October 10, 2024 • 24 mins
Have you ever found yourself waiting for the perfect moment to start your health and fitness journey? Let's challenge that notion together. Discover how small steps, like swapping sugary snacks for fruit, can lead to big changes over time. It's about consistency, not perfection, and embracing the imperfections as part of the journey.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
How many times have you maybe told yourself that
you're going to wait until lifeslows down, or you're going to
wait until work is less busy, ormaybe you're going to wait
until the kids get back inschool?
You're going to just wait forthe perfect time before you
start taking action towardsbettering your health and your
(00:22):
fitness?
Friend, here's the truth.
The perfect time does not exist, and we're gonna dive all in on
why it's so important to starttaking action today.
Welcome to the Fit and HealthySioux Falls Show with your host,
myself, cj Workamp.
Let's dive in to today'sepisode.
(00:43):
What is going on?
(01:05):
You guys?
So glad that you took the timeout of your day to hang out with
me.
Man, there's so many thingsthat you could be doing, but
that you are here, it means theworld to me.
(01:28):
I've taken some time to jot somenotes down here just on really
helping us realize that there'sthis illusion.
There's this illusion that theperfect time to start doing
something is out there.
The perfect time is going toall of a sudden show up in our
life and the truth is it's not.
There isn't a perfect time, nomatter what you're maybe waiting
for to slow down or to changeor to get better.
(01:48):
Some other thing is gonna popup, and so I just want to let
you know and I'm sorry, but lifeis always going to throw you
challenges life is always goingto throw you obstacles, and they
come in many different shapes,sizes and forms, but they're
going to always be there.
So we can't wait for theperfect time.
(02:11):
We have to really realize thatwaiting for the perfect time I'm
sorry, but I got to let youknow that is just a form of
procrastination, right?
It's delaying you gettingbetter health, it's delaying you
reaching your goals, and thetruth is that there's
(02:31):
consequences.
If you delay working on yourhealth and working on your
fitness, if you don't takeaction and you don't do anything
to maybe get out, get movingmore, maybe start eating better,
it is going to lead to badhealth.
It's going to lead to moredoctor's visits.
(02:52):
It's going to lead to so manythings that we don't want and we
don't have to change everythingall at once.
You can start by taking smallsteps and, matter of fact, if
you try right now, today, tojust go and overhaul everything,
you're probably going to fail.
You need to take small,actionable steps to better your
(03:17):
health, your fitness, to improveyourself towards your goals.
Health and fitness isn'tsomething that we need to wait
for.
The perfect time for theperfect time, you guys, is today
.
The perfect time is as soon asthis episode's over Heck.
The perfect time might be rightnow.
Whatever you might be doing,maybe you have the next 10
(03:37):
minutes where you can get up outof a chair and get walking and
walk while you're listening tothis, and that right there is
taking steps towards achievingyour goals.
The thing of it is is thathealth and fitness and working
towards a better health andfitness it also plays a role on
our mental health.
Our mind needs to be moved inthe right direction, and if
(04:05):
we're not doing anything towardsbettering our health and our
fitness, you may even start tofind yourself in a negative
mindset, in this mental slump,and you gotta get out of it.
And you can start small, andit's actually more powerful to
start small than it is to wait.
You see and I'm not justtalking to you, I've done it
(04:28):
myself before but the truth isthat if we wait for this magical
right time to appear, we maynever start, because, like I
said earlier, something is goingto always come at us that we
have to deal with.
And so if you can just starttoday taking small steps and
(04:49):
let's talk about, kind of, someof those small steps, like I
just said, maybe you're going togo take a 10 minute walk Okay,
that's not too difficult to do,but it does take focused effort
and then actually taking actionto go do it.
Maybe you're gonna do somethingas simple as swapping a sugary
snack for a fruit, right, andit's again, that's literally no
(05:13):
effort.
It's just a little bit ofplanning.
But once you plan that, thenit's absolutely no effort.
You just, instead of grabbingwhatever that sugary snack is,
you grab a fruit that hasnatural sugars that will still
satisfy that sugar craving thatmaybe you have, but you just
have to be a little more aware,and that's starting.
So again, I just want tohighlight a lot of times we feel
(05:36):
like we have to make these big,grandiose changes to better our
health and fitness, and thetruth is, is you don't?
That is starting.
Maybe it's something as simpleas adding an extra glass of
water every single day.
I talk with our clients atFitBody all the time about how
you should be drinking half yourbody weight in ounces of water.
(05:58):
Now, for ease of talk, if youare 200 pounds, you should be
drinking 100 ounces of water.
Now let's say you are justhearing this for the first time
and you didn't know that youshould be drinking half your
body weight in ounces of water.
Or heck, maybe you did knowthat you should be drinking half
your body weight in ounces ofwater, but for some reason
(06:18):
you're not doing it.
Here's the deal If maybe you'reonly drinking let's say, I
don't know 50 ounces, okay, togo from 50 to 100, to double
your water intake just overnight, that might be a lot.
And so again we think that ithas to be all or nothing.
And it doesn't.
It could maybe be like rightnow you realize I'm only
(06:38):
drinking 50 ounces of water.
I should be drinking 100 ouncesof water.
My goal and my action step thatI'm going to take to better my
health is I'm going to juststart adding 10 ounces more per
day.
So instead of getting 50, I'mnow going to get 60.
And I always say kind of likedo it in days of three.
So if right now you're onlyhitting 50 ounces, you should be
(06:58):
drinking 100 ounces, let'sincrease that to 60.
Let's shoot to hit 60.
And as soon as we hit 60 forthree days in a row.
Now it becomes easier.
We know we can do that.
Now let's bump it up to 70.
Once you hit 70 for three daysin a row awesome, check it off.
Let's bump it up to 80.
But that way it's not this likeundoable thing.
(07:21):
To just double your waterintake, you're going to add 10
ounces, and once you add those10 ounces you do it for those
three days and then boom, nextthing you know you up it again.
So that's how taking smallsteps can really lead to big
changes.
Because these small steps, ifyou just are continually taking
small steps in the rightdirection, you don't notice it
(07:43):
and eventually you become great.
But the same is true thereverse and the opposite way.
If every day you're takinglittle tiny baby, gradual steps
the wrong way, you don't noticeit right away, but then all of a
sudden you find yourself atthis point of just bad health,
your body sore and achy becauseyou haven't been moving it, you
(08:04):
feel kind of lethargic becauseyou haven't been feeding it
properly, you haven't beengetting enough water, and so
those baby steps, whetherpositive or negative, they add
up over time.
And so if you're notconsciously making sure that
they're positive baby steps,more likely than not they're
going to be negative baby stepsand you're going to find
yourself in a place you don'twant wanna be.
(08:26):
Another thing that could beholding us back is maybe that
fear of failure.
Okay, maybe you're fearing thatyou're not gonna be able to
succeed, but the truth is isthat if you can just shift your
mindset of I don't need to beperfect, I just need to be
consistent, and that can besomething that really helps you
(08:46):
is that you know what?
I might not be perfect, but Ican consistently do my best and
put in my best foot forward totry to better my health and
better my fitness and better myoverall health and wellness.
So I don't want you to fearfailure and, matter of fact, I
almost want you to chase it.
And the reason I want you tochase it is because every time
(09:10):
you I'm gonna do air quotes hereif you're just listening, but
if you're watching you can seethem Every time you fail.
That's just a stepping stonefor you to realize where you
need to course correct.
That's all it is.
Every single person that issuccessful in life has had a
failure moment somewhere, butthe only way that failure is
(09:31):
actually failure is if you letthat define you and you let that
stop you, but if you let thatjust be a turning point to
really course correct and keepon going, now you just realize
you know what.
I don't need to be perfect, butI can be consistent.
And I tell you what if you lookback, even to this podcast, if
you look all the way back to thefirst episode, oh, my goodness,
(09:53):
it was bad.
The sound was bad, the lightingwas bad, everything was bad.
But I just did it and I don'tknow if that was right or wrong.
It probably was wrong, to behonest, because that episode had
a lot of views and a lot ofinteraction going on, because it
was the first one and then thenext one didn't have near as
much, because it's like, well,that kind of sucked CJ.
I don't want to listen to you,but the truth is, if I wouldn't
(10:13):
have started, I wouldn't be herewhere I am today.
And I'll tell you what thetruth is.
I actually didn't.
I've been planning that I wasgoing to shoot this podcast and,
for whatever reason, my dayskeep on getting busy and
switched around and I just Iactually planned to shoot it a
couple of days ago and I had alittle bit more.
I like to wear my fit bodyshirt and I like to wear my nice
(10:33):
black fit body hat and look alittle more presentable.
But you know what I was like.
Yeah, I'm working out today atthe noon session and I've got
this about an hour between whereI can get this done.
I'm just going to wear thisshirt and this hat and I'm gonna
jump on screen and I'm gonna doit because if I wait for the
perfect time, then I'm justkicking the can down the road
and this episode may not havegot out, but it needed to get
(10:56):
out because, friend, I'm tellingyou, wherever you're at, maybe
you're holding yourself back, Iget it.
Maybe you have an injury, maybesomething is a little bit not
feeling the right way, but youcan go do something and,
especially as it pertains tolike, maybe, if you are a client
at Fit Body, hey, let thecoaches know so that we can give
you adjustment modificationsand keep you moving towards
(11:17):
reaching the goals that you have.
And really there's alwayssomething you can do.
Maybe you have an injury that'snot allowing you to use your
arm, but maybe you can use yourlegs and can you still get up
and go for a walk, but you'renot even doing that because
you're so focused on, like man,this injury in my arm.
Don't let the little things,the not perfect situations, hold
(11:38):
you back from becoming the bestpossible version of yourself.
I also want you to embrace thelearning process.
Okay, accept that setbacks aregoing to be part of the journey.
This in fact a health andwellness journey.
It is a marathon and it is nota sprint.
(11:58):
You are gonna have many momentsthat maybe it doesn't feel like
it's going right, maybe itfeels like it's too much to
handle, but you just keep takingone step in the right direction
.
I want to kind of just sharewith you guys a story of a
particular client who really,you know, she came to us and the
(12:20):
first time that she came towork out, I found out because
what we do at Fit Body is wealways write down and know when
new clients are coming for theirfirst session, and so we have
this gal's name written down onour sheet expecting her to come
to her session, and then shedidn't show.
And then what we do is, if theydon't show, we reach out to
them.
We just, hey, make sureeverything's okay.
We missed you in the sessiontoday, just wanted to see if
(12:48):
you're all right, anything wecan do for you and then possibly
when you're coming again.
And what we found out is thisparticular gal had came for her
first session, but she made itto the parking lot, she pulled
in, she parked, but there wasthis just overwhelming feeling
of am I truly worth it?
Can I really do this?
Whatever it all might be, shenever got out of her car and she
(13:09):
never came in the door.
She never walked through thedoor.
She let us know this.
We encouraged her hey, I get it, it happens no-transcript.
And she did.
She then came through the doorand she started her journey.
And the thing of it is is likeif you wait for everything to be
(13:30):
perfect or you maybe letsomething that you try stop you,
you're never going to reachthat success.
Because if she would have letthe fact that she came and never
went in be her ending point ofher journey with her health and
fitness, she'd never be whereshe is today Plenty of pounds
down, more mobility, workingevery single day.
(13:52):
And let me tell you I know herquite well now because it's been
a couple of years that she'sbeen here.
There's highs and there's lows,just like the rest of us, but
you don't let the lows stop youand you don't let the highs make
you feel like you'reundefeatable or unstoppable,
because life will throwsomething at you.
But you have to keep on going.
(14:13):
Another client I want to sharewith you.
She came to one of her firstsessions.
It had been a while since she'sworked out and Fit Body is a 30
minute.
It's a high intensity workout.
Now it is for all fitnesslevels because we can help
adjust, modify, scale up orscale down any exercise.
But after she did her firstsession she was quite sore and
so she was scheduled to comeback the next day for her second
(14:34):
session.
And I remember specificallygetting a phone call and this
client was talking to me and shesaid CJ, I'm not going to make
it today.
I am so sore I don't think thatit'd be good for me to come.
And I told her.
I said you know what.
I said hey, I got coach Vicki.
She's going to be there for youthis afternoon.
I'll make sure that she knowsyou're super sore from day one.
(14:54):
Between this point and when youcome in, I want to make sure
that you're staying wellhydrated.
Get that water up.
But when you come in today, Iwant you to stay somewhere
between 50% of effort max effort, 50% or less and just really
for this motion, or this time,go through the motion, because
that's gonna help loosen yourbody up, help you feel better
than if you just don't come.
(15:15):
But she almost didn't come.
She was trying to tell me whyshe didn't think she should come
and I had to help tell her thatwe were gonna be there for her.
But she didn't let that painstop her.
And the truth is is sometimesyou're going to have pain, but
maybe it's not going to be pain,maybe it's going to be
something else that pops up abusy day at work, a kid now has
(15:37):
a sporting event or somethingthat has to be happening, but if
we're always waiting foropportune, perfect times, you're
not going to do it Right.
I think about man when I openedFit Body Boot Camp.
I opened it in 2015.
I found Fit Body as anopportunity in 2014.
And, friends, when I found FitBody, I was actually engaged to
(15:59):
my wife, mel, and we weregetting ready, planning this
wedding.
We were going to get marriedand all of a sudden, I come home
one day and I'm like, hey, babe, guess what?
She's like, what I'm like.
I'm quitting my job, I'mopening a gym.
She's like what I'm like.
Yeah, the guy I was talking toon the phone from Fit Body, he's
like there's never going to bea right time.
(16:23):
I told him that we were gettingmarried.
I was's right, I just feel likeI have to do it.
And my wife, being amazing andthe gal that she is, she fully
supported me.
I'm sure in the back of hermind she thought I was a little
crazy.
She thought I was a little nuts.
Like here, we're planning thiswedding and you're going to what
?
You're going to quit your job,where you have an income right
now, you've got health insuranceright now, you've got all these
things that are good, and we'replanning this wedding and
(16:45):
you're going to give all that upto go start a gym.
Are you crazy?
I might be a little crazy, butI had the support of her.
I didn't wait for the right timeand I just did it.
And let me tell you what.
It was not the right time, likethere were so many different
things we had to figure out, butwe did it.
And if I wouldn't have justdecided to go for it.
I can guarantee and tell youwith full confidence, I for it.
(17:05):
I can guarantee and tell youwith full confidence I would not
be where I am today had I notjust taken the not right time
and just went for it.
And so right now, today, youmight be thinking that, hey,
it's not the right time, I don'thave what it takes to get going
, I don't have what it takes tomake it happen.
I don't have all things linedup perfectly, but if that's how
you're feeling, I want you totake a deep breath, I want you
to smile, and then I want you toknow this you got this because
(17:35):
if it doesn't feel like theright time, it may be the right
time because you just got tostart taking action.
And the thing of it is is youneed to find people that can
surround you, lock arms with youand hold you accountable, and
so maybe FitBody is not theright step for you.
Maybe you're just hearing aboutFitBody or you've kind of been
following me for a while, you'vebeen following this podcast,
and maybe FitBody isn't theright step, and I get that.
(17:56):
We've been doing FitBody nowfor almost 10 years and it isn't
maybe the right place foreverybody, and that is why I
have launched Fit and HealthyUniversity.
And Fit and Healthy Universityit's an online community.
It's got online done-for-youworkouts where you can literally
just push, play.
You get myself coaching youright through the screen.
So it's got done-for-youworkouts that you can do.
(18:16):
It's got meal plans, recipes.
It's got in-gym liftingprograms and it's an online
community where, no matter whereyou're at, whatever your
fitness level is, whatever gymyou go to, you can add this into
your life and it can help youstart making the progress you
want.
It's only 19 bucks a month, butyou can't beat it.
Right now it's only 19 bucks amonth.
(18:37):
We're growing the community.
We're gonna get it built out.
We already have over like 175people in this community and I'm
posting different workouts andengagement and content in there
all the time.
And maybe Fit Body isn't thefirst step, but maybe jumping in
and getting a part of acommunity that's gonna help hold
you accountable and get youmoving in the right direction.
Maybe that's your first stepand so, if that maybe sounds the
(19:00):
first step for you, there'sreally two ways that you can get
involved.
I'll drop a link in thedescription of this podcast
where you can click that link.
Like I said, it's 19 bucks, 14day free risk trial.
Put your card in, get rockingand rolling.
If it's not right for you, youlet us know.
We've refunded you every penny,no questions asked.
But here's the deal If we don'ttake action, nothing will
(19:21):
change.
If we don't take action,nothing's going to change.
Now the second way you can getinvolved maybe you don't have a
place right now, you're drivingwhatever.
You can't just go down and findthat link.
You can't click that link.
You can just go to the websiteSiouxFallsfit.
That is the website that hoststhis podcast, that hosts all the
different blogs I post, but inthe top right you can click.
Click on the top right andscroll down to university and
(19:45):
then you can join the universityright there.
Like I said, it's 19 bucks amonth.
Cancel anytime.
Worst case scenario literally,you pay and it's not right for
you.
I refund you your money, sothere's zero risk.
But I want you to know that youhave a choice to make right now.
You have a choice to eitherkeep doing what you're doing and
know that you have potential toget better results, or you can
(20:07):
take action and get betterresults.
Maybe Fit Body is not the rightplace, maybe Fit and Healthy
University isn't the right place.
But I tell you what You've gotto get moving, you've got to get
active, you've got to starteating healthier, drinking more
water, doing the things that aregoing to better your life.
If you want to better your life, you cannot wait for someone or
something to come in and changeit.
Unfortunately, you, friend,have to make the choice to
(20:31):
change your life for the better.
We all are given circumstancesthat maybe we wouldn't want or
maybe we don't like or maybe wewouldn't desire to be in.
But whatever circumstance thatyou're in right now, that's the
circumstance that you're in, andthere are always, in every
circumstances, there areopportunities.
And I say opportunities becausethey're areas that you can
(20:53):
control.
So, whatever the circumstanceyou're going through, you have
control over certain areas ofopportunity where you can just
make a little bit differentdecision, put in a little more
effort and get a better outcome.
So I want you to take actiontoday.
I want you to really dosomething today that's going to
move yourself in the rightdirection, and I want you to
(21:13):
know that really, you can dosomething today.
You don't have to wait.
So here's the deal.
Okay, I want to encourage youStop overthinking.
Right now you might beoverthinking.
You just heard me say hey, takeaction.
Right, fit and healthyUniversity it's 19 bucks.
Okay, what the heck $19?
You may have even spent $19 onsome stop at a restaurant or
(21:36):
fast food place today.
That $19 is gonna get you monthaccess to that to keep you
rocking in the right direction.
But, the heck, maybe you feellike it's uncomfortable.
I want you to understand thatsometimes, when you make these
decisions to take action, it isgoing to feel uncomfortable, but
that uncomfortable feeling isyou stepping outside of your
(21:57):
comfort zone into where progresshappens, because progress
happens outside of your comfortzone.
Okay, and I want you to rememberquit waiting for the perfect
time Because it doesn't exist.
It does not exist and, matterof fact, maybe it does and it's
right now.
Right now is the perfect timeto take action.
Go on a walk today, go on abike ride today, get outside,
(22:20):
get moving, get some more waterin today.
Right, I just have this kind ofclosing thought that I wrote
down and I want you to kind ofthink about this Don't let the
fear of starting keep you fromliving the healthy and the fit
life that you deserve and I puton there that you deserve
(22:41):
because you deserve to live afit and healthy life.
So don't let the fear ofstarting keep you from living
the healthy and fit life thatyou deserve.
You'll never feel 100% ready.
You're never going to feel 100%ready, but that's the point.
The only way to get closer toyour goals is if you start today
(23:01):
.
So I hope that somewherethrough this episode you found
encouragement, you found alittle boost of confidence that
you have what it takes, becauseyou do.
You do have what it takes, butyou now have to know that you
have what it takes.
But now you got to go takeaction.
So go take action today.
Know that I believe in you andyou can do it.
(23:23):
Like I said, I'm going to drop alink in the description for the
Fit and Healthy University.
I'd love to have you join us inthere.
Join us, introduce yourself.
Say, I listened to CJ's podcast.
Now I'm here.
We've got education courses,we've got recipes, we've got all
the things to keep you rocking.
And then just know that if Ican help you in any way, better
your health, better yourwellness, better your life
(23:46):
that's what I'm here for.
I know that God put me on thisearth to help others become the
best version of themselves.
And, friend, I am here today totell you that you can do it, but
you gotta go take action.
Hey, thank you so much fortaking time to listen to this
episode of the Fit and HealthySioux Falls show.
Do me a huge favor share thiswith a friend.
Heck, find a friend, friend,lock arms with them and start
(24:09):
taking action.
Today I'm going to drop a linkbelow in the description join us
in the fit and healthyuniversity.
If you don't have that link,you can't find it.
Just go to siouxfallsfit andyou can find the university with
a lot of other stuff on there.
But, hey, know that I'm here tohelp you.
You can do it, you're worth it,but, friend, you have to take
the action.
(24:29):
Go out, be great today, sharethis episode with a friend and I
will see you on the nextepisode of the Fit and Healthy
Sioux Falls Show.
Bye, you guys.
Peace.
How many times have you maybe told yourself that
you're going to wait until lifeslows down, or you're going to
wait until work is less busy, ormaybe you're going to wait
until the kids get back inschool?
You're going to just wait forthe perfect time before you
start taking action towardsbettering your health and your
(00:22):
fitness?
Friend, here's the truth.
The perfect time does not exist, and we're gonna dive all in on
why it's so important to starttaking action today.
Welcome to the Fit and HealthySioux Falls Show with your host,
myself, cj Workamp.
Let's dive in to today'sepisode.
(00:43):
What is going on?
(01:05):
You guys?
So glad that you took the timeout of your day to hang out with
me.
Man, there's so many thingsthat you could be doing, but
that you are here, it means theworld to me.
(01:28):
I've taken some time to jot somenotes down here just on really
helping us realize that there'sthis illusion.
There's this illusion that theperfect time to start doing
something is out there.
The perfect time is going toall of a sudden show up in our
life and the truth is it's not.
There isn't a perfect time, nomatter what you're maybe waiting
for to slow down or to changeor to get better.
(01:48):
Some other thing is gonna popup, and so I just want to let
you know and I'm sorry, but lifeis always going to throw you
challenges life is always goingto throw you obstacles, and they
come in many different shapes,sizes and forms, but they're
going to always be there.
So we can't wait for theperfect time.
(02:11):
We have to really realize thatwaiting for the perfect time I'm
sorry, but I got to let youknow that is just a form of
procrastination, right?
It's delaying you gettingbetter health, it's delaying you
reaching your goals, and thetruth is that there's
(02:31):
consequences.
If you delay working on yourhealth and working on your
fitness, if you don't takeaction and you don't do anything
to maybe get out, get movingmore, maybe start eating better,
it is going to lead to badhealth.
It's going to lead to moredoctor's visits.
(02:52):
It's going to lead to so manythings that we don't want and we
don't have to change everythingall at once.
You can start by taking smallsteps and, matter of fact, if
you try right now, today, tojust go and overhaul everything,
you're probably going to fail.
You need to take small,actionable steps to better your
(03:17):
health, your fitness, to improveyourself towards your goals.
Health and fitness isn'tsomething that we need to wait
for.
The perfect time for theperfect time, you guys, is today
.
The perfect time is as soon asthis episode's over Heck.
The perfect time might be rightnow.
Whatever you might be doing,maybe you have the next 10
(03:37):
minutes where you can get up outof a chair and get walking and
walk while you're listening tothis, and that right there is
taking steps towards achievingyour goals.
The thing of it is is thathealth and fitness and working
towards a better health andfitness it also plays a role on
our mental health.
Our mind needs to be moved inthe right direction, and if
(04:05):
we're not doing anything towardsbettering our health and our
fitness, you may even start tofind yourself in a negative
mindset, in this mental slump,and you gotta get out of it.
And you can start small, andit's actually more powerful to
start small than it is to wait.
You see and I'm not justtalking to you, I've done it
(04:28):
myself before but the truth isthat if we wait for this magical
right time to appear, we maynever start, because, like I
said earlier, something is goingto always come at us that we
have to deal with.
And so if you can just starttoday taking small steps and
(04:49):
let's talk about, kind of, someof those small steps, like I
just said, maybe you're going togo take a 10 minute walk Okay,
that's not too difficult to do,but it does take focused effort
and then actually taking actionto go do it.
Maybe you're gonna do somethingas simple as swapping a sugary
snack for a fruit, right, andit's again, that's literally no
(05:13):
effort.
It's just a little bit ofplanning.
But once you plan that, thenit's absolutely no effort.
You just, instead of grabbingwhatever that sugary snack is,
you grab a fruit that hasnatural sugars that will still
satisfy that sugar craving thatmaybe you have, but you just
have to be a little more aware,and that's starting.
So again, I just want tohighlight a lot of times we feel
(05:36):
like we have to make these big,grandiose changes to better our
health and fitness, and thetruth is, is you don't?
That is starting.
Maybe it's something as simpleas adding an extra glass of
water every single day.
I talk with our clients atFitBody all the time about how
you should be drinking half yourbody weight in ounces of water.
(05:58):
Now, for ease of talk, if youare 200 pounds, you should be
drinking 100 ounces of water.
Now let's say you are justhearing this for the first time
and you didn't know that youshould be drinking half your
body weight in ounces of water.
Or heck, maybe you did knowthat you should be drinking half
your body weight in ounces ofwater, but for some reason
(06:18):
you're not doing it.
Here's the deal If maybe you'reonly drinking let's say, I
don't know 50 ounces, okay, togo from 50 to 100, to double
your water intake just overnight, that might be a lot.
And so again we think that ithas to be all or nothing.
And it doesn't.
It could maybe be like rightnow you realize I'm only
(06:38):
drinking 50 ounces of water.
I should be drinking 100 ouncesof water.
My goal and my action step thatI'm going to take to better my
health is I'm going to juststart adding 10 ounces more per
day.
So instead of getting 50, I'mnow going to get 60.
And I always say kind of likedo it in days of three.
So if right now you're onlyhitting 50 ounces, you should be
(06:58):
drinking 100 ounces, let'sincrease that to 60.
Let's shoot to hit 60.
And as soon as we hit 60 forthree days in a row.
Now it becomes easier.
We know we can do that.
Now let's bump it up to 70.
Once you hit 70 for three daysin a row awesome, check it off.
Let's bump it up to 80.
But that way it's not this likeundoable thing.
(07:21):
To just double your waterintake, you're going to add 10
ounces, and once you add those10 ounces you do it for those
three days and then boom, nextthing you know you up it again.
So that's how taking smallsteps can really lead to big
changes.
Because these small steps, ifyou just are continually taking
small steps in the rightdirection, you don't notice it
(07:43):
and eventually you become great.
But the same is true thereverse and the opposite way.
If every day you're takinglittle tiny baby, gradual steps
the wrong way, you don't noticeit right away, but then all of a
sudden you find yourself atthis point of just bad health,
your body sore and achy becauseyou haven't been moving it, you
(08:04):
feel kind of lethargic becauseyou haven't been feeding it
properly, you haven't beengetting enough water, and so
those baby steps, whetherpositive or negative, they add
up over time.
And so if you're notconsciously making sure that
they're positive baby steps,more likely than not they're
going to be negative baby stepsand you're going to find
yourself in a place you don'twant wanna be.
(08:26):
Another thing that could beholding us back is maybe that
fear of failure.
Okay, maybe you're fearing thatyou're not gonna be able to
succeed, but the truth is isthat if you can just shift your
mindset of I don't need to beperfect, I just need to be
consistent, and that can besomething that really helps you
(08:46):
is that you know what?
I might not be perfect, but Ican consistently do my best and
put in my best foot forward totry to better my health and
better my fitness and better myoverall health and wellness.
So I don't want you to fearfailure and, matter of fact, I
almost want you to chase it.
And the reason I want you tochase it is because every time
(09:10):
you I'm gonna do air quotes hereif you're just listening, but
if you're watching you can seethem Every time you fail.
That's just a stepping stonefor you to realize where you
need to course correct.
That's all it is.
Every single person that issuccessful in life has had a
failure moment somewhere, butthe only way that failure is
(09:31):
actually failure is if you letthat define you and you let that
stop you, but if you let thatjust be a turning point to
really course correct and keepon going, now you just realize
you know what.
I don't need to be perfect, butI can be consistent.
And I tell you what if you lookback, even to this podcast, if
you look all the way back to thefirst episode, oh, my goodness,
(09:53):
it was bad.
The sound was bad, the lightingwas bad, everything was bad.
But I just did it and I don'tknow if that was right or wrong.
It probably was wrong, to behonest, because that episode had
a lot of views and a lot ofinteraction going on, because it
was the first one and then thenext one didn't have near as
much, because it's like, well,that kind of sucked CJ.
I don't want to listen to you,but the truth is, if I wouldn't
(10:13):
have started, I wouldn't be herewhere I am today.
And I'll tell you what thetruth is.
I actually didn't.
I've been planning that I wasgoing to shoot this podcast and,
for whatever reason, my dayskeep on getting busy and
switched around and I just Iactually planned to shoot it a
couple of days ago and I had alittle bit more.
I like to wear my fit bodyshirt and I like to wear my nice
(10:33):
black fit body hat and look alittle more presentable.
But you know what I was like.
Yeah, I'm working out today atthe noon session and I've got
this about an hour between whereI can get this done.
I'm just going to wear thisshirt and this hat and I'm gonna
jump on screen and I'm gonna doit because if I wait for the
perfect time, then I'm justkicking the can down the road
and this episode may not havegot out, but it needed to get
(10:56):
out because, friend, I'm tellingyou, wherever you're at, maybe
you're holding yourself back, Iget it.
Maybe you have an injury, maybesomething is a little bit not
feeling the right way, but youcan go do something and,
especially as it pertains tolike, maybe, if you are a client
at Fit Body, hey, let thecoaches know so that we can give
you adjustment modificationsand keep you moving towards
(11:17):
reaching the goals that you have.
And really there's alwayssomething you can do.
Maybe you have an injury that'snot allowing you to use your
arm, but maybe you can use yourlegs and can you still get up
and go for a walk, but you'renot even doing that because
you're so focused on, like man,this injury in my arm.
Don't let the little things,the not perfect situations, hold
(11:38):
you back from becoming the bestpossible version of yourself.
I also want you to embrace thelearning process.
Okay, accept that setbacks aregoing to be part of the journey.
This in fact a health andwellness journey.
It is a marathon and it is nota sprint.
(11:58):
You are gonna have many momentsthat maybe it doesn't feel like
it's going right, maybe itfeels like it's too much to
handle, but you just keep takingone step in the right direction
.
I want to kind of just sharewith you guys a story of a
particular client who really,you know, she came to us and the
(12:20):
first time that she came towork out, I found out because
what we do at Fit Body is wealways write down and know when
new clients are coming for theirfirst session, and so we have
this gal's name written down onour sheet expecting her to come
to her session, and then shedidn't show.
And then what we do is, if theydon't show, we reach out to
them.
We just, hey, make sureeverything's okay.
We missed you in the sessiontoday, just wanted to see if
(12:48):
you're all right, anything wecan do for you and then possibly
when you're coming again.
And what we found out is thisparticular gal had came for her
first session, but she made itto the parking lot, she pulled
in, she parked, but there wasthis just overwhelming feeling
of am I truly worth it?
Can I really do this?
Whatever it all might be, shenever got out of her car and she
(13:09):
never came in the door.
She never walked through thedoor.
She let us know this.
We encouraged her hey, I get it, it happens no-transcript.
And she did.
She then came through the doorand she started her journey.
And the thing of it is is likeif you wait for everything to be
(13:30):
perfect or you maybe letsomething that you try stop you,
you're never going to reachthat success.
Because if she would have letthe fact that she came and never
went in be her ending point ofher journey with her health and
fitness, she'd never be whereshe is today Plenty of pounds
down, more mobility, workingevery single day.
(13:52):
And let me tell you I know herquite well now because it's been
a couple of years that she'sbeen here.
There's highs and there's lows,just like the rest of us, but
you don't let the lows stop youand you don't let the highs make
you feel like you'reundefeatable or unstoppable,
because life will throwsomething at you.
But you have to keep on going.
(14:13):
Another client I want to sharewith you.
She came to one of her firstsessions.
It had been a while since she'sworked out and Fit Body is a 30
minute.
It's a high intensity workout.
Now it is for all fitnesslevels because we can help
adjust, modify, scale up orscale down any exercise.
But after she did her firstsession she was quite sore and
so she was scheduled to comeback the next day for her second
(14:34):
session.
And I remember specificallygetting a phone call and this
client was talking to me and shesaid CJ, I'm not going to make
it today.
I am so sore I don't think thatit'd be good for me to come.
And I told her.
I said you know what.
I said hey, I got coach Vicki.
She's going to be there for youthis afternoon.
I'll make sure that she knowsyou're super sore from day one.
(14:54):
Between this point and when youcome in, I want to make sure
that you're staying wellhydrated.
Get that water up.
But when you come in today, Iwant you to stay somewhere
between 50% of effort max effort, 50% or less and just really
for this motion, or this time,go through the motion, because
that's gonna help loosen yourbody up, help you feel better
than if you just don't come.
(15:15):
But she almost didn't come.
She was trying to tell me whyshe didn't think she should come
and I had to help tell her thatwe were gonna be there for her.
But she didn't let that painstop her.
And the truth is is sometimesyou're going to have pain, but
maybe it's not going to be pain,maybe it's going to be
something else that pops up abusy day at work, a kid now has
(15:37):
a sporting event or somethingthat has to be happening, but if
we're always waiting foropportune, perfect times, you're
not going to do it Right.
I think about man when I openedFit Body Boot Camp.
I opened it in 2015.
I found Fit Body as anopportunity in 2014.
And, friends, when I found FitBody, I was actually engaged to
(15:59):
my wife, mel, and we weregetting ready, planning this
wedding.
We were going to get marriedand all of a sudden, I come home
one day and I'm like, hey, babe, guess what?
She's like, what I'm like.
I'm quitting my job, I'mopening a gym.
She's like what I'm like.
Yeah, the guy I was talking toon the phone from Fit Body, he's
like there's never going to bea right time.
(16:23):
I told him that we were gettingmarried.
I was's right, I just feel likeI have to do it.
And my wife, being amazing andthe gal that she is, she fully
supported me.
I'm sure in the back of hermind she thought I was a little
crazy.
She thought I was a little nuts.
Like here, we're planning thiswedding and you're going to what
?
You're going to quit your job,where you have an income right
now, you've got health insuranceright now, you've got all these
things that are good, and we'replanning this wedding and
(16:45):
you're going to give all that upto go start a gym.
Are you crazy?
I might be a little crazy, butI had the support of her.
I didn't wait for the right timeand I just did it.
And let me tell you what.
It was not the right time, likethere were so many different
things we had to figure out, butwe did it.
And if I wouldn't have justdecided to go for it.
I can guarantee and tell youwith full confidence, I for it.
(17:05):
I can guarantee and tell youwith full confidence I would not
be where I am today had I notjust taken the not right time
and just went for it.
And so right now, today, youmight be thinking that, hey,
it's not the right time, I don'thave what it takes to get going
, I don't have what it takes tomake it happen.
I don't have all things linedup perfectly, but if that's how
you're feeling, I want you totake a deep breath, I want you
to smile, and then I want you toknow this you got this because
(17:35):
if it doesn't feel like theright time, it may be the right
time because you just got tostart taking action.
And the thing of it is is youneed to find people that can
surround you, lock arms with youand hold you accountable, and
so maybe FitBody is not theright step for you.
Maybe you're just hearing aboutFitBody or you've kind of been
following me for a while, you'vebeen following this podcast,
and maybe FitBody isn't theright step, and I get that.
(17:56):
We've been doing FitBody nowfor almost 10 years and it isn't
maybe the right place foreverybody, and that is why I
have launched Fit and HealthyUniversity.
And Fit and Healthy Universityit's an online community.
It's got online done-for-youworkouts where you can literally
just push, play.
You get myself coaching youright through the screen.
So it's got done-for-youworkouts that you can do.
(18:16):
It's got meal plans, recipes.
It's got in-gym liftingprograms and it's an online
community where, no matter whereyou're at, whatever your
fitness level is, whatever gymyou go to, you can add this into
your life and it can help youstart making the progress you
want.
It's only 19 bucks a month, butyou can't beat it.
Right now it's only 19 bucks amonth.
(18:37):
We're growing the community.
We're gonna get it built out.
We already have over like 175people in this community and I'm
posting different workouts andengagement and content in there
all the time.
And maybe Fit Body isn't thefirst step, but maybe jumping in
and getting a part of acommunity that's gonna help hold
you accountable and get youmoving in the right direction.
Maybe that's your first stepand so, if that maybe sounds the
(19:00):
first step for you, there'sreally two ways that you can get
involved.
I'll drop a link in thedescription of this podcast
where you can click that link.
Like I said, it's 19 bucks, 14day free risk trial.
Put your card in, get rockingand rolling.
If it's not right for you, youlet us know.
We've refunded you every penny,no questions asked.
But here's the deal If we don'ttake action, nothing will
(19:21):
change.
If we don't take action,nothing's going to change.
Now the second way you can getinvolved maybe you don't have a
place right now, you're drivingwhatever.
You can't just go down and findthat link.
You can't click that link.
You can just go to the websiteSiouxFallsfit.
That is the website that hoststhis podcast, that hosts all the
different blogs I post, but inthe top right you can click.
Click on the top right andscroll down to university and
(19:45):
then you can join the universityright there.
Like I said, it's 19 bucks amonth.
Cancel anytime.
Worst case scenario literally,you pay and it's not right for
you.
I refund you your money, sothere's zero risk.
But I want you to know that youhave a choice to make right now.
You have a choice to eitherkeep doing what you're doing and
know that you have potential toget better results, or you can
(20:07):
take action and get betterresults.
Maybe Fit Body is not the rightplace, maybe Fit and Healthy
University isn't the right place.
But I tell you what You've gotto get moving, you've got to get
active, you've got to starteating healthier, drinking more
water, doing the things that aregoing to better your life.
If you want to better your life, you cannot wait for someone or
something to come in and changeit.
Unfortunately, you, friend,have to make the choice to
(20:31):
change your life for the better.
We all are given circumstancesthat maybe we wouldn't want or
maybe we don't like or maybe wewouldn't desire to be in.
But whatever circumstance thatyou're in right now, that's the
circumstance that you're in, andthere are always, in every
circumstances, there areopportunities.
And I say opportunities becausethey're areas that you can
(20:53):
control.
So, whatever the circumstanceyou're going through, you have
control over certain areas ofopportunity where you can just
make a little bit differentdecision, put in a little more
effort and get a better outcome.
So I want you to take actiontoday.
I want you to really dosomething today that's going to
move yourself in the rightdirection, and I want you to
(21:13):
know that really, you can dosomething today.
You don't have to wait.
So here's the deal.
Okay, I want to encourage youStop overthinking.
Right now you might beoverthinking.
You just heard me say hey, takeaction.
Right, fit and healthyUniversity it's 19 bucks.
Okay, what the heck $19?
You may have even spent $19 onsome stop at a restaurant or
(21:36):
fast food place today.
That $19 is gonna get you monthaccess to that to keep you
rocking in the right direction.
But, the heck, maybe you feellike it's uncomfortable.
I want you to understand thatsometimes, when you make these
decisions to take action, it isgoing to feel uncomfortable, but
that uncomfortable feeling isyou stepping outside of your
(21:57):
comfort zone into where progresshappens, because progress
happens outside of your comfortzone.
Okay, and I want you to rememberquit waiting for the perfect
time Because it doesn't exist.
It does not exist and, matterof fact, maybe it does and it's
right now.
Right now is the perfect timeto take action.
Go on a walk today, go on abike ride today, get outside,
(22:20):
get moving, get some more waterin today.
Right, I just have this kind ofclosing thought that I wrote
down and I want you to kind ofthink about this Don't let the
fear of starting keep you fromliving the healthy and the fit
life that you deserve and I puton there that you deserve
(22:41):
because you deserve to live afit and healthy life.
So don't let the fear ofstarting keep you from living
the healthy and fit life thatyou deserve.
You'll never feel 100% ready.
You're never going to feel 100%ready, but that's the point.
The only way to get closer toyour goals is if you start today
(23:01):
.
So I hope that somewherethrough this episode you found
encouragement, you found alittle boost of confidence that
you have what it takes, becauseyou do.
You do have what it takes, butyou now have to know that you
have what it takes.
But now you got to go takeaction.
So go take action today.
Know that I believe in you andyou can do it.
(23:23):
Like I said, I'm going to drop alink in the description for the
Fit and Healthy University.
I'd love to have you join us inthere.
Join us, introduce yourself.
Say, I listened to CJ's podcast.
Now I'm here.
We've got education courses,we've got recipes, we've got all
the things to keep you rocking.
And then just know that if Ican help you in any way, better
your health, better yourwellness, better your life
(23:46):
that's what I'm here for.
I know that God put me on thisearth to help others become the
best version of themselves.
And, friend, I am here today totell you that you can do it, but
you gotta go take action.
Hey, thank you so much fortaking time to listen to this
episode of the Fit and HealthySioux Falls show.
Do me a huge favor share thiswith a friend.
Heck, find a friend, friend,lock arms with them and start
(24:09):
taking action.
Today I'm going to drop a linkbelow in the description join us
in the fit and healthyuniversity.
If you don't have that link,you can't find it.
Just go to siouxfallsfit andyou can find the university with
a lot of other stuff on there.
But, hey, know that I'm here tohelp you.
You can do it, you're worth it,but, friend, you have to take
the action.
(24:29):
Go out, be great today, sharethis episode with a friend and I
will see you on the nextepisode of the Fit and Healthy
Sioux Falls Show.
Bye, you guys.
Peace.
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