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September 9, 2019

Getting to wellness

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Hello and thank you for being a part of the 40 + Fitness Podcast. Today we're going to talk about getting to wellness. This is going to be part two of what's basically now going to be a mindset series. I didn't originally plan it out to be a series but it looks like it's working out that way. If you didn't listen to last week, episode 397 where I introduced the identity grid, probably worth you taking an opportunity to go back and listen to it, either before you listen to this episode or after.

I'm going to try to make it make sense to you regardless of where you're coming into this series. But just know that episodes 397 through 399 are all a part of a three-part series where we're going to get into the mindset of getting well because most of the folks that will come into a gym or start a wellness program of some sort or another are really just feel kind of lost.

They're busy, they've got so much going on and they may not even know exactly what to do when they're getting started or they decide to try too many things and they fail from over fatigue. So getting yourself into the identity grid and looking at how that works. You could get a 40plusfitnesspodcast.com/grid and having that in front of you might help you a little bit with this, but like I said, I'm going to do my best to make sure that this episode makes sense in and of itself. So when you get started on a wellness journey, there's often so much opportunity, so many things that you can change. So many different things that you can do that it becomes very, very difficult to know exactly what is the right thing. And when someone asks me that, I always have to go back to what's your vision?

What are your longterm goals? I asked that question a lot. As you might imagine, and many times people don't really have a clear vision. They, they know that wellness is something that they're not. They know that it's probably going to involve some weight loss. They know that it's probably going to involve building some strength, probably involves building some stamina, but exactly how to get there is often where the struggle comes in. So as you start this journey, I'll just reinforce that you need to really break down your long-term goal, get something in your head that you can feel that you can, you know, almost see, one of the things I did early on in my fitness endeavors was I pulled out a picture of myself when I was 29 years old. Now at the time I was well into my early forties so there was, there's not much chance that I was going to look like I did when I was 29, obviously had a lot more hair.

Uh, even though I didn't have as much as I wanted at the time. So looking like that really wasn't something that I was interested in. But it kinda gave me an idea of if this person aged much slower than I had, what would I look like today? And I was always able to kind of go back to that benchmark and think of it in those terms. But I couldn't go from where I was, like I said, in my late forties to looking like that unless I did something special. And I knew that my body was not going to be capable of putting in the level of effort to look like I did when I was 29 when I was 29. I put a lot more time into the gym, typically 10 hours or so a week. And I just didn't really have that luxury of time, uh, as I was getting in there.

So it was very important for me to prioritize, which is again, where that identity grid comes in because it's going to help you balance out the four key aspects of your life. And if you know where you need to apply your energy based on who you are, how you identify in your entire life, not just as a wellness effort. Because if you just think of it in terms of wellness will, life's going to get in the way. So you have to make sure you take all of those things into account before you set your path. And then you have to know exactly where you're starting from if you're going to get to that vision. So I knew I couldn't put that amount of time in the gym. So I needed to be very efficient and very effective with the work that I was going to do.

And so I needed to go out and do the work and I needed to do it in a methodical and patient way. Now where a lot of people lose their way on this is that they either push so far out of their comfort zone by trying way too many things or they don't push their comfort zone at all. So I want to kind of talk about comfort zone for a little while because it's a very important line for you to understand. A lot of people will start a diet, they'll start an exercise program and a whole lot of other things all at the same time. And so if you decide you're going to go from the standard American diet and your regular drinks and your regular things with your friends and your regular life to suddenly, you know, and getting up off the couch and going to the gym five days a week, well you're going to experience some pretty staggering, uh, jarring things.

DOMS is a real thing. And a lot of my clients, you know, when they first get into an exercise regime, uh, they're dealing with DOMS and that's something that's very tough and difficult for us to deal with. But it is something that we just, we need to kind of manage, we need to go through.

So I would encourage you to find one or two big rocks as I say in the book. What are those big things that are going to move the needle a little bit for you? Get you moving in the right direction.

For a lot of people it's just cutting out your sugar, cutting out the processed foods, making that your first step on your nutrition is going to be a lot easier than saying I'm going to go full Vegan or I'm going to just eat, you know, grass fed meats and pastured eggs and you know, organic produce.

You know, making that drastic of a change might just be too far outside your comfort zone and sets you up for failure because the first day you find yourself pulling into McDonald's, you're dying. You know you're probably going to quit. Most of us do when we get to that point where we make that mistake, we get off of the plan, we're too far beat, you know, we, so I would encourage you to find that little thing that, that one big rock thing says a little bit big rock that you can put out there and you know that it's going to be working towards your health. Let that get set as a habit. Let that get set as a part of who you are, a part of your identity. And then the next step becomes easier. The same thing with fitness. Um, you know, initially you may, you don't need to go out and try to run five miles a day if you've never been running.

If you've been kinda couch ridden and, and not doing things sedentary, getting out and trying to run five miles on your first day is risk gonna probably break you. So get out for a half an hour and do a walk if you find that comfortable, push a little harder. So the other side of the comfort zone is that knowing how to push, we, we can't get where we want to go by doing the things that we're currently doing. So if you're very comfortable in your life right now, to get well is going to put you in an uncomfortable position many, many times. As I mentioned earlier, you're probably gonna deal with some muscle soreness, some Dom's, uh, you're probably gonna deal with achiness you know, that sometimes might even disturb your sleep. And if you're trying to change your food, you're not going to be able to eat the foods, drink the drinks, do the things that you were doing if you want wellness.

So as you look at moving towards that vision, you need to find your comfort zone and you need to push it. And the way I like to term it is that gentle nudges we want to get just outside the comfort zone until we expand that comfort zone. Once the comfort zone has been expanded, it's time to push a little bit more. Just that gentle nudge to get that comfort zone to expand. That's gonna allow us to progress on our journey. And that's gonna allow us to get the results that we need. Now, so many times as people approach this wellness journey, they approach it like a project. They're like, oh, well I'll go on this diet. I'll change the way I'm going to eat. And then when I get to my goal weight or my goal size, uh, then I'll go back to what I was doing.

So the, it's a project, they manage it like a project. Okay, I'm on the Diet and then I'm off the Diet. The project is there, the project is either successful or not, and then I'm off. That's not gonna work in the long-term. Aging is a slow declining curve. It's gonna take us down over time. So this needs to be more of a program, something that you're going to put in place. Something that is like I said, going to become a part of your identity. I see it a lot, you know, particularly with things like runners. I see it in crossfit. I see it in some other places where people will begin to identify with the activity that they're doing. You ask someone that runs who they are, they're going to say, I'm a runner. Uh, someone that does crossfit, they're a crossfit athlete. Um, they don't make any qualms about it.

That's built into the fabric of who they are, becomes a part of their identity. You look at a gym rat, they're in the gym every day. They identify with being a gym rat. They identify with being there. And it's not that you have to identify with being a gym rat or identify with being a crossfit athlete or a runner. It just means that you need to put this in your head that this is just a part of who you are. And as I mentioned in the last episode, when I was in college, I was a college student. I was a husband, I was a full time manager and I was a gym rat. Um, so I had a set period of time, two hours each afternoon between classes and my time as a manager at a retail pharmacy where I was in the gym every single day.

And that was just a part of my identity. It was part of my natural path, getting off the school, getting into my car, driving over to the gym, spending the time there, driving home, showering, and going to work. That was my normal schedule every single day, every single weekday. Anyway. So what you'll want to do is really kind of build this in over time. Slowly pushing your comfort zone and then just making it a part of who you are, so you kind of have this program that's in place. You've reprogrammed your brain, you've reprogrammed your identity, and that's going to be what's going to get you the most juice that's going to make you successful in the long haul. So this is not a project that you do and then you're done. This is something that becomes a part of you and then you're in this new position where it's a part of your identity and you can make some basic decisions. And those decisions are going to be around improvement and preventing regression.

So a perfect example is me. I tore my rotator cuff and there was a bit of a regression because I wasn't able to do the things that I was doing. I was lifting, getting much stronger and I really enjoyed doing that. I identified with that. But once I tore my rotator cuff, that kind of went out the window for awhile. I wasn't able to lift until I was healed and it's taken me, even today, I still have some strength loss in that particular shoulder. Um, so it's now I'm on a continual improvement program for myself where I'm gonna work on getting better and better and stronger and stronger. And I'm also being very careful to make sure that the issue I had with my right shoulder is not something that I repeat with my left shoulder. So I'm also on a program to try to avoid regression, try to avoid injuries.

So I'm being much smarter, much more fastidious about how I do my lifts, the types of lifts I do and, and I'm working my way through, but I'm still working on getting stronger. I'm still lifting relatively heavy weights and that's how you'd go about this. So it's kind of a recap and this was a shorter lesson, but it's a part of the three part lesson and I'd really encourage you to go back to episode 397 and and listen to that episode. Download the identity grid at 40plusfitnesspodcast.com/grid and kind of just go through that exercise and then come to this exercise where you know now that you kind of have a general idea of where you need to focus your energy and the amount of time and effort you're going to have. Start pushing that comfort zone in the areas that are going to give you the improvements you want.

You want to get stronger, you want to get a little more stamina. You maybe want to lose some weight or at least lose some body fat so that your body composition is better. All of those are good things for you to focus on and you probably know if you've listened to any of these episodes, you probably know a lot of the things that you can be doing to make that happen. Pick your big ones and implement them. Make it a part of a program. Make it something that you're now trying to put into you to make you comfortable at a bigger and higher and stronger and faster rate. Slowly pushing that comfort zone, the gentle nudges, making a part of your identity with program management. And then once you kind of start seeing things happen, adding more of those things that you know are going to improve you or at least keep you from regressing. So I hope you've enjoyed this episode. I'll talk to you next week.

If you haven't had a chance, I would really appreciate if you would take just a moment to go to 40plusfitnesspodcast.com/finalist. You get to that page, you're going to see that the author Academy Awards, we've been put as a finalist for the health category. So if you go to that page, 40plusfitnesspodcast.com/finalist, you'll find a page, go down a little bit. You'll see an arrow where you can scroll to the health category. It's on page 6 of 17. A little hard to find, but go to that page.

Find page 6 of 17 and you'll see the Wellness Roadmap is right there on the top. Just click on the book cover. They're not asking for your email, they're not asking for anything else. Just click that and that's your vote. Really appreciate the votes. I really do want to win this award. It means a lot that I was nominated as a finalist and a really would appreciate if you take just a moment, go to 40plusfitnesspodcast.com/finalist page seven of 16 and vote for the Wellness Roadmap.

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