Episode Transcript
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Speaker 1 (00:02):
If you're a whiny
snowflake that can't handle the
truth, is offended by the wordfuck and about 37 uses of it in
different forms gets ass hurt.
When you hear someone speak theabsolute, real and raw truth,
you should leave Like right now.
This is Shut Up and Choose, thepodcast where we cut through
(00:25):
the shit and get real aboutweight loss, life and everything
in between.
We get into the nitty gritty ofmaking small, smart choices
that add up to big results.
From what's on your plate tohow you approach life's
challenges.
We'll explore how the simpleact of choosing differently can
transform your health, yourmindset and your entire freaking
(00:48):
life.
So if you're ready to cutthrough the bullshit and start
making some real changes, thenbuckle up and shut up, because
we're about to choose our way toa healthier, happier life.
This is Shut Up and Choose.
Let's do this Now.
(01:11):
Your host.
Speaker 2 (01:12):
Jonathan Ressler.
Welcome back to Shut Up andChoose, the podcast that touches
the noise and nonsense and allthe lies and garbage that the
diet industry is spewing at you,the internet gurus are telling
you and everything else.
I'm Jonathan Restle, your host,and today is my last podcast
for the year.
Today is Christmas, the firstnight of Hanukkah, so happy
(01:36):
holidays to everybody.
Regardless of what youcelebrate, I hope you have a
great day.
And for those celebratingHanukkah, I hope you have a
great eight days.
And today we're going to talkabout.
Well, this is the last week ofthe year.
We're getting into that seasonwhere everybody joins a gym and
says they're going to this isthe big change.
This year is the one they'regoing to do it, and I'm here to
tell you that that's not a greatidea.
(01:57):
Next week I'm going to talkabout why joining the gym in
January is a complete waste ofyour time and money.
But for today, I'm going togive you a little gift.
I'm going to give you sevensimple mind shifts that you can
make this week.
So, this week between theholidays, between Christmas or
Hanukkah and the new year, youcan get started on this journey
by making these small shifts,and I'm not looking for anything
(02:19):
major.
You're not looking like.
I don't want you to overhaulyour life.
I mean, the last week of theyear is magical reflective time.
It's a chance that we all kindof pause and reassess and we
prepare ourselves for theopportunities ahead.
But it's also a dangerous weekand, if you're not careful, a
week where bad habits andcreeping under the guise of, hey
, I'll start fresh next year.
I'm so guilty of that.
(02:40):
It's incredible.
I was always the guy that said,yeah, I'm going to start next
week or whatever, always had anexcuse.
But the reality is you shouldstart this week.
Don't wait until next year toget that fresh start.
Start right now, because youknow what, if you start today
with these simple, simple things, you're going to be a week
ahead come January 1st when yousay, hey, now I'm going to get
(03:01):
started.
So you don't need a monumentaloverhaul or anything this week.
Instead, you just need somesmall strategic mindset shifts
that are going to help you closethe year strong and start next
year, start 2025, with momentum.
Let's dive into these sevensimple shifts that I believe
will help you stay accountableand really help you get a head
start on next year.
(03:21):
You'll go in focused andmotivated in this final stretch
of the year.
So the first one I want to talkabout is why don't you treat
this week like a fresh start,not a free pass?
It's easy to fall into the trapof seeing last week of the year
as a throwaway.
You made it through theholidays and the promise of a
new year, new me Wow.
How many times have you heardthat?
(03:41):
New year, new me, linger istantalizingly close.
Hey, I'm going to start thisthing next week, but why wait
till January to take charge, tomake your first step forward?
Instead of seeing this week asa free pass, treat it like your
fresh start.
The calendar may flip in a fewdays, but you can flip your
mindset right now.
You don't need to wait tillnext week.
Starting strong this week givesyou a head start on your
(04:03):
resolutions which, by the way,80% of them never happen.
But it gives you a head starton those resolutions and
presents a damage control you'dotherwise face in the new year.
And it's easy to put this intoaction.
Just pick one area of your lifethat you want to improve,
whether it be your eating habitsor maybe your walking or your
productivity, but start makingthe changes today, not next
Monday or next week.
(04:24):
So the way to do it is just seta small, achievable goal for
the week.
Like, for example, say, I'mgoing to go out for a 15 minute
walk every day this week and Ipromise you if you do that, your
future self will thank you.
So imagine entering into thenew year already feeling
accomplished rather than feelinglike you're starting from
scratch.
So that's number one.
(04:44):
Number two is focus on progress,not perfection.
Perfectionism is the silentkiller of progress.
You tell yourself that if youcan't do it perfectly, it's not
worth doing it.
But the truth is the smalleststep forward, just a little
positivity, a small step forward, is better than taking no step
at all.
So let go of that all ornothing mentality, especially
this week.
Progress, no matter how small,is still progress.
(05:07):
And remember we focus onprogress, not perfection.
So if you've been overeatingthis holiday season, focus on
making your next meal a healthyone rather than trying to
overhaul your entire dietovernight.
It's not going to work.
There's going to be somesetbacks, there's going to be
parties, all kinds of stuff.
So just focus on making yournext meal a good one.
Another thing if you stop, ifyou normally walk or do some
(05:29):
kind of workout and you didn'tdo it big deal during the
holidays but commit just 15minutes of movement instead of
aiming for an entire session.
You don't need to go to the gym, you don't need to walk 10
miles, just do something.
Just make a little bit ofprogress, because even 1%
improvement every day adds upover time.
And again, like I said, it'snot about being perfect, it's
(05:51):
about showing up and doingsomething.
Something is better thannothing.
Another thing you can do.
Number three, is to reframe yourchallenges as opportunities.
So the holidays definitely canbe stressful Family travel, all
kinds of stuff.
I've seen the news and theairports are a mess and the
roads are a mess, but whatever.
But between family dynamics,work deadlines and social
(06:13):
obligations, it's easy to getoverwhelmed this time of year,
but stress is really just amatter of perspective.
So if you start to look at yourchallenges as opportunities to
grow stronger, that's going towork for you.
Stressful situations are theperfect testing ground for your
resilience and your problemsolving skills.
And again, just small littleproblems solved, just tiny
(06:36):
little steps.
So when you feel stressed,pause and ask yourself hey, what
can I learn from this situation?
How can I respond in a way thataligns with my goals.
So again, like just to give youan example for me if I overate
or I did something you know atesome food that I shouldn't have
eaten I just focus on making mynext choice a small, smart
choice.
It's simple.
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I'm not saying I'm going to beperfect and I can guarantee
you're not going to be perfect,but just make the next meal and
next choice a small, smartchoice, and you can use those
challenges as a way to, I guess,double down on self-care.
If you're feeling overwhelmed,take a break, meditate.
If you're into that kind ofthing, I like to go out.
If I'm stressed out, I like togo out and take a walk.
(07:17):
So every challenge that youface during this last week of
the year is an opportunity toprove to yourself that you can
handle it.
I guarantee that confidencewill carry over into the new
year.
The next one, the fourth one, isstop waiting for motivation.
Here's the hard truth.
Motivation is unbelievablyunreliable.
(07:40):
It comes and it goes, and ifyou want to wait for it to
strike, you're going to spendmost of your time waiting rather
than doing.
This is about doing.
Don't rely on motivation.
Rely on small, smart choices.
The secret to success is doingwhat needs to be done, even if
you don't feel like it.
So just make that small smartchoice.
(08:01):
So something you can do thisweek is create a schedule or
routine just for the week andstick to it, no matter what.
So, again, if that's going outand walking for 15 minutes or
dancing or riding your bicycle,whatever it is, just create a
schedule for the week and stickto it for the week.
And also any tasks that you mayhave, break them out down into
small, manageable steps.
(08:22):
Like, for instance, if you're ameal prepper, which I'm not but
if you're a meal prepper, sayyou're thinking in your head I
need a meal prep for the week.
And start out with somethingsmall like all right, today I'm
going to chop the vegetables andonce you start, the momentum
will take over.
We all know that momentum work,motivation, may get you started
, but small, smart choices arewhat are going to keep you going
(08:42):
.
So commit to showing up, evenwhen it's hard.
You'll be amazed, actually, atwhat you can accomplish.
The next thing is focus on whatyou can control.
It's easy to spiral intoanxiety when you force things
outside of your control.
Right, what other people say ordo, unexpected setbacks or
external circumstances.
This week, I just want you toshift your energy to the things
(09:03):
you can control, and you may notbe able to control everything,
but you can control your actionsand reactions.
I always say that being fat isa choice, overeating is a choice
.
So make the right choices.
Make small, smart choices,because that's where your power
lies.
So if you're worried about theholiday leftovers derailing your
eating habits, I know I do.
Focus on controlling yourportion size and making and
(09:27):
eating balanced meals.
Remember you can eat everythingas long as you have the right
portions.
Hey, if family stress gets yougoing, focus on your responses
rather than their behavior,because you can't control
anybody else's behavior.
You can't change others, butyou can change how you handle
them.
So when you focus on what youcontrol, you feel empowered
(09:48):
rather than helpless, and thatmindset can transform not just
your week but your entire year.
So focus on what you cancontrol.
Number six is commit to smallwins every single day.
Big goals can feel overwhelming.
When I sat down and thoughtthat I had to lose 100 pounds, I
(10:08):
was like there's no way I cando that.
But I just said you know whatI'm going to start now.
I started on April 24, 2023.
I decided that I'm going tostart now.
So all that changing your lifeand revamping everything that is
completely overwhelming,especially when you're juggling
the chaos of the holiday seasons.
So the solution well, you knowwhat I'm going to say shift your
(10:30):
focus to small, smart choicesand celebrate those small wins.
Success is built on thefoundation of daily habits.
I learned that over the lastyear and a half or two, whatever
it is.
So commit to winning the dayand the results will follow.
So, for me, I chose one or twonon-negotiable goals every day.
(10:52):
For example, I decided I wasgoing to drink more water.
I'll drink eight glasses ofwater every day.
I drink a lot more than thatnow, but figure out that small
smart win, that little thingthat you can celebrate.
Like I didn't eat the jellydonut, I didn't eat whatever I
didn't overeat.
So choose one or twonon-negotiable goals for every
(11:12):
single day and celebrate thosewins, no matter how small they
are.
Every time you check somethingoff your list, you're building
momentum.
So absolutely, celebrate thesmall wins.
And small wins compound overtime.
Remember, it's like compoundinterest in a bank account the
more wins you have.
The more small, smart choicesyou make, the more results you
(11:33):
will see.
So every time you checksomething off your list,
celebrate it.
By focusing on daily successes,you set the stage for long-term
progress, and this is aboutprogress.
I've said it a hundred timesit's about progress, not
perfection.
And the last one is reflect andreassess your priorities.
The end of the year is anatural time for reflection, so
(11:57):
use this week to look back onwhat worked and what didn't, and
what you want to change movingforward.
You can also spend a fewminutes thinking about your why
why you need to lose this weight, why you need to get healthier.
So reflection is dangerousbecause sometimes we get caught
dwelling on our past mistakes.
That's not what this is about.
It's not about dwelling on yourpast mistakes.
(12:19):
It's about learning from them.
Growth comes from reassessingyour priorities and aligning
your actions with your goals.
Make the small, smart choicesthat are in line with your why.
Every time you open your mouth,think is this in line with my
why?
You can take 30 minutes andwrite down the journal about
your highs and lows the pastyear.
(12:39):
If you're a journaling type ofperson, you know I'm not, but
you can just spend 30 minutes anhour thinking about all the
things that happened last year,and the positive and the
negative.
Think about what are you proudof and what would you do
differently.
Would you eat differently?
Would you exercise more?
All those things.
Think about those things anduse your reflection to set
realistic, actionable goals forthe new year, instead of vague
(13:02):
resolutions like I want to lose20 pounds or I want to fit into
this by this date no, that'sbullshit.
Set real goals, and those couldbe.
I want to think every time Iopen my mouth to eat something.
I want to exercise three timesa week.
I want to eat vegetables withevery meal.
Those are the things that bringyou along the road, that help
(13:24):
you achieve your goal.
So self-awareness is asuperpower okay, it really is.
The more self-aware you are,the more powerful you become.
The more you understand yourpatterns and priorities, the
better equipped you are tocreate meaningful change In the
end.
This last week of the year isnot the time to hit pause.
(13:45):
It's time to lean in.
It's a time to go harder.
By making these seven mindsetshifts, you can end the year on
a high note and set the tone foran incredible start to the new
year.
Imagine how much better you'llfeel next week when you say, hey
, you know what, I did it for awhole week and it worked.
It wasn't that tough.
It wasn't hard at all, in fact,and I feel better.
So remember, it's not aboutperfection or grand gestures.
It's about small, smart choicesthat align with your goals,
(14:08):
that align with your why.
So if you start today, you'llbe amazed at the momentum you
can build in just one week.
So now go out there and crushit.
Your future self is counting onyou.
So that's it.
It's going to be a short onethis week because I know
everybody is celebrating anddoing their thing, and I just
wanted to give you those sevenquick and easy tips that might
(14:30):
help you get started this lastweek of the year, instead of
having this last week of theyear be a disaster for you.
So think about what I said.
Try to implement as many ofthem as you can.
If you make small progress,it's better than making no
progress at all.
If you need help figuring stuffout, you know you can always get
my book on Amazon.
(14:51):
It's called Shut Up and Choose,same as the podcast, getting
tons of five-star reviews,selling a lot of books, getting
a lot of great emails Verygratifying.
For me, it has changed livesand I'm not saying that, I'm
telling you that's what peoplehave told me.
You can also get my videocourse online.
It's a 23 video course thateach video is about five minutes
(15:11):
, so they're really quick andeasy to listen to.
But they really dive deep intohow to get this thing going and
how to make small, smart choicesevery day and how to understand
why you need to make thosechoices, how to create your own,
why that is available atlearnshutupandchoose.
That's learnshutupandchoose.
Again, I think it's a greatgift for anybody.
I think it's a great gift foryourself, because it will help
(15:35):
you to lose as much weight asyou want while eating all the
foods that you love and neverset foot in the gym.
But that's a topic for anotherday.
So, again, I want to thankeverybody for listening.
Thank you so much for all thekind words.
This podcast has been super funfor me to do.
It's gratifying.
(15:56):
I get, like I said, I getemails about my book, about my
video course, about my podcast.
Thank you, thank you, thank youis all I can say.
Have a absolutely wonderfulChristmas, a wonderful Hanukkah,
and I'll see you in 2025.
So now, my final advice for2024 is shut up and choose.
Speaker 1 (16:21):
You've been listening
to Shut Up and Choose.
You've been listening to ShutUp and Choose.
Jonathan's passion is to sharehis journey of shedding 130
pounds in less than a yearwithout any of the usual
gimmicks no diets, no pills.
And we'll let you in on alittle secret no fucking gym.
And guess what you can do it ittoo.
(16:44):
We hope you enjoyed the show.
We had a fucking blast.
If you did, make sure to like,rate and review.
We'll be back soon, but in themeantime, find jonathan on
instagram at jonathan wrestler,boca raton.
Until next time, shut up andchoose.