January 15, 2025 • 30 mins
What if by simply shifting your mindset, you could unlock the path to achieving your long-term health and fitness goals? Discover how embracing self-discipline and personal responsibility can be the key to success as we kick off 2025. We take you through inspiring stories, like that of a client who shed 70 pounds by taking charge of his journey and opting for healthier habits. This episode highlights how meaningful change is often rooted in mindset adjustments and acquiring the necessary tools and skills to navigate the journey more effectively.
Overcome the hurdles of internal resistance by understanding the potency of positive feedback loops. Learn why consistently making tough choices, such as sticking to workouts or preparing nutritious meals, is essential for building momentum toward long-term success. By reframing how we perceive discomfort and negative emotions, you can develop frustration tolerance, leading to profound improvements in various life domains. We explore how embracing failure and perseverance plays a vital role in achieving goals across fitness, business, and personal growth.
Crafting clear intentions and actionable plans can transform vague resolutions into tangible results. By taking a business-like approach to personal goals, you can set clear objectives and break them into manageable milestones. Discover the benefits of reverse engineering these goals into daily, quantifiable actions, creating a roadmap for success in weight loss, financial savings, or lifestyle changes. Our discussion emphasizes planning, accountability, and the importance of intentional communication, providing you with a structured approach to increase the likelihood of reaching your desired outcomes.
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Episode Transcript
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Speaker 1 (00:00):
If you want to be right, blame your circumstances.
If you want to be better, blameyourself.
Welcome to Coach's Corner,episode 47.
I am Coach Justin Scolard and Iam Ethan Wolfe, and this is our
(00:21):
first recording of the new year, 2025.
And so what we're going to dois just take a moment to reflect
on our experiences this lastyear, working with clients, and
what we've seen work and whatwe've seen not work, as far as
just like maintaining long-termresults, which, of course, is
what everybody wants.
Nobody wants to just lose 20pounds and gain it all back, I'd
(00:43):
imagine.
And then also maybe just somesmart goal setting not the
acronym smart, but just more ofpractical, realistic, kind of
playing the long game goalsetting.
Um, again, kind of all in thisumbrella of what works, you know
, like yeah, we're in the newyear, like stop, like don't do
things that have never worked.
Let's, let's.
(01:03):
Let this be the year that westop doing things that have
never worked.
Let this be the year that westop doing things that have
never worked Right right right.
How was this year for you, man,as far as clients, and you know
what you see on the ground.
Speaker 2 (01:13):
I would say pretty good.
I mean, I had my one client, mystar guy.
He lost like 70 pounds in theyear.
Speaker 1 (01:18):
So cool.
Speaker 2 (01:18):
Yeah, and it was an interesting journey because you
know he definitely came in withsome food habits.
You know he definitely came inwith some food habits.
You know some of them.
He cut himself before he got in, like he stopped drinking soda
and that kind of stuff.
But it was really interestingbecause he dove into it
headfirst and took it seriously.
But it was a fun way to kind ofreally see just him counting
calories and doing the macros.
Speaker 1 (01:39):
Taking ownership over it?
Speaker 2 (01:40):
Yeah, taking ownership over it, making it his
identity in a way, or his newhobby.
Taking ownership over it yeah,taking ownership over it, making
it his identity in a way, orhis new hobby, and also just
getting to see him enjoy hislife and be able to, you know,
still go out or eat certainfoods that he really likes and
things of that nature, and justsee that like if somebody
applies themselves with thetools.
You know that you can make itwork and you know he lost all
that weight and is a new personand has the tool set, and you
(02:02):
know it's so crazy person andhas the tool set and you know
it's so crazy.
Speaker 1 (02:07):
I mean a quote that I just heard recently that I love
is like if you want to be right, blame your circumstances.
If you want to be better, blameyourself.
It's like taking responsibilityand it's like it's not about
your genetics, it's not aboutyour childhood, it's not about
the, the place you live in oryour partner or your work.
It's like it's you.
And if we're gonna grow andaccomplish amazing things like
(02:30):
that and truly like transformyour life, I mean, if you lose
70 pounds, you are like you area different person inside and
out 100 but that can't happen ifyou're blaming your
circumstances.
That can't happen if you're nottaking 100 responsibility for
where you are and then takingstep-by-step, day-by-day actions
towards that reality.
(02:51):
So it's just so amazing to seethat it is.
Speaker 2 (02:55):
It's really cool and I think you know there there can
be lots of obstacles, but I dothink it just comes down to
taking taking the time to tolook at what might be something
that you have to work towardsand through and whatever it is.
And then, just again, I thinkone of the biggest things is
like educate yourself, learn thetools, so that there can be the
path of least resistance.
(03:15):
Like this will always takeeffort, right, it's always going
to take some form of discipline, something that you're probably
not going to want to do.
But I think if you learn thetools and you have your little
tool belt filled with all theknowledge and knickknacks and
paddywhacks, that at least youcan then kind of maneuver your
way through in the easiest waypossible.
Speaker 1 (03:33):
Yep, exactly, it's like the learning curve might be
a little bit higher than whatyou had thought, but once you
get over that learning curve,once you just kind of like get
over that learning curve, onceyou just kind of like get past
that skill acquisition period,it's just so smooth.
Now, versus like, versusavoiding the learning curve and
just keep trying to like, go forthese, like, cut corner and get
(03:53):
fit quick schemes and just like, always feeling frustrated
because it never feels easy.
It always just feels likeyou're just, you're just failing
.
Or if you just do it the rightway, like you said, and acquire
the skill, embrace frustration,embrace the learning curve, get
over the hump and then just likeman, it's just easy, smooth
sailing path of least resistancefrom there on out.
Speaker 2 (04:15):
Yeah, 100% yeah.
It's interesting, and I thinkyou know, in a time like this,
what I would say to peopleconsidering it's new year
oftentimes where resolutions andfitness goals come into place
is that you know, you might thatthe the idea that motivation
and inspiration are great things.
They're great jump starters but, as we know, emotions wax and
wane and if we only act upon howwe feel, we probably won't
(04:38):
accomplish much.
And so something I've been kindof telling people is like look,
if you have a moment ofinspiration or motivation to
then use that and create sometype of goal, create some type
of trajectory based on thislittle gift you have, which is
great being motivated orinspired.
Yeah, it's a great thing, andthen write it out, get it set
(05:00):
and then lock down into aprojected mental framework, so
to speak, that this emotion willprobably at one point go away
and that you'd but now, at leasthopefully, that that emotional
moment created a plan andcreated a trajectory and that
you're going to have to kind ofbite the bullet to that idea of
maintaining that trajectory willtake some hard times.
(05:22):
Totally, there'll be thingsthat you aren't going to want to
do.
There are going to be momentswhere you don't want to get up
or do the this or the do thethat, whatever it might be, and
I think that, like we talkedabout thing in the previous
episode, right, that that actionbreeds emotion, or you know,
(05:43):
that kind of an idea and I thinkso that much closer to creating
that consistency and that habit.
But I think that's just onething.
You know, and even for me, kindof going in, I've got some plans
for the new year that aren'talways on all fitness related,
but some of the fitness related,and you know, I'm feeling kind
of inspired right now and I'mdoing plan and then
understanding that there aregoing to be times that I don't
(06:05):
want to do it, but I have tokind of keep my eye on the prize
and do it anyway.
And that's, I think, also whereI think also about the tools,
because it's like if you'retrying to get your finances
together, like use likequickbooks or use an app that
organizes things, like right,you know, obviously you're going
to still have to do newbehavior.
That new behavior might bescary or intimidating and you
(06:27):
might fumble, but there are.
There are just so many tools tomake so many things easier,
totally like getting an onlinecoach or at least educating
yourself about macros offyoutube or whatever it might be.
Just like educating yourselfand giving yourself the tools so
that when those hard times comearound, they can't, they can be
a little less difficult whenthey inevitably come around.
Speaker 1 (06:46):
They can be a little less difficult and less
frustrating when they inevitablycome around.
When they inevitably comearound, when motivation
inevitably wanes, yeah.
When the spark of inspirationinevitably goes away, yeah.
And you're left with just youand the same person that has
struggled with this thing for somany years.
And it's like that moment, thatintersection of like do I want
(07:08):
the instant gratification of,you know, sleeping in, of
ordering takeout, of bingewatching tv or or social media
when I should be working out, towant the instant gratification
of, of indulgence, or do I wantthe long-term satisfaction?
(07:29):
of self discipline yeah, andthere's nothing there's.
You don't need to read athousand self-help books to
figure this out.
It is.
It is the in the moment whenthat alarm goes off.
When you've scheduled a 5 pmworkout and it's 5 pm, what are
you going to do when you gogrocery shopping and you buy all
your meals and then you comehome from work and now it's time
(07:49):
to turn the oven on and cookthe damn thing that you've
prepared?
You know, are you going to dothat?
Are you going to order takeout?
So it's these moments and it'slike we got positive feedback
loops and we have negativefeedback loops.
And you know, I don't thinkthat we would ever get rid of
our negative feedback loops.
(08:09):
In other words, like our badhabits, our conditioned
responses, I don't think wecould ever get rid of them.
They're always going to like bethe shadow self of us.
But what we can do is we cankeep stacking wins and keep
creating these positive feedbackloops, meaning that you finish
a long day of work, you have a 5pm workout, you're already
(08:30):
starting the mental chatter totry to talk yourself out of it,
but you choose to do it anyway.
So you do the hard thing anyway.
So what you've just done thereis, you've created a positive
feedback loop and what ends uphappening is it's like a
flywheel, and that big flywheelgets moving and you start to
stack more and more and more ofthese positive feedback, these
wins that disproportionatelyoutweigh the negative ones.
(08:52):
The negative ones are alwaysthere, like we were talking
about on our last episode.
Like you know, negativity, justlike complacency, anger,
laziness that's easy, that's a.
That's like the lowest commondenominator of human beings.
But the hard stuff, man, thatis a daily battle.
You have to win a new each andevery day, 100 and and it's just
.
But you can get in momentum andyou keep stacking those wins
(09:15):
and that's it.
That's truly the secret.
I think to just long-termsuccess and anything.
Fitness is a microcosm for life, of course, but truly like it's
just, it's just right.
Now.
Rubber meets the road.
In this instance, what am Igonna do?
And if you can just keepchoosing the right thing and the
hard thing, your life probablylook a lot different in a year
from now yeah, absolutely, and Ithink so much of it is like
(09:37):
it's the idea of beingcomfortable, being uncomfortable
.
Speaker 2 (09:41):
So often, those moments that we don't want to do
something, we face some emotionin us, some resistance that is
uncomfortable, like the thoughtof exercising might reflect to
you that you're out of shape,you feel fat, you get winded.
It's like sometimes kind ofconfronting the behavior or
(10:01):
entering into the behavior ofsomething that you want to
change.
Oftentimes we want to changenegative things about us or
things we don't see as well.
And so if we're overweight andall of a sudden we start to do
the workout journey and it feelsforeign to us, that might bring
up a huge mirror of all ourinsecurities and our
self-consciousness.
Speaker 1 (10:15):
So often regardless.
Speaker 2 (10:16):
It's an example that there's all these negative
emotions that are kind of behindthe starting of a behavior,
like I know.
For me when I'm fresh and evenif it's something I've thought
about for a long time and Istart to do it, it's like
because things haven't changedyet.
It often puts the mirror up tome and I don't like the mirror
and that often is something thatI'll be like.
(10:37):
Well, I now want to avoid thatmirror and so if I don't work
out, if I go watch TV instead orget on social media or do
whatever, don't cook my own foodand just I'll do it tomorrow,
whatever.
So I think it's just like kindof understanding that sometimes
we just kind of have to be withour emotions, right, like they
talk about processing emotionsas having to feel them versus
avoid them, yep, and so it'salmost like, just like having,
(11:00):
like it's almost like you canput up like a little force field
around yourself that can helpif you know that that's going to
come and that when you feelthat you just have to be present
with it and it's going to beuncomfortable probably, but that
if you can just be with thatemotion and just feel it and
just let it be, and then stillmove forward anyway with it,
(11:20):
that you kind of have to getthrough that little baptism by
fire, especially, I think, whenyou start something new or start
something fresh and startsomething against to work on a
part of yourself that you wantto improve, meaning you probably
see it as something that couldbe better.
But, like Justin was just saying, as you do that and you wade
through those potentiallynegative emotions and do the
thing anyway, you'll start toget momentum, you'll start to
(11:42):
lose a little weight, you'llstart to save a little money,
you'll start to have a betterrelationship, You'll start to
just feel better, whatever it is.
And then, all of a sudden, theefforts will start to have some
reward behind them.
But I think it's just like alittle shout out, that like it's
going to be the hardest in thebeginning, and if you can
recognize that when you confrontthat hardness, you can at least
know what's going on, versusjust being like, oh, I'm
(12:03):
overwhelmed and fumbling tonever really start and get the
consistency, to get the momentum, to get the benefits and it's
like reframing.
Speaker 1 (12:12):
Reframing.
This is like like what if?
What if you embracedfrustration, like I think that,
like this is a concept that I amreally hot on lately is like it
is a.
The game we are playing isfrustration, tolerance.
Can you tolerate beingfrustrated, right?
Or or can you not?
(12:33):
Because if you can't toleratefrustration, frustration is is
just another way of saying, likebasically accomplishing
something, learning a new skill,like achieving something great
for yourself, like that is.
There's like there is a rite ofpassage that you must go through
to earn it, because everybodywants to get fit, nobody wants
to get fit slow, nobody wants toget rich slow.
(12:54):
But the one thing that mostpeople who have done both those
things have in common is it tookfucking time, yeah, and you
have to learn how to do it andgo through frustrations and you
just kind of kind of fail faster.
It's almost like, uh, it'salmost like you just have to get
through, you have, you have totest more things so that way you
can fail faster.
(13:15):
So then you can eventuallyarrive on the on the correct
solution.
Right, this is in business,this is in in fitness.
It's like.
It's like if you only take oneshot a year and you fail, how
many decades is it before youmight hit a winner?
Right versus like okay, youknow what?
Like, let's just keep trying.
Like turns out.
(13:35):
I don't like pilates turns out.
You know I don't Like turns out.
I don't like Pilates Turns out.
You know I don't like ketoTurns out.
I don't like this.
These didn't work.
But then you finally throughthat kind of stumble upon now
you know you don't want.
Now it's like okay, I got it.
So it's like giving yourselfpermission to feel frustrated
and understanding thatfrustration is part of the
process, is part of acquiring alifetime skill that's going to
(13:58):
benefit you forever, and whenyou learn how to work for it and
you learn how to tolerate thatfrustration, you teach yourself
how to keep it.
But one thing you're sayingabout emotions is like you know,
emotions are fleeting and likewhen you look at it like the
10-minute trick, right when it'slike okay, I'm not saying I'm
(14:19):
not going to order takeout, I'mjust going to do it in 10
minutes.
It's like all you're doing isessentially creating a little
space between stimulus andresponse.
That little tickle I want tobuy this thing so bad, I want to
order this takeout so bad, or,you know, name your thing and
you're just like all right,right, I'm not telling myself,
no, I'm just saying that I'mgonna do it in 10 minutes.
(14:41):
Let me walk away.
Yeah, let me just go like usethe bathroom, get a glass of
water, just like chill for asecond, and then I'm gonna do it
when I come back, because thatdesire, that emotion at that
point is probably fleeted.
Your better sense might come inand you might go.
Speaker 2 (14:56):
nah, it's all good, I'll just I don't need to buy
this pair of shoes.
Yeah, exactly, I already havethis.
Yeah, how many more?
How?
Speaker 1 (15:01):
many more pairs of white nikes do I need?
Yeah?
I'll need another sun hat.
I already have a sun hat, yeah,so, so you know, it's just like
these little, it's like this is, I think you know, the ancient
philosophy of just knowingthyself.
I don't know, uh, who said that, if it was aristotle, or you
know one of these guys, but uhyou know, it's just like know
(15:23):
thyself.
And it's like I know that I I'mI get very excited, I want
(15:46):
things.
Yesterday and because I know myown propensities, I then can now
develop sort of.
Because I know my ownpropensities, I then can now
develop sort of tricks and hacksto like purposefully either
stall myself from making adecision.
That you know.
When you're not attached tosomething, you're just thinking
clearly, you know you need tostay in this lane, but then you
get in the weeds of it and allthese great, shiny objects pop
up at you and all these optionsand you kind of lose yourself a
(16:08):
little bit.
But the rules you set foryourself.
When you're up here with aclear mind and detached, it's
like you need to create littletricks and hacks for yourself to
trick yourself into eithergetting your butt into the gym
and working out or, you know,pausing on making an impulsive
decision or whatever.
So when you're in the weeds andyou're actually on the the the
battleground, you can, you canyou have a strategy to kind of
(16:30):
keep yourself in parameters soyou don't just fly off to Pluto
and regret your decisions.
Speaker 2 (16:35):
Yeah, 100%.
Yeah, I mean it's like theytalk about it.
Yeah, it's like they always say, like you have to create your
plan when you're not in thestate of being you're trying to
fight.
Yeah, Right.
Speaker 1 (16:45):
So it's like, if you have an anger, much more concise
way of putting it.
Speaker 2 (16:56):
Yeah, but it's like if you have like, you actually
start to get like higher heartrate, your palms sweat Cause
they say if you have like ananger component, they like.
Once you, once you becomephysiological, it's very hard to
turn the process flooded asyeah.
Yeah, it gets all crazy, and soyou know there's like these
strategies of like okay, of likeokay.
(17:17):
You need to learn like on ascale of one to ten, when, what
number is you that you getphysical, physically activated,
your?
nervous system starts to go thehormones might be a two, might
be a nine for you, but it's likeyou have to like learn where
that is and name that foryourself and then from there
it's like to create strategies,almost like a, an alarm system
in your house where you're likeI realize I'm approaching a four
.
If I I hit four, I'm going togo to that place.
It's not going to be good.
(17:38):
I don't want to do that.
I've now created strategiesself-talk, breathing, taking a
walk and doing all these things.
But all these strategies andplans, they say that you have to
do it in a clear mind.
You have to create theframework when you're not in
that place so that you have thetools ready.
And if you're always try tokind of create change, I think,
out of the place.
That doesn't serve you, it'sgoing to be much harder.
(18:01):
You're always going to feeldefeated immediately and that
kind of thing.
And so I think it's always thesame way.
It's like, whatever your goalis, you have to kind of find a
moment when you're kind ofcentered, when you're feeling
good, take a bath, get calm, dowhatever and then I think kind
(18:22):
of start to look at yourtrajectories, look at your plans
, look at how you're going tolose weight kind of create the
plans for yourself when you'renot caught in the emotions like
you might be like, oh, I feelterrible about myself, I'm so
fat, I'm overweight and thennext thing you know you do a
detox or something, yeah, orjust yeah, or like the idea of
starting.
It's kind of like, I think, whatI was saying before.
It's like the idea of startingto change and to do something
different when you're in the themud pits just feels like well,
(18:42):
what's the point?
Speaker 1 (18:43):
no, the first step is to get out of the mud pits.
You gotta get, yeah.
You gotta mess it.
Speaker 2 (18:46):
It could be hard, yeah it's like so often, just
like taking a walk and do it,but it is an interesting thing
of just like framing, framingyour, your future path in a
place where you're not caught upin your thinking clearly a
little bit, I think is veryhelpful.
Speaker 1 (19:00):
And then, like you know, basically don't go grocery
shopping when you're hungry,exactly.
Speaker 2 (19:05):
That's 100%, you know .
Speaker 1 (19:07):
That's it essentially right.
It's like you know plan foryourself.
You know before it's urgent,yeah, before it's like super
high stakes is when you want tomake these plans.
That's the truth but yeah, andso you know, just going to like,
okay, what do we do then?
Yeah, I'll be lying if I'd saidthat like I don't look at new
(19:28):
years we've talked about.
This is like an opportunity tosort of at least set some
intentions.
You know, like I'm not a biglike resolutioner, I'm not going
to resolve to like do anythingbecause I feel like this is a
iterative process that happensover the course of your lifetime
and one day doesn't necessarilychange much emotionally,
energetically, symbolically.
(19:49):
But I think that you cancertainly set intentions.
So you know, I own my ownbusiness, I have a staff, we
have there's payroll, there'smarketing, there's all kinds of
stuff.
And what's interesting is likeyou can take all these sort of
like common things, concepts andyou just reframe it from like a
(20:11):
business lens and it's likelike you wouldn't exactly think
of, like a stuffy corporate CEOor executive, like vision
boarding or, like you know,setting their goals and
intentions.
But they, but that's, that'show business goes right.
It's like you have, you have,okay, what's our quarterly
target?
What's our, what's our annualtarget?
(20:31):
What's our, what's our annualtarget?
How do you break that down intoa monthly milestone, weekly?
And now, how do we who's who'sresponsible for what, and then
you delegate and that's how agood business would run.
And I think that like it's notdifferent necessarily from like
a personal level of just like,of like we don't have to resolve
to be different, but we canabsolutely set intentions of
(20:53):
like hey, how do you want thefirst quarter of this year to go
for you?
Fitness, finance, relationship,career, whatever, pick your two
to four categories and it'slike what is your intention over
the next few months and thenover the next year?
And then it's like okay, nowwhat does that look like?
Extrapolate that down to likeweekly milestones.
(21:13):
So if there's 12 weeks in thisquarter, how will you know that
you're on track?
How do we measure success?
Is there a milestone?
Weight loss is easy.
Let's say you want to lose 20pounds over the next 13 weeks
Totally doable.
You're looking at about one anda half pounds a week.
So that would be the weeklytarget to know that you're on
(21:34):
track for that quarterly goal.
Yeah, okay.
Well, how do we lose one and ahalf pounds a week?
You need to be at about a 708calorie deficit per day.
Yeah, okay.
So then we figure out what mybody, what's my maintenance
calories minus 700 from thatnumber hit my step goal.
Um, work out a few times a weekin the gym with some weights,
don't overthink it.
Rinse and repeat, rinse andrepeat.
(21:55):
But that's the objective and Ithink that like that, that sort
of like just intention andprocess orientation, of like,
okay, this is my process, nowit's.
It's much more just like clearline, straightforward, very
actionable, very, veryquantifiable, versus like I'm
(22:16):
just gonna resolve to be allthese crazy things that like I
think.
I think they call it failure.
Friday, the second friday ofjanuary, most people have quit
their, their resolutions.
But if you have this strategy,you're like, oh, this is what I
do.
I can just reverse engineer mygoal, yeah, and then just to
boil it down to, like my, my twoto three daily objectives and
(22:38):
then, just like, now, there yougo, there's your roadmap, that's
how you set really strongintentions and reverse it,
reverse engineer it down to adaily, step-by-step process.
Speaker 2 (22:49):
For sure, and I think you know it's fundamentally.
It's like, as I'm listening tothis, I'm just, you know, so I'm
just reflecting on theimportance of a plan, like
you're talking about just havinga plan, and and because without
the roadmap, without the plan,you're the odds that you're just
going to be floating along, youknow.
So it's like, oh, you have aresolution to lose weight, or
you know, to stop drinking, orsomething right, and it's just
like, okay, you stay that.
(23:10):
And then, like, tomorrow comes,and then what, like what, what,
what, what is the plan?
Well, how is it going to bedifferent?
You know, what are you going todo differently?
Are you going to get rid of allthe alcohol in your house?
Are you going to tell yourfriends and your, your partners?
Like we're not going to bedrinking for maybe a month,
three months for and for anindefinite period of time.
(23:30):
So I just want you to know that.
So if we go out, I'll still goout with you.
I'll get a soda, but just keepthat in mind.
Speaker 1 (23:35):
No peer pressure, yeah no peer pressure.
Speaker 2 (23:37):
What is the strategy?
Because I think if you just say, hey, I'm going to lose weight
and start exercising, okay, cool, if you get a gym, exactly so.
Then what's the plan?
(23:58):
It's like okay, well, at leastI want to go these days.
A step in the plan.
Okay, I'm going to just go dothe treadmill.
Fine, a plan, something, butjust some type of intent,
something you can aim towards,that you can kind of check it
off the list if you've done itor not.
Yeah, and it's like you said.
It's like you go look a littlefarther out, reverse engineer it
and then you at least know ifyou're hitting your mark and if
you can just do thatconsistently like the results
will come.
You know, if you're looking tosave more money for a trip or to
(24:20):
go to some wedding in somecrazy part of the world, in the
East somewhere, or something,you know you're going to have to
create some type of a plan.
Speaker 1 (24:28):
If you you say you want to save money, that's fine.
Speaker 2 (24:30):
But no, now you need to look at you, how much money
you made in a week, and you, howmuch can you spare?
Speaker 1 (24:34):
and all this you know , so it's just interesting
because I think the plan issuper important he's, he's.
we have our wedding in sri lankain three weeks.
In case you're wondering, I'mdragging him along.
Um, but um, yeah, and and Ithink too, like, measuring
measure success on, did you inthe beginning?
(24:55):
Success can be a binary, yes orno.
It doesn't need to be like whatyou necessarily did.
Like you said, okay, I'm goingto work out, eat better this
year Cool, that's a pipe dream.
Now the plan is I'm going to goto the gym every morning at 7
am, monday, wednesdays andFridays Cool.
Now we got a little bit of astrategy and I I think that,
(25:15):
like, in that scenario, if youare like a super noob or you've
just been off your game for aminute, like don't measure
success on.
Like what you like, what youthink you should be doing at
that time oh, it was so busy, Iwasn't planning for that, for
how busy it was so busy.
I wasn't planning for that, forhow busy it was.
So I just ended up, you know,doing some pushups and walking
the treadmill Great, that's awin.
(25:37):
Like, yes, there's an infiniteamount of things you could have
done, you're right, but the factthat you got your ass out of
bed and you got to the gymbefore work and you just did it.
Even if you just walked a fewmiles and did 30 pushups like
miles and did 30 push-ups, likethat's something, you went from
zero to one for sure, which isoften the hardest step.
And so I think, just measuringsuccess on, did you?
Did you actually show up thetime that you've allocated for
(25:59):
the thing that you say that youwant to do yes or no?
And if you can say yes, I'm, Iwould be stoked if I was your
coach and you and you actuallyjust did that, like that's all
good, you know it doesn't need,because, because now we can get
better in time.
Now you're going to get morecomfortable.
Now it's 50 pushups, and it's50 pushups, 50 squats, and it's
some dumbbell work, and thenit's you're using some machines
and now you've got push pull legday and then you're throwing
(26:21):
some and all of a sudden, threemonths later, you've got a full
ass progressive routine seeingsome good results, right?
Speaker 2 (26:28):
So it's like measuring success on.
Speaker 1 (26:29):
Did you just show up at the time.
You said you would and uh, anddo your best.
And if you can just say yes,that's a huge win, a hundred
percent.
Speaker 2 (26:36):
You know cause it really does.
The consistency thing is thehardest thing and the most
important thing.
You know it's just to to keepit up and to show up all the
time over and over again.
Is is can definitely bechallenging, and so I think you
know that's kind of what I wassaying about.
The path of least resistance is, I think when you have the
tools, you can maneuver throughthe winding road a little bit
(26:58):
easier, right?
So if you're looking to loseweight and you have an
understanding of macros orportions, you understand you can
eat a fistful of rice but notmore.
Whatever it is, you have sometools that can make things a
little bit easier to beconsistent, because without the
consistency nothing will come.
Speaker 1 (27:15):
And even if it's like a low level.
Speaker 2 (27:17):
like you said, if you had a whole leg day workout
plan and every machine was takenand it was a mess in there and
you just walked and did pushupslike that's still a win and
that's still somethingconsistent, and so just those
lowest barriers of entry a lotof the time over and over again,
again will climb you up thestairs 100% and I think too,
also having contingency plans.
Speaker 1 (27:37):
So let's say, the goal is to give up drinking or
to give up ordering takeout orto get to the gym a few days a
week.
Get to the gym a few days aweek.
Think of, think of like acouple of if then scenarios, so
that you can be prepared forwhen you might run into a
(27:59):
situation where you kind of feelpressured or out of out of
sorts a little bit.
But you've already thoughtthrough that.
So if the gym is packed,there's no machines available,
then I'll do this almost likeplan a, plan b.
Plan a is maybe like a full legday.
Yeah, okay, every squat, rackand dumbbell and press and leg
press machine was taken.
So plan b is I'm just gonna dolike you know, lunges,
(28:20):
bodyweight squats and inclinewalk.
If then scenario okay, my, so,uh, you know I'm gonna, I want
to, you know, give up drinkingfor a few months, great.
But you know, all my friendsdrink, drink and they want to go
out.
So it's like okay A.
I think you had a good point ofexternalizing it.
In that case.
I think, with food and alcoholespecially, don't internalize
(28:42):
your goals.
Externalize there'saccountability.
Get it out of your mouth.
If you're just thinking in yourhead, I'm not going to drink,
and then your friend calls youlike oh dude, I'm moving next
week.
Man, I'm gonna miss you.
Let's get a drink.
And you're like, well, none thewiser, yeah, exactly fine, yeah
, but if you're, but if you kindof like make it known and like
tell your friends and tell yoursignificant others that like,
(29:03):
hey, I'm just taking a couplemonths off, I'm drinking.
So if you, you know, or youknow eating out, so if you guys
want to hang, I'm totally down,but just so you know eating out.
So if you guys want to hang,I'm totally down, but just so
you know this is what I'm doing,because I want to make
different decisions.
Yeah, it just it puts you.
It puts, brings all the powerback to you.
You externalize it.
There's like there's a groupaccountability.
Now no one's going to like peerpressure you or be caught off
(29:23):
guard because you're differentnow.
So there's a lot of power inthat.
But I think too, just like acouple of a b scenarios, like,
okay, if I find myself in thisscenario, then I'm gonna do this
plan a, plan b really set youup for the long haul, so you're
not finding yourself in asituation where you're like, oh,
didn't think about this one,right crap yeah, like left on
(29:44):
left in the field, it's like oh,yeah, yeah so there you guys go
.
I think that's uh episode 47, 47I believe.
Almost big 50 almost finished afull year of these podcasts,
just about minus a couple weekspretty cool very cool.
Um and uh, I think we've kindof found our voice, our groove a
little bit, at least for now.
(30:05):
I'm sure we'll look back in theyear and be like oh, we thought
we had it figured out, yeah, butuh yeah it feels good, it feels
like we've, we've, we'restumbling upon sort of a cool
thing here at this coach'scorner podcast, and I'm really
excited for this next new year.
Yep and uh, we'll check you allnext week.
Peace out, bye.
If you want to be right, blame your circumstances.
If you want to be better, blameyourself.
Welcome to Coach's Corner,episode 47.
I am Coach Justin Scolard and Iam Ethan Wolfe, and this is our
(00:21):
first recording of the new year, 2025.
And so what we're going to dois just take a moment to reflect
on our experiences this lastyear, working with clients, and
what we've seen work and whatwe've seen not work, as far as
just like maintaining long-termresults, which, of course, is
what everybody wants.
Nobody wants to just lose 20pounds and gain it all back, I'd
(00:43):
imagine.
And then also maybe just somesmart goal setting not the
acronym smart, but just more ofpractical, realistic, kind of
playing the long game goalsetting.
Um, again, kind of all in thisumbrella of what works, you know
, like yeah, we're in the newyear, like stop, like don't do
things that have never worked.
Let's, let's.
(01:03):
Let this be the year that westop doing things that have
never worked.
Let this be the year that westop doing things that have
never worked Right right right.
How was this year for you, man,as far as clients, and you know
what you see on the ground.
Speaker 2 (01:13):
I would say pretty good.
I mean, I had my one client, mystar guy.
He lost like 70 pounds in theyear.
Speaker 1 (01:18):
So cool.
Speaker 2 (01:18):
Yeah, and it was an interesting journey because you
know he definitely came in withsome food habits.
You know he definitely came inwith some food habits.
You know some of them.
He cut himself before he got in, like he stopped drinking soda
and that kind of stuff.
But it was really interestingbecause he dove into it
headfirst and took it seriously.
But it was a fun way to kind ofreally see just him counting
calories and doing the macros.
Speaker 1 (01:39):
Taking ownership over it?
Speaker 2 (01:40):
Yeah, taking ownership over it, making it his
identity in a way, or his newhobby.
Taking ownership over it yeah,taking ownership over it, making
it his identity in a way, orhis new hobby, and also just
getting to see him enjoy hislife and be able to, you know,
still go out or eat certainfoods that he really likes and
things of that nature, and justsee that like if somebody
applies themselves with thetools.
You know that you can make itwork and you know he lost all
that weight and is a new personand has the tool set, and you
(02:02):
know it's so crazy person andhas the tool set and you know
it's so crazy.
Speaker 1 (02:07):
I mean a quote that I just heard recently that I love
is like if you want to be right, blame your circumstances.
If you want to be better, blameyourself.
It's like taking responsibilityand it's like it's not about
your genetics, it's not aboutyour childhood, it's not about
the, the place you live in oryour partner or your work.
It's like it's you.
And if we're gonna grow andaccomplish amazing things like
(02:30):
that and truly like transformyour life, I mean, if you lose
70 pounds, you are like you area different person inside and
out 100 but that can't happen ifyou're blaming your
circumstances.
That can't happen if you're nottaking 100 responsibility for
where you are and then takingstep-by-step, day-by-day actions
towards that reality.
(02:51):
So it's just so amazing to seethat it is.
Speaker 2 (02:55):
It's really cool and I think you know there there can
be lots of obstacles, but I dothink it just comes down to
taking taking the time to tolook at what might be something
that you have to work towardsand through and whatever it is.
And then, just again, I thinkone of the biggest things is
like educate yourself, learn thetools, so that there can be the
path of least resistance.
(03:15):
Like this will always takeeffort, right, it's always going
to take some form of discipline, something that you're probably
not going to want to do.
But I think if you learn thetools and you have your little
tool belt filled with all theknowledge and knickknacks and
paddywhacks, that at least youcan then kind of maneuver your
way through in the easiest waypossible.
Speaker 1 (03:33):
Yep, exactly, it's like the learning curve might be
a little bit higher than whatyou had thought, but once you
get over that learning curve,once you just kind of like get
over that learning curve, onceyou just kind of like get past
that skill acquisition period,it's just so smooth.
Now, versus like, versusavoiding the learning curve and
just keep trying to like, go forthese, like, cut corner and get
(03:53):
fit quick schemes and just like, always feeling frustrated
because it never feels easy.
It always just feels likeyou're just, you're just failing
.
Or if you just do it the rightway, like you said, and acquire
the skill, embrace frustration,embrace the learning curve, get
over the hump and then just likeman, it's just easy, smooth
sailing path of least resistancefrom there on out.
Speaker 2 (04:15):
Yeah, 100% yeah.
It's interesting, and I thinkyou know, in a time like this,
what I would say to peopleconsidering it's new year
oftentimes where resolutions andfitness goals come into place
is that you know, you might thatthe the idea that motivation
and inspiration are great things.
They're great jump starters but, as we know, emotions wax and
wane and if we only act upon howwe feel, we probably won't
(04:38):
accomplish much.
And so something I've been kindof telling people is like look,
if you have a moment ofinspiration or motivation to
then use that and create sometype of goal, create some type
of trajectory based on thislittle gift you have, which is
great being motivated orinspired.
Yeah, it's a great thing, andthen write it out, get it set
(05:00):
and then lock down into aprojected mental framework, so
to speak, that this emotion willprobably at one point go away
and that you'd but now, at leasthopefully, that that emotional
moment created a plan andcreated a trajectory and that
you're going to have to kind ofbite the bullet to that idea of
maintaining that trajectory willtake some hard times.
(05:22):
Totally, there'll be thingsthat you aren't going to want to
do.
There are going to be momentswhere you don't want to get up
or do the this or the do thethat, whatever it might be, and
I think that, like we talkedabout thing in the previous
episode, right, that that actionbreeds emotion, or you know,
(05:43):
that kind of an idea and I thinkso that much closer to creating
that consistency and that habit.
But I think that's just onething.
You know, and even for me, kindof going in, I've got some plans
for the new year that aren'talways on all fitness related,
but some of the fitness related,and you know, I'm feeling kind
of inspired right now and I'mdoing plan and then
understanding that there aregoing to be times that I don't
(06:05):
want to do it, but I have tokind of keep my eye on the prize
and do it anyway.
And that's, I think, also whereI think also about the tools,
because it's like if you'retrying to get your finances
together, like use likequickbooks or use an app that
organizes things, like right,you know, obviously you're going
to still have to do newbehavior.
That new behavior might bescary or intimidating and you
(06:27):
might fumble, but there are.
There are just so many tools tomake so many things easier,
totally like getting an onlinecoach or at least educating
yourself about macros offyoutube or whatever it might be.
Just like educating yourselfand giving yourself the tools so
that when those hard times comearound, they can't, they can be
a little less difficult whenthey inevitably come around.
Speaker 1 (06:46):
They can be a little less difficult and less
frustrating when they inevitablycome around.
When they inevitably comearound, when motivation
inevitably wanes, yeah.
When the spark of inspirationinevitably goes away, yeah.
And you're left with just youand the same person that has
struggled with this thing for somany years.
And it's like that moment, thatintersection of like do I want
(07:08):
the instant gratification of,you know, sleeping in, of
ordering takeout, of bingewatching tv or or social media
when I should be working out, towant the instant gratification
of, of indulgence, or do I wantthe long-term satisfaction?
(07:29):
of self discipline yeah, andthere's nothing there's.
You don't need to read athousand self-help books to
figure this out.
It is.
It is the in the moment whenthat alarm goes off.
When you've scheduled a 5 pmworkout and it's 5 pm, what are
you going to do when you gogrocery shopping and you buy all
your meals and then you comehome from work and now it's time
(07:49):
to turn the oven on and cookthe damn thing that you've
prepared?
You know, are you going to dothat?
Are you going to order takeout?
So it's these moments and it'slike we got positive feedback
loops and we have negativefeedback loops.
And you know, I don't thinkthat we would ever get rid of
our negative feedback loops.
(08:09):
In other words, like our badhabits, our conditioned
responses, I don't think wecould ever get rid of them.
They're always going to like bethe shadow self of us.
But what we can do is we cankeep stacking wins and keep
creating these positive feedbackloops, meaning that you finish
a long day of work, you have a 5pm workout, you're already
(08:30):
starting the mental chatter totry to talk yourself out of it,
but you choose to do it anyway.
So you do the hard thing anyway.
So what you've just done thereis, you've created a positive
feedback loop and what ends uphappening is it's like a
flywheel, and that big flywheelgets moving and you start to
stack more and more and more ofthese positive feedback, these
wins that disproportionatelyoutweigh the negative ones.
(08:52):
The negative ones are alwaysthere, like we were talking
about on our last episode.
Like you know, negativity, justlike complacency, anger,
laziness that's easy, that's a.
That's like the lowest commondenominator of human beings.
But the hard stuff, man, thatis a daily battle.
You have to win a new each andevery day, 100 and and it's just
.
But you can get in momentum andyou keep stacking those wins
(09:15):
and that's it.
That's truly the secret.
I think to just long-termsuccess and anything.
Fitness is a microcosm for life, of course, but truly like it's
just, it's just right.
Now.
Rubber meets the road.
In this instance, what am Igonna do?
And if you can just keepchoosing the right thing and the
hard thing, your life probablylook a lot different in a year
from now yeah, absolutely, and Ithink so much of it is like
(09:37):
it's the idea of beingcomfortable, being uncomfortable
.
Speaker 2 (09:41):
So often, those moments that we don't want to do
something, we face some emotionin us, some resistance that is
uncomfortable, like the thoughtof exercising might reflect to
you that you're out of shape,you feel fat, you get winded.
It's like sometimes kind ofconfronting the behavior or
(10:01):
entering into the behavior ofsomething that you want to
change.
Oftentimes we want to changenegative things about us or
things we don't see as well.
And so if we're overweight andall of a sudden we start to do
the workout journey and it feelsforeign to us, that might bring
up a huge mirror of all ourinsecurities and our
self-consciousness.
Speaker 1 (10:15):
So often regardless.
Speaker 2 (10:16):
It's an example that there's all these negative
emotions that are kind of behindthe starting of a behavior,
like I know.
For me when I'm fresh and evenif it's something I've thought
about for a long time and Istart to do it, it's like
because things haven't changedyet.
It often puts the mirror up tome and I don't like the mirror
and that often is something thatI'll be like.
(10:37):
Well, I now want to avoid thatmirror and so if I don't work
out, if I go watch TV instead orget on social media or do
whatever, don't cook my own foodand just I'll do it tomorrow,
whatever.
So I think it's just like kindof understanding that sometimes
we just kind of have to be withour emotions, right, like they
talk about processing emotionsas having to feel them versus
avoid them, yep, and so it'salmost like, just like having,
(11:00):
like it's almost like you canput up like a little force field
around yourself that can helpif you know that that's going to
come and that when you feelthat you just have to be present
with it and it's going to beuncomfortable probably, but that
if you can just be with thatemotion and just feel it and
just let it be, and then stillmove forward anyway with it,
(11:20):
that you kind of have to getthrough that little baptism by
fire, especially, I think, whenyou start something new or start
something fresh and startsomething against to work on a
part of yourself that you wantto improve, meaning you probably
see it as something that couldbe better.
But, like Justin was just saying, as you do that and you wade
through those potentiallynegative emotions and do the
thing anyway, you'll start toget momentum, you'll start to
(11:42):
lose a little weight, you'llstart to save a little money,
you'll start to have a betterrelationship, You'll start to
just feel better, whatever it is.
And then, all of a sudden, theefforts will start to have some
reward behind them.
But I think it's just like alittle shout out, that like it's
going to be the hardest in thebeginning, and if you can
recognize that when you confrontthat hardness, you can at least
know what's going on, versusjust being like, oh, I'm
(12:03):
overwhelmed and fumbling tonever really start and get the
consistency, to get the momentum, to get the benefits and it's
like reframing.
Speaker 1 (12:12):
Reframing.
This is like like what if?
What if you embracedfrustration, like I think that,
like this is a concept that I amreally hot on lately is like it
is a.
The game we are playing isfrustration, tolerance.
Can you tolerate beingfrustrated, right?
Or or can you not?
(12:33):
Because if you can't toleratefrustration, frustration is is
just another way of saying, likebasically accomplishing
something, learning a new skill,like achieving something great
for yourself, like that is.
There's like there is a rite ofpassage that you must go through
to earn it, because everybodywants to get fit, nobody wants
to get fit slow, nobody wants toget rich slow.
(12:54):
But the one thing that mostpeople who have done both those
things have in common is it tookfucking time, yeah, and you
have to learn how to do it andgo through frustrations and you
just kind of kind of fail faster.
It's almost like, uh, it'salmost like you just have to get
through, you have, you have totest more things so that way you
can fail faster.
(13:15):
So then you can eventuallyarrive on the on the correct
solution.
Right, this is in business,this is in in fitness.
It's like.
It's like if you only take oneshot a year and you fail, how
many decades is it before youmight hit a winner?
Right versus like okay, youknow what?
Like, let's just keep trying.
Like turns out.
(13:35):
I don't like pilates turns out.
You know I don't Like turns out.
I don't like Pilates Turns out.
You know I don't like ketoTurns out.
I don't like this.
These didn't work.
But then you finally throughthat kind of stumble upon now
you know you don't want.
Now it's like okay, I got it.
So it's like giving yourselfpermission to feel frustrated
and understanding thatfrustration is part of the
process, is part of acquiring alifetime skill that's going to
(13:58):
benefit you forever, and whenyou learn how to work for it and
you learn how to tolerate thatfrustration, you teach yourself
how to keep it.
But one thing you're sayingabout emotions is like you know,
emotions are fleeting and likewhen you look at it like the
10-minute trick, right when it'slike okay, I'm not saying I'm
(14:19):
not going to order takeout, I'mjust going to do it in 10
minutes.
It's like all you're doing isessentially creating a little
space between stimulus andresponse.
That little tickle I want tobuy this thing so bad, I want to
order this takeout so bad, or,you know, name your thing and
you're just like all right,right, I'm not telling myself,
no, I'm just saying that I'mgonna do it in 10 minutes.
(14:41):
Let me walk away.
Yeah, let me just go like usethe bathroom, get a glass of
water, just like chill for asecond, and then I'm gonna do it
when I come back, because thatdesire, that emotion at that
point is probably fleeted.
Your better sense might come inand you might go.
Speaker 2 (14:56):
nah, it's all good, I'll just I don't need to buy
this pair of shoes.
Yeah, exactly, I already havethis.
Yeah, how many more?
How?
Speaker 1 (15:01):
many more pairs of white nikes do I need?
Yeah?
I'll need another sun hat.
I already have a sun hat, yeah,so, so you know, it's just like
these little, it's like this is, I think you know, the ancient
philosophy of just knowingthyself.
I don't know, uh, who said that, if it was aristotle, or you
know one of these guys, but uhyou know, it's just like know
(15:23):
thyself.
And it's like I know that I I'mI get very excited, I want
(15:46):
things.
Yesterday and because I know myown propensities, I then can now
develop sort of.
Because I know my ownpropensities, I then can now
develop sort of tricks and hacksto like purposefully either
stall myself from making adecision.
That you know.
When you're not attached tosomething, you're just thinking
clearly, you know you need tostay in this lane, but then you
get in the weeds of it and allthese great, shiny objects pop
up at you and all these optionsand you kind of lose yourself a
(16:08):
little bit.
But the rules you set foryourself.
When you're up here with aclear mind and detached, it's
like you need to create littletricks and hacks for yourself to
trick yourself into eithergetting your butt into the gym
and working out or, you know,pausing on making an impulsive
decision or whatever.
So when you're in the weeds andyou're actually on the the the
battleground, you can, you canyou have a strategy to kind of
(16:30):
keep yourself in parameters soyou don't just fly off to Pluto
and regret your decisions.
Speaker 2 (16:35):
Yeah, 100%.
Yeah, I mean it's like theytalk about it.
Yeah, it's like they always say, like you have to create your
plan when you're not in thestate of being you're trying to
fight.
Yeah, Right.
Speaker 1 (16:45):
So it's like, if you have an anger, much more concise
way of putting it.
Speaker 2 (16:56):
Yeah, but it's like if you have like, you actually
start to get like higher heartrate, your palms sweat Cause
they say if you have like ananger component, they like.
Once you, once you becomephysiological, it's very hard to
turn the process flooded asyeah.
Yeah, it gets all crazy, and soyou know there's like these
strategies of like okay, of likeokay.
(17:17):
You need to learn like on ascale of one to ten, when, what
number is you that you getphysical, physically activated,
your?
nervous system starts to go thehormones might be a two, might
be a nine for you, but it's likeyou have to like learn where
that is and name that foryourself and then from there
it's like to create strategies,almost like a, an alarm system
in your house where you're likeI realize I'm approaching a four
.
If I I hit four, I'm going togo to that place.
It's not going to be good.
(17:38):
I don't want to do that.
I've now created strategiesself-talk, breathing, taking a
walk and doing all these things.
But all these strategies andplans, they say that you have to
do it in a clear mind.
You have to create theframework when you're not in
that place so that you have thetools ready.
And if you're always try tokind of create change, I think,
out of the place.
That doesn't serve you, it'sgoing to be much harder.
(18:01):
You're always going to feeldefeated immediately and that
kind of thing.
And so I think it's always thesame way.
It's like, whatever your goalis, you have to kind of find a
moment when you're kind ofcentered, when you're feeling
good, take a bath, get calm, dowhatever and then I think kind
(18:22):
of start to look at yourtrajectories, look at your plans
, look at how you're going tolose weight kind of create the
plans for yourself when you'renot caught in the emotions like
you might be like, oh, I feelterrible about myself, I'm so
fat, I'm overweight and thennext thing you know you do a
detox or something, yeah, orjust yeah, or like the idea of
starting.
It's kind of like, I think, whatI was saying before.
It's like the idea of startingto change and to do something
different when you're in the themud pits just feels like well,
(18:42):
what's the point?
Speaker 1 (18:43):
no, the first step is to get out of the mud pits.
You gotta get, yeah.
You gotta mess it.
Speaker 2 (18:46):
It could be hard, yeah it's like so often, just
like taking a walk and do it,but it is an interesting thing
of just like framing, framingyour, your future path in a
place where you're not caught upin your thinking clearly a
little bit, I think is veryhelpful.
Speaker 1 (19:00):
And then, like you know, basically don't go grocery
shopping when you're hungry,exactly.
Speaker 2 (19:05):
That's 100%, you know .
Speaker 1 (19:07):
That's it essentially right.
It's like you know plan foryourself.
You know before it's urgent,yeah, before it's like super
high stakes is when you want tomake these plans.
That's the truth but yeah, andso you know, just going to like,
okay, what do we do then?
Yeah, I'll be lying if I'd saidthat like I don't look at new
(19:28):
years we've talked about.
This is like an opportunity tosort of at least set some
intentions.
You know, like I'm not a biglike resolutioner, I'm not going
to resolve to like do anythingbecause I feel like this is a
iterative process that happensover the course of your lifetime
and one day doesn't necessarilychange much emotionally,
energetically, symbolically.
(19:49):
But I think that you cancertainly set intentions.
So you know, I own my ownbusiness, I have a staff, we
have there's payroll, there'smarketing, there's all kinds of
stuff.
And what's interesting is likeyou can take all these sort of
like common things, concepts andyou just reframe it from like a
(20:11):
business lens and it's likelike you wouldn't exactly think
of, like a stuffy corporate CEOor executive, like vision
boarding or, like you know,setting their goals and
intentions.
But they, but that's, that'show business goes right.
It's like you have, you have,okay, what's our quarterly
target?
What's our, what's our annualtarget?
(20:31):
What's our, what's our annualtarget?
How do you break that down intoa monthly milestone, weekly?
And now, how do we who's who'sresponsible for what, and then
you delegate and that's how agood business would run.
And I think that like it's notdifferent necessarily from like
a personal level of just like,of like we don't have to resolve
to be different, but we canabsolutely set intentions of
(20:53):
like hey, how do you want thefirst quarter of this year to go
for you?
Fitness, finance, relationship,career, whatever, pick your two
to four categories and it'slike what is your intention over
the next few months and thenover the next year?
And then it's like okay, nowwhat does that look like?
Extrapolate that down to likeweekly milestones.
(21:13):
So if there's 12 weeks in thisquarter, how will you know that
you're on track?
How do we measure success?
Is there a milestone?
Weight loss is easy.
Let's say you want to lose 20pounds over the next 13 weeks
Totally doable.
You're looking at about one anda half pounds a week.
So that would be the weeklytarget to know that you're on
(21:34):
track for that quarterly goal.
Yeah, okay.
Well, how do we lose one and ahalf pounds a week?
You need to be at about a 708calorie deficit per day.
Yeah, okay.
So then we figure out what mybody, what's my maintenance
calories minus 700 from thatnumber hit my step goal.
Um, work out a few times a weekin the gym with some weights,
don't overthink it.
Rinse and repeat, rinse andrepeat.
(21:55):
But that's the objective and Ithink that like that, that sort
of like just intention andprocess orientation, of like,
okay, this is my process, nowit's.
It's much more just like clearline, straightforward, very
actionable, very, veryquantifiable, versus like I'm
(22:16):
just gonna resolve to be allthese crazy things that like I
think.
I think they call it failure.
Friday, the second friday ofjanuary, most people have quit
their, their resolutions.
But if you have this strategy,you're like, oh, this is what I
do.
I can just reverse engineer mygoal, yeah, and then just to
boil it down to, like my, my twoto three daily objectives and
(22:38):
then, just like, now, there yougo, there's your roadmap, that's
how you set really strongintentions and reverse it,
reverse engineer it down to adaily, step-by-step process.
Speaker 2 (22:49):
For sure, and I think you know it's fundamentally.
It's like, as I'm listening tothis, I'm just, you know, so I'm
just reflecting on theimportance of a plan, like
you're talking about just havinga plan, and and because without
the roadmap, without the plan,you're the odds that you're just
going to be floating along, youknow.
So it's like, oh, you have aresolution to lose weight, or
you know, to stop drinking, orsomething right, and it's just
like, okay, you stay that.
(23:10):
And then, like, tomorrow comes,and then what, like what, what,
what, what is the plan?
Well, how is it going to bedifferent?
You know, what are you going todo differently?
Are you going to get rid of allthe alcohol in your house?
Are you going to tell yourfriends and your, your partners?
Like we're not going to bedrinking for maybe a month,
three months for and for anindefinite period of time.
(23:30):
So I just want you to know that.
So if we go out, I'll still goout with you.
I'll get a soda, but just keepthat in mind.
Speaker 1 (23:35):
No peer pressure, yeah no peer pressure.
Speaker 2 (23:37):
What is the strategy?
Because I think if you just say, hey, I'm going to lose weight
and start exercising, okay, cool, if you get a gym, exactly so.
Then what's the plan?
(23:58):
It's like okay, well, at leastI want to go these days.
A step in the plan.
Okay, I'm going to just go dothe treadmill.
Fine, a plan, something, butjust some type of intent,
something you can aim towards,that you can kind of check it
off the list if you've done itor not.
Yeah, and it's like you said.
It's like you go look a littlefarther out, reverse engineer it
and then you at least know ifyou're hitting your mark and if
you can just do thatconsistently like the results
will come.
You know, if you're looking tosave more money for a trip or to
(24:20):
go to some wedding in somecrazy part of the world, in the
East somewhere, or something,you know you're going to have to
create some type of a plan.
Speaker 1 (24:28):
If you you say you want to save money, that's fine.
Speaker 2 (24:30):
But no, now you need to look at you, how much money
you made in a week, and you, howmuch can you spare?
Speaker 1 (24:34):
and all this you know , so it's just interesting
because I think the plan issuper important he's, he's.
we have our wedding in sri lankain three weeks.
In case you're wondering, I'mdragging him along.
Um, but um, yeah, and and Ithink too, like, measuring
measure success on, did you inthe beginning?
(24:55):
Success can be a binary, yes orno.
It doesn't need to be like whatyou necessarily did.
Like you said, okay, I'm goingto work out, eat better this
year Cool, that's a pipe dream.
Now the plan is I'm going to goto the gym every morning at 7
am, monday, wednesdays andFridays Cool.
Now we got a little bit of astrategy and I I think that,
(25:15):
like, in that scenario, if youare like a super noob or you've
just been off your game for aminute, like don't measure
success on.
Like what you like, what youthink you should be doing at
that time oh, it was so busy, Iwasn't planning for that, for
how busy it was so busy.
I wasn't planning for that, forhow busy it was.
So I just ended up, you know,doing some pushups and walking
the treadmill Great, that's awin.
(25:37):
Like, yes, there's an infiniteamount of things you could have
done, you're right, but the factthat you got your ass out of
bed and you got to the gymbefore work and you just did it.
Even if you just walked a fewmiles and did 30 pushups like
miles and did 30 push-ups, likethat's something, you went from
zero to one for sure, which isoften the hardest step.
And so I think, just measuringsuccess on, did you?
Did you actually show up thetime that you've allocated for
(25:59):
the thing that you say that youwant to do yes or no?
And if you can say yes, I'm, Iwould be stoked if I was your
coach and you and you actuallyjust did that, like that's all
good, you know it doesn't need,because, because now we can get
better in time.
Now you're going to get morecomfortable.
Now it's 50 pushups, and it's50 pushups, 50 squats, and it's
some dumbbell work, and thenit's you're using some machines
and now you've got push pull legday and then you're throwing
(26:21):
some and all of a sudden, threemonths later, you've got a full
ass progressive routine seeingsome good results, right?
Speaker 2 (26:28):
So it's like measuring success on.
Speaker 1 (26:29):
Did you just show up at the time.
You said you would and uh, anddo your best.
And if you can just say yes,that's a huge win, a hundred
percent.
Speaker 2 (26:36):
You know cause it really does.
The consistency thing is thehardest thing and the most
important thing.
You know it's just to to keepit up and to show up all the
time over and over again.
Is is can definitely bechallenging, and so I think you
know that's kind of what I wassaying about.
The path of least resistance is, I think when you have the
tools, you can maneuver throughthe winding road a little bit
(26:58):
easier, right?
So if you're looking to loseweight and you have an
understanding of macros orportions, you understand you can
eat a fistful of rice but notmore.
Whatever it is, you have sometools that can make things a
little bit easier to beconsistent, because without the
consistency nothing will come.
Speaker 1 (27:15):
And even if it's like a low level.
Speaker 2 (27:17):
like you said, if you had a whole leg day workout
plan and every machine was takenand it was a mess in there and
you just walked and did pushupslike that's still a win and
that's still somethingconsistent, and so just those
lowest barriers of entry a lotof the time over and over again,
again will climb you up thestairs 100% and I think too,
also having contingency plans.
Speaker 1 (27:37):
So let's say, the goal is to give up drinking or
to give up ordering takeout orto get to the gym a few days a
week.
Get to the gym a few days aweek.
Think of, think of like acouple of if then scenarios, so
that you can be prepared forwhen you might run into a
(27:59):
situation where you kind of feelpressured or out of out of
sorts a little bit.
But you've already thoughtthrough that.
So if the gym is packed,there's no machines available,
then I'll do this almost likeplan a, plan b.
Plan a is maybe like a full legday.
Yeah, okay, every squat, rackand dumbbell and press and leg
press machine was taken.
So plan b is I'm just gonna dolike you know, lunges,
(28:20):
bodyweight squats and inclinewalk.
If then scenario okay, my, so,uh, you know I'm gonna, I want
to, you know, give up drinkingfor a few months, great.
But you know, all my friendsdrink, drink and they want to go
out.
So it's like okay A.
I think you had a good point ofexternalizing it.
In that case.
I think, with food and alcoholespecially, don't internalize
(28:42):
your goals.
Externalize there'saccountability.
Get it out of your mouth.
If you're just thinking in yourhead, I'm not going to drink,
and then your friend calls youlike oh dude, I'm moving next
week.
Man, I'm gonna miss you.
Let's get a drink.
And you're like, well, none thewiser, yeah, exactly fine, yeah
, but if you're, but if you kindof like make it known and like
tell your friends and tell yoursignificant others that like,
(29:03):
hey, I'm just taking a couplemonths off, I'm drinking.
So if you, you know, or youknow eating out, so if you guys
want to hang, I'm totally down,but just so you know eating out.
So if you guys want to hang,I'm totally down, but just so
you know this is what I'm doing,because I want to make
different decisions.
Yeah, it just it puts you.
It puts, brings all the powerback to you.
You externalize it.
There's like there's a groupaccountability.
Now no one's going to like peerpressure you or be caught off
(29:23):
guard because you're differentnow.
So there's a lot of power inthat.
But I think too, just like acouple of a b scenarios, like,
okay, if I find myself in thisscenario, then I'm gonna do this
plan a, plan b really set youup for the long haul, so you're
not finding yourself in asituation where you're like, oh,
didn't think about this one,right crap yeah, like left on
(29:44):
left in the field, it's like oh,yeah, yeah so there you guys go
.
I think that's uh episode 47, 47I believe.
Almost big 50 almost finished afull year of these podcasts,
just about minus a couple weekspretty cool very cool.
Um and uh, I think we've kindof found our voice, our groove a
little bit, at least for now.
(30:05):
I'm sure we'll look back in theyear and be like oh, we thought
we had it figured out, yeah, butuh yeah it feels good, it feels
like we've, we've, we'restumbling upon sort of a cool
thing here at this coach'scorner podcast, and I'm really
excited for this next new year.
Yep and uh, we'll check you allnext week.
Peace out, bye.
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