WEBVTT
00:00:00.239 --> 00:00:04.320
Welcome to a new season of Mind Body Method Podcast, and I am Josh Grimm.
00:00:04.480 --> 00:00:06.480
This season is going to work a little differently.
00:00:06.559 --> 00:00:16.239
You know, I've designed these episodes as a progression, with each conversation building on the one before it as we create stronger systems around our health, our mindset, and the way that we live.
00:00:16.399 --> 00:00:24.320
You can absolutely listen to any episode on its own, but following the season from beginning to end will allow you to build on what you've learned each week.
00:00:24.480 --> 00:00:28.800
And we're starting with the idea that sets the foundation for everything ahead.
00:00:29.039 --> 00:00:32.079
Goals give you direction and systems move you forward.
00:00:32.320 --> 00:00:33.359
Welcome.
00:00:38.719 --> 00:00:41.600
I want to start this season with a very simple idea.
00:00:41.840 --> 00:00:44.560
Goals give you direction and systems move you forward.
00:00:44.640 --> 00:00:52.079
And I want you to remember that sentence because almost everything that we're going to talk about this season comes back to that.
00:00:52.399 --> 00:00:57.520
For years, working in fitness and wellness, I've watched people set goals, fail at goals.
00:00:58.320 --> 00:00:59.759
I've said plenty of them myself.
00:00:59.840 --> 00:01:16.480
You know, lose 10 pounds, build muscle, lose some muscle, get stronger, meditate every morning, sleep better, eat better, drink less, you know, become more disciplined, focus more on my recovery, feel more confident, have more energy, get my life together.
00:01:16.719 --> 00:01:19.120
We're actually pretty good at deciding what we want.
00:01:19.359 --> 00:01:24.239
Where most of us struggle is building a life that consistently moves us toward it.
00:01:24.400 --> 00:01:27.439
And that's the distinction I want to explore a little bit today.
00:01:27.680 --> 00:01:30.799
Because a goal tells you where you want to go.
00:01:30.959 --> 00:01:34.239
A system determines whether you actually get there.
00:01:34.560 --> 00:01:38.959
This season of Mind Body Method is going to be about building those systems.
00:01:39.200 --> 00:01:48.239
My promise to you this season is that each week I'm going to help you take something that can feel complicated in health and wellness and make it practical.
00:01:48.480 --> 00:02:00.879
We're going to talk about, you know, your body, your mindset, your habits, your nutrition, your environment, your relationships with yourself, with other people also, and the routines that shape the way that you live.
00:02:01.040 --> 00:02:11.759
But I don't want this to be, you know, another wellness podcast where you listen for 30 minutes and think, you know, that was interesting, and then go back to doing exactly what you were doing before you started the podcast.
00:02:11.919 --> 00:02:14.080
I want you to use this every week.
00:02:14.240 --> 00:02:19.120
I want you to walk away with something you can actually put into practice and develop a system.
00:02:19.360 --> 00:02:22.159
And today we are going to be starting with the foundation.
00:02:22.319 --> 00:02:36.080
We're going to figure out, you know, where you want to go, why you want to get there, and most importantly, what systems currently exist in your life that are either moving you toward that person or keeping you exactly where you are.
00:02:36.400 --> 00:02:40.080
Because whether you realize it or not, you already have a system going on.
00:02:40.319 --> 00:02:45.520
The question is whether they're working for you and whether it's kind of pushing you away from what you want to be.
00:02:45.759 --> 00:02:48.000
I want to make something clear before we go any farther.
00:02:48.080 --> 00:02:49.680
You know, I'm not anti-goal.
00:02:49.840 --> 00:02:50.560
Goals matter.
00:02:50.719 --> 00:02:52.159
I use goals, I have goals.
00:02:52.319 --> 00:02:57.919
But I think sometimes when people start talking about systems and habits, they make goals sound almost irrelevant.
00:02:58.080 --> 00:03:07.439
They're not, you know, you need direction, you need something, you're moving toward, you know, you need some picture in your mind of the person you're trying to become and the life that you're you're trying to create.
00:03:07.599 --> 00:03:10.879
You know, if you want to lose 20 pounds, you know, that's useful information.
00:03:11.039 --> 00:03:15.120
If you want to gain 10 pounds of muscle, that's also useful information.
00:03:15.360 --> 00:03:28.560
You know, if you want, you know, to go to the doctor and have better blood work, more energy, greater mobility, less stress, a better relationship with food, or simply to look in the mirror and feel more comfortable with a man or woman looking back at you, that matters.
00:03:28.719 --> 00:03:31.120
And your goals tell you something about yourself.
00:03:31.360 --> 00:03:39.439
They will tell you what you value, they will tell you what you want to change, and sometimes they will tell you what you are no longer willing to actually tolerate.
00:03:39.599 --> 00:03:44.159
That can be incredibly powerful, but here's where we often get into trouble.
00:03:44.400 --> 00:03:50.719
We become obsessed with a destination and spend almost no time thinking about the structure required to reach it.
00:03:50.879 --> 00:03:53.680
You know, think about New Year's resolutions, for example.
00:03:53.919 --> 00:03:57.120
January comes around and everybody suddenly has goals.
00:03:57.280 --> 00:04:02.719
Gyms are packed, people are meal prepping left and right, you know, nobody's drinking for a month or for a few weeks.
00:04:02.879 --> 00:04:04.479
Everybody has a new morning routine.
00:04:04.560 --> 00:04:10.400
They're meditating, they're buying supplements, you know, they're downloading all these apps and you know, they're tracking everything.
00:04:10.560 --> 00:04:16.560
And for a few weeks, a couple of weeks, a month or two, there's tremendous energy around it and there's force around it.
00:04:16.720 --> 00:04:22.800
Life happens, work gets busy, someone gets sick, you travel, you don't sleep well, you don't enjoy doing what you're doing.
00:04:22.959 --> 00:04:36.480
Your relationship might get complicated, you're stressed, you miss two workouts, you miss three workouts, you order out instead of cooking at home, instead of meal prepping, and suddenly this thing you felt so committed to three weeks ago starts to disappear.
00:04:36.720 --> 00:04:37.759
You know what changed?
00:04:37.920 --> 00:04:39.600
It's usually not the goal.
00:04:39.759 --> 00:04:41.040
You still want the result.
00:04:41.279 --> 00:04:44.160
What changed was your emotional relationship to the process.
00:04:44.319 --> 00:04:45.920
You know, the excitement disappeared.
00:04:46.000 --> 00:04:47.040
It was no longer fun.
00:04:47.120 --> 00:04:50.160
And then excitement was the thing holding the process together.
00:04:50.399 --> 00:04:52.959
The process disappeared with it when that happens.
00:04:53.199 --> 00:04:57.040
And that's why I want you to stop asking yourself one particular question.
00:04:57.279 --> 00:04:58.720
How do I stay motivated?
00:04:58.879 --> 00:04:59.439
You don't.
00:04:59.600 --> 00:05:00.319
Not all the time.
00:05:00.480 --> 00:05:01.040
Nobody does.
00:05:01.199 --> 00:05:02.399
I don't, no one does.
00:05:02.560 --> 00:05:03.920
I'm not motivated every day.
00:05:04.000 --> 00:05:07.439
You know, there are mornings I don't want to train, or evenings or days.
00:05:07.519 --> 00:05:09.439
You know, there are times I don't want to meditate.
00:05:09.680 --> 00:05:18.240
And there are days when I'd rather eat something easier in order to take out and something that supports what I'm trying to accomplish and trying to achieve with my body.
00:05:18.399 --> 00:05:21.920
There are days when work feels exciting and days when it feels like work.
00:05:22.079 --> 00:05:23.600
You know, that's just human nature.
00:05:23.839 --> 00:05:26.800
The goal isn't to become permanently motivated.
00:05:26.959 --> 00:05:29.759
The goal is to build something that doesn't require you to be.
00:05:29.920 --> 00:05:32.000
That's a system, that's a productive system.
00:05:32.240 --> 00:05:34.399
So the takeaway from this first part is simple.
00:05:34.480 --> 00:05:38.000
You know, keep the goal, but stop expecting the goal to do the work.
00:05:38.240 --> 00:05:39.920
Your goal gives you a target.
00:05:40.079 --> 00:05:43.680
What we build underneath it determines whether you ever actually reach it.
00:05:43.839 --> 00:05:49.120
We need to talk about the goal itself because sometimes the system isn't the first problem.
00:05:49.360 --> 00:05:52.720
You know, sometimes we're chasing something we haven't really defined.
00:05:52.879 --> 00:05:55.279
You know, someone tells me, I want to get healthier.
00:05:55.439 --> 00:05:56.639
Okay, what does that mean?
00:05:56.800 --> 00:05:57.920
What does healthier mean?
00:05:58.000 --> 00:05:59.360
You know, that's a huge word.
00:05:59.600 --> 00:06:01.279
Does healthier mean losing weight?
00:06:01.439 --> 00:06:02.879
Does it mean getting stronger?
00:06:03.120 --> 00:06:04.560
Does it mean sleeping eight hours?
00:06:04.720 --> 00:06:06.160
Does it mean getting in 10,000 steps?
00:06:06.319 --> 00:06:08.000
Does it mean reducing your blood pressure?
00:06:08.240 --> 00:06:15.680
Being able to climb stairs without without getting winded, having enough energy at four in the afternoon that you don't need another coffee or any kind of caffeine?
00:06:15.839 --> 00:06:18.959
Is it feeling comfortable taking your shirt off at the beach or at a pool?
00:06:19.120 --> 00:06:24.560
You know, being able to travel without abandoning every healthy habit that you have and coming back feeling okay?
00:06:24.720 --> 00:06:26.800
Is it feeling mentally calmer?
00:06:26.959 --> 00:06:28.720
Those are all completely different goals.
00:06:28.800 --> 00:06:35.040
And until you define what you're actually trying to accomplish, it's very difficult to build a system around it.
00:06:35.279 --> 00:06:36.639
So I want you to do something.
00:06:36.800 --> 00:06:40.000
Think about your own your own health and your own life right now.
00:06:40.160 --> 00:06:44.319
You know, not the health you think you're supposed to want or your answer you're supposed to have, but yours.
00:06:44.480 --> 00:06:51.600
You know, if I gave you six months and told you that you can make meaningful progress in three areas of your health and wellness, what would they be?
00:06:51.759 --> 00:06:52.720
Is it strength?
00:06:52.879 --> 00:06:54.240
Is it your body composition?
00:06:54.399 --> 00:06:56.000
You know, is it is your mental health?
00:06:56.079 --> 00:06:57.199
Is it a combination?
00:06:57.360 --> 00:07:03.759
You know, maybe it's sleep, maybe it's mobility, maybe it's confidence, maybe it's your relationship with food, understanding macros.
00:07:03.920 --> 00:07:05.680
Maybe it's simple consistency.
00:07:05.839 --> 00:07:09.920
Whatever it is, name it, and then go one step farther.
00:07:10.079 --> 00:07:13.600
Ask yourself, why does this specific matter to me?
00:07:13.759 --> 00:07:20.959
And that's where the big this becomes more interesting because losing 15 pounds isn't really about the 15 pounds.
00:07:21.120 --> 00:07:22.720
There's usually something underneath it.
00:07:22.800 --> 00:07:24.319
It's not usually just the number.
00:07:24.480 --> 00:07:26.720
You know, maybe you want to feel attractive again.
00:07:26.879 --> 00:07:29.120
Maybe you want to feel more powerful in your body.
00:07:29.279 --> 00:07:32.160
You know, maybe you've stopped recognizing yourself in the mirror.
00:07:32.319 --> 00:07:33.439
Maybe your clothes don't fit.
00:07:33.519 --> 00:07:42.560
Maybe you're approaching 40 or 50 or 60 and you're realizing that the decisions that you're making now are going to determine how you experience the next 20 or 30 years.
00:07:42.720 --> 00:07:49.120
You know, maybe you've spent years taking care of everybody else and you've realized that you've stopped taking care of yourself.
00:07:49.360 --> 00:07:58.800
You know, maybe you're successful in almost every area of your life, but your physical health kind of falls to the wayside and doesn't reflect the standards that you have everywhere else.
00:07:58.959 --> 00:08:02.000
And that's the conversation I want you to have with yourself.
00:08:02.240 --> 00:08:07.360
Because a meaningful goal isn't going to be just a number, it's connected to the identity.
00:08:07.519 --> 00:08:09.759
And identity is incredibly powerful.
00:08:09.920 --> 00:08:24.800
Instead of only saying I want to lose 15 pounds, try, you know, I want to become someone who takes care of my body, you know, instead of saying I want to start working out, try, I want to build a life where physical strength is a priority of mine and something I look forward to doing.
00:08:25.040 --> 00:08:34.320
Instead of saying I want to meditate or I need to meditate, say I want to become a man or woman who can create space between what happens to me and how I respond.
00:08:34.480 --> 00:08:36.240
Those are all different statements.
00:08:36.480 --> 00:08:39.759
And now you're talking about who you're becoming.
00:08:40.080 --> 00:08:44.799
When you understand that, you can actually start building systems around that identity.
00:08:44.960 --> 00:08:48.960
And your goal should tell more than what you want to achieve.
00:08:49.120 --> 00:08:52.559
It should tell you something about the person that you're trying to become.
00:08:52.720 --> 00:08:58.480
You know, get clear on that person first because we're going to build a system around that person.
00:08:58.639 --> 00:09:01.279
This is where I think this gets a little interesting.
00:09:01.360 --> 00:09:06.559
You know, when I say build systems, it can sound like I'm asking you to create some complicated new structure for your life.
00:09:06.639 --> 00:09:07.600
You know, I'm not saying that.
00:09:07.679 --> 00:09:11.679
I'm not asking you to do that because, like I said, you already have systems in place.
00:09:11.840 --> 00:09:13.440
Your current life is full of them.
00:09:13.600 --> 00:09:19.440
The way that you wake up is a system, the way that you eat is a system, or a routine, if you want to look at it that way.
00:09:19.600 --> 00:09:25.039
The way you shop for groceries is a system, and the way you decide whether you're going to the gym is a system.
00:09:25.279 --> 00:09:27.360
The way you respond to stress, same thing.
00:09:27.519 --> 00:09:30.320
The way you use your phone before bed, same thing.
00:09:30.559 --> 00:09:36.639
Habits, your weekends have systems, your relationships have systems, and your work has systems.
00:09:37.600 --> 00:09:40.399
Most of them just weren't intentionally designed.
00:09:40.559 --> 00:09:42.399
They evolved, they evolved around your life.
00:09:42.480 --> 00:09:48.559
And that's important because sometimes people look at their current health and think something is wrong with them, right?
00:09:48.799 --> 00:09:50.080
I don't have discipline.
00:09:50.240 --> 00:09:51.519
I can't stick with anything.
00:09:51.600 --> 00:09:53.360
You know, they built it, beat themselves up.
00:09:53.519 --> 00:09:54.879
I always fall off, you know.
00:09:55.039 --> 00:09:55.840
Maybe it's that.
00:09:56.159 --> 00:10:01.679
Maybe your current systems are simply producing exactly what they were built to produce.
00:10:01.919 --> 00:10:06.080
You know, let's say you tell me you want to train four times a week.
00:10:06.240 --> 00:10:06.879
That's great.
00:10:07.039 --> 00:10:08.960
So then I ask, you know, when?
00:10:09.039 --> 00:10:11.120
And you say, whenever I have time.
00:10:11.360 --> 00:10:12.399
That's not a system.
00:10:12.480 --> 00:10:14.320
You're already setting yourself up for failure.
00:10:14.480 --> 00:10:15.440
That's a hope.
00:10:15.759 --> 00:10:19.440
Because you've made exercise compete against everything else in your life.
00:10:19.679 --> 00:10:32.799
Work, dinners with friends, outings with friends, you know, dating, travel, building in fatigue, Netflix, your phone, whatever feels more urgent in that moment that you're scared that you're scared to let go of.
00:10:33.039 --> 00:10:37.039
And exercise is supposed to win that fight four times every week.
00:10:37.279 --> 00:10:38.480
Eventually it won't.
00:10:38.639 --> 00:10:43.120
So now compare that to, you know, Monday, Tuesday, Thursday, Saturday, 7:30 in the morning.
00:10:43.200 --> 00:10:44.320
That's when I want to work out.
00:10:44.559 --> 00:10:52.240
Workout clothes laid out the night before, program already written, your gym is selected, training time protected on the calendar, you know, schedule it.
00:10:52.399 --> 00:10:54.559
Now we have a system, a beginning of a system.
00:10:54.720 --> 00:10:57.840
Same goal, completely different likelihood of success.
00:10:58.000 --> 00:10:59.840
Nutrition works exactly the same way.
00:10:59.919 --> 00:11:02.960
You know, people say, I want to eat better, I need to eat better.
00:11:03.120 --> 00:11:06.799
Then Monday morning arrives and there isn't any food in the refrigerator.
00:11:06.960 --> 00:11:13.039
They're running late, they haven't prepped lunch, they haven't planned lunch, so they go hungry and they're hungry at two o'clock and they haven't had a full meal.
00:11:13.200 --> 00:11:20.960
They get home exhausted at seven, and now they're supposed to make the perfect nutritional decision while tired, stressed, and starving.
00:11:21.120 --> 00:11:25.039
So again, we're asking willpower to rescue a bad system.
00:11:25.279 --> 00:11:27.519
A better system might be very simple.
00:11:27.679 --> 00:11:37.919
Sunday, grocery shop, two pro two proteins prepared, rice ready, fruit in the house, protein shakes available, a couple of meals you can grab whenever life gets busy and chaotic.
00:11:38.080 --> 00:11:39.919
There's nothing sexy about that, but it works.
00:11:40.000 --> 00:11:44.480
And this is why I think wellness has become unnecessarily complicated.
00:11:44.639 --> 00:11:50.159
You know, we're constantly looking for advanced solutions to basic problems.
00:11:50.399 --> 00:11:54.559
We're asking about the perfect supplement when we sleep when we only sleep five hours.
00:11:54.639 --> 00:12:00.000
You know, we're debating the perfect workout split when we only train once every 10 days.
00:12:00.159 --> 00:12:06.720
And we're buying these wearables to track recovery while staying up until one in the morning scrolling through our phones or watching television.
00:12:06.879 --> 00:12:10.080
You know, we're optimizing things we haven't even established.
00:12:10.240 --> 00:12:15.039
Before optimization comes consistency, and before consistency comes structure.
00:12:15.200 --> 00:12:18.240
And structure is simply another word for systems.
00:12:18.639 --> 00:12:24.000
Look at the health you have today without judgment and ask, you know, what systems produce this?
00:12:24.240 --> 00:12:26.799
Because you're currently your current reality isn't random.
00:12:26.960 --> 00:12:32.799
You know, once you understand the structure behind it, you can start changing the structure instead of constantly blaming yourself.
00:12:33.120 --> 00:12:35.840
This might be the most important part of today's conversation.
00:12:36.000 --> 00:12:38.960
Don't build your wellness routine for your best day.
00:12:39.120 --> 00:12:45.759
Build it for the day when you're tired, when you're busy, when you're stressed, and when you're unmotivated, or when you're traveling, you know, when you're overwhelmed.
00:12:45.919 --> 00:12:53.039
We all have all of those days because anybody can follow a wellness plan when everything is going perfectly, when you have enough rest, when you have that perfect day.
00:12:53.200 --> 00:12:56.240
The real test is whether your system can survive your actual life.
00:12:56.399 --> 00:12:59.519
You know, I've seen people create routines that look incredible on paper.
00:12:59.679 --> 00:13:16.399
You know, five workouts, 10,000 steps every day, meal prep, no alcohol for a month, or on the week during the week, you know, meditate every day, journaling, eight hours of perfect sleep, cold plunge once a week, you know, your supplements, your mobility work, and whatever else we're currently being told we need to do.
00:13:16.559 --> 00:13:18.240
We can't all do all of those things.
00:13:18.399 --> 00:13:18.960
That's great.
00:13:19.120 --> 00:13:23.279
Until Wednesday, then suddenly you create a second full-time job called wellness.
00:13:23.440 --> 00:13:25.200
Eventually, they're going to quit that job.
00:13:25.360 --> 00:13:27.200
You know, it doesn't pay the bills.
00:13:27.360 --> 00:13:34.480
I'd rather see someone create three or four things they can consistently do for a year than 15 things that they can do for 12 days.
00:13:34.639 --> 00:13:38.720
You know, maybe your first system is training three days, three times per week.
00:13:38.879 --> 00:13:41.200
Maybe it's hitting a protein target every day.
00:13:41.360 --> 00:13:51.519
Maybe it's a 10-minute walk after dinner, maybe it's getting to bed 30 minutes earlier, maybe it's five minutes of meditation when you wake up in the morning before you actually grab your phone and look at that.
00:13:51.679 --> 00:13:52.639
You know, that's enough.
00:13:52.879 --> 00:13:56.720
I think that's especially important for us because we can be incredibly all or nothing.
00:13:56.799 --> 00:14:01.200
You know, new diet, new program, new routine, and everything changes on Monday.
00:14:01.440 --> 00:14:05.919
Then we miss a workout or have a bad weekend, and suddenly we think that the whole thing has failed.
00:14:06.000 --> 00:14:07.120
And that's BS.
00:14:07.679 --> 00:14:10.960
One imperfect day doesn't destroy a system.
00:14:11.200 --> 00:14:14.080
The system is what gets you back into your rhythm.
00:14:14.240 --> 00:14:15.600
That's the entire point.
00:14:15.759 --> 00:14:18.879
You don't need a life where nothing ever goes wrong.
00:14:19.039 --> 00:14:23.279
You need a structure that makes returning to the system easier.
00:14:23.519 --> 00:14:25.840
If you miss Monday, then train on Tuesday.
00:14:26.000 --> 00:14:29.600
If dinner wasn't ideal, breakfast doesn't become punishment.
00:14:29.759 --> 00:14:32.399
If you sleep badly, then you adjust for the next night.
00:14:32.559 --> 00:14:35.840
You know, if you travel, you maintain the fundamentals.
00:14:36.399 --> 00:14:39.200
If you lose momentum for a week, you return to the system.
00:14:39.279 --> 00:14:41.919
And that's what consistency actually looks like.
00:14:42.000 --> 00:14:45.200
You know, it's not perfection, it's the ability to return.
00:14:45.279 --> 00:14:49.440
And the stronger your systems become, the less dramatic that return feels.
00:14:49.679 --> 00:14:53.679
A good system isn't one that you follow perfectly, it's one you can return to quickly.
00:14:53.759 --> 00:14:56.320
You know, build for your real life, not the fantasy life.
00:14:56.480 --> 00:15:01.039
There's another piece of this that I don't think we talk about enough, and that is your environment.
00:15:01.200 --> 00:15:06.080
You know, we love talking about discipline because discipline makes everything feel personal.
00:15:06.320 --> 00:15:08.639
You know, if you're succeeding, you're disciplined.
00:15:08.799 --> 00:15:10.799
If you're struggling, you aren't, right?
00:15:11.120 --> 00:15:14.879
But environment has an enormous influence on our behaviors.
00:15:15.120 --> 00:15:16.720
Think about something very simple.
00:15:16.879 --> 00:15:26.240
If you want to eat more nutritious food, but your kitchen is filled with food that pulls you into the opposite direction and cravings, you're creating friction every single day.
00:15:26.480 --> 00:15:33.919
If you want to go to bed earlier and sleep earlier, but your phone is next to your face in bed and you're looking at it and you're scrolling at it, you're creating friction.
00:15:34.159 --> 00:15:41.919
If you want to train before work, but every morning you have to find your clothes, pack your bag, decide what workout you're doing, you're also creating friction.
00:15:42.080 --> 00:15:44.399
So small obstacles do matter.
00:15:44.639 --> 00:15:49.519
Part of building systems is asking, how can I make the behavior I want easier?
00:15:49.679 --> 00:15:54.320
Well, you lay out the clothes, you schedule the workout, you prepare the food, you put the supplements where you'll see them.
00:15:54.480 --> 00:15:56.159
You know, keep the water bottle on your desk.
00:15:56.320 --> 00:15:58.399
Put the phone outside of the bedroom if you can.
00:15:58.559 --> 00:16:02.240
Choose a gym that's convenient, that's in close distance to you, or on the way to work.
00:16:02.320 --> 00:16:04.799
Have a program before you walk through the door.
00:16:04.960 --> 00:16:07.120
Make the right thing the easier thing.
00:16:07.360 --> 00:16:12.720
And on the other side, how do I make the behaviors that don't serve me slightly harder?
00:16:12.879 --> 00:16:14.000
People don't think about that.
00:16:14.159 --> 00:16:15.759
You don't need enormous barriers.
00:16:15.919 --> 00:16:19.279
Sometimes a little friction is enough to interrupt an unconscious pattern.
00:16:19.360 --> 00:16:20.960
It's not weakness, it's intelligence.
00:16:21.039 --> 00:16:25.360
You're designing your environment to support the person you're trying to become.
00:16:25.600 --> 00:16:29.120
And this extends beyond your physical environment.
00:16:29.279 --> 00:16:38.799
You know, look at the people around you, look at your conversations you're having with your friends, look at your social media, look at what you're consuming mentally and digesting.
00:16:39.039 --> 00:16:42.559
Because do those things reinforce the person that you're trying to become?
00:16:42.720 --> 00:16:45.919
Or are you constantly fighting against them?
00:16:46.080 --> 00:16:53.600
Your wellness system isn't only what happens inside of the gym, it's the entire ecosystem surrounding your life that you built for yourself.
00:16:53.679 --> 00:17:00.720
So stop asking yourself to overpower your environment every day and start designing an environment that supports your standards.
00:17:00.960 --> 00:17:03.440
Make the behaviors you want easier to repeat.
00:17:03.600 --> 00:17:07.119
So here's what I actually want you to do after this episode.
00:17:07.359 --> 00:17:10.400
I want you to conduct a very simple systems audit.
00:17:10.559 --> 00:17:12.079
You know, nothing complicated.
00:17:12.240 --> 00:17:19.039
Take out your phone, your notes app, a journal, whatever it is that you use, write something down, and write down one single health goal.
00:17:19.200 --> 00:17:19.839
Just one.
00:17:20.000 --> 00:17:32.640
You know, going back to a reference, maybe I want to lose 15 pounds or I want to build muscle, I want to feel mentally calmer, I want to have more energy, I want to become consistent with my training schedule.
00:17:33.039 --> 00:17:35.839
Whatever yours is, underneath it, right?
00:17:36.079 --> 00:17:37.440
Why does this matter?
00:17:37.680 --> 00:17:39.920
Don't give me the superficial answer.
00:17:40.079 --> 00:17:41.359
You know, just keep going.
00:17:41.599 --> 00:17:43.359
What changes if you achieve this?
00:17:43.440 --> 00:17:44.559
You know, how do you feel?
00:17:44.720 --> 00:17:46.480
How do you anticipate you will feel?
00:17:46.559 --> 00:17:47.519
How do you behave?
00:17:47.759 --> 00:17:49.039
What becomes possible?
00:17:49.200 --> 00:17:50.400
You know, who are you becoming?
00:17:50.480 --> 00:17:51.599
Who do you want to become?
00:17:51.759 --> 00:17:55.359
And then, right, what am I currently doing that supports this goal?
00:17:55.440 --> 00:17:56.799
And be honest with yourself.
00:17:56.960 --> 00:17:58.720
Maybe you're already trained twice a week.
00:17:58.880 --> 00:17:59.519
That's great.
00:17:59.680 --> 00:18:01.279
You know, maybe that's just not enough.
00:18:01.519 --> 00:18:04.000
Maybe breakfast is consistently solid, good.
00:18:04.319 --> 00:18:06.960
Maybe you walk every morning, that's also good.
00:18:07.440 --> 00:18:09.599
And don't overlook what's already working.
00:18:09.759 --> 00:18:11.920
You know, we're not rebuilding your entire life.
00:18:12.079 --> 00:18:14.000
We're kind of just trying to strengthen it.
00:18:14.160 --> 00:18:18.640
Then ask, what am I currently doing that works against this goal?
00:18:18.880 --> 00:18:21.279
And come at this with no judgment for yourself.
00:18:21.440 --> 00:18:23.680
Maybe weekends are completely unstructured.
00:18:23.759 --> 00:18:28.319
You know, maybe sleep is inconsistent, and maybe you don't have an actual workout schedule.
00:18:28.480 --> 00:18:31.119
Maybe you're drinking alcohol more than you want to.
00:18:31.279 --> 00:18:34.160
Maybe you're stress-eating and that happens every single night.
00:18:34.319 --> 00:18:36.079
Maybe you your phone keeps you awake.
00:18:36.160 --> 00:18:38.480
Maybe you have an addiction to the social media scroll.
00:18:38.640 --> 00:18:40.960
Maybe you're skipping meals and overeating later.
00:18:41.039 --> 00:18:44.079
You know, we're collecting information and that's all we're doing.
00:18:44.240 --> 00:18:49.200
And finally, what is the one system I could put into place this specific week?
00:18:49.279 --> 00:18:51.440
You know, not 10, not five, just one.
00:18:51.599 --> 00:18:56.160
You know, maybe it's I have it every Sunday at four, I plan my workouts for the week.
00:18:56.240 --> 00:18:56.960
That's a system.
00:18:57.119 --> 00:19:01.519
Every Monday and Thursday, I grocery shop or order groceries for the next few days.
00:19:01.680 --> 00:19:02.799
That's another system.
00:19:03.119 --> 00:19:07.440
Every morning before I'm going to check my email, I meditate for five minutes.
00:19:07.759 --> 00:19:08.240
System.
00:19:08.559 --> 00:19:15.119
You know, every night at 10:30, my go my phone goes on the charger, outside the bedroom, my alarm is set, I get into bed.
00:19:15.440 --> 00:19:19.039
Every weekday, lunch contains 30 to 40 grams of protein.
00:19:19.119 --> 00:19:19.920
That's a system.
00:19:20.160 --> 00:19:26.559
Simple, repeatable, measurable, and attached to something that already exists in your life.
00:19:26.640 --> 00:19:27.680
Just small changes.
00:19:27.920 --> 00:19:31.519
Do that for a few weeks, and something interesting will start to happen.
00:19:31.759 --> 00:19:34.319
You actually stop negotiating with yourself so much.
00:19:34.480 --> 00:19:36.720
You don't wake up wondering whether you're going to train.
00:19:36.799 --> 00:19:37.920
You know, it's Tuesday.
00:19:38.079 --> 00:19:39.200
Tuesday is a training day.
00:19:39.279 --> 00:19:40.640
So yes, you're going to train.
00:19:40.799 --> 00:19:45.119
You know, you don't wonder whether you're going to meditate because that's what you do every morning.
00:19:45.200 --> 00:19:47.119
You make coffee, you sit down, you meditate.
00:19:47.440 --> 00:19:50.240
You don't wait until you're starving to figure out dinner.
00:19:50.400 --> 00:19:53.920
Dinner has already been considered, it's already planned, it's already ready to go.
00:19:54.000 --> 00:19:59.359
You know, the number of decisions decrease, and that's one of the biggest benefits of systems.
00:19:59.519 --> 00:20:03.519
They conserve mental energy for all the other things that we have to worry about and do.
00:20:03.680 --> 00:20:07.839
You don't need to continuously convince yourself to become the person you're trying to become.
00:20:08.000 --> 00:20:10.240
You know, you start living like that person.
00:20:10.400 --> 00:20:12.240
This week, don't overhaul your life.
00:20:12.400 --> 00:20:19.839
Identify one goal, understand why it matters, look honestly at the systems producing your current reality and change one of them.
00:20:20.000 --> 00:20:25.759
One system repeated consistently can change far more than 10 goals you never build a structure around.
00:20:25.920 --> 00:20:27.920
This is sort of where I want to leave you with today.
00:20:28.079 --> 00:20:31.279
You know, goals give you direction, systems move you forward.
00:20:31.440 --> 00:20:32.480
Your goals matter.
00:20:32.640 --> 00:20:38.640
Keep it, write it down, make it specific, understand why you want it, but then stop staring at the finish line.
00:20:38.799 --> 00:20:43.039
Turn your attention towards your days because that's where your life is actually happening.
00:20:43.279 --> 00:20:46.240
Your health isn't created six months from now.
00:20:46.400 --> 00:21:00.720
It's being created today, it's being created in this moment, in your morning, in your meals and your workouts, in your sleep, in your thoughts and your environment, and the decisions that seem insignificant because you've made them a thousand times before.
00:21:01.039 --> 00:21:03.359
Those decisions become patterns.
00:21:03.599 --> 00:21:08.000
Patterns become systems, and systems produce outcomes.
00:21:08.319 --> 00:21:11.279
Eventually, those outcomes become your life.
00:21:11.599 --> 00:21:14.480
And that's what we're going to work on this season.
00:21:14.640 --> 00:21:25.039
Not chasing some perfect version of ourselves, not trying to find the perfect version of ourselves, not another 30-day transformation, not relying on motivation to magically appear every morning.
00:21:25.200 --> 00:21:41.039
We're going to build, we're going to look at the physical body, we're going to look at the mindset, we're going to look at our nutrition, we're going to look at our training, we're going to look at recovery, we're going to look at relationships, our stresses, our environment, our confidence, our actual identity.
00:21:41.200 --> 00:21:44.079
And we're going to keep asking one specific question.
00:21:44.319 --> 00:21:49.680
What system can I put into place that makes the person I want to become easier to be?
00:21:49.920 --> 00:22:00.880
Each week, I'm going to give you something practical to work with, something to think about, something to carry with you, maybe something to challenge you a little bit, and something you can actually take into your own life.
00:22:01.119 --> 00:22:04.400
So your work after this first episode is very simple.
00:22:04.640 --> 00:22:13.279
Choose one goal, define why it matters, identify what's currently helping you, identify what's getting in your way, and build one system.
00:22:13.519 --> 00:22:16.720
Not Monday, not next month, starting with something today.
00:22:16.960 --> 00:22:19.759
Because you don't need to completely change your life today.
00:22:19.920 --> 00:22:24.640
You need to change something you can repeat tomorrow and then repeat it again.
00:22:24.799 --> 00:22:26.400
And that's how momentum works.
00:22:26.480 --> 00:22:28.079
That's how momentum gets built.
00:22:28.240 --> 00:22:29.839
That's how confidence gets built.
00:22:29.920 --> 00:22:32.559
And that's how your body will start to see changes.
00:22:32.720 --> 00:22:34.720
You know, that's how your mindset changes.
00:22:34.880 --> 00:22:37.839
That's ultimately how your life is going to change.
00:22:38.079 --> 00:22:41.279
Goals give you direction, systems move you forward.
00:22:41.839 --> 00:22:42.720
Thanks for listening.
00:22:42.799 --> 00:22:45.039
This has been Mind Body Method Podcast.
00:22:45.200 --> 00:22:52.079
And anywhere you watch, listen to your podcast, like, subscribe, share with your viewers, share with your friends, and see you next week.
00:22:52.240 --> 00:22:53.039
Thanks.
00:22:53.519 --> 00:22:56.240
Thank you for joining me today on Mind Body Method.
00:22:56.400 --> 00:23:03.599
This podcast is part of Pride House Media, hosted by me, Josh Grimm, produced and edited by Josh Rosensweig.
00:23:03.759 --> 00:23:06.160
Original music composed by Neil Balavin.
00:23:06.319 --> 00:23:10.720
If you enjoyed this episode, please subscribe wherever you listen to podcasts.
00:23:10.880 --> 00:23:13.279
And while you're there, leave us a rating and review.
00:23:13.440 --> 00:23:15.759
It really helps others to discover the show.
00:23:15.920 --> 00:23:26.720
I'd love to stay connected with you, so join the conversation by following me at Josh Grimm underscore fitnet on Instagram and by emailing me at questions at mindbodypodcast.com.
00:00:00.239 --> 00:00:04.320
Welcome to a new season of Mind Body Method Podcast, and I am Josh Grimm.
00:00:04.480 --> 00:00:06.480
This season is going to work a little differently.
00:00:06.559 --> 00:00:16.239
You know, I've designed these episodes as a progression, with each conversation building on the one before it as we create stronger systems around our health, our mindset, and the way that we live.
00:00:16.399 --> 00:00:24.320
You can absolutely listen to any episode on its own, but following the season from beginning to end will allow you to build on what you've learned each week.
00:00:24.480 --> 00:00:28.800
And we're starting with the idea that sets the foundation for everything ahead.
00:00:29.039 --> 00:00:32.079
Goals give you direction and systems move you forward.
00:00:32.320 --> 00:00:33.359
Welcome.
00:00:38.719 --> 00:00:41.600
I want to start this season with a very simple idea.
00:00:41.840 --> 00:00:44.560
Goals give you direction and systems move you forward.
00:00:44.640 --> 00:00:52.079
And I want you to remember that sentence because almost everything that we're going to talk about this season comes back to that.
00:00:52.399 --> 00:00:57.520
For years, working in fitness and wellness, I've watched people set goals, fail at goals.
00:00:58.320 --> 00:00:59.759
I've said plenty of them myself.
00:00:59.840 --> 00:01:16.480
You know, lose 10 pounds, build muscle, lose some muscle, get stronger, meditate every morning, sleep better, eat better, drink less, you know, become more disciplined, focus more on my recovery, feel more confident, have more energy, get my life together.
00:01:16.719 --> 00:01:19.120
We're actually pretty good at deciding what we want.
00:01:19.359 --> 00:01:24.239
Where most of us struggle is building a life that consistently moves us toward it.
00:01:24.400 --> 00:01:27.439
And that's the distinction I want to explore a little bit today.
00:01:27.680 --> 00:01:30.799
Because a goal tells you where you want to go.
00:01:30.959 --> 00:01:34.239
A system determines whether you actually get there.
00:01:34.560 --> 00:01:38.959
This season of Mind Body Method is going to be about building those systems.
00:01:39.200 --> 00:01:48.239
My promise to you this season is that each week I'm going to help you take something that can feel complicated in health and wellness and make it practical.
00:01:48.480 --> 00:02:00.879
We're going to talk about, you know, your body, your mindset, your habits, your nutrition, your environment, your relationships with yourself, with other people also, and the routines that shape the way that you live.
00:02:01.040 --> 00:02:11.759
But I don't want this to be, you know, another wellness podcast where you listen for 30 minutes and think, you know, that was interesting, and then go back to doing exactly what you were doing before you started the podcast.
00:02:11.919 --> 00:02:14.080
I want you to use this every week.
00:02:14.240 --> 00:02:19.120
I want you to walk away with something you can actually put into practice and develop a system.
00:02:19.360 --> 00:02:22.159
And today we are going to be starting with the foundation.
00:02:22.319 --> 00:02:36.080
We're going to figure out, you know, where you want to go, why you want to get there, and most importantly, what systems currently exist in your life that are either moving you toward that person or keeping you exactly where you are.
00:02:36.400 --> 00:02:40.080
Because whether you realize it or not, you already have a system going on.
00:02:40.319 --> 00:02:45.520
The question is whether they're working for you and whether it's kind of pushing you away from what you want to be.
00:02:45.759 --> 00:02:48.000
I want to make something clear before we go any farther.
00:02:48.080 --> 00:02:49.680
You know, I'm not anti-goal.
00:02:49.840 --> 00:02:50.560
Goals matter.
00:02:50.719 --> 00:02:52.159
I use goals, I have goals.
00:02:52.319 --> 00:02:57.919
But I think sometimes when people start talking about systems and habits, they make goals sound almost irrelevant.
00:02:58.080 --> 00:03:07.439
They're not, you know, you need direction, you need something, you're moving toward, you know, you need some picture in your mind of the person you're trying to become and the life that you're you're trying to create.
00:03:07.599 --> 00:03:10.879
You know, if you want to lose 20 pounds, you know, that's useful information.
00:03:11.039 --> 00:03:15.120
If you want to gain 10 pounds of muscle, that's also useful information.
00:03:15.360 --> 00:03:28.560
You know, if you want, you know, to go to the doctor and have better blood work, more energy, greater mobility, less stress, a better relationship with food, or simply to look in the mirror and feel more comfortable with a man or woman looking back at you, that matters.
00:03:28.719 --> 00:03:31.120
And your goals tell you something about yourself.
00:03:31.360 --> 00:03:39.439
They will tell you what you value, they will tell you what you want to change, and sometimes they will tell you what you are no longer willing to actually tolerate.
00:03:39.599 --> 00:03:44.159
That can be incredibly powerful, but here's where we often get into trouble.
00:03:44.400 --> 00:03:50.719
We become obsessed with a destination and spend almost no time thinking about the structure required to reach it.
00:03:50.879 --> 00:03:53.680
You know, think about New Year's resolutions, for example.
00:03:53.919 --> 00:03:57.120
January comes around and everybody suddenly has goals.
00:03:57.280 --> 00:04:02.719
Gyms are packed, people are meal prepping left and right, you know, nobody's drinking for a month or for a few weeks.
00:04:02.879 --> 00:04:04.479
Everybody has a new morning routine.
00:04:04.560 --> 00:04:10.400
They're meditating, they're buying supplements, you know, they're downloading all these apps and you know, they're tracking everything.
00:04:10.560 --> 00:04:16.560
And for a few weeks, a couple of weeks, a month or two, there's tremendous energy around it and there's force around it.
00:04:16.720 --> 00:04:22.800
Life happens, work gets busy, someone gets sick, you travel, you don't sleep well, you don't enjoy doing what you're doing.
00:04:22.959 --> 00:04:36.480
Your relationship might get complicated, you're stressed, you miss two workouts, you miss three workouts, you order out instead of cooking at home, instead of meal prepping, and suddenly this thing you felt so committed to three weeks ago starts to disappear.
00:04:36.720 --> 00:04:37.759
You know what changed?
00:04:37.920 --> 00:04:39.600
It's usually not the goal.
00:04:39.759 --> 00:04:41.040
You still want the result.
00:04:41.279 --> 00:04:44.160
What changed was your emotional relationship to the process.
00:04:44.319 --> 00:04:45.920
You know, the excitement disappeared.
00:04:46.000 --> 00:04:47.040
It was no longer fun.
00:04:47.120 --> 00:04:50.160
And then excitement was the thing holding the process together.
00:04:50.399 --> 00:04:52.959
The process disappeared with it when that happens.
00:04:53.199 --> 00:04:57.040
And that's why I want you to stop asking yourself one particular question.
00:04:57.279 --> 00:04:58.720
How do I stay motivated?
00:04:58.879 --> 00:04:59.439
You don't.
00:04:59.600 --> 00:05:00.319
Not all the time.
00:05:00.480 --> 00:05:01.040
Nobody does.
00:05:01.199 --> 00:05:02.399
I don't, no one does.
00:05:02.560 --> 00:05:03.920
I'm not motivated every day.
00:05:04.000 --> 00:05:07.439
You know, there are mornings I don't want to train, or evenings or days.
00:05:07.519 --> 00:05:09.439
You know, there are times I don't want to meditate.
00:05:09.680 --> 00:05:18.240
And there are days when I'd rather eat something easier in order to take out and something that supports what I'm trying to accomplish and trying to achieve with my body.
00:05:18.399 --> 00:05:21.920
There are days when work feels exciting and days when it feels like work.
00:05:22.079 --> 00:05:23.600
You know, that's just human nature.
00:05:23.839 --> 00:05:26.800
The goal isn't to become permanently motivated.
00:05:26.959 --> 00:05:29.759
The goal is to build something that doesn't require you to be.
00:05:29.920 --> 00:05:32.000
That's a system, that's a productive system.
00:05:32.240 --> 00:05:34.399
So the takeaway from this first part is simple.
00:05:34.480 --> 00:05:38.000
You know, keep the goal, but stop expecting the goal to do the work.
00:05:38.240 --> 00:05:39.920
Your goal gives you a target.
00:05:40.079 --> 00:05:43.680
What we build underneath it determines whether you ever actually reach it.
00:05:43.839 --> 00:05:49.120
We need to talk about the goal itself because sometimes the system isn't the first problem.
00:05:49.360 --> 00:05:52.720
You know, sometimes we're chasing something we haven't really defined.
00:05:52.879 --> 00:05:55.279
You know, someone tells me, I want to get healthier.
00:05:55.439 --> 00:05:56.639
Okay, what does that mean?
00:05:56.800 --> 00:05:57.920
What does healthier mean?
00:05:58.000 --> 00:05:59.360
You know, that's a huge word.
00:05:59.600 --> 00:06:01.279
Does healthier mean losing weight?
00:06:01.439 --> 00:06:02.879
Does it mean getting stronger?
00:06:03.120 --> 00:06:04.560
Does it mean sleeping eight hours?
00:06:04.720 --> 00:06:06.160
Does it mean getting in 10,000 steps?
00:06:06.319 --> 00:06:08.000
Does it mean reducing your blood pressure?
00:06:08.240 --> 00:06:15.680
Being able to climb stairs without without getting winded, having enough energy at four in the afternoon that you don't need another coffee or any kind of caffeine?
00:06:15.839 --> 00:06:18.959
Is it feeling comfortable taking your shirt off at the beach or at a pool?
00:06:19.120 --> 00:06:24.560
You know, being able to travel without abandoning every healthy habit that you have and coming back feeling okay?
00:06:24.720 --> 00:06:26.800
Is it feeling mentally calmer?
00:06:26.959 --> 00:06:28.720
Those are all completely different goals.
00:06:28.800 --> 00:06:35.040
And until you define what you're actually trying to accomplish, it's very difficult to build a system around it.
00:06:35.279 --> 00:06:36.639
So I want you to do something.
00:06:36.800 --> 00:06:40.000
Think about your own your own health and your own life right now.
00:06:40.160 --> 00:06:44.319
You know, not the health you think you're supposed to want or your answer you're supposed to have, but yours.
00:06:44.480 --> 00:06:51.600
You know, if I gave you six months and told you that you can make meaningful progress in three areas of your health and wellness, what would they be?
00:06:51.759 --> 00:06:52.720
Is it strength?
00:06:52.879 --> 00:06:54.240
Is it your body composition?
00:06:54.399 --> 00:06:56.000
You know, is it is your mental health?
00:06:56.079 --> 00:06:57.199
Is it a combination?
00:06:57.360 --> 00:07:03.759
You know, maybe it's sleep, maybe it's mobility, maybe it's confidence, maybe it's your relationship with food, understanding macros.
00:07:03.920 --> 00:07:05.680
Maybe it's simple consistency.
00:07:05.839 --> 00:07:09.920
Whatever it is, name it, and then go one step farther.
00:07:10.079 --> 00:07:13.600
Ask yourself, why does this specific matter to me?
00:07:13.759 --> 00:07:20.959
And that's where the big this becomes more interesting because losing 15 pounds isn't really about the 15 pounds.
00:07:21.120 --> 00:07:22.720
There's usually something underneath it.
00:07:22.800 --> 00:07:24.319
It's not usually just the number.
00:07:24.480 --> 00:07:26.720
You know, maybe you want to feel attractive again.
00:07:26.879 --> 00:07:29.120
Maybe you want to feel more powerful in your body.
00:07:29.279 --> 00:07:32.160
You know, maybe you've stopped recognizing yourself in the mirror.
00:07:32.319 --> 00:07:33.439
Maybe your clothes don't fit.
00:07:33.519 --> 00:07:42.560
Maybe you're approaching 40 or 50 or 60 and you're realizing that the decisions that you're making now are going to determine how you experience the next 20 or 30 years.
00:07:42.720 --> 00:07:49.120
You know, maybe you've spent years taking care of everybody else and you've realized that you've stopped taking care of yourself.
00:07:49.360 --> 00:07:58.800
You know, maybe you're successful in almost every area of your life, but your physical health kind of falls to the wayside and doesn't reflect the standards that you have everywhere else.
00:07:58.959 --> 00:08:02.000
And that's the conversation I want you to have with yourself.
00:08:02.240 --> 00:08:07.360
Because a meaningful goal isn't going to be just a number, it's connected to the identity.
00:08:07.519 --> 00:08:09.759
And identity is incredibly powerful.
00:08:09.920 --> 00:08:24.800
Instead of only saying I want to lose 15 pounds, try, you know, I want to become someone who takes care of my body, you know, instead of saying I want to start working out, try, I want to build a life where physical strength is a priority of mine and something I look forward to doing.
00:08:25.040 --> 00:08:34.320
Instead of saying I want to meditate or I need to meditate, say I want to become a man or woman who can create space between what happens to me and how I respond.
00:08:34.480 --> 00:08:36.240
Those are all different statements.
00:08:36.480 --> 00:08:39.759
And now you're talking about who you're becoming.
00:08:40.080 --> 00:08:44.799
When you understand that, you can actually start building systems around that identity.
00:08:44.960 --> 00:08:48.960
And your goal should tell more than what you want to achieve.
00:08:49.120 --> 00:08:52.559
It should tell you something about the person that you're trying to become.
00:08:52.720 --> 00:08:58.480
You know, get clear on that person first because we're going to build a system around that person.
00:08:58.639 --> 00:09:01.279
This is where I think this gets a little interesting.
00:09:01.360 --> 00:09:06.559
You know, when I say build systems, it can sound like I'm asking you to create some complicated new structure for your life.
00:09:06.639 --> 00:09:07.600
You know, I'm not saying that.
00:09:07.679 --> 00:09:11.679
I'm not asking you to do that because, like I said, you already have systems in place.
00:09:11.840 --> 00:09:13.440
Your current life is full of them.
00:09:13.600 --> 00:09:19.440
The way that you wake up is a system, the way that you eat is a system, or a routine, if you want to look at it that way.
00:09:19.600 --> 00:09:25.039
The way you shop for groceries is a system, and the way you decide whether you're going to the gym is a system.
00:09:25.279 --> 00:09:27.360
The way you respond to stress, same thing.
00:09:27.519 --> 00:09:30.320
The way you use your phone before bed, same thing.
00:09:30.559 --> 00:09:36.639
Habits, your weekends have systems, your relationships have systems, and your work has systems.
00:09:37.600 --> 00:09:40.399
Most of them just weren't intentionally designed.
00:09:40.559 --> 00:09:42.399
They evolved, they evolved around your life.
00:09:42.480 --> 00:09:48.559
And that's important because sometimes people look at their current health and think something is wrong with them, right?
00:09:48.799 --> 00:09:50.080
I don't have discipline.
00:09:50.240 --> 00:09:51.519
I can't stick with anything.
00:09:51.600 --> 00:09:53.360
You know, they built it, beat themselves up.
00:09:53.519 --> 00:09:54.879
I always fall off, you know.
00:09:55.039 --> 00:09:55.840
Maybe it's that.
00:09:56.159 --> 00:10:01.679
Maybe your current systems are simply producing exactly what they were built to produce.
00:10:01.919 --> 00:10:06.080
You know, let's say you tell me you want to train four times a week.
00:10:06.240 --> 00:10:06.879
That's great.
00:10:07.039 --> 00:10:08.960
So then I ask, you know, when?
00:10:09.039 --> 00:10:11.120
And you say, whenever I have time.
00:10:11.360 --> 00:10:12.399
That's not a system.
00:10:12.480 --> 00:10:14.320
You're already setting yourself up for failure.
00:10:14.480 --> 00:10:15.440
That's a hope.
00:10:15.759 --> 00:10:19.440
Because you've made exercise compete against everything else in your life.
00:10:19.679 --> 00:10:32.799
Work, dinners with friends, outings with friends, you know, dating, travel, building in fatigue, Netflix, your phone, whatever feels more urgent in that moment that you're scared that you're scared to let go of.
00:10:33.039 --> 00:10:37.039
And exercise is supposed to win that fight four times every week.
00:10:37.279 --> 00:10:38.480
Eventually it won't.
00:10:38.639 --> 00:10:43.120
So now compare that to, you know, Monday, Tuesday, Thursday, Saturday, 7:30 in the morning.
00:10:43.200 --> 00:10:44.320
That's when I want to work out.
00:10:44.559 --> 00:10:52.240
Workout clothes laid out the night before, program already written, your gym is selected, training time protected on the calendar, you know, schedule it.
00:10:52.399 --> 00:10:54.559
Now we have a system, a beginning of a system.
00:10:54.720 --> 00:10:57.840
Same goal, completely different likelihood of success.
00:10:58.000 --> 00:10:59.840
Nutrition works exactly the same way.
00:10:59.919 --> 00:11:02.960
You know, people say, I want to eat better, I need to eat better.
00:11:03.120 --> 00:11:06.799
Then Monday morning arrives and there isn't any food in the refrigerator.
00:11:06.960 --> 00:11:13.039
They're running late, they haven't prepped lunch, they haven't planned lunch, so they go hungry and they're hungry at two o'clock and they haven't had a full meal.
00:11:13.200 --> 00:11:20.960
They get home exhausted at seven, and now they're supposed to make the perfect nutritional decision while tired, stressed, and starving.
00:11:21.120 --> 00:11:25.039
So again, we're asking willpower to rescue a bad system.
00:11:25.279 --> 00:11:27.519
A better system might be very simple.
00:11:27.679 --> 00:11:37.919
Sunday, grocery shop, two pro two proteins prepared, rice ready, fruit in the house, protein shakes available, a couple of meals you can grab whenever life gets busy and chaotic.
00:11:38.080 --> 00:11:39.919
There's nothing sexy about that, but it works.
00:11:40.000 --> 00:11:44.480
And this is why I think wellness has become unnecessarily complicated.
00:11:44.639 --> 00:11:50.159
You know, we're constantly looking for advanced solutions to basic problems.
00:11:50.399 --> 00:11:54.559
We're asking about the perfect supplement when we sleep when we only sleep five hours.
00:11:54.639 --> 00:12:00.000
You know, we're debating the perfect workout split when we only train once every 10 days.
00:12:00.159 --> 00:12:06.720
And we're buying these wearables to track recovery while staying up until one in the morning scrolling through our phones or watching television.
00:12:06.879 --> 00:12:10.080
You know, we're optimizing things we haven't even established.
00:12:10.240 --> 00:12:15.039
Before optimization comes consistency, and before consistency comes structure.
00:12:15.200 --> 00:12:18.240
And structure is simply another word for systems.
00:12:18.639 --> 00:12:24.000
Look at the health you have today without judgment and ask, you know, what systems produce this?
00:12:24.240 --> 00:12:26.799
Because you're currently your current reality isn't random.
00:12:26.960 --> 00:12:32.799
You know, once you understand the structure behind it, you can start changing the structure instead of constantly blaming yourself.
00:12:33.120 --> 00:12:35.840
This might be the most important part of today's conversation.
00:12:36.000 --> 00:12:38.960
Don't build your wellness routine for your best day.
00:12:39.120 --> 00:12:45.759
Build it for the day when you're tired, when you're busy, when you're stressed, and when you're unmotivated, or when you're traveling, you know, when you're overwhelmed.
00:12:45.919 --> 00:12:53.039
We all have all of those days because anybody can follow a wellness plan when everything is going perfectly, when you have enough rest, when you have that perfect day.
00:12:53.200 --> 00:12:56.240
The real test is whether your system can survive your actual life.
00:12:56.399 --> 00:12:59.519
You know, I've seen people create routines that look incredible on paper.
00:12:59.679 --> 00:13:16.399
You know, five workouts, 10,000 steps every day, meal prep, no alcohol for a month, or on the week during the week, you know, meditate every day, journaling, eight hours of perfect sleep, cold plunge once a week, you know, your supplements, your mobility work, and whatever else we're currently being told we need to do.
00:13:16.559 --> 00:13:18.240
We can't all do all of those things.
00:13:18.399 --> 00:13:18.960
That's great.
00:13:19.120 --> 00:13:23.279
Until Wednesday, then suddenly you create a second full-time job called wellness.
00:13:23.440 --> 00:13:25.200
Eventually, they're going to quit that job.
00:13:25.360 --> 00:13:27.200
You know, it doesn't pay the bills.
00:13:27.360 --> 00:13:34.480
I'd rather see someone create three or four things they can consistently do for a year than 15 things that they can do for 12 days.
00:13:34.639 --> 00:13:38.720
You know, maybe your first system is training three days, three times per week.
00:13:38.879 --> 00:13:41.200
Maybe it's hitting a protein target every day.
00:13:41.360 --> 00:13:51.519
Maybe it's a 10-minute walk after dinner, maybe it's getting to bed 30 minutes earlier, maybe it's five minutes of meditation when you wake up in the morning before you actually grab your phone and look at that.
00:13:51.679 --> 00:13:52.639
You know, that's enough.
00:13:52.879 --> 00:13:56.720
I think that's especially important for us because we can be incredibly all or nothing.
00:13:56.799 --> 00:14:01.200
You know, new diet, new program, new routine, and everything changes on Monday.
00:14:01.440 --> 00:14:05.919
Then we miss a workout or have a bad weekend, and suddenly we think that the whole thing has failed.
00:14:06.000 --> 00:14:07.120
And that's BS.
00:14:07.679 --> 00:14:10.960
One imperfect day doesn't destroy a system.
00:14:11.200 --> 00:14:14.080
The system is what gets you back into your rhythm.
00:14:14.240 --> 00:14:15.600
That's the entire point.
00:14:15.759 --> 00:14:18.879
You don't need a life where nothing ever goes wrong.
00:14:19.039 --> 00:14:23.279
You need a structure that makes returning to the system easier.
00:14:23.519 --> 00:14:25.840
If you miss Monday, then train on Tuesday.
00:14:26.000 --> 00:14:29.600
If dinner wasn't ideal, breakfast doesn't become punishment.
00:14:29.759 --> 00:14:32.399
If you sleep badly, then you adjust for the next night.
00:14:32.559 --> 00:14:35.840
You know, if you travel, you maintain the fundamentals.
00:14:36.399 --> 00:14:39.200
If you lose momentum for a week, you return to the system.
00:14:39.279 --> 00:14:41.919
And that's what consistency actually looks like.
00:14:42.000 --> 00:14:45.200
You know, it's not perfection, it's the ability to return.
00:14:45.279 --> 00:14:49.440
And the stronger your systems become, the less dramatic that return feels.
00:14:49.679 --> 00:14:53.679
A good system isn't one that you follow perfectly, it's one you can return to quickly.
00:14:53.759 --> 00:14:56.320
You know, build for your real life, not the fantasy life.
00:14:56.480 --> 00:15:01.039
There's another piece of this that I don't think we talk about enough, and that is your environment.
00:15:01.200 --> 00:15:06.080
You know, we love talking about discipline because discipline makes everything feel personal.
00:15:06.320 --> 00:15:08.639
You know, if you're succeeding, you're disciplined.
00:15:08.799 --> 00:15:10.799
If you're struggling, you aren't, right?
00:15:11.120 --> 00:15:14.879
But environment has an enormous influence on our behaviors.
00:15:15.120 --> 00:15:16.720
Think about something very simple.
00:15:16.879 --> 00:15:26.240
If you want to eat more nutritious food, but your kitchen is filled with food that pulls you into the opposite direction and cravings, you're creating friction every single day.
00:15:26.480 --> 00:15:33.919
If you want to go to bed earlier and sleep earlier, but your phone is next to your face in bed and you're looking at it and you're scrolling at it, you're creating friction.
00:15:34.159 --> 00:15:41.919
If you want to train before work, but every morning you have to find your clothes, pack your bag, decide what workout you're doing, you're also creating friction.
00:15:42.080 --> 00:15:44.399
So small obstacles do matter.
00:15:44.639 --> 00:15:49.519
Part of building systems is asking, how can I make the behavior I want easier?
00:15:49.679 --> 00:15:54.320
Well, you lay out the clothes, you schedule the workout, you prepare the food, you put the supplements where you'll see them.
00:15:54.480 --> 00:15:56.159
You know, keep the water bottle on your desk.
00:15:56.320 --> 00:15:58.399
Put the phone outside of the bedroom if you can.
00:15:58.559 --> 00:16:02.240
Choose a gym that's convenient, that's in close distance to you, or on the way to work.
00:16:02.320 --> 00:16:04.799
Have a program before you walk through the door.
00:16:04.960 --> 00:16:07.120
Make the right thing the easier thing.
00:16:07.360 --> 00:16:12.720
And on the other side, how do I make the behaviors that don't serve me slightly harder?
00:16:12.879 --> 00:16:14.000
People don't think about that.
00:16:14.159 --> 00:16:15.759
You don't need enormous barriers.
00:16:15.919 --> 00:16:19.279
Sometimes a little friction is enough to interrupt an unconscious pattern.
00:16:19.360 --> 00:16:20.960
It's not weakness, it's intelligence.
00:16:21.039 --> 00:16:25.360
You're designing your environment to support the person you're trying to become.
00:16:25.600 --> 00:16:29.120
And this extends beyond your physical environment.
00:16:29.279 --> 00:16:38.799
You know, look at the people around you, look at your conversations you're having with your friends, look at your social media, look at what you're consuming mentally and digesting.
00:16:39.039 --> 00:16:42.559
Because do those things reinforce the person that you're trying to become?
00:16:42.720 --> 00:16:45.919
Or are you constantly fighting against them?
00:16:46.080 --> 00:16:53.600
Your wellness system isn't only what happens inside of the gym, it's the entire ecosystem surrounding your life that you built for yourself.
00:16:53.679 --> 00:17:00.720
So stop asking yourself to overpower your environment every day and start designing an environment that supports your standards.
00:17:00.960 --> 00:17:03.440
Make the behaviors you want easier to repeat.
00:17:03.600 --> 00:17:07.119
So here's what I actually want you to do after this episode.
00:17:07.359 --> 00:17:10.400
I want you to conduct a very simple systems audit.
00:17:10.559 --> 00:17:12.079
You know, nothing complicated.
00:17:12.240 --> 00:17:19.039
Take out your phone, your notes app, a journal, whatever it is that you use, write something down, and write down one single health goal.
00:17:19.200 --> 00:17:19.839
Just one.
00:17:20.000 --> 00:17:32.640
You know, going back to a reference, maybe I want to lose 15 pounds or I want to build muscle, I want to feel mentally calmer, I want to have more energy, I want to become consistent with my training schedule.
00:17:33.039 --> 00:17:35.839
Whatever yours is, underneath it, right?
00:17:36.079 --> 00:17:37.440
Why does this matter?
00:17:37.680 --> 00:17:39.920
Don't give me the superficial answer.
00:17:40.079 --> 00:17:41.359
You know, just keep going.
00:17:41.599 --> 00:17:43.359
What changes if you achieve this?
00:17:43.440 --> 00:17:44.559
You know, how do you feel?
00:17:44.720 --> 00:17:46.480
How do you anticipate you will feel?
00:17:46.559 --> 00:17:47.519
How do you behave?
00:17:47.759 --> 00:17:49.039
What becomes possible?
00:17:49.200 --> 00:17:50.400
You know, who are you becoming?
00:17:50.480 --> 00:17:51.599
Who do you want to become?
00:17:51.759 --> 00:17:55.359
And then, right, what am I currently doing that supports this goal?
00:17:55.440 --> 00:17:56.799
And be honest with yourself.
00:17:56.960 --> 00:17:58.720
Maybe you're already trained twice a week.
00:17:58.880 --> 00:17:59.519
That's great.
00:17:59.680 --> 00:18:01.279
You know, maybe that's just not enough.
00:18:01.519 --> 00:18:04.000
Maybe breakfast is consistently solid, good.
00:18:04.319 --> 00:18:06.960
Maybe you walk every morning, that's also good.
00:18:07.440 --> 00:18:09.599
And don't overlook what's already working.
00:18:09.759 --> 00:18:11.920
You know, we're not rebuilding your entire life.
00:18:12.079 --> 00:18:14.000
We're kind of just trying to strengthen it.
00:18:14.160 --> 00:18:18.640
Then ask, what am I currently doing that works against this goal?
00:18:18.880 --> 00:18:21.279
And come at this with no judgment for yourself.
00:18:21.440 --> 00:18:23.680
Maybe weekends are completely unstructured.
00:18:23.759 --> 00:18:28.319
You know, maybe sleep is inconsistent, and maybe you don't have an actual workout schedule.
00:18:28.480 --> 00:18:31.119
Maybe you're drinking alcohol more than you want to.
00:18:31.279 --> 00:18:34.160
Maybe you're stress-eating and that happens every single night.
00:18:34.319 --> 00:18:36.079
Maybe you your phone keeps you awake.
00:18:36.160 --> 00:18:38.480
Maybe you have an addiction to the social media scroll.
00:18:38.640 --> 00:18:40.960
Maybe you're skipping meals and overeating later.
00:18:41.039 --> 00:18:44.079
You know, we're collecting information and that's all we're doing.
00:18:44.240 --> 00:18:49.200
And finally, what is the one system I could put into place this specific week?
00:18:49.279 --> 00:18:51.440
You know, not 10, not five, just one.
00:18:51.599 --> 00:18:56.160
You know, maybe it's I have it every Sunday at four, I plan my workouts for the week.
00:18:56.240 --> 00:18:56.960
That's a system.
00:18:57.119 --> 00:19:01.519
Every Monday and Thursday, I grocery shop or order groceries for the next few days.
00:19:01.680 --> 00:19:02.799
That's another system.
00:19:03.119 --> 00:19:07.440
Every morning before I'm going to check my email, I meditate for five minutes.
00:19:07.759 --> 00:19:08.240
System.
00:19:08.559 --> 00:19:15.119
You know, every night at 10:30, my go my phone goes on the charger, outside the bedroom, my alarm is set, I get into bed.
00:19:15.440 --> 00:19:19.039
Every weekday, lunch contains 30 to 40 grams of protein.
00:19:19.119 --> 00:19:19.920
That's a system.
00:19:20.160 --> 00:19:26.559
Simple, repeatable, measurable, and attached to something that already exists in your life.
00:19:26.640 --> 00:19:27.680
Just small changes.
00:19:27.920 --> 00:19:31.519
Do that for a few weeks, and something interesting will start to happen.
00:19:31.759 --> 00:19:34.319
You actually stop negotiating with yourself so much.
00:19:34.480 --> 00:19:36.720
You don't wake up wondering whether you're going to train.
00:19:36.799 --> 00:19:37.920
You know, it's Tuesday.
00:19:38.079 --> 00:19:39.200
Tuesday is a training day.
00:19:39.279 --> 00:19:40.640
So yes, you're going to train.
00:19:40.799 --> 00:19:45.119
You know, you don't wonder whether you're going to meditate because that's what you do every morning.
00:19:45.200 --> 00:19:47.119
You make coffee, you sit down, you meditate.
00:19:47.440 --> 00:19:50.240
You don't wait until you're starving to figure out dinner.
00:19:50.400 --> 00:19:53.920
Dinner has already been considered, it's already planned, it's already ready to go.
00:19:54.000 --> 00:19:59.359
You know, the number of decisions decrease, and that's one of the biggest benefits of systems.
00:19:59.519 --> 00:20:03.519
They conserve mental energy for all the other things that we have to worry about and do.
00:20:03.680 --> 00:20:07.839
You don't need to continuously convince yourself to become the person you're trying to become.
00:20:08.000 --> 00:20:10.240
You know, you start living like that person.
00:20:10.400 --> 00:20:12.240
This week, don't overhaul your life.
00:20:12.400 --> 00:20:19.839
Identify one goal, understand why it matters, look honestly at the systems producing your current reality and change one of them.
00:20:20.000 --> 00:20:25.759
One system repeated consistently can change far more than 10 goals you never build a structure around.
00:20:25.920 --> 00:20:27.920
This is sort of where I want to leave you with today.
00:20:28.079 --> 00:20:31.279
You know, goals give you direction, systems move you forward.
00:20:31.440 --> 00:20:32.480
Your goals matter.
00:20:32.640 --> 00:20:38.640
Keep it, write it down, make it specific, understand why you want it, but then stop staring at the finish line.
00:20:38.799 --> 00:20:43.039
Turn your attention towards your days because that's where your life is actually happening.
00:20:43.279 --> 00:20:46.240
Your health isn't created six months from now.
00:20:46.400 --> 00:21:00.720
It's being created today, it's being created in this moment, in your morning, in your meals and your workouts, in your sleep, in your thoughts and your environment, and the decisions that seem insignificant because you've made them a thousand times before.
00:21:01.039 --> 00:21:03.359
Those decisions become patterns.
00:21:03.599 --> 00:21:08.000
Patterns become systems, and systems produce outcomes.
00:21:08.319 --> 00:21:11.279
Eventually, those outcomes become your life.
00:21:11.599 --> 00:21:14.480
And that's what we're going to work on this season.
00:21:14.640 --> 00:21:25.039
Not chasing some perfect version of ourselves, not trying to find the perfect version of ourselves, not another 30-day transformation, not relying on motivation to magically appear every morning.
00:21:25.200 --> 00:21:41.039
We're going to build, we're going to look at the physical body, we're going to look at the mindset, we're going to look at our nutrition, we're going to look at our training, we're going to look at recovery, we're going to look at relationships, our stresses, our environment, our confidence, our actual identity.
00:21:41.200 --> 00:21:44.079
And we're going to keep asking one specific question.
00:21:44.319 --> 00:21:49.680
What system can I put into place that makes the person I want to become easier to be?
00:21:49.920 --> 00:22:00.880
Each week, I'm going to give you something practical to work with, something to think about, something to carry with you, maybe something to challenge you a little bit, and something you can actually take into your own life.
00:22:01.119 --> 00:22:04.400
So your work after this first episode is very simple.
00:22:04.640 --> 00:22:13.279
Choose one goal, define why it matters, identify what's currently helping you, identify what's getting in your way, and build one system.
00:22:13.519 --> 00:22:16.720
Not Monday, not next month, starting with something today.
00:22:16.960 --> 00:22:19.759
Because you don't need to completely change your life today.
00:22:19.920 --> 00:22:24.640
You need to change something you can repeat tomorrow and then repeat it again.
00:22:24.799 --> 00:22:26.400
And that's how momentum works.
00:22:26.480 --> 00:22:28.079
That's how momentum gets built.
00:22:28.240 --> 00:22:29.839
That's how confidence gets built.
00:22:29.920 --> 00:22:32.559
And that's how your body will start to see changes.
00:22:32.720 --> 00:22:34.720
You know, that's how your mindset changes.
00:22:34.880 --> 00:22:37.839
That's ultimately how your life is going to change.
00:22:38.079 --> 00:22:41.279
Goals give you direction, systems move you forward.
00:22:41.839 --> 00:22:42.720
Thanks for listening.
00:22:42.799 --> 00:22:45.039
This has been Mind Body Method Podcast.
00:22:45.200 --> 00:22:52.079
And anywhere you watch, listen to your podcast, like, subscribe, share with your viewers, share with your friends, and see you next week.
00:22:52.240 --> 00:22:53.039
Thanks.
00:22:53.519 --> 00:22:56.240
Thank you for joining me today on Mind Body Method.
00:22:56.400 --> 00:23:03.599
This podcast is part of Pride House Media, hosted by me, Josh Grimm, produced and edited by Josh Rosensweig.
00:23:03.759 --> 00:23:06.160
Original music composed by Neil Balavin.
00:23:06.319 --> 00:23:10.720
If you enjoyed this episode, please subscribe wherever you listen to podcasts.
00:23:10.880 --> 00:23:13.279
And while you're there, leave us a rating and review.
00:23:13.440 --> 00:23:15.759
It really helps others to discover the show.
00:23:15.920 --> 00:23:26.720
I'd love to stay connected with you, so join the conversation by following me at Josh Grimm underscore fitnet on Instagram and by emailing me at questions at mindbodypodcast.com.
