to the YouTube channel after you finish this, you certainly can. It's the Health Movement Podcast on YouTube. Without any further ado, enjoy the show.

[00:00:21] Hello everybody and welcome back to another episode of the Health Movement Podcast. This is episode number 23. It's going to be our New Year's episode. I'm Derek. I am a certified personal trainer, a teacher of over 20 years with me as always is...

[00:00:39] I'm Tim. I'm a certified athletic trainer, National Registered EMT and a wellness...

[00:00:45] And today we thought we would jump into New Year's resolutions. But beforehand, just a couple things. Number one, if you're listening to this, hop over to the YouTube channel. It's Health Movement Podcast on YouTube.

[00:00:59] Also, if you go to our website, healthmovement.us, and this will all be in the show notes, you can sign up to our newsletter there. We give out a weekly newsletter that's got some free stuff in there, some insights from past guests.

[00:01:13] It's a little blurb about what's going on in this show. And one other thing, we're just looking to spread the word on this show. So if you like what you're doing here, we would really appreciate it if you could send it on to just one other person that you think would enjoy what we're doing here.

[00:01:28] So without any further ado, let's jump right into it. Tim, thoughts on New Year's resolutions?

[00:01:35] You know, I think these are the kind of things that it's a lot of the times a goal that somebody knows that they have to improve on or they...

[00:01:46] Maybe not even a goal, just a habit or a lifestyle pickup that they know that they have to change, that they wait until a certain set date.

[00:01:56] And then, you know, I think a lot of the times it's these type of things lack follow through, right? And I think that's where people need to focus on these things prior to the beginning of the year and try to change habits slowly over time instead of abruptly on one day being like, I'm going to change this on one day.

[00:02:21] And, you know, it's kind of like the, you know, you hear people give up like sober October or, you know, the dry January thing.

[00:02:30] I think sometimes you, you know, they don't necessarily make it all the way to the end and they're not able to make those changes how they want to.

[00:02:41] So I think that's the big thing is if you're thinking about this before January 1st, start the small incremental changes prior to that.

[00:02:49] And it's not as difficult going, you know, as it is going zero to 100. I don't know how you feel.

[00:02:58] Yeah, no, I agree. If you're at the point where you know there's something you want to improve on, don't wait till January 1st.

[00:03:07] I think it's good. It can be a good wake up call for people if they if they haven't started something and be like, all right, I got to do it.

[00:03:15] But I forget the exact statistic, but it's a ridiculous number of people who join a gym January 1st because they're going to, quote, get in shape that quit or stop going after two weeks.

[00:03:29] And they, you know, the gym membership usually stays on the credit card for the rest of the year because they're like, oh, I'll get back to it.

[00:03:36] I'll get back to it. But it's that, you know, everyone's good for the initial two weeks.

[00:03:41] You know, it's that consistency thing we talk about. That's the most difficult to to continually do it over and over.

[00:03:48] But that's the only way you're going to see growth or improvement or change is if you you have a plan in place to to stick with that for more than just two weeks.

[00:03:58] Yeah, you know, I was talking to a client at work just this week, actually.

[00:04:04] And we were talking about, you know, he was talking about his cigarette usage and, you know, he was like, no, you know, I need to quit.

[00:04:13] He was like a couple more days, though. And I was like, well, what do you mean a couple more days?

[00:04:17] And he was like, well, January 1st, quit. And that's exactly what I said to him.

[00:04:22] I was like, well, how many how many do you smoke a day? Right.

[00:04:26] And he was like, you know, I think he said over a pack a day, over 20 cigarettes a day.

[00:04:31] So like that's I was like, well, you know, you're not going to be able to just go zero to, you know, just cut completely cut it off.

[00:04:40] Why don't you try to mitigate how many you're having a day?

[00:04:43] If you're having 20 a day right now, maybe tomorrow you have 15 for the next couple of days, you just have 15.

[00:04:49] And then, you know, the week leading up to it, you know, after Christmas, you do you do 10 and a day and just try to spread them out throughout the day versus chain smoking them through the day.

[00:05:02] And, you know, we just kind of had that little bit of a discussion.

[00:05:05] I think the biggest thing is getting into the.

[00:05:10] The motivation factors of of why are you doing this right?

[00:05:16] Some of it is at least setting the goal in in making the resolution is.

[00:05:26] Acknowledging that there is there is an issue or there is something that you need to work on.

[00:05:31] I think that is a big takeaway from these things.

[00:05:35] And if you're working, you know, if you're a if you're a coach or somebody that trains with with people and they're you know, they're they're bringing this goal to you.

[00:05:46] That's that's a huge step.

[00:05:47] So the biggest thing is, is trying to prop them up and help them as much as you can to try to achieve what they need to do and giving them actionable steps and things to be able to lead into what they want to, you know, what they want to actually achieve and get out of of what they're, you know, the goal that they're setting or the resolution they're making.

[00:06:09] You know, I think, I don't know.

[00:06:12] Is this something you practice that you do, Derek?

[00:06:15] Is this something that you try to instill on a yearly basis?

[00:06:18] Like, have you ever made resolutions and follow through with them?

[00:06:22] I don't do New Year's resolutions.

[00:06:26] I if I realize there's something that I want to improve on, I try to start that day or, you know, maybe it'll be like, all right, I want I want to go to Dairy Queen.

[00:06:36] So I'm going to do this and then, you know, starting tomorrow morning, I'm starting clean and fresh.

[00:06:41] But usually if it if it's something I know needs to be changed, then I I I try to do it right away.

[00:06:49] And I'm not perfect.

[00:06:50] Like, I'll try it and sometimes it won't work.

[00:06:53] And, you know, you revisit it, you figure out what went right, what went wrong, and you continue to do it.

[00:06:59] But just going back to to the guy at work, you were talking about I had to look this up.

[00:07:03] I'm not a smoker, so I have no idea.

[00:07:06] The cost of a pack of cigarettes.

[00:07:09] But obviously there's the health, the health piece of that, that that's a motivating factor you want.

[00:07:14] But cigarettes, I'm looking up.

[00:07:16] It's like eight bucks for a pack of cigarettes.

[00:07:19] And this it depends.

[00:07:20] It all depends on your state.

[00:07:21] But Massachusetts, where we live, it's I know it's, you know, a pack of Marlboro Reds, I'm pretty fair, is like over ten dollars, which is insane.

[00:07:29] You're right.

[00:07:29] I just looked it up.

[00:07:30] It's eleven eleven in Massachusetts.

[00:07:32] Eleven dollars, eleven cents.

[00:07:34] You're like.

[00:07:36] How many hours do you have to work to fuel that habit of yours for a week?

[00:07:40] You know, you're spending eighty bucks a week on cigarettes.

[00:07:45] You know, that that adds up.

[00:07:47] That's four grand a year.

[00:07:48] That's more than four thousand dollars a year.

[00:07:51] So there are a lot of obvious reasons.

[00:07:53] It just made me think the woman I was speaking to who had an addiction to monsters and she was going through about eight a day and she was stressed because she had to work multiple jobs.

[00:08:07] I'm like, you realize how much you're spending a day on monsters, right?

[00:08:10] Like if that's a stressor for you, we cut back on the post and, you know, you wouldn't have to work the number of hours because she she was missing time with her kids and things that she didn't want to miss.

[00:08:21] And it's you know, you've got to see how those those decisions affect more aspects of your life than just, you know, just health.

[00:08:31] But it's obviously causing stress.

[00:08:33] Yes, it's a financial hardship.

[00:08:35] And so there's so many reasons that tie into that.

[00:08:39] But I think in terms of setting these goals, I was I I see the value in it.

[00:08:46] It's incredibly value.

[00:08:47] There's a statistic that people who set goals properly or it was like forty two percent more likely to achieve them than those that just go about it willy nilly.

[00:08:58] I'm not sure if that's a cool phrase to say anymore.

[00:09:01] Willy nilly.

[00:09:02] Awesome.

[00:09:03] Shooting shooting from the hip, you know.

[00:09:05] Yeah.

[00:09:05] Shooting from the hip.

[00:09:06] That sounds a little cooler.

[00:09:08] But so there were there were five five steps really that that this individual and I wish I remember the guy's name to give him credit.

[00:09:16] Maybe I'll try to find it and throw it in the show notes so you can you can watch the YouTube on them.

[00:09:21] But the very first thing in most people don't do this is to write down your goals like you physically write them down and you have a place where you're like,

[00:09:32] all right, this is what I want to achieve.

[00:09:34] And you can't write down 15 things.

[00:09:36] It's overwhelming and you can't focus enough on anyone.

[00:09:39] But I guess the sweet spot is three to four.

[00:09:43] If you can focus on that, then then it's good.

[00:09:47] You got to write them down.

[00:09:49] And then I'll just hit the second one and we'll cover the other ones after.

[00:09:55] But you got to look at them.

[00:09:57] Like if you write down goals and you put them in the top drawer of your desk and you never look at them again, that you're not going to achieve them.

[00:10:04] Like you need to you need to be focused on them.

[00:10:08] If it's something that's important, something that you realize you need to make a change, whether you want a new job, you want to earn more money, you want to you want to move or you want to get healthier.

[00:10:16] You want to be a better father or a husband or wife or whatever it happens to be.

[00:10:20] You got to write that down and you got to you got to keep it in your view and your view so you can so you can work up.

[00:10:29] Yeah, I think I think another piece to that is do your research.

[00:10:34] You know, if you want something bad enough, you got to know how to get it.

[00:10:39] You got to know the people that are successful in doing what you want to do or whatever it is.

[00:10:45] And then you need to find a way to to make that make those things into actionable steps.

[00:10:53] And, you know, I we're on the verge of me being able to talk about this, but I've recently gone through this myself.

[00:11:02] Right. And I think this is something that I've I'm about to have a major change in my life that.

[00:11:12] You know, I've been working towards for probably the better part of 18 months that, you know, it's really taken me to a point that it's.

[00:11:20] The way that I went about it is I was obsessive about it.

[00:11:24] I I learned the ins and outs of of.

[00:11:29] How do I try to break into this?

[00:11:32] How do I create a support system of people that I can talk to that have neat knowledge and experience?

[00:11:40] I.

[00:11:42] Planned out, you know, I like you said, I wrote it out, planned out like what I need to do.

[00:11:46] What do I you know, what what is it that I can do to make myself, you know, into this, you know, into the person that I want to be to get to this point?

[00:11:57] And I recently had kind of everything come together.

[00:12:00] And it's you know, it's something that I'm still not where I need to be or want to be.

[00:12:05] But it's a it's a start.

[00:12:07] And it's it's also something that it's also a momentum type of thing at the snowball effect where it turns into.

[00:12:18] A larger motivator for myself, and this is something, you know, we've talked about recently where I've really been more motivated over the last three months.

[00:12:26] I think this this podcast has helped, certainly.

[00:12:29] But a lot of what the other the other stuff that I've got going on is a big motivator where.

[00:12:36] It it starts to turn into not as daunting of a task, I think, is the big thing is sometimes you look at these things and you're like, how am I ever sorry about that?

[00:12:48] But you're good.

[00:12:49] But, you know, it's like, how am I supposed to.

[00:12:53] Like, how am I supposed to get to this point?

[00:12:55] Like, it looks like a it looks like it's this mountain of a task.

[00:13:01] Well, you got to you got to get through layers of it and you got to feel it back.

[00:13:05] And you you know, it's how people climb Everest.

[00:13:08] Right.

[00:13:08] They have your base camp and then you camp all the way up the mountain.

[00:13:12] Right.

[00:13:12] So you got to make it to the next the next camping stage to be able to achieve that goal.

[00:13:17] And once you get to the the next the next camp site, well, you're a little bit closer to the top.

[00:13:24] Right.

[00:13:25] And it's it's kind of how it's kind of how you're going.

[00:13:27] You know what I mean?

[00:13:28] What would you do?

[00:13:29] There was just a thumbs up that popped up by your face.

[00:13:33] I don't know.

[00:13:34] Did you see that?

[00:13:35] No, it must be the hands thing because that happened the other day, didn't it?

[00:13:38] Like I.

[00:13:39] Yeah, I don't know.

[00:13:40] It just it jumped up.

[00:13:42] Sorry, it threw me off.

[00:13:42] And I like I I keep wanting to talk about this this thing that you're referring to that we're not going to completely mention.

[00:13:51] But it's been killing me, Tim.

[00:13:52] Like I know you're more excited than I am.

[00:13:56] I get that.

[00:13:57] But I'm very, very excited for you.

[00:13:59] Like this is this.

[00:14:00] And that's.

[00:14:02] And but that's the thing.

[00:14:03] I appreciate that.

[00:14:04] And the thing is, is like I have I have.

[00:14:10] Worked to this to a point and gotten.

[00:14:14] And the other piece is like I've worked my butt off to get here.

[00:14:18] And it's it's not even the start.

[00:14:21] Right.

[00:14:21] And it's not even the challenging part isn't even.

[00:14:24] And, you know, that was the easy part to get to where I am right now.

[00:14:28] And that's like.

[00:14:29] And the thing is, is that's how I'm looking at it.

[00:14:31] And that's my mindset.

[00:14:33] And that's that's how I'm setting myself up for success, because I know I have to put in the work.

[00:14:39] I know I have to I have to work my tail off to learn these things and do these things.

[00:14:45] And it's a it's a completely different thing for me.

[00:14:50] And it's a change in in my lifestyle and in my my habits.

[00:14:55] And, you know, it's it's a it's a big thing to to look at.

[00:15:00] And again, like I'm still looking at it like I have a lot to learn and I'm going to be in a place where it's I'm the I'm the the low man on the totem pole.

[00:15:15] And that's that's a hard place, especially for somebody like myself, where I've worked my my butt off to to gain the knowledge and gain the.

[00:15:25] You know, the I've I've worked to be where I am professionally.

[00:15:30] And it's hard to roll that back a little bit when you've been in a position of leadership and you, you know, you've been in these type of roles where now all of a sudden you're the you're the the person that doesn't know anything.

[00:15:44] That's a that's a tough place to be.

[00:15:46] But it's also for me, it's it's a growth opportunity.

[00:15:51] It's something where.

[00:15:54] Not just as a professional, but as a person and and to find something out about myself, that's a lot of this is.

[00:16:04] What it's what I why I'm doing it, you know what I mean?

[00:16:07] It's also is other motivating factors as well.

[00:16:09] But at the same time, a lot of it is I need to to find something out about myself and to see, you know, prove it to me.

[00:16:19] And that's, you know, I think that's the big that's the big aspect of all of us.

[00:16:23] Two things right there that you said and referring to.

[00:16:27] Number one, your why?

[00:16:29] Like that's dialed in right now.

[00:16:31] One hundred percent.

[00:16:31] You know, you've had an 18 month journey where you've been focused on this and it's not just a physical aspect, but it's all for the mental aspect.

[00:16:40] And like you said, learning it's I mean, I haven't gone through it, so I don't know.

[00:16:45] But I know from just talking with you that it's it's a lot of work.

[00:16:50] And then it's understanding the delayed gratification because you're not going to work for a week and achieve what you're hoping to achieve.

[00:16:58] Like this is a process.

[00:16:59] And if you're not willing to put the time into it, it's never going to happen.

[00:17:03] But you have been and you are.

[00:17:04] And it's it's it's happening.

[00:17:07] And now everyone's I know.

[00:17:08] I know me a text from my mom like what's happening with Tim?

[00:17:14] So sorry, Ma, you got to wait a little longer.

[00:17:16] And yeah, like you were Nick or, you know, it's it was what you do.

[00:17:27] I muted my headphone.

[00:17:29] That's a good move in the middle of a monologue there.

[00:17:31] I didn't know.

[00:17:32] I didn't know I could do that.

[00:17:33] To be honest, I was trying to pick it right here.

[00:17:36] No, you know, it was you or Nick or, you know, I've had a lot of people follow up and ask, you know, how things are going.

[00:17:43] And for a long time, I didn't tell anybody I was doing it at all.

[00:17:47] You know what I mean?

[00:17:48] And I think that was a another piece to the whole puzzle was the only other person I had talked about this with was my wife, with Shannon.

[00:17:56] And, you know, it was.

[00:17:59] And then, you know, I started to ask, you know, the people that I know that have a knowledge and a background of of this stuff.

[00:18:07] And I know it's so this is so veiled in so big.

[00:18:11] But at the same time, we I will I will be able to talk about it probably next week.

[00:18:17] But stay tuned if you want to find out what he's talking about.

[00:18:21] We call that a big market.

[00:18:22] He's what we call that.

[00:18:24] But yeah, so it's it's the kind of but at the same time, like that's that is my experience with the goal setting with trying to.

[00:18:34] And again, it is also helped to motivate me physically and mentally.

[00:18:40] And it really has driven a lot of my physical goals over the last couple of months.

[00:18:47] And it also makes me want to continue to work on those.

[00:18:51] And then again, like I said, it's a snowball effect where.

[00:18:54] Well, now it's like I'm feeling a difference because I'm being consistent at the at the gym and being consistent with my exercise.

[00:19:00] And now I have an exercise in six days and I'm starting to go nuts a little bit because I haven't had any time, you know, and it's like, yeah.

[00:19:07] And now that's like.

[00:19:09] But now I'm like, you know, if I had gone six days, six months ago, I would have been like, I probably wouldn't have gone back for another month or two.

[00:19:17] But now I'm like, I'm jumping at the bit to get back.

[00:19:20] And it's like, I just feel different in my thought process is different about that.

[00:19:25] And then it also is like, all right, well, now I'm trying to set goals for maybe, you know, me and Shane are talking about maybe running a road race or a 5k or doing something, you know, trying to work to the goals that I need to need to be able to achieve.

[00:19:42] And it's it's it's also.

[00:19:46] Helping to, you know, my son looks at me and sees me being more active and can is also starting to wanting to get into.

[00:19:54] So it's almost contagious to a degree, too.

[00:19:56] Of, you know, your your goals or your, you know, your even just your motivation or I don't even know what the word I'm looking for.

[00:20:06] It's like you're it is contagious.

[00:20:08] Like you're.

[00:20:09] No, 100 percent.

[00:20:10] 100 percent.

[00:20:11] And honestly, like even just like being friends with you or like, you know, we've been friends almost two years now.

[00:20:17] Right.

[00:20:17] And it's like, you know, like where where we talk to each other about these kind of things.

[00:20:24] And again, it's like an external motivator.

[00:20:27] It's something that it helps to pull you to where you want to be and not necessarily have to push yourself all the time.

[00:20:34] Right.

[00:20:34] Oh, 100 percent.

[00:20:35] Like.

[00:20:37] Sorry, go.

[00:20:37] You can go ahead.

[00:20:38] I was just going to say, if you surround yourself with people that are going to be, you know, highly motivated and people that are are driven, it's going to pull you up to that point.

[00:20:48] So it's also about the people that you surround yourself with, too.

[00:20:52] Yeah, I've heard that quote.

[00:20:54] I forget who said it, but it was like, show me your friends and I'll show you where you'll end up sort of thing.

[00:21:00] If you surround yourself with people who have similar goals and want to push themselves, then that's really where you have where you end up.

[00:21:08] And obviously the the inverse, too, if you're around people who don't value the things that you want, they're not going to help push you to get there.

[00:21:20] Shoot, there was something else I wanted to wanted to hit on.

[00:21:22] I can't remember what it is.

[00:21:23] It might come back to me, but I did want to talk about.

[00:21:26] Yeah.

[00:21:27] You know, no, no, you're good.

[00:21:28] You're good.

[00:21:28] I did want to talk about these five steps for setting goals.

[00:21:32] I'll say them quickly just so so they're there.

[00:21:35] The first one was write them down.

[00:21:37] Second one is look at them every week or multiple times a week, every day, whatever you need to do.

[00:21:44] Number three is monitor your progress.

[00:21:46] So it's not just look at them, but say, all right, am I on track?

[00:21:50] And you can set yearly goals, but it might even be better to set like a three month goal.

[00:21:56] You can still have that yearly goal, but you're going to have to break it down into more achievable chunks.

[00:22:03] And then this one I thought was really this one I like before.

[00:22:07] And I hadn't thought about this piece is visualize the obstacles that are going to get in the way.

[00:22:13] So if you have a weight loss journey or whatever, let's use that as an example.

[00:22:18] And, you know, if you celebrate Christmas, that that is a rough day for you.

[00:22:24] All right.

[00:22:24] There's a lot of food there.

[00:22:25] The red and green M&Ms in the bowls around the house, like those things are tough to say no to.

[00:22:34] But visualize the obstacles that that are going to get in the way.

[00:22:38] And then what can you do to overcome them?

[00:22:40] That way you always have a plan going forward.

[00:22:44] And then number five was tie the goal to an identity.

[00:22:49] Like if you know that your goal is to lose a certain amount of body fat.

[00:22:56] So your identity is not going to be.

[00:23:01] Hold on.

[00:23:02] Let me rephrase that.

[00:23:03] Your identity is tied now to like a healthy, active person, longevity, all that stuff.

[00:23:09] So you want to tie your goal to an identity.

[00:23:13] And yours definitely has an identity, which we're not going to say, but it definitely helps.

[00:23:20] You had that goal tied to an identity.

[00:23:23] So you couldn't achieve that identity if you didn't hit those steps along the way.

[00:23:28] So I think those five things, write them down, look at them every week, monitor your progress, visualize your obstacles and make a plan to overcome them.

[00:23:36] And then tie that outcome to an identity.

[00:23:39] Those five things I think are helpful.

[00:23:41] Yeah.

[00:23:41] And I, you know, going back to the looking at it, right.

[00:23:44] I think even every week is a little bit too long.

[00:23:48] Yeah.

[00:23:49] If you, if you like, you ever read, uh, you ever read Can't Hurt Me by David Goggins?

[00:23:55] No, I haven't.

[00:23:56] I want to.

[00:23:57] That's definitely a great read.

[00:23:58] Um, he's a crazy MF her, but, uh, he is, uh, he, he does have some good motivational tips in there.

[00:24:05] And one thing that he talked about is his truth mirror.

[00:24:09] So it's, it's basically, he had this mirror that he would put his goals on every day or like not every day, but he would have it.

[00:24:18] So every time he looked in this mirror, he would see his goals.

[00:24:22] Oh, I like that.

[00:24:23] That was like his, you know, and that's what he used to be as motivating factor was his truth mirror.

[00:24:29] So like he would, every time he looked at that mirror, he would be staring at that goal and he would know whether he was working toward it or working against.

[00:24:35] And like, that was a big thing for him too.

[00:24:38] So I think that's a, that's a major, major part of like, you know, if it's, if it's not front of mind and you're not looking at it all the time, you're not going to work.

[00:24:47] You're not going to do the things that you need to, to get to that.

[00:24:50] Right.

[00:24:50] So that's a simple thing to write, write them, write three or four on a sticky note, put them on the mirror.

[00:24:56] And that, that's awesome.

[00:24:57] Cause I mean, some of us need to spend a little more time in front of a mirror to look pretty every day, but it's, you know, you get there and you see it.

[00:25:04] And that was Kobe Bryant was, was very similar.

[00:25:07] Like, you know, look in the mirror at the end of the day, did you get better or did you get worse?

[00:25:11] Cause that's you, that's really the only, only two avenues you can take there.

[00:25:17] So, you know, in terms of setting new year's resolutions, if it is the time of year for that.

[00:25:24] Um, but you gotta, you gotta have a plan.

[00:25:28] You gotta write them down.

[00:25:29] You gotta, you gotta find something that's worth your time.

[00:25:33] Don't just set a resolution because that's what people do around new years.

[00:25:38] Set a resolution if you want to.

[00:25:40] Uh, and then don't wait till January 1st.

[00:25:43] Like you needed March 7th.

[00:25:45] Just, that was my sister's, that's my sister's birthday.

[00:25:48] I don't know why I picked that day, but, uh, happy birthday, Shelly.

[00:25:51] So just, just pick that, you know, pick a day when you need to start.

[00:25:56] That's when you start.

[00:25:57] Yeah.

[00:25:58] Yeah.

[00:25:58] It's a, and that's the big thing is, is make it attainable.

[00:26:01] Make it something that, you know, you know, you can achieve and, and start to make, you

[00:26:09] know, footstep goals to get there.

[00:26:11] And that's a, that's a major part to, to try to get to where you need to be.

[00:26:15] And a lot of the times it's a major thing that people are trying to change.

[00:26:19] Like the new year's revolution, like I said, like the smoking cessation or weight loss

[00:26:24] or being more active, going to the gym.

[00:26:27] Like I know I said it to you a couple of weeks ago, like the gym's about to be insane three

[00:26:31] weeks.

[00:26:31] Oh, it's going to be brutal.

[00:26:34] We got to give Nick a hard time too.

[00:26:36] Cause he keeps telling us we're calling you out right here, Nick.

[00:26:39] He keeps saying he needs to get back to the gym.

[00:26:41] He needs to get back to the gym.

[00:26:42] We'll go to the gym.

[00:26:44] But you know, we'll give you a hard time.

[00:26:45] We'll, we'll, we'll call you out if we need to, if that's going to help you out.

[00:26:49] Um, but yeah, figure out why you want it, why you want to do it and go do it.

[00:26:54] I want to be able to play with Mikey in the next 30 years, you know?

[00:26:57] I know.

[00:26:58] I know.

[00:26:58] He can't cook you on the basketball court when he's 10, you know, you got to be able

[00:27:02] to win a little longer than that.

[00:27:05] Um, one thing I did want to ask you that's completely unrelated.

[00:27:09] Um, and, and I know you've got the recovery background, uh, sauna work.

[00:27:15] Uh, a couple of the guys at the gym were talking about it.

[00:27:17] One of them, uh, my buddy Brandon got a, a pop-up sauna thing that Scott, John had told

[00:27:22] him about.

[00:27:23] And it like, it's, it was a hundred bucks, 150 bucks, something like that.

[00:27:28] And it just, he's like, I'm sweating within two minutes.

[00:27:31] I'm in there for, you know, 20, 30 minutes is what it says to.

[00:27:34] Do you have experience with, with recovery and that sort of thing in a sauna?

[00:27:38] I, I haven't done a ton of work with recoveries and saunas.

[00:27:42] Um, we had one at Holy Cross when I was there, but it was on and off.

[00:27:46] It would work sometimes, would work other times.

[00:27:48] But I know that, you know, there is a huge amount of research out there that

[00:27:53] saying that the sauna work is a great proponent for recovery.

[00:27:57] Um, you know, if you think about the science of it, it's going to vasodilate.

[00:28:01] It's going to help with, um, it's going to help with blood flow, all those kinds of

[00:28:05] things.

[00:28:06] I know that there's a, I think there's a study out there saying something about the

[00:28:09] Nordic countries, about lifespan in their youth and saunas and stuff like that.

[00:28:14] So like, you know, like the Sweden, Norway, uh, like that area of the world where they

[00:28:21] use, uh, they use the saunas and, uh, you know, they, they have a, either a higher life

[00:28:28] expectancy.

[00:28:29] I'll try to find that somewhere.

[00:28:31] I did see that.

[00:28:32] Uh, that was like a peer reviewed article that I had seen.

[00:28:35] So I'll try to find that.

[00:28:37] I haven't announced.

[00:28:38] Yeah.

[00:28:39] Yeah.

[00:28:39] But that's, you know, that's something, and again, it's a piece of the puzzle, right?

[00:28:43] It's not, it's not the end all be all, but it's something that if you do it routinely

[00:28:47] and you do it consistently, it can be a big major factor in how you recover and how you

[00:28:52] feel.

[00:28:53] So.

[00:28:54] Yeah.

[00:28:55] I was, you know, I saw that and then you, you see a lot with the cold plunges and I

[00:28:59] know those do different things, but it's like, obviously the complete contrast and, and

[00:29:04] get as hot as you can or get as cold as you can.

[00:29:06] Uh, and I know the cold plunge is not nearly as long as a, as a sauna.

[00:29:11] Well, they, they all, they both have their own, their own, um, you know, they both have

[00:29:16] their place.

[00:29:17] Yeah.

[00:29:17] And neurologically we, we react very different to them.

[00:29:21] Right.

[00:29:21] But it's in, in chemically and hormonally and all those things.

[00:29:25] So, um, but it, you know, again, they both, they both have their, they both have their

[00:29:30] place in the recovery aspect.

[00:29:32] It's just timing of them when you do them and all those kinds of things.

[00:29:35] Do your research on that.

[00:29:36] That kind of stuff.

[00:29:38] All right.

[00:29:39] That brings this episode to a close.

[00:29:41] Completely forgot to do some sort of outro at the end.

[00:29:44] And you think after 23 of these, uh, who would have realized that?

[00:29:49] But anyway, thank you all so much for listening.

[00:29:51] Again, you're going to hop over to the, to healthmovement.us.

[00:29:54] That's our website.

[00:29:55] Sign up for the newsletter or head over to the, uh, health movement podcast on YouTube.

[00:30:00] As always, thank you all for spending the time with us.

[00:30:04] We know that's the most valuable thing that you can give.

[00:30:07] And if you enjoyed the show, please send it off to somebody else who might enjoy it as well.

[00:30:13] All right.

[00:30:13] Enjoy your new years.

[00:30:15] So,

[00:30:15] so.

[00:30:15] Thank you.