March 20, 2025 • 20 mins
We explore why fitness is often the first thing abandoned when life gets hectic, despite being something most people claim is crucially important to them, and practical strategies to maintain consistency regardless of your schedule.
• The urgent vs. important conundrum: why we tend to address immediate fires while postponing what truly matters long-term
• Why missing workouts has no immediate negative consequences, making it easy to keep postponing
• The danger of seeing fitness as binary rather than as a continuum – something is always better than nothing
• Creating contingency plans for busy days (15-20 minute home workouts) to maintain momentum
• The importance of blocking time in your calendar specifically for exercise
• Building a fitness identity where being active isn't optional but part of who you are
• Low-barrier options for starting or maintaining fitness at home without equipment or gym intimidation
• How consistency and momentum are everything – even shortened workouts maintain your exercise habit
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome to episode 54 of In the Grand Scheme of
Fitness with Justin and Ethan.
I'm Justin Scullard, your host,and I'm Ethan Wolfe, the co-host
, and so today, folks, we'regonna be talking about how to
manage your fitness with a busyschedule, how to not abandon
your fitness as soon as yourlife inevitably gets hectic,
whether that be with work, orwith kids, or with travel or
(00:22):
whatever have you.
Unfortunately, fitness tends tobe the first thing that folks
put on the chopping block assoon as they come across
troubled water, even though it'sone of the number one things
that almost everyone will say ismost important in their life.
It just so happens the firstthing people abandon when things
get tough.
So we want to talk about how tomanage that today, how to
(00:43):
smooth things over, excuse me,how to manage that today, how to
smooth things, smooth things,things over, excuse me, and how
to really just like look atthings a little bit more of a
continuum as opposed to a binary, to where it's not whether you
do or you don't, but like whatcan you do, and how to just make
sure that you stay on trackwith everything.
Speaker 2 (00:56):
That's right.
It is interesting.
You talked to most peoplewhat's most important in life
and important in life and let'ssay maybe family and health.
You know, and like you said,it's like it seems to be that
exercise is the seems to be theless valuable on the day-to-day.
First to go, it's leastprioritized.
It's when things get wild.
Speaker 1 (01:13):
Yeah it's the urgent versus important uh conundrum.
So most people tend to spendtheir lives just tending to
what's urgent.
You know like, well, I have toget to work, I have to get my
kids to school, we gotta eatdinner, the roof's leaking,
gotta fix that doctor'sappointment.
These are all real things likethese aren't just like bullshit,
(01:35):
you know, made up excuses.
These are this is life, youknow, and they're urgent.
Kids sick, gotta get them,gotta get to the doctor, you
know.
So because of that, we, we justfill our days with fires that
are urgent.
We basically spend our dayputting out fires because it's
urgent, and then we continue topostpone what's important.
So what's important, it's yourhealth, it's eating well, it's
(01:57):
exercising, it's putting alittle bit of money away.
These are all important thingsthat we universally agree on,
yet somehow we keep justifyingpostponing these things, uh, and
prioritizing urgent things.
And you got to do what you gotto do.
But one thing that I've surmised, uh, in all my years of
coaching with people and justobserving myself in this
situation, is that like this iswhy you have to block time off
(02:21):
and this is why you have that.
Maybe that means getting up alittle bit earlier, maybe like
there are sacrifices in order tofind time for what's important,
you know, because it's one ofthose things where it's like if
you don't eat well today and youdon't exercise today, well,
tomorrow's kind of the sameright.
Like your life doesn't changethat much, but if your kid's
sick today you know I'm in thehospital like this shit could
get worse real quick.
(02:42):
Exactly, exactly, yeah, and soit's because of that there's no
like immediate change in yourquality of life if you postpone,
and so, therefore, it's justvery easy to continue postponing
, that's true, but then the daysturn into weeks and weeks turn
into months.
Speaker 2 (02:56):
And then eventually, you know, eventually things all
of a sudden gain a little extraweight, or your body aches a
little bit, or yeah, you know,or it becomes urgent, or it
becomes urgent where now youhave a real crisis.
Yeah, you know, you know you'repre-diabetic or straight up
diabetic.
Straight up diabetic and youknow it doesn't jump that fast
that quick.
Speaker 1 (03:14):
But yeah, or you get a heart attack, you know, um, I
mean that all feels like thathappens to other people, but I
was just randomly golfing onsunday with this random
threesome.
That's golf for the party ofthree.
I don't know what you'rethinking, anyway.
So I was, I was alone and theyand they just put me with this
random threesome because theyalways want a foursome on tee
(03:36):
times.
So I went up there and it wasall like guys my age, they're
all like you know 40 somethingguys, and they're all buddies.
They're all you know 40something guys, and they're all
buddies.
They're all.
They don't know each other.
And I'm just kind of on thecorners practicing my swing and
you know we're getting friendlyas the round goes on and I
overheard them say man, can youbelieve alan had a heart attack?
Speaker 2 (03:55):
they're all just like oh man, I can't.
Speaker 1 (03:57):
Yeah, you know, no one saw coming.
I just I just kind of asked.
I was like how old was this guy?
Yeah, and like he was 38, 38,he.
But he was like al bundy, yeah,just hanging on the couch
drinking beer like watchingsports, just like eating take
out.
Eating take out not exercisingfucking 38 had a heart attack.
(04:17):
That's crazy.
So you know we all think thatit's other people, but it's like
you know, I'm 40 and a heartattack feels like the furthest
thing from my, from what'scoming for me.
You know what I mean.
Right, and it's just because,um, no one's perfect, but you
know, you just make it a pointto like, whether you feel like
it or not get a little workoutin get a little workout all
(04:41):
right, I should probably throwsome veggies in with this.
have I had enough water today?
Let me just chug a glass realquick.
These little like benigndecisions that mean nothing in
the short term but meaneverything in the long term.
Speaker 2 (04:55):
Yeah, for real, they just compound and it's so true,
and it is those little things ofjust do it.
It takes a second, especiallythe water thing, like lately
I've been finding I'm notdrinking enough water and I'm
just like man, what are youdoing?
Speaker 1 (05:07):
Well, it's that time of year when it's cooler, so,
like you're not as thirsty asyou are in the summer,
no-transcript.
It's like you got the idea ofyourself as this fit person and
(05:29):
you're like you know there'scertain components to exercise
that might resonate with you,like barbellbell, strength
training, like weight lifting,or, like you know, tanya's a
good example, like she justloves to go these like fitness
classes at like 6 am and we justget attached to this idea of
who we think we should be andwhat that person does.
(05:51):
And then when, when, whensituations in your life don't
allow for that version to work,then we just don't do it.
Right, and I think that's thebiggest issue.
I think it's having contingencyplans with your fitness of like
, well, maybe I would love to goto that strength training class
(06:12):
and do powerlifting with mybutt, but it isn't like an
hour-long thing.
And then I got to drive there Igotta park and like I gotta
work late tonight.
Or if you have a family, maybelike I I gotta my kid has their
game tonight.
I just so, instead of just notdoing it, you just what's your
contingency plan right?
So, like you know, getting adusty pair of dumbbells off
(06:33):
facebook marketplace for 20bucks, just so you have
something at home.
You can just knock out a 15, 20minute workout and always
looking at this is like notwhether I can or can't, but how
much can I do?
And if you have that growthmindset then you know you just
it's just keeping the, the slackout of the line, because it's
(06:54):
easy to let one skipped workoutturn into two, turn into three
nights.
So now you know you haven'tworked out in three weeks and
now you're afraid to go back tothe class to work out because
you know you're going to be sosore and it's going to be so
hard.
Now you're like oh crap.
So you can just avoid that byjust having a couple of like
quick 15, 20 minute workouts onrotation as a contingency plan.
So if your main idea of aworkout just doesn't pan out,
(07:17):
you can just keep the slack andthe line pulled up by these
little shorter workouts.
So when you do get back in theclass you're not just
devastatedly sore after theworkout Right?
Speaker 2 (07:27):
if you missed that.
6 am class that you had sointent.
Well now, because I missed myoptimal interest in fitness or
exercise now I just can't go ordo anything at all.
Yeah, totally.
It is one of those things thatit's easy to make getting a
workout in a mountain out of amolehill.
Oh yeah, you know, and I findmyself and it is interesting to
(07:47):
you like you're talking aboutthe momentum.
It's like when you're out ofmomentum it just seems like such
a crazy task.
You know you're going to besore, you feel so out of shape,
you know you're not going toperform as well, and so you're
just like, ah, then all of asudden it just becomes this like
insane beast with snarlingteeth that you kind of have to
face.
Where is?
If you just don't let it getthat far, and even if you do 15
(08:07):
minutes, you'd be amazed at thethe physical and emotional, like
bell that gets rung.
And then, even if you do 15minute workouts every day, all
of a sudden or every other dayyou get this momentum built
where all of a sudden it's notthe mountain out of the molehill
anymore.
And it's just easier to stepinto that moment, and so often
that's really what it is.
You get over that initialprecipice Cause I would be like
(08:28):
we were just talking before theshow and I was saying, hi, I
just did like leg workout beforecoming over here and I what
happened is that I was supposedto do like a full hour of
exercise, but then, you know, Itook a little longer to start
eating my food, which thenpushed everything back, and then
I wanted to go get like amatcha because I didn't have any
caffeine next thing, I know I'mlike oh shit.
I only got like 35 minutesbefore I have to leave and it
(08:50):
was almost at that point where Iwas like, oh, maybe I'll do it
later because I might have abreak, or you know, and that
that whole, the whole littleflip was starting to happen and
I was like no, no, no it just sohappened to be leg day, and
it's just I'm gonna be like hehas plenty of time.
Speaker 1 (09:03):
Plenty of time, exactly all of a sudden, when I
gotta eat, I need a littlematcha tea.
Speaker 2 (09:07):
Of course, yeah, but you know I just started moving
and you know, next thing I knowI did I got a little good pump
on the legs and came over.
It was fine, for sure, you know, just had to strike it.
So it's definitely.
I think that consistencydoesn't have to be a big deal
and being consistent is soimportant to build that momentum
, to build the confidence injust starting and to get the
(09:28):
kind of positive benefits ofjust making it accessible.
And I think that's what I wouldsay is like Justin was saying
so you've got to make time.
So I think, looking at yourcalendar and actually looking at
your week, and not like likelogging your food, if you wait
till the end of the day to logyour food and you log and you're
like, oh shit, well, I'm over.
Speaker 1 (09:44):
Oh yeah, Didn't eat enough protein.
It's like you kind of got tolike plan ahead a little bit.
Speaker 2 (09:52):
So I think that's a huge have two hours to drive to
the gym and do an hour, thenjust plan a 30 minute home
workout and do a yoga class offYouTube for 25 minutes or 40
minutes.
You know there's so manyaccessible things to do.
To just move our body and getsomething out of it that can be
accessible anywhere, doesn'thave to have any equipment, and
I think it's just kind ofknowing that those tools are
(10:12):
available and just making surewe just get something in on a
consistent basis because it is.
It is a busy world out there,yeah, and like.
Speaker 1 (10:20):
I know people who are incredibly fit that they have a
like a hybrid workout situationwhere it's like dip bar,
pull-up bar, you know, all thesethings are very, very
affordable, uh, maybe, and thenbe just like a nice set of bands
and it's like, you know, like Ican get to the gym, uh, on the
weekends, but during the week Ijust got no time, and so they
(10:41):
just do some version of that andit actually makes it much more
dynamic in a lot of ways,because it's like, okay, one or
two days we can go and get yourlike your heavy weights in, and
then throughout the week it'sjust like more, just like
calisthenic circuit trainingbands, and so you kind of have a
nice variety like and you canget an insane shape and like,
let's be honest, like mostpeople are not high level or
(11:03):
advanced fitness people likemost, by by far the majority of
people are.
So they struggle withconsistency.
They're they're good whenthey're good and then they're
really off when they're reallyoff, and so it's like allowing
yourself to like have to like beokay with doing something that
you that wasn't the first planor wasn't your initial plan, but
(11:25):
just like it's just improvising, it's just like acclimating to
the moment and not beingattached to it being one way.
However, what I will say isthat, like you know, a big
problem is people say I'm gonnawork out right, three times a
week this whole, like my year,my resolution is gonna work out
three times a week for 2025, butit's like, okay, well, we'll
(11:47):
win.
Uh, yeah, you know, like likeI'm whenever I have, whenever I
have time, it's like you gottamake it real.
One of the books I read a longtime ago I forget the name of it
and I forget the author, butjust trust me, I read it was all
about like, that sort of likeidentification with the version
of yourself that you want tobecome, and so it's one thing to
say, you know, I want to bemore fit versus like creating an
(12:12):
identity of like I am a fitperson right and when you are a
fit person, because and becauseyou, you don't miss right, but
it's an identity.
It's like if I'm a vegan, youare not, I am not going to try
your steak.
Yeah, that's just not an optionno, it's just, it's not
inherently who I am right, andif you can grasp that concept of
(12:36):
just like this is just who youare now, well then, it's not.
Well, if I can't get to the gym, I'm not going to do it, it's
well.
Okay, I can't get to the gym,so I guess I'll just knock out
like a 10 by 10 of push-ups andsquats or something like that.
You know just something,because this is just who I am
and it's a day that I work out.
I've already scheduled it, soI'm going to do it.
I'm putting it in a calendar.
(12:56):
Like you said, take it from theethereal and make it real, plug
it into your calendar.
So when you look at your dayand you got Zoom meeting, pick
the kid, oh shit, all right, Ialready blocked off that, all
right.
Well, it's in there.
So now it's like if I don't doit, it's not like I can say, oh,
I got something else I got todo.
I blocked that time off.
Yeah, yeah, yeah.
(13:17):
That's a real choice yes, it's areal choice now to not do it.
And sometimes that for mostself-respect people can be
enough accountability to just belike all right, fine, fine,
fine.
I'll just get it started.
What they say you don't findtime, you make time.
Yes, yeah, it's fucking hard.
It's it's so hard.
(13:37):
It's like everyone thinksthey're so different.
It's like, dude, everyone'sbusy, everyone's tired, everyone
has things they'd rather doyeah, not like no exception but
you know we.
But at the end of the day, likeif you know person who runs a
fortune 500 company is taking 15meetings a day can get up at 5
and do a 30-minute workout.
(13:57):
So can you.
Speaker 2 (13:59):
Yeah, I mean, I even had a client the other day that
was a half hour late to ourtraining session.
She told me she was going to belate but her nanny pulled her
aside right as she was walkingout the door and it was about
something semi-serious.
I guess she didn't really gointo it, but she still showed up
to the session.
Something like semi-serious.
I guess she didn't really gointo it, but she still showed up
to the session and I had somuch respect and obviously a
half hour session is not asoptimal as an hour session, but
hey, but she still showed up andgot something in, you know, and
(14:21):
I kicked her butt in the halfhour, but it was one of those
things that I think most peoplewhen they were going to be a
half hour late, would haveprobably just called yeah
it's not worth it.
It's not, yeah, at this pointit's, it's, it's a lost cause.
And so I had at least a lot ofrespect for the tenacity.
I mean she started like go outto dinner afterwards with you
know some like business dinneror something like you know.
It wasn't like she just had therest of the evening off.
(14:42):
So I had a lot of respect forher to still get something in
and still commit to the the timeblocked and not let this, this
like knock in the boat, so tospeak, of her day and moment
derail her.
Speaker 1 (14:55):
You know, momentum's everything, habit is everything,
and if you're in a routine,then your mission is to stay in
that routine, because thingsthat are just hard eating,
healthy, exercising that requirerestraint and sacrifice yeah,
(15:17):
man, you could do it for yearsand years and years and just
have one bad month and it's sohard to get back, like if
anybody's ever like tried tolike wake up early and it's like
all right.
I'm waking up early, I'm gettingup an hour earlier and you're
doing it, and you're doing itand doing it and then all of a
sudden you have like a vacation,you get to sleep in for a week.
All of a sudden, trying to getup early again is the hardest
(15:38):
thing you've ever done.
It's just like I.
I woke up at five for 10 yearsand then one week of sleeping in
and now we aim at five.
Speaker 2 (15:46):
Feels like I'm like, but what about the last 10 years
?
Speaker 1 (15:49):
and so it's just momentum is so important not
breaking the chain of habitright, even if it means you're
30 minutes late.
But you showed up and you didwhat you could and that kept the
the chain of habit intact.
I think is always the objectivefor consistency 100.
Speaker 2 (16:03):
I would say like, like we've talked about
previously with other things,it's, I think, like educating
yourself on some tools, likedoing just a little bit of
understanding of the differentways that you can exercise,
because I think so often it is,oh, oh, I need to go to the gym
and then, like you said, if Ican't make it to that class or
go to the gym, well, I guess theexercise is out for the day.
And so just understanding that,yeah, bodyweight exercise is
(16:23):
great and you can do it anywhereat any time.
And just what are yourresources?
There are YouTube videos.
You can get a coach, two videosyou can get a coach.
You can buy just like a littleso easy program.
There's so many ways that areboth free to having somebody who
will, you know, reduce the mostefficient path for you
available.
And I think sometimes that thatis over people's head and
there's, like you said, there'slike a lane that they think
(16:46):
fitness fits in.
And I think once you understandthat there's so many different
ways to do it, then you havemore tools in the belt that can
match that improvisation of whatyour day might look like,
depending on how it goes, youknow yeah, yeah, exactly, and
like that's why, like I'm almosta bigger proponent of people
starting out their fitnessjourney, whether you're brand
(17:06):
new, whether you're just kind ofstruggling with consistency,
you're kind of intermediate.
Speaker 1 (17:10):
but yeah, you know, just starting out at home is so
much easier because it lowersthe barrier of entry and you can
just sit there in a safe spaceand you can watch a video, you
can see how things aredemonstrated.
No one's gonna judge you if yougo super light or if you mess
it up, because if you're justlike new, that gym can be a very
(17:31):
intimidating place.
I mean, like I went with Tanyato Equinox for like a day pass
and man, we walked in at youknow, 5 pm or whatever, and it
was just, I mean you know, likeyou have your plan.
Okay, I'm going to do squats,then I'm going to do this, but
like every piece of equipment istaken and I'm like, oh right,
(17:54):
so you piece of equipment'staken.
I'm like, oh right, so you justgot to kind of stand there
while some guy has hisheadphones on and he's grinding
your set out.
You don't want to be weird.
But then as soon as you finish,you say can I, can I, can I
work in with you?
And he's like, all right, yeah,yeah.
And then I got to pull hisweight off.
So, like you know, and it'sjust like I'm a 20 year veteran,
like I don't have a problemwalking up and asking if I can
work in yeah, but even then it'sstill a little awkward,
(18:14):
uncomfortable I don't want to dothat, like that sucks, yeah,
versus like a newbie.
Oh man, like going there andthey're just like nope and they
just go on the treadmill andwalk for 20 minutes or just not
even knowing where the equipmentis.
Speaker 2 (18:26):
You're like, okay, like neutral grip yeah, machine.
Speaker 1 (18:30):
What does that even look like?
Speaker 2 (18:32):
you want it around and then there's only one of
them and it's taken.
There's three people in lineversus.
Speaker 1 (18:37):
You know, you just go like on youtube and just like
you know, upper body resistance,band workout, yeah, lower body
resistance and you just do thatfor eight weeks, kind of get
comfortable with, like whatthings are called, how to
perform the movements you know,watch how it's done, tinker with
it on your own, kind of getinto your the right form.
You know that, I feel like, isso much more valuable, it's
(19:00):
easier, it's less time you youhave, you give yourself a safe
space, you're not judged, youdon't feel pressured to go
heavier, right, because whensome jack dudes watch you you
probably maybe only should do 20pounds, but you go up to 50
because you're like, well youknow, and then you hurt yourself
and you're like yeah, thisisn't for me.
So I think that, like, loweringthe barrier of entry is just
super important.
If you love the gym and youwant to go, and it's convenient
(19:22):
for you and you got, there's noreason not to.
Great yeah, 100 great yeah.
However, don't snooze on homeworkouts, definitely don't
snooze on home, yeah rightbehind these cameras is my
little squat rack, which I'vehad for years now, beginning the
pandemic.
Got a hundred dollar squat rackon amazon hundred bucks for a
full squat rack, pull-up baramazing, yeah, and got some
(19:44):
weights and some dumbbells andbenches and, honestly, like it's
everything anyone needs to getin really, really great shape.
Um, and so you know, assemblingyour own little like corner of
your apartment or your house andjust having your own little
workout space is actually, Ithink, very, very, um, a very
good idea for people whostruggle with consistency in the
gym.
Speaker 2 (20:02):
Yeah, yeah, 100% system right there for you.
Speaker 1 (20:04):
Okay guys.
Well, that was episode uh 54 ofIn the Grand Scheme of Fitness
uh with Justin and Ethan, and uhhope that helped you guys get a
grip on.
You know how to navigate a busyschedule while without
abandoning your fitness, areally important topic that I
know a lot of folks strugglewith.
So stay tuned for more episodescoming your way soon.
Speaker 2 (20:25):
Talk to you guys later.
Speaker 1 (20:25):
Peace, peace.
Welcome to episode 54 of In the Grand Scheme of
Fitness with Justin and Ethan.
I'm Justin Scullard, your host,and I'm Ethan Wolfe, the co-host
, and so today, folks, we'regonna be talking about how to
manage your fitness with a busyschedule, how to not abandon
your fitness as soon as yourlife inevitably gets hectic,
whether that be with work, orwith kids, or with travel or
(00:22):
whatever have you.
Unfortunately, fitness tends tobe the first thing that folks
put on the chopping block assoon as they come across
troubled water, even though it'sone of the number one things
that almost everyone will say ismost important in their life.
It just so happens the firstthing people abandon when things
get tough.
So we want to talk about how tomanage that today, how to
(00:43):
smooth things over, excuse me,how to manage that today, how to
smooth things, smooth things,things over, excuse me, and how
to really just like look atthings a little bit more of a
continuum as opposed to a binary, to where it's not whether you
do or you don't, but like whatcan you do, and how to just make
sure that you stay on trackwith everything.
Speaker 2 (00:56):
That's right.
It is interesting.
You talked to most peoplewhat's most important in life
and important in life and let'ssay maybe family and health.
You know, and like you said,it's like it seems to be that
exercise is the seems to be theless valuable on the day-to-day.
First to go, it's leastprioritized.
It's when things get wild.
Speaker 1 (01:13):
Yeah it's the urgent versus important uh conundrum.
So most people tend to spendtheir lives just tending to
what's urgent.
You know like, well, I have toget to work, I have to get my
kids to school, we gotta eatdinner, the roof's leaking,
gotta fix that doctor'sappointment.
These are all real things likethese aren't just like bullshit,
(01:35):
you know, made up excuses.
These are this is life, youknow, and they're urgent.
Kids sick, gotta get them,gotta get to the doctor, you
know.
So because of that, we, we justfill our days with fires that
are urgent.
We basically spend our dayputting out fires because it's
urgent, and then we continue topostpone what's important.
So what's important, it's yourhealth, it's eating well, it's
(01:57):
exercising, it's putting alittle bit of money away.
These are all important thingsthat we universally agree on,
yet somehow we keep justifyingpostponing these things, uh, and
prioritizing urgent things.
And you got to do what you gotto do.
But one thing that I've surmised, uh, in all my years of
coaching with people and justobserving myself in this
situation, is that like this iswhy you have to block time off
(02:21):
and this is why you have that.
Maybe that means getting up alittle bit earlier, maybe like
there are sacrifices in order tofind time for what's important,
you know, because it's one ofthose things where it's like if
you don't eat well today and youdon't exercise today, well,
tomorrow's kind of the sameright.
Like your life doesn't changethat much, but if your kid's
sick today you know I'm in thehospital like this shit could
get worse real quick.
(02:42):
Exactly, exactly, yeah, and soit's because of that there's no
like immediate change in yourquality of life if you postpone,
and so, therefore, it's justvery easy to continue postponing
, that's true, but then the daysturn into weeks and weeks turn
into months.
Speaker 2 (02:56):
And then eventually, you know, eventually things all
of a sudden gain a little extraweight, or your body aches a
little bit, or yeah, you know,or it becomes urgent, or it
becomes urgent where now youhave a real crisis.
Yeah, you know, you know you'repre-diabetic or straight up
diabetic.
Straight up diabetic and youknow it doesn't jump that fast
that quick.
Speaker 1 (03:14):
But yeah, or you get a heart attack, you know, um, I
mean that all feels like thathappens to other people, but I
was just randomly golfing onsunday with this random
threesome.
That's golf for the party ofthree.
I don't know what you'rethinking, anyway.
So I was, I was alone and theyand they just put me with this
random threesome because theyalways want a foursome on tee
(03:36):
times.
So I went up there and it wasall like guys my age, they're
all like you know 40 somethingguys, and they're all buddies.
They're all you know 40something guys, and they're all
buddies.
They're all.
They don't know each other.
And I'm just kind of on thecorners practicing my swing and
you know we're getting friendlyas the round goes on and I
overheard them say man, can youbelieve alan had a heart attack?
Speaker 2 (03:55):
they're all just like oh man, I can't.
Speaker 1 (03:57):
Yeah, you know, no one saw coming.
I just I just kind of asked.
I was like how old was this guy?
Yeah, and like he was 38, 38,he.
But he was like al bundy, yeah,just hanging on the couch
drinking beer like watchingsports, just like eating take
out.
Eating take out not exercisingfucking 38 had a heart attack.
(04:17):
That's crazy.
So you know we all think thatit's other people, but it's like
you know, I'm 40 and a heartattack feels like the furthest
thing from my, from what'scoming for me.
You know what I mean.
Right, and it's just because,um, no one's perfect, but you
know, you just make it a pointto like, whether you feel like
it or not get a little workoutin get a little workout all
(04:41):
right, I should probably throwsome veggies in with this.
have I had enough water today?
Let me just chug a glass realquick.
These little like benigndecisions that mean nothing in
the short term but meaneverything in the long term.
Speaker 2 (04:55):
Yeah, for real, they just compound and it's so true,
and it is those little things ofjust do it.
It takes a second, especiallythe water thing, like lately
I've been finding I'm notdrinking enough water and I'm
just like man, what are youdoing?
Speaker 1 (05:07):
Well, it's that time of year when it's cooler, so,
like you're not as thirsty asyou are in the summer,
no-transcript.
It's like you got the idea ofyourself as this fit person and
(05:29):
you're like you know there'scertain components to exercise
that might resonate with you,like barbellbell, strength
training, like weight lifting,or, like you know, tanya's a
good example, like she justloves to go these like fitness
classes at like 6 am and we justget attached to this idea of
who we think we should be andwhat that person does.
(05:51):
And then when, when, whensituations in your life don't
allow for that version to work,then we just don't do it.
Right, and I think that's thebiggest issue.
I think it's having contingencyplans with your fitness of like
, well, maybe I would love to goto that strength training class
(06:12):
and do powerlifting with mybutt, but it isn't like an
hour-long thing.
And then I got to drive there Igotta park and like I gotta
work late tonight.
Or if you have a family, maybelike I I gotta my kid has their
game tonight.
I just so, instead of just notdoing it, you just what's your
contingency plan right?
So, like you know, getting adusty pair of dumbbells off
(06:33):
facebook marketplace for 20bucks, just so you have
something at home.
You can just knock out a 15, 20minute workout and always
looking at this is like notwhether I can or can't, but how
much can I do?
And if you have that growthmindset then you know you just
it's just keeping the, the slackout of the line, because it's
(06:54):
easy to let one skipped workoutturn into two, turn into three
nights.
So now you know you haven'tworked out in three weeks and
now you're afraid to go back tothe class to work out because
you know you're going to be sosore and it's going to be so
hard.
Now you're like oh crap.
So you can just avoid that byjust having a couple of like
quick 15, 20 minute workouts onrotation as a contingency plan.
So if your main idea of aworkout just doesn't pan out,
(07:17):
you can just keep the slack andthe line pulled up by these
little shorter workouts.
So when you do get back in theclass you're not just
devastatedly sore after theworkout Right?
Speaker 2 (07:27):
if you missed that.
6 am class that you had sointent.
Well now, because I missed myoptimal interest in fitness or
exercise now I just can't go ordo anything at all.
Yeah, totally.
It is one of those things thatit's easy to make getting a
workout in a mountain out of amolehill.
Oh yeah, you know, and I findmyself and it is interesting to
(07:47):
you like you're talking aboutthe momentum.
It's like when you're out ofmomentum it just seems like such
a crazy task.
You know you're going to besore, you feel so out of shape,
you know you're not going toperform as well, and so you're
just like, ah, then all of asudden it just becomes this like
insane beast with snarlingteeth that you kind of have to
face.
Where is?
If you just don't let it getthat far, and even if you do 15
(08:07):
minutes, you'd be amazed at thethe physical and emotional, like
bell that gets rung.
And then, even if you do 15minute workouts every day, all
of a sudden or every other dayyou get this momentum built
where all of a sudden it's notthe mountain out of the molehill
anymore.
And it's just easier to stepinto that moment, and so often
that's really what it is.
You get over that initialprecipice Cause I would be like
(08:28):
we were just talking before theshow and I was saying, hi, I
just did like leg workout beforecoming over here and I what
happened is that I was supposedto do like a full hour of
exercise, but then, you know, Itook a little longer to start
eating my food, which thenpushed everything back, and then
I wanted to go get like amatcha because I didn't have any
caffeine next thing, I know I'mlike oh shit.
I only got like 35 minutesbefore I have to leave and it
(08:50):
was almost at that point where Iwas like, oh, maybe I'll do it
later because I might have abreak, or you know, and that
that whole, the whole littleflip was starting to happen and
I was like no, no, no it just sohappened to be leg day, and
it's just I'm gonna be like hehas plenty of time.
Speaker 1 (09:03):
Plenty of time, exactly all of a sudden, when I
gotta eat, I need a littlematcha tea.
Speaker 2 (09:07):
Of course, yeah, but you know I just started moving
and you know, next thing I knowI did I got a little good pump
on the legs and came over.
It was fine, for sure, you know, just had to strike it.
So it's definitely.
I think that consistencydoesn't have to be a big deal
and being consistent is soimportant to build that momentum
, to build the confidence injust starting and to get the
(09:28):
kind of positive benefits ofjust making it accessible.
And I think that's what I wouldsay is like Justin was saying
so you've got to make time.
So I think, looking at yourcalendar and actually looking at
your week, and not like likelogging your food, if you wait
till the end of the day to logyour food and you log and you're
like, oh shit, well, I'm over.
Speaker 1 (09:44):
Oh yeah, Didn't eat enough protein.
It's like you kind of got tolike plan ahead a little bit.
Speaker 2 (09:52):
So I think that's a huge have two hours to drive to
the gym and do an hour, thenjust plan a 30 minute home
workout and do a yoga class offYouTube for 25 minutes or 40
minutes.
You know there's so manyaccessible things to do.
To just move our body and getsomething out of it that can be
accessible anywhere, doesn'thave to have any equipment, and
I think it's just kind ofknowing that those tools are
(10:12):
available and just making surewe just get something in on a
consistent basis because it is.
It is a busy world out there,yeah, and like.
Speaker 1 (10:20):
I know people who are incredibly fit that they have a
like a hybrid workout situationwhere it's like dip bar,
pull-up bar, you know, all thesethings are very, very
affordable, uh, maybe, and thenbe just like a nice set of bands
and it's like, you know, like Ican get to the gym, uh, on the
weekends, but during the week Ijust got no time, and so they
(10:41):
just do some version of that andit actually makes it much more
dynamic in a lot of ways,because it's like, okay, one or
two days we can go and get yourlike your heavy weights in, and
then throughout the week it'sjust like more, just like
calisthenic circuit trainingbands, and so you kind of have a
nice variety like and you canget an insane shape and like,
let's be honest, like mostpeople are not high level or
(11:03):
advanced fitness people likemost, by by far the majority of
people are.
So they struggle withconsistency.
They're they're good whenthey're good and then they're
really off when they're reallyoff, and so it's like allowing
yourself to like have to like beokay with doing something that
you that wasn't the first planor wasn't your initial plan, but
(11:25):
just like it's just improvising, it's just like acclimating to
the moment and not beingattached to it being one way.
However, what I will say isthat, like you know, a big
problem is people say I'm gonnawork out right, three times a
week this whole, like my year,my resolution is gonna work out
three times a week for 2025, butit's like, okay, well, we'll
(11:47):
win.
Uh, yeah, you know, like likeI'm whenever I have, whenever I
have time, it's like you gottamake it real.
One of the books I read a longtime ago I forget the name of it
and I forget the author, butjust trust me, I read it was all
about like, that sort of likeidentification with the version
of yourself that you want tobecome, and so it's one thing to
say, you know, I want to bemore fit versus like creating an
(12:12):
identity of like I am a fitperson right and when you are a
fit person, because and becauseyou, you don't miss right, but
it's an identity.
It's like if I'm a vegan, youare not, I am not going to try
your steak.
Yeah, that's just not an optionno, it's just, it's not
inherently who I am right, andif you can grasp that concept of
(12:36):
just like this is just who youare now, well then, it's not.
Well, if I can't get to the gym, I'm not going to do it, it's
well.
Okay, I can't get to the gym,so I guess I'll just knock out
like a 10 by 10 of push-ups andsquats or something like that.
You know just something,because this is just who I am
and it's a day that I work out.
I've already scheduled it, soI'm going to do it.
I'm putting it in a calendar.
(12:56):
Like you said, take it from theethereal and make it real, plug
it into your calendar.
So when you look at your dayand you got Zoom meeting, pick
the kid, oh shit, all right, Ialready blocked off that, all
right.
Well, it's in there.
So now it's like if I don't doit, it's not like I can say, oh,
I got something else I got todo.
I blocked that time off.
Yeah, yeah, yeah.
(13:17):
That's a real choice yes, it's areal choice now to not do it.
And sometimes that for mostself-respect people can be
enough accountability to just belike all right, fine, fine,
fine.
I'll just get it started.
What they say you don't findtime, you make time.
Yes, yeah, it's fucking hard.
It's it's so hard.
(13:37):
It's like everyone thinksthey're so different.
It's like, dude, everyone'sbusy, everyone's tired, everyone
has things they'd rather doyeah, not like no exception but
you know we.
But at the end of the day, likeif you know person who runs a
fortune 500 company is taking 15meetings a day can get up at 5
and do a 30-minute workout.
(13:57):
So can you.
Speaker 2 (13:59):
Yeah, I mean, I even had a client the other day that
was a half hour late to ourtraining session.
She told me she was going to belate but her nanny pulled her
aside right as she was walkingout the door and it was about
something semi-serious.
I guess she didn't really gointo it, but she still showed up
to the session.
Something like semi-serious.
I guess she didn't really gointo it, but she still showed up
to the session and I had somuch respect and obviously a
half hour session is not asoptimal as an hour session, but
hey, but she still showed up andgot something in, you know, and
(14:21):
I kicked her butt in the halfhour, but it was one of those
things that I think most peoplewhen they were going to be a
half hour late, would haveprobably just called yeah
it's not worth it.
It's not, yeah, at this pointit's, it's, it's a lost cause.
And so I had at least a lot ofrespect for the tenacity.
I mean she started like go outto dinner afterwards with you
know some like business dinneror something like you know.
It wasn't like she just had therest of the evening off.
(14:42):
So I had a lot of respect forher to still get something in
and still commit to the the timeblocked and not let this, this
like knock in the boat, so tospeak, of her day and moment
derail her.
Speaker 1 (14:55):
You know, momentum's everything, habit is everything,
and if you're in a routine,then your mission is to stay in
that routine, because thingsthat are just hard eating,
healthy, exercising that requirerestraint and sacrifice yeah,
(15:17):
man, you could do it for yearsand years and years and just
have one bad month and it's sohard to get back, like if
anybody's ever like tried tolike wake up early and it's like
all right.
I'm waking up early, I'm gettingup an hour earlier and you're
doing it, and you're doing itand doing it and then all of a
sudden you have like a vacation,you get to sleep in for a week.
All of a sudden, trying to getup early again is the hardest
(15:38):
thing you've ever done.
It's just like I.
I woke up at five for 10 yearsand then one week of sleeping in
and now we aim at five.
Speaker 2 (15:46):
Feels like I'm like, but what about the last 10 years
?
Speaker 1 (15:49):
and so it's just momentum is so important not
breaking the chain of habitright, even if it means you're
30 minutes late.
But you showed up and you didwhat you could and that kept the
the chain of habit intact.
I think is always the objectivefor consistency 100.
Speaker 2 (16:03):
I would say like, like we've talked about
previously with other things,it's, I think, like educating
yourself on some tools, likedoing just a little bit of
understanding of the differentways that you can exercise,
because I think so often it is,oh, oh, I need to go to the gym
and then, like you said, if Ican't make it to that class or
go to the gym, well, I guess theexercise is out for the day.
And so just understanding that,yeah, bodyweight exercise is
(16:23):
great and you can do it anywhereat any time.
And just what are yourresources?
There are YouTube videos.
You can get a coach, two videosyou can get a coach.
You can buy just like a littleso easy program.
There's so many ways that areboth free to having somebody who
will, you know, reduce the mostefficient path for you
available.
And I think sometimes that thatis over people's head and
there's, like you said, there'slike a lane that they think
(16:46):
fitness fits in.
And I think once you understandthat there's so many different
ways to do it, then you havemore tools in the belt that can
match that improvisation of whatyour day might look like,
depending on how it goes, youknow yeah, yeah, exactly, and
like that's why, like I'm almosta bigger proponent of people
starting out their fitnessjourney, whether you're brand
(17:06):
new, whether you're just kind ofstruggling with consistency,
you're kind of intermediate.
Speaker 1 (17:10):
but yeah, you know, just starting out at home is so
much easier because it lowersthe barrier of entry and you can
just sit there in a safe spaceand you can watch a video, you
can see how things aredemonstrated.
No one's gonna judge you if yougo super light or if you mess
it up, because if you're justlike new, that gym can be a very
(17:31):
intimidating place.
I mean, like I went with Tanyato Equinox for like a day pass
and man, we walked in at youknow, 5 pm or whatever, and it
was just, I mean you know, likeyou have your plan.
Okay, I'm going to do squats,then I'm going to do this, but
like every piece of equipment istaken and I'm like, oh right,
(17:54):
so you piece of equipment'staken.
I'm like, oh right, so you justgot to kind of stand there
while some guy has hisheadphones on and he's grinding
your set out.
You don't want to be weird.
But then as soon as you finish,you say can I, can I, can I
work in with you?
And he's like, all right, yeah,yeah.
And then I got to pull hisweight off.
So, like you know, and it'sjust like I'm a 20 year veteran,
like I don't have a problemwalking up and asking if I can
work in yeah, but even then it'sstill a little awkward,
(18:14):
uncomfortable I don't want to dothat, like that sucks, yeah,
versus like a newbie.
Oh man, like going there andthey're just like nope and they
just go on the treadmill andwalk for 20 minutes or just not
even knowing where the equipmentis.
Speaker 2 (18:26):
You're like, okay, like neutral grip yeah, machine.
Speaker 1 (18:30):
What does that even look like?
Speaker 2 (18:32):
you want it around and then there's only one of
them and it's taken.
There's three people in lineversus.
Speaker 1 (18:37):
You know, you just go like on youtube and just like
you know, upper body resistance,band workout, yeah, lower body
resistance and you just do thatfor eight weeks, kind of get
comfortable with, like whatthings are called, how to
perform the movements you know,watch how it's done, tinker with
it on your own, kind of getinto your the right form.
You know that, I feel like, isso much more valuable, it's
(19:00):
easier, it's less time you youhave, you give yourself a safe
space, you're not judged, youdon't feel pressured to go
heavier, right, because whensome jack dudes watch you you
probably maybe only should do 20pounds, but you go up to 50
because you're like, well youknow, and then you hurt yourself
and you're like yeah, thisisn't for me.
So I think that, like, loweringthe barrier of entry is just
super important.
If you love the gym and youwant to go, and it's convenient
(19:22):
for you and you got, there's noreason not to.
Great yeah, 100 great yeah.
However, don't snooze on homeworkouts, definitely don't
snooze on home, yeah rightbehind these cameras is my
little squat rack, which I'vehad for years now, beginning the
pandemic.
Got a hundred dollar squat rackon amazon hundred bucks for a
full squat rack, pull-up baramazing, yeah, and got some
(19:44):
weights and some dumbbells andbenches and, honestly, like it's
everything anyone needs to getin really, really great shape.
Um, and so you know, assemblingyour own little like corner of
your apartment or your house andjust having your own little
workout space is actually, Ithink, very, very, um, a very
good idea for people whostruggle with consistency in the
gym.
Speaker 2 (20:02):
Yeah, yeah, 100% system right there for you.
Speaker 1 (20:04):
Okay guys.
Well, that was episode uh 54 ofIn the Grand Scheme of Fitness
uh with Justin and Ethan, and uhhope that helped you guys get a
grip on.
You know how to navigate a busyschedule while without
abandoning your fitness, areally important topic that I
know a lot of folks strugglewith.
So stay tuned for more episodescoming your way soon.
Speaker 2 (20:25):
Talk to you guys later.
Speaker 1 (20:25):
Peace, peace.
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