April 26, 2024 • 15 mins
I wanted to share some things that I wish I had known about weight loss 20-30 years ago! It would have had a massive impact on my health and fitness journey.
- You can't lose weight by simply joining a gym
- The Importance of Strength Training
- Importance of sleep
- Understanding the part nutrition and food macros plays in weight loss
- Adherence and Consistency, the glue that holds everything together
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hey, folks, welcome to the podcast. My name is Dave
from Dave Shill's Fitness. We've managed to make it to
episode twenty. We'll have a little short break for Easter,
but we're back on it now, hopefully with our weekly
episode schedule back up and running. So today, what I
really wanted to talk to you about was five things
(00:21):
that I wish i'd have known I'm going to say
twenty years ago, but even longer than that in terms
of my health and fitness journey. And if I'd have
known these things, then I could have fast tracked my
health and fitness X amounts. I could have been fitter
a lot earlier had I known these things. But some
of the things are quite simple, but I just didn't
(00:43):
know them or didn't understand them well enough to implement them. Okay,
so I'm going to go. I'm going to start at
number one, and the very first thing is probably the
thing that's held me back for the longest, and that
is that you can't lose weight just by joining a gym. Now,
this sounds quite simple, so I might need to put
(01:04):
a bit of context onto this. So over the years,
you know, I've been overweight, I've been struggling with my
weight for many years. You know, I've been fat for
thirty years of my working life. And now and then
I would would have an intervention, and that intervention would
normally look like joining a gym. Now, I've joined many
a gym in my time, and some of them are
(01:25):
quite swanky, paying a lot of money. And what I'd
do is I'd go to the gym and I'd go
on all the fancy machines, the steppers, the cross trainers,
the treadmills, and I'd bash out thirty minutes, you know,
and then i'd go home. And I'd been doing this
like three or four times a week. You know, I'd
fully commit to it, but I wasn't nailing the nutrition side.
(01:46):
I wasn't really understanding the nutrition side. I was trying
to eat healthy, but I was still consuming a lot
of food. And I was going out on the weekend,
still drinking, expecting the going to the gym to do
all the work. And it just wasn't. And I wish
I'd have known that. You know, yes, it was good
to join a gym. I'm not saying by this not
(02:07):
to join a gym, but you need to do the
other side of things as well. So if fat loss
is your goal, you need to nail down your nutrition
side as well as going to the gym. So that
means talking about your calories, how much you're consuming, the
quality of your food. You need to tackle that as
well as joining the gym, because go into a gym
(02:29):
on your average gym session, you know, if you bash
out thirty minutes on a treadmill, you'd be lucky to
burn two hundred calories. You know, you get that back
in a pint of beer, you know what I mean,
It's like it totally negates all the work that you've done.
So don't use the gym as an excuse to eat unhealthily.
You can never outtrain a bad diet, is what they say,
(02:49):
and no truer word was said. So by all means
join a gym, that's great, but also putting the work
in the kitchen as well getting your nutrition under control.
So that's the first thing, and really the biggest thing
I wish I'd have known twenty or thirty or so
years ago. Okay, So moving on to the second thing,
(03:11):
and that was the importance of strength training, and I
think growing up, you know, I say, growing up in
my twenties and my thirties, I did dabble with a
bit of strength training, but it was all based around
how you looked, you know, esthetics, wanting to getting all
the muscle and fitness magazines and wanting to look big,
you know, like like you know, like Arnie and stuff.
Not that big, but you know what I mean, just
(03:33):
looking big. And I didn't really know the role that
strength strength training played in just overall general fitness. And
it's only as I've got older I've kind of realized,
you know, that strength training is important for your overall strength,
for injury prevention, you know, for prevention later on in life,
being able to pick up your kids, you know, be
(03:55):
able to move furniture without hurting your back, you know,
staving off the creeks and the groans old as the knees,
the hips, you know, all that kind of stuff. So
strength training is really important. Bone densities is another thing,
and also you know, thinking about aesthetics. When I did
get a handle on the first thing, you know, and
(04:15):
I started nailing my nutrition and I started with the
cardio again and cycling, and I just kind of shrinked
in size. I lost weight, but I didn't really lose fat.
I kind of just shrunk and I was just a
smaller version but still still sort of fatter. You know,
the shape as fat. Sorry, the shape hadn't really changed.
So so strength training would give you a bit of shape,
(04:37):
a bit more definition. And you know, who wouldn't want
their body to look better? And I'm trying to be
honest here, and I'm not myself a vanity project, but
you know, having a few muscles on you at whatever
age you know, is going to be a good thing,
you know, if your mental health if nothing else. So
strength training prioritized that as well as cardio. But yeah,
(05:01):
strength training is really important, and I wish I'd have
known that, you know, quite a few years ago. Number three,
I kind of say, I think I've known this one
for a while. But it's the importance of sleep and
the role that sleep pays plays in our general overall health.
(05:22):
But it's turning out that sleep is just just good
for everything. You know, it's recovers, It recovers your body,
resets your mind. You know, it's good for fat loss.
And there's still research going on. And the more that
this research goes on that the more importance is placed
on on a good night's sleep. Now it's something that
(05:45):
I probably struggle with that. Of all of these things,
I struggle with sleep the most I have. I've never
been a great sleeper. You know, if I can get
six or seven quality hours of sleep, then I'm happy,
you know, let alone getting eight. I very rarely get
eight hours of sleep. But you know, I grew up
in my formative years in the eighties when it was
(06:07):
all about you know, it was the yuppies and they
had to, you know, earn money, and it was the hustle.
It was the grind, and people were kind of you know,
it was like a badge of honor how little sleep
you had, you know, you git Maggie Thatcher, you get
by on two or three hours sleep and all this
kind of stuff, and it was it was kind of
seen as that. So it's taken a lot to try
(06:28):
and get over that. And I understand that actually getting
some sleep is a good thing so much, you know,
more beneficial, and it's like almost like a wonder drug.
Now it's been seen as a wonder drug, you know,
a catch all for disease and longevity and all all
the good stuff. So I wish i'd have known that
(06:50):
sleep was really important and I might have paid a
bit more attention to it. I do know that now,
and I still struggle, so I do try to prioritize
my sleep in my schedule. So that was the third thing.
The fourth thing was based around nutrition. It kind of
links to number one in a way when I talked
(07:12):
about tackling your nutrition, and it was understanding the different
aspects of the food that you're eating and the macro
food groups. So when I talk about macro food groups,
I'm talking about protein, carbohydrates, and essential fats. And really
with this it's about understanding the different parts that each
(07:35):
of those macro food groups play in your diet towards
your health and your fitness. So now, for example, I
prioritize protein for muscle building and to fill you up,
and that goes first on my plate, a lean piece
of protein at every meal, and I try to get
(07:55):
at least one hundred grams of protein a day, if
not more, you know, but the baseline is one hundred
and that's where I start. Okay, So that's for building muscles.
So that could be chicken, tunea, eggs, all the good stuff, lentils,
and then I'll get my essential fats through nuts, seeds,
(08:16):
watching my calories on these things. Avocados, you know that
that's where I get my essential fats from oily fish,
that kind of thing. And carbohydrates. What I do now
with carbohydrates is that I try to cycle my carbohydrates
so that if I'm training on a particular day, I'll
have more carbohydrates. If I'm not training, then I'll cut
(08:37):
right back on them and I'll still consume them, but
in the way of vegetables, you know, fruits and vegetables
that will be my carbs. So I have any carbs
for breakfast, I'll have you know, baked potato or something
like that for my evening meal. But I'll then just
have a salad chicken salad for lunch if I'm not
training on that day. So I try and cut back
(08:58):
my calories. Now it's not something that I'm really anal about,
you know when I talk about this, I'm not one
who counts calories, measures food and all that kind of stuff,
And it just kind of comes natural to me now
that I just try and keep away from excess energy
of your like if I don't need it, so I
have the energy when I need it, and I wish
(09:20):
I do wish i'd have known that, you know, thirty
years ago, because like I said, when I was going
to the gym, I was just mostly consuming pasta and
I was just piling on unnecessary calories that I just
wasn't burning off any any fat. And it's no wonder
I wasn't losing weight. When I look back, it seems
so obvious. At the time, I was like I was
(09:40):
in a hole and I couldn't dig myself out. But
now I look back and think, bloody hell, no wonder
you weren't losing weight. We're consuming all those calories, all
those carbs, and you weren't doing nowhere near enough to
burn them off. You weren't doing any strength training. So
I look back and it's obvious, But at the time
it wasn't so obvious. So that's the fourth fourth thing
that I wish i'd have known back then, right Finally
(10:03):
number five. Now, I don't know if this is a
bit of a cop out. I'm not sure. I'll let
you decide. I'll let you be the judge of that
whether this is a bit of a cop out, But
I maybe knew this wasn't sure again of the importance
of it. But that is this is the magic bullet,
this secret source, if you like, and it's that there's
(10:27):
two things that tie everything up and that will make
everything work. And those things are adherence and consistency. Okay,
so there it is. I put it out there now.
Adherence first, So stick into something. You know, sticking to
a diet is the best indicator of whether that diet
(10:48):
will work. So you've got to choose a diet that
you are willing to go all in for a long
period of time. You know, I've tried a car free
diet and it worked really well for the time that
I was on it, but then I went back to
the bread and the pastor because I just didn't not
like eating that kind of food. I enjoying my food.
So it wasn't sustainable. And the research has shown that
(11:11):
the best diets out there are the ones that people
are able to stick to. So whether that's keto, low fat,
high fat, low carb, what else is there, or you know,
interimitt and fasting, you know all that kind of stuff,
Weight Watchers, slim fast. It's whatever you can stick to
is going to work, all right, So adherence is the
(11:34):
first thing. The second thing is consistency. So that's doing
those things over and over again. And I'd like to
tell you it's not a story. It's an analogy. If
you like that I like to use when I'm thinking
about consistency and health and fitness. And it's a footballing analogy.
So apologies to you if you don't like football, but
(11:56):
I do. So there you go. We have something called
the Premier League in the UK and the teams fight
it out over a whole season, over a whole year,
and there's you know, there's about they have about thirty
eight games or something like that, and they play week
in week out. Now, the thing is with this, at
the start of the season starts in August. Your team
goes out and they play their first game, you know,
(12:18):
and they get a win, and you know, you celebrate
the win and it's great, but you also say, well,
there's a long way to go, and in the grand
scheme of things, it doesn't really mean anything. You know,
we try and sort of talk into it as much
as we can, but actually it doesn't really mean anything.
They've had a win and that's great, and then the
next week they win again. And again you're celebrating two
(12:38):
wins in a row. Oh you know, that's great, you know,
it's really good. Again, it doesn't really mean anything in
the grand scheme of things. But six months down the
line and you've been stringing these wins together and you think,
get a up. We're onto summer here, you know, dare
we dream? You know, win the Premier League? You know,
eight months down the line, the consistency they put in,
the hard work, the effort your team does, and they,
(13:00):
you know, they keep getting those wins and the points
keep racking up, and you you know, by the end
of the year, you know, you win the Premier League.
And the thing is about that is one week your
team might lose and you're a bit down in the dumps,
and you you know, but it's just one loss. You know,
you get back on it and they pick themselves up
and they win again the following week and that's you
(13:22):
know that that's fine. So the reason why I'm saying
this is it's a bit like your your health and fitness.
You know, you you do all the healthy eating. You know,
you're really good, I say good and inverted commas. You
eat well. You you go to the gym, you do
a workout, you do your strength training, you go for
a walk, and that's great. However, after that one day
(13:44):
of doing that, you go back home, you step on
the scale, you look in the mirror. Nothing's changed. Okay, okay,
you can celebrate the win of having done that, but
at the end of the day you won't see any
results in the mirror or on the scale. Okay, So
you do it another day and again, you put in
the hard work, the effort. You step on the scale
(14:06):
and nothing's changed. You look in the mirror, nothing's changed.
But then you know. You keep doing it, you know,
and after a month of doing it, six weeks of
doing it, you start to see the scale maybe nudge
in the positive direction, and your trousers start to feel
a little bit looser around the waist, and you think,
(14:26):
hang on, there might be something in this. You know,
I'm starting to see a few results. And then you know,
you fall off the wagon. You know, one weekend you
go away with your mates and you have a bit
of a binge. You eat pizza, you drink beer, and
an adult chalk it up as a loss. Okay, again,
that's fine in the grand scheme of things. As long
as you get back on it the following week, you
(14:46):
have another win. And you know, after a year you
could win the Premier League of Health and Fitness. You
know you could lose a stone by doing that, by
being consistent week in, week out. So cheer yourself, be
your own team. Consistency and adherents. They are the glue
(15:06):
that ties everything together. Okay, folks, they are my five things.
So I hope you've got something valuable from this. If
you'd like any more info on any of this stuff,
I am always available for messaging on Instagram or Facebook
at Dave Shield's Fitness And yeah, if you need any
(15:27):
help with any of this or any of it's resonated,
then please let me know. Of course, you can always
give us a like and subscribe to the channel and
to the podcast. That would be amazing. But you know,
until then, hopefully we'll be back next week with more
with more musings and ramblings on health and fitness, so
(15:47):
please please tune in, but until then, by for now,
Hey, folks, welcome to the podcast. My name is Dave
from Dave Shill's Fitness. We've managed to make it to
episode twenty. We'll have a little short break for Easter,
but we're back on it now, hopefully with our weekly
episode schedule back up and running. So today, what I
really wanted to talk to you about was five things
(00:21):
that I wish i'd have known I'm going to say
twenty years ago, but even longer than that in terms
of my health and fitness journey. And if I'd have
known these things, then I could have fast tracked my
health and fitness X amounts. I could have been fitter
a lot earlier had I known these things. But some
of the things are quite simple, but I just didn't
(00:43):
know them or didn't understand them well enough to implement them. Okay,
so I'm going to go. I'm going to start at
number one, and the very first thing is probably the
thing that's held me back for the longest, and that
is that you can't lose weight just by joining a gym. Now,
this sounds quite simple, so I might need to put
(01:04):
a bit of context onto this. So over the years,
you know, I've been overweight, I've been struggling with my
weight for many years. You know, I've been fat for
thirty years of my working life. And now and then
I would would have an intervention, and that intervention would
normally look like joining a gym. Now, I've joined many
a gym in my time, and some of them are
(01:25):
quite swanky, paying a lot of money. And what I'd
do is I'd go to the gym and I'd go
on all the fancy machines, the steppers, the cross trainers,
the treadmills, and I'd bash out thirty minutes, you know,
and then i'd go home. And I'd been doing this
like three or four times a week. You know, I'd
fully commit to it, but I wasn't nailing the nutrition side.
(01:46):
I wasn't really understanding the nutrition side. I was trying
to eat healthy, but I was still consuming a lot
of food. And I was going out on the weekend,
still drinking, expecting the going to the gym to do
all the work. And it just wasn't. And I wish
I'd have known that. You know, yes, it was good
to join a gym. I'm not saying by this not
(02:07):
to join a gym, but you need to do the
other side of things as well. So if fat loss
is your goal, you need to nail down your nutrition
side as well as going to the gym. So that
means talking about your calories, how much you're consuming, the
quality of your food. You need to tackle that as
well as joining the gym, because go into a gym
(02:29):
on your average gym session, you know, if you bash
out thirty minutes on a treadmill, you'd be lucky to
burn two hundred calories. You know, you get that back
in a pint of beer, you know what I mean,
It's like it totally negates all the work that you've done.
So don't use the gym as an excuse to eat unhealthily.
You can never outtrain a bad diet, is what they say,
(02:49):
and no truer word was said. So by all means
join a gym, that's great, but also putting the work
in the kitchen as well getting your nutrition under control.
So that's the first thing, and really the biggest thing
I wish I'd have known twenty or thirty or so
years ago. Okay, So moving on to the second thing,
(03:11):
and that was the importance of strength training, and I
think growing up, you know, I say, growing up in
my twenties and my thirties, I did dabble with a
bit of strength training, but it was all based around
how you looked, you know, esthetics, wanting to getting all
the muscle and fitness magazines and wanting to look big,
you know, like like you know, like Arnie and stuff.
Not that big, but you know what I mean, just
(03:33):
looking big. And I didn't really know the role that
strength strength training played in just overall general fitness. And
it's only as I've got older I've kind of realized,
you know, that strength training is important for your overall strength,
for injury prevention, you know, for prevention later on in life,
being able to pick up your kids, you know, be
(03:55):
able to move furniture without hurting your back, you know,
staving off the creeks and the groans old as the knees,
the hips, you know, all that kind of stuff. So
strength training is really important. Bone densities is another thing,
and also you know, thinking about aesthetics. When I did
get a handle on the first thing, you know, and
(04:15):
I started nailing my nutrition and I started with the
cardio again and cycling, and I just kind of shrinked
in size. I lost weight, but I didn't really lose fat.
I kind of just shrunk and I was just a
smaller version but still still sort of fatter. You know,
the shape as fat. Sorry, the shape hadn't really changed.
So so strength training would give you a bit of shape,
(04:37):
a bit more definition. And you know, who wouldn't want
their body to look better? And I'm trying to be
honest here, and I'm not myself a vanity project, but
you know, having a few muscles on you at whatever
age you know, is going to be a good thing,
you know, if your mental health if nothing else. So
strength training prioritized that as well as cardio. But yeah,
(05:01):
strength training is really important, and I wish I'd have
known that, you know, quite a few years ago. Number three,
I kind of say, I think I've known this one
for a while. But it's the importance of sleep and
the role that sleep pays plays in our general overall health.
(05:22):
But it's turning out that sleep is just just good
for everything. You know, it's recovers, It recovers your body,
resets your mind. You know, it's good for fat loss.
And there's still research going on. And the more that
this research goes on that the more importance is placed
on on a good night's sleep. Now it's something that
(05:45):
I probably struggle with that. Of all of these things,
I struggle with sleep the most I have. I've never
been a great sleeper. You know, if I can get
six or seven quality hours of sleep, then I'm happy,
you know, let alone getting eight. I very rarely get
eight hours of sleep. But you know, I grew up
in my formative years in the eighties when it was
(06:07):
all about you know, it was the yuppies and they
had to, you know, earn money, and it was the hustle.
It was the grind, and people were kind of you know,
it was like a badge of honor how little sleep
you had, you know, you git Maggie Thatcher, you get
by on two or three hours sleep and all this
kind of stuff, and it was it was kind of
seen as that. So it's taken a lot to try
(06:28):
and get over that. And I understand that actually getting
some sleep is a good thing so much, you know,
more beneficial, and it's like almost like a wonder drug.
Now it's been seen as a wonder drug, you know,
a catch all for disease and longevity and all all
the good stuff. So I wish i'd have known that
(06:50):
sleep was really important and I might have paid a
bit more attention to it. I do know that now,
and I still struggle, so I do try to prioritize
my sleep in my schedule. So that was the third thing.
The fourth thing was based around nutrition. It kind of
links to number one in a way when I talked
(07:12):
about tackling your nutrition, and it was understanding the different
aspects of the food that you're eating and the macro
food groups. So when I talk about macro food groups,
I'm talking about protein, carbohydrates, and essential fats. And really
with this it's about understanding the different parts that each
(07:35):
of those macro food groups play in your diet towards
your health and your fitness. So now, for example, I
prioritize protein for muscle building and to fill you up,
and that goes first on my plate, a lean piece
of protein at every meal, and I try to get
(07:55):
at least one hundred grams of protein a day, if
not more, you know, but the baseline is one hundred
and that's where I start. Okay, So that's for building muscles.
So that could be chicken, tunea, eggs, all the good stuff, lentils,
and then I'll get my essential fats through nuts, seeds,
(08:16):
watching my calories on these things. Avocados, you know that
that's where I get my essential fats from oily fish,
that kind of thing. And carbohydrates. What I do now
with carbohydrates is that I try to cycle my carbohydrates
so that if I'm training on a particular day, I'll
have more carbohydrates. If I'm not training, then I'll cut
(08:37):
right back on them and I'll still consume them, but
in the way of vegetables, you know, fruits and vegetables
that will be my carbs. So I have any carbs
for breakfast, I'll have you know, baked potato or something
like that for my evening meal. But I'll then just
have a salad chicken salad for lunch if I'm not
training on that day. So I try and cut back
(08:58):
my calories. Now it's not something that I'm really anal about,
you know when I talk about this, I'm not one
who counts calories, measures food and all that kind of stuff,
And it just kind of comes natural to me now
that I just try and keep away from excess energy
of your like if I don't need it, so I
have the energy when I need it, and I wish
(09:20):
I do wish i'd have known that, you know, thirty
years ago, because like I said, when I was going
to the gym, I was just mostly consuming pasta and
I was just piling on unnecessary calories that I just
wasn't burning off any any fat. And it's no wonder
I wasn't losing weight. When I look back, it seems
so obvious. At the time, I was like I was
(09:40):
in a hole and I couldn't dig myself out. But
now I look back and think, bloody hell, no wonder
you weren't losing weight. We're consuming all those calories, all
those carbs, and you weren't doing nowhere near enough to
burn them off. You weren't doing any strength training. So
I look back and it's obvious, But at the time
it wasn't so obvious. So that's the fourth fourth thing
that I wish i'd have known back then, right Finally
(10:03):
number five. Now, I don't know if this is a
bit of a cop out. I'm not sure. I'll let
you decide. I'll let you be the judge of that
whether this is a bit of a cop out, But
I maybe knew this wasn't sure again of the importance
of it. But that is this is the magic bullet,
this secret source, if you like, and it's that there's
(10:27):
two things that tie everything up and that will make
everything work. And those things are adherence and consistency. Okay,
so there it is. I put it out there now.
Adherence first, So stick into something. You know, sticking to
a diet is the best indicator of whether that diet
(10:48):
will work. So you've got to choose a diet that
you are willing to go all in for a long
period of time. You know, I've tried a car free
diet and it worked really well for the time that
I was on it, but then I went back to
the bread and the pastor because I just didn't not
like eating that kind of food. I enjoying my food.
So it wasn't sustainable. And the research has shown that
(11:11):
the best diets out there are the ones that people
are able to stick to. So whether that's keto, low fat,
high fat, low carb, what else is there, or you know,
interimitt and fasting, you know all that kind of stuff,
Weight Watchers, slim fast. It's whatever you can stick to
is going to work, all right, So adherence is the
(11:34):
first thing. The second thing is consistency. So that's doing
those things over and over again. And I'd like to
tell you it's not a story. It's an analogy. If
you like that I like to use when I'm thinking
about consistency and health and fitness. And it's a footballing analogy.
So apologies to you if you don't like football, but
(11:56):
I do. So there you go. We have something called
the Premier League in the UK and the teams fight
it out over a whole season, over a whole year,
and there's you know, there's about they have about thirty
eight games or something like that, and they play week
in week out. Now, the thing is with this, at
the start of the season starts in August. Your team
goes out and they play their first game, you know,
(12:18):
and they get a win, and you know, you celebrate
the win and it's great, but you also say, well,
there's a long way to go, and in the grand
scheme of things, it doesn't really mean anything. You know,
we try and sort of talk into it as much
as we can, but actually it doesn't really mean anything.
They've had a win and that's great, and then the
next week they win again. And again you're celebrating two
(12:38):
wins in a row. Oh you know, that's great, you know,
it's really good. Again, it doesn't really mean anything in
the grand scheme of things. But six months down the
line and you've been stringing these wins together and you think,
get a up. We're onto summer here, you know, dare
we dream? You know, win the Premier League? You know,
eight months down the line, the consistency they put in,
the hard work, the effort your team does, and they,
(13:00):
you know, they keep getting those wins and the points
keep racking up, and you you know, by the end
of the year, you know, you win the Premier League.
And the thing is about that is one week your
team might lose and you're a bit down in the dumps,
and you you know, but it's just one loss. You know,
you get back on it and they pick themselves up
and they win again the following week and that's you
(13:22):
know that that's fine. So the reason why I'm saying
this is it's a bit like your your health and fitness.
You know, you you do all the healthy eating. You know,
you're really good, I say good and inverted commas. You
eat well. You you go to the gym, you do
a workout, you do your strength training, you go for
a walk, and that's great. However, after that one day
(13:44):
of doing that, you go back home, you step on
the scale, you look in the mirror. Nothing's changed. Okay, okay,
you can celebrate the win of having done that, but
at the end of the day you won't see any
results in the mirror or on the scale. Okay, So
you do it another day and again, you put in
the hard work, the effort. You step on the scale
(14:06):
and nothing's changed. You look in the mirror, nothing's changed.
But then you know. You keep doing it, you know,
and after a month of doing it, six weeks of
doing it, you start to see the scale maybe nudge
in the positive direction, and your trousers start to feel
a little bit looser around the waist, and you think,
(14:26):
hang on, there might be something in this. You know,
I'm starting to see a few results. And then you know,
you fall off the wagon. You know, one weekend you
go away with your mates and you have a bit
of a binge. You eat pizza, you drink beer, and
an adult chalk it up as a loss. Okay, again,
that's fine in the grand scheme of things. As long
as you get back on it the following week, you
(14:46):
have another win. And you know, after a year you
could win the Premier League of Health and Fitness. You
know you could lose a stone by doing that, by
being consistent week in, week out. So cheer yourself, be
your own team. Consistency and adherents. They are the glue
(15:06):
that ties everything together. Okay, folks, they are my five things.
So I hope you've got something valuable from this. If
you'd like any more info on any of this stuff,
I am always available for messaging on Instagram or Facebook
at Dave Shield's Fitness And yeah, if you need any
(15:27):
help with any of this or any of it's resonated,
then please let me know. Of course, you can always
give us a like and subscribe to the channel and
to the podcast. That would be amazing. But you know,
until then, hopefully we'll be back next week with more
with more musings and ramblings on health and fitness, so
(15:47):
please please tune in, but until then, by for now,
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