In the Grand Scheme Of Fitness 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!
In the Grand Scheme Of Fitness With Justin and Ethan
Mindset Shifts, Self-Discipline, and Achieving Long-Term Goals
What if by simply shifting your mindset, you could unlock the path to achieving your long-term health and fitness goals? Discover how embracing self-discipline and personal responsibility can be the key to success as we kick off 2025. We take you through inspiring stories, like that of a client who shed 70 pounds by taking charge of his journey and opting for healthier habits. This episode highlights how meaningful change is often rooted in mindset adjustments and acquiring the necessary tools and skills to navigate the journey more effectively.
Overcome the hurdles of internal resistance by understanding the potency of positive feedback loops. Learn why consistently making tough choices, such as sticking to workouts or preparing nutritious meals, is essential for building momentum toward long-term success. By reframing how we perceive discomfort and negative emotions, you can develop frustration tolerance, leading to profound improvements in various life domains. We explore how embracing failure and perseverance plays a vital role in achieving goals across fitness, business, and personal growth.
Crafting clear intentions and actionable plans can transform vague resolutions into tangible results. By taking a business-like approach to personal goals, you can set clear objectives and break them into manageable milestones. Discover the benefits of reverse engineering these goals into daily, quantifiable actions, creating a roadmap for success in weight loss, financial savings, or lifestyle changes. Our discussion emphasizes planning, accountability, and the importance of intentional communication, providing you with a structured approach to increase the likelihood of reaching your desired outcomes.
If you want to be right, blame your circumstances. If you want to be better, blame yourself. Welcome to Coach's Corner, episode 47. I am Coach Justin Scolard and I am Ethan Wolfe, and this is our first recording of the new year, 2025. And so what we're going to do is just take a moment to reflect on our experiences this last year, working with clients, and what we've seen work and what we've seen not work, as far as just like maintaining long-term results, which, of course, is what everybody wants. Nobody wants to just lose 20 pounds and gain it all back, I'd imagine. And then also maybe just some smart goal setting not the acronym smart, but just more of practical, realistic, kind of playing the long game goal setting. Um, again, kind of all in this umbrella of what works, you know, like yeah, we're in the new year, like stop, like don't do things that have never worked. Let's, let's. Let this be the year that we stop doing things that have never worked. Let this be the year that we stop doing things that have never worked Right right right.
Speaker 1:How was this year for you, man, as far as clients, and you know what you see on the ground.
Speaker 2:I would say pretty good. I mean, I had my one client, my star guy. He lost like 70 pounds in the year.
Speaker 1:So cool.
Speaker 2:Yeah, and it was an interesting journey because you know he definitely came in with some food habits. You know he definitely came in with some food habits. You know some of them. He cut himself before he got in, like he stopped drinking soda and that kind of stuff. But it was really interesting because he dove into it headfirst and took it seriously. But it was a fun way to kind of really see just him counting calories and doing the macros.
Speaker 1:Taking ownership over it?
Speaker 2:Yeah, taking ownership over it, making it his identity in a way, or his new hobby. Taking ownership over it yeah, taking ownership over it, making it his identity in a way, or his new hobby, and also just getting to see him enjoy his life and be able to, you know, still go out or eat certain foods that he really likes and things of that nature, and just see that like if somebody applies themselves with the tools. You know that you can make it work and you know he lost all that weight and is a new person and has the tool set, and you know it's so crazy person and has the tool set and you know it's so crazy.
Speaker 1:I mean a quote that I just heard recently that I love is like if you want to be right, blame your circumstances. If you want to be better, blame yourself. It's like taking responsibility and it's like it's not about your genetics, it's not about your childhood, it's not about the, the place you live in or your partner or your work. It's like it's you. And if we're gonna grow and accomplish amazing things like that and truly like transform your life, I mean, if you lose 70 pounds, you are like you are a different person inside and out 100 but that can't happen if you're blaming your circumstances. That can't happen if you're not taking 100 responsibility for where you are and then taking step-by-step, day-by-day actions towards that reality. So it's just so amazing to see that it is.
Speaker 2:It's really cool and I think you know there there can be lots of obstacles, but I do think it just comes down to taking taking the time to to look at what might be something that you have to work towards and through and whatever it is. And then, just again, I think one of the biggest things is like educate yourself, learn the tools, so that there can be the path of least resistance. Like this will always take effort, right, it's always going to take some form of discipline, something that you're probably not going to want to do. But I think if you learn the tools and you have your little tool belt filled with all the knowledge and knickknacks and paddywhacks, that at least you can then kind of maneuver your way through in the easiest way possible.
Speaker 1:Yep, exactly, it's like the learning curve might be a little bit higher than what you had thought, but once you get over that learning curve, once you just kind of like get over that learning curve, once you just kind of like get past that skill acquisition period, it's just so smooth. Now, versus like, versus avoiding the learning curve and just keep trying to like, go for these, like, cut corner and get fit quick schemes and just like, always feeling frustrated because it never feels easy. It always just feels like you're just, you're just failing. Or if you just do it the right way, like you said, and acquire the skill, embrace frustration, embrace the learning curve, get over the hump and then just like man, it's just easy, smooth sailing path of least resistance from there on out.
Speaker 2:Yeah, 100% yeah. It's interesting, and I think you know, in a time like this, what I would say to people considering it's new year oftentimes where resolutions and fitness goals come into place is that you know, you might that the the idea that motivation and inspiration are great things. They're great jump starters but, as we know, emotions wax and wane and if we only act upon how we feel, we probably won't accomplish much. And so something I've been kind of telling people is like look, if you have a moment of inspiration or motivation to then use that and create some type of goal, create some type of trajectory based on this little gift you have, which is great being motivated or inspired.
Speaker 2:Yeah, it's a great thing, and then write it out, get it set and then lock down into a projected mental framework, so to speak, that this emotion will probably at one point go away and that you'd but now, at least hopefully, that that emotional moment created a plan and created a trajectory and that you're going to have to kind of bite the bullet to that idea of maintaining that trajectory will take some hard times. Totally, there'll be things that you aren't going to want to do. There are going to be moments where you don't want to get up or do the this or the do the that, whatever it might be, and I think that, like we talked about thing in the previous episode, right, that that action breeds emotion, or you know, that kind of an idea and I think so that much closer to creating that consistency and that habit.
Speaker 2:But I think that's just one thing.
Speaker 2:You know, and even for me, kind of going in, I've got some plans for the new year that aren't always on all fitness related, but some of the fitness related, and you know, I'm feeling kind of inspired right now and I'm doing plan and then understanding that there are going to be times that I don't want to do it, but I have to kind of keep my eye on the prize and do it anyway.
Speaker 2:And that's, I think, also where I think also about the tools, because it's like if you're trying to get your finances together, like use like quickbooks or use an app that organizes things, like right, you know, obviously you're going to still have to do new behavior. That new behavior might be scary or intimidating and you might fumble, but there are. There are just so many tools to make so many things easier, totally like getting an online coach or at least educating yourself about macros off youtube or whatever it might be. Just like educating yourself and giving yourself the tools so that when those hard times come around, they can't, they can be a little less difficult when they inevitably come around.
Speaker 1:They can be a little less difficult and less frustrating when they inevitably come around. When they inevitably come around, when motivation inevitably wanes, yeah. When the spark of inspiration inevitably goes away, yeah. And you're left with just you and the same person that has struggled with this thing for so many years. And it's like that moment, that intersection of like do I want the instant gratification of, you know, sleeping in, of ordering takeout, of binge watching tv or or social media when I should be working out, to want the instant gratification of, of indulgence, or do I want the long-term satisfaction?
Speaker 1:of self discipline yeah, and there's nothing there's. You don't need to read a thousand self-help books to figure this out. It is. It is the in the moment when that alarm goes off. When you've scheduled a 5 pm workout and it's 5 pm, what are you going to do when you go grocery shopping and you buy all your meals and then you come home from work and now it's time to turn the oven on and cook the damn thing that you've prepared? You know, are you going to do that? Are you going to order takeout?
Speaker 1:So it's these moments and it's like we got positive feedback loops and we have negative feedback loops. And you know, I don't think that we would ever get rid of our negative feedback loops. In other words, like our bad habits, our conditioned responses, I don't think we could ever get rid of them. They're always going to like be the shadow self of us. But what we can do is we can keep stacking wins and keep creating these positive feedback loops, meaning that you finish a long day of work, you have a 5 pm workout, you're already starting the mental chatter to try to talk yourself out of it, but you choose to do it anyway. So you do the hard thing anyway. So what you've just done there is, you've created a positive feedback loop and what ends up happening is it's like a flywheel, and that big flywheel gets moving and you start to stack more and more and more of these positive feedback, these wins that disproportionately outweigh the negative ones.
Speaker 1:The negative ones are always there, like we were talking about on our last episode. Like you know, negativity, just like complacency, anger, laziness that's easy, that's a. That's like the lowest common denominator of human beings. But the hard stuff, man, that is a daily battle. You have to win a new each and every day, 100 and and it's just. But you can get in momentum and you keep stacking those wins and that's it. That's truly the secret. I think to just long-term success and anything. Fitness is a microcosm for life, of course, but truly like it's just, it's just right. Now. Rubber meets the road. In this instance, what am I gonna do? And if you can just keep choosing the right thing and the hard thing, your life probably look a lot different in a year from now yeah, absolutely, and I think so much of it is like it's the idea of being comfortable, being uncomfortable.
Speaker 2:So often, those moments that we don't want to do something, we face some emotion in us, some resistance that is uncomfortable, like the thought of exercising might reflect to you that you're out of shape, you feel fat, you get winded. It's like sometimes kind of confronting the behavior or entering into the behavior of something that you want to change. Oftentimes we want to change negative things about us or things we don't see as well.
Speaker 2:And so if we're overweight and all of a sudden we start to do the workout journey and it feels foreign to us, that might bring up a huge mirror of all our insecurities and our self-consciousness.
Speaker 1:So often regardless.
Speaker 2:It's an example that there's all these negative emotions that are kind of behind the starting of a behavior, like I know. For me when I'm fresh and even if it's something I've thought about for a long time and I start to do it, it's like because things haven't changed yet. It often puts the mirror up to me and I don't like the mirror and that often is something that I'll be like. Well, I now want to avoid that mirror and so if I don't work out, if I go watch TV instead or get on social media or do whatever, don't cook my own food and just I'll do it tomorrow, whatever.
Speaker 2:So I think it's just like kind of understanding that sometimes we just kind of have to be with our emotions, right, like they talk about processing emotions as having to feel them versus avoid them, yep, and so it's almost like, just like having, like it's almost like you can put up like a little force field around yourself that can help if you know that that's going to come and that when you feel that you just have to be present with it and it's going to be uncomfortable probably, but that if you can just be with that emotion and just feel it and just let it be, and then still move forward anyway with it, that you kind of have to get through that little baptism by fire, especially, I think, when you start something new or start something fresh and start something against to work on a part of yourself that you want to improve, meaning you probably see it as something that could be better.
Speaker 2:But, like Justin was just saying, as you do that and you wade through those potentially negative emotions and do the thing anyway, you'll start to get momentum, you'll start to lose a little weight, you'll start to save a little money, you'll start to have a better relationship, You'll start to just feel better, whatever it is. And then, all of a sudden, the efforts will start to have some reward behind them.
Speaker 2:But I think it's just like a little shout out, that like it's going to be the hardest in the beginning, and if you can recognize that when you confront that hardness, you can at least know what's going on, versus just being like, oh, I'm overwhelmed and fumbling to never really start and get the consistency, to get the momentum, to get the benefits and it's like reframing.
Speaker 1:Reframing. This is like like what if? What if you embraced frustration, like I think that, like this is a concept that I am really hot on lately is like it is a. The game we are playing is frustration, tolerance. Can you tolerate being frustrated, right? Or or can you not? Because if you can't tolerate frustration, frustration is is just another way of saying, like basically accomplishing something, learning a new skill, like achieving something great for yourself, like that is.
Speaker 1:There's like there is a rite of passage that you must go through to earn it, because everybody wants to get fit, nobody wants to get fit slow, nobody wants to get rich slow. But the one thing that most people who have done both those things have in common is it took fucking time, yeah, and you have to learn how to do it and go through frustrations and you just kind of kind of fail faster. It's almost like, uh, it's almost like you just have to get through, you have, you have to test more things so that way you can fail faster. So then you can eventually arrive on the on the correct solution. Right, this is in business, this is in in fitness. It's like. It's like if you only take one shot a year and you fail, how many decades is it before you might hit a winner? Right versus like okay, you know what? Like, let's just keep trying.
Speaker 1:Like turns out. I don't like pilates turns out. You know I don't Like turns out. I don't like Pilates Turns out. You know I don't like keto Turns out. I don't like this. These didn't work. But then you finally through that kind of stumble upon now you know you don't want. Now it's like okay, I got it. So it's like giving yourself permission to feel frustrated and understanding that frustration is part of the process, is part of acquiring a lifetime skill that's going to benefit you forever, and when you learn how to work for it and you learn how to tolerate that frustration, you teach yourself how to keep it. But one thing you're saying about emotions is like you know, emotions are fleeting and like when you look at it like the 10-minute trick, right when it's like okay, I'm not saying I'm not going to order takeout, I'm just going to do it in 10 minutes.
Speaker 1:It's like all you're doing is essentially creating a little space between stimulus and response. That little tickle I want to buy this thing so bad, I want to order this takeout so bad, or, you know, name your thing and you're just like all right, right, I'm not telling myself, no, I'm just saying that I'm gonna do it in 10 minutes. Let me walk away. Yeah, let me just go like use the bathroom, get a glass of water, just like chill for a second, and then I'm gonna do it when I come back, because that desire, that emotion at that point is probably fleeted. Your better sense might come in and you might go.
Speaker 2:nah, it's all good, I'll just I don't need to buy this pair of shoes. Yeah, exactly, I already have this. Yeah, how many more? How?
Speaker 1:many more pairs of white nikes do I need? Yeah? I'll need another sun hat. I already have a sun hat, yeah, so, so you know, it's just like these little, it's like this is, I think you know, the ancient philosophy of just knowing thyself. I don't know, uh, who said that, if it was aristotle, or you know one of these guys, but uh you know, it's just like know thyself.
Speaker 1:And it's like I know that I I'm I get very excited, I want things.
Speaker 1:Yesterday and because I know my own propensities, I then can now develop sort of. Because I know my own propensities, I then can now develop sort of tricks and hacks to like purposefully either stall myself from making a decision. That you know. When you're not attached to something, you're just thinking clearly, you know you need to stay in this lane, but then you get in the weeds of it and all these great, shiny objects pop up at you and all these options and you kind of lose yourself a little bit. But the rules you set for yourself. When you're up here with a clear mind and detached, it's like you need to create little tricks and hacks for yourself to trick yourself into either getting your butt into the gym and working out or, you know, pausing on making an impulsive decision or whatever. So when you're in the weeds and you're actually on the the the battleground, you can, you can you have a strategy to kind of keep yourself in parameters so you don't just fly off to Pluto and regret your decisions.
Speaker 2:Yeah, 100%. Yeah, I mean it's like they talk about it. Yeah, it's like they always say, like you have to create your plan when you're not in the state of being you're trying to fight. Yeah, Right.
Speaker 1:So it's like, if you have an anger, much more concise way of putting it.
Speaker 2:Yeah, but it's like if you have like, you actually start to get like higher heart rate, your palms sweat Cause they say if you have like an anger component, they like. Once you, once you become physiological, it's very hard to turn the process flooded as yeah. Yeah, it gets all crazy, and so you know there's like these strategies of like okay, of like okay. You need to learn like on a scale of one to ten, when, what number is you that you get physical, physically activated, your?
Speaker 2:nervous system starts to go the hormones might be a two, might be a nine for you, but it's like you have to like learn where that is and name that for yourself and then from there it's like to create strategies, almost like a, an alarm system in your house where you're like I realize I'm approaching a four. If I I hit four, I'm going to go to that place. It's not going to be good. I don't want to do that. I've now created strategies self-talk, breathing, taking a walk and doing all these things.
Speaker 2:But all these strategies and plans, they say that you have to do it in a clear mind. You have to create the framework when you're not in that place so that you have the tools ready. And if you're always try to kind of create change, I think, out of the place. That doesn't serve you, it's going to be much harder. You're always going to feel defeated immediately and that kind of thing. And so I think it's always the same way. It's like, whatever your goal is, you have to kind of find a moment when you're kind of centered, when you're feeling good, take a bath, get calm, do whatever and then I think kind of start to look at your trajectories, look at your plans, look at how you're going to lose weight kind of create the plans for yourself when you're not caught in the emotions like you might be like, oh, I feel terrible about myself, I'm so fat, I'm overweight and then next thing you know you do a detox or something, yeah, or just yeah, or like the idea of starting.
Speaker 2:It's kind of like, I think, what I was saying before. It's like the idea of starting to change and to do something different when you're in the the mud pits just feels like well, what's the point?
Speaker 1:no, the first step is to get out of the mud pits. You gotta get, yeah. You gotta mess it.
Speaker 2:It could be hard, yeah it's like so often, just like taking a walk and do it, but it is an interesting thing of just like framing, framing your, your future path in a place where you're not caught up in your thinking clearly a little bit, I think is very helpful.
Speaker 1:And then, like you know, basically don't go grocery shopping when you're hungry, exactly.
Speaker 2:That's 100%, you know.
Speaker 1:That's it essentially right. It's like you know plan for yourself. You know before it's urgent, yeah, before it's like super high stakes is when you want to make these plans.
Speaker 1:That's the truth but yeah, and so you know, just going to like, okay, what do we do then? Yeah, I'll be lying if I'd said that like I don't look at new years we've talked about. This is like an opportunity to sort of at least set some intentions. You know, like I'm not a big like resolutioner, I'm not going to resolve to like do anything because I feel like this is a iterative process that happens over the course of your lifetime and one day doesn't necessarily change much emotionally, energetically, symbolically. But I think that you can certainly set intentions. So you know, I own my own business, I have a staff, we have there's payroll, there's marketing, there's all kinds of stuff. And what's interesting is like you can take all these sort of like common things, concepts and you just reframe it from like a business lens and it's like like you wouldn't exactly think of, like a stuffy corporate CEO or executive, like vision boarding or, like you know, setting their goals and intentions. But they, but that's, that's how business goes right. It's like you have, you have, okay, what's our quarterly target? What's our, what's our annual target? What's our, what's our annual target? How do you break that down into a monthly milestone, weekly? And now, how do we who's who's responsible for what, and then you delegate and that's how a good business would run. And I think that like it's not different necessarily from like a personal level of just like, of like we don't have to resolve to be different, but we can absolutely set intentions of like hey, how do you want the first quarter of this year to go for you? Fitness, finance, relationship, career, whatever, pick your two to four categories and it's like what is your intention over the next few months and then over the next year? And then it's like okay, now what does that look like? Extrapolate that down to like weekly milestones. So if there's 12 weeks in this quarter, how will you know that you're on track? How do we measure success? Is there a milestone? Weight loss is easy. Let's say you want to lose 20 pounds over the next 13 weeks Totally doable. You're looking at about one and a half pounds a week. So that would be the weekly target to know that you're on track for that quarterly goal. Yeah, okay. Well, how do we lose one and a half pounds a week? You need to be at about a 708 calorie deficit per day. Yeah, okay. So then we figure out what my body, what's my maintenance calories minus 700 from that number hit my step goal. Um, work out a few times a week in the gym with some weights, don't overthink it. Rinse and repeat, rinse and repeat.
Speaker 1:But that's the objective and I think that like that, that sort of like just intention and process orientation, of like, okay, this is my process, now it's. It's much more just like clear line, straightforward, very actionable, very, very quantifiable, versus like I'm just gonna resolve to be all these crazy things that like I think. I think they call it failure. Friday, the second friday of january, most people have quit their, their resolutions. But if you have this strategy, you're like, oh, this is what I do. I can just reverse engineer my goal, yeah, and then just to boil it down to, like my, my two to three daily objectives and then, just like, now, there you go, there's your roadmap, that's how you set really strong intentions and reverse it, reverse engineer it down to a daily, step-by-step process.
Speaker 2:For sure, and I think you know it's fundamentally. It's like, as I'm listening to this, I'm just, you know, so I'm just reflecting on the importance of a plan, like you're talking about just having a plan, and and because without the roadmap, without the plan, you're the odds that you're just going to be floating along, you know. So it's like, oh, you have a resolution to lose weight, or you know, to stop drinking, or something right, and it's just like, okay, you stay that. And then, like, tomorrow comes, and then what, like what, what, what, what is the plan? Well, how is it going to be different? You know, what are you going to do differently? Are you going to get rid of all the alcohol in your house? Are you going to tell your friends and your, your partners?
Speaker 2:Like we're not going to be drinking for maybe a month, three months for and for an indefinite period of time. So I just want you to know that. So if we go out, I'll still go out with you. I'll get a soda, but just keep that in mind.
Speaker 1:No peer pressure, yeah no peer pressure.
Speaker 2:What is the strategy? Because I think if you just say, hey, I'm going to lose weight and start exercising, okay, cool, if you get a gym, exactly so. Then what's the plan? It's like okay, well, at least I want to go these days. A step in the plan. Okay, I'm going to just go do the treadmill. Fine, a plan, something, but just some type of intent, something you can aim towards, that you can kind of check it off the list if you've done it or not. Yeah, and it's like you said. It's like you go look a little farther out, reverse engineer it and then you at least know if you're hitting your mark and if you can just do that consistently like the results will come.
Speaker 2:You know, if you're looking to save more money for a trip or to go to some wedding in some crazy part of the world, in the East somewhere, or something, you know you're going to have to create some type of a plan.
Speaker 1:If you you say you want to save money, that's fine.
Speaker 2:But no, now you need to look at you, how much money you made in a week, and you, how much can you spare?
Speaker 1:and all this you know, so it's just interesting because I think the plan is super important he's, he's.
Speaker 1:we have our wedding in sri lanka in three weeks. In case you're wondering, I'm dragging him along. Um, but um, yeah, and and I think too, like, measuring measure success on, did you in the beginning? Success can be a binary, yes or no. It doesn't need to be like what you necessarily did. Like you said, okay, I'm going to work out, eat better this year Cool, that's a pipe dream. Now the plan is I'm going to go to the gym every morning at 7 am, monday, wednesdays and Fridays Cool.
Speaker 1:Now we got a little bit of a strategy and I I think that, like, in that scenario, if you are like a super noob or you've just been off your game for a minute, like don't measure success on. Like what you like, what you think you should be doing at that time oh, it was so busy, I wasn't planning for that, for how busy it was so busy. I wasn't planning for that, for how busy it was. So I just ended up, you know, doing some pushups and walking the treadmill Great, that's a win. Like, yes, there's an infinite amount of things you could have done, you're right, but the fact that you got your ass out of bed and you got to the gym before work and you just did it. Even if you just walked a few miles and did 30 pushups like miles and did 30 push-ups, like that's something, you went from zero to one for sure, which is often the hardest step.
Speaker 1:And so I think, just measuring success on, did you? Did you actually show up the time that you've allocated for the thing that you say that you want to do yes or no? And if you can say yes, I'm, I would be stoked if I was your coach and you and you actually just did that, like that's all good, you know it doesn't need, because, because now we can get better in time. Now you're going to get more comfortable. Now it's 50 pushups, and it's 50 pushups, 50 squats, and it's some dumbbell work, and then it's you're using some machines and now you've got push pull leg day and then you're throwing some and all of a sudden, three months later, you've got a full ass progressive routine seeing some good results, right?
Speaker 2:So it's like measuring success on.
Speaker 1:Did you just show up at the time. You said you would and uh, and do your best. And if you can just say yes, that's a huge win, a hundred percent.
Speaker 2:You know cause it really does. The consistency thing is the hardest thing and the most important thing. You know it's just to to keep it up and to show up all the time over and over again. Is is can definitely be challenging, and so I think you know that's kind of what I was saying about. The path of least resistance is, I think when you have the tools, you can maneuver through the winding road a little bit easier, right? So if you're looking to lose weight and you have an understanding of macros or portions, you understand you can eat a fistful of rice but not more. Whatever it is, you have some tools that can make things a little bit easier to be consistent, because without the consistency nothing will come.
Speaker 1:And even if it's like a low level.
Speaker 2:like you said, if you had a whole leg day workout plan and every machine was taken and it was a mess in there and you just walked and did pushups like that's still a win and that's still something consistent, and so just those lowest barriers of entry a lot of the time over and over again, again will climb you up the stairs 100% and I think too, also having contingency plans.
Speaker 1:So let's say, the goal is to give up drinking or to give up ordering takeout or to get to the gym a few days a week. Get to the gym a few days a week. Think of, think of like a couple of if then scenarios, so that you can be prepared for when you might run into a situation where you kind of feel pressured or out of out of sorts a little bit. But you've already thought through that. So if the gym is packed, there's no machines available, then I'll do this almost like plan a, plan b. Plan a is maybe like a full leg day. Yeah, okay, every squat, rack and dumbbell and press and leg press machine was taken. So plan b is I'm just gonna do like you know, lunges, bodyweight squats and incline walk.
Speaker 1:If then scenario okay, my, so, uh, you know I'm gonna, I want to, you know, give up drinking for a few months, great. But you know, all my friends drink, drink and they want to go out. So it's like okay A. I think you had a good point of externalizing it. In that case. I think, with food and alcohol especially, don't internalize your goals. Externalize there's accountability. Get it out of your mouth. If you're just thinking in your head, I'm not going to drink, and then your friend calls you like oh dude, I'm moving next week.
Speaker 1:Man, I'm gonna miss you. Let's get a drink. And you're like, well, none the wiser, yeah, exactly fine, yeah, but if you're, but if you kind of like make it known and like tell your friends and tell your significant others that like, hey, I'm just taking a couple months off, I'm drinking. So if you, you know, or you know eating out, so if you guys want to hang, I'm totally down, but just so you know eating out. So if you guys want to hang, I'm totally down, but just so you know this is what I'm doing, because I want to make different decisions.
Speaker 1:Yeah, it just it puts you. It puts, brings all the power back to you. You externalize it. There's like there's a group accountability. Now no one's going to like peer pressure you or be caught off guard because you're different now. So there's a lot of power in that. But I think too, just like a couple of a b scenarios, like, okay, if I find myself in this scenario, then I'm gonna do this plan a, plan b really set you up for the long haul, so you're not finding yourself in a situation where you're like, oh, didn't think about this one, right crap yeah, like left on left in the field, it's like oh, yeah, yeah so there you guys go.
Speaker 1:I think that's uh episode 47, 47 I believe. Almost big 50 almost finished a full year of these podcasts, just about minus a couple weeks pretty cool very cool. Um and uh, I think we've kind of found our voice, our groove a little bit, at least for now.
Speaker 1:I'm sure we'll look back in the year and be like oh, we thought we had it figured out, yeah, but uh yeah it feels good, it feels like we've, we've, we're stumbling upon sort of a cool thing here at this coach's corner podcast, and I'm really excited for this next new year. Yep and uh, we'll check you all next week. Peace out, bye.