November 4, 2025 • 36 mins
In this episode of the Uncommon Leader Podcast, John Gallagher Jr. sits down with Bryan White—PhD scientist, CrossFit Level 3 trainer, and founder of Blue Eagle Fitness & Nutrition—to explore how small, consistent changes can transform your health, mindset, and leadership.
From mirror moments to almond parenting, Bryan shares his personal journey from corporate life to coaching leaders through sustainable wellness.
Key takeaways:
- Why one-minute wins matter
- How leaders model discipline for their families and teams
- The power of evolving habits, not overhauling them
- Faith, calling, and community impact
- Foundational habits for lifelong health
- Coaching the positive and transforming self-talk
- Structure, coaching, and sustainable change
- Redefining “weird” and embracing uncommon health
🎧 Listen now and share with a leader who needs this message. Click here:
📘 Learn more about Bryan White:
🔗 LinkedIn: Bryan White
🌐 Website: Blue Eagle Fitness & Nutrition | Personal Training | CrossFit | Fulshear
📺 YouTube: Blue Eagle Fitness & Nutrition - YouTube
🎙️ Podcast: Peak Performers Getting Fit Podcast - YouTube
📚 Book: One Minute Fitness – Available on Amazon
#UncommonLeader #LeadershipDevelopment #ExecutiveWellness #OneMinuteWins #FaithDrivenLeadership #GrowingChampions #HealthForLeaders
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Did you know that many of the things that I discuss on the Uncommon Leader Podcast are subjects that I coach other leaders and organizations ? If you would be interested in having me discuss 1:1 or group coaching with you, or know someone who is looking to move from Underperforming to Uncommon in their business or life, I would love to chat with you. Click this link to set up a FREE CALL to discuss how coaching might benefit you and your team)
Until next time, Go and Grow Champions!!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
SPEAKER_02 (00:00):
If you're listening to this episode, there's a 70 to
90% chance that you need to loseweight.
You're probably an American, and70 to 90% of Americans need to
lose weight.
Uh and you and you know thatyou're eating things and you're
making stupid decisions that youcan do.
Just stop making the stupiddecisions.
SPEAKER_01 (00:27):
Hey Uncommon Leaders, welcome back.
This is the Uncommon LeaderPodcast.
I'm your host, John Gallagher.
You know, we talk a lot aboutsystems for predictable personal
growth.
We talk about business growth,but today we're focusing on the
most important system thatexists, and that's our health.
That's our fitness.
And I've got a great guesttoday, Brian White, a PhD
scientist, a CrossFit levelthree trainer, and the founder
(00:48):
of Blue Eagle Fitness andNutrition.
He's worked with hundreds ofprofessionals from Shell
Corporation to Estee Lauder tohelp them change one minute at a
time.
And we'll talk about this duringthe show today, his book, How
He's Changing One Minute at aTime and How He's Helping People
Ultimately Live Fit andFulfilled Lives.
Brian knows you don't reallyrise to your goals, but you fall
(01:09):
to the level of the systems thatyou have in place.
And he's here to share a fewtips with us about how some of
those small, consistent, believeit or not, one minute changes in
our habits can make a powerful,big difference in our lives.
So, Brian White, welcome to theUncommon Leader Podcast.
Great to have you on the show.
How are you doing today?
SPEAKER_02 (01:25):
Awesome.
Thanks, John.
Really happy to be here, excitedto uh for our conversation and
talk more really about structureand how we can take just those
small steps to get where we wantto be.
SPEAKER_01 (01:34):
No, and let's let's jump right into that, those
small steps.
I mean, the book is thoseone-minute wins, right?
And how in the world can aone-minute win help me to
transform my health and becomefitter and more fulfilled?
SPEAKER_02 (01:49):
Yeah.
So, first of all, it it willalways depend on where you are
in your journey.
So, you know, I have a20-year-old daughter, she swims
division one.
Um, you know, she I don't haveone-minute tips for her.
I maybe a little bit on mindset,but the reality is most of us
are stressed, we're sleepy, uhwe haven't, we we we walk down
(02:10):
the street and our our heart andlungs are burning and beating
out of our chest.
You know, there are simplethings that we can do uh to to
live a longer, happier,healthier life.
Uh and that's what the book isabout.
Nothing in there is complicated.
Uh, even the cooking, I have afew chapters on cooking.
Like I there's actually a littlevideo.
(02:32):
There's a QR code on each page.
It shows a video of me doing it.
Like put put it in the airfryer, pop it in the air fryer,
be on for 10 minutes, take outthe food, pour it in a plate,
and eat it, right?
I mean, this is really can't bethat simple.
Is that what you're saying?
It can absolutely be simple.
Now you can make it complicated,and that's where the reality is
(02:55):
that big corporations and lotsof people who want to take your
money, you know, theyovercomplicate it.
Now you need their coaching oryou need this or that.
I get it, but we we there areplenty, plenty of simple, easy,
small steps we can take in avariety of areas of our lives to
get people where they want to bephysically and mentally.
SPEAKER_01 (03:13):
Well, I love that.
And and I know, you know, Brian,again, I know a little bit about
your story.
I've been a guest on yourpodcast as well, folks.
I think you should go um take alisten to his podcast as well.
You'd really love it, and someof the guests that he has on
there uh ultimately have somevery powerful stories.
But your story is one just likethose who listen to this podcast
as well.
You were one of those busyleaders.
Tell me a little bit about yourstory and really what led you to
(03:37):
being able to understand thepower of these one-minute
changes.
SPEAKER_02 (03:40):
Sure.
So, yeah, and the book doesfollow like my literal journey
that get me where I am today,which is by by the way, where I
am I today.
I'm happy, I'm healthy, I have agreat relationship with my wife,
I have a great relationship withmy kids.
I can go out to eat at arestaurant, eat whatever I want,
and I'm at uh I don't I I'mbetween 10 and 12% body fat.
(04:02):
When I go into my annualphysical, I give more advice to
my doctor than she gives to me.
Like it I'm in a good place,physically and mentally, I'm in
a great place.
And how did I get here?
Because I've not always beenhere.
So I have a PhD in chemistry,which is a weird place for a lot
of people to start any of thesestories.
So I went and worked uh for amajor oil company, worked for
(04:24):
Shell uh for about 15 years.
Um and about I mean, this was uh2012, summer of 2012.
I was on beach vacation with mywife, with my family, but kids
were staying with my parents,and so it was just me and my
wife in the room.
And one day I walked by themirror and I had what I call a
mirror moment.
It doesn't have to be in amirror, but for me it was
(04:44):
literally a mirror moment whereyou look in the mirror and you
go, This ain't good.
This is not good.
You're right so I was about 35years old, um, not in a healthy
place, and knew that I needed tomake a change.
And I didn't know exactly whatbig, complicated changes I
needed to make, but I knew therewere simple things that I could
do.
Uh, number one was you I knew Ineed every day I needed to get
(05:08):
my heart rate up.
Um so I that day I went on a jogand I turned the jog into more
of a run and into a sprint,which and then when I was done,
I walked back to the room.
Right.
I mean, there that was kind ofthe first step in that in that
journey.
Uh and then I started uh thisnutrition program, super
complicated nutrition programcalled Don't Eat Stupid.
(05:31):
So I knew, yeah, supercomplicated, don't eat stupid.
The reality is if you'relistening to this episode,
there's a 70 to 90 percentchance that you need to lose
weight.
You're probably an American, and70 to 90 percent of Americans
need to lose weight.
Uh and you and you know thatyou're eating things and you're
making stupid decisions to eatthem.
(05:51):
So just stop making the stupiddecision.
So, you know, one example Igive, you know, my first step
was every day for lunch, I had a44-ounce coke with no ice.
And when I say 44 ounces ofcoke, I mean there's no ice in
there, and I would let it, youknow, you put it in the
dispenser, it comes out, youknow, I'm at the fountain drink
(06:12):
and it bubbles up and you letthe bubbles sit down.
So the first thing I did was Iwouldn't refill, like I would
just let the bubbles come down.
And so I took it from like 44ounces to maybe like 40 ounces
or 42 ounces, right?
And so I started limiting thestupid ways that I was beating.
So, you know, again, thisdoesn't have to be overly
(06:32):
complicated.
Uh, now, those steps don't getyou to lose 30 pounds.
Let's let's be clear.
You got to do more, but we'regonna start somewhere.
And so the starting is reallywhere most people run into the
biggest problems.
SPEAKER_01 (06:47):
I I love that because that starting, and
again, you and I talked aboutthis on your podcast.
Many times, individuals, whenthey have that mirror moment,
the start is drastic.
And so the diet becomes areduced calories to something
that's not even healthy, andit's clearly not sustainable.
So, literally, it is aone-minute change to say instead
(07:07):
of letting the foam roll downand fill it up to 44 ounces,
we're just gonna fill it up onceand let the foam roll back down
to 40 ounces.
Those four ounces of Coke, Imean, they're representing 30 to
40 calories.
You do that seven days a weekand it's gonna add up pretty
fast in terms of understandingthat.
And then I I loved how you kindof went through and you started
putting ice in it as well.
So that reduced the amount ofCoca-Cola that you had.
(07:27):
For me, it was that stop eatingFrench fries moment inside of
the uh every day with my lunchand trying to replace it with a
decent vegetable.
Whatever that means, ultimatelyit's starting with something
small and then building on thosehabits over and over again.
So uh well done in terms ofmaking that change, well done in
terms of making it uhsustainable.
(07:47):
And if your daughter, you saidnow, if you look how many years
back that was, now she's aswimmer in college.
Clearly what you model withregards to your personal
transformation was somethingthat went over to her as well.
SPEAKER_02 (08:00):
Oh, yeah.
Now, you know, now we're gettinginto the the question, you know,
I own a gym, Blue Eagle Fitnessand Nutrition.
I have all kinds ofconversations.
You know, the the my top twoconversations right now are with
uh women ages 45 to 55experiencing perimenopausal uh
hormonal shifts and how toadjust and change that.
(08:22):
The second conversation I have,uh and I mean I have these
multiple times a week, which issecond conversation is how do I
get my kids to eat healthy orwork out or to be disciplined?
Step one, super simple.
Do it yourself.
Yeah you have to model it.
You don't get to you don't getto sleep in and then complain.
(08:44):
I say sleep in my daughterswimming in the swimming world,
practice, I don't care where youare, practice at a high level is
at 5 a.m.
That's right, right?
You you don't get to sleep inand then complain to your kid
how they need to be moredisciplined and get to practice
at 5 a.m.
Right?
That's just not the way theworld works.
That's not the way your kids aregoing to work.
(09:05):
You you gotta model it, right?
You don't get to eat the frenchfries and the hamburger and tell
them that they need to befueling their bodies with, you
know, salad and lean meats andand high quality fats and you
know, small and half a bakedpotato, right?
You don't get to do that whileyou're munching on the hamburger
and french fries.
SPEAKER_01 (09:24):
That's exactly right.
I'm again, there's more iscaught than is taught.
There's no doubt about it.
And you know, that was somethingthat I realized back on my
journey almost 10 years ago now,where I really got started and
got serious about health, isthat if I'm going to coach
individuals on any type ofbehavioral change, who in the
world am I to be coaching themon, you know, living more
healthy when here I wasbasically 80 pounds overweight
(09:46):
myself and realizing that folkskept telling me, oh, you're not
fat.
You're not fat, you're just bigbone, or whatever that meant.
I look back on those days, youknow, that mirror moment for me,
whatever that is, I was fat.
Although they were, I needed toget rid of all those friends who
were telling me that I wasn't,uh being able to hold folks
accountable.
And you mentioned starting thebusiness too.
So I am very curious.
I've not heard this story, uh,but I'd like to know how it
(10:08):
ended up being going from uhbachelor's in chemistry, PhD in
chemistry, working for a largeoil company, making a great
salary uh in terms of whatyou've done and and the sales
position you're in.
And now you're gonna go and openup a gym and try and train.
How did you get to that point?
SPEAKER_02 (10:25):
Yeah, so a couple of things, a couple of things.
So, first of all, uh my wife uhhas a PhD in chemical
engineering, she also works fora major oil company.
So it was part of it was it wasboth of us working that
corporate life, and we both knewthat that we were working our
way up in the company at a sucha rate that anyone who works in
(10:47):
corporate knows that they theyjust suck more and more out of
you, right?
Which is fine.
There's pros and cons to that.
But for both of us, while westill wanted to be great
parents, we still wanted to beinvolved in our kids' lives, and
we also knew from the verybeginning of our relationship,
we met in college, we met theweek before our freshman year in
college.
So we've known each other a longtime that she was always a
(11:10):
corporate person, okay.
While I'm like a I'll go, I'lldo anything.
I can, I'll run my own business,I'll work in corporate, I'll do
run a charity.
Like there are options, and I'mhappy with all the options.
So uh we reached a point in ourlives in our family that one of
us needed to step away fromcorporate and not have that
(11:31):
rigid structure of ours.
Uh, and it was pretty clearagain from the beginning of our
marriage that person was alwaysgoing to me, and I was cool with
that.
So I actually found myself in aposition, you know, there's
there's something when Godspeaks to me, uh he's always
very clear.
And a couple of things I'velearned when God speaks to me.
(11:52):
Number one is rarely is it everabout my happiness.
Uh, and you can look atscripture, and very rarely does
God call someone else to behappy, right?
He calls someone to serve him onhis behalf.
This is not, he did not Jonan tobe happy, right?
He did not call Moses.
SPEAKER_01 (12:10):
He didn't say go and be happy.
That's exactly right.
He did not say go and makedisciples, right?
Absolutely.
Yep.
SPEAKER_02 (12:15):
That's exactly right.
So uh he put me in a situationat work where it was abundantly
clear that I needed to leave uhcorporate, did not exactly know
what I was going to do afterthat.
So I actually took a year offand was a stay-at-home dad.
Uh cool part about being astay-at-home dad is that that
was not where God wanted me.
(12:36):
Um anyone, if anyone islistening, is a stay-at-home dad
or did know a stay-at-home dad,uh, I support them.
There, there are not societal ornatural support systems for
stay-at-home dads.
You know, he doesn't have thethe Monday, Wednesday, Friday
book club or the men's tennisleague at 10 a.m.
(12:57):
on Tuesday, 30.
Like that doesn't exist forstay-at-home dad.
And so that was part of it.
Um but the other part was Istill knew that God wanted me to
serve my community.
And so uh it was then I startedsearching for ways of doing
that.
There were several options thatI was choosing or looking into.
But CrossFit, so I own aCrossFit gym.
(13:19):
We do personal training, we doadult CrossFit classes, we do
nutrition coaching, and we havea senior adult program.
And when I say senior adult, ouraverage age is 82.
Okay.
Oh my goodness.
When I say senior adult, I meansenior, senior senior 55 plus.
Okay.
So I knew he wanted me to servemy community, and CrossFit had
(13:40):
had such a profound impact on mylife and my marriage.
I mean, I literally I justwouldn't be here with my wife or
my kids uh without it.
Um and so I thought you know, Ineeded to give back, give back
to God, give back to mycommunity in what I had been
given.
And so started this CrossFit gymuh to serve my community, to
(14:02):
just help people live longer,happier, healthier lives, and
break through all of themisinformation that there is out
there on what healthy issupposed to be and what you're
what you should be doing.
You know, you there we need tobe working out at high
intensity, we need to be liftingheavy weights, we need to be
eating more fruits andvegetables.
(14:23):
Anyone telling you anythingdifferently is trying to take
your money in some other way.
SPEAKER_01 (14:27):
Yeah, there's no silver bullet.
And the last thing about that isthat one of the things I
remember during my journey itwas almost impossible to
out-exercise a bad diet.
You gotta have a a dose of bothof them.
And like you said, eat eatfruits and uh veggies.
And you actually have those asuh foundational principles
inside the 12 foundationalhabits that go along with that.
Lift heavy weights, move everyhour, eat veggies, eat fruit,
(14:49):
uh, and drink water.
So those things are very simplewith regards to the nutrition.
I love some of the others thatyou really go into the book.
And I want to, I won't be ableto touch on all 12, but I may
come back to some of thenutrition ones.
But you have one in there thatsays, say something nice about
yourself as one of thefoundational habits to living a
fit and fulfilled life.
Tell me, tell me about thatfoundational principle or habit.
SPEAKER_02 (15:12):
Yeah, so uh people ask me what I do, you know, on a
day-to-day basis, and I and Ithe the joke is I spend most of
my time telling beautiful womenthat they're beautiful.
I mean, men, uh, we have aconfidence uh in usually,
usually we have a confidence inourselves and in the way we
look.
Uh women are the opposite,right?
Um they see one of the fittestwomen in my gym was complaining
(15:37):
the other day because her ribsare misaligned.
What are we doing?
What are we doing?
You you just went to the doctor,you got a perfect result.
Like this is what we were goingfor, this is what we've been
training for.
You go to the doctor and get aperfect result, and that's your
takeaway?
Like, what is happening?
And so I came up with thisprinciple um, look in the
mirror.
There are simple steps.
(15:57):
You don't start with this, andthis is like day four, and but
we try to get you to the pointof being able to look in the
mirror, look yourself in the eyein the mirror, and say something
nice about yourself.
And in fact, that's probably dayseven or eight, because we start
with just looking your and saysomething neutral, like I have a
nose.
Like that is neither good norbad.
Just get used to lookingyourself in the eyes and
(16:18):
speaking, right?
And then and speak something toyour always be truthful.
We're we're not here to lie toourselves.
There are some speakers whothink you know you can kind of
lie to yourself and kind ofspeak for future truth into you.
That's that's fine.
That's just not what I teach.
Uh but my wife loves my eyes, soI can look at myself in the
(16:40):
mirror and say, Celeste thinksyou have beautiful eyes.
I don't even need this, I don'teven need to agree with her,
right?
But it's still a positivestatement, it is a positive,
true statement that I can lookmyself in the mirror in the eyes
and say to myself, I've actuallystarted when before I get up,
when when my I I wear a watchthat buzzes and wakes me up.
(17:01):
And before I get out of bed, Iwill say something nice,
something good that I didyesterday.
Just anything, anything good.
Uh, you know, I I called afriend who I hadn't talked to in
a while.
Or great job building up your myyoungest is nine years old.
Great job building up your yournine-year-old at breakfast.
(17:22):
I didn't we eat breakfasttogether, just the two of us.
Most mornings, just the two ofus eat breakfast on the
weekdays.
You know, something.
I have done something.
Even if I even if it's everyday, it doesn't have to change,
right?
It doesn't have to be somethingnew.
So that's the when you startlooking for the red car, all you
see are red cars.
SPEAKER_01 (17:38):
That's right.
SPEAKER_02 (17:39):
Right.
And so we the one thing that youdid that that was that's
positive about yourself or aboutothers or about how you treated
someone, then you just startnoticing it more.
And then this also goes alongwith my coaching, the way that I
coach people, I coach thepositive.
You know, when someone's moving,we need to get someone to move
well.
And so there's a lot ofcorrection that happens,
(18:01):
especially when someone joinsthe gym for the first time at 50
years old.
They do not move well.
No one, no 50-year-old whohasn't been working out with
coach moves well.
It just doesn't happen.
But I've taught, I do, and I'vetaught my coaches, we coach the
positive.
What is what's a great thingthat they're doing?
Um, I love the way that yourfeet are set up on this
deadlift.
Now let's uh now let's adjustour grip, right?
(18:22):
I haven't said anything negativeyet.
I didn't say your is wrong.
SPEAKER_01 (18:26):
All right.
And common leaders, hope you'reenjoying the episode so far.
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(18:48):
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Now, let's get back to theepisode.
SPEAKER_02 (19:06):
Coach the positive and build it up.
And I try to do that withmyself.
Just coach the positive.
Look at the positive thing thatI did and remind myself that I
did it.
SPEAKER_01 (19:14):
Love that.
Coach the positive inside ofthat.
And the mindset can be sopowerful.
And if we let it.
And you mentioned right at thestart of that, that as humans,
we have a tendency to find thatnegative.
It's very easy to find thenegative, whether it's in our
work or again, whether it's inour own body and things like
that.
And the way you coach, so youyou talked about one of those
stories, and like, come on,you've got to have a great story
(19:35):
that, you know, through this uhtype of approach where you've
seen a transformation insomebody and just made a big
change.
Do you have a favorite storythat you like to share?
SPEAKER_02 (19:43):
So, you know, the the favorite story that I like
to share is I had a mom reachout to me and say, Hey, can you
coach my son?
So just started, he he had notworked out ever and started
working out with him.
And we he had the biggest caseof the shoulds that I've ever
seen.
(20:04):
So the shoulds, you know, youstart something new.
Well, I should be able to dothis, right?
You just started like so, youknow, lifting weights.
I should be able to deadlift225.
Why?
You this is the third timeyou've ever touched a barbell.
Why?
Why do you well he can?
I'm probably stronger than heis.
Well, first of all, the guyyou're pointing at is twice your
(20:25):
size.
Second of all, he's been liftingfor 15 years.
Like, no, right, and ourcomparisons are terrible, right?
Uh so you know, one of thebiggest transformations that
I've seen was coaching someoneand not only watching him lose
30 pounds of fat, gain 10 poundsof muscle, and this took about
two years, eight 18 months totwo years for that for that
(20:48):
physical transformation tohappen, but also to see the the
positive transformation thathappened with this with the
self-talk, right?
And if it's funny, as a coach,I've learned in order for me to
get my client's self-talk toimprove, the first thing I
needed to get them to do is toget my voice in their head.
Okay, my voice in their headtelling them the good things
(21:12):
that about okay.
Then the next step, like now wereach another level where they
hear their own voice saying thegood things about going on in
their life.
Okay.
But getting to that step, likethat's that's where we want to
be.
We want to be in a world wherebecause uh I mean, maybe John,
do you do you have a voice goingon in your head?
SPEAKER_01 (21:31):
All the time, absolutely.
Both my own mothers and thinkingabout those positive influence,
yeah.
Yeah, I mean, I I have a voicethat goes on in my head in many
different situations dependingon who it is.
And you mentioned a formertrainer.
I mean, I'll mention her namenow.
I have Margo, who was my trainerthat I walked in and met in
2017, who trained me for threeyears on my journey.
(21:52):
And I I can hear her say on someof these things that you can do
anything for 30 seconds, justkeep going, kind of thing.
Or if I'm on a run, it's acousin saying, Don't stop when
you're tired, stop when you'refinished.
I mean, those types of things.
So those voices are always thereto keep me going.
Absolutely.
No doubt about it.
That's so funny.
What's so you think about that,like those that have come in
(22:12):
generally, they probably knowwhat they need to do to be
healthy.
They just aren't able to reallysee that.
What's the biggest barrier thatyou see when when you have
somebody, a 50-year-old walksin, doesn't know how to move,
doesn't know how to lift theweights, whatever it is.
What's the biggest barrier thatyou're having to overcome?
SPEAKER_02 (22:28):
Yeah, so uh, first of all, everybody, again, if
you're listening to thispodcast, you live in a first
world country and you know whatyou need to do.
You know you need to exercise,move more.
Uh, hopefully at this point, youyou know that you need to lift
heavier weights uh and you needto eat more fruits and
vegetables and lean meats.
Almost everyone I've talked toknows those things.
Okay.
(22:48):
Uh and yet they don't do it, andthey at least they're not doing
it enough.
So, what what are the two thereare two things standing in their
way?
The first is coaching.
And this blows my mind.
When my daughter was six yearsold, the one who now swims for
the University of Houston, whenshe was six years old, she said,
Hey dad, I want to be on a swimteam.
(23:09):
Cool.
So what did I do?
I went and found a team that hada coach, and the coach coached
her.
I didn't just take her to a pooland say, Okay, jump in and start
swimming, right?
And so, how many people theyknow they need to exercise, so
they go join a big box gym.
And the only thing they get withthe membership is they get to
walk in the door and see all theequipment and stuff, and like,
(23:32):
okay, go for it.
You would you would never dothat to your kid who wants, you
know, plays baseball.
Okay, take them to a base to afield and with a bat and a glove
and say, okay, go play.
You would never do that, right?
But we do that to ourselves.
So the first thing is find acoach.
For me, my part of my fitnessjourney was realizing that the
(23:52):
first three or four coaches Ihad were terrible.
They had no idea what they weredoing, but still it was a
learning process, right?
It was still a learning processfor me to know what a good coach
was.
Um so but finding a coach isstep one.
Step two, uh, build structureinto your life.
I work out at 5 a.m.
I wake up at 4.05, the alarm Iroll out, my my toothbrush is
(24:13):
ready, the toothpaste is ready,my gym clothes and shoes are
right there with a little bit ofother equipment.
I I on my way to the car is thefruit bowl, grab a banana, grab
my drink, and go.
Right.
I mean, that's done.
That's my morning.
And by the time it's 5 30, I'mhalfway done with my workout and
I'm now just starting to wakeup, right?
Uh that's my structure.
(24:35):
You have to have structure.
You know, and I know that youspeak to leaders, and every
leader listening to this podcasthas structure in their business
life, right?
They don't, you don't randomlybecome a leader without some
sort of structure that youfollow on a regular basis.
Apply that principle to otheraspects of your life.
Build in structure.
(24:56):
You know, you want to improveyour your marriage, go on a
date.
Every second Friday, you go on adate.
You want to improve your fitnessMonday, Wednesday, Friday, go to
your workout, preferably at aCrossFit gym, you know, with a
with a coach who can get yourheart rate up and move some
heavy weight, right?
You need to lose weight weight,eat a salad for lunch.
(25:18):
So this is my dad is very muchmy dad, uh, I love him, taught
me a ton about money, uh, buthe's on the cheaper end of life,
right?
So I grew up, you never we Inever ordered an appetizer until
I until I got married, right?
I mean, you go, right?
I didn't know, I didn't knowthat was a thing.
You're like, do you want anappetizer?
My wife's like, yes.
And I'm like, I've never heardthe yes to this question before.
(25:41):
All right.
So he goes out, we go out toeat, and you only order, you
know, the the the entree andwater.
Like that is no appetizer,nothing, and no dessert, right?
You order an entree and youorder water.
That's why he he still operates.
But when he goes out to eat withme, I want a house salad.
What's on the house salad?
Don't care.
Just bring me a house salad.
Uh put the dressing on the sideand I'll figure it out.
(26:03):
And he's like, why do you alwaysorder a salad?
Because that's my structure,right?
For when I go anywhere out toeat, eating a salad with the
salad dressing on the side, man,it's tough.
That's you keep doing that andyou can lose some weight, right?
You can have the bodycomposition you want when you do
that.
Uh it doesn't, again, it doesn'thave to be overly complicated.
(26:24):
So that structure is what youneed.
SPEAKER_01 (26:26):
For that, find the coaching and the structure of
both those things.
I mean, the habits, thedisciplines, and scheduling
those things in your day.
And, you know, many folks, youmentioned even, you know, your
dad being a little frugal on theno appetizer, you're not going
to get a 44-ounce Coke, that'sfor sure.
Uh that's not, you know, goingto be with your meal.
And maybe that was one of thereasons you did that as well, as
you got to be an adult, but wecan talk about that on a
(26:47):
separate podcast.
But the the idea behind thecoach, folks, and this is
another thing.
I mean, as I'm an executivecoach and a consultant, it's not
just about come and hire me asyour coach, but it's about
finding someone who's been whereyou want to go as well.
It'll be something to get yougoing, to find someone to
emulate and who's been therebefore.
You mentioned those other badcoaches.
I mean, hey, you got to find outthe credentials and ultimately
(27:10):
what's there.
And we got to be around peoplethat are a lot smarter than us
in a lot of areas of our life.
You said it in our finances, uh,in our faith.
Find a spiritual mentor who'sgoing to get you to a place you
couldn't get there before.
Your work, your health, yourrelationships, all those things
are so important to have someoneto you know advise and guide you
on that journey.
And it takes us a long time asadults to break down and admit
(27:34):
that we need help inside of thatspace.
But I I love that you you startright off with that.
Find out someone who's smarterthan you and put them in the
room with you ultimately to helpyou get better.
So cool.
When you think about your book,it came out about a year ago,
and folks who are reading, and Ilove the structure of the book
because it can be as simple asyou said, just one minute, one
(27:54):
minute a day and then scan theQR code with a video as to how
to actually watch thathappening, read that over the
course of the year.
But you know, when folks closethat thing out uh at the end and
they've they've read your book,what do you want them to think?
What do you want them to feel?
What do you want them to do whenthey're done with it?
SPEAKER_02 (28:10):
Yeah.
So the the cool, the cool, thethe absolute best transformation
that can happen is you at theend of implementing parts of the
book.
And I'll tell you, if you onlyimplement a third of a third of
the chapters, it will stilltransform your life.
But the the best that you cancome away with is that you don't
feel like anything has changedin your life.
(28:32):
Like it is so subtle.
The the changes that you havemade were so subtle that they're
now sustainable that you canbuild on for the rest of your
life.
And so one of the best pieces offeedback that I get now is
Brian, you're so weird.
Like, why am I weird?
Right?
Well, because tonight's Fridaynight.
We're gonna go out to eat, andI'm gonna order a steak, a baked
(28:56):
potato, and some grilledvegetables.
And you're like, You're soweird, you know, and I'm gonna
start with a salad.
And I'm like, what's weird aboutlike how is this weird?
How how is eating this delicioussteak enjoying and savoring
every single bite with thisbaked sweet potato and to have
the the the place we're gonnago?
(29:17):
I'm actually going to love thesalad dressing.
Uh and so and so, I mean, I'mgoing to savor and enjoy every
bite, and it's going to cost meabout 600 and fifty calories
with about 80 grams of proteinand about 250 grams of fruits
and vegetables.
And I that those are themeasurements that I use, they're
just the easiest for me.
Um I kind of walk you through tomake how to make it easy for you
(29:40):
in the book.
And I'm going to I'm going tolove every bite, and I'm going
to enjoy the conversation withmy family.
How how am I the weird one?
And I'm the weird one because mytable didn't order the blooming
onion, right?
We didn't order the friedpickles in order to, you know,
each one of us get uh um acocktail plus we're going to get
(30:02):
a glas a bottle of wine right Imean and then we're gonna get
the the chocolate mountain fudgesickle you know you know I mean
and we're the weird I'm theweird one you know my kids why
uh so I did learn oh so my kidsI have three daughters 20 17 and
nine okay so the nine is stillkind of coming into her own but
(30:22):
the 20 and the 17 year old doyou know what an almond parent
is no okay an almond parent hereyou go here an almond parent is
a parent who is so healthconscious that your kids are
embarrassed to bring theirfriends over to your house
because you don't have anythinggood to eat in the pantry.
I mean for raw almonds called analmond parent so I found this
(30:47):
out because my 20 year old andmy 17 year old were arguing with
each other on on were we almondparents or were we just close.
And so like the 17 year oldslike definitely like they're the
most almond you know none of myfriends want to come over my 20
year old is like nah they're notthat bad but yeah that's that's
an almond parent is where wedon't have burritos you know in
(31:11):
in Cokes in the in the pantryfor anyone to come over and just
start noshing on right I'm gonnaobviously that's gonna be a big
part of this.
SPEAKER_01 (31:20):
I don't know if it's gonna end up the title of the
show or not the almond parentsor not but so but so cool uh to
understand that Brian I I Ithink you know as you by the way
you said that about the weirdside as well.
It is the uncommon.
You mentioned it 70 to 90percent of you know adults uh in
the United States are overweightuh and they've you know higher
(31:41):
or a lower percentage butcertainly still too high of a
percentage are obese.
You know the the onset of youknow the disease that we have in
our country whether it'sdiabetes or obesity or
congestive heart failure allthose things that ultimately are
a result of us not taking careof ourselves over time is very
uncommon and often seen asweird, no doubt about it.
(32:01):
I mean we're supposed to rely onour healthcare system just to
give us the magic pill to fixall those things for us.
And goodness gracious we don'thave enough time to talk about
the healthcare system as yousaid at the start you're the one
training your physician how tostay in shape and things like
that.
And I do remember getting myblood work back one time and the
and the physician assistant saysman I'd wish my blood work was
(32:23):
as good as what your blood workis.
And I say what it can be rightin terms of if you're just a
little bit weird if you turninto an almond parent might be
there.
So it's a matter of prioritizingwhat you really want.
I've enjoyed this conversation Iwant to keep going.
I also want to honor your timeand putting this together.
Brian where do folks connectwith you I think they got to go
out there and and get connectedwith you and also get a copy of
(32:44):
your book.
SPEAKER_02 (32:44):
Yeah so uh you can you can find me you can find my
gym at blue eaglefitness.com uhand then you can uh learn more
about me atbusypeepettingfit.com uh and
then uh host the Peak PerformersGetting Fit podcast you can find
that on YouTube and Spotify allof those have links to my book a
book is one minute fitness 20bucks on Amazon uh it is I'm not
(33:07):
gonna say it's the most valuable20 bucks because there's some
there are lots of values outthere but you're gonna get
you're well going to get wellworth your money in the in the
20 bucks for for the actual nowif you don't know that you need
to lose weight if you don't knowlike the book is not there to
convince you of anything thebook is there to say okay you've
made the step you know you needto lose weight you've made the
choice yep made the choice hereare the very specific steps you
(33:31):
can do to improve your sleephere are 30 specific steps I
appreciate that yep do in oneminute to improve your sleep for
example I love that and againthat because that's that's the
most important part andhopefully there's some folks on
this show that have listened inand said it is time for me to
make that decision that you knowI don't want to be that
unhealthy person that I do.
SPEAKER_01 (33:50):
And you mentioned the age group you know but again
I don't want to uh certainlyreveal my wife's age on this
podcast but you know one of thethings we're just talking about
today as she continues to embarkon her fitness journey is that
it is about how she feels butit's also about you know should
we have grandkids in the futureand how we can you know be
active with our grandkids.
(34:10):
And we've talked about thingslike we want to be dance we want
to be able to dance at ourgrandchild's wedding kind of
thing in terms of where wereally want to be in the future.
And that's a that's a differentkind of why in terms of what
will what will get you to takesome of these habits that you're
talking about that just reallyneed one minute a day, but they
do need structure and they doneed a coach.
(34:30):
Brian I'm gonna ask you onequestion this will give you the
last word on the on the showbefore we uh check out I'll I'll
make sure to put all the linksin the show notes with regards
to your book and your websitegosh I'd love to even talk about
I mean I love that domain namein terms of how you went out
there and found that uh withregards to putting that together
or even what Blue Eagle fitnessmeant.
Doesn't matter we're out of timein terms of that goes but I'm
(34:52):
gonna give you a billboard youcan put a message any message
you want to on that billboardfor folks to see what's the
message that you're gonna put onthat billboard and why do you
put that message on there?
SPEAKER_02 (35:01):
Yeah so that's a struggle for me I'm I'm stuck
between you know two one is finda coach right when in doubt and
that's true for literally everyarea of your life find a coach
so I would either put that onthere or I would say build
structure into your system umyou know have whether that's
have a plan you don't just wakeup and motivate the insane part
(35:25):
is like I'm gonna go work outwhen I feel motivated.
Do you go to work when you feelmotivated do you parent your
kids when you feel motivatedthat's not the way this works
right there's just you just doit.
Same with taking care ofyourself.
You just do it and there's astructure in place that you
follow and that you do.
So but the probably the simplestwould probably be uh find a
(35:46):
coach uh up on the billboard.
SPEAKER_01 (35:47):
Excellent find a coach Brian you've been such a
fantastic guest folks I knowthat you've listened to this and
you either recognize how youneed to change and I think
you've got to take some actionfor this or you also know
someone else who needs to hearthis message.
I would encourage you to shareit with someone else so that
they can hear this message.
We need to get this message ofhealth into the hands of of so
many more people that existtoday.
(36:08):
And if you enjoyed the episodecertainly we'd love for you to
go out there and write a reviewdo the same thing go out there
with Ryan and take a look at hiswebsite and check out Blue Equal
Fitness also to understand someof the things that he's doing on
his podcast to continuouslyshare this message.
But ultimately this is reallyabout you growing yourself as a
leader.
(36:29):
This is about you growingyourself as a person and we
appreciate if you've gotten tothis point in the podcast we
appreciate that you've been hereand thank you for sharing the
time with us.
Brian White thank you so much Iwish you much success in the
future thank you John I reallyenjoy being here.
Until next time go and growchampions
If you're listening to this episode, there's a 70 to
90% chance that you need to loseweight.
You're probably an American, and70 to 90% of Americans need to
lose weight.
Uh and you and you know thatyou're eating things and you're
making stupid decisions that youcan do.
Just stop making the stupiddecisions.
SPEAKER_01 (00:27):
Hey Uncommon Leaders, welcome back.
This is the Uncommon LeaderPodcast.
I'm your host, John Gallagher.
You know, we talk a lot aboutsystems for predictable personal
growth.
We talk about business growth,but today we're focusing on the
most important system thatexists, and that's our health.
That's our fitness.
And I've got a great guesttoday, Brian White, a PhD
scientist, a CrossFit levelthree trainer, and the founder
(00:48):
of Blue Eagle Fitness andNutrition.
He's worked with hundreds ofprofessionals from Shell
Corporation to Estee Lauder tohelp them change one minute at a
time.
And we'll talk about this duringthe show today, his book, How
He's Changing One Minute at aTime and How He's Helping People
Ultimately Live Fit andFulfilled Lives.
Brian knows you don't reallyrise to your goals, but you fall
(01:09):
to the level of the systems thatyou have in place.
And he's here to share a fewtips with us about how some of
those small, consistent, believeit or not, one minute changes in
our habits can make a powerful,big difference in our lives.
So, Brian White, welcome to theUncommon Leader Podcast.
Great to have you on the show.
How are you doing today?
SPEAKER_02 (01:25):
Awesome.
Thanks, John.
Really happy to be here, excitedto uh for our conversation and
talk more really about structureand how we can take just those
small steps to get where we wantto be.
SPEAKER_01 (01:34):
No, and let's let's jump right into that, those
small steps.
I mean, the book is thoseone-minute wins, right?
And how in the world can aone-minute win help me to
transform my health and becomefitter and more fulfilled?
SPEAKER_02 (01:49):
Yeah.
So, first of all, it it willalways depend on where you are
in your journey.
So, you know, I have a20-year-old daughter, she swims
division one.
Um, you know, she I don't haveone-minute tips for her.
I maybe a little bit on mindset,but the reality is most of us
are stressed, we're sleepy, uhwe haven't, we we we walk down
(02:10):
the street and our our heart andlungs are burning and beating
out of our chest.
You know, there are simplethings that we can do uh to to
live a longer, happier,healthier life.
Uh and that's what the book isabout.
Nothing in there is complicated.
Uh, even the cooking, I have afew chapters on cooking.
Like I there's actually a littlevideo.
(02:32):
There's a QR code on each page.
It shows a video of me doing it.
Like put put it in the airfryer, pop it in the air fryer,
be on for 10 minutes, take outthe food, pour it in a plate,
and eat it, right?
I mean, this is really can't bethat simple.
Is that what you're saying?
It can absolutely be simple.
Now you can make it complicated,and that's where the reality is
(02:55):
that big corporations and lotsof people who want to take your
money, you know, theyovercomplicate it.
Now you need their coaching oryou need this or that.
I get it, but we we there areplenty, plenty of simple, easy,
small steps we can take in avariety of areas of our lives to
get people where they want to bephysically and mentally.
SPEAKER_01 (03:13):
Well, I love that.
And and I know, you know, Brian,again, I know a little bit about
your story.
I've been a guest on yourpodcast as well, folks.
I think you should go um take alisten to his podcast as well.
You'd really love it, and someof the guests that he has on
there uh ultimately have somevery powerful stories.
But your story is one just likethose who listen to this podcast
as well.
You were one of those busyleaders.
Tell me a little bit about yourstory and really what led you to
(03:37):
being able to understand thepower of these one-minute
changes.
SPEAKER_02 (03:40):
Sure.
So, yeah, and the book doesfollow like my literal journey
that get me where I am today,which is by by the way, where I
am I today.
I'm happy, I'm healthy, I have agreat relationship with my wife,
I have a great relationship withmy kids.
I can go out to eat at arestaurant, eat whatever I want,
and I'm at uh I don't I I'mbetween 10 and 12% body fat.
(04:02):
When I go into my annualphysical, I give more advice to
my doctor than she gives to me.
Like it I'm in a good place,physically and mentally, I'm in
a great place.
And how did I get here?
Because I've not always beenhere.
So I have a PhD in chemistry,which is a weird place for a lot
of people to start any of thesestories.
So I went and worked uh for amajor oil company, worked for
(04:24):
Shell uh for about 15 years.
Um and about I mean, this was uh2012, summer of 2012.
I was on beach vacation with mywife, with my family, but kids
were staying with my parents,and so it was just me and my
wife in the room.
And one day I walked by themirror and I had what I call a
mirror moment.
It doesn't have to be in amirror, but for me it was
(04:44):
literally a mirror moment whereyou look in the mirror and you
go, This ain't good.
This is not good.
You're right so I was about 35years old, um, not in a healthy
place, and knew that I needed tomake a change.
And I didn't know exactly whatbig, complicated changes I
needed to make, but I knew therewere simple things that I could
do.
Uh, number one was you I knew Ineed every day I needed to get
(05:08):
my heart rate up.
Um so I that day I went on a jogand I turned the jog into more
of a run and into a sprint,which and then when I was done,
I walked back to the room.
Right.
I mean, there that was kind ofthe first step in that in that
journey.
Uh and then I started uh thisnutrition program, super
complicated nutrition programcalled Don't Eat Stupid.
(05:31):
So I knew, yeah, supercomplicated, don't eat stupid.
The reality is if you'relistening to this episode,
there's a 70 to 90 percentchance that you need to lose
weight.
You're probably an American, and70 to 90 percent of Americans
need to lose weight.
Uh and you and you know thatyou're eating things and you're
making stupid decisions to eatthem.
(05:51):
So just stop making the stupiddecision.
So, you know, one example Igive, you know, my first step
was every day for lunch, I had a44-ounce coke with no ice.
And when I say 44 ounces ofcoke, I mean there's no ice in
there, and I would let it, youknow, you put it in the
dispenser, it comes out, youknow, I'm at the fountain drink
(06:12):
and it bubbles up and you letthe bubbles sit down.
So the first thing I did was Iwouldn't refill, like I would
just let the bubbles come down.
And so I took it from like 44ounces to maybe like 40 ounces
or 42 ounces, right?
And so I started limiting thestupid ways that I was beating.
So, you know, again, thisdoesn't have to be overly
(06:32):
complicated.
Uh, now, those steps don't getyou to lose 30 pounds.
Let's let's be clear.
You got to do more, but we'regonna start somewhere.
And so the starting is reallywhere most people run into the
biggest problems.
SPEAKER_01 (06:47):
I I love that because that starting, and
again, you and I talked aboutthis on your podcast.
Many times, individuals, whenthey have that mirror moment,
the start is drastic.
And so the diet becomes areduced calories to something
that's not even healthy, andit's clearly not sustainable.
So, literally, it is aone-minute change to say instead
(07:07):
of letting the foam roll downand fill it up to 44 ounces,
we're just gonna fill it up onceand let the foam roll back down
to 40 ounces.
Those four ounces of Coke, Imean, they're representing 30 to
40 calories.
You do that seven days a weekand it's gonna add up pretty
fast in terms of understandingthat.
And then I I loved how you kindof went through and you started
putting ice in it as well.
So that reduced the amount ofCoca-Cola that you had.
(07:27):
For me, it was that stop eatingFrench fries moment inside of
the uh every day with my lunchand trying to replace it with a
decent vegetable.
Whatever that means, ultimatelyit's starting with something
small and then building on thosehabits over and over again.
So uh well done in terms ofmaking that change, well done in
terms of making it uhsustainable.
(07:47):
And if your daughter, you saidnow, if you look how many years
back that was, now she's aswimmer in college.
Clearly what you model withregards to your personal
transformation was somethingthat went over to her as well.
SPEAKER_02 (08:00):
Oh, yeah.
Now, you know, now we're gettinginto the the question, you know,
I own a gym, Blue Eagle Fitnessand Nutrition.
I have all kinds ofconversations.
You know, the the my top twoconversations right now are with
uh women ages 45 to 55experiencing perimenopausal uh
hormonal shifts and how toadjust and change that.
(08:22):
The second conversation I have,uh and I mean I have these
multiple times a week, which issecond conversation is how do I
get my kids to eat healthy orwork out or to be disciplined?
Step one, super simple.
Do it yourself.
Yeah you have to model it.
You don't get to you don't getto sleep in and then complain.
(08:44):
I say sleep in my daughterswimming in the swimming world,
practice, I don't care where youare, practice at a high level is
at 5 a.m.
That's right, right?
You you don't get to sleep inand then complain to your kid
how they need to be moredisciplined and get to practice
at 5 a.m.
Right?
That's just not the way theworld works.
That's not the way your kids aregoing to work.
(09:05):
You you gotta model it, right?
You don't get to eat the frenchfries and the hamburger and tell
them that they need to befueling their bodies with, you
know, salad and lean meats andand high quality fats and you
know, small and half a bakedpotato, right?
You don't get to do that whileyou're munching on the hamburger
and french fries.
SPEAKER_01 (09:24):
That's exactly right.
I'm again, there's more iscaught than is taught.
There's no doubt about it.
And you know, that was somethingthat I realized back on my
journey almost 10 years ago now,where I really got started and
got serious about health, isthat if I'm going to coach
individuals on any type ofbehavioral change, who in the
world am I to be coaching themon, you know, living more
healthy when here I wasbasically 80 pounds overweight
(09:46):
myself and realizing that folkskept telling me, oh, you're not
fat.
You're not fat, you're just bigbone, or whatever that meant.
I look back on those days, youknow, that mirror moment for me,
whatever that is, I was fat.
Although they were, I needed toget rid of all those friends who
were telling me that I wasn't,uh being able to hold folks
accountable.
And you mentioned starting thebusiness too.
So I am very curious.
I've not heard this story, uh,but I'd like to know how it
(10:08):
ended up being going from uhbachelor's in chemistry, PhD in
chemistry, working for a largeoil company, making a great
salary uh in terms of whatyou've done and and the sales
position you're in.
And now you're gonna go and openup a gym and try and train.
How did you get to that point?
SPEAKER_02 (10:25):
Yeah, so a couple of things, a couple of things.
So, first of all, uh my wife uhhas a PhD in chemical
engineering, she also works fora major oil company.
So it was part of it was it wasboth of us working that
corporate life, and we both knewthat that we were working our
way up in the company at a sucha rate that anyone who works in
(10:47):
corporate knows that they theyjust suck more and more out of
you, right?
Which is fine.
There's pros and cons to that.
But for both of us, while westill wanted to be great
parents, we still wanted to beinvolved in our kids' lives, and
we also knew from the verybeginning of our relationship,
we met in college, we met theweek before our freshman year in
college.
So we've known each other a longtime that she was always a
(11:10):
corporate person, okay.
While I'm like a I'll go, I'lldo anything.
I can, I'll run my own business,I'll work in corporate, I'll do
run a charity.
Like there are options, and I'mhappy with all the options.
So uh we reached a point in ourlives in our family that one of
us needed to step away fromcorporate and not have that
(11:31):
rigid structure of ours.
Uh, and it was pretty clearagain from the beginning of our
marriage that person was alwaysgoing to me, and I was cool with
that.
So I actually found myself in aposition, you know, there's
there's something when Godspeaks to me, uh he's always
very clear.
And a couple of things I'velearned when God speaks to me.
(11:52):
Number one is rarely is it everabout my happiness.
Uh, and you can look atscripture, and very rarely does
God call someone else to behappy, right?
He calls someone to serve him onhis behalf.
This is not, he did not Jonan tobe happy, right?
He did not call Moses.
SPEAKER_01 (12:10):
He didn't say go and be happy.
That's exactly right.
He did not say go and makedisciples, right?
Absolutely.
Yep.
SPEAKER_02 (12:15):
That's exactly right.
So uh he put me in a situationat work where it was abundantly
clear that I needed to leave uhcorporate, did not exactly know
what I was going to do afterthat.
So I actually took a year offand was a stay-at-home dad.
Uh cool part about being astay-at-home dad is that that
was not where God wanted me.
(12:36):
Um anyone, if anyone islistening, is a stay-at-home dad
or did know a stay-at-home dad,uh, I support them.
There, there are not societal ornatural support systems for
stay-at-home dads.
You know, he doesn't have thethe Monday, Wednesday, Friday
book club or the men's tennisleague at 10 a.m.
(12:57):
on Tuesday, 30.
Like that doesn't exist forstay-at-home dad.
And so that was part of it.
Um but the other part was Istill knew that God wanted me to
serve my community.
And so uh it was then I startedsearching for ways of doing
that.
There were several options thatI was choosing or looking into.
But CrossFit, so I own aCrossFit gym.
(13:19):
We do personal training, we doadult CrossFit classes, we do
nutrition coaching, and we havea senior adult program.
And when I say senior adult, ouraverage age is 82.
Okay.
Oh my goodness.
When I say senior adult, I meansenior, senior senior 55 plus.
Okay.
So I knew he wanted me to servemy community, and CrossFit had
(13:40):
had such a profound impact on mylife and my marriage.
I mean, I literally I justwouldn't be here with my wife or
my kids uh without it.
Um and so I thought you know, Ineeded to give back, give back
to God, give back to mycommunity in what I had been
given.
And so started this CrossFit gymuh to serve my community, to
(14:02):
just help people live longer,happier, healthier lives, and
break through all of themisinformation that there is out
there on what healthy issupposed to be and what you're
what you should be doing.
You know, you there we need tobe working out at high
intensity, we need to be liftingheavy weights, we need to be
eating more fruits andvegetables.
(14:23):
Anyone telling you anythingdifferently is trying to take
your money in some other way.
SPEAKER_01 (14:27):
Yeah, there's no silver bullet.
And the last thing about that isthat one of the things I
remember during my journey itwas almost impossible to
out-exercise a bad diet.
You gotta have a a dose of bothof them.
And like you said, eat eatfruits and uh veggies.
And you actually have those asuh foundational principles
inside the 12 foundationalhabits that go along with that.
Lift heavy weights, move everyhour, eat veggies, eat fruit,
(14:49):
uh, and drink water.
So those things are very simplewith regards to the nutrition.
I love some of the others thatyou really go into the book.
And I want to, I won't be ableto touch on all 12, but I may
come back to some of thenutrition ones.
But you have one in there thatsays, say something nice about
yourself as one of thefoundational habits to living a
fit and fulfilled life.
Tell me, tell me about thatfoundational principle or habit.
SPEAKER_02 (15:12):
Yeah, so uh people ask me what I do, you know, on a
day-to-day basis, and I and Ithe the joke is I spend most of
my time telling beautiful womenthat they're beautiful.
I mean, men, uh, we have aconfidence uh in usually,
usually we have a confidence inourselves and in the way we
look.
Uh women are the opposite,right?
Um they see one of the fittestwomen in my gym was complaining
(15:37):
the other day because her ribsare misaligned.
What are we doing?
What are we doing?
You you just went to the doctor,you got a perfect result.
Like this is what we were goingfor, this is what we've been
training for.
You go to the doctor and get aperfect result, and that's your
takeaway?
Like, what is happening?
And so I came up with thisprinciple um, look in the
mirror.
There are simple steps.
(15:57):
You don't start with this, andthis is like day four, and but
we try to get you to the pointof being able to look in the
mirror, look yourself in the eyein the mirror, and say something
nice about yourself.
And in fact, that's probably dayseven or eight, because we start
with just looking your and saysomething neutral, like I have a
nose.
Like that is neither good norbad.
Just get used to lookingyourself in the eyes and
(16:18):
speaking, right?
And then and speak something toyour always be truthful.
We're we're not here to lie toourselves.
There are some speakers whothink you know you can kind of
lie to yourself and kind ofspeak for future truth into you.
That's that's fine.
That's just not what I teach.
Uh but my wife loves my eyes, soI can look at myself in the
(16:40):
mirror and say, Celeste thinksyou have beautiful eyes.
I don't even need this, I don'teven need to agree with her,
right?
But it's still a positivestatement, it is a positive,
true statement that I can lookmyself in the mirror in the eyes
and say to myself, I've actuallystarted when before I get up,
when when my I I wear a watchthat buzzes and wakes me up.
(17:01):
And before I get out of bed, Iwill say something nice,
something good that I didyesterday.
Just anything, anything good.
Uh, you know, I I called afriend who I hadn't talked to in
a while.
Or great job building up your myyoungest is nine years old.
Great job building up your yournine-year-old at breakfast.
(17:22):
I didn't we eat breakfasttogether, just the two of us.
Most mornings, just the two ofus eat breakfast on the
weekdays.
You know, something.
I have done something.
Even if I even if it's everyday, it doesn't have to change,
right?
It doesn't have to be somethingnew.
So that's the when you startlooking for the red car, all you
see are red cars.
SPEAKER_01 (17:38):
That's right.
SPEAKER_02 (17:39):
Right.
And so we the one thing that youdid that that was that's
positive about yourself or aboutothers or about how you treated
someone, then you just startnoticing it more.
And then this also goes alongwith my coaching, the way that I
coach people, I coach thepositive.
You know, when someone's moving,we need to get someone to move
well.
And so there's a lot ofcorrection that happens,
(18:01):
especially when someone joinsthe gym for the first time at 50
years old.
They do not move well.
No one, no 50-year-old whohasn't been working out with
coach moves well.
It just doesn't happen.
But I've taught, I do, and I'vetaught my coaches, we coach the
positive.
What is what's a great thingthat they're doing?
Um, I love the way that yourfeet are set up on this
deadlift.
Now let's uh now let's adjustour grip, right?
(18:22):
I haven't said anything negativeyet.
I didn't say your is wrong.
SPEAKER_01 (18:26):
All right.
And common leaders, hope you'reenjoying the episode so far.
I believe in doing business withpeople you like and trust and
not just a company name.
That's why a strong personalbrand is essential, whether
you're an entrepreneur or aleader within a company.
Brand Builders Group, the folkswho have been helping me refine
my own personal brand, areoffering a free consultation
call with one of their expertbrand strategists.
They'll help you identify youruniqueness, craft a compelling
(18:48):
story, and develop astep-by-step plan to elevate
your impact.
So head on over toCoachJohnGallagher.com slash
BBG, as in brand builders group.
Schedule your free call and takethe first step toward building a
personal brand that gets younoticed for all the right
reasons.
That's coachjohngallagher.comslash BBG.
Now, let's get back to theepisode.
SPEAKER_02 (19:06):
Coach the positive and build it up.
And I try to do that withmyself.
Just coach the positive.
Look at the positive thing thatI did and remind myself that I
did it.
SPEAKER_01 (19:14):
Love that.
Coach the positive inside ofthat.
And the mindset can be sopowerful.
And if we let it.
And you mentioned right at thestart of that, that as humans,
we have a tendency to find thatnegative.
It's very easy to find thenegative, whether it's in our
work or again, whether it's inour own body and things like
that.
And the way you coach, so youyou talked about one of those
stories, and like, come on,you've got to have a great story
(19:35):
that, you know, through this uhtype of approach where you've
seen a transformation insomebody and just made a big
change.
Do you have a favorite storythat you like to share?
SPEAKER_02 (19:43):
So, you know, the the favorite story that I like
to share is I had a mom reachout to me and say, Hey, can you
coach my son?
So just started, he he had notworked out ever and started
working out with him.
And we he had the biggest caseof the shoulds that I've ever
seen.
(20:04):
So the shoulds, you know, youstart something new.
Well, I should be able to dothis, right?
You just started like so, youknow, lifting weights.
I should be able to deadlift225.
Why?
You this is the third timeyou've ever touched a barbell.
Why?
Why do you well he can?
I'm probably stronger than heis.
Well, first of all, the guyyou're pointing at is twice your
(20:25):
size.
Second of all, he's been liftingfor 15 years.
Like, no, right, and ourcomparisons are terrible, right?
Uh so you know, one of thebiggest transformations that
I've seen was coaching someoneand not only watching him lose
30 pounds of fat, gain 10 poundsof muscle, and this took about
two years, eight 18 months totwo years for that for that
(20:48):
physical transformation tohappen, but also to see the the
positive transformation thathappened with this with the
self-talk, right?
And if it's funny, as a coach,I've learned in order for me to
get my client's self-talk toimprove, the first thing I
needed to get them to do is toget my voice in their head.
Okay, my voice in their headtelling them the good things
(21:12):
that about okay.
Then the next step, like now wereach another level where they
hear their own voice saying thegood things about going on in
their life.
Okay.
But getting to that step, likethat's that's where we want to
be.
We want to be in a world wherebecause uh I mean, maybe John,
do you do you have a voice goingon in your head?
SPEAKER_01 (21:31):
All the time, absolutely.
Both my own mothers and thinkingabout those positive influence,
yeah.
Yeah, I mean, I I have a voicethat goes on in my head in many
different situations dependingon who it is.
And you mentioned a formertrainer.
I mean, I'll mention her namenow.
I have Margo, who was my trainerthat I walked in and met in
2017, who trained me for threeyears on my journey.
(21:52):
And I I can hear her say on someof these things that you can do
anything for 30 seconds, justkeep going, kind of thing.
Or if I'm on a run, it's acousin saying, Don't stop when
you're tired, stop when you'refinished.
I mean, those types of things.
So those voices are always thereto keep me going.
Absolutely.
No doubt about it.
That's so funny.
What's so you think about that,like those that have come in
(22:12):
generally, they probably knowwhat they need to do to be
healthy.
They just aren't able to reallysee that.
What's the biggest barrier thatyou see when when you have
somebody, a 50-year-old walksin, doesn't know how to move,
doesn't know how to lift theweights, whatever it is.
What's the biggest barrier thatyou're having to overcome?
SPEAKER_02 (22:28):
Yeah, so uh, first of all, everybody, again, if
you're listening to thispodcast, you live in a first
world country and you know whatyou need to do.
You know you need to exercise,move more.
Uh, hopefully at this point, youyou know that you need to lift
heavier weights uh and you needto eat more fruits and
vegetables and lean meats.
Almost everyone I've talked toknows those things.
Okay.
(22:48):
Uh and yet they don't do it, andthey at least they're not doing
it enough.
So, what what are the two thereare two things standing in their
way?
The first is coaching.
And this blows my mind.
When my daughter was six yearsold, the one who now swims for
the University of Houston, whenshe was six years old, she said,
Hey dad, I want to be on a swimteam.
(23:09):
Cool.
So what did I do?
I went and found a team that hada coach, and the coach coached
her.
I didn't just take her to a pooland say, Okay, jump in and start
swimming, right?
And so, how many people theyknow they need to exercise, so
they go join a big box gym.
And the only thing they get withthe membership is they get to
walk in the door and see all theequipment and stuff, and like,
(23:32):
okay, go for it.
You would you would never dothat to your kid who wants, you
know, plays baseball.
Okay, take them to a base to afield and with a bat and a glove
and say, okay, go play.
You would never do that, right?
But we do that to ourselves.
So the first thing is find acoach.
For me, my part of my fitnessjourney was realizing that the
(23:52):
first three or four coaches Ihad were terrible.
They had no idea what they weredoing, but still it was a
learning process, right?
It was still a learning processfor me to know what a good coach
was.
Um so but finding a coach isstep one.
Step two, uh, build structureinto your life.
I work out at 5 a.m.
I wake up at 4.05, the alarm Iroll out, my my toothbrush is
(24:13):
ready, the toothpaste is ready,my gym clothes and shoes are
right there with a little bit ofother equipment.
I I on my way to the car is thefruit bowl, grab a banana, grab
my drink, and go.
Right.
I mean, that's done.
That's my morning.
And by the time it's 5 30, I'mhalfway done with my workout and
I'm now just starting to wakeup, right?
Uh that's my structure.
(24:35):
You have to have structure.
You know, and I know that youspeak to leaders, and every
leader listening to this podcasthas structure in their business
life, right?
They don't, you don't randomlybecome a leader without some
sort of structure that youfollow on a regular basis.
Apply that principle to otheraspects of your life.
Build in structure.
(24:56):
You know, you want to improveyour your marriage, go on a
date.
Every second Friday, you go on adate.
You want to improve your fitnessMonday, Wednesday, Friday, go to
your workout, preferably at aCrossFit gym, you know, with a
with a coach who can get yourheart rate up and move some
heavy weight, right?
You need to lose weight weight,eat a salad for lunch.
(25:18):
So this is my dad is very muchmy dad, uh, I love him, taught
me a ton about money, uh, buthe's on the cheaper end of life,
right?
So I grew up, you never we Inever ordered an appetizer until
I until I got married, right?
I mean, you go, right?
I didn't know, I didn't knowthat was a thing.
You're like, do you want anappetizer?
My wife's like, yes.
And I'm like, I've never heardthe yes to this question before.
(25:41):
All right.
So he goes out, we go out toeat, and you only order, you
know, the the the entree andwater.
Like that is no appetizer,nothing, and no dessert, right?
You order an entree and youorder water.
That's why he he still operates.
But when he goes out to eat withme, I want a house salad.
What's on the house salad?
Don't care.
Just bring me a house salad.
Uh put the dressing on the sideand I'll figure it out.
(26:03):
And he's like, why do you alwaysorder a salad?
Because that's my structure,right?
For when I go anywhere out toeat, eating a salad with the
salad dressing on the side, man,it's tough.
That's you keep doing that andyou can lose some weight, right?
You can have the bodycomposition you want when you do
that.
Uh it doesn't, again, it doesn'thave to be overly complicated.
(26:24):
So that structure is what youneed.
SPEAKER_01 (26:26):
For that, find the coaching and the structure of
both those things.
I mean, the habits, thedisciplines, and scheduling
those things in your day.
And, you know, many folks, youmentioned even, you know, your
dad being a little frugal on theno appetizer, you're not going
to get a 44-ounce Coke, that'sfor sure.
Uh that's not, you know, goingto be with your meal.
And maybe that was one of thereasons you did that as well, as
you got to be an adult, but wecan talk about that on a
(26:47):
separate podcast.
But the the idea behind thecoach, folks, and this is
another thing.
I mean, as I'm an executivecoach and a consultant, it's not
just about come and hire me asyour coach, but it's about
finding someone who's been whereyou want to go as well.
It'll be something to get yougoing, to find someone to
emulate and who's been therebefore.
You mentioned those other badcoaches.
I mean, hey, you got to find outthe credentials and ultimately
(27:10):
what's there.
And we got to be around peoplethat are a lot smarter than us
in a lot of areas of our life.
You said it in our finances, uh,in our faith.
Find a spiritual mentor who'sgoing to get you to a place you
couldn't get there before.
Your work, your health, yourrelationships, all those things
are so important to have someoneto you know advise and guide you
on that journey.
And it takes us a long time asadults to break down and admit
(27:34):
that we need help inside of thatspace.
But I I love that you you startright off with that.
Find out someone who's smarterthan you and put them in the
room with you ultimately to helpyou get better.
So cool.
When you think about your book,it came out about a year ago,
and folks who are reading, and Ilove the structure of the book
because it can be as simple asyou said, just one minute, one
(27:54):
minute a day and then scan theQR code with a video as to how
to actually watch thathappening, read that over the
course of the year.
But you know, when folks closethat thing out uh at the end and
they've they've read your book,what do you want them to think?
What do you want them to feel?
What do you want them to do whenthey're done with it?
SPEAKER_02 (28:10):
Yeah.
So the the cool, the cool, thethe absolute best transformation
that can happen is you at theend of implementing parts of the
book.
And I'll tell you, if you onlyimplement a third of a third of
the chapters, it will stilltransform your life.
But the the best that you cancome away with is that you don't
feel like anything has changedin your life.
(28:32):
Like it is so subtle.
The the changes that you havemade were so subtle that they're
now sustainable that you canbuild on for the rest of your
life.
And so one of the best pieces offeedback that I get now is
Brian, you're so weird.
Like, why am I weird?
Right?
Well, because tonight's Fridaynight.
We're gonna go out to eat, andI'm gonna order a steak, a baked
(28:56):
potato, and some grilledvegetables.
And you're like, You're soweird, you know, and I'm gonna
start with a salad.
And I'm like, what's weird aboutlike how is this weird?
How how is eating this delicioussteak enjoying and savoring
every single bite with thisbaked sweet potato and to have
the the the place we're gonnago?
(29:17):
I'm actually going to love thesalad dressing.
Uh and so and so, I mean, I'mgoing to savor and enjoy every
bite, and it's going to cost meabout 600 and fifty calories
with about 80 grams of proteinand about 250 grams of fruits
and vegetables.
And I that those are themeasurements that I use, they're
just the easiest for me.
Um I kind of walk you through tomake how to make it easy for you
(29:40):
in the book.
And I'm going to I'm going tolove every bite, and I'm going
to enjoy the conversation withmy family.
How how am I the weird one?
And I'm the weird one because mytable didn't order the blooming
onion, right?
We didn't order the friedpickles in order to, you know,
each one of us get uh um acocktail plus we're going to get
(30:02):
a glas a bottle of wine right Imean and then we're gonna get
the the chocolate mountain fudgesickle you know you know I mean
and we're the weird I'm theweird one you know my kids why
uh so I did learn oh so my kidsI have three daughters 20 17 and
nine okay so the nine is stillkind of coming into her own but
(30:22):
the 20 and the 17 year old doyou know what an almond parent
is no okay an almond parent hereyou go here an almond parent is
a parent who is so healthconscious that your kids are
embarrassed to bring theirfriends over to your house
because you don't have anythinggood to eat in the pantry.
I mean for raw almonds called analmond parent so I found this
(30:47):
out because my 20 year old andmy 17 year old were arguing with
each other on on were we almondparents or were we just close.
And so like the 17 year oldslike definitely like they're the
most almond you know none of myfriends want to come over my 20
year old is like nah they're notthat bad but yeah that's that's
an almond parent is where wedon't have burritos you know in
(31:11):
in Cokes in the in the pantryfor anyone to come over and just
start noshing on right I'm gonnaobviously that's gonna be a big
part of this.
SPEAKER_01 (31:20):
I don't know if it's gonna end up the title of the
show or not the almond parentsor not but so but so cool uh to
understand that Brian I I Ithink you know as you by the way
you said that about the weirdside as well.
It is the uncommon.
You mentioned it 70 to 90percent of you know adults uh in
the United States are overweightuh and they've you know higher
(31:41):
or a lower percentage butcertainly still too high of a
percentage are obese.
You know the the onset of youknow the disease that we have in
our country whether it'sdiabetes or obesity or
congestive heart failure allthose things that ultimately are
a result of us not taking careof ourselves over time is very
uncommon and often seen asweird, no doubt about it.
(32:01):
I mean we're supposed to rely onour healthcare system just to
give us the magic pill to fixall those things for us.
And goodness gracious we don'thave enough time to talk about
the healthcare system as yousaid at the start you're the one
training your physician how tostay in shape and things like
that.
And I do remember getting myblood work back one time and the
and the physician assistant saysman I'd wish my blood work was
(32:23):
as good as what your blood workis.
And I say what it can be rightin terms of if you're just a
little bit weird if you turninto an almond parent might be
there.
So it's a matter of prioritizingwhat you really want.
I've enjoyed this conversation Iwant to keep going.
I also want to honor your timeand putting this together.
Brian where do folks connectwith you I think they got to go
out there and and get connectedwith you and also get a copy of
(32:44):
your book.
SPEAKER_02 (32:44):
Yeah so uh you can you can find me you can find my
gym at blue eaglefitness.com uhand then you can uh learn more
about me atbusypeepettingfit.com uh and
then uh host the Peak PerformersGetting Fit podcast you can find
that on YouTube and Spotify allof those have links to my book a
book is one minute fitness 20bucks on Amazon uh it is I'm not
(33:07):
gonna say it's the most valuable20 bucks because there's some
there are lots of values outthere but you're gonna get
you're well going to get wellworth your money in the in the
20 bucks for for the actual nowif you don't know that you need
to lose weight if you don't knowlike the book is not there to
convince you of anything thebook is there to say okay you've
made the step you know you needto lose weight you've made the
choice yep made the choice hereare the very specific steps you
(33:31):
can do to improve your sleephere are 30 specific steps I
appreciate that yep do in oneminute to improve your sleep for
example I love that and againthat because that's that's the
most important part andhopefully there's some folks on
this show that have listened inand said it is time for me to
make that decision that you knowI don't want to be that
unhealthy person that I do.
SPEAKER_01 (33:50):
And you mentioned the age group you know but again
I don't want to uh certainlyreveal my wife's age on this
podcast but you know one of thethings we're just talking about
today as she continues to embarkon her fitness journey is that
it is about how she feels butit's also about you know should
we have grandkids in the futureand how we can you know be
active with our grandkids.
(34:10):
And we've talked about thingslike we want to be dance we want
to be able to dance at ourgrandchild's wedding kind of
thing in terms of where wereally want to be in the future.
And that's a that's a differentkind of why in terms of what
will what will get you to takesome of these habits that you're
talking about that just reallyneed one minute a day, but they
do need structure and they doneed a coach.
(34:30):
Brian I'm gonna ask you onequestion this will give you the
last word on the on the showbefore we uh check out I'll I'll
make sure to put all the linksin the show notes with regards
to your book and your websitegosh I'd love to even talk about
I mean I love that domain namein terms of how you went out
there and found that uh withregards to putting that together
or even what Blue Eagle fitnessmeant.
Doesn't matter we're out of timein terms of that goes but I'm
(34:52):
gonna give you a billboard youcan put a message any message
you want to on that billboardfor folks to see what's the
message that you're gonna put onthat billboard and why do you
put that message on there?
SPEAKER_02 (35:01):
Yeah so that's a struggle for me I'm I'm stuck
between you know two one is finda coach right when in doubt and
that's true for literally everyarea of your life find a coach
so I would either put that onthere or I would say build
structure into your system umyou know have whether that's
have a plan you don't just wakeup and motivate the insane part
(35:25):
is like I'm gonna go work outwhen I feel motivated.
Do you go to work when you feelmotivated do you parent your
kids when you feel motivatedthat's not the way this works
right there's just you just doit.
Same with taking care ofyourself.
You just do it and there's astructure in place that you
follow and that you do.
So but the probably the simplestwould probably be uh find a
(35:46):
coach uh up on the billboard.
SPEAKER_01 (35:47):
Excellent find a coach Brian you've been such a
fantastic guest folks I knowthat you've listened to this and
you either recognize how youneed to change and I think
you've got to take some actionfor this or you also know
someone else who needs to hearthis message.
I would encourage you to shareit with someone else so that
they can hear this message.
We need to get this message ofhealth into the hands of of so
many more people that existtoday.
(36:08):
And if you enjoyed the episodecertainly we'd love for you to
go out there and write a reviewdo the same thing go out there
with Ryan and take a look at hiswebsite and check out Blue Equal
Fitness also to understand someof the things that he's doing on
his podcast to continuouslyshare this message.
But ultimately this is reallyabout you growing yourself as a
leader.
(36:29):
This is about you growingyourself as a person and we
appreciate if you've gotten tothis point in the podcast we
appreciate that you've been hereand thank you for sharing the
time with us.
Brian White thank you so much Iwish you much success in the
future thank you John I reallyenjoy being here.
Until next time go and growchampions
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