WEBVTT - Kent Johns: There is a wrong way to set goals 0:00:05.761 --> 0:00:09.721 You're listening to the Weekend Collective podcast from News Talks be. 0:00:31.401 --> 0:00:34.321 And welcome back to the show. This is the Weekend Collective. 0:00:34.321 --> 0:00:36.241 I'm Tim Beverage Bob the way, if you missed the 0:00:36.281 --> 0:00:38.441 Politics Century, you can check out our podcast. We had 0:00:38.441 --> 0:00:40.921 an interview with with Erik Stanford the Ministry of Education 0:00:40.961 --> 0:00:44.481 following their terrible stats on year eights and they're how 0:00:44.521 --> 0:00:46.721 far behind they all are on maths and how the 0:00:46.721 --> 0:00:48.561 government's going to bring it forward, and also David Carter 0:00:48.641 --> 0:00:52.081 on the climate, environment and politics, on discussions on race, 0:00:52.361 --> 0:00:55.401 personal attacks and everything. Fantastic hour, So thanks to them, 0:00:55.681 --> 0:00:58.121 but you can check it out with you podcasts. Well. 0:00:58.201 --> 0:01:00.321 Right now it is time for the Health and we 0:01:00.361 --> 0:01:02.201 want your calls. I WA one hundred eighty ten eighty 0:01:02.241 --> 0:01:06.321 text two and joining me in the studio from Kent 0:01:06.401 --> 0:01:10.081 John's Health is hardly did a drum roll. Imagine if 0:01:10.081 --> 0:01:12.241 it wasn't Kent John's, you've brought some stuff on it 0:01:12.241 --> 0:01:13.801 with someone else. But anyways, Kent John's high. 0:01:14.001 --> 0:01:16.441 Yeah, in three or four or five years, you never know. 0:01:16.481 --> 0:01:17.601 But at the moment. 0:01:17.321 --> 0:01:20.601 It's just me, Yeah, sadly, good to see you, hey, 0:01:20.881 --> 0:01:24.921 But by the way, loving the Olympics, are you. 0:01:24.961 --> 0:01:27.201 Oh yeah, yeah. It always takes me two or three 0:01:27.241 --> 0:01:29.121 days just to warm until it start to get the routine. 0:01:29.481 --> 0:01:32.041 But and then you're hooked once. Once you hooked, and 0:01:32.041 --> 0:01:33.681 then of course you gets sad when it's over. 0:01:34.801 --> 0:01:36.321 Yeah, I'm not looking forward to that, but of course 0:01:36.321 --> 0:01:38.081 we're still it loves to look forward to because we've 0:01:38.121 --> 0:01:41.081 got our We've got Lisa Carrington and Amy Fisher and 0:01:41.401 --> 0:01:43.401 the K two, the K four, the K one or 0:01:43.561 --> 0:01:46.401 you know, we've got all that stuff to come. But 0:01:46.521 --> 0:01:47.921 the track and field, to me, that. 0:01:48.001 --> 0:01:48.961 Is it's always the best. 0:01:48.961 --> 0:01:53.881 The stadium looks magnificent and I love the color purple. 0:01:54.321 --> 0:01:57.561 Yeah, it's been great. I watched the men's ten thousand yesterday. 0:01:57.881 --> 0:01:58.961 Oh that was okay. 0:01:59.001 --> 0:02:02.281 I believe these guys ten k in twenty was at 0:02:02.281 --> 0:02:04.081 twenty six minutes and. 0:02:04.001 --> 0:02:05.881 The kick at the kick the guy who won had 0:02:05.921 --> 0:02:06.361 at the end. 0:02:06.481 --> 0:02:11.361 It's astonished. It's mind bogglingly fast to go at that pace. 0:02:11.961 --> 0:02:14.561 If most of us couldn't do one that quick. 0:02:14.401 --> 0:02:16.561 I reckon we'd struggle to do two hundred meters at 0:02:16.601 --> 0:02:21.001 their pace. I agree, Yeah, that would be sad. I 0:02:21.201 --> 0:02:23.441 mention that just all you have to do term is 0:02:23.481 --> 0:02:25.161 sprint for two hundred meters and keep up with them and. 0:02:25.361 --> 0:02:29.681 Like it's astonishingly fast and you get you get goosebumps 0:02:29.681 --> 0:02:32.241 watching them at the end. The crowd's going ape and 0:02:32.681 --> 0:02:35.001 like the French crowd. I mean, they're as good as 0:02:35.041 --> 0:02:38.161 anyone at rousing for an occasion, aren't they. And these 0:02:38.161 --> 0:02:41.121 guys are just tuning around with two hundred four hundred 0:02:41.121 --> 0:02:44.841 to go and you're finding yourself getting God, I didn't 0:02:44.881 --> 0:02:46.761 even care who won. I didn't know any of the athletes, 0:02:47.081 --> 0:02:49.481 but I was just the adrenaline was surging. 0:02:49.561 --> 0:02:52.321 I think we were looking for those wonderful moments of inspiration. 0:02:52.441 --> 0:02:55.121 And it's the drama of it all, isn't it. I mean, 0:02:55.281 --> 0:02:56.881 I mean there are a couple of guys who were 0:02:57.281 --> 0:02:59.841 disqualified from the one hundred meters because they broke I 0:02:59.881 --> 0:03:03.881 saw that last night, and it's it's brutal. It's brutal 0:03:03.921 --> 0:03:06.561 because they've trained, and they've trained, here's the Olympics, and. 0:03:07.441 --> 0:03:09.641 But what is to happen? You know why they changed 0:03:09.641 --> 0:03:11.561 it from having one. 0:03:11.841 --> 0:03:14.561 Because people were trying to anticipate the guns and. 0:03:14.521 --> 0:03:19.361 They were doing it strategically. Yeah, oh break yeplaying playing 0:03:19.401 --> 0:03:23.041 silly buggers with their opponents. That's right, and actually, well, 0:03:23.201 --> 0:03:25.761 so they had to do it. And in the case 0:03:25.841 --> 0:03:27.521 like that, he's seen the guy next to him twitch, 0:03:27.561 --> 0:03:29.961 so he's off, but the gun never went, so he 0:03:30.001 --> 0:03:30.521 has to go. 0:03:30.761 --> 0:03:34.001 I actually one of my favorite things was watching Zoey 0:03:34.041 --> 0:03:36.441 Hobbs having her go it. And I know that, you know, 0:03:36.721 --> 0:03:38.321 we get hung up on medals and all that sort 0:03:38.321 --> 0:03:40.401 of thing, but I'm not sure that I'm not sure 0:03:40.401 --> 0:03:44.481 that everyone really under understands the amazing achievement of her 0:03:45.041 --> 0:03:48.921 becoming what the only athlete under eleven seconds in Oceania, 0:03:48.961 --> 0:03:52.961 but making a semi final, even she is a phenomenal athlete, 0:03:52.961 --> 0:03:55.001 and I just think and I felt for her too, 0:03:55.041 --> 0:03:58.001 because if she had executed a better race, she would 0:03:58.001 --> 0:03:59.601 have had a time that would have got her in 0:03:59.641 --> 0:04:02.001 the finale, which would have been just to be there. 0:04:02.241 --> 0:04:04.481 It's the only time a sports fans we get hooked 0:04:04.521 --> 0:04:07.001 up on who gets third, and it's only because they 0:04:07.001 --> 0:04:09.361 give out medals. And I think about Erica Feir, weare 0:04:09.361 --> 0:04:12.001 the finishing fourth. Well, the three I think I'm right 0:04:12.041 --> 0:04:14.201 in saying that the three that beat her are the 0:04:14.241 --> 0:04:16.921 fastest three athletes in that discipline of all time. 0:04:17.441 --> 0:04:18.321 In fact, I think too. 0:04:18.961 --> 0:04:22.521 Fourth at the Olympics in that event is tremendous achievement, 0:04:22.801 --> 0:04:24.801 but it will get overlooked because she didn't meddle. 0:04:25.121 --> 0:04:27.041 And actually, I think funny enough you mentioned it. And 0:04:27.081 --> 0:04:29.481 while we're sort of doing a bit of retro Kent 0:04:29.521 --> 0:04:32.481 John's on Sport here to Beverage on Sport, we're going 0:04:32.481 --> 0:04:34.481 to get into the topic. But just the two of 0:04:34.521 --> 0:04:36.641 my favorite moments were actually when we won silver. I 0:04:36.681 --> 0:04:39.081 loved the response of Emma Tweig to her to the 0:04:39.121 --> 0:04:41.881 woman who beat her in the women's single skulls, the 0:04:41.881 --> 0:04:45.401 camaraderie and the Hagen and the appreciation and the warmth 0:04:45.441 --> 0:04:48.001 and generosity of spirit, and Hayden Wild as well he 0:04:48.041 --> 0:04:50.081 got silver, and his response to alex Y and to 0:04:50.161 --> 0:04:53.041 his teammate who had helped draft him in the cycling 0:04:53.201 --> 0:04:55.561 to get him back up up in gold medal contention. 0:04:55.721 --> 0:04:56.601 That was amazing. 0:04:57.361 --> 0:05:00.001 Yeah, that was tremendous sports. I didn't see Twig last 0:05:00.081 --> 0:05:01.881 night because I was out, but I heard about it, 0:05:01.921 --> 0:05:05.321 but I saw Wild and I just couldn't belie he 0:05:05.321 --> 0:05:06.201 didn't win that race. 0:05:07.601 --> 0:05:08.601 You're still in denial. 0:05:09.081 --> 0:05:12.481 I can the guy that chased him down alex Ye, 0:05:13.401 --> 0:05:15.441 you're a runner, Tim You're a runner. I know you're 0:05:15.441 --> 0:05:17.441 not a triathlete, but you were a runner. To think that, 0:05:17.681 --> 0:05:20.361 to think that alex Ye hung in there, he was 0:05:20.481 --> 0:05:23.601 hurting because Wild pretty much broke him, right, he broke him. 0:05:24.041 --> 0:05:27.481 But to hang in there in the hope, the desperate 0:05:27.521 --> 0:05:29.121 hope that I might have a kick at the end, 0:05:29.521 --> 0:05:33.401 and he found it. So Wild had the almost the 0:05:33.441 --> 0:05:35.521 perfect race plan and to get piped at the end 0:05:35.561 --> 0:05:37.481 would have been heartbreaking for him, but it was a 0:05:37.481 --> 0:05:39.001 spectacular finish. 0:05:39.041 --> 0:05:41.641 And the reason we talk about the Olympics is one 0:05:41.761 --> 0:05:43.601 because we both love it and they're on right now 0:05:43.641 --> 0:05:46.201 and our commentary team at ZB doing a magnificent job 0:05:46.241 --> 0:05:49.481 with all that fantastic sports gennoes. So you should keep 0:05:49.561 --> 0:05:51.481 up with the coverage on on ZB as well and 0:05:51.561 --> 0:05:55.601 on gold Sport. But because out of the Olympics, sometimes 0:05:55.641 --> 0:05:58.881 we decide, you know, it's an inspiring time to set goals. 0:05:59.241 --> 0:06:04.601 And so the first question I've got Kent, is setting 0:06:04.681 --> 0:06:09.201 a goal when you decide that something you need to 0:06:09.281 --> 0:06:11.601 change something in your life and you need a fitness 0:06:11.641 --> 0:06:16.681 goal and effect, is the goal the point or is 0:06:16.681 --> 0:06:19.561 there some other way to get yourself exercising so you 0:06:19.561 --> 0:06:21.441 don't ruin it for yourself, because a lot of people 0:06:21.521 --> 0:06:23.841 go I've got the grand ambitions and they decide they 0:06:23.841 --> 0:06:25.361 want to get running, so they go out and they 0:06:25.401 --> 0:06:28.441 give themselves a miserable experience and about a week later 0:06:28.441 --> 0:06:31.921 they've given it up because that sucked. So is there 0:06:31.961 --> 0:06:35.321 an art or is there a science or just some 0:06:35.441 --> 0:06:38.801 sensible good advice on how you should set goals? Probably 0:06:38.881 --> 0:06:39.721 sensible good advice. 0:06:40.001 --> 0:06:43.081 There's definitely science, is there. There's definitely science. I don't 0:06:43.081 --> 0:06:44.721 think there's an art to it. I think if there 0:06:44.841 --> 0:06:47.681 was an art, it's trial and error by figuring it 0:06:47.721 --> 0:06:49.441 out for yourself. So I don't think there is an 0:06:49.521 --> 0:06:52.761 art to it, but there's certainly some science behind behavioral change, 0:06:52.841 --> 0:06:55.321 and exercise is a great example of how to make 0:06:55.441 --> 0:06:59.921 change in our lives where we're thinking, you know, I 0:07:00.081 --> 0:07:05.481 want to make some adjustments because often particularly around our fitness, body, 0:07:05.801 --> 0:07:09.721 body composition and shape, and we're conscious of how we look. Vanity, Yeah, 0:07:10.121 --> 0:07:13.521 there's vanity a reason it does play. But we often 0:07:14.281 --> 0:07:16.001 I must do this, or I should do this, or 0:07:16.041 --> 0:07:19.241 I need to do this. But do we ever ask ourselves, 0:07:20.041 --> 0:07:23.521 why is it important that I do this? Why really 0:07:23.561 --> 0:07:25.161 can I sit down just for a few minutes and 0:07:25.201 --> 0:07:28.001 ask myself, why is it important I go to the gym? 0:07:28.361 --> 0:07:30.281 That is, why is it important that I try and 0:07:30.361 --> 0:07:31.401 run five k's. 0:07:32.361 --> 0:07:34.921 Because I was if I look back at my own 0:07:35.161 --> 0:07:37.121 By the way, you can give Kent a call anytime, 0:07:37.161 --> 0:07:38.401 I know one hundred and eighty ten and eight if 0:07:38.401 --> 0:07:40.721 you want to, if you want some advice on changing 0:07:40.721 --> 0:07:45.001 your life, getting fit, getting healthy, changing the game that 0:07:45.001 --> 0:07:47.361 you're playing, whether you're sitting on the couch, eating too 0:07:47.401 --> 0:07:50.361 much takeaways and just and your version of exercises, getting 0:07:50.361 --> 0:07:54.401 on the esports. But so, but just from my own 0:07:54.401 --> 0:07:56.921 point of view, the pattern I've had in my life 0:07:57.281 --> 0:08:01.401 is usually okay, when you're young, I played volleyball competitively, 0:08:01.401 --> 0:08:04.041 and you got fit because you wanted to win a tournament. 0:08:04.401 --> 0:08:06.481 But it's hard later on when you are just keeping 0:08:06.521 --> 0:08:09.721 fit for keeping fits sake. And I gravitated from one 0:08:09.801 --> 0:08:12.041 form of exercise going to the gym to this to that, 0:08:12.281 --> 0:08:14.241 boxing to this, and I never kept it up. But 0:08:14.241 --> 0:08:15.681 the one thing I have kept up in the last 0:08:15.681 --> 0:08:18.801 few years, at least for four years now is running. 0:08:19.201 --> 0:08:23.161 And actually can't work out why I know. I do 0:08:23.241 --> 0:08:26.521 sort of know why I do it, But I'm quite 0:08:26.641 --> 0:08:29.361 curious as to how I've managed to make this form 0:08:29.401 --> 0:08:34.001 of exercise last when I maybe had other fads where 0:08:34.041 --> 0:08:34.761 I came and went. 0:08:35.241 --> 0:08:38.681 But I know why you keep running because we've talked 0:08:38.681 --> 0:08:39.281 about this before. 0:08:39.601 --> 0:08:41.321 Tell me, because I think I've lost track of it. 0:08:41.561 --> 0:08:44.441 But you know it's good for you. You feel great afterwards, 0:08:44.481 --> 0:08:46.361 and you enjoy it, and so you keep coming back 0:08:46.361 --> 0:08:47.761 to it, and so. 0:08:47.841 --> 0:08:50.921 You're the habit too. There's it is a habit, I think, 0:08:50.961 --> 0:08:51.521 all right. 0:08:51.841 --> 0:08:54.001 So you don't have to kind of think as hard 0:08:54.041 --> 0:08:57.721 about why you're doing it as someone who isn't doing 0:08:57.721 --> 0:09:00.241 it who would aspire to do it. So the why 0:09:00.361 --> 0:09:02.521 comes at the start. It's the first question we should 0:09:02.561 --> 0:09:05.321 ask ourselves when it comes to goal setting or behavior 0:09:05.441 --> 0:09:06.761 or change. Why am I doing this? 0:09:07.281 --> 0:09:07.681 Okay? 0:09:07.801 --> 0:09:10.401 Weight loss is another classic example where people say I 0:09:10.401 --> 0:09:15.161 need to lose weight. Okay, great, great aspiration? What is 0:09:15.241 --> 0:09:19.321 important about losing weight that will help just get you 0:09:19.401 --> 0:09:22.961 into the behavior of That's an interesting team. And it 0:09:23.041 --> 0:09:24.761 might be because that shit's scared to have a heart 0:09:24.801 --> 0:09:27.161 attack at fifty five because they lost their father young, 0:09:27.401 --> 0:09:28.961 or it could be because they want they want to 0:09:28.961 --> 0:09:31.281 be an active dad, or they want to be fit 0:09:31.321 --> 0:09:33.681 and healthy grandfather, and they want to be flexible and 0:09:33.721 --> 0:09:35.521 moving get down on the ground with the grandkids. There's 0:09:35.561 --> 0:09:38.321 a million reasons, but just to say I want to 0:09:38.361 --> 0:09:41.641 lose weight is often not enough, so we have to 0:09:41.641 --> 0:09:43.841 be a little bit more specific with what we want 0:09:43.841 --> 0:09:44.081 to do. 0:09:44.241 --> 0:09:47.161 Actually, the losing weight is an interesting one because I 0:09:47.201 --> 0:09:50.321 think I partly exercise because I don't want to gain weight, 0:09:51.041 --> 0:09:56.161 but it's actually not I'm not. Actually I feel the 0:09:56.241 --> 0:09:59.041 psychology of how I feel about myself has instantly changed 0:09:59.081 --> 0:10:02.841 by exercise, even if I haven't lost five pounds or whatever. 0:10:03.121 --> 0:10:04.761 It's because I've gone for the run and I go, well, 0:10:04.761 --> 0:10:08.521 I feel good. I don't you know, do I worry 0:10:08.561 --> 0:10:09.521 about how I look naked? 0:10:09.601 --> 0:10:09.801 Yes? 0:10:09.841 --> 0:10:14.801 Probably, yes, probably, let's be honest. But it's your perception 0:10:14.881 --> 0:10:17.561 of yours, of the way you your perception of the 0:10:17.561 --> 0:10:20.721 way you appear, changes just by the act of exercising anyway, 0:10:20.761 --> 0:10:22.681 does it? Does it? Or is that just me? I 0:10:22.681 --> 0:10:24.081 don't know A few. 0:10:24.401 --> 0:10:25.961 You've obviously got mirrors at home. 0:10:26.361 --> 0:10:28.401 Well, yeah, I mean that's the thing. We've redonated bathroom. 0:10:28.401 --> 0:10:31.321 We're a hugely spectacular mirror and I must have met. 0:10:31.361 --> 0:10:33.361 I think when I'm shaving, if I'm just sit standing 0:10:33.361 --> 0:10:35.401 there after a shower, I do suck it in a bit, 0:10:36.241 --> 0:10:37.601 just for my own safe. 0:10:38.681 --> 0:10:40.801 Anyway, we won't like a mate of mine who played 0:10:40.841 --> 0:10:43.241 rugby for years and every tie. He's a big lock 0:10:43.281 --> 0:10:45.121 forward and he probably carried a little bit too much 0:10:45.121 --> 0:10:47.321 around his middle, and he would say when it was 0:10:47.361 --> 0:10:52.001 time for the photos, he'd say, suck it in, boys, 0:10:52.681 --> 0:10:54.441 and I latched the ebects for the photo. 0:10:54.641 --> 0:10:56.721 I think it's quite a good air exercise anyway, it's 0:10:56.721 --> 0:10:59.161 sucking it? Is that a workout? And I think I 0:10:59.201 --> 0:11:01.281 sucked my gut? And just as you were chatting there, 0:11:01.521 --> 0:11:04.641 what okay, let's say here's an interesting question. I think 0:11:04.681 --> 0:11:08.001 it is you'd be the judge on one hundred and 0:11:08.041 --> 0:11:11.081 eighty ten eighty, So you did the for instance, is 0:11:11.121 --> 0:11:13.521 an exercise thing that you did where you used to 0:11:13.601 --> 0:11:16.201 go for cold swims. Yes, and I don't know if 0:11:16.201 --> 0:11:19.241 you're still doing it. But what was your why for that? 0:11:20.401 --> 0:11:24.361 Because that's a really good question. Because I was curious 0:11:25.001 --> 0:11:26.561 about whether I could cope with it. 0:11:27.281 --> 0:11:28.201 Oh, it's a personal chance. 0:11:28.361 --> 0:11:30.641 It was a personal challenge. I tapped into the growth 0:11:30.721 --> 0:11:34.161 mindset and I thought, well, you're wanting to shy away 0:11:34.201 --> 0:11:38.081 from this, but the benefits, the scientific benefits are enormous. 0:11:38.721 --> 0:11:40.921 So I read about it, I researched it, and thought, 0:11:40.921 --> 0:11:42.241 you know what, what have I got to lose. I'm 0:11:42.241 --> 0:11:45.081 going to give this a crack. So my why was 0:11:46.001 --> 0:11:50.161 a little challenge to myself to establish whether I was 0:11:50.201 --> 0:11:52.401 someone that could adopt this as a habit or whether 0:11:52.441 --> 0:11:54.081 it was I was someone who would run a mile 0:11:54.121 --> 0:11:54.401 from it. 0:11:54.841 --> 0:11:57.361 And okay, what was your first expence? 0:11:57.361 --> 0:11:59.361 Surprise myself, I actually quite enjoy it. 0:11:59.841 --> 0:12:05.921 You still do it? Yeah? Oh you're crazy? Actually, okay, 0:12:06.001 --> 0:12:08.561 so you did it. You overcame the challenge. You persist 0:12:08.601 --> 0:12:10.801 in doing it because what. 0:12:11.001 --> 0:12:13.681 Because I noticed the benefits from doing it. So then 0:12:13.721 --> 0:12:16.561 you come back into feeling great about what it is 0:12:16.601 --> 0:12:19.281 that you're doing. So your brain goes right. The reward 0:12:19.401 --> 0:12:21.201 center in your brain says, hey, I'm going to bank 0:12:21.761 --> 0:12:23.721 where that I know where I feel good and make 0:12:23.761 --> 0:12:25.361 sure I come back to it, which is what you 0:12:25.441 --> 0:12:28.081 experience with your runners high, when you've got the endorphins 0:12:28.121 --> 0:12:30.841 going and all of the neurotransmitters in your brain are 0:12:30.921 --> 0:12:33.881 lighting up and you feel great afterwards. It's the same 0:12:33.881 --> 0:12:36.441 when you go for a cold swim, it's a challenge 0:12:36.481 --> 0:12:39.561 at the time you're putting your body. It's a process 0:12:39.601 --> 0:12:42.561 of whole mesis. So it's stressful, stressful on your body, 0:12:42.601 --> 0:12:44.681 stressful on your mind. You're having a little bit of 0:12:44.721 --> 0:12:47.681 self talk, but the benefits come afterwards. So then you 0:12:47.721 --> 0:12:49.761 soak up all of that great stuff and that's enough 0:12:49.761 --> 0:12:51.081 to make you go back and do it again. 0:12:51.561 --> 0:12:53.921 Good on you, by the way, you are looking in 0:12:53.961 --> 0:12:56.081 pretty good shape. So as far as an advertisement for 0:12:56.161 --> 0:12:58.881 Kent John's health, he's looking good. So the proof of 0:12:58.921 --> 0:12:59.881 the pudding there. 0:12:59.921 --> 0:13:01.881 Well, the proof of the pudding is the proof of 0:13:01.921 --> 0:13:05.281 the putting. That is probably the wrong metaphor, I think, Well, 0:13:05.281 --> 0:13:07.241 the proof of the pudding is normally the check up 0:13:07.281 --> 0:13:09.921 with the doc. Oh really, he can look healthy and 0:13:10.001 --> 0:13:12.921 not be. So I'm pretty vigilant to make sure that 0:13:12.961 --> 0:13:14.081 I'm okay. I'm ticking over. 0:13:14.281 --> 0:13:14.561 You know what. 0:13:15.201 --> 0:13:18.961 You obviously you have clients who you coach into better 0:13:19.001 --> 0:13:22.601 health outcomes and all that. Do you how often do 0:13:22.641 --> 0:13:25.441 they come to you with a goal and end up 0:13:25.561 --> 0:13:29.441 changing it? Because I mean, you're not going to tell 0:13:29.441 --> 0:13:31.361 anyone what do you try and nudge them in the 0:13:31.401 --> 0:13:34.441 right direction? I guess, But what are some examples of 0:13:34.441 --> 0:13:36.401 goals where it's like, well, we're going to need to 0:13:36.401 --> 0:13:38.481 break that down a bit, because I think I've got one. 0:13:38.801 --> 0:13:41.241 Okay, you young guy. I was coaching a few months 0:13:41.281 --> 0:13:44.041 ago and we were chatting away about a few different things, 0:13:44.121 --> 0:13:46.361 and he wanted to change what he was eating because 0:13:46.401 --> 0:13:48.281 he was feeling like he was a bit out of shape. 0:13:48.281 --> 0:13:49.601 And then I said, okay, what next? And then we 0:13:49.641 --> 0:13:52.041 went on to some exercise. I said, right, what is 0:13:52.081 --> 0:13:54.641 it you want to be doing? He said, oh, I 0:13:54.721 --> 0:13:57.201 think I'm one of those people I need to have 0:13:57.281 --> 0:13:59.321 an event to train for. 0:13:59.761 --> 0:13:59.921 Yeah. 0:14:00.001 --> 0:14:02.601 I said, great, Yeah, that's a goal. Great, what events 0:14:02.601 --> 0:14:04.761 have you got coming up? Because again, you have to 0:14:04.761 --> 0:14:06.801 be specific. You've got to keep breaking the stuff down. 0:14:07.081 --> 0:14:09.001 And he figured out there was a ten k run 0:14:10.321 --> 0:14:13.521 where he was living in two or three months time. 0:14:13.761 --> 0:14:15.721 I said, okay, so that's the goal to run ten 0:14:15.801 --> 0:14:17.321 k's And let's say it was two months. I think 0:14:17.321 --> 0:14:20.801 it was about two months. Right, when are you going 0:14:20.801 --> 0:14:23.841 for your first run? He said? This week? I said, okay, 0:14:24.201 --> 0:14:27.081 And what likelihood will you be able to run ten 0:14:27.161 --> 0:14:31.961 ks on Tuesday? He said not probably none. I said, okay, 0:14:32.001 --> 0:14:32.601 So what's the plan? 0:14:32.601 --> 0:14:35.161 And it wouldn't be wise to have attempted it either, So. 0:14:35.161 --> 0:14:37.001 What's the plan? So he decided to go for two 0:14:37.041 --> 0:14:39.281 and a half k. Then the next week I think 0:14:39.281 --> 0:14:41.401 he got up to three point four or three point eight, 0:14:41.801 --> 0:14:43.361 and then the next week he was at five. So 0:14:43.481 --> 0:14:45.561 after by the third run he was at five k's. 0:14:46.081 --> 0:14:49.721 After that's after two weeks. That's quite good, isn't it, 0:14:49.761 --> 0:14:52.401 And just building up, building up, building ups until he 0:14:52.441 --> 0:14:55.281 could get to ten. So here's a great word to 0:14:55.401 --> 0:14:57.401 use if you're unsure about yourself, and it is the 0:14:57.441 --> 0:15:00.201 word yet. And so listen to the difference here to 0:15:00.241 --> 0:15:03.521 him in the two context, tim, I can't run ten k's. 0:15:05.321 --> 0:15:08.841 I can't run ten k's yet. Yeah, see the difference. 0:15:09.401 --> 0:15:11.641 You've gone from a fixed mindset to a growth mindset 0:15:11.641 --> 0:15:12.601 with a use of one word. 0:15:15.001 --> 0:15:16.481 Actually, I was just thinking, you've got to be kind 0:15:16.521 --> 0:15:18.761 to yourself. That probably everyone who's listening thinking, would I 0:15:18.801 --> 0:15:21.041 even want to run ten k? I think that's and 0:15:21.561 --> 0:15:23.001 that's the thing. It's just choosing the goal that you 0:15:23.081 --> 0:15:24.601 want to do, of course, as well as opposed to 0:15:24.681 --> 0:15:25.921 I should I should do this? 0:15:26.161 --> 0:15:28.361 I want to run ten k In twenty seven minutes 0:15:28.641 --> 0:15:32.921 like the Olympians yesterday. Far out far out was it? 0:15:33.121 --> 0:15:33.801 What was the time? Was it? 0:15:33.841 --> 0:15:34.561 Twenty seven minute? 0:15:34.561 --> 0:15:38.721 Astonishing? So that's astonishing. But my point is he was 0:15:38.801 --> 0:15:42.761 a young guy who in the first month no chance 0:15:42.801 --> 0:15:45.561 to run ten k's, but after four or five weeks 0:15:45.561 --> 0:15:47.921 he could do it. He could do it because he 0:15:47.961 --> 0:15:50.721 broke it down. He started by the way the twenties. 0:15:50.761 --> 0:15:53.201 Oh yeah, okay, the probably for us forty ok. 0:15:53.321 --> 0:15:55.321 But let's go back to five k. Let's let's say 0:15:55.321 --> 0:15:57.481 you're forty eight years old and you haven't run for years, 0:15:57.521 --> 0:15:58.841 and all of a sudden you've got an itch to 0:15:58.881 --> 0:16:02.361 do a five k park run. Start with five hundred. 0:16:02.161 --> 0:16:04.961 Meters, yeah, or a walk even or a walk. 0:16:05.281 --> 0:16:07.081 It's a run walk. There's many ways in which you 0:16:07.121 --> 0:16:07.561 can get there. 0:16:07.641 --> 0:16:11.001 Actually, when I started mine, people have heard this before, 0:16:11.081 --> 0:16:13.601 so I won't take too long. But I followed some 0:16:13.761 --> 0:16:16.241 walk program ex It was building up to doing a 0:16:16.241 --> 0:16:19.121 half hour run, and it started with I think the 0:16:19.161 --> 0:16:22.201 first thing was maybe not even any running, it was 0:16:22.241 --> 0:16:24.321 just walking, and then you do a minute run and 0:16:24.361 --> 0:16:26.121 a three minute walk, and then you run for a 0:16:26.121 --> 0:16:28.121 bit longer. It just built it up slowly, brilliant and 0:16:28.161 --> 0:16:30.961 it's still funny enough. I still did Macalfe, still did 0:16:31.001 --> 0:16:33.441 Macalves a couple of times because it just took a 0:16:33.481 --> 0:16:35.481 while from my body to get used to it. But 0:16:35.521 --> 0:16:38.441 then again, by then I was like, I just got 0:16:38.481 --> 0:16:39.961 to get over this and drey and keep moving. And 0:16:39.961 --> 0:16:42.481 now I don't worry about it. But I guess it's 0:16:42.601 --> 0:16:44.041 just getting the right of us. You don't blow a 0:16:44.041 --> 0:16:48.481 food food straight away technical word. Anyway, we want to 0:16:48.481 --> 0:16:50.161 have your calls I e. One hundred and eighty ten 0:16:50.161 --> 0:16:53.041 eight you any questions for Kent John's. You've got a goal, 0:16:53.081 --> 0:16:55.841 you want to get into it, and you're concerned whether 0:16:55.881 --> 0:16:58.001 it's the right goal or the wrong goal, or the 0:16:58.081 --> 0:17:01.121 right why or the wrong why, or if you've got 0:17:01.401 --> 0:17:03.161 an example you want to share with us on how 0:17:03.201 --> 0:17:06.321 you started when you thought all hope was lost. Because 0:17:06.361 --> 0:17:09.201 I think the probably the biggest challenge for people who 0:17:09.201 --> 0:17:11.361 want to get fit is when you feel you've let 0:17:11.441 --> 0:17:14.921 yourself go so far that you don't know just how 0:17:14.921 --> 0:17:17.201 to begin, because you're thinking, look where I've ended up. 0:17:17.321 --> 0:17:20.081 I'm in terrible shape. I don't even know what day 0:17:20.081 --> 0:17:21.921 one looks like. Give us a call, O eight one 0:17:21.961 --> 0:17:24.881 hundred eighty ten eighty Text nine nine two is twenty 0:17:24.921 --> 0:17:30.841 four past four news took si'd b. 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