0:05

Instead of using

0:07

moments like New Year's,

0:09

birthdays, and other milestones as a

0:11

motivation to do the same

0:14

ineffective strategies that you've tried in

0:16

the past didn't keep up. Turn

0:19

these moments into starting points for

0:21

sustainable habits. Start shifting your perspective

0:23

and ask yourself, what can I

0:25

be consistent with? What is going

0:27

to be sustainable for me over

0:29

a 10 year period? That's what

0:31

I want you to think about.

0:33

This is what we mean when

0:35

we're talking about mindset. Do you

0:37

have a growth mindset? Welcome

0:40

to The Legendary Life Podcast,

0:42

where it's all about taking control

0:44

of your health, losing fat,

0:46

transforming your body, and living the

0:49

life you deserve with celebrity

0:51

fitness trainer and longevity enthusiast Ted

0:53

Rice. As

0:55

the year to an end, it's

0:57

natural to start reflecting. Maybe you're

0:59

thinking about the goals you set

1:02

in January, the ones you crushed,

1:04

the ones you let slip, or

1:06

maybe the ones you never even

1:08

started. And if you're like most

1:10

people, you'll notice a pattern. especially

1:13

with your health and fitness.

1:15

Common mistakes you start strong, but

1:17

burn out before you get

1:19

the results you want. Or

1:22

You make progress, but then

1:24

lose momentum. and you

1:26

slip backwards. And

1:28

you know your health should be a priority,

1:31

but it's so hard to stay consistent

1:33

when work, family, and everything else demand

1:35

your attention. Does that sound familiar? Well,

1:37

you're obviously not alone because

1:39

losing weight, getting healthier, they're

1:41

always top of the list

1:43

for. the resolutions that

1:46

people set for themselves. And

1:48

it's so funny because, people set

1:50

the same resolutions every year

1:52

and they never really accomplished

1:54

them. Or again, if they

1:56

do accomplish some of what they set

1:58

out to do. They They end

2:00

up slipping back. back. And I want to, I

2:02

go on, I want to say something. That's not

2:05

a bad thing. a bad thing. I love the,

2:07

I I don't wanna call it

2:09

aggressiveness, but but like the hope, hope, the

2:11

assertiveness, of year, people are of year, people are

2:13

like, you know what, I'm gonna go for

2:15

it again. I love that, and I

2:17

think it's great. I However, it's great. I don't

2:19

want you to fall into to

2:21

same patterns. patterns. And that's exactly

2:23

why I've created created series

2:25

for you. you. And if you're not

2:28

familiar with this show, you're in

2:30

for a treat because I'm not

2:32

about setting I'm not unsustainable resolutions or

2:34

chasing quick fixes. I am

2:36

all about breaking through the patterns that

2:38

have kept you stuck. so

2:40

that you can close

2:42

out so with clarity, momentum,

2:45

and a real plan. and a

2:47

real plan for 2025. So I I want

2:49

to talk about what to expect

2:51

in this series. series. The first

2:53

thing is, is I want you to

2:55

break free from the mindset

2:57

traps and excuses that hold you

2:59

back. Even if you are

3:01

a high a high professional, that's

3:03

exactly who I work with. I work

3:05

with people running businesses. with I work

3:08

with people who are high -powered. I work

3:10

with people who are professionals

3:12

like doctors, attorneys,

3:15

like auditors. attorneys, CPAs,

3:17

consultants, so... I

3:19

want to also teach the strategies

3:21

that work for busy professionals like

3:24

you, because it's very different if

3:26

you have a lot of time

3:28

on your hands time on your hands versus

3:30

you're running a business or you're

3:32

an executive an you know, you're running

3:34

a law firm or you have

3:36

a CPA firm, a CPA it's just

3:38

just or firm. firm it you, you're going

3:40

to need different strategies because the

3:42

problem is you start making money.

3:44

making money you go on you go out

3:46

to dinner. to dinner Wine starts tasting

3:48

better and you start getting

3:51

into, you know, things like wine

3:53

like wine and or whatever the the choice

3:55

of of spirit you might like

3:57

is red wine for me. and

3:59

then And the last thing is I want

4:01

to create a step by step plan

4:03

to help you finally transform your health. Now

4:05

why does this matter? your I

4:08

believe your health is

4:10

the foundation for everything. is the

4:12

You may say, no, my everything. You may

4:14

say, God is the foundation for is

4:16

or your family. but

4:18

the reality is you're not going

4:20

to church if you reality is,

4:23

walk. not going not going to church if

4:25

you're... in bed recovering from heart

4:27

attack. attack. You're not gonna

4:29

be there for your family there for your family

4:31

is the foundation for everything. It

4:33

is everything that you want to

4:35

do in your life. to do in is

4:37

the foundation that makes it. that

4:40

makes It's what allows you to

4:42

have the energy. It's what allows

4:44

you to have to have literal

4:46

mobility to go and do

4:48

things. And one of my goals is

4:50

to of my goals is to create

4:52

a connection. of my goals, not just

4:54

with this series, but in coaching clients

4:57

to create a connection so you start

4:59

to feel that. So you start to

5:01

tie these things together because people tell

5:03

me, me it's I don't like lifting weights. It's

5:05

like, well, I don't like lifting weights

5:07

lifting weights what I do you know what

5:09

I do like I liked let me see if

5:11

I can think Well, I liked being

5:13

in Lisbon for a couple for a

5:15

walking around and seeing all the

5:17

and seeing all is an incredible place

5:20

to go place and I like the

5:22

ability to walk for hours hours

5:24

have my feet hurt or not

5:26

get tired or feeling wiped out the

5:28

next day or not getting injured

5:30

because I went from because I went

5:32

per day or more like 5 ,000

5:34

more like 5,000, to, you know, ,000, and I okay

5:36

with it. we're going to be jumping

5:38

into the of of

5:41

example, if For example, waiting you're

5:43

waiting for the perfect time

5:45

you you constantly quit. when When

5:47

things get too busy, you have a

5:50

mindset issue. issue. We're We're gonna talk about

5:52

exercise. We're gonna to about how to

5:54

make fitness a habit, even with a

5:56

busy schedule. schedule. We're going to be

5:58

diving into nutrition. So So we're going to. be

6:00

talking about simple effective strategies for

6:02

fat loss and eating better. We'll

6:04

be going over sleep and stress

6:06

so that you can learn recovery

6:09

tools to optimize your energy and

6:11

focus. We'll be discussing health optimization. so

6:14

advanced tools and testing to

6:16

uncover hidden risks and maximize

6:18

results. Lastly, We'll

6:21

be putting it all together

6:23

in a practical blueprint for

6:25

action and momentum. So want

6:27

ask you. What's stopping

6:29

you? from finally making

6:31

this your breakthrough year. in

6:33

2025. what's stopping

6:36

you, or more specifically,

6:38

what stopped you this year?

6:41

and what is going to be

6:43

different in 2025? And

6:45

if you need a little bit more

6:47

prompting, I want ask you to reflect. what

6:49

worked for you in the past? And I

6:51

don't mean. oh, I really lost a lot

6:53

of weight with if I could only go back.

6:55

to doing that, that's not what I'm talking about

6:57

because if it really worked for you in the

6:59

past, you'd still be doing keto. I'm

7:02

talking about what were the practices that

7:04

really made you feel and look

7:06

your best. And I also want you

7:08

to reflect on what didn't work.

7:10

For example, if you did keto and

7:12

lose weight, why didn't you keep

7:14

it up? Oh, lack of

7:16

discipline. No, I want you to

7:18

really ask. because I was never keto, by the

7:20

way, but I was low carb for over 10

7:22

years, for example. I stopped doing

7:25

it because I learned

7:27

the science and then I realized

7:29

that. There is no reason to do

7:31

low carb. But the reason

7:33

before that though... was

7:35

that I felt tired all the

7:37

time. I looked, I was lean,

7:39

but I wasn't performing well. And

7:41

More importantly, I really like

7:44

eating carbohydrates. I feel

7:46

better when I eat them. I don't have

7:48

an issue with my blood work. So that's

7:50

an example. And I

7:52

also want you to

7:54

think about the opportunity to take

7:56

real action here. And If

7:59

you're good on own own fantastic, but if you're

8:01

a person and you've been listening to

8:03

the show or maybe you just stumbled

8:05

on this show recently but you like

8:07

my approach, how I talk about my approach,

8:10

how I health and fitness. I want you

8:12

to book a call. I want you so that

8:14

you can learn more about my transformation

8:16

programs. my do that by

8:18

going to Can do that by going to

8:20

legendary life but we'll be

8:23

talking about that more. be talking

8:25

about that more. I want you to

8:27

think, you to is your chance. chance. to To

8:29

make the year you year you finally

8:31

take control of your health without

8:33

into the same the as before.

8:35

as and no more waiting for

8:37

the perfect time the no more

8:39

quitting. more quitting. quit. It's

8:42

the the thing. one thing. will figure

8:44

this out out you just learn

8:46

to push through the pain. don't

8:48

quit don't quit because here's the

8:50

thing, you didn't quit anyway, you

8:52

just took a long break I

8:54

I wanna to off. by saying one

8:56

more thing here. here. One of my clients Sargon,

8:59

shout out to you if you're

9:01

listening. Told me when I asked asked

9:03

has been the most profound profound effect

9:06

together has had for you in

9:08

my transformation program. He said,

9:10

He said, Ted, I first started working

9:12

with you, I thought that you

9:14

were always perfect with your exercise,

9:16

with your nutrition. I can can barely

9:19

keep a straight face as as well.

9:21

I would say like, he's I thought

9:23

you were perfect with your with your

9:25

exercise your nutrition. And now

9:27

I realize that it's not about the

9:29

perfection. You make mistakes, you eat

9:31

things that you should you you eat. You

9:34

overeat sometimes, but really what

9:36

it's about is you get back

9:38

on track fast. on You don't

9:40

spend time beating yourself up. beating

9:42

You don't spend time spend time, you

9:45

excuses about how it's not

9:47

the right time. the right just

9:49

get back on track and now

9:51

I do that too. too. And that's

9:53

what I really wanna create for you.

9:55

you. So I hope you're excited for

9:58

this. I just wanna... wanted to

10:00

do a brief intro here. And

10:02

without further ado, let's

10:04

step in step in to the Year

10:06

new for for 2025. One

10:09

of the most common One

10:11

of the most common excuses

10:13

that I hear. from

10:16

high -performing entrepreneurs,

10:18

high -performing executives. high

10:20

level high level professionals like

10:22

doctors, attorneys, when I get

10:24

them on a call and

10:26

they they can afford my

10:28

program. They want to join

10:30

my program. They feel like I'm

10:32

the person to help them. But

10:35

then they take, let's say

10:37

a day to think about

10:39

it, and then they come

10:41

up with this. with not

10:43

the right time. today I And today

10:45

I want to talk to you

10:47

about why such There is no such

10:49

thing! as the right

10:51

time is. there is. 10 10 years

10:53

ago the the right time, maybe

10:55

even 20 years ago. ago. if you've

10:57

been really putting your health on the your

10:59

health on the in

11:02

today's episode, today's

11:04

first. session of the new year, new

11:06

of the New Year, New

11:08

Year, we're going 2025. We're

11:10

gonna be talking about because mindset

11:12

is the is the foundation

11:14

for lasting. So the first thing

11:16

I want first thing I wanna

11:18

talk about here we what we started

11:21

with, the myth of the perfect

11:23

time. Alex Hermosi said this perfectly.

11:25

He said the perfect perception

11:28

of this idea,

11:30

this excuse was this he

11:32

he said was this. He said,

11:34

if you're waiting for the perfect

11:37

time in to get in shape, you're

11:39

telling yourself that the it's not

11:41

the perfect time, you can't get

11:43

in shape. So in other words, I'm

11:45

and I'm paraphrasing here, forgive me,

11:47

Alex. Alex although I'm probably doesn't

11:49

listen to my show. to my show in

11:51

quite good shape. shape however. what

11:53

he was basically saying is that is

11:56

that, oh, there's periods of the year

11:58

that are the right time. time. and

12:00

then I do things during the

12:02

right time. But there's also periods of

12:04

the year that are the wrong time. And

12:07

so during those periods, I won't

12:09

start anything. And if I have started

12:11

something, I'm probably going give up

12:13

because... It's not the right time. to

12:15

focus on this. So before I

12:18

tell you why it's complete bullshit,

12:20

I also want to get you

12:22

clear on something. Some

12:24

of us have good genetics when

12:26

it comes to longevity and

12:28

disease. or susceptibility to disease. But

12:30

there's going to be differing

12:32

levels to that. And most

12:34

of us are probably not

12:36

that genetically blessed. I know

12:38

I'm not, which means the

12:40

the right time in terms

12:42

of like your biggest ROI

12:44

on your health. It,

12:46

that boat is sailed.

12:48

For example, when

12:50

we start losing somewhere in the neighborhood of

12:52

three 8 % of our

12:55

muscle mass every decade after we

12:57

hit 30. So let's say you

12:59

didn't do much in your 30s. And

13:01

now you're 40, you've lost 3 %

13:03

to 8 % of your muscle. then

13:06

let's say you're 50. And you

13:08

know what? 40s were quite busy

13:10

with work and family and the

13:12

kids to soccer practice. and to

13:14

ballet, wherever else you were taking them,

13:17

health got put on the back burner. It's not that

13:19

you didn't work out at all. It just wasn't

13:21

consistent. Guess what, you lost another 3

13:23

% to 8 % of your muscle mass. Even

13:26

if your weight hasn't changed at

13:28

all, you've put on more fat. because

13:30

you've been losing muscle. So many

13:32

people this happens to. and

13:34

they don't understand, like my weight

13:36

hasn't changed, but my body, my

13:38

weight hasn't changed much. maybe five or

13:40

10 pounds, but my body looks so

13:42

different. That's because your muscle disappeared and

13:44

you have way more body fat than

13:46

you think. So if we're

13:48

talking about the best benefits. That's

13:51

already that ship has already sailed,

13:53

especially like in terms of building

13:55

VO2 max, The best time to

13:57

build VO2 max was when you

14:00

were like a a teenager, 20s,

14:02

in your teens and in your

14:04

teens and even if you, with muscle mass, you can

14:06

change mass, you can change your habits

14:08

and start building it back and

14:10

get your muscle back. Maybe even

14:12

put on more muscle than you

14:14

ever have, especially if you weren't that

14:16

active earlier in life. in life. But Vio2

14:18

Max, even if you were

14:20

an Olympic champion, meaning you won

14:22

the gold medal for for -country skiing.

14:25

and let's say you never

14:27

took a year off, year you

14:30

never took breaks, you're you're losing

14:32

anyway, even though even though

14:34

you're super consistent. there's things things

14:36

that that just, it's not it's not about,

14:38

it's like the ship is sailed.

14:40

Another thing is heart disease. Do

14:42

you have that in your family?

14:45

Well, guess what? guess what? Researchers

14:47

about heart disease now now

14:49

is like time of exposure,

14:51

meaning heart disease starts when we're

14:53

a lot younger. lot and it rears

14:55

its head. head as we get

14:57

older. So again, it it comes back to

14:59

this thing like, you know, know, you're

15:02

costing yourself, you've already cost

15:04

yourself if you've been in

15:06

a place of inaction with

15:08

your health. Now, of Now, of course, the

15:10

good news is you can change things

15:12

dramatically, but you need to start. to And

15:14

that's why there is no right

15:16

moment. right moment. big areas in life.

15:19

in life, three -negotiable

15:21

areas. There's relationships. Try

15:23

try putting your marriage on

15:25

the side, see See that works. Try

15:28

not paying attention to your kids. What

15:30

happens is. is you end up

15:32

getting slapped with a divorce a a big settlement,

15:34

worked with a lot of clients who've been

15:36

through that or your kids end up in

15:38

jail, through right? your kids end have

15:40

to pay attention to relationships. You

15:43

have to pay attention to

15:45

your, have to how you generate

15:47

wealth or generate income. income, right? We

15:49

live in a society where we have to pay for

15:52

stuff. to pay for Unless you're going to move

15:54

you're going to remote island

15:56

somewhere. or you're going to

15:58

move to the woods woods. just get

16:00

out of society, you need to figure

16:02

out, how am I going to make

16:04

money? How am I going to manage

16:06

my money? How am I going to

16:08

spend my money? my figure that out. figure

16:10

If you don't, you're in trouble. in

16:12

And of course, lastly, lastly, It's

16:14

a non -negotiable. a your

16:17

health will ultimately be ultimately

16:19

one thing you end up focusing on

16:21

it will always be will the

16:23

most important thing. And if you disagree

16:25

with me. you disagree with me, ask

16:27

you had sick parents like I

16:29

did, I Ask them was what do they they

16:32

regret most about their them about their

16:34

thoughts on health past that they're past

16:36

the point where they could do

16:38

much about it. it and ask

16:40

them how it relates to the other

16:42

important areas of life, we because once

16:44

we lose our health. other people we

16:47

on other people. doctors need to

16:49

go to the doctors, we've got to

16:51

take medications that have side effects, then we

16:53

take other medications to deal with the

16:55

side effects of the medications we

16:57

starting. taking because we had problems.

17:00

created by our lifestyle, you're

17:02

gonna have to go through

17:04

tests to go exams. and exams. may have

17:06

to do all types of things. You

17:08

may have to end up in an

17:11

assisted living facility. living facility and

17:13

That's all preventable, or at

17:15

least least preventable. at

17:17

the age where it happens to

17:19

most people. So I want you

17:21

to understand, there is no right

17:23

time. This is is about... your health. this

17:25

is one of the most, one of

17:27

the three key areas in life that

17:29

you must pay attention to. And again,

17:32

you you cannot pay attention to it. it until

17:34

you with a down with a chronic

17:36

disease have to now you have to

17:38

pay attention to it. my did

17:41

I take my diabetes medication because I'm

17:43

a type 2 diabetic now? Oh, let me

17:45

let me check what my glucose is. you then

17:47

you might really have to go on a

17:49

low carb diet. Okay, not making

17:51

jokes about if you deal with diabetes.

17:53

I think health is super serious, but

17:56

what I'm laughing about is about is like

17:58

Time to change that. that. because you

18:00

can reverse 2 2 diabetes. 1

18:02

Type 1 diabetes is a

18:04

totally different thing. Type 2

18:06

diabetes we develop you can reverse

18:09

it. it. So forget Forget

18:11

about the perfect time. The perfect time

18:13

is now. want to

18:15

talk about is The next thing I

18:17

wanna talk about is motivation. Well, I'm

18:20

just not No kidding. I'm kidding! I'm not

18:22

motivated to do a lot of things. I'm not

18:24

I'm not motivated to take out the

18:26

garbage. garbage. I'm I'm not motivated to take a

18:28

shower and brush my teeth every day. teeth

18:30

I mean, day. sometimes I am, sometimes I'm not.

18:32

I'm not motivated to do my laundry. to

18:35

do my know, we do those things. we

18:38

I'm not motivated to brush my teeth. to

18:40

brush my teeth, but I do Don't be

18:42

thinking, oh, Ted doesn't brush his teeth.

18:44

No, that's not what I'm saying. I'm saying

18:46

my teeth, but I do them anyway, of whether I'm motivated

18:48

to do it or not. And the

18:51

point I'm trying to make here make here

18:53

is you a lot of things because they're

18:55

habits. regardless of if you're

18:57

motivated to do them or not. sometimes

18:59

they're not even necessarily habits, but you

19:01

have a story. about

19:03

why you brush your teeth and take

19:05

a shower and take out the garbage take

19:07

a clean the house, the whatever it is

19:09

for you. the house, whatever it is

19:12

isn't about motivation. isn't about This

19:14

is about making a

19:16

commitment, a understanding its

19:18

importance its importance to what you wanna do

19:20

in life. life and sticking with it. And

19:22

I I also want to talk about

19:25

this, a huge thing that happens.

19:27

with with clients they, again, that too

19:29

again, they get too busy or

19:31

they lose motivation. It's like, well,

19:33

guess what? your You can get

19:35

your motivation back. You don't just

19:37

sit there twiddling your thumbs thumbs and go, oh,

19:39

motivation? I guess I

19:41

just stop now. stop now. No, you asking

19:43

yourself, how do I get the

19:45

motivation back? I want to say

19:47

two things about motivation. One is

19:49

that is that get mad at

19:52

me sometimes, but I'm always

19:54

talking. talking. to the type of client who

19:56

I work with. with. So

19:58

talking right now. now. If you're

20:00

running a business, a if you're

20:02

a high a professional, if you're an

20:04

executive, I'm talking to you. I'm

20:06

talking let's say that say that

20:08

you're, I don't know. know, a single a single

20:11

dad and you're working two jobs

20:13

of the taking care of the kids

20:15

and you're driving your kids everywhere.

20:17

and where you're a single mom. mom Most

20:19

of our clients are men these days,

20:21

although I do have a couple have a couple

20:24

it's really mostly men. really mostly men. So, okay. I

20:26

got it and you're not making that much

20:28

money and you're stressed and you're overwork,

20:30

I get it. I'm not talking to you

20:32

I get it. I'm Your problem is different. Your

20:34

problem probably has to do with how

20:36

do you, how do you do with for

20:38

help and make more money? help and not

20:40

what this podcast is about. what this is

20:42

a podcast for people who figured that part

20:44

of their life out. that And

20:46

why I'm bringing that up is

20:49

because that up want you to understand,

20:51

sometimes people aren't motivated because aren't crushed

20:53

by life. crushed by life. The type

20:55

of clients I work with, they're

20:57

not crushed by life. I

20:59

mean, they might have gone mean, they

21:01

might have gone or will through a crushing

21:03

divorce. divorce or maybe a crushing

21:06

business change, change, but or some they they

21:08

lost a crushing deal or

21:10

whatever it is, but. not

21:12

being not being crushed by

21:14

life, not financially speaking. So

21:16

motivation is going to come is gonna

21:18

come and go. is going to gonna feel

21:20

less. certain certain times of

21:22

the year and it's gonna fuel. to feel

21:24

You're have more motivation. Like right now we're

21:26

talking about this, you're probably all fired up

21:28

because it's the end of the year. In other

21:31

words, it's a temporal landmark. it's the end a

21:33

new client. In other sign up with

21:35

me into landmark. I had a new

21:37

client sign up with me into my mastermind, group

21:39

of people. He just turned 40,

21:41

he's super fired up. So of just

21:43

turned 40, it's the end of

21:46

the year. He's super fired up,

21:48

he's already cutting good results. cutting good

21:50

results. I I love situations like

21:52

that because it's like, wow, I really

21:54

didn't have to do much work. have I

21:56

just needed to teach needed

21:59

to guy. guy. better strategies than what

22:01

he did before and then also coach

22:03

him through, you know, how to implement

22:05

them and the sticking points. But he's

22:07

going to be an incredible transformation story

22:09

for us. But if, and maybe I'll

22:11

ask him this just to get clear,

22:13

it's like, well, what was the, what

22:15

was the, you know, what was the

22:17

big point for you? What was, what

22:19

made you so fired up? And it

22:21

was two things. He turned 40 and

22:23

it was the end of the year.

22:26

And of course he wasn't where he

22:28

wanted to be. He felt like he

22:30

didn't want to be in his 40s

22:32

complaining about his weight with a belly,

22:34

not wanting to tuck in his shirt

22:36

because he would clearly outline the growing

22:38

bulge in his midsection. So motivation is

22:40

going to come and go and you

22:42

can get it back. Why do you

22:44

think I put on a retreat in

22:46

Miami, which was kind of funny because

22:48

the most motivated clients showed up, but

22:50

I had some clients who weren't as

22:52

motivated and it took them to the

22:54

next level. The clients who showed up

22:57

to that retreat in person, they're on

22:59

fire. So motivation comes and goes. Motivation

23:01

will be there for you in those

23:03

temporal landmarks, but it's not what you

23:05

want to rely on. You want to

23:07

learn how to create motivation. And one

23:09

of the ways to do that, oh,

23:11

I should say this, one thing that

23:13

motivates her clients is they keep losing

23:15

weight and it's not the most terrible

23:17

program they've ever been on. In fact,

23:19

it's the easiest program. It's not easy.

23:21

was the easiest program they've been on.

23:23

And one of the reasons why that

23:25

is is because I start small and

23:27

then I build up because motivation increases

23:30

with results. I don't give my clients

23:32

a ton of stuff and they're like

23:34

man I'm getting results but like the

23:36

75 hard two workouts a day, two

23:38

45 minute workouts every day. Imagine doing

23:40

that. I don't do that. I'm in

23:42

great shape. I don't do that. I

23:44

don't do that. I don't do that.

23:46

I don't do that. I don't do

23:48

that. I don't do that. I don't

23:50

do that. I don't do that. I

23:52

don't do that. I wouldn't do that.

23:54

Now it's okay if... If

23:56

you've done this done this

23:58

75 hard or you like, name

24:00

is, I forget

24:03

his name already. his name

24:05

already, Andy Fursila, and though

24:07

he's not, he's not as lean

24:09

as you would think from that

24:11

program, but but for another

24:13

time. time, that is not that's not how

24:15

not how we approach it. I

24:17

give my clients something that they're

24:19

almost like, well, I can definitely

24:21

do this. It almost feels like

24:23

too easy. And I'm like, easy. And

24:26

I'm like, good, come back when When

24:28

you get some results and bump up

24:30

your workouts, I start my clients

24:32

my clients minute workouts per week. And

24:34

if they wanna work out at home, they're working out

24:36

at home. they're guess what I'm

24:39

saying is make it easy for

24:41

you to get started and build

24:43

from there. build what a lot

24:45

of people do lot of people do off

24:47

more than they can chew can it

24:49

feels it feels great to make that big to

24:51

make that big commitment. But if you end

24:54

up not doing it, then you've screwed

24:56

yourself. You've done it wrong. wrong. You've done

24:58

it wrong, you did it wrong. did

25:00

it You did it the wrong way.

25:02

Because if you can't be consistent,

25:04

consistency is the key to anything. You

25:06

want to make money, you better show

25:08

money. You better show up and build your

25:11

business a week days a week or whatever it

25:13

is. you're or if you're an

25:15

employee you know, you you know, you don't

25:17

take time off from your relationship Well, maybe

25:19

you do, maybe you do. But the

25:21

point being, be you have to

25:23

be there consistently enough. You have

25:25

to show up consistently enough. And a

25:27

let's say, let's say or or I

25:29

use, it's use, it's like, I call

25:31

it the 10 year test. If you're

25:34

doing something right now. now, like,

25:36

say you're doing the doing the

25:38

you're doing 30 or you're doing paleo yourself,

25:40

can you see yourself doing this

25:42

10 years from now? Can you

25:44

see yourself doing it It years from now? It

25:47

doesn't mean that you need to give up

25:49

completely if the answer is is

25:51

no. But you better have an exit

25:53

strategy, or an exit strategy, but but

25:55

transition plan where you're gonna switch

25:57

to something else else because you

25:59

will give a up. Because eventually the

26:01

results will stop coming. People don't

26:03

talk about that enough. Oh, I

26:06

need to lose 30 pounds. Yeah,

26:08

I lost 30 pounds. Okay. How'd

26:10

you maintain it? Well, I gained

26:13

it all back. Mmm. Why was

26:15

that the case? Well, I mean,

26:18

it was just really hard to

26:20

keep up with keto. So what

26:22

I want you to know is

26:25

sustainability beats intensity for long-term success.

26:27

one of my favorite clients favorite

26:29

transformation stories Dan Gray when I

26:32

asked him what was the most

26:34

important thing after working with me

26:36

for a year losing I think

26:39

40 over 40 pounds completely transforming

26:41

his body getting leaner than he

26:44

ever has in his entire life

26:46

in his early 50s and he

26:48

said you know what it was

26:51

just that consistency I just needed

26:53

to show up even on the

26:55

days where I couldn't do full

26:58

workouts or couldn't track everything or

27:00

couldn't, you know, eat perfectly, couldn't

27:02

follow the plan perfectly. And you

27:05

know, we started Dan with 20-minute

27:07

for 20-minute workouts. Consistency beats intensity

27:10

for long-term success because it's not

27:12

how hard you go. It's like,

27:14

well, how many times can you

27:17

show up during the year? So

27:19

let's talk a little bit about

27:21

what cognitive behavioral or cognitive science

27:24

calls cognitive distortions. What's an example?

27:26

All or nothing thinking. If I

27:29

can't do it perfectly, why bother?

27:31

This is so common, if you

27:33

consider perfectionist, so common, and even

27:36

common with the clients. Oh, well,

27:38

I couldn't do the whole workout,

27:40

so I skipped it. I'm like,

27:43

you didn't do anything? Well, no,

27:45

I couldn't do it perfectly. Why

27:47

bother? Like, next time, don't do

27:50

that. Next time, do one set

27:52

of everything. Because the all or

27:55

nothing thinking, it's self-sabotage. Mean gosh,

27:57

imagine you applying that to work.

27:59

were like, well, I Like, well, I

28:01

couldn't be the perfect parent that day. that

28:03

day. So So I decided to just ignore

28:06

my family completely. In fact, I didn't show

28:08

up at home. show up you show up

28:10

and do your best, right? Well, your this

28:12

is no different. But what's so funny is

28:14

you already have the mindset and the

28:16

skills, you just have it in other areas

28:18

the you haven't connected the dots yet. in

28:21

other not entirely your fault. Some of

28:23

it's your fault or the should say

28:25

more accurately it's your responsibility whether

28:27

it's your fault or not. not. But it's

28:29

also the the narrative in

28:31

the health and fitness industry.

28:33

There's there's also, so that's all

28:35

or nothing thinking. Oh yeah, I I couldn't stick

28:38

with my diet. I ended up kind of

28:40

screwing up for breakfast. up for So I just

28:42

hate whatever I wanted today. I said screw

28:44

it. I Another thing

28:46

is catastrophizing. Oh

28:48

gosh, I Oh gosh, I missed a

28:50

Now my progress is ruined.

28:52

Oh gosh. I ate this this meal that

28:54

I wasn't planning on. It wasn't part

28:56

of the plan. Blowing something up, it's not

28:59

a big deal. a Just get back on

29:01

track. get back on have to learn how

29:03

to reframe. how to reframe

29:05

those, distortions. One missed

29:07

days in a failure. It's a chance

29:09

to learn and adjust. learn That's what it

29:11

is. It's a chance, it's a learning

29:13

opportunity. a learning why did you miss the

29:15

day? did you in the way? What can

29:17

you do differently? What can you do thinking

29:20

about it, what should you have

29:22

done differently done anything at all?

29:24

And sometimes there is nothing differently

29:26

to do. do? I I was on a

29:28

flight all day, whatever it is. it again, I

29:30

want to talk a little bit about temporal

29:32

landmarks again. So. temporal landmarks

29:34

are these points in time

29:37

that boost our motivation. There's

29:39

even research on this. even

29:41

so what I wanna

29:43

tell you is, instead

29:45

of using moments like moments

29:47

like New other milestones milestones

29:49

motivation to do the

29:52

same. ineffective strategies that you've

29:54

tried in the past the past,

29:56

keep up. keep up. Turn these moments

29:58

into starting points. for sustainable

30:00

habits, start shifting your perspective and

30:02

ask yourself, what can I be

30:04

consistent with? What is going to

30:07

be sustainable for me over a

30:09

10-year period? That's what I want

30:11

you to think about. This is

30:13

what we mean when we're talking

30:15

about mindset. Do you have a

30:17

growth mindset where it's not about

30:19

failure, it's not about success? Or

30:21

in other words, it's not a

30:24

personal thing if you didn't achieve

30:26

success. It's not a personal failure.

30:28

It doesn't mean that you're a

30:30

bad person or not worthy or

30:32

too dumb or whatever the story

30:34

is. That's not it. It's just

30:36

you need more skills. I mean,

30:38

imagine if your children, most of

30:41

my clients have children, you probably

30:43

have children. I don't, but want

30:45

one, at least one story for

30:47

another time. But imagine if your

30:49

children or you in case you

30:51

don't have children, what if your

30:53

children fell off the bike? while

30:55

you're trying to teach them to

30:57

ride and they said, you know,

31:00

riding a bike is just not

31:02

for me. You wouldn't accept that.

31:04

And if you don't have children,

31:06

what if your parents let you

31:08

get away with that? But they

31:10

didn't, did they? They said, get

31:12

back on the bike and try

31:14

again. Get back on the bike

31:17

and try again. Everyone learns how

31:19

to ride a bike, pretty much.

31:21

So it's the same thing here.

31:23

So same thing here. So what

31:25

I want to leave you to

31:27

leave you with is this. What's

31:29

one mindset shift you can make

31:31

today? Is it to get rid

31:34

of the all or nothing thinking?

31:36

Is it to stop catastrophizing? Is

31:38

it to stop procrastinating, waiting for

31:40

that perfect time? And if you

31:42

are waiting for January 1st to

31:44

roll around and to save you,

31:46

right? Or if you to get

31:48

started, I don't want you to

31:51

do that. I want you to

31:53

start now, small. and then when

31:55

you have more space more room

31:57

more time more energy more

31:59

Whatever it is whatever

32:01

it it up. you but start taking

32:03

action now and hold yourself to

32:05

it. Even if you end up skipping

32:07

a day, you end up get back a

32:09

it. fine, get what can you do? So

32:12

what can you do? Because patterns,

32:14

they've held you back. held

32:16

you back, free is the key

32:18

to lasting change. That is

32:20

it for today. Hope you got a lot

32:22

out of this and I will talk

32:24

to you on the next episode we're going

32:27

to talk about to talk about

32:29

exercise. Now that that we've covered

32:31

mindset, the foundation for everything, get ready

32:33

for two of of New Year New

32:35

coming this this Friday. to be We're

32:37

going to be diving exercise. In other words,

32:39

In other words, be we're going

32:41

to be talking about how

32:43

to stay consistent, to how to

32:45

avoid common mistakes, and really finally

32:47

getting you the results you

32:49

can see and feel. feel. So if

32:51

you've ever struggled to make

32:53

fitness make lasting habit or felt

32:55

like you were putting in too

32:58

much effort in the gym in

33:00

the gym without results results, you want to

33:02

miss this episode. episode. So forget to

33:04

tune in on Friday Friday learn

33:06

more. It's gonna be a

33:08

great episode. Have a great one

33:10

and talk to you then. to

33:12

you then. Are you a you a

33:14

busy professional who's crushing it

33:16

in your career or in growing your

33:19

business, but you're struggling to

33:21

lose weight and transform your body

33:23

body fitting in your social life

33:25

as well as your work

33:27

obligations? If the answer is yes,

33:29

well, let me help you get

33:31

into the best shape of your life

33:33

while thriving in your business. in to

33:36

Go to .com slash apply

33:38

and schedule a 15

33:40

minute strategy call with

33:42

me today. me today.