1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:12,039 --> 00:00:19,439 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. The 3 00:00:19,640 --> 00:00:26,599 Speaker 1: Five Stages of Change. Five Stages of Change, based on 4 00:00:27,680 --> 00:00:32,560 Speaker 1: two researchers, pro Chasca and de Clemente, goes back to 5 00:00:34,040 --> 00:00:43,080 Speaker 1: three and their stages of change model extremely important, extremely 6 00:00:43,120 --> 00:00:49,519 Speaker 1: important when it comes to exercise and nutrition. It is 7 00:00:49,560 --> 00:00:55,480 Speaker 1: not just about moving more and eating less and eating 8 00:00:55,520 --> 00:01:01,480 Speaker 1: better and mixing it up in variation. We all know 9 00:01:02,360 --> 00:01:06,199 Speaker 1: deep down that's what we should do. So why don't 10 00:01:06,240 --> 00:01:08,800 Speaker 1: we do it? Why doesn't everyone do it? But we're 11 00:01:08,800 --> 00:01:13,560 Speaker 1: gonna explore that. This is why I say that it 12 00:01:13,640 --> 00:01:16,880 Speaker 1: is not enough to just study exercise, It is not 13 00:01:17,160 --> 00:01:22,080 Speaker 1: enough to just study nutrition. And I have taken this 14 00:01:22,280 --> 00:01:27,399 Speaker 1: three pronged approach since I first decided to start in 15 00:01:27,440 --> 00:01:29,479 Speaker 1: this career. And I said it on my very first show. 16 00:01:30,800 --> 00:01:33,640 Speaker 1: I said it on my very first show that this 17 00:01:33,640 --> 00:01:36,960 Speaker 1: show is going to be about exercise, nutrition and what 18 00:01:36,959 --> 00:01:42,760 Speaker 1: what are we talking about here? Motivation and change and 19 00:01:42,800 --> 00:01:47,080 Speaker 1: how that happens. And it is a process and we 20 00:01:47,360 --> 00:01:52,080 Speaker 1: can and will break it down. And this is why 21 00:01:52,120 --> 00:01:56,240 Speaker 1: I never stopped studying the exercise and the nutrition and 22 00:01:56,280 --> 00:02:01,440 Speaker 1: the motivation because it is systems theory. It is all 23 00:02:01,480 --> 00:02:06,960 Speaker 1: of these things together that each and every one of 24 00:02:07,000 --> 00:02:11,440 Speaker 1: you needs to figure out for yourselves. But that is 25 00:02:11,520 --> 00:02:14,760 Speaker 1: based on the science and the framework and these five 26 00:02:14,880 --> 00:02:21,079 Speaker 1: stages that I'm going to talk about, and when I 27 00:02:21,120 --> 00:02:26,320 Speaker 1: discuss it, especially about bad information and fad diets and 28 00:02:26,400 --> 00:02:29,359 Speaker 1: things like that that set you up for failure, it 29 00:02:29,400 --> 00:02:32,120 Speaker 1: will make sense why so many of you are stuck 30 00:02:32,400 --> 00:02:39,600 Speaker 1: in those first few stages. It's, as I say, frequently, 31 00:02:39,680 --> 00:02:44,320 Speaker 1: not your fault, in that you have followed bad directions 32 00:02:44,320 --> 00:02:48,320 Speaker 1: that aren't going to get you to that destination, and 33 00:02:48,600 --> 00:02:55,079 Speaker 1: in turn it has depleted you of confidence of self 34 00:02:55,120 --> 00:03:01,000 Speaker 1: efficacy and as I will speak about, hope. And one 35 00:03:01,040 --> 00:03:04,240 Speaker 1: of the challenges with this podcast, because I'm always thinking 36 00:03:04,240 --> 00:03:08,080 Speaker 1: about who I am speaking to to you listeners, is 37 00:03:08,120 --> 00:03:12,440 Speaker 1: what stage are you in? And I know that I 38 00:03:12,520 --> 00:03:17,640 Speaker 1: have people in all stages, in all stages, all five 39 00:03:20,280 --> 00:03:24,440 Speaker 1: and that can be challenging when I am writing an 40 00:03:24,480 --> 00:03:27,560 Speaker 1: episode and trying to figure out whom I'm speaking to. 41 00:03:27,800 --> 00:03:29,800 Speaker 1: But that's where some people will say, I already know 42 00:03:29,880 --> 00:03:34,440 Speaker 1: that I am already doing that, but there are so 43 00:03:34,480 --> 00:03:36,880 Speaker 1: many who are in those first stages, and listen We're 44 00:03:36,880 --> 00:03:41,760 Speaker 1: gonna throw a sixth stage in there as well. It's 45 00:03:41,800 --> 00:03:45,120 Speaker 1: not part of Prochaska and de Clement his model per se, 46 00:03:45,800 --> 00:03:52,000 Speaker 1: but it bears discussion because it is part of life. Okay. 47 00:03:53,160 --> 00:04:01,280 Speaker 1: I love the psychology involved in exercise and nutrition. It 48 00:04:01,440 --> 00:04:05,240 Speaker 1: is everything. It is everything. It is that self efficacy, 49 00:04:05,480 --> 00:04:07,920 Speaker 1: it is that belief in yourself. And it is my 50 00:04:08,040 --> 00:04:11,000 Speaker 1: life's work to give you the science and give you 51 00:04:11,040 --> 00:04:15,720 Speaker 1: the hope. And the two are not mutually exclusive. It 52 00:04:15,800 --> 00:04:19,479 Speaker 1: is good news, not bad news. And that is what 53 00:04:19,680 --> 00:04:23,800 Speaker 1: drives me crazy about bad information, like the podcast I 54 00:04:23,839 --> 00:04:27,680 Speaker 1: did on the New York Times telling you that strength 55 00:04:27,720 --> 00:04:32,679 Speaker 1: training doesn't help with need pain, that does the exact 56 00:04:32,760 --> 00:04:37,119 Speaker 1: opposite of what it's supposed to, and it's faulty, it's wrong, 57 00:04:38,200 --> 00:04:41,160 Speaker 1: and it gets you stuck in those first if not 58 00:04:41,320 --> 00:04:44,280 Speaker 1: the first stage of change. All right, what are they 59 00:04:44,680 --> 00:04:58,120 Speaker 1: quick break? We'll be right back. I know I bore 60 00:04:58,160 --> 00:05:01,960 Speaker 1: you to death talking about how much I love everything 61 00:05:02,200 --> 00:05:05,360 Speaker 1: about health and wellness, but especially the psychology. But even 62 00:05:05,400 --> 00:05:10,040 Speaker 1: at fifty two and having studied it for years, I'm 63 00:05:10,040 --> 00:05:12,280 Speaker 1: still studying and I'm still loving it, if not more, 64 00:05:13,920 --> 00:05:16,560 Speaker 1: because the more I learn, the more I can help 65 00:05:16,760 --> 00:05:18,600 Speaker 1: you the more it can help myself, the more it 66 00:05:18,640 --> 00:05:22,560 Speaker 1: can help my family and my friends. And there's a 67 00:05:22,560 --> 00:05:27,159 Speaker 1: method to the madness, and every single one of you 68 00:05:27,360 --> 00:05:34,159 Speaker 1: listening can be successful, especially those who are in the 69 00:05:34,240 --> 00:05:39,760 Speaker 1: first stages of change, as the vast majority of people are, 70 00:05:40,040 --> 00:05:44,040 Speaker 1: or it wouldn't be a billion dollar industry. Multibillion dollar industry. 71 00:05:47,360 --> 00:05:50,840 Speaker 1: But let's get right to it. Five stages of change. 72 00:05:53,279 --> 00:05:55,000 Speaker 1: But let me say this too before I even jump 73 00:05:55,080 --> 00:05:58,080 Speaker 1: into it. Whether you're a trainer or nutrition or a 74 00:05:58,080 --> 00:06:04,440 Speaker 1: professional who is this field, this is super helpful, should be, 75 00:06:04,920 --> 00:06:08,159 Speaker 1: should be, has to be. And then if you're someone 76 00:06:08,279 --> 00:06:12,440 Speaker 1: who has a loved one or a child, spouse, family 77 00:06:12,480 --> 00:06:16,080 Speaker 1: member you want to help change, this will be super helpful. 78 00:06:17,320 --> 00:06:21,240 Speaker 1: And then ideally with yourself to take a good hard 79 00:06:21,279 --> 00:06:26,680 Speaker 1: look at where you are and then when you change yourself, 80 00:06:27,360 --> 00:06:31,280 Speaker 1: you can help others. But that's also why I talk 81 00:06:31,360 --> 00:06:35,159 Speaker 1: about you need to take advice from someone who has 82 00:06:35,200 --> 00:06:38,760 Speaker 1: applied these things, who has changed themselves, not just been 83 00:06:38,760 --> 00:06:44,000 Speaker 1: born with good genetics. All right, So first stage, first stage, 84 00:06:44,560 --> 00:06:48,320 Speaker 1: pre contemplation, This is what I call the no problem stage. 85 00:06:48,360 --> 00:06:53,680 Speaker 1: There's no problem. I don't have a problem. Now, Obviously, 86 00:06:54,160 --> 00:06:57,960 Speaker 1: what jumps out like people with alcohol problems, drug problems 87 00:06:57,960 --> 00:07:01,160 Speaker 1: with I don't have a problem, and then it goes 88 00:07:01,200 --> 00:07:05,200 Speaker 1: to health and wellness, I don't have a problem. You know, 89 00:07:05,720 --> 00:07:10,440 Speaker 1: human nature is such that we have evolved to forget 90 00:07:10,480 --> 00:07:13,800 Speaker 1: about pain and to deal with injuries as I've talked about, 91 00:07:13,840 --> 00:07:18,880 Speaker 1: and adapt. But people in this stage, they don't see 92 00:07:18,920 --> 00:07:21,560 Speaker 1: their behaviors as a problem and therefore they see no 93 00:07:21,640 --> 00:07:24,920 Speaker 1: need to change. And this is what makes it so 94 00:07:25,000 --> 00:07:26,840 Speaker 1: challenging if you are in the field, if you're a 95 00:07:26,880 --> 00:07:32,560 Speaker 1: counselor a nutritionist trainer, and someone is forced to see you, 96 00:07:33,520 --> 00:07:38,360 Speaker 1: they don't choose to come in. They're forced and again 97 00:07:38,360 --> 00:07:42,360 Speaker 1: to go to the extremes rehabilitation things like that where 98 00:07:42,360 --> 00:07:45,320 Speaker 1: people are told to go when major reason it doesn't work, 99 00:07:46,640 --> 00:07:50,480 Speaker 1: where is so seldom going to work, is these people 100 00:07:50,480 --> 00:07:55,440 Speaker 1: do not see their behaviors as a problem. If a 101 00:07:55,480 --> 00:07:59,720 Speaker 1: doctor says you have to do something that's powerful, it's 102 00:07:59,720 --> 00:08:03,600 Speaker 1: more powerful than someone who's not a doctor. But again, 103 00:08:03,640 --> 00:08:08,640 Speaker 1: if you don't see it as a problem yourself, then 104 00:08:08,760 --> 00:08:12,760 Speaker 1: you have very little reason to change, and it's really 105 00:08:12,760 --> 00:08:18,880 Speaker 1: difficult to make that change. But here's the interesting kind 106 00:08:18,880 --> 00:08:22,160 Speaker 1: of twist for me in this field. There are those 107 00:08:22,520 --> 00:08:26,440 Speaker 1: who have tried in the past and see it as impossible. 108 00:08:27,560 --> 00:08:29,920 Speaker 1: In other words, you've done that fat diet, you have 109 00:08:30,040 --> 00:08:34,480 Speaker 1: followed that faulty fitness program, you follow the diet that 110 00:08:34,840 --> 00:08:36,640 Speaker 1: I just tweeted out the other day. If something is 111 00:08:36,640 --> 00:08:39,120 Speaker 1: followed with lose weight and then the next word is fast, 112 00:08:39,840 --> 00:08:42,440 Speaker 1: that's flowed from the get go. It just is on 113 00:08:42,440 --> 00:08:47,199 Speaker 1: on numerous levels. But there are those who just don't 114 00:08:47,240 --> 00:08:52,199 Speaker 1: know any better, and that can be also from bad information. 115 00:08:52,960 --> 00:08:54,640 Speaker 1: I'm not going to get deep into it, people, but 116 00:08:55,640 --> 00:08:58,040 Speaker 1: excess weight, as I've said many times and as you 117 00:08:58,320 --> 00:09:03,280 Speaker 1: are now learning more than ever before, is not healthy. 118 00:09:04,880 --> 00:09:07,160 Speaker 1: I am not saying you shouldn't love yourself regardless of 119 00:09:07,200 --> 00:09:11,280 Speaker 1: what you weigh. But if we can't have that discussion 120 00:09:11,760 --> 00:09:16,680 Speaker 1: when next to age the number one of those hospitalized 121 00:09:16,720 --> 00:09:21,720 Speaker 1: with COVID, we're overweight, when can we have this conversation? 122 00:09:21,840 --> 00:09:23,200 Speaker 1: And I'm going to continue to have it because this 123 00:09:23,280 --> 00:09:28,400 Speaker 1: is science and the the The discussion is mutually exclusive 124 00:09:28,480 --> 00:09:33,520 Speaker 1: in that you can absolutely love yourself regardless of who 125 00:09:33,520 --> 00:09:35,400 Speaker 1: you are, but when it comes to science and health, 126 00:09:36,679 --> 00:09:39,320 Speaker 1: we need to be a healthy weight for many reasons. 127 00:09:39,320 --> 00:09:41,199 Speaker 1: And I will say that over and over and we'll 128 00:09:41,240 --> 00:09:45,200 Speaker 1: talk about it in different ways. But when someone tells 129 00:09:45,240 --> 00:09:48,320 Speaker 1: you that it's not a problem, and that being you know, 130 00:09:48,679 --> 00:09:51,720 Speaker 1: the three pounds over your ideal weight is not an issue, 131 00:09:53,360 --> 00:09:55,400 Speaker 1: then you're in the pre contemplation stage because you have 132 00:09:55,440 --> 00:10:00,640 Speaker 1: bad information. And that's the problem I have with that information. 133 00:10:00,960 --> 00:10:05,559 Speaker 1: That is deadly. There's deadly, okay. So there are those 134 00:10:05,640 --> 00:10:08,720 Speaker 1: who are in the pre contemplation stage because they don't 135 00:10:08,720 --> 00:10:10,959 Speaker 1: know any better or have bad information. And there are 136 00:10:10,960 --> 00:10:13,880 Speaker 1: those who just think it's impossible because you have done 137 00:10:15,520 --> 00:10:17,840 Speaker 1: plans in the past that haven't worked and you don't 138 00:10:17,880 --> 00:10:22,640 Speaker 1: think there's hope, and that is so wrong to me, 139 00:10:23,360 --> 00:10:25,120 Speaker 1: and why I do this show, write my books and 140 00:10:25,160 --> 00:10:28,200 Speaker 1: do everything I do, all right, So pre contemplation there's 141 00:10:28,240 --> 00:10:33,120 Speaker 1: no problem for whatever reason, And that's really difficult as 142 00:10:33,160 --> 00:10:36,800 Speaker 1: someone like myself back when I you know, I was 143 00:10:36,840 --> 00:10:40,600 Speaker 1: thinking too different examples, when I owned the gym, as 144 00:10:40,640 --> 00:10:43,800 Speaker 1: I've said before, something I never wanted to do for 145 00:10:43,960 --> 00:10:46,679 Speaker 1: many different reasons, but I always wanted to have as 146 00:10:46,720 --> 00:10:49,000 Speaker 1: much experience as possible, the opportunity of your rose and 147 00:10:49,040 --> 00:10:50,600 Speaker 1: I did it for a couple of years and I 148 00:10:50,760 --> 00:10:52,600 Speaker 1: learned a heck of a lot and it reinforced everything 149 00:10:52,640 --> 00:10:56,800 Speaker 1: I thought. But elderly gentleman walked in the door, and 150 00:10:56,800 --> 00:11:02,240 Speaker 1: I could tell really bad mood, and it wasn't a 151 00:11:02,240 --> 00:11:06,559 Speaker 1: good interaction. He said, you know, what can you offer me? 152 00:11:07,160 --> 00:11:08,959 Speaker 1: And I went through the specifics and then I looked 153 00:11:08,960 --> 00:11:11,960 Speaker 1: at him and I said, we're gonna help you have wellness, 154 00:11:12,000 --> 00:11:14,360 Speaker 1: have optimal wellness so you can live your best life. 155 00:11:14,520 --> 00:11:18,320 Speaker 1: And he goes, what is that? So there was no 156 00:11:18,360 --> 00:11:20,800 Speaker 1: way he walked in on his own because he wanted to. 157 00:11:21,200 --> 00:11:24,760 Speaker 1: He was in that pre contemplation stage. Maybe his doctor 158 00:11:24,760 --> 00:11:28,240 Speaker 1: had told him that he needed to make change. That 159 00:11:28,360 --> 00:11:31,320 Speaker 1: was also a guess and probably right. But he didn't 160 00:11:31,360 --> 00:11:33,160 Speaker 1: see a problem, and he didn't see and if he 161 00:11:33,160 --> 00:11:36,360 Speaker 1: did see a problem, he didn't see hope and that 162 00:11:36,440 --> 00:11:41,000 Speaker 1: was a problem alright. So pre contemplation, there's no problem, 163 00:11:41,080 --> 00:11:43,440 Speaker 1: and so that's challenging for the professional to convince the 164 00:11:43,440 --> 00:11:45,480 Speaker 1: person of how do you do that? What is success, 165 00:11:45,520 --> 00:11:48,280 Speaker 1: by the way, if you are someone like a trainer, nutritionist, 166 00:11:48,559 --> 00:11:52,040 Speaker 1: someone in that type of field, is getting the person 167 00:11:52,080 --> 00:11:54,840 Speaker 1: to say, hey, yeah, I guess my weight is a 168 00:11:54,880 --> 00:11:57,280 Speaker 1: health issue. Yeah, I guess it would be better if 169 00:11:57,320 --> 00:12:01,320 Speaker 1: I moved more. That success for those in the pre 170 00:12:01,360 --> 00:12:04,839 Speaker 1: contemplation stage. So my goal, one of my main goals 171 00:12:04,880 --> 00:12:06,760 Speaker 1: with this show is to give you the information to 172 00:12:07,080 --> 00:12:09,960 Speaker 1: have you say, Okay, I see what the issue is, 173 00:12:10,000 --> 00:12:13,320 Speaker 1: and I see there's hope. I see what the science says, 174 00:12:14,120 --> 00:12:16,959 Speaker 1: and I see that I can make change. And then 175 00:12:16,960 --> 00:12:20,040 Speaker 1: you go to contemplation, where so many of you are 176 00:12:22,800 --> 00:12:27,000 Speaker 1: so many. This is where you say, yeah, okay, I 177 00:12:27,040 --> 00:12:32,160 Speaker 1: recognize there's a problem. I'm contemplating making change, but I 178 00:12:32,200 --> 00:12:33,760 Speaker 1: don't really know what to do, and I haven't committed 179 00:12:33,760 --> 00:12:37,800 Speaker 1: to anything. You're thinking of buying that treadmill, but you're 180 00:12:37,800 --> 00:12:40,200 Speaker 1: still on the fence. You're kind of poking around the internet, 181 00:12:41,000 --> 00:12:44,480 Speaker 1: but you're not committed to anything. How many of us, 182 00:12:44,600 --> 00:12:48,160 Speaker 1: myself included, have been their way back When you're in 183 00:12:48,200 --> 00:12:50,960 Speaker 1: the contemplation stage, you're on the fence. This is on 184 00:12:51,280 --> 00:12:55,400 Speaker 1: the fence. You're looking at the causes, you're looking at 185 00:12:55,400 --> 00:12:58,599 Speaker 1: the solutions, you're looking at the pros and cons. Yeah, 186 00:12:58,080 --> 00:13:00,480 Speaker 1: I know I need to move more, but it's expensive. 187 00:13:00,600 --> 00:13:01,959 Speaker 1: I don't know that I want to spend two thou 188 00:13:02,160 --> 00:13:04,320 Speaker 1: dollars on a treadmill or an elliptical or whatever it is. 189 00:13:05,720 --> 00:13:10,880 Speaker 1: And people stay here really long. This is the stage 190 00:13:11,120 --> 00:13:14,400 Speaker 1: where when it comes to exercise, because the messaging is 191 00:13:14,400 --> 00:13:17,319 Speaker 1: out there, when it comes to nutrition, messaging is out there. 192 00:13:17,360 --> 00:13:20,640 Speaker 1: Yeah it's a problem, but but what now what? And 193 00:13:20,679 --> 00:13:25,120 Speaker 1: so you're exploring if you're ambivalent, that is like the 194 00:13:25,320 --> 00:13:31,439 Speaker 1: term for this stage. I'm gonna go back to hope. 195 00:13:32,520 --> 00:13:34,760 Speaker 1: In my notes, I have it underlined like nine times 196 00:13:35,920 --> 00:13:39,920 Speaker 1: you need hope in the stage, and you ideally have 197 00:13:40,000 --> 00:13:42,480 Speaker 1: a little bit. If you're actually contemplating it, you go, yes, 198 00:13:42,559 --> 00:13:46,600 Speaker 1: there's a problem, but again, it's their hope. Have you 199 00:13:47,400 --> 00:13:49,600 Speaker 1: read been told that it's your genetics and you have 200 00:13:49,679 --> 00:13:52,920 Speaker 1: no way to truly make change, or have you tried 201 00:13:52,960 --> 00:13:57,480 Speaker 1: to make change and you followed that restrictive diet that 202 00:13:57,559 --> 00:14:01,040 Speaker 1: you followed and you suffered and you can see the results. 203 00:14:04,559 --> 00:14:08,480 Speaker 1: So so many people are in this stage and for 204 00:14:08,600 --> 00:14:11,520 Speaker 1: a really long time trying to figure out what to do. 205 00:14:14,000 --> 00:14:20,840 Speaker 1: Number three, let me just I pause, because that first 206 00:14:20,880 --> 00:14:25,720 Speaker 1: step is the difficult one, right, that true first step 207 00:14:25,840 --> 00:14:28,720 Speaker 1: is really difficult to get out of that contemplation stage. 208 00:14:29,800 --> 00:14:32,840 Speaker 1: But when you do, now you're going into the preparation 209 00:14:32,960 --> 00:14:36,720 Speaker 1: stage and this is more exploring, but it's it's deeper exploring, right, 210 00:14:38,120 --> 00:14:42,240 Speaker 1: so you've decided to change your behavior, generally speaking, within 211 00:14:42,280 --> 00:14:45,280 Speaker 1: a month, and you've you've taken some steps, You've taken 212 00:14:45,320 --> 00:14:48,760 Speaker 1: some little steps. And here's what's really interesting, in my opinion, 213 00:14:49,040 --> 00:14:50,520 Speaker 1: when you do the research and you look at the 214 00:14:50,560 --> 00:14:54,480 Speaker 1: different models and the different descriptions of these models. I 215 00:14:54,520 --> 00:14:57,760 Speaker 1: find this really interesting and and wrote this down verbatim. Okay, 216 00:14:57,840 --> 00:15:03,360 Speaker 1: so for this stage preparation, one of the definitions is 217 00:15:03,680 --> 00:15:07,640 Speaker 1: those little steps might have failed, or they might have worked, 218 00:15:08,440 --> 00:15:10,640 Speaker 1: but they have not resulted in the kind of behavior 219 00:15:10,720 --> 00:15:14,800 Speaker 1: change that the client wants. This is so important and 220 00:15:14,800 --> 00:15:17,400 Speaker 1: I'm going to read it again for that reason. Those 221 00:15:17,480 --> 00:15:20,120 Speaker 1: little steps might have failed or they might have worked, 222 00:15:20,520 --> 00:15:22,400 Speaker 1: but they have not resulted in the kind of behavior 223 00:15:22,480 --> 00:15:26,960 Speaker 1: change that the client wants. So much. There, I was 224 00:15:26,960 --> 00:15:29,320 Speaker 1: gonna say unpacked, but I hate that term. So much 225 00:15:29,320 --> 00:15:33,360 Speaker 1: to unpack my wife who's in news, and so much 226 00:15:33,400 --> 00:15:37,200 Speaker 1: to unpack here. Okay, little steps might have failed. Why 227 00:15:37,200 --> 00:15:40,120 Speaker 1: would those little steps have failed because they were the 228 00:15:40,160 --> 00:15:44,840 Speaker 1: incorrect steps. Little steps never fail, little steps always move 229 00:15:44,920 --> 00:15:48,640 Speaker 1: you forward. So the failure is in the final few words, 230 00:15:50,120 --> 00:15:52,400 Speaker 1: have not resulted in the kind of behavior change that 231 00:15:52,440 --> 00:15:56,960 Speaker 1: the client wants. Because what you've been sold this lose 232 00:15:57,000 --> 00:16:01,920 Speaker 1: weight fast, lose fourteen hounds in a month, put on 233 00:16:02,000 --> 00:16:05,479 Speaker 1: this muscle, or look like this celebrity doing these exercises 234 00:16:05,640 --> 00:16:08,040 Speaker 1: that that celebrity did not do to achieve that body. 235 00:16:10,280 --> 00:16:15,360 Speaker 1: So important here, But for me, the preparation phase is 236 00:16:15,360 --> 00:16:19,200 Speaker 1: what I talk about when I say, you figure out 237 00:16:19,280 --> 00:16:23,480 Speaker 1: the exercise you like, you figure out the foods you 238 00:16:23,640 --> 00:16:26,400 Speaker 1: enjoy that are healthy, and you figure out how you 239 00:16:26,400 --> 00:16:29,680 Speaker 1: work that into your life. That is the preparation phase. 240 00:16:29,880 --> 00:16:34,080 Speaker 1: But it also bleeds into the next phase. And and 241 00:16:34,120 --> 00:16:36,600 Speaker 1: just the mere description, the fact that it says little 242 00:16:36,640 --> 00:16:39,320 Speaker 1: steps might have failed or didn't cut results in the 243 00:16:39,320 --> 00:16:44,120 Speaker 1: behavior change, That shows what that the goals and the 244 00:16:44,240 --> 00:16:49,040 Speaker 1: expectations were faulty from the get go. And that is 245 00:16:49,080 --> 00:16:53,200 Speaker 1: why I hammer you over and over again with having 246 00:16:53,280 --> 00:16:57,200 Speaker 1: to start with the right plan, listen to the right advice, 247 00:16:57,640 --> 00:17:01,920 Speaker 1: get the right information, because you will not fail following 248 00:17:01,920 --> 00:17:07,199 Speaker 1: those little steps done consistently. The way you fail is 249 00:17:07,240 --> 00:17:11,160 Speaker 1: the expectations in a short amount of time. But this 250 00:17:11,200 --> 00:17:16,520 Speaker 1: phase is so important for me and for you because 251 00:17:16,600 --> 00:17:19,280 Speaker 1: this is where you are trying different things. You're going Okay, 252 00:17:19,320 --> 00:17:21,760 Speaker 1: Tom talks about indoor psychling I'm gonna try that. I 253 00:17:21,840 --> 00:17:25,159 Speaker 1: hate that hurts my butt. Not a fan, don't like 254 00:17:25,280 --> 00:17:29,119 Speaker 1: anything about it. That's the preparation. Okay, great, onto the 255 00:17:29,160 --> 00:17:31,600 Speaker 1: next thing. There you go. You know, Tom talks about 256 00:17:32,080 --> 00:17:36,040 Speaker 1: oatmeal breakfast. Breakfast is really important. Bores me to death 257 00:17:36,040 --> 00:17:38,400 Speaker 1: with talking about how important it is and how he 258 00:17:38,520 --> 00:17:40,639 Speaker 1: likes oatmeal and Wendy are all back is on the 259 00:17:40,680 --> 00:17:44,280 Speaker 1: show talking about oatmeal. I hate oatmeal. You may you know, 260 00:17:44,359 --> 00:17:48,680 Speaker 1: say awesome. The preparation phases you figuring out what your 261 00:17:48,720 --> 00:17:51,280 Speaker 1: breakfast is going to be, not what you are told 262 00:17:51,680 --> 00:17:54,840 Speaker 1: in an ad on social media that you have to 263 00:17:54,880 --> 00:17:57,439 Speaker 1: take this newest best supplement or you know this super 264 00:17:57,480 --> 00:18:00,399 Speaker 1: food did a podcast on that super food. You know 265 00:18:00,440 --> 00:18:04,600 Speaker 1: what that means? Healthy? Just healthy, healthy foods with good 266 00:18:04,600 --> 00:18:07,400 Speaker 1: stuff in it, not processed generally, not in a bag 267 00:18:07,440 --> 00:18:10,560 Speaker 1: with a lot of ingredients. But this phase is so important, 268 00:18:11,760 --> 00:18:15,920 Speaker 1: is so important, And when they talk about the interventions 269 00:18:15,920 --> 00:18:19,359 Speaker 1: that a professional will use in this phase, You're gonna 270 00:18:19,440 --> 00:18:23,000 Speaker 1: encourage your clients commitment to change right, or your family 271 00:18:23,040 --> 00:18:27,720 Speaker 1: member or yourself, You're gonna support. Yes, they use my 272 00:18:27,760 --> 00:18:32,120 Speaker 1: favorite term in many of the descriptions of this phase, 273 00:18:33,640 --> 00:18:38,560 Speaker 1: self efficacy. Support self efficacy. Those are those little situational victories, 274 00:18:38,600 --> 00:18:41,199 Speaker 1: the confidence, which is why it's so important that you 275 00:18:41,280 --> 00:18:44,200 Speaker 1: don't follow a restrictive plan because then you're not going 276 00:18:44,240 --> 00:18:49,040 Speaker 1: to have that self efficacy, and then you need a 277 00:18:49,080 --> 00:18:51,600 Speaker 1: plan and you need those goals. Those are the four 278 00:18:51,640 --> 00:18:57,560 Speaker 1: interventions encourage self efficacy, plan and goals, and the proper 279 00:18:57,600 --> 00:19:02,040 Speaker 1: goals are essential. So this is where you're exploring. This 280 00:19:02,119 --> 00:19:05,000 Speaker 1: is where you're finding what works for you. You have 281 00:19:05,119 --> 00:19:07,960 Speaker 1: to give yourself time to explore. And just because all 282 00:19:08,000 --> 00:19:10,760 Speaker 1: your friends are using that certain you know, fitness app 283 00:19:11,080 --> 00:19:14,280 Speaker 1: or piece of equipment, and you don't like it, then 284 00:19:14,400 --> 00:19:19,080 Speaker 1: you don't use it. There is no one way. You 285 00:19:19,119 --> 00:19:21,240 Speaker 1: need to raise your heart rate, you need to lift 286 00:19:21,280 --> 00:19:24,479 Speaker 1: heavier things, you need to eat healthier things. You need 287 00:19:24,520 --> 00:19:26,520 Speaker 1: to do all three of those things consistently in the 288 00:19:26,560 --> 00:19:29,600 Speaker 1: way you want to do them. And that is what 289 00:19:29,680 --> 00:19:33,679 Speaker 1: this phase is about, all right, Number four, And I 290 00:19:33,680 --> 00:19:36,320 Speaker 1: would argue again the preparation and the action bleed into 291 00:19:36,320 --> 00:19:41,119 Speaker 1: one another. But the preparation is your exploration for my purposes. 292 00:19:42,400 --> 00:19:46,440 Speaker 1: Now action, now you're enthusiastic. That's a huge difference, right 293 00:19:46,480 --> 00:19:49,040 Speaker 1: between the preparation and the action. You found something you 294 00:19:49,160 --> 00:19:54,280 Speaker 1: enjoy awesome, you're enthusiastic, you're motivated. You've changed your behavior 295 00:19:54,320 --> 00:19:56,919 Speaker 1: for at least a day, but not more than like 296 00:19:57,040 --> 00:19:59,879 Speaker 1: half a year, is what you know. They'll generally say, 297 00:20:00,600 --> 00:20:03,040 Speaker 1: you're trying different behaviors. You're figuring out do I need 298 00:20:03,080 --> 00:20:04,520 Speaker 1: to do it in the morning, do I do I 299 00:20:04,640 --> 00:20:09,080 Speaker 1: enjoy doing it in the evening? Those stupid articles that 300 00:20:09,119 --> 00:20:10,880 Speaker 1: say here's the best time to exercise, the best time 301 00:20:10,880 --> 00:20:14,360 Speaker 1: to exercise when you can, and for some people that's 302 00:20:14,400 --> 00:20:16,960 Speaker 1: the same time of day every day. For other people 303 00:20:17,000 --> 00:20:22,040 Speaker 1: like me, who is like I, I I detest routine, which 304 00:20:22,080 --> 00:20:24,520 Speaker 1: is why I have the job. I have need to 305 00:20:24,520 --> 00:20:28,960 Speaker 1: mix everything up. You're figuring that out for you. But 306 00:20:29,200 --> 00:20:33,040 Speaker 1: this is a fun phase. This is where you kind 307 00:20:33,040 --> 00:20:34,960 Speaker 1: of figured it out. You're starting to figure it out. 308 00:20:35,000 --> 00:20:37,240 Speaker 1: It's not perfect. There is no perfect, and I'll get 309 00:20:37,280 --> 00:20:40,959 Speaker 1: to that. You're being confronted with obstacles in this phase. 310 00:20:41,000 --> 00:20:43,320 Speaker 1: You go, oh, I want to work out at five am, 311 00:20:43,400 --> 00:20:46,280 Speaker 1: but finding it tough to get up, or I do 312 00:20:46,359 --> 00:20:48,800 Speaker 1: get up, but kids just aren't gonna allow that to happen, 313 00:20:48,840 --> 00:20:50,560 Speaker 1: or the dog's not gonna allow that to happen. So 314 00:20:50,600 --> 00:20:53,120 Speaker 1: there are obstacles in this phase, but you're figuring out 315 00:20:53,119 --> 00:20:57,200 Speaker 1: how to deal with them. And that's why I talk 316 00:20:57,280 --> 00:20:59,359 Speaker 1: frequently about the fact it's not a matter of if, 317 00:20:59,400 --> 00:21:01,480 Speaker 1: but when you will have obstacles thrown in your face, 318 00:21:02,640 --> 00:21:05,919 Speaker 1: you figure out how to deal with them. And for 319 00:21:06,000 --> 00:21:08,600 Speaker 1: some habits and behaviors, you will figure it out and say, Okay, 320 00:21:08,720 --> 00:21:10,679 Speaker 1: now I do have this time. This will work. But 321 00:21:10,720 --> 00:21:14,680 Speaker 1: not always. And that's why when we talk about yes, 322 00:21:15,200 --> 00:21:17,840 Speaker 1: the better time of day two exercises early in the morning, 323 00:21:17,840 --> 00:21:21,240 Speaker 1: when there aren't as many distractions. As the Navy seal said, 324 00:21:21,600 --> 00:21:24,480 Speaker 1: there's far fewer distractions. He said, four am. I'm not 325 00:21:24,520 --> 00:21:26,760 Speaker 1: getting up that early unless it's like a super long 326 00:21:26,800 --> 00:21:29,360 Speaker 1: bike ride or something like that. But even now those 327 00:21:29,440 --> 00:21:33,399 Speaker 1: days are getting few and far between. But yes, earlier 328 00:21:33,440 --> 00:21:39,080 Speaker 1: in the day, common sense dictates family, friends, life, job 329 00:21:39,640 --> 00:21:42,680 Speaker 1: less likely to get in the way. But action you're 330 00:21:42,720 --> 00:21:45,359 Speaker 1: figuring it out. You're finding things you like, You're finding 331 00:21:45,359 --> 00:21:47,560 Speaker 1: the foods you're like, you're finding the behaviors you like. 332 00:21:47,960 --> 00:21:51,119 Speaker 1: This is a very fun phase. Many of you are 333 00:21:51,160 --> 00:21:56,800 Speaker 1: not there yet. You're still in that preparation phase. But 334 00:21:57,000 --> 00:21:59,560 Speaker 1: do not fall into the trap that there is one 335 00:21:59,560 --> 00:22:02,480 Speaker 1: way that is a huge difference, I would argue, and 336 00:22:02,880 --> 00:22:06,120 Speaker 1: in my experience with the world I am operating in now, 337 00:22:06,280 --> 00:22:09,320 Speaker 1: thanks to social media and what you are being bombarded with, 338 00:22:11,640 --> 00:22:16,280 Speaker 1: that's keeping you, many of you in the pre contemplation 339 00:22:17,200 --> 00:22:21,080 Speaker 1: phase and the contemplation I can't do it. I don't 340 00:22:21,080 --> 00:22:22,359 Speaker 1: want to do that. I don't want to do that 341 00:22:22,440 --> 00:22:26,680 Speaker 1: cross fit workout. I tried it and you know, didn't work. 342 00:22:26,720 --> 00:22:32,640 Speaker 1: Don't like it too hard? Whatever. All right, I'm gonna 343 00:22:32,640 --> 00:22:36,199 Speaker 1: take a breath when we come back. My favorite phase 344 00:22:36,440 --> 00:22:41,680 Speaker 1: that every single one of you can get to, every 345 00:22:41,720 --> 00:22:44,760 Speaker 1: single one of you can get to, and if it's 346 00:22:45,440 --> 00:22:50,840 Speaker 1: top three points in my life's work, it's to convince 347 00:22:50,880 --> 00:23:00,119 Speaker 1: you of this final break will be right back. M 348 00:23:05,080 --> 00:23:07,840 Speaker 1: all right. Talking about the five stages of change. Yes, 349 00:23:08,119 --> 00:23:11,000 Speaker 1: I will throw in a sixth as many often do. 350 00:23:12,000 --> 00:23:18,680 Speaker 1: But the stages of change model by Prochaska and Declamente, 351 00:23:19,840 --> 00:23:25,200 Speaker 1: the five pre contemplation, contemplation, preparation, action, and the fifth 352 00:23:25,320 --> 00:23:31,919 Speaker 1: is maintenance. Maintenance. That's where I am. It takes a while, 353 00:23:33,920 --> 00:23:36,040 Speaker 1: but you can all get there. And let me say 354 00:23:36,080 --> 00:23:39,560 Speaker 1: this about the stages. We all have to go through, 355 00:23:39,600 --> 00:23:43,879 Speaker 1: all of them myself included how much time you spend 356 00:23:43,880 --> 00:23:51,840 Speaker 1: there is individual and depends on a whole variety of factors, including, 357 00:23:52,640 --> 00:23:56,199 Speaker 1: and really importantly, your belief system. Do you believe you 358 00:23:56,200 --> 00:24:01,400 Speaker 1: can do it? Do you have hope? Have you I'm 359 00:24:01,440 --> 00:24:03,800 Speaker 1: not gonna say failed, because you didn't fail when you 360 00:24:03,880 --> 00:24:09,280 Speaker 1: followed plans that were flawed from the outset, But have 361 00:24:09,359 --> 00:24:12,639 Speaker 1: you had those experiences? Listen? I remember one client particular. 362 00:24:13,400 --> 00:24:17,120 Speaker 1: She was so motivated. She had tried every diet known 363 00:24:17,160 --> 00:24:21,880 Speaker 1: to man, and she was beyond frustrated because she had 364 00:24:21,960 --> 00:24:26,800 Speaker 1: done exactly what those diets told her to do, and 365 00:24:26,840 --> 00:24:29,360 Speaker 1: now she was struggling. And one main reason she was struggling, 366 00:24:29,440 --> 00:24:32,520 Speaker 1: or one of the reasons, was it a done a 367 00:24:32,640 --> 00:24:38,000 Speaker 1: number on her mentally and physically. Yes, you need to 368 00:24:38,080 --> 00:24:41,840 Speaker 1: take a long term approach. Yes, you need to change 369 00:24:43,680 --> 00:24:47,480 Speaker 1: your diet and your exercise, not one all these things 370 00:24:47,520 --> 00:24:50,760 Speaker 1: at the same time, because then life doesn't change dramatically 371 00:24:51,000 --> 00:24:55,199 Speaker 1: and it's sustainable. Okay, But maintenance, you've engaged in the 372 00:24:55,200 --> 00:24:57,440 Speaker 1: new behavior for at least six months, and you're committed. 373 00:24:57,880 --> 00:25:03,120 Speaker 1: You're committed, you're enjoying it, you're seeing resul bolts. Many 374 00:25:03,119 --> 00:25:06,280 Speaker 1: of you are now intrinsically motivated. If I told you 375 00:25:06,280 --> 00:25:08,159 Speaker 1: you couldn't do it. If you told me I couldn't 376 00:25:08,160 --> 00:25:11,760 Speaker 1: do it. When you are in this phase, that's a problem. 377 00:25:11,800 --> 00:25:13,520 Speaker 1: The problem is not that you have to do it. 378 00:25:13,720 --> 00:25:16,560 Speaker 1: The problem wise when you're told you can't, because it 379 00:25:16,600 --> 00:25:24,720 Speaker 1: feels good first and foremost, it feels good physically and mentally, 380 00:25:25,800 --> 00:25:27,919 Speaker 1: and every single one of you can get there, but 381 00:25:28,000 --> 00:25:29,960 Speaker 1: you have to go through these phases. You have to 382 00:25:30,000 --> 00:25:32,560 Speaker 1: go through that preparation phase where you find what works 383 00:25:32,600 --> 00:25:36,560 Speaker 1: for you. You have to have hope, and you have 384 00:25:36,600 --> 00:25:41,520 Speaker 1: to give it time. Everyone can get to that maintenance phase. 385 00:25:41,720 --> 00:25:44,280 Speaker 1: And then when you're there, and I've seen friends listen, 386 00:25:44,320 --> 00:25:48,199 Speaker 1: I just you don't go off on these tangents. But 387 00:25:48,240 --> 00:25:51,080 Speaker 1: I don't. And it's applicable. You know a guy I 388 00:25:51,160 --> 00:25:55,479 Speaker 1: knew iron Man, amazing athlete, you know, post these incredible pictures, 389 00:25:55,520 --> 00:25:58,160 Speaker 1: great story from all around the world, like amazing athlete, 390 00:25:58,240 --> 00:26:01,080 Speaker 1: you know, traveling, working real hard, but like you know, 391 00:26:02,280 --> 00:26:05,440 Speaker 1: riding bikes, stand up, paddle boarding all over the world. 392 00:26:05,880 --> 00:26:08,440 Speaker 1: But someone and and just looks amazing like this guys 393 00:26:08,600 --> 00:26:11,080 Speaker 1: that are and he's around my age. But long story short, 394 00:26:11,160 --> 00:26:13,480 Speaker 1: someone posted like are you doing an iron Man soon? 395 00:26:13,520 --> 00:26:16,600 Speaker 1: And he said I can't run and you would have 396 00:26:16,600 --> 00:26:18,840 Speaker 1: no idea. I had no idea from I'm seeing him 397 00:26:18,840 --> 00:26:19,919 Speaker 1: in a while, talk to him in a while. But 398 00:26:20,000 --> 00:26:23,000 Speaker 1: judging from social media, you would think this guy's knees 399 00:26:23,040 --> 00:26:26,399 Speaker 1: has left perfectly fine. But my point is when you 400 00:26:26,400 --> 00:26:28,240 Speaker 1: get to the maintenance phase, especially when you were someone 401 00:26:28,240 --> 00:26:32,200 Speaker 1: who has pushed yourself for a long time, this is 402 00:26:32,240 --> 00:26:34,959 Speaker 1: when I talked about not only should you or can you, 403 00:26:35,040 --> 00:26:39,000 Speaker 1: but you should do less. Maintenance phase is less. So 404 00:26:39,040 --> 00:26:42,639 Speaker 1: this is what you need to hear over and over 405 00:26:42,680 --> 00:26:45,919 Speaker 1: and over again that what it takes to get to 406 00:26:46,000 --> 00:26:49,800 Speaker 1: the maintenance phase or get to your goals is significantly 407 00:26:50,080 --> 00:26:55,399 Speaker 1: less over time, and it's enjoyable. In other words, yeah, 408 00:26:55,480 --> 00:26:57,800 Speaker 1: I did some really long workouts for a while back 409 00:26:57,800 --> 00:26:59,280 Speaker 1: in the day. I don't do any of that. I 410 00:26:59,320 --> 00:27:01,440 Speaker 1: do the micro don't. Not that I don't do any 411 00:27:01,480 --> 00:27:03,439 Speaker 1: I do it so less frequently and only when I 412 00:27:03,520 --> 00:27:05,399 Speaker 1: really want to, when it's a beautiful day and I'm like, 413 00:27:05,400 --> 00:27:06,920 Speaker 1: you know, I want to bike a couple of extra 414 00:27:06,960 --> 00:27:11,879 Speaker 1: hours today. But the maintenance phase is enjoyable. So for 415 00:27:12,000 --> 00:27:14,040 Speaker 1: all of you who are saying I don't want to 416 00:27:14,040 --> 00:27:15,960 Speaker 1: do that exercise, I'm never going to enjoy it. I 417 00:27:16,000 --> 00:27:17,440 Speaker 1: don't want to eat that food. I'm never going to 418 00:27:17,560 --> 00:27:20,440 Speaker 1: enjoy it. Then you're stuck. Then you're stuck in those phases. 419 00:27:20,680 --> 00:27:23,000 Speaker 1: But when you go through the preparation phase, and it 420 00:27:23,119 --> 00:27:25,600 Speaker 1: may take a couple of months, it may take a year, 421 00:27:26,040 --> 00:27:30,359 Speaker 1: two years, you are moving forward and when you figure 422 00:27:30,400 --> 00:27:37,360 Speaker 1: it out, that maintenance phase is fun. But I can't 423 00:27:37,400 --> 00:27:38,960 Speaker 1: tell you how I know that so many people. I 424 00:27:39,000 --> 00:27:41,800 Speaker 1: don't want to do this exercise for the rest of 425 00:27:41,800 --> 00:27:44,240 Speaker 1: my life. I don't want to eat this restrictive diet 426 00:27:44,280 --> 00:27:47,719 Speaker 1: plan for the rest of your life. Why would you so? 427 00:27:47,760 --> 00:27:52,560 Speaker 1: The maintenance phase, when you put in the work, it 428 00:27:52,640 --> 00:27:58,119 Speaker 1: takes significantly less work. And those dope articles that I've 429 00:27:58,160 --> 00:28:01,199 Speaker 1: referenced before about well, if you take a couple of 430 00:28:01,200 --> 00:28:07,480 Speaker 1: months off, blah blah blah, complete garbage, complete garbage. I'm 431 00:28:07,520 --> 00:28:11,040 Speaker 1: still trying to lose muscle to get down to to 432 00:28:11,600 --> 00:28:14,720 Speaker 1: to go faster, and it's really difficult. When you put 433 00:28:14,720 --> 00:28:19,720 Speaker 1: in the work, When you put in the time, the 434 00:28:19,840 --> 00:28:25,320 Speaker 1: dividends are huge and you never lose what you worked 435 00:28:25,359 --> 00:28:30,200 Speaker 1: so hard for. Yes, you may get a little slower, 436 00:28:30,200 --> 00:28:32,320 Speaker 1: it takes a little time to get back cardiovascularly have 437 00:28:32,400 --> 00:28:36,960 Speaker 1: talked about those things but the work pays off for 438 00:28:37,119 --> 00:28:40,680 Speaker 1: a lifetime. Okay, final sixth phase. I don't want to 439 00:28:40,680 --> 00:28:43,120 Speaker 1: spend a lot of time here. But it's the relapse, 440 00:28:43,120 --> 00:28:47,320 Speaker 1: it's the slipping, it's there is no perfect But when 441 00:28:47,320 --> 00:28:50,560 Speaker 1: your plan is perfect in that you are saying it 442 00:28:50,680 --> 00:28:53,920 Speaker 1: isn't perfect that I am gonna follow. As the podcast 443 00:28:54,040 --> 00:28:57,560 Speaker 1: I just talked about, when you're not restrictive, when you say, yes, 444 00:28:57,560 --> 00:29:00,240 Speaker 1: I'm still gonna eat dessert. When you do what when 445 00:29:00,240 --> 00:29:04,280 Speaker 1: you follow excessive moderation, there's no relapse. There's no slipping 446 00:29:04,560 --> 00:29:12,520 Speaker 1: because you give yourself that freedom to do that. So 447 00:29:13,240 --> 00:29:19,240 Speaker 1: I don't ever relapse because I don't have that condition 448 00:29:19,320 --> 00:29:22,200 Speaker 1: on myself. And the only type of relapse you could 449 00:29:22,280 --> 00:29:24,760 Speaker 1: make the argument for is that I took time off, 450 00:29:25,480 --> 00:29:27,640 Speaker 1: I went on vacation, I didn't stick to this rigid 451 00:29:27,680 --> 00:29:32,640 Speaker 1: exercise plan. But even then, that's not a relapse. I 452 00:29:32,760 --> 00:29:38,760 Speaker 1: drink some wine, I have dessert. I enjoy all those things. 453 00:29:38,800 --> 00:29:41,000 Speaker 1: I will do a show soon. I've had this idea 454 00:29:41,000 --> 00:29:44,640 Speaker 1: for a while about I do everything that so many 455 00:29:44,680 --> 00:29:47,080 Speaker 1: articles say you can't do. I eat late at night. 456 00:29:47,120 --> 00:29:51,080 Speaker 1: I just don't need a lot. I eat carbs, I 457 00:29:51,160 --> 00:29:55,960 Speaker 1: drink wine, I just engage in moderation, and I do 458 00:29:56,080 --> 00:29:57,840 Speaker 1: my daily exercise and I move a lot. I do 459 00:29:57,880 --> 00:30:01,240 Speaker 1: everything I talk about And if you do that too, 460 00:30:01,360 --> 00:30:03,640 Speaker 1: and you go through these stages, you will get to 461 00:30:03,680 --> 00:30:09,760 Speaker 1: that maintenance phase and it's awesome. Thank you for listening. 462 00:30:11,120 --> 00:30:13,200 Speaker 1: If you want to reach out, listen. Just had a 463 00:30:13,240 --> 00:30:16,520 Speaker 1: great person reach out about the show I did on tennis. 464 00:30:16,520 --> 00:30:18,800 Speaker 1: I'll talk about that more. You know, the one sport 465 00:30:18,840 --> 00:30:20,720 Speaker 1: that may help you live the longest. I love the 466 00:30:20,800 --> 00:30:25,040 Speaker 1: feedback reached out through Twitter, great debate, great points. So 467 00:30:25,400 --> 00:30:28,760 Speaker 1: if you have questions comments, please Tom h Fit is Twitter, 468 00:30:28,800 --> 00:30:30,560 Speaker 1: Tom h Fit is Instagram, and you can go to 469 00:30:30,640 --> 00:30:33,440 Speaker 1: Fitness Disrupted dot com. Email me through the site. I'm 470 00:30:33,440 --> 00:30:35,520 Speaker 1: working on a new one. I know what's an old one. Uh. 471 00:30:35,560 --> 00:30:38,760 Speaker 1: The newest book, The Micro Workout Plant, is available hardcover. 472 00:30:38,880 --> 00:30:40,960 Speaker 1: For some reason, so many of you have reached out. 473 00:30:40,960 --> 00:30:43,400 Speaker 1: I do not know why it's taking so long. It's 474 00:30:43,400 --> 00:30:46,600 Speaker 1: taken over a year for them to get the digital 475 00:30:46,680 --> 00:30:48,560 Speaker 1: version out. I have no idea, and I apologize for that. 476 00:30:48,760 --> 00:30:51,840 Speaker 1: Out of my hands and I'm frustrated. And finally, Tom 477 00:30:51,880 --> 00:30:54,000 Speaker 1: Holland Fitness check it out. It's my virtual gym. I'm 478 00:30:54,040 --> 00:30:56,880 Speaker 1: building out, taking all the content from decades, putting it 479 00:30:56,880 --> 00:30:59,760 Speaker 1: all in one place to help you again achieve your goals, 480 00:30:59,800 --> 00:31:03,360 Speaker 1: to get you to that maintenance phase. I love my job. 481 00:31:05,080 --> 00:31:09,160 Speaker 1: I want you to have your best life. Thank you 482 00:31:09,200 --> 00:31:12,920 Speaker 1: for listening. I am Tom Holland. This is Fitness Disrupted. 483 00:31:13,320 --> 00:31:19,240 Speaker 1: Believe in yourself. Fitness Disrupted is a production of I 484 00:31:19,440 --> 00:31:22,960 Speaker 1: Heart Radio. For more podcasts from my heart Radio, visit 485 00:31:23,000 --> 00:31:26,280 Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you 486 00:31:26,400 --> 00:31:27,800 Speaker 1: listen to your favorite shows.