1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:11,920 --> 00:00:18,800 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. If 3 00:00:18,800 --> 00:00:25,320 Speaker 1: we want true health and wellness behavioral change for a lifetime, 4 00:00:26,000 --> 00:00:31,320 Speaker 1: we need to focus on three things exercise, nutrition, and motivation. 5 00:00:32,400 --> 00:00:35,400 Speaker 1: And when I made the conscious decision to make my 6 00:00:35,479 --> 00:00:37,680 Speaker 1: passion my vocation, I said, I need to focus on 7 00:00:37,720 --> 00:00:39,920 Speaker 1: all three of those things. I need to study them, 8 00:00:39,920 --> 00:00:42,840 Speaker 1: I need to understand them, and I need to combine 9 00:00:42,920 --> 00:00:48,720 Speaker 1: them to truly affect change, both in myself, in my family, 10 00:00:49,159 --> 00:00:53,720 Speaker 1: and in all the people I work with. Because you 11 00:00:53,760 --> 00:00:56,520 Speaker 1: can't have just one. You can't just change exercise, you 12 00:00:56,560 --> 00:01:00,200 Speaker 1: can't just change what you eat. And as we all know, 13 00:01:00,320 --> 00:01:06,000 Speaker 1: and I will talk about here today, motivation is everything. 14 00:01:06,880 --> 00:01:13,560 Speaker 1: It's everything because, let's face it, you all know that 15 00:01:14,920 --> 00:01:19,800 Speaker 1: you should move more and eat less bad stuff. We 16 00:01:19,840 --> 00:01:22,480 Speaker 1: need to exercise and we need to change what we 17 00:01:22,480 --> 00:01:26,160 Speaker 1: We know that, but how do we do it and 18 00:01:26,160 --> 00:01:27,920 Speaker 1: how do we do it for a lifetime. Sure we 19 00:01:27,920 --> 00:01:30,520 Speaker 1: can do it short term. We can go on a 20 00:01:30,520 --> 00:01:33,760 Speaker 1: crash diet and be done in two, three, four weeks 21 00:01:33,800 --> 00:01:39,080 Speaker 1: after torturing ourselves. We can start that New Year's resolution 22 00:01:39,240 --> 00:01:48,160 Speaker 1: exercise plan. Every January. Only two quit a few weeks 23 00:01:48,240 --> 00:01:52,800 Speaker 1: a few months in, so in the end, it really 24 00:01:53,040 --> 00:02:00,000 Speaker 1: truly hinges on that motivation. And that's why I get 25 00:02:00,080 --> 00:02:07,280 Speaker 1: so angry and upset at those bad diets and the 26 00:02:07,320 --> 00:02:15,680 Speaker 1: bad exercise programs, because over time they wear away at 27 00:02:15,680 --> 00:02:19,880 Speaker 1: your motivation. You question your ability to do something. And 28 00:02:19,880 --> 00:02:22,800 Speaker 1: it's not that you're not motivated, it's that you're following 29 00:02:22,840 --> 00:02:26,880 Speaker 1: the wrong plan, that you're following bad advice and you 30 00:02:26,960 --> 00:02:31,480 Speaker 1: cannot get to your destination if you have bad directions, 31 00:02:32,320 --> 00:02:35,800 Speaker 1: and bad directions are everywhere, So it's motivation. How do 32 00:02:35,840 --> 00:02:41,480 Speaker 1: we find that? When I started my master's program decades ago, 33 00:02:41,960 --> 00:02:44,440 Speaker 1: that was why I walked in the door. That's what 34 00:02:44,520 --> 00:02:48,560 Speaker 1: I was so excited to spend three plus years learning 35 00:02:49,040 --> 00:02:52,519 Speaker 1: how to motivate people. And when I brought that up 36 00:02:52,919 --> 00:02:57,920 Speaker 1: to my one of my sports psychology professors, he said, 37 00:02:57,919 --> 00:03:03,680 Speaker 1: you can't motivate people. You can provide incentive. And that's 38 00:03:03,720 --> 00:03:05,720 Speaker 1: what this show is about. We're going to talk about 39 00:03:06,639 --> 00:03:13,080 Speaker 1: all the different ways you can figure out what motivates you, 40 00:03:16,280 --> 00:03:20,280 Speaker 1: and many of them you have heard before, but how 41 00:03:20,320 --> 00:03:24,360 Speaker 1: many have you actually tried? And not only that, how 42 00:03:24,360 --> 00:03:28,000 Speaker 1: many have you actually tried and given a chance to work. 43 00:03:28,480 --> 00:03:32,520 Speaker 1: But I would argue this is different most of you. 44 00:03:32,600 --> 00:03:38,000 Speaker 1: If you haven't found success yet or starting to find success, 45 00:03:38,000 --> 00:03:39,920 Speaker 1: because it doesn't come right away, it takes time. Like 46 00:03:40,000 --> 00:03:46,240 Speaker 1: everything else, you most likely haven't employed even a few 47 00:03:46,240 --> 00:03:50,080 Speaker 1: of these You've heard them, you've read them, but you 48 00:03:50,200 --> 00:03:55,320 Speaker 1: haven't truly tried them. Because they do work. They do work, 49 00:03:56,640 --> 00:03:59,560 Speaker 1: and as I will bring together, when you take a 50 00:03:59,680 --> 00:04:05,240 Speaker 1: vera idea of these tips, these dudes and don't and 51 00:04:05,320 --> 00:04:12,600 Speaker 1: you combine them super powerful. You don't lack motivation. You 52 00:04:12,680 --> 00:04:15,520 Speaker 1: know you want it. You want to lose that weight, 53 00:04:15,560 --> 00:04:19,280 Speaker 1: You want to achieve your goals. You have bad directions 54 00:04:20,160 --> 00:04:23,640 Speaker 1: and your goal setting is also most likely flawed as well. 55 00:04:24,800 --> 00:04:29,080 Speaker 1: Focusing solely on weight. Just got ahead of myself. Let's 56 00:04:29,120 --> 00:04:32,000 Speaker 1: take a quick break. When we come back. I'm gonna 57 00:04:32,000 --> 00:04:35,360 Speaker 1: give you five dudes and five don't when it comes 58 00:04:35,400 --> 00:04:48,360 Speaker 1: to motivation and we are back. I not only get 59 00:04:48,360 --> 00:04:51,840 Speaker 1: ahead of myself occasionally within the podcast, I oftentimes do 60 00:04:52,160 --> 00:04:55,599 Speaker 1: because I am so passionate about every single show I do. 61 00:04:55,960 --> 00:04:58,320 Speaker 1: But I realized when I looked back at the hundreds 62 00:04:58,320 --> 00:05:03,520 Speaker 1: of shows I have done already that I didn't do 63 00:05:03,600 --> 00:05:07,680 Speaker 1: this kind of basic my kind of motivation one oh one, 64 00:05:07,720 --> 00:05:09,680 Speaker 1: And I thought of calling this motivation one oh one, 65 00:05:09,680 --> 00:05:12,920 Speaker 1: but something about that didn't ring true. But I did 66 00:05:12,960 --> 00:05:17,920 Speaker 1: a podcast intrinsic versus extrinsic motivation a little more advanced 67 00:05:18,680 --> 00:05:22,359 Speaker 1: than today's show. But I would argue today's show is 68 00:05:23,160 --> 00:05:25,760 Speaker 1: just as important, if not more so, because it gets 69 00:05:25,760 --> 00:05:29,520 Speaker 1: you started. And let me just do a quick, you know, 70 00:05:29,880 --> 00:05:34,760 Speaker 1: rehash of that episode. What is motivation? It's the internal 71 00:05:34,800 --> 00:05:39,760 Speaker 1: processes that give a behavior. It's energy direction and persistence. 72 00:05:40,680 --> 00:05:45,680 Speaker 1: So it's internal gives a behavior energy direction and persistence. 73 00:05:46,279 --> 00:05:49,799 Speaker 1: Be lave it at that. An extrinsic motivation, that's behavior 74 00:05:49,839 --> 00:05:53,800 Speaker 1: that's driven by rewards, external rewards. You do something, you 75 00:05:53,839 --> 00:06:00,479 Speaker 1: get a reward, intrinsic motivation driven by internal rewards because 76 00:06:00,600 --> 00:06:05,720 Speaker 1: interest and enjoyment of the task itself. And my lifelong 77 00:06:05,960 --> 00:06:11,240 Speaker 1: goal for everyone is too convince you over time that 78 00:06:11,400 --> 00:06:15,800 Speaker 1: everyone can get to that intrinsic motivation. As crazy as 79 00:06:15,839 --> 00:06:17,599 Speaker 1: it sounds, for so many of you who say you 80 00:06:17,720 --> 00:06:22,560 Speaker 1: detest exercise, you don't like eating healthy, No, you haven't 81 00:06:22,560 --> 00:06:26,279 Speaker 1: found it works for you yet, you can and will 82 00:06:26,320 --> 00:06:30,760 Speaker 1: flip that switch. Every single one of you is capable 83 00:06:30,800 --> 00:06:35,680 Speaker 1: of that, and it is amazing. It's amazing. I just 84 00:06:35,960 --> 00:06:40,440 Speaker 1: ate a ridiculously healthy salad, ridiculously didn't make it myself. 85 00:06:40,440 --> 00:06:44,000 Speaker 1: I'm too lazy, and I was so looking forward to it, 86 00:06:44,640 --> 00:06:48,919 Speaker 1: and I enjoyed it more than a dessert. But I 87 00:06:48,920 --> 00:06:53,280 Speaker 1: still have dessert. Okay, sidetracked, let's get right into it. 88 00:06:54,000 --> 00:06:58,480 Speaker 1: So motivation, five dudes. Five don't You've heard the first 89 00:06:58,480 --> 00:07:01,000 Speaker 1: one a million times? But have you actually applied it? 90 00:07:01,040 --> 00:07:04,720 Speaker 1: Have you tried it? Have a specific goal or event 91 00:07:05,360 --> 00:07:10,000 Speaker 1: to shoot for. This gives it purpose. This gives your 92 00:07:10,440 --> 00:07:16,200 Speaker 1: fitness goals a date, a specific date. Ideally it's challenging. 93 00:07:16,680 --> 00:07:19,160 Speaker 1: So this can be so many different things, especially in 94 00:07:19,200 --> 00:07:23,640 Speaker 1: today's world where we have virtual challenges now. But something 95 00:07:24,240 --> 00:07:28,280 Speaker 1: ideally that is fitness related. A five k walk for charity, 96 00:07:28,280 --> 00:07:31,800 Speaker 1: of five k run, your first triathlon. I did that 97 00:07:31,880 --> 00:07:35,680 Speaker 1: podcast way back Why you should try and try, and 98 00:07:35,800 --> 00:07:41,440 Speaker 1: just about everyone is capable sprint triathlon, whatever your distance, 99 00:07:42,240 --> 00:07:45,760 Speaker 1: forces you to cross train, swim, bike runs, strength train. Amazing, 100 00:07:45,800 --> 00:07:50,360 Speaker 1: That's why I do it, amongst many other reasons. And 101 00:07:50,360 --> 00:07:52,760 Speaker 1: this is where I'm gonna get to that combination of factors. 102 00:07:53,520 --> 00:07:55,840 Speaker 1: I didn't come out of the womb, running and doing 103 00:07:55,880 --> 00:08:01,840 Speaker 1: triathlons and exercising every day. So finding a specific goal, 104 00:08:03,160 --> 00:08:05,680 Speaker 1: a specific event to shoot for that you can put 105 00:08:05,680 --> 00:08:08,080 Speaker 1: on the calendar that is off in the distance, off 106 00:08:08,120 --> 00:08:14,920 Speaker 1: in the future, is so powerful. And this is not 107 00:08:16,080 --> 00:08:20,400 Speaker 1: your wedding, not although those are super motivating as well. 108 00:08:20,440 --> 00:08:23,480 Speaker 1: When I was a trainer, and I would have and 109 00:08:23,640 --> 00:08:25,400 Speaker 1: we say women and this is not sexist. It's just 110 00:08:25,480 --> 00:08:28,120 Speaker 1: guys don't care by and large about getting in shape 111 00:08:28,120 --> 00:08:31,960 Speaker 1: for their wedding. Women tend to care much more. Very 112 00:08:31,960 --> 00:08:36,439 Speaker 1: sexist on the mail part, just the truth. And that 113 00:08:36,520 --> 00:08:39,600 Speaker 1: was a huge selling point for personal training back in 114 00:08:39,600 --> 00:08:42,360 Speaker 1: the day, and that can be powerful. But I want 115 00:08:42,440 --> 00:08:44,720 Speaker 1: this to be fitness related. I want this to be 116 00:08:44,800 --> 00:08:47,960 Speaker 1: a challenge, and ideally it's something that scares you a 117 00:08:47,960 --> 00:08:51,520 Speaker 1: little bit, scares you a little bit, not a lot, 118 00:08:51,679 --> 00:08:56,160 Speaker 1: not a huge amount. Although if that's your personality type, okay, 119 00:08:58,760 --> 00:09:00,600 Speaker 1: and then I want you to put it out there 120 00:09:00,760 --> 00:09:03,680 Speaker 1: or not again, based on your personality type. So in 121 00:09:03,720 --> 00:09:06,040 Speaker 1: many of the books I've written about, you know, triathlon 122 00:09:06,200 --> 00:09:09,920 Speaker 1: running and goal setting, I talked about not only signing 123 00:09:10,000 --> 00:09:13,280 Speaker 1: up for that event, but then telling a handful of 124 00:09:13,320 --> 00:09:19,040 Speaker 1: family and friends that you'd rather not admit that you 125 00:09:19,120 --> 00:09:23,000 Speaker 1: didn't do it. But I realize that works for many people. 126 00:09:23,080 --> 00:09:24,599 Speaker 1: There are some people who just want to keep it 127 00:09:24,640 --> 00:09:27,480 Speaker 1: to themselves. If that works for you, okay, But for 128 00:09:27,600 --> 00:09:31,840 Speaker 1: the vast majority of people, putting it out there is powerful. 129 00:09:32,440 --> 00:09:36,880 Speaker 1: It helps, okay, So try to find that. Trying to 130 00:09:36,920 --> 00:09:41,240 Speaker 1: find that, and number two ties into this so powerfully. 131 00:09:43,040 --> 00:09:45,720 Speaker 1: Do have a specific goal or event to shoot for, 132 00:09:45,840 --> 00:09:47,720 Speaker 1: that's number one. Number two is do it for charity. 133 00:09:47,760 --> 00:09:50,439 Speaker 1: If you can do it for charity, if you can. 134 00:09:50,480 --> 00:09:54,160 Speaker 1: I coached a cancer charity for just over a decade, 135 00:09:54,880 --> 00:09:57,040 Speaker 1: raised tens of millions of dollars, helped to raise tens 136 00:09:57,040 --> 00:09:59,360 Speaker 1: of millions of dollars, and it was a cancer charity 137 00:09:59,360 --> 00:10:04,040 Speaker 1: where we did a sense triathlons runs and then Spartan 138 00:10:04,160 --> 00:10:07,200 Speaker 1: races running up the Empire State Building. One of the 139 00:10:07,200 --> 00:10:10,480 Speaker 1: greatest things I did as far as giving back and 140 00:10:10,559 --> 00:10:15,959 Speaker 1: combining fitness and charity and cancer and raising money. So 141 00:10:16,600 --> 00:10:22,079 Speaker 1: if you can connect your specific goal event you're training 142 00:10:22,120 --> 00:10:24,120 Speaker 1: for with a charity, and it's almost impossible not to 143 00:10:25,360 --> 00:10:27,280 Speaker 1: given the Internet in the ways we can do this today, 144 00:10:29,120 --> 00:10:31,840 Speaker 1: that gives it so much meaning. It makes it so 145 00:10:31,920 --> 00:10:36,400 Speaker 1: much more difficult to quit, to not follow through. And 146 00:10:36,440 --> 00:10:40,199 Speaker 1: then like when I coach that charity, you oftentimes if 147 00:10:40,200 --> 00:10:44,560 Speaker 1: you do it specifically through a charity, you get a 148 00:10:44,600 --> 00:10:47,720 Speaker 1: coach and you get community and you get training plans 149 00:10:47,840 --> 00:10:51,720 Speaker 1: right there. And there are so many great charities, so 150 00:10:51,920 --> 00:10:55,600 Speaker 1: many and if you can tie that into a charity 151 00:10:55,640 --> 00:10:59,920 Speaker 1: that you have a personal connection to family, friends who 152 00:11:00,000 --> 00:11:02,840 Speaker 1: are affected by something, that you can help raise money for, 153 00:11:03,720 --> 00:11:12,880 Speaker 1: beyond powerful, beyond powerful. And many times these charities you 154 00:11:12,920 --> 00:11:18,680 Speaker 1: can travel. You can sign up to raise money to 155 00:11:18,760 --> 00:11:21,400 Speaker 1: do an event for a charity that you have a 156 00:11:21,440 --> 00:11:25,480 Speaker 1: connection to that maybe in another country, another state, you 157 00:11:25,520 --> 00:11:29,240 Speaker 1: make a trip out of it. This is motivation people 158 00:11:30,440 --> 00:11:35,840 Speaker 1: without having to get motivation. You're putting a plan in place. 159 00:11:37,160 --> 00:11:40,440 Speaker 1: And when you have that charity and that fundraising and 160 00:11:40,480 --> 00:11:47,280 Speaker 1: that meaning, it has value far beyond. So consider that 161 00:11:48,480 --> 00:11:51,160 Speaker 1: and you can jump right on the internet, start googling 162 00:11:52,120 --> 00:11:55,960 Speaker 1: and find so many options. What a great goal, what 163 00:11:56,040 --> 00:11:58,559 Speaker 1: a great you know, new Year's resolution goal. You can 164 00:11:58,640 --> 00:12:03,800 Speaker 1: start whenever, and it's bigger than you. You're combining fitness, 165 00:12:04,200 --> 00:12:09,880 Speaker 1: you're combining charity, doing good things for other people. Everyone benefits. 166 00:12:12,320 --> 00:12:16,079 Speaker 1: Number three. Now we're getting you know, if you want 167 00:12:16,080 --> 00:12:19,480 Speaker 1: to call it selfish whatever, but it's not spend money. 168 00:12:19,600 --> 00:12:22,360 Speaker 1: Do spend money. Let me just make sure a little 169 00:12:22,400 --> 00:12:25,000 Speaker 1: obsessive here. So Number one, do do have a specific 170 00:12:25,040 --> 00:12:27,000 Speaker 1: goal or event to train for it to shoot for? 171 00:12:27,640 --> 00:12:29,840 Speaker 1: Number two, do it for charity? If you can combine 172 00:12:29,880 --> 00:12:33,920 Speaker 1: the two and do spend money invest in your health. 173 00:12:35,200 --> 00:12:37,480 Speaker 1: You know, I work obviously with a lot of different 174 00:12:37,480 --> 00:12:41,840 Speaker 1: fitness brands and companies, and I get equipment things for free. 175 00:12:41,880 --> 00:12:45,120 Speaker 1: If I give those things away, people are much less 176 00:12:45,160 --> 00:12:49,800 Speaker 1: likely to use them. They're not motivated. You get that 177 00:12:49,880 --> 00:12:52,360 Speaker 1: piece of fitness equipment that you have no connection, you 178 00:12:52,400 --> 00:12:56,559 Speaker 1: have no skin in the game. Most people that will 179 00:12:56,640 --> 00:12:59,040 Speaker 1: sap them of their motivation. You spend a lot of 180 00:12:59,080 --> 00:13:05,239 Speaker 1: money on something doesn't always, as we know, provide perfect motivation. 181 00:13:05,320 --> 00:13:08,000 Speaker 1: I mean, how many times do we hear about that 182 00:13:08,080 --> 00:13:11,240 Speaker 1: expensive piece of exercise equipment that becomes a close rack. 183 00:13:12,120 --> 00:13:17,920 Speaker 1: But it helps, it helps immeasurably. So buy something? Do 184 00:13:18,040 --> 00:13:20,400 Speaker 1: spend money? Do buy something? And the bigger the better, 185 00:13:20,880 --> 00:13:25,280 Speaker 1: go big. Do some research though, you know, I've done 186 00:13:25,520 --> 00:13:28,360 Speaker 1: so many podcasts on what type of fitness equipment I 187 00:13:28,360 --> 00:13:32,960 Speaker 1: should buy cardio strength. There are so many options and 188 00:13:33,000 --> 00:13:35,240 Speaker 1: this is where when you say you don't enjoy exercise, no, 189 00:13:35,320 --> 00:13:37,719 Speaker 1: you just haven't found what you like. And then when 190 00:13:37,760 --> 00:13:39,400 Speaker 1: you spend money on it and you bring it into 191 00:13:39,440 --> 00:13:42,240 Speaker 1: your home, you're much more likely to use it. It 192 00:13:42,320 --> 00:13:45,000 Speaker 1: can also be a bike that you go and right outside, 193 00:13:46,160 --> 00:13:52,240 Speaker 1: anything fitness related, So do spend money equipment and all 194 00:13:52,240 --> 00:13:53,760 Speaker 1: of the other things that go with that, could be 195 00:13:53,760 --> 00:13:57,400 Speaker 1: a smart watch, fitness technology. We are living in the 196 00:13:57,559 --> 00:14:02,720 Speaker 1: most incredible times. When I started, there was no internet, 197 00:14:03,480 --> 00:14:07,839 Speaker 1: and now you have everything. We have everything right at 198 00:14:07,840 --> 00:14:11,000 Speaker 1: our fingertips, in the privacy of our own home, at 199 00:14:11,040 --> 00:14:15,840 Speaker 1: a great price, and so many options. So do spend money. 200 00:14:16,280 --> 00:14:19,240 Speaker 1: There's no better way to invest than in your health. 201 00:14:20,360 --> 00:14:23,880 Speaker 1: And when you buy equipment for your home, others can 202 00:14:24,000 --> 00:14:28,880 Speaker 1: use it too. Could not spend money in a better way, 203 00:14:29,200 --> 00:14:35,960 Speaker 1: So do spend money. Number four. I did a podcast 204 00:14:36,080 --> 00:14:39,880 Speaker 1: on this as well. Do get a training partner or 205 00:14:39,920 --> 00:14:43,880 Speaker 1: a tribe. It's a new word. There was no tribe 206 00:14:43,920 --> 00:14:46,400 Speaker 1: back when I first started in this industry, and I 207 00:14:46,400 --> 00:14:50,280 Speaker 1: don't think it's in any of my textbooks, But a 208 00:14:50,360 --> 00:14:56,440 Speaker 1: tribe a community. There's such power in numbers. Incredible. Now 209 00:14:56,480 --> 00:14:59,960 Speaker 1: I'm someone who enjoys going out for a run or 210 00:15:00,120 --> 00:15:03,040 Speaker 1: bike ride by myself the vast majority of the time. 211 00:15:03,520 --> 00:15:05,280 Speaker 1: But I do know that when I train with other 212 00:15:05,320 --> 00:15:08,080 Speaker 1: people and exercise with other people, I enjoy it in 213 00:15:08,080 --> 00:15:10,960 Speaker 1: a different way. I'm not going to say more, just differently, 214 00:15:11,880 --> 00:15:15,760 Speaker 1: and I like to mix it up. Variation variation. Variation 215 00:15:16,200 --> 00:15:19,560 Speaker 1: goes for exercise, goes for nutrition, goes for everything within 216 00:15:20,040 --> 00:15:23,240 Speaker 1: those two buckets. So it doesn't have to be for 217 00:15:23,280 --> 00:15:28,640 Speaker 1: every workout. But they're most people. When you have an 218 00:15:28,640 --> 00:15:34,240 Speaker 1: accountability partner or partners, then it's fun and you motivate 219 00:15:34,280 --> 00:15:39,080 Speaker 1: each other. On days when maybe you're not motivated, your 220 00:15:39,120 --> 00:15:41,600 Speaker 1: two training partners, well they will be and they're gonna 221 00:15:41,600 --> 00:15:43,360 Speaker 1: get you out of bed or get you to where 222 00:15:43,360 --> 00:15:45,880 Speaker 1: you need to be. And there's so many ways to 223 00:15:45,920 --> 00:15:47,840 Speaker 1: do this. You can do it at someone's home, you 224 00:15:47,840 --> 00:15:51,440 Speaker 1: can go for walks together, you can do it over zoom. 225 00:15:51,520 --> 00:15:55,640 Speaker 1: Now you can join a club if you want to 226 00:15:55,720 --> 00:15:59,480 Speaker 1: join a walking club or rowing club, you know, join 227 00:15:59,520 --> 00:16:03,400 Speaker 1: a gym him that has that community. So many different 228 00:16:03,440 --> 00:16:09,280 Speaker 1: options now, so many boutique memberships. You can do and 229 00:16:09,360 --> 00:16:13,720 Speaker 1: join so many specific workouts. That's what's so fun. You know. 230 00:16:13,800 --> 00:16:15,480 Speaker 1: Back in the day, one of the major flaws with 231 00:16:15,600 --> 00:16:18,240 Speaker 1: Jim's was that you paid for all of these services 232 00:16:18,280 --> 00:16:20,280 Speaker 1: he didn't use. Right, you join a big gym and 233 00:16:20,280 --> 00:16:22,520 Speaker 1: you're like, okay, there's a pool, but you're not a swimmer. 234 00:16:22,800 --> 00:16:25,240 Speaker 1: And then there's all these classes and equipment and you're 235 00:16:25,240 --> 00:16:27,920 Speaker 1: just there maybe to take yoga. Well, now you have 236 00:16:28,360 --> 00:16:31,120 Speaker 1: how many yoga options, how many bar options, how many 237 00:16:31,280 --> 00:16:36,080 Speaker 1: rowing you know, facilities so super specific, and then you 238 00:16:36,120 --> 00:16:40,200 Speaker 1: get that community and you make that connection. One reason 239 00:16:40,280 --> 00:16:46,160 Speaker 1: CrossFit is so popular it's that community aspect. There is 240 00:16:46,280 --> 00:16:49,360 Speaker 1: power in numbers. Now, I know most of you have 241 00:16:49,440 --> 00:16:51,800 Speaker 1: heard these tips, if you want to call them that, 242 00:16:51,840 --> 00:16:55,360 Speaker 1: I'm not a big fan of that term. These ideas before. 243 00:16:56,040 --> 00:17:03,600 Speaker 1: Have you employed them? Number four? Nope? Number five? Get 244 00:17:03,600 --> 00:17:06,960 Speaker 1: a coach? So for those of you who maybe you know, 245 00:17:07,200 --> 00:17:09,600 Speaker 1: you're like, I don't feel like joining a group right 246 00:17:09,680 --> 00:17:13,159 Speaker 1: yet I'm feeling great about myself. Get a coach, a 247 00:17:13,200 --> 00:17:19,520 Speaker 1: trainer that can be online or in person. Now, let 248 00:17:19,520 --> 00:17:24,040 Speaker 1: me say years ago, when there was you know, pre Peloton, 249 00:17:24,160 --> 00:17:28,359 Speaker 1: pre all that stuff. I had a friend who had 250 00:17:28,400 --> 00:17:31,040 Speaker 1: a company where you did one on one training but virtual, 251 00:17:31,400 --> 00:17:33,399 Speaker 1: and I was like, yeah, I I pooh pooed. I 252 00:17:33,400 --> 00:17:35,639 Speaker 1: was like yeah, I'm not interested. He's like, no, you 253 00:17:35,640 --> 00:17:38,920 Speaker 1: gotta try. It's different. I go, It's it's you know, zoom, 254 00:17:38,960 --> 00:17:43,560 Speaker 1: and I was amazed. I acquiesced. I did a session. 255 00:17:44,359 --> 00:17:49,240 Speaker 1: It was different. It was amazing, you know, and there 256 00:17:49,320 --> 00:17:53,000 Speaker 1: wasn't some stranger in my house. Totally different for those 257 00:17:53,000 --> 00:17:56,600 Speaker 1: of you who maybe don't want that either. But I 258 00:17:56,600 --> 00:17:58,359 Speaker 1: had a six am appointment to go down into my 259 00:17:58,400 --> 00:18:02,359 Speaker 1: home gym, connect with a trainer, and there's things you 260 00:18:02,400 --> 00:18:07,280 Speaker 1: can do online with graphics and heart rate. It's amazing. Again, 261 00:18:07,320 --> 00:18:11,040 Speaker 1: the technology is, it's mind boggling. So get a coach, 262 00:18:12,119 --> 00:18:14,119 Speaker 1: you know. Had a question yesterday where someone said they 263 00:18:14,160 --> 00:18:17,160 Speaker 1: were doing their first five K they were worried and 264 00:18:17,200 --> 00:18:19,760 Speaker 1: what should they do. I said, one of the options 265 00:18:19,760 --> 00:18:21,400 Speaker 1: is to get a coach. You gotta follow a plan, 266 00:18:22,160 --> 00:18:26,040 Speaker 1: a reputable coach who's going to progress you appropriately, A 267 00:18:26,040 --> 00:18:29,440 Speaker 1: reputable trainer who knows what they're doing. So if you're 268 00:18:29,440 --> 00:18:31,560 Speaker 1: just starting out with strength training, get this question all 269 00:18:31,560 --> 00:18:34,639 Speaker 1: the time, where do I start? Well? I have books, 270 00:18:35,520 --> 00:18:38,960 Speaker 1: micro workout, plan, beat the gym, things like that, but 271 00:18:39,080 --> 00:18:43,159 Speaker 1: for many people, having that one on one, in person 272 00:18:43,320 --> 00:18:49,639 Speaker 1: or virtual connection is a great way to start again. 273 00:18:50,400 --> 00:18:54,480 Speaker 1: Combines investing money. You're gonna spend some money. That's helpful, 274 00:18:55,720 --> 00:19:01,320 Speaker 1: and you're going to do things correctly. Performing exercises correctly 275 00:19:02,160 --> 00:19:07,760 Speaker 1: is so important, and the vast majority of people don't. 276 00:19:09,320 --> 00:19:12,520 Speaker 1: So do get a coach? All right, So we got 277 00:19:12,520 --> 00:19:15,320 Speaker 1: the five dudes, go over them one final time. Do 278 00:19:15,440 --> 00:19:17,800 Speaker 1: have a specifical event to shoot board, do it for charity. 279 00:19:17,840 --> 00:19:20,439 Speaker 1: If you can do spend money, do get a training 280 00:19:20,480 --> 00:19:25,399 Speaker 1: partner or a tribe, and do get a coach, and 281 00:19:25,480 --> 00:19:28,560 Speaker 1: maybe you do all of those. Think of how powerful 282 00:19:28,640 --> 00:19:31,719 Speaker 1: that is. The people who came to me when I 283 00:19:31,800 --> 00:19:36,600 Speaker 1: was a coach, and many of them so important type 284 00:19:36,600 --> 00:19:40,679 Speaker 1: as they didn't need motivation, but they wanted to be 285 00:19:40,760 --> 00:19:43,640 Speaker 1: told what to do. They wanted to follow a plan. 286 00:19:44,520 --> 00:19:46,280 Speaker 1: And then they're like, well, I want someone who knows 287 00:19:46,280 --> 00:19:49,679 Speaker 1: what they're talking about, who's spent years studying this, so 288 00:19:49,760 --> 00:19:54,720 Speaker 1: that they are going to achieve their goals, greatest results, 289 00:19:54,720 --> 00:19:56,920 Speaker 1: shortest amount of time, at least likelihood of injury. That's 290 00:19:56,960 --> 00:19:58,800 Speaker 1: what I give to people, and that's what I give 291 00:19:58,800 --> 00:20:02,159 Speaker 1: to you. But those people my vast majority of my 292 00:20:02,200 --> 00:20:04,360 Speaker 1: clientele over the years, I had a mix of everything, 293 00:20:05,359 --> 00:20:09,080 Speaker 1: but a large portion of them towards the end of 294 00:20:09,080 --> 00:20:14,200 Speaker 1: of working. You know with people both online and in person, 295 00:20:14,600 --> 00:20:19,040 Speaker 1: they were not lacking motivation. They wanted structure. And so 296 00:20:19,200 --> 00:20:22,800 Speaker 1: my point is all five of these things are super 297 00:20:22,840 --> 00:20:27,040 Speaker 1: important and will absolutely get you to your destination if 298 00:20:27,040 --> 00:20:29,360 Speaker 1: you employ them. Okay, final break. When we come back, 299 00:20:29,400 --> 00:20:32,040 Speaker 1: the five don'ts and the five don'ts are just as 300 00:20:32,080 --> 00:20:36,640 Speaker 1: important as the five dudes, maybe more so. It will 301 00:20:36,640 --> 00:20:38,440 Speaker 1: tell you what they are when it become right back, 302 00:20:38,440 --> 00:20:52,399 Speaker 1: short break and we're back talking about motivation. One of 303 00:20:52,440 --> 00:20:56,120 Speaker 1: the most common questions topics and just frustrations with people 304 00:20:56,200 --> 00:21:00,719 Speaker 1: is is how do you get motivated? We know what 305 00:21:00,800 --> 00:21:03,639 Speaker 1: we need to do, how do we do it, and 306 00:21:03,680 --> 00:21:06,040 Speaker 1: how do we do it consistently? All right here? The 307 00:21:06,160 --> 00:21:10,760 Speaker 1: don't first one super important. Had to put it right 308 00:21:10,840 --> 00:21:14,600 Speaker 1: up there as the number one don't. Please don't focus 309 00:21:14,640 --> 00:21:18,000 Speaker 1: solely on weight loss. That is one of the major 310 00:21:18,080 --> 00:21:22,280 Speaker 1: problems because that scale doesn't move. For all the reasons 311 00:21:22,280 --> 00:21:26,560 Speaker 1: and all the podcasts I've done so far, it is 312 00:21:26,600 --> 00:21:31,040 Speaker 1: a flawed strategy from the start. Now, I know you're 313 00:21:31,040 --> 00:21:33,720 Speaker 1: like Tom, but that's why I'm listening. I get it. 314 00:21:34,600 --> 00:21:36,240 Speaker 1: You know those clients that came to me, I just 315 00:21:36,280 --> 00:21:40,320 Speaker 1: talked about the ones who didn't lack motivation and and 316 00:21:40,400 --> 00:21:44,040 Speaker 1: the others as well, no matter who they were, and 317 00:21:44,240 --> 00:21:46,600 Speaker 1: if the goal was weight loss, I took the focus 318 00:21:46,640 --> 00:21:50,600 Speaker 1: off it by doing what by setting an event, choosing 319 00:21:51,040 --> 00:21:53,280 Speaker 1: something for them so that they would take their focus 320 00:21:53,280 --> 00:21:55,000 Speaker 1: off it. So like, oh my gosh, I'm gonna do 321 00:21:55,040 --> 00:22:00,400 Speaker 1: my first triathlon, and what happened. They forgot about weight loss. 322 00:22:00,400 --> 00:22:03,480 Speaker 1: They focused on swimming, biking, running, doing what they needed 323 00:22:03,520 --> 00:22:06,760 Speaker 1: to do, and then suddenly race day comes and they go, 324 00:22:07,600 --> 00:22:10,080 Speaker 1: oh my gosh, Tom, I've lost twenty eight pounds and 325 00:22:10,200 --> 00:22:15,680 Speaker 1: even think about it. So take the focus off weight loss. 326 00:22:15,760 --> 00:22:19,600 Speaker 1: Do not. Don't focus on weight loss as your prime 327 00:22:20,480 --> 00:22:25,480 Speaker 1: metric for whether or not your program is working. It 328 00:22:25,560 --> 00:22:29,919 Speaker 1: won't if that's your focus, not long term. But if 329 00:22:29,920 --> 00:22:34,160 Speaker 1: you do the five dues, do you have a specific goal, 330 00:22:34,480 --> 00:22:37,560 Speaker 1: Start to connect to people, do it for something bigger 331 00:22:37,600 --> 00:22:41,359 Speaker 1: than yourself that weight loss will come. I promise number 332 00:22:41,400 --> 00:22:44,440 Speaker 1: seven or number two of them. Don't don't worry about 333 00:22:44,480 --> 00:22:50,160 Speaker 1: anyone else. Don't worry about others. This is your journey, 334 00:22:50,320 --> 00:22:54,920 Speaker 1: and you're not comparing yourself to anyone else because what 335 00:22:54,960 --> 00:22:57,240 Speaker 1: they say they do and what they do too totally 336 00:22:57,240 --> 00:22:59,719 Speaker 1: different things. It goes for trainers as well, goes for fitness. 337 00:22:59,760 --> 00:23:04,199 Speaker 1: People do what they do, not what they say, and 338 00:23:04,320 --> 00:23:08,520 Speaker 1: unfortunately you don't always see what they do. You know 339 00:23:08,640 --> 00:23:13,399 Speaker 1: it's confusing, But focus on yourself. Put the blinders on. 340 00:23:14,880 --> 00:23:17,280 Speaker 1: This is your journey. You're gonna get there your way, 341 00:23:17,600 --> 00:23:21,560 Speaker 1: and you're gonna take what's around you and take that 342 00:23:21,640 --> 00:23:25,160 Speaker 1: in to figure out what works for you. And that's 343 00:23:25,160 --> 00:23:28,680 Speaker 1: what this show is hopefully doing for you, is giving 344 00:23:28,680 --> 00:23:32,480 Speaker 1: you so many different ideas and options and ways to 345 00:23:32,560 --> 00:23:40,159 Speaker 1: figure out where your journey is and what you need 346 00:23:40,960 --> 00:23:44,040 Speaker 1: to reach your destination. All right, So you have to 347 00:23:44,080 --> 00:23:48,000 Speaker 1: block out others, block out all the noise around you, 348 00:23:49,800 --> 00:23:52,120 Speaker 1: people who are telling you what the way it should be, 349 00:23:52,840 --> 00:23:55,000 Speaker 1: and the people who are competing with you, especially when 350 00:23:55,040 --> 00:23:58,800 Speaker 1: you start to see results. Put those blinders on. Do 351 00:23:58,880 --> 00:24:03,560 Speaker 1: not worry about others. Number eight, Do not dwell on 352 00:24:03,600 --> 00:24:08,919 Speaker 1: the past. There's no failure. There's no failure. You tried 353 00:24:08,960 --> 00:24:15,919 Speaker 1: many different things, diets, exercise programs. You probably got hurt disappointment, 354 00:24:17,000 --> 00:24:20,520 Speaker 1: not because you lacked motivation, but because of what I 355 00:24:20,520 --> 00:24:22,640 Speaker 1: said at the start of the show. You had bad 356 00:24:22,680 --> 00:24:29,560 Speaker 1: directions and or you're just figuring it out. You're figuring 357 00:24:29,560 --> 00:24:34,480 Speaker 1: it out, which is gonna be number nine, But wipe 358 00:24:34,680 --> 00:24:40,000 Speaker 1: the slate clean. There's no past, there's only the present. 359 00:24:40,920 --> 00:24:43,480 Speaker 1: And every step you make from today forward is a 360 00:24:43,520 --> 00:24:49,800 Speaker 1: step forward that goes to number ten. But that's it. 361 00:24:50,560 --> 00:24:54,640 Speaker 1: Do not beat yourself up. Stop that is not helpful 362 00:24:54,880 --> 00:24:57,520 Speaker 1: and it's not your fault when you have bad information. 363 00:24:58,040 --> 00:25:02,399 Speaker 1: But now you have the tools that you're going to employ, 364 00:25:02,520 --> 00:25:04,639 Speaker 1: and you're gonna give it time and you're gonna see results. 365 00:25:04,640 --> 00:25:06,960 Speaker 1: And I'm going to get those direct messages from you 366 00:25:07,520 --> 00:25:11,919 Speaker 1: months from now saying here's my success story. Nothing that 367 00:25:12,000 --> 00:25:14,119 Speaker 1: makes me happier. That's why I do what I do. 368 00:25:15,200 --> 00:25:18,520 Speaker 1: Number nine. Don't put all your eggs in one basket. 369 00:25:19,720 --> 00:25:24,080 Speaker 1: Try many different things. This goes to the psychological, the physiological. 370 00:25:24,440 --> 00:25:29,040 Speaker 1: This goes to finding what you enjoy, so give it time. 371 00:25:29,520 --> 00:25:31,359 Speaker 1: And this goes to spending money. So you're gonna go 372 00:25:31,480 --> 00:25:34,080 Speaker 1: try maybe a bar class and go, oh, it's not 373 00:25:34,160 --> 00:25:37,760 Speaker 1: for me, It's okay. That's how you figure out what 374 00:25:37,800 --> 00:25:40,280 Speaker 1: does work for you. You You try a boxing class, you go, 375 00:25:40,760 --> 00:25:43,879 Speaker 1: I really don't like that. So don't put all your 376 00:25:43,920 --> 00:25:47,240 Speaker 1: eggs in one basket. Even when you find something you enjoy. 377 00:25:48,840 --> 00:25:52,880 Speaker 1: Keep mixing it up. Make that maybe the primary right 378 00:25:53,040 --> 00:25:54,919 Speaker 1: if you say, you know what, I really love this 379 00:25:54,960 --> 00:25:57,600 Speaker 1: walking group, Okay, three or four or five times a week, 380 00:25:57,640 --> 00:26:00,960 Speaker 1: whatever that number is. But then I got to do 381 00:26:01,040 --> 00:26:03,720 Speaker 1: the other things as well, the strength training and some 382 00:26:03,840 --> 00:26:07,399 Speaker 1: other forms of cardio. But don't put all your eggs 383 00:26:07,400 --> 00:26:10,280 Speaker 1: in one basket. And this is what's so great about 384 00:26:10,320 --> 00:26:13,159 Speaker 1: free trial memberships at all of these boutique clubs and 385 00:26:13,200 --> 00:26:16,600 Speaker 1: things like that, free trial memberships online. So it's a 386 00:26:16,640 --> 00:26:18,960 Speaker 1: little counterintuitive because I'm telling you to find what you enjoy, 387 00:26:20,680 --> 00:26:23,359 Speaker 1: and I want you to do that a lot, but 388 00:26:23,480 --> 00:26:28,320 Speaker 1: not exclusively because that leads to problems too. And so 389 00:26:28,359 --> 00:26:30,840 Speaker 1: when you invest money, when you try many different things, 390 00:26:30,880 --> 00:26:33,399 Speaker 1: you're gonna find different things. Sure you're gonna find some 391 00:26:33,480 --> 00:26:37,280 Speaker 1: things you like more than others. I enjoy running way 392 00:26:37,280 --> 00:26:42,440 Speaker 1: more than swimming, but I enjoy being injury free by 393 00:26:42,480 --> 00:26:46,080 Speaker 1: doing all the different things, changing things up mentally, saying 394 00:26:46,080 --> 00:26:48,359 Speaker 1: you know what, today, maybe I'm gonna go for that 395 00:26:48,400 --> 00:26:50,639 Speaker 1: swim instead of the run the legs are tired, or 396 00:26:50,640 --> 00:26:53,840 Speaker 1: I'm gonna do the strength training, so go by feel 397 00:26:54,720 --> 00:27:00,159 Speaker 1: and mix it up. And finally, last one, don't or 398 00:27:00,160 --> 00:27:04,320 Speaker 1: get that minutes matter. You know. I'm looking at the 399 00:27:04,359 --> 00:27:07,480 Speaker 1: back of my book in my studio as I say that, 400 00:27:09,000 --> 00:27:10,919 Speaker 1: and on the back of the micro workout plan, in 401 00:27:11,119 --> 00:27:14,800 Speaker 1: big yellow and black letters, it says five minutes matters 402 00:27:16,600 --> 00:27:19,359 Speaker 1: and less than five minutes matters. So when it comes 403 00:27:19,359 --> 00:27:25,800 Speaker 1: to motivation, that's the bad information that so many have 404 00:27:25,920 --> 00:27:28,119 Speaker 1: believed for so long that I have to go to 405 00:27:28,160 --> 00:27:31,199 Speaker 1: the gym, that I have to do an hour, and 406 00:27:31,280 --> 00:27:36,480 Speaker 1: you don't take success. You don't find success in doing 407 00:27:36,520 --> 00:27:39,480 Speaker 1: the five minutes of stretching in the morning, in doing 408 00:27:39,640 --> 00:27:44,880 Speaker 1: the ten minute body weight workout in the evening, as 409 00:27:44,920 --> 00:27:50,320 Speaker 1: you think us not enough. Yeah, it is, and it 410 00:27:50,400 --> 00:27:53,919 Speaker 1: SAPs you of the motivation when you make these huge 411 00:27:55,160 --> 00:28:01,840 Speaker 1: asks of yourself, of your time and commitment. When it's 412 00:28:02,040 --> 00:28:05,240 Speaker 1: the combination of all of those little workouts, all of 413 00:28:05,320 --> 00:28:10,000 Speaker 1: that movement done throughout the day that makes all the 414 00:28:10,040 --> 00:28:14,639 Speaker 1: difference going forward. I don't go to the gym anymore, really, 415 00:28:15,720 --> 00:28:17,960 Speaker 1: which is crazy. It spent my entire life at fifty 416 00:28:18,000 --> 00:28:23,680 Speaker 1: two now and I used to mix it up, but 417 00:28:24,280 --> 00:28:29,160 Speaker 1: COVID and lifestyle and home gym and getting outside time 418 00:28:29,200 --> 00:28:31,040 Speaker 1: of year, all of those things, I have gone to 419 00:28:31,119 --> 00:28:33,920 Speaker 1: the gym less and less and less. If you love 420 00:28:33,960 --> 00:28:38,000 Speaker 1: going to the gym, awesome, but don't forget that minutes matter, 421 00:28:40,120 --> 00:28:42,360 Speaker 1: and we need to be healthy outside the gym. We 422 00:28:42,400 --> 00:28:45,440 Speaker 1: need to move all day long. If you go to 423 00:28:45,440 --> 00:28:47,360 Speaker 1: the gym for an hour, but you sit ten hours 424 00:28:47,360 --> 00:28:51,520 Speaker 1: out of the day, you're gonna have problems. So when 425 00:28:51,640 --> 00:28:56,000 Speaker 1: you don't forget that minutes matter, that makes the motivation 426 00:28:56,920 --> 00:28:58,600 Speaker 1: that much easier to go. Oh, I can do that. 427 00:29:00,040 --> 00:29:02,720 Speaker 1: I can do a ten minute workout in the morning, 428 00:29:02,800 --> 00:29:05,880 Speaker 1: I can go for a twenty minute walk at lunchtime. 429 00:29:06,360 --> 00:29:11,560 Speaker 1: That's how all great success stories start. The people I've 430 00:29:11,600 --> 00:29:16,920 Speaker 1: had on the show that David Garcias who made small 431 00:29:17,040 --> 00:29:21,440 Speaker 1: changes that aren't small at the start. So when it 432 00:29:21,440 --> 00:29:23,640 Speaker 1: comes to motivation, not asking you to do an Iron 433 00:29:23,680 --> 00:29:26,880 Speaker 1: Man unless you want to or run a marathon, I'm 434 00:29:26,920 --> 00:29:31,480 Speaker 1: actually asking you to start small and make those small 435 00:29:31,560 --> 00:29:34,000 Speaker 1: changes over time, and it becomes so much easier to 436 00:29:34,000 --> 00:29:36,640 Speaker 1: get motivated to do that. Oh I can do that, 437 00:29:37,360 --> 00:29:41,720 Speaker 1: and it builds on itself. Five minutes becomes ten minutes, 438 00:29:42,160 --> 00:29:46,960 Speaker 1: ten minutes becomes fifteen, and then sometimes fifteen minutes becomes 439 00:29:47,040 --> 00:29:52,040 Speaker 1: three five minute workouts throughout the day. It all matters 440 00:29:53,320 --> 00:29:56,200 Speaker 1: and I am living proof of that. All right, So 441 00:29:56,240 --> 00:30:00,160 Speaker 1: there you go. Five dudes, five don't about motivation. Do 442 00:30:00,320 --> 00:30:05,160 Speaker 1: not beat yourself up. But I gotta start listening to 443 00:30:05,200 --> 00:30:08,400 Speaker 1: the advice here, plying the stuff that resonates with you, 444 00:30:09,280 --> 00:30:12,640 Speaker 1: learning the science, embracing the science, believing that you have 445 00:30:12,760 --> 00:30:18,120 Speaker 1: the capacity to change, and then giving it time. All right. 446 00:30:19,760 --> 00:30:22,760 Speaker 1: Should have done the show before. The intrinsic and an extrinsic. 447 00:30:22,800 --> 00:30:27,920 Speaker 1: But you know a lot to do. Thank you for listening. 448 00:30:28,600 --> 00:30:30,720 Speaker 1: That's a great guest coming up soon. Lots of great 449 00:30:30,760 --> 00:30:33,080 Speaker 1: shows in the works if you want to reach out 450 00:30:33,080 --> 00:30:41,360 Speaker 1: with ideas, questions, topics, Tom h Fit Instagram, tom h Fit, Twitter, website, 451 00:30:41,360 --> 00:30:45,200 Speaker 1: Fitness Disrupted dot com. I alluded to talked about my 452 00:30:45,280 --> 00:30:48,760 Speaker 1: most recent book, The Micro Workout Plan. Such a great 453 00:30:48,760 --> 00:30:52,160 Speaker 1: place for so many of you to start. And if 454 00:30:52,200 --> 00:30:56,920 Speaker 1: you have read it, Amazon review so helpful. Listen I have. 455 00:30:57,160 --> 00:30:59,080 Speaker 1: I think it's sixty four reviews. My goal is over 456 00:30:59,080 --> 00:31:02,360 Speaker 1: a hundred soon. Who's gonna help me out? There you go, 457 00:31:02,440 --> 00:31:07,600 Speaker 1: I'm setting goals, setting goals. Remember, my goal for you 458 00:31:07,760 --> 00:31:09,280 Speaker 1: is to bring you the best information so you can 459 00:31:09,280 --> 00:31:13,440 Speaker 1: live your best life. No bias. My bias is science 460 00:31:14,400 --> 00:31:18,360 Speaker 1: and experience and a passion for webbing what I do 461 00:31:18,680 --> 00:31:23,200 Speaker 1: all right, Remember there are three things we all control. 462 00:31:24,040 --> 00:31:25,800 Speaker 1: How much we move, what we put into our mouths, 463 00:31:25,800 --> 00:31:31,240 Speaker 1: and our attitudes. And that is awesome. I am Tom 464 00:31:31,280 --> 00:31:36,200 Speaker 1: Holland to exercise physiologist, certified sports nutritionist, Believe in Yourself. 465 00:31:40,080 --> 00:31:43,440 Speaker 1: Fitness Disrupted is a production of I heart Radio. For 466 00:31:43,520 --> 00:31:46,360 Speaker 1: more podcasts from my heart Radio, visit the i heart 467 00:31:46,440 --> 00:31:49,800 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 468 00:31:49,840 --> 00:31:50,680 Speaker 1: favorite shows.