1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:11,880 --> 00:00:18,239 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. I 3 00:00:18,480 --> 00:00:23,640 Speaker 1: surprised myself every single time I do this podcast because 4 00:00:24,800 --> 00:00:28,560 Speaker 1: I am always ridiculously excited to do it and to 5 00:00:28,640 --> 00:00:32,240 Speaker 1: bring you these concepts and to talk about these topics. 6 00:00:32,440 --> 00:00:35,040 Speaker 1: And today is no exception. And right when I think 7 00:00:35,120 --> 00:00:39,479 Speaker 1: like I couldn't possibly be as or more excited than 8 00:00:40,040 --> 00:00:46,040 Speaker 1: the prior recording, I am. And that goes to today's show. 9 00:00:47,640 --> 00:00:51,000 Speaker 1: And what I love about what I do is that 10 00:00:51,040 --> 00:00:53,040 Speaker 1: I can be so fluid with it that I can 11 00:00:53,080 --> 00:00:58,440 Speaker 1: wait to do topics until I'm super passionate about them 12 00:00:58,480 --> 00:01:03,400 Speaker 1: in a specific way. And today's subject matter a rose 13 00:01:03,760 --> 00:01:09,240 Speaker 1: out of a former client sending me an article. Now, 14 00:01:09,280 --> 00:01:14,399 Speaker 1: this client is one of the people I profile in 15 00:01:14,440 --> 00:01:19,160 Speaker 1: my book The Micro Workout Plan. He's the final gentleman 16 00:01:19,640 --> 00:01:24,160 Speaker 1: at the end of the book success story, one of 17 00:01:24,200 --> 00:01:30,280 Speaker 1: the most incredible success stories. And the article he sent 18 00:01:30,360 --> 00:01:35,880 Speaker 1: me was titled you can't simply decide to become a 19 00:01:35,959 --> 00:01:40,360 Speaker 1: different person. So much there and that's what we're going 20 00:01:40,400 --> 00:01:43,480 Speaker 1: to talk about. And he sent me the article and 21 00:01:43,520 --> 00:01:47,680 Speaker 1: he didn't say anything, he just sent it and I 22 00:01:47,720 --> 00:01:50,800 Speaker 1: haven't spoken with him in a while. We go back 23 00:01:50,840 --> 00:01:54,080 Speaker 1: and forth tax emails. I know what he's up to, 24 00:01:56,120 --> 00:02:00,560 Speaker 1: but I know what he's saying, and that's how I 25 00:02:00,600 --> 00:02:04,840 Speaker 1: will end this show. Is as we call it in comedy, 26 00:02:05,000 --> 00:02:10,200 Speaker 1: the call back start with a concept of thought and 27 00:02:10,280 --> 00:02:12,600 Speaker 1: you bring it back. So we're gonna talk about him 28 00:02:12,639 --> 00:02:15,520 Speaker 1: at the end. But I love that he sent this 29 00:02:15,600 --> 00:02:20,079 Speaker 1: to me, such a perfect article to talk about, and 30 00:02:20,200 --> 00:02:25,040 Speaker 1: I am in no means maligning the author. There's so 31 00:02:25,120 --> 00:02:29,840 Speaker 1: much to learn here. The author is saying what so 32 00:02:29,880 --> 00:02:32,720 Speaker 1: many people are saying, feeling what so many people are feeling, 33 00:02:33,680 --> 00:02:36,760 Speaker 1: and struggling in the way that so many of you 34 00:02:36,800 --> 00:02:39,960 Speaker 1: are struggling, and you don't have to could not be 35 00:02:40,000 --> 00:02:43,440 Speaker 1: more excited to talk about this and to break it down. 36 00:02:44,320 --> 00:02:48,160 Speaker 1: And I pulled out a handful of lines, and there's 37 00:02:48,240 --> 00:02:52,400 Speaker 1: so much good stuff here, so much good stuff here. Again, 38 00:02:52,440 --> 00:02:57,400 Speaker 1: the title you can't simply decide to become a different person, 39 00:02:58,120 --> 00:03:01,960 Speaker 1: I would argue, is flaw odd from the get go. 40 00:03:03,000 --> 00:03:07,760 Speaker 1: It just is because that's not what the journey is about. 41 00:03:09,080 --> 00:03:15,520 Speaker 1: You're not trying to become a different person in the 42 00:03:15,600 --> 00:03:19,720 Speaker 1: way that this author is talking about and trying to 43 00:03:19,880 --> 00:03:28,760 Speaker 1: do themselves, and that is the overarching flaw, and it's 44 00:03:28,760 --> 00:03:31,080 Speaker 1: what is sold to you in the industry, is what's 45 00:03:31,080 --> 00:03:34,120 Speaker 1: sold to you by so many quote unquote experts and 46 00:03:34,200 --> 00:03:39,720 Speaker 1: celebrities that there's this one way what's best and it's 47 00:03:39,840 --> 00:03:43,440 Speaker 1: so flawed. Alright, quick break when we come back, could 48 00:03:43,480 --> 00:03:46,640 Speaker 1: not be more excited to jump right into this. Can 49 00:03:47,480 --> 00:03:52,680 Speaker 1: People Change? That's what I'm calling this show, and we're 50 00:03:52,680 --> 00:03:54,800 Speaker 1: gonna talk about all right, quick break, We'll be right back. 51 00:04:05,560 --> 00:04:09,320 Speaker 1: So I'm calling this Can People Change? Simple to the point, 52 00:04:09,840 --> 00:04:14,080 Speaker 1: based on an article I just read, you can't simply 53 00:04:14,120 --> 00:04:18,159 Speaker 1: decide to become a different person. And it got me thinking, 54 00:04:19,720 --> 00:04:23,359 Speaker 1: as all of these do, and as I was writing 55 00:04:23,400 --> 00:04:27,400 Speaker 1: my notes and outlined for the show, would immediately jump 56 00:04:27,480 --> 00:04:31,080 Speaker 1: to mind because I've thought of this for decades, is 57 00:04:31,680 --> 00:04:35,440 Speaker 1: how many people do you actually see, if you're someone 58 00:04:35,480 --> 00:04:38,479 Speaker 1: who goes to the gym, how many people do actually see, 59 00:04:38,560 --> 00:04:43,040 Speaker 1: over the course of time make major change, Like you've 60 00:04:43,080 --> 00:04:47,000 Speaker 1: seen this person and over the course of months, maybe years, 61 00:04:47,120 --> 00:04:51,800 Speaker 1: generally years, you see that, oh my gosh, this person 62 00:04:52,240 --> 00:04:56,920 Speaker 1: made dramatic change, whether that's weight loss, building, muscle, you know, 63 00:04:57,520 --> 00:05:02,880 Speaker 1: all of the above change truly changed and maintained it 64 00:05:04,720 --> 00:05:09,000 Speaker 1: as someone who has spent thousands and thousands, tens of 65 00:05:09,040 --> 00:05:11,800 Speaker 1: thousands of hours and gym's owned gym, so that the 66 00:05:11,800 --> 00:05:17,279 Speaker 1: better part of my life working in and spending time 67 00:05:17,279 --> 00:05:22,599 Speaker 1: in Jim's. I can count on one hand why is that? 68 00:05:24,320 --> 00:05:27,000 Speaker 1: Why is that? And as I say that out loud, 69 00:05:27,040 --> 00:05:33,880 Speaker 1: it makes me sad and it doesn't sound right like true, meaningful, 70 00:05:34,279 --> 00:05:38,760 Speaker 1: lasting change, healthy. And of course when we're talking about 71 00:05:38,800 --> 00:05:41,440 Speaker 1: the gym and things like that, it's weight loss for 72 00:05:41,480 --> 00:05:44,680 Speaker 1: so many people. It's why they go. The primary reasons 73 00:05:44,680 --> 00:05:47,640 Speaker 1: not everyone getting away from that. That's what the show 74 00:05:47,720 --> 00:05:49,919 Speaker 1: is about, is giving you all of the myriad benefits 75 00:05:49,960 --> 00:05:52,600 Speaker 1: of exercise on top of that, but we need to 76 00:05:52,640 --> 00:05:54,600 Speaker 1: be a healthy wait and a lot of people are 77 00:05:54,600 --> 00:05:58,920 Speaker 1: struggling with that. The show is gonna clarify one of 78 00:05:58,960 --> 00:06:03,760 Speaker 1: the major reasons why. And back when I had my 79 00:06:03,880 --> 00:06:05,880 Speaker 1: first radio show, so I had two radio shows and 80 00:06:05,880 --> 00:06:11,159 Speaker 1: then this podcast, there was one guy at the gym 81 00:06:11,200 --> 00:06:16,040 Speaker 1: many years ago I watched make Incredible, Like I didn't 82 00:06:16,080 --> 00:06:19,760 Speaker 1: recognize this person after a certain amount of time, and 83 00:06:19,760 --> 00:06:25,279 Speaker 1: I had him on the show, and everything he talked 84 00:06:25,279 --> 00:06:28,320 Speaker 1: about is what I bring to you. And this is 85 00:06:28,360 --> 00:06:32,800 Speaker 1: why I constantly say, yes, we look at the science, 86 00:06:33,200 --> 00:06:35,760 Speaker 1: Yes we look at all of the research and things 87 00:06:35,800 --> 00:06:38,039 Speaker 1: like that that is out there, but we also have 88 00:06:38,120 --> 00:06:43,560 Speaker 1: to couple that with what success stories because it's that 89 00:06:46,080 --> 00:06:49,200 Speaker 1: uh what am I trying to say? Then? Diagram? Is 90 00:06:49,240 --> 00:06:56,640 Speaker 1: that right? It's the overlap. Where are those constants that 91 00:06:56,720 --> 00:06:58,800 Speaker 1: these people are doing? And I'm gonna give you a 92 00:06:58,800 --> 00:07:03,039 Speaker 1: handful of those that's right here in this article. But 93 00:07:03,160 --> 00:07:09,560 Speaker 1: it's not a specific thing. It's buckets if you will. Okay, 94 00:07:09,560 --> 00:07:12,040 Speaker 1: So what is this article about? You can't simply decide 95 00:07:12,080 --> 00:07:14,720 Speaker 1: to become a different person. The author was writing about 96 00:07:14,720 --> 00:07:20,800 Speaker 1: their father, Okay, and their father let me find the 97 00:07:20,840 --> 00:07:24,960 Speaker 1: line has been running every day since the author was 98 00:07:25,000 --> 00:07:31,920 Speaker 1: a child, Okay, And basically the overarching theme of this 99 00:07:32,440 --> 00:07:39,880 Speaker 1: article was that the author couldn't get themselves to become 100 00:07:39,880 --> 00:07:43,360 Speaker 1: a runner. I'm gonna get to the specific line in 101 00:07:43,400 --> 00:07:48,160 Speaker 1: a second, but let's go right to the article title again. 102 00:07:48,880 --> 00:07:52,080 Speaker 1: You can't simply decide to become a different person. No 103 00:07:52,200 --> 00:07:56,560 Speaker 1: one is asking you to do that. And what this 104 00:07:56,720 --> 00:08:01,040 Speaker 1: article is doing, and it drives me crazy, is two things. 105 00:08:01,600 --> 00:08:05,000 Speaker 1: It's yet another article that at it's hearts, and I 106 00:08:05,000 --> 00:08:07,320 Speaker 1: will give you the specific lines is saying it's not 107 00:08:07,400 --> 00:08:13,480 Speaker 1: your fault and it's outside of your control. Okay, outside 108 00:08:13,520 --> 00:08:17,600 Speaker 1: of your your control. Now, of course we're trying to 109 00:08:17,640 --> 00:08:20,480 Speaker 1: be different in that we're trying to be better, and 110 00:08:20,520 --> 00:08:24,800 Speaker 1: we're trying to be healthier. There in lies the rub, right, 111 00:08:25,960 --> 00:08:31,040 Speaker 1: But in doing that, you don't have to do things 112 00:08:31,280 --> 00:08:37,320 Speaker 1: you dislike. You don't have to do things you abhor. Okay, 113 00:08:37,520 --> 00:08:41,280 Speaker 1: here is the author's line that gets right to that. 114 00:08:43,040 --> 00:08:46,880 Speaker 1: You get past the initial phase of this new activity 115 00:08:47,280 --> 00:08:52,559 Speaker 1: being hard and bad and a huge bummer, and then 116 00:08:52,600 --> 00:08:56,000 Speaker 1: you do that for forty years. So the author is 117 00:08:56,040 --> 00:09:05,160 Speaker 1: describing their father or what they believe their father experienced. 118 00:09:07,480 --> 00:09:11,079 Speaker 1: And I will actually prove the author to be wrong 119 00:09:11,160 --> 00:09:13,160 Speaker 1: with their own words in a second as well. You know, 120 00:09:13,280 --> 00:09:16,280 Speaker 1: keep getting ahead of myself, but let's go through that 121 00:09:16,280 --> 00:09:18,400 Speaker 1: one more time. Those three things, you get past the 122 00:09:18,440 --> 00:09:22,160 Speaker 1: initial phase of this new activity being hard and bad 123 00:09:23,200 --> 00:09:24,920 Speaker 1: and a huge bummer, just got worse and worse. Right, 124 00:09:24,920 --> 00:09:27,120 Speaker 1: it was hard, Okay, challenging. Most people are up for that. 125 00:09:27,160 --> 00:09:31,040 Speaker 1: If you have something that you enjoy but bad and 126 00:09:31,120 --> 00:09:36,520 Speaker 1: a huge bummer. No no, no, no no, no, that's 127 00:09:36,559 --> 00:09:39,760 Speaker 1: not how it works. That's what you've been told with 128 00:09:39,800 --> 00:09:43,240 Speaker 1: your fat diets or with a certain type of exercise 129 00:09:43,280 --> 00:09:45,920 Speaker 1: modality that work for your friend or you see in 130 00:09:45,960 --> 00:09:51,480 Speaker 1: the media, but that you don't like. You need to 131 00:09:51,520 --> 00:09:55,840 Speaker 1: find something that raises your heart rate. That's cardio. There 132 00:09:55,880 --> 00:09:58,920 Speaker 1: are an infinite number of ways to do that. You 133 00:09:58,960 --> 00:10:03,520 Speaker 1: need to lift challenging things to challenge your muscles, and 134 00:10:03,559 --> 00:10:05,600 Speaker 1: there are an infinite number of ways to do that. 135 00:10:06,320 --> 00:10:08,200 Speaker 1: But that's not what you're told. But it doesn't have 136 00:10:08,240 --> 00:10:11,800 Speaker 1: to be. Again, hard is challenging, sure, but not in 137 00:10:11,840 --> 00:10:14,040 Speaker 1: the way the author is describing it. I would argue 138 00:10:14,400 --> 00:10:16,680 Speaker 1: doesn't have to be bad, certainly doesn't have to be bad, 139 00:10:16,920 --> 00:10:20,440 Speaker 1: and does not have to be a huge bummer. The 140 00:10:20,520 --> 00:10:28,079 Speaker 1: author continues, it's a deceptively simple fantasy, and so often 141 00:10:28,240 --> 00:10:38,560 Speaker 1: an impossible one. No, it's not a fantasy. It is 142 00:10:38,640 --> 00:10:42,360 Speaker 1: deceptively simple if you approach it in the right way, 143 00:10:42,679 --> 00:10:52,000 Speaker 1: and it is not impossible. It's the flawed approach methodology 144 00:10:52,160 --> 00:10:56,120 Speaker 1: that again, you are sold over and over again to 145 00:10:56,320 --> 00:11:00,200 Speaker 1: make people money that couldn't care less about you actually 146 00:11:00,240 --> 00:11:02,800 Speaker 1: achieving your goals. This is what we see on social media. 147 00:11:03,040 --> 00:11:04,920 Speaker 1: Didn't think I'd go here. This isn't in my notes, 148 00:11:06,040 --> 00:11:08,520 Speaker 1: But this is everyone is an experiment of one. Here's 149 00:11:08,559 --> 00:11:11,600 Speaker 1: exactly how you do it, because I did it this way. 150 00:11:11,640 --> 00:11:14,440 Speaker 1: That's the new world it is. It's always been out there, 151 00:11:14,480 --> 00:11:16,160 Speaker 1: but it's never been out there like it is now. 152 00:11:16,480 --> 00:11:19,559 Speaker 1: So you see your friend, or you see people from college, whatever, 153 00:11:19,559 --> 00:11:22,559 Speaker 1: you're seeing people on social media, and they're all telling 154 00:11:22,559 --> 00:11:25,040 Speaker 1: you that this is the way, and so you say, oh, okay, 155 00:11:25,080 --> 00:11:27,200 Speaker 1: I'm gonna do that. You go, oh no, Maybe that 156 00:11:27,320 --> 00:11:29,480 Speaker 1: is hard and bad and a huge bummer for you, 157 00:11:31,320 --> 00:11:34,160 Speaker 1: but that is not the only way. That's their way. 158 00:11:34,679 --> 00:11:41,760 Speaker 1: That's their way. And the author talks about that they 159 00:11:42,240 --> 00:11:45,880 Speaker 1: bought the equipment. They're talking about how their exercise plan 160 00:11:45,960 --> 00:11:48,959 Speaker 1: didn't work for them, and that they have equipment in 161 00:11:49,000 --> 00:11:53,280 Speaker 1: their apartment and that they bought the equipment, made a 162 00:11:53,320 --> 00:11:57,200 Speaker 1: plan and got out there and did it and it 163 00:11:57,240 --> 00:12:02,800 Speaker 1: didn't work. And here's what I know. It's the wrong 164 00:12:02,880 --> 00:12:08,160 Speaker 1: equipment and it was a flawed plan. And my guess is, 165 00:12:08,960 --> 00:12:14,400 Speaker 1: like people who make plans, it's too much, it's too much, 166 00:12:14,840 --> 00:12:18,360 Speaker 1: too soon. And they got out there and did it. Well, 167 00:12:18,360 --> 00:12:20,960 Speaker 1: you did something you I thought was probably hard and 168 00:12:21,000 --> 00:12:24,319 Speaker 1: bad and a huge bummer. Why do you possibly think 169 00:12:24,320 --> 00:12:28,480 Speaker 1: you're gonna stick with that, And the author continues and 170 00:12:28,520 --> 00:12:31,440 Speaker 1: I quote stories like my dad's and again her dad, 171 00:12:31,520 --> 00:12:35,400 Speaker 1: someone who started running and gave the specifics when the 172 00:12:35,440 --> 00:12:38,360 Speaker 1: author was a child and has been running I think 173 00:12:38,400 --> 00:12:43,200 Speaker 1: every day five miles a day for like forty years 174 00:12:45,040 --> 00:12:51,160 Speaker 1: now as an extra physiologist and someone who knows rest 175 00:12:51,240 --> 00:12:53,959 Speaker 1: is important. What I know about this and getting a 176 00:12:54,040 --> 00:12:59,840 Speaker 1: little outside. But it's important to qualify this that psychle 177 00:13:00,000 --> 00:13:04,440 Speaker 1: logical for so many people like I have friends who 178 00:13:04,520 --> 00:13:09,360 Speaker 1: run too much, too frequently. But again, going didn't intend 179 00:13:09,360 --> 00:13:16,040 Speaker 1: on going here, but that's there prozac. The alternative is worse, 180 00:13:16,400 --> 00:13:21,559 Speaker 1: is my point for so many people generalizing, but trust me, 181 00:13:22,080 --> 00:13:27,679 Speaker 1: for certain people, they need it psychologically and as long 182 00:13:27,840 --> 00:13:32,560 Speaker 1: as their bodies, you know, hold up for the most part, 183 00:13:33,080 --> 00:13:37,480 Speaker 1: again it is it's better than the alternative. I'm gonna 184 00:13:37,559 --> 00:13:38,920 Speaker 1: leave it at that. But I just want you to 185 00:13:38,960 --> 00:13:42,160 Speaker 1: know that I don't necessarily believe running every day is 186 00:13:42,200 --> 00:13:45,080 Speaker 1: good for you doing anything. As I've said so many times, 187 00:13:45,120 --> 00:13:48,520 Speaker 1: the same thing over and over every day. But this 188 00:13:48,720 --> 00:13:51,600 Speaker 1: author's father also cross trains and does stuff. So that's 189 00:13:51,600 --> 00:13:55,960 Speaker 1: really important because at as the age of the author's 190 00:13:56,000 --> 00:13:58,720 Speaker 1: father in the article, they wouldn't be able to do 191 00:13:58,720 --> 00:14:00,200 Speaker 1: this if they weren't doing that kind of stuff. So 192 00:14:00,880 --> 00:14:02,599 Speaker 1: I just wanted out there that I don't think you 193 00:14:02,640 --> 00:14:05,920 Speaker 1: should do the same thing every day, but certain people 194 00:14:05,960 --> 00:14:10,960 Speaker 1: do it for more psychological than physiological reasons. Okay, said 195 00:14:11,000 --> 00:14:15,880 Speaker 1: it all right, But stories like my dad's often served 196 00:14:16,000 --> 00:14:21,040 Speaker 1: as pop psychological proof that you too could become a 197 00:14:21,160 --> 00:14:25,480 Speaker 1: runner if you really wanted to. That is, along with 198 00:14:25,520 --> 00:14:33,840 Speaker 1: the title, one of the majorly flawed concepts. No, absolutely not. 199 00:14:34,960 --> 00:14:39,880 Speaker 1: That's not the lesson you learn from this author's father. 200 00:14:41,560 --> 00:14:45,040 Speaker 1: Not that you could become a runner. It's that you 201 00:14:45,080 --> 00:14:48,080 Speaker 1: could find that thing that makes you really happy and 202 00:14:48,120 --> 00:14:51,000 Speaker 1: you want to do it frequently. And if someone told 203 00:14:51,040 --> 00:14:54,280 Speaker 1: you you couldn't do it like me, like with what 204 00:14:54,360 --> 00:14:56,840 Speaker 1: I enjoy doing. If you told me I had to 205 00:14:56,880 --> 00:15:00,640 Speaker 1: sit still and not engage in the activity, movement, the 206 00:15:00,720 --> 00:15:07,600 Speaker 1: exercise that I want to do, that's worse. You can 207 00:15:07,640 --> 00:15:11,640 Speaker 1: get to that point because you have found what you like, 208 00:15:12,920 --> 00:15:16,400 Speaker 1: what makes you feel good. So it's not that you 209 00:15:16,480 --> 00:15:18,720 Speaker 1: two could become a runner, it's that you two can 210 00:15:18,720 --> 00:15:24,240 Speaker 1: find something that makes you feel good, because exercise and 211 00:15:24,360 --> 00:15:30,120 Speaker 1: movement feels good. Unfortunately, our new world of technology and 212 00:15:30,160 --> 00:15:33,320 Speaker 1: everything else. And the human condition is such that we 213 00:15:34,000 --> 00:15:37,680 Speaker 1: and most people sit around move less and less and less, 214 00:15:37,920 --> 00:15:40,480 Speaker 1: and they don't know how good they can feel. And 215 00:15:40,520 --> 00:15:47,200 Speaker 1: it's that slippery slope. You don't force it, you find 216 00:15:47,240 --> 00:15:52,960 Speaker 1: what you like. Oh my gosh, I love this. And 217 00:15:52,960 --> 00:15:56,600 Speaker 1: again this is by no means a criticism of the author. 218 00:15:56,680 --> 00:16:01,520 Speaker 1: This is such a great, great article to break down 219 00:16:01,640 --> 00:16:05,440 Speaker 1: in this very way because so many people, the vast 220 00:16:05,480 --> 00:16:10,240 Speaker 1: majority of people, have the same problem the comparison to others. 221 00:16:10,440 --> 00:16:13,720 Speaker 1: They're trying to do what other people have done because 222 00:16:13,760 --> 00:16:15,600 Speaker 1: it worked for them. Now, as I said that, you're 223 00:16:15,600 --> 00:16:18,240 Speaker 1: going time, you're contradicting yourself. You're saying we should do 224 00:16:18,280 --> 00:16:21,280 Speaker 1: what others who have been successful do. Yes, but no, 225 00:16:23,440 --> 00:16:26,360 Speaker 1: you don't do it exactly. And I'm gonna get to 226 00:16:26,440 --> 00:16:41,040 Speaker 1: that quick break. We'll be right back talking about an article. 227 00:16:41,200 --> 00:16:44,760 Speaker 1: You can't simply decide to become a different person and 228 00:16:44,920 --> 00:16:48,520 Speaker 1: clarify that even more shortly, and I'm calling this Can 229 00:16:48,720 --> 00:16:53,720 Speaker 1: people change? Can you change? And that term change is 230 00:16:53,840 --> 00:16:59,000 Speaker 1: nuanced and complicated. So the author goes on and says, 231 00:16:59,440 --> 00:17:02,360 Speaker 1: if some people can just get up one day and 232 00:17:02,400 --> 00:17:05,040 Speaker 1: decide to behave differently for the rest of their life. 233 00:17:05,840 --> 00:17:09,240 Speaker 1: Why do most people fail at it again and again. 234 00:17:10,320 --> 00:17:13,600 Speaker 1: It's not that the people or the person has failed, 235 00:17:14,200 --> 00:17:19,480 Speaker 1: it's that they're figuring out finding out what they enjoy. 236 00:17:19,640 --> 00:17:26,760 Speaker 1: I would argue that this author's father tried many things 237 00:17:27,080 --> 00:17:30,800 Speaker 1: before he was that he wasn't eighteen when he started running. 238 00:17:30,840 --> 00:17:34,600 Speaker 1: He was older. My guess is he tried other things. 239 00:17:35,320 --> 00:17:41,919 Speaker 1: And that's the word try experiment. It's not failure. You 240 00:17:41,920 --> 00:17:45,520 Speaker 1: don't fail because you you didn't enjoy indoor cycling like 241 00:17:45,560 --> 00:17:49,840 Speaker 1: so many people. You learned you don't like indoor cycling, 242 00:17:50,080 --> 00:17:53,080 Speaker 1: and guess what you may like it down the road. 243 00:17:54,680 --> 00:17:58,440 Speaker 1: There's no failure. That's the journey. And here's a really 244 00:17:58,440 --> 00:18:02,800 Speaker 1: important part of all this. The author talks about self control. 245 00:18:03,520 --> 00:18:08,000 Speaker 1: Here's a paragraph people who have high trade self control. 246 00:18:08,040 --> 00:18:09,520 Speaker 1: You can take the term trade out and I need 247 00:18:09,560 --> 00:18:12,280 Speaker 1: to get into that. Now. There's trade and state self control. 248 00:18:12,760 --> 00:18:15,720 Speaker 1: People who have high trade self control, they don't actually 249 00:18:15,720 --> 00:18:18,840 Speaker 1: engage in more restraint of their behavior. By the way, 250 00:18:18,840 --> 00:18:20,479 Speaker 1: this is so this is from the article, but this 251 00:18:20,560 --> 00:18:23,600 Speaker 1: is from one of the researchers. Okay, so the researcher 252 00:18:23,720 --> 00:18:26,280 Speaker 1: is saying people who have high trade self control, they 253 00:18:26,320 --> 00:18:29,199 Speaker 1: don't actually engage in more restraint of their behavior and 254 00:18:29,320 --> 00:18:33,480 Speaker 1: thoughts and emotions in the moment. Instead, they just aren't 255 00:18:33,520 --> 00:18:37,640 Speaker 1: tempted or distracted or diverted from their purpose. Remember that 256 00:18:37,720 --> 00:18:41,160 Speaker 1: their purpose as often or as effectively as the rest 257 00:18:41,200 --> 00:18:44,000 Speaker 1: of us. For the small number of people at the 258 00:18:44,000 --> 00:18:47,400 Speaker 1: far end of the trade spectrum, the things that others 259 00:18:47,400 --> 00:18:51,520 Speaker 1: have to exercise self control to resist every single time. 260 00:18:52,400 --> 00:18:56,199 Speaker 1: And the researcher lists sleeping in, skipping the gym just 261 00:18:56,400 --> 00:18:59,880 Speaker 1: don't recognize the options the same way that the rest 262 00:18:59,880 --> 00:19:04,640 Speaker 1: of us do. Okay, all right, what's the takeaway there? 263 00:19:04,760 --> 00:19:07,199 Speaker 1: What is the researcher trying to say? And this is 264 00:19:07,240 --> 00:19:10,160 Speaker 1: the first I've heard of it put this way, and 265 00:19:10,320 --> 00:19:14,760 Speaker 1: my studies now are continuing in human behavior. It's that 266 00:19:14,880 --> 00:19:19,400 Speaker 1: it's easier. It's yet again saying it's easier. It's easier 267 00:19:19,480 --> 00:19:23,960 Speaker 1: for people who are doing it well, yes and no, 268 00:19:25,240 --> 00:19:27,280 Speaker 1: it depends. And I love, by the way, how many 269 00:19:27,280 --> 00:19:29,560 Speaker 1: of you reach out to me now, uh social media 270 00:19:29,600 --> 00:19:32,960 Speaker 1: and things like that, emails and use that term. It depends. 271 00:19:33,840 --> 00:19:38,160 Speaker 1: We're learning people together, right, helping you figure that out, 272 00:19:38,280 --> 00:19:40,840 Speaker 1: and that's what this is about. But this is again 273 00:19:41,240 --> 00:19:45,399 Speaker 1: trying to make an excuse that it's nature not nurture, 274 00:19:45,840 --> 00:19:49,880 Speaker 1: that it's genetic. Well, let me go back when the 275 00:19:49,920 --> 00:19:53,720 Speaker 1: researcher said diverted from their purpose, let's say or call 276 00:19:53,960 --> 00:19:58,800 Speaker 1: specifically the dad's purposes running. Yeah, they are attempted a 277 00:19:58,880 --> 00:20:03,560 Speaker 1: distracted diverted from Uh, he's not from running because he 278 00:20:03,640 --> 00:20:08,600 Speaker 1: enjoys it psychologically, physiologically, he really enjoys it. He's not 279 00:20:08,640 --> 00:20:12,000 Speaker 1: being forced to do what he chose to do it. Okay, 280 00:20:12,240 --> 00:20:15,439 Speaker 1: so this is a B S takeaway, as I have 281 00:20:15,600 --> 00:20:21,120 Speaker 1: here in my notes. It's easier because the person chooses 282 00:20:21,440 --> 00:20:26,000 Speaker 1: and wants to do it. They enjoy it. And what 283 00:20:26,080 --> 00:20:31,600 Speaker 1: was the list? Sleeping in? You don't have to You 284 00:20:31,600 --> 00:20:34,000 Speaker 1: don't have to do There's reasons to exercise in the morning. 285 00:20:34,040 --> 00:20:37,719 Speaker 1: I've done those shows, will continue to do them, many reasons, myriad, 286 00:20:38,640 --> 00:20:42,359 Speaker 1: But you don't have to. When I was a teenager, 287 00:20:43,000 --> 00:20:45,919 Speaker 1: I worked out at eleven o'clock at night high school. 288 00:20:47,400 --> 00:20:49,720 Speaker 1: There are people that go to the gym right after work, 289 00:20:49,920 --> 00:20:52,080 Speaker 1: So you don't force it. What's the best time to 290 00:20:52,080 --> 00:20:57,959 Speaker 1: work out? Whenever you want to? Micro workouts too. By 291 00:20:57,960 --> 00:21:00,880 Speaker 1: the way, people we're talking move been throughout the day 292 00:21:02,760 --> 00:21:05,119 Speaker 1: and he what was the other thing in the list. 293 00:21:05,440 --> 00:21:08,560 Speaker 1: Blah blah blah, exercise self control to resist sleeping in, 294 00:21:08,640 --> 00:21:12,280 Speaker 1: skipping the gym, skipping the gym. Um, how often do 295 00:21:12,320 --> 00:21:13,960 Speaker 1: I have to talk about that you don't have to 296 00:21:14,000 --> 00:21:18,119 Speaker 1: go to the gym, like enough, Yes, there's value to 297 00:21:18,160 --> 00:21:20,600 Speaker 1: the gym. Yes, they will be around. What I'm seeing 298 00:21:20,680 --> 00:21:22,720 Speaker 1: now more and more and it makes sense and I'm 299 00:21:22,760 --> 00:21:27,520 Speaker 1: happy is that thanks to COVID, people learned that they 300 00:21:27,520 --> 00:21:31,040 Speaker 1: were forced to exercise, workout, figure out routine at home. 301 00:21:31,720 --> 00:21:35,639 Speaker 1: And many in my research are not going to totally 302 00:21:35,640 --> 00:21:37,240 Speaker 1: give up the gym. Some are, Some are like, I 303 00:21:37,240 --> 00:21:39,720 Speaker 1: don't want to ever go back, But many are saying, 304 00:21:39,760 --> 00:21:43,280 Speaker 1: I'm gonna do both. Great idea. Sometimes they want to 305 00:21:43,320 --> 00:21:47,720 Speaker 1: get away, sometimes they want to use different equipment. Oftentimes 306 00:21:47,760 --> 00:21:51,520 Speaker 1: they want to do both. But you don't have to 307 00:21:51,520 --> 00:21:54,120 Speaker 1: go to the gym. You don't have to exercise first 308 00:21:54,119 --> 00:21:58,400 Speaker 1: thing in the morning. But that's those things you're told 309 00:21:58,440 --> 00:22:00,000 Speaker 1: you have to do, and if you don't do them, 310 00:22:00,040 --> 00:22:05,720 Speaker 1: you're failing. Failing, you're a failure. No, that's the flawed plan. 311 00:22:06,200 --> 00:22:10,760 Speaker 1: Those are the flawed goals. Stop believing that that's the 312 00:22:10,800 --> 00:22:15,120 Speaker 1: way and the only way. That is why I constantly 313 00:22:15,200 --> 00:22:20,119 Speaker 1: hammer home the theme of variation. I said at the 314 00:22:20,119 --> 00:22:26,840 Speaker 1: beginning that the author, within their own article here contradicted 315 00:22:27,680 --> 00:22:34,679 Speaker 1: themselves and answered the question. And it's a great article. 316 00:22:34,720 --> 00:22:39,400 Speaker 1: It's really well written, and the author put themselves out there, 317 00:22:39,440 --> 00:22:46,600 Speaker 1: and that is laudable and it's helpful. But the author wrote, 318 00:22:47,280 --> 00:22:55,080 Speaker 1: after he decided he liked running every morning, after he 319 00:22:55,280 --> 00:23:01,800 Speaker 1: decided he liked running every morning, he liked it. I 320 00:23:01,840 --> 00:23:08,239 Speaker 1: would argue, it wasn't that it was bad, that it 321 00:23:08,320 --> 00:23:13,879 Speaker 1: was hard, It was the other A huge bummer. No, 322 00:23:14,880 --> 00:23:18,359 Speaker 1: guess what my dad. I joke, But I wrote in 323 00:23:18,359 --> 00:23:21,080 Speaker 1: my book the marathon method started running more and more 324 00:23:21,119 --> 00:23:23,479 Speaker 1: the more kids he had. He ended up having six boys. 325 00:23:23,680 --> 00:23:27,800 Speaker 1: He ended up running really frequently, and he's still running 326 00:23:27,800 --> 00:23:32,480 Speaker 1: to this day in his seventies. It works for him. 327 00:23:32,560 --> 00:23:36,840 Speaker 1: If you told my dad he had to go swim, 328 00:23:36,840 --> 00:23:39,760 Speaker 1: there's not a chance he would do it. And there's 329 00:23:39,760 --> 00:23:41,439 Speaker 1: not a chance he would keep doing it until he 330 00:23:41,520 --> 00:23:45,440 Speaker 1: liked it. I'm not sure my dad could swim across 331 00:23:45,440 --> 00:23:52,000 Speaker 1: the pool if he had to. So the author answered 332 00:23:52,040 --> 00:23:55,480 Speaker 1: their question. Now you could make the argument, okay, he 333 00:23:56,040 --> 00:23:59,920 Speaker 1: learned to like it. I would argue, he learned to 334 00:24:00,119 --> 00:24:08,840 Speaker 1: like it more and more and more. Okay, and I'm 335 00:24:08,840 --> 00:24:11,200 Speaker 1: gonna throw this in here too, because this is important. 336 00:24:12,000 --> 00:24:14,360 Speaker 1: We've talked about this and will continue to as well. 337 00:24:15,400 --> 00:24:19,760 Speaker 1: The author also includes that he always eats breakfast and 338 00:24:19,840 --> 00:24:24,920 Speaker 1: his meal goes unchanged for years at a time. How 339 00:24:24,960 --> 00:24:28,959 Speaker 1: many times have I said this? And this contradicts my 340 00:24:29,080 --> 00:24:33,920 Speaker 1: variation thing, But this is one area where that's third 341 00:24:34,040 --> 00:24:35,960 Speaker 1: level stuff. What am I talking about here? If you 342 00:24:36,000 --> 00:24:39,720 Speaker 1: haven't heard me talk about this. Yes, the more variation 343 00:24:39,800 --> 00:24:44,119 Speaker 1: we have in our diets, the more healthy and varied foods, 344 00:24:44,200 --> 00:24:48,879 Speaker 1: the better. But most people don't do that that maintain 345 00:24:48,960 --> 00:24:53,280 Speaker 1: their weight. The vast majority of people, in my experience 346 00:24:53,320 --> 00:24:57,320 Speaker 1: and the research shows, they eat the same thing. Even 347 00:24:57,400 --> 00:25:01,720 Speaker 1: the obesity um the Eat study where they follow people 348 00:25:02,240 --> 00:25:04,639 Speaker 1: who have lost I think it's over, it's over a 349 00:25:04,680 --> 00:25:07,680 Speaker 1: hundred pounds, fifty pounds and maintained it for ten years 350 00:25:07,760 --> 00:25:10,879 Speaker 1: or more, they eat the same thing. Not all of 351 00:25:10,880 --> 00:25:14,840 Speaker 1: the people eat the same foods, but they eat individually 352 00:25:15,280 --> 00:25:18,040 Speaker 1: the same meals generally over and over. Why is that? 353 00:25:18,400 --> 00:25:22,840 Speaker 1: Because they enjoy it, because it satiates them, and because 354 00:25:22,880 --> 00:25:25,280 Speaker 1: they find that it works for them. They know how 355 00:25:25,320 --> 00:25:28,080 Speaker 1: many calories are in it. The more variation we have, 356 00:25:28,840 --> 00:25:31,040 Speaker 1: the less control over it we have. We don't know 357 00:25:31,080 --> 00:25:33,080 Speaker 1: how many calories are in it, we don't know how 358 00:25:33,080 --> 00:25:34,880 Speaker 1: it's going to affect us. Is it going to fill 359 00:25:34,960 --> 00:25:37,840 Speaker 1: us up? Or are we gonna want ten more servings 360 00:25:37,880 --> 00:25:40,280 Speaker 1: with the sugars and things that are in there. So yes, 361 00:25:40,400 --> 00:25:43,320 Speaker 1: in a perfect world, and if we're really evolving to 362 00:25:43,359 --> 00:25:47,480 Speaker 1: become super healthy, then we want variation in those foods 363 00:25:47,480 --> 00:25:50,760 Speaker 1: as well. But it does not surprise me in the 364 00:25:50,840 --> 00:25:54,560 Speaker 1: least that this person's father eats the same breakfast for 365 00:25:55,640 --> 00:25:57,959 Speaker 1: months and months at a time. And by the way 366 00:25:58,000 --> 00:26:00,720 Speaker 1: they described the breakfast that it is, is it's super healthy. 367 00:26:00,760 --> 00:26:04,120 Speaker 1: Absolutely not. But I would argue it's low enough calorie 368 00:26:04,400 --> 00:26:09,000 Speaker 1: and it satiates them, and her father is not grabbing 369 00:26:09,040 --> 00:26:11,399 Speaker 1: for something within an hour or two. It works for 370 00:26:11,440 --> 00:26:17,920 Speaker 1: them throughout the day. Okay, I get worked up, all right. 371 00:26:19,119 --> 00:26:23,600 Speaker 1: So we talked about doing what successful people do, finding 372 00:26:24,359 --> 00:26:29,600 Speaker 1: what works for you, and doing that thing over and over, 373 00:26:29,720 --> 00:26:36,280 Speaker 1: including this breakfast theory philosophy example. But let's go and 374 00:26:36,320 --> 00:26:40,919 Speaker 1: finish with this. The primary I would argue, excuse that 375 00:26:40,960 --> 00:26:44,760 Speaker 1: the researcher gives. They describe the evidence that any given 376 00:26:44,800 --> 00:26:47,720 Speaker 1: person can increase the level of trait self control to 377 00:26:47,800 --> 00:26:54,560 Speaker 1: be more like my dad. As quote, extremely weak, final 378 00:26:54,640 --> 00:27:00,760 Speaker 1: nail in the coffin. Again, the evidence that any given 379 00:27:00,800 --> 00:27:07,120 Speaker 1: person can increase your self control extremely weak. Now I'm 380 00:27:07,160 --> 00:27:10,119 Speaker 1: contradicting myself and that I started this whole podcast by saying, 381 00:27:10,320 --> 00:27:12,719 Speaker 1: in all my years being in the gym, that I 382 00:27:12,760 --> 00:27:16,679 Speaker 1: haven't seen but a handful of major changes. But I 383 00:27:16,680 --> 00:27:20,600 Speaker 1: would argue it's not because of the lack of ability. 384 00:27:20,880 --> 00:27:27,280 Speaker 1: It's because of the horrible information that has been out 385 00:27:27,280 --> 00:27:29,960 Speaker 1: there for so long that you have to go to 386 00:27:30,000 --> 00:27:31,480 Speaker 1: the gym, that you have to do an hour, that 387 00:27:31,560 --> 00:27:33,560 Speaker 1: you have to do things that are hard and bad 388 00:27:34,240 --> 00:27:37,440 Speaker 1: and that you don't enjoy and that are huge bummers. 389 00:27:39,320 --> 00:27:44,040 Speaker 1: Absolutely not. And I would argue if you interviewed this 390 00:27:44,160 --> 00:27:49,200 Speaker 1: author's father, they would not say at all that running 391 00:27:49,280 --> 00:27:51,960 Speaker 1: was hard and bad and huge bummer for them, Nor 392 00:27:52,000 --> 00:27:57,199 Speaker 1: would my father. Okay, So what is self control? In 393 00:27:57,240 --> 00:28:00,680 Speaker 1: this quote from the researcher, he says, any given person 394 00:28:00,760 --> 00:28:03,440 Speaker 1: can increase their level of trait self control. Well, self 395 00:28:03,480 --> 00:28:06,400 Speaker 1: control is restraint. Here's a definition one of them. Self 396 00:28:06,440 --> 00:28:11,240 Speaker 1: control is restraint exercised over one's impulses. Emotions or desires 397 00:28:11,800 --> 00:28:15,160 Speaker 1: to trying to stop something. Essentially, you're trying to stop 398 00:28:15,520 --> 00:28:19,560 Speaker 1: an impulse and emotional desire. How about let's not focus 399 00:28:19,600 --> 00:28:22,679 Speaker 1: on that anymore. With exercise or nutrition. I say this 400 00:28:22,760 --> 00:28:25,359 Speaker 1: about eating, I don't care what you're not eating. Don't 401 00:28:25,400 --> 00:28:28,040 Speaker 1: tell me what foods you're avoiding, tell me what you're eating. 402 00:28:29,600 --> 00:28:33,520 Speaker 1: Why don't you approach exercise the same way. Don't tell 403 00:28:33,560 --> 00:28:39,719 Speaker 1: me what you're avoiding. It doesn't even make sense. Find 404 00:28:39,760 --> 00:28:43,680 Speaker 1: what you enjoy. What raises your heart rate? Is that swimming? 405 00:28:43,880 --> 00:28:47,680 Speaker 1: Is that rowing? Is that jumping rope? Is that the elliptical? 406 00:28:48,040 --> 00:28:52,240 Speaker 1: Is that walking? We all have likes and dislikes. One 407 00:28:52,280 --> 00:28:55,240 Speaker 1: of my first podcast was about that five components of fitness, 408 00:28:55,440 --> 00:28:57,240 Speaker 1: and we generally do what we're good at. Some people 409 00:28:57,280 --> 00:29:00,440 Speaker 1: are more strength oriented, some people are more cardio or oriented. 410 00:29:00,600 --> 00:29:03,200 Speaker 1: If we want to be really healthy, we need to 411 00:29:03,240 --> 00:29:06,000 Speaker 1: do all five and I threw in the sixth balance. 412 00:29:06,680 --> 00:29:10,959 Speaker 1: But we don't do those things that we dislike. We 413 00:29:11,040 --> 00:29:16,840 Speaker 1: figure out within those buckets of cardio, of strength, of flexibility, 414 00:29:16,880 --> 00:29:21,840 Speaker 1: of body composition, what works for us. Do we enjoy 415 00:29:21,880 --> 00:29:24,400 Speaker 1: all of them equally? No? But there's so many different 416 00:29:24,400 --> 00:29:27,479 Speaker 1: ways to do that so many different ways to improve 417 00:29:27,480 --> 00:29:34,440 Speaker 1: your flexibility, yoga pilates, different instructors, and you don't have to, 418 00:29:34,600 --> 00:29:36,880 Speaker 1: nor should you do any one of those five components 419 00:29:37,800 --> 00:29:42,440 Speaker 1: too much. But that's what you've been told. It's strength 420 00:29:42,480 --> 00:29:44,959 Speaker 1: training that's the best way to lose weight. It's cardio. 421 00:29:45,040 --> 00:29:47,840 Speaker 1: Cardio is a waste of time. Strength training is gonna 422 00:29:47,880 --> 00:29:51,360 Speaker 1: be All of that garbage is what's keeping people from 423 00:29:51,480 --> 00:29:54,600 Speaker 1: being that person in the gym that I see make 424 00:29:54,640 --> 00:30:00,240 Speaker 1: major change. And guess what the major change too. It's 425 00:30:00,280 --> 00:30:04,840 Speaker 1: not just physical, it's psychological. When I meet someone and 426 00:30:04,880 --> 00:30:08,240 Speaker 1: they start to tell me they're exercise and nutrition routine, 427 00:30:08,520 --> 00:30:11,719 Speaker 1: especially you know people around my age, in their fifties 428 00:30:11,720 --> 00:30:14,400 Speaker 1: and older, I can tell right away what they're doing 429 00:30:14,480 --> 00:30:17,800 Speaker 1: to some degree with just energy they give off and 430 00:30:17,800 --> 00:30:22,080 Speaker 1: how they look as far as happiness. When you're doing 431 00:30:22,160 --> 00:30:24,960 Speaker 1: something frequently that you enjoy and its movement, and you're 432 00:30:24,960 --> 00:30:27,320 Speaker 1: eating foods that are healthy and you enjoy them, and 433 00:30:27,360 --> 00:30:32,320 Speaker 1: you're nourishing your body, that feels good and every single 434 00:30:32,400 --> 00:30:35,320 Speaker 1: one of you can achieve that. That is my takeaway. 435 00:30:35,360 --> 00:30:40,400 Speaker 1: That is why these articles and philosophies I find problematic. 436 00:30:40,840 --> 00:30:46,600 Speaker 1: To put it lightly, now, I'm being nice. Everyone has 437 00:30:46,640 --> 00:30:50,800 Speaker 1: the capacity to change. Everyone has the capacity to make 438 00:30:51,360 --> 00:30:54,480 Speaker 1: major change. Let me read you one final quote from 439 00:30:54,520 --> 00:30:57,240 Speaker 1: the article before you do any of this, though, before 440 00:30:57,280 --> 00:31:00,760 Speaker 1: you've decided you've failed, it's probably worth making peace with 441 00:31:00,880 --> 00:31:03,400 Speaker 1: who you are as a person. Now the author is 442 00:31:03,440 --> 00:31:08,240 Speaker 1: talking about themselves. My irregular exercise habits don't really bother 443 00:31:08,280 --> 00:31:10,920 Speaker 1: me anymore, mostly because I don't take myself as seriously 444 00:31:10,960 --> 00:31:13,640 Speaker 1: as I used to. I have exercise equipment in my 445 00:31:13,680 --> 00:31:16,479 Speaker 1: apartment that I could use more often, but I simply 446 00:31:16,520 --> 00:31:19,400 Speaker 1: do not feel like it. I have never once felt 447 00:31:19,440 --> 00:31:22,360 Speaker 1: like it, even if I have often wanted to be 448 00:31:22,480 --> 00:31:28,800 Speaker 1: a person who does I feel for this author, they 449 00:31:28,920 --> 00:31:33,760 Speaker 1: purchased exercise equipment that they don't like, get rid of it, 450 00:31:35,200 --> 00:31:38,360 Speaker 1: keep trying. There is no failure, and you know what, 451 00:31:38,400 --> 00:31:39,960 Speaker 1: there's so much going on here. I want to do 452 00:31:40,000 --> 00:31:43,440 Speaker 1: a session with this person. I want to do several consultations. 453 00:31:44,960 --> 00:31:47,640 Speaker 1: Maybe they want to get out of their apartment, maybe 454 00:31:47,640 --> 00:31:50,080 Speaker 1: going for a walk or a bike ride, or swimming 455 00:31:50,160 --> 00:31:52,920 Speaker 1: or going to the gym, or joining a master's swim group, 456 00:31:53,080 --> 00:31:57,800 Speaker 1: or you know, doing a cycling class. The equipment that 457 00:31:57,840 --> 00:32:00,560 Speaker 1: they have they don't feel like using and have never 458 00:32:00,600 --> 00:32:05,480 Speaker 1: once felt like it. I really doubt that this author's 459 00:32:05,520 --> 00:32:10,280 Speaker 1: father never felt like running. I think he found what 460 00:32:10,440 --> 00:32:14,920 Speaker 1: he loved on many levels, And do not do what 461 00:32:15,040 --> 00:32:19,640 Speaker 1: this author does. Beat themselves up because they have wanted 462 00:32:19,680 --> 00:32:23,040 Speaker 1: to be a person who does something that they don't 463 00:32:23,080 --> 00:32:27,880 Speaker 1: want to do. You don't dislike exercise, you haven't found 464 00:32:27,960 --> 00:32:32,120 Speaker 1: what you enjoy. It feels really good when you do. 465 00:32:33,080 --> 00:32:36,040 Speaker 1: It's not that you don't like eating healthy. If you 466 00:32:36,080 --> 00:32:40,880 Speaker 1: have so much ridiculously bad information about it and you 467 00:32:41,160 --> 00:32:47,680 Speaker 1: keep trying the wrong approach. It is about excessive moderation. 468 00:32:48,680 --> 00:32:51,880 Speaker 1: It is about one final thing I'll pull out the 469 00:32:52,160 --> 00:32:59,360 Speaker 1: regular exercise habits. That's fine, micro workouts excessive moderation. Do 470 00:33:00,080 --> 00:33:02,840 Speaker 1: order workouts throughout the day rather than beating yourself up 471 00:33:03,400 --> 00:33:05,680 Speaker 1: to get on your piece of exercise equipment at home 472 00:33:05,680 --> 00:33:07,080 Speaker 1: for an hour or go to the gym for an 473 00:33:07,120 --> 00:33:11,960 Speaker 1: hour which usually takes two hours. Stop forcing it, all right, 474 00:33:12,880 --> 00:33:17,000 Speaker 1: and here's where get the call back. That client who 475 00:33:17,040 --> 00:33:21,520 Speaker 1: sent me this article was someone who at fifty and again, 476 00:33:21,560 --> 00:33:23,720 Speaker 1: this whole story is in my book The micro workout 477 00:33:23,720 --> 00:33:29,040 Speaker 1: Plan started with me had been a super successful entrepreneur, 478 00:33:30,000 --> 00:33:35,640 Speaker 1: worked his butt off, but couldn't run a minute. I 479 00:33:35,680 --> 00:33:40,880 Speaker 1: needed to get in shape. And we started small, and 480 00:33:40,920 --> 00:33:44,959 Speaker 1: we tried many different things, and we did strength training, 481 00:33:45,600 --> 00:33:49,000 Speaker 1: and we started walking and running because they said they 482 00:33:49,000 --> 00:33:54,880 Speaker 1: wanted to try that. And long story short, not only 483 00:33:55,200 --> 00:33:58,880 Speaker 1: did this client in his fifties and now he's in 484 00:33:58,880 --> 00:34:04,440 Speaker 1: his sixties start running without stopping, he became a buston 485 00:34:04,560 --> 00:34:08,880 Speaker 1: marathon qualifier. He was running a three forty two. I 486 00:34:08,920 --> 00:34:14,640 Speaker 1: think was his pr was that late fifties. He found 487 00:34:14,640 --> 00:34:17,640 Speaker 1: what he was good at, he found what he enjoyed. 488 00:34:17,680 --> 00:34:21,120 Speaker 1: He gave it time. We worked through every issue that 489 00:34:21,280 --> 00:34:24,919 Speaker 1: they come up. We just strengthen certain things and fix 490 00:34:25,000 --> 00:34:27,000 Speaker 1: and balances, and you know, you get to plan our 491 00:34:27,080 --> 00:34:30,360 Speaker 1: fasciitis and you fix that and the I T band 492 00:34:30,560 --> 00:34:33,239 Speaker 1: and pure formist syndrome and things like that. You deal 493 00:34:33,239 --> 00:34:35,759 Speaker 1: with it right away. You figure out the ideology. It's 494 00:34:35,760 --> 00:34:41,880 Speaker 1: not easy, but it's giving it time. And this person 495 00:34:41,920 --> 00:34:46,840 Speaker 1: not only became a ridiculously successful runner, then they started biking. 496 00:34:48,440 --> 00:34:52,000 Speaker 1: I mean, it gets so much better. And now this 497 00:34:52,160 --> 00:34:56,480 Speaker 1: former client and his wife like hundreds and hundreds of miles, 498 00:34:57,360 --> 00:35:01,319 Speaker 1: they go on trips around the world together. And so 499 00:35:01,400 --> 00:35:05,319 Speaker 1: not only did he become healthier and find something he 500 00:35:05,360 --> 00:35:08,759 Speaker 1: was going to He changed it. He wasn't gonna just 501 00:35:09,000 --> 00:35:12,560 Speaker 1: run because you're gonna find something you really enjoy and 502 00:35:12,600 --> 00:35:15,640 Speaker 1: you're gonna get bored with it. You're gonna eat the 503 00:35:15,640 --> 00:35:18,120 Speaker 1: same breakfast for a certain amount of time. You can 504 00:35:18,160 --> 00:35:21,920 Speaker 1: go time to change. And so this guy ran for 505 00:35:21,960 --> 00:35:27,040 Speaker 1: a while pretty long time, got confidence, got healthier, got happier, 506 00:35:28,440 --> 00:35:30,839 Speaker 1: and now he and his wife, who was looking for 507 00:35:30,920 --> 00:35:36,360 Speaker 1: her thing exercise wise, she struggled, worked with her for 508 00:35:36,400 --> 00:35:39,880 Speaker 1: a while too, and now they're doing it together and 509 00:35:39,920 --> 00:35:44,560 Speaker 1: they're making it vacations and they're seeing the world and 510 00:35:44,600 --> 00:35:49,200 Speaker 1: they are biking hundreds and hundreds of miles and going 511 00:35:49,239 --> 00:35:54,600 Speaker 1: on week long, several weeks long trips. And so the 512 00:35:54,680 --> 00:35:59,600 Speaker 1: point is, yes, people can change, but don't think of 513 00:35:59,640 --> 00:36:01,880 Speaker 1: it as change because the way this is all framed 514 00:36:02,239 --> 00:36:04,839 Speaker 1: is that you are exerting self control. You are not 515 00:36:05,480 --> 00:36:10,080 Speaker 1: exerting self control. You are not doing things you don't 516 00:36:10,080 --> 00:36:13,880 Speaker 1: want to do. You are trying numerous things until you 517 00:36:13,960 --> 00:36:17,719 Speaker 1: find those that you enjoy, and then there will come 518 00:36:17,719 --> 00:36:23,239 Speaker 1: a time when you'll switch or not. But you're open 519 00:36:23,320 --> 00:36:29,799 Speaker 1: to that. Okay, I loved this article so good to 520 00:36:29,880 --> 00:36:34,399 Speaker 1: break down why people feel guilty why you beat yourself up, 521 00:36:34,880 --> 00:36:39,720 Speaker 1: why you think you failed. You're not becoming a different person, 522 00:36:39,760 --> 00:36:46,480 Speaker 1: You're finding out who you are. Thank you for listening. 523 00:36:47,640 --> 00:36:49,759 Speaker 1: If you want to reach out, Tom h fit is 524 00:36:49,800 --> 00:36:52,560 Speaker 1: Instagram and Twitter, you can direct message me Tom h Fit. 525 00:36:53,040 --> 00:36:54,960 Speaker 1: I apologize, may take me a little while to get 526 00:36:55,000 --> 00:36:57,400 Speaker 1: back to you, but I will always answer those questions 527 00:36:57,400 --> 00:37:00,719 Speaker 1: in a podcast as well, and and I just have 528 00:37:00,920 --> 00:37:03,680 Speaker 1: the best listeners. So thank you for reaching out. Love 529 00:37:03,719 --> 00:37:05,120 Speaker 1: to hear from you. You You can go to a Fitness 530 00:37:05,160 --> 00:37:07,439 Speaker 1: Disrupted dot com as well. Email me through the site 531 00:37:07,480 --> 00:37:10,759 Speaker 1: Fitness disrupted dot com. I've mentioned the book a bunch 532 00:37:10,760 --> 00:37:14,400 Speaker 1: of times, The micro Workout Plan, everything I'm talking about, 533 00:37:14,440 --> 00:37:19,960 Speaker 1: that's the most recent book. Stop beating yourself up. You 534 00:37:20,000 --> 00:37:24,520 Speaker 1: can flip the switch. Every single person has the capacity. 535 00:37:25,520 --> 00:37:29,080 Speaker 1: These are the articles that I have the most problem 536 00:37:29,120 --> 00:37:32,920 Speaker 1: with because it tells you you can't, that you don't, 537 00:37:33,840 --> 00:37:36,000 Speaker 1: and those are both wrong, that you can't do it 538 00:37:36,040 --> 00:37:39,399 Speaker 1: and that you don't have control. We all control three things, 539 00:37:39,400 --> 00:37:41,000 Speaker 1: how much we move, what we put into our mouth, 540 00:37:41,040 --> 00:37:45,480 Speaker 1: and our state of mind. They're all connected, and that's awesome. 541 00:37:46,440 --> 00:37:49,840 Speaker 1: I am Tom Holland. This is Fitness Disrupted. Believe in yourself. 542 00:37:53,920 --> 00:37:57,279 Speaker 1: Fitness Disrupted is a production of I heart Radio. For 543 00:37:57,360 --> 00:38:00,839 Speaker 1: more podcasts from my heart Radio, visit the heart Radio app, 544 00:38:01,040 --> 00:38:04,520 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.