June 13, 2025 • 42 mins
Whatsup, ya Nerdles! This week we are BACK with a listener favorite - we're answering your questions!! Amongst the topics discussed are modifying a fitness plan to take the stress out of working out, how Beth will handle coming out of her calorie deficit, why coaches hire coaches for themselves, and more - Non-negotiables, time audits, weight loss maintenance, time expectations to see progress..this episode is jam packed with great questions and answers!Come hike with us! July 12th, 2025 at Torrey Pines State Natural Reserve! Click here to RSVP.Thank you Cured Nutrition for sponsoring this episode!Serene Summer Sale! From Tuesday, 6/17 - Tuesday, 6/24, Save up to 30% & receive FREE Serenity 10ct ($15 Value) with our code 'CTC'!Join our Patreon for monthly workouts, challenges, recipes, and to become part of the Cut The Crap Community! This month we are doing a step challenge and are crushing our workouts. Become a member today for exclusive content! https://www.patreon.com/cutthecrappodcastVisit our website to learn more about us, contact us, inquire about collaborating with us and more: https://www.cutthecrappod.com/Follow us on Instagram: @cutthecrapwithbethandmattLike this episode? Why not share it with a friend!Send us a DM on Instagram to let us know what you think of this one, and with episode ideas! If we use your comment or suggestion, we'll give you a shoutout on the podcast!
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
I think that you have to also do a time
audit on yourself because I can say I'm really busy,
because I am really fucking busy. If you just listen
to the beginning of this podcast or if you watch
my stories, I've been pivoting all the fucking like right
after I end this podcast and literally grabbing my son
getting in the fucking car and you have to drive
to where he needs to go, literally right after I
get off.
Speaker 2 (00:18):
This my day after this, you know this in I'm
going until four thirty tonight, you know.
Speaker 1 (00:23):
So, Yeah, And I had to make sure I got
my workout early in this morning, and so I plan
my week accordingly, and I've been having to pivot. So
when I have to pivot, I look at my day,
where can I fit this in? Because it's a non
negotiable for me, right, Never miss twice, that's my rule,
James Clear, miss one day of the workout, don't miss
the next day.
Speaker 3 (00:42):
Yeah, never miss twice.
Speaker 1 (00:43):
So you really have to do a time audit on yourself.
If this is a priority, you make it a priority.
You get your workouts in in the days that you
schedule them, and if you can't, you figure out when
you can Lovecome to cut the craft with Beth and
that the world's number one no bullshit health and fitness podcast.
Speaker 2 (01:03):
Are you ready to cut the crap with your diet
and exercise, get strongest fuck and build a healthy relationship
with food.
Speaker 4 (01:08):
Then you've come to the right place.
Speaker 1 (01:10):
Let's go. If you'd like to support us in the podcast,
join our Patreon, where you get exclusive content which consists
of monthly workouts you can do at home or at
the gym, monthly challenges that are either strength, habit or
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a professional chef who is certified in nutrition. These recipes
(01:33):
are already in my Fitness Pal for easy fucking tracking.
New recipes are also added each week.
Speaker 2 (01:39):
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.
Speaker 4 (01:46):
So what the fuck are you waiting for? I'll see
you in the patreon. All right, we are back Nerdle.
We're taking a deep breath.
Speaker 2 (01:55):
We're getting started here, burning around a little crazy this morning.
Speaker 4 (01:58):
Huh, pivot bitches, it bitches. That's it is just just
the way the cookie crumbles, you know. Sometimes, you know.
Speaker 1 (02:05):
Life throws you a bunch of shit at once. It's
testing you, right, and.
Speaker 2 (02:10):
I like, I mean, you had a plan, you had
a plan to pivot, and then you had to make
a plan to pivot to your pivots. And that's just
the reality sometimes, you know. Yeah, so listen, y'all, it's real.
This is real life shit. You know, you can have
the perfectly laid plans. We made this perfectly laid plan
for us to get this podcast in first thing this morning.
We wanted to make sure we had our walks in
(02:30):
and got you know, took care of ourselves this morning,
and we did, but you know, it didn't goes according
to plan, right, So yeah, running around maybe a little
bit with your your your ass on fire a little bit,
trying to figure it out as your perfectly laid plans
deteriorated in front of you, and then your pivots also
were working out too well.
Speaker 4 (02:48):
But hey, you.
Speaker 1 (02:50):
Know what's funny is when you have a pivot plan
and then your pivot plan, fucking both of them bear
on you, right, and you're like, you know, right.
Speaker 3 (03:01):
Like I should just throw up my hands be like
fuck it.
Speaker 4 (03:04):
Well, that's the reality is so many fucking people.
Speaker 3 (03:06):
Do that, they do, they do.
Speaker 2 (03:08):
Oh my plans are falling apart. I'm just gonna just
fuck it. Today's Today's a lost cause I can't do anything,
you know. Yeah, that's the bullshit that gets people stuck exactly.
Speaker 4 (03:18):
Yes, so we're not about that.
Speaker 2 (03:20):
Live here, so good time, Thanks Nerdle. I'm happy and
excited to be chatting with you here today day. Yeah,
for sure. I mean we're recording on a Thursday. We
normally record on a Wednesday. We had a nice little
chat you and I yesterday, yep, and here we are today,
So should we just get into it today because.
Speaker 3 (03:38):
We yeah, we're we got some questions answer.
Speaker 1 (03:40):
We're doing a Q and A and anonymous QNA and
then we asked we have a cut the Crap facebook page,
and we asked our cut the Crap peeps some questions too.
We're so we're gonna bounce back and forth between the
Cut the Crap page and our anonymous Q and A
and I haven't even opened these anonymous QNA so it's
gonna be like a fucking we're.
Speaker 4 (03:58):
Going in blind you ever, you're reciting a little present.
Speaker 2 (04:01):
You're seeing that clip of Bill O'Reilly from like back
in the nineties or two thousands. Nothing was going according
to plan, Like his script wasn't working that he was
trying to record a segment of no and he's like, fuck.
Speaker 4 (04:10):
It, we'll do it live.
Speaker 3 (04:13):
Oh god, that's awesome. Yeah, yeah, I love it.
Speaker 2 (04:17):
So yeah, I think this is We love doing these
Q and A podcasts, and I know our community loves
doing them too. And like you mentioned, some of these
questions are coming from our Facebook group for yeah, cut
the crap. We're we're coming up on like eight hundred
members in the Facebook group, which is really cool.
Speaker 1 (04:31):
I know, it's amazing. And you guys we're coming up
on our two hundredth episode.
Speaker 4 (04:35):
Yeah next week.
Speaker 3 (04:36):
How fucking crazy is that? Is this episode one ninety nine?
Speaker 4 (04:39):
This is gonna be one ninety nine.
Speaker 3 (04:41):
Yeah?
Speaker 4 (04:41):
Wow, I can't believe it. I mean, we didn't believe it.
When would he?
Speaker 2 (04:46):
When do we even start twenty twenty two? I think right,
m I guess if we did two hundred episodes, Yeah,
that makes sense. Actually, twenty twenty one is when we
fucking started.
Speaker 3 (04:55):
Wow.
Speaker 2 (04:56):
Wow, So we're gonna have planned something fun. We don't
know exactly what we're going to do no yet, but
we will. We'll start talking about yesterday. Yeah, we do
have an exciting guest coming up in a couple of weeks.
Speaker 4 (05:06):
Did we drop that real quick?
Speaker 3 (05:07):
Oh? Yeah, yeah, because.
Speaker 1 (05:08):
It's doctor Spencer Nadalski, who is an obesity specialist. We
have been, he's been on our bucket list. He's been
a bucket list guest. We're so excited to talk to
him because he is like, out of anybody that I know,
probably knows the most about GLP one medications.
Speaker 4 (05:27):
I would agree with what they should be used.
Speaker 1 (05:29):
For, who should be using them, side effects, all that
fun stuff like he's he knows all of that. And
so we're very excited to be talking about everything GLP
one in obesity on that episode.
Speaker 2 (05:41):
So we're going to come prepare to knock that one out.
We're gonna have some good questions for him. Yeah, he's
an awesome dude. That's gonna be like episode two oh one.
So we're just missing our two hundreds episode. It almost
worked out. We didn't plan it that way. So yeah,
looking forward to that. So shall we get to it?
We shall all right, you want to you want to
get the ball roll in here?
Speaker 3 (06:00):
Sure?
Speaker 1 (06:00):
Okay, follow up to weight gain after cut. I want
you to know I'm a huge supporter, and I didn't
mean the previous question disrespectfully. I greatly admire what you're doing. Okay,
so maybe this must be a two parter. So and
then I click down the bottom. This might be too personal,
but I was wondering how you will navigate life after
the bikini photoshoot. I'm guessing you won't stay in such
(06:22):
a strict deficit and you would expect to gain some weight.
Speaker 3 (06:25):
Yep.
Speaker 1 (06:26):
I don't think I would be able to handle that
mentally after being in such a successful, incredible cut.
Speaker 3 (06:31):
Okay, Okay, so I.
Speaker 4 (06:33):
Think you addressed this recently on your story.
Speaker 3 (06:34):
This is a good question.
Speaker 1 (06:36):
I think it's important for people to understand that what
I'm doing is literally like think of like a bodybuilder
prepping for a show.
Speaker 3 (06:45):
Okay, they do that for that one show.
Speaker 1 (06:49):
Then they immediately reverse back to normal weight to start
building and you know, repairing their you know, everything that's
been going on.
Speaker 3 (06:57):
Because they've been depleted. Right, that is not a place
you live.
Speaker 1 (07:01):
And I'm fully prepared and I know that I have
a coach that is health plan. This is my plan
with a coach that is also guiding me. So it's
not like I'm going to end this and start binge eating.
There's going to be an exit plan and there's four
or five of us doing it together with our coach.
So I do plan to gain weight back. This is
(07:23):
the reality of this steep deficit. I'm not going to
remain dick skin thin. It is not healthy, okay, especially
hormonally not healthy. We were talking about metabolically not healthy. Yeah, yeah,
So I expect it to be mentally challenging. I'm not
going to say it's probably going to be easy, because
(07:44):
you know, seeing abs and stuff that's going to be
really fucking cool.
Speaker 3 (07:47):
But it's also something that is just for the moment.
Speaker 2 (07:51):
But you know what else is going to be cool?
Seeing your energy improve and the way you feel.
Speaker 3 (07:55):
Yes, yes, because right now I feel like shit. Okay,
I like shit.
Speaker 1 (08:02):
For you, dude, I'm fucking doing so many steps like
I don't I want to be come back to normal
death where you know, I don't have to be eating
the same fucking thing for thirty sixty days in a row.
I don't have to be getting sixteen thousand steps a
day in a gallon of water and whatever. The you know,
it's very regimented and it's not for the fucking week.
Speaker 2 (08:24):
And I really want people to understand here, and we've
talked about this so much on our podcast. Is your
final weight, your goal weight after your weight loss phase,
most likely isn't going to be your maintenance weight.
Speaker 3 (08:34):
No.
Speaker 2 (08:35):
And there's reasons for that, most the main One of
the biggest reasons is because you're simply eating more food,
and more food means more water retention, more sodium, more
carb carbohydrates, You're pumping your muscles up with glycogen storages. Again,
you're depleted, right, And that's one of those expectations that
people need to come to accept because that is the reality.
(08:56):
And we try to fight against that and try to
maintain that goal weight for keeps everybody stuck in this
diet phase, this diet, this diet mindset, always got to
be in a calorie deficit, always doing something drastic to
keep that weight off, when in reality, you just need
to learn how to be a maintenance and accept the
fact that you might gain five to ten pounds after
you reach it.
Speaker 3 (09:17):
Out.
Speaker 1 (09:17):
Yeah, and also my maintenance will be different. But as
I increase with weight, my maintenance will increase. That's what
you have to understand as well. Yes, my maintenance will
be lower because I have a lower body weight. That's
just what happens. That's a normal process, Okay. But as
I increase weight, my maintenance level will increase as well.
Speaker 2 (09:36):
Right now, and to take this from a different angle too,
not related to weight loss, but for me personally and
like for like, let's talk about running. Right, Like runners
when preparing for like a half marathon or a marathon,
you can equate that to being in a.
Speaker 4 (09:52):
Calorie deficit phase.
Speaker 1 (09:53):
Right.
Speaker 2 (09:54):
If you're doing a marathon training block, it'd be sixteen
to twenty weeks or something like that.
Speaker 4 (09:57):
That's going to be really intense. You're gonna be ramping up.
Speaker 2 (09:59):
Your your activity levels, actually ramping up your running everything
like that. Your body's going to be taking a beating
over the course of that, just like with you, you know,
it'd be hormonal. It changes, metabolic changes the way you're
feeling your body's depleted. Same with running and training. Well,
the marathon is to payoff, right, That's that's when you
reach in this situation the marathon that you've been training
(10:22):
for for that block, that's like reaching your weight loss goal.
But you can't maintain that level of training forever. Some
people do and ken like crazing yeltra athletes and shit
like that, but most preple you need to take a
break after that. Yes, so I did after my last
half marathon block. I had to take a training block,
a period about a month of just resting, letting my
body heal feel better before I can start ramping up
(10:43):
activity again. You can't just constantly, constantly be going balls
to the wall. You know, you need you need to rest,
you need to recover, and you need to learn how
to maintain.
Speaker 1 (10:51):
And then, as for what you're speaking about, there is
a come down from that as well, Like you you're
so hyped up, you've been training, you ran this marathon,
half marathon, you did it, and then you're done.
Speaker 3 (11:03):
And then you're like, okay.
Speaker 4 (11:05):
Oh my got it. Yes it's the.
Speaker 3 (11:09):
Post race blues. You no longer have this thing that
you're chasing.
Speaker 4 (11:12):
And I talked about that I think a little bit
on here too.
Speaker 2 (11:15):
So I was, well, maybe it was on my social media,
but I was like feeling like wow, my goal.
Speaker 4 (11:19):
I accomplished it.
Speaker 2 (11:20):
Now I don't have a direction to go, right, I
don't have this goal that I'm working towards anymore. So
that's when I had to change and pivot my my
goal to like, okay, right now, I got to just
get my body feeling better and get.
Speaker 3 (11:29):
Yeah body right again.
Speaker 1 (11:31):
So you have to like be in that mindset of like,
this is a one time thing right in the moment,
and when it ends, it's okay. You take that rest
that you need and you get back to your normal self.
Speaker 2 (11:42):
And then see what we talk about being intentional with
your calorie deficit and being in a du phase. You
shouldn't like get the fuck in and get the fuck out,
stop fucking around, get dialed in, track your shit if
you need to log your food, increase your activity levels,
stop fucking around with this all or nothing thinking, because
you're just extending the diet phase and you're just extending.
Speaker 4 (12:01):
Your own misery.
Speaker 2 (12:03):
Yeah, that's one of the biggest things we see when
people are trying to lose weight, right, they're just constantly
trying to be in a calorie devisit, but they're not
all the things they need to, so they're just extending
the pain and misery m hm, suffering.
Speaker 4 (12:15):
Right, great, that's a good question to start with.
Speaker 1 (12:17):
Yes, that's a good question. Thanks for asking, and I
hope this answers a lot of you. I'm sure a
lot of you are thinking the same thing.
Speaker 4 (12:22):
So yeah, for sure, for sure.
Speaker 2 (12:25):
Okay, so this one is from our Facebook group for
Cut the Crap. By the way, our Facebook group for
Cut the Crap, you can become a member of that
if you're a member of our patreon, So join our patreon.
We've been getting some new members here this last this
last couple week, probably because we just talked about it
on the podcast last week.
Speaker 1 (12:41):
Especially, we've been I've been, I've been talking about string
training and you know, a lot of you guys don't
know where to start. You don't know what to do.
This is probably the easiest thing. Five bucks a month,
five bucks a month. We have map programs, things for
the gym and at home, so you have both options. Okay, bands,
dumbbell or gym equipment. Don't let that stop you. You
(13:03):
have somewhere to start. There is no coaching here. It
is self guided, but it is five dollars a month
with periodized programming based off progressive overload, so it's a
good place to start.
Speaker 2 (13:13):
It is and our members see amazing results from it.
She is like to Amy right, Amy is a prime example.
I means she's been crushing the last couple of years.
Speaker 1 (13:20):
We have people in there that have been there for
a couple of years doing our workouts, so completely worth it.
Speaker 3 (13:24):
We have our community and we do fun.
Speaker 2 (13:27):
Stuff, so for sure, okay, cool, So question time? Then
this one is, like I said from the Facebook group,
this one's from Natalie. I will just use first names here.
I am curious as to your opinion of the drink Celsius.
I discovered you guys one day accidentally stumbling across the
diet so at a TikTok, which I've loved.
Speaker 4 (13:43):
I loved it. That's amazing. I secretly agree.
Speaker 2 (13:46):
That it can't be that bad in moderation, but I
catch a lot of crap for drinking diet soda.
Speaker 4 (13:51):
Of course you do. I've been following you ever since. Here.
Recently in the last year, I've been drinking Celsius.
Speaker 2 (13:56):
I enjoy energy. Energy drinks have a bad rep. Is
supposed to be a healthy one when I do research
on it. Most negative thing I see over and over
is the caffeine content. Would you say, get rid of it?
I would love to hear your opinion, and I value
your advice. Yeah, Celsius for some reason gets more hate
than other energy drinks.
Speaker 3 (14:13):
I think it's so interesting.
Speaker 4 (14:14):
Yeah to me, she nailed it right on the head though. Moderation.
Speaker 2 (14:18):
Yeah, yeah, And the main main concern there is the caffeine, right,
So you want to you want to moderate your caffeine.
Take caffeine and take especially energy drinks are totally fine
in moderation. Not saying have them all day every day,
you know, I want to even recommend maybe having one
a day. I don't know what moderation looks like for everybody.
One a day would would be absolutely fine. I mean
you can have multiple a day, to be completely honest,
(14:40):
and it would be fine. Okay, as nordles holding up
her ghost energy drink that she's yeah, emotional drink beverages.
Speaker 1 (14:47):
Yeah, well, you know that's a good that's a really
good question because I even question my own caffeine intake
with this ghost energy.
Speaker 3 (14:54):
That I've reached.
Speaker 4 (14:55):
Caffeine's in the ghost.
Speaker 3 (14:57):
This is about two hundred milligrams.
Speaker 1 (14:59):
Okay, yeah, wait, wait, wait, let me see, Yeah, two
hundred milligrams of natural caffeine, it says yes.
Speaker 2 (15:05):
And Celsius also contains two hundred milligrams of caffeine. Per
twelve ounce can, which is the equivalent of a eight
ounces of coffee has eighty to one hundred milligrams, So
that's like two cups of coffee a monster out of
one hundred and sixty milligrams. So moderate your caffeine and
be mindful when you're drinking it too. I think this
is one thing that people get wrong, and I know this.
(15:26):
I see this in clients a lot, especially when they're
trying they're struggling to sleep and get a good night sleep. Yeah,
having these energy drinks later in the day.
Speaker 3 (15:33):
I have a mind super well.
Speaker 4 (15:34):
I need to cut off your.
Speaker 2 (15:35):
Time that you're having caffeine, Like caffeine has what a
five or six hour halfwife, So you drink a coffee
or a Celsius for a pre workout at five pm
and you're trying to get to bed at nine pm,
that caffeine is still going to be runn through.
Speaker 3 (15:47):
Your Oh you're fucked, You're fuck then.
Speaker 1 (15:50):
I honestly, since starting to drink ghosts, I do have
one a day right now. It has been helping me
with my energy levels during this cut. Has been a
saint to me, to be honest, it's a lifeline for
me right now. I don't know if I'll continue after
but I like having one too.
Speaker 3 (16:05):
I have to one a day.
Speaker 1 (16:06):
I sometimes I don't even finish it, and I have
it in the morning and the energy kind of.
Speaker 3 (16:10):
Lasts all throughout the day. For me, it hasn't affected
my sleep.
Speaker 1 (16:13):
My heart rate during my sleep is still low, so
my body seems to be okay with this. I think
you need to just pay attention to how you feel,
how your sleep is, things like that.
Speaker 4 (16:23):
Yeah, exactly, exactly.
Speaker 2 (16:25):
So if you're drinking celsius and you're also drinking coffee
and things like excuse me, it's just a little burp
from my cold brew here, my emotional support BEVs here today.
The main concern is the caffeine content. So moderate your
caffeine content. As I'm saying that, I've actually been very,
very intentional with reducing my caffeine content. Most days I
don't even have coffee anymore. I've got this cold brew
(16:47):
right now to shoot the shit here with mele to
record the podcast because I enjoy it. So just moderate
your caffeine intake one a day would be fine for you,
you know, Yeah.
Speaker 4 (16:57):
For sure, it's what you're feeling.
Speaker 1 (17:00):
Doctor Joey Undel has also done something about energy drinks
because there's been some things about energ drink Skall's cancer
and he.
Speaker 4 (17:08):
Was actually hot cancer research by all.
Speaker 1 (17:10):
Yeah, and he went on Fox News and actually I
don't think they expected him. Yeah, they asked him about
the energy drinks and cancer and he's like, he told
him it does not cause cancer, and individuals they were like, no,
they didn't. He sent me the clip it like, oh
my god. Yeah, he's like, I don't think I'll ever
fucking be on this show again.
Speaker 4 (17:32):
Yeah, because they only want to echo chamber.
Speaker 1 (17:34):
They only want to Yeah, he's like, it doesn't it
doesn't cause cancer.
Speaker 3 (17:39):
They didn't really like that.
Speaker 1 (17:40):
They said something something about like if you already have
like lymphoma, or I'll send you the.
Speaker 2 (17:46):
Yeah, please do send it to me and then we
can even put it in the.
Speaker 4 (17:49):
Notes of the show.
Speaker 3 (17:50):
Oh yeah, that's true.
Speaker 2 (17:52):
Yeah, let's do that. Okay, that was a great question
on in the next one one you got one.
Speaker 3 (17:55):
Ready, Yeah, let's see.
Speaker 1 (17:58):
Okay, I love how you work together and listen to
your podcast every week.
Speaker 3 (18:02):
Thank you.
Speaker 1 (18:03):
I wish I knew who this is. What do you
each like best about each other?
Speaker 4 (18:07):
Oh my god, I love this questions.
Speaker 1 (18:11):
Okay, you know what Matt's like. Probably Matt's become one
of my closest friends. He's like a family, He's like
a brother. I like Matt because he's honest, he has integrity.
We just kind of mesh well together. It's almost like
we're like soul brother and sister. Because when Matt's thinking something,
I'm about ready to text it, and when he texted him, like,
(18:32):
oh my god, I was just about I might literally
in your your chat ready to send the same fucking thing.
Speaker 3 (18:37):
So we just had this connection in that way.
Speaker 4 (18:40):
Yeah, I don't know, damn you.
Speaker 2 (18:43):
You have become my best friend and big sister to me,
somebody I look up to and just your unconditional like this,
like I don't know how to say this unconditional love
and support, you know, like you're you're just such a
good person for support. You know, you've really been there
for me in some of my toughest times, and you
give good advice and you're just real you'll tell me,
(19:06):
you'll check me if I need checked, You'll console me
if I need consoled, And you're just caring, and you
wear your heart on your sleeve. You you you're an
mpath and you can recognize when I'm struggling even before
maybe I'm even recognizing that I'm struggling. And and like
you said, it's we're always on the same page too.
We're usually thinking the same thing, and we just we
(19:27):
have a blast whom we're together. It's like it's like
we've been lifelong best friends. Like yeah, it's like we've
been best friends in our entire lives. When we get together,
I'm truly truly grateful for your friendship. And you're yeah
to be part of the family honestly too. And that's
really for me too, is family is so important to me.
And the fact that you've been well, I've been welcomed
(19:48):
into your family, you know, Johnny is like like a
nephew to me, you know. And the fact that you
guys gave me the nicknames that you give your family
members and everything you know too, It's just it's just
been We also.
Speaker 1 (19:59):
Can communicate really well, which is I think key to
having a good friendship or any kind of a relationship
with anybody.
Speaker 4 (20:05):
Yeah for sure, I agree, I agree.
Speaker 3 (20:10):
I like, I like that question. Yeah. Thanks.
Speaker 2 (20:13):
This one comes from our Facebook group as well, from Tracy.
She said, how to tell yourself that this isn't negotiable?
You have to work out and stick with it. Okay,
So if you're telling yourself it's it's non negotiable, do
you fucking mean that or are you just bullshitting yourself?
First and foremost, it's got to be something that really
(20:35):
means something to you, honestly, like it needs to. It
needs to align with your with your goals, and with
the person that you who you want to be, not
necessarily the person that you are right now. You're probably
trying to change a lot of bad habits and behaviors
that no longer serve you. So that's the reality of it,
is like, hey, this is a non negotiable because not
doing this thing got me to where I am right now,
(20:57):
and I'm done with feeling like this. I'm done with
being this person. I'm done with I'm done being somebody
that doesn't show up for themselves. I'm done with being
I'm done being the person that isn't honest about my
food and take about how my relationship with food. It's
about about becoming the person that you want to be.
It truly, truly needs to be a non negotiable. We
can't bullshit ourselves about what non negotiables are. Non Negotiables
(21:20):
aren't something like oh, it's I'm gonna do them fifty
percent of the time.
Speaker 4 (21:23):
It's like, no, I'm going to fucking do this all
the time.
Speaker 1 (21:26):
Yeah, when you choose a non negotiable, it's usually something
that you know you can stick to and that you
should stick to.
Speaker 2 (21:32):
Yes, let's name non negotiable for ourselves really quickly. For me,
it's a walk, daily fucking walk. If I haven't gotten
anything else in that day, if I haven't gotten my
strength training, my run in, it's at least a walk
that is my non negotiable, and that's served me well
over the last I would say, fifteen years now, since
I started my weight lost journey back in twenty ten,
(21:52):
when my son was born. It's that daily walk because
it keeps me, it keeps the momentum going, it keeps
me and aged, and it's the least I can do.
It's the least I can do.
Speaker 3 (22:04):
MM hmm.
Speaker 4 (22:05):
Yeah, we're by yourself.
Speaker 1 (22:07):
I would say mine are are walks and my workouts
those are things that are non negotiable for me. Yeah,
I may have to switch the days around, but they
always get done.
Speaker 4 (22:16):
Mm hmm. Yeah. Okay, here we go short, sweet to
the point. Mm hmm.
Speaker 3 (22:23):
Okay.
Speaker 1 (22:24):
I know lots of coaches hire coaches to assist with
their personal goals, and I'm just curious of the thought
behind it. Okay, okay, good question. So I think you
know all coaches need coaches. This is this is also
how we learn as well, and you know there's coaches
for every type of thing. So what I'm doing currently
(22:44):
is like a bikini bodybuilding prep. I don't and never
have worked with anyone. This is not my wheelhouse. I
work with general population, fat loss mindset things like that,
not bodybuilding people.
Speaker 3 (23:01):
That's a whole other fucking ball game.
Speaker 1 (23:04):
So of course I'm going to hire a coach, and
that just so happens to be the coach on my
team who knows her shit, and so from doing this
with her, I'm also learning. But also she's keeping me accountable,
because why do I want to hold myself accountable every
single fucking day? I mean I do, but do you
know what I'm saying. Also having someone check in with
me and sending my.
Speaker 4 (23:25):
Stats somebody to the objective to Yeah.
Speaker 1 (23:28):
You know see like shine the flashlight on things I
may not see, just like with you guys. Yes, I'm
a human too, Like I don't want to write my
own workouts.
Speaker 3 (23:38):
I don't because I.
Speaker 1 (23:41):
Want someone else to write them for me, reduce the
friction for myself. I show up, I do them, Someone
checks my form, you know, tells me you should be
going up, go down whatever. I think it's important. I
think everyone should hire a coach at least once in
their life. Yes, to learn some things if you're eight
and with and learning. Yeah, because all coaches have different
(24:04):
ways that they do things and you can always take
something away from that.
Speaker 4 (24:08):
Yes, you know that's a help.
Speaker 3 (24:10):
Yeah.
Speaker 1 (24:10):
I've hired many a coaches since becoming a coach for
different reasons.
Speaker 3 (24:15):
Sure now I know, Like like for instance, Jordan Sayet
hired Alec.
Speaker 1 (24:19):
I think he hired you know, some people to help
him with his mobility or you know, running. And you
know there's all different coaches for different things. You hire
them so you can learn yourself.
Speaker 4 (24:30):
Because I've been a running coach last year.
Speaker 3 (24:32):
Yeah you did.
Speaker 2 (24:33):
Yeah, yeah, I mean she didn't coach me personally, but
I followed her running programming and I learned done from that, you.
Speaker 1 (24:38):
Know exactly, because when you know there's coaches that specialize
in certain things. Yes, so you know it's like, why
would I want to go to the dentist for a
bodybuilding show? You know you did think of it like that,
do you know? You know what I'm saying, like, you
have to go to someone that knows what they're doing.
Speaker 2 (24:55):
And I think of the most successful people in the world,
they all have mentors, mentor you have somebody to guide them. Yeah,
it's it's a it's a non negotiable, it really is.
I mean non negotiables, right, but it really is. If
you if you want to become the best version of
yourself and you have that growth mindset, it's it's it's
about you don't know everything. Like if you can be
(25:17):
honest with yourself and say I know I don't know everything, Okay, good,
then that's when because nobody knows everything. No, the coach
fills in the fills in the void, fills in the gaps,
like you said, shines the light on things that you
weren't aware of. They have different ways of doing things,
different systems, different processes. There's one way to lose fat, right,
calorie definite, but there's many ways to get there, you know. Yeah,
(25:39):
there's a good way of kind of looking at it.
It's about continuing to be a better person and growing.
We're here to help you all instill a growth mindset,
not a fixed mindset. Fixed mindset is like this is
the way it is. I can't learn anything else. I
can do it all on my own. That's a very
negative way of looking at things.
Speaker 1 (25:56):
Yeah, Oh, there's there there's people that know more than me,
and I'm going to learn from those people that no
more than me. That's how it become a better coach,
as well as hiring other people for things that I
know nothing about, and then I learn about them and
that makes me a smarter person for sure.
Speaker 4 (26:11):
Agreed.
Speaker 1 (26:12):
I will always be hiring a coach. I will always
have a coach to guide me.
Speaker 4 (26:16):
Agreed. Agreed.
Speaker 2 (26:19):
Awesome, good question My turn. This one is from Danielle
in the Facebook group. How about the best way to
navigate your workout routine when you're overstressed and short on time?
Speaker 4 (26:29):
But have goals to achieve.
Speaker 2 (26:31):
Well, you were kind of just talking about this before
we started the show, about pivoting, doing what you're able
to do. I think in many situations it's about doing
something rather than nothing. Right, something is always going to
be better than nothing. So you can scale your workout
back if you need to. If your workout normally takes
you sixty minutes but you only have thirty, scale your
(26:53):
workout back in a way that makes sense for you.
Maybe you just do half the sets that day, or
maybe you take a more proact and proactive but a
more intense approach where you're like, Okay, I'm just gonna
go and I'm gonna do supersets today. I'm gonna I'm
just gonna do big, gigantic sets and eliminate the rest.
Speaker 4 (27:08):
Essentially.
Speaker 2 (27:09):
Then there's also maybe maybe a workout, traditional workout strength
training isn't the best thing for you that day. Maybe
it's just going on a walk instead, pivoting and going
for a walk, finding something that still gets you closer
to your goal. Like we just said, there's many ways
to get to get to your goal. Obviously, if you
want to get stronger, build muscle, you need to be
hitting the gym consistently and strength training. But there's seven
(27:30):
days a week, right, You're probably in the gym three
or four days a week tops. For most people, that's
really all they need. That gives you give me flexibility
even too, right yeaheah, No, I mean call myself out here.
I'm strength training two days to a week right now.
You know, I'm not calling myself out, but that's what
I'm doing right now, and then that works for me
in my current my current schedule, my current life, and
(27:50):
my current stressors.
Speaker 4 (27:51):
Mm hmm.
Speaker 3 (27:52):
Yeah.
Speaker 1 (27:53):
I think that you have to also do a time
audit on yourself because I can say I'm really busy,
because I am really fucking busy. If you just listen
to the big of this podcast or if you watch
my stories, I've been pivoting all the fucking like right
after I end this podcast and literally grabbing my son
getting in the fucking car and you have to drive
to where he needs to go, literally right after I
get off.
Speaker 2 (28:12):
This my day after this, you knows this in imping
until four thirty tonight, you know.
Speaker 1 (28:17):
So yeah, and I had to make sure I got
my workout early in this morning, and so I plan
my week accordingly, and I've been having to pivot. So
when I have to pivot, I look at my day
where can I fit this in? Because it's a non
negotiable for me. Right, Never miss twice, that's my rule,
James clear, miss one day of the workout, don't miss
the next day. Yeah, never miss twice. So you really
(28:38):
have to do a time audit on yourself. If this
is a priority, you make it a priority. You get
your workouts in in the days that you schedule them,
and if you can't, you figure out when you can.
Speaker 2 (28:48):
Yeah, yeah, I agree, And I like the time audit
look at looking at your schedule overall weekly on a
weekly basis, sitting down Sunday night, right and planning out
your workouts for the week, looking for potential roadblocks. That's
one thing I highly reckmend is plan that. It's a
proactive approach. Look at your week ahead, planet ahead. What
is going to get in my way that? Like you
got through this morning, Beth, you had you had plans
(29:08):
to pivot right because you knew that you were going
to have some roadblocks. So how can I navigate these
roadblocks and still get my workout in? Get something in
maybe some days that means I'm going to go to
the gym or I'm just going to work out at
home instead of going to the gym too. So it's
important to have that flexibility, which is why we love
our Patreon workouts because we have those home engine workout versions.
It's it's going to get your main workout in, You're
(29:29):
just gonna get squats in and that's fucking okay.
Speaker 3 (29:31):
Yeah.
Speaker 1 (29:32):
And then if you actually I think a lot of
people they don't have their workouts programmed, so you don't
really even know how long they take because they're always different.
You're fucking around and finding out every single day. You
don't have a plan. So I have a plan. I
know how long my workouts are going to be every
single time. So if you know that, you can a plan. Accordingly,
(29:54):
if you have a coach, you can have them write
to you workouts for your schedule. I only have thirty
minutes a day twice a week. Great, let's get what
we can in those thirty minutes and make sure you
fucking crush what we have programmed in those thirty minutes.
So I think that's where also having a coach comes
into play.
Speaker 4 (30:12):
Mm HM for sure, and.
Speaker 2 (30:13):
Like you said, or like the question said, or when
you're over stressed, the important thing is that eliminate the friction.
Speaker 4 (30:19):
That's what we need to be looking at. Eliminate that friction.
Speaker 2 (30:21):
And how you do that by planning these things out,
by by having a backup plan, by pivoting, we're reducing
the stress. Because if you're stressing about your workouts, it's
only gonna you know, it's not going to It's counterintuitive
in a way. Yeah, So plant, be mindful, be intentional,
have a backup plan, and go from there.
Speaker 3 (30:39):
Yeah.
Speaker 1 (30:39):
And I would also say that actually fitting in those
workouts will help with your stress for sure. And so
of stressing about fitting them in because you're stressed, make
sure you fit them in so.
Speaker 3 (30:49):
It'll help you with your stress.
Speaker 4 (30:50):
Yeah, agreed.
Speaker 3 (30:52):
Movement is medicine. Okay, damn right.
Speaker 1 (30:55):
If I didn't get my work out in this morning,
I would be an angry bitch. Right now, I'm like,
you know what, I got the men? Cool, I fucking
do this day?
Speaker 4 (31:01):
Yeah? And I got my matic in this morning. Yeah,
so yep, cool, your turn.
Speaker 1 (31:08):
Let's see how far ahead do you plan out your meals? Well,
I eat the same thing every day currently and usually
mostly but especially now, I pre log my meals the
day before, and most everything that I need is already
in the fridge ready to go. I just have to
heat it up. So Sunday is like, you know, I
(31:29):
literally know I'm gonna eat oat meal every day, I'm
gonna have yogurt, so I have my yogurt ready easy.
Speaker 2 (31:35):
So it's important to have those foundational foods.
Speaker 3 (31:37):
You just have the shit ready in your fridge.
Speaker 1 (31:39):
You don't have to have multifaceted andsane fancy meals all
the time. Boring works, it's easy. You don't, like I said,
like make it easy for yourself. Yeah, you don't have
to fucking have fancy ass meals every day.
Speaker 4 (31:53):
Yeah.
Speaker 2 (31:54):
Yeah, the I think a couple of weeks ago you
mentioned the less amount of ingredients easier, It's going to be, right,
And I like, that's that's what the foundational foods are
all about. Like my, uh my breakfast lately that I've
been obsessing with has been been doing four eggs. I've
been doing a cinnamon raisin bagel and then I've been
doing some grapes with it as a side for my
(32:16):
for my breakfast, and the bagel is Thomas bagel. It's
got like seven grams of protein, like four grams of fibers,
so it's decent choice. Yeah, of the four eggs, so
I'm getting over twenty like twenty five grams of protein.
I'm getting a decent amount of fiber with the grapes
in the in the bagel. I mean that's been that's
been a foundational food for me this this past week
for me much. I've been doing my chicken palm. So
(32:36):
I prepped up some chicken palm.
Speaker 3 (32:38):
Oh I saw that pick. Oh my god, it's so good.
Speaker 4 (32:40):
It's so good. So yeah, it's about having foundational foods. Yeah, yeah, cool,
all right, my turn then.
Speaker 3 (32:49):
Huh mm hmm.
Speaker 2 (32:50):
This one's from Lori in the Facebook group. How do
you tell the hunger from an intentional calorie deficit from
the hunger from chronic under eating. I've been working on
my relationship with food, and I'm starting to consider a
small deficit and I'm not sure I can tell a
difference between that and straight up ignoring my body. Okay,
this is a really great question, and this kind of
falls in line align with like my way of thinking
(33:12):
of like mindful eating and things like that. What I
would recommend here, LORI is a food and mood journal
and checking in with your hunger before you eat, so
logging of food and mood journal. So that's something like, Okay,
it's it's eight am in the morning, here's what I'm doing,
here's my emotional state, here's my mental state, and I'm
(33:33):
on a I'm on a seven out on the hunger scale,
one of those types of things. And I know she
she mentioned intentional calorie deficit versus just chronic under under
dieting in a way, I mean or chronically dieting in
a way. They're they're kind of the same too, right,
because the end result is still if you've been chronically dieting,
you've still been in a calorie deficit. I don't know,
this is like, this is an interesting question. It's just
(33:56):
you have to apply more mindfulness to it. If if
you know you've been chronically dieting. So that's when you
need to just take a step back and give yourself
a period where you're just living in maintenance and maybe
you're logging your food just to log so you can
get awareness to how many calories you are eating and
making sure that you're not chronically dieting and chronically under eating.
This is another good use case for white. Tracking could
(34:18):
be beneficial. It's not just for fat loss. It can
be also to make sure that you're eating enough food. Yeah,
you're not chronically under eating. If you're chronically dieting, you
know that's going to show up in a lot of ways.
You're going to be chronically fatigued. You're going to be
more stressed, you're not going to be sleeping well, you're
going to be crankier. There's all kinds of things where
that could be going wrong with chronically dieting.
Speaker 4 (34:39):
Yeah, I know, what does that make sense?
Speaker 3 (34:41):
It does?
Speaker 4 (34:42):
Yeah, do you have anything to add to that?
Speaker 3 (34:45):
I think what you said is great.
Speaker 1 (34:47):
I think tracking for maintenance and getting out of that
chronic dieting mindset is really it's not going to get.
Speaker 4 (34:54):
You far, right.
Speaker 2 (34:56):
So the important here is in that question she said,
straight up I can't intel a difference between a small
deficit and straight up ignoring my body. That's where that's
where the intention is important. Right, So that's where tracking
can be very beneficial. And with a small deficit. I'm
glad you said small deficit because that means you're going
to give yourself as much food as possible, and that's
(35:17):
really what we want you to do, right when you're
going into a foul loos phase, give yourself as much
as food as possible while still making while still making results.
So the a period of tracking can really benefit you. There, Yeah, awesome.
Speaker 1 (35:30):
All right, restarting with a fresh take. Now understanding chloric deficit.
I'm getting in the protein, fiber and reduced spot hit
ten KSE steps most days and add in things like rebounding,
core work and free weights. How long until I start
seeing results thinking I'm also I'm doing something wrong? Also,
thank you. Okay, it takes what it takes. We don't
(35:52):
put we don't put a timeline on it. Right, you're
getting a lot of movement in which is great.
Speaker 3 (35:57):
Okay.
Speaker 1 (35:57):
So for me, when you say you're understanding work deficit,
are you tracking calories? Are you making sure that you
are in that deficit? Because nutrition is the driver of
fat loss. So remember that you're doing all those things,
but also you pay a lot of more attention in
that kitchen and what you're doing in there. Okay, it
could take up to a year or more. Don't don't
(36:19):
give yourself two months, three months, think of like a
good year or two. I don't know where you're at
in your fitness journey, but massive results they take a
long time.
Speaker 4 (36:29):
And thisnot three months three years, right.
Speaker 1 (36:32):
You know, don't look at it like do this because
it's good for you. It's it's about your health. You
can't control the outcome, but you can control your actions.
So without action you have nothing. So keep taking action
because when you keep taking action, you will, for without
a shadow of a doubt, see results.
Speaker 4 (36:50):
It's like, also, how are we measuring progress too?
Speaker 3 (36:52):
Right?
Speaker 4 (36:52):
What metrics are we using to measure progress?
Speaker 3 (36:54):
Yeah?
Speaker 4 (36:55):
So that's another that's all another can of worms there.
Speaker 1 (36:57):
I would like to argue about, like how long until
I start seeing results? Like you said, Matt, Like you're
probably seeing results now from getting those ten thousand steps today,
for getting more movement in, Like how do you feel?
Speaker 3 (37:08):
How's your sleep?
Speaker 2 (37:09):
Your energy levels are going to improve first now? Yeah, yeah,
the body change happens much later down the road.
Speaker 1 (37:17):
Take photos, take measurements. All those people don't want to
take photos. If you don't take photos, what do you
have to compare Because the scale is not the best metric. Okay,
your body could be changing, and the scale may not
reflect that.
Speaker 4 (37:29):
Like you know it always says clients, right.
Speaker 3 (37:32):
All the time.
Speaker 1 (37:32):
You could be having body recomposition, Your body may be changing,
your clothes might be fitting looser, but you're.
Speaker 3 (37:38):
Like the scales not moving. Nothing's happening, but there is.
Speaker 2 (37:41):
Yeah, my client, and she just posted a really cool
progress picture the other day. I say this, she's only
quote unquote only lost about five pounds or so in
the left, but she's lost a lot of body fat
and build a lot of muscle, and she's getting stronger, faster,
and more increasing your endurance, right, and your body measurements
are changing. Her progress pictures are changing. The scale doesn't
necessarily show up in a way that most people would
(38:04):
expect it to. Yeah, but things are fucking happening.
Speaker 3 (38:08):
Yep, for sure. Absolutely.
Speaker 4 (38:10):
Do we have a time for another one here?
Speaker 3 (38:12):
Yeah, let's do one more and then I'm gonna have
to pop off and cool.
Speaker 2 (38:16):
Really the next I wanted to mention something about Cure
Nutrition here really, yes, because they have a really cool,
really awesome sale coming up. And you mentioned something to
me yesterday about how Serenity gummies have really been helping
you get to sleep.
Speaker 3 (38:27):
Oh, yeah, especially now.
Speaker 2 (38:28):
Like because we were texting the other night of like
eight thirty or something like that, and you're like, sorry, nerdle,
I passed out.
Speaker 1 (38:34):
I had to remember, Like Matt kept texting me, and
I woke up and the next day and I was like,
oh sorry.
Speaker 4 (38:38):
Miss took my gummy and I passed out.
Speaker 1 (38:40):
I took my CBD gummy and I was like off
to me me time. Yeah, I just I they they're
very helpful with relaxation. They don't make you feel anything different.
I shouldn't say, just more calm. Yeah, it's it sets
your body in this calm state for me to fall asleep,
because my thoughts can run a mock like a lot
(39:01):
of people, right for sure.
Speaker 4 (39:02):
For sure.
Speaker 2 (39:03):
So the deal that Cured has and this doesn't start
until June seventeenth. Okay, so if you're hearing this episode
when it first comes out on June thirteenth, wait a
few days, so Tuesday June seventeenth through Tuesday June twenty fourth.
Their deal is you can save up to thirty percent
and receive a free ten pack of Serenity Gummies, which
(39:23):
is fifteen dollar value at checkout with our code which
is CTC so you can save up to thirty percent
with our code, Plus you get a free ten count
of Serenity Gummies. So maybe you want to get some
Sereniy Gummies, or you want to get you know, nightcaps
to help you get to sleep better, or maybe you
like the flow Gummies, which I really fucking love is
the flow Gummies. My clients have been loving flow Gummies
(39:45):
for performance. My client call on pr Gummies, pr Gummies.
Speaker 4 (39:48):
I love that.
Speaker 2 (39:49):
Yeah, my client, you know, sheaved off three minutes of
her five K block and she's like, I mean, we
can't just attribute that, Tommy, but she's loving the focus
that it gives her for her workouts. So yeah, check
it out Pure nutrition dot com slash ctc that sales
running June seventeenth through June twenty fourth.
Speaker 3 (40:05):
Yeah.
Speaker 4 (40:06):
Okay, so one more question here.
Speaker 2 (40:08):
Let's see there was one about ibs, but that one's
going to take some time to get into, so if
we do a part two, we'll cover it on that one.
This one's from Rebecca. She said, I have a super
inconsistent schedule due to work travel. I may be at
a hotel three days one week, then home the next
two days the next et cetera.
Speaker 4 (40:23):
I get it.
Speaker 2 (40:25):
I've done coaching with Beth before, so I know the
basics of both workout and my nutrition. But I'm struggling
to stay consistent as I cannot get back into a
consistent workout rhythm. What's the best way to get that
habit back with the craziness of my schedule.
Speaker 5 (40:38):
Pivoting and schedule that was workouts. Workouts have workouts that
you can do no matter where you're at. So let's
really it's scheduling your workouts and having that ability to
pivot and scale your workouts as needed.
Speaker 2 (40:52):
Right, So understanding you know how to scale your workouts
back in terms of intensity, in terms of volume, going
from a gym workouts to a homeworkout, You've got to
do something to keep the keep the ball rolling for you, essentially,
whether that's a walk. That's why I really love a
daily walk, is to keep because it keeps you, It
keeps that normalcy going for you even when things are tough,
even when you're traveling. So have those non negotiables for
(41:15):
that daily quality movement and find a way to move
your ass daily. That makes staying on track with your
workout plan and workout routine a little bit.
Speaker 4 (41:23):
Easier, a lot easier. So that's that's really it.
Speaker 2 (41:26):
It's finding a routine and a plan that works for
you that you can scale back, that you can do anywhere.
Maybe you take resistance bands with you while you're traveling,
so you can get a quick fifteen minute workout, super
set circuit workout while you're in the hotel, your room, hotel, gym,
whatever it might be. There's always a way to get
it done. Travel with resistance bands if you're always.
Speaker 4 (41:44):
Living on the road.
Speaker 3 (41:45):
Absolutely for sure.
Speaker 4 (41:47):
All right, well, we got to wrap it up here,
got to wrap it up. We'll definitely do a part
two on this. This was a lot of fun.
Speaker 3 (41:52):
Yeah, this is a lot of fun.
Speaker 2 (41:54):
Real quick. We have our meat and greet coming up.
What are we doing that July? The data get is
July twelfth, RSVP to that in the notes so well,
lleho Yeah.
Speaker 1 (42:04):
California, San Diego, eight am, Saturday, Tory Pines. Well, the
information is in the AOD group.
Speaker 4 (42:12):
Of people already, RSVP.
Speaker 2 (42:13):
So we'll see you there and keep the questions coming
and we'll get to them.
Speaker 3 (42:16):
Yep, see yall. Bye, guys.
Speaker 1 (42:19):
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.
I think that you have to also do a time
audit on yourself because I can say I'm really busy,
because I am really fucking busy. If you just listen
to the beginning of this podcast or if you watch
my stories, I've been pivoting all the fucking like right
after I end this podcast and literally grabbing my son
getting in the fucking car and you have to drive
to where he needs to go, literally right after I
get off.
Speaker 2 (00:18):
This my day after this, you know this in I'm
going until four thirty tonight, you know.
Speaker 1 (00:23):
So, Yeah, And I had to make sure I got
my workout early in this morning, and so I plan
my week accordingly, and I've been having to pivot. So
when I have to pivot, I look at my day,
where can I fit this in? Because it's a non
negotiable for me, right, Never miss twice, that's my rule,
James Clear, miss one day of the workout, don't miss
the next day.
Speaker 3 (00:42):
Yeah, never miss twice.
Speaker 1 (00:43):
So you really have to do a time audit on yourself.
If this is a priority, you make it a priority.
You get your workouts in in the days that you
schedule them, and if you can't, you figure out when
you can Lovecome to cut the craft with Beth and
that the world's number one no bullshit health and fitness podcast.
Speaker 2 (01:03):
Are you ready to cut the crap with your diet
and exercise, get strongest fuck and build a healthy relationship
with food.
Speaker 4 (01:08):
Then you've come to the right place.
Speaker 1 (01:10):
Let's go. If you'd like to support us in the podcast,
join our Patreon, where you get exclusive content which consists
of monthly workouts you can do at home or at
the gym, monthly challenges that are either strength, habit or
mindset based, and access to over one hundred plus low calorie,
high protein, family friendly meals. These are all designed by
a professional chef who is certified in nutrition. These recipes
(01:33):
are already in my Fitness Pal for easy fucking tracking.
New recipes are also added each week.
Speaker 2 (01:39):
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.
Speaker 4 (01:46):
So what the fuck are you waiting for? I'll see
you in the patreon. All right, we are back Nerdle.
We're taking a deep breath.
Speaker 2 (01:55):
We're getting started here, burning around a little crazy this morning.
Speaker 4 (01:58):
Huh, pivot bitches, it bitches. That's it is just just
the way the cookie crumbles, you know. Sometimes, you know.
Speaker 1 (02:05):
Life throws you a bunch of shit at once. It's
testing you, right, and.
Speaker 2 (02:10):
I like, I mean, you had a plan, you had
a plan to pivot, and then you had to make
a plan to pivot to your pivots. And that's just
the reality sometimes, you know. Yeah, so listen, y'all, it's real.
This is real life shit. You know, you can have
the perfectly laid plans. We made this perfectly laid plan
for us to get this podcast in first thing this morning.
We wanted to make sure we had our walks in
(02:30):
and got you know, took care of ourselves this morning,
and we did, but you know, it didn't goes according
to plan, right, So yeah, running around maybe a little
bit with your your your ass on fire a little bit,
trying to figure it out as your perfectly laid plans
deteriorated in front of you, and then your pivots also
were working out too well.
Speaker 4 (02:48):
But hey, you.
Speaker 1 (02:50):
Know what's funny is when you have a pivot plan
and then your pivot plan, fucking both of them bear
on you, right, and you're like, you know, right.
Speaker 3 (03:01):
Like I should just throw up my hands be like
fuck it.
Speaker 4 (03:04):
Well, that's the reality is so many fucking people.
Speaker 3 (03:06):
Do that, they do, they do.
Speaker 2 (03:08):
Oh my plans are falling apart. I'm just gonna just
fuck it. Today's Today's a lost cause I can't do anything,
you know. Yeah, that's the bullshit that gets people stuck exactly.
Speaker 4 (03:18):
Yes, so we're not about that.
Speaker 2 (03:20):
Live here, so good time, Thanks Nerdle. I'm happy and
excited to be chatting with you here today day. Yeah,
for sure. I mean we're recording on a Thursday. We
normally record on a Wednesday. We had a nice little
chat you and I yesterday, yep, and here we are today,
So should we just get into it today because.
Speaker 3 (03:38):
We yeah, we're we got some questions answer.
Speaker 1 (03:40):
We're doing a Q and A and anonymous QNA and
then we asked we have a cut the Crap facebook page,
and we asked our cut the Crap peeps some questions too.
We're so we're gonna bounce back and forth between the
Cut the Crap page and our anonymous Q and A
and I haven't even opened these anonymous QNA so it's
gonna be like a fucking we're.
Speaker 4 (03:58):
Going in blind you ever, you're reciting a little present.
Speaker 2 (04:01):
You're seeing that clip of Bill O'Reilly from like back
in the nineties or two thousands. Nothing was going according
to plan, Like his script wasn't working that he was
trying to record a segment of no and he's like, fuck.
Speaker 4 (04:10):
It, we'll do it live.
Speaker 3 (04:13):
Oh god, that's awesome. Yeah, yeah, I love it.
Speaker 2 (04:17):
So yeah, I think this is We love doing these
Q and A podcasts, and I know our community loves
doing them too. And like you mentioned, some of these
questions are coming from our Facebook group for yeah, cut
the crap. We're we're coming up on like eight hundred
members in the Facebook group, which is really cool.
Speaker 1 (04:31):
I know, it's amazing. And you guys we're coming up
on our two hundredth episode.
Speaker 4 (04:35):
Yeah next week.
Speaker 3 (04:36):
How fucking crazy is that? Is this episode one ninety nine?
Speaker 4 (04:39):
This is gonna be one ninety nine.
Speaker 3 (04:41):
Yeah?
Speaker 4 (04:41):
Wow, I can't believe it. I mean, we didn't believe it.
When would he?
Speaker 2 (04:46):
When do we even start twenty twenty two? I think right,
m I guess if we did two hundred episodes, Yeah,
that makes sense. Actually, twenty twenty one is when we
fucking started.
Speaker 3 (04:55):
Wow.
Speaker 2 (04:56):
Wow, So we're gonna have planned something fun. We don't
know exactly what we're going to do no yet, but
we will. We'll start talking about yesterday. Yeah, we do
have an exciting guest coming up in a couple of weeks.
Speaker 4 (05:06):
Did we drop that real quick?
Speaker 3 (05:07):
Oh? Yeah, yeah, because.
Speaker 1 (05:08):
It's doctor Spencer Nadalski, who is an obesity specialist. We
have been, he's been on our bucket list. He's been
a bucket list guest. We're so excited to talk to
him because he is like, out of anybody that I know,
probably knows the most about GLP one medications.
Speaker 4 (05:27):
I would agree with what they should be used.
Speaker 1 (05:29):
For, who should be using them, side effects, all that
fun stuff like he's he knows all of that. And
so we're very excited to be talking about everything GLP
one in obesity on that episode.
Speaker 2 (05:41):
So we're going to come prepare to knock that one out.
We're gonna have some good questions for him. Yeah, he's
an awesome dude. That's gonna be like episode two oh one.
So we're just missing our two hundreds episode. It almost
worked out. We didn't plan it that way. So yeah,
looking forward to that. So shall we get to it?
We shall all right, you want to you want to
get the ball roll in here?
Speaker 3 (06:00):
Sure?
Speaker 1 (06:00):
Okay, follow up to weight gain after cut. I want
you to know I'm a huge supporter, and I didn't
mean the previous question disrespectfully. I greatly admire what you're doing. Okay,
so maybe this must be a two parter. So and
then I click down the bottom. This might be too personal,
but I was wondering how you will navigate life after
the bikini photoshoot. I'm guessing you won't stay in such
(06:22):
a strict deficit and you would expect to gain some weight.
Speaker 3 (06:25):
Yep.
Speaker 1 (06:26):
I don't think I would be able to handle that
mentally after being in such a successful, incredible cut.
Speaker 3 (06:31):
Okay, Okay, so I.
Speaker 4 (06:33):
Think you addressed this recently on your story.
Speaker 3 (06:34):
This is a good question.
Speaker 1 (06:36):
I think it's important for people to understand that what
I'm doing is literally like think of like a bodybuilder
prepping for a show.
Speaker 3 (06:45):
Okay, they do that for that one show.
Speaker 1 (06:49):
Then they immediately reverse back to normal weight to start
building and you know, repairing their you know, everything that's
been going on.
Speaker 3 (06:57):
Because they've been depleted. Right, that is not a place
you live.
Speaker 1 (07:01):
And I'm fully prepared and I know that I have
a coach that is health plan. This is my plan
with a coach that is also guiding me. So it's
not like I'm going to end this and start binge eating.
There's going to be an exit plan and there's four
or five of us doing it together with our coach.
So I do plan to gain weight back. This is
(07:23):
the reality of this steep deficit. I'm not going to
remain dick skin thin. It is not healthy, okay, especially
hormonally not healthy. We were talking about metabolically not healthy. Yeah, yeah,
So I expect it to be mentally challenging. I'm not
going to say it's probably going to be easy, because
(07:44):
you know, seeing abs and stuff that's going to be
really fucking cool.
Speaker 3 (07:47):
But it's also something that is just for the moment.
Speaker 2 (07:51):
But you know what else is going to be cool?
Seeing your energy improve and the way you feel.
Speaker 3 (07:55):
Yes, yes, because right now I feel like shit. Okay,
I like shit.
Speaker 1 (08:02):
For you, dude, I'm fucking doing so many steps like
I don't I want to be come back to normal
death where you know, I don't have to be eating
the same fucking thing for thirty sixty days in a row.
I don't have to be getting sixteen thousand steps a
day in a gallon of water and whatever. The you know,
it's very regimented and it's not for the fucking week.
Speaker 2 (08:24):
And I really want people to understand here, and we've
talked about this so much on our podcast. Is your
final weight, your goal weight after your weight loss phase,
most likely isn't going to be your maintenance weight.
Speaker 3 (08:34):
No.
Speaker 2 (08:35):
And there's reasons for that, most the main One of
the biggest reasons is because you're simply eating more food,
and more food means more water retention, more sodium, more
carb carbohydrates, You're pumping your muscles up with glycogen storages. Again,
you're depleted, right, And that's one of those expectations that
people need to come to accept because that is the reality.
(08:56):
And we try to fight against that and try to
maintain that goal weight for keeps everybody stuck in this
diet phase, this diet, this diet mindset, always got to
be in a calorie deficit, always doing something drastic to
keep that weight off, when in reality, you just need
to learn how to be a maintenance and accept the
fact that you might gain five to ten pounds after
you reach it.
Speaker 3 (09:17):
Out.
Speaker 1 (09:17):
Yeah, and also my maintenance will be different. But as
I increase with weight, my maintenance will increase. That's what
you have to understand as well. Yes, my maintenance will
be lower because I have a lower body weight. That's
just what happens. That's a normal process, Okay. But as
I increase weight, my maintenance level will increase as well.
Speaker 2 (09:36):
Right now, and to take this from a different angle too,
not related to weight loss, but for me personally and
like for like, let's talk about running. Right, Like runners
when preparing for like a half marathon or a marathon,
you can equate that to being in a.
Speaker 4 (09:52):
Calorie deficit phase.
Speaker 1 (09:53):
Right.
Speaker 2 (09:54):
If you're doing a marathon training block, it'd be sixteen
to twenty weeks or something like that.
Speaker 4 (09:57):
That's going to be really intense. You're gonna be ramping up.
Speaker 2 (09:59):
Your your activity levels, actually ramping up your running everything
like that. Your body's going to be taking a beating
over the course of that, just like with you, you know,
it'd be hormonal. It changes, metabolic changes the way you're
feeling your body's depleted. Same with running and training. Well,
the marathon is to payoff, right, That's that's when you
reach in this situation the marathon that you've been training
(10:22):
for for that block, that's like reaching your weight loss goal.
But you can't maintain that level of training forever. Some
people do and ken like crazing yeltra athletes and shit
like that, but most preple you need to take a
break after that. Yes, so I did after my last
half marathon block. I had to take a training block,
a period about a month of just resting, letting my
body heal feel better before I can start ramping up
(10:43):
activity again. You can't just constantly, constantly be going balls
to the wall. You know, you need you need to rest,
you need to recover, and you need to learn how
to maintain.
Speaker 1 (10:51):
And then, as for what you're speaking about, there is
a come down from that as well, Like you you're
so hyped up, you've been training, you ran this marathon,
half marathon, you did it, and then you're done.
Speaker 3 (11:03):
And then you're like, okay.
Speaker 4 (11:05):
Oh my got it. Yes it's the.
Speaker 3 (11:09):
Post race blues. You no longer have this thing that
you're chasing.
Speaker 4 (11:12):
And I talked about that I think a little bit
on here too.
Speaker 2 (11:15):
So I was, well, maybe it was on my social media,
but I was like feeling like wow, my goal.
Speaker 4 (11:19):
I accomplished it.
Speaker 2 (11:20):
Now I don't have a direction to go, right, I
don't have this goal that I'm working towards anymore. So
that's when I had to change and pivot my my
goal to like, okay, right now, I got to just
get my body feeling better and get.
Speaker 3 (11:29):
Yeah body right again.
Speaker 1 (11:31):
So you have to like be in that mindset of like,
this is a one time thing right in the moment,
and when it ends, it's okay. You take that rest
that you need and you get back to your normal self.
Speaker 2 (11:42):
And then see what we talk about being intentional with
your calorie deficit and being in a du phase. You
shouldn't like get the fuck in and get the fuck out,
stop fucking around, get dialed in, track your shit if
you need to log your food, increase your activity levels,
stop fucking around with this all or nothing thinking, because
you're just extending the diet phase and you're just extending.
Speaker 4 (12:01):
Your own misery.
Speaker 2 (12:03):
Yeah, that's one of the biggest things we see when
people are trying to lose weight, right, they're just constantly
trying to be in a calorie devisit, but they're not
all the things they need to, so they're just extending
the pain and misery m hm, suffering.
Speaker 4 (12:15):
Right, great, that's a good question to start with.
Speaker 1 (12:17):
Yes, that's a good question. Thanks for asking, and I
hope this answers a lot of you. I'm sure a
lot of you are thinking the same thing.
Speaker 4 (12:22):
So yeah, for sure, for sure.
Speaker 2 (12:25):
Okay, so this one is from our Facebook group for
Cut the Crap. By the way, our Facebook group for
Cut the Crap, you can become a member of that
if you're a member of our patreon, So join our patreon.
We've been getting some new members here this last this
last couple week, probably because we just talked about it
on the podcast last week.
Speaker 1 (12:41):
Especially, we've been I've been, I've been talking about string
training and you know, a lot of you guys don't
know where to start. You don't know what to do.
This is probably the easiest thing. Five bucks a month,
five bucks a month. We have map programs, things for
the gym and at home, so you have both options. Okay, bands,
dumbbell or gym equipment. Don't let that stop you. You
(13:03):
have somewhere to start. There is no coaching here. It
is self guided, but it is five dollars a month
with periodized programming based off progressive overload, so it's a
good place to start.
Speaker 2 (13:13):
It is and our members see amazing results from it.
She is like to Amy right, Amy is a prime example.
I means she's been crushing the last couple of years.
Speaker 1 (13:20):
We have people in there that have been there for
a couple of years doing our workouts, so completely worth it.
Speaker 3 (13:24):
We have our community and we do fun.
Speaker 2 (13:27):
Stuff, so for sure, okay, cool, So question time? Then
this one is, like I said from the Facebook group,
this one's from Natalie. I will just use first names here.
I am curious as to your opinion of the drink Celsius.
I discovered you guys one day accidentally stumbling across the
diet so at a TikTok, which I've loved.
Speaker 4 (13:43):
I loved it. That's amazing. I secretly agree.
Speaker 2 (13:46):
That it can't be that bad in moderation, but I
catch a lot of crap for drinking diet soda.
Speaker 4 (13:51):
Of course you do. I've been following you ever since. Here.
Recently in the last year, I've been drinking Celsius.
Speaker 2 (13:56):
I enjoy energy. Energy drinks have a bad rep. Is
supposed to be a healthy one when I do research
on it. Most negative thing I see over and over
is the caffeine content. Would you say, get rid of it?
I would love to hear your opinion, and I value
your advice. Yeah, Celsius for some reason gets more hate
than other energy drinks.
Speaker 3 (14:13):
I think it's so interesting.
Speaker 4 (14:14):
Yeah to me, she nailed it right on the head though. Moderation.
Speaker 2 (14:18):
Yeah, yeah, And the main main concern there is the caffeine, right,
So you want to you want to moderate your caffeine.
Take caffeine and take especially energy drinks are totally fine
in moderation. Not saying have them all day every day,
you know, I want to even recommend maybe having one
a day. I don't know what moderation looks like for everybody.
One a day would would be absolutely fine. I mean
you can have multiple a day, to be completely honest,
(14:40):
and it would be fine. Okay, as nordles holding up
her ghost energy drink that she's yeah, emotional drink beverages.
Speaker 1 (14:47):
Yeah, well, you know that's a good that's a really
good question because I even question my own caffeine intake
with this ghost energy.
Speaker 3 (14:54):
That I've reached.
Speaker 4 (14:55):
Caffeine's in the ghost.
Speaker 3 (14:57):
This is about two hundred milligrams.
Speaker 1 (14:59):
Okay, yeah, wait, wait, wait, let me see, Yeah, two
hundred milligrams of natural caffeine, it says yes.
Speaker 2 (15:05):
And Celsius also contains two hundred milligrams of caffeine. Per
twelve ounce can, which is the equivalent of a eight
ounces of coffee has eighty to one hundred milligrams, So
that's like two cups of coffee a monster out of
one hundred and sixty milligrams. So moderate your caffeine and
be mindful when you're drinking it too. I think this
is one thing that people get wrong, and I know this.
(15:26):
I see this in clients a lot, especially when they're
trying they're struggling to sleep and get a good night sleep. Yeah,
having these energy drinks later in the day.
Speaker 3 (15:33):
I have a mind super well.
Speaker 4 (15:34):
I need to cut off your.
Speaker 2 (15:35):
Time that you're having caffeine, Like caffeine has what a
five or six hour halfwife, So you drink a coffee
or a Celsius for a pre workout at five pm
and you're trying to get to bed at nine pm,
that caffeine is still going to be runn through.
Speaker 3 (15:47):
Your Oh you're fucked, You're fuck then.
Speaker 1 (15:50):
I honestly, since starting to drink ghosts, I do have
one a day right now. It has been helping me
with my energy levels during this cut. Has been a
saint to me, to be honest, it's a lifeline for
me right now. I don't know if I'll continue after
but I like having one too.
Speaker 3 (16:05):
I have to one a day.
Speaker 1 (16:06):
I sometimes I don't even finish it, and I have
it in the morning and the energy kind of.
Speaker 3 (16:10):
Lasts all throughout the day. For me, it hasn't affected
my sleep.
Speaker 1 (16:13):
My heart rate during my sleep is still low, so
my body seems to be okay with this. I think
you need to just pay attention to how you feel,
how your sleep is, things like that.
Speaker 4 (16:23):
Yeah, exactly, exactly.
Speaker 2 (16:25):
So if you're drinking celsius and you're also drinking coffee
and things like excuse me, it's just a little burp
from my cold brew here, my emotional support BEVs here today.
The main concern is the caffeine content. So moderate your
caffeine content. As I'm saying that, I've actually been very,
very intentional with reducing my caffeine content. Most days I
don't even have coffee anymore. I've got this cold brew
(16:47):
right now to shoot the shit here with mele to
record the podcast because I enjoy it. So just moderate
your caffeine intake one a day would be fine for you,
you know, Yeah.
Speaker 4 (16:57):
For sure, it's what you're feeling.
Speaker 1 (17:00):
Doctor Joey Undel has also done something about energy drinks
because there's been some things about energ drink Skall's cancer
and he.
Speaker 4 (17:08):
Was actually hot cancer research by all.
Speaker 1 (17:10):
Yeah, and he went on Fox News and actually I
don't think they expected him. Yeah, they asked him about
the energy drinks and cancer and he's like, he told
him it does not cause cancer, and individuals they were like, no,
they didn't. He sent me the clip it like, oh
my god. Yeah, he's like, I don't think I'll ever
fucking be on this show again.
Speaker 4 (17:32):
Yeah, because they only want to echo chamber.
Speaker 1 (17:34):
They only want to Yeah, he's like, it doesn't it
doesn't cause cancer.
Speaker 3 (17:39):
They didn't really like that.
Speaker 1 (17:40):
They said something something about like if you already have
like lymphoma, or I'll send you the.
Speaker 2 (17:46):
Yeah, please do send it to me and then we
can even put it in the.
Speaker 4 (17:49):
Notes of the show.
Speaker 3 (17:50):
Oh yeah, that's true.
Speaker 2 (17:52):
Yeah, let's do that. Okay, that was a great question
on in the next one one you got one.
Speaker 3 (17:55):
Ready, Yeah, let's see.
Speaker 1 (17:58):
Okay, I love how you work together and listen to
your podcast every week.
Speaker 3 (18:02):
Thank you.
Speaker 1 (18:03):
I wish I knew who this is. What do you
each like best about each other?
Speaker 4 (18:07):
Oh my god, I love this questions.
Speaker 1 (18:11):
Okay, you know what Matt's like. Probably Matt's become one
of my closest friends. He's like a family, He's like
a brother. I like Matt because he's honest, he has integrity.
We just kind of mesh well together. It's almost like
we're like soul brother and sister. Because when Matt's thinking something,
I'm about ready to text it, and when he texted him, like,
(18:32):
oh my god, I was just about I might literally
in your your chat ready to send the same fucking thing.
Speaker 3 (18:37):
So we just had this connection in that way.
Speaker 4 (18:40):
Yeah, I don't know, damn you.
Speaker 2 (18:43):
You have become my best friend and big sister to me,
somebody I look up to and just your unconditional like this,
like I don't know how to say this unconditional love
and support, you know, like you're you're just such a
good person for support. You know, you've really been there
for me in some of my toughest times, and you
give good advice and you're just real you'll tell me,
(19:06):
you'll check me if I need checked, You'll console me
if I need consoled, And you're just caring, and you
wear your heart on your sleeve. You you you're an
mpath and you can recognize when I'm struggling even before
maybe I'm even recognizing that I'm struggling. And and like
you said, it's we're always on the same page too.
We're usually thinking the same thing, and we just we
(19:27):
have a blast whom we're together. It's like it's like
we've been lifelong best friends. Like yeah, it's like we've
been best friends in our entire lives. When we get together,
I'm truly truly grateful for your friendship. And you're yeah
to be part of the family honestly too. And that's
really for me too, is family is so important to me.
And the fact that you've been well, I've been welcomed
(19:48):
into your family, you know, Johnny is like like a
nephew to me, you know. And the fact that you
guys gave me the nicknames that you give your family
members and everything you know too, It's just it's just
been We also.
Speaker 1 (19:59):
Can communicate really well, which is I think key to
having a good friendship or any kind of a relationship
with anybody.
Speaker 4 (20:05):
Yeah for sure, I agree, I agree.
Speaker 3 (20:10):
I like, I like that question. Yeah. Thanks.
Speaker 2 (20:13):
This one comes from our Facebook group as well, from Tracy.
She said, how to tell yourself that this isn't negotiable?
You have to work out and stick with it. Okay,
So if you're telling yourself it's it's non negotiable, do
you fucking mean that or are you just bullshitting yourself?
First and foremost, it's got to be something that really
(20:35):
means something to you, honestly, like it needs to. It
needs to align with your with your goals, and with
the person that you who you want to be, not
necessarily the person that you are right now. You're probably
trying to change a lot of bad habits and behaviors
that no longer serve you. So that's the reality of it,
is like, hey, this is a non negotiable because not
doing this thing got me to where I am right now,
(20:57):
and I'm done with feeling like this. I'm done with
being this person. I'm done with I'm done being somebody
that doesn't show up for themselves. I'm done with being
I'm done being the person that isn't honest about my
food and take about how my relationship with food. It's
about about becoming the person that you want to be.
It truly, truly needs to be a non negotiable. We
can't bullshit ourselves about what non negotiables are. Non Negotiables
(21:20):
aren't something like oh, it's I'm gonna do them fifty
percent of the time.
Speaker 4 (21:23):
It's like, no, I'm going to fucking do this all
the time.
Speaker 1 (21:26):
Yeah, when you choose a non negotiable, it's usually something
that you know you can stick to and that you
should stick to.
Speaker 2 (21:32):
Yes, let's name non negotiable for ourselves really quickly. For me,
it's a walk, daily fucking walk. If I haven't gotten
anything else in that day, if I haven't gotten my
strength training, my run in, it's at least a walk
that is my non negotiable, and that's served me well
over the last I would say, fifteen years now, since
I started my weight lost journey back in twenty ten,
(21:52):
when my son was born. It's that daily walk because
it keeps me, it keeps the momentum going, it keeps
me and aged, and it's the least I can do.
It's the least I can do.
Speaker 3 (22:04):
MM hmm.
Speaker 4 (22:05):
Yeah, we're by yourself.
Speaker 1 (22:07):
I would say mine are are walks and my workouts
those are things that are non negotiable for me. Yeah,
I may have to switch the days around, but they
always get done.
Speaker 4 (22:16):
Mm hmm. Yeah. Okay, here we go short, sweet to
the point. Mm hmm.
Speaker 3 (22:23):
Okay.
Speaker 1 (22:24):
I know lots of coaches hire coaches to assist with
their personal goals, and I'm just curious of the thought
behind it. Okay, okay, good question. So I think you
know all coaches need coaches. This is this is also
how we learn as well, and you know there's coaches
for every type of thing. So what I'm doing currently
(22:44):
is like a bikini bodybuilding prep. I don't and never
have worked with anyone. This is not my wheelhouse. I
work with general population, fat loss mindset things like that,
not bodybuilding people.
Speaker 3 (23:01):
That's a whole other fucking ball game.
Speaker 1 (23:04):
So of course I'm going to hire a coach, and
that just so happens to be the coach on my
team who knows her shit, and so from doing this
with her, I'm also learning. But also she's keeping me accountable,
because why do I want to hold myself accountable every
single fucking day? I mean I do, but do you
know what I'm saying. Also having someone check in with
me and sending my.
Speaker 4 (23:25):
Stats somebody to the objective to Yeah.
Speaker 1 (23:28):
You know see like shine the flashlight on things I
may not see, just like with you guys. Yes, I'm
a human too, Like I don't want to write my
own workouts.
Speaker 3 (23:38):
I don't because I.
Speaker 1 (23:41):
Want someone else to write them for me, reduce the
friction for myself. I show up, I do them, Someone
checks my form, you know, tells me you should be
going up, go down whatever. I think it's important. I
think everyone should hire a coach at least once in
their life. Yes, to learn some things if you're eight
and with and learning. Yeah, because all coaches have different
(24:04):
ways that they do things and you can always take
something away from that.
Speaker 4 (24:08):
Yes, you know that's a help.
Speaker 3 (24:10):
Yeah.
Speaker 1 (24:10):
I've hired many a coaches since becoming a coach for
different reasons.
Speaker 3 (24:15):
Sure now I know, Like like for instance, Jordan Sayet
hired Alec.
Speaker 1 (24:19):
I think he hired you know, some people to help
him with his mobility or you know, running. And you
know there's all different coaches for different things. You hire
them so you can learn yourself.
Speaker 4 (24:30):
Because I've been a running coach last year.
Speaker 3 (24:32):
Yeah you did.
Speaker 2 (24:33):
Yeah, yeah, I mean she didn't coach me personally, but
I followed her running programming and I learned done from that, you.
Speaker 1 (24:38):
Know exactly, because when you know there's coaches that specialize
in certain things. Yes, so you know it's like, why
would I want to go to the dentist for a
bodybuilding show? You know you did think of it like that,
do you know? You know what I'm saying, like, you
have to go to someone that knows what they're doing.
Speaker 2 (24:55):
And I think of the most successful people in the world,
they all have mentors, mentor you have somebody to guide them. Yeah,
it's it's a it's a non negotiable, it really is.
I mean non negotiables, right, but it really is. If
you if you want to become the best version of
yourself and you have that growth mindset, it's it's it's
about you don't know everything. Like if you can be
(25:17):
honest with yourself and say I know I don't know everything, Okay, good,
then that's when because nobody knows everything. No, the coach
fills in the fills in the void, fills in the gaps,
like you said, shines the light on things that you
weren't aware of. They have different ways of doing things,
different systems, different processes. There's one way to lose fat, right,
calorie definite, but there's many ways to get there, you know. Yeah,
(25:39):
there's a good way of kind of looking at it.
It's about continuing to be a better person and growing.
We're here to help you all instill a growth mindset,
not a fixed mindset. Fixed mindset is like this is
the way it is. I can't learn anything else. I
can do it all on my own. That's a very
negative way of looking at things.
Speaker 1 (25:56):
Yeah, Oh, there's there there's people that know more than me,
and I'm going to learn from those people that no
more than me. That's how it become a better coach,
as well as hiring other people for things that I
know nothing about, and then I learn about them and
that makes me a smarter person for sure.
Speaker 4 (26:11):
Agreed.
Speaker 1 (26:12):
I will always be hiring a coach. I will always
have a coach to guide me.
Speaker 4 (26:16):
Agreed. Agreed.
Speaker 2 (26:19):
Awesome, good question My turn. This one is from Danielle
in the Facebook group. How about the best way to
navigate your workout routine when you're overstressed and short on time?
Speaker 4 (26:29):
But have goals to achieve.
Speaker 2 (26:31):
Well, you were kind of just talking about this before
we started the show, about pivoting, doing what you're able
to do. I think in many situations it's about doing
something rather than nothing. Right, something is always going to
be better than nothing. So you can scale your workout
back if you need to. If your workout normally takes
you sixty minutes but you only have thirty, scale your
(26:53):
workout back in a way that makes sense for you.
Maybe you just do half the sets that day, or
maybe you take a more proact and proactive but a
more intense approach where you're like, Okay, I'm just gonna
go and I'm gonna do supersets today. I'm gonna I'm
just gonna do big, gigantic sets and eliminate the rest.
Speaker 4 (27:08):
Essentially.
Speaker 2 (27:09):
Then there's also maybe maybe a workout, traditional workout strength
training isn't the best thing for you that day. Maybe
it's just going on a walk instead, pivoting and going
for a walk, finding something that still gets you closer
to your goal. Like we just said, there's many ways
to get to get to your goal. Obviously, if you
want to get stronger, build muscle, you need to be
hitting the gym consistently and strength training. But there's seven
(27:30):
days a week, right, You're probably in the gym three
or four days a week tops. For most people, that's
really all they need. That gives you give me flexibility
even too, right yeaheah, No, I mean call myself out here.
I'm strength training two days to a week right now.
You know, I'm not calling myself out, but that's what
I'm doing right now, and then that works for me
in my current my current schedule, my current life, and
(27:50):
my current stressors.
Speaker 4 (27:51):
Mm hmm.
Speaker 3 (27:52):
Yeah.
Speaker 1 (27:53):
I think that you have to also do a time
audit on yourself because I can say I'm really busy,
because I am really fucking busy. If you just listen
to the big of this podcast or if you watch
my stories, I've been pivoting all the fucking like right
after I end this podcast and literally grabbing my son
getting in the fucking car and you have to drive
to where he needs to go, literally right after I
get off.
Speaker 2 (28:12):
This my day after this, you knows this in imping
until four thirty tonight, you know.
Speaker 1 (28:17):
So yeah, and I had to make sure I got
my workout early in this morning, and so I plan
my week accordingly, and I've been having to pivot. So
when I have to pivot, I look at my day
where can I fit this in? Because it's a non
negotiable for me. Right, Never miss twice, that's my rule,
James clear, miss one day of the workout, don't miss
the next day. Yeah, never miss twice. So you really
(28:38):
have to do a time audit on yourself. If this
is a priority, you make it a priority. You get
your workouts in in the days that you schedule them,
and if you can't, you figure out when you can.
Speaker 2 (28:48):
Yeah, yeah, I agree, And I like the time audit
look at looking at your schedule overall weekly on a
weekly basis, sitting down Sunday night, right and planning out
your workouts for the week, looking for potential roadblocks. That's
one thing I highly reckmend is plan that. It's a
proactive approach. Look at your week ahead, planet ahead. What
is going to get in my way that? Like you
got through this morning, Beth, you had you had plans
(29:08):
to pivot right because you knew that you were going
to have some roadblocks. So how can I navigate these
roadblocks and still get my workout in? Get something in
maybe some days that means I'm going to go to
the gym or I'm just going to work out at
home instead of going to the gym too. So it's
important to have that flexibility, which is why we love
our Patreon workouts because we have those home engine workout versions.
It's it's going to get your main workout in, You're
(29:29):
just gonna get squats in and that's fucking okay.
Speaker 3 (29:31):
Yeah.
Speaker 1 (29:32):
And then if you actually I think a lot of
people they don't have their workouts programmed, so you don't
really even know how long they take because they're always different.
You're fucking around and finding out every single day. You
don't have a plan. So I have a plan. I
know how long my workouts are going to be every
single time. So if you know that, you can a plan. Accordingly,
(29:54):
if you have a coach, you can have them write
to you workouts for your schedule. I only have thirty
minutes a day twice a week. Great, let's get what
we can in those thirty minutes and make sure you
fucking crush what we have programmed in those thirty minutes.
So I think that's where also having a coach comes
into play.
Speaker 4 (30:12):
Mm HM for sure, and.
Speaker 2 (30:13):
Like you said, or like the question said, or when
you're over stressed, the important thing is that eliminate the friction.
Speaker 4 (30:19):
That's what we need to be looking at. Eliminate that friction.
Speaker 2 (30:21):
And how you do that by planning these things out,
by by having a backup plan, by pivoting, we're reducing
the stress. Because if you're stressing about your workouts, it's
only gonna you know, it's not going to It's counterintuitive
in a way. Yeah, So plant, be mindful, be intentional,
have a backup plan, and go from there.
Speaker 3 (30:39):
Yeah.
Speaker 1 (30:39):
And I would also say that actually fitting in those
workouts will help with your stress for sure. And so
of stressing about fitting them in because you're stressed, make
sure you fit them in so.
Speaker 3 (30:49):
It'll help you with your stress.
Speaker 4 (30:50):
Yeah, agreed.
Speaker 3 (30:52):
Movement is medicine. Okay, damn right.
Speaker 1 (30:55):
If I didn't get my work out in this morning,
I would be an angry bitch. Right now, I'm like,
you know what, I got the men? Cool, I fucking
do this day?
Speaker 4 (31:01):
Yeah? And I got my matic in this morning. Yeah,
so yep, cool, your turn.
Speaker 1 (31:08):
Let's see how far ahead do you plan out your meals? Well,
I eat the same thing every day currently and usually
mostly but especially now, I pre log my meals the
day before, and most everything that I need is already
in the fridge ready to go. I just have to
heat it up. So Sunday is like, you know, I
(31:29):
literally know I'm gonna eat oat meal every day, I'm
gonna have yogurt, so I have my yogurt ready easy.
Speaker 2 (31:35):
So it's important to have those foundational foods.
Speaker 3 (31:37):
You just have the shit ready in your fridge.
Speaker 1 (31:39):
You don't have to have multifaceted andsane fancy meals all
the time. Boring works, it's easy. You don't, like I said,
like make it easy for yourself. Yeah, you don't have
to fucking have fancy ass meals every day.
Speaker 4 (31:53):
Yeah.
Speaker 2 (31:54):
Yeah, the I think a couple of weeks ago you
mentioned the less amount of ingredients easier, It's going to be, right,
And I like, that's that's what the foundational foods are
all about. Like my, uh my breakfast lately that I've
been obsessing with has been been doing four eggs. I've
been doing a cinnamon raisin bagel and then I've been
doing some grapes with it as a side for my
(32:16):
for my breakfast, and the bagel is Thomas bagel. It's
got like seven grams of protein, like four grams of fibers,
so it's decent choice. Yeah, of the four eggs, so
I'm getting over twenty like twenty five grams of protein.
I'm getting a decent amount of fiber with the grapes
in the in the bagel. I mean that's been that's
been a foundational food for me this this past week
for me much. I've been doing my chicken palm. So
(32:36):
I prepped up some chicken palm.
Speaker 3 (32:38):
Oh I saw that pick. Oh my god, it's so good.
Speaker 4 (32:40):
It's so good. So yeah, it's about having foundational foods. Yeah, yeah, cool,
all right, my turn then.
Speaker 3 (32:49):
Huh mm hmm.
Speaker 2 (32:50):
This one's from Lori in the Facebook group. How do
you tell the hunger from an intentional calorie deficit from
the hunger from chronic under eating. I've been working on
my relationship with food, and I'm starting to consider a
small deficit and I'm not sure I can tell a
difference between that and straight up ignoring my body. Okay,
this is a really great question, and this kind of
falls in line align with like my way of thinking
(33:12):
of like mindful eating and things like that. What I
would recommend here, LORI is a food and mood journal
and checking in with your hunger before you eat, so
logging of food and mood journal. So that's something like, Okay,
it's it's eight am in the morning, here's what I'm doing,
here's my emotional state, here's my mental state, and I'm
(33:33):
on a I'm on a seven out on the hunger scale,
one of those types of things. And I know she
she mentioned intentional calorie deficit versus just chronic under under
dieting in a way, I mean or chronically dieting in
a way. They're they're kind of the same too, right,
because the end result is still if you've been chronically dieting,
you've still been in a calorie deficit. I don't know,
this is like, this is an interesting question. It's just
(33:56):
you have to apply more mindfulness to it. If if
you know you've been chronically dieting. So that's when you
need to just take a step back and give yourself
a period where you're just living in maintenance and maybe
you're logging your food just to log so you can
get awareness to how many calories you are eating and
making sure that you're not chronically dieting and chronically under eating.
This is another good use case for white. Tracking could
(34:18):
be beneficial. It's not just for fat loss. It can
be also to make sure that you're eating enough food. Yeah,
you're not chronically under eating. If you're chronically dieting, you
know that's going to show up in a lot of ways.
You're going to be chronically fatigued. You're going to be
more stressed, you're not going to be sleeping well, you're
going to be crankier. There's all kinds of things where
that could be going wrong with chronically dieting.
Speaker 4 (34:39):
Yeah, I know, what does that make sense?
Speaker 3 (34:41):
It does?
Speaker 4 (34:42):
Yeah, do you have anything to add to that?
Speaker 3 (34:45):
I think what you said is great.
Speaker 1 (34:47):
I think tracking for maintenance and getting out of that
chronic dieting mindset is really it's not going to get.
Speaker 4 (34:54):
You far, right.
Speaker 2 (34:56):
So the important here is in that question she said,
straight up I can't intel a difference between a small
deficit and straight up ignoring my body. That's where that's
where the intention is important. Right, So that's where tracking
can be very beneficial. And with a small deficit. I'm
glad you said small deficit because that means you're going
to give yourself as much food as possible, and that's
(35:17):
really what we want you to do, right when you're
going into a foul loos phase, give yourself as much
as food as possible while still making while still making results.
So the a period of tracking can really benefit you. There, Yeah, awesome.
Speaker 1 (35:30):
All right, restarting with a fresh take. Now understanding chloric deficit.
I'm getting in the protein, fiber and reduced spot hit
ten KSE steps most days and add in things like rebounding,
core work and free weights. How long until I start
seeing results thinking I'm also I'm doing something wrong? Also,
thank you. Okay, it takes what it takes. We don't
(35:52):
put we don't put a timeline on it. Right, you're
getting a lot of movement in which is great.
Speaker 3 (35:57):
Okay.
Speaker 1 (35:57):
So for me, when you say you're understanding work deficit,
are you tracking calories? Are you making sure that you
are in that deficit? Because nutrition is the driver of
fat loss. So remember that you're doing all those things,
but also you pay a lot of more attention in
that kitchen and what you're doing in there. Okay, it
could take up to a year or more. Don't don't
(36:19):
give yourself two months, three months, think of like a
good year or two. I don't know where you're at
in your fitness journey, but massive results they take a
long time.
Speaker 4 (36:29):
And thisnot three months three years, right.
Speaker 1 (36:32):
You know, don't look at it like do this because
it's good for you. It's it's about your health. You
can't control the outcome, but you can control your actions.
So without action you have nothing. So keep taking action
because when you keep taking action, you will, for without
a shadow of a doubt, see results.
Speaker 4 (36:50):
It's like, also, how are we measuring progress too?
Speaker 3 (36:52):
Right?
Speaker 4 (36:52):
What metrics are we using to measure progress?
Speaker 3 (36:54):
Yeah?
Speaker 4 (36:55):
So that's another that's all another can of worms there.
Speaker 1 (36:57):
I would like to argue about, like how long until
I start seeing results? Like you said, Matt, Like you're
probably seeing results now from getting those ten thousand steps today,
for getting more movement in, Like how do you feel?
Speaker 3 (37:08):
How's your sleep?
Speaker 2 (37:09):
Your energy levels are going to improve first now? Yeah, yeah,
the body change happens much later down the road.
Speaker 1 (37:17):
Take photos, take measurements. All those people don't want to
take photos. If you don't take photos, what do you
have to compare Because the scale is not the best metric. Okay,
your body could be changing, and the scale may not
reflect that.
Speaker 4 (37:29):
Like you know it always says clients, right.
Speaker 3 (37:32):
All the time.
Speaker 1 (37:32):
You could be having body recomposition, Your body may be changing,
your clothes might be fitting looser, but you're.
Speaker 3 (37:38):
Like the scales not moving. Nothing's happening, but there is.
Speaker 2 (37:41):
Yeah, my client, and she just posted a really cool
progress picture the other day. I say this, she's only
quote unquote only lost about five pounds or so in
the left, but she's lost a lot of body fat
and build a lot of muscle, and she's getting stronger, faster,
and more increasing your endurance, right, and your body measurements
are changing. Her progress pictures are changing. The scale doesn't
necessarily show up in a way that most people would
(38:04):
expect it to. Yeah, but things are fucking happening.
Speaker 3 (38:08):
Yep, for sure. Absolutely.
Speaker 4 (38:10):
Do we have a time for another one here?
Speaker 3 (38:12):
Yeah, let's do one more and then I'm gonna have
to pop off and cool.
Speaker 2 (38:16):
Really the next I wanted to mention something about Cure
Nutrition here really, yes, because they have a really cool,
really awesome sale coming up. And you mentioned something to
me yesterday about how Serenity gummies have really been helping
you get to sleep.
Speaker 3 (38:27):
Oh, yeah, especially now.
Speaker 2 (38:28):
Like because we were texting the other night of like
eight thirty or something like that, and you're like, sorry, nerdle,
I passed out.
Speaker 1 (38:34):
I had to remember, Like Matt kept texting me, and
I woke up and the next day and I was like,
oh sorry.
Speaker 4 (38:38):
Miss took my gummy and I passed out.
Speaker 1 (38:40):
I took my CBD gummy and I was like off
to me me time. Yeah, I just I they they're
very helpful with relaxation. They don't make you feel anything different.
I shouldn't say, just more calm. Yeah, it's it sets
your body in this calm state for me to fall asleep,
because my thoughts can run a mock like a lot
(39:01):
of people, right for sure.
Speaker 4 (39:02):
For sure.
Speaker 2 (39:03):
So the deal that Cured has and this doesn't start
until June seventeenth. Okay, so if you're hearing this episode
when it first comes out on June thirteenth, wait a
few days, so Tuesday June seventeenth through Tuesday June twenty fourth.
Their deal is you can save up to thirty percent
and receive a free ten pack of Serenity Gummies, which
(39:23):
is fifteen dollar value at checkout with our code which
is CTC so you can save up to thirty percent
with our code, Plus you get a free ten count
of Serenity Gummies. So maybe you want to get some
Sereniy Gummies, or you want to get you know, nightcaps
to help you get to sleep better, or maybe you
like the flow Gummies, which I really fucking love is
the flow Gummies. My clients have been loving flow Gummies
(39:45):
for performance. My client call on pr Gummies, pr Gummies.
Speaker 4 (39:48):
I love that.
Speaker 2 (39:49):
Yeah, my client, you know, sheaved off three minutes of
her five K block and she's like, I mean, we
can't just attribute that, Tommy, but she's loving the focus
that it gives her for her workouts. So yeah, check
it out Pure nutrition dot com slash ctc that sales
running June seventeenth through June twenty fourth.
Speaker 3 (40:05):
Yeah.
Speaker 4 (40:06):
Okay, so one more question here.
Speaker 2 (40:08):
Let's see there was one about ibs, but that one's
going to take some time to get into, so if
we do a part two, we'll cover it on that one.
This one's from Rebecca. She said, I have a super
inconsistent schedule due to work travel. I may be at
a hotel three days one week, then home the next
two days the next et cetera.
Speaker 4 (40:23):
I get it.
Speaker 2 (40:25):
I've done coaching with Beth before, so I know the
basics of both workout and my nutrition. But I'm struggling
to stay consistent as I cannot get back into a
consistent workout rhythm. What's the best way to get that
habit back with the craziness of my schedule.
Speaker 5 (40:38):
Pivoting and schedule that was workouts. Workouts have workouts that
you can do no matter where you're at. So let's
really it's scheduling your workouts and having that ability to
pivot and scale your workouts as needed.
Speaker 2 (40:52):
Right, So understanding you know how to scale your workouts
back in terms of intensity, in terms of volume, going
from a gym workouts to a homeworkout, You've got to
do something to keep the keep the ball rolling for you, essentially,
whether that's a walk. That's why I really love a
daily walk, is to keep because it keeps you, It
keeps that normalcy going for you even when things are tough,
even when you're traveling. So have those non negotiables for
(41:15):
that daily quality movement and find a way to move
your ass daily. That makes staying on track with your
workout plan and workout routine a little bit.
Speaker 4 (41:23):
Easier, a lot easier. So that's that's really it.
Speaker 2 (41:26):
It's finding a routine and a plan that works for
you that you can scale back, that you can do anywhere.
Maybe you take resistance bands with you while you're traveling,
so you can get a quick fifteen minute workout, super
set circuit workout while you're in the hotel, your room, hotel, gym,
whatever it might be. There's always a way to get
it done. Travel with resistance bands if you're always.
Speaker 4 (41:44):
Living on the road.
Speaker 3 (41:45):
Absolutely for sure.
Speaker 4 (41:47):
All right, well, we got to wrap it up here,
got to wrap it up. We'll definitely do a part
two on this. This was a lot of fun.
Speaker 3 (41:52):
Yeah, this is a lot of fun.
Speaker 2 (41:54):
Real quick. We have our meat and greet coming up.
What are we doing that July? The data get is
July twelfth, RSVP to that in the notes so well,
lleho Yeah.
Speaker 1 (42:04):
California, San Diego, eight am, Saturday, Tory Pines. Well, the
information is in the AOD group.
Speaker 4 (42:12):
Of people already, RSVP.
Speaker 2 (42:13):
So we'll see you there and keep the questions coming
and we'll get to them.
Speaker 3 (42:16):
Yep, see yall. Bye, guys.
Speaker 1 (42:19):
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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