January 12, 2025 • 27 mins
Ready to make 2025 your best year yet—without giving up the good stuff? In this episode of FIT(ish), host Phoebe Parsons is popping the bubbly and setting some champagne goals with her guest, professional athlete and PT Nicila Costello. Together, they’re diving into Nicila's failproof guide for sticking to your resolutions. From staying motivated to embracing the fun of it all, Phoebe and Nicila chat about how you can set meaningful goals that actually stick—and still enjoy a glass of champagne along the way. Cheers to a year of balance and success!
For daily FIT(ish) updates follow Phoebe on Instagram here To find out more about Nicila, follow her on instagram https://www.instagram.com/nicila_/Remember, reviews speak louder than words, so if you want to show your support, rate, review and subscribe wherever you get your podcasts...
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Episode Transcript
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Speaker 1 (00:05):
Apodge Production.
Speaker 2 (00:10):
Welcome to fit Ish. I'm Phoebe Parsons and this is
the podcast that proves that you don't have to choose
between staying fit and having fun. I'd be twenty twenty five, guys.
I know that by the time you're listening to this,
we will already be two weeks into the new year.
But that does not matter New Years say me. As
per last year, I didn't set any resolutions. I'm not
(00:33):
really a resolutions kind of gal. What I am is
a goal setting kind of gal. And if you follow
me on Instagram or on TikTok, you will have seen
what I did this year, and that is I set
myself some Champagne goals. And if you don't know what
I'm talking about, essentially, I have four very specific goals
and I've written down each goal on a beautiful little
gift tag and tied each of the goals to a
(00:55):
bottle of champagne. And that champagne ranges in price, So
my smallest goal goes on the cheapest bottle of champagne,
and my biggest goal is actually tied to a bottle
of dom Perion. So I'm not fucking around this year, guys,
I have a big ass goal that I am absolutely
so excited for and I'm going to cruck that dom
(01:17):
and I'm going to enjoy every bloody drop of it.
I'm not going to go into depth about what my
goals are, but i can tell you one of my goals,
which is probably one of the smallest goals. I think
it's tied to a bottle of Shandon, so not even champagne,
just sparkling wine, is to compete in the women's doubles
in the Brisbane high Rocks and that is on March one.
I am terrified, but I got the itch for high
(01:39):
Rocks and I did a mini high Rocks with my gym,
the Fitness Vault at the end of last year. And
I'm actually competing with my friend Susie, who I competed
with in this mini high Rocks, and We're just going
to fucking go for it, all right, Like whatever, Well,
just here to Sleigh have a good time. It's really
nice to have something to focus on. But essentially, whether
you set resolutions or goals, the method for achieving them
(02:01):
is the same. And this is why I want to
bring back an old episode with my friend Nikola, who
was a very highly requested guest on this show, and
in this episode we essentially go through how to set, maintain,
and make actionable.
Speaker 1 (02:16):
Moves towards your goals. So it's all well.
Speaker 2 (02:18):
And good to set them, but by about fed March,
everyone has disregarded those goals. So give this episode a
listen if you like my Champagne goals idea, it's not
too late to set them for yourselves. Just a reminder
you don't need a new year to ever do these things,
but it is a nice timely fresh start. Enjoy the
episode and I can't wait for this year.
Speaker 1 (02:38):
I have a really good feeling about it.
Speaker 2 (02:47):
Welcome back to the podcast, and happy freaking.
Speaker 1 (02:50):
New Year, doll, Happy new Year. Thank you for having me,
Love having you always.
Speaker 2 (02:55):
Now it is that inevitable time of the year when
New Year's resolutions and goal setting is rife, which I
don't think is a bad thing just off the bat,
it's definitely not a bad thing. But something that I
don't think that's as spoken about, which I want to
speak to you about today, is working out when you
don't necessarily have like a tangible goal in place. So
(03:15):
I'm just generalizing here, but based on a lot of
my own friends and myself. I think that a lot
of people who listen to this podcast are pretty consistent
with their exercise, and I'm going to use myself as
a bit of an example here, but at the moment,
I don't currently have any specific type of goals, Like
I don't have a fat lost goal, I don't have
a strength goal, and I kind of want to normalize
(03:36):
a that that's okay and be talking about how to
stay consistent if you don't have a goal.
Speaker 3 (03:42):
This is a good one to go into. And I
don't want to contradict myself here. I'm big on goals obviously,
but I actually think that people without goals probably do
have goals or just need to reward themselves to what
they're doing.
Speaker 1 (03:55):
And you're a prime example of that, because if.
Speaker 3 (03:58):
You don't then you'll just start to fade and you
kind of get demotivated. But if you actually look at it,
and this is that thing that I guess I always
talk to you about, is people being aware of what
they're actually achieving is important.
Speaker 1 (04:10):
And I know.
Speaker 3 (04:12):
Obviously this on a podcast we've done in the past,
but there's that quote that was going around that like
the way to the best way to feel confident or
something is to do what you said you were going
to do. And that's why goals are so good or
to do list is so good because there's nothing better
than taking stuff off right. You feel accomplished. That's great.
(04:32):
So like in the way that last year we spoke
about New Year's resolutions and it being free motivation. So
I love it because I'm like, you can do that
anytime of year, but people get this free sense of
like a lot of motivation at New Year's. It's the
same with fucking goals or to do list and taking
it off. So if you don't have, say for you,
(04:53):
you're like, I don't have a felt, let's go and
blah blah blah blah blah blah blah blah blah blah.
Speaker 1 (04:57):
You're bullshit. But that's fine.
Speaker 3 (05:00):
But I actually think if you rather than being like
I don't have anything, you just say I don't know
something that's tangible to take off just in your own
head so that you know that you're being successful. So,
like we've spoken about in the past, if you're working
out three times a fucking week, you're in the top
fifteen to twenty percent of the adult population, three times
(05:22):
a week, you're in the top fifteen into twenty. If
you're worrying out five six times a week, you're in
the top like five percent of healthy adults. So it's
like there's got to be some type of tangible tech
the in your brain to be like, holy shit, I'm amazing,
and I think everyone deserves to give that to themselves.
Speaker 2 (05:40):
Oh one hundred percent. I'm still like, look, I've got
a list behind me of what I wanted. This is
my to do list for today. Obviously not health and
fitness related. It's just a general to do list, but
I'm very big on that. I want to ask you
in a second cut to cast your mind back to
before you're an athlete. But the way that I currently
do it is I don't per se set goals, but
I'll set an intention for every single workout that I do.
(06:01):
And this is going to sound really weir weird, but
it's not. Just stick with me for a minute, because
it's something I also do before I teach every single class.
So every single class I teach as an instructor, I
start with two minutes of mindful eye shut we do
some breath work, and we set an intention and that
intention doesn't have to be to you know, to burn out,
to fatigue, or to sweat till I drop or whatever.
(06:22):
That intention can simply be like to move my body
today to set myself up right for the day. Or
it could be to challenge myself by trying a new
class that I haven't tried before, or it could be
just to move because it feels good for my mindset.
And that's the way I approach workouts, and that's the
way I stay consistent with it. Is that more intention
(06:42):
based exercise than goal based exercise, which I think there's
no right or wrong. But if you don't have a
specific like I think sometimes when you're working towards something
really tangible, that's the motivation that can get you up
and out of bed. But it's like setting yourself the
smaller intentions is what can help you stay consistent.
Speaker 1 (06:59):
Just in general.
Speaker 2 (07:00):
So back in twenty nineteen, before you were an athlete
and you were just like a personal t you were
just working out, you were just you know, I mean,
I don't want to say normal, like that's not the
right way to say.
Speaker 3 (07:10):
I'm just looking at you, and I was like, but
I have always been an athlete matter what I am
an athlete, what are you kidding at?
Speaker 2 (07:17):
Obviously now you have very strict goals in terms of
like weight cuts, you need to do strength goals, like
fitness goals. But when like back then, before you were
an athlete, were you continually and regularly setting goals or
was it kind of intention based feeling based?
Speaker 3 (07:33):
I think if I was ever being successful and feeling
good and confident and like I was achieving something, I
was setting goals. And I will say a couple of things.
When it comes to goal setting or intentions or whatever
it is, is nothing beats having a plan or having
the systems in place. So that's why I love what
(07:57):
we do as as trainers, and because anybody can just
come in and we've already set the systems.
Speaker 1 (08:04):
We've got the plan there for them.
Speaker 3 (08:05):
And so rather than you going into a gym and
being like, oh, I'm going to do a workout and
not knowing where to go or what machine to go
on and what to do, and then you leave feeling
shit and you don't really know if you've achieved anything.
If you're going to a group fitness class or you've
got a PT that's done for you so all you
have to do.
Speaker 1 (08:20):
Is get there and then and then.
Speaker 3 (08:22):
So not only have you worked out, you've actually worked
out effectively. So you should be getting too big ticks
here because I think there's no prize for the biggest goal.
Speaker 1 (08:36):
There is no prize.
Speaker 3 (08:37):
And while everyone's in this New Year's resolution, I want
you to take this into this year. And it's not
don't take it at me as being negative or anything.
This is something I want you to actually think about
and then go what's the easiest way to do it. So,
if we're at the Olympics and there's one hundred meter sprint,
every single one of those athletes has the same goal.
There is no prize for whose goal is to win
(08:59):
that race? Right, Like every person at the start line,
the goal is to win the race. The difference is
the system that got them there. So who's going to
have the best result?
Speaker 1 (09:09):
Right?
Speaker 3 (09:10):
So like who their training style and obviously this generics stuff,
but let's go they're training, the nutrition, their mindset, what
they fucking did is what's going to be the difference.
Because the goals are all the same, and that's the
same here. It's like, you know, our goal at the
start of the year, or let's even say it's not
a goal we're writing down. We're humans. Our goal is
(09:32):
to feel fucking great. Our goal is to enjoy life,
feel great, and to do that, exercise is a great
way to it. And even if you don't have a goal.
And that comes back to that, like, I really need
people to start rewarding or just giving themselves a little
tech if they are just being consistent, because that's not
(09:53):
a plateau because you're probably achieving stuff outside of the
gym because of exercise. So with your goal is to
you know, get a promotion at work, or to have
a b a relationship with your partner, or to you know,
enjoy time with your children. I guarantee if you're exercising
three times a week, it'll it'll help those goals.
Speaker 2 (10:14):
And I know you don't like this man, James Smith
pet actually said something really really.
Speaker 1 (10:20):
He's getting bitter. Actually, I think I'm really honest.
Speaker 2 (10:24):
He has I'm glad because he struck a chord. I
think he's in a long term relationship now a woman
mixed up. So he said something the other day and
he said, we need to stop looking at the gym
as just a place to burn calories.
Speaker 1 (10:37):
And he's like, the gym is so much more than that.
Speaker 2 (10:39):
He's like, it's a place to stay fit and healthy
for life, to strengthen our bones, to prevent injury, so
that we can just live a better life.
Speaker 1 (10:47):
And I was like, yes, that is a great intention
to set.
Speaker 2 (10:51):
It's like, I'm going to go to this workout because
it's going to stop me from getting injured so that
i can hit the dance floor next weekend with my
girlfriends or whatever it is, which I think was such
a good way to say it. But then on that
as well, I think that even if you do have
a specific goal, say it's a fat loss goal, say
you achieve that goal, that doesn't mean that you just
are going to stop going to the gym and stuff.
It's not like you said, there's not a prize. It's
(11:14):
like you're going to have to keep going and not
necessarily you know, the same way that you were going.
Speaker 1 (11:19):
But then maintenance and everything like that. It's it doesn't
ever stop.
Speaker 2 (11:22):
So I guess, thinking back to that intention or that
reason or that why it's not just to burn calories.
It's for injury prevention, it's for clear mindset, it's for
whatever it is. So then on that again, I want
to talk about fitness plateaus because I feel like, again
in that same kind of realm, I feel like you'll
hear talking people talking about this a lot, and it's
(11:44):
generally not people who are working towards specific goals. What
actually is a fitness plateau?
Speaker 3 (11:50):
A genuine plateau would be where you're not seeing any
results but you are still working, I guess. But this
comes back to the systems, and if you have the
right systems in place, you won't eve a plateau.
Speaker 1 (12:04):
It could feel like plateau.
Speaker 3 (12:06):
And if you're there on your own, And this is
why I'm big into like coaches and stuff, but it's
got to be the right one obviously, But they will
talk you through that because more often than not, you
just need to be reminded that it is working and
trust the process.
Speaker 1 (12:20):
Right.
Speaker 3 (12:20):
So let's say you know, obviously there's there's different aspects
to this, but like if it's a weight loss goal,
weight loss isn't linear, right, So even if you know so,
weight and fat loss is obviously different. So let's say
we're doing an eight week challenge, right or something. You've
got a goal you want to hit, and the first
two weeks. You are following the plan, you're doing the
(12:42):
exercise you said you were going to do with the activity,
you're following the meal plan, but your weight.
Speaker 1 (12:47):
So the first week you drop a kilo.
Speaker 3 (12:49):
The second week you haven't dropped anything, and you freak
out and you go, it's not working, and then you
want to make changes. That's where your coach can be like,
trust the process. Trust the process, and I guarantee it.
You are still losing fat. It does not come off
the scale yet. And my partner does this, Carol does
this all the fucking time. I'm like, we've been to
give seven eight years and you still come to me
(13:09):
with this bullshit about You're like, oh, well it's not working,
And I'm like you wait, us have every day for
three days. I'm like, chill the fuck out. Have you
done the right things? Yes, chill out. You're going to
have the drop. And people, I don't know if I've
spoken about it before, but they call it the flush.
And if you've ever done that, like a like weight
loss phase, you start going to the toilet heat. So
(13:30):
it'll be a night or something where you have to
get up in the night and pess and that's next day,
you'll be lighter because like you've lost the fat. It's
just in that when that happens, the scale drops. So
it's like, if you just trust the process and keep going,
that's not a plateau. You haven't plateaued. The only reason
why you actually plateau, genuinely, I would think, is that
(13:53):
your systems aren't right. So as an example with the challenge,
if you don't have a coach or somebody explaining to
you the right systems or putting those in place, you
could try and make your activity too high and your
calori is too low to start with, not sustainable. So
let's say even if you kicked it up for two weeks,
you might have great results, but you've got nowhere to
(14:13):
move because you can't drop your calories more because it's
already low. You can't up your intensity because you're a
ready fucked.
Speaker 1 (14:20):
That's when you.
Speaker 3 (14:20):
Plateau, and that's where your results stops. Okay, but if
you got those systems in place, the point is to
get you across those eight weeks, if the rest of
your life where you continually make results. So where you
head a plateau, you can drop the food or you
can increase the activity because you've set it up to
do so you'll lose it the same rate but better
(14:42):
over time.
Speaker 2 (14:43):
Okay, so it's not like that thing where because I
feel like a big like a very common misconception about plateaus.
You'll hear someone say like, for example, oh, i've been
going to forty five for six years, I've hit a plateau.
Or I've been doing reform plats for six years, I've
hit a plateau. That's not right because your body will
still be continually pushing through. You're still challenging, you're still
your coach is still all the programming, so that you're
(15:05):
not doing the same thing every day or every week.
Speaker 1 (15:08):
Is that more a mental thing?
Speaker 3 (15:09):
Is a mental plateau a halndred percent and that's most things, though,
is a mental plateau.
Speaker 1 (15:14):
And so let's say when you.
Speaker 3 (15:16):
Come to Exerisse, let's say it's e forty five, right,
you're like, I've been there for six years. Mentally, you've
probably plateaued where you're not. You can never physically plateau
with something like that because we can always get more grips,
we can always you know, make them heave your weights.
We can always increase what's happening. So physically you're not
(15:38):
going to plateau, but mentally you definitely can.
Speaker 1 (15:42):
And I think this is it.
Speaker 3 (15:45):
Systems are so important, and this, I think is going
to be my biggest kind of educational thing of twenty
twenty four as explaining to people to have the systems
and that I don't expect people that aren't me, or
aren't coaches, or aren't fitness you know, yeah, to know
how to set those systems up or do them. Let
me do it for you. I don't even need to
(16:06):
explain it to you. You don't need to know all
the back end. If you're not interested in it, just
know that when you show up, I'll have the systems
there for you so that you progress.
Speaker 1 (16:15):
But mentally is a big thing.
Speaker 3 (16:17):
And you know I speak about this to everybody, is
that I just want everybody to exercise, same as what
that James guy said, is that it benefits every aspect
of your life. I don't actually I would love you
to train with me. I would love you to enjoy
training with me. If you don't, please go find something
else because there is a type of activity or exercise
(16:40):
that everyone will love. And once you find that, then
that mental plateau, you know, goes.
Speaker 2 (16:46):
One hundred percent, and just know that every trainer and
instructor is vastly different and not everyone's going to be
your cup of tea. I know that some people wouldn't
like I love the way that you train me. That's
why I've been training with you consistently for seven years.
I know that there are some people who'd love to
train with me. I know there are some people who
fucking hate.
Speaker 1 (17:02):
To train with me.
Speaker 2 (17:03):
Like I'm a very high intensity, very high energy trainer,
and like I told you last week, when I had
to cover someone's yoga class, they probably fucking hated me
because I'm not a yoga instructor and I'm not zen.
But again, the key is finding a coach or an
instructor whose style you vibe with and who makes you
feel like the time is kind of flying. What are
(17:25):
some of the telltale signs that you're in a fitness plateau, Because,
based on what we just said about it more being mental,
I feel like it's something that you could probably liken
to like a burnout. So you feel a little bit
more irritable, you feel like just not so motivated, you
don't really want to be there.
Speaker 1 (17:41):
It's not anything like physically tangible we.
Speaker 3 (17:44):
Could also, So again it comes down to the systems
and educating people, and it's very hard to educate people
on this because either they feel guilt with taking a
break or as in guilt because they think that you know,
lad take breaks, or they're like you and I, where
you just fucking love training. But people physically actually benefit
(18:08):
from dloads. So like if you were doing a specific
let's say you're a power lift or whatever, they factor in.
Say there's a twelve week program, there's dloads, so lower
intensity weeks.
Speaker 1 (18:20):
And you might have noticed this.
Speaker 3 (18:21):
If you go away on holidays, you come back, you
actually train better. This isn't a I'm taking a week
off to eat junk food and be share and feel
guilty about yourself. It's okay to have lower intensity weeks,
and if you actually do that, you'll benefit long term.
And say with my training, if I'm sitting up a
(18:42):
program for someone, I will factor in lower intensity weeks
in the overall programming, whether you know it or not,
so that you don't get to that point. But if
you're at a point where you're like run down, feel
like shit, you're going but you're not getting out what
you know, you should and whatever it could be that
you need to deload. This isn't a get out of
jail free card where I'm like, every second week you
(19:04):
can just can do nothing. But it's okay, Like say,
out of every eight weeks it should be a lower
intensity week. You can't go one hundred percent all the
time you do that, So you progress progrease, pro grease,
slightly taper back to kind of let those adaptations go in.
Your body recovers mentally, you recover straight back in it.
Speaker 2 (19:24):
And I feel like we're too hard on ourselves with
health and fitness because in the same way that like,
I'm sorry for any bosses who are listening, but no
one on this planet can tell me they go to
their job and sit there nine to five and they
are one hundred percent productive from nine to five. You
have peaks of productivity, but we are not designed to
function at one hundred percent all day, every day in
(19:46):
all areas of our life. And like, especially for women,
our hormones EBB and flow, you're gonna when we've spoken
about that before as well, especially with regards to our periods.
So then that is a great segue into what role
does rest play in overcoming platchow because again I feel
like you know, same with burnout.
Speaker 1 (20:02):
Rest is really yep key.
Speaker 3 (20:05):
Well it physically and mentally, and you know, I know
that we go over this a lot, but the whole
double training especially and something like if forty five it's
high intensity, it's like you're you're actually doing yourself a
disservice because the whole point of high intensity training is
to be efficient.
Speaker 1 (20:22):
But so you only have to do that.
Speaker 3 (20:24):
Forty five minutes, which is actually only like twenty two
minutes of actual work actually, But to make that actually work,
you have to go hard. And basically what happens when
you exercise is that you create micro tears in your
muscles and then your body has to recover those and
it grows back stronger. Right, So that's how you get results.
(20:46):
Your body adapts and gets stronger because of that. But
if you don't rest, not only is your intensity not
enough to kind of cause those tears. When I say tears,
it sounds scary, but it's not like you wouldn't notice that,
but you're also not allowing yourself for the recovery time to
let them repear so that you come back stronger. Like
(21:09):
that is where yeah, the benefit comes from physically plateauing
or overtraining. And I know we've spoken about this in
the past, is actually fucking hard to do. It's the
same with like back in the day. I do not
hear it much anymore. But people used to go on
about starvation mode, and it was like under eating just
speled a million times, a million times, a million times over.
(21:30):
It's like, if you are eating less calories than you're burning,
you know you will lose. But this comes back to
having those systems in place. Because of I dropped to
twelve hundred calories day one of trying to lose weight,
my body just is going to metabolically adapt to that.
So I'm going to fidget lest I'm gonna move less.
(21:50):
I'm going to be you know, I'm probably gonna sit
on the couch try and get home from work rather
than running around doing the laundry or whatever.
Speaker 1 (21:56):
So I'm my output's less.
Speaker 3 (21:58):
So then when I plateau, that's why, so I'd have
to dig trees my calories again, which is like this
is too long, or up my activity, whereas if I'd
gone to eighteen hundred to start, you know, my activity
is still high. I'm still fidgiting. I'm running around, calories
are lower, I'm losing. Then I hit a little plateau.
(22:21):
I dropped to seventeen hundred, and it keeps having good
and my energy is high.
Speaker 1 (22:26):
I feel great.
Speaker 3 (22:27):
I get to where I need to and then I
go back up to maintenance. So just having the systems
in place and the same thing with physically, yeah, and.
Speaker 2 (22:35):
I feel like another Really, I might try and share
this video on the Facebook group because it was so
to see it visually, I feel like has a whole
other impact on you.
Speaker 1 (22:44):
Again.
Speaker 2 (22:45):
It was James Smith and he set up these weight
plates and there was like three yellow weight plates, one
smaller blue weight plate and one smaller red weight plate,
and he was like, this is the energy that your
body expends in a day. The smaller blue one is
the energy you expend in a workout.
Speaker 1 (23:03):
This is what you expel your body. It's actually digestive, yes,
and it's so smart.
Speaker 2 (23:08):
But people, I think we put so much emphasis on
if we do two classes, we're going to burn like
triple the amount of calories.
Speaker 1 (23:15):
But it just doesn't work like that.
Speaker 2 (23:17):
And I feel like it's just this mental mindset where
we have this obsessive, compulsive thing around health and fitness
that we don't have in other aspects of our life.
Speaker 3 (23:27):
It's also exercised versus training, where if your mindset is
I'm going in to burn calories, you know, it's not
the right will. Yeah, it's not the right kind of
thing to have because over time it's not getting you
a better result of if you were factoring in to
(23:48):
train to get better. Like, it's your total energy expenditure
throughout the day that matters, and that's the first like,
and that's why I'm always like prioritized your steps over
a workout. Like how many people have I had to
speak to when they come to me and they're like, oh,
but I can't come to the gym, so then everything's
out of things. I'm like, you're not fucking allowed my gym.
(24:09):
You are not allowed in until you're hitting six thousand
steps a day. I'm not saying you have to do
ten straight away, but if you're hitting two thousand steps
a day and you're worried about getting a workout in,
you're focusing on the wrong things, because you will achieve
more and be able to recover and not feel like shit.
You know what, I mean, but the same as I
just said, you know, by cutting your calories too much,
(24:31):
if you go too hard on your exercise, you're not
going to have anywhere to go. You shouldn't be and
people are notorious. So this if that had to take
time off. So I've just had someone come back from
like a medical thing off. They were off for six weeks, right,
and they've done really well before it. They come back
in and they're like I could tell they're really down,
Like I'm just not where I was and I really
(24:52):
want to go and go hard and I'm not. And
I said, well, I need you to do this week
is just be here four times and don't go hard.
I'm like, honestly, I don't care if you're doing body
weight stuff because by day fourteen you'll be back to
where you were in terms of your strengthen in how
you're feeling. But if you try to go hard this week,
(25:13):
you're not going to be able to sit down the
toilet and you're going to drop out and get down
on yourself and be.
Speaker 1 (25:18):
Like I'm not where I am.
Speaker 3 (25:20):
Like, just follow the plan, get back and I promise
you and a month from now you'll be We're in
a much better position than if you try to go
too hard right now, and it is hard to do that.
And that's why, say, bodybuilders always end up going loopy,
because that always chasing what they were on stage when
you look your best and it's like, how did you
(25:41):
get there though? Like it was a massive process.
Speaker 1 (25:43):
And a massive sacrifice. Yeah, yeah, you don't do it.
Speaker 3 (25:46):
But you know, here's just an example of people that
get stuck in there.
Speaker 2 (25:51):
I feel like again, just to wind it all up
and wrap it in a beautiful little bow. It's just
about creating something that feels good for you to do.
Speaker 3 (26:00):
Systems Systems twenty twenty four, Nicola Costello is going to
be talking about systems a lot.
Speaker 2 (26:06):
Okay, because me and my girlfriend's actually in our annual
girls mess like Christmas catch up. We don't set like
goals for the new year. We set words. So your
your word for twenty twenty four is systems.
Speaker 1 (26:16):
Systems.
Speaker 3 (26:16):
That's what I want to help people understand and why
we have you know, and that's also why we employ
or employee like people smarter than us to help us
with stuff, right, like to set up those systems and
help us with the systems.
Speaker 1 (26:29):
Systems are so important. Yeah. Fuck, it doesn't matter what
you want to achieve.
Speaker 3 (26:33):
If you put the systems in place and consistent, you
can literally achieve anything. And you know, I know that
my brain works a lot different to everyone else and
I have a bit of a gold complex. But I'm like,
anybody can achieve anything. I don't give a fuck what
it is. I don't give a fuck where we are.
You can achieve anything with it if you've got the systems.
Speaker 1 (26:53):
Yeah.
Speaker 2 (26:54):
Just to finish off, firstly, my word for twenty twenty
four is boundaries in case anyone was wondering. And then,
as always, what is one piece of advice you would
give to everybody listening to this podcast?
Speaker 3 (27:05):
Put systems in place and don't and stopping out on yourself.
This is always I feel it as always mine. But
I'm like two sides of fitness. I'm like number one,
I need people to start acknowledging this success when it
doesn't feel like sucists. But also like, get your fucking
systems in place. How don't want to hear bullshit? Give
them a place You're.
Speaker 1 (27:24):
Good, amen, and set boundaries. Hi, thank you so much
for listening, guys.
Speaker 2 (27:31):
I really hope you enjoyed the episode and don't forget
to help a sister out by following the podcast on Apple,
on Spotify or wherever you listen to your podcasts, rate it,
write me a review, and if you want more Finish,
we do have a private Facebook group. There is going
to be exclusive Q and A is happening with my
guests in that group. That's going to be events going
(27:52):
life for so much fun stuff happening. Just look up
fit ish in brackets on Facebook and you can be
part of the Finish online community.
Apodge Production.
Speaker 2 (00:10):
Welcome to fit Ish. I'm Phoebe Parsons and this is
the podcast that proves that you don't have to choose
between staying fit and having fun. I'd be twenty twenty five, guys.
I know that by the time you're listening to this,
we will already be two weeks into the new year.
But that does not matter New Years say me. As
per last year, I didn't set any resolutions. I'm not
(00:33):
really a resolutions kind of gal. What I am is
a goal setting kind of gal. And if you follow
me on Instagram or on TikTok, you will have seen
what I did this year, and that is I set
myself some Champagne goals. And if you don't know what
I'm talking about, essentially, I have four very specific goals
and I've written down each goal on a beautiful little
gift tag and tied each of the goals to a
(00:55):
bottle of champagne. And that champagne ranges in price, So
my smallest goal goes on the cheapest bottle of champagne,
and my biggest goal is actually tied to a bottle
of dom Perion. So I'm not fucking around this year, guys,
I have a big ass goal that I am absolutely
so excited for and I'm going to cruck that dom
(01:17):
and I'm going to enjoy every bloody drop of it.
I'm not going to go into depth about what my
goals are, but i can tell you one of my goals,
which is probably one of the smallest goals. I think
it's tied to a bottle of Shandon, so not even champagne,
just sparkling wine, is to compete in the women's doubles
in the Brisbane high Rocks and that is on March one.
I am terrified, but I got the itch for high
(01:39):
Rocks and I did a mini high Rocks with my gym,
the Fitness Vault at the end of last year. And
I'm actually competing with my friend Susie, who I competed
with in this mini high Rocks, and We're just going
to fucking go for it, all right, Like whatever, Well,
just here to Sleigh have a good time. It's really
nice to have something to focus on. But essentially, whether
you set resolutions or goals, the method for achieving them
(02:01):
is the same. And this is why I want to
bring back an old episode with my friend Nikola, who
was a very highly requested guest on this show, and
in this episode we essentially go through how to set, maintain,
and make actionable.
Speaker 1 (02:16):
Moves towards your goals. So it's all well.
Speaker 2 (02:18):
And good to set them, but by about fed March,
everyone has disregarded those goals. So give this episode a
listen if you like my Champagne goals idea, it's not
too late to set them for yourselves. Just a reminder
you don't need a new year to ever do these things,
but it is a nice timely fresh start. Enjoy the
episode and I can't wait for this year.
Speaker 1 (02:38):
I have a really good feeling about it.
Speaker 2 (02:47):
Welcome back to the podcast, and happy freaking.
Speaker 1 (02:50):
New Year, doll, Happy new Year. Thank you for having me,
Love having you always.
Speaker 2 (02:55):
Now it is that inevitable time of the year when
New Year's resolutions and goal setting is rife, which I
don't think is a bad thing just off the bat,
it's definitely not a bad thing. But something that I
don't think that's as spoken about, which I want to
speak to you about today, is working out when you
don't necessarily have like a tangible goal in place. So
(03:15):
I'm just generalizing here, but based on a lot of
my own friends and myself. I think that a lot
of people who listen to this podcast are pretty consistent
with their exercise, and I'm going to use myself as
a bit of an example here, but at the moment,
I don't currently have any specific type of goals, Like
I don't have a fat lost goal, I don't have
a strength goal, and I kind of want to normalize
(03:36):
a that that's okay and be talking about how to
stay consistent if you don't have a goal.
Speaker 3 (03:42):
This is a good one to go into. And I
don't want to contradict myself here. I'm big on goals obviously,
but I actually think that people without goals probably do
have goals or just need to reward themselves to what
they're doing.
Speaker 1 (03:55):
And you're a prime example of that, because if.
Speaker 3 (03:58):
You don't then you'll just start to fade and you
kind of get demotivated. But if you actually look at it,
and this is that thing that I guess I always
talk to you about, is people being aware of what
they're actually achieving is important.
Speaker 1 (04:10):
And I know.
Speaker 3 (04:12):
Obviously this on a podcast we've done in the past,
but there's that quote that was going around that like
the way to the best way to feel confident or
something is to do what you said you were going
to do. And that's why goals are so good or
to do list is so good because there's nothing better
than taking stuff off right. You feel accomplished. That's great.
(04:32):
So like in the way that last year we spoke
about New Year's resolutions and it being free motivation. So
I love it because I'm like, you can do that
anytime of year, but people get this free sense of
like a lot of motivation at New Year's. It's the
same with fucking goals or to do list and taking
it off. So if you don't have, say for you,
(04:53):
you're like, I don't have a felt, let's go and
blah blah blah blah blah blah blah blah blah blah.
Speaker 1 (04:57):
You're bullshit. But that's fine.
Speaker 3 (05:00):
But I actually think if you rather than being like
I don't have anything, you just say I don't know
something that's tangible to take off just in your own
head so that you know that you're being successful. So,
like we've spoken about in the past, if you're working
out three times a fucking week, you're in the top
fifteen to twenty percent of the adult population, three times
(05:22):
a week, you're in the top fifteen into twenty. If
you're worrying out five six times a week, you're in
the top like five percent of healthy adults. So it's
like there's got to be some type of tangible tech
the in your brain to be like, holy shit, I'm amazing,
and I think everyone deserves to give that to themselves.
Speaker 2 (05:40):
Oh one hundred percent. I'm still like, look, I've got
a list behind me of what I wanted. This is
my to do list for today. Obviously not health and
fitness related. It's just a general to do list, but
I'm very big on that. I want to ask you
in a second cut to cast your mind back to
before you're an athlete. But the way that I currently
do it is I don't per se set goals, but
I'll set an intention for every single workout that I do.
(06:01):
And this is going to sound really weir weird, but
it's not. Just stick with me for a minute, because
it's something I also do before I teach every single class.
So every single class I teach as an instructor, I
start with two minutes of mindful eye shut we do
some breath work, and we set an intention and that
intention doesn't have to be to you know, to burn out,
to fatigue, or to sweat till I drop or whatever.
(06:22):
That intention can simply be like to move my body
today to set myself up right for the day. Or
it could be to challenge myself by trying a new
class that I haven't tried before, or it could be
just to move because it feels good for my mindset.
And that's the way I approach workouts, and that's the
way I stay consistent with it. Is that more intention
(06:42):
based exercise than goal based exercise, which I think there's
no right or wrong. But if you don't have a
specific like I think sometimes when you're working towards something
really tangible, that's the motivation that can get you up
and out of bed. But it's like setting yourself the
smaller intentions is what can help you stay consistent.
Speaker 1 (06:59):
Just in general.
Speaker 2 (07:00):
So back in twenty nineteen, before you were an athlete
and you were just like a personal t you were
just working out, you were just you know, I mean,
I don't want to say normal, like that's not the
right way to say.
Speaker 3 (07:10):
I'm just looking at you, and I was like, but
I have always been an athlete matter what I am
an athlete, what are you kidding at?
Speaker 2 (07:17):
Obviously now you have very strict goals in terms of
like weight cuts, you need to do strength goals, like
fitness goals. But when like back then, before you were
an athlete, were you continually and regularly setting goals or
was it kind of intention based feeling based?
Speaker 3 (07:33):
I think if I was ever being successful and feeling
good and confident and like I was achieving something, I
was setting goals. And I will say a couple of things.
When it comes to goal setting or intentions or whatever
it is, is nothing beats having a plan or having
the systems in place. So that's why I love what
(07:57):
we do as as trainers, and because anybody can just
come in and we've already set the systems.
Speaker 1 (08:04):
We've got the plan there for them.
Speaker 3 (08:05):
And so rather than you going into a gym and
being like, oh, I'm going to do a workout and
not knowing where to go or what machine to go
on and what to do, and then you leave feeling
shit and you don't really know if you've achieved anything.
If you're going to a group fitness class or you've
got a PT that's done for you so all you
have to do.
Speaker 1 (08:20):
Is get there and then and then.
Speaker 3 (08:22):
So not only have you worked out, you've actually worked
out effectively. So you should be getting too big ticks
here because I think there's no prize for the biggest goal.
Speaker 1 (08:36):
There is no prize.
Speaker 3 (08:37):
And while everyone's in this New Year's resolution, I want
you to take this into this year. And it's not
don't take it at me as being negative or anything.
This is something I want you to actually think about
and then go what's the easiest way to do it. So,
if we're at the Olympics and there's one hundred meter sprint,
every single one of those athletes has the same goal.
There is no prize for whose goal is to win
(08:59):
that race? Right, Like every person at the start line,
the goal is to win the race. The difference is
the system that got them there. So who's going to
have the best result?
Speaker 1 (09:09):
Right?
Speaker 3 (09:10):
So like who their training style and obviously this generics stuff,
but let's go they're training, the nutrition, their mindset, what
they fucking did is what's going to be the difference.
Because the goals are all the same, and that's the
same here. It's like, you know, our goal at the
start of the year, or let's even say it's not
a goal we're writing down. We're humans. Our goal is
(09:32):
to feel fucking great. Our goal is to enjoy life,
feel great, and to do that, exercise is a great
way to it. And even if you don't have a goal.
And that comes back to that, like, I really need
people to start rewarding or just giving themselves a little
tech if they are just being consistent, because that's not
(09:53):
a plateau because you're probably achieving stuff outside of the
gym because of exercise. So with your goal is to
you know, get a promotion at work, or to have
a b a relationship with your partner, or to you know,
enjoy time with your children. I guarantee if you're exercising
three times a week, it'll it'll help those goals.
Speaker 2 (10:14):
And I know you don't like this man, James Smith
pet actually said something really really.
Speaker 1 (10:20):
He's getting bitter. Actually, I think I'm really honest.
Speaker 2 (10:24):
He has I'm glad because he struck a chord. I
think he's in a long term relationship now a woman
mixed up. So he said something the other day and
he said, we need to stop looking at the gym
as just a place to burn calories.
Speaker 1 (10:37):
And he's like, the gym is so much more than that.
Speaker 2 (10:39):
He's like, it's a place to stay fit and healthy
for life, to strengthen our bones, to prevent injury, so
that we can just live a better life.
Speaker 1 (10:47):
And I was like, yes, that is a great intention
to set.
Speaker 2 (10:51):
It's like, I'm going to go to this workout because
it's going to stop me from getting injured so that
i can hit the dance floor next weekend with my
girlfriends or whatever it is, which I think was such
a good way to say it. But then on that
as well, I think that even if you do have
a specific goal, say it's a fat loss goal, say
you achieve that goal, that doesn't mean that you just
are going to stop going to the gym and stuff.
It's not like you said, there's not a prize. It's
(11:14):
like you're going to have to keep going and not
necessarily you know, the same way that you were going.
Speaker 1 (11:19):
But then maintenance and everything like that. It's it doesn't
ever stop.
Speaker 2 (11:22):
So I guess, thinking back to that intention or that
reason or that why it's not just to burn calories.
It's for injury prevention, it's for clear mindset, it's for
whatever it is. So then on that again, I want
to talk about fitness plateaus because I feel like, again
in that same kind of realm, I feel like you'll
hear talking people talking about this a lot, and it's
(11:44):
generally not people who are working towards specific goals. What
actually is a fitness plateau?
Speaker 3 (11:50):
A genuine plateau would be where you're not seeing any
results but you are still working, I guess. But this
comes back to the systems, and if you have the
right systems in place, you won't eve a plateau.
Speaker 1 (12:04):
It could feel like plateau.
Speaker 3 (12:06):
And if you're there on your own, And this is
why I'm big into like coaches and stuff, but it's
got to be the right one obviously, But they will
talk you through that because more often than not, you
just need to be reminded that it is working and
trust the process.
Speaker 1 (12:20):
Right.
Speaker 3 (12:20):
So let's say you know, obviously there's there's different aspects
to this, but like if it's a weight loss goal,
weight loss isn't linear, right, So even if you know so,
weight and fat loss is obviously different. So let's say
we're doing an eight week challenge, right or something. You've
got a goal you want to hit, and the first
two weeks. You are following the plan, you're doing the
(12:42):
exercise you said you were going to do with the activity,
you're following the meal plan, but your weight.
Speaker 1 (12:47):
So the first week you drop a kilo.
Speaker 3 (12:49):
The second week you haven't dropped anything, and you freak
out and you go, it's not working, and then you
want to make changes. That's where your coach can be like,
trust the process. Trust the process, and I guarantee it.
You are still losing fat. It does not come off
the scale yet. And my partner does this, Carol does
this all the fucking time. I'm like, we've been to
give seven eight years and you still come to me
(13:09):
with this bullshit about You're like, oh, well it's not working,
And I'm like you wait, us have every day for
three days. I'm like, chill the fuck out. Have you
done the right things? Yes, chill out. You're going to
have the drop. And people, I don't know if I've
spoken about it before, but they call it the flush.
And if you've ever done that, like a like weight
loss phase, you start going to the toilet heat. So
(13:30):
it'll be a night or something where you have to
get up in the night and pess and that's next day,
you'll be lighter because like you've lost the fat. It's
just in that when that happens, the scale drops. So
it's like, if you just trust the process and keep going,
that's not a plateau. You haven't plateaued. The only reason
why you actually plateau, genuinely, I would think, is that
(13:53):
your systems aren't right. So as an example with the challenge,
if you don't have a coach or somebody explaining to
you the right systems or putting those in place, you
could try and make your activity too high and your
calori is too low to start with, not sustainable. So
let's say even if you kicked it up for two weeks,
you might have great results, but you've got nowhere to
(14:13):
move because you can't drop your calories more because it's
already low. You can't up your intensity because you're a
ready fucked.
Speaker 1 (14:20):
That's when you.
Speaker 3 (14:20):
Plateau, and that's where your results stops. Okay, but if
you got those systems in place, the point is to
get you across those eight weeks, if the rest of
your life where you continually make results. So where you
head a plateau, you can drop the food or you
can increase the activity because you've set it up to
do so you'll lose it the same rate but better
(14:42):
over time.
Speaker 2 (14:43):
Okay, so it's not like that thing where because I
feel like a big like a very common misconception about plateaus.
You'll hear someone say like, for example, oh, i've been
going to forty five for six years, I've hit a plateau.
Or I've been doing reform plats for six years, I've
hit a plateau. That's not right because your body will
still be continually pushing through. You're still challenging, you're still
your coach is still all the programming, so that you're
(15:05):
not doing the same thing every day or every week.
Speaker 1 (15:08):
Is that more a mental thing?
Speaker 3 (15:09):
Is a mental plateau a halndred percent and that's most things, though,
is a mental plateau.
Speaker 1 (15:14):
And so let's say when you.
Speaker 3 (15:16):
Come to Exerisse, let's say it's e forty five, right,
you're like, I've been there for six years. Mentally, you've
probably plateaued where you're not. You can never physically plateau
with something like that because we can always get more grips,
we can always you know, make them heave your weights.
We can always increase what's happening. So physically you're not
(15:38):
going to plateau, but mentally you definitely can.
Speaker 1 (15:42):
And I think this is it.
Speaker 3 (15:45):
Systems are so important, and this, I think is going
to be my biggest kind of educational thing of twenty
twenty four as explaining to people to have the systems
and that I don't expect people that aren't me, or
aren't coaches, or aren't fitness you know, yeah, to know
how to set those systems up or do them. Let
me do it for you. I don't even need to
(16:06):
explain it to you. You don't need to know all
the back end. If you're not interested in it, just
know that when you show up, I'll have the systems
there for you so that you progress.
Speaker 1 (16:15):
But mentally is a big thing.
Speaker 3 (16:17):
And you know I speak about this to everybody, is
that I just want everybody to exercise, same as what
that James guy said, is that it benefits every aspect
of your life. I don't actually I would love you
to train with me. I would love you to enjoy
training with me. If you don't, please go find something
else because there is a type of activity or exercise
(16:40):
that everyone will love. And once you find that, then
that mental plateau, you know, goes.
Speaker 2 (16:46):
One hundred percent, and just know that every trainer and
instructor is vastly different and not everyone's going to be
your cup of tea. I know that some people wouldn't
like I love the way that you train me. That's
why I've been training with you consistently for seven years.
I know that there are some people who'd love to
train with me. I know there are some people who
fucking hate.
Speaker 1 (17:02):
To train with me.
Speaker 2 (17:03):
Like I'm a very high intensity, very high energy trainer,
and like I told you last week, when I had
to cover someone's yoga class, they probably fucking hated me
because I'm not a yoga instructor and I'm not zen.
But again, the key is finding a coach or an
instructor whose style you vibe with and who makes you
feel like the time is kind of flying. What are
(17:25):
some of the telltale signs that you're in a fitness plateau, Because,
based on what we just said about it more being mental,
I feel like it's something that you could probably liken
to like a burnout. So you feel a little bit
more irritable, you feel like just not so motivated, you
don't really want to be there.
Speaker 1 (17:41):
It's not anything like physically tangible we.
Speaker 3 (17:44):
Could also, So again it comes down to the systems
and educating people, and it's very hard to educate people
on this because either they feel guilt with taking a
break or as in guilt because they think that you know,
lad take breaks, or they're like you and I, where
you just fucking love training. But people physically actually benefit
(18:08):
from dloads. So like if you were doing a specific
let's say you're a power lift or whatever, they factor in.
Say there's a twelve week program, there's dloads, so lower
intensity weeks.
Speaker 1 (18:20):
And you might have noticed this.
Speaker 3 (18:21):
If you go away on holidays, you come back, you
actually train better. This isn't a I'm taking a week
off to eat junk food and be share and feel
guilty about yourself. It's okay to have lower intensity weeks,
and if you actually do that, you'll benefit long term.
And say with my training, if I'm sitting up a
(18:42):
program for someone, I will factor in lower intensity weeks
in the overall programming, whether you know it or not,
so that you don't get to that point. But if
you're at a point where you're like run down, feel
like shit, you're going but you're not getting out what
you know, you should and whatever it could be that
you need to deload. This isn't a get out of
jail free card where I'm like, every second week you
(19:04):
can just can do nothing. But it's okay, Like say,
out of every eight weeks it should be a lower
intensity week. You can't go one hundred percent all the
time you do that, So you progress progrease, pro grease,
slightly taper back to kind of let those adaptations go in.
Your body recovers mentally, you recover straight back in it.
Speaker 2 (19:24):
And I feel like we're too hard on ourselves with
health and fitness because in the same way that like,
I'm sorry for any bosses who are listening, but no
one on this planet can tell me they go to
their job and sit there nine to five and they
are one hundred percent productive from nine to five. You
have peaks of productivity, but we are not designed to
function at one hundred percent all day, every day in
(19:46):
all areas of our life. And like, especially for women,
our hormones EBB and flow, you're gonna when we've spoken
about that before as well, especially with regards to our periods.
So then that is a great segue into what role
does rest play in overcoming platchow because again I feel
like you know, same with burnout.
Speaker 1 (20:02):
Rest is really yep key.
Speaker 3 (20:05):
Well it physically and mentally, and you know, I know
that we go over this a lot, but the whole
double training especially and something like if forty five it's
high intensity, it's like you're you're actually doing yourself a
disservice because the whole point of high intensity training is
to be efficient.
Speaker 1 (20:22):
But so you only have to do that.
Speaker 3 (20:24):
Forty five minutes, which is actually only like twenty two
minutes of actual work actually, But to make that actually work,
you have to go hard. And basically what happens when
you exercise is that you create micro tears in your
muscles and then your body has to recover those and
it grows back stronger. Right, So that's how you get results.
(20:46):
Your body adapts and gets stronger because of that. But
if you don't rest, not only is your intensity not
enough to kind of cause those tears. When I say tears,
it sounds scary, but it's not like you wouldn't notice that,
but you're also not allowing yourself for the recovery time to
let them repear so that you come back stronger. Like
(21:09):
that is where yeah, the benefit comes from physically plateauing
or overtraining. And I know we've spoken about this in
the past, is actually fucking hard to do. It's the
same with like back in the day. I do not
hear it much anymore. But people used to go on
about starvation mode, and it was like under eating just
speled a million times, a million times, a million times over.
(21:30):
It's like, if you are eating less calories than you're burning,
you know you will lose. But this comes back to
having those systems in place. Because of I dropped to
twelve hundred calories day one of trying to lose weight,
my body just is going to metabolically adapt to that.
So I'm going to fidget lest I'm gonna move less.
(21:50):
I'm going to be you know, I'm probably gonna sit
on the couch try and get home from work rather
than running around doing the laundry or whatever.
Speaker 1 (21:56):
So I'm my output's less.
Speaker 3 (21:58):
So then when I plateau, that's why, so I'd have
to dig trees my calories again, which is like this
is too long, or up my activity, whereas if I'd
gone to eighteen hundred to start, you know, my activity
is still high. I'm still fidgiting. I'm running around, calories
are lower, I'm losing. Then I hit a little plateau.
(22:21):
I dropped to seventeen hundred, and it keeps having good
and my energy is high.
Speaker 1 (22:26):
I feel great.
Speaker 3 (22:27):
I get to where I need to and then I
go back up to maintenance. So just having the systems
in place and the same thing with physically, yeah, and.
Speaker 2 (22:35):
I feel like another Really, I might try and share
this video on the Facebook group because it was so
to see it visually, I feel like has a whole
other impact on you.
Speaker 1 (22:44):
Again.
Speaker 2 (22:45):
It was James Smith and he set up these weight
plates and there was like three yellow weight plates, one
smaller blue weight plate and one smaller red weight plate,
and he was like, this is the energy that your
body expends in a day. The smaller blue one is
the energy you expend in a workout.
Speaker 1 (23:03):
This is what you expel your body. It's actually digestive, yes,
and it's so smart.
Speaker 2 (23:08):
But people, I think we put so much emphasis on
if we do two classes, we're going to burn like
triple the amount of calories.
Speaker 1 (23:15):
But it just doesn't work like that.
Speaker 2 (23:17):
And I feel like it's just this mental mindset where
we have this obsessive, compulsive thing around health and fitness
that we don't have in other aspects of our life.
Speaker 3 (23:27):
It's also exercised versus training, where if your mindset is
I'm going in to burn calories, you know, it's not
the right will. Yeah, it's not the right kind of
thing to have because over time it's not getting you
a better result of if you were factoring in to
(23:48):
train to get better. Like, it's your total energy expenditure
throughout the day that matters, and that's the first like,
and that's why I'm always like prioritized your steps over
a workout. Like how many people have I had to
speak to when they come to me and they're like, oh,
but I can't come to the gym, so then everything's
out of things. I'm like, you're not fucking allowed my gym.
(24:09):
You are not allowed in until you're hitting six thousand
steps a day. I'm not saying you have to do
ten straight away, but if you're hitting two thousand steps
a day and you're worried about getting a workout in,
you're focusing on the wrong things, because you will achieve
more and be able to recover and not feel like shit.
You know what, I mean, but the same as I
just said, you know, by cutting your calories too much,
(24:31):
if you go too hard on your exercise, you're not
going to have anywhere to go. You shouldn't be and
people are notorious. So this if that had to take
time off. So I've just had someone come back from
like a medical thing off. They were off for six weeks, right,
and they've done really well before it. They come back
in and they're like I could tell they're really down,
Like I'm just not where I was and I really
(24:52):
want to go and go hard and I'm not. And
I said, well, I need you to do this week
is just be here four times and don't go hard.
I'm like, honestly, I don't care if you're doing body
weight stuff because by day fourteen you'll be back to
where you were in terms of your strengthen in how
you're feeling. But if you try to go hard this week,
(25:13):
you're not going to be able to sit down the
toilet and you're going to drop out and get down
on yourself and be.
Speaker 1 (25:18):
Like I'm not where I am.
Speaker 3 (25:20):
Like, just follow the plan, get back and I promise
you and a month from now you'll be We're in
a much better position than if you try to go
too hard right now, and it is hard to do that.
And that's why, say, bodybuilders always end up going loopy,
because that always chasing what they were on stage when
you look your best and it's like, how did you
(25:41):
get there though? Like it was a massive process.
Speaker 1 (25:43):
And a massive sacrifice. Yeah, yeah, you don't do it.
Speaker 3 (25:46):
But you know, here's just an example of people that
get stuck in there.
Speaker 2 (25:51):
I feel like again, just to wind it all up
and wrap it in a beautiful little bow. It's just
about creating something that feels good for you to do.
Speaker 3 (26:00):
Systems Systems twenty twenty four, Nicola Costello is going to
be talking about systems a lot.
Speaker 2 (26:06):
Okay, because me and my girlfriend's actually in our annual
girls mess like Christmas catch up. We don't set like
goals for the new year. We set words. So your
your word for twenty twenty four is systems.
Speaker 1 (26:16):
Systems.
Speaker 3 (26:16):
That's what I want to help people understand and why
we have you know, and that's also why we employ
or employee like people smarter than us to help us
with stuff, right, like to set up those systems and
help us with the systems.
Speaker 1 (26:29):
Systems are so important. Yeah. Fuck, it doesn't matter what
you want to achieve.
Speaker 3 (26:33):
If you put the systems in place and consistent, you
can literally achieve anything. And you know, I know that
my brain works a lot different to everyone else and
I have a bit of a gold complex. But I'm like,
anybody can achieve anything. I don't give a fuck what
it is. I don't give a fuck where we are.
You can achieve anything with it if you've got the systems.
Speaker 1 (26:53):
Yeah.
Speaker 2 (26:54):
Just to finish off, firstly, my word for twenty twenty
four is boundaries in case anyone was wondering. And then,
as always, what is one piece of advice you would
give to everybody listening to this podcast?
Speaker 3 (27:05):
Put systems in place and don't and stopping out on yourself.
This is always I feel it as always mine. But
I'm like two sides of fitness. I'm like number one,
I need people to start acknowledging this success when it
doesn't feel like sucists. But also like, get your fucking
systems in place. How don't want to hear bullshit? Give
them a place You're.
Speaker 1 (27:24):
Good, amen, and set boundaries. Hi, thank you so much
for listening, guys.
Speaker 2 (27:31):
I really hope you enjoyed the episode and don't forget
to help a sister out by following the podcast on Apple,
on Spotify or wherever you listen to your podcasts, rate it,
write me a review, and if you want more Finish,
we do have a private Facebook group. There is going
to be exclusive Q and A is happening with my
guests in that group. That's going to be events going
(27:52):
life for so much fun stuff happening. Just look up
fit ish in brackets on Facebook and you can be
part of the Finish online community.
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