WEBVTT - Sam Wood has big news 📢

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<v Speaker 1>Get everybody.

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<v Speaker 2>It is.

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<v Speaker 1>Oh, it's a strange feeling coming into the studio today

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<v Speaker 1>for a number of reasons, the first of which it's

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<v Speaker 1>the last episode of the year, and the second of

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<v Speaker 1>which it's the last episode probably for a little while,

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<v Speaker 1>because we're going to take a break. I'm not sure

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<v Speaker 1>for how long, but it's just the right time to

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<v Speaker 1>have a little break of Woodlife podcasts, something that we've done.

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<v Speaker 2>We've done forty.

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<v Speaker 1>Episodes a year for the last two years and I have, honestly,

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<v Speaker 1>hand on heart, loved every second of it. So we

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<v Speaker 1>don't have a guest coming in today because I thought

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<v Speaker 1>it was important to reflect back on what has been

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<v Speaker 1>such a brilliant journey, wonderful learning experience, and most importantly

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<v Speaker 1>give thanks to all of you for listening and tuning

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<v Speaker 1>in every single week or a couple of times a week.

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<v Speaker 1>And I mean that sincerely. It's been wonderful to get

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<v Speaker 1>all of the great feedback and the continual questions that

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<v Speaker 1>come in. But there's just a lot going on at

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<v Speaker 1>the moment, and sometimes something has to give and it's

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<v Speaker 1>time for a little break. And a massive thank you

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<v Speaker 1>to iHeartRadio, Aarn and Tobri and to Indy, my wonderful

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<v Speaker 1>producers who have just been incredible to work with. A huge,

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<v Speaker 1>huge thank you to our eighty wonderful guests over this

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<v Speaker 1>time that have taught me so much and and I

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<v Speaker 1>really mean that sincerely. In a job where you're often

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<v Speaker 1>the one giving advice, to be able to sit there

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<v Speaker 1>and listen and learn on a weekly basis has been

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<v Speaker 1>something that I've thoroughly enjoyed. It's literally like getting the

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<v Speaker 1>front row seat to some of the best experts in

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<v Speaker 1>the world.

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<v Speaker 2>But it's not goodbye. It's just goodbye for now.

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<v Speaker 1>So yes, we're going to get to a little list.

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<v Speaker 1>I've put a little list together, a bit of a

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<v Speaker 1>recap list, which I don't know I'm going to wax lyrical,

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<v Speaker 1>and we could take in any direction that's coming up

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<v Speaker 1>next on the Woodline. All right, time to get into it.

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<v Speaker 1>Our last list, our last list for now. Here are

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<v Speaker 1>just some of the key takeaways from two incredible years

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<v Speaker 1>of the Woodlife. There has been so many key lessons.

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<v Speaker 1>I think one I was writing a little list, and

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<v Speaker 1>I think one of the one of the things that

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<v Speaker 1>really sort of hit me was how often the same

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<v Speaker 1>key lesson would come up in a different way, So

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<v Speaker 1>from a nutrition perspective or a sleep perspective, or a

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<v Speaker 1>mental health or a physical health or psychology, physiology. The

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<v Speaker 1>interconnection between them all just really reinforce the fact that

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<v Speaker 1>and I'm going to start with my last point first,

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<v Speaker 1>because everyone's health and I've got health in inverted commas,

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<v Speaker 1>is different. What's important to you might not be important

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<v Speaker 1>to that person, and that doesn't matter. You have to

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<v Speaker 1>find what works for you and you have to be

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<v Speaker 1>multi dimensional. You know, pilarates is not health. Pilaratees is

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<v Speaker 1>a tool to health. It is one facet. You know, yoga,

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<v Speaker 1>an apple, a smoothie, a good night's sleep. It all

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<v Speaker 1>has to come together for what ultimately drives your health

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<v Speaker 1>and happiness in a realistic, sustainable manner. So I think

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<v Speaker 1>the most important message to start with is that everyone's

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<v Speaker 1>health is different. You've got to find what works for you,

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<v Speaker 1>and it's really important that you're multi dimensional. The second one,

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<v Speaker 1>closely related to that is you can't separate mental and

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<v Speaker 1>physical health. They are so connected. It's not just think

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<v Speaker 1>they've got a mental health. It can be fixed with

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<v Speaker 1>going for a run. It's not suggesting that if you've

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<v Speaker 1>got a saw a leg that can be fixed with

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<v Speaker 1>the meditation session, but it does show the overlap and

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<v Speaker 1>the interconnection always between the two and again reinforces the

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<v Speaker 1>multi dimensional, holistic nature of our health the way that

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<v Speaker 1>we look at it. I'm all about, you know, doing smarter,

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<v Speaker 1>not training, but doing smarter not harder. When I was younger,

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<v Speaker 1>it used to be more is more, push harder, The

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<v Speaker 1>harder you work, the better results you'll get from a

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<v Speaker 1>training perspective. And interestingly, to my point at the beginning

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<v Speaker 1>of the episode, I think I'm starting to have the

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<v Speaker 1>same revelation from a life perspective. More isn't more, Harder

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<v Speaker 1>isn't better, do things smarter, give more time to yourself.

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<v Speaker 1>It's not all bash and crash for the best results.

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<v Speaker 1>It's not all you know, the person who does the

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<v Speaker 1>eight and our day wins at the end of the day.

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<v Speaker 1>You might win from a productivity perspective, but at what costs.

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<v Speaker 1>And it's the same with your training. I always see

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<v Speaker 1>that relationship or that metaphor between life and training from

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<v Speaker 1>a train smarter, not harder perspective, and adding in you know,

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<v Speaker 1>I'll do less workouts, but there'll be a sauna and

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<v Speaker 1>an ice bath in there once a week where a

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<v Speaker 1>workout perhaps where two workouts perhaps were and I definitely

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<v Speaker 1>am better mentally and physically for it. Another one that

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<v Speaker 1>really resonated with me is get in the flow. Finding

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<v Speaker 1>something in your life each week that makes you forget

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<v Speaker 1>about time. Get rid of your phone, no alarms, no alerts,

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<v Speaker 1>nothing to break that flow with a beep or a

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<v Speaker 1>vibration or whatever it might be. It might be reading,

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<v Speaker 1>it might be dancing, it could be crochet, painting, pottery, writing.

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<v Speaker 2>Whatever is your thing.

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<v Speaker 1>Find a little window every single week to do something

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<v Speaker 1>where you get into a flow and it makes you

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<v Speaker 1>feel inspired, It makes you feel creative, and it's a

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<v Speaker 1>disconnect from the craziness that is life that we all know.

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<v Speaker 1>The next one balance. That's a really interesting one because

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<v Speaker 1>I don't know if I believe if there is such thing.

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<v Speaker 1>If I'm being honest, I think it's important to have

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<v Speaker 1>boundaries and parameters around things, because then we can't tell

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<v Speaker 1>those little white lives to ourselves that we're perhaps doing

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<v Speaker 1>things better.

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<v Speaker 2>Than what we really are.

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<v Speaker 1>But when it comes to balance, it's I think it's

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<v Speaker 1>about am I taking care of myself mentally and physically

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<v Speaker 1>without putting too much pressure on myself. And I'm a

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<v Speaker 1>massive believer that if your attitude or your philosophy is

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<v Speaker 1>progress not perfection, and you are trying to do things

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<v Speaker 1>at a seven or eight out of ten, then that's

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<v Speaker 1>where you will find the best or the closest level

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<v Speaker 1>to what is balanced, because you're going to be doing

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<v Speaker 1>good things for yourself, eating, sleeping, exercising, mental health most

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<v Speaker 1>of the time, but never in a way that feels

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<v Speaker 1>like your own harshest critic. You're never satisfied no matter

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<v Speaker 1>how much you're doing. You are comparing yourself to others constantly,

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<v Speaker 1>probably more so from an individual perspective. You're depriving yourself

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<v Speaker 1>of everything all of the time. So you're like, yeah,

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<v Speaker 1>I'm great, I'm a ten out of ten. I'm a

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<v Speaker 1>ten out of ten. I'm doing so well, But at

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<v Speaker 1>what cost? No chocolate, no wine, no beer, no socializing,

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<v Speaker 1>no fun, no life. Really, if I'm being honest, and

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<v Speaker 1>I think it's when you have that realization that life

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<v Speaker 1>is to be lived. And if you can do that

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<v Speaker 1>at eight out of ten while still taking care of yourself.

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<v Speaker 1>You've got to remember, most people out there are taking

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<v Speaker 1>care of themselves at a one to or three. If

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<v Speaker 1>you're an eight, you are absolutely in the minority of

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<v Speaker 1>people out there that are looking after themselves. People look

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<v Speaker 1>at me like I'm some kind of wellness freak. I'm

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<v Speaker 1>at a seven. Literally, if I'm being honest, I'm at

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<v Speaker 1>a seven. I would eat at a seven, I would exercise

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<v Speaker 1>at a seven, I would sleep at probably a six.

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<v Speaker 2>Since I've had babies. But I feel good. I feel good.

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<v Speaker 1>I feel like I'm getting that balance pretty right for

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<v Speaker 1>a forty three year old bloke with four kids, and

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<v Speaker 1>I'm okay with it. Next one, don't try and do

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<v Speaker 1>too much too early. It's all about small habits build success.

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<v Speaker 1>If you can get the little things to the habitual stage,

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<v Speaker 1>that is this habitual to you as cleaning your teeth

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<v Speaker 1>every morning and every night, you will be absolutely blown

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<v Speaker 1>away at how much those little habits add up to

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<v Speaker 1>genuine success from a wellness, productivity, happiness perspective. Don't worry

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<v Speaker 1>about where you need to be in a year. Don't

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<v Speaker 1>worry about locking yourself into one hour workouts seven days

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<v Speaker 1>a week, and you know feeling that the world's going

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<v Speaker 1>to end if you miss one. A misst workout is

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<v Speaker 1>a mist workout. Tomorrow is a fresh day with a

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<v Speaker 1>clean slate. Don't beat yourself up about it. The next one,

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<v Speaker 1>eat real foods. Try and avoid the word diet for

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<v Speaker 1>the rest of your life. It's never really a good connotation.

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<v Speaker 1>Diet by definition, is already talking about a short term solution.

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<v Speaker 1>It's got a finish line, and good eating, good wellness

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<v Speaker 1>should be something you're aiming to build a habit around

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<v Speaker 1>that you stick to for the rest of your life.

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<v Speaker 1>So try and work away from diet. And when people

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<v Speaker 1>say what's the best advice when it comes to food,

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<v Speaker 1>and you may have heard me say it here before one,

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<v Speaker 1>eat real food. Number two, eat more protein and more vegetables.

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<v Speaker 1>If you can achieve those three things, you will already

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<v Speaker 1>be ninety percent of the way There. One of my favorites.

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<v Speaker 1>It's an oldy bit of goodie, and I promise you,

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<v Speaker 1>no matter what fads come and go, this one should

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<v Speaker 1>absolutely be top of your list. Always try and move

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<v Speaker 1>every day, and I'll add to that, try and move.

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<v Speaker 2>In the morning.

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<v Speaker 1>If you can move your body for ten to thirty

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<v Speaker 1>minutes in the morning, you will not only be better mentally,

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<v Speaker 1>but you'll be better physically. You'll be consistent with your

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<v Speaker 1>exercise because you get it done before something can intervene.

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<v Speaker 2>You'll have a.

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<v Speaker 1>Boosted energy, boosted mood, more clarity, more productivity. You'll feel

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<v Speaker 1>a great sense of accomplishment early in the day that

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<v Speaker 1>will carry on, that will carry momentum throughout your day.

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<v Speaker 1>So try and move your body every single day. It

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<v Speaker 1>keeps the momentum and the motivation going. It's the perfect

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<v Speaker 1>start to the day. It decreases stress. I could go on,

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<v Speaker 1>I could write a list of three hundred reasons why

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<v Speaker 1>you should move every day, but the bottom line is

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<v Speaker 1>you should.

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<v Speaker 2>You just should.

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<v Speaker 1>And I always like to preface that by saying, know

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<v Speaker 1>what you're going to do tomorrow today, don't leave it's

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<v Speaker 1>a chance you should know tonight. When is the window

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<v Speaker 1>that I'm going to move my body tomorrow?

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<v Speaker 2>Whenever?

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<v Speaker 1>That may be bet maybe best? And what am I

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<v Speaker 1>going to do? Consistency what gets results. There's no magic workouts,

0:11:31.880 --> 0:11:36.120
<v Speaker 1>it's no best workouts. Consistency of movement is what gets

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<v Speaker 1>you the best results. And if you want to move

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<v Speaker 1>every day or most days, planning the night before is

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<v Speaker 1>an absolute game changer. Second last one, sleep It's been

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<v Speaker 1>an evolution since Woodlife started because when the wood Life started,

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<v Speaker 1>I would have been getting okay sleep because Harper wasn't

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<v Speaker 1>born yet.

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<v Speaker 2>She was in mum's dummy. She's now eighteen months. So

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<v Speaker 2>I've gone, I've got.

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<v Speaker 1>I've been on a roller coaster from a sleep perspective

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<v Speaker 1>of the last six years, because every time a baby

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<v Speaker 1>has been born, you go back into the trenches for

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<v Speaker 1>I don't at least twelve months, and we've been in

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<v Speaker 1>the trenches, out of the trenches on and off for

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<v Speaker 1>a year, for six years. Two big things with sleep,

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<v Speaker 1>I think so many of us tell ourselves we don't

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<v Speaker 1>need as much sleep as we actually do. The other

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<v Speaker 1>thing with sleep is don't get it with a sleep in.

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<v Speaker 1>Get it by improving your pre go to bed, habits,

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<v Speaker 1>dark room, cool room, turn off your digital devices half

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<v Speaker 1>an hour before going to bed. Try not to binge

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<v Speaker 1>on a streaming service, a TV show, a movie service,

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<v Speaker 1>or social.

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<v Speaker 2>Media just before you go to bed.

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<v Speaker 1>Have a nice shower, you know, wind yourself down in

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<v Speaker 1>some kind of way with some music or breathing exercise

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<v Speaker 1>or gentle meditation. All of that stuff feels a bit

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<v Speaker 1>rarah to many people. And I was perhaps in that

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<v Speaker 1>boat once upon a time it works. And if you

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<v Speaker 1>cannot only improve the volume of your sleep or the

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<v Speaker 1>amount of your sleep, but you can improve the quality,

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<v Speaker 1>you will feel the difference. And I think for many

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<v Speaker 1>of us we need to stop feeling to ourselves because

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<v Speaker 1>it really can be powerful.

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<v Speaker 2>This is the last one.

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<v Speaker 1>I'm glad I went backwards because I think it's a

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<v Speaker 1>really nice one to finish on. And it's amazing how

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<v Speaker 1>often this conversation happens.

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<v Speaker 2>Just get started.

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<v Speaker 1>Too many people talk and think and procrastinate or know

0:13:34.320 --> 0:13:36.360
<v Speaker 1>what they should be doing but just aren't doing it

0:13:36.640 --> 0:13:39.440
<v Speaker 1>for too long. And it's not to finish on a

0:13:39.480 --> 0:13:41.600
<v Speaker 1>harsh note. It's not to finish on a note to

0:13:41.640 --> 0:13:45.040
<v Speaker 1>make you feel guilty. It's to finish on a positive note.

0:13:45.960 --> 0:13:50.760
<v Speaker 1>Don't try and do too much too soon. Don't overwhelm

0:13:50.800 --> 0:13:54.880
<v Speaker 1>yourself by making the mountain bigger than.

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<v Speaker 2>It needs to be. Just get started.

0:14:00.160 --> 0:14:09.520
<v Speaker 1>Motivation doesn't create momentum. Momentum creates motivation. Take that first

0:14:09.800 --> 0:14:12.719
<v Speaker 1>step doesn't mean you sign up for a one hour

0:14:12.800 --> 0:14:15.160
<v Speaker 1>hit class tomorrow morning. It might mean you go for

0:14:15.200 --> 0:14:19.120
<v Speaker 1>a ten minute walk. Doesn't mean you start some ridiculous diet.

0:14:19.560 --> 0:14:22.120
<v Speaker 1>It might mean you're going to do. You're going to

0:14:22.120 --> 0:14:24.760
<v Speaker 1>do a healthy swap and what you normally have for breakfast,

0:14:24.800 --> 0:14:26.680
<v Speaker 1>you're going to swap out for a healthy smooth that

0:14:26.720 --> 0:14:28.000
<v Speaker 1>takes three minutes to make.

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<v Speaker 2>Just get started.

0:14:32.640 --> 0:14:35.720
<v Speaker 1>Not tomorrow, not next Monday. You're not waiting for a

0:14:35.760 --> 0:14:39.160
<v Speaker 1>new year like so many people do. There is no

0:14:39.400 --> 0:14:43.520
<v Speaker 1>perfect time to get started. But getting started is the

0:14:43.520 --> 0:14:46.200
<v Speaker 1>most important message that I can leave you with, because

0:14:47.160 --> 0:14:50.400
<v Speaker 1>I know that many of you listen and nod and

0:14:50.520 --> 0:14:53.040
<v Speaker 1>love the knowledge that you're building by listening to the

0:14:53.040 --> 0:14:57.080
<v Speaker 1>Woodlife episodes, But knowing and doing and not the same thing.

0:14:57.320 --> 0:15:00.960
<v Speaker 1>And I think too many of us confuse the two

0:15:00.960 --> 0:15:03.040
<v Speaker 1>from time to time, or if not a lot of

0:15:03.080 --> 0:15:09.480
<v Speaker 1>the time. So I'm going to love you and leave

0:15:09.520 --> 0:15:12.680
<v Speaker 1>you with that. It's been my absolute pleasure and privilege

0:15:12.720 --> 0:15:14.320
<v Speaker 1>to come and speak to you every day a couple

0:15:14.280 --> 0:15:17.320
<v Speaker 1>of times a week here from the studio, And as

0:15:17.360 --> 0:15:20.400
<v Speaker 1>I said, it's not goodbye, it's just farewell for now,

0:15:20.520 --> 0:15:23.560
<v Speaker 1>and I can't wait to rejoin you in some capacity soon.

0:15:24.080 --> 0:15:26.400
<v Speaker 1>Of course, if you want to keep up to speed

0:15:26.440 --> 0:15:29.560
<v Speaker 1>with what's going on, just follow along on Sam James

0:15:29.600 --> 0:15:31.640
<v Speaker 1>Wood on my Instagram, or keep you up to date

0:15:31.680 --> 0:15:34.960
<v Speaker 1>with all of the updates with what's going on. I'm

0:15:35.000 --> 0:15:38.200
<v Speaker 1>always putting content up there too that can keep you

0:15:38.280 --> 0:15:39.960
<v Speaker 1>engaged and keep you motivated.

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<v Speaker 2>And I can't wait to speak to you soon