Category Archives for "solo show"
Too often, we use a fixed mindset when we approach a challenge and struggle. As long as we have this victimhood frame we won't be successful with change. On episode 589 of the 40+ Fitness Podcast, we discuss growth and fixed mindset and how you can change the way you think and find success on your health and fitness journey.
[00:02:38.130] – Coach Allan
Hey, Ras. How are things?
[00:02:40.310] – Coach Rachel
Good, Allan. How are you today?
[00:02:42.480] – Coach Allan
I'm doing okay. We're having a water issue again, so I don't want to get into all that because it's just going to frustrate me again.
[00:02:50.040] – Coach Rachel
[00:02:50.750] – Coach Allan
But we're working on it. But no, I'm happy to announce that I have a few things that I told last week. I started interviewing on different podcasts, and so some of those podcasts have come out now, and I wanted to share a few of them. I was on Paul Hanton's podcast called The Healthy Fit Life. You can find that one at 40plusfitnesspodcast.com/paul.
I was on Natural Health Matters with David Sandstrom. You can find that one at 40plusfitnesspodcast.com/david.
And then I was on Jillian Lockditch, which we had her on last week. I was on her podcast. Growing Older, living Younger with Jillian Lockditch. And that's at 40plusfitnesspodcast.com/gill. And that's Jill spelled G-I-L-L. Like from Jillian, but Gill and you can find that one.
So Paul, David, and Jill, I was on each of their podcasts. And so 40 Plusfitnesspodcast.com and then those names Paul, David or Jill. And you can catch those episodes there.
[00:04:01.180] – Coach Rachel
Awesome. That's exciting. I can't wait to give a listen to those.
[00:04:04.900] – Coach Allan
Yeah, it's interesting to be on the other side of the interview. Sure. Because even if we've discussed kind of what we want to talk about, I don't have a script. I don't go in this like, this is how I say these things. I listen to a question and then I say, okay, this is the best way to answer that. So it's a lot more off the cuff than a lot of the things that I do when I'm interviewing a guest on my podcast. I've read their book and I have specific things I want to discuss here. I go at it not necessarily knowing what they're going to ask me. So it can be kind of interesting. So, yeah, go check those out.
[00:04:46.960] – Coach Rachel
Awesome. That sounds fun.
[00:04:48.730] – Coach Allan
How are things up there?
[00:04:50.180] – Coach Rachel
Good. I just wanted to share with you and our listeners real quick. My doctor just told me some pretty important news the other day. I'm post menopausal. Yay, I made it. I made it. And kind of related to that, my thyroid is finally tanked out, so I'll be starting some thyroid medicine. I'm hypothyroid, which is now the reason why I've been so darn fatigued lately, just because my thyroid has not been functioning quite as well. And it's kind of funny because as an ultra marathoner, fatigue is kind of the name of my game to begin with. But now I really know why I'm actually as tired as I am, so I'll be starting that pretty soon.
[00:05:33.370] – Coach Allan
Man, you're going to be blowing out your PRS like nobody's business.
[00:05:36.350] – Coach Rachel
I'm hoping. I'm hoping to get some of my energy back, but I just wanted to share real quick as I learn more about what this means for me as a woman. And by the way, I'm 51, and I didn't know that 51 is the actual average age that women hit menopause. So yay, I'm textbook.
[00:05:57.890] – Coach Allan
I thought it was closer to 53, but yeah, okay, textbook.
[00:06:02.350] – Coach Rachel
Yeah. So as I figure some of this stuff out, I'd be happy to share my story with our listeners. But just for right now, I've got official notice I'm menopausal, and we'll see what happens.
[00:06:15.350] – Coach Allan
Basically, the way that I understand that they diagnose this is if you go without a period for a year, then they consider you in menopause.
[00:06:25.540] – Coach Rachel
Yeah, well, it gets kind of tricky because I had an Ablation done, so I haven't had a normal period in a couple of years. So that makes it a little difficult to figure that out. And I've had a lot of symptoms. The heat flashes during the day, night sweats at night, a little bit of moodiness. But again, those are kind of normal. And for pretty much any woman that actually either has a period or is going through the perimenopause and apparently now in post menopause. So it's important to know that some of these symptoms can get worse. My thyroid is probably in the mix with all these hormone fluctuations and changes, but it's important to spend time with your doctor as well. I go to my annual physical every year. I see a high risk breast cancer doctor, and now I see a women's health specialist who specializes in menopause and can give me a whole ton of information, but they did the right test at the right time. And now I know for sure what's happening with my hormones. And it's going to be very helpful as I navigate all these symptoms moving forward.
[00:07:38.760] – Coach Allan
We're good. I mean, you know, at least once a year I try to have a woman's health expert on. We're typically going to talk about perimenopause and menopause and that type of thing at least once per year, sometimes more. So I've had several episodes on, so there's lots of material out there. But this is going to be good because I'm going to have a pro on my side next time I do interview. That's right. Yeah. We can approach that one a little bit different, but cool. All right, well, are you ready to get into our episode about victimhood?
[00:08:12.420] – Coach Rachel
You are not a victim. That's what I'm calling this episode. And it relates to kind of a cultural trend that I've been seeing out there lately where victimhood is being kind of almost touted like a virtue. And I'm here to tell you that if you're trying to improve your health and fitness, if you're trying to lose weight particularly, you're going to really struggle if you have this state of mind, this victimhood state of mind. So I'm going to go through some statements. These are statements that I've heard people say I've heard people or seen people post them on Facebook and or on Twitter. And it's so common that it was easy for me to find several different ways that this shows up. So the first one is I want something I don't have, therefore I'm a victim. So if someone has something you don't have, obviously you're a victim. The next one is, I struggle more than other people, therefore I'm a victim. And so this goes on, the idea that your life is harder than theirs and therefore you're a victim because you have to struggle so much harder to do the basic things that everyone else is doing or that you believe other people are doing to get their success.
Now, this is a very common one, particularly in weight loss areas. I'm addicted to sugar and carbs, therefore I'm a victim. And this one's really, really common. I see it a lot. Now, don't get me wrong, sugar and carb addiction is kind of a thing. But the reality of it is it's not as hard to break as some other addictions might be. And there are steps to take. You are not a victim. You chose to eat sugar and carbs, or at least you ate them when you were given them and you've continued to eat them and buy them. So having sugar and carbs around you is the same thing as maybe sending an alcoholic to a bar. It's just something you wouldn't do if you're trying to beat alcoholism and if you're trying to lose weight, being around sugar and carbs might make that very difficult for you, particularly if you believe you're a victim. I don't have the energy to work out. I love this one, therefore I'm a victim. Okay? I don't have the energy to work out. Now, there's this little known thing in our body that causes us to actually get hormones and endorphins feel good stuff in our brain when we work out, that gives us more energy.
When we build strength and endurance, we have more energy. So the not having energy to work out is really just an excuse to not get started, okay? Other people sabotage me, therefore I'm a victim. Now, don't get me wrong, there are plenty of people out there willing to sabotage you if you let them. But again, you're choosing victimhood. In this case, they're choosing to do what they do. They're choosing to try to take you off track in some cases. Sometimes they're not. Sometimes they actually think they're doing something nice for you. But if you feel like other people are your problem, you are the problem. You are not a victim. But you'll say you're a victim because those other people, well, they're in your way. And then I've tried everything, and nothing works. Therefore, I'm a victim. And again, this is just that concept that you've really given everything the best shot possible. You really worked your way through it, and all these failures have just become an evidence of your limitations. So we're going to talk about that a little bit about what victimhood is. Now, victimhood fits in the mindset frame of being a fixed mindset.
And this is a psychological concept that was developed by psychologist Carol Dweck. And so what she talks about in her writings and in her studies is that you either have a fixed mindset or a growth mindset. And guess what? Those aren't fixed. You can have the one that you choose to have. And there's a reason why these fixed mindsets are a problem. And one of the main things is that people with a fixed mindset, people who believe they're victims, they avoid challenges. And anytime there's a failure, even a little failure, you're more likely to see that as evidence of your limitations, okay? And so what that does is that creates fear of failure in yourself and you're not willing to take risks. So the signing up for a gym membership or hiring a coach or buying the food service that's going to be delivered to you, you don't want to take that step because if you fail, it's just more evidence that you're limited, that you're a victim, that you have a problem. And then another tendency that fixed mindset people have is to compare themselves to others. Now, in some cases, this is to seek external achievements so they can say, okay, well, at least I'm not as heavy as that person.
But they also end up with the negative and the limiting beliefs that they see someone else and they don't think they'll ever make it to that same spot. So these external comparisons are really holding them back on both sides. One is, well, I'm actually kind of normal. When I look at everybody else, they're all overweight. I'm overweight, therefore this is just the way it is. We're all victims, okay, and you're not. But that's a fixed mindset. Now, in contrast, a growth mindset refers to your belief in your ability and your intelligence that that can be developed, that you can improve yourself over time with hard work, dedication and perseverance. So the question you have to ask yourself is, do I believe that challenges and failures are opportunities for me to learn and grow rather than an indication that I'm going to fail? And if I fail, therefore I'm broke, therefore I have these limitations. So with a growth mindset, you always give yourself the best opportunity because you're willing to take the risk. You're willing to hire that coach, you're willing to join the gym, you're willing to try a diet or a way of eating or exercise program.
Again, even if you know everything else failed, you're going to go at it again. And you're going to go at it with the idea that these things that happen are teaching you something. They're giving you an opportunity to improve. And that's where the importance of this is. If you feel like you're a victim, you don't have control. But when you take on a growth mindset, you're suddenly taking on this idea that I am not limited by the mistakes and problems I've had in the past. Yes, I had problems with these donuts, and yes, I struggled when these things happened and yeah, with the stress of my job or the amount of time I was traveling, all those things, I could use those as excuses or I could try to find ways to improve my life despite those problems. And that's where the difference in these two come from. So to break away as a victim, there's a few things that you need to ask yourself, and these are important. So if you're not driving or running or doing something and you can get a pen out, this is a good time for you to write down these questions and really spend some time thinking about it.
Okay? This is not something you're just going to answer while you're listening to this podcast. So the first one is, are your actions consistent with your values? And here's what I mean by that. Let's say you want to be the best mother or the best father you can be or the best grandparent you can be. Okay. Are you living in a way that allows you to do that? You may say, I want to make sure that I'm there for my spouse, I'm there for my children. I want to be that person. Are you? Are you living in a way that makes that possible? Are you living in a way where you're going to be there for one and that you're going to be capable of doing the things that you want to do? How do you want to live the rest of your life? What are the values that you want to carry on? I've talked about it several times. I want to be there for my wife. I want to be there for my children. I want to be there for my grandchildren. I want to be there to run the bed and breakfast, to do the things.
I want to be able to physically train people for a long, long time. And I want to be independent my whole life. I do not want someone to have to take care of me. Those are my values. So then looking at your actions, ask yourself, are your actions consistent with your values? Because this can help you break through this. This can help you take that next step I'm going to talk about in a minute. Okay, the next question. Are you able to learn from mistakes or do you see them as evidence you're broken or flawed? So you go out for dinner and they bring around the dessert tray and it all looks awesome. And so you tell yourself, well, I'll just get a little bit of chocolate. I did go to the gym this morning, so I'm just going to go ahead and get a little bit of that chocolate death by chocolate thing. And they bring out this 32 ounce chocolate menagerie on your plate and you go digging into it. Now, the next day, how are you going to look back at that? Are you going to say, oh, my God, I failed, I'm a failure?
Well, no, you're not. That's an opportunity for you to learn. So ask yourself, do you really think you're broken when you do those things? And the short answer has to be no. That's an opportunity for you to see where you made a mistake. So you could just tell the waiter after you've gotten your meal, please do not bring that dessert tray by here. And if you're in the United States and you're listening to this, you can be very clear. If you bring that dessert tray by here, you will not get a tip from me, okay? Guess what that waiter or waitress is not going to do when you say something like that. They are not going to bring that dessert tray because they do not want to jeopardize their tip. So you just tell them, if you bring that dessert tray by here, I will not tip you. And guess what? You're going to get past that. So that's the second question. The third question is, are you willing to push outside your comfort zone? And this is a big one because most people want easy. They want the easy button. Tell me the diet.
Tell me what to eat. Tell me what not to eat. Tell me how to move. Tell me how to lose my gut. I just want to lose the belly fat. I don't care about anything else. I just want to lose the belly fat. They want the easy they want the thing that's inside their comfort zone. So they teach us. And when we go to coaching for our business, and they say, tell them that you can do X-Y-Z without them having to do this other thing. So you can tell them lose £20 without exercise or diet. And because people want to stay in their comfort zone, they don't want to exercise. They don't want to change the way they're eating. That sounds very appealing to a victim mindset person, to a fixed mindset person. So if I'm talking to you and you're feeling that way, are you willing to get outside your comfort zone? Because that's where the magic happens. The good things in your life do not happen in your comfort zone. Change does not happen in your comfort zone. You've got to be willing to push outside the comfort zone if you want to grow.
So again, the third question, are you willing to push outside your comfort zone? So those are three really important questions that you should be asking yourself over and over again to make sure that you're keeping a growth mindset, that you're not falling into that victimhood virtue thing, okay? So this can be very scary. Don't get me wrong. I know change is hard, okay? It's easier for you to stay in your comfort zone. That's where most people are today. Most people are very comfortable foods everywhere. Good. I'm never hungry. I'll never be hungry. I'll never try to be hungry. I'll never let myself get to a point where I'm hungry because food is readily available. But getting outside your comfort zone, saying, maybe I'm going to let myself get a little hungry from time to time. How about that? I'm going to feel what this feels like. I'm going to get out of it because I'm not starving. The words we say, I'm starving, but you're not starving. Starving takes days. Starving takes weeks. And so if you're a little hungry, you're not starving. And so, so many people are in that comfort zone that that's where we want to be.
The safety was safety with numbers, okay? And that's not where you need to be. You cannot be in your comfort zone and be successful. The other thing that makes change hard is it's so easy to compare yourself with others. I mean, look, 67% of Americans are overweight. Okay? What does that mean? Well, that means if you're overweight, you're in the majority. You're winning that vote. 40% of Americans are approaching obesity. So when you start looking at this, the vast majority of people out there are overweight and obese. And so you just look at that, well, I'm not as heavy as that person is, and, oh, look, I'm at the grocery store, and I'm actually maybe not the weakest person here. Maybe I'm not the fattest person here. And we justify where we are. So that's, again, that's a push against change, because staying where we are means we're just like everybody else, okay? And then change is really, really hard if you just decide that you want to change. And the reason is decision is really not a strong enough way to approach this. See, if you have a growth mindset, you're going to commit to this.
You're going to take that risk, and you're going to go all in. You're going to get outside your comfort zone, and you're going to make sure this happens. But that takes commitment. That takes that step, that daring, that knowing that, okay, I'm going to do this, but I'm not going to die. I'm going to get better, because I'm just going to keep pushing. I'm just going to be persistent. I'm going to do the hard work. I'm going to be dedicated, and I'm going to make this happen. Okay? That takes commitment.
Now, the one thing I'd like to leave you with on this is, yes, change can be scary, and change can be hard, and change is something that is not natural for a lot of us. But you're not alone. We have a wonderful Facebook community. You go to 40plusfitnesspodcast.com/group, and you can join our Facebook community. I do challenges. We're all there. If you want to share something, you need accountability, whatever you think you need. I have a group environment that's very caring, and we're not doing a bunch of that Flex Friday stuff and not trying to make others feel bad because we look good.
This is an environment where you can feel safe, and it's a private Facebook group, so it's not out on the interwebs for everybody to read. This is just for us to share and to support each other. I'm out there all the time, so I'll be answering questions if you have them. So you can go to 40plusfitnesspodcast.com/group to join us there. And if you're really ready to commit to this, I'd encourage you to get in touch with me. I coach people to lose weight. I coach people to get more fit. I only coach people over the age of 40. And I look to help people develop a growth mindset, so they learn from their mistakes. They get better, they get more comfortable being outside their comfort zone, and they change and they grow and they get better. And I know you can, too. It just takes that scary thing. You got to do that scary thing. And if you need help, I'm here to help you.
[00:23:54.000] – Coach Allan
Welcome back, Ras.
[00:23:56.540] – Coach Rachel
Hey, Alan. Well, that was a lot that was a lot of good information. And as a fellow coach, I have encountered some people with a fixed mindset and just the absolute I can't run because or I can't work out because, I can't lose weight because fill in the blank. I've heard some of those things. And it's hard as a coach to go back to that person and say, well, wait a second, what can we do? If you've got a problem, what do we need to do to solve it?
[00:24:27.510] – Coach Allan
Well, I've definitely had clients that I would say didn't have a growth mindset to start with, but they had to at some point or else they wouldn't succeed. The reality is, if you have a fixed mindset, you're not going to get outside your comfort zone. If you don't get outside your comfort zone, nothing's going to change for you, and you're going to be right where you are. So it's the Harry Ford quote. If you think you can't or think you can, you're right. You have to have the mindset that you're going to get it done. For some of us, that might just be the commitment. For a lot of other people, it's a health scare. And so something has to shake you out of being a victim. Someone comes screaming, and they slap them in the face. I mean, kind of the whole thing is the people are panicking, and you just slap them in the face to get their attention, and it's like, calm down. You're not accomplishing anything. And so I think people sometimes need that slap in the face to make this happen. But if you're listening to this podcast, then you want something to happen, then you just need to transition that over to a commitment, not just a decision.
[00:25:53.810] – Coach Rachel
[00:25:56.050] – Coach Allan
And I can tell you that if you're not willing to deal with setbacks, which this is where the victims really struggle, is that if you do something, maybe you're doing something and it's working, and, you know, okay, well, I've lost this same £20 over and over again. And then you get to the lose the £20, and then something happens. You have a bad day, and you go do something you didn't want to do. You ate some things you didn't want to eat, and now you're going to blow off your whole weekend because, well, it's kind of screwed up Friday night. And then it becomes this thing, and then you start seeing the scale move back up. So you just stop stepping on the scale. And then yeah, you find yourself six weeks later right back where you were, if not heavier. You start running, and you feel a little bit of a tweak in your ankle or a little bit of tweak in your foot. You're like, oh, no, I can't run anymore. Instead of trying to do the things that are necessary to rehabilitate that, so you can start running again, doing the things you can do.
[00:27:02.380] – Coach Allan
So I can pedal a bike, I can get an elliptical, so I can keep my stamina up. But that takes this idea that you have a choice. This is not put on you. You are not a victim, right? And until you get past that, you're not going to be there. And so most of my clients that come in with this growth mindset, they're fed up, and they're like, hey, this is it. I'm doing it. I'm doing it. I'm doing it now, okay? And once that light clicks on, it's like, this is too easy. This is actually not that hard. It was scary, and it never worked before, but it's different this time. And it's different because now they're looking at this and saying, okay, I don't have to be perfect, right? I don't have to worry about if I make a mistake. I can always course correct that's, right? And it just keeps them on task, and they're like, okay. And then they get a win, and then they get another one. So just even just this last week or so, one of my clients, he had gone to this thing, it was like a government thing, and he was just really talking about how if you guys, if, you know, is wearing a tie, he couldn't button his top button in his shirt, okay?
[00:28:25.220] – Coach Allan
And so he was like, that was part of what his self and that was affecting his self image, and he was unhappy with it. And then he's three weeks into my program, and he's like, I had to wear that suit again, and I could button the collar, the neck. And he's lost £10. And he's feeling great, and he's doing more and more now. He's getting ready for some exciting things, like 100 miles, bike ride. This is the way it works. Another client was a very similar situation. She got called in for an interview. She wasn't really thinking so much about doing work, but she heard about this position. She puts in her name, and they call her, and then it's this panic. How am I going to look in my clothes when I go in for this interview now? Because we have a kind of a weird self image sometimes of ourselves. She didn't recognize that she had lost a good bit of weight and that she was smaller. So she puts on those clothes and they fit perfect, and that boosts her confidence. And she goes in and. Aces that interview and pretty sure she's going to get that job.
[00:29:39.930] – Coach Allan
Okay. That's growth. That's a growth mindset. And sometimes we're not always 100% behind ourselves or we don't see it happening for ourselves, but we just stick with it.
[00:29:52.900] – Coach Rachel
[00:29:53.490] – Coach Allan
And the good things are happening.
[00:29:55.250] – Coach Rachel
It does. And the benefit to having a coach or like the run club groups that I have is that you get to see these types of examples. It is possible. And maybe when you get to see examples like with your clients, that other people are losing weight at a later age or under these difficult circumstances, it's possible for you, too. And if you just pause for a second and reevaluate your situation, you might be able to think through what you need to do next, whether it's hire a coach or not or join a run club or not. But you do have options, and sometimes you just need to think a little bit outside the box to see what might work for you. But that's the great thing about hearing stories, like with your clients. And as I see my runners develop in the run clubs I participate with, it's totally possible. It just shakes what your norms are.
[00:30:48.110] – Coach Allan
Well, if someone had first told you when you first started running that you were going to be doing ultras oh.
[00:30:53.350] – Coach Rachel
My gosh, I would have laughed.
[00:30:55.870] – Coach Allan
[00:30:56.850] – Coach Rachel
Or running 50 miles right before I turned 50, I would have laughed. It's just inconceivable for me.
[00:31:03.350] – Coach Allan
I remember you sitting up on a couch with your foot in a cast, and you were so upset, and you're like, and I'm losing it, and I'm losing it. And that was a very down time for you.
[00:31:15.520] – Coach Rachel
[00:31:16.250] – Coach Allan
But as soon as the doctor cleared you, you started working your way back up and way past where you were. You just blew that away after you got yourself healed. And so it's just understanding where we are and saying, okay, I can't make that up in a day.
[00:31:36.080] – Coach Rachel
[00:31:37.010] – Coach Allan
But I'm going to grind it out. I'm going to do it and then see what happens. And that growth mindset that you had going back into your training, training smarter. You don't do it again.
[00:31:49.970] – Coach Rachel
[00:31:51.970] – Coach Allan
That's made all the difference.
[00:31:53.620] – Coach Rachel
All the difference, yeah. For sure.
[00:31:57.030] – Coach Allan
All right, well, Rachel, I will talk to you next week.
[00:32:00.950] – Coach Rachel
Awesome. Take care, Alan.
[00:32:02.620] – Coach Allan
You too. Bye.
[00:32:03.710] – Coach Rachel
Thank you. Bye bye.
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Everybody wants to be healthy and fit, but what does that really look like and how do we get there? On episode 585 of the 40+ Fitness Podcast, we discuss how to get functionally fit so you can live the life you love.
[00:02:42.440] – Coach Allan
Hey, Ras. How are things?
[00:02:45.420] – Coach Rachel
Good, Allan. How are you today?
[00:02:48.220] – Coach Allan
Busy, as always, but enjoying it. Bringing on some clients for my new program, and I'm actually doing a little bit of in person stuff. One of the reasons I wanted to do the retreat was I kind of missed having someone in the gym lifting and doing the thing, so I went ahead and brought on some local clients, working with them. They're all over 40, so I'm not breaking any rules, so I'm kind of doing that. And then our daughter Summer is getting married in really just a few short weeks. So also planning a trip back to the United States for a few weeks, see family do the wedding thing. Second and final, daughter married off. All kids married off. Done. Scratch that.
[00:03:39.180] – Coach Rachel
Nice. That's fantastic.
[00:03:43.250] – Coach Allan
And enjoy some time with Tammy while we're up there traveling.
[00:03:48.150] – Coach Rachel
That sounds wonderful.
[00:03:49.760] – Coach Allan
How are things up north? Way up north
[00:03:52.870] – Coach Rachel
Good. Yeah, way up north. I'm the exact opposite of you. I am doing my best to relax and rest this week. I'm kind of in taper. I've got a big race this weekend, so I'm doing my best to get a few miles in, but not too hard, and to do all my recovery and rest tricks and tips that I tell all my athletes. So I'll be ready and ready to go this weekend.
[00:04:18.420] – Coach Allan
So for folks that really haven't done a whole lot of training for running but are interested, can you explain what taper is?
[00:04:27.340] – Coach Rachel
Yeah. So the taper would be the few weeks between your last big week of training and the run, your actual race, and it depends on how much time you need to taper, depending on the run. So if you're doing maybe a five K or something a week, taper would be plenty of time. You kind of taper down the amount of running and the intensity, and you rest. You focus on fueling, you focus on nutrition, you focus on getting your head right, strong and confident and ready to go. And I'm actually tapering for an Ultramarathon, so I've been tapering for a couple of weeks now, but my big race is this weekend, so same thing. I'm still running, but fewer miles and less intensity, and I'm pounding in all the best nutrition and hydration I can so that my body is ready for this weekend, for the miles.
[00:05:21.900] – Coach Allan
How far is this ultra?
[00:05:24.860] – Coach Rachel
This one is about 34 miles, so a little over 50K.
[00:05:29.630] – Coach Allan
Cool. I know you got this.
[00:05:32.290] – Coach Rachel
Looking forward to it.
[00:05:33.280] – Coach Allan
We'll talk about it.
[00:05:33.950] – Coach Rachel
Oh, I know it'll be fun. Yeah. I'll let you know how it goes.
[00:05:38.590] – Coach Allan
All right, great. Are you ready to talk about functional fitness?
[00:05:44.260] – Coach Rachel
What I'm going to do on this episode is I'm kind of kind of wrap up a whole lot of different topics around fitness and mindset that I've discussed over the years. I just haven't really ever done it in a full wraparound thing, and so we're going to be bouncing to a lot of different things. But if some of this resonates with you, I definitely want you to check out the quiz that I'm going to talk about at the end, because that'll kind of help start you on this journey or get you further down the line on it anyway. So now a lot of times the reason that I'm talking to a potential client or a new client is that they really struggle to stay motivated when it comes to fitness. In some cases, they hate exercise at all. They don't like working out. And even some say, I just don't want to get sweaty. I don't like being sweaty, or I don't like the gym, or I don't like. There's a lot of things that they're using as these barriers that are keeping them from being fit.
And some of that's real and some of that is imaginary. But we're going to talk about these in a way that you can explore this thought, this process, and find a way to stay motivated to work out and get fit. So one of the core attributes for the way I approached training, it's the way I fixed myself, was commitment. Getting away from the levels of decision and resolution and willpower and all of that and really just drilling down into commitment. Now, commitment has two parts. There's the why. Why do you want to do this? Why do you want to be more fit? And the why kind of usually has about two aspects to it. Sometimes it's a little bit more, there might be something exciting in your future that you want to be ready for. But in general, the why relates to people. Almost always relates to people. We don't do this typically for ourselves, although sometimes we do, but there's usually other people involved, the people we care about. We want to be fit so we can be there for them and so that they don't have to take care of us. The second aspect of that is what we want to be able to do.
And that gets a little bit overlapped into the vision. But sometimes just having that big goal is reason enough. I wanted to do a tough mudder and I wanted to do it with my daughter. I wanted to be fit and be able to participate in her life. And so that was my why. That was a very compelling why for me. And so it pushed me to do more. Now, before I got started on the journey, though, I had to understand my vision. What does that mean? What does it mean for me to be fit? And so initially there were some capabilities that I needed to have. I needed to be stronger, I needed to weigh a little less, I needed to have more grip strength. So there were these capability, things that I wanted to have related to that race. My capabilities that I need now are actually much the same. I'm the guy who lifts things at Lula's. I have to be there when I'm working out with my clients in person. I also have to be able to move the equipment around and I need to be able to be strong enough to protect them if they were to drop a weight or make a mistake.
So there are certain capabilities that I need to have in my life also. Your vision can be driven around lifestyle. We've talked a lot about things that our parents used to do or grandparents used to do that they no longer do, and their lifestyle changed. My grandfather loved to play tennis, and then at the age of 80, he couldn't play tennis anymore. And that changed his lifestyle significantly. Not being able to take care of himself changed his lifestyle significantly. So thinking about the capabilities and the lifestyle that you want to have kind of starts to give you a clear picture of what your vision is. And then the final bit is about values. And this is where we tie the vision to the why. The values are who you are. They're how you want to be seen in the world. So you don't want to be seen as someone who's dependent. You don't want to be seen as someone who's not capable. You don't want to be seen as someone who's weak. And so those values of you wanting to be a contributor, wanting to be a part of things, wanting to be independent, those values that you hold dear are the wraparound.
That's how we form this commitment, because it ties the vision to the why. Okay, so now when you think about that vision and you think about what you need to be able to do, the lifestyle you want, the values you have, now, this is not so much about working out. Working out doesn't sound fun. It sounds like a job. It sounds like another thing to do. Exercise. That word sometimes even sounds worse. Sometimes exercise just sounds like we're doing something for no apparent reason at all, like running on a treadmill, going nowhere. I'd like you to introduce the term training. When you're doing something that's improving your fitness, you're training. You're training to be the person that has the capabilities that you want to have. You're training to be the person that has the lifestyle you want to have. So you see how now it changes the complexion of exercise, working out, movement in general, because now it's done on purpose. You have a purpose. And so for us to meet that purpose, for us to accomplish this vision, we need to start training in a way that builds just that. So no longer are we just going into the gym for half an hour and piddling on that and doing a bit of this.
We literally go in with a mission. We go in working on what we call functional fitness. And functional fitness is where we're able to build a fit for Task body. It's where we're able to get ourselves in the condition we need to be to do the things we want to do. And that could be something special. Like, I did a tough mudder. I've talked to people who want to do Mitchell pushu and other hikes and other things, races and whatnot. And so you're training for those things, and you're also training to have what you need to succeed in all of your life, to have the lifestyle and the capabilities that you want. So let's break that down. What does that look like when you start training for your vision, when you start training to be functional fit for task? Well, first it's important for you to consider this from three different optics, okay? There's a short, a middle and a long. Now, initially, we need to be playing this from the long term perspective, okay? What am I going to be like when I'm in my 80s? What am I going to be like when I'm in my 90s?
What am I going to be like when I'm over 100? And so we don't want to do short term things that break us too far away from our long term goals. So I know some people want to have six pack ABS. It sounds cool and all, but a lot of times when you see the actors or you see the bodybuilders with the six pack ABS, they're doing unhealthy things. They're doing things that are actually messing with them in the short run to have those ABS, to do that movie or win that show. So when you're thinking about this from a long term perspective, first priority, it changes things a little bit. Now you're doing things to maintain health. Now you're doing things to maintain this over time. We're not damaging joints. We're not doing things that are silly for the sake of a short term thing. And then you can start looking at the short term things. So you may want to run a five K. You might want to lose a little bit of weight, whatever it is. Those short term things, being able to pick up a tennis racket again, being able to play volleyball again, those short term things are the quick wins.
They're built in such a way that you should use them to know you're moving forward and help build confidence. So the Couch to Five K program tends to be a really good approach for someone that wants to build stamina so they can keep up with their grandkids. And they use that as a training mechanism to start building that stamina. The Couch to five K. You can go in and start a basic strength program initially for the short term of putting on some muscle so you look a little better for the summer coming up really quick here. But you're looking at your long term and you're going to be able to do more. And so as you watch the weights go up, as you get stronger, there's some confidence building there. You know you can get stronger. You see yourself getting stronger. So your long term drives the whole thing. The short term are these little stepping stones that are going to show you how you're moving forward. So they're basically mile markers. And I'll talk about goals in a minute. But this is a way that you build a program that works for you because you get the short term wins building towards the long term.
And then there's sort of this midterm. And this is where when I said I want to be a participant in my daughter's life and not a spectator, that's where this comes in. So the midterm things are where you look at life tasks. When you look at bucket list items, you look at things that you want to be able to do ten years, 15 years, 20 years. You're looking at the midterm of your life and saying, if I'm going to be on this planet for another 50 years, I don't need to be training the whole time just to be stronger, stronger, stronger. I need to have some things that I'm going to enjoy. I want to be able to enjoy my retirement. I want to be able to enjoy grandchildren. I want to be able to enjoy a lot of things in my life. So I'll have these midterm goals that are basically where I expect to be on the aging curve at any given point. Because we have control over our aging curve, we're still going to age, but we can do it quickly and peter out, or we can slow that down, stay strong, keep our stamina, and be able to do things for the rest of our life.
There's zero reason my grandfather should not have been able to play tennis in his eighty s, I mean, golf in his 80s. There's zero reason if he had started training in his thirty s and forty s and fifty s, he would have been able to play golf. But he played golf, and that's all he did, and then he lost golf. So training would have helped keep him in the game much, much longer. Okay? When we look at the long term, we're looking at healthy aging. We're looking at maintaining our health and our independence. We're looking at being able to do the things that are necessary. So I make the joke I want to be able to wipe my own butt when I'm 105, but that's on purpose. That's my long term. I vision the long term. And I've heard I'm kind of weird for doing this, but vision the long term and build your programming to think in terms of the long term first, then the short term, and then we break out the midterm and say, how does that look? And we manage that, and we have training programs, and we take those steps, and there's always the short term.
We keep looking at building towards the midterm and then the long term, but we got to keep that all in mind so we're not sacrificing one for the sake of the other. Now, a few weeks back, I guess maybe a couple of months back, I talked about smart goals, where we add the extra A, making it smart goals. Now, if you've worked in business, in a corporate environment, I know you know what smart goals are, and they're typically listed out as specific measurable, achievable, relevant, and time bound. Okay? I added action based, because if an outcome is your true goal, which it's a vision is an outcome, if your outcome is the goal, it's really hard to measure, it's really hard to achieve, it's really hard to make it time bound because the outcome isn't 100% in your control. You could have an outcome goal of wanting a PR on your next half marathon or your next five K, but if you twist an ankle that's out, it's not going to happen. So smart goals are about actions. Smart goals are things about actions, things you can control. So the way I want you to think about it is to have what I want, what do I need to do to get there?
So if I want to get a PR on a five K, well, I need to work on my running, not just running the five K, maybe running a little further than a five K in some of my training runs, maybe running a lot faster on some of my training runs or running hills. So the actions are certain training mechanisms that I want to do in a given week and the weeks leading up to that five K. So if the five K is eight weeks from now, I might have a training program that says, okay, week one, I'm running two to 3 miles a day, five days a week. And then I say, okay, the next two weeks, maybe I go ahead and take one of those days and I bump it up to a three mile, I mean to a five mile run, and I take one of those days and I turn it into a speed on the Hills speed and Hills Day. So now I'm building more endurance so that the five K, which is 3.1 mile, is actually easier for me because I can run further and I can go faster because I've worked on my speed.
And so my smart goal would be, here's my training program. I'm going to do this training program for the next eight weeks. It'll include these runs these days and here's why I know I can do it. Now, this is relevant to my short term goal of being able to get a PR on my five K. So it works. And I'm running these five KS just as a measure of building stamina so I can keep up with my grandkids when I take them to the zoo this summer. So you can kind of see how you can break all this down and build these smart goals. And then each of those workouts, you click them off. It's like, I did my five miler, I did my Speed hills day, I did my runs for the week. And so each of these is that little step. The training you're doing is the step, it's the next thing. And so that becomes more motivating because you're seeing it happen. Some people even like Tony Horton was on the show a while back, and he pulls out a paper map and just basically says, let's start checking off workouts. So if five runs happens to also correlate with your five days of the week for the weekdays.
Then literally, you should see an X or check mark on every one of those days during the calendar. And maybe you have a couple where you see, if I miss it, I'm going to do it, make it up on Saturday or Sunday. You can do that too. But you see the check marks, you see them happening, you're getting a streak going. You're getting it going, and you're seeing the results. And so that's where this all kind of comes together. Now, all that said, this sounds practical and easy when I say it right. And you've probably gone down this line a few times of setting goals and starting the workouts, and then something happens along the way that derails you, okay? And that something is us. It's our own mindset. And so that's where the rubber hits the road on. A lot of this is going through that self awareness practice. So we know what our tendencies are. We know what's going to go on. I wake up in the morning and I'm supposed to do my run, and it's raining, and then I don't do my run. What happens? Well, maybe I miss the next run too, or I eat like crap that day because I messed up.
I didn't do my run. I should have got on the treadmill and done my run, or I should have run in the rain or whatever, but I didn't. And so a lot of times we get in our own way now in doing that self awareness work. And this is really work you'll do for the rest of your life. We don't really ever solve ourselves. We just learn more and learn more, and that makes us better at being ourselves. And so as you go through your self awareness work, and you keep going through your self awareness work, it's worth going back and kind of relooking at it and reanalyzing it. So as I've worked with clients over the years, I basically come up to about five different mindsets as people approach fitness. And each of these mindsets, if they're not worked toward and understood, tend to get in the way. So they can block you from being more fit. But many of them are also superpowers. If you know them, you can lean in. You can lean in and figure out how that mindset can make you stronger, how that mindset can make you faster, how that mindset can help you build stamina so you can go longer.
So all the fitness things that you want, once you know your fitness mindset, it makes it a lot easier to stay on course and get where you want to go. And so if you want to learn about this and you want to learn what your primary blocker is, you can go to 40 plusfitness. COMFIT. This is a free quiz. It won't cost you anything. It takes about 60 seconds. So quite literally, if you started right now doing the quiz online at 40 plusfitness. COMFIT, you'll finish that quiz before we finish this episode, okay? And now this will tell you what your primary blocker is and then you'll know what you need to do to get past it and use it to move forward. I don't run all my clients through this, but I have a good conversation with them at the very beginning of our sessions, and we talk about what they are and how they work. And nine times out of ten, I could just call out their primary mindset at the beginning because the words they use and how they approach it and what they've done in the past, it becomes apparent to me.
So this quiz is going to help you a lot, figure out what your fitness blockers are so you can go to 40 plusfitness. COMFIT. So let's take a step back and kind of recap what we've talked about today, okay? You need to be a certain person. You need to be a certain person today, tomorrow, and maybe 50 years from now. And to be that person, you need to train. And so when you train for a purpose, a function of who you're going to be, that's functional fitness. So you should look at your training, not exercise or workouts or sweat sessions or whatever they are. You doing something to train yourself to be something else. Like we went to high school, to graduate high school, to be adults and live in the society and know how to speak and write and read and everything else, right? This is training. It's the same thing, okay? Now when you're looking at your training, you want to focus on all of your needs across your entire lifespan, your aging, span. Start looking at the long term so you have a good picture, mental picture of where you're going overall.
Then you can start working on the short ones that are going to give you kind of that quick hit, confidence boost, easy win, quick win. So that's the thing you can do that's going to happen this month. So not this huge long term thing, but what can I do this month? What's important to me this month that I know is also kind of moving me in the right direction for my long term goals. And then you can start peppering in the medium one. So maybe you are retiring at 65 and you want to go do Mitsubishu. And so you want to be fit from a stamina and strength perspective to be able to do that at 65. So your medium term goal is to make sure that you build and maintain stamina and strength and balance and that you're ready for when that day comes. So you see how you can take your long term. You can mix in in short term wins and then build out your medium term to make this all fit together into a long term program that serves you your whole life. Now, the way we get these short term ones done and that just builds the blocks going forward is the mile markers to keep us moving forward are the smart goals.
So we're specific measurable attainable or achievable and action based relevant. So they tie back to who you want to be long term, medium term and short term. And they're timely. So again, most goals need to be a month or maybe a quarter, but usually a month. And when you're doing the month to month, it allows you to adjust. As your life changes, you can adjust them. So timeliness needs to be in your face, it needs to be now. And so if you're writing your goals for your short terms that are driving towards your medium and long terms, you've got everything set out in front of you. And the only thing left to do beyond that is to look for those blockers and do some self awareness work so that you know what could get in your way and what could prevent you from reaching those goals and therefore hitting your short, medium and long term visions for who you need to be. So I hope this was helpful for you. If it was, go ahead and email me or message me on Facebook and let's have a conversation. I'd be interested to know what your long term vision looks like and how you want to build a program for yourself that's going to take you there.
So message me on Facebook or you can email me. Coach at 40plusfitness.com.
[00:29:22.010] – Coach Allan
Welcome back, Ras.
[00:29:33.900] – Coach Rachel
Hey Alan. I always love talking about functional fitness and being fit for task. And the other thing I like to talk about, especially something I've been reflecting on lately myself, is having this level of fitness later in life. We spend a lot of time planning our careers, our families. We plan, we know we're going to retire, we put money away in the account for that, but we don't spend quite as much attention to detail or planning on planning a healthy retirement. Like, I want to travel, mike and I want to be busy when we do get the chance to retire. And we want to be healthy enough to hike mountains and do all sorts of fun stuff in our retirement. So we kind of need to start planning now so that we're active and healthy and good to go today. So that a decade or two decades from now, we still have maintained a level of fitness so that we can be as active as we want later in life.
[00:30:32.420] – Coach Allan
So, yeah, way I kind of equate that is, is your fitness paycheck to paycheck or is your fitness are you investing in a 401? So there's going to be something there later, right?
[00:30:43.620] – Coach Rachel
Sure, yeah, that's a great way to look at it.
[00:30:47.140] – Coach Allan
And your fitness should never be paycheck to paycheck because that just means that. You're going to age and you're going to dwindle and you're going to lose. You're going to lose in this thing because you've got to put something in the tank and you got to be consistent about it. You got to be doing it now and a little bit, a little bit, a little bit. It's not like you got to kill yourself. And it's not like you have to train for a 34 miles ultra, but just a little bit. And thinking, what do I need? What am I going to need? What kind of stamina will I need to keep up with my grandkids? What kind of things will I need to be able to be there for my family, be there for my wife when she needs me? And so it's making a small investment now that, you know, will pay off and being consistent about making that every single time, the same way you do your 401, it just becomes automatic. You just do it and you don't think about it anymore. You just do it. And there are times where you step it up a little because you can, and it makes sense.
[00:31:42.970] – Coach Allan
And there's times you back it up a little bit because you just can't. But you're always putting something in and you're always on it and not looking at this like, well, I'll do that tomorrow. It's paycheck to paycheck kind of fitness.
[00:31:57.340] – Coach Rachel
Yeah, well, you also mentioned the word exercise. And who likes to exercise? Nobody likes that word. It's a terrible word. Well, you know, we do, but we're not really exercising, like you said. We're training. We're doing something that we love. And I love to run. You love to lift, heavy things other people might like. Tennis or pickleball is a really growing sport right now, and there's all sorts of things that are out there. And when you're doing something you love, pickleball is not exercise. Hiking the Appalachian Trail is not exercise. You're training to do these things, and it just gives it a whole different connotation. And I'm sure that there's something out there that somebody would love to do, maybe not running like I do, but there's got to be something out there.
[00:32:46.830] – Coach Allan
Yeah. And if you find that there's just something holding you back and you're just really not wanting to do this, then I would definitely look at that quiz I talked about, the 40 plusfitness COMFIT. So 40 plusfitness COMFIT, it'll take you 60 seconds, and you'll learn something about what might be keeping you from making that investment perfect.
[00:33:09.640] – Coach Rachel
That sounds like a great thing to do.
[00:33:11.670] – Coach Allan
All right, well, Rachel, I'll talk to you next week.
[00:33:15.780] – Coach Rachel
Great. Take care, Allan.
[00:33:17.400] – Coach Allan
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Have you wired your brain in such a way that you'll be able to make the changes necessary to become healthy and fit? It seems like a simple question, but so many people want to throw strategies and tactics at the problem without fully recognizing what they need to do first to make those changes stick.
[00:03:15.390] – Coach Allan
[00:03:16.450] – Coach Rachel
Hey, Allan. How are you today?
[00:03:18.060] – Coach Allan
I'm doing well, I'm doing well. Staying busy. We're heading into busy season at Lula's. So that always comes with a good influx of guests coming in and guests going out. Like, we had three check ins today, so it's like this bring me in a whole new kindergarten class. Idiosyncrasies and things that those new guests like and do it. But yeah, and it was interesting. We had an event this weekend. When I say an event, it's kind of one of those things when you want to tell a story, it's a story about running a bed and breakfast.
[00:03:50.700] – Coach Allan
Well, there's this one girl that she stayed with us a couple of times. She'll come into town and she's usually only in for one night and then she well, another thing that this girl does that Tammy doesn't really like, I don't care, but she'll go pick up a guy and then she'll bring him up to a room and that's been kind of her thing. And I think she comes to Bocas so she can do just that and not, you know, whatever. It's her life, not my life. So again, you do you, I do me. That's my philosophy in life and everything.
[00:04:17.170] – Coach Allan
But apparently this guy got really drunk and was walking around the hall naked, and they're making a ton of noise. And it was bad enough that it was Chinese New Year here, and it's pretty much celebrated pretty big because there's a pretty large Chinese community within Panama and particularly within Bocas. So it's a holiday, and all you got to do is give Panamanians a reason to have a party and boom, it's off. So there was a party going on that night, saturday night, and that was going on. And then so that went on till about midnight, and they finished at midnight. I was like, I was kind of excited because, you know, I went to sleep. But I do wake up every once in a while throughout the night.
[00:04:54.200] – Coach Allan
I woke up and it was after midnight. I'm like, oh, they're not doing it? That's great because sometimes they'll go to 04:00 am and then you can hear them out there throwing up.
[00:05:02.530] – Coach Rachel
[00:05:03.400] – Coach Allan
You do you, I'll do me. That's. Again, not judging, but that's just normal. They stopped their party early, but apparently the guests upstairs and they were in the back, so I didn't really hear them much, but apparently they're making quite a bit of racket and all that.
[00:05:17.770] – Coach Allan
And again, then Tammy didn't sleep because the party and then, of course, all the racket and she hears everything. I don't hear anything if you come in my room and as soon as you wake me up, yeah, I'm going to kill you. But until then, I won't even know you're in there. But she heard it all. She was awake the whole night, so she was already kind of grumpy when she woke up because she needs her sleep too. And she woke up and started looking at the video and saw the video. This guy was walking down the hall naked, leaning against someone's door and all that. And then, so Tammy is livid.
[00:05:49.720] – Coach Allan
And I'm like, just go in the room. Just go in the room. Stay away. I'll manage the morning. Because you're going to take someone's head off.
[00:05:57.170] – Coach Rachel
[00:05:57.700] – Coach Allan
he'd already done it a couple of times to me. And I'm like, well, I'm used to it. I don't need my head. But anyway, she saw like now. So here this girl comes downstairs and she's probably 29 years old, you know, not young, not old. She's like right in kind of that age where you should know better, but it's her.
[00:06:12.230] – Coach Allan
And so I just pulled her aside and I said, look, last night I said, that's just not going to work here. And I went through the whole process. We have single women that will stay here. And I said, that would not make them feel safe. So we have families that are here. And I said, that definitely doesn't go with a family atmosphere we want to create here. And I said, our guests. You disturbed our guests. And I'm like, so that's just not going to work here.
[00:06:35.780] – Coach Allan
So she respected it. That was a mistake. And this thing happened. And that she's no longer welcome at Lula's. I think she's the second person, maybe. No, she's the third person I think we've had to ban in a year and a month. But it is what it is. Some people are out, they're not at home. The way they are going to act is different because it's not around people that they care about what they think. And so, yeah, it's kind of interesting but those are the stories. It's like you tell the story, so at some point down the line, yeah, it's going to be a book.
[00:07:05.960] – Coach Allan
All the crazy things that happen when you're running a bed and breakfast is naked guy in the hallway, the smoker who says he's not smoking but you literally see smoke coming out his window. All those kind of things.
[00:07:18.490] – Coach Rachel
Oh my gosh, what an adventure. Always an adventure.
[00:07:22.180] – Coach Allan
How has your week been?
[00:07:23.430] – Coach Rachel
Good. We were really busy this weekend. We are replacing the sink vanity in one of our bathrooms. And, you know, with a home project, nothing goes right.
[00:07:35.650] – Coach Allan
How many trips to Home Depot?
[00:07:37.830] – Coach Rachel
Several. Too many trips. They know me there. But we're getting it done. And it's something Mike and I can be pretty proud of. Once it's all finished, there's still this touch up and what not needs to get done. But we're really happy we were able to accomplish this. This is not in our wheelhouse of things to do, so it was a pretty proud accomplishment. And as I was mentioning to you earlier, I'm hauling salt, softener bags, 40 pound bags of salt up and down the stairs. We have a water cooler, so I've got those big five gallon jugs of water I'm hauling around the house. And I just took a second this weekend to realize how strong I feel right now, just being able to do these creative tasks, these heavy lifting. I'm just so proud of myself for being strong enough to be able to do these things. And your fit for task program that you've talked about in the past, it just was ringing in my head all weekend long, and I'm just so happy for it.
[00:08:31.300] – Coach Allan
Yeah, well, good for you. I'm glad you had it because there's a pride that comes in being independent, because you easily could have just said, hey, Mike, do you mind taking the water? Yes. And Mike would have done it. He's a cool guy and he's strong and he's fit and he's capable, but you were strong and fit and capable and just said, no, my water, too. I'm going to move it and do it. It's not that you have to move five gallon jugs of water at home, but all the time, all the time they do. We order probably about ten of those a week, so I'm carrying them around all the time and luggage. But again, it's just where I want to be. It's what I want to do. And it's that thing of I'm going to still want to do these things and be able to do these things 10, 15, 20 years from now, so I'm not dependent on other people to help me get things done. They bring the water, we put it on the porch, and if I weren't capable, it would sit out there, and if I couldn't find someone to help me, then it's going to sit out there overnight and someone's probably going to steal it.
[00:09:33.560] – Coach Allan
Oh, gosh. Rather than struggle with any pick them up and carry them and do it. And so it's one of the things I'm glad to hear that you were able to do that, and the pride and the strength and just the knowing that you're capable and you didn't injure yourself, and it was just done. And you didn't wake up the next morning saying, oh, my God, what did I do?
[00:09:55.090] – Coach Rachel
[00:09:57.790] – Coach Allan
Well, you may move in a way that you hadn't before, but at the same time, that's a good feeling because you know you're getting yourself stronger to be able to do that again, better next time.
[00:10:07.300] – Coach Rachel
Yeah. I'm so proud.
[00:10:09.490] – Coach Allan
You should be.
[00:10:10.420] – Coach Rachel
[00:10:10.760] – Coach Allan
Well, now the question is, Rachel, are you capable of changing your health and fitness?
[00:10:15.900] – Coach Rachel
Oh, you know it!
[00:10:17.000] – Coach Allan
All right, let's have that conversation.
I want to tell you a little story. There was a kid, a fifth grader named Michael Pigford. He was the son of a military man living on a military base at Fort Meade, Maryland. He was a natural athlete, big and strong, even at that young of an age, and he was pretty darn good at karate, too. Now, Michael wanted to join the football team, and his friend, who lived in the same apartment building, decided he wanted to play, too.
His friend was around the same age, but he was much smaller and not nearly as strong an athletic as Michael. But he showed up at every practice, and whenever there was a drill, he and Michael did the drill together. Now, Michael was this gifted athlete, as I said, strong and big, and he made the team. His friend did not. The coach went over to the friend's family's house and explained to the parent that he just wasn't big enough, strong enough, fast enough, or skilled enough to be on the team.
Now, Michael went on to have a great football season, winning several of the awards because he was by far the best player on the team. His friend watched from the stands, and in the meantime, his friend joined the school band and found out he actually had a little bit of a talent for playing the trombone, although it wasn't his first love.
So we roll around to the next season. What do you think Michael's friend did? He really wanted to play football, but he was still smaller than the other kids, and he hadn't had practices or games to learn any of the skills. What would you do? Would you say or think, I just need to do this band thing because that's what I'm good at? Would you think or say, I'm just not genetically gifted as an athlete?
Now, let's talk about your health and fitness. Have you struggled to do certain things staying away from junk food, sleeping well, running yoga, or doing a fitness class where everyone else just seems to be a lot better than you? Or maybe you're so intimidated by health and fitness that you don't even try? I mean, there's that free weight section back there with all the guys in it, and you don't even want to walk back there.
Are you listening to an inner voice that's telling you you aren't enough? That coach who's telling the parents that the kid overheard, he wasn't enough, he wasn't big enough, he wasn't strong enough, he wasn't fast enough, he just wasn't good enough. Is your internal dialogue telling you that? If that's what you're hearing from your internal dialogue, you probably have what's called a fixed mindset. So what is a fixed mindset? A fixed mindset is the belief that while you may be good at some things, you suck at others. Having a fixed mindset can show up in many different ways. Seeing challenges is a problem to be avoided. Believing that you're either good at something or not. Valuing talent instead of effort, giving up in the face of obstacles, viewing critical feedback is something to ignore. Actually, it bothers you. It offends you when someone gives you feedback. So here's the rub if you have a fixed mindset about the things that you're trying to do for health and fitness, your chances of making it happen are very, very low. What you need is a growth mindset. So you may be asking, what is a growth mindset?
A growth mindset is the belief that anything, a capacity, an ability, a personality trait can be improved with sustained effort. Having a growth mindset helps you do a lot of things, including focus on the process, over the results, focus on the behaviors over the outcomes. You respond productively to feedback and actually enjoy it. That may be not enjoy it, but you want that feedback. You keep persevering when things are hard, when you have setbacks, and you learn from your failures and mistakes, maybe even eventually enjoy them. And you look at things realistically as a constant work in process. So in general, a growth mindset is going to help you deal with ups and downs of life. As you move towards your health and fitness goals, I think you can kind of see the difference. A fixed mindset is going to tell you, well, I'm not good at running, I'm not good at yoga, so I'm not going to do that. Someone tells you if you did this and you did that, you would do better. And you see that as a slight versus an opportunity. With a growth mindset, you like that feedback. That feedback is helpful.
If you fail at something, you just know that you haven't learned what you need to know or haven't developed what you need to have to be good at, what you want to be good at. So there are two different ways of looking at a problem and health and fitness can be a big problem that we're trying to overcome. And there's going to be a lot of ups and downs during this period of time. So I want to take you through a little exercise. This is probably going to require you to get a pen and a paper and maybe a highlighter, a highlighter if you have it. But this is going to take a little bit of time. So this is probably going to be a stop and start type of episode. If you draw driving, you can listen through. But I would say come back to this part because this is where you're actually going to figure out a little bit of this. Okay? So what I want you to do is get that paper and I want you to write in this journal and I want this to be free flow. So not something you're stopping and thinking about, not something you're editing.
Just write down what comes to your mind. And then at this point as you go through this, there's going to be three things I kind of want you to do. Okay? First, I want you to write down several things related to your health and fitness that you're not good at and why you're not good at that thing. Okay? So for me, one example is I'm not really good at yoga, and I'm not really good at yoga because I just really haven't emphasized mobility and flexibility in my training over the years. And so I'm not as mobile and I'm not as flexible as I should be. So that's my reason why. But I'm not good at it, and I know why I'm not good at it, but I want you to think about it in your own terms. Why are you not good at something that, you know, from a health and fitness perspective is important for you? Second, now I want you to write down several things related to health and fitness that you are good at and why you're good at that thing. Similarly, just there's going to be things you're good at and things you're not good at.
Okay? Now set that list down, and with a pen or the highlighter, I want you to underline or highlight the statements that are fact based. Okay? So if you wrote anything that's not a fact, I want you to skip it. But if it's a fact, like, my joints hurt or this happens or that happens, if it's a fact, I want you to highlight it or underline it. Okay, so take a few minutes. You might want to pause this episode here so you can take the time to go through each three of those steps. Okay, so you're going to list things that you're not good at and why you're not good at them. You're going to list things you're good at and why you're good at them. And then with the pin or highlighter, I want you to go back to that list and see how many things that came out of that free flow are true and how many are false. Okay, so highlight the things that are true or underline the things that are true. All right, so if you took that ten minutes to pause this. Good. Welcome back. Okay, now the statements that you made that are not fact based, so some of those statements are probably not highlighted or underlined.
They are self limiting beliefs, and that is a part of a fixed mindset. So these are typically opinions. They're typically exaggerated, sometimes grossly exaggerated. And what you'll probably find is some of those may have words like never, always, and can't, and those will stick out to you. Also look for the ones that point to flaws about who you are and what you lack, for example, genetics or willpower. So you may say, I struggle to not eat sweets because I'm lazy and I don't have any willpower. I struggle to do my workouts in the evening because I'd rather sit on the couch and watch Netflix. Now, wanting to sit on the couch and watch Netflix is probably the truth. It's probably a fact. But I think you can kind of see that's not really something that's true true. If you really want to do this thing. So I want you to kind of map out this process and think about the statements that you just freeflow wrote. How much of that is identifying a fixed mindset? How much of that is a self limiting belief? That's not actually true. So now you've started the process of doing the fixed mindset piece and the growth mindset.
Some of this list might actually have been growth mindset, where you're talking about, I have a rocking program, and I struggle to go as far as I want to, but I'm working on it there. Hear the difference, okay? Until you know your enemy in this health and fitness journey, you're not going to be able to defeat it. So when I talk about being capable of hitting your health and fitness goals, this is where the rubber hits the road, okay? As you look at the statements that aren't highlighted or underlined, if the state I want you to think about it in these terms. So there's like, three levels here, because these are all very important to how you can do this next step, okay? So if the statement is completely false, what I want you to do is take a moment, and I want you to write down an affirmation with the truth. Okay? So I'll give you an example. You may say, for example, I'm not disciplined. Okay? If you're disciplined in some aspects of your life, but maybe not this, that's a completely false statement. You are disciplined in certain aspects of your life.
So another way to write this as an affirmation is, I am disciplined in all aspects of my life that I make a priority. Okay? So that affirmation now is something I want you to keep with you. You wrote down that you are not disciplined, which was not true, because there are parts of your life that you care about that you are disciplined. If your child needs to take a bath every night, you're bathing your child. If you need to pick up your spouse from work every afternoon, you're picking up your spouse. So those things happen. There is some discipline in there. You just need to apply it here. This needs to be important to you. This needs to be a priority, as we talked about before. So that's the point is you need to show discipline in all aspects of your life that you make a priority. Now, when you're writing an affirmation, it's important to write it in the present tense. This is not I will be. This is I am disciplined in all aspects of my life. Okay? Now, some of the statements that you wrote might be partially true, okay? Remember when we did those never and always we may say, I always make excuses to skip my workouts.
Okay? Now, do you always skip your workouts? Do you always make excuses to skip your workouts? And the answer is no. I do some of my workouts, but I do make excuses for the workouts that I don't do. So I would rewrite that as a statement. Often look for excuses to not work out. But I know if I remind myself why I have to do it, I will. Okay, this takes your fixed mindset limiting belief statement of, I always make excuses to a, I often do this, but I know if I do this thing, I'll get better at this. If I remind myself why I have to do this, I will do this. I will get better. So see how you can take a partial statement and now turn it into a growth mindset statement. Okay, so that's a series of those. Now, the final set is this statement is really something you do struggle with. So this is actually you haven't made any progress, and now there's a statement, and here you are. But, you know, it's probably true, but it's just really a struggle. It's not something you can't do. So maybe there's some of even these true statements that you made that are things you're not good at.
You've made these statements and you could still look at them now and say, whoa, that's still kind of very limiting. It's true, but I know I can still do something. So if you said, when I'm trying to unwind from a stressful day, I need a couple of glasses of wine, and in your heart of hearts, you might know that that's true at some level, but you know it's not serving you, and you know that you can get past this. So you could say it's partially true, but at this point in time, from a life experience perspective, that's where you find yourself those stressful days. So instead of writing, I need a couple glasses of wine, I would write, I haven't been able to break my stressful wine day habit yet, but I'm working on it. Okay, even though we know this is a bigger challenge than we're maybe able to do right now, we can put forward a more positive, a more growth mindset approach to that statement. So you should be able to go through all of the things that you think you're not good at and look at it and say, is it completely false?
And if it is, you need to write an affirmation that you're past it. If it's partially true, then you have to do the thing that's necessary for you to make it false. And that means you're going to start working right? So you have to remind yourself why you're doing this, and that can help you maybe push past this thing that you're not good at. Partially true. And then the final bit is, yeah, there's some things that you might really struggle with, and they're on that list. And you look at them and you're like, okay, this is true. This is a real struggle, but I'm not in this just to let things happen in my life. I want this to happen. Am I capable of making it happen. Yes. And so because I'm capable of making it happen, I can acknowledge that it's been a challenge. I can acknowledge I haven't been able to overcome this yet, but I can put in my head the statement yet, but I'm working on it. Okay. And that's a very, very powerful growth mindset statement that you need in your head. Okay. So we've covered a lot today, and if you're really interested in learning more about all of this, this is really based on some work by a psychologist at Stanford.
Her name is Dr. Carol dwick. She's done some really great work. It's worth looking at some of her YouTube stuff. She's got some books out there, and she's keynote spoke everywhere. She's like the growth mindset person. She also talks a lot about resiliency and those types of things. But just to kind of summarize what we're talking about here, when I talk about being capable, I just have to be open and honest with you. If you have a fixed mindset, you're going to struggle. This is going to be a lifelong struggle until you can get yourself to a growth mindset, because changing from who we are to something else is growth. And if your mind doesn't go there and I know you've heard me say this many, many times, if your mind doesn't go there, nothing else will. So you've got to start putting together developing a growth mindset. And this is not an easy thing, but this is something you do need to get done if you want the change to happen. So things that are happening, like failure, you think of the word failure. That's an opportunity to learn. You need to show patience and perseverance.
When there's a setback. A setback is an opportunity. It's not a failure if you quit. Yeah. Then you go back to start and game over. But that's not what we're doing here, right? So work on building that. Understand that anything worth having is worth working for. So if you want this bad enough, you're going to have to work for it. And it's not just the physical parts of watching what you eat and moving more and doing those things. This is a mindset game. But I can tell you, if you do this mindset work, it will pay more dividends than anything else you can do, because it's going to keep you in the game and it's going to help you be successful.
[00:26:37.070] – Coach Allan
Welcome back, Ras.
[00:26:38.440] – Coach Rachel
Hey, Alan. Capable is such a strong word, just like we talked about a minute ago. It's just we are absolutely more capable of doing things than we can even imagine.
[00:26:50.470] – Coach Allan
Yeah. And the unfortunate thing is this is anyone listening to this, anyone who's been there, done that, tried anything, you might have struggled first time, the second time, 100 times, but if it was important to you, you got it done. And I know everyone has a story of someone who. Told them, you're not enough. You're not good enough. You're not capable. You'll never be good at this. And what happens then? Is that programming? Because we let it become programming. We're like, oh, that person told me I couldn't, and they told me I couldn't right after I didn't. And therefore, they have more evidence of me being terrible at this, or not good enough, whatever the adjective or word you want to use to talk about it. But it's basically you've been told you're somebody, and you start to accept that as reality. And aside, was it from the Ford cars? His quote, and I'm going to butcher it. But if you think you can't, you're right. If you think you can, you're right. And that's really where this goes to, is where your brain takes you, you go, and where your brain tells you you can't go, you don't go.
[00:28:06.810] – Coach Rachel
Right? Yeah. You know, I shared the story a few times recently, actually, with a couple of my running friends. I was a gym flunky, PE class flunky. If I could have hid behind the Bleachers for gym class, I would have done that. Every sport that I tried, I would quit just because I had no talent. I couldn't get anywhere, wasn't picked for the team. After a while, it wears on you, and it's strange, but I just had no interest in anything athletic. And then look at me now, running ultra marathons and lifting heavy things and staying as active as I am in this life, at this part of my life. But it took a while to overcome that mindset. In fact, the other story I share a lot with my friends is when I first moved to Florida and met one of my really amazing running friends down there, we did a lot of five KS together, which is a huge feat for a lot of people. Absolutely. And then she said, well, let's do a ten K, and I thought she was crazy. And then we did a ten K. Then she said, well, let's do a half marathon.
[00:29:09.050] – Coach Rachel
I thought she was totally crazy. There's no way I could run for 13 miles. But we did. And same thing for the full marathon. I thought she was totally bonkers, even suggests we could do a marathon, but we trained for it and we did it. And it was probably that haunting of my PE flunky days. I can't.
[00:29:27.330] – Coach Allan
But you know, in your heart of hearts, you pull out that yearbook, you're going to see an overweight guy wearing those polyester blue shorts. You know, it may be, oh, my God, I let that guy live in my head.
[00:29:44.970] – Coach Rachel
[00:29:45.740] – Coach Allan
That's just it.
[00:29:46.720] – Coach Rachel
Those thoughts get stuck in your head, and it takes a while to overcome that. But now I have such a strong mindset, and absolutely, the growth mindset is wholeheartedly strong in my brain that I feel like, well, now I can attempt anything if I so choose that's the difference is that I need to want it and then put the priority behind it to get it done.
[00:30:09.190] – Coach Allan
I'll openly admit I still have my hang ups. I still have places where I struggle with a closed mindset. One example is when I was younger, my endurance level was off the charts. It hadn't been a priority. And so from an endurance perspective, I can walk forever. I could literally walk forever. But when it comes to doing something that's going to put me into like a level three or level four cardiozone, so that I'm at that point where I wouldn't be able to comfortably have a conversation. So now I'm labored breathing while I'm moving. When I get to that point, I burn out pretty quickly. What that means though, is for me, because I've never been comfortable floating. I'm going to say not comfortable, but I've actually never floated. I see. And so when I get in the water, there's a natural feeling that I'm sinking and that if I'm not moving, I'm sinking. And so when I swim, I have to swim. And that puts me at that level four. And I can only do it so long, so far. And I can practice it, I can train for it, and I can do better with that.
[00:31:20.760] – Coach Allan
But it's just the other aspects of feeling comfortable, floating, stopping, moving, and actually just be in the water, which I know I should be capable of, but it doesn't just naturally seem to happen when I get in the water. I just start going down. There's been a couple of situations where I was in water and struggling to get to this point because I was running out of juice. My energy systems were not giving me what I needed to keep moving, and I would stop moving and I would sink. And then it's like, okay, I have to keep moving or I'm going to stay down here under the water and not come back up. And so it's good fear there, and there's a lot of things going on in my head, but I'm aware of that. I'm aware of okay, that's an area where I do struggle, but I'll say it in this way. I just really haven't gotten to a point where I'm comfortable in the water yet. Okay? And that's the key. This is not that you just say, well, yeah, I'm actually good at this, even though someone told me I wasn't. And I'm actually good at this when someone else told me I wasn't, or I thought I wasn't good at this, but I actually am.
[00:32:29.310] – Coach Allan
This is when you've find yourself at that hard point. It's where you've maybe you said, okay, I'm going to cut back on my carbohydrates and I'm going to do this. And then here you are on a Sunday night with a Haagen-Das bucket in your lap watching a movie. And you're like, this is hard. And it is.
[00:32:47.590] – Coach Rachel
[00:32:48.770] – Coach Allan
So it's not that it's hard. You just have to get to the point where you're comfortable trying and pushing through and doing hard things and realizing one slip does not make the battle. You have to keep fighting. And so you get to those points and that's what it is. And where the real value of all this will come in is when it's the really hard things. And you just keep your head positive in that. I may not have done it yet, but I will. I haven't done this yet. I haven't solved this yet. I am struggling to lift this weight, but I will. I've struggled to lose weight, but I will. And I know I'm on the right path. I just have to persevere.
[00:33:31.210] – Coach Rachel
Yeah, that's a perfect mindset.
[00:33:33.210] – Coach Allan
Capable, capable, capable.
[00:33:35.000] – Coach Rachel
You got to remember, and you are.
[00:33:36.900] – Coach Allan
That's what's important. Yeah. So my Google assistant heard me say that word, and here's the definition, if you wanted to know, because Google's got on here having the ability, fitness or quality necessary to do or achieve a specific thing. So, again, thank you, Google. It's just one of those concepts where we struggle with hard things. And particularly if at one point we were told we couldn't, and particularly if we couldn't and we were told we couldn't, then it's reinforced. But I told the story about a really good football player and his friend who was not a good football player. Well, I was that friend. He didn't figure that story out. Gee, we're going to figure this out, of course. But I was Michael's friend and Michael was the athlete. He was the karate dude. He was the athlete. He was £25 heavier than me. He was just a big dude, a strong dude and everything. He was a natural athlete, football player, all of it. And I was not. But by the time I was in high school, I was that athlete. I wasn't physically that big. I wasn't physically. So from an athletic perspective, I was never naturally athletic.
[00:34:49.850] – Coach Allan
All of it was that I wanted it bad enough and I just didn't listen. I was not really good at listening. And so when the coach said I wasn't good enough, in my head, it's like, well, yet it was like, no, I will play football. And the thing that bugged me more than anything else was that we went through all this pre season stuff. I was the guy who was paying attention to all the videos. I was the guy who literally, when we would get out there and do drills, I knew every position on the football field because it was like my best chance of making it is to be good or at least know what to do everywhere. So the coaches never had to tell me how to play a position. They just had to say, Alan, go play that position. Now, was I good at it? Absolutely not. I was literally less than £100. Playing on the 110 pound team. Michael had to try to cut weight before the season started because he was too heavy. He weighed over £115, so he had to lose a little bit of weight right before the season just to make the team.
[00:35:51.040] – Coach Allan
And then he bloomed up to two to 120. So, like, literally, yeah. This guy's £25 heavier than me or more, but he was my best friend, and so when it was carrying someone up the hill carrying Michael up the hill. When it carries them up the hill, it's Michael carrying me up the hill. And I was just a sandbag to that guy. But that's the whole point. You're going to have some natural talents, and you should enjoy them, use them, be motivated by them. But then if there's something you're struggling with, don't use that as an excuse to say, no, I just not good at that. I can't eat that way. I can't do that thing. My knees hurt when I run, so therefore I can't be a runner. Okay, well, maybe there's some things you could do to make the running less painful, less damaging. It could be shoes, it could be a running form, it could be different things. But you're capable. You just have to find the way. And maybe that's just it. Maybe your knees are just they're just completely freaking shot. But what else can you do? You can walk.
[00:36:51.250] – Coach Allan
You can walk. Okay. I can walk. I can walk forever, okay? That's my thing. I don't need to run from one side of the island to the next. I can walk. There.
[00:36:59.410] – Coach Rachel
[00:36:59.800] – Coach Allan
No one's chasing me. Okay, well, now I just had to be big and strong enough so that they are chasing me. I can kick their butt. They're no longer chasing me. So chase me, yeah, please. But, you know, it's just that whole thing of saying, yeah, I'm going to have some skills, I'm going to have some capabilities, and then I'm going to have some things I'm not as good at or not good at yet. And you just have to go at it and say, okay, what do I need to do to be able to do the things that I want to do? And I work in coach online, if you didn't know that. And what does that mean? It means that I have to know the technology behind the things that I do. Now, I could hire all of that out, but then what's happened is I'm dependent on the guy who built my website. I'm dependent on the guy who's running my checkout stuff on my software. I'm dependent on the guy who writes and puts the quizzes together for me, and I'm dependent on those people because I don't know how to do it myself.
[00:37:49.510] – Coach Allan
And I'm like, well, okay, this is hard. It's a new software. I've never used it. It's not working like anything else I've done before. I got to figure it out, because this is mine and this is important to me. And as I was talking about a couple of weeks ago, this is a priority.
[00:38:06.260] – Coach Rachel
There you go, that word.
[00:38:08.620] – Coach Allan
That's that word again. So if it's a priority, even if it's the hardest thing you've ever done in your life, you're going to get it done right. And if you're struggling, you just haven't figured it out yet.
[00:38:20.350] – Coach Rachel
And the struggle is not the problem. It's uncomfortable. It's not easy to figure out a new task. It's not easy to try a new task. But once you get there, it all will make sense. It all becomes easier as you go. It's something that you got to try. Practice makes perfect, as they say.
[00:38:36.970] – Coach Allan
And those are wins or things that they can never take away from you.
[00:38:39.940] – Coach Rachel
[00:38:41.350] – Coach Allan
In addition to Naked Guy and having to have that conversation, I started working on another quiz because I've had a couple of ideas and concepts coming up, and I'm like, I'm going to do another quiz. So I started working on this new quiz, and the software is a little non intuitive. There's some things that are intuitive about it, and then there's other things like, why is that image there? It's not there. And then I look at the page and it's there. I'm like, where is it? I don't know where it is. And so I'm trying to figure all that out. And I asked for help when I needed it, I reached out and I told their help desk, I'm like, I'm trying to do this one thing, and it's not working the way I thought it would. So I did this little thing and I thought that might fix it because it made sense that it would fix it. And they're kind of like, well, no, you actually have to do it this way. And then there was just a different path that I had not thought of. It was not that I was dumb.
[00:39:34.700] – Coach Allan
I'm instead of saying, oh, I don't know how to do this, I'll just hire it out. Because I could literally go on there and say, do you know someone who could build this for me? I don't want to do it. And they would do it. I think they charged like $500, but they would have done what I did. That literally just took me about an hour and a half before I walked in here to do this recording. Once I understood how to back it out and do it, I was like, oh, now I can do everything I want to do. And other than, like I said, an image being where it's just not there, I deleted that image. It's not there. It should be gone. It's not gone. What do I do? And it's like, well, okay, don't worry about it. Just take your time, try a few things, figure it out, get past this with a little coaching, because I had to ask the guy a big question, and then once he answered the big question, a lot of things just fell in place. So when I talk about capable, I'm not saying you don't ask for help.
[00:40:24.540] – Coach Rachel
[00:40:25.370] – Coach Allan
I'm just saying you've got to get out of your own way and realize that and realize you got to do the work, but you can, and you're capable of doing these things, and you just have to keep persevering and pushing. And I did make the team the next year.
[00:40:41.550] – Coach Rachel
[00:40:42.020] – Coach Allan
It wasn't very good. I didn't get a lot of playing time. But in practice, the coaches realized I knew every position on the field. I could be anywhere they wanted me to be for squib team, because I, quite frankly, knew every play, I knew every position, I knew where every player was supposed to be at every single second of every play. And I carried that all the way into high school. And when you can do that in high school and you know where everybody is supposed to be, you're a coach on the field.
[00:41:10.780] – Coach Rachel
[00:41:11.420] – Coach Allan
And you're able to basically get in there and be a leader at a very young age, because you just know what everybody is supposed to do. So you're in practice, and it's like, no, look, think about this and do that. And it's like, I get it. You're on the other side of the field. For me, you're the tackle, and I'm the guard. And I'm like but I'm second string right now because we're practicing you at defense. So let me give you a couple of tricks of the trade. This is why I'm able to block you, okay? And do this. And so was I ever coached on defense? No. But every time the coach was coaching defense, I was listening. And every time that something was happening, I was figuring it out. And so the coach knew it could put me in, in fact, in one football game, because we didn't have enough players to play both our varsity and junior varsity, some of us varsity players could play junior varsity positions as long as we were not in that position as a varsity player, okay? So that meant I was the punter for the junior varsity team.
[00:42:11.120] – Coach Rachel
[00:42:11.630] – Coach Allan
And I was third string punter for the varsity team. So it's like, okay, I'll just punt for the junior varsity, and I'll let the games. Sometimes I ran the flags, but a lot of times, I'll just be their punter. And we're sitting there one day, and we're in a game, and the quarterback gets hurt.
[00:42:24.470] – Coach Rachel
[00:42:25.180] – Coach Allan
Coach looks on the sidelines. Misner, come on out here. So here I am in a football game about to play quarterback. Well, I was an offensive lineman, not a quarterback. But he knew I knew the place. He said, you know, crossback left, cross pick right. And I'm like, yeah, you know what? You're supposed to do. I'm like, yes, you turn the opposite direction, hand the ball. They're going through the tackle gap. Okay? And he's like, first one, I just want you to run up the middle. Just get comfortable taking a snap. Just run it up the middle. And I did that.
[00:42:52.340] – Coach Rachel
[00:42:52.970] – Coach Allan
And then I did the crossbuck left and the crossback right, and both of those plays got nowhere. And then I was back there punting again. But the whole point being is if you told me beforehand you're not good at a quarterback being a quarterback, I'd be like, well, right, I'm not even on the depth chart. But that day, he needed me, and I did it.
And was I good at it? No. But one of the things that taught me again, it was just one of those things of, oh, I realized when I was back there taking the snap for the punts and taking the snap for the football was, I have to think a lot faster in this position than I did as an offensive lineman. An offensive lineman. I had like my very first task was like, what's next? That's all I had to think about as an offensive lineman. But a quarterback had to actually think about three or four different things at the same time. He had to catch a ball that's being snapped back at him or under center, take the snap. He had to be aware of what was happening, one of them with the linebackers and the linemen, to make sure, again, no one's coming that gap, he can get the ball cleanly and get out of there.
[00:43:52.350] – Coach Allan
He had to know where his wide receivers were going to be at a given point in time, where his running backs would be at a given point in time. And he had to also not trip, gosh a lot. It is, but again, was I good at it then? No, but I kept practicing again when it was instead of me lining up as an offensive lineman against this first team defense, hey, can I play a little bit of quarterback? This will be fun. And I was the quarterback. Good luck to getting tackled. And so, yeah, it's just fun. But I made things fun. If it was hard, I just made it fun until I learned it. And that's, again, there's a lot of different ways to look at this, but you got to get to the first one of I'm just not good at it yet. I got to figure out a way to get it done, make it fun, make it a challenge, get help if you need it. There's just so many different ways that I could have taken this episode, and we have a little bit now, but as I was going through it, I'm like, first thing is, you have to believe yes.
[00:44:47.120] – Coach Allan
And then you just got to figure out the rest.
[00:44:49.600] – Coach Rachel
That's right. And it always works out somehow it does.
[00:44:52.860] – Coach Allan
[00:44:53.600] – Coach Rachel
I went from a gym flunkey to an ultra marathon or so. Crazy things can happen.
[00:44:58.530] – Coach Allan
Yeah. Yeah. And and heaven forbid, if they chased you with that ball after probably about the first three or 4 miles, they're going to stop.
[00:45:06.260] – Coach Rachel
Yes. You can't hold me on that field. Allen. Kind of a longer yeah.
[00:45:11.890] – Coach Allan
Most of them are not most of them are not going to catch you after you get those first three or 4 miles done. Because yeah. She's going to run 50 miles just to get away from us. I don't even understand. She does not want to get hit by this little red ball.
[00:45:24.010] – Coach Rachel
[00:45:28.070] – Coach Allan
I don't think they played that sport anymore, but I don't know. I don't think so. I think it was deemed one of those it's too mean to play sports in school. But I don't know. If your parent if your parent and your kid plays dodgeball at school, let me know. But if you're a kid and it's like, yeah, that's ball. Barrett. Who would allow a sport like that? Who knows? It was fun. Even when you were not the best player out there, it was fun. And such as life. But all right, so talk again next week.
[00:45:58.000] – Coach Rachel
You bet. Take care.
[00:45:59.380] – Coach Allan
I'll talk to you then.
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Weight loss is hard. But are you making it harder by buying into the culture wars and other influences that aren't in your best interest? In this episode, we discuss how you may be letting feelings and emotions get in the way.
00:03:16.520] – Coach Allan
[00:03:17.750] – Coach Rachel
Hey, Allan. How are you today?
[00:03:19.680] – Coach Allan
I'm doing all right. Getting a little bit of a cold, but here's what it is.
[00:03:25.090] – Coach Rachel
Sure is the season, I guess.
[00:03:28.610] – Coach Allan
So it's just weird because I've had my head down doing stuff and really haven't interacted with a ton of people, so not really sure where this one came from, but I got a cold.
[00:03:40.950] – Coach Rachel
It happens. Well, hopefully you'll feel better soon.
[00:03:43.740] – Coach Allan
Yeah. So the only other thing that's going on for me is I was recently a guest on the Health Fix podcast with Dr. Janine Krause. You can listen to that if you want to. I've got a link to it. You can go to 40plusfitnesspodcast.com/hfp. It's The Health Fix Podcast (HFP). So 40plusfitnesspodcast/hfp and that will take you to that podcast. It's actually a really good one. I like Dr. Krause and her approach to things I really like that. Kind of my goal as I go into this new year is I want to be on a few more podcasts. Just kind of spread the word, get out there. And so that was cool. It's interesting, always interesting to be on the other side of the mic.
[00:04:25.350] – Coach Rachel
Absolutely. That sounds like a lot of fun.
[00:04:28.470] – Coach Allan
How are things up there?
[00:04:29.850] – Coach Rachel
Good. Still cold.
[00:04:34.390] – Coach Allan
Until about April.
[00:04:36.230] – Coach Rachel
Yeah, I know, a few more months of winter, but yeah, things are good. Just drawing out some races for the year, trying to decide where I want to be and when I want to be there. So still working on my resolutions for the year.
[00:04:49.340] – Coach Allan
Cool. Yeah, I've been working on my Spanish. That was kind of one of the big ones I wanted to do. And then I am trying to cut some weight, so I'm working my way back into Ketosis and going to try to cut some weight. And actually right now at the lightest weight I've weighed in over 20 years.
[00:05:06.980] – Coach Rachel
[00:05:07.840] – Coach Allan
Yeah, I'm down to my mid 30s weights and so I'm going to get a little bit lighter than this, but it's just I've realized I'm not carrying the 205 quite the way I did before. So I'd get down to the 205 and it'd be like I don't look like I did when I weighed 200 pounds 10 years ago. So I got to try to find that new set point for me where I feel like I've got the energy and look the way I want to look and feel the way I want to feel and can do the things I want to do.
[00:05:35.280] – Coach Rachel
Sure. Well, that's important. To feel good and to do the things you want to do, that's the important part.
[00:05:41.950] – Coach Allan
I wouldn't really call these resolutions. These are just their goals and I set them very specifically on how I'm going to what actions I need to do to make that happen and not just I want this. It's like, okay, right now I'm after a certain body look and not from necessarily a vanity perspective, it's just energy and what I'm carrying around and if you're carrying around a little bit extra body fat, then you try to get rid of it if you want to get rid of it. That's part of what we're going to talk about today, is getting rid of some of the unwanted body fat. So are you ready to jump into that?
[00:06:15.470] – Coach Rachel
Special note on this episode, this is not intended for people that are suffering with eating disorders, disease, or any other health condition. If you're dealing with one or more of those, I'd strongly recommend that you get medical help. This podcast is for information purposes only, but I did want to share this because I do think it's really important. And with that, I am going to put forward a little content warning here. Bear with me as I read this.
This is not one of my regular feel-good episodes. If this is your first time listening to the 40+ Fitness Podcast, I'd strongly encourage you to listen to some of the others first, just to get to know me. Then this episode will make a lot more sense. I don't intend to be mean or condescending, but in most cases, we are our own primary obstacle.
This episode is my version of tough love, if you will. If you have small children around while you're listening, there might be a few choice words that you don't want them to hear. So take that into account. All right, with that, let's dive in.
I'm going to start off with a basic principle here. Weight loss is a struggle. Weight loss is hard. If weight loss were easy, we wouldn't have the issues we have right now with rampant obesity and being overweight. And there's a lot of things going on in the world right now that, quite frankly, just have me really alarmed at the state of all this. And so I want to share some of that today. But before we jump into all that, I want to share a couple of statistics.
Okay, so there was a 2017 survey of 2000 Americans, and what they found was that the top three failed New Year's resolutions were diet or eating healthy – 54%; exercise more – 44%, and lose weight – 41%. They could choose more than one. So the total is going to add up to more to 100%. But you kind of get the idea for many, many Americans out there getting healthy, taking care of yourself, getting more fit. Those are top of mind, particularly as we go into the new year. As you're listening to this, we're nearly done with January, and so this next study is really kind of hit home.
Also, this survey was also done in 2017, and it was 1129 American adults. They found that only 9.2% of those resolvers successfully achieved their resolution the year before, and that over 42% fail on their resolutions every year. So you start looking at that and realizing that, okay, most people are going to fail their resolutions, and 42% of them failed them every single year. That's almost half. 23% of resolvers fail out the first week. Actually, 13% of them never even started, and 42% fail by the end of the first month, which, as I mentioned, was right about now.
So if you're already struggling or have quit your New Year's resolution to lose weight, guess what? You're statistically average. You're in the majority of people that do have health and fitness resolutions, and you're in the majority of people that fail at those resolutions within the first month. So just recognize that that's the state of the world. We all want to change in January. But sticking with it is hard, and it's because we've got a lot of headwind, okay? We have this one headwind. And I'm going to jump into this, and like I said, I'm probably going to upset a lot of people, but political correctness is not good for your health.
I'm just going to put that out there. Okay? Let me tell you a story. I was on Twitter, and this doctor posted that they had had a consult with their client patient. The patient came into their office and they were morbidly obese. And the doctor made one statement you need to lose weight. Now, this person was on meds. They had all kinds of health problems going on, and this has been going on for a while.
The doctors are telling us you need to lose weight.
Now, guess what happened? The client or customer, the patient stormed out of the office of this doctor and reported him. They reported him for recommending that they lose weight. So he was in trouble with the hospital and potentially the medical board for offending this patient.
This cultural war on weight loss has been going on for about ten to 15 years, at least as far as I've been paying attention. I've seen it getting worse and worse. You see the ads, okay, they show someone who's morbidly obese doing something relatively athletic looking, generally healthy and energetic, and that's okay, that's cool. They're doing sometimes they're doing yoga moves and things I couldn't physically do, but that doesn't mean they're healthy.
So what's happening here is there's this cultural push to normalize the condition of obesity to fight fat shaming, and they're doing it wrong.
Accepting a person, accepting just a general person has nothing to do with their physical condition. Telling someone that they need to lose weight, as the doctor did in his office, there's nothing wrong with that. That's not fat shaming. That's just the reality of health and fitness. This individual is going to suffer more and more if they don't accept responsibility for where they are.
Which leads me to ask you the question, are you accepting responsibility for where you are? If you want to lose weight, you have to accept responsibility for it. You can't ask others to accept you as you are, if they know you're unhealthy, if they want to help you, if they're trying to do the right thing by encouraging you to change. It's not fat shaming. It's just, quite frankly, them being responsible and caring about you. What you don't want is people just ignoring you, not paying attention to you, not caring about you. So this political correctness, things got to go away. Let me tell you a little bit about this because I think a lot of people think that, oh, no, it's fine.
You can be healthy and have extra body fat. Well, let me tell you what the science says in the British Medical Journal. The title of this article was BMI and All Cause Mortality systemic Review of Nonlinear Dose Response metaanalysis of 230 Cohort Studies with 3.74 million deaths among 30.3 million participants. This happened in 2015. So basically they went back and looked at all these different studies and they said, okay, is being obese problematic for lifespan? Okay, it was a question. Now, the cool thing about this particular cohort study was that they used the data that was available to correct for smoking and for other diseases that they may have had beforehand, because someone can be completely healthy, completely good with the BMI, but they only because they lost all the weight, because they had cancer. So they corrected for some of these confounders. And then what they found was, absolutely, if you're obese, you are shortening your life. Your all cause mortality goes up with age, it goes up with obesity. So you're shortening your life, you're shortening your healthspan. It just is what it is. So political correctness is the enemy of a healthy weight.
I'm just going to put that out there again. I want you to pay attention to that. We can't right size this and say we're going to accept it because that's what the culture wants us to do. So we can be nice to people. We're past that. If people want to be healthy, if they want to lose weight, they need to lose weight. I've even seen where they shamed people for wanting to lose weight. They're like, that's wrong to want to lose weight, because you're telling all the people who are overweight that they should too. That's not what they're saying. It's the fat shaming reversed. It's basically trying to get people to accept it as a reality, which it is a reality, but get people to say it's healthy. Get people to accept it and say, no, you can just stay this way and it's okay. And quite frankly, if you really care about yourself, about others, it's not actually okay. We need to do something. We need to get to health. We need to work on that. Okay, so I want to talk next about body image, because many of us have developed these body images, and it's easy to see why that would happen there's.
The magazine articles you see the sweat model and the skinny this and the skinny that. And that's what they're showcasing. They're showcasing the athletes. They're showcasing the others. And those are unrealistic for the vast majority of us. What we should be striving for is not to have the body of a supermodel or a professional athlete, but to have the body and have the health markers and have the health that we need. Which means, yeah, we're probably going to carry a lot more body fat in a relative sense than an athlete or a supermodel, but we're going to stay in a healthy range. So we want to get our body fat in a healthy range. And so a lot of this body image, we have this propensity to look at ourselves in the mirror and say, I don't look like the supermodel. I don't look like the athlete. And that can become very discouraging when you're trying to lose weight, when you're trying to get healthy, having that negative body image is not helping you. So it's time to push that away. It's time to say, okay, forget what I look like right now. I know what I'm going to look like when I get this done.
That's the right mindset. The right mindset is not where you're starting from. It's where you're going to end. And while your distance between those, the delta of that might be bigger than some, it's also smaller than others. So just realize you have your battle, fight your battle, make your change, cover your delta, and that's what you want to do. You want to focus and just keep closing that delta to get where you want to be. And that's what you have to do. The next thing that I see out there is this all or nothing kind of mindset. And it comes in a lot of different ways. There's this you just have to do the calories in, calories out. And if you just do that, you'd be fine. You're overeating, you cow. And again, that permeates out there. This is the way to do it. This is how I did it. So it has to work for you. This is math. This is physics. And the reality of it is no, there's other things in there. So there is no all or nothing. There is no right or wrong. There's just what's going to work for you.
Now you might be an all or nothing type person where going on a diet is restrictive and needs to be restrictive. A perfect example. I am not have a beer with a friend kind of person. I'm going to have beers with a friend kind of person. So if we're going out for beer, it's beer plural. Okay, I'm going to have a lot of beer. Probably that's just the way I'm wired once I start, okay, I do some of the same things with food. You get me to eating a food that's not good for me. It becomes a lot more difficult for me to turn that off and move on unless I completely turn it off. I don't do moderation. So understanding yourself and understanding that there's not just one right way there's the right way for you is really, really important. And so the advice that people like to throw out there, it could work or it might not. Only way you'll know, is to try it and to know yourself well enough to say, yes, I know this will work for me. If someone just told me to eat smaller portions of the food that I already eat when I got fat, that way won't work for me.
I'm not going to sit there and get one third or one quarter or one 8th of a serving of what I would normally have had for mashed potatoes and gravy. I'm just not going to do that. That's not how I'm wired. So knowing how you're wired, understanding that none of this advice is right and none of it is wrong, all diets succeed and all diets fail, and we just have to find the right way to eat that works for us long term and we can get there. Probably one of the areas where most people struggle the most with food is emotional eating and mindless eating. Okay? So there's a component of the brain that basically rewards us when we do things it likes. So eating sugar creates a dopamine response in the brain. The brain loves dopamine, just loves, loves, loves it and says, hey, that sugar was some pretty cool stuff. Could you get me some more of that? You've probably seen the meme of the episode where Chappelle has done some cocaine or something and he's asking for more of it. He's got that needy look on his face and even a little bit of the drug on his upper lip.
He got any more of that? That's what our brain is doing. It's literally like drugs. And so if you're doing emotional or mindless eating, those calories count, they do. And if you're doing it all the time, weight loss is not going to happen. You have to be mindful of what you put in your mouth. You just do. You can get away with an occasional, okay, I'm going to go have some popcorn while I'm watching a movie. And I probably won't be mindful of the popcorn, but you get the idea this is a regular thing. If mindless eating and emotional eating is a regular thing, you got to solve that problem, because if you don't, weight loss is just not going to happen. The next one thing I want to talk about is called self talk or the voice in your head. Now, I've told people the story several times. I'll kind of say it again, was when I finally kind of woke up to the fact that I was killing myself with food and alcohol. I caught myself, the fat bastard. And it's really because it defined everything about me. It defined that I was fat.
Yes, fat. I was fat. And it defined that I was not very nice to myself, and I was not very nice to others. And those were traits that I was not very happy with. But that's what my inner voice was telling me I was, and I was accepting. That who I was. So much like the negative body image thing, I had a negative overall image of myself. Everything was wrong. Only thing I felt like I had any control over whatsoever was my employment, my career. I was really good at that. But I seemed to suck at just about everything else. And what I understood, came to understand, was as long as I let that self talk happen, as long as I let the Fat Bastard live, I'm never going to be who I deserve to be. I'm never going to lose the weight, because the Fat Bastard is going to take me down eventually. That negative self talk, that voice in my head is eventually going to wear me down, and I'm going to break. And so a big part of my transformation was the mindset work necessary to push through and away from that self talk, to literally name it the Fat Bastard, and then to sit down and say, okay, I got to move away from him.
I've got to figure out a way to stop him from killing me. And it took years for me to figure out ways to do that, to build the tool set necessary to make that happen. But I had to. And I did. And I want you to, too. So if you find yourself talking yourself out of things so this happens a lot. Like if we slip up, so you have a bad day or bad something happens at work and you get home and you're like, you yell at the kids or the grandkids. You're just yelling at the kicking the dog. I don't know. You're upset, you're tired, you're cranky, you're stressed. And then you find yourself emotionally eating. And then you find yourself the next morning, like, really just angry at yourself now for what you just did to yourself last night. And since you screwed up your diet and it's Friday, you may as well just blow it out the weekend, right? No. Again, that's your self talk. That's that voice in your head sabotaging you. You need to say, no, I can go through a weekend eating well. I can go through a weekend just fine.
I screwed up last night. I forgive myself. I'm not going to do it anymore. I move on. You've got to work yourself past that. So just recognize that we are and can be our own worst enemy. We've got to deal with that enemy head on. Okay? The next area that I want to get into is lack of support. So many of us, we try to do this on our own. But we've got so much going on in our lives and really, we don't have a support system. We don't have people around us that really care or they don't seem to care. If you have teenage kids or kids in the house, well, there's always going to be snack food available. Kids are just not naturally wired to want to eat healthy unless they were brought up that way. So if we brought up our kids on snack foods, there's always going to want snack foods and they're always going to want them in the house available. And so you're probably going to have them rather than have them go nuts around you. So you're going to have these snacks in the house. You're going to have this and that.
When it comes to dinner, your family might not want to eat the way you're eating. And so you're going to kind of feel this total lack of support. And maybe none of your friends are really interested in weight loss. They talk about it, hey, let's do a resolution. We'll all hold each other accountable. And then by the second week, you're like, hey guys, how's everybody doing? Well, I'm done. I didn't even start the first day. I had a candy bar when I woke up that morning. So you kind of feel like your whole support system is just gone. And the reality of it is you just chose the wrong support or you may not even ask for support. Have you even sat down and asked your significant other or your kids to help you with your weight loss? Have you told them what your plan is and why you're doing this? Because more than likely, they're part of your why. And if you sit down and take the time to do that, you can build that support. You can get your family to pay attention to what they're doing. And it's a fairly simple thing for me.
Please don't leave your snack food out. Put it back in the pantry so I don't see it. That will help me a lot. It's a simple thing. You coach them, you get them to do it, they start doing it. When you get a support team around you, you support the heck out of them and you don't let them quit. You hold them accountable. It's like, no, Betty, we said we were doing this. We're doing this. You get back on the wagon right now. We're on this. Just because you had one candy bar, you're not done. You're not done. Get past yourself. Let's get this going. So build the support, because the lack of support is not their fault. It's yours. Okay? You got to build the support. You got to find the support. And if you can't get the support locally, so your family is just not going to do it and you don't have the way to push or make that happen, your friends are just really not going to get into it, and none of them are going to try to do the things you're doing. Then reach out. Find the support. Find groups.
We have a Facebook Group, 40plusfitnesspodcast.com/group, wonderful group of people there, all trying to take care of themselves. We're all at different points in our journey. They're there. There are people out there to support you. There are other Facebook groups that have different flavors and different things they're doing. Some people post pictures of themselves because they find that very motivating to see others succeeding. That's not us. We're basically there to support you from an emotional perspective, from basic support of I'm here for you. If you're struggling, I understand. I struggle too. Here's what I'm trying to do. Here's what my year is going to be like. This is what I'm going to do. This is the challenge for the week. And we work with each other. We try to help each other. We hold each other somewhat accountable. So if you're looking for support, there's a group. If you're looking for deeper support, well, you have a coach right here. Rachel and I are on this show. We're here willing to help you, to support you. So if you have a lack of support, it's only because you haven't reached out. It's only because you haven't tried hard enough to have the support.
And then the final bit of this let me go over and over, and I'm hopeful. If you're still listening to this, some of this has resonated with you. I'm sure it has. Most of the things that are going on here were battles I had to fight myself, okay? Was it okay for me to be 20, 30, 40 pounds overweight? And I'm like, well, as long as I'm okay and healthy, yeah. But then I wasn't. And I had the negative body image. I had the all or nothing stuff. I had the emotional mindless eating, the self talk, and no support, bad relationships and toxic things in my life. And so I was in that spot. And the way I got past it was to know myself and so know thyself. I'm going to read a quote. This is by Sun Tzu who wrote The Art of War. You may have heard about this. I love this book. I read it every once in a while. It's just a very interesting read. This quote, it says, “If you know the enemy and know yourself, you need not fear the result of a hundred battles. If you know yourself but not the enemy, for every victory gained, you will also suffer a defeat. If you know neither the enemy nor yourself, you will succumb in every battle.”
And here's what I know. We are the enemy. We are ourselves, and we are the enemy. There was no one else out there forcing you to eat. There's no one else out there making you fat. We did that to ourselves. We are the enemy. If you don't know yourself and you don't know the enemy, you will lose the battle. You've got to take the time to figure that out. So what I would encourage you to do is, if you haven't already, go take the Health Blocker Quiz. It's a really good way for you to start getting some insights into the way that you think and the way that you work. And if you can set things up based on what your needs are, based on who you are, knowing myself, it's going to go a long way. You can go to 40plusfitness.com/quiz again, that's 40plusfitness.com/quiz, and you can get to know more about yourself. And that's going to help you with a lot of this stuff. Okay, I'm going to throw out some terms. It won't mean a lot to you if you haven't taken the quiz, but windshields suffer with negative body image all the time windshields do. People who are copilots. The support is huge. If you don't have the support, you're just not going to get there. You need the support and you need to not be the caretaker of everybody else before you take care of yourself. That's what happens with a copilot. If you're an Atlas, you're probably more of an all or none thing. And you know that if you have something big in front of you, you can turn off the bad and focus on the good to get that thing done. If you're more of like maybe a tires or pedals type person, then the self talk and the emotional and mindless eating are probably going to be things that really eat at you. Because if you can't get the traction as the tires, or if you're not quite sure about what you're doing and you find yourself stopping and starting and stopping and starting, it's really hard because you just can't keep your foot on the gas. And so just recognize that throughout a lot of things there, if you haven't taken the quiz, that might not make as much sense to you. But I think what you can see is if you take the quiz, you're going to know a lot more about yourself and then you'll have the tools you need to win these battles.
Because each and every one of these battles is really, really important for weight loss. And so the way we feel about the world, about ourselves, about weight loss, all impact our ability to be successful. So I want you to start working on the mindset part of this. This is not a tactic and strategy type problem. Weight loss is a mindset problem. And if you don't solve that, you're not going to stick to the tactics, you're not going to stick to the strategies, and you're not going to get it done. So work on your mindset and lose that weight.
[00:30:10.100] – Coach Allan
Welcome back, Ras.
[00:30:13.190] – Coach Rachel
Hey, Allan. My goodness, you unloaded a lot of things in that discussion. I don't even know where to start, except for one of the things you said right off the bat is weight loss is a hard struggle. It's a long process. It's a hard process, and it's absolutely a struggle.
[00:30:29.020] – Coach Allan
Yeah, I guess where I kind of got into all this was back in the early 2000s, there was a lot of press, if you will. I'm not going to say not like media press, but just people pushing on the idea that the ideal of what we were seeing in magazines and things in TV and movies was not real, was not what was attainable by mere mortals, by normal people, if you will.
[00:30:54.300] – Coach Rachel
And you mean super thin athletes.
[00:30:59.970] – Coach Allan
You'd see someone at 4% body fat and they're running around on covers and magazines and things like that, and they're like, well, that's not normal. That's not healthy, and that's not ideal when you are trying to live your life and you're not able to do the things they do, which is absolutely true. But I kind of feel like the pendulum has swung so far from there that now they're quite literally saying, if you're not obese, there's something wrong with you.
[00:31:32.640] – Coach Rachel
That's an interesting conundrum right there.
[00:31:35.470] – Coach Allan
Well, it's out there. I'm seeing it almost now. Every day I see some kind of rant about people wanting to lose weight and how they're terrible people for wanting that just even wanting to lose weight makes you a bad person. And they use the standard words that they use for bad people. And so it's just kind of one of those things where if you let the press drive the way you feel about this stuff, then you accept victimhood, and a victim cannot be the hero.
[00:32:10.290] – Coach Rachel
[00:32:11.130] – Coach Allan
So if we look at just even like the normal story, we go back to the basics of a story, okay? And the story is that there's a dragon, and the village sacrifices the verge in every year at this moon, full moon, to the dragon, it's King Kong and another story, but whatever monster you want to have out there. And so the premise was that we've got to sacrifice this virgin so that he doesn't burn the whole city, the whole town. And then it happens that the virgin is going to be burned. This boy happens to be in love with her, and so now he's going to fight the dragon, and everybody else is just status quo. It's like, well, it's a virgin. So what? They want to be victims. They're all victims. They're afraid of the dragon. And this appeases the dragon. So if you've got all this social media and all this other stuff telling you that you're wrong for wanting what you want and you give up, then you've chosen the victimhood. Or you can choose to be the hero in your own story, and you can slay your dragon. And so I didn't mean this so much to be a negative thing other than it just so frustrating to be inundated with it, because I don't even think I'm necessarily the target for what they're after.
[00:33:33.880] – Coach Allan
Because again, I don't care how skinny a supermodel is, I'm not going to look like her.
[00:33:40.550] – Coach Rachel
[00:33:42.790] – Coach Allan
And granted, yeah, I look at professional athletes and I'm like, okay, well, the dude does this all day, every day. Can hire a chef, can hire a trainer, can hire him. And basically, this is all they do. And I was like, I could quit my job and hire a chef and hire a trainer. I can look pretty darn good myself and be broke. I'd have to be independently wealthy or something or get paid for it, which they do. And that's kind of the whole principle. You see an actor and basically they've got enough money involved in this movie and all that. There's a budget for getting the hero to look a certain way and the trainers and everything that's going into that. And so these guys go in and they train like maniacs because they're going to get paid tens of millions of dollars to be in this movie. Anybody would do it. But we're not getting paid millions of dollars for the rest of us, right? And they're not necessarily doing it in the most healthful way either. So the base point is, if your goal is to be healthy, then you know, having excess body fat is not helping you, okay?
[00:34:53.230] – Coach Allan
And if you make the decision you want to do this, then you've got to get past this major sabotage that's happening through social media, through political correctness, through all of this stuff. And you just got to say, Enough of that. I'm living my life. I'm doing my thing, and you do your thing and don't fall for it, because if you're the victim, you can't be the hero.
[00:35:17.500] – Coach Rachel
That's right. I think that we all have our own stories. The only person we're really accountable to is ourselves. And so if we have a health condition that we need support from, we go to our doctor, we get the information, we can hire a trainer like you said, or figure it out online. We just need to take our own steps to be the healthiest that we could be. And I guess I just want to circle it all back to being healthy again, because looks, again, to me, are pretty irrelevant as well. I'm not interested in super skinny or super overweight. It's what's inside that really matters. We all have to pay attention to what the doctors are telling us about our own health, whether it's heart condition, respiratory problems, high cholesterol, stress. I mean, what's going on inside is the most important part. And if you were ready to take that step to improve your health, then you should be able to do it without the consequences of somebody raining on your parade.
[00:36:16.660] – Coach Allan
But I guess I just break it down to saying if someone came to me and said, hey, Alan, you probably need to lose some weight. I would take that as good advice. I would take that right now and say, yeah, I look at it and I say, you're probably right. I'm carrying more body fat than I probably should right now. And you're right. If a doctor told me that, I'd say, yes, doctor, you're right. Here's what I'm doing about it. If my wife told me about it and say, yes, honey, you're absolutely right. This is what I'm doing about it. If my best friend did it, I'd say, yeah, Frank, you're absolutely right. This is what I'm doing about it. If my personal trainer said it, I'd say, you're absolutely right. I'm busting my butt in the gym, aren't I? Yes. And this is what I'm doing about it. Nutritionally and quite literally, I would own my mission. I would own my body. I would own my own belief system in myself, and I would not be looking to others for validation of who I am. I know how hard I'm going to work. I know how hard I can work.
[00:37:24.100] – Coach Allan
I know what I'm capable of. And carrying an extra bit of body fat doesn't define me, but it's sort of the idea like we were talking earlier. So let's say you have a car, and it requires four tires, maybe a fifth if you want to have a spare. Well, okay, you got 15 tires, and ten of them are all strown around your yard. People are going to notice those extra ten tires stroke along your yard. So at the very least, pick them up and collect them somewhere. You leave them out there and people see it, they're likely may say something. So if you need to lose weight, if they say something, it's just, again, they're less likely to say it now than they were 1520 years ago, because there's more people like you than there are like them. If they're thin, 75% of people over the age of 40 are overweight or obese, it's 75%. So that's the majority of us. The majority of us are overweight. Okay? And so you're in the majority. You're more normal than anything else. But that doesn't mean that the pendulum needs to say that that's the new normal.
[00:38:34.230] – Coach Allan
When it's not healthy, it's not healthy. You have to do something about it. If it's shortening your life, you have to do something about it.
[00:38:42.120] – Coach Rachel
Well, that's what we do know. We do know that having the extra weight gives us a higher risk for other health problems, whether it's down the media or down the lines.
[00:38:53.370] – Coach Allan
[00:38:55.210] – Coach Rachel
Cause mortality. That's right.
[00:38:58.490] – Coach Allan
You're going to die sooner. On average, you're going to die sooner because you're carrying the extra body fat.
[00:39:04.070] – Coach Rachel
Right. But you made a good point, too, that there's very few people that can look you in the eye and tell you you're overweight and you need to do something about it. And like I said, I can count on one hand the number of people who I'm willing to listen to, right?
[00:39:18.930] – Coach Allan
Even if it upsets you. Because again, those are the people that love you, right? Sometimes I've had people come on and say, well, you don't look like my personal trainer. And I'm like, okay, well, who is your personal trainer? And you start looking up who this guy is or Gal is, and you're like, oh. So this person was a professional athlete and basically Olympian and DA DA DA. And they never had a weight problem in their entire life. And I'm like, well, great. They've never had a weight problem. They've always had a six pack. They've always looked that way. And I'm like, and they're also not 57 years old, but that all said, if that's your trainer, that's great. Do I have to look like that trainer? No. Am I going to be that kind of influencer on social media where I'm showing you guys six pack ABS and running around Instagram like I'm something special? No. What I do is I coach for Health, I coach for Health, I coach for Wellness, I coach for Happiness. I want you to find the life balance where you know you're where you're supposed to be. And the messaging that I see out there is that we're never where we're supposed to be, and that's just not true.
[00:40:35.480] – Coach Allan
If we're in the mission and we're doing the thing, do the thing. Just do the thing. Be the hero. Victims are victims. They stay victims. And you are happy and healthy that way. And you feel good and you want to be the victim, and you're like, yeah, I'm just going to do it. I'm going to basically eat dessert every day for lunch, dinner, because you're a grown adult. You can do that. You can literally go to the store right now and buy every bit of it right now. Nobody will stop you. When you go through the Castro, she won't even acknowledge she'll just go out and sit in your car and eat the whole cake. You can do that. You can absolutely do that. I don't think that's what people want to do, though. They think they want something, but then there's this messaging that's out there, and I'm like, you just got to turn that off. You just got to say, okay, that's just not me. That's the message. Maybe someone needs to hear that and feel good. But that's not my message. My message to myself and to the people around me is you deserve to be healthy.
[00:41:37.490] – Coach Rachel
[00:41:37.980] – Coach Allan
You deserve to feel good in your own skin. You deserve to have energy and life and vitality and to live every moment like it's this wonderful thing. And that's what I want you to have. And so I just see this messaging, and I'm like, it's screwed up. It's just screwed up. And you got to stop. And you're not winning a battle by agreeing with it and being politically correct because they say, well, this is politically correct. You're being politically incorrect. You're fat shaming because you're trying to lose weight. If I'm shaming anybody, I'm shaming myself, but I'm not shaming you. It has nothing to do with you. And I think that's where the messaging just really upsets me. And I'm sorry that if I get a little bit frustrated with all this stuff, but the base reality of it is, sure, you deserve this. You deserve health and happiness, and the only way you're going to get there is to be your own hero and not the victim.
[00:42:38.620] – Coach Rachel
That sounds great, Ellen. I did want to make sure that we brought this back to health and that's the bottom line is that it's important that you do what it takes to take good care of your health so that you can live a long, happy, healthful life.
[00:42:52.630] – Coach Allan
Absolutely. All right, well, I probably lost all our listeners.
[00:42:58.970] – Coach Rachel
No, I think that was an interesting discussion, but yeah, that was good.
[00:43:04.170] – Coach Allan
But again, I didn't mean to upset anybody or frustrate anybody. It's in me to do it. I believe in you and I want you to believe in yourself. And that's really where this was coming from. And I'm sure I upset a couple of people. And if I did comment, tell me why I'm wrong. But right now I just feel like there's this pull and it's pulling in the wrong direction and there are saboteurs. It's just another version of saboteurs and it's something you got to fight.
[00:43:33.240] – Coach Rachel
[00:43:34.630] – Coach Allan
All right, well, Ras, I'll talk to you next week.
[00:43:37.530] – Coach Rachel
Take care, Allan.
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On this first episode of 2023, we discuss what you need to do to meet your fitness goals.
[00:02:21.050] – Coach Allan
Hello, Ras. How are you today?
[00:02:23.040] – Coach Rachel
Good, Allan. How are you?
[00:02:24.910] – Coach Allan
I'm doing all right.
[00:02:26.320] – Coach Rachel
[00:02:28.510] – Coach Allan
We record this a few weeks ahead. So we're still getting started on the Christmas season stuff. It's the parades and the Santa stuff and all of that. But this is going to go live. This is the first episode of 2023.
[00:02:45.910] – Coach Rachel
Happy New Year.
[00:02:46.860] – Coach Allan
Happy New Year. Exactly. And with New Year, a lot of people go in with their resolutions. Yes, I've had a lot of conversations with people because people are right now, they're doing again, we're doing this in December, so bear with me. But I try to help reporters. They want to interview someone or they want some material from a personal trainer. And the question always comes up this time of year, how do we stick with our New Year's resolution? So I've been having that conversation a few times at various levels, and that's really what I wanted this episode today to really be about was, okay, you've decided you want to do something, but I'm going to start out and just tell you that's not good enough. It's just not. And there's a lot of reasons, and you can listen to this episode and see a lot of reasons why what you're doing might not be working for you long term or short term or whatever, but I want to put that out there.
[00:03:50.730] – Coach Allan
Tammy had to go back to the States because her mother had a health issue.
[00:03:54.460] – Coach Rachel
[00:03:55.770] – Coach Allan
She went back to the States, and her mother's out of the hospital now.
[00:03:59.600] – Coach Rachel
[00:04:00.320] – Coach Allan
And so she's going to have to go through treatment and things like that, and it's a permanent treatment. So, again, as we get into this episode, and particularly in the discussion after, this is where it all comes from. You start looking forward, and you start seeing your future if you don't do something. So, yeah, so a lot going on.
[00:04:19.190] – Coach Allan
I'm here by myself at Lula's, but right now, fortunately, we're very, very slow. I think we have one guest oh, nice. For about the next three or four days, which is good, because I've got a lot to catch up on with everything else. But yeah, I'm basically running Lulas by myself, and through Christmas, I'll be doing that. Now, Christmas will be busy, and I'll have, I think, 14 or 15 breakfasts and all kinds of stuff. So I'm going to be moving. I'll be moving a lot over the course of the holidays to get this stuff done.
[00:04:49.740] – Coach Rachel
[00:04:51.530] – Coach Allan
It's good we're busy. It's a good month. But how are things up there?
[00:04:56.480] – Coach Rachel
Good. A lot colder than what you got down there, Allan.
[00:04:59.950] – Coach Allan
It's cold enough.
[00:05:01.030] – Coach Allan
It was down in the 70s today. And wearing a sweatshirt to kind of show you how wimpy I am.
[00:05:09.090] – Coach Rachel
We got 25 up here, so as long as it's on the plus side, I'm okay when it gets to be negative that it gets really cold.
[00:05:16.730] – Coach Allan
But Mike can't ice fish unless it gets
[00:05:19.320] – Coach Allan
That is true. So that is the bonus. We do have ice. It's forming now, and he's looking forward to fish camp coming up in the next month or two, I think. But, yeah, he's recovering well, and we're doing a lot of resting, which is nice because it's the holiday season up here as well. So we're just kind of taking it easy, enjoying this cooler weather as best we can.
[00:05:41.950] – Coach Allan
All right, well, are you ready to talk about fitness goals?
[00:05:45.540] – Coach Rachel
I did a little survey on our Facebook group the other day about what was holding people back, what was keeping them from meeting their health and fitness goals, or what their basic struggle was. And I got one resounding answer. The biggest struggle that most of us face when trying to get and stay fit is motivation. But here's the thing. Motivation just doesn't happen. It's not something that's going to show up for you when you need it. Instead, we need to rely on commitment. So commitment will carry us. And I've had this conversation many, many times, but I'm going to repeat it right here so you can kind of get an idea of what's going on. So a commitment starts with a very basic thing. It starts with a why. Why do you want to be healthy and fit? What's driving you to do this? And then the second part of commitment is, what does that actually look like? Do you know what fitness is like or going to be like for you? Do you have some end vision of what this will be? So let me tell you a basic story of how all of this came together for me, because I wanted to be healthy and fit.
I missed being athletic. I missed doing the things that I was doing. And I was very miserable with the fact that I couldn't do those things. So I had some drivers behind me. I had I had some reasons to do it, but they really weren't the right kind of reasons. And then I come along to a moment in my life where my daughter, Rebecca, I call her Becca had gotten into CrossFit and these obstacle course races and all this kind of stuff, and she was basically a mini me at this point. She was living the life that I used to live, and I missed it desperately. And so one day she said to me, hey, Daddy, I'm going to be doing this CrossFit thing. I want you to come watch me do it. And to be honest with you, man, that was a kick in the teeth for my daughter to say, hey, come watch me do this. The realization was I did not want to be a spectator in my daughter's life. I wanted to be a participant. I wanted to be actively engaged in doing things with my daughter. And if the things she loved were things I couldn't do, then I couldn't be that person.
I would have to be the spectator. And that just really wasn't good enough for me. So for me, I can actually point to the moment, I can point to that conversation, and I can point to waking up the next morning in a hotel room a little hungover, like very hungover, and just realizing that this was the missing element. Commitment was the missing element. I had never really committed. Now, if you're struggling to get to your why, there is an exercise to help you dig deeper, to really get to something tangible and emotional and real. And it's called the five whys. Okay, so if I ask you why you want to get fit, and you tell me, well, I don't want to breathe so heavy when I'm going up the stairs. And I did the little five year or eight year old toddler thing, a kid thing, and I said Why? You say, well, when I walk up the stairs and I start breathing really heavy, it's embarrassing. Why? Well, because I am not fit. And I'm like, okay, well, why is breathing heavy the problem? Well, the why would be well, everybody's kind of looking at me while I'm trying to catch my breath.
I'm bent over and I realize that as I'm sitting there just really trying to catch my breath, it's kind of making a scene at work and I think people are looking down at me. Why?
Well, I should be able to walk.
Up a flight of stairs, perform my job, do my thing, and not be superwinded. And so when you take that y down, this becomes I want to be able to perform better at work. So your fitness why? Could be very much different from why you think it's your why. You may think your why is that you just want to be more fit, but the reality is it's affecting your confidence, it's affecting maybe your work performance, it's affecting how people are looking at you. And so you can kind of see that there's this deeper emotional thing that's going on as you start to put this together. So for me, not wanting to be a spectator in my daughter's life, wanting to be a participant, okay, that was not at the surface level. At the surface level, I was like, well, I used to be athletic, I'd like to be athletic again. Great. Why? Well, because when I was athletic, I had enjoyed myself, I had a lot of energy. Why do you want that? Well, because that made me feel younger, it made me feel stronger, it made me feel like I belong and I could stick with people.
Well, why is that important to you? Well, because my daughter is doing this stuff and I want to be able to do it with her and not be a spectator. So you kind of see how I can take those five whys? And I can just drill, I can just start drilling down until I get to the core essence of what this is. I was an athlete. I'm not anymore. I want to be able to keep up with my daughter and do things she's doing athletic things. I need to be able to do athletic things. So you see the difference in just saying I should be an athlete. I was an athlete to now taking it down to this deeper, deeper level where it's now rooted in who I am as a person and how I want to live my life. I'll make the joke that I want to be able to wipe my own ass when I'm 105. OK, and why? Because I don't want someone to have to do it for me. I don't want to be embarrassed about how I'm living my life, and I don't want to be in a situation where I'm dependent on other people, particularly my family to take care of me.
I see myself as the caretaker, and I want to be that person then as much as I want it now. So you can kind of see how as you keep digging, you're going to get down to this point, and then as you start looking at your vision, there's a direct link to what this is all about. So some things may have happened in your life that have got you really thinking about this this year. So one is maybe your doctor told you there are signs of osteopnia, you're losing bone mass, and you need to do something, and you don't want to be that frail old person. Okay? Or maybe you're struggling with just everyday tasks. So there's a jar of pickles sitting there on the counter you can't open. And now you have to wait till someone stronger than you comes home to open that jar of pickles for you. That's not a place you want to be. Or you find yourself as I said, you go up a flight of stairs and you can't catch your breath. Or you find yourself struggling with your balance. And this is keeping you from doing things you love, like playing tennis, or like with my grandfather playing golf, he had to quit golf because he didn't have his balance.
And sometimes it's just something fun.
You know, there's people here on the.
Island talking about getting together and doing pickleball, and I'm like, well, that'd be fun. And so they're going to get the stuff together. At some point, I'm going to want to go out there and play, and I'm not going to want to be silly embarrassed. So I'll probably start doing some training toward my vision of being a better pickleball player. Again, never played it, haven't played it. I played tennis some when I was younger, assuming it's fairly close to the same game. So some of those skills will probably rub off a little bit.
But I'm actually going to do some.
Things to make sure that I'm misfit as I need to be to be able to enjoy some pickleball. So you can kind of see how now is your tying your vision, tying how you want to live your life, the things you want to do for fitness, they all tie into this thing, this whole thing of why do you want to do this and what does it look like and what does it mean to you? And all those different things that come together as a commitment and a commitment of living healthy and fit life. Now, as you get into the actions of things that you're going to need to do to get more fit, you got to line up the things that will tell you you're doing it. And that's where the smart art goals again, smart art, where there's an extra A in smart goals. And I talked about this in detail on episode 564. So I'm not going to go into much detail here. I encourage you to go check that out. If you're looking for ways to do your building blocks to get you from point A to point Z, you can't just do that.
You got to work through each one. And so smart goals are specific. They're measurable, they're attainable, they're actionable, they're relevant, meaning they tie to your vision and they're timely. So literally you sit down and say, what's my vision? How do I have a specific goal that's between here and there. It's measurable, it's attainable, it's time bound and above all it's an action. It's not something that I can say I'm able to do, I did, I will do, I have done that kind of thing.
It's going to be actionable.
So go back to episode 564 maybe after you listen to this as you're looking to put your smart goals together. Okay, now let's break down the process. You're going to have these different struggles as you get into dealing with motivation. So the commitment is really important, but you're going to have to look at this whole thing of who you are. So there's this whole self awareness layer under motivation. So people will say I don't have motivation and I say you are not committed. Once you're committed, the motivation is a ton easier, but you're just not quite there yet. So let's start with self awareness and what you need to look at. Now some of the people in the Facebook group, which you can go to, 40 plusfitnesspodcast. comGROUP if you want to join the group, some of them said they had difficulty starting and other people said they had difficulty to keep going. So I want to talk about those two things because they're slightly different spends on the same thing. Okay? When you're having trouble getting started, you're having trouble with initiation. You're unable to initiate. Okay? And so what's happening here is you're standing still or sitting still and you have no inertia.
There's nothing to push you forward. So what you're looking for is some motivation, some thing to push you to get you moving, okay? To start. That's important. Okay? The other part of it is the continuing to go. And this is a big play on consistency. If you're not consistent, you probably won't see the benefits of the work that you're doing. The once and done doesn't happen in fitness. It's almost never can. You just do one thing one time and you've reached some fitness goal. It just doesn't work that way. So once you start doing something, you need to be consistent with it to see the results down the line. Now how do we get started and how do we keep going? We've got this whole mindset now where we're committed to do this very important. Do that first, but then there's the next part and this is where it all kind of starts to come together. So to get started and keep going, you have to be accountable. You have to have accountability. This is a key tool that a lot of people skip. They're like, I want to do it. I'll just do it.
And maybe you try it, and then you fall, or maybe you just don't even try, and you never even get into it. So have you ever needed to do something but based on where you were, it just wasn't you weren't able to do it? Okay. And I want to take you through a story to kind of give you an idea of what was going on for me with this. Okay? So I was in Orlando, and I was on a panel while we were discussing audit stuff, fraud stuff, okay? So I had all these people I'm sitting on stage, I'm sitting in the panel. And the night before, I had been out with friends that I know because we all kind of went to these things together. So I'd run into the same people. So I was out with some people on you, and I'd gotten pretty much chewed up by some mosquitoes all over my back. And so my back was itching like crazy. But here I am sitting on stage, so I really can't do anything about it. I'm itching like crazy. I'm on the panel. And even parts of it, I knew I couldn't even reach.
If I tried to reach back there and start scratching my back, I wasn't going to be able to do it. So I waited. I kind of gritted my teeth, and I got through it. Now, as soon as the thing was over and I was able to finish answering questions and get off the stage and move away, I went over and I found a vacant spot in the convention center area. And there was a doorway. And I was able to start scratching my back, rubbing my back against the door frame, similar to how a bear would rub it back against a tree. I've never seen a real bear do that, but they do it in cartoons, and they do it on TV all the time. But I was scratching my back against a tree, against that door frame, and someone walks around the corner, and it's kind of embarrassing. But the base point of what I'm trying to get to is when people are watching you, you act differently. You stop doing things that you know you will be embarrassed for people to know you did. And you put off doing things. You hold back, you grit your teeth and get things done that you didn't necessarily feel you could do or you didn't want to do.
But you wouldn't do this in front of someone. That's accountability. That's how this works. It's in your head. Someone's watching, someone cares. I'm going to do this. Now. When someone's watching us, obviously we're doing something a little different, right? So this is accountability. And in your health and fitness journey, this is important and this is how you can think about it from a perspective of getting things done. So I'm going to ask you to remember a time, and this is the way back machine. So this is well before cell phones, okay? And you remember you were going to go for a trip. So you're driving, and your mother would say, you probably remember this, call me when you get there. Now, what did that do? It did a few things. One is it made you accountable to drive safely because you now knew that your mother was aware of when you were due to arrive at a certain place. And she cares, so she's paying attention. So you're probably going to drive a little safer, and you're going to go directly where you're supposed to go. Because if you're supposed to get there at 05:00 and you don't call your mother at 05:00, you know she's going to be worried about you.
So you get there. Now, we didn't have cell phones, so there was no real way, unless you stopped somewhere for a payphone to say, hey, I'm running a little late. But for the most part, you were driving until you got there. And you get there and you call your mom, hey, mom got here. Everything's cool. Good. You are accountable to your mother. You had respect for your mother. You knew she was looking. You knew what she was looking for, and you delivered. Now another one. And what I call there is I call that authority accountability. So you have a coach leader type of accountability where you're responsible. You feel responsible to somebody. They're looking out over you. They care about you. They're a leader. They're basically a leader or a coach, and they're there to look after you. Okay? Now, the other kind of accountability that's out there is a little different, but just as important and just as valuable, and we call that social accountability. So here's the story. Let's say, okay, you tell your friends, your friends all agree, hey, we're going to go watch the movie at 630. Now, back before cell phones, they want to watch the 07:00 show.
We're all going to meet at the movie theater in the game room at 630. Guess where you were pretty much before or after? Right around 630, you're at the game room. Why? Because you were socially responsible to these individuals. You wanted their social approval. You knew they were looking for you. They knew you knew that you were supposed to be there. They were going to be there. Okay, so this is now social accountability. So we have the two types of accountability. We have the leader coach accountability, which is sort of from a perspective of respect and authority. And then we have the social accountability, which is really about, I care what they think about me, and I want to be responsible to them, and I want to be liked and loved and respected as well. So those two tools are really, really valuable and you want to look at accountability from those two lenses. Okay. So you kind of get the idea that if you have both the leader, the leader coach accountability available to you and you have the social accountability to you, there's two different ways that you can approach this problem. So let's talk a little bit about the getting started.
Now what's a good level of authority or good level of accounting accountability? I kind of gave you the answer there, but what's the type of accountability that's best for getting started? That is the leader coach type because the leader coach type is going to be there to kind of push you. Like I said, you have inertia holding you back. So you're sitting still and you need something to push you. Now most of our social relationships, they're not in the pushing mode. They're not necessarily going to make you do things you don't want to do because again, they're looking at you socially as well. So they're not the best people to kind of push you to start. But a leader coach form of accountability is much better at that initial push, that initial go. And there's a lot of reasons behind that. You have the right coach, the right leader and the other side of it is typically you're also paying these people and if you're making the payment and you're committing to it and you're there, you're going to show up and the coach is going to get you going, the leader is going to get you moving.
And so as we start going, that breaks that inertia and now you're moving. So if getting started is your problem, I would consider looking for a coach or leader that's going to push you just to get you started. Okay. Now the other type of accountability, social accountability is really good on the keep going part. So the more people you surround yourself that are like what you want to be or are like minded enough and moving in the same direction you are because they want the same things for themselves, you're creating a social accountability network that's moving you in the right direction. Our Facebook group, again you go to 40 Plusfitnesspodcastgroup is a great way to put people in your life that are like minded and moving in the same direction you are. So there's lots of opportunity there for you to build that social network. Okay? Now there are two other ways to look at accountability that I want to talk about. So there is the extrinsic motivation that is going to come to us from other people. So remember we talked about the coach, right? The coach, the coach is going to ask you to do things and you're going to want to do it because you know the coach is looking and you know the coach cares.
So now you're doing things that's coming from an extrinsic perspective. So initially the getting started part that's really valuable, right? It gets you started. It initiates movement. It gets you moving. That's really good. Particularly if that's where you struggle most. Now if your struggle is on the going forward, then extrinsic motivation can work. But it gets a little tedious because again the coach is asking, you're saying yes, you're moving. Coach is asking you're saying yes, you're moving. So you kind of see where it just builds this kind of little loop and it's great. But if you're looking for the consistency to keep happening, you got to start moving towards a different style of motivation. It can't stay extrinsic. You have to move it toward the intrinsic or internal. So as you're looking at accountability, remember there's coach leader accountability which is some individual that you respect and respond to. And there's social accountability which are the people around you that you know care and you want to be a part of that social group. You're doing those two things. That's the accountability piece. Now the motivation piece is extrinsic. So all of that accountability is an extrinsic motivator.
They're pushing you to go and keep going. But where you're really going to get value out of this whole process. And this is a big, big thing. It's a hard thing but when it starts to happen you're going to feel it. You're going to feel the momentum of this stuff shift everything you're trying to do with your health and fitness goals. There's just going to be this fundamental shift in the way you approach things and that's when you can internalize the motivation. That's when it becomes intrinsic. Now as you do that now you're driven. And so what's happening is at first you didn't really want to work out. You said, I don't like to work out. I don't like to sweat. I don't like to use my muscles and lift weights. I don't like to do these things. Your coach is kind of moving. You your leader. Coach accountability is kind of pushing you to start. You start lifting, you start doing some things. You're like, I still don't like this, but I'm doing it. And then you have the social group that's like, hey, have you lost a little bit of weight? Hey, you're going to the gym?
That's awesome. Can I go to the gym with you? Can I be around when you're doing this stuff? Can I be a part of your life? You're bringing in and building this accountability network that's both coach leader and social and you've got that in your life now. You're still dealing and using extrinsic motivation to try to drive all of this behavior once you start to bring it inside. So you're doing and now you're getting and once you start getting, you're like, hey, I can lift more than I was able to lift last week or last month. I'm getting stronger. I'm succeeding in this thing that I wanted to do and I'm succeeding. Better than I even thought maybe I could. Okay? Once those things start falling in place you're like, well, I actually want to get stronger, I actually want to lift weights. How weird is that? That is intrinsic motivation when it's sort of this thing where you're like, well no, it's like your friend calls you and say, hey, let's go meet up and do this thing. And like, okay, let me get my workout in and then I'll meet you there. When your brain starts doing that and there's intrinsic motivation for you to still get it done, boom.
That's magic, right? So just to kind of wrap this all up and I want to put one more piece of information out there before we close up. But you've got to start with the commitment. Why do you want this and where are you going? Second, what are you going to do to get moving forward and to keep moving forward? And that starts with accountability. Accountability is the extrinsic motivation that you need to make this start happening. And then we got to push it and push it until we get to success, some form of success. Something that's going to say, okay, I get it, my body is responding, this actually feels good. And now I have this intrinsic motivation to do it and keep doing it. Okay, so now we're moving. Now the only other piece I want to throw in here before we close this out is that there's a thing called pace. And I get into pace really deep on episode 504 and so I'd encourage you to go there if you want to learn more about pace. But the reality of it is based on where we are and that's going to be in the self awareness piece, that's going to be in the commitment piece.
They're going to be limits and they're going to be capability. There's going to be things in your life that are going to tell you you're moving too fast, you're moving too slow. And I want you to listen to the voices that are driving you, but I don't want them to drive you to a point of injury and worse. Because again, if you stop because you're injured, you've got to start all over. OK? And that can be really, really hard, especially if you haven't really built the intrinsic motivation. And now that you have to take this break to recover, you might struggle with the fact that you do have to recover. So understand that pace is about what you can do with what you have. If you can sprint, it's time to sprint, it's time to get enough Ferrari and haul it, then do it. But if you've got a lot going on in your life or you're trying to work around an injury or an illness, then you're in a much slower vehicle and you have to accept that as what you can do with what you have. Okay? So pace is a hard one and I don't want that to ever derail you but just recognize that it's out there.
You can't go too fast but you also don't need to go too slow. So you got to find the right pace for you and that's where a coach can again really come in handy is they can get you started and they can get you started in the right way. Where you're working at the right pace you're avoiding injury and as a result you're getting that value out of the work which helps you move from an extrinsic model, an external model of motivation to an intrinsic model of motivation. Now I know I threw a lot at you and this is not easy stuff. It isn't. But you start with the commitment it gets a lot easier and then you hire the coaches. You do what you got to do to put the right people around you to get that accountability layer in there. And then you start understanding that motivation doesn't come first. It comes last. Once you get moving the motivation builds. Motivation starts externally and it comes internally. It moves in. So as you do better the motivation is going to come in and you're going to have it in you. It's just going to be a part of who you are.
So again commitment, accountability, extrinsic motivation, intrinsic motivation and you're off to the races. So I hope this was valuable to you. If you're struggling with this whole process of the commitment and the accountability and getting motivation to move inward to make all this stuff kind of happen I'd.
Really like to talk to you about it.
This is what I do all day every day. I help people build that thing to build their process, to build their lifestyle sustainable because it starts with commitment. It starts with that foundation and it moves inside and we help make sure you're moving at the right pace that you're getting what you need at the right time. And as a result you build something that works for you that will always work for you. And you'll know that model you'll have that tool chest. If you'll go to 40 Plusfitness.com Discovery we can get you on a call and we can talk about these elements and know. Now I know I'm not for everybody and I know I'm not the best coach for everybody so I'm not going to tell you yeah I'm going to be your coach because you called this, we got on this call. But what I will promise you is if we get on the call you will leave that call with a plan. Okay? That's the one thing I can promise you. I may not be the right coach for you but I want to make sure that that time spent is valuable because you'll discover what's important for you to be successful to take that next step.
So if you'll go to 40plusfitness.com/discovery we can go ahead and book a call and you can get this done and make 2023 your year.
[00:34:02.330] – Coach Allan
Welcome back, Ras.
[00:34:03.870] – Coach Rachel
Hey, Allan. You know, I did see that post that you put on your 40+ fitness Facebook page and I was pretty surprised, but not surprised by the responses you were getting that people were lacking motivation. And coincidentally, I'm seeing the same frustration with a lot of our friends. Being that we are up to our knees and snow right now. Not many of us want to be outside for a lovely walk in the park. It's kind of brutal. So, yeah, motivation is just waning over the holidays. It's really hard to rely on that when you've got fitness in mind or health in mind.
[00:34:40.140] – Coach Allan
Yeah. Well, like I said in the discussion of this, you've got to find something with deep meaning.
[00:34:49.370] – Coach Allan
If you don't feel it, literally, you don't feel it. And it's probably not going to happen the way you want it to or it won't stick. So I've never seen anyone who is just passionate about weight loss. Like, no, like, yeah, I need to lose 15 lbs or 10 lbs or whatever.
[00:35:07.170] – Coach Allan
It's like, oh, man, that's such a brave goal. It's such a tremendous thing for you to be thinking about or caring about. And I don't mean that to belittle it, but just realize how little emotional attachment you have to losing 15 or 10 lbs.
[00:35:25.510] – Coach Allan
[00:35:28.070] – Coach Rachel
[00:35:28.070] – Coach Allan
[00:35:29.010] – Coach Allan
And so you're not going to have a drive behind you. You've got to find the things that are going to push you and then pull you. And so, you know, your why is going to pull you.
[00:35:42.590] – Coach Allan
Your accountability is going to push you.
[00:35:45.710] – Coach Rachel
Which is why I like how you started with the five whys and how to be, like you said, a toddler, and keep asking the question, Why? To dig deeper. And I do the same with my athletes, too. Why do you want to run a marathon? Why do you want to do these things and have these goals? You really need to dig deep into that because there's more underneath the surface.
[00:36:09.030] – Coach Allan
Yeah! Because mile 18 is going to suck on the first marathon and you have to ave a reason to pick up that foot again.
[00:36:15.340] – Coach Rachel
Right? It's important to have a why, and that's a great driving for us. And I think that's a good place to start is to really drill deep into your whys and then after that commitment. That's another one of my favorite words. You need to commit to those whys and then having the accountability. I think that accountability is probably one of the biggest factors for why I do what I do while I run so much is because I have the accountability of my run club and my run friends, and we each push each other to our goals and make sure we're doing things to stay able and ready for the next race.
[00:36:56.370] – Coach Allan
Yeah. So that's a social accountability. So you surround yourself with the people. But for most of us, it's going to probably be easier to start with the leader/coach type of accountability. Because what's going to happen there is that individual is going to get you focused and get you moving. And then if you start surrounding yourself with people like you that are runners, then it's easy enough at that point for you to say, okay, we're going to put together a streak during the holidays and then we all want to do this. We got to do at least as many miles or mile or whatever you're going to put the distance to qualify it. Everybody is seeing everybody else do their thing that's driving them to lace up those shoes.
[00:37:44.780] – Coach Rachel
[00:37:45.830] – Coach Allan
Even if internally they're having that conflict of I really don't want to go out there. It's freaking 25 degrees, Rachel. What are you doing?
[00:37:58.570] – Coach Rachel
But having a coach, that's the other part that I think is so important is sometimes I know for me, I get stuck with too many options. I got too much going on. I don't know where to get started. I don't know how to get started. And just like you said, a lot of people have difficulty starting. So I like to have somebody tell me what to do. Tell me today I need to do X, Y and Z, tomorrow be A, B and C. To have that coach get you started, kind of kick you out the door. You don't have to think about it. You just do what the coach tells you to do and you're off and running. And there's a lot of benefits to having a coach.
[00:38:36.010] – Coach Allan
Yeah. When I was looking at doing some strength training for the Spartan, I hired a coach, a strength coach, and the basic purpose was, one, I was working a lot of hours and I just really didn't want to think about my workout. And I had the coach there as that he was going to be there. He hated when he actually when he blurted out 05:00 in the morning because he had another athlete that wanted to work out at 6:30 when he was training me. And he's like, she can only train at 6:30 and she was the same days as you. Do you mind moving years earlier? And I'm like, okay, what time? And he said, 05:00. I said you're on. And then he realized what he had just done was he was going to have to meet me at the gym at 05:00 every morning. And I was in there. In fact, I get there before and I literally have the weights already loaded. So when he walked in the door, I was ready to do my first set. There was some intrinsic motivation there for myself, but I had that accountability. And so for me, it was easy enough.
[00:39:42.620] – Coach Allan
I knew it was going to be there. I get there, I didn't have to think about the workout, I didn't have to think about any of it. After a couple of weeks working with him, I already knew kind of where he was going to go anyway, so I knew the weight that he was probably going to put. So I already had that loaded before he arrived.
[00:40:00.980] – Coach Rachel
[00:40:01.500] – Coach Allan
And I would do squats and I do leg press. And at the time it was kind of insane how much I was leg pressing, relative. And so it would take us 15 minutes to load the sled and 15 minutes to unload the sled. So like I said, I would start loading the sleds, I set up my squat and I'd start loading plates to the sled for the leg press. And then he would get there and after I finished the squat, then we would put the rest of the plates on. Or while I was doing squats, sometimes we'd be putting the plates on so that I could go right into doing leg press and then we would start taking the weights off. After the leg press, I would already be doing another exercise.
[00:40:41.120] – Coach Allan
So he kept me efficient, it kept me moving. If I was doing that by myself, it would be like, easy enough to sit there and say, well, I'm going to go a little light today so I don't have to load as many plates or I'm just going to skip the leg press because I don't want to spend the 15 minutes to load and then 15 minutes to unload this all by myself.
[00:41:00.290] – Coach Allan
So that was kind of one of the things. And so if you want to succeed at this stuff, you've really got to do all of it. Is there's not one perfect thing saying, oh, well, I have a coach, therefore I'm going to get there. If you don't have the why, it's probably not going to happen.
[00:41:16.280] – Coach Allan
And you have to start building the social accountability as a function of this whole thing because without that you're probably not going to hire the coach and keep that coach on for the rest of your life. So building the social network that's going to keep you going is also very important.
[00:41:35.550] – Coach Allan
And then the final bit is to take that motivation that you're getting from these external sources, the extrinsic motivation, and find a way to get it in you. And so it becomes more intrinsic motivation.
[00:41:50.430] – Coach Allan
Because you don't have to hype yourself up to run a marathon no anymore. It's like for you, it's like, yeah, I got these connections, I've got this accountability and you hired a run coach for one of the races.
[00:42:04.860] – Coach Allan
But the base point would be is you didn't need that to do the work. You were going to do the work and you were going to run the marathon. Those were given without any of that accountability because you've turned your motivation internally and you now are just, you're a runner, that's who you are. And you run because you're a runner.
[00:42:25.630] – Coach Rachel
It's my lifestyle at this point. And when you find what you love to do in the gym or outside of the gym, on the trails, wherever it is that you do your habit, you get to doing it so often that it just becomes what you do. It's how you plan things. It's how you manage your weekly schedule, and it just becomes part of your life.
[00:42:45.980] – Coach Rachel
And then in turn, it's the intrinsic motivation to keep at it. And, yeah, that's where I've been running for almost 25 years now, so it's pretty much not even a thought at this point anymore. It's just do. I brush my teeth and I run. It's what I do.
[00:43:03.850] – Coach Allan
A lot of times, I'll get this. Like, I'm not like you, Rachel. I'm not like you. I don't have that in me. I hate running. I hate sweating. I hate and I'll tell you, you really haven't gotten to the why, and you really haven't made a commitment, and you've got to go back to that.
[00:43:21.120] – Coach Allan
[00:43:21.710] – Coach Allan
You got to go back to that, because here's the core, and I can tell you a dozen stories of me watching people who are older than me get sick, really sick, and really bad gruesome stuff, and they're gross stories. They're horrible stories. And what I saw in that was a potential future. It was a potential future where I'm not taking care of myself.
[00:43:49.690] – Coach Rachel
[00:43:50.540] – Coach Allan
And so I want independence well into old, old age. I literally want people to say, I don't think this guy's going to die. He's just got too much energy.
[00:44:01.950] – Coach Rachel
[00:44:03.450] – Coach Allan
Yeah, I don't understand. He's going to live forever. But I want people to know that I'm capable and able, and I'm going to take care of myself. I'm going to take care of the people around me. I'm not going to do the silly stuff that is going to basically make my last years terrible. So I have family members that I dealt with, tobacco issues, with cancers. Horrible, horrible way to go out and then don't think it's going to happen. It's just when. You live long enough and don't die of something else. You have basically planted the seeds if you smoked or if you still smoke.
[00:44:43.190] – Coach Allan
And even if it wasn't that, my mother and my mother-in-law both now have COPD, and it's like, okay, and they both had quit smoking at some point in their lives, but the damage was done. And now in their 70s, they're experiencing issues, and it's terrible, but it's kind of one of those things of saying, well, we knew all the way back in the 70s that this stuff was not in your best interest, and you didn't quit then. You waited until we were into the 1990s or 2000s, that's another 25, 30 years that you knew what you were doing was not in your best interest. You just kept doing it.
[00:45:24.390] – Coach Allan
And so that's where the why comes in. That's where that looking ahead and saying, why do I want to do this today? I want to do this today so I can wipe my own butt when I'm 105. I've got stories about that, too.
[00:45:37.260] – Coach Allan
And so as you just look at anyone who's older than you and they're struggling with things, they can't open pickle jar. They can't get up from the seat without pushing with their arms and leaning forward. And now they got to get rails in their bathroom so they can get in and out of the bathtub. And they're falling more often and maybe even hospitalized more often. You start seeing that. You're like, okay, well, is that your path?
[00:46:05.350] – Coach Rachel
[00:46:06.180] – Coach Allan
And you make a choice. You make a choice every single day. How you're going to live that day, that's all you get.
[00:46:11.510] – Coach Rachel
[00:46:12.870] – Coach Allan
If you're making the right decisions, then you have a better opportunity to have a better future. And so for me, my intrinsic motivation does not come from, I've got a race coming up or this, that. Those help for short-term stuff. Like, if I want to get really strong or want to basically build up my stamina, then, yeah, schedule a race. I'm wired for that. If I've got something in front of me that's scary, I'll work to make sure that I'm in the best condition I can possibly be.
[00:46:40.020] – Coach Allan
But my day-to-day, how I look at my nutrition and my sleep and my stress management, then I'm looking at it from the, how long am I going to live, and how do I want to live that? What does that look like? And, you know, so I left corporate America. You know, I had a great job with making a lot of money, and I got laid off, and I very easily could have made a few phone calls and probably within a few months had another job just like that.
[00:47:07.370] – Coach Allan
But I was looking at my stress levels and saying, this isn't getting me where I want to be in 30 or 40, 50 years.
[00:47:17.820] – Coach Rachel
[00:47:18.750] – Coach Allan
And I know a lot of people don't think that far ahead, but you need to
[00:47:23.600] – Coach Allan
Yes. Just think five years ahead or ten years ahead. Where are you going to be? How old will you be, and what will your health be like? And as I've mentioned to you in the past, this cancer journey that my husband Mike's been on was kind of one of those out of the blue scenarios. We don't know anyone with kidney cancer. We don't know how he got it or how it started. But I can tell you for sure that he weathered the chemotherapy and the surgery as well as he did because he is as healthy as he is. And you can say that 50, I hope you're saying 50 is still pretty young.
[00:48:03.210] – Coach Allan
If you're listening to this podcast you're either pretty darn close to 50, or you're over it. And yeah, 50 does not need to be old. And it's so funny because my family acted old in their 50s. You know, it's just kind of a weird thing in the it's like 50s and 60s we're old people. And I'm like, okay, I'm I'm here. I'm kind of like, no. I mean, yeah, I dress up like Santa and climbing and out of a golf cart trunk, and they're throwing babies and dogs at me to take pictures. I want to still be able to do fun stuff like that. There was a girl, she's got problems with her knees. She's around our age, couldn't even walk. It was a two mile parade, and it wasn't going fast at almost any point in time. It took us 3 hours to go 2 miles, so it wasn't moving fast at all. She couldn't walk it, her knees. And she couldn't even ride her bike to do it because her knees were bothering her so bad. And so it's just kind of one of those things where, granted, sometimes this is outside your control.
[00:49:06.220] – Coach Allan
But if things are in your control, what you put in your mouth, what you decide if you're going to be a smoker or not a smoker. You decide the drugs you're going to take, you decide how you're going to move. You can decide how you're going to sleep. You decide how you're going to deal with stress. Those are decisions.
[00:49:23.340] – Coach Allan
And you can say, I don't have decisions. I don't have a choice. You do. You just don't want the choice.
[00:49:32.610] – Coach Rachel
Make the hard choice. Yeah, sometimes it is a hard one, and sometimes it's not fun waking up at the crack of dawn to go to the gym like you did at 05:00 a.m. Or when we go running at 07:00 a.m. Or something, but at 25 degree weather. But you feel good once you've done it and you're healthier for it, and that will help you get to that next five year goal or ten year goal, and you'll be better off in the long term. So if you can stick with it being uncomfortable, it's worth it.
[00:50:03.090] – Coach Allan
Well, and that's what this whole episode was about. If you listen to it and you're still listening, you care about your fitness, you want to meet your health and fitness goals. And I did the best I could in about I think it was about a 30 minutes spew. When I got done with, I was kind of like I feel like I just threw up a whole bunch of information
[00:50:24.710] – Coach Allan
But it was all good information and very useful. Start with the whys, be a self-aware, get some accountability, and go back and relisten if you need help or contact you or me if you want more help.
[00:50:38.380] – Coach Allan
[00:50:39.470] – Coach Rachel
[00:50:40.000] – Coach Allan
All right, Ras, I will talk to you next week.
[00:50:42.690] – Coach Rachel
Great, Allan. Take care.
[00:50:44.060] – Coach Allan
You too. Bye.
[00:50:45.650] – Coach Rachel
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Each action and thought we have provides operating instructions to our body. If we want to be healthy, get fit, and lose weight, we have to send the right messages to the intelligence inside us I call the inner self.
[00:01:09.940] – Coach Allan
[00:01:11.110] – Coach Rachel
Hey, Allan. How are you?
[00:01:12.540] – Coach Allan
[00:01:13.590] – Coach Rachel
[00:01:14.050] – Coach Allan
You already knew that because I just told you no more than 5-10 minutes ago, because I will be traveling back from my daughter's wedding on the day that we would need to record this conversation, the hello and then the goodbye, the recap at the end. So we're doing it all together. And so nothing's really changed since the last time I said anything. So just know we wanted to still have this segment in here. So you got a little behind the scenes of sometimes we doubled down because one or both of us won't be available for a certain week that we needed to do some recording. And so, Rachel, I guess are you ready to start talking about inner being?
[00:01:53.580] – Coach Rachel
I'm calling this discussion How Your Inner Being Drives Weight Loss.
This is a concept that I've kind of been coming around to over about the last year, because as I sit down and have interviews with various people and I talk to a lot of experts in weight loss and nutrition and movement and stress management and sleep and all of it. Every single one of them has a benefit that they list for being better at that thing. And it's almost always weight loss. And that's one of the reasons most of my clients come to me. They're looking to lose a little bit of weight, maybe a lot of weight, but they're looking for weight loss.
And they're really frustrated because they're doing things, maybe even things that worked before, and they're just not working, and they don't understand, because all the experts say if you do this, then that it's simple math, right? And we talked a lot of times. It's never really simple math when we're talking about the human body. But I wanted to come up with a concept that really kind of explained the way I wrapped my mind around how the body functions, because, again, I'm not a scientist, I'm not a doctor.
I haven't done all these massive studies. I've read a ton of stuff, and I've seen what works for me and what doesn't, and I've seen what's worked for thousands of clients and what doesn't, and it's always a different story, and it's a different story, but it has the same theme. And so that's what I want to talk about. I want to talk about this theme of weight loss, how this inner being you have is doing something inside of you, and you're telling it what to do without knowing what you're telling it. It's doing the right thing. It's keeping you alive, your intervening, that's its sole purpose is to keep you alive. And it's doing its job. It's doing its job very well.
If you're listening to this, you're alive. And so Interbeing is doing a great job. It's not doing the things you want it to do. And we can fix that. We can definitely fix that. So here's the scenario. You're doing everything right, okay? You're logging every calorie. You're doing everything. It's always worked before. When you were in your 20s, drop that 20 lbs, easy. When you're in your 30s, drop 10 lbs for a wedding, easy.
When you're in your 40s, you try this thing and it's not working quite as well, and it just stops working. And you're like, I'm doing everything I'm supposed to do. This is what the experts tell me. I go to the forums, and they say, hey, you're not eating at a calorie deficit. If you were eating a calorie deficit, you'd be losing weight. Oh, you're eating too many carbs. If you were not eating those carbs, you'd lose weight. And so you do those things. You do them and you do them religiously, and it works a little, and then it stops working.
You're like, well, what's wrong? I'll eat less. I'm starving all the time. But it's not working. What's going on? So in the body, there kind of what I call three levels of math, okay? And they all are right? They just need each other to complete the formula. OK? So the simple formula, the very simplest of the formula is the calories in, calories out model. And in this model, if you eat less than you burn, you will lose the weight. True, the law of thermodynamics is Blatantly. True, it exists, okay? But that's simple math.
That's plus and minus. And the reality is, both of those are estimates. So the estimate of what you ate, the estimate of what you burned, all estimates. So when you do math with estimates, you can't necessarily count on the results to be consistent, because you could be off on either one of those estimates. And if you're off on either one of those estimates, the math doesn't work. So we need exact math, but we can't have exact math on calories in or calories out. We just can't. We don't know. So the simple math will help us, but it won't solve the whole problem if it stops working.
Once it stops working. You know, you have a block in the fact that you don't have enough information, you're not doing the right things because you're relying just on the simple math. It's a good rule, it works, but then it doesn't. So we have to come up with the next rule. The next rule is more complex. So the first one, calories in, calories out, was addition and subtraction. Now we're getting into algebra. So this is where we're talking about our macros and we're talking about energy output and then how our body uses the macros to do what it does and the, thermodynamic effect of food and all those types of things.
So this gets a little, maybe a lot more complex, but we start saying, OK, well, I'll just focus on the carbs, I'll cut some carbs back, I'll make sure I eat plenty of protein, so I'm staying satiated. And that's what I'll do. And many times for a lot of people, that will get you there, that will actually get you to your goal weight, because you've set a goal weight that's within a reasonable range of where you are. Yeah, you cut that weight, no problem, and then you go back to eating the way you were and put the weight back on.
And even if you don't, it's like most people who've tried keto, I have a lot of weight to lose, do suddenly plateau. And they plateau not at their ideal weight. They plateau at a weight higher than that. And then they live the rest of their life thinking keto failed, or they live the rest of life saying, I'm going to keep eating keto because I love how I feel, but they don't lose any more weight.
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So those folks have figured out some of the algebra, but they may be ignoring the simple math, the pluses and minuses. So you see how putting those two things together gives you a more comprehensive model for how your body could work. And I want to be clear on could, because then there's the next level, which is the most complex of the math models, and that's hormones. Hormones drive every single thing in your body. They are the messengers, they're this and that. They make your body do everything that your body does on the inside.
Everything, okay? Them and enzymes and things like that. But generally almost everything you care about on your health and fitness journey is driven by a hormone or several hormones, all working in a symphony to make things happen or not happen. And that's some pretty complex math, okay? This is calculus stuff. This is like, this is the tough stuff. And even calculus would be on calculus, maybe, because there's still so much we don't know about this math, okay?
We're just touch scratching the surface as far as our awareness of how these things impact our body. And then they still even throw in genetics along with all this. And you can kind of see how this gets really complex. We can't necessarily control our genetics, but we can control our epigenome and how it communicates. But it's for the most part, again, it's the hormones and everything else that's making all this stuff happen, okay? And that's something that most of us can't wrap our minds around. And we won't. We just won't, not in our lifetimes. So what does that mean? Does that mean that we're destined to be trying these models and trying this and that and tweaking it and a little bit here, a little bit there. And that's the best we can do. And the short answer is, well, yeah, from what you eat and how you manage your life thing for nutrition, absolutely. That's all we can do. We don't know what we don't know yet. But I want to take a step back and say, well, why are some people successful and other people are struggling when they're doing the same thing?
And, you know, there's bio individuality and all that. That's absolutely true. Why is that? So what's going on? What else is going on? And I think that the answer is information. So what are you telling your body? What are you telling your inner being on a day to day, minute to minute, meal by meal, sleep by sleep day? What's going on in your life? So what I want you to imagine is that you have this inner brain, this inner being, this thing that's looking out for your best interest and it's telling the rest of your body what to do. Okay, so if this, then that. Okay, you see a bear, okay, drop those hormones. We got to get away from the bear. Or you know, something happens at work and you're really frustrated, drop those hormones. And now you've got this stress response. Or you see someone that you really care about and you go over and the two of you hug and you get this hormone drop and now you're in bliss. You're feeling great. OK, you see how those were very different situations that something had to happen inside your body and it happened based on information that went in.
You were either stressed or you were elated. And so those different feelings are having different things are going, they're triggering things inside your body. The inner being is reacting to this information. So the inner being can't see you can't hear it, can't do anything other than do the things that you tell this intervening to do based on your inputs. OK, so there are three levels of input I want to talk about. There's probably a lot more I haven't gotten to yet in my thought process of building all this. But the first one is nutrition, the second one is movement. And the third one is self care. Now, a few episodes back, I talked about the MNS checkpoint. I'm going to start probably calling that the wellness temperature check because that just rolls off the tongue a little bit easier than NMS or MNS. You get my point? Wellness would probably roll off a little bit easier. So I'm probably thinking of that direction to rename that something else. But those are the three core inputs that I want to talk about today. Okay? Nutrition, movement and self care. Nutrition. I want you to think about your inner being as this important thing that wants to keep you alive.
It's thinking about what's going on around you and you're giving it information. Now, if you're eating crap food with no nutrition, something's wrong. Why are you feeding this? Is this all there is something else going on? Is there something I'm missing? Why are we not getting a good mix and balance of foods? Why are we not actually eating things that I would actually recognize as food? Sure, there's calories and yeah, maybe there's some vitamins and minerals, but I'm not getting enough of everything or I'm getting too much of some things. So the way we eat, what we eat, the choices of food that we make, we're communicating to that invoice. So if you take this back to our ancestors, if they weren't eating it's because there wasn't food, food was scarce. If they were eating the same food all the time, food must be scarce except for this food. And so the body has to adapt. What if I'm not getting enough protein? I have to adapt. What if I'm not getting the right nutrients like B twelve and other things. I have to adapt. What if I'm not getting enough carbohydrates? I have to adapt.
So you kind of see how the food choices you're making are communicating to your body about what your food opportunities are. So choosing good high quality nutrition over the standard American diet is going to help your body understand there's plenty of good quality food. I'm safe. Okay, I want you to pay attention. That word, I'm going to say it over and over. I'm safe, I'm in a good place. OK, so let's talk a little bit about movement. So let's say you're very sedentary and you don't move a lot. Well, what are you telling your body? What are you telling that inner self? You're telling inner self, I don't have to do this stuff, there's nothing for me to do, I don't have to go anywhere. I'm doing. There's no food, maybe there's no nothing. And so there's nothing for me to worry about, nothing but nothing to do. And maybe food is scarce, maybe it's not, but I don't know. I'm sitting here on my butt not doing anything. She bodies like, OK, well, let's accumulate body fat only because we don't know if food's going to get really scarce because for some reason this person does not want to go out and forage and hunt for food.
So let's preserve our energy because we might need it. Maybe they're hiding from something, maybe something else is going on. And we'll talk about that in a few minutes. But you kind of get the idea of under movement, not moving under training. That's a problem because you're communicating to your body that there's a reason you're hunkering down, there's a reason you're not doing things. Okay, that's information. Now maybe you're doing too much. So you decide, I'm going to get on the elliptical for an hour every morning, I'm going to bust my butt, I'm going to do all this classes, I'm going to do all this stuff so I can cut this weight again. What are you telling your body? Are you telling it that you have to go because that's how you get food? Are you telling it that there's something wrong? Because movement in and of itself is good as long as it's not bad. And I'll explain that here with you. OK? Movement is a stressor, OK? You're moving your muscles, you're pushing your muscles, you're doing things. And that's a stressor. Now we usually call that a hermetic thing, stressor, because it's intended to cut you back a little bit so you can rebuild stronger.
So the whole point of lifting resistance, lifting weights or doing resistance training is to stress the muscle and then it builds back better. That works out great unless there's a whole lot of other stress going on in your life. So overtraining yourself, pushing yourself to the edge all the time is actually information and it's telling your body something's wrong. Something's wrong. I'm not safe. I'm not safe here. There's a reason they're moving this much. I don't know what it is, but we're not safe. So I have to go into this preservation set to be ready for whatever, okay? And that whatever is stressed. So self care comes in. It covers a lot of the stuff. So I can't go too deep on this, or this will go for a long, long time. But the main one on stress care, that self care that I want to get into, and we'll get into a couple more, but this is a big one, is stress. Now, the stress hormones, when they hit us, they're designed to do one of three things fight, flight, or freeze. When you get hit with stress, that's what your body wants to do.
One of those three things is going to happen, okay? That's what the inner self hears in her being here's, and it says, okay, this thing's happening. What's going on? I'm stressed out. What I do and if it's just a short term stress like, you did a weightlifting training, it's like, oh, they had to lift heavy things. So the information is, I just need to help that muscle rebuild. I got all the protein I need because they're eating a good diet. Mission accomplished. Go do these things. Okay? And that's inside your information. But if that stress keeps coming, it's like, oh, my God, we're going to die. Something terrible is happening. This person is, like, in a state of shock. I mean, they're like, we're all over the place. That's not good. So I'm not safe. I need to preserve. I need to be ready. And you stay in this mode too long, that's bad. Really bad. Information. So the body is stressed out. The body isn't going to do the things. Your inner being is not going to serve you very well if you're dealing with too much stress. Now, a couple of other areas that you'll want to look into is your sleep.
If you're not sleeping well, again, information. Why are we not what's going on? Why am I not getting the rest I need? Now I'm trying to do things without the rest I needed, and I'm not going to be good at it. And so the body starts to close down. Things like, okay, we got to preserve energy. We got to do something different. Again, sleep is information. Quality of sleep information. Stress management, stress information. Your environment. So if you're in a very toxic environment physically, so all these chemicals, all this stuff going on, you're giving your body information. We're in this toxic zone. I got to do something I got to preserve. I got to put those toxins in the fat. We'll deal with those later. If I can't process or do them all right now, it's too much. So let's save us, and then we'll figure it out later. Relationships. You're in a toxic relationship. You're telling your body all the time, the stress reactions, all this. There's just so much going on in your head that the information that's there is telling your body, you're not in a good place, you're not safe. And then the final one I'll talk about.
Like I said, I think there are a whole lot of other ones that I'll probably get into and understand a little bit better later as I'm kind of thinking through this exercise. But the other self-talk, what are you telling yourself with regards to how you feel, your health, your fitness, your weight loss, all of that? What are you telling yourself? So if there's someone in there telling your inner being, you suck at this weight loss thing, you're never going to lose the weight. You become your own worst enemy. It's like, God damn it, why did I eat that brownie? Your inner self would have kind of said, wow, man, these carbohydrates. And it's like the sugar, it's like, I feel great. And then here you are telling it, no, we're in a bad place. We're not safe. That was a terrible thing to do. That was poison. We should not have eaten that.
Do you see how all of this is information that's going into your body that's being processed? And based on what you told your body and how you lived your day, your body has to do something for you. This is preservation.
This is living. This is staying alive. So if you're not putting good information in, you're not going to like the results that you get. Okay? So if we want to make sure that we're getting good results, we've got to start putting the right information in there. Now, to do this right, you have to focus on health and fitness above weight loss, okay?
Focus on health and fitness first. The weight loss will come, I promise, once you've started putting the right information in, and that's a health and fitness focus. It's not a weight loss focus, things will be different. Nutrition, movement, and self-care, that's what your inner being is looking for. And when that's working, it's going to make the right decisions about your metabolism and your energy uses and how you feel and how you live.
It's literally going to change the way your body functions because you're giving it information that says, all is good, you are safe. And guess what? At that point, it says, we don't necessarily have to preserve. We're getting a good mix of nutrition. This person is moving every day. Sometimes they're pushing a little harder. We're going to have to get a little stronger, a little faster, a little better.
And we can do that because we have what we need. There's some stress, sure, but we're managing it. We're in a good place. The stressor happens and then they work on it. They breathe and like oxygen and get that stuff out, and they're doing the right kind of mind things to release all this negative energy. They're not talking to themselves negatively. They're not surrounding themselves with toxins beyond environmental or relationship based. They're literally telling the body, you're safe.
And when the body inner being feels safe, it will feel safe about letting the body weight go because that body fat is a protection. It's a protection from starvation and you're not starving. You're actually overeating many cases. So if we want to lose weight, we've got to give the right information to our inner being. We've got to tell our inner being, you're safe, it's okay, everything is great. And when the inner being starts getting that information, magic is going to happen and you'll lose the weight. But the reality of what you should be after is not the weight loss, it's the health and fitness. And the weight loss is just a side effect.
[00:24:56.210] – Coach Allan
Welcome back, Ras.
[00:24:57.820] – Coach Rachel
Hey Allan. This is a topic I don't know that I've heard, discussed, or even thought about before, is the concept of your inner being.
[00:25:06.110] – Coach Allan
Well, like I said, it's just kind of a concept that's come to me over the last year or so when I've said, and I know I've said it many times on this show that food is information, right, movement is information. And I've said that before, but I had never really fully fleshed out what that actually means from an internal perspective. But we know sometimes we do the exact same thing with the thing we're supposed to do. I'm doing everything right. I mean, 1200 calories, I'm starving myself, I'm getting on the elliptical and just busting my butt every day and I'm keeping up with everything I'm supposed to keep up with and trying to fit this stuff in. And so I'm super stressed, and because I'm super stressed, I'm not sleeping well, and so it's like and then you throw in a couple things, like you step on the scale every morning, and if the scale doesn't tell you something that affects your entire day, okay, this inner being that you have, you're telling them your life is crap.
[00:26:11.360] – Coach Rachel
Yeah, I can see that.
[00:26:14.510] – Coach Allan
When the inner beings like, oh man, we're in trouble, we're in trouble here. She can't get the right food. She's not moving. She's sedentary, so she knows something's wrong. She doesn't want to go out. It's just hiding in the cave and not doing anything. Something bad's going on. If you get dehydrated, intervening is like, hey, we're dehydrated here, so I need to probably shut some stuff down. We're not moving and we're not getting enough food or the right kind of food, the right nutrition, all that stuff, it's going to start functioning different. And as a result, you're not going to reach the goals that you want to reach or the objectives we said the outcomes you want to reach because you just haven't convinced your body that it's okay.
[00:27:02.440] – Coach Rachel
Yeah, you know, it's interesting. Just start with the food part. Food is information. I have a tendency to be a creature of habit, and I'll eat the same things over and over and over again. Same breakfast or the same snack. You know, just go to the grocery store, buy the same thing. But, you know, if my body is getting bored with that or feels like we're missing out on something, then, yes, I can see how being a creature of habit could be a problem, especially if I'm not, you know, enjoying the seasonal fruits and vegetables or switching it up and getting a different protein source. I can see how the body may not respond as efficiently to that same input day after day. That's an interesting one.
[00:27:45.670] – Coach Allan
And that is if you want to try to get a variety of whole foods, but garbage in, garbage out, and that's all. It's with the food. It's with the movement. It's with the way you think about yourself. You're inner taught all of those things. They're all part of this matrix inside you that's intervening, that is just listening for what you're telling it. So you have the capacity to change the message, change the information, make it better information.
[00:28:13.990] – Coach Rachel
No, I've mentioned the past. I got a pretty fast biofeedback loop. If I eat something with too much sugar or too much refined flour, I'll pay for that later. But another big biofeedback loop that I have noticed in recent years is the way I can use self talk. And if I'm on a run, a tough training run or in the late stages of a long race, and I feel my legs are getting tired and I'm sweaty and my heart's racing and stuff, if I start worrying about how I'm feeling, it just feels tired and sluggish, and things start to slow down. But if I can recognize that thought and say, hey, I'm strong. I got this, the finish line is coming, I really do feel a big difference. I suddenly feel my chest go up. I feel really proud. I can slow my breathing down, which gets my heart rate down. So there's a big difference for me in how I talk to myself. That self talk is really important.
[00:29:16.210] – Coach Allan
Yeah. Because, again, inner being doesn't know. It's like, I don't know what Rachel's up to, but for some reason or another, she won't stop running. And I'm concerned that something bad is happening here. I don't know what we're running from, but she just will not stop running. And so it's just pain signals. All the other stuff is going on. And then when you turn around and tell it, no, we don't have much further to go. The end is near, so just bear with me. You may not understand this, but I find this fun.
[00:29:50.810] – Coach Rachel
Yes, I do.
[00:29:51.970] – Coach Allan
Okay. It is a stressor. I get it. It's a stressor, but it's a stressor that I enjoy. And so get me through this run, and we'll be rewarded for that. And. So it's just one of those things where, yeah, the way you think about these things, the way you put information in all of it, you should be really focused on it. So if you like, we talked about last week with goal setting, when you start thinking about your goals, okay, what are those actions that are going to result in good messaging back to your inner being? Okay, I'm going to get my 10,000 steps in a day. That's good information. The body is like, hey, we're out and about doing stuff. We need the capacity to do these things because this feels good. And then he's like, okay, I'm not going to eat as much sugar, and I'm going to cut out alcohol. Suddenly you're like, okay. Your body's like, oh, wow, we're getting better quality food. We're not getting all that sugar stuff. This is pretty good. I feel like I'm okay. I feel like we're safe. She's eating real food, and it's like, okay, I'll start letting some of this body weight go because I thought I had to hold onto it.
[00:30:54.640] – Coach Allan
So we didn't starve to death, right? Because blueberries run out. It's like I'm used to going into a field three weeks, blueberries, no blueberries. So breeding sugar, it's like, okay, great, there's all this sugar. But when there's nothing else, it's like, well, there must not be anything to hunt or anything else to find. And so we're stuck with blueberries, and blueberries go away. So I'm in trouble. I need to start storing fat because something bad is about to happen. And so it's just that making sure you're reassessing what you're doing, the actions that you're taking, when you find actions that are effective for you, those are your goals. And I'll get back into this soon is I would walk every morning for at least 30 minutes fasted.
[00:31:40.980] – Coach Rachel
[00:31:41.970] – Coach Allan
And then after each meal, go for a five to ten minute walk.
[00:31:45.840] – Coach Rachel
[00:31:46.600] – Coach Allan
And those are messaging to your body that you're good. You're priming the body to say, okay, Insulin, instead of storing this as fat, we're using the muscles here, so let's chunk a little bit more of that into the muscles in the liver because we're going to be active now. And so that's a different thing. Rather than sitting there, sitting down on your couch, and then that sugar just gets in your blood, it's like, oh, well, let's go make some fat, right? And then the one in the morning, you're already burning fat, and your body is comfortable with it. It's like, okay, well, we're burning fat because we didn't eat overnight. We're sort of fasted. And it's like, okay, well, we're not moving. It's not moving too fast, so we can easily just keep burning fat to feel this activity. And it it does does. So it's really just about how you communicate with yourself, both mentally and with all the information you take in. All of it toxins your environment, where you hang out with what you say to yourself, your food. So I only mentioned a few of those things. But movement, nutrition and selfcare need to be top of mind.
[00:32:56.050] – Coach Allan
And when you find something that really is kind of fit in the groove for you, make a goal. And if you're consistent about it, over time, that becomes a habit. So getting up every morning and going for that walk will become a habit. And when it becomes a habit, it's good for you. It becomes a part of a healthy lifestyle.
[00:33:14.790] – Coach Rachel
Yes, that's perfect.
[00:33:16.470] – Coach Allan
All right. Anything else?
[00:33:18.180] – Coach Rachel
No, that's great, Alan. Good information.
[00:33:20.790] – Coach Allan
I'll talk to you next week.
[00:33:22.330] – Coach Rachel
[00:33:23.160] – Coach Allan
You, too. Bye.
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Most people will set a goal and then they do their best to make it happen, only to fail miserably. Goals only work when you do them right. On episode 564 of the 40+ Fitness Podcast, we discuss goal setting done right.
[00:02:07.010] – Allan
Hey, Ras. How you doing?
[00:02:08.880] – Rachel
Good, Allan. How are you today? Oh, no.
[00:02:13.980] – Allan
Well, anyone that's on my email has kind of got a really deep dive update from me. And there's that drama from those emails is not over. It's continuing and it probably will continue for a while, but I'm working past that and looking forward. But we've just had so much weird stuff happen. We're having a drought in Bocas del Toro, which is happens, it's like the second time it's happened while we were there. So it happened about almost three and a half years ago. It's happening again. If we don't get rain, we don't have water. It's just that simple. We're on an island and it'll collect up water, but then when that water runs out, it's out. We've gone too long without rain. And the city was real cool about continuing to run the pumps after the water ran out, so they filled our tanks up with mud and we had to hire some guys to come out and clean the mud out. And then we bought some water. So we have some water that we bought and the city's trying to run around with trucks and fill people's tanks, but of course, everybody needs some water.
[00:03:15.160] – Allan
So it's literally just this thing and then the timing of it. We're headed to the States as we're recording this for my daughter's wedding, so we're not even there and someone's running it for us. And so it's kind of like, just put her in a spot, but we're going to do what we can to help her manage remotely. But it's just kind of one of those things you're like, okay, just keep kicking me, just keep kicking me. I'll get up. I'm going to keep getting up.
[00:03:38.660] – Rachel
Goodness gracious. What chaos.
[00:03:40.950] – Allan
Yeah. How are things up there?
[00:03:43.210] – Rachel
Less crazy than what you've got going on, but yeah, we're good. We're just closing out the year. Fall is going to turn to winter, and our race calendar is open, so just getting ready for the holidays is all we got. And Mike's surgery, of course. Yeah, everything's just fine.
[00:04:00.780] – Allan
Excellent. Excellent. All right, so you're ready to talk about goal setting?
[00:04:05.350] – Rachel
I'm calling this episode why Most People Fail at Their Health and Fitness Goals. Even if you know how to write a goal using the smart formula, which I'll talk about in a moment, it's very hard to write goals that are going to get you where you want to go unless you're very, very good at setting a goal that is going to work for you. So one of the main reasons that people really struggle with their health and fitness goals is they're just not setting the right goals. They're not thinking through the self awareness piece, and they're not really getting to know what actions are going to give them the best results. So there's always going to be that struggle, am I doing the right thing? But for many of us, we do know the right thing. We know exactly what we're supposed to do or what we need to do to meet our health and fitness goals. It could be, I know that carbs are not going to work for me if I want to lose weight, so I need to eat less carbs. We know that. Or I overeat because I have these little binge parties of snacks that I hit when I get home from work and I'm stressed.
I know I need to do less of that, or I know I haven't really been training as hard as I could or as much as I should, and therefore that's what I need to be doing. And so most of the time and I talk to clients all the time, they're like, I know what to do. I know what to do. I'm just not doing it consistently. Okay. So this won't necessarily solve that problem, because when you set a goal, what you do has to be consistent. That's how the goal becomes a habit in the doing of a goal that makes your habits, that makes your lifestyle. So just realize this won't fix the first problem of motivations and other things. But once you're ready to start setting some goals, you do need to set the right kind of goals. And that's where the Smart methodology or Smart acronym came from. So smart stands for specific, measurable attainable, relevant and time bound. But I propose that the reason people still suck at setting goals is they're missing one letter. So you can call these smart goals two A's or you can put an A at the end and call it a smart A goal.
Okay? Whichever way you want to do that acronym SMAART or Smart A, I'll leave that up to you. But there is an A that we need to consider when we're setting goals, and that's where most people go wrong. Okay? So if you're not familiar with the smart goals, I've covered this before, it's been quite a while. So I'm going to do a recap on that of what smart goals really are.
So a smart goal, the S stands for specifics. So with a goal, with a smart goal, you have to be very specific about what the goal is going to do, what you're trying to do. It needs to be a very specific thing. It can't be, I'm going to improve my health. Okay, that's so nebulous. What, are you going to have better blood markers? Are you going to lose weight? You're basically going to be able to breathe better, have a better Vo2 max? Are you going to avoid toxins and eat healthier food? So you know, you're building yourself with really good quality nutrients? Health is a nebulous thing. You can't just say, I'm going to improve my health, or you can't say, I'm going to improve my fitness.
What, are you going to get stronger? Are you going to get faster? Are you going to be able to run further? Again, fitness in itself can't be a goal because it's just not specific enough. You need something like, I'm going to improve my Vo2 max or I'm going to improve my power output or I'm going to improve my squat. And so you see at that point, you've basically found something that is more specific. So people will set those specific goals, I will lose weight.
And then it has to be measurable. Weight seems to be kind of an easy one, right? We're going to lose weight. I can measure strength by looking at my three rep max or one rep max on a lift. I can measure my increase in speed and endurance by finishing the 5k faster than I did before getting a personal record. So measurable is something where, you know, okay, this is how I'll know I succeeded at this goal. So I measure that goal. I'm like, okay, here's my measurement criteria and I'm specific with that of what I'm trying to measure. Okay? Attainable means it just needs to be within your reach, within reason.
If I said I'm going to get into the NFL. I'm 56 years old. Probably not going to happen. I don't know of any 56 year olds that came back to the game after just playing through high school and were suddenly these crazy athletes that were able to get back into the NFL or the NBA or any professional sport for that matter. And so that just isn't reasonable or attainable for me to think I can do those things.
So attainable is usually something that's just outside of what you have now, but you know, with reasonable effort over a period of time, you can get there. Okay? So no, you're not going to name an actor, actress or whatever that you think has really done a good job with the way they look and the way they are. You're not going to get there. But if you're looking to look better next month, next week, next quarter, you can do that and you can set some measurable things that you'll do to get there. But it has to be within the realm of reality. OK? Attainable.
Now relevant is a really important one that a lot of people skip over.
But I think this one is actually maybe of all the ones in the smart part, this one might be the most important. And the reason I say that is relevance is relevant to you. It's relevant to what you care about. And if you've followed me for any amount of time at all, you know that I'm a big proponent of you having a very big why and a vision. So goals should really just be mile markers to your vision. If it's outside of that, then you're going somewhere else and that's not good. So I'll give you a perfect example of this. I was doing CrossFit and I was enjoying it. And they got into a segment where they started really stressing strength. The coach programmer was really pushing on strength. And I love that. I mean, I love strength. It was only when they did the strength and then they were trying to do the dynamic stuff with the metcons that I started having some issues with CrossFit. But we would start doing deadlifts. And deadlifts are kind of like my Christmas, okay? So I walk in, I see that the water of the day, the workout of the day is deadlifts.
Man, I'm like, cool, this is going to be a good day. And so as I started going, I was like, I want to just increase my deadlift strength. I want to see how strong, actual strong I can get in the deadlift. I started doing that and one day I was doing that workout, doing the deadlifts, and I got really heavy and I surprised myself with how well I did on that lift that day. Now that was the first part of the workout. Later in the workout my back went out and I was in a ton of pain. And then it hit me. I let my ego get in front of me and I was focused on the deadlift and I was focused on that as a goal. But that had nothing to do with what I actually wanted out of my vision. Definitely didn't want to be sitting in the gym a mile from my house with my back killing me and I had to figure out a way to get home, walk home a mile with my back out. Not a cool day, not a cool day at all. But I only say that because that deadlift goal that I set for myself of just getting strong, strong on deadlift, it lacked so much of this.
I mean, it was specific. I wanted to get strong on the deadlift. It was measurable because how much did you lift? It was attainable because I was doing it. It wasn't relevant. It wasn't relevant to who I wanted to be and what I wanted to do. It didn't jive with my vision. It was something else. So make sure that your goals are relevant to your vision and then they are the mile markers. When you hit that goal, you know you're moving in the right direction.
Okay, so the T and smart goals is called time bound. And basically time bound just means you set a time parameter for this vision. Could be 20 years from now, it could be 50 years from now. Time bound means it's next month or next quarter. It's literally like just that close. So you can say, I'm going to go to the gym at least 15 times this month and that's your goal. Okay. You could say, okay, by a certain date I'm going to reach a certain weight or a certain gene size or something. I'm going to fit in my skinny jeans by say, December 31. Okay, that's your goal.
And if you're doing the Crush the Holidays challenge, a doable goal, but at the same time it's time bound because you're saying by this date I will do this thing and so that time bound kind of puts a little emphasis on this. It's not like I will fit in these skinny jeans by whenever. There's no immediacy to it. There's no, okay, I got to get this done. It's just not there. So it does need to be time bound so that your measurement makes sense so that you're seeing the results in real time and again, if it's attainable within that time bound, perfect. Okay, you're good. So that's it for smart goals. It sounds really, really good. It sounds like it should work, right? You set the goal, you go and you charge and you start doing all this stuff and it doesn't happen. And you're like, what happened? Why did I fail at my health and fitness goal? And I can tell you the reason why most people fail at their health and fitness goals is they're setting their goals on the wrong things. They're setting their goals on the things they cannot control. So you can control what you do.
You can't control what you do, guys. Okay, so hear me out. I could cut out all bread, all carbs, and my goal is to lose 20 lbs during the month of November, cutting all that other stuff out. I'm going to do all this stuff, and I'm going to lose 20 lbs in November. Fine. My goal is to lose 20 lbs. But I can't make my body lose 20 lbs without action. So the goals are written about the outcome, not the actual actions that have to happen. So if I set my goal to lose 20 lbs and maybe it's great, I start doing a few things. I lose a pound the first week. I'm like, okay, that's good, but that's not anywhere close to 20. I mean, I just did 1 lb in a week. How am I going to do this? And maybe the second week, I lose five. I'm like, oh, great. Now I'm at 6 lbs, but I'm almost halfway through the month, so this can get tough. And then maybe I lose another 6 lbs. I'm like, okay, this is great. I'm 13 lbs down. I got seven to go for this last week. I'm going to push through, and I don't make it.
I failed at my goal. Now, I could be very happy that I lost a 17 lbs or 15 lbs or whatever, or maybe that last week I just crashed and I didn't lose any weight or heaven forbid, I put weight on. But the point being is you just can't make certain things happen because there's biological things that you don't have control over.
So the last letter in the smart goals or the smart A goals is action. What are the actions that you intend to do? And then it puts all the pieces in place. So a specific goal, if you want to lose weight and you realize it's the carbohydrates are your worst enemy, then a specific goal would be I'm going to limit my carbohydrates to 25 grams net so I can have plenty of fiber, and that doesn't bother me. So net grams of carbs, 25 grams, that's specific. It's measurable because I can look at the foods I'm eating. I can give an estimation. And so therefore, I know each day this is the number of grams of net carbohydrates I probably ate. It's attainable predominantly because I know I've done it before. It might be hard, but it's attainable.
People are doing it every day. So it's not like I'm doing something crazy. That's not in the realm of possibility. I can't do it if I put my mind to it. Relevant. Okay. I know that the carbs have caused me issues in the past, and so from a relevance perspective, I know they're going to help me lose weight. So if my intention is to lose weight, because my vision is for me to weigh less, to have more energy, all these other things, then I know this is a stepping stone in that direction. This is a mile marker. So this is really relevant to where I want to go. If I'm losing weight doing this, then it is definitely sending me in the direction I want to be, which is to weigh less and be healthier. Okay. It's time bound. I'm like, okay, every day for a month, I'm going to be like this and see what happens. Okay. Because I can control my actions. I can't control the outcome. Okay. But it's time bound. I'm going to try this way of eating for 30 days and see what happens. And again, all these circles around the fact that my goals are actions, actions I can control.
They're not outcomes that I don't control. So I'm rewriting this acronym to be SMAART or SMART A. Okay. And I want you to remember that when you set your goals, they need to be smart goals, but they need to be actions first. Things you can control. Okay. So as a general recap, I think it's pretty clear there are things that are outside your control. There are things that you just can't do. They're not going to happen. But for the things you know you can do and you want to do and you want to make sure you stay on task, set smart goals, specific, measurable, attainable, relevant, time bound actions that you know you can do and you'll be successful.
[00:17:45.710] – Allan
Welcome back, Ras.
[00:17:47.320] – Rachel
Hey, Allan. This is really timely and I'm sure you planned it this way, but this is the time of year to start talking about goals. And I love that you've added action as a new component to determining what your goals are.
[00:18:00.730] – Allan
Yeah as we go into the end of the year, a lot of people are looking at their weight and their health and they're saying, okay, this is the year. 2023 is going to be my year.
[00:18:08.970] – Rachel
[00:18:09.340] – Allan
And then in their head, they immediately go to the things that we always think about. And a lot of times that's just weight loss. And so they'll say, okay, over this next year, I'm going to lose 25 lbs.
[00:18:22.090] – Rachel
[00:18:22.540] – Allan
And the problem with that is that's not really 100% within their control. And we all know that we ate a certain way when we're younger. We did a diet and it worked. And then now we do that same diet and it's not working. I don't understand. The diet worked before and it's not working now. And the reality of it is you can't control your weight. It's not something you can just set and it happened. You've got to do certain actions. And so most people will set what I call objective goals, like what they want, the outcome of the work that they do. They want that outcome. But that's not how this works. Like, if you are in a business, you say, okay, what do we want to do? Well, we want to double our revenue. Okay. You're not buying your own stuff, so who's going to do that? Okay, so it's like, okay, we're going to have to advertise more. We may rise our prices. You see how there's actions that you can take that will help maybe make your revenue go up? Well, this is no different. You can't control your weight, but what you can't control is your actions.
[00:19:21.880] – Allan
So you can say, okay, I'm going to stop drinking as much alcohol. That's an action within your control.
[00:19:28.450] – Rachel
[00:19:29.260] – Allan
So you set the goal. I'm going to have only two glasses of wine on Friday and Saturday nights. That's four total glasses of wine for the week. And that's your new goal. That's what you're charging for. And I'm going to do this for the whole month of November. You could sit there and say like that, you could say, I'm going to make sure I get my 10,000 steps or I complete my circles on my Apple Watch every single day. It's specific. You're hitting that mark. It's measurable. Because again, you got the number, you got the circle full. It's actionable. I mean, it's attainable because you've probably done that many steps or done that before. And it's relevant because, you know, increasing your activity level is one of the things that you'll be told that you should do if you want to lose weight. So you're doing all the right things, and it's time-bound because you said for this month or by this time. And so you say you're going to do those things. You might say, I'm going to go to the gym at least 15 times next month. Okay. And you just sit there and start ticking them off.
[00:20:33.260] – Allan
Two, three, four, all the way to 15. And you're successful at your goal because it was in your control. So making them action. I said the word action, but really, maybe a better word would be actionable. It's something you can do. It's not the outcome that you want.
[00:20:49.890] – Rachel
Sure, that sounds great.
[00:20:51.690] – Allan
And that's really where all this comes down. And why I want to add that A to it is because people will write the goal, I'm going to lose 25 lbs, and then the weight's not coming off the scale. And it's so demotivating because you just don't feel like you have control. It's like, I know what to do, but it's not working. But the thing is, if you set goals to be consistent in the doing, your chances of it happening just went up astronomically.
[00:21:17.140] – Rachel
Yes, you mentioned my other favorite word, consistency. And you got to keep at it, doing something every day to improve your chances of reaching your goal.
[00:21:26.770] – Allan
And that's the core of it. And if you tune in next week, I'm going to talk about some things that I think will blend right into this conversation where you're like, oh, wow, now I get it. Now I understand why this weight is not in my control, but my actions are, and that's why this is so important. So stay tuned for next week. It's a very interesting conversation, and I know you're going to get a lot out of it. If you like this episode, you definitely want to listen next week. So anything else you want to cover before we go?
[00:21:55.030] – Rachel
No, this is great. Looking forward to next week already.
[00:21:57.700] – Allan
All right, we'll talk to you soon.
[00:21:59.730] – Rachel
[00:22:00.400] – Allan
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