1 00:00:00,800 --> 00:00:05,080 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,560 --> 00:00:15,120 Speaker 1: I am Tom Holland and this is Fitness Disrupted. So 3 00:00:15,160 --> 00:00:18,240 Speaker 1: back when I first started this show, I interviewed a 4 00:00:18,280 --> 00:00:21,000 Speaker 1: friend of mine who became a friend through the business. 5 00:00:21,200 --> 00:00:25,720 Speaker 1: We met many years ago, and I've interviewed him many 6 00:00:25,720 --> 00:00:31,040 Speaker 1: times because he is exactly what you need to hear about. 7 00:00:31,440 --> 00:00:37,000 Speaker 1: It is a success story unlike most because David lost 8 00:00:37,120 --> 00:00:40,040 Speaker 1: an insane amount of weight at a hundred and sixty 9 00:00:40,040 --> 00:00:43,520 Speaker 1: pounds and he kept it off for ten years, over 10 00:00:43,560 --> 00:00:47,760 Speaker 1: ten years. And back when I met him, he was, 11 00:00:48,280 --> 00:00:52,600 Speaker 1: you know, deep into his success and we became friends, 12 00:00:52,600 --> 00:00:55,160 Speaker 1: and I interviewed him and and again. He is one 13 00:00:55,200 --> 00:00:57,520 Speaker 1: of the first interviews I did on this show, So 14 00:00:57,720 --> 00:00:59,520 Speaker 1: if you want to go back, if you missed that one, 15 00:01:00,080 --> 00:01:04,600 Speaker 1: my first interview with David Garcia, super helpful. I interviewed 16 00:01:04,680 --> 00:01:07,600 Speaker 1: him for prior shows as well, different shows I had 17 00:01:07,640 --> 00:01:11,600 Speaker 1: before Fitness Disrupted, because that's what I bring to you. 18 00:01:11,680 --> 00:01:13,600 Speaker 1: I bring to you the science, I bring to you 19 00:01:13,920 --> 00:01:17,560 Speaker 1: my experience, and I bring to you success stories because 20 00:01:17,600 --> 00:01:21,479 Speaker 1: there's no greater way to learn how to achieve something 21 00:01:21,520 --> 00:01:23,600 Speaker 1: than from someone who has actually done it. Let me 22 00:01:23,640 --> 00:01:26,560 Speaker 1: say that again actually done it now, like so many 23 00:01:26,560 --> 00:01:28,800 Speaker 1: fitness people out there who were born with it when 24 00:01:28,800 --> 00:01:32,360 Speaker 1: it comes to genetics or sound like they know what 25 00:01:32,400 --> 00:01:35,160 Speaker 1: they're talking about, faking it to make it, and that 26 00:01:35,280 --> 00:01:39,200 Speaker 1: is unacceptable in an industry where it's about health and 27 00:01:39,280 --> 00:01:42,120 Speaker 1: wellness and you can actually really hurt people if you 28 00:01:42,120 --> 00:01:44,440 Speaker 1: don't know what you're doing. So a success story like 29 00:01:44,520 --> 00:01:49,200 Speaker 1: David's is so valuable on so many levels. But here's 30 00:01:49,240 --> 00:01:53,400 Speaker 1: the really interesting thing. David has an amazing blog, Keep 31 00:01:53,400 --> 00:01:57,400 Speaker 1: it Up with David, and he posted recently, really recently, 32 00:01:57,880 --> 00:02:02,400 Speaker 1: that he was struggling after ten years of losing an 33 00:02:02,440 --> 00:02:05,520 Speaker 1: incredible amount of weight and not only keeping it off 34 00:02:05,920 --> 00:02:10,480 Speaker 1: but becoming a competitive stair climber. So it affected him 35 00:02:10,600 --> 00:02:13,079 Speaker 1: positively in so many ways because I always talked about 36 00:02:13,080 --> 00:02:16,640 Speaker 1: how it's not just about weight. Yes, it's important to 37 00:02:16,760 --> 00:02:19,720 Speaker 1: lose weight and to be a healthy weight, but there's 38 00:02:19,720 --> 00:02:22,400 Speaker 1: so much more involved. But when I read that he 39 00:02:22,440 --> 00:02:26,320 Speaker 1: was struggling, I immediately contacted him and said, I need 40 00:02:26,360 --> 00:02:28,639 Speaker 1: you back on the show. I need you back on 41 00:02:28,680 --> 00:02:31,040 Speaker 1: the show. And at first I was worried he'd say 42 00:02:31,160 --> 00:02:35,200 Speaker 1: no because reading this blog post, he's not in a 43 00:02:35,240 --> 00:02:38,760 Speaker 1: great place, which is exactly why I needed him to 44 00:02:38,800 --> 00:02:41,600 Speaker 1: come back, because so many of you have reached out 45 00:02:41,639 --> 00:02:44,520 Speaker 1: to me. I've I've heard this for decades. You find 46 00:02:44,560 --> 00:02:48,960 Speaker 1: success and then you find your way back, falling into 47 00:02:48,960 --> 00:02:53,280 Speaker 1: those old habits. And so the question commonly is how 48 00:02:53,320 --> 00:02:56,600 Speaker 1: do I find that motivation again? How do I stay 49 00:02:56,639 --> 00:02:59,560 Speaker 1: on track? And that's why I did the show that 50 00:02:59,639 --> 00:03:02,960 Speaker 1: there is no perfect We're gonna talk about that. But 51 00:03:03,240 --> 00:03:05,360 Speaker 1: I needed to talk to David again because this is 52 00:03:05,360 --> 00:03:08,200 Speaker 1: going to be so helpful for so many of you. 53 00:03:09,080 --> 00:03:11,239 Speaker 1: And he he said, when I contacted him, he said, 54 00:03:11,280 --> 00:03:14,400 Speaker 1: what's the what's the show going to be about? I 55 00:03:14,440 --> 00:03:17,799 Speaker 1: want to prepare, And I said, I read your blog post. 56 00:03:17,840 --> 00:03:19,120 Speaker 1: That's all you need to know. I don't want you 57 00:03:19,160 --> 00:03:22,959 Speaker 1: to prepare. I want this to be an honest conversation 58 00:03:23,280 --> 00:03:26,200 Speaker 1: as if you were a client of mine back in 59 00:03:26,240 --> 00:03:28,760 Speaker 1: the day, and we're gonna talk about it. It's gonna 60 00:03:28,760 --> 00:03:35,480 Speaker 1: be honest. So after ten years of incredible success, he's struggling, 61 00:03:36,680 --> 00:03:40,400 Speaker 1: and we're gonna talk about how he gets back on track. 62 00:03:40,760 --> 00:03:43,600 Speaker 1: How you get back on track, or how you start. 63 00:03:43,680 --> 00:03:50,400 Speaker 1: It's all connected and there is no perfect quick break. 64 00:03:50,880 --> 00:03:54,800 Speaker 1: When we come back, my friend David Garcia. We'll be 65 00:03:54,880 --> 00:04:09,160 Speaker 1: right back and we are back, Yes, with my friend, 66 00:04:09,280 --> 00:04:12,840 Speaker 1: good friend, David Garcia. Now, I just told David I 67 00:04:12,920 --> 00:04:14,440 Speaker 1: didn't want to. You know, sometimes i'll do a little 68 00:04:14,440 --> 00:04:18,200 Speaker 1: pre interview, we'll talk right before we start recording the interview. 69 00:04:18,200 --> 00:04:19,720 Speaker 1: I told him I didn't want to, and he gave 70 00:04:19,720 --> 00:04:22,560 Speaker 1: me a look. But I want this, David, to be 71 00:04:23,200 --> 00:04:25,800 Speaker 1: as honest and raw. Not that it's not right, but 72 00:04:25,880 --> 00:04:29,400 Speaker 1: like this is this is a great It's such a 73 00:04:29,480 --> 00:04:31,680 Speaker 1: great topic and you are the perfect person to talk 74 00:04:31,680 --> 00:04:34,000 Speaker 1: about it. And I said during the intro, David, I 75 00:04:34,040 --> 00:04:37,640 Speaker 1: read your blog post and I was like instantaneous, I 76 00:04:37,720 --> 00:04:39,640 Speaker 1: need to talk to him, and I want to do 77 00:04:39,680 --> 00:04:42,200 Speaker 1: it on the show because you're gonna help so many people. 78 00:04:42,200 --> 00:04:43,640 Speaker 1: We're gonna talk about it and we're gonna go through 79 00:04:43,640 --> 00:04:45,680 Speaker 1: it right. So before we do that, because there are 80 00:04:45,720 --> 00:04:47,919 Speaker 1: definitely people who probably haven't listened to the show we 81 00:04:47,960 --> 00:04:50,120 Speaker 1: did at the start and you should, I'm gonna have 82 00:04:50,200 --> 00:04:53,320 Speaker 1: David just give his you know, elevator pitch. Incredible story. 83 00:04:53,360 --> 00:04:55,719 Speaker 1: I alluded to it in the intro. David, but tell 84 00:04:55,760 --> 00:04:57,640 Speaker 1: people you know your success and and then we'll get 85 00:04:57,640 --> 00:05:00,640 Speaker 1: to where we are now. Yeah, no problem, all great 86 00:05:00,680 --> 00:05:03,360 Speaker 1: to see you, Tom. I think it's been around a year. 87 00:05:03,760 --> 00:05:05,640 Speaker 1: This is true. Is this podcast a year old? You're 88 00:05:05,640 --> 00:05:08,279 Speaker 1: absolutely right. You were one of the first, as I said, Yeah, exactly, 89 00:05:08,360 --> 00:05:10,640 Speaker 1: that's nuts. But um, always good to see you and 90 00:05:10,640 --> 00:05:12,840 Speaker 1: talking with you. I love catching up with you and uh, 91 00:05:13,000 --> 00:05:17,080 Speaker 1: and it's an honor being back on this show. Yeah, 92 00:05:17,360 --> 00:05:19,440 Speaker 1: I listened to that first episode, but in a nutshell 93 00:05:19,640 --> 00:05:23,480 Speaker 1: or the earlier episode, I suppose, but in a nutshell. 94 00:05:23,720 --> 00:05:26,479 Speaker 1: I started in twenty ten to lose weight. I was 95 00:05:26,560 --> 00:05:28,400 Speaker 1: over four hundred pounds at the time, just over four 96 00:05:28,480 --> 00:05:32,080 Speaker 1: hundred pounds. I worked with an amazing mentor, Richard Simmons, 97 00:05:32,200 --> 00:05:36,520 Speaker 1: who helped me keep accountable and and uh, he helped 98 00:05:36,560 --> 00:05:38,680 Speaker 1: me accountable when I wasn't doing that for myself. And 99 00:05:38,680 --> 00:05:41,080 Speaker 1: and long story short, over about a year, I lost 100 00:05:41,839 --> 00:05:45,800 Speaker 1: a hundred and sixty pounds and I've kept it off, 101 00:05:46,000 --> 00:05:48,320 Speaker 1: most of it off ever since. It's been a decade. 102 00:05:49,520 --> 00:05:52,920 Speaker 1: And so fast forward ten years right to to today 103 00:05:53,400 --> 00:05:56,520 Speaker 1: and your recent blog post. You you've had some life changes, right, 104 00:05:56,520 --> 00:05:59,000 Speaker 1: You've moved, You've done a bunch of things. I toyed 105 00:05:59,040 --> 00:06:00,599 Speaker 1: with the idea of just reading at David, but I 106 00:06:00,600 --> 00:06:02,440 Speaker 1: think we'll just talk about your blog post. So the 107 00:06:02,560 --> 00:06:05,080 Speaker 1: gist if it was you're struggling right you're you're in 108 00:06:05,120 --> 00:06:06,919 Speaker 1: a new place and you're in a new time, and 109 00:06:06,920 --> 00:06:09,600 Speaker 1: and just tell people where you are right now. Yeah, 110 00:06:09,000 --> 00:06:14,839 Speaker 1: I'm definitely struggling. Um, and the blog post of time 111 00:06:14,920 --> 00:06:17,080 Speaker 1: is referring to that, you're referring to Tom Is at 112 00:06:17,160 --> 00:06:18,600 Speaker 1: keep it Up David dot com, so you can go 113 00:06:18,640 --> 00:06:20,880 Speaker 1: there and check it out for yourself. But um, that 114 00:06:20,920 --> 00:06:23,560 Speaker 1: blog I've had for ten years, I started in September 115 00:06:24,480 --> 00:06:26,560 Speaker 1: and I have on my calendar. I marked on my 116 00:06:26,600 --> 00:06:28,960 Speaker 1: calendar when my tenure anniversary was because I thought I'd 117 00:06:28,960 --> 00:06:31,039 Speaker 1: make a big deal of on my on my website. 118 00:06:31,040 --> 00:06:35,120 Speaker 1: It's certainly a really big milestone. Ten years of um 119 00:06:35,200 --> 00:06:38,680 Speaker 1: of sort of weight loss, success in maintenance, and ten 120 00:06:38,760 --> 00:06:42,480 Speaker 1: years of embracing a really healthy lifestyle is something that 121 00:06:42,600 --> 00:06:45,280 Speaker 1: I really want to celebrate because it's been a lot 122 00:06:45,279 --> 00:06:47,719 Speaker 1: of hard work and it's been a big focus of 123 00:06:47,760 --> 00:06:49,480 Speaker 1: my life. And at the and the on top of that, 124 00:06:49,680 --> 00:06:53,760 Speaker 1: ten years of sharing that publicly without any sort of veils, 125 00:06:53,760 --> 00:06:57,000 Speaker 1: without any sort of filters, um and being honest about 126 00:06:57,000 --> 00:06:58,679 Speaker 1: my journey, about the good times and the bad times, 127 00:06:58,720 --> 00:07:00,520 Speaker 1: I think that's also worth celebra writing. And so I 128 00:07:00,520 --> 00:07:02,240 Speaker 1: sort of a long time ago, I put that date 129 00:07:02,279 --> 00:07:07,279 Speaker 1: on my calendar. September is a tenure anniversary of the 130 00:07:07,320 --> 00:07:09,600 Speaker 1: blog and what it represents and all that it represents 131 00:07:09,600 --> 00:07:11,640 Speaker 1: in my life. And as that day got closer, I 132 00:07:11,680 --> 00:07:15,960 Speaker 1: realized I didn't really feel like celebrating, and it's um 133 00:07:16,000 --> 00:07:18,240 Speaker 1: and I felt really crummy about a lot of things. 134 00:07:18,240 --> 00:07:22,200 Speaker 1: And it's because over the past few months my weight 135 00:07:22,240 --> 00:07:24,880 Speaker 1: has been has been creeping upward. I feel like I've 136 00:07:24,960 --> 00:07:28,120 Speaker 1: lost control over things that I had such a such 137 00:07:28,120 --> 00:07:31,960 Speaker 1: a tight grip on previously, and for so long, I 138 00:07:32,000 --> 00:07:35,080 Speaker 1: feel like my momentum had slowed and reversed course and 139 00:07:35,160 --> 00:07:41,240 Speaker 1: I was um and I was just sort of none 140 00:07:41,280 --> 00:07:42,960 Speaker 1: of the wheels were clicking, none of the wheels were turning. 141 00:07:43,080 --> 00:07:45,480 Speaker 1: I mean, I mixed the metaphors here, but things weren't 142 00:07:45,480 --> 00:07:46,960 Speaker 1: clicking for me in a way that they were and 143 00:07:47,000 --> 00:07:50,000 Speaker 1: it was frustrating and it was and it's a difficult. 144 00:07:50,120 --> 00:07:53,960 Speaker 1: And so instead of putting together this celebratory ra Ra 145 00:07:54,200 --> 00:07:56,640 Speaker 1: blog post, I decided that I needed to be honest 146 00:07:56,640 --> 00:07:59,640 Speaker 1: with myself and I needed to um, I need to pivot. 147 00:07:59,640 --> 00:08:01,520 Speaker 1: I needed to make a change. It needs to make 148 00:08:01,560 --> 00:08:03,760 Speaker 1: a bunch of changes actually, and so that's what that 149 00:08:03,800 --> 00:08:05,360 Speaker 1: blog post is, and we can sort of go through 150 00:08:05,400 --> 00:08:10,000 Speaker 1: them one by one. I imagine that's what you have planned. No, 151 00:08:10,240 --> 00:08:12,160 Speaker 1: not planning anything, and I'm not waiting. I'm gonna take 152 00:08:12,160 --> 00:08:18,080 Speaker 1: you off script, is my goal. Yeah. Um, but yeah, Tom, 153 00:08:18,120 --> 00:08:20,200 Speaker 1: you mentioned that there have been changes in my life. 154 00:08:20,200 --> 00:08:22,400 Speaker 1: And I bought a house and I moved a couple 155 00:08:22,400 --> 00:08:25,000 Speaker 1: of months ago. I got a promotion at work, into 156 00:08:25,080 --> 00:08:27,480 Speaker 1: a into a new team, into a new role. That's 157 00:08:27,600 --> 00:08:30,360 Speaker 1: been very you know, interesting and challenging and all the 158 00:08:30,400 --> 00:08:34,200 Speaker 1: wonderful things that a promotion provides, but most certainly change. 159 00:08:34,720 --> 00:08:40,320 Speaker 1: I think that I've been suffering. Uh, suffering is the 160 00:08:40,320 --> 00:08:43,400 Speaker 1: wrong word, but I've I've been challenged by our current 161 00:08:43,400 --> 00:08:47,559 Speaker 1: conditions because it's been I've been very, very race focused 162 00:08:47,600 --> 00:08:50,720 Speaker 1: for the past number of years, six seven years, and 163 00:08:50,760 --> 00:08:53,360 Speaker 1: now I'm in a position where the races that I 164 00:08:53,400 --> 00:08:55,280 Speaker 1: like to do, which we talked about last time, racing 165 00:08:55,320 --> 00:08:57,840 Speaker 1: up stairwells and skyscrapers, they're just not happening. It's not 166 00:08:57,960 --> 00:09:01,360 Speaker 1: something that can be done in a pandemic. And um, 167 00:09:01,440 --> 00:09:05,920 Speaker 1: and so that has had an impact on my on 168 00:09:06,040 --> 00:09:08,319 Speaker 1: my health because I really look forward to those races 169 00:09:08,360 --> 00:09:10,040 Speaker 1: that keep me on track, They keep me in check, 170 00:09:10,080 --> 00:09:12,360 Speaker 1: they keep me focused, they keep me working towards something, 171 00:09:12,920 --> 00:09:15,040 Speaker 1: and I don't really have that to the point that 172 00:09:15,080 --> 00:09:18,520 Speaker 1: I could a year ago, or even in January February 173 00:09:18,600 --> 00:09:20,560 Speaker 1: of this year, when I had multiple races that I 174 00:09:20,800 --> 00:09:24,880 Speaker 1: that I competed in. So um so, yeah, things have 175 00:09:25,000 --> 00:09:29,000 Speaker 1: changed and I and I haven't changed. I've struggled to 176 00:09:29,080 --> 00:09:30,680 Speaker 1: change with it or to evolve with it in a 177 00:09:30,720 --> 00:09:35,280 Speaker 1: way that is beneficial to my health. And now I'm 178 00:09:35,280 --> 00:09:36,480 Speaker 1: in a place where I don't want to be and 179 00:09:36,520 --> 00:09:39,120 Speaker 1: I need to muscle myself back into a place where 180 00:09:39,280 --> 00:09:41,560 Speaker 1: I want to be again. And thank you first of 181 00:09:41,559 --> 00:09:43,960 Speaker 1: all for sharing. Like you said, you are the rarity 182 00:09:43,960 --> 00:09:47,160 Speaker 1: in so many different ways, but the ability and willingness 183 00:09:47,160 --> 00:09:50,199 Speaker 1: to be so honest is everything. Like I almost expect 184 00:09:50,240 --> 00:09:51,760 Speaker 1: you to David, to say like I'm not ready to 185 00:09:51,800 --> 00:09:53,360 Speaker 1: talk about this or I don't want to talk about 186 00:09:53,360 --> 00:09:55,320 Speaker 1: this right now, I'm not, you know, And so thank 187 00:09:55,360 --> 00:09:57,880 Speaker 1: you for that. And just so you know, as someone 188 00:09:57,920 --> 00:09:59,800 Speaker 1: who's been friends with you for such a long time, now, 189 00:10:00,200 --> 00:10:02,640 Speaker 1: when I read that post, I thought, it's the difference 190 00:10:02,679 --> 00:10:04,840 Speaker 1: between being right in it and then you know, being 191 00:10:04,840 --> 00:10:07,480 Speaker 1: someone like a coach outside it. I was like, holy cow, 192 00:10:07,520 --> 00:10:11,040 Speaker 1: ten years you did it for ten years, right, So 193 00:10:11,160 --> 00:10:13,440 Speaker 1: you frame it in like that you don't feel great 194 00:10:13,440 --> 00:10:16,360 Speaker 1: because you're not exactly where you want to be. But 195 00:10:16,440 --> 00:10:19,560 Speaker 1: I look at it like, and from an exercise physiology standpoint, David, 196 00:10:19,679 --> 00:10:22,800 Speaker 1: you had ten years of amazingly healthy living, right. So 197 00:10:23,160 --> 00:10:24,800 Speaker 1: I have to say that to you right off the bat, 198 00:10:24,840 --> 00:10:27,160 Speaker 1: and I don't I don't know if you kind of 199 00:10:27,240 --> 00:10:29,679 Speaker 1: know that, but don't kind of you know, obviously you're 200 00:10:29,679 --> 00:10:31,720 Speaker 1: not feeling it the way I feel it for you, 201 00:10:32,080 --> 00:10:34,240 Speaker 1: and that's an incredible thing. So I just want to 202 00:10:34,280 --> 00:10:37,640 Speaker 1: say that to you as an outsider like you maybe 203 00:10:38,080 --> 00:10:39,640 Speaker 1: not exactly where you want to be. And I just 204 00:10:39,679 --> 00:10:42,480 Speaker 1: did a show recently on not being perfect like you 205 00:10:42,720 --> 00:10:45,480 Speaker 1: did an incredible ten years, right that that's that's a 206 00:10:45,520 --> 00:10:50,240 Speaker 1: decade of living healthy and running ups there. So yeah, 207 00:10:50,400 --> 00:10:51,920 Speaker 1: we all have And and by the way, you can 208 00:10:51,960 --> 00:10:56,280 Speaker 1: say suffering, you could be suffering, right, That's okay. I'm 209 00:10:56,320 --> 00:10:58,200 Speaker 1: the last person that ever wants to admit I'm suffering 210 00:10:58,280 --> 00:11:01,680 Speaker 1: is an endurance athlete. But but does that surprise you 211 00:11:01,720 --> 00:11:03,800 Speaker 1: for me to say that to you like it's ten 212 00:11:03,880 --> 00:11:06,200 Speaker 1: years David that you killed it. I appreciate that, and 213 00:11:06,240 --> 00:11:08,520 Speaker 1: I and you're not the only one that's that's shared 214 00:11:08,559 --> 00:11:11,360 Speaker 1: that sentiment and I and I certainly do think that often. 215 00:11:11,400 --> 00:11:15,400 Speaker 1: But it's it's, uh, I know that part of my 216 00:11:15,400 --> 00:11:17,319 Speaker 1: issue is mindset, and I know that part of it 217 00:11:17,400 --> 00:11:20,720 Speaker 1: is um I think I say in that post, you know, 218 00:11:20,880 --> 00:11:23,839 Speaker 1: I I fixate on a bad choice, on one bad choice, 219 00:11:23,960 --> 00:11:27,480 Speaker 1: rather than the ten or fifteen excellent choices that I'm 220 00:11:27,520 --> 00:11:29,880 Speaker 1: making any given day. It's it's something that I need 221 00:11:29,880 --> 00:11:32,440 Speaker 1: to work on, and I it certainly doesn't hurt to 222 00:11:32,480 --> 00:11:34,400 Speaker 1: hear it again. And so I appreciate you for sharing that, 223 00:11:34,520 --> 00:11:38,600 Speaker 1: and yeah, it's something that I'm working on. Yeah, for sure. 224 00:11:38,800 --> 00:11:41,640 Speaker 1: It's amazing to me, right because that's the show I 225 00:11:41,679 --> 00:11:44,320 Speaker 1: just did about not being perfect, and I listen't you know, 226 00:11:44,440 --> 00:11:47,720 Speaker 1: we all have different struggles, but part of that show, David, 227 00:11:47,800 --> 00:11:49,880 Speaker 1: was I was that person too when I was doing 228 00:11:49,880 --> 00:11:52,080 Speaker 1: the natural bodybuilding, when I wanted to be perfect, when 229 00:11:52,360 --> 00:11:54,960 Speaker 1: that was actually the goal of it, right, was distilled water, 230 00:11:55,080 --> 00:11:57,400 Speaker 1: not regular water. But you would have that one meal 231 00:11:57,679 --> 00:12:00,920 Speaker 1: or that one you know, candy bar, and then you 232 00:12:00,920 --> 00:12:03,520 Speaker 1: would throw. I would throw the whole day away to go, Okay, 233 00:12:03,520 --> 00:12:05,720 Speaker 1: I'm gonna start again tomorrow, because the whole day is ruined. 234 00:12:05,720 --> 00:12:07,480 Speaker 1: And what you and I both learned, because you wouldn't 235 00:12:07,480 --> 00:12:09,960 Speaker 1: have been successful for ten years, is that you don't 236 00:12:10,000 --> 00:12:11,600 Speaker 1: throw the whole day away. So what you're saying is 237 00:12:11,640 --> 00:12:15,439 Speaker 1: you still are struggling with that beating yourself up for 238 00:12:15,480 --> 00:12:19,640 Speaker 1: that one slip, for that one bad choice. Yeah, and 239 00:12:19,679 --> 00:12:24,440 Speaker 1: I and and you're right. It it's so easy to 240 00:12:24,800 --> 00:12:27,640 Speaker 1: like open those floodgates and say, Okay, well you know 241 00:12:27,720 --> 00:12:30,880 Speaker 1: I I made a bad decision at four pm, so 242 00:12:31,520 --> 00:12:33,199 Speaker 1: what the hell does the rest of the day matter? 243 00:12:34,040 --> 00:12:38,480 Speaker 1: And um, and I have found myself falling and you know, 244 00:12:38,559 --> 00:12:40,720 Speaker 1: falling down that rabbit hole and just following it up 245 00:12:40,760 --> 00:12:43,960 Speaker 1: with with bad decision over bad decision. So it's it's 246 00:12:44,440 --> 00:12:49,200 Speaker 1: putting those things in practice is equally as difficult, you know. 247 00:12:49,240 --> 00:12:51,840 Speaker 1: It's recognize them as one thing, putting them into practices 248 00:12:51,880 --> 00:12:55,360 Speaker 1: an other thing. And so for for me, it's I 249 00:12:55,679 --> 00:12:58,200 Speaker 1: leaned back to to sort of my basics, and my 250 00:12:58,240 --> 00:13:00,599 Speaker 1: basics are that I want to find something. How I 251 00:13:00,640 --> 00:13:02,240 Speaker 1: got started on this to begin with ten years ago, 252 00:13:02,280 --> 00:13:03,600 Speaker 1: was I want to find something that I can do 253 00:13:04,040 --> 00:13:06,199 Speaker 1: better tomorrow that makes me a little bit healthier tomorrow 254 00:13:06,240 --> 00:13:08,360 Speaker 1: that I'm not doing today, and I need to do 255 00:13:08,400 --> 00:13:10,320 Speaker 1: that every single day, and then once that sort of 256 00:13:10,320 --> 00:13:14,240 Speaker 1: becomes habit, then I can incorporate a second thing and um, 257 00:13:14,280 --> 00:13:16,079 Speaker 1: and there's just sort of and that's how you build momentum. 258 00:13:16,080 --> 00:13:18,000 Speaker 1: It's not gonna it's not gonna find you. You need 259 00:13:18,040 --> 00:13:22,240 Speaker 1: to go find it and um. And so in this 260 00:13:22,280 --> 00:13:25,000 Speaker 1: case right now, I appreciate you saying it's it's how 261 00:13:25,000 --> 00:13:27,120 Speaker 1: how great it is that I'm sharing all this so honestly, 262 00:13:27,160 --> 00:13:28,720 Speaker 1: but I didn't share it, And so I had figured 263 00:13:28,720 --> 00:13:32,319 Speaker 1: out a plan because I don't really want to wallow 264 00:13:32,400 --> 00:13:36,160 Speaker 1: in misery and I don't really wanna It's not about 265 00:13:36,160 --> 00:13:37,800 Speaker 1: having a pity party. I don't want to share all 266 00:13:37,840 --> 00:13:40,800 Speaker 1: this struggling without having a way out of it. And 267 00:13:40,880 --> 00:13:46,000 Speaker 1: so that was important to me, um, being honest, sharing 268 00:13:46,040 --> 00:13:50,720 Speaker 1: where I'm at, and also identifying that I've identified those, 269 00:13:51,000 --> 00:13:53,240 Speaker 1: you know, some things that I can do. Um. And 270 00:13:53,320 --> 00:13:55,360 Speaker 1: for me, it was I needed to do a better 271 00:13:55,440 --> 00:13:58,240 Speaker 1: job of tracking my progress. And there's a couple of 272 00:13:58,280 --> 00:13:59,880 Speaker 1: ways that I do that I know you're familiar with 273 00:13:59,880 --> 00:14:02,520 Speaker 1: that I I literally have a chart on my wall 274 00:14:02,559 --> 00:14:05,160 Speaker 1: that I made with graph paper and um and like 275 00:14:05,200 --> 00:14:08,920 Speaker 1: painters tape and a marker and I and I literally 276 00:14:08,920 --> 00:14:10,480 Speaker 1: have a chart of my weight loss. It goes back 277 00:14:10,480 --> 00:14:13,480 Speaker 1: ten years. It's about five pages long. It stretches, you know, 278 00:14:13,679 --> 00:14:16,720 Speaker 1: four ft down my wall on like five or six 279 00:14:16,720 --> 00:14:19,080 Speaker 1: different pieces of graph paper. And I moved a few 280 00:14:19,080 --> 00:14:21,200 Speaker 1: months ago, and I never hung it up. And you know, 281 00:14:21,280 --> 00:14:24,640 Speaker 1: part of it at the beginning is just it just 282 00:14:24,640 --> 00:14:26,320 Speaker 1: slips through the cracks because I had a thousand things 283 00:14:26,360 --> 00:14:28,880 Speaker 1: to unpack and you know, and home improvement projects that 284 00:14:28,920 --> 00:14:31,240 Speaker 1: I prioritized and stuff like that. And then a couple 285 00:14:31,280 --> 00:14:34,040 Speaker 1: of weeks ago, I realized it's it's not there, and 286 00:14:34,080 --> 00:14:36,520 Speaker 1: I'm and I'm suffering because of it. I'm I'm struggling 287 00:14:36,520 --> 00:14:38,320 Speaker 1: because of it. Something I used to look at every 288 00:14:38,360 --> 00:14:40,440 Speaker 1: single day. It's a visual reminder of what I've done 289 00:14:40,440 --> 00:14:43,280 Speaker 1: and what I've accomplished. And without that visual reminder, I'm 290 00:14:43,400 --> 00:14:46,160 Speaker 1: I'm sure I'm making decisions that I might not otherwise 291 00:14:46,160 --> 00:14:49,560 Speaker 1: have made. So over the weekend that chart went up. 292 00:14:49,880 --> 00:14:52,720 Speaker 1: It's now where I see it every single day. I 293 00:14:52,800 --> 00:14:55,320 Speaker 1: keep a calendar. Also, I'm very old school and very 294 00:14:55,320 --> 00:14:57,520 Speaker 1: analog with all this stuff. I if I can do 295 00:14:57,560 --> 00:14:59,280 Speaker 1: something with a pen and paper, I'll do it over 296 00:14:59,720 --> 00:15:01,560 Speaker 1: you know, some sort of technology. But I literally have 297 00:15:01,600 --> 00:15:04,000 Speaker 1: a calendar, a monthly planner, where every day I write 298 00:15:04,000 --> 00:15:06,120 Speaker 1: down the workout after I complete it. I want to 299 00:15:06,120 --> 00:15:07,920 Speaker 1: know what I've done, and it helps me plan because 300 00:15:07,920 --> 00:15:12,000 Speaker 1: I don't like to repeat anything two days in a row. So, UM, 301 00:15:12,040 --> 00:15:14,320 Speaker 1: so I finished my workout, whether it's cardio, or whether 302 00:15:14,360 --> 00:15:16,960 Speaker 1: it's strength training, or whether it's a hike with my 303 00:15:17,000 --> 00:15:19,120 Speaker 1: dog or whatever it is. I write it down, and 304 00:15:19,160 --> 00:15:20,480 Speaker 1: then at the end of the month, I go through 305 00:15:20,520 --> 00:15:24,520 Speaker 1: and I calculate, UM, I worked out five days this month. 306 00:15:24,800 --> 00:15:27,840 Speaker 1: My goal is six workouts a week and then one 307 00:15:27,880 --> 00:15:30,240 Speaker 1: rest day. So I track all that. On the end 308 00:15:30,240 --> 00:15:31,800 Speaker 1: of the month, I see if I've hit that goal 309 00:15:31,840 --> 00:15:34,080 Speaker 1: of of six workouts every week. If I hit that 310 00:15:34,120 --> 00:15:39,000 Speaker 1: goal of um, I'm sorry. I also log every mile 311 00:15:39,080 --> 00:15:41,680 Speaker 1: that I accomplished, whether it's running or whether it's on 312 00:15:41,760 --> 00:15:44,400 Speaker 1: a cardio machine that tracks distance like a bike or something, 313 00:15:44,520 --> 00:15:46,560 Speaker 1: or whether it's I'm a hike with my dog. I 314 00:15:46,600 --> 00:15:48,080 Speaker 1: take all those miles and I add them up, and 315 00:15:48,120 --> 00:15:52,560 Speaker 1: I have a running total where I have sixty five thousand, hundred, 316 00:15:52,600 --> 00:15:55,560 Speaker 1: six hundred miles sort of logged at this point over 317 00:15:55,600 --> 00:15:58,960 Speaker 1: the course of six or seven years, and I hadn't 318 00:15:59,000 --> 00:16:00,920 Speaker 1: and I hadn't done that. I hadn't updated that in 319 00:16:01,320 --> 00:16:06,120 Speaker 1: since May. So, like things with things that were a mainstay, 320 00:16:06,160 --> 00:16:09,680 Speaker 1: things that were tent poles in my own personal program 321 00:16:09,720 --> 00:16:14,080 Speaker 1: that I developed over ten years, we're starting to to um. 322 00:16:14,120 --> 00:16:16,480 Speaker 1: I was starting to slack on them. And so over 323 00:16:16,520 --> 00:16:18,800 Speaker 1: the weekend again I went through, I have all that 324 00:16:18,920 --> 00:16:21,160 Speaker 1: data from the past four months, three months or whatever 325 00:16:21,200 --> 00:16:23,240 Speaker 1: it was, and I went through and like bust out 326 00:16:23,240 --> 00:16:26,000 Speaker 1: my calculator and I started crunching numbers and and that's 327 00:16:26,000 --> 00:16:28,240 Speaker 1: the stuff that I love, and that's the that's where 328 00:16:28,360 --> 00:16:31,120 Speaker 1: like my sort of my my nerd light shines through 329 00:16:31,520 --> 00:16:34,320 Speaker 1: because I love crunching those numbers and I'd love creating 330 00:16:34,320 --> 00:16:37,280 Speaker 1: that data and looking back and celebrating that success. And 331 00:16:37,680 --> 00:16:41,760 Speaker 1: if I'm not celebrating that success, then um, then I'm 332 00:16:41,760 --> 00:16:43,880 Speaker 1: not inspired to keep going. And I think that I 333 00:16:43,880 --> 00:16:46,880 Speaker 1: saw the results of that lack of inspiration because I 334 00:16:46,920 --> 00:16:49,720 Speaker 1: wasn't making the best choices that I could. And then 335 00:16:50,360 --> 00:16:54,840 Speaker 1: completely coincidentally, at my my company started a thirty days 336 00:16:54,840 --> 00:16:58,520 Speaker 1: of Wellness Challenge and and basically there's were those of 337 00:16:58,560 --> 00:17:00,760 Speaker 1: us that are participating our challenged day to do something. 338 00:17:00,800 --> 00:17:04,159 Speaker 1: Sometimes it's food based or movement based or mindset based. 339 00:17:04,400 --> 00:17:06,280 Speaker 1: Every day there's a challenge and you earn points by 340 00:17:06,280 --> 00:17:09,119 Speaker 1: completing them and it's a contest and the very and 341 00:17:09,200 --> 00:17:11,639 Speaker 1: the day one day one of thirty days of wellness, 342 00:17:11,680 --> 00:17:13,960 Speaker 1: and the challenge was to set goals. And there were 343 00:17:13,960 --> 00:17:16,119 Speaker 1: three goals that I had to set. One to be 344 00:17:16,160 --> 00:17:19,240 Speaker 1: accomplished within thirty days, wanted to be accomplished within six months, 345 00:17:19,240 --> 00:17:21,760 Speaker 1: and want to be accomplished within one year. And I 346 00:17:21,800 --> 00:17:24,199 Speaker 1: realized at that moment that it's been a it's been 347 00:17:24,200 --> 00:17:27,320 Speaker 1: a while years since I've had a healthy fitness related 348 00:17:27,320 --> 00:17:30,000 Speaker 1: goal apart from the general goal of being as healthy 349 00:17:30,040 --> 00:17:32,240 Speaker 1: as I can and keeping the weight off, which is 350 00:17:32,280 --> 00:17:34,080 Speaker 1: actually certainly a big enough goal as it is, but 351 00:17:34,119 --> 00:17:38,040 Speaker 1: it's not something that necessarily drives you to take individual, specific, 352 00:17:38,400 --> 00:17:42,199 Speaker 1: timely realistic actions on a daily basis. So now I 353 00:17:42,320 --> 00:17:46,280 Speaker 1: have three goals that I'm working towards. Uh And in 354 00:17:46,320 --> 00:17:48,879 Speaker 1: the first thirty days, which I'm now fifteen days in, 355 00:17:49,240 --> 00:17:52,640 Speaker 1: I wanted to accomplish five stair workouts because I haven't 356 00:17:52,680 --> 00:17:55,000 Speaker 1: been on stairs since February, and with the lack of races, 357 00:17:55,359 --> 00:17:58,119 Speaker 1: I've sort of left training on them slide. And regardless 358 00:17:58,160 --> 00:17:59,960 Speaker 1: of whether or not I have a stair based coming 359 00:18:00,080 --> 00:18:03,719 Speaker 1: upstairs are such an incredible way to exercise with so 360 00:18:03,760 --> 00:18:06,520 Speaker 1: many health benefits, and so I wanted to get back 361 00:18:06,520 --> 00:18:09,880 Speaker 1: into that. So I have two of my five under 362 00:18:09,880 --> 00:18:12,560 Speaker 1: my belt. The third workout this month on stairs is 363 00:18:12,560 --> 00:18:14,760 Speaker 1: going to happen in about an hour and a half 364 00:18:14,800 --> 00:18:18,880 Speaker 1: when I when I make it to the gym. Um 365 00:18:18,960 --> 00:18:20,800 Speaker 1: that one will be on a StairMaster. The first two 366 00:18:20,800 --> 00:18:24,560 Speaker 1: I went to my local high school and they have 367 00:18:25,080 --> 00:18:28,359 Speaker 1: uh you know, a high school football stadium with good 368 00:18:28,359 --> 00:18:30,880 Speaker 1: sized bleachers with aisles that have forty steps, a couple 369 00:18:30,880 --> 00:18:33,680 Speaker 1: of ales and fifty two. So I my first two 370 00:18:33,720 --> 00:18:36,480 Speaker 1: workouts towards that goal were was there on those on 371 00:18:36,600 --> 00:18:40,040 Speaker 1: those um on those bleachers. And so I have my 372 00:18:40,080 --> 00:18:42,639 Speaker 1: thirty day goal, my my six month goal is to 373 00:18:42,680 --> 00:18:45,280 Speaker 1: get back into racing. It's a lot harder now there 374 00:18:45,280 --> 00:18:47,480 Speaker 1: are fewer races. I'm gonna have to lean on five 375 00:18:47,560 --> 00:18:49,800 Speaker 1: ks and ten ks, which I've done plenty of in 376 00:18:49,840 --> 00:18:53,560 Speaker 1: my life. I don't um, I don't I prefer stair races, 377 00:18:53,680 --> 00:18:57,320 Speaker 1: but that's sort of less of an option. So finding 378 00:18:57,320 --> 00:18:58,840 Speaker 1: five ks and ten ks, I want to sign up 379 00:18:58,920 --> 00:19:01,560 Speaker 1: for UH five in the next six months. I don't 380 00:19:01,560 --> 00:19:03,600 Speaker 1: need to complete all five in the next six months, 381 00:19:03,600 --> 00:19:06,880 Speaker 1: and that's simply because winter is coming and that there 382 00:19:06,920 --> 00:19:09,760 Speaker 1: may be less options for actual races, you know, So 383 00:19:09,880 --> 00:19:11,520 Speaker 1: if I sign up for them, even if they happen 384 00:19:11,560 --> 00:19:13,320 Speaker 1: in the spring, having them on the calendar is the 385 00:19:13,359 --> 00:19:16,600 Speaker 1: point because then I stay focused that I'm working towards something, 386 00:19:16,600 --> 00:19:18,800 Speaker 1: that I am mindful of my prs and how I'm 387 00:19:18,840 --> 00:19:20,840 Speaker 1: training and all those things that have benefits to my 388 00:19:20,880 --> 00:19:25,080 Speaker 1: health above and beyond just the workout. So um, that's 389 00:19:25,119 --> 00:19:27,720 Speaker 1: my six month goal is to just find and sign 390 00:19:27,800 --> 00:19:30,280 Speaker 1: up for races, and then my year long goals to 391 00:19:30,400 --> 00:19:33,679 Speaker 1: drop fifty pounds. And it's pounds that that have crept on, 392 00:19:33,760 --> 00:19:35,960 Speaker 1: not just in the past few months, but over the 393 00:19:35,960 --> 00:19:38,880 Speaker 1: past couple of years, where I may not have focused 394 00:19:38,920 --> 00:19:41,399 Speaker 1: on ten pounds over the course of one year or 395 00:19:41,400 --> 00:19:43,680 Speaker 1: two years that I've gained, but that's what happens over 396 00:19:43,880 --> 00:19:46,960 Speaker 1: you know, as time passes, so it's more or less 397 00:19:46,960 --> 00:19:51,280 Speaker 1: a reset. So that goal is certainly number based. It's 398 00:19:51,320 --> 00:19:54,880 Speaker 1: fifty pounds in one year. But the idea behind it is, 399 00:19:55,280 --> 00:19:57,960 Speaker 1: this goal is gonna get me involved in the stuff 400 00:19:58,000 --> 00:19:59,800 Speaker 1: that I was doing in year one when I lost 401 00:19:59,800 --> 00:20:02,399 Speaker 1: the it initially that I may have slacked on, or 402 00:20:02,440 --> 00:20:04,280 Speaker 1: that I may have that I may not be doing 403 00:20:04,400 --> 00:20:08,600 Speaker 1: as diligently as before. This goal will help me incorporate 404 00:20:08,640 --> 00:20:12,119 Speaker 1: so many of the other smaller, daily, weekly, monthly things 405 00:20:12,160 --> 00:20:14,720 Speaker 1: that I think I need to UM sort of ramp 406 00:20:14,760 --> 00:20:17,160 Speaker 1: back up on. It sounds like you've gotta figure it out, David. 407 00:20:18,240 --> 00:20:21,439 Speaker 1: You know, you know. It's the planning, as you know, 408 00:20:21,880 --> 00:20:23,679 Speaker 1: like planning is one thing, intention is one thing, and 409 00:20:23,720 --> 00:20:27,360 Speaker 1: executing is another. So you know, so far, so good. 410 00:20:27,680 --> 00:20:31,840 Speaker 1: It's it's early on. I'll tell you I haven't weighed myself. 411 00:20:32,119 --> 00:20:35,800 Speaker 1: I'm um, I'm afraid to do it. At this point, 412 00:20:36,359 --> 00:20:41,960 Speaker 1: I will. I want to UM. I want to sort 413 00:20:42,000 --> 00:20:44,720 Speaker 1: of feel more comfortable that I'm on the right track, 414 00:20:45,680 --> 00:20:48,760 Speaker 1: not from a scale perspective, but like how I'm feeling 415 00:20:48,760 --> 00:20:51,720 Speaker 1: and how I'm and how I'm embracing these habits that 416 00:20:51,920 --> 00:20:54,080 Speaker 1: I want to set. And once i feel like I'm 417 00:20:54,080 --> 00:20:56,880 Speaker 1: more involved in this process and once it feels more 418 00:20:57,320 --> 00:21:01,080 Speaker 1: routine and um part of my life again. Then I'm 419 00:21:01,080 --> 00:21:02,560 Speaker 1: going to step on that scale, and I want to 420 00:21:02,640 --> 00:21:06,320 Speaker 1: use that number to motivate those habits to UM to 421 00:21:06,440 --> 00:21:08,760 Speaker 1: grow even more. I'm afraid that if I step on 422 00:21:08,760 --> 00:21:11,760 Speaker 1: that scale too early, it's it's going to be paralyzing. Two, 423 00:21:12,000 --> 00:21:15,320 Speaker 1: it's going to have an adverse effect, and so the 424 00:21:15,359 --> 00:21:20,919 Speaker 1: scale will come UM I need. I just it's not 425 00:21:20,960 --> 00:21:24,320 Speaker 1: the right time. And I think that's actually pretty pretty 426 00:21:24,359 --> 00:21:28,080 Speaker 1: important to me because I know, um unfortunately the effects 427 00:21:28,240 --> 00:21:31,359 Speaker 1: that some things have on my mindset and my mental health, 428 00:21:31,560 --> 00:21:33,959 Speaker 1: and I want to set myself up for success. And 429 00:21:34,000 --> 00:21:36,600 Speaker 1: that's something that I recognize that I can do in 430 00:21:36,640 --> 00:21:39,520 Speaker 1: the very very very short term stay away from the scale. 431 00:21:39,600 --> 00:21:42,280 Speaker 1: On the longer term, it's going to be instrumental to 432 00:21:42,520 --> 00:21:44,920 Speaker 1: measuring that third goal of fifty pounds in a year, 433 00:21:44,960 --> 00:21:47,960 Speaker 1: But in the beginning, I just need to stay away 434 00:21:47,960 --> 00:21:49,760 Speaker 1: for a little bit longer. And see, I love that 435 00:21:49,800 --> 00:21:51,719 Speaker 1: you know that, David, because you know so much of 436 00:21:51,760 --> 00:21:53,280 Speaker 1: what I talk about here is you know, I look 437 00:21:53,280 --> 00:21:55,239 Speaker 1: at the science and the research, right and and that 438 00:21:55,320 --> 00:21:57,199 Speaker 1: was always a tough one for me, or a tricky 439 00:21:57,200 --> 00:21:59,520 Speaker 1: one was the weighing every day. And you look at 440 00:21:59,520 --> 00:22:02,200 Speaker 1: the research and people who weigh themselves more frequently obviously 441 00:22:02,560 --> 00:22:05,120 Speaker 1: are more consistent in keeping weight off. But I love 442 00:22:05,160 --> 00:22:07,840 Speaker 1: that you know that that comes with certain caveats, right, 443 00:22:07,880 --> 00:22:10,680 Speaker 1: that for you that's so helpful. There's so many people 444 00:22:10,720 --> 00:22:13,520 Speaker 1: it's like it's not the right time, even though you 445 00:22:13,560 --> 00:22:15,600 Speaker 1: know you're gonna you could you could argue that you're 446 00:22:15,600 --> 00:22:17,560 Speaker 1: setting the bar high or lower, whichever way you want 447 00:22:17,560 --> 00:22:19,760 Speaker 1: to look at it. But you know what works for you. 448 00:22:20,000 --> 00:22:22,119 Speaker 1: And what's so interesting to have this conversation with you. 449 00:22:22,160 --> 00:22:24,280 Speaker 1: This is the first time we've been here, and so 450 00:22:24,680 --> 00:22:28,520 Speaker 1: you've been successful. You have coping strategies that you know 451 00:22:28,640 --> 00:22:31,840 Speaker 1: work that you just outlined, one so specific to you, 452 00:22:32,320 --> 00:22:35,239 Speaker 1: and that's why it's so helpful to others who are 453 00:22:35,240 --> 00:22:37,560 Speaker 1: gonna hear this, listen to this, and here your approach, 454 00:22:37,600 --> 00:22:39,400 Speaker 1: and you know there was so much you just went through. 455 00:22:39,440 --> 00:22:41,800 Speaker 1: I love you know, if people listen to the first 456 00:22:41,840 --> 00:22:44,080 Speaker 1: show we did, you know the way you achieve success 457 00:22:44,200 --> 00:22:46,800 Speaker 1: was everything I believe in, right, the small steps and 458 00:22:46,800 --> 00:22:49,640 Speaker 1: and and measuring. And you just said, like you're all 459 00:22:49,680 --> 00:22:53,399 Speaker 1: about the number of workouts per month, And I love that. 460 00:22:53,480 --> 00:22:56,040 Speaker 1: It's consistency, right, It's not how many cowards you burned 461 00:22:56,040 --> 00:23:00,080 Speaker 1: it's not. It's it's this just consistency and frequency. And 462 00:23:00,080 --> 00:23:01,760 Speaker 1: then you talked about you know you're gonna do five 463 00:23:01,880 --> 00:23:05,640 Speaker 1: or six stair workouts. It's consistency and frequency. It's it's 464 00:23:05,800 --> 00:23:08,600 Speaker 1: you know, keeping it simple and doing what works for you. 465 00:23:08,840 --> 00:23:11,400 Speaker 1: But it's so interesting to hear you know, I think 466 00:23:11,400 --> 00:23:13,680 Speaker 1: deep down, I know, deep down you're at a different 467 00:23:13,680 --> 00:23:16,560 Speaker 1: place because when you started this journey, you didn't have 468 00:23:17,000 --> 00:23:19,399 Speaker 1: the success that you've had now. So you know you 469 00:23:19,440 --> 00:23:21,399 Speaker 1: can do it right and you know what works for you, 470 00:23:21,720 --> 00:23:23,639 Speaker 1: and you're gonna do that on your own terms, in 471 00:23:23,680 --> 00:23:26,439 Speaker 1: your own way, at your own pace, and it's so 472 00:23:26,520 --> 00:23:29,440 Speaker 1: helpful to so many people. How do you feel mentally now? 473 00:23:30,440 --> 00:23:35,280 Speaker 1: I feel like I'm embarking down the right path. And 474 00:23:35,359 --> 00:23:39,159 Speaker 1: it's funny that the things that I was afraid of 475 00:23:39,200 --> 00:23:41,880 Speaker 1: ten years ago are still the same things that I'm 476 00:23:41,960 --> 00:23:44,480 Speaker 1: afraid of now. Can you talk about those things? Yeah? 477 00:23:44,520 --> 00:23:49,600 Speaker 1: I can. I'm afraid of failing. And it's it's something 478 00:23:49,640 --> 00:23:52,400 Speaker 1: that I struggle with in many parts of my life, 479 00:23:52,440 --> 00:23:55,720 Speaker 1: above and beyond my health and fitness. It's I recognize 480 00:23:55,760 --> 00:23:59,439 Speaker 1: that I set an extraordinarily high bar for myself and 481 00:23:59,480 --> 00:24:02,920 Speaker 1: iroach things with if it's not gold, it's a fail. 482 00:24:03,520 --> 00:24:06,359 Speaker 1: And I try to embrace the like you know that 483 00:24:06,359 --> 00:24:08,520 Speaker 1: that mindset of don't let perfect get in the way 484 00:24:08,520 --> 00:24:10,080 Speaker 1: of good. And there are times where I'm better at 485 00:24:10,080 --> 00:24:11,960 Speaker 1: that than others, but it's something that I have to 486 00:24:12,040 --> 00:24:14,480 Speaker 1: keep focused on because it doesn't come naturally to me, 487 00:24:15,160 --> 00:24:21,199 Speaker 1: and so um and so I think about how crummy 488 00:24:21,280 --> 00:24:24,040 Speaker 1: I've felt so many times in the past few weeks 489 00:24:24,080 --> 00:24:27,600 Speaker 1: and a few months leading up to this sort of moment, uh, 490 00:24:27,680 --> 00:24:30,040 Speaker 1: this epiphany of I need to do something different, I 491 00:24:30,040 --> 00:24:32,600 Speaker 1: need to make some changes, And I think about how 492 00:24:32,960 --> 00:24:36,159 Speaker 1: if these changes don't work, or if I don't execute 493 00:24:36,359 --> 00:24:39,240 Speaker 1: the way that I want to execute, I'm afraid that 494 00:24:39,240 --> 00:24:41,840 Speaker 1: I'm gonna feel even worse and the ramifications will be 495 00:24:41,880 --> 00:24:44,000 Speaker 1: even worse, and that there will be this sort of 496 00:24:44,000 --> 00:24:47,840 Speaker 1: snowball effect that I that I can't that I can't 497 00:24:47,880 --> 00:24:51,960 Speaker 1: pull myself out of so um. You know that's the 498 00:24:52,040 --> 00:24:54,600 Speaker 1: sort of stuff that that makes me not want to 499 00:24:54,600 --> 00:24:57,959 Speaker 1: get out of bed. You know, every once in a while, Sure, Uh, 500 00:24:58,720 --> 00:25:01,640 Speaker 1: I worry about um. You know, I sort of think 501 00:25:01,640 --> 00:25:05,600 Speaker 1: of about in regards to my mental loth I think 502 00:25:05,600 --> 00:25:08,240 Speaker 1: about I feel like I'm sort of in this hole, 503 00:25:09,200 --> 00:25:13,439 Speaker 1: and I feel like, Uh, there are sometimes where I 504 00:25:13,520 --> 00:25:16,719 Speaker 1: just keep shoveling, shoveling my way out. But if you've 505 00:25:16,760 --> 00:25:19,000 Speaker 1: ever fucking been in a hole, you can't shovel your 506 00:25:19,000 --> 00:25:21,920 Speaker 1: way out. You just make the whole bigger. And uh. 507 00:25:21,960 --> 00:25:26,440 Speaker 1: And so I worry that I'm that has put together 508 00:25:26,560 --> 00:25:28,560 Speaker 1: as I may have sounded in the past ten or 509 00:25:28,600 --> 00:25:32,919 Speaker 1: fifteen minutes. I feel like, ultimately I'm ill equipped. And 510 00:25:32,960 --> 00:25:37,840 Speaker 1: I feel like, ultimately, uh, I don't have the willpower 511 00:25:37,960 --> 00:25:39,600 Speaker 1: or I don't have the strength, or I don't have 512 00:25:39,680 --> 00:25:43,399 Speaker 1: the strategy, or I don't have the perseverance to reach 513 00:25:43,440 --> 00:25:46,080 Speaker 1: those goals that I outlined. And when that happens, I 514 00:25:46,800 --> 00:25:48,600 Speaker 1: know that I just need to take a step back 515 00:25:48,640 --> 00:25:50,600 Speaker 1: and not think about the whole, and not think about 516 00:25:50,600 --> 00:25:53,639 Speaker 1: the shovel and just think about the two things that 517 00:25:53,640 --> 00:25:55,280 Speaker 1: I'm gonna do that day, the three things that I'm 518 00:25:55,280 --> 00:25:57,760 Speaker 1: gonna do tomorrow that will continue to set me up 519 00:25:57,800 --> 00:26:01,159 Speaker 1: for success. And I need to sort of disregard the 520 00:26:01,160 --> 00:26:03,600 Speaker 1: big picture and focus on the now and focus on 521 00:26:03,600 --> 00:26:08,160 Speaker 1: the moment. And um, that's hard. It can be hard. 522 00:26:08,280 --> 00:26:16,640 Speaker 1: It's uh, I don't know if when when some things 523 00:26:16,680 --> 00:26:19,840 Speaker 1: aren't going right, it's it's easy for me to extrapulate 524 00:26:20,000 --> 00:26:22,560 Speaker 1: and come up with stories and tell myself and come 525 00:26:22,600 --> 00:26:25,560 Speaker 1: up with versions of my life where everything is failing, 526 00:26:26,080 --> 00:26:30,240 Speaker 1: even though it's not, even though all signs point to, 527 00:26:31,520 --> 00:26:34,919 Speaker 1: as you've acknowledged in this conversation, so many signs have 528 00:26:35,040 --> 00:26:39,159 Speaker 1: pointed to I've had a lot of success. I know 529 00:26:39,200 --> 00:26:41,399 Speaker 1: how to do things, I know how to operate, I 530 00:26:41,440 --> 00:26:43,600 Speaker 1: know how to move forward in my life in a 531 00:26:43,640 --> 00:26:47,960 Speaker 1: way that benefits me. And yet when things don't seem 532 00:26:47,960 --> 00:26:50,440 Speaker 1: to be going my way, all of that is like 533 00:26:50,880 --> 00:26:54,520 Speaker 1: just lost in the ether because what's not going right 534 00:26:54,640 --> 00:26:58,239 Speaker 1: is so powerful to me and so um present and 535 00:26:58,359 --> 00:27:01,400 Speaker 1: so uh in the moment right now that it makes 536 00:27:01,440 --> 00:27:04,200 Speaker 1: things challenging. Sure, and it's okay to say that, right. 537 00:27:04,200 --> 00:27:07,160 Speaker 1: I mean the way you took out the word suffering, 538 00:27:07,320 --> 00:27:10,680 Speaker 1: that that that's okay. Like just the pandemic alone, David, 539 00:27:10,720 --> 00:27:12,520 Speaker 1: I mean the number of things that's what I brought 540 00:27:12,600 --> 00:27:15,199 Speaker 1: up that you moved. There's so many different factors and 541 00:27:15,240 --> 00:27:17,439 Speaker 1: there is no perfect and you know, you know all this. 542 00:27:17,560 --> 00:27:19,560 Speaker 1: One of the problems with speaking with you is you're 543 00:27:19,560 --> 00:27:22,320 Speaker 1: too smart, Like you know, you know all this stuff 544 00:27:22,320 --> 00:27:23,760 Speaker 1: and you know what to say like, you're the guy. 545 00:27:23,760 --> 00:27:26,040 Speaker 1: A psychologist goes, I gotta a problem with this guy. 546 00:27:26,280 --> 00:27:29,080 Speaker 1: But I can only say from an outsider's perspective, like 547 00:27:29,119 --> 00:27:31,800 Speaker 1: how proud I am of you ten years and knowing 548 00:27:31,840 --> 00:27:35,679 Speaker 1: things like the incredible benefit you gave yourself healthwise and 549 00:27:35,720 --> 00:27:39,840 Speaker 1: psychologically over ten years. Right, So I know it's it 550 00:27:39,960 --> 00:27:43,200 Speaker 1: just sounds, it's you know. All that I'm gonna say 551 00:27:43,200 --> 00:27:45,000 Speaker 1: to you, We're gonna say it anyway. I'm just gonna 552 00:27:45,040 --> 00:27:48,119 Speaker 1: say that, right, is that we all have these months. 553 00:27:48,600 --> 00:27:51,160 Speaker 1: And you know, that's what I love about endurance raising, David, 554 00:27:51,240 --> 00:27:54,440 Speaker 1: is everyone suffering in an iron man in our own way, right. 555 00:27:54,760 --> 00:27:56,639 Speaker 1: And I love that you even said And this is 556 00:27:56,720 --> 00:27:59,840 Speaker 1: how unique you are that you weren't even gonna put 557 00:27:59,840 --> 00:28:02,119 Speaker 1: that post uptil you kind of had things ready to 558 00:28:02,160 --> 00:28:05,360 Speaker 1: go right until you had your plan. But you're discounting 559 00:28:05,359 --> 00:28:08,680 Speaker 1: your honesty regardless because it's so helpful to so many 560 00:28:08,680 --> 00:28:11,720 Speaker 1: people to hear what you just said. And you know, 561 00:28:11,760 --> 00:28:14,800 Speaker 1: the difference, again, I would argue, is ten years of 562 00:28:14,840 --> 00:28:18,959 Speaker 1: success and coping strategies that have worked. Right, You're not 563 00:28:19,080 --> 00:28:21,960 Speaker 1: starting at the start line. You know. People always say 564 00:28:22,000 --> 00:28:23,439 Speaker 1: to me, oh, I've read this article that says, if 565 00:28:23,480 --> 00:28:25,679 Speaker 1: I stopped exercising, it's as if I never started to 566 00:28:25,720 --> 00:28:29,360 Speaker 1: begin with. I go, that is complete BS, right, And 567 00:28:29,440 --> 00:28:31,280 Speaker 1: we all go through those times. And you know, I 568 00:28:31,320 --> 00:28:34,320 Speaker 1: got my deep dark moments and I just run a 569 00:28:34,320 --> 00:28:37,920 Speaker 1: lot farther, David, And you know, UM, I just want 570 00:28:37,960 --> 00:28:41,280 Speaker 1: to reinforce that to you. And this is exactly why 571 00:28:41,280 --> 00:28:43,040 Speaker 1: I knew I had to reach out to you and 572 00:28:43,040 --> 00:28:45,240 Speaker 1: and and know how powerful this is going to be 573 00:28:45,320 --> 00:28:47,400 Speaker 1: for so many people. I have no doubt in my 574 00:28:47,440 --> 00:28:49,920 Speaker 1: mind that you're gonna be successful, right, I'm no doubt, 575 00:28:50,240 --> 00:28:52,160 Speaker 1: but I think you just and you know that you 576 00:28:52,240 --> 00:28:55,680 Speaker 1: just have to be easier on yourself. You know you've 577 00:28:55,680 --> 00:28:58,560 Speaker 1: got to go easier on yourself that as you said 578 00:28:58,600 --> 00:29:02,200 Speaker 1: perfectly that you know you get so down when those 579 00:29:02,240 --> 00:29:06,040 Speaker 1: moments happen, and and that's everybody, right. But what you've 580 00:29:06,080 --> 00:29:08,840 Speaker 1: proven is that you can do it for ten years 581 00:29:09,360 --> 00:29:11,040 Speaker 1: and that you know three or four or five months, 582 00:29:11,080 --> 00:29:13,680 Speaker 1: six months, it's it's not going to be the be 583 00:29:13,760 --> 00:29:17,640 Speaker 1: all end all. Thank you. I appreciate that. Um, It's 584 00:29:19,600 --> 00:29:22,840 Speaker 1: it's one of those things that I honestly won't won't 585 00:29:22,840 --> 00:29:25,720 Speaker 1: tire of hearing. And then maybe that sounds nar stassistic 586 00:29:25,760 --> 00:29:27,520 Speaker 1: to be like, oh yeah, I keep keep telling me 587 00:29:27,560 --> 00:29:29,280 Speaker 1: how awesome I am. But it's one of those things 588 00:29:29,280 --> 00:29:33,200 Speaker 1: that I definitely that I definitely it's not that I forget, 589 00:29:33,280 --> 00:29:37,920 Speaker 1: but it's something that I, um. Now, everyone needs to 590 00:29:37,920 --> 00:29:40,800 Speaker 1: hear it, David. Everyone needs to hear it over and over. 591 00:29:40,920 --> 00:29:43,160 Speaker 1: And you know, I know a lot of times it 592 00:29:43,240 --> 00:29:46,280 Speaker 1: just sounds like yeah, but you don't get it right, 593 00:29:46,320 --> 00:29:49,800 Speaker 1: you don't get where I am. Now I totally do uh. 594 00:29:49,920 --> 00:29:53,800 Speaker 1: And you know, exercise has literally gotten me out of 595 00:29:53,800 --> 00:29:56,720 Speaker 1: those dark moments like that's what I use, that's that's 596 00:29:56,760 --> 00:29:58,480 Speaker 1: what it is for me. And you know, one day 597 00:29:58,680 --> 00:30:01,640 Speaker 1: I'll put that story out. But yah, in a different way, 598 00:30:01,640 --> 00:30:05,120 Speaker 1: I know where you are right, so um. And and 599 00:30:05,160 --> 00:30:07,840 Speaker 1: a difference too between now and you know today and 600 00:30:07,880 --> 00:30:09,760 Speaker 1: ten years ago is you don't have me watching you, 601 00:30:10,240 --> 00:30:13,280 Speaker 1: so I am gonna be reaching out to you and 602 00:30:13,320 --> 00:30:15,880 Speaker 1: making sure and helping. And that's a different thing too, 603 00:30:15,960 --> 00:30:19,480 Speaker 1: is that that you know, just social support. We all 604 00:30:19,520 --> 00:30:22,120 Speaker 1: need that, right, we all need to reach out and 605 00:30:22,160 --> 00:30:24,480 Speaker 1: say hey, I can't do it. I don't want to 606 00:30:24,520 --> 00:30:25,800 Speaker 1: do it all on my own. I want to hear 607 00:30:25,840 --> 00:30:27,880 Speaker 1: that and it's okay, and you should hear it because 608 00:30:27,920 --> 00:30:30,040 Speaker 1: you earned it, David. You earned it, and you have 609 00:30:30,240 --> 00:30:32,640 Speaker 1: the strategies now. Even though I know a lot of 610 00:30:32,640 --> 00:30:34,360 Speaker 1: times we go, I've been there, you go. I don't 611 00:30:34,360 --> 00:30:38,560 Speaker 1: care how much I've done. This sucks right now, right, So, uh, 612 00:30:39,440 --> 00:30:41,720 Speaker 1: what do you think going forward? I mean, you have 613 00:30:41,840 --> 00:30:44,600 Speaker 1: so many plans in place, and I think a huge 614 00:30:44,600 --> 00:30:46,640 Speaker 1: part of it for you too, David, is the no racing, 615 00:30:47,440 --> 00:30:50,360 Speaker 1: the note racing, and and maybe you find a different 616 00:30:50,440 --> 00:30:52,320 Speaker 1: version of that. I'm getting ready to run across the 617 00:30:52,400 --> 00:30:55,040 Speaker 1: Grand Canyon and back, David. I'm not trained, but I 618 00:30:55,080 --> 00:30:57,920 Speaker 1: need that for my head, right. I need that you 619 00:30:58,040 --> 00:31:00,480 Speaker 1: go because there's no Iron Man, there's no marath And 620 00:31:00,520 --> 00:31:02,520 Speaker 1: I know if I don't go to something really stupid 621 00:31:02,640 --> 00:31:06,560 Speaker 1: because I was suffering with the workout too. We all do. 622 00:31:07,480 --> 00:31:11,000 Speaker 1: But but you beat yourself up a little bit more recently, 623 00:31:11,160 --> 00:31:13,600 Speaker 1: and you've got to give yourself all that kind of 624 00:31:13,640 --> 00:31:18,160 Speaker 1: leeway to say I moved. There's a pandemic, I'm not racing, Okay, 625 00:31:18,200 --> 00:31:22,520 Speaker 1: things are going to be perfect for a little while. Yeah, yeah, 626 00:31:22,560 --> 00:31:25,720 Speaker 1: I um like you. I use exercise to pull myself 627 00:31:25,760 --> 00:31:28,320 Speaker 1: out if it feels so good to be active, and 628 00:31:28,320 --> 00:31:31,480 Speaker 1: it feels so good to do things that, um, that 629 00:31:31,560 --> 00:31:33,560 Speaker 1: I know I can do or that sometimes still to 630 00:31:33,680 --> 00:31:35,920 Speaker 1: this day surprised me. I hadn't been on stairs for 631 00:31:36,560 --> 00:31:39,400 Speaker 1: seven months, and I went to the high school. I 632 00:31:39,400 --> 00:31:43,400 Speaker 1: went to that football those bleachers, and I had and 633 00:31:43,480 --> 00:31:45,239 Speaker 1: I and I had no expectations. I was like, I'm 634 00:31:45,240 --> 00:31:47,160 Speaker 1: just gonna see how this goes. And spent seven months 635 00:31:47,520 --> 00:31:50,000 Speaker 1: like I'm a little rusty. We'll see what I accomplished. 636 00:31:50,440 --> 00:31:54,280 Speaker 1: And I banged out forty eight climes of aisles of 637 00:31:54,320 --> 00:31:58,640 Speaker 1: different heights, and I total two steps. And I took 638 00:31:58,680 --> 00:32:01,040 Speaker 1: the time to add that up. I took the time 639 00:32:01,040 --> 00:32:03,800 Speaker 1: to track all that and I left there and I thought, 640 00:32:04,080 --> 00:32:10,200 Speaker 1: holy ship, like, it's I'm in shape. I I I'm 641 00:32:10,240 --> 00:32:13,080 Speaker 1: not starting from the start line, as you just said, 642 00:32:13,120 --> 00:32:17,920 Speaker 1: I have a base level of fitness. That's um, that's 643 00:32:17,920 --> 00:32:21,200 Speaker 1: pretty remarkable. And uh, and I cried. I sat in 644 00:32:21,240 --> 00:32:23,120 Speaker 1: the car and I and I cried a little bit 645 00:32:23,160 --> 00:32:26,200 Speaker 1: after that workout because I was expecting nothing. Maybe that 646 00:32:26,240 --> 00:32:27,840 Speaker 1: was a mistake. Maybe I should have given myself a 647 00:32:27,840 --> 00:32:32,040 Speaker 1: little more credit going in and acknowledged um, and acknowledged 648 00:32:32,200 --> 00:32:34,200 Speaker 1: that I that I am, that I can be a 649 00:32:34,920 --> 00:32:38,320 Speaker 1: beast when it comes to this sort of stuff um 650 00:32:38,600 --> 00:32:41,600 Speaker 1: and uh, and served as a good reminder that I've 651 00:32:41,600 --> 00:32:44,680 Speaker 1: just slipped a little um and I need to embrace 652 00:32:44,760 --> 00:32:48,200 Speaker 1: that more because that's you know, you're right, That is 653 00:32:48,200 --> 00:32:49,840 Speaker 1: all it is. And it's never what I think. It's 654 00:32:49,880 --> 00:32:53,600 Speaker 1: never what my mind goes to. My mind goes to, Uh, 655 00:32:53,800 --> 00:32:57,520 Speaker 1: I'm I'm perpetually one week away from being four dred 656 00:32:57,560 --> 00:33:01,920 Speaker 1: pounds and and immobile and in active and completely sedentary. 657 00:33:01,960 --> 00:33:03,680 Speaker 1: And that's not the case at all. But I beat 658 00:33:03,720 --> 00:33:05,480 Speaker 1: myself up because that's what I assume and that's what 659 00:33:05,520 --> 00:33:07,640 Speaker 1: I think. And I so when I have these moments 660 00:33:07,760 --> 00:33:12,880 Speaker 1: of um, when I have these moments of oh, what 661 00:33:12,920 --> 00:33:14,680 Speaker 1: did I just do in the last fifty minutes or 662 00:33:14,720 --> 00:33:17,680 Speaker 1: fifty five minutes or however long it was at that bleachers, 663 00:33:18,240 --> 00:33:20,600 Speaker 1: I did a lot. And I did something that a 664 00:33:20,640 --> 00:33:23,520 Speaker 1: lot of people would never even attempt or even have 665 00:33:23,680 --> 00:33:26,880 Speaker 1: the desire or the wherewithal to think that they could 666 00:33:26,920 --> 00:33:30,240 Speaker 1: climb nearly eight steps and fifteen minutes and go down 667 00:33:30,240 --> 00:33:32,080 Speaker 1: eight hundred steps. I was the worst part is going 668 00:33:32,120 --> 00:33:35,920 Speaker 1: down all those press. People don't realize that right going 669 00:33:35,960 --> 00:33:38,720 Speaker 1: down steps, steps, going up steps is awesome from a 670 00:33:38,760 --> 00:33:41,080 Speaker 1: health but from a health benefit. But who would have 671 00:33:41,120 --> 00:33:43,160 Speaker 1: thought that, David right, I mean when you first started, 672 00:33:43,200 --> 00:33:45,480 Speaker 1: did you have any concept? No? No, not at all. 673 00:33:46,080 --> 00:33:48,440 Speaker 1: Where are we six months from now? We're always six 674 00:33:48,520 --> 00:33:51,080 Speaker 1: ronths from now with the sea, it's uh it's October, 675 00:33:51,360 --> 00:33:56,360 Speaker 1: or yeah, it's October. So November, Sember, April, April, six months, 676 00:33:56,600 --> 00:33:59,040 Speaker 1: it's gonna be spring. I'll I will be doing those 677 00:33:59,120 --> 00:34:01,720 Speaker 1: races that I will been signing up for. I will 678 00:34:01,760 --> 00:34:04,840 Speaker 1: have definitely a couple under my belt already, probably more 679 00:34:04,840 --> 00:34:06,680 Speaker 1: than a couple. One of my favorite races that I've 680 00:34:06,720 --> 00:34:10,120 Speaker 1: ever done is in Illinois in two weeks, and it's 681 00:34:10,120 --> 00:34:12,200 Speaker 1: a race through a corn maze. If five k through 682 00:34:12,200 --> 00:34:15,160 Speaker 1: a corn maze, and I freaking love mazes. That's my 683 00:34:15,320 --> 00:34:17,600 Speaker 1: one of my other hobbies is drawing them, and so 684 00:34:17,680 --> 00:34:20,239 Speaker 1: to run through a corn maze for three point one 685 00:34:20,280 --> 00:34:24,439 Speaker 1: miles is like my dream morning. So they're actually doing 686 00:34:24,480 --> 00:34:27,880 Speaker 1: it live again this year with all sorts of really smart, 687 00:34:28,560 --> 00:34:31,920 Speaker 1: socially distant safety measures in place, where there's gonna be 688 00:34:31,920 --> 00:34:35,080 Speaker 1: one person entering the maze starting the race like every 689 00:34:35,120 --> 00:34:37,520 Speaker 1: thirty seconds, I think, and it's all scheduled out. Everything 690 00:34:37,640 --> 00:34:39,400 Speaker 1: is sent in advance, so you don't need to interact 691 00:34:39,400 --> 00:34:41,839 Speaker 1: with anyone. You can show up. You know, I'll know 692 00:34:41,960 --> 00:34:43,719 Speaker 1: I don't have my time yet, but I'll know that 693 00:34:43,760 --> 00:34:47,319 Speaker 1: I'll be starting at you know, exactly ninety eight and 694 00:34:47,440 --> 00:34:50,359 Speaker 1: thirty seconds or whatever it is, so i can show up, 695 00:34:50,680 --> 00:34:53,360 Speaker 1: warm up, stretch, and just start running when I need to. 696 00:34:53,920 --> 00:34:56,960 Speaker 1: And so I'm excited about that. And I'm gonna be 697 00:34:56,960 --> 00:35:00,279 Speaker 1: doing another virtual run at some point in October. I 698 00:35:00,280 --> 00:35:01,920 Speaker 1: think I have the ability to do it at my 699 00:35:01,960 --> 00:35:04,400 Speaker 1: own convenience, which is how all virtual races happen. You 700 00:35:04,480 --> 00:35:06,319 Speaker 1: commit to running a five k or a ten k 701 00:35:06,480 --> 00:35:09,799 Speaker 1: and perhaps submitting your time and paying the registration fee, 702 00:35:09,800 --> 00:35:12,680 Speaker 1: and you know, you get you get your swag bag 703 00:35:12,680 --> 00:35:16,719 Speaker 1: in the mail um and all that stuff. But so 704 00:35:16,760 --> 00:35:18,920 Speaker 1: I'll probably do that. I'll probably you know, I'm not 705 00:35:18,920 --> 00:35:21,080 Speaker 1: gonna do it the same weekend as the corn As 706 00:35:21,120 --> 00:35:23,799 Speaker 1: five k. I'll probably do that a weekend or two after. 707 00:35:23,880 --> 00:35:25,520 Speaker 1: So I have a couple of things that I've already 708 00:35:25,640 --> 00:35:28,640 Speaker 1: put on my calendar that I've committed to, so that 709 00:35:28,680 --> 00:35:32,120 Speaker 1: will help me sort of build that momentum of racing. 710 00:35:32,680 --> 00:35:35,040 Speaker 1: I hope to be well on my way in six 711 00:35:35,080 --> 00:35:37,759 Speaker 1: months to those fifty pounds lost, which was one of 712 00:35:37,800 --> 00:35:41,760 Speaker 1: my goals. I hope to continue. You know, the stair 713 00:35:42,080 --> 00:35:45,000 Speaker 1: workout goal was a thirty day goal, but I hope 714 00:35:45,040 --> 00:35:49,560 Speaker 1: to continue um doing that. You know, moving forward, I 715 00:35:49,600 --> 00:35:52,160 Speaker 1: think that I'll might not the cadence may have to 716 00:35:52,239 --> 00:35:55,560 Speaker 1: change because of winter and because of snow and ice 717 00:35:55,600 --> 00:35:59,400 Speaker 1: on steps which makes them extraordinarily dangerous. Um And I 718 00:35:59,480 --> 00:36:02,359 Speaker 1: don't know if I have an indoor stair option this 719 00:36:02,440 --> 00:36:06,880 Speaker 1: winter with pandemic in Michigan. So you know, that's an 720 00:36:06,920 --> 00:36:09,600 Speaker 1: opportunity to continue to adjust and evolve. And there's always 721 00:36:09,640 --> 00:36:12,200 Speaker 1: stare you know, step mills at the gym. That's what 722 00:36:12,239 --> 00:36:14,759 Speaker 1: I'll be using tonight, and I can continue to use those. 723 00:36:14,840 --> 00:36:17,520 Speaker 1: It's not the same as racing up actual stairs, but 724 00:36:17,640 --> 00:36:19,920 Speaker 1: it engages all the muscles and get your heart right 725 00:36:20,000 --> 00:36:21,759 Speaker 1: up and then you get a lot of the same benefits. 726 00:36:22,200 --> 00:36:25,319 Speaker 1: In six months, hopefully I will be on my way 727 00:36:25,400 --> 00:36:28,440 Speaker 1: to I will have accomplished the first two goals to 728 00:36:28,800 --> 00:36:32,880 Speaker 1: do the stairs and to register for races and potentially 729 00:36:33,000 --> 00:36:34,960 Speaker 1: race in a couple of them already, and I'll be 730 00:36:35,000 --> 00:36:37,560 Speaker 1: well on my way to the third. And hopefully this 731 00:36:37,640 --> 00:36:40,239 Speaker 1: process will have opened my eyes to additional goals that 732 00:36:40,280 --> 00:36:43,239 Speaker 1: I may not even be aware of right now, but 733 00:36:43,400 --> 00:36:47,320 Speaker 1: that I will embrace and continue to work towards. That's awesome, 734 00:36:47,440 --> 00:36:50,200 Speaker 1: you know. Uh. And and finishing up with that, you 735 00:36:50,200 --> 00:36:52,920 Speaker 1: know we talked about last time, how who would have 736 00:36:52,920 --> 00:36:55,880 Speaker 1: thought you would be running upstairs ten years later? And 737 00:36:55,920 --> 00:36:57,560 Speaker 1: who knows what you'll be doing ten years from now, 738 00:36:57,560 --> 00:36:59,399 Speaker 1: and I guarantee you it will be something that neither 739 00:36:59,440 --> 00:37:02,160 Speaker 1: you nor you know would ever have thought. Right, So 740 00:37:02,560 --> 00:37:04,440 Speaker 1: let's just end with this, David, So what what what 741 00:37:04,480 --> 00:37:06,600 Speaker 1: advice would you give? So people are listening and you 742 00:37:06,840 --> 00:37:09,719 Speaker 1: I don't think you realize, especially what you're keeping up 743 00:37:09,800 --> 00:37:12,359 Speaker 1: David as a million views, over a million views already, right, 744 00:37:12,360 --> 00:37:16,560 Speaker 1: and that's insane, one point two million, David. So I'm 745 00:37:16,600 --> 00:37:18,239 Speaker 1: just gonna, you know, pat you on the back a 746 00:37:18,239 --> 00:37:21,000 Speaker 1: couple more times and just say, you know, you're not 747 00:37:21,120 --> 00:37:24,360 Speaker 1: that person that you were ten years ago, and you 748 00:37:24,400 --> 00:37:26,719 Speaker 1: know you are influencing people in ways you do not know, 749 00:37:27,280 --> 00:37:29,640 Speaker 1: and you know, I hope you realize that. I think 750 00:37:29,680 --> 00:37:33,520 Speaker 1: you do. I know you do. And here's another opportunity 751 00:37:33,560 --> 00:37:35,160 Speaker 1: for you to do that again and in such a 752 00:37:35,200 --> 00:37:37,319 Speaker 1: powerful way, which is why I had to talk to 753 00:37:37,320 --> 00:37:39,520 Speaker 1: you again and I know you'll be successful. You've already 754 00:37:39,520 --> 00:37:42,240 Speaker 1: proven it, right, and I'm gonna keep giving you those 755 00:37:42,280 --> 00:37:44,720 Speaker 1: you know, paths on the back because we all need them, 756 00:37:44,840 --> 00:37:47,919 Speaker 1: and you know, especially when you know we go through 757 00:37:47,920 --> 00:37:51,200 Speaker 1: these times that we all go through. So what would 758 00:37:51,200 --> 00:37:53,680 Speaker 1: you give that advice someone who who was you ten 759 00:37:53,760 --> 00:37:56,760 Speaker 1: years ago? What advice would you give that person today 760 00:37:56,920 --> 00:37:58,600 Speaker 1: who's starting out who says, I don't even think I 761 00:37:58,600 --> 00:38:00,680 Speaker 1: can do what David did to start with. The advice 762 00:38:00,680 --> 00:38:03,480 Speaker 1: that I would give someone starting off right now is 763 00:38:04,440 --> 00:38:06,600 Speaker 1: figure out those things that you can do that are 764 00:38:07,040 --> 00:38:09,279 Speaker 1: that you can incorporate into your life and your daily 765 00:38:09,400 --> 00:38:11,120 Speaker 1: routine and your schedule, because those are the things that 766 00:38:11,160 --> 00:38:14,400 Speaker 1: you're gonna stick to, if you, you know, go and 767 00:38:14,400 --> 00:38:16,480 Speaker 1: and read an article or buy a book, or look 768 00:38:16,520 --> 00:38:19,400 Speaker 1: at a website that has some outrageous plan that requires 769 00:38:19,440 --> 00:38:23,760 Speaker 1: you to work out outdoors, you know, three hundred forty 770 00:38:23,840 --> 00:38:26,520 Speaker 1: days a year, and you live in the north where 771 00:38:26,520 --> 00:38:28,760 Speaker 1: there's winter and there's rain and there's snow, and there's 772 00:38:28,800 --> 00:38:30,440 Speaker 1: all these things that will make that per hit if 773 00:38:30,480 --> 00:38:32,160 Speaker 1: that's not the plan for you, So you need to 774 00:38:32,160 --> 00:38:34,759 Speaker 1: figure out what you can do that's that's right for 775 00:38:34,840 --> 00:38:37,799 Speaker 1: you and you need to start small. And it's something 776 00:38:37,800 --> 00:38:39,440 Speaker 1: that I'm gonna be doing over the next few weeks 777 00:38:39,440 --> 00:38:42,080 Speaker 1: and months. And it's again and it's something that people 778 00:38:42,280 --> 00:38:45,239 Speaker 1: can do on their own. So it's Hey, if you 779 00:38:45,320 --> 00:38:47,400 Speaker 1: live in a if you live in an apartment building 780 00:38:47,400 --> 00:38:49,799 Speaker 1: on the second or the third floor, what is it 781 00:38:49,800 --> 00:38:52,600 Speaker 1: going to take to avoid that elevator. Maybe you can't 782 00:38:52,600 --> 00:38:55,719 Speaker 1: avoid it all every time because you're bringing in groceries 783 00:38:55,840 --> 00:38:59,480 Speaker 1: or you know, or have a stroller, a baby stroller 784 00:38:59,520 --> 00:39:00,960 Speaker 1: that you need to get down to the sidewalk. But 785 00:39:01,640 --> 00:39:04,319 Speaker 1: maybe every day you take those stairs. You you start 786 00:39:04,400 --> 00:39:07,560 Speaker 1: by eliminating one elevator, then you take those stairs instead 787 00:39:08,400 --> 00:39:10,520 Speaker 1: um or you know, and then once after a week 788 00:39:10,640 --> 00:39:12,719 Speaker 1: or two of doing those stairs once, maybe you do 789 00:39:12,760 --> 00:39:16,640 Speaker 1: them twice. Maybe you find a way to incorporate one 790 00:39:16,960 --> 00:39:19,759 Speaker 1: or two additional servings of fruits and vegetables into your diet. 791 00:39:19,800 --> 00:39:22,319 Speaker 1: If that's not something that you naturally lean towards in 792 00:39:22,320 --> 00:39:24,640 Speaker 1: your current routine, and what does that look like? What 793 00:39:24,680 --> 00:39:27,200 Speaker 1: does it look like to replace a snack with carrot sticks, 794 00:39:27,280 --> 00:39:31,040 Speaker 1: or to replace uh um, a beer with water, or 795 00:39:31,480 --> 00:39:35,560 Speaker 1: you know, you need like you can turn to books 796 00:39:35,600 --> 00:39:39,320 Speaker 1: and podcasts like this one and websites and articles and 797 00:39:39,320 --> 00:39:41,040 Speaker 1: all that stuff for all sorts of great ideas and 798 00:39:41,040 --> 00:39:43,640 Speaker 1: great resources, but you need to be able to adapt 799 00:39:43,680 --> 00:39:45,640 Speaker 1: them and figure out what's going to work for you, 800 00:39:45,719 --> 00:39:47,880 Speaker 1: and take a look at what your patterns are and 801 00:39:47,960 --> 00:39:50,919 Speaker 1: what your routine is and what's gotten you to where 802 00:39:50,920 --> 00:39:52,960 Speaker 1: you are right now, and then figure out how to 803 00:39:53,000 --> 00:39:57,319 Speaker 1: make slight incremental changes to those and then stick to them. 804 00:39:57,560 --> 00:40:00,760 Speaker 1: Don't do everything at once. You're not gonna be successful 805 00:40:00,760 --> 00:40:05,160 Speaker 1: if you're like, Okay, tomorrow, I'm gonna start some drastic program. 806 00:40:05,239 --> 00:40:08,080 Speaker 1: Like people have success with keto and paleo and some 807 00:40:08,160 --> 00:40:11,520 Speaker 1: of the more restrictive diets, but they ease themselves into it. 808 00:40:11,560 --> 00:40:13,840 Speaker 1: And I'm not saying that those diets are good or 809 00:40:13,840 --> 00:40:15,560 Speaker 1: bad for you time you may have other opinions. I'm 810 00:40:15,600 --> 00:40:17,000 Speaker 1: not an expert, and I'm not I don't have the 811 00:40:17,080 --> 00:40:20,080 Speaker 1: education that you have. But if you wake up one 812 00:40:20,120 --> 00:40:22,120 Speaker 1: day and you're like, Okay, I'm gonna cut out all 813 00:40:22,120 --> 00:40:24,160 Speaker 1: of our fine sugars and all blue coos and all 814 00:40:24,280 --> 00:40:28,520 Speaker 1: everything and no carbs whatsoever, then you're gonna, you know, 815 00:40:28,640 --> 00:40:31,200 Speaker 1: make it maybe a day before you're tucking into a 816 00:40:31,360 --> 00:40:34,120 Speaker 1: giant bowl of pasta. Because that's not what your body 817 00:40:34,200 --> 00:40:35,759 Speaker 1: is used to, that's not what your body can handle 818 00:40:35,800 --> 00:40:37,919 Speaker 1: that abrupt of a change. So you need to sort 819 00:40:37,960 --> 00:40:40,640 Speaker 1: of cutting out all carbs, like cut out one's neck, 820 00:40:40,760 --> 00:40:45,319 Speaker 1: cut out um one, soda, cut out one uh, you know, 821 00:40:46,280 --> 00:40:48,319 Speaker 1: take a sandwich and make it into a salad and 822 00:40:48,360 --> 00:40:50,319 Speaker 1: then cut out that bread one, you know, for one 823 00:40:50,320 --> 00:40:52,560 Speaker 1: meal a day. So it's things like that, you know, 824 00:40:52,920 --> 00:40:55,360 Speaker 1: use the resources that you have available, use the ideas 825 00:40:55,360 --> 00:40:57,120 Speaker 1: that you're getting from the people around you, and the 826 00:40:57,719 --> 00:41:00,440 Speaker 1: um and that are available, you know, and and books 827 00:41:00,440 --> 00:41:04,440 Speaker 1: and online and all that, but like most importantly, take 828 00:41:04,480 --> 00:41:06,319 Speaker 1: a look at what you're doing and what you can 829 00:41:06,440 --> 00:41:09,520 Speaker 1: change and identify those changes and make them and then 830 00:41:09,560 --> 00:41:12,759 Speaker 1: stick to it and build from there. Thank you. It's 831 00:41:12,840 --> 00:41:15,200 Speaker 1: so helpful, David, for so many people. And you know 832 00:41:15,600 --> 00:41:17,640 Speaker 1: your message of small steps and not doing it all 833 00:41:17,680 --> 00:41:20,279 Speaker 1: at once is you know, one reason we connected so 834 00:41:20,400 --> 00:41:23,000 Speaker 1: quickly and one reason you are so successful. And I 835 00:41:23,040 --> 00:41:24,680 Speaker 1: just want to thank you again. This is not easy 836 00:41:24,840 --> 00:41:29,000 Speaker 1: and you, you know, are phenomenal and I feel so fortunate, 837 00:41:29,000 --> 00:41:31,919 Speaker 1: as I say, every time we speak to to know you, 838 00:41:32,120 --> 00:41:33,960 Speaker 1: and I know that you're gonna help so many people 839 00:41:34,440 --> 00:41:36,600 Speaker 1: with this show. As well, and I want you to 840 00:41:36,640 --> 00:41:38,320 Speaker 1: go listen to the first show I did with David. 841 00:41:38,640 --> 00:41:40,480 Speaker 1: I want you to go to his site to keep 842 00:41:40,520 --> 00:41:43,880 Speaker 1: it up. David. Did I say that right? Keep it 843 00:41:43,920 --> 00:41:47,040 Speaker 1: up David dot com. That's right, and that's that's my 844 00:41:47,120 --> 00:41:49,880 Speaker 1: handle on all this on Twitter and Instagram and Facebook. 845 00:41:49,920 --> 00:41:51,520 Speaker 1: So keep it up, David. That's all you needs to remember. 846 00:41:51,719 --> 00:41:54,560 Speaker 1: At a dot com or searching on Twitter or Instagram 847 00:41:54,640 --> 00:41:56,920 Speaker 1: or Facebook, you'll find me. David. I just want you 848 00:41:57,280 --> 00:42:00,359 Speaker 1: one final time too. I know it's hard like to back, 849 00:42:00,400 --> 00:42:04,840 Speaker 1: but ten years of just awesomeness of doing the incredible 850 00:42:04,880 --> 00:42:07,680 Speaker 1: things psychologically and physically for yourself, you're gonna You're gonna 851 00:42:07,719 --> 00:42:09,760 Speaker 1: do it again. You know you're gonna do it again. 852 00:42:10,239 --> 00:42:14,200 Speaker 1: And this show is all about allowing ourselves to not 853 00:42:14,280 --> 00:42:16,759 Speaker 1: be perfect, right and and to know that none of 854 00:42:16,840 --> 00:42:19,920 Speaker 1: us are. And there we all go through those dark parts. 855 00:42:20,480 --> 00:42:23,080 Speaker 1: And what I learned through my racing is you just 856 00:42:23,080 --> 00:42:25,799 Speaker 1: get through them. You go slowly, you don't beat yourself up, 857 00:42:25,960 --> 00:42:28,719 Speaker 1: and you've gotten through them all. I've gotten through them all. 858 00:42:28,760 --> 00:42:31,160 Speaker 1: We've got a percent success rate, right as they say, David, 859 00:42:31,200 --> 00:42:34,400 Speaker 1: and being successful at getting through And so thank you 860 00:42:34,480 --> 00:42:37,000 Speaker 1: for for sharing, and uh, I look forward to seeing 861 00:42:37,000 --> 00:42:39,719 Speaker 1: you take it that next level because you did the 862 00:42:39,800 --> 00:42:42,959 Speaker 1: toughest part and now, yes it's tough, I would argue, 863 00:42:43,000 --> 00:42:44,960 Speaker 1: and I know that I'm you know, not going through 864 00:42:44,960 --> 00:42:47,200 Speaker 1: exactly what you're going through. But I can't wait to 865 00:42:47,200 --> 00:42:48,799 Speaker 1: see you on the other side of this, and you're 866 00:42:48,800 --> 00:42:51,480 Speaker 1: gonna be that much stronger and we're gonna have another 867 00:42:51,480 --> 00:42:53,759 Speaker 1: conversation in six months and and we're gonna have the 868 00:42:53,800 --> 00:42:56,720 Speaker 1: success story from there. So thank you because your story 869 00:42:56,840 --> 00:42:58,440 Speaker 1: is is going to be so powerful. So for so 870 00:42:58,440 --> 00:43:01,399 Speaker 1: many people, there's no perfect intagram world, right we think 871 00:43:01,440 --> 00:43:04,160 Speaker 1: there is. Everyone looks perfect and we're all like, you know, 872 00:43:04,400 --> 00:43:07,440 Speaker 1: a mess on the inside, uh every now and again. 873 00:43:07,520 --> 00:43:09,759 Speaker 1: So so thank you. What's the workout for today? Were 874 00:43:09,840 --> 00:43:12,960 Speaker 1: you off to? Uh? StairMaster? This is the first time 875 00:43:13,000 --> 00:43:15,200 Speaker 1: going to this particular gym and the pandemic, so I 876 00:43:15,200 --> 00:43:17,680 Speaker 1: don't know if there's gonna be My plan is StairMaster. 877 00:43:17,760 --> 00:43:19,600 Speaker 1: If there are limits to it, time wise or line 878 00:43:19,640 --> 00:43:22,000 Speaker 1: sport or whatever that may need to adapt. But it's 879 00:43:22,000 --> 00:43:23,440 Speaker 1: it's a cardio days and I would like to do 880 00:43:23,520 --> 00:43:26,359 Speaker 1: stars awesome. We'll have fun and so great catching up 881 00:43:26,400 --> 00:43:28,480 Speaker 1: and and just thank you again for sharing, thank you 882 00:43:28,520 --> 00:43:30,279 Speaker 1: for having me Tom, and thank you in general for 883 00:43:30,400 --> 00:43:32,880 Speaker 1: highlighting stories like this, because I think a lot of 884 00:43:32,920 --> 00:43:36,120 Speaker 1: people UM with a platform like this would focus solely 885 00:43:36,160 --> 00:43:39,920 Speaker 1: on the successes and um and the inspiration for people 886 00:43:40,000 --> 00:43:42,600 Speaker 1: looking back afterward. And so it means a lot to 887 00:43:42,680 --> 00:43:45,040 Speaker 1: me that you're willing to spend the time to talk 888 00:43:45,040 --> 00:43:47,600 Speaker 1: to someone who's still in the midst of it, who's 889 00:43:47,640 --> 00:43:49,040 Speaker 1: who's come a long way, but it's still in the 890 00:43:49,040 --> 00:43:51,160 Speaker 1: midst of it, because I think that you're right, people 891 00:43:51,160 --> 00:43:52,799 Speaker 1: need to hear those stories. These are the stories that 892 00:43:52,840 --> 00:43:55,640 Speaker 1: I'm most interested in when I'm looking for inspiration. I 893 00:43:55,640 --> 00:43:57,640 Speaker 1: don't care about the winner of the marathon. I want 894 00:43:57,640 --> 00:43:59,680 Speaker 1: to hear about the people that did it for the 895 00:43:59,719 --> 00:44:02,879 Speaker 1: first time, that are that overcame something to get there, 896 00:44:03,320 --> 00:44:06,160 Speaker 1: that are pushing through something that I haven't experienced before, 897 00:44:06,560 --> 00:44:08,439 Speaker 1: but have come through on the other side stronger because 898 00:44:08,480 --> 00:44:11,360 Speaker 1: of it. So I appreciate you allotting the time that 899 00:44:11,400 --> 00:44:13,120 Speaker 1: you have a lot of and spent with me to 900 00:44:13,600 --> 00:44:16,520 Speaker 1: talk about this. Thanks is all from me to you, 901 00:44:16,680 --> 00:44:19,040 Speaker 1: So thank you, and UH, I look forward to catching up. 902 00:44:19,040 --> 00:44:21,959 Speaker 1: Go do that workout and UH we will talk again soon. 903 00:44:22,160 --> 00:44:25,920 Speaker 1: All right. I can't wait so great catching up David Garcia. 904 00:44:25,960 --> 00:44:39,440 Speaker 1: We will be right back after this short break and 905 00:44:39,680 --> 00:44:44,040 Speaker 1: we are back. I just want to thank David Garcia 906 00:44:44,120 --> 00:44:47,920 Speaker 1: one final time. These shows with guys like David Garcia, 907 00:44:47,920 --> 00:44:51,200 Speaker 1: and there there aren't many, I hope, are so helpful. 908 00:44:52,080 --> 00:44:54,640 Speaker 1: I kind of him. It's a tough show to do. 909 00:44:54,880 --> 00:44:57,000 Speaker 1: It's a tough show to do because I know how 910 00:44:57,080 --> 00:45:01,200 Speaker 1: much David has accomplished, and you know, we all struggle, 911 00:45:02,600 --> 00:45:04,759 Speaker 1: and even the perfect person or the one you think 912 00:45:04,800 --> 00:45:09,200 Speaker 1: isn't struggling, everybody is struggling. And you know, we all 913 00:45:09,239 --> 00:45:13,120 Speaker 1: need to hear that we've done good things. And David 914 00:45:13,480 --> 00:45:17,680 Speaker 1: for ten years, you know, lost an incredible amount of way, 915 00:45:17,760 --> 00:45:20,600 Speaker 1: kept it off and competed and he's going through a 916 00:45:20,680 --> 00:45:26,399 Speaker 1: rough patch and we all do. And his honesty is 917 00:45:26,920 --> 00:45:31,080 Speaker 1: so refreshing and tough to listen to. But I know 918 00:45:31,120 --> 00:45:33,200 Speaker 1: he's gonna come out of it the other side, and 919 00:45:33,239 --> 00:45:35,600 Speaker 1: I know he's gonna be stronger. I I talked about 920 00:45:35,640 --> 00:45:38,319 Speaker 1: my races every race I do. I know at the 921 00:45:38,320 --> 00:45:42,239 Speaker 1: finish line, I'm a different person, and my most the 922 00:45:42,280 --> 00:45:44,600 Speaker 1: special races are not the ones I went the fastest 923 00:45:44,680 --> 00:45:47,279 Speaker 1: or did the best in they're the ones with the 924 00:45:47,280 --> 00:45:51,480 Speaker 1: biggest challenge. And you know, I would argue David has 925 00:45:51,480 --> 00:45:54,920 Speaker 1: been so successful, you know that can be an issue. 926 00:45:55,200 --> 00:45:58,080 Speaker 1: He's gotten through so many challenges, and I know he's 927 00:45:58,080 --> 00:46:01,359 Speaker 1: gonna he's gonna come out even wronger and I look 928 00:46:01,360 --> 00:46:03,319 Speaker 1: forward to speaking with him again in six months. But 929 00:46:03,560 --> 00:46:04,719 Speaker 1: I knew that I had to bring the show to 930 00:46:04,719 --> 00:46:07,920 Speaker 1: you right away, because again, we are in crazy times, 931 00:46:07,960 --> 00:46:10,960 Speaker 1: crazier than normal, and a lot of people are suffering, 932 00:46:10,960 --> 00:46:13,240 Speaker 1: and a lot of people have fallen off their fitness 933 00:46:13,360 --> 00:46:15,640 Speaker 1: and nutrition plans, and a lot of people are beating 934 00:46:15,719 --> 00:46:18,600 Speaker 1: themselves up. Many of you who are listening, many of 935 00:46:18,640 --> 00:46:21,640 Speaker 1: you who reached out and listen, I'm not this has 936 00:46:21,719 --> 00:46:24,640 Speaker 1: been It's tough for everybody, and we're all suffering in 937 00:46:24,640 --> 00:46:30,359 Speaker 1: different ways. But we control what we can. And that's 938 00:46:30,360 --> 00:46:33,160 Speaker 1: why I asked David to give his advice at the end, 939 00:46:34,040 --> 00:46:37,120 Speaker 1: and that's why I end every show the same way, 940 00:46:38,400 --> 00:46:41,280 Speaker 1: no matter how tough the situation is, no matter what's 941 00:46:41,320 --> 00:46:46,120 Speaker 1: going on, we all control three things, how much we move, 942 00:46:46,560 --> 00:46:50,239 Speaker 1: what we put into our mouths, and our attitudes. And 943 00:46:50,280 --> 00:46:58,120 Speaker 1: as David just illustrated, the attitude is so crucial because 944 00:46:58,160 --> 00:47:04,160 Speaker 1: the attitude, our beliefs are talk either helps that movement 945 00:47:04,280 --> 00:47:10,600 Speaker 1: and that eating or it goes against us. So that's 946 00:47:10,600 --> 00:47:13,000 Speaker 1: why I do the shows on the psychology. That's why 947 00:47:13,000 --> 00:47:16,880 Speaker 1: I talk about self efficacy. That's why we talk about 948 00:47:16,920 --> 00:47:20,759 Speaker 1: that internal monologue we all have, and that's why we 949 00:47:20,800 --> 00:47:25,560 Speaker 1: take small steps. And that's why I do this show 950 00:47:25,600 --> 00:47:27,880 Speaker 1: because when you go on fat diets, when you go 951 00:47:27,960 --> 00:47:31,120 Speaker 1: on bad exercise programs that are flawed from the start, 952 00:47:32,640 --> 00:47:36,600 Speaker 1: that doesn't help you at all. And so small steps 953 00:47:37,640 --> 00:47:42,680 Speaker 1: and give yourself room to not be perfect. If you 954 00:47:42,719 --> 00:47:46,520 Speaker 1: were successful before, you will be successful again. You have 955 00:47:46,640 --> 00:47:50,560 Speaker 1: the tools, you have the coping strategies. It may take 956 00:47:50,560 --> 00:47:54,200 Speaker 1: a little time, and it often does, but you will 957 00:47:54,239 --> 00:47:59,520 Speaker 1: get through it. Just keep moving forward. Thank you for listening. 958 00:47:59,560 --> 00:48:02,560 Speaker 1: Please rate the show if you have not yet already 959 00:48:02,640 --> 00:48:06,319 Speaker 1: done so, we subscribe to the show and if you 960 00:48:06,400 --> 00:48:09,719 Speaker 1: need to reach out questions comments. Tom h Fit is 961 00:48:09,719 --> 00:48:12,759 Speaker 1: my Twitter as well as my Instagram Tom h Fit Again, 962 00:48:12,880 --> 00:48:16,520 Speaker 1: check out David Keep it Up David dot com for everything, 963 00:48:16,600 --> 00:48:19,040 Speaker 1: his blog post, his social media Keep it Up David. 964 00:48:19,280 --> 00:48:23,279 Speaker 1: It's David Garcia and thank you for listening. I hope 965 00:48:23,280 --> 00:48:26,240 Speaker 1: you enjoyed the show that was some honest, honest talk 966 00:48:26,760 --> 00:48:30,759 Speaker 1: and thank you for listening. I am Tom Holland. This 967 00:48:30,840 --> 00:48:39,920 Speaker 1: is Fitness Disrupted. Believe in Yourself. Fitness Disrupted is a 968 00:48:39,960 --> 00:48:43,360 Speaker 1: production of I heart Radio. For more podcasts from my 969 00:48:43,440 --> 00:48:47,000 Speaker 1: heart Radio, visit the i heart Radio app, Apple Podcasts, 970 00:48:47,280 --> 00:48:49,440 Speaker 1: or wherever you listen to your favorite shows.