1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:09,360 --> 00:00:14,680 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Fit 3 00:00:14,800 --> 00:00:21,400 Speaker 1: tip focus on what you will do, not what you won't. Alright, 4 00:00:21,520 --> 00:00:26,640 Speaker 1: quick fit tip and this idea I love and came 5 00:00:26,680 --> 00:00:30,600 Speaker 1: to me from one of my producers, Kurt, who I 6 00:00:30,680 --> 00:00:33,400 Speaker 1: absolutely love working with. And one of the reasons I 7 00:00:33,440 --> 00:00:35,680 Speaker 1: love working with him, amongst many, is that we are 8 00:00:35,720 --> 00:00:39,360 Speaker 1: so aligned in our outlook on fitness and health and wellness. 9 00:00:39,520 --> 00:00:42,480 Speaker 1: He's a lot younger than I am. He's a cyclist, 10 00:00:42,840 --> 00:00:45,839 Speaker 1: but he's an awesome, awesome guy, and he shot me 11 00:00:45,840 --> 00:00:48,040 Speaker 1: an email and said, hey, you know what this idea? 12 00:00:48,200 --> 00:00:50,680 Speaker 1: What do you think for a quick fit tip? And 13 00:00:51,360 --> 00:00:54,920 Speaker 1: he's exactly right on the money with what I believe 14 00:00:54,960 --> 00:00:58,200 Speaker 1: in and what I think and no, you should do. 15 00:00:59,040 --> 00:01:02,120 Speaker 1: So this fit tip comes from Kurt. It's something I 16 00:01:02,120 --> 00:01:05,840 Speaker 1: have preached for many years, and it is perfect for 17 00:01:05,880 --> 00:01:08,200 Speaker 1: this time of year as I record this, coming right 18 00:01:08,280 --> 00:01:12,160 Speaker 1: up on the new year, goals being set, and this 19 00:01:12,240 --> 00:01:17,080 Speaker 1: is just everything. The Fitness Disrupted is about simplicity, science, 20 00:01:17,120 --> 00:01:24,600 Speaker 1: behavioral change. Things you can do, nothing complicated, not getting 21 00:01:24,760 --> 00:01:28,840 Speaker 1: too deep, but things that can actually be implemented and 22 00:01:28,959 --> 00:01:31,800 Speaker 1: absolutely change your life. Okay, here it is stop focusing 23 00:01:31,840 --> 00:01:34,600 Speaker 1: on what you can't do. So when we set goals, 24 00:01:34,680 --> 00:01:37,400 Speaker 1: or when many people set goals for themselves new Year's resolutions, 25 00:01:37,600 --> 00:01:40,440 Speaker 1: it's I'm not going to I'm going to stop eating cars, 26 00:01:40,560 --> 00:01:43,200 Speaker 1: I'm going to stop eating sugar, I'm going to stop 27 00:01:43,280 --> 00:01:46,520 Speaker 1: drinking wine. I'm going to you know, take something away, 28 00:01:46,880 --> 00:01:52,360 Speaker 1: and oftentimes it's something that you love, and that's horrible. 29 00:01:53,160 --> 00:01:56,880 Speaker 1: That's horrible, and it's unsustainable and it's unnecessary. If you've 30 00:01:56,920 --> 00:01:59,920 Speaker 1: listened to my shows, what do I preach excessive moderation 31 00:02:00,000 --> 00:02:05,120 Speaker 1: ship and so Kurt's idea and tip is so perfect, 32 00:02:05,800 --> 00:02:08,640 Speaker 1: and it's again, it's exactly the way I live. I 33 00:02:08,680 --> 00:02:11,440 Speaker 1: don't take things away. I still have my wine. As 34 00:02:11,480 --> 00:02:14,040 Speaker 1: I'm getting ready for my next Iron Man, I'm drinking much, 35 00:02:14,400 --> 00:02:17,840 Speaker 1: well not much less yet, but less. I'm drinking less. 36 00:02:18,480 --> 00:02:23,760 Speaker 1: But I don't cut things out. That's like, it's it's 37 00:02:23,880 --> 00:02:26,799 Speaker 1: not a fun thing to focus on to say I'm 38 00:02:26,800 --> 00:02:28,359 Speaker 1: gonna start the new year and I'm gonna take away 39 00:02:28,400 --> 00:02:31,680 Speaker 1: all these things that I get enjoyment from. You don't 40 00:02:32,160 --> 00:02:34,840 Speaker 1: have to do that. Now, there's certain things if you 41 00:02:34,880 --> 00:02:38,440 Speaker 1: want I can't think of any offhand that you can 42 00:02:38,440 --> 00:02:40,760 Speaker 1: cut out completely. But again I've done the shows. When 43 00:02:40,760 --> 00:02:42,760 Speaker 1: people say they're off sugar, no you're not. People say 44 00:02:42,760 --> 00:02:45,080 Speaker 1: they're off carbs, No you're not. What you mean is 45 00:02:45,160 --> 00:02:48,480 Speaker 1: you're off candy and desserts and things like that. But 46 00:02:48,520 --> 00:02:51,280 Speaker 1: there are carbs and sugar and just about everything. And yes, 47 00:02:51,320 --> 00:02:53,520 Speaker 1: you want to eat whole foods and get your sugar 48 00:02:53,639 --> 00:02:58,160 Speaker 1: and your carbs ideally from whole grains and natural forms 49 00:02:58,160 --> 00:03:00,639 Speaker 1: of sugar. But you don't need cut out, you don't 50 00:03:00,639 --> 00:03:04,640 Speaker 1: need to quit, and it shouldn't be punishment. And Kurt's point, 51 00:03:04,760 --> 00:03:09,360 Speaker 1: you took it one step further, which again totally believe 52 00:03:09,520 --> 00:03:12,680 Speaker 1: in and practice myself, is that when you change a 53 00:03:12,800 --> 00:03:15,959 Speaker 1: positive behavior, when you do something positive, in other words, 54 00:03:17,040 --> 00:03:20,440 Speaker 1: you pull back on the negative so you don't have 55 00:03:20,520 --> 00:03:22,400 Speaker 1: to cut them out. In other words, when you make 56 00:03:22,480 --> 00:03:27,880 Speaker 1: a positive health change, the number one being exercise, guess what, 57 00:03:28,440 --> 00:03:30,840 Speaker 1: and I've said this for years on this show and 58 00:03:31,200 --> 00:03:33,760 Speaker 1: in all my books and everything else, then you start 59 00:03:33,800 --> 00:03:35,440 Speaker 1: to feel better about yourself. You start to make better 60 00:03:35,480 --> 00:03:38,280 Speaker 1: food choices, you start to go to bed earlier, you 61 00:03:38,280 --> 00:03:40,640 Speaker 1: start to drink a little less when you're getting up 62 00:03:40,640 --> 00:03:42,720 Speaker 1: early in the morning to get a workout in the 63 00:03:42,800 --> 00:03:44,960 Speaker 1: night before you go maybe I'm not gonna have that 64 00:03:45,320 --> 00:03:47,680 Speaker 1: third glass of wine because i gotta get up for 65 00:03:47,760 --> 00:03:50,120 Speaker 1: a long run or a workout with a friend or whatever. 66 00:03:50,120 --> 00:03:54,440 Speaker 1: It is. Good behaviors lead to you pulling back on 67 00:03:54,520 --> 00:03:57,560 Speaker 1: those things that you may think you need to cut out, 68 00:03:58,240 --> 00:04:01,960 Speaker 1: but many you don't, and you can still enjoy. As 69 00:04:01,960 --> 00:04:08,240 Speaker 1: I've said before, when you change the positive behaviors, and 70 00:04:09,280 --> 00:04:12,360 Speaker 1: you know, I have to keep saying, exercises the you know, 71 00:04:12,640 --> 00:04:17,159 Speaker 1: gateway drug to everything else, to feeling good about yourself, 72 00:04:17,200 --> 00:04:19,799 Speaker 1: to making better choices in all aspects of your life. 73 00:04:21,920 --> 00:04:24,600 Speaker 1: You can start with the food, but it's easier to 74 00:04:24,640 --> 00:04:26,640 Speaker 1: start with the exercise, and you don't need to cut 75 00:04:26,640 --> 00:04:29,000 Speaker 1: out the food and all these diets and everything else 76 00:04:29,040 --> 00:04:32,080 Speaker 1: that people go on and torture themselves punishment. Your goals 77 00:04:32,080 --> 00:04:35,880 Speaker 1: should not be punishment. And I know Kurt would totally agree. 78 00:04:37,200 --> 00:04:40,560 Speaker 1: And you don't hear this enough, if at all, because 79 00:04:40,600 --> 00:04:43,240 Speaker 1: it's it's all about, you know, major changes being on 80 00:04:43,279 --> 00:04:46,479 Speaker 1: the pendulum. As I say in fitness, it's all or nothing. No, 81 00:04:46,600 --> 00:04:52,160 Speaker 1: it's not. It's in between its successive moderation. It's doing 82 00:04:52,160 --> 00:04:54,240 Speaker 1: a little bit of everything and enjoying those things that 83 00:04:54,279 --> 00:04:59,040 Speaker 1: you enjoy, but when you're healthier, you have less of them, 84 00:04:59,080 --> 00:05:02,320 Speaker 1: and you have them less frequently, but you still enjoy them. 85 00:05:02,360 --> 00:05:04,440 Speaker 1: And again, I'll go to red wine, I'll go to desserts, 86 00:05:05,560 --> 00:05:09,880 Speaker 1: and you feel better. So there it is. Thank you 87 00:05:09,960 --> 00:05:13,640 Speaker 1: Kurt for just a great idea for a great fit tip. 88 00:05:14,560 --> 00:05:16,920 Speaker 1: And depending on when you listen to, this works at 89 00:05:16,960 --> 00:05:20,000 Speaker 1: any time of year, but especially as I record this. 90 00:05:21,240 --> 00:05:23,760 Speaker 1: Focus on what you will do with your goals, not 91 00:05:23,839 --> 00:05:27,480 Speaker 1: what you are cutting out, not punishment, because what you 92 00:05:27,520 --> 00:05:31,320 Speaker 1: will do will lead to those changes in the right way, 93 00:05:31,800 --> 00:05:37,520 Speaker 1: in a sustainable way, and in one that doesn't punish you. 94 00:05:38,360 --> 00:05:40,080 Speaker 1: Thank you so much for listening. Again, if you have 95 00:05:40,200 --> 00:05:43,720 Speaker 1: not rated the show yet, please do so, subscribe, tell 96 00:05:43,760 --> 00:05:46,920 Speaker 1: your friends and reach out. Just did a listener mailback show, 97 00:05:46,920 --> 00:05:49,400 Speaker 1: the last one of the year, number five, and I've 98 00:05:49,400 --> 00:05:52,960 Speaker 1: gotten so many more questions that I love and will answer, 99 00:05:53,320 --> 00:05:56,159 Speaker 1: So don't hesitate to reach out Tom h Fit, Twitter 100 00:05:56,240 --> 00:05:58,799 Speaker 1: and Instagram, tom h Fit, you go right to fitness 101 00:05:58,839 --> 00:06:01,279 Speaker 1: Disruptive dot com only through the site there as well, 102 00:06:02,680 --> 00:06:06,080 Speaker 1: And again, thank you so much for listening. I have 103 00:06:06,240 --> 00:06:08,600 Speaker 1: one goal with the show and everything I do, and 104 00:06:08,600 --> 00:06:14,000 Speaker 1: it's to help you have your best life. Because we 105 00:06:14,040 --> 00:06:16,840 Speaker 1: control three things. I say it at the end of 106 00:06:16,880 --> 00:06:21,119 Speaker 1: every show because it is that important. Don't anyone take 107 00:06:21,200 --> 00:06:24,000 Speaker 1: these three things away from you. How much we move, 108 00:06:24,120 --> 00:06:28,120 Speaker 1: what we put into our mouths and our attitudes, and 109 00:06:28,160 --> 00:06:31,680 Speaker 1: when you change, how much you move, your attitude changes, 110 00:06:31,960 --> 00:06:34,719 Speaker 1: and what you put into your mouth change over time. 111 00:06:35,560 --> 00:06:38,080 Speaker 1: All right, thank you so much for listening. I am 112 00:06:38,120 --> 00:06:43,760 Speaker 1: Tom Holland, Exercise physiologists, certified sports nutritionist and lover of 113 00:06:44,040 --> 00:06:50,279 Speaker 1: everything fitness and wellness. Have an awesome day and believe 114 00:06:50,320 --> 00:06:58,560 Speaker 1: in yourself. Fitness Disrupted is a production of I Heart Radio. 115 00:06:59,120 --> 00:07:01,839 Speaker 1: For more podcast from my Heart Radio, visit the I 116 00:07:01,960 --> 00:07:05,440 Speaker 1: heart Radio app, Apple Podcasts, or wherever you listen to 117 00:07:05,480 --> 00:07:06,440 Speaker 1: your favorite shows.