1 00:00:00,760 --> 00:00:09,440 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. Hi. 2 00:00:09,560 --> 00:00:13,480 Speaker 1: I am Tom holland this is Fitness Disrupted. Let's talk 3 00:00:13,480 --> 00:00:17,480 Speaker 1: about how to achieve your New Year's goals once and 4 00:00:17,600 --> 00:00:21,040 Speaker 1: for all. As I record this show, it's just a 5 00:00:21,079 --> 00:00:25,200 Speaker 1: few days away from January one, so it's a great 6 00:00:25,239 --> 00:00:26,960 Speaker 1: time of year to talk about that. But let me 7 00:00:27,360 --> 00:00:30,280 Speaker 1: preface it by saying, you could do this anytime. Even 8 00:00:30,320 --> 00:00:33,680 Speaker 1: though I'm saying New Year's goals, you can start this 9 00:00:33,880 --> 00:00:36,520 Speaker 1: any time of year, and you should. So it doesn't 10 00:00:36,560 --> 00:00:39,560 Speaker 1: just matter if it's New Year's as far as goal setting, 11 00:00:39,560 --> 00:00:42,600 Speaker 1: goal setting is goal setting, so regardless of what time 12 00:00:42,600 --> 00:00:45,520 Speaker 1: of year it is, I'm going to give you the 13 00:00:45,560 --> 00:00:48,080 Speaker 1: formula to achieve your goals once and for all. And 14 00:00:48,159 --> 00:00:49,599 Speaker 1: let me tell you something I know a little bit 15 00:00:49,640 --> 00:00:53,239 Speaker 1: about this. This is exactly what my master's degree focused on. 16 00:00:53,280 --> 00:00:57,040 Speaker 1: Along with the exercise science, it was sports psychology. It 17 00:00:57,080 --> 00:01:00,720 Speaker 1: was a combination of the two exercise science psychology counseling. 18 00:01:01,080 --> 00:01:03,040 Speaker 1: I went back to get my master's figure out how 19 00:01:03,080 --> 00:01:08,040 Speaker 1: to help people myself included, figure it out achieve their goals. 20 00:01:09,120 --> 00:01:10,880 Speaker 1: Because we know what to do, we know we need 21 00:01:10,920 --> 00:01:13,280 Speaker 1: to do more and eat less. Yes, that is the 22 00:01:13,440 --> 00:01:16,679 Speaker 1: basic framework. How do we do it? That is why 23 00:01:16,720 --> 00:01:19,440 Speaker 1: you're listening to this show. That is why I get 24 00:01:19,480 --> 00:01:22,800 Speaker 1: paid for doing what I do. If it were easy, 25 00:01:22,880 --> 00:01:25,800 Speaker 1: everyone would do it. But guess what, it's just again 26 00:01:25,959 --> 00:01:28,840 Speaker 1: so much bad information out there. Let's just start with 27 00:01:28,880 --> 00:01:32,280 Speaker 1: the basic premise and studies. Studies have shown that less 28 00:01:32,319 --> 00:01:37,440 Speaker 1: than of people actually stay committed to their resolutions after 29 00:01:37,560 --> 00:01:40,680 Speaker 1: just thirty days, less than people. I would say that 30 00:01:40,760 --> 00:01:44,280 Speaker 1: number is lower. Just pulling a couple statistics, some data 31 00:01:44,360 --> 00:01:47,199 Speaker 1: after thirty days, and this one says that only eight 32 00:01:47,240 --> 00:01:52,919 Speaker 1: percent accomplished them. That's probably right close after thirty days 33 00:01:53,120 --> 00:01:58,560 Speaker 1: are done. Why is that? Why is that? In my opinion, 34 00:01:58,720 --> 00:02:01,360 Speaker 1: in my experience, there are three reasons, and they all 35 00:02:01,400 --> 00:02:07,720 Speaker 1: involved the word to T O O. Three reasons. Start 36 00:02:07,720 --> 00:02:10,280 Speaker 1: with the simple and then I'll distill it down. You 37 00:02:10,280 --> 00:02:14,120 Speaker 1: haven't achieved your goals. You're doing too much, you're expecting 38 00:02:14,160 --> 00:02:18,720 Speaker 1: results too soon, and your goals are too vague, too much, 39 00:02:18,760 --> 00:02:22,920 Speaker 1: too soon, too vague. Now there's those acronyms there in 40 00:02:22,960 --> 00:02:25,960 Speaker 1: all the textbooks I studied when it came to cognitive 41 00:02:26,000 --> 00:02:28,240 Speaker 1: behavioral changes and all that stuff. And you read the 42 00:02:28,360 --> 00:02:31,840 Speaker 1: articles and they're right, But it's an example of something 43 00:02:31,880 --> 00:02:33,919 Speaker 1: you've read a million times and it hasn't worked right. 44 00:02:34,200 --> 00:02:39,519 Speaker 1: The smart method of goal setting right, specific, measurable, attainable, 45 00:02:39,639 --> 00:02:43,919 Speaker 1: relevant time. Okay, that I'm not even to go through that. 46 00:02:44,120 --> 00:02:47,280 Speaker 1: I'll go through it quickly, I should say. But but 47 00:02:47,320 --> 00:02:48,560 Speaker 1: I'm not gonna spend a lot of time with that. 48 00:02:48,680 --> 00:02:52,800 Speaker 1: So specific goals, yes, measurable, attainable. I don't really agree 49 00:02:52,840 --> 00:02:56,680 Speaker 1: with the attainable thing. Although it's attainable that goes to time. 50 00:02:57,080 --> 00:03:01,040 Speaker 1: We should have goals that are lofty, we just shouldn't 51 00:03:01,040 --> 00:03:04,280 Speaker 1: expect them right away. Relevant. I don't even like that term. 52 00:03:04,480 --> 00:03:06,560 Speaker 1: I'd like to change that to passionate. If your goal 53 00:03:06,600 --> 00:03:09,200 Speaker 1: is not relevant, why you're making that goal doesn't make 54 00:03:09,240 --> 00:03:11,320 Speaker 1: a lot of sense to me. Of course, it's gotta 55 00:03:11,320 --> 00:03:13,320 Speaker 1: be relevant to you. You You gotta be passionate about it. 56 00:03:13,600 --> 00:03:17,720 Speaker 1: There's two attributes to time. It's a goal date and 57 00:03:17,800 --> 00:03:20,040 Speaker 1: giving it time. All right, That's all I want to 58 00:03:20,040 --> 00:03:22,720 Speaker 1: say about that. I want to go instead when you 59 00:03:22,760 --> 00:03:27,160 Speaker 1: study sports psychology, and I'll use my iron Man training 60 00:03:27,200 --> 00:03:30,200 Speaker 1: as as an example. When I first started doing iron Man, 61 00:03:30,240 --> 00:03:32,040 Speaker 1: I didn't own a bike, I couldn't swim one lap 62 00:03:32,080 --> 00:03:35,160 Speaker 1: across the pool. So you talk about an attainable No, 63 00:03:35,520 --> 00:03:39,040 Speaker 1: it was ridiculous goal, and we should set ridiculous goals, 64 00:03:40,120 --> 00:03:43,400 Speaker 1: ridiculous goals when it comes to exercise and nutrition and 65 00:03:43,440 --> 00:03:45,560 Speaker 1: things like that. But give it time and this will 66 00:03:45,560 --> 00:03:49,920 Speaker 1: make sense. You're going that makes no sense. Attainable means 67 00:03:49,920 --> 00:03:52,560 Speaker 1: having a plan. That's what attainable means. But I want 68 00:03:52,560 --> 00:03:55,080 Speaker 1: you to set crazy goals. That has been my most 69 00:03:55,080 --> 00:03:58,800 Speaker 1: satisfying part of being a coach, being in the industry 70 00:03:58,840 --> 00:04:01,880 Speaker 1: that I'm in. And my book The Micro Workout Plan 71 00:04:02,320 --> 00:04:08,160 Speaker 1: has several chapters on clients I had that set ridiculous goals. 72 00:04:08,240 --> 00:04:11,119 Speaker 1: We set ridiculous goals for them, and they achieved them. 73 00:04:11,680 --> 00:04:13,760 Speaker 1: They gave it time, they had a plan, and they're 74 00:04:13,800 --> 00:04:16,560 Speaker 1: gonna do the three things and focus on the three 75 00:04:16,560 --> 00:04:19,520 Speaker 1: things that I'm going to tell you from psychology, from 76 00:04:19,600 --> 00:04:24,640 Speaker 1: cognitive behavioral, from having a plan small steps to a 77 00:04:24,720 --> 00:04:28,960 Speaker 1: huge goal. Why go go bigger, go home? That's saying 78 00:04:30,800 --> 00:04:32,840 Speaker 1: double edged sword. A lot of people just go home 79 00:04:33,720 --> 00:04:36,120 Speaker 1: because they go big without a plan, because they go 80 00:04:36,240 --> 00:04:40,240 Speaker 1: big without giving it time, because they go big right away. 81 00:04:40,440 --> 00:04:43,640 Speaker 1: There is a process, there is a plan, there is 82 00:04:43,680 --> 00:04:47,479 Speaker 1: a strategy, and yes, the smart technique of goal setting. 83 00:04:49,080 --> 00:04:50,760 Speaker 1: It's gonna be all over the media for the next 84 00:04:50,760 --> 00:04:53,200 Speaker 1: couple of days and all over TV, and and yes, 85 00:04:53,440 --> 00:04:57,240 Speaker 1: again it works. There's a framework, but it's it's it's 86 00:04:57,240 --> 00:04:59,560 Speaker 1: not working for the vast majority of you. So we 87 00:04:59,560 --> 00:05:00,880 Speaker 1: have to rea frame it. Got to give you a 88 00:05:00,920 --> 00:05:03,680 Speaker 1: new way of looking at it. And that's what it's 89 00:05:03,680 --> 00:05:06,839 Speaker 1: all about. I've said every Christmas, my wife gives me 90 00:05:07,440 --> 00:05:12,000 Speaker 1: three textbooks. One is nutrition, one is Exercise Fizz, and 91 00:05:12,040 --> 00:05:16,560 Speaker 1: another one is the Psychology. And it's all the same stuff, 92 00:05:17,080 --> 00:05:20,279 Speaker 1: but when you read it different ways at different times 93 00:05:20,279 --> 00:05:23,680 Speaker 1: in your life, you absorb it differently. So I never 94 00:05:23,720 --> 00:05:26,200 Speaker 1: stopped reading the same stuff over and over because suddenly 95 00:05:26,200 --> 00:05:28,560 Speaker 1: you have these aha moments. And that's what this show 96 00:05:28,600 --> 00:05:31,240 Speaker 1: is about, is helping you have those aha moments. You've 97 00:05:31,240 --> 00:05:32,880 Speaker 1: heard a lot of this, but suddenly it's gonna click. 98 00:05:33,120 --> 00:05:34,320 Speaker 1: And that's why I give it to you so many 99 00:05:34,320 --> 00:05:37,600 Speaker 1: different ways. All right, So when we come back from 100 00:05:37,640 --> 00:05:39,960 Speaker 1: the break, I'm gonna give you just kind of an 101 00:05:39,960 --> 00:05:42,000 Speaker 1: inspirational story, because listen, I was the kid on the 102 00:05:42,040 --> 00:05:45,120 Speaker 1: bench who couldn't run, who had shin splints, who was 103 00:05:45,160 --> 00:05:47,880 Speaker 1: in major pain. My entire childhood and to think that 104 00:05:47,960 --> 00:05:51,360 Speaker 1: I now have done twenty some odd iron Man, seventy 105 00:05:51,640 --> 00:05:55,360 Speaker 1: plus marathons and Alto marathons, that's crazy because I wasn't 106 00:05:55,360 --> 00:05:58,520 Speaker 1: that guy and thinking that I could run period much 107 00:05:58,600 --> 00:06:02,240 Speaker 1: less do that and be injury free at fifty and 108 00:06:02,240 --> 00:06:04,200 Speaker 1: and I actually do pretty well at it back in 109 00:06:04,320 --> 00:06:06,400 Speaker 1: the day when I was racing, and I'll probably race 110 00:06:06,720 --> 00:06:08,840 Speaker 1: like now. It's just about finishing. But yes, So I'm 111 00:06:08,839 --> 00:06:11,960 Speaker 1: going to talk about how I use the three strategies 112 00:06:12,880 --> 00:06:14,840 Speaker 1: and that you will use, and I'm gonna give you 113 00:06:14,880 --> 00:06:18,159 Speaker 1: the way to use them for your diet you're healthy eating, 114 00:06:18,360 --> 00:06:21,040 Speaker 1: and for your exercise. And it's going to clarify and 115 00:06:21,080 --> 00:06:25,000 Speaker 1: give you just the way you need to approach goal 116 00:06:25,040 --> 00:06:27,880 Speaker 1: setting so you can be that eight percent, and so 117 00:06:27,920 --> 00:06:31,320 Speaker 1: that eight percent can grow over time, because that shouldn't 118 00:06:31,360 --> 00:06:33,680 Speaker 1: be the case. When we come back, I'm going to 119 00:06:33,760 --> 00:06:37,360 Speaker 1: give you the three different categories and we're gonna talk 120 00:06:37,400 --> 00:06:40,160 Speaker 1: about I'm gonna give you the specifics on diet and 121 00:06:40,200 --> 00:06:42,080 Speaker 1: exercise how you do that. Okay, we'll be right back, 122 00:06:50,279 --> 00:06:54,280 Speaker 1: all right. So there are three techniques goal setting when 123 00:06:54,320 --> 00:06:56,960 Speaker 1: it comes to sports performance, but we can use those 124 00:06:57,040 --> 00:07:00,600 Speaker 1: as well for diet and exercise, for change our habits, 125 00:07:00,600 --> 00:07:04,320 Speaker 1: for the type of New Year's resolutions and goals that 126 00:07:04,360 --> 00:07:06,360 Speaker 1: people set for themselves. And let me backtrack a little bit, 127 00:07:06,400 --> 00:07:10,200 Speaker 1: just because things annoy me. With fitness people. There are 128 00:07:10,200 --> 00:07:12,800 Speaker 1: those people who say, you know, oh, I don't want 129 00:07:12,800 --> 00:07:18,000 Speaker 1: to call them resolutions, goal who cares? Who cares? Let's 130 00:07:18,000 --> 00:07:22,480 Speaker 1: not split hairs. Call them whatever you want, resolutions, goals. 131 00:07:22,880 --> 00:07:26,720 Speaker 1: Let's better ourselves and not spend time arguing over the 132 00:07:26,880 --> 00:07:30,720 Speaker 1: verbiage of what we want to call it. It's a resolution, 133 00:07:30,800 --> 00:07:32,720 Speaker 1: it's a goal, it's whatever you wanted to be. And 134 00:07:32,720 --> 00:07:35,640 Speaker 1: then there's those fitness people who are high and mighty 135 00:07:35,680 --> 00:07:37,840 Speaker 1: and say, well, they don't believe in setting them at 136 00:07:37,840 --> 00:07:41,040 Speaker 1: New Year's You should be setting them all year round. Yeah, okay, 137 00:07:41,080 --> 00:07:43,840 Speaker 1: but most people do this. There's a great time of 138 00:07:43,920 --> 00:07:46,800 Speaker 1: year to start myself included. Of course, you should be 139 00:07:46,840 --> 00:07:49,640 Speaker 1: setting goals all year long and stuff like that. But 140 00:07:49,720 --> 00:07:52,000 Speaker 1: does that mean you can't set them at New Year's 141 00:07:52,000 --> 00:07:55,280 Speaker 1: And that's a good time. Yeah, it's okay, it's okay, 142 00:07:55,320 --> 00:07:57,320 Speaker 1: we can say that. Okay, we can call them whatever 143 00:07:57,400 --> 00:07:59,680 Speaker 1: we want. You can start them whenever you want. But 144 00:07:59,800 --> 00:08:02,960 Speaker 1: New Years is a good time for many people to 145 00:08:03,080 --> 00:08:05,200 Speaker 1: do it. And listen, I worked in the gyms, I 146 00:08:05,240 --> 00:08:06,520 Speaker 1: was a trainer. Was the greatest time of a year 147 00:08:06,560 --> 00:08:08,840 Speaker 1: to be a trainer's shooting fish in a barrel meets 148 00:08:08,840 --> 00:08:11,120 Speaker 1: so much money in January when I was a trainer 149 00:08:11,120 --> 00:08:13,520 Speaker 1: in the Gym's right, but it is what it is. 150 00:08:13,600 --> 00:08:16,240 Speaker 1: I'm gonna give you the techniques so you can be 151 00:08:16,280 --> 00:08:19,760 Speaker 1: successful all right again. When it comes to sports performance, 152 00:08:20,840 --> 00:08:24,600 Speaker 1: we talked about process goals, performance goals, and outcome goals. 153 00:08:24,600 --> 00:08:27,600 Speaker 1: So real simply, process goals are the techniques or strategies 154 00:08:27,680 --> 00:08:30,080 Speaker 1: needed to perform well. So if you're a runner, your 155 00:08:30,120 --> 00:08:35,120 Speaker 1: process goals are soft foot strikes, right, increased foot turnover, 156 00:08:35,240 --> 00:08:39,080 Speaker 1: relaxing your hands. Here's what's really cool. You can't fail 157 00:08:39,440 --> 00:08:44,080 Speaker 1: at your process goals. Okay, so their techniques to better 158 00:08:44,720 --> 00:08:47,920 Speaker 1: your performance. Now we go to performance. So your performance 159 00:08:48,559 --> 00:08:50,680 Speaker 1: is what you do. You may be training for a marathon, 160 00:08:50,840 --> 00:08:52,840 Speaker 1: so your performance goals are, I want to run a 161 00:08:52,880 --> 00:08:56,600 Speaker 1: five k in twenty one minutes, whatever the time is. 162 00:08:56,640 --> 00:09:00,559 Speaker 1: I want to do a half marathon in x amount 163 00:09:00,559 --> 00:09:04,920 Speaker 1: of time. Right, So your performance goals are stepping stones. 164 00:09:05,320 --> 00:09:07,720 Speaker 1: And this is also my take on these things. By 165 00:09:07,760 --> 00:09:10,640 Speaker 1: the way different sports psychology people will will look at 166 00:09:10,679 --> 00:09:12,760 Speaker 1: them a little differently, but by and large, this is 167 00:09:12,760 --> 00:09:14,440 Speaker 1: how it works, all right, and it's worked for me 168 00:09:14,480 --> 00:09:17,040 Speaker 1: and hundreds and hundreds and hundreds of my clients. So 169 00:09:17,240 --> 00:09:22,200 Speaker 1: process goals are the techniques. The performance goals are the 170 00:09:22,360 --> 00:09:24,559 Speaker 1: measurable goals you're going to use to get to your 171 00:09:24,559 --> 00:09:28,559 Speaker 1: outcome goals. Your outcome goal is your singular goal you're 172 00:09:28,600 --> 00:09:30,560 Speaker 1: working towards. So for me, it was iron Man. I 173 00:09:30,559 --> 00:09:32,480 Speaker 1: wanted to finish an iron Man. I couldn't swim one 174 00:09:32,520 --> 00:09:35,440 Speaker 1: lap across the pool. I didn't own a bike, but 175 00:09:35,480 --> 00:09:38,960 Speaker 1: that was my outcome goal. So for me, here's the 176 00:09:39,000 --> 00:09:43,400 Speaker 1: process goals. Back in the day, this is my process 177 00:09:43,400 --> 00:09:46,760 Speaker 1: goals were a buy a bike, then hire a coach, 178 00:09:47,800 --> 00:09:52,160 Speaker 1: find a pool, buy a bunch of books on iron 179 00:09:52,280 --> 00:09:54,640 Speaker 1: and there weren't a lot I've since written my own. 180 00:09:55,080 --> 00:09:57,880 Speaker 1: There weren't many at all back when I was starting. 181 00:09:58,240 --> 00:10:01,640 Speaker 1: Buy some fitness technology to track what I was doing. 182 00:10:02,559 --> 00:10:05,280 Speaker 1: So that's getting that's the setup, that's the start, and 183 00:10:05,320 --> 00:10:09,840 Speaker 1: that's getting excited. So the performance goals for myself back 184 00:10:09,840 --> 00:10:12,360 Speaker 1: in the day, we're run a couple of half marathons 185 00:10:12,360 --> 00:10:15,480 Speaker 1: and it's some shorter running races that I scheduled out. 186 00:10:16,080 --> 00:10:17,920 Speaker 1: Then a half iron Man. I had a couple of 187 00:10:17,920 --> 00:10:24,199 Speaker 1: months out building up do three one mile bike rides. 188 00:10:24,720 --> 00:10:26,240 Speaker 1: I know it sounds crazy for many, but this is 189 00:10:26,400 --> 00:10:29,240 Speaker 1: just an example from someone who couldn't run. It was 190 00:10:29,320 --> 00:10:31,600 Speaker 1: the slow process, and this was months and months and months. 191 00:10:32,160 --> 00:10:35,880 Speaker 1: But the process goals were getting prepared, doing these things, 192 00:10:36,120 --> 00:10:41,440 Speaker 1: making investments in the bike in the coach and listen, 193 00:10:41,440 --> 00:10:43,079 Speaker 1: I put that bike on a credit card. I've talked 194 00:10:43,120 --> 00:10:44,720 Speaker 1: about it before. It took a long time to pay 195 00:10:44,720 --> 00:10:49,040 Speaker 1: it off, but it paid dividends. It led to everything 196 00:10:49,080 --> 00:10:52,360 Speaker 1: I am today investing being scared. I've talked about that, 197 00:10:52,480 --> 00:10:55,840 Speaker 1: like made that purchase and it wasn't a super expensive 198 00:10:55,840 --> 00:10:57,760 Speaker 1: bike for other try athletes, but for me it was 199 00:10:58,520 --> 00:11:00,240 Speaker 1: all right. And the outcome was the iron Man. Guess 200 00:11:00,320 --> 00:11:02,880 Speaker 1: what it happened and it changed my life. And the 201 00:11:02,920 --> 00:11:06,800 Speaker 1: goal was just to finish. Wasn't a time goal. That 202 00:11:06,840 --> 00:11:11,680 Speaker 1: came later, huge goal changed my life. So that was 203 00:11:11,760 --> 00:11:14,880 Speaker 1: my process performance outcomes. So how do you do that 204 00:11:15,480 --> 00:11:18,679 Speaker 1: all right? When it comes to diet. Oh, by the way, 205 00:11:18,720 --> 00:11:21,319 Speaker 1: I should also say that performance for me with the 206 00:11:21,360 --> 00:11:23,640 Speaker 1: iron Man was X number of times I was going 207 00:11:23,679 --> 00:11:26,000 Speaker 1: to swim, bike and run per week. And back then 208 00:11:26,000 --> 00:11:30,800 Speaker 1: it was probably swim three times, you know, run three times, 209 00:11:30,920 --> 00:11:33,160 Speaker 1: and bike three times a week. So there was I 210 00:11:33,160 --> 00:11:35,959 Speaker 1: could measure how many times I did that, and yes 211 00:11:36,000 --> 00:11:37,960 Speaker 1: I was a trainer. I had more time than most people. 212 00:11:38,000 --> 00:11:39,840 Speaker 1: Iron Man is a ridiculous goal. For most of you. 213 00:11:39,840 --> 00:11:41,920 Speaker 1: You're not even gonna come close to that. Some will, 214 00:11:42,000 --> 00:11:44,880 Speaker 1: some you have no desire, but I'm just giving you. 215 00:11:44,880 --> 00:11:47,720 Speaker 1: There was a framework to follow and that was the 216 00:11:47,760 --> 00:11:50,080 Speaker 1: performance goals. And for me to the swimming, since I 217 00:11:50,080 --> 00:11:53,040 Speaker 1: couldn't swim one lap across the pool, my goal and 218 00:11:53,080 --> 00:11:55,439 Speaker 1: I built up was to be able to swim an 219 00:11:55,440 --> 00:11:58,800 Speaker 1: hour NonStop. I did not care how long I swam 220 00:11:58,920 --> 00:12:01,720 Speaker 1: in one of the most disgusting pools in New York City. 221 00:12:02,080 --> 00:12:05,280 Speaker 1: It cost me twenty dollars a year to show you 222 00:12:06,120 --> 00:12:09,560 Speaker 1: it was a city pool. I'm sure I contracted uh, 223 00:12:09,600 --> 00:12:13,400 Speaker 1: you know, several diseases, but it didn't matter. I was 224 00:12:13,480 --> 00:12:17,320 Speaker 1: excited kind of. The swimming was always and still is 225 00:12:17,440 --> 00:12:19,360 Speaker 1: a challenge, but that was a go I said, I 226 00:12:19,360 --> 00:12:21,040 Speaker 1: need to be able to swim for an hour NonStop. 227 00:12:21,559 --> 00:12:23,120 Speaker 1: I guess what the swim when I did it, took 228 00:12:23,160 --> 00:12:24,439 Speaker 1: longer than an hour, but I knew if I could 229 00:12:24,440 --> 00:12:27,200 Speaker 1: swim for an hour NonStop, I could I could get 230 00:12:27,200 --> 00:12:30,760 Speaker 1: through that swim. And again, this was a huge goal 231 00:12:30,800 --> 00:12:36,080 Speaker 1: for me at the time, and it was in New Zealand, crazy, 232 00:12:36,280 --> 00:12:40,200 Speaker 1: you know. But the story for another day. Alright, So, process, performance, 233 00:12:40,200 --> 00:12:44,240 Speaker 1: outcome goals for you with your diet. Now, I'm I'm 234 00:12:44,280 --> 00:12:48,120 Speaker 1: rejiggering these because we need rejiggering what what has been 235 00:12:48,160 --> 00:12:50,000 Speaker 1: put out there isn't working. So when it comes to 236 00:12:50,040 --> 00:12:52,400 Speaker 1: your diet eating healthier, there's a huge goal of so 237 00:12:52,480 --> 00:12:54,760 Speaker 1: many people when it comes to the new year, and 238 00:12:54,800 --> 00:12:56,679 Speaker 1: it should be and all year long too. You may 239 00:12:56,760 --> 00:13:00,640 Speaker 1: listen to the show in August still holds you obviously 240 00:13:00,679 --> 00:13:02,959 Speaker 1: does not matter when so the process and if you've 241 00:13:03,000 --> 00:13:05,560 Speaker 1: listened to shows like the one I did with David Garcia, 242 00:13:05,559 --> 00:13:07,360 Speaker 1: who lost a hundred and sixty pounds has kept it 243 00:13:07,400 --> 00:13:10,160 Speaker 1: off for a decade, the process goals are exactly what 244 00:13:10,200 --> 00:13:11,920 Speaker 1: he talked about. And that's why I have guys like 245 00:13:12,000 --> 00:13:15,040 Speaker 1: David on the show. And if you want to put 246 00:13:15,040 --> 00:13:18,679 Speaker 1: a word to them, they're the small steps. And as 247 00:13:18,720 --> 00:13:20,600 Speaker 1: I say, there are no small steps, and I want 248 00:13:20,600 --> 00:13:22,839 Speaker 1: those steps. Those are the ones that work. Remember the 249 00:13:22,920 --> 00:13:26,840 Speaker 1: too much, too soon, too vague, all right process for 250 00:13:26,960 --> 00:13:30,680 Speaker 1: your diet for eating healthier, help me fast forward. The 251 00:13:30,679 --> 00:13:34,520 Speaker 1: outcome goal for most people is to lose weight. But 252 00:13:34,640 --> 00:13:38,600 Speaker 1: when it comes to process, here we go. So you're 253 00:13:38,640 --> 00:13:41,319 Speaker 1: gonna bring your food to work. If you work not 254 00:13:41,360 --> 00:13:43,480 Speaker 1: all the time, you can say I'm gonna bring once 255 00:13:43,559 --> 00:13:45,480 Speaker 1: to work, I'm gonna bring snacks, whatever it is. You're 256 00:13:45,480 --> 00:13:50,440 Speaker 1: gonna start controlling what you can. We have control right 257 00:13:50,480 --> 00:13:52,280 Speaker 1: when people tell me, oh, it's really hard for me 258 00:13:52,360 --> 00:13:53,679 Speaker 1: to eat healthy, I travel all the time. Ago, what 259 00:13:53,679 --> 00:13:56,600 Speaker 1: are you talking about? So do I Every restaurant has 260 00:13:56,640 --> 00:13:59,199 Speaker 1: a salad, has chicken, all that stuff. It's choices, right, 261 00:13:59,240 --> 00:14:01,880 Speaker 1: But if you want something specific when I travel, I 262 00:14:01,960 --> 00:14:06,040 Speaker 1: bring protein shakes in in single serving packets. I bring 263 00:14:06,080 --> 00:14:08,880 Speaker 1: a shake bottle. I sometimes bring oatmeal because I can 264 00:14:08,880 --> 00:14:10,640 Speaker 1: just heat that up with the hot water in a 265 00:14:10,720 --> 00:14:14,760 Speaker 1: hotel room. So playing ahead of time process, David Garcia 266 00:14:14,880 --> 00:14:18,120 Speaker 1: started bringing his lunch to work one meal. If you 267 00:14:18,160 --> 00:14:21,360 Speaker 1: want to bring more, you can secondly, prepare food ahead 268 00:14:21,400 --> 00:14:25,360 Speaker 1: of time. I hard boil a bunch of eggs, dozen 269 00:14:25,360 --> 00:14:28,560 Speaker 1: eggs at least every Sunday for my boys. I cook 270 00:14:28,600 --> 00:14:31,360 Speaker 1: a bunch of chicken breasts every now and again. Prepare 271 00:14:31,440 --> 00:14:35,040 Speaker 1: food ahead of time. This is the process to achieve 272 00:14:35,120 --> 00:14:39,640 Speaker 1: your ultimate outcome goals. You can join something like again 273 00:14:40,000 --> 00:14:42,520 Speaker 1: no affiliation with any of these weight watchers a group. 274 00:14:43,320 --> 00:14:46,720 Speaker 1: There's power in numbers. This is the process. Sign up 275 00:14:46,760 --> 00:14:49,000 Speaker 1: for home food delivery if that's something you want to do. 276 00:14:49,600 --> 00:14:52,560 Speaker 1: Buy a bunch of cookbooks, just like I did with 277 00:14:52,640 --> 00:14:55,800 Speaker 1: my iron Man. I just got the Blue Zones cookbook 278 00:14:56,360 --> 00:14:58,880 Speaker 1: for Christmas this year, so I'm gonna start cooking out 279 00:14:58,880 --> 00:15:02,880 Speaker 1: of that for my boys. See a nutritionist to see 280 00:15:02,880 --> 00:15:05,280 Speaker 1: what you're doing, to get some knowledge, to get you 281 00:15:05,360 --> 00:15:08,960 Speaker 1: started to get some numbers. And you know what the 282 00:15:08,960 --> 00:15:11,120 Speaker 1: process for a diet too is Get a physical if 283 00:15:11,120 --> 00:15:12,640 Speaker 1: you haven't had one in a while, because that's gonna 284 00:15:12,680 --> 00:15:15,520 Speaker 1: go to my outcome goals. Have a physical, have numbers 285 00:15:15,560 --> 00:15:18,800 Speaker 1: to measure, and let me jump over performance and get 286 00:15:18,840 --> 00:15:21,240 Speaker 1: right to outcome goals. And I'm gonna backtrack. Most people's 287 00:15:21,240 --> 00:15:23,480 Speaker 1: outcome goals is to lose weight. If you've listened to 288 00:15:23,480 --> 00:15:25,520 Speaker 1: any of my other podcasts, you know that I am 289 00:15:26,000 --> 00:15:29,360 Speaker 1: hell bent against that being the number one goal. Here 290 00:15:29,400 --> 00:15:32,880 Speaker 1: are outcome goals for your healthy eating diet plan for 291 00:15:32,920 --> 00:15:36,200 Speaker 1: the new year. Sure weight loss, let's put that out 292 00:15:36,200 --> 00:15:39,400 Speaker 1: there because it has to be then a body fat percentage. 293 00:15:39,720 --> 00:15:43,640 Speaker 1: You have scales now, WiFi scales. Yes, some are more 294 00:15:43,680 --> 00:15:46,600 Speaker 1: accurate than others, doesn't matter. Lower your body fat and 295 00:15:46,640 --> 00:15:48,600 Speaker 1: you can get on that scale today. And if it 296 00:15:48,680 --> 00:15:52,320 Speaker 1: says your ultimate goal should just be less, but you 297 00:15:52,320 --> 00:15:56,160 Speaker 1: can say whatever that number is. But but instead of 298 00:15:56,200 --> 00:15:58,920 Speaker 1: just weight, because you're gonna put on muscle, so attain 299 00:15:58,960 --> 00:16:01,880 Speaker 1: a certain body fat pers sage. Another awesome outcome goal. 300 00:16:02,320 --> 00:16:05,320 Speaker 1: Lower your blood pressure. Did a couple shows on this 301 00:16:05,800 --> 00:16:10,000 Speaker 1: an awesome outcome goal based on your diet. Well, or 302 00:16:10,080 --> 00:16:13,080 Speaker 1: try glycerides again, the numbers you get at your physical 303 00:16:13,760 --> 00:16:17,840 Speaker 1: or you already have received, this is going to show 304 00:16:17,920 --> 00:16:22,320 Speaker 1: you that you're healthy eating is so much more than 305 00:16:22,360 --> 00:16:27,640 Speaker 1: just pure weight loss. Getting off your medications another outcome 306 00:16:27,680 --> 00:16:32,280 Speaker 1: goal of your healthy eating. Okay, so ways to measure it? 307 00:16:32,560 --> 00:16:34,640 Speaker 1: And again, if you're like listen, I just that ten 308 00:16:34,640 --> 00:16:36,960 Speaker 1: pounds I want to lose, that's great, But I also 309 00:16:37,000 --> 00:16:40,200 Speaker 1: want you to try and track these other metrics because 310 00:16:40,240 --> 00:16:44,720 Speaker 1: that's going to help keep you motivated and happy. All right, 311 00:16:44,760 --> 00:16:48,200 Speaker 1: now to the performance goals. Really important one to two 312 00:16:48,200 --> 00:16:50,560 Speaker 1: pounds of weight loss per week. No more than two 313 00:16:50,920 --> 00:16:53,480 Speaker 1: unless you have a significant amount of weight to lose, 314 00:16:53,520 --> 00:16:58,200 Speaker 1: and even then two pounds is a caloric deficit of 315 00:16:58,280 --> 00:17:01,200 Speaker 1: seven thousand calories. That is a thousand a day. That 316 00:17:01,360 --> 00:17:04,280 Speaker 1: is a lot. So one to two pounds per week, 317 00:17:04,320 --> 00:17:06,359 Speaker 1: that is the performance goals. That is how you track 318 00:17:07,000 --> 00:17:12,280 Speaker 1: your consistency, your results over time. And sometimes that will happen, 319 00:17:12,280 --> 00:17:14,120 Speaker 1: and sometimes it won't. Sometimes it will be a little 320 00:17:14,119 --> 00:17:15,840 Speaker 1: bit more, a little bit less. There's water and stuff, 321 00:17:15,840 --> 00:17:20,359 Speaker 1: and that's why the pure weight loss goal something I 322 00:17:20,359 --> 00:17:24,440 Speaker 1: will never allow you to just have. Alright, eating multiple 323 00:17:24,440 --> 00:17:26,359 Speaker 1: meals a day now, this is my philosophy. This is 324 00:17:26,400 --> 00:17:29,920 Speaker 1: what's worked for me. Eating five meals a day is 325 00:17:30,000 --> 00:17:31,640 Speaker 1: what I do. Five to six meals a day, it's 326 00:17:31,680 --> 00:17:35,080 Speaker 1: what my clients have done. Five to six medium sized 327 00:17:35,119 --> 00:17:38,520 Speaker 1: meals a day. That's performance. Eat every three hours. That's 328 00:17:38,520 --> 00:17:40,959 Speaker 1: in a different way to look at it. You wake up, 329 00:17:40,960 --> 00:17:44,439 Speaker 1: you have breakfleists at seven, you have another meal medium 330 00:17:44,480 --> 00:17:48,159 Speaker 1: size at at ten, you have lunch at one, you 331 00:17:48,240 --> 00:17:51,440 Speaker 1: have a snack at four, you have dinner at seven. 332 00:17:51,960 --> 00:17:56,360 Speaker 1: That is a healthy, uh successful way to approach it 333 00:17:56,440 --> 00:17:59,800 Speaker 1: for me. Eat x grams of protein per day and 334 00:18:00,000 --> 00:18:02,840 Speaker 1: their way to measure it. Another performance goal generally around 335 00:18:02,880 --> 00:18:05,320 Speaker 1: half your body weight in grams plus or minus depending 336 00:18:05,359 --> 00:18:07,960 Speaker 1: on certain factors. But that's a great number to start. 337 00:18:08,400 --> 00:18:12,000 Speaker 1: Drink x number ounces of water per day, pretty close 338 00:18:12,080 --> 00:18:14,479 Speaker 1: half your body weight announce as they say. But if 339 00:18:14,480 --> 00:18:17,440 Speaker 1: you're someone like me who struggles, I'm just like, I'm 340 00:18:17,440 --> 00:18:19,680 Speaker 1: gonna have two water bottles and I'm going to try 341 00:18:19,680 --> 00:18:21,240 Speaker 1: to finish both of them by the end of the day. 342 00:18:21,359 --> 00:18:24,120 Speaker 1: But that's measurable. Either do drink them or I don't. 343 00:18:24,440 --> 00:18:26,360 Speaker 1: So I filled them up in the morning. I've got 344 00:18:26,400 --> 00:18:28,840 Speaker 1: the two and I gotta drink those throughout the day, 345 00:18:28,960 --> 00:18:31,200 Speaker 1: finish them by the end of the day. Here's another 346 00:18:31,200 --> 00:18:34,720 Speaker 1: great performance call. Eat a salad every day. One that's 347 00:18:34,760 --> 00:18:37,760 Speaker 1: lunch generally for me, a salad with some protein on it. 348 00:18:38,480 --> 00:18:41,400 Speaker 1: So you've got your process goals. Bringing your food to work, 349 00:18:41,440 --> 00:18:46,320 Speaker 1: preparing food ahead of time, joining a group, seeing a nutritionist, okay, 350 00:18:46,359 --> 00:18:50,240 Speaker 1: buying some cookbooks, Buying a scale, the body fat scale. 351 00:18:50,560 --> 00:18:54,680 Speaker 1: That's the process that's getting yourself ready. Buying a scale 352 00:18:54,680 --> 00:18:56,040 Speaker 1: if you want to weigh your food and stuff like 353 00:18:56,040 --> 00:18:57,560 Speaker 1: that gets me excitting. Now I don't want you doing 354 00:18:57,600 --> 00:18:59,640 Speaker 1: that for the rest of your life. But that's much 355 00:18:59,680 --> 00:19:02,120 Speaker 1: better all of the things I just described. There goes 356 00:19:02,200 --> 00:19:07,640 Speaker 1: my Bobby Peter Brady voice sometimes when I get worked up. Uh, 357 00:19:07,680 --> 00:19:10,840 Speaker 1: all of those things are better than starting a restrictive 358 00:19:11,359 --> 00:19:16,280 Speaker 1: diet in my opinion, in my experience, all of those 359 00:19:16,320 --> 00:19:19,480 Speaker 1: things process. Write them down. What are you going to do, 360 00:19:19,520 --> 00:19:21,520 Speaker 1: what are the steps you're going to take, and then 361 00:19:21,560 --> 00:19:23,960 Speaker 1: what are your to to get started with the healthy eating? 362 00:19:24,680 --> 00:19:28,840 Speaker 1: Then what's the performance you're looking for? One to two 363 00:19:28,880 --> 00:19:32,119 Speaker 1: pounds per week? Again, if it's the if the weight loss, 364 00:19:32,200 --> 00:19:36,560 Speaker 1: that's the goal. But I'm more and and these could 365 00:19:36,560 --> 00:19:38,760 Speaker 1: be process goals. I moved these two performance goals for 366 00:19:38,800 --> 00:19:41,760 Speaker 1: a reason. Eating five meals a day from some other people, 367 00:19:41,760 --> 00:19:47,760 Speaker 1: that would be a process measurable. It's not just the scale. 368 00:19:47,800 --> 00:19:49,480 Speaker 1: Did you eat five meals a day? Did you eat 369 00:19:49,520 --> 00:19:51,920 Speaker 1: every three hours or so? Did you get in your 370 00:19:51,960 --> 00:19:54,480 Speaker 1: ex grams of protein per day? And you spread that 371 00:19:54,520 --> 00:19:58,000 Speaker 1: out If you're getting in fifty, let's just round number 372 00:19:58,040 --> 00:20:01,800 Speaker 1: fifty protein per day, five meals ten grams of protein 373 00:20:01,840 --> 00:20:04,359 Speaker 1: obviously plus or mindus, if one meal you get twenty, 374 00:20:04,800 --> 00:20:07,320 Speaker 1: then you can potentially skip. But I don't want you 375 00:20:07,400 --> 00:20:10,480 Speaker 1: to skip because protein also keeps you satiated and blood 376 00:20:10,480 --> 00:20:13,680 Speaker 1: sugar and stuff like that. Different show. Did you get 377 00:20:13,680 --> 00:20:16,600 Speaker 1: in the water? Did you eat a salad every day? 378 00:20:17,040 --> 00:20:20,520 Speaker 1: Self efficacy? I'm not talking about what did you cut out? 379 00:20:21,920 --> 00:20:24,200 Speaker 1: Did you not do something? I'm not talking about It's 380 00:20:24,200 --> 00:20:26,639 Speaker 1: not what we lose, it's what we gain. And when 381 00:20:26,680 --> 00:20:28,600 Speaker 1: you go, I ate my salad today and guess what, 382 00:20:28,800 --> 00:20:33,119 Speaker 1: that's being healthier. There's about health. So there you go. 383 00:20:33,720 --> 00:20:35,080 Speaker 1: All right, when we come back from the break and 384 00:20:35,280 --> 00:20:38,960 Speaker 1: give you the same thing, same process, performance, outcome goals 385 00:20:39,000 --> 00:20:41,399 Speaker 1: with exercise, and you're gonna be ready to go for 386 00:20:41,400 --> 00:20:43,800 Speaker 1: the new year. You're gonna be that eight percent. We'll 387 00:20:43,800 --> 00:20:52,639 Speaker 1: be right back right, Okay. I really want you to 388 00:20:52,680 --> 00:20:54,919 Speaker 1: take to heart what I just told you about diet. 389 00:20:55,040 --> 00:20:59,600 Speaker 1: How to set those process goals, performance and outcome, and 390 00:20:59,640 --> 00:21:02,040 Speaker 1: to have more outcome goals than just pure weight loss, 391 00:21:02,880 --> 00:21:06,439 Speaker 1: being healthy, measuring all of those different metrics and setting 392 00:21:06,440 --> 00:21:10,639 Speaker 1: yourself up for success. All right, exercise process goals, buying 393 00:21:10,680 --> 00:21:14,840 Speaker 1: some home exercise equipment, buying a fitness tracker, a watch, 394 00:21:14,920 --> 00:21:18,560 Speaker 1: a step whatever you want, a predometer, um, you know, 395 00:21:18,680 --> 00:21:22,680 Speaker 1: fitbet type thing. This is getting you ready, buying some 396 00:21:22,680 --> 00:21:26,040 Speaker 1: some new clothes, some exercise, you know, new sneakers, new 397 00:21:26,080 --> 00:21:29,880 Speaker 1: workout clothes, all getting you ready, joining a gym if 398 00:21:29,880 --> 00:21:34,680 Speaker 1: you want, joining a boutique gym, buying some passes, joining 399 00:21:34,720 --> 00:21:38,960 Speaker 1: a walking or running club, all right, success in numbers. 400 00:21:40,040 --> 00:21:42,720 Speaker 1: You could hire a personal trainer if you want. And 401 00:21:42,760 --> 00:21:45,680 Speaker 1: one of the best process goals. Listening to this show, 402 00:21:46,160 --> 00:21:47,640 Speaker 1: there you go. I had to put that in there. 403 00:21:47,640 --> 00:21:49,639 Speaker 1: It was really excited when I thought of that as 404 00:21:49,680 --> 00:21:52,200 Speaker 1: a process goal. But it's true when it comes to X, 405 00:21:52,320 --> 00:21:55,000 Speaker 1: that's process is gonna help you achieve your goal. And 406 00:21:55,040 --> 00:21:57,919 Speaker 1: here's what I loved. I separated these on purpose. Your 407 00:21:57,920 --> 00:22:00,440 Speaker 1: outcome goal is not weight loss with with that exercise, 408 00:22:00,680 --> 00:22:05,560 Speaker 1: not a chance, that's your diet. That's the healthy eating. Okay, 409 00:22:05,800 --> 00:22:10,239 Speaker 1: performance goals, exercise X number of times per week. And 410 00:22:10,280 --> 00:22:13,200 Speaker 1: for many of you to get you started, I want three, 411 00:22:13,920 --> 00:22:15,560 Speaker 1: I don't want five, and I want six. I don't 412 00:22:15,560 --> 00:22:18,359 Speaker 1: want seven. I want three. We go back to what 413 00:22:18,400 --> 00:22:20,919 Speaker 1: I said at the start. Too much, too soon, too vague. 414 00:22:23,119 --> 00:22:25,919 Speaker 1: Major issue with New Year's goals. Too many people go 415 00:22:25,960 --> 00:22:28,800 Speaker 1: to the gym seven days a week for the first week, 416 00:22:29,520 --> 00:22:31,760 Speaker 1: five days a week for the second week, three days 417 00:22:31,760 --> 00:22:33,640 Speaker 1: a week for the third week, one for the fourth. 418 00:22:33,640 --> 00:22:37,200 Speaker 1: They're gone. How about you do it the opposite way. 419 00:22:37,440 --> 00:22:39,439 Speaker 1: I would rather you say I'm going to get to 420 00:22:39,480 --> 00:22:41,120 Speaker 1: the gym, where I'm going to work at at home 421 00:22:41,640 --> 00:22:46,040 Speaker 1: once this week, and then twice next week, and then 422 00:22:46,200 --> 00:22:52,880 Speaker 1: three times the week after. Okay, it's about good habits. 423 00:22:54,040 --> 00:22:58,000 Speaker 1: Flipping it the opposite way always surprised my clients when 424 00:22:58,000 --> 00:23:01,560 Speaker 1: I would say that to them. Okay, I don't want 425 00:23:01,600 --> 00:23:03,440 Speaker 1: you to go in a restrictive diet, and I don't 426 00:23:03,440 --> 00:23:05,040 Speaker 1: want you to say you're gonna go to the gym 427 00:23:05,080 --> 00:23:06,600 Speaker 1: seven days a week or even work out at home 428 00:23:06,640 --> 00:23:09,560 Speaker 1: seven days a week to start. That's too much. You 429 00:23:09,600 --> 00:23:13,720 Speaker 1: can't change that many things at once. All Right, performance 430 00:23:13,760 --> 00:23:17,399 Speaker 1: goals again, starting with exercising plus or minus, but right 431 00:23:17,440 --> 00:23:19,880 Speaker 1: around three times a week to get started. You can 432 00:23:19,920 --> 00:23:23,600 Speaker 1: build on that and it will build. But if you 433 00:23:23,640 --> 00:23:26,080 Speaker 1: say I'm going to exercise six times in week number 434 00:23:26,080 --> 00:23:29,280 Speaker 1: one and you only do only I shouldn't say that word, 435 00:23:29,320 --> 00:23:32,560 Speaker 1: but only because of you you set that six. If 436 00:23:32,560 --> 00:23:35,359 Speaker 1: that you then do four times, you feel like you 437 00:23:35,400 --> 00:23:38,240 Speaker 1: haven't accomplished it. But if you said three times and 438 00:23:38,320 --> 00:23:42,080 Speaker 1: you do four times you did one more, you were 439 00:23:42,119 --> 00:23:44,359 Speaker 1: successfully achieving your roles and you exceeded it. But I 440 00:23:44,359 --> 00:23:48,040 Speaker 1: would rather you start slowly and build all right, get 441 00:23:48,160 --> 00:23:50,119 Speaker 1: X number of minutes of cardio per week. In my 442 00:23:50,160 --> 00:23:52,560 Speaker 1: book Beat the Gym to throw it a round. Number 443 00:23:53,040 --> 00:23:54,760 Speaker 1: didn't have a lot to do with science, but gave 444 00:23:54,800 --> 00:23:59,439 Speaker 1: some something to work towards. Basically your weight in minutes 445 00:23:59,760 --> 00:24:02,560 Speaker 1: per week. It's a great way to get started. If 446 00:24:02,560 --> 00:24:04,399 Speaker 1: you wait a hundred and fifty pounds, it's a hundred 447 00:24:04,400 --> 00:24:07,000 Speaker 1: and fifty minutes of cardio per week. No, it's not 448 00:24:07,040 --> 00:24:09,480 Speaker 1: with the centers for disease controlling that stuff, but those 449 00:24:09,560 --> 00:24:11,160 Speaker 1: numbers when people here you have to do an hour 450 00:24:11,240 --> 00:24:15,680 Speaker 1: a day. It's all about building up. And if you're 451 00:24:15,680 --> 00:24:18,439 Speaker 1: two hundred pounds, you gotta walk. And the beauty of 452 00:24:18,480 --> 00:24:20,679 Speaker 1: it is you can do that anyway you want. You 453 00:24:20,680 --> 00:24:23,280 Speaker 1: can do thirty minutes a day, sixty minutes the next day, 454 00:24:23,280 --> 00:24:25,480 Speaker 1: twenty minutes. By the end of the week, I want 455 00:24:25,560 --> 00:24:27,159 Speaker 1: you to have achieved that number. That's one way you 456 00:24:27,160 --> 00:24:29,560 Speaker 1: don't have to do that. You can do a number 457 00:24:29,560 --> 00:24:32,359 Speaker 1: of times per week workouts, or you can do minutes 458 00:24:32,400 --> 00:24:35,600 Speaker 1: per week. It's whatever motivates you. That's the difference with 459 00:24:35,760 --> 00:24:38,119 Speaker 1: my advice and philosophy. You gotta find what works for 460 00:24:38,160 --> 00:24:40,359 Speaker 1: you and to take the science, we're gonna take the 461 00:24:40,359 --> 00:24:43,359 Speaker 1: anecdotal and we're gonna put it all together. And it 462 00:24:43,359 --> 00:24:45,840 Speaker 1: could be total steps that's your performance. You got the 463 00:24:45,840 --> 00:24:50,200 Speaker 1: fitness tracker, but the total steps is not ten. It's 464 00:24:50,240 --> 00:24:53,879 Speaker 1: a little bit more than you did the day before, 465 00:24:53,920 --> 00:24:59,560 Speaker 1: the week before. Okay, it's building the outcome. Here's the difference. Again, 466 00:25:00,680 --> 00:25:06,680 Speaker 1: there's no weight loss associated with my exercise goals. Weight 467 00:25:06,720 --> 00:25:09,480 Speaker 1: loss is not about exercise. Let me take that back. 468 00:25:09,520 --> 00:25:11,639 Speaker 1: Of course, it's about but not when it comes to 469 00:25:11,680 --> 00:25:17,679 Speaker 1: the goal setting like this, it's all connected. When you exercise, 470 00:25:17,720 --> 00:25:19,960 Speaker 1: you eat better. When you eat better, you feel better, 471 00:25:20,000 --> 00:25:24,199 Speaker 1: you exercise more. It is intricately connected like that. But 472 00:25:24,320 --> 00:25:27,600 Speaker 1: my point is when it comes to goal setting, I 473 00:25:27,680 --> 00:25:31,920 Speaker 1: want you to set separate the diet and the exercise 474 00:25:33,119 --> 00:25:35,840 Speaker 1: because just because you're not hitting those diet goals doesn't 475 00:25:35,840 --> 00:25:39,600 Speaker 1: mean you stop the exercise. Okay, Now the outcome goals 476 00:25:39,640 --> 00:25:41,879 Speaker 1: could be this. You gotta find one for you that 477 00:25:41,920 --> 00:25:44,080 Speaker 1: motivates you. For me, it was the Iron Man way 478 00:25:44,080 --> 00:25:47,080 Speaker 1: back when, but again crazy for most people, it could 479 00:25:47,119 --> 00:25:49,920 Speaker 1: be to do ten push ups. Outcome goals you're you're 480 00:25:49,920 --> 00:25:52,520 Speaker 1: just starting an exercise program. It could be to do 481 00:25:52,600 --> 00:25:56,360 Speaker 1: that class you've always wanted to do for sixty minutes, right. 482 00:25:56,720 --> 00:25:59,480 Speaker 1: It could be to do a sixty second plank or 483 00:25:59,520 --> 00:26:04,240 Speaker 1: a thirty second plank, that's the outcome goal. It could 484 00:26:04,240 --> 00:26:06,240 Speaker 1: be to run a marathon maybe you've always wanted to 485 00:26:06,280 --> 00:26:08,760 Speaker 1: do that. It could be to walk your first five 486 00:26:08,880 --> 00:26:14,200 Speaker 1: k And ultimately we're gonna end on this the outcome goal. 487 00:26:15,040 --> 00:26:18,719 Speaker 1: And this sounds crazy, but it's too exercise X numbers 488 00:26:18,800 --> 00:26:22,199 Speaker 1: of times per week. That's the ultimate outcome goal for 489 00:26:22,240 --> 00:26:26,440 Speaker 1: me an exercise and generally, hopefully over time it's gonna 490 00:26:26,480 --> 00:26:29,400 Speaker 1: be five six times per week. I want a day 491 00:26:29,400 --> 00:26:32,359 Speaker 1: off for most people. But that's the ultimate outcome goal. 492 00:26:33,040 --> 00:26:39,280 Speaker 1: It's not weight loss, it's frequency and consistency of exercise. 493 00:26:40,520 --> 00:26:45,840 Speaker 1: So there you have it. Take a chart, do three columns. 494 00:26:45,880 --> 00:26:50,360 Speaker 1: What's your process goals for diet? For healthy eating? Are 495 00:26:50,400 --> 00:26:52,480 Speaker 1: you going to cook every Sunday? Are you going to 496 00:26:52,840 --> 00:26:54,679 Speaker 1: buy a couple of cookbooks? Are you going to do 497 00:26:54,760 --> 00:26:57,040 Speaker 1: home food delivery? Are you going to join a group? 498 00:26:57,280 --> 00:26:59,480 Speaker 1: Are you gonna see a nutritionists? Are you gonna buy 499 00:27:00,080 --> 00:27:02,000 Speaker 1: you can even do the close things. For the diet 500 00:27:02,040 --> 00:27:03,560 Speaker 1: to you're gonna buy an outfit that you want to 501 00:27:03,560 --> 00:27:06,320 Speaker 1: fit into. Love that much more than the pure weight 502 00:27:06,359 --> 00:27:08,040 Speaker 1: loss goals, because you can gain a couple pounds still 503 00:27:08,040 --> 00:27:10,480 Speaker 1: fit in at people. You could lose body fat, gain 504 00:27:10,480 --> 00:27:14,040 Speaker 1: a little muscle, okay, and then do the same for 505 00:27:14,080 --> 00:27:16,480 Speaker 1: your exercise. What's your process? Are you going to buy 506 00:27:16,720 --> 00:27:20,920 Speaker 1: X piece of home exercise equipment? All right, that's the 507 00:27:20,960 --> 00:27:24,960 Speaker 1: way to do it. Performance goals. What's your weekly goal 508 00:27:25,320 --> 00:27:29,480 Speaker 1: and start slowly build up? And what's your ultimate outcome goal? 509 00:27:29,560 --> 00:27:31,920 Speaker 1: That's exercise has have you always wanted to jump rope 510 00:27:31,960 --> 00:27:35,720 Speaker 1: for two minutes straight? Have you always wanted to, you know, 511 00:27:35,760 --> 00:27:40,080 Speaker 1: be able to walk for an hour? What's your big goal? 512 00:27:40,119 --> 00:27:43,439 Speaker 1: And then you work backwards. It's the smaller goals that 513 00:27:43,720 --> 00:27:47,000 Speaker 1: get you to the outcome goals. All right, And that's 514 00:27:47,040 --> 00:27:50,679 Speaker 1: the way you do it. If you like this show, 515 00:27:51,000 --> 00:27:55,600 Speaker 1: please rate it, rate it regardless, uh, leave a comment 516 00:27:56,080 --> 00:28:00,919 Speaker 1: and listen. You can achieve so much. I make these 517 00:28:00,920 --> 00:28:03,840 Speaker 1: shows shorter. I could do three hours. All these shows 518 00:28:03,840 --> 00:28:08,440 Speaker 1: will build on one another, though, But process, performance, outcome, 519 00:28:09,640 --> 00:28:12,960 Speaker 1: all those goals you you haven't yet achieved, you can 520 00:28:14,200 --> 00:28:17,879 Speaker 1: the attainable thing. Let's just throw it out out the window. 521 00:28:18,320 --> 00:28:21,200 Speaker 1: Someone tell me I've never had I'm trying to think. 522 00:28:22,040 --> 00:28:24,280 Speaker 1: A client tell me a goal that I thought they 523 00:28:24,280 --> 00:28:29,320 Speaker 1: couldn't achieve. Not. You know, it's about consistency, is about 524 00:28:29,320 --> 00:28:31,520 Speaker 1: the right it's all about giving a time, and it's 525 00:28:31,560 --> 00:28:35,960 Speaker 1: all about following the right plan. So you pick the 526 00:28:36,000 --> 00:28:41,160 Speaker 1: outcome goal and you work backwards. And that's why specific 527 00:28:41,200 --> 00:28:44,280 Speaker 1: goals like an iron man, like walking a five k, 528 00:28:44,960 --> 00:28:48,040 Speaker 1: like doing a charity bike ride, those things give your 529 00:28:48,080 --> 00:28:51,920 Speaker 1: workouts purpose and they give them focus and you say, oh, 530 00:28:52,000 --> 00:28:53,560 Speaker 1: if I'm doing an iron Man, i gotta swim x 531 00:28:53,600 --> 00:28:56,040 Speaker 1: times for we all those things start to fall into place. 532 00:28:57,000 --> 00:29:02,000 Speaker 1: When it's just weight loss, it's lost. It's about being healthy. 533 00:29:02,120 --> 00:29:06,160 Speaker 1: So I want you to separate your healthy diet goals 534 00:29:06,800 --> 00:29:11,320 Speaker 1: from your exercise goals. That is so crucial. They are connected, 535 00:29:11,960 --> 00:29:16,720 Speaker 1: but you do not judge your exercise program based on 536 00:29:16,760 --> 00:29:19,600 Speaker 1: the scale. You gotta tweak both those parts. And that's 537 00:29:19,640 --> 00:29:23,600 Speaker 1: the difference people too, is so many people just change 538 00:29:23,640 --> 00:29:25,480 Speaker 1: one thing. And when you're trying to lose two pounds 539 00:29:25,480 --> 00:29:27,320 Speaker 1: a week and you need a thousand cowie deficit per 540 00:29:27,400 --> 00:29:29,240 Speaker 1: day and you're just changing what you eat. That is 541 00:29:29,320 --> 00:29:31,880 Speaker 1: really hard. But when you burn a little more, when 542 00:29:31,880 --> 00:29:34,120 Speaker 1: you eat a little less, and you do that consistently, 543 00:29:34,240 --> 00:29:37,520 Speaker 1: that is what works for people like me and people 544 00:29:37,560 --> 00:29:42,400 Speaker 1: like David Garcia who do it a long time. Doesn't 545 00:29:42,480 --> 00:29:45,440 Speaker 1: change your life, but you have to build up that 546 00:29:45,720 --> 00:29:48,720 Speaker 1: habit of exercise. And that's why I will leave you 547 00:29:49,040 --> 00:29:53,440 Speaker 1: that your ultimate outcome goal, ultimate one. Now I love 548 00:29:53,480 --> 00:29:55,840 Speaker 1: the smaller ones. For me, it was, you know, doing 549 00:29:55,840 --> 00:29:59,120 Speaker 1: a sub three marathon, all these kind of performance type 550 00:29:59,120 --> 00:30:02,360 Speaker 1: goals outcome go holes for sports. At the end of 551 00:30:02,400 --> 00:30:07,480 Speaker 1: the day, it was about making exercise a habit because 552 00:30:07,480 --> 00:30:11,080 Speaker 1: it's fun. And when you flip that switch and when 553 00:30:11,080 --> 00:30:15,560 Speaker 1: it becomes not whether you can do your exercise that 554 00:30:15,680 --> 00:30:19,320 Speaker 1: you want to that it's not punishment, it is it 555 00:30:19,480 --> 00:30:26,440 Speaker 1: is pleasurable. You've done it. So take this advice. Make 556 00:30:26,440 --> 00:30:31,640 Speaker 1: a chart for yourself, three columns, two different charts, one 557 00:30:31,720 --> 00:30:35,760 Speaker 1: for eating, one for exercise, and you will be successful. 558 00:30:35,840 --> 00:30:39,120 Speaker 1: You will be that. Eight. Thanks for listening. I'm Tom Holland, 559 00:30:39,760 --> 00:30:43,600 Speaker 1: Rate it comment, Tell your friends, tell your family, thank 560 00:30:43,600 --> 00:30:46,080 Speaker 1: you for listening. And he shows you want me any 561 00:30:46,120 --> 00:30:48,240 Speaker 1: topics you want me to talk about, and he shows 562 00:30:48,280 --> 00:30:49,840 Speaker 1: you want me to do. I was gonna say leave 563 00:30:49,840 --> 00:30:52,040 Speaker 1: it in the comments. I read them. We've done a bunch, 564 00:30:52,480 --> 00:30:55,040 Speaker 1: all right. Happy New Year for listening to this. The 565 00:30:55,120 --> 00:30:59,080 Speaker 1: day it comes out and you can change anytime. Don't 566 00:30:59,080 --> 00:31:03,120 Speaker 1: wait for the new year. Every day is a new day. 567 00:31:04,080 --> 00:31:11,840 Speaker 1: I'm Tom Hond Believe in Yourself. Fitness Disrupted is a 568 00:31:11,840 --> 00:31:15,240 Speaker 1: production of I Heart Radio. For more podcasts from my 569 00:31:15,360 --> 00:31:18,920 Speaker 1: heart Radio, visit the i heart Radio app, Apple Podcasts, 570 00:31:19,200 --> 00:31:21,360 Speaker 1: or wherever you listen to your favorite shows.