198 - Consistency & Tracking Mistakes To Avoid - Cut The Crap With Beth And Matt

Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
What are you trying to do. You're trying to make
fucking like a chili. Let's not work on that. Let's
not do it chili right now.

Speaker 2 (00:06):
Yeah, especially in way loss fat loss, it's just simpler
the better, I agree, Single ingredient meals, you know, things
that are just really easy for you to throw onto
a scale and get the data and move on with
your day.

Speaker 3 (00:18):
At least in the beginning. At least in the beginning.

Speaker 1 (00:20):
And that's why people get so frustrated with tracking when
they first start, is because they try to do those things.
They haven't graduated from kindergarten yet. Welcome to Cut the
Crap with Beth and Map, the world's number one no
bullshit health and business podcast.

Speaker 2 (00:37):
Are you ready to cut the crap with your diet
and exercise, get strong as fuck, and build a healthy
relationship with food. Then you've come to the right place.

Speaker 1 (00:44):
Let's go. If you'd like to support us in the podcast,
join our Patreon, where you get exclusive content which consists
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the gym, monthly challenges that are either strength, have it
or mindset based, and access to over one hundred plus
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designed by a professional chef who is certified in nutrition.

(01:06):
These recipes are already in my fitness Pal for easy
fucking tracking. New recipes are also added each week.

Speaker 2 (01:13):
We believe that fitness is for everyone, so this is
our way of getting you started on your health and
fitness journey at a price most everyone can afford. So
what the fuck are you waiting for? I'll see you
in the Patreon.

Speaker 1 (01:26):
Nerdle alertlert right, Happy Wednesday, Happy Wednesday, and happy Global Day.

Speaker 3 (01:35):
Oh is it nice?

Speaker 4 (01:36):
Yes? Yes, that Global Nerdle.

Speaker 3 (01:38):
I've been running a little bit, you have. I have
guess what cardio has been added to my program?

Speaker 1 (01:46):
Okay, so she has me choose like whatever I want
at the end of like some of my workouts, it's like, okay,
two minutes on, two minutes off type thing. So I've
just been doing like two minutes of walking and then
two minutes of running. And today I did some sprinting
at the gym for my last like little cardio thing
was like forty five seconds on, forty five seconds off.

Speaker 4 (02:09):
Nice.

Speaker 1 (02:10):
Yeah, and so I have been liking it. I'm like whoo,
but I obviously can't do too much of it.

Speaker 3 (02:16):
You know what I'm saying.

Speaker 2 (02:16):
It's like, yeah, you're you're a cut your calorie deficit.

Speaker 1 (02:20):
Yeah, it's basically like what I'm doing is like ten
minutes at the end of my workout, and and my
workouts right now are kind of like a mix of
strength and cardio.

Speaker 3 (02:30):
It's like circuit.

Speaker 1 (02:32):
I don't want to say hit, but I'm having it
that she causes like a d load week systemic training.
She makes of like taking some time off from lifting heavy,
getting some cardiovascular stuff in.

Speaker 4 (02:43):
Nice.

Speaker 1 (02:44):
Yeah, and I have been really liking it. But my
program obviously was is going to change soon, so yeah,
well good it was.

Speaker 3 (02:50):
It was a nice d load.

Speaker 4 (02:51):
Brushing up on your cardo. Dude, Like change the subject.
You're you're flexing on me right now, like your arms
are looking fucking nice.

Speaker 1 (02:57):
I what's crazy is I didn't know whether to be
like happy or frightened this morning when I saw the
scale because it's the lowest I've seen it, and then
like two years, Okay, it's dropped. I've lost like two
pounds this week.

Speaker 4 (03:12):
You had a little waves going on, Huh.

Speaker 1 (03:14):
I did, That's what That's what Kelly said. She's like,
it's your body's bodies are fucking weird. Man. She's like,
what's crazy is like your weight just holds on right,
holds on tight, and she's like, out of nowhere, you
have this massive fucking.

Speaker 3 (03:26):
You know.

Speaker 4 (03:27):
Yeah, I love the effect. Yep, that's awesome.

Speaker 3 (03:31):
So I'm just going with it.

Speaker 4 (03:32):
Yeah, embrace it for sure.

Speaker 2 (03:34):
Some of my clients have been having some of those
wooshes lately, and so they're like, I don't want to
jinx myself, you know, I've hit a new load. But
then they see there, they get a second, a third
way in and it's it stays level leveled off, and
it's like, okay, cool, maybe now we have found our
new norm.

Speaker 3 (03:48):
So yeah, yeah, yeah, I'm.

Speaker 2 (03:50):
Pumped for you that you're getting some cardio in or
well you've already been always been getting your cardio, but
doing some running.

Speaker 3 (03:56):
You know, walking is not enough cardio for me for you,
right right?

Speaker 1 (04:00):
Yeah, so I haven't been getting my cardio win really
when you think about it, because I haven't been really
doing anything other than walking recently.

Speaker 2 (04:09):
The other you and I at this level of our friendness,
walking is really for maintenance and forgetting our steps.

Speaker 4 (04:15):
But it's not exactly like exercise, right.

Speaker 1 (04:18):
Yeah, us, right right, because we're more advanced, yes, right,
Like my cardiovascular is a lot higher, and so I
need to actually get my heart pumping more than what
I could.

Speaker 3 (04:27):
Do for walking.

Speaker 4 (04:28):
Yeah.

Speaker 1 (04:29):
Yeah, and I noticed how Actually I'm like, wow, I
really need to keep up with the cardio because the
first day of the new programming last week, i was like,
I'm going to fucking die.

Speaker 3 (04:39):
I'm like, oh my god, I'm alway been I'm.

Speaker 1 (04:41):
The fucking elliptical for like less than a minute and
it was like hyperventilating. Yeah, and so I'm like that
you need to and then also like your body adapts
very quickly, and so by by this week, I'm like, dude, dude.

Speaker 3 (04:53):
Like back to my like where it was before kind
of thing. Almost.

Speaker 4 (04:57):
Yeah.

Speaker 2 (04:58):
Yeah, I love that you're doing like some interval where
with that, because that's me a really solid fat loss strategy.
And that's exactly I'm sure why coach Kelly's doing doing
that for you. I know when I mean when I
worked with my my macro coach many years ago, that
was one thing that he's like, you're never gonna have
to do cardio until we need to write, right, And
then that's when he added and we simply started with

(05:19):
doing five minutes of high intensity intervals at the end
of my workout, doing like battle ropes or fucking assault
bike work, you know, thirty seconds and thirty second stuff, like.

Speaker 3 (05:27):
You kind of like what I'm doing, Yeah, exactly, exactly.

Speaker 2 (05:30):
Yeah, And the reason for that is it's really efficient,
right You're getting up into that zone four zone five
work and burning a lot of calories in a short
amount of time, and it's very intense while you're doing
so you can't continue to do it for a long
period of time.

Speaker 3 (05:42):
Right, right, But I'm loving it. I do.

Speaker 4 (05:46):
Well.

Speaker 2 (05:46):
Maybe I don't know what your future plans are after
your cut, but maybe you get I'm thinking.

Speaker 1 (05:51):
I want, you know, what I was thinking about my
next goal, and I think I want to get back
into running after my cut, to be honest, getting just
getting in the fever right now, because when you stop,
it's so hard to get into because you're like, oh
my god, it's it's hard.

Speaker 3 (06:04):
You know, you have to build up that endurance again.

Speaker 1 (06:07):
But I'm like, you know, just the two minutes on,
two minutes off, like just me, just keep doing that.
It gets easier each time, and I'm just loving the
I'm liking it right, Yes, so I'm excited to like possibly,
you know, have that goal next year or that the
end of this year.

Speaker 4 (06:22):
Yeah, very cool. That's good. Yeah, very exciting.

Speaker 2 (06:26):
Very actually, And cardio is one of those things too,
like when you when you stop doing it, it's hard
at first again and I can certainly toest this. I mean,
as for my last half marathon just a little over
a month ago, I took a couple of weeks off
of running, and those first couple of runs back were.

Speaker 3 (06:40):
So hard, you know, right, You're like, holy.

Speaker 4 (06:43):
Shit, yeah, like are you sure? I just ran a
half marathon in an hour fifty five? Like what the fuck?

Speaker 3 (06:49):
You know, move it or lose it?

Speaker 2 (06:51):
My pace was like eleven minutes you know for those runs.
So yeah, awesome, awesome.

Speaker 4 (06:57):
Yeah, so you hit a new low on this, so
you're custom that nicely.

Speaker 1 (07:02):
Yeah. And it's consistency, right, Like I have been straight
up so consistent. I don't have time not to be consistent.
And it's pretty fucking awesome because you know, action results motivation,
it really helps. It really works that way, and it
works that way with a lot of things, the business, everything.
It's like, you can't go wrong, but consistently taking action,

(07:25):
you're going to see results.

Speaker 2 (07:27):
Exactly if you control your your actions, control the control
the controllables.

Speaker 4 (07:31):
Right.

Speaker 3 (07:32):
Yes, That's one.

Speaker 2 (07:32):
Thing I've been talking with a lot of clients about
LEE is they're they're seeing great results recently because they're
getting dialed in and so they're seeing these new lows
on the scale and it's like, yeah, like you you
did this, You you did you earned this because you
controlled what you were able to control even when life
was was fucking hectic and chaotic around you. And now
you're being consistent and you're seeing the results the fruits
of your labor. Yeah, and that's now now they're getting motivated.

(07:56):
Right now, the motivation is coming because now they're seeing
the result.

Speaker 4 (08:00):
It's that they want to see. But that's what people
get wrong too.

Speaker 2 (08:02):
So often it's like the motivation to get started, to
motivation to lose weight, motivation to go running to whatever.

Speaker 1 (08:08):
Yeah, yeah, you can't keep waiting for motivation. It's it's
honestly like it's like a fucking fart in the wind.
You know, it's fleeting or can't rely on it.

Speaker 4 (08:21):
It's an emotion. It's a feeling, it comes in.

Speaker 3 (08:23):
Goes, Yes, exactly exactly.

Speaker 2 (08:25):
I always feel motivated after going on and run. I
never almost never feel motivated to go run, you know now.

Speaker 3 (08:31):
But when we're done, we can conquer the.

Speaker 4 (08:33):
World exactly exactly.

Speaker 3 (08:35):
You know what I'm saying, Like.

Speaker 4 (08:36):
I can do fucking hard things. I did that thing
that just sucked.

Speaker 1 (08:39):
Yeah, And honestly, like I feel like I have more
energy that I'm doing more cardio, which is kind of
bizarre because my energy was tanked like a couple of
weeks ago.

Speaker 3 (08:48):
But it's like coming back mm hmm.

Speaker 2 (08:50):
Well you're getting some good endorphins going, feel good chemicals
things like that. Yeah, we just did a we just
did a cardio discussion yesterday and.

Speaker 4 (08:57):
Our group call for strong clients.

Speaker 2 (08:59):
Yeah, just like cardio simplified and we just explained like
some some running terminal running terminology terms and things like that.

Speaker 4 (09:05):
Yeah. A lot of people have the running bug, cardio
bug for sure.

Speaker 3 (09:08):
Yeah, because it's that it's a season.

Speaker 4 (09:10):
It's the season, summertime, people.

Speaker 3 (09:11):
Nice weather.

Speaker 2 (09:13):
Yeah, you're going outside time to get dialed into your goals.
Cardo is part of those goals, whether it's weight loss
or or just overall health. Yeah, that's one thing I
I don't like to hear. It's like, oh, well I
want to lose weight, right, so is cardio still important?
It's like, yeah, cardio is still important. Yeah, you know
if you want to be healthy right right, nutrition for

(09:33):
sure is the driver of weight. Yeah, that loss, But
we should be doing cardio still for for our.

Speaker 1 (09:40):
Like we need to go go into exercise with a
different mindset. You're not going to exercise to lousepat You're
going to exercise because you're you want to improve your
cardiovascular health, your endurance, your muscle mass, your health right
and and leave the fat loss separate and pe So
many people try to combine both or you know, over

(10:01):
use the exercise as the main source of like fat
loss and they're spinning their wheels just from of like
post today of people adding calories back.

Speaker 4 (10:10):
Like some their from their cardio that they're doing or
just from the exercise.

Speaker 1 (10:12):
Well, you know, the like the loser or my fittest
pal will if they have their watch SYNCD, it'll add
the calories they supposedly burned.

Speaker 4 (10:19):
Red flash.

Speaker 3 (10:20):
I didn't realize how many people do that.

Speaker 4 (10:23):
It is pretty prevalent, isn't it.

Speaker 2 (10:24):
And I think part yeah, that is because if I'm
not mistaken, lose it. That's locked behind a pay feet
a pay upgrade, and I think you have with my
Fitness Pal you have to pay to turn that off too,
if I'm not mistaken.

Speaker 3 (10:36):
Why, Like that's completely misleading.

Speaker 4 (10:38):
Yeah, well then you have a lifelong customer.

Speaker 3 (10:41):
I was going to say, interesting, huh.

Speaker 2 (10:45):
And then the alternative then is to just not sink
your activity tracker up with your food log and honestly,
like there's no reason fitness tracker to be logged up
with your fucking food tracker anyway.

Speaker 1 (10:54):
Now, Like it reminds me of like your dog, Like
taking your dog for a walk and they come home
and they get miss it's at least mine does.

Speaker 3 (11:01):
It's like you're you're not a fucking dog, Like you're not.

Speaker 1 (11:03):
You don't have to reself for food, right because you exercise.
That's not how this shit works. Like we don't run
for donuts. You can have a donut after you run,
but you're not running to eat that donut, yes, and
you're not running to burn it out.

Speaker 3 (11:15):
That fucking saying drives me nuts.

Speaker 2 (11:17):
Yes, I agree, I agree, and we've been there, right,
I know I've been there when I first started my
We've Lost journey.

Speaker 1 (11:23):
When I first started running, I was like, fuck yeah,
I'm gonna eat a this and that after. You know,
I had the complete fucked up mindset.

Speaker 4 (11:29):
Now, don't get me wrong.

Speaker 2 (11:30):
One of my favorite things about running is the amount
of food that I can eat. That I can eat,
you know, I love going to poundtown after a good
hour and a half long run.

Speaker 4 (11:38):
Oh yeah, not doing that fuel my body.

Speaker 2 (11:41):
Not because I just you know, now, oh I exercised,
I ran, I burned a thousand calories.

Speaker 4 (11:46):
Now I can eat.

Speaker 2 (11:46):
No, It's like I need to replenish everything that I
just depleted my body.

Speaker 1 (11:49):
Yeah, because you're replenishing your carbo your glycogen storage. Yeah exactly,
So you need to have those carbohydrates.

Speaker 4 (11:55):
Mm hmmm h yeah.

Speaker 2 (11:58):
Fuck yeah, dude, to talking about cardio we're doing I
know you just started a big challenge for our for
our fifth that strong clients. We're also doing monthly mini
challenges inside the program, and I think you do something
like that as well.

Speaker 1 (12:09):
Do you like like monthly week challenges? So come yeah,
it's like a mini challenge.

Speaker 4 (12:13):
Yeah.

Speaker 2 (12:13):
So we're doing that this month. The theme of our
summer is dialed in to win and like that. Yeah, thanks,
it's fun. Yeah, it's a fucking eye opening for for
our clients already, you know. But the theme for this
month for the mini challenges is cardio. So we just
earned points, two points every time we're doing a cardio
activity on our app. And it's a leader board, so
it's a little friendly competition and things like that, right, Yeah,

(12:36):
gamifying your fitness, yes, then you get like that little
reward and that dopal meane hit that's doing something good
for you rather than getting a dope meane hit for
you know, doom scrolling or or eating a doughnut afterwards.

Speaker 4 (12:48):
Right, something like that.

Speaker 1 (12:49):
So yeah, exactly, those healthy habits hell yeah, yeah cool.

Speaker 4 (12:55):
Yeah.

Speaker 2 (12:55):
And I think running for weight loss too, where people
get it wrong. Because when when people start running to
lose weight, it works right away, right. You see usually
weight drop almost instant like within a couple of days,
but then it levels off very very quickly too, right,
because it's not actually a very effective tool for for

(13:16):
weight loss for for many one of the main reasons
is because of your increased hunger that's going.

Speaker 3 (13:21):
To come, you're gonna say, you get pretty hungry running.

Speaker 2 (13:23):
And things like that. Your body is going to auto
regulate and catch up really quickly.

Speaker 1 (13:28):
Yeah, and you don't want to be the calorie deficit, Well,
you're focusing on like a race, like a half marathon,
I should say a marathon, Like so many people come
to us so like I want to lose fat and
I want to train for half marathon. Well, no, you
should pick one or the other because something is going
to something is going to suffer, and it's most likely
going to be your training because you're not feeling properly

(13:48):
for what you're doing.

Speaker 2 (13:49):
Right, because if you're in a calorie deficit, you don't
have enough energy to maintain your body as it is.

Speaker 4 (13:53):
And now you're doing this hard thing like running for hours.

Speaker 1 (13:55):
And you imagine if I was training for marathon right
now at the same time as doing this, I mean,
that's fucking crazy.

Speaker 4 (14:00):
God, No, dude, you would be miserable. You would be
so miserable on your runs. Your runs will be a
good quality. You'd be frustrated because your runs suck. Be
frustrated because your energy level sucked throughout the day all
the time.

Speaker 1 (14:13):
But I'm pretty sure. I have been in fat loss
phases during half marathon training though.

Speaker 3 (14:17):
Sure.

Speaker 4 (14:17):
Sure. And that's not to say like there's no place
for it.

Speaker 2 (14:20):
You know, I've got I've got some clients that are
training for larger like a marathon in the fall time.

Speaker 4 (14:25):
So right now is when we're doing like fat loss phase.

Speaker 2 (14:27):
Yeah, when we're in like their base building phase, we're
not in the intentional preps for marathon training, because once
it's time to get into marathon training, then it's like, yeah, no, your.

Speaker 4 (14:38):
Right.

Speaker 1 (14:39):
I mean, five k training with the deficit is a
lot different than half marathon or marathon training.

Speaker 3 (14:45):
Yeah.

Speaker 2 (14:45):
Yeah, and especially like those those runs if you're running
for an hour or less or something like that, right,
you're probably going to be you can get away with
that for.

Speaker 3 (14:52):
You're okay as song as you're in a moderate deposit.

Speaker 2 (14:55):
Yes, that's not to discourage people. But like so, like
you said, separate the two, separate it too. It's okay
to have these goals, but go about them.

Speaker 4 (15:03):
The right way.

Speaker 1 (15:04):
Yeah, I mean, ask yourself, it actually makes sense to
have those two kind of opposing goals at one time.

Speaker 2 (15:10):
Running fuel running requires you to fuel your body and
eat a lot of food, a lot of carbs and
things like that were fat loss. I mean, you want
to eat as much as possible too with fat loss,
but you also need to control how many calories you are.

Speaker 1 (15:24):
Yeah, you want to put yourself in a good position
for fout loss. You don't want to make it harder
than it already.

Speaker 4 (15:29):
Is what's up your nerdles?

Speaker 2 (15:31):
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running and strength training workouts. I'd say it's been pretty helpful,
as I just set prs in both my half marathon
and five k in recent weeks. Now, you may think

(15:53):
I'm crazy by what I'm about to say, but I've
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Speaker 4 (15:59):
I know, who who the hell am I right?

Speaker 2 (16:02):
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(17:06):
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Speaker 4 (17:17):
You said it well.

Speaker 2 (17:20):
Listening, I mean, you've been crushing your fat loss phase,
so I'm getting.

Speaker 3 (17:24):
Proud of myself. Man, this is hard as fuck. I
cannot believe.

Speaker 1 (17:27):
Like crunch time now, literally, zone, Yeah, it is crunch time.

Speaker 3 (17:31):
I think we have twelve weeks.

Speaker 1 (17:33):
But since I've been doing so good, well, I will
have more breaks.

Speaker 2 (17:40):
Okay, okay, because you're because you're brutally consistent, so that
gives you that.

Speaker 1 (17:44):
Consistent Like I'm making progress fairly quickly right now, I
have probably about eight pounds left.

Speaker 2 (17:51):
So if you and if you weren't being consistent, then
there would be no reason for you to take a
break because.

Speaker 3 (17:55):
There would be no breaks back, to be straight, fucking yeah, your.

Speaker 4 (17:59):
Break are the times when you're not being consistent.

Speaker 3 (18:02):
Yeah, exactly. Yeah.

Speaker 2 (18:05):
I think that's where a lot of people go wrong
with fat loss too, Like when they're in these extended
fat loss and weight loss phases, they're like, oh, I'm
doing everything right. I've been doing it for a year.
It's like you've been doing it for a year and
you're frustrated and you're not seeing the results. You're not
doing something right, Something is missing here, and you're not
being consistent somewhere with your nutrition most.

Speaker 1 (18:23):
Likely right, a lot of weekends, a lot of out
dinners out.

Speaker 4 (18:27):
That shit adds up, it does?

Speaker 2 (18:29):
I know that you just challenged your guys' clients a
couple of weeks ago to like the no takeout challenge
or something like that.

Speaker 3 (18:35):
Yeah.

Speaker 1 (18:35):
No, like every meal had to be made at home
for five days, Like I love that, absolutely nothing out well,
drive through whatever.

Speaker 4 (18:42):
What were your clients takeaways on that one? Was it
I opening for them?

Speaker 3 (18:45):
Yeah? I think we read some of them last week podcast.

Speaker 4 (18:48):
Yeah. Yeah.

Speaker 2 (18:50):
Same thing that we're doing right now with my with
a lot of my clients is just getting brutally consistent
and honest with ourselves about what we're doing with our
food and take I send an email out to everybody
the other day challenging them this week to track in
some sort right, and that's not tracking calories necessarily, But
if you are tracking calories, let's be one hundred percent
tracking this week, or let's find something else that we're

(19:12):
going to track. Maybe we're tracking our food in our
mood because not all of my clients track, and I'm
sure it's the same way for your clients as well,
track calories, but we should be tracking something, and those
weekends are killer. So once we get those weekends, especially
now with summertime being here, our kids are at home,
we work with a lot of teachers. I'm sure you
guys do too. They're out of their normal routines, so
it could be a free for all when we're out

(19:34):
of that normal routine, right, and those little bit slicks
and tastes that we love to talk about, And I
challenged my clients like, I don't care if it's three
skittles that when you're passing by Susan's deck, write it down,
fucking track it, log it, yes, already a week into it, right,
and we start seeing right away the results in terms

(19:54):
of how they're feeling, or we see a nice woosh
or something like that, and it's like, wow, I didn't
realize I was eating by three or four hundred calories
a day.

Speaker 4 (20:01):
Right.

Speaker 3 (20:02):
It's really really easy to do.

Speaker 1 (20:04):
It is even for us, you guys like I have
to catch myself consistently and consistently be aware and mindful
of what I'm doing. I mean, I've cooked my son
food and he literally wants peanut butter all the time.

Speaker 3 (20:14):
Dud what I'm saying.

Speaker 1 (20:15):
And so I'm always like this close to fucking licking
the rest of that spoon every day, and it's so hard.
I'm like, Okay, but that's what I would have done before.
I would have but not now. So it's if that
shit really does add up.

Speaker 4 (20:31):
It does, And when you.

Speaker 3 (20:33):
Have that challenge of, you know, before write everything down.

Speaker 1 (20:36):
That actually makes you think it does and you're like, oh, okay,
I do have to write this down.

Speaker 3 (20:41):
I'm going to put that back.

Speaker 2 (20:42):
It's that pause kind of like we were talking about
with Renee a couple of weeks ago. You're just creating
a barrier essentially and giving yourself a couple of fucking
seconds to think and take yourself off of that autopilot.

Speaker 4 (20:53):
Right the questionlot, do I really need these three skills?
What is that going to help me do? What is
that going to do for me? Yeah?

Speaker 3 (21:00):
M one hundred percent fucking BLTs.

Speaker 1 (21:05):
Someone was telling me about this show in England Europeanchot
called I Think I posted a video like a clip
from it where they do these evaluations of people who say,
you know, I'm only eating this much. They come to
find out they're doing their like doing these tests or
whatever you want to call it. It's like almost get
a documentary thing like following them around and they're actually

(21:28):
like over consuming by I think this woman like reported
that she ate twelve hundred calories, but it turns out
she ate three thousand calories. So what they did they
gave her some kind of water that actually measures the
amount of calories you take in and the amount of
calories that go out. God damn, I wish I can
find the name of this fucking show.

Speaker 4 (21:46):
I love the sound of that show.

Speaker 2 (21:47):
I don't know what it is, but this reminds me
while you're looking that up Nerdle, this is me.

Speaker 4 (21:52):
Have a study. It's it's an older study, but there
was a study.

Speaker 2 (21:55):
That was published in nineteen ninety two found that obese
individual who are repeated who reported eating less than twelve
hundred calories per day significantly underestimated their actual food intake
by an average of forty seven plus or mine forty
seven percent plus or minus sixteen percent, and they overestimated
their physical activity by fifty one percent. So not only

(22:18):
are we underestimating how many calories were burning by fifty percent,
we're overestimating how many calories were burning by fifty percent.
That is a recipe for oh my god, I'm eating
twelve hundred calories, but I'm not seeing progress. I'm doing
everything right, but I'm not seeing progress. A lot of
that is because, especially with the physical activities, because we're
relying on things like our fitness trackers.

Speaker 4 (22:38):
Those are so shit for calories burned. I can't remember
the exact numbers, but there was a study done from
Stanford a few years back on various different activity trackers
and they were like anywhere from seventeen although we have
to ninety three percent and act that is a wide
fucking discrepancy. Yeah, huge, I'm sorry, but you're.

Speaker 2 (22:59):
Not burning five hundred calories doing and it's a strength
training or whatever the fuck their watch is.

Speaker 3 (23:04):
Selling it right, right, that's insane.

Speaker 4 (23:06):
It's crazy. It's crazy.

Speaker 3 (23:07):
Did you find the Yeah, it's called secret eaters.

Speaker 1 (23:10):
A lot of people are saying, you know, the whole
thing is that they're not eating enough, right, and that's
why they and that's why they.

Speaker 4 (23:16):
Can't lose vasturvation mode. Bro.

Speaker 1 (23:18):
But I want to get into the series because apparently
it's really really good.

Speaker 4 (23:22):
What is it on.

Speaker 1 (23:23):
It's on you can use it on find it on YouTube.
Secret Eater Season one full episodes. I think it's from
twenty nineteen actually, but it's pretty like. The clip that
I saw was absolutely incredible because I love the science
behind it and how they were. They had like doctors
there and she's like, so I am eating more than

(23:43):
I think. She's like, yeah, that's what the data is
showing us currently. So it's bite slicks and tastes.

Speaker 2 (23:50):
Those things that we because it's either we're doing it
and we're not realizing it because we're just on that autopilot.
And that's why we want to create a barrier that
pause in some way. Yeah, by logging it or just
checking in with yourself, Hey do I actually want this?
How do I want to feel after eating this?

Speaker 3 (24:06):
Yeah? It's you know, and people get so mad at us.
I know.

Speaker 1 (24:10):
I This woman just unfollowed me today because of my
video saying that the only way you can lose fat
is being in a calorie deficit, Like it doesn't matter,
you know, it doesn't matter, and she was she just
went through this whole thing, and I was asking her
questions and being really nice because she's like, I'm doing
all the stuff and I'm not losing that, you know,
the typical doing everything. And then of course, of course
she unfollows me, and then she was like, you don't

(24:32):
you're so insensitive and all this stuff. Oh, men and
women lose fat differently. And she's like, I listen to
doctor Marie Mary Claire Hayber it is I do aner manutefesting.
And I said, you know what, hear me out? I said,
men and women lose fat the same. Okay, there's no
fucking difference. Your menopausal experience will be different, like for

(24:55):
every woman has a different menopausal experience, but we all
lose fat the same way.

Speaker 3 (24:59):
That is just the fact.

Speaker 4 (25:00):
That's how human body works.

Speaker 3 (25:02):
Facts. Don't give a fuck about your feelings.

Speaker 1 (25:04):
I'm sorry if you feel that I am whatever unsensitive,
but these this is the truth.

Speaker 3 (25:10):
And she unfollows me, of.

Speaker 4 (25:11):
Course, because she needs to hear it. These people people
need to hear these things.

Speaker 1 (25:17):
What the fuck you know, I'm not like, mind you,
I'm trying to make you feel empowered. And so I
asked her all these questions, like are you weighing, measuring
food and grams and food scale. Are you doing this
or you're doing that? Like asking her these questions and
she goes back to fucking rudeness. It's like if you
don't want to look into what you're doing or may
not be doing, and you're fucking bitching at me, like
I don't have time for that, Like you just want

(25:39):
to have this like I'm not nothing's working, but you're
not gonna listen or answer any questions.

Speaker 4 (25:43):
It's a victim complex, you know. Yeah, whereas keeps spitting
your wheels.

Speaker 1 (25:49):
Yeah, she's like, hey, I'm doing inner manifesting. I was like, okay, yeah,
in a manifesting probably bringing at.

Speaker 2 (25:54):
Night, right, and and and then if they if that
woman does lose weight with intermnifes casting, it's not going
to be the calorie deficit that inter manifesting put her into.

Speaker 4 (26:03):
It'll the inter manifesting will get to your credit. Right,
that's one thing.

Speaker 3 (26:08):
She can't lose fat as the thing right now.

Speaker 4 (26:09):
Though, Yeah, got it even with inter manifesting.

Speaker 3 (26:12):
Correct.

Speaker 2 (26:13):
Yeah, something is very very like she's she's doing something
very very.

Speaker 4 (26:17):
Rang some way. Yeah, and that is honestly, right, Beth.

Speaker 2 (26:22):
Is why tracking, some kind of tracking is so fucking
important to raising awareness and it can it can really
shine a light on some things. I mean, we don't
want to shine light on the fact that we're eating
our feelings late at nights, we're we're underfeeling throughout the
day or whatever it might be.

Speaker 1 (26:40):
You may not be tracking your butter, you may not
be tracking your creamer, you may not be tracking your
oils because people for some reason think that those things
don't have calories, but everything does. Do you remember Erica
Ca Yeah, yeah, yeah about the ranch?

Speaker 4 (26:56):
Yeah, how much ranch?

Speaker 2 (26:58):
She was not tracking and she didn't think it was
that much, but it was like I don't remember exactly,
but it was like five to thousand calories or something
like five.

Speaker 3 (27:07):
Hundred calories I think, Yeah, it was.

Speaker 4 (27:09):
It was really high her ranch, unlike her salads.

Speaker 3 (27:12):
Yeah, that shit adds up.

Speaker 2 (27:13):
Yeah, that if that was enough, is enough right there
to take you out a calorie deficit, because you should
only like most people five hundred, Being in a caloriy
deficit of five hundred calories a day, that's going to
give you a pound a week of weight loss. So
if you're not seeing like because ranch, that's a fat source.
That's one of those most common things that we don't
see accurately logged or tracked or even people have awareness of.

Speaker 4 (27:36):
It's the fact that are they.

Speaker 2 (27:38):
Drinking coffee in the morning or are they having a
little bit of coffee with their creamer?

Speaker 4 (27:41):
Right, That's what it's. It's true. I mean, you can
easily have a couple hundred calories of just half and
half in creamer alone in your in your coffee and
not even realizing it.

Speaker 3 (27:52):
And that's the thing you're you're not realizing it. You're
not aware. You have to become aware.

Speaker 4 (27:58):
The first step of change is awareness. You cannot change
something if you're not.

Speaker 2 (28:03):
Aware that it needs to be changed, right, And that
is why tracking, logging, creating this mindfulness, creating these barriers
is so fucking important. Gotta tak yourself off that autopilot
and be real and honest with yourself.

Speaker 1 (28:14):
Yeah, and don't get mad as someone for actually asking
you to be more aware and you're like, I harm,
You're coming to me or Matt with like this is
not working, da da da, and we're giving you all
these questions and scenarios and then you get upset. That's
on you. That's not you taking responsibility. That's not you
being honest. Maybe you're just not ready. I don't know.

(28:37):
But you're creating friction with people that want to help you,
and that doesn't make sense.

Speaker 4 (28:43):
It doesn't make sense. And they're only they're only keeping
themselves stuck.

Speaker 2 (28:46):
And that's that's that's the reality is like you continuing
to do these things that's not working and getting you
the same results.

Speaker 4 (28:52):
That doesn't impact us, Like I.

Speaker 3 (28:55):
Could still sleep at night.

Speaker 1 (28:57):
If you can sleep at night knowing that you're fucking
lying to yourself, go for it. I can sleep at
night knowing that I am not lying to myself.

Speaker 4 (29:04):
So you know, mm hmm.

Speaker 3 (29:08):
Whatever floats your.

Speaker 4 (29:09):
Boat, whatever floats your boat.

Speaker 2 (29:11):
And you know tracking too, like we're we're we're obviously
advocates of tracking, tracking calories, tracking food, food logs, but
it doesn't just need.

Speaker 4 (29:19):
To be calories, right.

Speaker 2 (29:20):
We can track our or we can track our habits,
we can track our our behaviors, we can track our
steps like like you track, You're tracking all kinds of
things for sure, But that's why we track things like
our body weight.

Speaker 4 (29:33):
Right, that's a very common one. But I think one
other thing.

Speaker 2 (29:36):
That people really overlook outside of body weight is body
measurements Like I don't see photos and photos too right
taking in a whole another one too.

Speaker 1 (29:44):
Oh yeah, measurements and photos do way more for you
seeing change than the scale.

Speaker 4 (29:51):
Mm hmm, exactly exactly.

Speaker 2 (29:54):
I had a client that I've been working with for
a couple months now on mindful eating. She just did
an inbody scan like Orange Story Fitness, and she does
those right fairly regularly, and so it's really cool is
she hasn't seen a lot of weight loss on the scale,
but you know what she has seen and and her
her latest in body scan, the mass has increased.

Speaker 4 (30:14):
See, body fat has gone down.

Speaker 2 (30:16):
Bodyweight has barely moved maybe a pound or two, yep,
But she's gained more than a couple of pounds of
muscle and she's lost more than a couple pounds of
body fat. So that's why we need to track these
things too, Yes, body measurements and track your track your
your pictures.

Speaker 3 (30:32):
Yeah you're sleep.

Speaker 2 (30:34):
I'm sure you track water with clients. I don't know
if you're tracking your own water.

Speaker 1 (30:37):
I don't need to track I'm supposed to be drinking
a fucking gallon of water day Matt, And it's not easy.
I'm slocking. I'm slocking on the water. I'm not consistent
with the water, you guys, Okay, but better.

Speaker 4 (30:48):
Pump that up, especially with the worming up outside. Pump
it up. I know.

Speaker 3 (30:54):
I gotta be better at it. Yeah, trying. But that's
the one.

Speaker 2 (30:58):
Thing, especially on a weight loss, it's just stop saying
weight loss, especially when we're trying to lose fat. Water
is really really important for hunger regulation. A lot of times,
when you think you need a snack or you're you're
hungry or something, you're really just a thirsty bitch.

Speaker 3 (31:13):
Yeah, exactly.

Speaker 1 (31:15):
That's when I go to my emotional support fucking beverage.

Speaker 2 (31:18):
I love that your emotional support drink corner. And I
love it because I know exactly where it is and
all the drink out there and everything.

Speaker 4 (31:24):
So.

Speaker 1 (31:26):
You know, it makes that part of the day fun
for me because it's a really and I think it's
hard for everyone that is in a fat loss phase
that three to five o'clock before dinner, you can get
pretty hungry. And I think that's when a lot of
people tend to over consume. They're cooking their dinner and
they're snacking on their dinner and it's just they come
home from where they're in they're snacking. Yeah, and I
think for me, I'm just like, oh, what kind of

(31:47):
beverage can I have today? That's zero calorie? What sounds
fun and it's very it's exciting. It's something for me
to look forward to and it gets me away from
thinking about food. So I just right get a little
pretty glowe as ice and choose my favorite fucking zero
calorie drink and it helps me like get through to dinner.

Speaker 4 (32:08):
It does.

Speaker 2 (32:09):
Yeah, it provides es tidy, it's you enjoy it. And
the main thing, the biggest thing with nutrition, especially when
we're on a fat loss phace, is enjoying what you're
eating and drinking. And that's what pisses me off when
people say say, you don't drink diet soda to lose weight.

Speaker 4 (32:23):
You know, fuck that? Yeah, Like, why are you going
to take away all joy in somebody's life.

Speaker 3 (32:27):
They're not going to stick with their plan, dude, right, Seriously.

Speaker 1 (32:30):
It's also good for if you're a recovering alcoholic to
have that like happy hour time with your emotional support beverage. Okay, yeah,
you know if you struggle that in that aspect too.

Speaker 4 (32:40):
Mm hmm, I like that. I like that.

Speaker 3 (32:43):
M M.

Speaker 4 (32:44):
Let's talk maybe about some common mistakes from tracking and
logging perhaps.

Speaker 3 (32:49):
Oh I love that. Yeah, that's a good. Yeah.

Speaker 4 (32:52):
I think it's the biggest one.

Speaker 2 (32:54):
And when I'm asking somebody if they're tracking their calories,
it's like, yeah, tracking calories, It's like, okay, cool.

Speaker 4 (33:00):
How often are you tracking? Right?

Speaker 2 (33:01):
No, I'm not tracking the weekends. So that's that's that's
the big one. Another big one is they're not actually
weighing their food. If they're tracking their calories but not
weighing their food.

Speaker 3 (33:11):
You're not tracking calories, right.

Speaker 4 (33:13):
You're creating a food journal essentially, is what you're doing.

Speaker 3 (33:16):
Great.

Speaker 2 (33:16):
I mean, few journal is great for a lot of
reasons for raising awareness to our behaviors and habits for sure. Yeah,
But it's so easy to over consume calories if you're
not tracking and seeing how much are in there, especially
with things like those oils and those butters.

Speaker 1 (33:29):
Right, those fats are Matt's favorite source of fat.

Speaker 4 (33:32):
Peanut butter definitely my favorite source of fat.

Speaker 3 (33:36):
Oh yeah, you not love peanut butter? Right?

Speaker 4 (33:39):
My fat source not a protein source?

Speaker 3 (33:42):
Right? You made a video about that.

Speaker 2 (33:43):
The other day I did, I caught some flak on Facebook,
imagine for a post that I made. I said, I said,
one of my favorite ways to get more protein and
fiber into my diet is by having a peanut butter
and jelly sandwich. And I explained exactly how I make it.
I say, instead of the regular bread, I use a
high protein, high fiber bread like dough Jar, which we
fucking love. Yeah, shout out to Doughjoy. And I said,

(34:05):
instead of using jelly, use fucking get some fruit, smash
it up. Now, it's gonna be more nutritious, it's gonna
be lower calories, it's gonna be more fiber.

Speaker 4 (34:13):
And then I'm like, instead and have it with a
glass of milk. Don't use like.

Speaker 2 (34:17):
Regular two percent or skim milk like I see a
lot of people doing because they're trying to save calories
of the whole milk.

Speaker 4 (34:22):
Have like the fowl.

Speaker 2 (34:24):
Yeah, my peanut butter and jelly sandwich is beth, have
like forty eight grams of fucking protein. Granted there's about
five or six hundred calories in that peanut butter and
jelly sandwich and glass of milk.

Speaker 4 (34:32):
But I mean that's for me, that's a good trade.

Speaker 3 (34:34):
Yeah, it's that's going to keep you full for a while.

Speaker 4 (34:37):
It does. It does.

Speaker 2 (34:38):
I either start my day with that. I start my
day with that if I'm going to be going on
a run, or I usually end.

Speaker 3 (34:42):
Yeah, but pre fuel it is.

Speaker 2 (34:45):
And what's really what I've really found and this is
why it works so well for me, is I'm a guy.

Speaker 4 (34:50):
I love my treats at nighttime.

Speaker 2 (34:53):
So instead of going for ice cream and shit like
that at the end of the night, I have my
peanut butter jelly and a big ass glass of milk,
so much more nutritious and getting me closer to my
goals and seeing my body and satisfying me rather than
having you know, some some ice cream or whatever it
might be.

Speaker 3 (35:08):
Yeah, yep.

Speaker 1 (35:09):
So yeah, it take you a little bit too experiment,
and I think people need to understand that it takes
a little bit to experiment and find things that work for.

Speaker 3 (35:17):
You, like meals.

Speaker 1 (35:18):
Yeah, and like that peanut butter with raspberry thing is
something that you discovered I think, like when you were training, right,
and it's been fueling.

Speaker 3 (35:27):
You and it like works well for you.

Speaker 1 (35:29):
It does, and that's what people need to do, like
find like a meal that like gives you energy, satiates you,
hits all the boxes, and that you know you can
repeat it. Like for me right now is oatmeal with
peanut butter and a side of yogurt with berries. That
has been game changer for some reason. I forgot to

(35:49):
make my overnight oats okay, and I had to pivot. Pivot, bitch,
and I'm like, what the fuck am I going to do?
And so I'm like, I'll just make the overnight oats separate.
So everything that's in my overnight outs was like the
yogurt and the berries, put it in separa bowl and.

Speaker 3 (36:04):
Then did the oat meal.

Speaker 1 (36:05):
For some reason, that separating of it has been more
satisfying to me. I don't know what it is, and
giving me more energy than just the overnight outs makes
no sense.

Speaker 4 (36:16):
Interesting.

Speaker 2 (36:17):
Yeah, maybe it's just because it's different. Yeah, it could
just be that it's different something, something slightly new. Yeah,
I don't know, because it's same food, right, same food, Yeah,
just prepared a little bit differently, prepare different Yeah.

Speaker 4 (36:30):
Yeah, so you were forced to experiment in a way
I was.

Speaker 3 (36:33):
And I'm like, I'm going to keep it this way
actually fuck overnightes.

Speaker 4 (36:36):
Yeah, there you go. See see.

Speaker 2 (36:38):
Yeah, because that's the thing that, especially when we're talking
about foundational foods and repeat meals, they were humans, like
we get bored and burn out on the same thing
a lot of times too. So now you're keeping it
fresh and keeping it exciting for yourself.

Speaker 1 (36:51):
Yeah, and repeat meals they could be the same like
idea of a meal, yes, right, with maybe a different
vege or a different protein source, but.

Speaker 3 (37:02):
The base of the meal is always the same.

Speaker 1 (37:04):
Yeah, and so you're kind of have her repeat meal
with a different ingredient.

Speaker 4 (37:08):
Yeah, for sure. I can.

Speaker 2 (37:09):
I give you a couple examples of I've been doing
that recently. So last week Friday night, Sarah and I
we grilled out. So we did some chicken. We had
five pounds of chicken we did. Half of it was
barbecue and half of it was just with seasoning. We
used chicken thighs, chicken breast, and some wings. So that
I love. I love the leftovers. I'll eat all the leftovers.

(37:29):
And that's one thing Sarah loves about me. He's like,
I don't ever have to worry about our food rights
because you're.

Speaker 4 (37:33):
Gonna suck.

Speaker 3 (37:35):
I know, I love leftovers.

Speaker 4 (37:37):
Same because it's so so simple. But I ate that
all weekend.

Speaker 2 (37:42):
And then what I was doing Then I went home
on my own and I came back after a couple
of days and she had made like some baked spaghetti.

Speaker 4 (37:50):
So she had some baked spaghetti.

Speaker 2 (37:51):
She had a big pan of that left over, and
there was still some chicken leftover. So what I did,
I made myself with some little chicken parmesan leftovers by
using the chicken that we get grilled, throwing it in
with the big spaghetti, and I had another kick ass
meal like that. Yeah, so like no effort. These foods
were already prepared because we just cooked them than we
normally do, and it was so easy for me to

(38:11):
make these meals. Did that again the next day with
pork chops. We did pork chops on the girl had
some leftover pork chops.

Speaker 4 (38:18):
I did it. I did more. Yeah, bake spaghetti and
pork chops. It was so fucking good.

Speaker 3 (38:21):
That's awesome.

Speaker 1 (38:22):
Yeah, make more dinner, Make more of your dinner so
you can eat more for a few days.

Speaker 2 (38:27):
Right. Yeah, Yeah, for sure, especially like a protein source.
If you have a that's usually the hardest part about,
right is the protein. So just cook more of it.
Just just prep your protein source ahead of time. Maybe
don't do it once a week, do it twice a week.
Do it Sunday and Wednesday too, you know that way
you're Yeah, you don't have to have the same thing
for fucking five days.

Speaker 3 (38:46):
In a row exactly, especially it's.

Speaker 4 (38:50):
Been weird after a certain amount of time.

Speaker 3 (38:51):
So it does, it does. Yeah, m hmm.

Speaker 1 (38:56):
Okay, So other tracking mistakes, Yes, adding calories back from
extra we hit that one, but I went that way.

Speaker 3 (39:02):
We went over that, but that's another one.

Speaker 1 (39:04):
You guys, un sync your watch, your fitbit, whatever, do
not ask add calories back?

Speaker 3 (39:08):
Okay, just no questions asked.

Speaker 4 (39:10):
Mm hmm.

Speaker 2 (39:11):
I want to just add on to that too. You
can monitor calories burned from exercise as like a metric, right,
just like with any metric, because it's going to be
consistently inaccurate at least. So it's but it's nothing that
you should really be using to make decisions off of. Yeah, right,
but it's it's still like if you're if your watch
is showing it to you, cool, Like I did the

(39:32):
same workout, but I burn more.

Speaker 4 (39:33):
Calories or something.

Speaker 2 (39:34):
Well, why if that helps you get curious or something,
you know, But yeah, in terms of making data decisions
like that, that shouldn't really be having any equation.

Speaker 3 (39:42):
Yep.

Speaker 1 (39:43):
Oh, I think a lot of people don't know how
to weigh things and then track that because I'm always
going to do. You weigh everything and track it how
it comes or how it's made. Right, So if it
comes frozen, you weigh it frozen. If it comes raw,
you way it, weigh it raw, if it comes dry,
you weigh it dry. But also you can way these
things cooked as well. You just need to input it

(40:06):
as cooked because they do have cooked rice right.

Speaker 3 (40:09):
Correct, cooked pasta corut.

Speaker 2 (40:12):
So you have to be consistent with the form of
measurement that you're using. If you're going to weigh raw,
always weigh it raw. Don't go from raw to.

Speaker 1 (40:18):
Cooked, raw to cooked, right, because the key is the
consistency part with the tracking.

Speaker 2 (40:23):
Yes, absolutely absolutely, I like that one especially, and that's
really important for things like oh, meal and rice right
because they absorb.

Speaker 4 (40:36):
What they're being cooked in. So if you and and
you look at it, the nutrition label is going to
tell you if it's raw or or cooked.

Speaker 2 (40:44):
Right, nutrition label for oatmeal is going to say X
amount of grams half a half a cup uncooked?

Speaker 4 (40:50):
Is it serving? That's where you should be weighing it.

Speaker 2 (40:53):
And it's so easy to let's talk about how how
can we weigh accurately weigh like something like ohmeal or overnight.

Speaker 4 (40:59):
Oh it's Beth. Since you're since you're cry.

Speaker 1 (41:01):
What I what I do because I make single servings
is that night I'll put in the morning for my overnight,
my overnight, I'm combining the two in the morning for
my regular oatmeal. I just put the small pan on
top of the scale, and then I put the dry
oats in there, and then I put the the I
used I cook with Fair Life, and so I measure
that out and then I cook it. So I already

(41:23):
put it on the scale and then measure it.

Speaker 4 (41:26):
As you're preparing it. You're you're shouldn't lean this.

Speaker 3 (41:28):
Big thing like my overnight oats.

Speaker 1 (41:31):
The one container goes on there and everything is measured
as it goes in. You don't even have to take
the take anything off and keep tear it out to
zero every time.

Speaker 2 (41:40):
Yeah, yeah, put it, put your bowler plate on, teer
it out, zero it out. Put your oatmeal in. Okay,
I got forty grams of oatmeal, zero it out, and now
I'm putting my milk in. Okay, forty grams of milk,
zero it out.

Speaker 4 (41:51):
Yeah.

Speaker 2 (41:52):
You just build it as you Yeah. Yeah, don't try
to do it after the facts and be like how
much did I use?

Speaker 4 (41:57):
Oh God, when you're fucking yourself.

Speaker 3 (41:59):
Up right, it's super simple. Just to way as you
go and then cook.

Speaker 2 (42:03):
Now here's here's the opposite side of this. If we're
cooking for a family, Like, this is one thing I
hear often and I'm sure you do it too, is
how do I track my meals that I'm making for
my family? I made a big dish of pasta for
my family? How do I track that?

Speaker 1 (42:17):
So what you would need to do first actually is
put your pot or whatever you're using to cook let's
say pasta, and then you're going to weigh out how
many servings that you're cooking. Like let's say you're cooking
a whole box and there's seven servings in a box.

Speaker 3 (42:32):
So you put the whole box, you.

Speaker 1 (42:34):
Know, and the thing in the water, you measure it,
then you put it back after it's cooked on the
scale and you divide that number by seven. However, it's
usually just honestly, two ounces of dry two ounces of
dry is four ounces of cooked pasta.

Speaker 4 (42:48):
Yeah, it doubles, it, It literally doubles.

Speaker 1 (42:51):
So that's what I do is I'm like, all right,
I'm just gonna get myself four ounces of cooked because
I know by now, because I've done it so many times.
And that's the key if you keep doing it already know,
and it's not gonna be a pain in the ass
for you. Yeah, still cook the whole box of pasta
and have leftovers and use that as ingredient prep h
for sure.

Speaker 3 (43:10):
For s same thing with.

Speaker 1 (43:11):
Rice, you know, cook how many servings of dry rice
you want, and then measure it after and divide it
with how many servings that you actually.

Speaker 3 (43:17):
Used mm hmm.

Speaker 4 (43:19):
And same concept applies for like the whole meal.

Speaker 2 (43:22):
Right Like, if you're doing like spaghetti, you're gonna do
do that with the sauce, You're gonna do that with
the meat, whatever ingredients you're using, and then you're just
gonna divide it by by hour many servings are getting.

Speaker 1 (43:31):
Out of it.

Speaker 3 (43:31):
Same thing.

Speaker 1 (43:32):
Suppose you cooked spaghetti sauce and you have meatballs. Okay,
you're gonna put your plate on the scale. You're gonna
zero it out. You're gonna put your pasta on Okay,
you got four ounces of cooked pasta, Okay, great, zero
it out. Then you're gonna put on top, You're gonna
put your your tomato sauce, however much you want, Great,
zero it out, and then you're gonna put the meat
on there, and you're going to measure that. Right, So

(43:52):
that's all you se same thing. You just have a meal.
You don't have to fucking act all crazy about it.
You just put your plate and you measure each ingredient
with how much you want.

Speaker 2 (44:02):
It's it's really not that complicated and definite of those
things that we do tend to overcomplicate.

Speaker 1 (44:08):
But I do have to say that making multi ingredient
meals if you're in a flat loss phase can be
a little bit tricky, and I don't recommend it in
the beginning. Now I could, Honestly, I probably wouldn't right
now either, because you know what, I'd like to keep
it so simple that I do not want to have
to like I want to reduce the friction, okay, and
I'd rather just eat simple single ingredient meals.

Speaker 3 (44:31):
But that's just me.

Speaker 1 (44:32):
You could do a crockpot meal, but just measure everything
as it goes in, you know, make a recipe for itse.

Speaker 4 (44:37):
Crockpot meals are super easy to do honestly now. Yeah, yeah,
for sure.

Speaker 2 (44:42):
I mean the more the more ingredients, you have more
moving pieces, so there's more more margin.

Speaker 4 (44:47):
Of error for sure.

Speaker 3 (44:48):
Yeah.

Speaker 4 (44:49):
Yeah, I like that. Reduce the friction. Where can you
reduce the friction?

Speaker 1 (44:52):
Yeah, if it's something is really you're noticing, you're getting
stressed about something? Okay, look at is it worth doing?
I mean really, is it worth you taking the time
to get super frustrated and you almost quitting because of it? Well,
maybe you don't need to do that right now. Maybe
you're just not ready and that's okay.

Speaker 4 (45:08):
Yeah, you know, you be honest with yourself about what. Yeah,
you're ready for it.

Speaker 1 (45:12):
Yeah, don't be like I just don't know how to track.
Tracking is so hard, It's like, well, what do you
what are you trying to do? Are you trying to
make fucking like a chili? Like, let's not work on that.
Let's not do a chili right now?

Speaker 2 (45:23):
Yeah, especially in way loss fat loss it's just simpler
the better, I agree, Single ingredient meals, you know, things
that are just really easy for you to throw onto
a scale and get the data and move on with your.

Speaker 3 (45:35):
Day, at least in the beginning. At least in the beginning.

Speaker 1 (45:37):
And that's why people get so frustrated with tracking when
they first start, is because they try to do those things.
They haven't graduated from kindergarten yet.

Speaker 4 (45:44):
Yeah, you know, yes, I agree, I agree.

Speaker 2 (45:47):
Another mistake I would like to throw in here is
tracking two out of three meals a day. We track
our breadtice to track our lunch, but we don't track
our dinner.

Speaker 3 (45:55):
That's a common one.

Speaker 2 (45:56):
Dinner's our fun meal, dinner's our family time dinners, the
ones where we go out to eat things like that,
but that one meal.

Speaker 4 (46:03):
Do that a couple of times a week.

Speaker 3 (46:05):
Even that's Yeah, it happened, guys. You can't pretend it didn't.

Speaker 4 (46:09):
It happened. Yes, Like again, going back to being honest with.

Speaker 3 (46:12):
Yourself, Well, I have measured, it gets managed.

Speaker 2 (46:15):
Yes, and honestly. And here's the thing about acting like
these things aren't happening. We're not tracking our meals just
because we don't know how when we're going out to
eat or because we know we over ate. All you're
doing is creating an avoidance cycle. You're creating, right, keeping
yourself stuck in this fucking cycle of guilt, yeah, game
and regret. But if you go out and do the thing,
you have the meal regardless, and you still track it,

(46:38):
that allows you to actually take control back and gives
you power. It allows you to break that cycle.

Speaker 1 (46:44):
And then you can look back because you know you're
gonna have food amnesia at the end of the month
or in a couple of weeks.

Speaker 3 (46:50):
You could be like, I just don't understand why I'm
not seeing any progress.

Speaker 4 (46:53):
Right, you didn't think about those untracked meals.

Speaker 1 (46:56):
You didn't think about those on tracked meals. And now
if I was your coach, I would be like, let
me see your food log, right, and you have nothing
to look back on because you didn't track a bunch
of stuff, and therefore where's the data. It's like, okay,
well there probably how many times did you go out
this month?

Speaker 3 (47:10):
Because all these dinners are blank?

Speaker 4 (47:12):
Yeah?

Speaker 3 (47:13):
Yeah, now you got to put two and two together.

Speaker 2 (47:15):
Yes, so that's and I actually I mentioned this client
last I think last week about how I challenged her
to track everything through the weekend and she.

Speaker 4 (47:23):
Did that this well rekend.

Speaker 2 (47:24):
Yeah, and she's she's seeing the great results and she
was really happy with the end result at the end
of the week or at the end of the weekend.
But she's still she went out to eat and she
tracks the best that she could when she was out
and for some she's she thought she made a mistake
or like she still over ate or something. And I
looked at her log, I'm like, dude, you only went
over your calories by like one hundred and fifty. So

(47:45):
we tend to catastrophize too, like, yeah, I went out
to eat or I didn't have this meal that I
couldn't track, and I just fucked it up. I overdid it.
When reality, if you actually tracked it, maybe it's not
as bad as you thought it was.

Speaker 3 (47:56):
Right, Yeah, that too.

Speaker 2 (47:58):
That's the one of the good things. I mean a
lot of good things about tracking, but it helps you
to just just be real with yourself.

Speaker 4 (48:06):
You become aware catastrophizing.

Speaker 1 (48:08):
Yeah, And that's one of the things that's good about
tracking is the awareness. So when you start to steer
away from the tracking, you're already going to know these things.

Speaker 3 (48:18):
Yes, that's that's part of it, and that's why you
just just do it because you're learning at the same time.

Speaker 4 (48:24):
Yeah, you want to be successful.

Speaker 1 (48:26):
Long term and you don't want to track forever, but
you need to be aware of what you're currently taking
in so you can actually become that person that is
more mindful.

Speaker 4 (48:34):
Right.

Speaker 2 (48:35):
Yeah, If the long term goal is hopefully to move on,
hit your goal and get out of this phase, well
you need to do these things now and learn how
to do these pay off later. It'll pay off later
exactly when it's time to be in maintenance. You're not
going to have to stress about how do I now?

Speaker 4 (48:51):
How do I be in mainenance? Why you've been practicing
it this whole time?

Speaker 3 (48:54):
Yeah type thing yep mm hmm.

Speaker 2 (48:57):
Now with all this in mind, you can you think
of any other like low hanging fruit for tracking that
maybe we've missed. I think there's one more that comes
to mind for me, and it's the patience game. Being
patient mm hmm, because we want results and we want
them now. Even if that even if we tracked for
a week, right, Okay, I I tracked everything all week,

(49:20):
I didn't see results.

Speaker 3 (49:21):
Okay all week.

Speaker 2 (49:22):
Yeah, you know it takes time, you know it does.
We tracked one hundred percent this week so that we
could create awareness. Now we start changing. Now we start
changing our habits and our behaviors.

Speaker 3 (49:33):
Yeah.

Speaker 1 (49:33):
See, when you're not paying attention to your health and
wellness or your goals, time flies. So when you start
to pay attention, it's like time's moving at a snail's pace, right,
because you're actually paying attention now. Yeah, so you need
to be patient with that.

Speaker 4 (49:47):
Yeah, patience is a muscle, got a flex it, Yes,
you got to grow it.

Speaker 3 (49:52):
Yep.

Speaker 1 (49:54):
To remember, you are not in control of the outcome,
but you are in control of your actions, So keep
taking action. But that actually got nothing? So what's what's
the point of giving up? Not exactly get anywhere?

Speaker 4 (50:06):
I don't know.

Speaker 2 (50:07):
One thing that frustrates me more as a coach is like,
oh I wasn't seeing results, so I so I gave up.

Speaker 4 (50:12):
What the Like what is that going to accomplish?

Speaker 3 (50:14):
Oh my god, how's that helping you at all?

Speaker 1 (50:16):
You're just from your house basically, Like, I don't understand
people that just give up on their actual health, like
things that are good for you. Yeah, like it fucks
the scale for a minute, right, But what about the
things that are good for you, Like you're walking, and
you're eating your vegetables, and you're eating more fiber and
you're drinking more water, and it's like all.

Speaker 4 (50:35):
Those things that are going to and quality of life.

Speaker 3 (50:38):
And that is important.

Speaker 1 (50:40):
You should not stop doing those things, even if you're
fucking getting pissed off of the scale. Like get you're
an adult, like act like one mm hm, you know,
take care of your take care of yourself.

Speaker 2 (50:50):
Yeah, my energy is better, I'm stronger, I'm sleeping better,
But the scales not moving, and I'm so frustrated.

Speaker 1 (50:55):
I'm just gonna fucking treat myself like shit, binge on
all the food, drink all the alcohol, and fucking sleep.

Speaker 4 (51:01):
What's the point is? I mean, come on, what's the
point if the scale's not moving?

Speaker 2 (51:08):
If it comes back to that bigger identity shift that
we've been talking about recently, right, becoming a new person,
changing the way you think, changing your thoughts.

Speaker 1 (51:17):
Is the person that you want to become going to
act like that?

Speaker 4 (51:20):
Right?

Speaker 3 (51:21):
Probably not?

Speaker 2 (51:21):
Is the person you want to become. Gonna quit when
you get frustrated? Right, Well, that person's never going to
reach their goal. Then if you want to become that person,
then continue doing what you're doing.

Speaker 3 (51:31):
Yeah.

Speaker 1 (51:33):
I don't know what annoys me more is people that
completely just whine. And I can't stand whiners when it
comes to like your fat loss and stuff and you're
just completely just like, oh, I.

Speaker 3 (51:42):
Just want to quit. Oh this is so hard.

Speaker 1 (51:45):
Oh I don't know what to tell you. Like the
whining and it's just the negative attitude is the problem.
Like splip that fucking script, you know, stop being so
negative about it and make it positive. That's only gonna
be you when you just come at it like ugs
and act like a fucking baby bitch, You're it's going

(52:05):
to be difficult.

Speaker 4 (52:06):
Yeah, totally totally reframing it. Reframing it.

Speaker 3 (52:11):
Uh huh.

Speaker 2 (52:12):
I just I just saw I popped into our client
group chat right before this, and I saw one of
my clients posted a cool little mindset shift. And this
is something we've been talking about inside of our program.
Is body and like the way we talk to ourselves
and think to ourselves. She's like, I caught myself working out,
and at first I caught myself looking at my stomach
and I was started to like, critique, criticize my stomach.

(52:32):
But then I saw my legs and my thighs and
I was like, ooh, I can see like my muscles
coming in, and I like the way my legs and
my thighs and everything are looking my like the way my.

Speaker 4 (52:39):
Butt looks, you know.

Speaker 2 (52:40):
So she reframed, Yeah, a little reframed there, and that
it's as simple as that. I know, it's not as
simple as that in terms of changing these thought patterns,
but you have to be intentional with it, and you
have to be willing to call yourself out on them.

Speaker 3 (52:51):
Yes, be willing to call yourself out.

Speaker 1 (52:53):
That's a good one, Matt, Yeah, that is a good one.

Speaker 3 (52:56):
I love that.

Speaker 1 (52:56):
I mean I did that to myself yesterday. I have
to because I was being a little baby bitch and
I called myself out.

Speaker 2 (53:02):
Is us as coaches we can, Yeah, well, well we'll
call our clients out and we'll we'll raise awareness to
the things we need to.

Speaker 4 (53:08):
But at the end of the day, we can't. We
don't know everything.

Speaker 2 (53:11):
Only you know, I have to be willing to hold
themselves accountable and people and people can't be with a
coach forever either. So they've got to start working on
these things now, yeah, and being honest and holding themselves
accountable and recognizing like, am I being truthful about this?

Speaker 4 (53:25):
Am I being real with myself? Right?

Speaker 2 (53:29):
One thing I like to do is I think we
talked about this with Renee last week. That inner voice,
that InterVoice, that negative innervoice that we have.

Speaker 3 (53:37):
Yeah.

Speaker 2 (53:38):
This one thing I asked my client is like, who's
whose voice are you hearing this in? It's usually like, oh,
it's mine, right, It's like, okay, well, let's give this
Let's give that voice a.

Speaker 4 (53:45):
Name now, right?

Speaker 3 (53:46):
Yeah, what'd you name? Yours? Carl? Carl? I remembered.

Speaker 4 (53:52):
Fucking Carl, going back to the Carl days.

Speaker 3 (53:56):
That's right. Oh, man, get.

Speaker 4 (54:00):
A fucking Nancy whatever you want to call it.

Speaker 3 (54:01):
You know, negative Nancy.

Speaker 4 (54:02):
Yup, baby back bitch whatever. I love.

Speaker 3 (54:10):
I love that baby bitch.

Speaker 4 (54:12):
Yeah, Yeah, that's what it is, baby bitch.

Speaker 3 (54:14):
Yeah, baby back pitchitch.

Speaker 4 (54:17):
He got by back Ridge. That's the you are.

Speaker 3 (54:22):
That's funny. Uh huh.

Speaker 4 (54:25):
I liked what you said when we were texting before
this too.

Speaker 2 (54:27):
Kind of brainstorm and the importance of all this stuff
heading into summer and just needing to be able to
pivot to kind of just wrap this stuff all up here. Yeah,
we're talking about tracking and being truthful and giving yourself
be tracking one hundred percent. That's also to recognize, like
sometimes we're gonna have to fucking pivot. Sometimes you're not
gonna be able to track accurately. But and that's why
we want to do the best we can for them

(54:49):
and do something for the most part, and still control
some type of those variables, right, because once we start
controlling what we can control, that's when we start seeing
the results. We want the results to come, and they'll come,
but you don't get to control when they come and
how they come, right, you can control while you get there.

Speaker 4 (55:07):
Yep, yep, good takeaway.

Speaker 1 (55:11):
Absolutely, it's fucking that's great. Know, we fucking crush.

Speaker 4 (55:17):
This is a fun episode.

Speaker 3 (55:19):
It is totally this is a fun episode.

Speaker 4 (55:23):
Quit real quick.

Speaker 2 (55:24):
Uh let's see, did you get your new cured shipment
with our goodies for the month new stocks?

Speaker 3 (55:31):
Yeah?

Speaker 1 (55:32):
Yeah, those life savers. I have my serenity gummies. Are
I flowing up and serenity or probably the best things
honestly there?

Speaker 3 (55:43):
I love them?

Speaker 4 (55:44):
Mm hmm me too. And I'm going to call myself out.

Speaker 2 (55:48):
I haven't really been drinking, not call myself out, but
I've drastically reduced the amount of coffee that I'm drinking
fucking crazy, Like, I don't I don't even start my
morning with coffees anymore. I've just been challenging myself for that.
I haven't had a single coffee here yet today. What
I am doing is I'm getting my daily walking first
thing in the morning. Now I'm getting back to that,
and then I'm ending my showers with a cold shower,

(56:10):
and I'm starting my day with my Serenity gummies too nice. Yeah,
and then of course my flow gummies for my workouts
and my run yeah like that, yeah, which are always
a game changer for me.

Speaker 4 (56:21):
Mm hmm.

Speaker 1 (56:22):
That's funny because the other day it was eight o'clock
and I was about to take John any school, and
I was like, oh my god, I haven't had a
fucking coffee this morning. It was fucking bizarre. I'm like,
I was just like got up and was just doing
all kinds of shit. Didn't it did not even make
a coffee, which is out of crazy, but I didn't
feel like I needed it.

Speaker 2 (56:40):
Yeah, why do you contribute that to. I know, for
me personally, I.

Speaker 1 (56:44):
Don't know, Like, yeah, I was just moving around. I
got up, I got dressed, I'm like, I need to
make a video before seven, and so I came in
my office, not even just usually like the happy thing
is automatic for me, and for some reason that morning,
I was like, Wow, yes it's eight, you're gonna take
school and you have to make coffee.

Speaker 3 (57:01):
That's weird.

Speaker 4 (57:02):
It's cool, right, yeah, it is cool.

Speaker 3 (57:04):
I'm like, you don't need it.

Speaker 4 (57:06):
Like something I just enjoy, like on the weekend, you know.
That's what I've been doing.

Speaker 3 (57:10):
I like doing the taste. Honestly.

Speaker 1 (57:11):
I think it's that it's the ritual of the morning
and going outside right now, and you know, but it's
it's something I don't really need, you know, Honestly.

Speaker 2 (57:21):
For me, the big one of the big differences is
just being more intentional with getting my day started, rather
than going downstairs and getting my coffee and then sitting
down and doing my social media stuff. That's another thing too,
is I've been taking a lot of time off of
social media. I'm not really posting very much right now,
and part of that is just because I'm trying to
get my own behaviors and habits into a better place.
And so I start my day with my walk and

(57:43):
everything and I'm just naturally getting the energy and the
feel good chemicals and everything going anyway, So I don't
really need that coffee as a pick me up, you know.

Speaker 3 (57:51):
Yeah.

Speaker 2 (57:52):
Yeah, one thing especially, and I know some of my
clients were working on, like digital detox is firsty minutes
of the day, no phone.

Speaker 4 (58:01):
That's a big one for so many people. But that's
really where.

Speaker 2 (58:05):
If I were to continue, if I were to do that,
that's when I would just be sitting there drinking coffee
and everything. So those things go hand in hand. So
that's why I needed to break up with those habits,
you know.

Speaker 1 (58:14):
Yeah, Yeah, understandable for sure. And we're productive, yeah exactly, exactly, Yeah, toads.

Speaker 2 (58:23):
We just released a new month of workouts and a
challenge in the Patreon.

Speaker 3 (58:29):
Yeah, we're doing a step challenge this month.

Speaker 1 (58:31):
I figured, you know what, summer's arriving, it's nice out,
it's time.

Speaker 3 (58:34):
We haven't done a step challenge in a while, so.

Speaker 4 (58:37):
We're here to help you all get dialed in.

Speaker 2 (58:39):
And yeah, I think the Patreon if you're looking to
get dialed in that's a really good way for you
to do that. With our step challenge we're doing in there.
Workouts this month are I had fun creating this month's workouts,
spiced things up a little bit, and I get I
added a new dynamic stretching routine to them as well.
Nice was a request from one of our Patreon members,

(59:00):
so I added that on there as well. So there's
a nice little five or ten minute warm up routine
that people can do now in there.

Speaker 3 (59:05):
So I love that.

Speaker 1 (59:06):
You know what I want to go over really quickly
because I think you get asked this a lot in
the Patreon is what is a superset Matt? Okay, when
you program a super set, I think a lot of
people can benefit from this this answer question answer because
it's it's s S right as ss yes, super set
and what is a superset.

Speaker 2 (59:25):
Mat, So, superset is you're doing uh two, maybe even three.
But the way we program them is it's two exercises
back to back with no rest. And when you're doing
a super set two, it's going to be you're not
going to be doing the same muscle group either. Most
of the time, you're going to be doing different, different
muscle groups like you're gonna be doing maybe your chest
and you're going to be doing your back or something
like that back to back with no rest and then

(59:47):
and then taking your rest after you complete those two sets.

Speaker 1 (59:50):
Yeah, that's what I've been doing recently. Like I today,
I did like bicep curls or no, I was a
close scrip overhead press and then bicep curls and and
then go to the elliptical. So that was my super set,
Like you go one to the other, to the other,
and then you rust till you're next round.

Speaker 4 (01:00:07):
And there's a good couple of reasons why we do
super sets as well.

Speaker 2 (01:00:11):
Time is one of the biggest ones to save amount
of time, right, Yeah, think about it. If you're if
you had done those three exercises and took a ninety
second rest, that's ten minutes that was just kind of
not wasted, but that you spent resting and waiting and
things like that, where you as you combine them, you
were able to save time. So supersets are really good

(01:00:31):
for when you're trying to save time and be efficient.
And that's one of the things with our workouts in
the Patreon is like we try to get you in
and out within forty five minutes to sixty minutes.

Speaker 4 (01:00:41):
Yeah, yeah, very very very friendly for that for time standpoint, absolutely, and.

Speaker 2 (01:00:46):
It can keep the intensity up for you as well, right,
because you are going to be pushing yourself, and.

Speaker 1 (01:00:50):
The reason why they're opposing body parts is because you
don't want to do the same thing after you just
tired a specific muscle.

Speaker 3 (01:00:58):
Group, right, hopefully pushing you would have been resting.

Speaker 2 (01:01:02):
Yeah, so you're just replacing arrest by doing a different
body part essentially, yep, yeah, exactly, And hopefully if you're
working out the way that we want you to and
we're trying to teach you to, you're pushing yourself really
hard on these sets.

Speaker 3 (01:01:12):
Mm hmm.

Speaker 2 (01:01:13):
So you're not going to be doing going from a
chess a chess pressed to a different variation of a
chess press as a superset or something.

Speaker 3 (01:01:19):
No, right, don't do that. Yeah.

Speaker 4 (01:01:21):
Yeah.

Speaker 2 (01:01:22):
So yeah, go ahead check out our Patreon if you're
if you're needing some some support from with workouts, there's
Home and Workout.

Speaker 1 (01:01:27):
Five bucks a month for workouts and challenges and ten
bucks a month for our recipes. Added to the workouts
and challenges super worth it you guys, exactly.

Speaker 2 (01:01:35):
Yeah, it's been a lot of fun doing these for
the last three plus years now.

Speaker 1 (01:01:39):
Yeah, and we're doing our Meat and Green in San Diego.
Mm hmm, July twelfth, eight am at Tory Pines.

Speaker 3 (01:01:48):
Uh, that's going to finish it off.

Speaker 4 (01:01:54):
Tory Pine. Let's see, I don't know.

Speaker 3 (01:01:57):
Something. I always get that part wrong.

Speaker 2 (01:02:00):
Looking it up right now, Torrey Pines State Natural Reserve. Yes,
ours VP with the link in the show notes, and
we'll be posting it of course again on our stories.

Speaker 4 (01:02:11):
Yeah, throughout the next month. So yeah, come mike.

Speaker 3 (01:02:14):
With us, come hike with us. We have a big group.

Speaker 4 (01:02:17):
We do looking forward to it. Yep, hell yeah, all right.

Speaker 3 (01:02:21):
Hell yeah, fine out.

Speaker 1 (01:02:22):
All right, guys, I have an amazing Friday, and let
us know what you think of the podcast.

Speaker 4 (01:02:27):
Yes, please do.

Speaker 1 (01:02:29):
Ye hope you enjoyed this episode, so why not share
with a friend who needs to hear it? Send us
a DM on Instagram or email us at cutthecrappod at
gmail dot com, and join our Patreon at Patreon dot
com Slash Cut the Crap Podcast. As always, we appreciate
you and thanks for being here.

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198 - Consistency & Tracking Mistakes To Avoid

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.css-14f5ked{margin:0;word-break:break-word;display:-webkit-box;-webkit-box-orient:vertical;box-orient:vertical;-webkit-line-clamp:2;overflow:hidden;}198 - Consistency & Tracking Mistakes To Avoid