1 00:00:00,280 --> 00:00:04,520 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:08,480 --> 00:00:13,520 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Four 3 00:00:13,680 --> 00:00:17,480 Speaker 1: things my most successful clients had in common. So if 4 00:00:17,480 --> 00:00:20,360 Speaker 1: you've listened to other podcasts of mine, you probably know 5 00:00:20,400 --> 00:00:24,000 Speaker 1: by now that I spent many years working in Jim's 6 00:00:24,079 --> 00:00:27,400 Speaker 1: as a personal trainer, group fitness instructor, went on to 7 00:00:27,840 --> 00:00:31,680 Speaker 1: and still do hold my own camps occasionally Nantucket. I've 8 00:00:31,720 --> 00:00:33,520 Speaker 1: been doing that for over twenty years. But I've worked 9 00:00:33,560 --> 00:00:36,040 Speaker 1: with so many people, probably thousands if you count the 10 00:00:36,080 --> 00:00:39,200 Speaker 1: camps and just the years and years of teaching classes 11 00:00:39,520 --> 00:00:42,280 Speaker 1: and working one on one with people. And there are 12 00:00:42,800 --> 00:00:47,680 Speaker 1: four traits, four characteristics. For again, I hesitate to say 13 00:00:47,840 --> 00:00:55,160 Speaker 1: simple but common, sensical and super powerful things characteristics that 14 00:00:55,560 --> 00:00:58,600 Speaker 1: they have been common and it's so important to me. 15 00:00:58,720 --> 00:01:01,680 Speaker 1: In this show, it's gonna be a shorter one, but 16 00:01:01,800 --> 00:01:03,640 Speaker 1: this is one of the most important shows. All my 17 00:01:03,640 --> 00:01:06,280 Speaker 1: shows are important. I'd like to think, but you gotta 18 00:01:06,319 --> 00:01:09,840 Speaker 1: start with what I'm gonna tell you here, and it's 19 00:01:09,840 --> 00:01:11,720 Speaker 1: not gonna You're not gonna go wow. I didn't think 20 00:01:11,720 --> 00:01:16,520 Speaker 1: of that, But I just want to emphasize how important 21 00:01:17,120 --> 00:01:20,360 Speaker 1: these four things are and how you have to start 22 00:01:21,040 --> 00:01:24,200 Speaker 1: with all four of these things, and actually if you don't, 23 00:01:24,440 --> 00:01:28,240 Speaker 1: if you don't you know, identify and follow all four, 24 00:01:28,680 --> 00:01:31,840 Speaker 1: you're gonna have a really tough time achieving your goals. 25 00:01:32,240 --> 00:01:35,240 Speaker 1: And this is it's so important that in my book 26 00:01:35,240 --> 00:01:37,839 Speaker 1: that's coming out in a little while, the Micro Workout Plan, 27 00:01:38,000 --> 00:01:42,520 Speaker 1: I devote entire chapters to these clients because what I 28 00:01:42,560 --> 00:01:45,559 Speaker 1: have found, you know, one of my first jobs once 29 00:01:45,600 --> 00:01:47,960 Speaker 1: I was you know, doing the training and getting outside 30 00:01:47,960 --> 00:01:50,160 Speaker 1: of that and started my company, Team Holland, I started 31 00:01:50,200 --> 00:01:53,120 Speaker 1: working for the magazines and contributing and going on photo shoots. 32 00:01:53,120 --> 00:01:55,000 Speaker 1: Back when there were magazines. I mean, it was such 33 00:01:55,040 --> 00:01:56,640 Speaker 1: a cool time. And it's kind of sad now that 34 00:01:56,680 --> 00:01:59,280 Speaker 1: they're gone, but their online, many of them, if they're 35 00:01:59,280 --> 00:02:01,760 Speaker 1: still around, But there used to be print editions, you know, 36 00:02:01,920 --> 00:02:04,800 Speaker 1: And I would say that, yes, like the workouts in 37 00:02:04,840 --> 00:02:08,480 Speaker 1: those fitness magazines were important, and the nutrition advice that 38 00:02:08,560 --> 00:02:13,440 Speaker 1: was important, and the mental training advice that was important too, 39 00:02:13,560 --> 00:02:16,040 Speaker 1: was all important. But I used to say and still 40 00:02:16,120 --> 00:02:20,160 Speaker 1: do that the most powerful page, if you're gonna pick 41 00:02:20,240 --> 00:02:24,680 Speaker 1: one out of those magazines, for me, was the success 42 00:02:24,680 --> 00:02:27,320 Speaker 1: story was the person who had done it and when 43 00:02:27,400 --> 00:02:31,040 Speaker 1: they told and gave their quote unquote secrets were which 44 00:02:31,080 --> 00:02:38,240 Speaker 1: were never secrets for sustained meaningful change. Those were the 45 00:02:38,440 --> 00:02:40,320 Speaker 1: things that I would say to clients. This is what 46 00:02:40,400 --> 00:02:43,040 Speaker 1: you need to do, and this is what you need 47 00:02:43,120 --> 00:02:47,040 Speaker 1: to follow, and these are the four things. So what 48 00:02:47,120 --> 00:02:50,000 Speaker 1: I'm gonna say to you and and all of myel 49 00:02:50,120 --> 00:02:54,519 Speaker 1: and unfortunately, so many people don't follow these four things 50 00:02:54,680 --> 00:02:57,600 Speaker 1: or believe them, and that is a huge part of 51 00:02:57,600 --> 00:02:59,480 Speaker 1: the issue with achieving your goals. All right, so let's 52 00:02:59,480 --> 00:03:02,160 Speaker 1: get right to it first and foremost. And these are 53 00:03:02,240 --> 00:03:04,679 Speaker 1: kind of in order of importance. They're all super important. 54 00:03:04,840 --> 00:03:06,919 Speaker 1: But number one, and I talked about this in the 55 00:03:06,919 --> 00:03:10,600 Speaker 1: book the micro work up, when they believed they had control. 56 00:03:10,919 --> 00:03:15,080 Speaker 1: They believed they had control. If you start this whole thing, 57 00:03:15,080 --> 00:03:16,600 Speaker 1: if you're listening to my show and you say listen 58 00:03:16,760 --> 00:03:19,639 Speaker 1: and I have time, I have really bad genetics and 59 00:03:19,760 --> 00:03:24,080 Speaker 1: you have those, I'm gonna call them excuses because they are. 60 00:03:24,720 --> 00:03:27,880 Speaker 1: We all have time. You make time, you find time. 61 00:03:28,400 --> 00:03:32,200 Speaker 1: Genetics don't play as big a role as people have thought, 62 00:03:32,360 --> 00:03:34,840 Speaker 1: and the research shows us that. So you have to 63 00:03:34,840 --> 00:03:37,960 Speaker 1: believe you have control. If you don't start from that, 64 00:03:38,160 --> 00:03:39,920 Speaker 1: then forget it. Why are you trying if you don't 65 00:03:39,960 --> 00:03:41,880 Speaker 1: believe you have control, and we do. And that's why 66 00:03:42,120 --> 00:03:46,120 Speaker 1: end every show with those three things that we have 67 00:03:46,200 --> 00:03:49,800 Speaker 1: control over. That's how important. That's what I've seen. That's 68 00:03:50,080 --> 00:03:54,080 Speaker 1: I get it. The sports psychology, you know, that's why 69 00:03:54,080 --> 00:03:59,640 Speaker 1: I went back for that specific education because you've gotta believe. 70 00:03:59,680 --> 00:04:02,160 Speaker 1: And that's why the motto of my companies believe in yourself. 71 00:04:02,880 --> 00:04:04,720 Speaker 1: You gotta believe in yourself, and then you gotta believe 72 00:04:04,880 --> 00:04:08,080 Speaker 1: that you have control. And that leads directly to number two. 73 00:04:08,320 --> 00:04:10,200 Speaker 1: You have first have to believe you you have the 74 00:04:10,240 --> 00:04:13,000 Speaker 1: power to make change, and then you have to believe 75 00:04:13,040 --> 00:04:16,000 Speaker 1: in the process. You have to believe in the process. Now, 76 00:04:16,160 --> 00:04:18,360 Speaker 1: a huge part of that I get it is you 77 00:04:18,400 --> 00:04:22,720 Speaker 1: have to believe that what I'm saying to you makes sense, matters, 78 00:04:22,920 --> 00:04:25,800 Speaker 1: is right. You have to trust me. And back when 79 00:04:25,839 --> 00:04:29,080 Speaker 1: I was coaching people one on one and for marathons 80 00:04:29,080 --> 00:04:31,880 Speaker 1: and races and so many different things, climbing mountains, everything 81 00:04:31,880 --> 00:04:34,680 Speaker 1: you could possibly imagine, first and foremost, they had to 82 00:04:34,680 --> 00:04:39,200 Speaker 1: trust me. And that's why, you know, I know people say, oh, 83 00:04:39,320 --> 00:04:41,279 Speaker 1: you're bragging on your show. I'm not. I'm giving you 84 00:04:41,320 --> 00:04:44,400 Speaker 1: my education so that you can trust me. That's the point. 85 00:04:44,480 --> 00:04:46,600 Speaker 1: I'm not selling products other than that book. You know. 86 00:04:46,640 --> 00:04:49,680 Speaker 1: I'm gonna sell books of course to help you as well. 87 00:04:50,160 --> 00:04:53,599 Speaker 1: I love writing and just another format. But that's why 88 00:04:53,640 --> 00:04:57,320 Speaker 1: I give you my background. Why are you trusting someone? 89 00:04:57,720 --> 00:05:01,919 Speaker 1: As I started this entire show, Oh, my kickoff show 90 00:05:02,360 --> 00:05:05,880 Speaker 1: was why are you trusting someone like a celebrity who 91 00:05:05,880 --> 00:05:08,400 Speaker 1: has no education or experience to tell you how to 92 00:05:08,480 --> 00:05:12,719 Speaker 1: achieve your goals? That's why you've gotta trust. And I 93 00:05:12,880 --> 00:05:16,839 Speaker 1: value that incredibly and I take that so seriously, and 94 00:05:16,839 --> 00:05:19,720 Speaker 1: that's why I'm studying every day. I also love it. 95 00:05:19,760 --> 00:05:22,240 Speaker 1: I love this business more than anything else. I would 96 00:05:22,240 --> 00:05:26,680 Speaker 1: be doing it regardless. But I realized that, especially when 97 00:05:26,720 --> 00:05:29,960 Speaker 1: I was designing marathon programs and triathlon programs, and I 98 00:05:29,960 --> 00:05:32,480 Speaker 1: realized that people were going to be devoting not only 99 00:05:32,839 --> 00:05:36,080 Speaker 1: a significant amount of money, but time, and I value 100 00:05:36,760 --> 00:05:39,200 Speaker 1: I value their time, so I wasn't gonna wait. And 101 00:05:39,200 --> 00:05:41,360 Speaker 1: then I don't want to get them hurt by the way, 102 00:05:41,480 --> 00:05:46,760 Speaker 1: so I value their investment of money. I totally valued 103 00:05:46,880 --> 00:05:49,200 Speaker 1: and appreciated their time, and I want them to do 104 00:05:49,279 --> 00:05:52,560 Speaker 1: any more than they had to. And then I darn 105 00:05:52,600 --> 00:05:55,479 Speaker 1: well didn't want to get them hurt. So you have 106 00:05:55,640 --> 00:05:58,800 Speaker 1: to trust the process. And part of trusting the process 107 00:05:59,080 --> 00:06:01,400 Speaker 1: is listening to the right a ble and that's why 108 00:06:01,440 --> 00:06:04,360 Speaker 1: I say that, you know, don't trust the wrong process 109 00:06:05,120 --> 00:06:07,040 Speaker 1: and those are fat diets and things like that. If 110 00:06:07,040 --> 00:06:10,040 Speaker 1: you trust that process, you're gonna have short term results. 111 00:06:10,320 --> 00:06:13,240 Speaker 1: But that process is flawed. So Number one, you gotta 112 00:06:13,240 --> 00:06:15,760 Speaker 1: believe you have control. Number Two, you gotta trust the process, 113 00:06:15,760 --> 00:06:18,279 Speaker 1: and a huge part of that is trusting the people 114 00:06:18,680 --> 00:06:21,880 Speaker 1: and the advice you are getting. And that is why 115 00:06:22,080 --> 00:06:25,960 Speaker 1: I try to the The only thing I have and 116 00:06:26,040 --> 00:06:30,359 Speaker 1: care about is my reputation, and that's why don't push products, 117 00:06:30,400 --> 00:06:31,920 Speaker 1: not one that I don't believe. And that's why I 118 00:06:31,960 --> 00:06:34,040 Speaker 1: will not have one person on this show that I 119 00:06:34,080 --> 00:06:37,000 Speaker 1: don't believe in. You are never going to say, wait 120 00:06:37,040 --> 00:06:38,880 Speaker 1: a minute, Tom had that person on. I know that 121 00:06:38,920 --> 00:06:42,000 Speaker 1: he's talked about X and now he had this person 122 00:06:42,040 --> 00:06:44,440 Speaker 1: talking about why that doesn't make sense. It will never happen. 123 00:06:45,120 --> 00:06:47,120 Speaker 1: And you know, I just had my Facebook memory came 124 00:06:47,200 --> 00:06:50,440 Speaker 1: up today and it was one of my first interviews 125 00:06:50,480 --> 00:06:53,640 Speaker 1: for one of my first videos. I have not changed 126 00:06:53,680 --> 00:06:55,919 Speaker 1: at all. Now, I've learned along the way, but my 127 00:06:56,000 --> 00:07:00,000 Speaker 1: philosophy and basic approach to this business has always been 128 00:07:00,000 --> 00:07:03,839 Speaker 1: and common sense science and a mixture of the two, 129 00:07:04,520 --> 00:07:08,760 Speaker 1: and the basics that work and excessive moderation always always 130 00:07:09,160 --> 00:07:11,440 Speaker 1: all right. I gotta believe you have control. You gotta 131 00:07:11,440 --> 00:07:16,120 Speaker 1: believe in the process. Number three, They showed up. So 132 00:07:16,440 --> 00:07:21,360 Speaker 1: cliche to talk about and so powerful. Success is showing up. 133 00:07:21,680 --> 00:07:24,600 Speaker 1: And when it comes to fitness, you got to on 134 00:07:24,640 --> 00:07:26,160 Speaker 1: the days you don't want to, those are the most 135 00:07:26,200 --> 00:07:28,480 Speaker 1: important days. And those days when the client would show up, 136 00:07:28,520 --> 00:07:31,720 Speaker 1: I'd say, this workout counts for like ten. You know, 137 00:07:31,720 --> 00:07:34,000 Speaker 1: when I used to go to the gym really frequently, 138 00:07:34,120 --> 00:07:36,920 Speaker 1: working out for myself on those days when no one 139 00:07:37,000 --> 00:07:39,520 Speaker 1: was there or very few people, those workouts, I know 140 00:07:39,800 --> 00:07:42,120 Speaker 1: were the ones that we're putting me a little bit ahead. 141 00:07:42,400 --> 00:07:44,280 Speaker 1: Those you know, when people say I don't understand why 142 00:07:44,280 --> 00:07:46,080 Speaker 1: I'm not getting the results you're getting, you're not you're 143 00:07:46,120 --> 00:07:49,320 Speaker 1: not showing up as much. Just show up. And that 144 00:07:49,400 --> 00:07:53,040 Speaker 1: doesn't mean you're gonna always give a hundred percent. You know, 145 00:07:53,080 --> 00:07:56,000 Speaker 1: I love the oh give a d You can only 146 00:07:56,040 --> 00:07:58,480 Speaker 1: give a percent and some days you can't. And you know, 147 00:07:58,560 --> 00:08:02,600 Speaker 1: giving a percent is it's showing up and giving thirty 148 00:08:03,040 --> 00:08:06,679 Speaker 1: that you wouldn't give or or seventy because that's more 149 00:08:07,120 --> 00:08:09,760 Speaker 1: than nothing. And when it comes to fitness, when you 150 00:08:09,800 --> 00:08:14,120 Speaker 1: don't show up, generally, that leads to additional behaviors that 151 00:08:14,160 --> 00:08:16,680 Speaker 1: are going to keep you from getting your results. All right, 152 00:08:17,080 --> 00:08:21,240 Speaker 1: show up, and that's why having a coach, investing in 153 00:08:21,240 --> 00:08:25,000 Speaker 1: a trainer, investing in a plan, putting money into something, 154 00:08:25,440 --> 00:08:29,760 Speaker 1: and being accountable is so powerful. All right, So you 155 00:08:29,760 --> 00:08:33,920 Speaker 1: gotta show up. Finally, number four, one of my first shows, 156 00:08:35,080 --> 00:08:39,080 Speaker 1: they gave it time. They didn't expect results right away, 157 00:08:39,520 --> 00:08:44,800 Speaker 1: they didn't expect results in a month. They gave it time. Now, 158 00:08:44,840 --> 00:08:48,079 Speaker 1: there are many other attributes that they have, and I've 159 00:08:48,080 --> 00:08:51,560 Speaker 1: talked about them in other shows indirectly, but these four 160 00:08:51,679 --> 00:08:54,400 Speaker 1: qualities you'll have to start with. All four of these. 161 00:08:55,360 --> 00:08:57,160 Speaker 1: You gotta believe you have control to make change in 162 00:08:57,200 --> 00:08:59,280 Speaker 1: your life. And then you have to trust the process 163 00:08:59,280 --> 00:09:01,679 Speaker 1: because that goes to time because you're not going to 164 00:09:01,760 --> 00:09:04,720 Speaker 1: see results right away. So if you don't trust the process, 165 00:09:04,720 --> 00:09:07,080 Speaker 1: and again that's why it's so important to have a 166 00:09:07,120 --> 00:09:11,319 Speaker 1: really good process, then time you go, oh, well I 167 00:09:11,360 --> 00:09:14,560 Speaker 1: haven't seen results right away, so I'm done. No, you 168 00:09:14,600 --> 00:09:17,160 Speaker 1: have to trust because you are not going to see 169 00:09:17,200 --> 00:09:19,600 Speaker 1: results right away, and you have to trust as I've 170 00:09:19,640 --> 00:09:22,720 Speaker 1: said that because you don't see it on the scale 171 00:09:22,720 --> 00:09:24,200 Speaker 1: and because you don't see it in the mirror doesn't 172 00:09:24,200 --> 00:09:27,800 Speaker 1: mean you aren't making major health changes positive. And then 173 00:09:27,840 --> 00:09:31,080 Speaker 1: you just have to show up frequency, excessive moderation. See 174 00:09:31,080 --> 00:09:33,000 Speaker 1: how this all comes home. Say, it's all tied in. 175 00:09:33,480 --> 00:09:36,480 Speaker 1: So what I love about this show. It's like it's 176 00:09:36,480 --> 00:09:39,160 Speaker 1: all connected and it all keeps coming back to itself 177 00:09:39,640 --> 00:09:42,760 Speaker 1: because it is connected in that way. There's no one show. 178 00:09:42,800 --> 00:09:45,000 Speaker 1: Oh is it cardio is its strength? Is it? It's 179 00:09:45,040 --> 00:09:51,280 Speaker 1: everything we're talking about here. Small changes done consistently. But 180 00:09:51,320 --> 00:09:53,320 Speaker 1: you've got to have those four things, and you're in 181 00:09:53,360 --> 00:09:58,480 Speaker 1: control of all four of those things. Believe in yourself. 182 00:09:59,160 --> 00:10:02,520 Speaker 1: Believe you can make change. Science says you can. It's 183 00:10:02,520 --> 00:10:05,400 Speaker 1: a huge part of the show. Science says you can. 184 00:10:06,040 --> 00:10:08,640 Speaker 1: You are not the victim of your genetics. You can 185 00:10:08,679 --> 00:10:12,800 Speaker 1: make change, huge change. Believe in the process, and believe 186 00:10:12,840 --> 00:10:18,840 Speaker 1: in yourself. Show up frequently and give it time. I 187 00:10:19,040 --> 00:10:23,400 Speaker 1: promise you, if you do those four things, you will 188 00:10:23,440 --> 00:10:27,319 Speaker 1: be as successful as my most successful clients. And they 189 00:10:27,360 --> 00:10:32,120 Speaker 1: were ridiculously all of them far exceeded what they came 190 00:10:32,160 --> 00:10:36,280 Speaker 1: to me for because they did those four things far 191 00:10:36,360 --> 00:10:38,600 Speaker 1: exceeded and one final thing that I didn't include. By 192 00:10:38,640 --> 00:10:40,120 Speaker 1: the way, you know what they all had in common. 193 00:10:40,120 --> 00:10:43,120 Speaker 1: They were not young. They were not and are not 194 00:10:43,200 --> 00:10:48,240 Speaker 1: young now. So if you think you're too old, not 195 00:10:48,360 --> 00:10:52,880 Speaker 1: a chance, not a chance, and science says so. All right, 196 00:10:52,920 --> 00:10:56,640 Speaker 1: So there you go. Believe you have control, believe in 197 00:10:56,640 --> 00:11:00,280 Speaker 1: the process, show up and give it time, and I 198 00:11:00,360 --> 00:11:03,800 Speaker 1: promise you will see not only results given enough time, 199 00:11:04,520 --> 00:11:08,880 Speaker 1: amazing results. Thank you for listening. I'm Tom Holland this 200 00:11:08,960 --> 00:11:11,440 Speaker 1: is Fitness Disrupted. If you have not rated the show, 201 00:11:11,679 --> 00:11:13,800 Speaker 1: we used to do so, and if you have, thank you. 202 00:11:14,240 --> 00:11:17,880 Speaker 1: My social media tom h fit is Twitter, tom h 203 00:11:17,880 --> 00:11:20,240 Speaker 1: fit is Instagram can reach out to me there. You 204 00:11:20,280 --> 00:11:23,360 Speaker 1: can also go to fitness disrupted dot com. Email me 205 00:11:23,440 --> 00:11:26,280 Speaker 1: right through their questions comments, let me know. Love to 206 00:11:26,320 --> 00:11:30,360 Speaker 1: hear from you. Please share this with family, friends and uh. 207 00:11:30,400 --> 00:11:32,760 Speaker 1: If you do so on social media, please use the 208 00:11:32,800 --> 00:11:37,840 Speaker 1: hashtag fitness disrupted. All right, so let's let's let's end 209 00:11:37,880 --> 00:11:41,000 Speaker 1: the show and it goes into everything we're talking about here. Right. 210 00:11:41,240 --> 00:11:46,840 Speaker 1: Number one, we can control three things, how much we move, 211 00:11:47,160 --> 00:11:50,840 Speaker 1: what we put into our mouths, and our attitude and 212 00:11:50,960 --> 00:11:55,520 Speaker 1: that's awesome and that can make incredible change in your life. 213 00:11:56,080 --> 00:11:58,240 Speaker 1: And you're in charge and you're in control, and no 214 00:11:58,280 --> 00:12:02,040 Speaker 1: one else controls those three things. Thank you for listening. 215 00:12:02,160 --> 00:12:06,439 Speaker 1: I am Tom Holland. This is Fitness Disrupted. Believe in yourself. 216 00:12:13,760 --> 00:12:17,320 Speaker 1: Fitness Disrupted is a production of I heart Radio. For 217 00:12:17,400 --> 00:12:20,240 Speaker 1: more podcasts from my heart Radio, visit the i heart 218 00:12:20,320 --> 00:12:23,720 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 219 00:12:23,760 --> 00:12:24,520 Speaker 1: favorite shows.