January 6, 2025 • 27 mins
This episode features a discussion on transforming New Year’s resolutions into effective, sustainable goals by focusing on long-term vision and habit formation. Adam Boyd emphasizes manageable strategies for personal health and organizational leadership, encouraging listeners to embrace gradual progress toward their objectives.
• Aligning goals with personal values
• The importance of establishing manageable habits
• Commitment to a consistent routine for lasting change
• Breaking down larger organizational goals into smaller steps
• Setting realistic health expectations based on gradual progress
• The role of nutrition in sustainable fitness
• Combining cardio and strength training for overall health
Join Our Tribe of Courageous Leaders:
Get The Book
Get Weekly Articles by Travis Yates
Join Us At Our Website
Get Our 'Courageous Leadership' Training
Join The Courageous Police Leadership Alliance
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:02):
Welcome to Courageous Leadership with Travis Yates,
where leaders find the insights,advice and encouragement they
need to lead courageously.
Travis Yates (00:11):
Welcome back to the show.
I'm so honored you decided tospend a few minutes with us here
today, and it's 2025, the newyear is here and everybody is
looking ahead for the goals andpurposes of the new year, and I
couldn't think of a better guestto have on to launch 2025 than
Adam Boyd.
Adam has been here before.
(00:32):
He's been a guest here before.
He's an OG, so to speak, aveteran law enforcement officer
and owner of Soleful Training.
Adam Boyd, how are you doing,sir?
Adam Boyd (00:42):
I'm doing great Thanks for having me on again,
adam Boyd.
How are you doing, sir?
Travis Yates (00:44):
I'm doing great Thanks for having me on again.
So tell us about the New Year'sresolutions, right?
We all know what the researchsays.
People start them, they stopthem.
It doesn't work very well.
Do you believe in theresolutions or do you believe in
something else?
Adam Boyd (00:58):
I believe in having your resolutions align with your
long-term vision.
I think that's one of themissing elements people forget
about when they set goals.
You know, if I say I want torun a marathon in 2025, well,
why do you want to run amarathon Like?
Why is that significant to you?
And if you can attach some sortof significance to your goal,
you're much more likely to stickwith it.
Travis Yates (01:21):
Yeah, that's one of the things that I've
attempted to do.
And I don't do the resolutions,adam, but I do take the first
of the year to sort of recommitmy purpose and some goals.
And one of the things I didthis year I'm interested to hear
your take on this and maybe ithelps others is I got one of
these 90-day journals and I knowwhy they sell these because it
(01:44):
helps you to build habits, right, and it's basically an
accountability faith featurewith the journal and you can go
and you can Google and find abunch of these out there.
But it makes you write thesethings down and you do these
things for 90 days and, ofcourse, you start with an
ultimate goal or ultimate goals.
Tell us how you do it.
If somebody is wanting to startthe year.
Instead of doing resolutions,let's talk about how do you form
(02:06):
habits.
What's the best way to do that?
Adam Boyd (02:10):
Well, first start off with something that's not
overwhelming.
You know if you want to, youknow we'll keep using the
marathon example You're notgoing to go out there and run a
10 mile run on your first day.
You may do 10 minutes and youwant to make it into manageable
chunks and have a psychologicalconnection with whatever you're
doing, if you can make itenjoyable.
(02:30):
So if I say I'm going to run amarathon and I go out there and
I bust my hump the very firstday and I'm sore, I'm tired and
everything hurts, I'm going tohave a negative association with
that activity.
Now, if I can do it on a smalllevel to make me keep wanting
more, then you're going to drawback to that activity and you're
(02:54):
more likely to completewhatever your goal is if you
make it manageable and you makeit enjoyable.
Travis Yates (03:02):
Yeah, and of course most people are wanting
to get fit right.
They talk about losing weightand this and that, and we all
know the gyms would be reallybusy for the first couple weeks
of the year and then people fallout of that habit.
So building a habit, you'resaying make it manageable, make
it enjoyable.
How long do you have to dosomething on a regular basis to
sort of formulate that habit?
Adam Boyd (03:23):
About 90 days, which is right on par with the journal
that you have.
It takes about that long tokind of connect those new neural
pathways into saying like thisis what I do now, this is my
norm.
Travis Yates (03:37):
Yeah, in the middle of winter, when I see the
people out running, whenthere's ice on the street, you
have to think that's thoseneural pathways you just talked
about.
They have to run just becauseit's they have to or they don't
feel right.
You're an ultra runner, adam.
I know people know yourbackground.
Is that something that?
Am I making sense there?
Adam Boyd (03:56):
Yeah, you're making perfect sense.
It becomes like a have to.
Like I don't feel like myselfunless I'm doing you know this
activity or that activity.
Like I don't feel like myselfunless I'm doing you know this
activity or that activity.
And that's the point where youwant to get to is where, like
the activity that's good for youand the one that aligns with
your goals and your vision, youhave to do it every day or you
just don't feel right.
Travis Yates (04:17):
Yeah, I'm going to come back to the fitness, sam,
but I wanted to transition toleadership in a minute, because
you may have leaders out therethat have goals for this next
year.
It has nothing to do withpersonal goals or fitness goals.
It may just be for anorganization.
Right, I want my organizationto do this or do that.
Let's attribute and talk aboutthose habits they need to set
(04:38):
down and basically write a mapof how they're going to get
there and have those high pointsas manageable.
Because if you say, hey, I wantmy department to become
accredited, regardless ofwhatever curse word you put in
front of that, whatever it is, Iwant my department to become
accredited Well, you can't justget there tomorrow.
You have to form some habits andconstructively do some things
(05:01):
to get there.
So what you're saying is theyshould set manageable goals
along that path and then, at theend, you actually get there.
I'll attribute this the otherway.
If somebody wants to write abook and I've been through this
you can't think about the end ofthe book.
You can't.
This is too much.
You think of it page by page,chapter by chapter, little by
little, and by the end of theend of the year, the year into
(05:22):
that time period, you'veaccomplished it right, and so if
you look at it this way, that's, you know, we're always trying
to improve.
Adam Boyd (05:30):
So let's say you want your, uh, your officer,
everybody's writing 30 tickets amonth.
You know, I know, you know wecan't do quotas, but you know,
for argument's sake here, well,if 30, 30 exhaust you every
month and then you want toimprove on that, they're going
to look at 35 and be like man,this is just going to wear me
(05:50):
out.
And then you know, the nextmonth, 40, 45, and it keeps
going.
And you just keep pushingeverybody's limits where if you
can start at like 10, and you'relike I can do 10, I can do 15,
right, you know 10 is not a bigdeal.
And you're like I can do 10, Ican do 15, right, you know 10 is
not a big deal.
And then all of a sudden you'reat 40,.
You know, six months down theroad, because you slowly build
(06:10):
up and make it more manageableand psychologically it just
feels more attainable.
Travis Yates (06:16):
Yeah, it makes sense Forming the habit, whether
it's fitness or whether it'sorganizational goals, whether
it's trying to write a book,whatever it is, whether it's
organizational goals, whetherit's trying to write a book,
whatever it is, you have tofirst form the productivity and
the habit going into that toactually do it, because we could
sit here all day long and say Iwould have done this or I would
have done that, but until youactually put it into work and
(06:37):
practice it, it's not going tohappen.
I'll take it back to the book,because I'm familiar with that.
I've talked about a book foryears, but it wasn't until I
wrote down exactly what I had todo every day to accomplish that
that that ended up happening.
Right, Because you just have toput it as a priority.
And I will back up to fitness,because I bet most people listen
to us, because most people havethese fitness goals or weight
(06:58):
loss goals in the first year.
Let's back up and talk aboutthat Same thing.
You have to form a habit, youhave to have manageable goals.
Kind of expand on that when itcomes to fitness.
Adam.
Adam Boyd (07:11):
Well, you know, one of the other things I really
like to do when it comes to goalsetting is right next to my
goal, I write down what am Itruly willing to give up to get
that goal?
So I want to run a marathon,you know.
Am I going to give up familytime?
Am I giving up friday nightswith the boys?
Am I giving up and not?
(07:31):
And not what it sounds goodlike.
What am I willing to give up?
But what are you truly willingto give up to start hitting
those goals?
Because the behavior you'reexhibiting today needs to be
different than what you're goingto exhibit tomorrow.
Travis Yates (07:45):
Yeah, that's huge.
That's huge.
You know I'll go back onceagain.
It's not right in the book, butwhen I got my doctorate I had
to really evaluate is this worthwhat I'm having to give up?
Because I did give up time withfamily, I did give up time
doing recreational activities,and so you have to evaluate,
because if you don't and it'scompeting interest, like if
you're constantly competing withother things that's not going
(08:08):
to happen right, it's not goingto work, and so you have to
really evaluate that.
So you're saying at the verybeginning you have to front load
all this information before youstart forming that habit yeah,
and front load your hurdles.
Adam Boyd (08:21):
You know every big goal is going to have, not
probably not just one, but amultitude of hurdles you're
going to have to get over and tobe able to plan for those and
and that way, when they show up,you have the ability to execute
, because it doesn't blindsideyou.
It's just like any.
It's like a tactical plan aswell.
Right, if you're planning forlike a several contingencies,
you're like all right, we'regoing to make entry into the
(08:42):
east, the East, and then you getthere and you realize that the
there's something you didn'taccount for on the East end of
that house, but you got toreevaluate on the West end.
Well, if you've already plannedfor both entries, you're just
going to smoothly transition.
It's going to be the same thingwhen it comes to your fitness
goals.
Understand, you're not going tobe motivated some mornings to
get up and go for the workout.
(09:02):
You may not be motivated to eat, right, you may not be
motivated after a long shift todo the thing.
But if you can plan, have acontingency plan for how, those,
how you're going to overcomethose feelings, you'll be much
more successful.
Speaker 1 (09:19):
One of the other things that go ahead.
Travis Yates (09:23):
Well, that's huge when you talk about hurdles,
because there's going to behurdles in anything.
I'll give you an example.
You know, let's say you're on aweight loss journey or you're
working out and you're in ahabit and then all of a sudden
you get sick.
Or all of a sudden, one weekyou weigh and you didn't lose
weight.
You gain weight or you go on avacation and it throws your
schedule off.
Those hurdles are going toalways happen and that's a huge
(09:48):
thing to be concerned about,because if you break that cycle,
that habit you're trying tobuild, that's why you see people
that first two weeks of Januarythey're going after it and then
maybe they don't go a day ortwo, then it's a week, then it's
two weeks.
Everybody I think can listen tothis, can kind of identify with
this.
You get out of that habit.
That's why in the first 90 days, like you said, plan for the
(10:11):
hiccups, plan for the obstaclesand overcome the obstacles.
Hey, if you miss a day, get upearlier the next morning and go,
or go twice the next day, orwhatever it is and be flexible
with yourself.
Adam Boyd (10:26):
You know law enforcement schedule is not easy
.
You know you may work ahomicide or a fatal for 20 24
hours.
Uh, give yourself some grace,prioritize some rest as well,
and then just get back on it thenext day, or maybe it's two or
three days later, um, and justgive yourself some grace and
some flexibility, but always getback to the I gotta do the
(10:46):
thing.
I got to do the thing I have todo, whatever it is.
And I remember when I first ranmy first 100 miler I was about
mile 80 or so I was completelybroken down.
I mean, my ears hurt everything, I mean my fingernails hurt,
everything hurts.
And I remember I think it was abuddy of mine now, you know, I'm
sitting in the chair and I'mall kind of broke down he said,
(11:09):
uh, he signed up to do somethinghard.
I said, yeah.
He said, well, this is whathard feels like.
And I think most people, um,romanticize doing difficult
things when they really get intothe weeds.
They have to understand what itactually feels like to do
something difficult.
And you know it doesn't have tobe an ultra and you know it
doesn't have to be an ultramarathon.
(11:29):
Changing your diet is difficult.
Speaker 1 (11:30):
Starting a workout regimen is difficult.
Adam Boyd (11:33):
You know, the nervous system always prefers a
familiar hell over a familiarheaven or an unfamiliar heaven.
And the most minor change inyour routine could throw your
nervous system off and makes youa little uncomfortable.
Travis Yates (11:49):
Yeah, that's a great point.
I'm not sure how many peoplecan identify with the 80 miles,
but they can obviously identifywith trying to do something
that's hard, right, I'm a bigbeliever in trying to do hard
things, you know, and keep it up.
You know I've in years pastI've started jujitsu, I've
started trying to play theguitar, All these things that
are hard not 80 miles, not 100miles but things often get in
(12:11):
the way when you're trying to dothings hard, because I think
your natural inclination is topull back from that, is it not?
Adam Boyd (12:19):
It is because you want to go back to that comfort
zone I promised myself, nomatter what, I would get 20
minutes in a day.
I don't care if I had a 20 milerun schedule.
If life got in the way I woulddo 20 minutes of jumping jacks,
it doesn't matter.
Like I made sure that thenon-negotiable for me was just
20 minutes on a training day andI hit it more times than not.
(12:41):
I mean, sometimes life reallygets in the way and you have to
adjust.
But if you don't have to makesure to give yourself some
flexibility and what you'resupposed to do too, um, you know
, I don't really feel like doinga 20 mile run today.
Well, maybe your body, yourmind's not up for it.
Maybe that's a new lifting day,or maybe you do a five miler
instead, um, and then you'llstart to learn over time, like
(13:04):
when you need it versus likewhen you, when you just want a
break and you're just notmentally up for a big day.
Travis Yates (13:11):
So I think we've covered sort of the foundational
.
You've got to build habits,you've got to build in you know
the obstacles.
You've got to sort of overcomethat.
Writing things down it's forthe long term.
Let's let's transition to whata lot of people are probably
thinking, which is health andfitness.
So we talk about diet.
We obviously I know you and Iboth don't believe in diets.
We don't believe in fad diets.
(13:32):
We believe in a lifestyle.
So somebody has to truly gethealthier and I think hopefully
they want to.
Um, there's a bunch of missmisinformation out there.
Everywhere you look there'ssomebody trying to tell you the
easy way and the quick fix.
What are just some top itemsthey could be doing immediately
to try to help them gethealthier.
Adam Boyd (13:52):
Immediately.
Add protein and fiber into yourdiet and make your snacks
accessible.
You know, if you got grapes ornuts out in a bowl or you have
candy out in a bowl, we'reinevitably going to graze when
we're in our house.
Right, You're back and what areyou going?
to do.
You're going to reach your handin the candy dish or the cookie
jar, or you can make itsomething a little bit more
(14:13):
healthy.
You can put uh, you knowwalnuts out there, you can put
grapes out there, and the samething for our patrol guys when
they're inside their cars.
You know, have a.
You can get, like a, readyprotein shakes that, like Costco
or Sam's Club, have thoseavailable protein bar.
You know something that'sreasonably healthy and that's
(14:35):
going to fill you up.
Have some.
I like to pair my protein witha fruit, so I get some fiber, I
get some micronutrients and Iget my protein and that's a
great snack to help keep youfull for a little while to get
you through to your next meal.
Travis Yates (14:50):
Yeah, and just like you talked about with goal
setting has to be manageable.
So if somebody is listening andthey got to lose 50 pounds,
you're going to have to managethose expectations.
So maybe instead of saying Iwant to lose 50 pounds tomorrow,
you go, you know what.
Let's try to lose five pounds amonth.
Let's do what it takes to loseone pound a week.
Right, and that's not actuallythat difficult by doing a few
(15:12):
things.
What you just said on the dietadd water.
I believe you know 64 plusounces on water.
It's probably a way tocalculate that based on weight.
I've always heard every poundis an ounce, but start with.
Start with several glasses ofwater a day and that's going to
keep you from being hungry.
And then adding that protein, Imean.
And then just moving, nothaving to go do a bunch of crazy
(15:34):
HIIT workouts and allcross-fitted out, I mean just
moving with that probably getsyou on your way to that one
pound a week does it not?
Adam Boyd (15:46):
Yeah, there's some extra movement you could
probably add in.
Change your diet a little bitand start adding in after dinner
walks and you'll probably getthere.
You know, you'll lose thatpound a week.
Uh, just by making some minorchanges.
You don't have to do anythingcrazy.
Uh, in the reality of it, ifyou get a good workout program,
they're boring.
Great, great workout programsfor performance, weight loss,
(16:08):
whatever it is.
It's boring because you'redoing the same stuff day in and
day out.
And if you can mentally wrapyour mind around that in the
beginning that it's gonna suck,it's gonna be boring.
I just need to make minorchanges and look at, look at the
long game.
You, you'll be successful.
Travis Yates (16:26):
I mean, I think everybody listening to this Adam
would say I'll take that dealone pound a week.
But we have such a short-termmemory, we want it fast, we want
it now, right.
And so you'll see people jumpout of a chute.
I mean, they'll lose 15, 20pounds in six weeks and then
something happens and they goright back to the old habits,
right.
That's why it's reallyimportant, if you're serious
(16:47):
about this, take it slow to gofast, right.
Which is, build out exactlywhat you have to do.
Make it manageable.
Don't, like you said, don'tkeep yourself from enjoyment,
right.
If you want to have Mexicanfood once a week, have Mexican
food once a week, right.
I think you talk about the 8020 rule.
That's a really great ideology.
(17:07):
Kind of explain what that is,adam.
Adam Boyd (17:12):
I try to make 80 to 90% of my food intake good
quality protein, good fats,quality carbohydrates, and then
allow that other 10, 20%.
Allow myself some flexibilityand it may not be all at once.
It's not like I, monday throughFriday, I eat 100% clean and
(17:35):
then Saturday I go off the railsand then Sunday I'm back on it.
It may be, you know, dinner onThursday is a burger and fries,
but breakfast and lunch was agood quality meal, and then
Sunday I may have pizza, or Imay have a cookie on Monday
night and I sprinkle it in.
So it's never something thatgrabs a hold of me where I'm
like I have to have this and Ijust.
I just kind of crush thosecravings before they start and
(17:57):
have just a little bit ofindulgence food throughout the
week and then focus mainly onthe good quality food majority
of the time.
Travis Yates (18:07):
I kind of laugh at some of these so-called gurus
out there that will say thingslike calories don't matter,
which is really crazy, becausethey do matter.
Let's talk about the best wayto sort of track those calories.
And how do you lose weight?
Right, because I know we allknow it's I believe it's thirty
five hundred calories a pound.
You could actually do somesimple math and figure this out
yourself.
You don't want to lose too muchweight at once because you'll
(18:32):
lose muscle mass, right?
We'll kind of talk to people how, uh, if we've got them thinking
on the long-term goal andmanaging those goals and kind of
doing some small things, what'sthe best way to track what
you're eating and sort of evenanticipating.
I actually have an app thatliterally tells me, if I eat
this way, this is how long itwill take to lose this much
weight, and it's pretty darnaccurate.
Uh, sort of even anticipating.
I actually have an app thatliterally tells me, if I eat
(18:55):
this way, this is how long itwill take to lose this much
weight, and it's pretty darnaccurate.
Adam Boyd (18:59):
There's all kinds of that technology out there.
Let's talk about calories incalories out.
As far as what can help themget more fit?
Well, calories in calories out.
I mean I could eat nothing butTwinkies and lose weight if I'm
in a caloric deficit.
Uh, the problem you run intolong-term is that you're not
getting the, the macro and themicronutrients to help your body
run efficiently.
So it may be you could do it inthe short term, but in the
(19:19):
longterm, you know you're you'regoing to cause yourself to lose
muscle mass.
You can cause yourself a wholehost of health conditions
because you don't have thevitamins and minerals to help
your body run the way it'ssupposed to.
And a good way to go about itis either get an app to track.
You can get a coach to help youout.
(19:39):
You know there's a lot ofqualified, you know nutrition
specialists out there, and agood rule of thumb is about a
two to 300 calorie deficit perday will get you about your
pound a week.
That will also put you in aspace where you're not so hungry
that you're going tooverindulge, but you're not
going to lose the weight fast.
(20:00):
It's just going to be a littlebit and then a little bit and if
you do two, three hundredcalories a day for 30 days,
you're looking at what ninethousand calories or something.
I didn't do the math in my headwell, that, yeah, about we could
be talking about.
Travis Yates (20:16):
We could be talking about eliminating a two
cokes a day, eliminating thatcandy bar day, right, I mean,
and so.
But it's important that peopleknow what they're eating.
So, just like it's good towrite down your monetary
spending, to know where you'respending money, it'd be really
helpful to write down whatyou're eating so you can then
take a look each week and see,maybe, where the holes were
(20:37):
Right.
Adam Boyd (20:39):
Yeah, it's great to get a baseline.
I kind of eat more intuitivelywhere I've learned my body over
time.
But if you're just starting out, write it down because you
don't know where you're at.
As far as a baseline goes, whatare you eating on a daily basis
?
Lunch, dinner and snacks butsome people may just not have.
They just go through the day,you know, throwing food and, um,
(21:09):
you know, energy drinks downtheir throat and have no idea
how many calories they'reconsuming.
And most people grosslyunderestimate how much they're
actually eating throughout a day.
Travis Yates (21:17):
Yeah, that was one thing I figured out.
Um, you know, I was trackingthis several years ago.
I was tracking when I waseating and I figured out that
this milkshake that I had waslike 900 calories.
I'm like that's crazy.
You had no idea that I was justthrowing down 900 calories like
it was nothing right.
And, of course, those sugarythings that people probably
understand they don't quenchyour hunger, they just give you
(21:40):
pleasure.
So it wasn't like I was takingthe 900 calories and I wasn't
hungry anymore.
So it's really important tounderstand that and realize that
.
And you don't have to gowithout things.
You just have to do, as Adamsaid, that 80-20 rule.
Let's switch over to theworkout stuff because we deal.
I know in law enforcement, abunch of type A personalities
that it's always the macho,macho, macho and they want to
(22:02):
run the ultra marathon in a weekand this and that.
But when we're talking aboutjust getting healthy, sometimes
just moving and walking, and youknow, doing things like that
can be very beneficial if you'rejust starting out, could it not
?
Adam Boyd (22:16):
Yeah, I think walking is probably one of the most
underrated activities that's outthere.
You know, if you're alreadyvery fit, it's probably not
going to add a ton of value toyou, but if you're not doing
something already, that is theeasiest and the most effective
way to start improving yourhealth is just get out for a
walk 20, 30 minutes every day.
Travis Yates (22:38):
Yeah, and one of the things that I figured out
and I figured it out I took aDNA test and it's very
interesting.
I don't want to go too deepinto it, but they do these DNA
tests that sort of tell you whattype of fitness, what type of
workouts you need to be doing.
It sort of honestly predictshow you're going to die.
It tries to DNA test and itsays you need to be doing this
and this.
And what it did tell me was Ineed to be lifting five days a
(23:01):
week because I'm prone to losingmuscle mass, which is weird.
I have over 200 pounds ofmuscle mass in my body right now
, but apparently the next 10years are going to be doom and
gloom for me, according to theDNA gods.
And so I've actually lived.
I've increased my weightliftingand what I found out was I'm
burning calories.
I didn't really realize, andcutting back on cardio didn't
(23:23):
really hurt me that much.
The weight lifting itself wassort of the best of both worlds.
It was cardio and it wasobviously lifting weights.
So talk about that mixturepeople starting out because they
may not have access to a bunchof equipment.
Right, because you don't wantto neglect everybody has seen
the sort of not you, Adam, butthe marathon.
It looks like they're ondeath's door now.
(23:44):
Right, because they're justskin and bones.
It's really important as youget older to pay attention to
your muscle mass, right, becauseyou lose muscle mass every year
past 30, essentially.
So you've got to continue tobuild that up.
If you don't, everybody knowswhat I'm talking about.
Kind of talk to them about arealistic way to look at working
out when it talks about cardioand weight lifting yeah, so the
(24:09):
data is pretty clear on this.
Adam Boyd (24:11):
Vo2 max and muscle mass are one of the best
predictors of longevity.
Um, we know, we know your vo2max tied to your health, so you
have lower risk of stroke, heartattack.
And when you start hittingabout 55 years old, like you
said, we lose muscle mass after30 through a process called
sarcopenia.
(24:31):
Once 55 sets in, we see a bigincrease in deaths from falls
because we've lost some musclemass.
So we want to make sure thatwe're training our heart, we're
training our lungs, becauserespiratory illness is another
way that can really cause ussome harm when we get older.
If our diaphragm and our lungsaren't strong enough to handle
(24:54):
like a COVID or a respiratoryinfection, we could be in
serious trouble.
But we also want to make surethat we're not taking a fall out
of the bathtub or down thestairs or you know whatever it
is, and that's going to comewith building some muscle mass
and having strength at an olderage.
So if we start combining ourtraining modalities to include
(25:14):
cardio, which I know everybodyhates, you don't have to be a
runner, you know, you can cycle,you can swim, you can play
basketball, you can do hitworkout.
There's a million differentways we can get cardio in uh,
but making sure that we'recoupling that with a good
strength and hypertrophy routineto make sure that we have the
muscle mass and strength when weget older to function at a high
level well and I want to berealistic with people you don't
(25:37):
have to go out and buy a bunchof equipment.
Travis Yates (25:39):
I mean you could do do pushups and use these uh,
these workout bands.
I mean I've seen some folks getincredible uh workout with
bands alone, right, yeah, youdon't.
Adam Boyd (25:51):
you can do a ton of stuff with just body weight.
I mean, I have whole programs,uh, just based on your own body
weight uh bands.
you can, I would, I like.
I don't have a gym in here,cause I live in a really small
town.
We don't have a local gym, soI've just accumulated equipment.
You know, one month I'll buy akettlebell, a couple months
later I'll buy a sandbag.
(26:12):
So you don't have to spend anabsorbent amount of money on
machines and you know Olympicweight sets.
Just get creative with whatyou're doing.
I bought a 100-pound sandball.
It's the most awkward piece ofequipment, but you can do I mean
so many different things withit to help build your strength
routine and my cardio routinethat I don't need to go to a gym
(26:34):
.
I just started accumulatingequipment over time.
Travis Yates (26:37):
Sounds like you're on your way to opening the
first gym in that communitythere, adam.
So, uh, man, you know we couldgo on and on, and obviously
there's people listening thatmaybe you don't.
You're sort of beyond thisbasic stuff, but I think for
most people it's just going tobe very beneficial to listen to
what Adam said here.
They can obviously contact youfor more advanced things.
How can they contact you, adam?
Adam Boyd (27:05):
Uh, you can email me at soulfultraining at gmail or
give us a shout out on ourwebsite, wwwsoulfultrainingcom.
You know I'm always happy toanswer any questions anybody has
.
Travis Yates (27:13):
Adam Boyd, you are the man when it comes to this
stuff.
We can't thank you enough.
You're out there helping lawenforcement each and every day.
Thanks for being here, thanksfor the encouragement.
Think of us on your next 100mile run.
If you've been listening, ifyou've been watching, thank you
for doing that.
Thank you, adam.
Just remember, lead on and staycourageous.
Adam Boyd (27:32):
Thank you very much.
Speaker 1 (27:35):
Thank you for listening to Courageous
Leadership with Travis Yates.
We invite you to join othercourageous leaders at www.
travisyates.
org.
Welcome to Courageous Leadership with Travis Yates,
where leaders find the insights,advice and encouragement they
need to lead courageously.
Travis Yates (00:11):
Welcome back to the show.
I'm so honored you decided tospend a few minutes with us here
today, and it's 2025, the newyear is here and everybody is
looking ahead for the goals andpurposes of the new year, and I
couldn't think of a better guestto have on to launch 2025 than
Adam Boyd.
Adam has been here before.
(00:32):
He's been a guest here before.
He's an OG, so to speak, aveteran law enforcement officer
and owner of Soleful Training.
Adam Boyd, how are you doing,sir?
Adam Boyd (00:42):
I'm doing great Thanks for having me on again,
adam Boyd.
How are you doing, sir?
Travis Yates (00:44):
I'm doing great Thanks for having me on again.
So tell us about the New Year'sresolutions, right?
We all know what the researchsays.
People start them, they stopthem.
It doesn't work very well.
Do you believe in theresolutions or do you believe in
something else?
Adam Boyd (00:58):
I believe in having your resolutions align with your
long-term vision.
I think that's one of themissing elements people forget
about when they set goals.
You know, if I say I want torun a marathon in 2025, well,
why do you want to run amarathon Like?
Why is that significant to you?
And if you can attach some sortof significance to your goal,
you're much more likely to stickwith it.
Travis Yates (01:21):
Yeah, that's one of the things that I've
attempted to do.
And I don't do the resolutions,adam, but I do take the first
of the year to sort of recommitmy purpose and some goals.
And one of the things I didthis year I'm interested to hear
your take on this and maybe ithelps others is I got one of
these 90-day journals and I knowwhy they sell these because it
(01:44):
helps you to build habits, right, and it's basically an
accountability faith featurewith the journal and you can go
and you can Google and find abunch of these out there.
But it makes you write thesethings down and you do these
things for 90 days and, ofcourse, you start with an
ultimate goal or ultimate goals.
Tell us how you do it.
If somebody is wanting to startthe year.
Instead of doing resolutions,let's talk about how do you form
(02:06):
habits.
What's the best way to do that?
Adam Boyd (02:10):
Well, first start off with something that's not
overwhelming.
You know if you want to, youknow we'll keep using the
marathon example You're notgoing to go out there and run a
10 mile run on your first day.
You may do 10 minutes and youwant to make it into manageable
chunks and have a psychologicalconnection with whatever you're
doing, if you can make itenjoyable.
(02:30):
So if I say I'm going to run amarathon and I go out there and
I bust my hump the very firstday and I'm sore, I'm tired and
everything hurts, I'm going tohave a negative association with
that activity.
Now, if I can do it on a smalllevel to make me keep wanting
more, then you're going to drawback to that activity and you're
(02:54):
more likely to completewhatever your goal is if you
make it manageable and you makeit enjoyable.
Travis Yates (03:02):
Yeah, and of course most people are wanting
to get fit right.
They talk about losing weightand this and that, and we all
know the gyms would be reallybusy for the first couple weeks
of the year and then people fallout of that habit.
So building a habit, you'resaying make it manageable, make
it enjoyable.
How long do you have to dosomething on a regular basis to
sort of formulate that habit?
Adam Boyd (03:23):
About 90 days, which is right on par with the journal
that you have.
It takes about that long tokind of connect those new neural
pathways into saying like thisis what I do now, this is my
norm.
Travis Yates (03:37):
Yeah, in the middle of winter, when I see the
people out running, whenthere's ice on the street, you
have to think that's thoseneural pathways you just talked
about.
They have to run just becauseit's they have to or they don't
feel right.
You're an ultra runner, adam.
I know people know yourbackground.
Is that something that?
Am I making sense there?
Adam Boyd (03:56):
Yeah, you're making perfect sense.
It becomes like a have to.
Like I don't feel like myselfunless I'm doing you know this
activity or that activity.
Like I don't feel like myselfunless I'm doing you know this
activity or that activity.
And that's the point where youwant to get to is where, like
the activity that's good for youand the one that aligns with
your goals and your vision, youhave to do it every day or you
just don't feel right.
Travis Yates (04:17):
Yeah, I'm going to come back to the fitness, sam,
but I wanted to transition toleadership in a minute, because
you may have leaders out therethat have goals for this next
year.
It has nothing to do withpersonal goals or fitness goals.
It may just be for anorganization.
Right, I want my organizationto do this or do that.
Let's attribute and talk aboutthose habits they need to set
(04:38):
down and basically write a mapof how they're going to get
there and have those high pointsas manageable.
Because if you say, hey, I wantmy department to become
accredited, regardless ofwhatever curse word you put in
front of that, whatever it is, Iwant my department to become
accredited Well, you can't justget there tomorrow.
You have to form some habits andconstructively do some things
(05:01):
to get there.
So what you're saying is theyshould set manageable goals
along that path and then, at theend, you actually get there.
I'll attribute this the otherway.
If somebody wants to write abook and I've been through this
you can't think about the end ofthe book.
You can't.
This is too much.
You think of it page by page,chapter by chapter, little by
little, and by the end of theend of the year, the year into
(05:22):
that time period, you'veaccomplished it right, and so if
you look at it this way, that's, you know, we're always trying
to improve.
Adam Boyd (05:30):
So let's say you want your, uh, your officer,
everybody's writing 30 tickets amonth.
You know, I know, you know wecan't do quotas, but you know,
for argument's sake here, well,if 30, 30 exhaust you every
month and then you want toimprove on that, they're going
to look at 35 and be like man,this is just going to wear me
(05:50):
out.
And then you know, the nextmonth, 40, 45, and it keeps
going.
And you just keep pushingeverybody's limits where if you
can start at like 10, and you'relike I can do 10, I can do 15,
right, you know 10 is not a bigdeal.
And you're like I can do 10, Ican do 15, right, you know 10 is
not a big deal.
And then all of a sudden you'reat 40,.
You know, six months down theroad, because you slowly build
(06:10):
up and make it more manageableand psychologically it just
feels more attainable.
Travis Yates (06:16):
Yeah, it makes sense Forming the habit, whether
it's fitness or whether it'sorganizational goals, whether
it's trying to write a book,whatever it is, whether it's
organizational goals, whetherit's trying to write a book,
whatever it is, you have tofirst form the productivity and
the habit going into that toactually do it, because we could
sit here all day long and say Iwould have done this or I would
have done that, but until youactually put it into work and
(06:37):
practice it, it's not going tohappen.
I'll take it back to the book,because I'm familiar with that.
I've talked about a book foryears, but it wasn't until I
wrote down exactly what I had todo every day to accomplish that
that that ended up happening.
Right, Because you just have toput it as a priority.
And I will back up to fitness,because I bet most people listen
to us, because most people havethese fitness goals or weight
(06:58):
loss goals in the first year.
Let's back up and talk aboutthat Same thing.
You have to form a habit, youhave to have manageable goals.
Kind of expand on that when itcomes to fitness.
Adam.
Adam Boyd (07:11):
Well, you know, one of the other things I really
like to do when it comes to goalsetting is right next to my
goal, I write down what am Itruly willing to give up to get
that goal?
So I want to run a marathon,you know.
Am I going to give up familytime?
Am I giving up friday nightswith the boys?
Am I giving up and not?
(07:31):
And not what it sounds goodlike.
What am I willing to give up?
But what are you truly willingto give up to start hitting
those goals?
Because the behavior you'reexhibiting today needs to be
different than what you're goingto exhibit tomorrow.
Travis Yates (07:45):
Yeah, that's huge.
That's huge.
You know I'll go back onceagain.
It's not right in the book, butwhen I got my doctorate I had
to really evaluate is this worthwhat I'm having to give up?
Because I did give up time withfamily, I did give up time
doing recreational activities,and so you have to evaluate,
because if you don't and it'scompeting interest, like if
you're constantly competing withother things that's not going
(08:08):
to happen right, it's not goingto work, and so you have to
really evaluate that.
So you're saying at the verybeginning you have to front load
all this information before youstart forming that habit yeah,
and front load your hurdles.
Adam Boyd (08:21):
You know every big goal is going to have, not
probably not just one, but amultitude of hurdles you're
going to have to get over and tobe able to plan for those and
and that way, when they show up,you have the ability to execute
, because it doesn't blindsideyou.
It's just like any.
It's like a tactical plan aswell.
Right, if you're planning forlike a several contingencies,
you're like all right, we'regoing to make entry into the
(08:42):
east, the East, and then you getthere and you realize that the
there's something you didn'taccount for on the East end of
that house, but you got toreevaluate on the West end.
Well, if you've already plannedfor both entries, you're just
going to smoothly transition.
It's going to be the same thingwhen it comes to your fitness
goals.
Understand, you're not going tobe motivated some mornings to
get up and go for the workout.
(09:02):
You may not be motivated to eat, right, you may not be
motivated after a long shift todo the thing.
But if you can plan, have acontingency plan for how, those,
how you're going to overcomethose feelings, you'll be much
more successful.
Speaker 1 (09:19):
One of the other things that go ahead.
Travis Yates (09:23):
Well, that's huge when you talk about hurdles,
because there's going to behurdles in anything.
I'll give you an example.
You know, let's say you're on aweight loss journey or you're
working out and you're in ahabit and then all of a sudden
you get sick.
Or all of a sudden, one weekyou weigh and you didn't lose
weight.
You gain weight or you go on avacation and it throws your
schedule off.
Those hurdles are going toalways happen and that's a huge
(09:48):
thing to be concerned about,because if you break that cycle,
that habit you're trying tobuild, that's why you see people
that first two weeks of Januarythey're going after it and then
maybe they don't go a day ortwo, then it's a week, then it's
two weeks.
Everybody I think can listen tothis, can kind of identify with
this.
You get out of that habit.
That's why in the first 90 days, like you said, plan for the
(10:11):
hiccups, plan for the obstaclesand overcome the obstacles.
Hey, if you miss a day, get upearlier the next morning and go,
or go twice the next day, orwhatever it is and be flexible
with yourself.
Adam Boyd (10:26):
You know law enforcement schedule is not easy
.
You know you may work ahomicide or a fatal for 20 24
hours.
Uh, give yourself some grace,prioritize some rest as well,
and then just get back on it thenext day, or maybe it's two or
three days later, um, and justgive yourself some grace and
some flexibility, but always getback to the I gotta do the
(10:46):
thing.
I got to do the thing I have todo, whatever it is.
And I remember when I first ranmy first 100 miler I was about
mile 80 or so I was completelybroken down.
I mean, my ears hurt everything, I mean my fingernails hurt,
everything hurts.
And I remember I think it was abuddy of mine now, you know, I'm
sitting in the chair and I'mall kind of broke down he said,
(11:09):
uh, he signed up to do somethinghard.
I said, yeah.
He said, well, this is whathard feels like.
And I think most people, um,romanticize doing difficult
things when they really get intothe weeds.
They have to understand what itactually feels like to do
something difficult.
And you know it doesn't have tobe an ultra and you know it
doesn't have to be an ultramarathon.
(11:29):
Changing your diet is difficult.
Speaker 1 (11:30):
Starting a workout regimen is difficult.
Adam Boyd (11:33):
You know, the nervous system always prefers a
familiar hell over a familiarheaven or an unfamiliar heaven.
And the most minor change inyour routine could throw your
nervous system off and makes youa little uncomfortable.
Travis Yates (11:49):
Yeah, that's a great point.
I'm not sure how many peoplecan identify with the 80 miles,
but they can obviously identifywith trying to do something
that's hard, right, I'm a bigbeliever in trying to do hard
things, you know, and keep it up.
You know I've in years pastI've started jujitsu, I've
started trying to play theguitar, All these things that
are hard not 80 miles, not 100miles but things often get in
(12:11):
the way when you're trying to dothings hard, because I think
your natural inclination is topull back from that, is it not?
Adam Boyd (12:19):
It is because you want to go back to that comfort
zone I promised myself, nomatter what, I would get 20
minutes in a day.
I don't care if I had a 20 milerun schedule.
If life got in the way I woulddo 20 minutes of jumping jacks,
it doesn't matter.
Like I made sure that thenon-negotiable for me was just
20 minutes on a training day andI hit it more times than not.
(12:41):
I mean, sometimes life reallygets in the way and you have to
adjust.
But if you don't have to makesure to give yourself some
flexibility and what you'resupposed to do too, um, you know
, I don't really feel like doinga 20 mile run today.
Well, maybe your body, yourmind's not up for it.
Maybe that's a new lifting day,or maybe you do a five miler
instead, um, and then you'llstart to learn over time, like
(13:04):
when you need it versus likewhen you, when you just want a
break and you're just notmentally up for a big day.
Travis Yates (13:11):
So I think we've covered sort of the foundational
.
You've got to build habits,you've got to build in you know
the obstacles.
You've got to sort of overcomethat.
Writing things down it's forthe long term.
Let's let's transition to whata lot of people are probably
thinking, which is health andfitness.
So we talk about diet.
We obviously I know you and Iboth don't believe in diets.
We don't believe in fad diets.
(13:32):
We believe in a lifestyle.
So somebody has to truly gethealthier and I think hopefully
they want to.
Um, there's a bunch of missmisinformation out there.
Everywhere you look there'ssomebody trying to tell you the
easy way and the quick fix.
What are just some top itemsthey could be doing immediately
to try to help them gethealthier.
Adam Boyd (13:52):
Immediately.
Add protein and fiber into yourdiet and make your snacks
accessible.
You know, if you got grapes ornuts out in a bowl or you have
candy out in a bowl, we'reinevitably going to graze when
we're in our house.
Right, You're back and what areyou going?
to do.
You're going to reach your handin the candy dish or the cookie
jar, or you can make itsomething a little bit more
(14:13):
healthy.
You can put uh, you knowwalnuts out there, you can put
grapes out there, and the samething for our patrol guys when
they're inside their cars.
You know, have a.
You can get, like a, readyprotein shakes that, like Costco
or Sam's Club, have thoseavailable protein bar.
You know something that'sreasonably healthy and that's
(14:35):
going to fill you up.
Have some.
I like to pair my protein witha fruit, so I get some fiber, I
get some micronutrients and Iget my protein and that's a
great snack to help keep youfull for a little while to get
you through to your next meal.
Travis Yates (14:50):
Yeah, and just like you talked about with goal
setting has to be manageable.
So if somebody is listening andthey got to lose 50 pounds,
you're going to have to managethose expectations.
So maybe instead of saying Iwant to lose 50 pounds tomorrow,
you go, you know what.
Let's try to lose five pounds amonth.
Let's do what it takes to loseone pound a week.
Right, and that's not actuallythat difficult by doing a few
(15:12):
things.
What you just said on the dietadd water.
I believe you know 64 plusounces on water.
It's probably a way tocalculate that based on weight.
I've always heard every poundis an ounce, but start with.
Start with several glasses ofwater a day and that's going to
keep you from being hungry.
And then adding that protein, Imean.
And then just moving, nothaving to go do a bunch of crazy
(15:34):
HIIT workouts and allcross-fitted out, I mean just
moving with that probably getsyou on your way to that one
pound a week does it not?
Adam Boyd (15:46):
Yeah, there's some extra movement you could
probably add in.
Change your diet a little bitand start adding in after dinner
walks and you'll probably getthere.
You know, you'll lose thatpound a week.
Uh, just by making some minorchanges.
You don't have to do anythingcrazy.
Uh, in the reality of it, ifyou get a good workout program,
they're boring.
Great, great workout programsfor performance, weight loss,
(16:08):
whatever it is.
It's boring because you'redoing the same stuff day in and
day out.
And if you can mentally wrapyour mind around that in the
beginning that it's gonna suck,it's gonna be boring.
I just need to make minorchanges and look at, look at the
long game.
You, you'll be successful.
Travis Yates (16:26):
I mean, I think everybody listening to this Adam
would say I'll take that dealone pound a week.
But we have such a short-termmemory, we want it fast, we want
it now, right.
And so you'll see people jumpout of a chute.
I mean, they'll lose 15, 20pounds in six weeks and then
something happens and they goright back to the old habits,
right.
That's why it's reallyimportant, if you're serious
(16:47):
about this, take it slow to gofast, right.
Which is, build out exactlywhat you have to do.
Make it manageable.
Don't, like you said, don'tkeep yourself from enjoyment,
right.
If you want to have Mexicanfood once a week, have Mexican
food once a week, right.
I think you talk about the 8020 rule.
That's a really great ideology.
(17:07):
Kind of explain what that is,adam.
Adam Boyd (17:12):
I try to make 80 to 90% of my food intake good
quality protein, good fats,quality carbohydrates, and then
allow that other 10, 20%.
Allow myself some flexibilityand it may not be all at once.
It's not like I, monday throughFriday, I eat 100% clean and
(17:35):
then Saturday I go off the railsand then Sunday I'm back on it.
It may be, you know, dinner onThursday is a burger and fries,
but breakfast and lunch was agood quality meal, and then
Sunday I may have pizza, or Imay have a cookie on Monday
night and I sprinkle it in.
So it's never something thatgrabs a hold of me where I'm
like I have to have this and Ijust.
I just kind of crush thosecravings before they start and
(17:57):
have just a little bit ofindulgence food throughout the
week and then focus mainly onthe good quality food majority
of the time.
Travis Yates (18:07):
I kind of laugh at some of these so-called gurus
out there that will say thingslike calories don't matter,
which is really crazy, becausethey do matter.
Let's talk about the best wayto sort of track those calories.
And how do you lose weight?
Right, because I know we allknow it's I believe it's thirty
five hundred calories a pound.
You could actually do somesimple math and figure this out
yourself.
You don't want to lose too muchweight at once because you'll
(18:32):
lose muscle mass, right?
We'll kind of talk to people how, uh, if we've got them thinking
on the long-term goal andmanaging those goals and kind of
doing some small things, what'sthe best way to track what
you're eating and sort of evenanticipating.
I actually have an app thatliterally tells me, if I eat
this way, this is how long itwill take to lose this much
weight, and it's pretty darnaccurate.
Uh, sort of even anticipating.
I actually have an app thatliterally tells me, if I eat
(18:55):
this way, this is how long itwill take to lose this much
weight, and it's pretty darnaccurate.
Adam Boyd (18:59):
There's all kinds of that technology out there.
Let's talk about calories incalories out.
As far as what can help themget more fit?
Well, calories in calories out.
I mean I could eat nothing butTwinkies and lose weight if I'm
in a caloric deficit.
Uh, the problem you run intolong-term is that you're not
getting the, the macro and themicronutrients to help your body
run efficiently.
So it may be you could do it inthe short term, but in the
(19:19):
longterm, you know you're you'regoing to cause yourself to lose
muscle mass.
You can cause yourself a wholehost of health conditions
because you don't have thevitamins and minerals to help
your body run the way it'ssupposed to.
And a good way to go about itis either get an app to track.
You can get a coach to help youout.
(19:39):
You know there's a lot ofqualified, you know nutrition
specialists out there, and agood rule of thumb is about a
two to 300 calorie deficit perday will get you about your
pound a week.
That will also put you in aspace where you're not so hungry
that you're going tooverindulge, but you're not
going to lose the weight fast.
(20:00):
It's just going to be a littlebit and then a little bit and if
you do two, three hundredcalories a day for 30 days,
you're looking at what ninethousand calories or something.
I didn't do the math in my headwell, that, yeah, about we could
be talking about.
Travis Yates (20:16):
We could be talking about eliminating a two
cokes a day, eliminating thatcandy bar day, right, I mean,
and so.
But it's important that peopleknow what they're eating.
So, just like it's good towrite down your monetary
spending, to know where you'respending money, it'd be really
helpful to write down whatyou're eating so you can then
take a look each week and see,maybe, where the holes were
(20:37):
Right.
Adam Boyd (20:39):
Yeah, it's great to get a baseline.
I kind of eat more intuitivelywhere I've learned my body over
time.
But if you're just starting out, write it down because you
don't know where you're at.
As far as a baseline goes, whatare you eating on a daily basis
?
Lunch, dinner and snacks butsome people may just not have.
They just go through the day,you know, throwing food and, um,
(21:09):
you know, energy drinks downtheir throat and have no idea
how many calories they'reconsuming.
And most people grosslyunderestimate how much they're
actually eating throughout a day.
Travis Yates (21:17):
Yeah, that was one thing I figured out.
Um, you know, I was trackingthis several years ago.
I was tracking when I waseating and I figured out that
this milkshake that I had waslike 900 calories.
I'm like that's crazy.
You had no idea that I was justthrowing down 900 calories like
it was nothing right.
And, of course, those sugarythings that people probably
understand they don't quenchyour hunger, they just give you
(21:40):
pleasure.
So it wasn't like I was takingthe 900 calories and I wasn't
hungry anymore.
So it's really important tounderstand that and realize that
.
And you don't have to gowithout things.
You just have to do, as Adamsaid, that 80-20 rule.
Let's switch over to theworkout stuff because we deal.
I know in law enforcement, abunch of type A personalities
that it's always the macho,macho, macho and they want to
(22:02):
run the ultra marathon in a weekand this and that.
But when we're talking aboutjust getting healthy, sometimes
just moving and walking, and youknow, doing things like that
can be very beneficial if you'rejust starting out, could it not
?
Adam Boyd (22:16):
Yeah, I think walking is probably one of the most
underrated activities that's outthere.
You know, if you're alreadyvery fit, it's probably not
going to add a ton of value toyou, but if you're not doing
something already, that is theeasiest and the most effective
way to start improving yourhealth is just get out for a
walk 20, 30 minutes every day.
Travis Yates (22:38):
Yeah, and one of the things that I figured out
and I figured it out I took aDNA test and it's very
interesting.
I don't want to go too deepinto it, but they do these DNA
tests that sort of tell you whattype of fitness, what type of
workouts you need to be doing.
It sort of honestly predictshow you're going to die.
It tries to DNA test and itsays you need to be doing this
and this.
And what it did tell me was Ineed to be lifting five days a
(23:01):
week because I'm prone to losingmuscle mass, which is weird.
I have over 200 pounds ofmuscle mass in my body right now
, but apparently the next 10years are going to be doom and
gloom for me, according to theDNA gods.
And so I've actually lived.
I've increased my weightliftingand what I found out was I'm
burning calories.
I didn't really realize, andcutting back on cardio didn't
(23:23):
really hurt me that much.
The weight lifting itself wassort of the best of both worlds.
It was cardio and it wasobviously lifting weights.
So talk about that mixturepeople starting out because they
may not have access to a bunchof equipment.
Right, because you don't wantto neglect everybody has seen
the sort of not you, Adam, butthe marathon.
It looks like they're ondeath's door now.
(23:44):
Right, because they're justskin and bones.
It's really important as youget older to pay attention to
your muscle mass, right, becauseyou lose muscle mass every year
past 30, essentially.
So you've got to continue tobuild that up.
If you don't, everybody knowswhat I'm talking about.
Kind of talk to them about arealistic way to look at working
out when it talks about cardioand weight lifting yeah, so the
(24:09):
data is pretty clear on this.
Adam Boyd (24:11):
Vo2 max and muscle mass are one of the best
predictors of longevity.
Um, we know, we know your vo2max tied to your health, so you
have lower risk of stroke, heartattack.
And when you start hittingabout 55 years old, like you
said, we lose muscle mass after30 through a process called
sarcopenia.
(24:31):
Once 55 sets in, we see a bigincrease in deaths from falls
because we've lost some musclemass.
So we want to make sure thatwe're training our heart, we're
training our lungs, becauserespiratory illness is another
way that can really cause ussome harm when we get older.
If our diaphragm and our lungsaren't strong enough to handle
(24:54):
like a COVID or a respiratoryinfection, we could be in
serious trouble.
But we also want to make surethat we're not taking a fall out
of the bathtub or down thestairs or you know whatever it
is, and that's going to comewith building some muscle mass
and having strength at an olderage.
So if we start combining ourtraining modalities to include
(25:14):
cardio, which I know everybodyhates, you don't have to be a
runner, you know, you can cycle,you can swim, you can play
basketball, you can do hitworkout.
There's a million differentways we can get cardio in uh,
but making sure that we'recoupling that with a good
strength and hypertrophy routineto make sure that we have the
muscle mass and strength when weget older to function at a high
level well and I want to berealistic with people you don't
(25:37):
have to go out and buy a bunchof equipment.
Travis Yates (25:39):
I mean you could do do pushups and use these uh,
these workout bands.
I mean I've seen some folks getincredible uh workout with
bands alone, right, yeah, youdon't.
Adam Boyd (25:51):
you can do a ton of stuff with just body weight.
I mean, I have whole programs,uh, just based on your own body
weight uh bands.
you can, I would, I like.
I don't have a gym in here,cause I live in a really small
town.
We don't have a local gym, soI've just accumulated equipment.
You know, one month I'll buy akettlebell, a couple months
later I'll buy a sandbag.
(26:12):
So you don't have to spend anabsorbent amount of money on
machines and you know Olympicweight sets.
Just get creative with whatyou're doing.
I bought a 100-pound sandball.
It's the most awkward piece ofequipment, but you can do I mean
so many different things withit to help build your strength
routine and my cardio routinethat I don't need to go to a gym
(26:34):
.
I just started accumulatingequipment over time.
Travis Yates (26:37):
Sounds like you're on your way to opening the
first gym in that communitythere, adam.
So, uh, man, you know we couldgo on and on, and obviously
there's people listening thatmaybe you don't.
You're sort of beyond thisbasic stuff, but I think for
most people it's just going tobe very beneficial to listen to
what Adam said here.
They can obviously contact youfor more advanced things.
How can they contact you, adam?
Adam Boyd (27:05):
Uh, you can email me at soulfultraining at gmail or
give us a shout out on ourwebsite, wwwsoulfultrainingcom.
You know I'm always happy toanswer any questions anybody has
.
Travis Yates (27:13):
Adam Boyd, you are the man when it comes to this
stuff.
We can't thank you enough.
You're out there helping lawenforcement each and every day.
Thanks for being here, thanksfor the encouragement.
Think of us on your next 100mile run.
If you've been listening, ifyou've been watching, thank you
for doing that.
Thank you, adam.
Just remember, lead on and staycourageous.
Adam Boyd (27:32):
Thank you very much.
Speaker 1 (27:35):
Thank you for listening to Courageous
Leadership with Travis Yates.
We invite you to join othercourageous leaders at www.
travisyates.
org.
Popular Podcasts
Amy Robach & T.J. Holmes present: Aubrey O’Day, Covering the Diddy Trial
Introducing… Aubrey O’Day Diddy’s former protege, television personality, platinum selling music artist, Danity Kane alum Aubrey O’Day joins veteran journalists Amy Robach and TJ Holmes to provide a unique perspective on the trial that has captivated the attention of the nation. Join them throughout the trial as they discuss, debate, and dissect every detail, every aspect of the proceedings. Aubrey will offer her opinions and expertise, as only she is qualified to do given her first-hand knowledge. From her days on Making the Band, as she emerged as the breakout star, the truth of the situation would be the opposite of the glitz and glamour. Listen throughout every minute of the trial, for this exclusive coverage. Amy Robach and TJ Holmes present Aubrey O’Day, Covering the Diddy Trial, an iHeartRadio podcast.
Betrayal: Season 4
Karoline Borega married a man of honor – a respected Colorado Springs Police officer. She knew there would be sacrifices to accommodate her husband’s career. But she had no idea that he was using his badge to fool everyone. This season, we expose a man who swore two sacred oaths—one to his badge, one to his bride—and broke them both. We follow Karoline as she questions everything she thought she knew about her partner of over 20 years. And make sure to check out Seasons 1-3 of Betrayal, along with Betrayal Weekly Season 1.
Crime Junkie
Does hearing about a true crime case always leave you scouring the internet for the truth behind the story? Dive into your next mystery with Crime Junkie. Every Monday, join your host Ashley Flowers as she unravels all the details of infamous and underreported true crime cases with her best friend Brit Prawat. From cold cases to missing persons and heroes in our community who seek justice, Crime Junkie is your destination for theories and stories you won’t hear anywhere else. Whether you're a seasoned true crime enthusiast or new to the genre, you'll find yourself on the edge of your seat awaiting a new episode every Monday. If you can never get enough true crime... Congratulations, you’ve found your people. Follow to join a community of Crime Junkies! Crime Junkie is presented by audiochuck Media Company.