Breaking the Morning Myth

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Episode Transcript

Speaker 1 (00:00):
Welcome to there is a Method to the Madness.
My name is Rob Maxwell and I'man exercise physiologist and
personal trainer.
I am the owner of Maxwell'sFitness Programs and I've been
in business since 1994.
The purpose of this podcast isto get to the real deal of what
really works and, mostimportantly, why things work.

(00:21):
Hence the name.
There is a method to themadness.
Before I get to today's show, Iwant to thank Jonathan and Lynn
Gildan of the Gildan Group atRealty Pros.
They are committed to providingthe highest level of customer
service in home sales.
Why don't you give them a shoutand figure out what your home
is worth?
386-451-2412.

(00:44):
Good morning everybody, goodafternoon, good day.
Whatever time that you arelistening to this, I love to
talk about fitness and healthand all these good things.
That's the purpose of thispodcast and you know I like to

(01:06):
combat all the noise out there,all the misconceptions, all the
misinformation.
I like to give it to youstraight because I feel like I
have a lot of experience and youknow, education to do so and
probably most importantly, thepassion, because I believe so
much in health and fitness andhow.

(01:27):
I know it's the one thing wecan do and I know, one thing
isn't really true, becausethere's many things in the
lifestyle of health and fitness,but health and fitness is the
one thing, so to say, the onelifestyle.
There's probably others, othersthat we have a lot of control
over.
There's just so many things wecan do to improve our lives and

(01:49):
that's what I think is theessence of what we're trying to
do and what I'm trying to do,and basically make it easier for
you because it doesn't have tobe so damn complicated.
That's, you know, the root ofwhat I like to do, which is why
I call it the method to themadness, because we do know what
works and you know, we knowwhat doesn't work.

(02:13):
And we just trying to encourageyou to listen to the right
people out there, because everyday I hear about people getting
confused by different thingsthat are going on and
essentially, you know you'rejust getting scammed left and
right.
I mean, everybody wants a pieceof your pocketbook that's the
bottom line Free to listen tothis show.

(02:33):
So I don't know, not for me.
But well, it's getting there,got some good sponsorship, but
all right, so let's get to it.
And you know, speaking of that,I ask you to please hit
subscribe.
Just let's get to it.
And you know, speaking of that,I ask you to please hit
subscribe, just go up to theright hand corner of where
you're getting your podcast andhit like or hit subscribe and
hit automatic downloads, if youwould because this thing tracks

(02:54):
my downloads and share it withpeople.
Send it to people that youthink will help, because I mean,
come on, there's so much crapout there, like, I listen to
different podcasts and I knowwhen I hear something I really
like, I send it to somebody.
You know I'm like, hey, youmight like this, and it's
usually a lot better thanlistening to the news.

(03:17):
Or, you know, listening to somenews podcast or watching the
news right, anything we hearwhen somebody sends us is
probably a lot better than that.
All right, so let's talk alittle bit about some of the
lies that we tell ourselves.
You know, a lot of times peoplewant to hear the next best,

(03:41):
greatest diet, next bestgreatest workout routine and the
next best hack.
If you just tell me thatsubmerging yourself in an ice
bath every day is going to do itand I talk about why I mean,
like, people love that stuff.
Or if I say, you know, the nextdiet is the avocado diet.

(04:02):
Let's talk about the avocadodiet Like if I made that like
the teaser headline you know,the miracle avocado diet it
would probably get like ahundred downloads in an hour.
And you know that's kind of sadreally.
And you know, and oftentimespeople don't want to hear what I

(04:22):
like to talk about the most,because I know it's the most
useful and helpful, and that isthe psychological side of all
this training stuff.
You know, I taught my studentsall the time.
It's like, for the most part,people know what to do.
That's not the problem.
The problem is they're notdoing it.

(04:45):
So what do we do to convincepeople to do the right thing,
the right thing for themselves,which is to eat right and
exercise right?
I mean, that's the right thingfor themselves.
And I think everybody knows theright way to eat to an extent.
Notice, I said right way, notthe perfect way, because there

(05:08):
isn't a perfect way, but Iguarantee you, anybody off the
street will tell you that theyknow that eating a candy bar is
not as good as eating broccoli,right?
I mean, everybody knows that.
They might say it tastes better, more convenient, blah, blah,
blah.
But everybody knows the rightthing.

(05:28):
For the most part, they're justnot doing it.
So I like to talk about theseissues because that's what
hopefully sparks some changewithin people to go out and
change their lives so they areliving a lifestyle of health and
wellness.
So I want to talk about some ofthe lies.
One of them is, you know andthis has come up a lot lately

(05:51):
where people wake up and theyjust lay in bed or they don't
set an alarm to get up earlyenough and then the next thing
they know, their day has gottenaway from them.
Now I live in central Floridaand it's hot and I like to run,
and I can tell you right now, ifI get out after seven o'clock,

(06:16):
I'm going to be way too hot toget in a very effective run.
So I have to get out early Now.
On top of that, I have clientsin the morning that start pretty
early, so I've got to get outthe door by five Now.
I naturally wake up betweenfour and 4.30 and is maybe as

(06:36):
late as 5, but usually not.
So I'm up and I'm ready to go,but I also go to bed early.
So I've heard other podcasterssay that if you want to master
your morning routine, thenmaster your bedtime routine.
So if you have trouble gettingup in the morning and you got to
get stuff done in the morningmorning, like your exercise,

(07:00):
maybe you do a little morepreparation the night before,
get your stuff done.
You've got to get done earlierand go to bed.
You know, don't doom scroll onyour phone and don't be watching
news.
It's going to upset you and youknow.
Just whatever it is, figure outa way to maybe get to bed a
little bit earlier so you canget up early and attack the day,

(07:21):
because I really believe thatutilizing the morning hours is a
superpower.
I mean, you can get so muchdone in that time frame when a
lot of people are still sleeping.
Little caveat, you know, if youhave sleep issues and you're
dealing with that with yourdoctor or therapist, okay, this
isn't for you.
I'm talking about the personwho has overcome.

(07:42):
He says is this what your lifeis all about?
Laying under the covers ordon't?
I have stuff I've got to get upand do?
I mean?

(08:02):
But I want to.
You know, I think we know that.
So what I want to bring up isthe big lie.
The big lie is that you'reactually going to feel better by
laying there.
And that's just a lie.
It's just like the opposite ofdelaying gratification, like you
think you're going to like feelawful if you feel a little
groggy and sleepy and you feellike you're going to feel awful

(08:24):
if you get up and go to thekitchen or go to the bathroom,
whatever you know.
Within five minutes you'veforgotten about it, you're up,
it's good, you've had your cupof coffee, you had a glass of
water, you had tea, you did whatyou had to do.

(08:59):
I mean, it's probably not evenfive minutes before you go now,
finally getting over Joe Rogan.
But she's got her book called 5, 4, 3, 2, 1.
And she talks about that Likeif you just understand it and
count down from five, and whenyou hit zero, get up, it's not
going to negatively impact you.
It's a lie and there's a lot oflies we tell ourselves, like we

(09:23):
get too caught up in how wefeel.
And famous in the recoverycircles is something that's said
all the time, which is you know, your feelings aren't facts and
that's just so true.
You got to go against themsometimes.
You got to be, I feel, sleepy.
Well, you're probably notsleepy.
You went to bed by 930.

(09:44):
It's five o'clock, got overeight hours sleep.
You're probably not sleepy.
And if you are sleepy thatdoesn't mean you're tired, that
just means you haven't woken upyet.
So you have to go against that.
Your feelings aren't facts.
It's just like when you thinkyou're hungry but you ate an
hour ago.

(10:04):
You're probably not hungry,you're bored, or it's a
compulsive response.
You're nervous, you're anxious,you want to eat because you
want to crunch.
It's not hunger, your feelingsaren't facts.
So that's the first lie gettingup in the morning, right.
Another one is that we need morefood than we think we need.

(10:28):
I mean, this one happens a lot,and I know these are two
separate entities, but they'rekind of the same thing.
If we can learn one, hopefullywe can learn the other.
For some reason, people learnthe food one pretty good, and so
what that basically means isyou have your dinner.
You had a nice, healthy,moderate dinner.

(10:50):
Maybe you had some chicken,maybe you had some fish, maybe
you had a grain like a cup ofrice, maybe you had some
vegetables and you topped it offwith a pear or an apple or
something like that for dessert.
Like that is an ultimatelyhealthy dinner, right.
But then your brain says, ohman, I'm still hungry.
Now.

(11:10):
You just consume, say, 600calories for dinner, so you're
probably not hungry at all, butyour brain says I really need a
second piece of chicken and Ineed some more grain.
Well, you probably don't needthat at all.
And again the caveat, just likesomebody who might be going
through some sleep issues, ifyou're dealing with some food

(11:32):
issues, then this isn't for youyet either.
You've got to work some of thisout with a therapist or a
physician.
This is just normal day-to-daypeople that think they need more
food.
And the funny thing is, whenyou're trying to lose weight and
you adopt that mindset of you,know, I really think I need more

(11:53):
food.
I'm hungry.
You're not going to lose weightIf you know.
You just ate a moderate,healthy dinner.
You don't need more food.
It's those extras, it's thoseseconds that you eat, that are
giving you trouble.
They're just additionalcalories you flat out don't need
.
In my book, you Can't Outrun aPoor Diet.

(12:15):
I talk about that.
One of my rules is don't eatseconds.
And again the caveat ofsomebody who's dealing with some
other stuff.
Or if you're Michael Phelps,who's eating 11,000 calories a
day, back when you're trainingfor the Olympics and you have to
get enough fuel.
Okay, I'm not talking to you.
I'm talking to the normalperson who just thinks they have

(12:37):
to eat a second serving of riceor a second chicken breast with
their dinner.
You probably don't.
It's the lie.
And just like the sleep thing,if you just say to yourself, I'm
good, I've had enough, I'mreally not hungry, I'm just
bored, or this eating hastriggered some nice dopamine in
me and I want more dopamine, soI need more seconds.

(13:01):
And in reality, if you justwait it out five, 10 minutes and
I say, oh, do you still wantseconds?
No, I'm good, like you don'twant it anymore, it's just the
big lie.
So that's the theme of today'spodcast.
What is the lie?
You're telling yourself thatflat out isn't true.

(13:22):
And, like I said, the diet onewas seconds or in between meals.
It could be the same thing.
And if you're trying to loseweight, you're trying to
eliminate your snacks.
You might think, oh, I'mfamished, I really have to have
the smoothie right now.
And then you don't.
You delay the gratification,which is another one of my rules
, and you can't outrun a poordiet.
Then you delay thegratification and a little bit

(13:44):
later you go oh, that's true.
I never really needed that.
I'm good, I don't need it.
A lot of people seem to get itwith the dinner and the snack
thing, but then, when it comesto getting out of bed, they
don't seem to get it.
They think, no, you don'tunderstand, I really need more
sleep.
And I look at them and say,well, are you getting more sleep

(14:06):
?
Well, no, I just kind of laythere and I play on my phone and
then I put my head back downand you know, it turns out I
really didn't go back to sleep.
It's like right, so get up.
It's a lie and it's alwaysgoing to be a lie.
If you wake up, normally, we'regoing to have a different
hormonal response when we wakeup, so the adrenaline starts

(14:28):
flowing through the bloodstream.
You're probably not going torelax enough to go back to sleep
, so you might as well just getup.
Okay, I just believe it's agreat time to get your day
started off with exercise.
I know it's a great time too,especially if you live in the

(14:49):
heat.
It's summertime, if you live inFlorida, you live in Texas, you
live in a lot of these hotstates, arizona it's time to get
up and get it done If you'retraining outside, that is, if
you're going for your power walk, if you're going for your run,
if you're going for your bicycleride and you're going to ride
down at the beautiful EdgewaterTrail that we have here locally,

(15:11):
you probably want to set youralarm so you can get up early
enough to get down there beforeit gets too hot.
All right, so just remember.
There's probably other thingsI'd love to hear from you via
social media or you know what.
The other day I got fan mailfrom here.
So it's pretty cool.
You can go right into thepodcast and tell me what you

(15:31):
think, send me a note and say oh, this is the lie.
I tell myself that keeps mefrom being my best.
I would love to hear about itand then I can talk about it
more on other podcasts.
So reach out and let me knowwhat is the big lie that, just
flat out, isn't working for you.
Thank you for listening totoday's program.

(15:53):
I ask you to please follow theshow wherever you get your
podcasts and please selectautomatic download, because that
really helps the show.
Now I want to thank OverheadDoor of Daytona Beach, the
area's premier garage doorcompany.
They have the best product.
They have the best service.
I personally vouch for Jeff andZach Hawk, the owners.

(16:16):
They are great people with agreat company.
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at 386-222-3165.