Coach's Corner With Justin and Ethan
Welcome to "Coach's Corner with Justin and Ethan," where your health and fitness journey gets a simplified makeover! Join Justin and Ethan, two seasoned coaches with a combined 30 years of experience, as they navigate the labyrinth of health and fitness, unraveling myths from facts to guide you towards success.
In each episode, we dive headfirst into the vast world of well-being, shedding light on weight loss, dissecting diet fads, exploring diverse workout styles, and fine-tuning the often overlooked aspect of mindset. Our mission is to demystify the complexities surrounding health, making your journey not only effective but enjoyable.
Get ready for a lively and informative conversation that feels like a chat with your favorite fitness buddies. Justin and Ethan draw upon their extensive experience, sharing real-life stories from working with thousands of clients. No stone is left unturned as they break down what really works and what's just another fitness fad.
Whether you're a fitness enthusiast or a beginner taking the first steps toward a healthier lifestyle, "Coache's Corner" is your go-to source for practical insights, debunking myths, and embracing the joy of the journey. Tune in for a fun and engaging exploration of the truth behind health and fitness, and let Justin and Ethan be your trusted guides to a healthier, happier you!
Coach's Corner With Justin and Ethan
Mastering Consistency and Mindset for Lasting Fitness Success
Ready to unlock the secrets of achieving lasting fitness and wellness goals? In this episode of Coach's Corner, join Justin and Ethan as we promise to equip you with the tools needed for mastering consistency and mindset in your fitness journey. With over two decades of experience, we dissect the challenges of applying consistency skills from other areas of life to personal health, and why a lifestyle change—not a quick fix—is key to success. We'll share how to maintain clarity in your goals to escape the cycle of starting and quitting, ensuring that your personal wellness journey is both continuous and adaptive.
Ever felt trapped by your ego or comfort zone? Discover how embracing difficulty can be your greatest ally for personal growth. Drawing inspiration from Buddhist philosophy, we explore the importance of facing life's inevitable challenges head-on. Learn how consistent exposure to discomfort can build resilience, preparing us for life's hardships. By shifting our emotional responses, we can turn struggle into strength, transforming discomfort into a powerful catalyst for growth and self-improvement.
Finally, let's reframe the way we see consistency through understanding and flexibility. Instead of striving for perfection, focus on what you can achieve today, and watch as these small, consistent efforts compound into significant personal growth over time. We'll talk about the liberating perspective of embracing mortality, which helps us prioritize personal growth over the need to impress others. By maintaining a growth mindset, we're not just achieving our fitness goals—we're redefining what it means to live a fulfilled and consistently healthy life. Join us on this journey towards health and self-discovery. Peace out!
uh, welcome to coach's corner, episode 33, with justin and ethan.
Speaker 1:I am coach justin and I am coach ethan.
Speaker 1:And today, on episode 33, we're going to be talking about consistency and just what it takes to like push through.
Speaker 1:This doesn't mean less of a hey, this is how you work out and what you should eat, and more of like a mindset thing, because I think that if we're going to be successful in anything we do, you have to, you have to have the right headspace for you to be in the right place to like accept that there's no quick fixes, there's no corners you can cut, and embracing this identity that you are trying to possess and understand that like listen, you know, we, this isn't a six week thing, this isn't a 12 week sprint, this is a life style, this is, this is forever, and so kind of turning the it's like time-bound, um, you know, finite thing into just a infinite process that we're going to be iterating forever anyways.
Speaker 1:So all that to say, how do we stay consistent, how do we make sure that we don't just become a statistic and, you know, repeat this vicious cycle over and over again yeah, what goes on up in the head and the heart to make sure you keep doing it and for those of you who don't know us, us, ethan and I have been fitness trainers for 20 years each.
Speaker 1:I think it's pretty much all we've ever done. Yep, never had another career. Yeah, and at this point now we both own businesses. Ethan has a gym here in Los Angeles. I have an online version of it. We both work with people constantly, uh, through weight loss, nutrition, exercise, and a lot of that is mindset and a lot of it is just all of it trying to find the angle. How can I connect to this person so that they can be consistent? Yeah, right, like, because everybody speaks, everybody has a different way of hearing and receiving information. I think, as a good coach, the job is to understand how this person needs to hear age-old wisdom in a different way that gets to them, so they can have that moment where they go. You're right.
Speaker 2:Let me make the decision. Some might need tough love, some might need nurturing compassion. There are a lot of angles that might actually get somebody to to choose shame guilt. Of course, that's what I start with always.
Speaker 1:Yeah um, but yeah, and I think that, like, consistency is is the thing that that trumps everything else, because it doesn't matter how amazing the nutrition plan is, it doesn't matter how good the workouts are, if you're not consistent, it doesn't matter. It doesn't matter and everyone knows this, conceptually very few of us.
Speaker 1:Conceptually they agree. They would agree at least for sure but tacit understanding. Like you've actually gone through a period of your life in some form that we could transfer that skill over to your health. Either you've gotten like advanced degrees in college or you've, you know, had a successful marriage for years. Like there's been elements of your life where you've shown you can be consistent. But now it's like how do we transfer that ability to your health and your fitness? Because the principles are the same. It's just now. It's you, instead of giving or providing for somebody else, and oftentimes it's harder to do it for ourselves than it is for other people.
Speaker 2:And I think the thing about like biology and our organism is that it's an ongoing thing. It's not like getting a degree where you get the stamp, you get the diploma and it's technically done and that chapter is over. Yeah, you might apply that degree to a job and you can kind of extrapolate that. But like our biology is this ever churning thing. Yeah, it just keeps going. Our adaptive mechanisms, how our body responds to the inputs we give it. It just it never stops until we pass away, basically. And so the necessity for consistency is so important, because there is no destination, because every destination you might achieve can just as much fall away in time, because you might get to a certain body fat percentage or achieve a certain weight on a lift or whatever. But, like then, it's just, if you don't keep at it, it it will fade away. And I think that's a really interesting point just keep going because and also psychology is like that as well.
Speaker 1:Like sometimes we hold on to what worked for us in our 20s, even though we're like in our 40s and like life is completely different now, but we're still like no, what worked for me before was like this and it's like yeah, but dude, the game has changed. Like your life is. Your body is different, now your life your life is different now you know, like.
Speaker 1:You know, yeah, maybe doing two a days and like eating a thousand calories worked when you're 25 and more resilient, but now, at 45, like you're just riddled with injuries and aches and pains and you're overtraining yourself and that just isn't going to work. And so to hold and so to keep trying the thing that worked then, instead of adapting to what will be a better fit for you now is another pitfall that keeps people from even starting, or keeps people starting and then failing, and then quitting, and then starting, failing, quitting, and then this vicious cycle of yo-yos right, yeah, 100. So yeah, it is that it's like. It's like having a good assessment of just like, where am I at in my life right now. You know, like, and that was one of the bullet points that I wrote down, for why I think that people struggle with consistency is just not having a not really being clear on what they want.
Speaker 2:Right, the biggest thing I mean yeah, getting asking somebody to, to, to anchor on to a choice of change is always the it's like, it's the why right. It's that, what do you want. You have to have something that you choose to pull you forward to keep making the efforts to make the change basically right.
Speaker 1:Yeah, I mean, it's like when you get clear on what you want, the path starts to reveal itself. But when you're not clear on what you want, you're just like yeah, I need to work out, because my doctor told me I need to work out, my wife told me I need to work out. I just got, I need to work out, I just gotta get. You know, I just gotta, like, eat better. It's like okay, like buckshot, we're in the right, we're pointing the right direction, but we don't know what we want yet. So it's like okay, well, how much do you weigh right now? Let's just say, hypothetically, the subject a says 250. Okay, where do you want to be? I think 200 would be great. Okay, so we gotta lose 50 pounds, cool, and just keep peeling back the layers of the onion on, like, why do you want to be 200 would be a real question.
Speaker 2:Yeah, it's like yeah, I can name that number because like that would just be 50 pounds lighter. But like, why does that matter? What is the real reason? Well, I'd look better, I'd feel better, I'd be more attractive to my partner.
Speaker 1:Yeah, what size suit would you be wearing at 200 pounds?
Speaker 2:Yeah, so it's like those are those layers of the onion, because I think, objectively, we can all be like, oh, of course we want to be more fit. We can all be like, oh, of course we want to be more fit, we want to have more energy, right. All these things are just like on a check box, like, oh yeah, I'll check that. Right.
Speaker 1:Sure, but like where, where is that real personal relationship or personal understanding of what that checked box means to you, and when does it become potent enough to choose and what would achieving this goal change in your life, like you were saying, like relationship with your spouse, you know, being an active dad with your kids joining that weekend softball or volleyball or whatever league. Less depression, you know?
Speaker 2:yeah, right, just like higher quality of life and you know, you know, and I think sometimes we don't associate those things with the changes that might come with losing weight or exercising, but those are all going to be things that fundamentally improve your quality of life totally. But you have to really start to identify with them. I think you know, and I you know, something that for me because I would say consistency is something I can struggle with and what I would say is that, like, the thing I've for me is reminding myself that it is always a choice that I have to choose right, you can, like, set your sights on something or assign a value set to losing 50 pounds or exercising more, but it's going to come down to like you have to choose it over and over again.
Speaker 1:Right, right, you have to choose like the job's never done the job is never done right, like we've talked about this in the past.
Speaker 2:It's like the whole point of our, our biology is just ongoing. It's like the job is never done. It is a process, not a destination, and so you like fundamentally have to choose the process. If you lose the 50 pounds, that's great, but that's a destination and so like. Then what do you just stop?
Speaker 1:because it's going to come right back.
Speaker 2:It's going to come right back, you're right you know you're not, you're not excused from metabolic syndromes or whatever. If you've lost 50 pounds at 30 but now you're 45, yeah, and shit's hit the fan again. And so how can you really commit and choose to the process? You know, and actually, uh, just this past week I had like a little download, a little, something that came to me, you know, and it was it's. I think it kind of is the net, the analogy of like the friction sharpens the blade. Yeah, right that the hardships in life, the struggles we go through, are often the moments of growth and they can really suck or they can really be hard. Like they're not. They're not fundamentally fun. They're not sitting in a hammock drinking a pina colada on a vacation like that just feels great, that's easy. Sitting down and watching netflix on a wednesday night when you've got shit to do feels good like it feel.
Speaker 1:Everybody fucking knows it. It feels great. That's why they choose it.
Speaker 2:That's why we all choose it, sometimes right, and I'm not saying to never, to never choose those things, but that when it's that easy, there's a time and a place for the easy. Life's a balance, no doubt.
Speaker 1:But when it's that easy there's.
Speaker 2:For me, it was like I was given this reflection that you're not choosing the hard and that, in order to be who you really are, or who you're maybe meant to be, or your highest self, or whatever your potential is, however esoterically spiritual, you want to take it to just the brass tacks of like achieving your potential, that you have to choose the hard. The friction sharpens the blade. It's the only way, and that, fundamentally, when you don't choose the hard, you're choosing to not be yourself or to not be your best self, your fullest self.
Speaker 2:Because even a lack of choice is a choice right.
Speaker 2:Even if it's an unconscious, you're not even aware, you're not making a choice. Everything's a choice when it comes down to it. You know, I heard this idea that it's like, oh, I have this like habit of not cleaning my car and it's like, or I have a habit of biting my nails, or I have a habit of this, or I have a tendency. And they were basically then like. The person was saying that like, those things are habits or tendencies until you're self aware of them, and then, the moment you're self aware of them, they are now choices.
Speaker 2:And for you to continue to do them means you are continually making a choice to do them, and it is only when they are completely unconscious or completely lack of awareness that they are habits or tendencies or things that we do. But the moment that they become into the sphere of self-awareness, then they are continued choices. And now that's like, fundamentally, you making a choice to do X, y.
Speaker 1:Z. Yeah, the only thing worse than not knowing is to know and not do anything about it. Right, it's like people's definition of hell, yeah, but they make the choice to meander or avoid the hard work, because it's like.
Speaker 2:But why? Why do you think people do it? Why do you think it is like?
Speaker 1:that Well, I have a theory. I think that it's ego in a lot of ways. I think that to be to to struggle is to be vulnerable, is to put yourself in a state of temporary weakness because you're struggling, right. Right and and people around you will see that they can, they can sense when you're frazzled, and we have this like protective barrier around us, called our ego, that we don't want to appear. We want to appear like we have it all figured out. We want to appear strong and confident and put together, and so it's almost easier to avoid things that will potentially cause us discomfort and short-term duress and just only focus on the bandwidth to which we've mastered the path of least resistance.
Speaker 1:Right, because Interesting. So that's AKA our comfort zone, our comfort zone, right. But to like, increase our bandwidth and to take on more things and to grow and to learn means you have to go through a learning curve. You have to tolerate a degree of frustration in order to acquire a skill, and that degree of frustration required to acquire skills, where most people stop because they don't like to feel uncomfortable well, it's the ego keeping you stuck in your comfort zone and not wanting you to expand and grow because it's scary and dangerous out there, yeah, and it's better to just stay right here, where you know that everything's gonna be okay yeah, and you know it's interesting, I was, uh, I I read this um a book about how thoughts are what cause suffering and it was kind of like a shorthand about.
Speaker 2:It was very much based in like Buddhist philosophy and it kind of was like a shorthand on. It included some other things. But you know, there's this idea in general, not just from Buddhism, but like there's the outside world, there's what happens to you, and then there's the outside world, there's what happens to you, and then there's the reaction and we can't choose what happens to us, but that there's this idea that we can choose our reception. There's often this languaging of react versus response, which I know we've talked about, I think, in our habit episode.
Speaker 2:It's kind of part of it right, and so you can't help if you miss the bus or have a flat tire or get into a fight, necessarily, but like, how you respond or react to that is the thing that you can start to temper and have control.
Speaker 2:And it was basically this story about this monk that was getting frustrated all the time, trying to meditate, and everybody was causing noises or whatever, and he kept getting frustrated and not I can't find find peace, I can't find the still. You know, everybody else is doing this, they're chanting, there's this, the clanging pots or whatever. And basically it came down to this analogy of there are two arrows in life. There's the physical arrow, which you cannot avoid, and then the secondary is the emotional arrow, which you have a choice of getting struck with or not, and the emotional arrow always hurts worse than the physical arrow, right. And so, look, I'm not saying it's an easy thing, but that, fundamentally, the idea that you can avoid the hardships in life is just bullshit. It's not going to happen. You're going to have to do the dishes, you're going to have to wake up early, your's gonna get sick, your dog's gonna get sick, like the next emergency is you're gonna break your ankle by slipping accidentally, you know, I just fucking blew my radiator trying to go on a camping trip.
Speaker 2:You know like shit's gonna happen. That's the physical arrow, you can't avoid those things, but your reaction to it is the emotional arrow and that's always going to cause more suffering, so to speak, than the emotional arrow. And that's always going to cause more suffering, so to speak, than the physical arrow. And I think there's so much resistance to that first arrow in the sense that, like, life is just uncomfortable sometimes.
Speaker 2:It's just uncomfortable. It's going to be hard, you have to. And then it's this flip of like. You have to like face the music or put your face in the wind and like choose the hard because it's an inevitable thing, whether it's a circumstance that happens to you, or you having to, like make a decision on your diet, or you having to save money, or you having to have a difficult conversation with your spouse or your partner. It's like like you can't avoid the hard. So changing your relationship with it is fundamentally the thing. And I think, like the reason for me when I think about the consistency is that when I weaken or I get knocked off my tracks, it's like it's hard to choose the hard right, because life's hard right, I don't want to do the things anymore that are hard, and it's hard for me to make the choice to embrace the difficulty. And I find that when I lack in my consistency, it's because I fall back into this avoidant mentality where I'm like I don't want to do the hard things but even though I can't escape him.
Speaker 1:Well, and also so inevitably, something is coming around the pipeline, coming the pipeline for you. That's going to be difficult, right? We all have the next XYZ crisis around the corner. Like, no one gets out unscathed, no one makes it out alive and no one gets out unscathed, right, no one gets out unscathed, no-transcript thing.
Speaker 1:And like you, you know like when the inevitable flat tire, blown radiator, have to put your dog down, you don't have to have a hard conversation comes you've, like you've, you've. You've constructed a life and a personality that's suited for difficulty, because you've voluntarily exposed yourself to things that are hard, that have made you grow and have now prepared you for life's inevitabilities. Because if we avoid all of that then you're kind of fragile and then when the thing happens, you crumble.
Speaker 2:It's too much and it can be as easy as going on vacation for a weekend I mean, you know how many people? Because, since we're technically talking about consistency in terms of healthy lifestyle, it's like people go on vacation and it derails them and it's hard to get back. Yeah, you've had that comfortable, cushy week, yeah, and then all of a sudden, just want to eat.
Speaker 1:I just want to keep eating and drinking.
Speaker 2:I gotta like, like, yeah, literally, I gotta just want to keep ordering out.
Speaker 1:I don't why. Why can't I just keep eating and drinking? It's like you gotta stop.
Speaker 2:You gotta stop, it goes back to get back to work.
Speaker 2:So I think it is and then so it's, and I think, in that sense of like it does go back to kind of what you were saying before, like having that why or a reason, because understanding it's a process that's never going to end means you're going to get, you have to get knocked off, like you're gonna get knocked off the horse, whether it's a vacation and got lazy or something more serious happens, or you just had a very hard day at work and you're super stressed and like you want to go for a drink or you want to just like eat whatever the fuck you want to eat because it's comforting, and to to have that anchor in place that keeps you choosing the process, which is difficult.
Speaker 2:The process is difficult, that's it. There's no Totally. I'm sure there are people that say, well, you just got to choose your bliss and life will just unfold for you, and I'm sure maybe some people get that. The real reality of it is is that the the the path of ascension in your personal life is going to be attaching yourself to the process and understanding that that process is going to be difficult because, because whatever you think, like whatever okay, let me put it this way the things that you said you needed to be happy, you've already achieved and you're still not happy.
Speaker 1:Yes, so it's this infinite spiral staircase where, whatever milestone or goal you think you need to achieve in order to finally have happiness in your life, you will achieve it and you still won't be happy. Right, and that's not like trying to be cynical, it's just human nature. Like if I could just, you know, meet the right girl, you meet the right girl. But now it's the other issue. Now, if I could just make a couple thousand dollars more a month, well then you do that, but then you're still not there. And so it's like understanding that the job is never done. And whatever physical or financial goal or relationship goal that you set for yourself, that's okay.
Speaker 1:I think that's important. In fact, people who set goals and write them down and review them consistently are 60%, on average, more likely to achieve those goals. This is why writing your stuff down is so powerful. It just reaffirms it and it keeps your mind organized and focused on putting that puzzle together for you every day through people, places and things. On putting that puzzle together for you every day through people, places and things. But understand that once you achieve the goal, you make the million dollars. You meet the trophy husband or wife. You do all the things you said you want to do. There's going to be the next thing that you want.
Speaker 1:And that's okay, because that's just the endless pursuit of life. And so I think it's just like consistency can just kind of be boiled down to embracing that the job will never be done and that our job is to just put a goal out that feels like it's right at the edge of our current capacity. I was going to say our capacity. So like what's the edge of our current um capacity? I was just saying capacity. So like what's the edge of your, our current capacity, where we're at right now? Because, like we were saying earlier in the episode, just because you could do two a days and just take a handful of vitamins and not eat food in your 20s doesn't mean you can do it in your 40s anymore, you know so. So, like right now, in the context of your life, like what's, what's a goal that that's chunky but still achievable, at the edge of your capacity. That's just pushing the envelope just a little bit, but not taking on too much where you're going to blow up in your face, but just at the edge, and we work towards that goal.
Speaker 1:Reverse engineer it. What are the steps now? Month, weeks, days, what are the steps? Okay, you'll get there. And then it's not like, okay, great mission accomplished. You know, go back to the old ways, because there's no going back. But it's okay now what's the next goal at the edge of that capacity? And that's it, and that's life. And then you know, eventually it's all over and the gigs up and we hand everything that we've achieved in life, we hand it back, we give our final salute and then the next generation does it, but that's it.
Speaker 1:I think it's like when you just understand your mortality and understand that, like in in, in three generations, no one's even going to remember your name.
Speaker 2:Yeah.
Speaker 1:I don't remember my great grandparents names. No one does yeah, so it's like it's all just for funs.
Speaker 2:So we just it's all for funsies it is we just achieve.
Speaker 1:We do good. We kind of just keep pushing ourselves to see just what we can accomplish. For some people that might feel nihilistic, oh well, what's the point? Forget it all, then.
Speaker 2:I might as well, just eat and drink every day on vacation.
Speaker 1:But for others it's like it, almost like it's freeing, because I don't give a fuck what my friend in high school thinks about my instagram posts. Like I'm doing it I'm not doing it for the haters, I'm doing it for the people that could get inspiration. And it's almost like when you just let go of the pressure or like the, you just kind of get that perspective of it doesn't matter and we get to create our reality, we get to create our own life. Then we can have a little bit more fun, enjoy the process a little bit more and then I think that might help with consistency yeah, for sure.
Speaker 2:Yeah, well, you know it's, it's you. I was gonna say so what do you think are some things that can help people stay consistent?
Speaker 1:I think you named one about writing down goals yeah, I think, fully understanding the thing that you're trying to be consistent with. So I think I think, like, like, the wrong analysis on the goal that you have can create immense frustration which will lead to you quitting. So, like if you, if you have financial goals but you don't understand finances, and you get really triggered with your finances but you're like, no, but this person said this and this person you're just getting all this and you just, you just don't fundamentally understand it, then you're gonna go down a rabbit hole that's gonna lead to nowhere and you might even lose money because you decided you wanted to throw it all on crypto and then crypto, bitcoin.
Speaker 1:You're like fuck that was so dumb, you know. So I think like fully understanding things. Like, case in point um I I just had a? Um a call with a with one of our clients and she's like I'm just frustrated that I'm overwhelmed and I'm frustrated that I'm not seeing results faster. I was like, okay, let me look up your account. So you've lost eight pounds, you've been with us for eight weeks, right. And she's like, yes, I just can't believe I haven't lost more. I'm like that's pretty good.
Speaker 1:I'm like, okay, so you know, we have you in a 500 calorie a day deficit. That's your goal and you're doing great. So 500 times seven is 3,500, right? She's like, yes, do you know how many calories in a pound of fat? She's like no, it's like yes, do you know how many calories in a pound of fat? She's like no, it's like three thousand five hundred. So we have you on a 500 calorie deficit a day goal. Because you're, she's in her 50s, she's a woman, she doesn't have a ton of muscle, so her metabolism just isn't yeah, anything more than 500 calories.
Speaker 1:It'd be like very low. Waste our way so this is about as steep of a deficit as we feel is safe and and, um, and appropriate and based off of that deficit, your, your trajectory is give or take a pound of a fat loss per week, which is pretty good, which is solid.
Speaker 2:So if you're with us for 26 weeks, that's 20, that's 24, 6 pounds you know, I was like so you're.
Speaker 1:I was like this might be hard to hear, but would you believe me if I told you that you're actually right on track? Yeah, and she's like what? What? I'm like you're 100 on track, right, how much weight do you have to lose?
Speaker 2:she's like 20 pounds I was like well, you've, you're 40 of the way there, halfway there. Yeah, are there. Yeah, are you kidding me?
Speaker 1:I was like what more do you want? And I had this. I had to just give her the big picture. I'm like so I think being clear on the specifics of your goal is super important, because in her mind she was failing and she would have likely quit had we not had that intervention call. But it's like understand the milestones we're trying to reach here, like right, this is not you know, and so I think that like to be consistent. It's like if, if you tell yourself that you need to lose, if you tell yourself that you need to work out four times a week because that's what you read, is what you need to do, optimal, and you can only ever do two a week and you just keep beating yourself up because you think you're a failure Because you just can't find the time.
Speaker 1:I'm such a failure I can only do two a week and then you quit because you didn't understand that, had a different coach come in there and been like, hey, you know what you seem pretty busy, you're raising a family, you work. You know what you seem pretty busy, you're raising a family, you get your work full time. Let's just start with one or two workouts a week and like a little walk every day, and then, once we can nail that, we can bump it up. And so if I only ever assign that same person two workouts a week and then she was crushing two a week she would feel like a success. But what changed other than her perspective, her perception of it? Nothing right, and so it. And so it's just having the right information so you can make decisions from you can make informed decisions from data because you have the right information, versus just getting spun up in your head or getting just confused and conflicting information from different people. I think that that's probably one of the biggest things.
Speaker 2:It's just like understand what you're trying to do and understand what a realistic timeframe is have a a good plan, like a proper plan totally, because then you know if you're at least off the plan and if the plan is clear, it's easy to know what you have to do to get back on the plan.
Speaker 1:right, you know and I think there's something to say for, like, being flexible with your habits and your routines. I think a always, always do your best to never break the chain of habit. So so if, like, if you're feeling like achy and tired instead of skipping the workout, what if you just brought everything down to like half of the weight, half the reps, but you still like yoga instead yeah, but you still showed up at the time.
Speaker 1:You blocked off for a workout and you even if it was just stretching, but you, just you kept showing up at the time. You said you would for yourself, right, instead of just being like, oh, I'm just gonna take it me day and it's like because then, all of a sudden, you shift your inertia to that.
Speaker 1:The inertia shifts to now not participating, not showing up not the object in motion stage emotion, but so many people have this like all or nothing, where it's like well, if I can't do the five sets of this and then the circuit of that, then why would I work out? Well, it's, it's. It's not a binary, it's a continuum. So just dial that down to from a, from an eight down to a two, just so you can mentally embrace the. The thing you need to do, show it for yourself, get that dopamine hit, that you did, it feel accomplished. That way you keep the chain of habit alive and you and you would dial back the intensity and volume. But the, but the, the task completion, just trying to keep it.
Speaker 2:I mean, even just the other day earlier this week I was just not in the mood for the exercise I was just not there and I was on the razor's edge of just not doing it. I was just like I'm just not in the mood for the exercise. I was just not there and I was on the razor's edge of just not doing it. I was just like I'm just not going to do it, like it's fine.
Speaker 1:It's fine.
Speaker 2:No big deal, just one day Not going to do it, just for whatever reason. It just wasn't happening for me and I decided to do two shoulder warm-up exercises and three sets of push-ups and three sets of body weight rows on the trx. You had to trick yourself. I just was like, look dude. I was like you got like this is gonna take you six minutes yeah, right like literally six minutes. I was like you have six minutes, like you have six fucking minutes.
Speaker 1:Oh yeah, fucking, because you probably spent more than six minutes talking yourself out of it and I didn't have it in me that day to go rip it up.
Speaker 2:I just didn't. I just that, just was the. The plain truth of like maybe I could have forced myself and it maybe would have been better than the, the six minute thing I did, but it was either going to be nothing or just the ultimate compromise of the most fucking bare minimum thing I could do. Yeah, but the bottom line is I did something. Yeah, I, I.
Speaker 2:I kept my little pinky toe in the door at least for that day and I rocked it out and it literally took me probably like six minutes. I mean, I didn't time it, but it was over so quick that I was almost like maybe I could do more, but I was hungry and I needed to eat lunch, and so you know what? Then I ate my lunch and that was that. But I, it was such a struggle and it was such a battle and it was such a human moment, but I did something.
Speaker 2:I did exactly something I had that littlest of a victory, even if I knew I could have done so much more, even if it was all just me being a little bitch that day. Whatever, whatever angle I could have took, I knew I just at least did something. I had some form of momentum, I had something that I accomplished. I had the little success, the tiniest little success.
Speaker 1:Yeah, think about it like let's say, the average person is going to work out three times a week, so that's 150 workouts a year. So in 10 years that's 1,500 workouts. Right, it's unreasonable to think that when you expand the time horizon by that much, that you're going to be able to just show up and crush every one of those right, you're gonna.
Speaker 2:Just it's unrealistic you're just gonna come in and just slash every workout.
Speaker 1:It's like you're it's gonna ebb and it's gonna flow and you can't. It's unreal. It's unreasonable for you to measure success by performance on that long of a time horizon. You measure success by did you show up or did you not show up right, did you? That's how you measure success over a 20 30 year horizon. Did you honor the process? It like our podcast here. Is every episode going to be a banger? Well, no, because let's say, we do this for 10 years and we have thousands of episodes. There's probably gonna be some that are bad, but we don't just not do it, we do it to our best in that moment. And that's kind of the mindset you have to have with exercise and anything that you have avoidance around or you feel a resistance towards doing. Just give yourself permission to just do the minimum effective dose, to just continue to create that chain of habit that becomes so unbreakable over time due to, due to just your consistency with it, that it's not about intensity, volume and quality or the bull's eye every time.
Speaker 1:Yeah, it's about just like just just getting up there and just doing what you can in that moment, and I think that that's a growth mindset yeah that's.
Speaker 2:That's a growth mindset, not a fixed mindset where, if you can't do it perfectly, you might not even do it right, and if you can consistently just show up to do something, then next thing you know, yeah, you'll, you've honored the process, and time will go by and you'd be amazed, yeah there you go, all right, I guess episode 33 shazam boom, coach's corner.
Speaker 1:Justin ethan, we will check you all next time. Peace, peace out everybody.