Optimize Movement: How to Overcome 5 Barriers to Fitness & Movement | Ft Ashley Negron

WEBVTT
00:00:02.109 --> 00:00:05.169
Welcome to the Optimizing Beyond podcast. I'm
00:00:05.169 --> 00:00:07.389
Josh Negron, and this show is all about sharing
00:00:07.389 --> 00:00:11.109
lessons, ideas, and strategies that sharpen your
00:00:11.109 --> 00:00:13.949
thinking, strengthen your habits, and push you
00:00:13.949 --> 00:00:17.050
to grow beyond comfort zones. Let's dive in.
00:00:20.039 --> 00:00:22.780
Welcome back to the show. Today we want to talk
00:00:22.780 --> 00:00:26.820
about optimizing your movement, fitness, and
00:00:26.820 --> 00:00:29.320
staying healthy. In today's day and age where
00:00:29.320 --> 00:00:32.799
America is arguably in the worst shape ever,
00:00:32.920 --> 00:00:35.939
and as we age I think we're starting to see people
00:00:35.939 --> 00:00:39.359
pay the consequences of their bad decisions,
00:00:39.500 --> 00:00:42.000
especially in health and in lack of movement
00:00:42.000 --> 00:00:44.219
over time. These are the kind of things that
00:00:44.219 --> 00:00:46.359
can compound and you can really start to see
00:00:46.359 --> 00:00:48.719
the consequences of people's daily decisions
00:00:48.719 --> 00:00:52.390
that have aggregated over decades now and can
00:00:52.390 --> 00:00:55.969
really have severe consequences to people's lives.
00:00:56.130 --> 00:00:58.310
And then also something you said to me that I
00:00:58.310 --> 00:01:01.090
think has stuck with me for a long time of people
00:01:01.090 --> 00:01:03.450
will say that they're willing to die for their
00:01:03.450 --> 00:01:06.549
family, but are you willing to live for them?
00:01:06.709 --> 00:01:09.409
So let's get into it. So starting out, I think
00:01:09.409 --> 00:01:13.150
there are five big barriers to getting people
00:01:13.150 --> 00:01:16.510
into regular movement. And those five are pain
00:01:16.510 --> 00:01:19.969
and discomfort, of course. having time or making
00:01:19.969 --> 00:01:22.849
it a priority, all or nothing thinking that's
00:01:22.849 --> 00:01:25.969
fueled by perfectionism, confusion of what to
00:01:25.969 --> 00:01:28.170
do or discouragement when you don't see the results
00:01:28.170 --> 00:01:31.269
that you want, and lastly, isolation, not a good
00:01:31.269 --> 00:01:33.790
support group or good community to help fuel
00:01:33.790 --> 00:01:36.890
those things. So let's get into those. And so
00:01:36.890 --> 00:01:39.930
Ashley, both of us not coming from a athlete
00:01:39.930 --> 00:01:43.469
or physically fit childhood, what of those five
00:01:43.469 --> 00:01:46.590
is the ones that were the biggest hurdles for
00:01:46.590 --> 00:01:49.569
you? Yeah, I think initially for me, it was that
00:01:49.569 --> 00:01:52.150
whole like pain and discomfort thing because
00:01:52.150 --> 00:01:55.430
I hadn't grown up learning how to push physically.
00:01:55.430 --> 00:01:58.109
In fact, I pretty much hated anything that had
00:01:58.109 --> 00:02:00.329
to do with any kind of physical movement for
00:02:00.329 --> 00:02:04.640
a long time. Yeah, learning to... be in pain
00:02:04.640 --> 00:02:07.500
and to be uncomfortable and to learn to embrace
00:02:07.500 --> 00:02:09.960
that. And then I think there was this whole,
00:02:10.060 --> 00:02:13.500
what's the right word, self -consciousness element
00:02:13.500 --> 00:02:15.759
to working out that I felt like people were going
00:02:15.759 --> 00:02:17.939
to be judging me or being like, oh, look, she
00:02:17.939 --> 00:02:19.699
doesn't know what she's doing. She doesn't know
00:02:19.699 --> 00:02:22.580
how to use that machine or she can't run very
00:02:22.580 --> 00:02:25.919
fast or whatever that it may be, right? Like
00:02:25.919 --> 00:02:27.800
that self -doubt, that self -critical component
00:02:27.800 --> 00:02:31.159
that so often keeps us from taking that step
00:02:31.159 --> 00:02:33.620
and doing that. And so I think Initially for
00:02:33.620 --> 00:02:36.240
me, you know, those were, those were big barriers
00:02:36.240 --> 00:02:39.879
to that. And in fact, in my early mid twenties,
00:02:40.039 --> 00:02:43.199
I was having a lot of physical joint. issues
00:02:43.199 --> 00:02:44.979
and was spending a lot of time at the chiropractor
00:02:44.979 --> 00:02:47.960
and I'll never, and I had put on, you know, a
00:02:47.960 --> 00:02:50.319
decent amount of weight and I'll never forget
00:02:50.319 --> 00:02:53.120
him telling me that if you don't figure out how
00:02:53.120 --> 00:02:56.039
to start physically moving and being physically
00:02:56.039 --> 00:02:59.439
active at this current pace, you're going to
00:02:59.439 --> 00:03:01.719
be crippled by the time that you're 50. And I
00:03:01.719 --> 00:03:04.580
was like, yeah, no, I'm not. And so that was
00:03:04.580 --> 00:03:07.159
kind of that whole smack in the face for me,
00:03:07.180 --> 00:03:10.080
right? Like that, are you willing to live for
00:03:10.080 --> 00:03:11.599
your family, right? Like I didn't want to put
00:03:11.599 --> 00:03:14.340
you in that position at 50 years old that I'm
00:03:14.340 --> 00:03:16.580
crippled and we can't go do things and we can't
00:03:16.580 --> 00:03:19.120
go enjoy things because I haven't taken care
00:03:19.120 --> 00:03:21.960
of my body. And so that was a turning point in
00:03:21.960 --> 00:03:24.879
a very pivotal fork in the road moment for me
00:03:24.879 --> 00:03:29.379
to decide I have to make a conscious decision
00:03:29.379 --> 00:03:33.349
to do something about it. you know, and in that
00:03:33.349 --> 00:03:35.090
moment is going to look different for everybody.
00:03:35.229 --> 00:03:37.969
And in that, like I asked a couple of friends,
00:03:38.050 --> 00:03:40.610
like, Hey, would you start like working out with
00:03:40.610 --> 00:03:42.250
me? And it was like, okay, cool. We're going
00:03:42.250 --> 00:03:44.430
to go like three days a week and we're just going
00:03:44.430 --> 00:03:47.409
to walk laps. Like we're going to go to the gym
00:03:47.409 --> 00:03:49.129
and we're going to just even like walk laps and
00:03:49.129 --> 00:03:51.710
talk. And turned it into something fun, right?
00:03:51.789 --> 00:03:54.050
Because that was time together, but it was physically
00:03:54.050 --> 00:03:56.090
moving and doing something. And then it was like,
00:03:56.189 --> 00:03:58.490
okay, well now we're going to go do some weight
00:03:58.490 --> 00:04:00.849
things. And you guys just showed us how to do
00:04:00.849 --> 00:04:03.189
some things with the weights. And so it's finding
00:04:03.189 --> 00:04:06.789
somebody and then just choosing to embrace the
00:04:06.789 --> 00:04:10.110
suck, really. Yeah, I mean, I'd say for me too,
00:04:10.310 --> 00:04:13.250
like in high school, I didn't play any sports
00:04:13.250 --> 00:04:15.210
throughout school. We moved every year to two
00:04:15.210 --> 00:04:17.910
years. So there wasn't really... any connection
00:04:17.910 --> 00:04:20.589
to any sports programs because, again, we were
00:04:20.589 --> 00:04:23.009
constantly moving. And so the only thing that
00:04:23.009 --> 00:04:24.930
was constant was band. And so there wasn't a
00:04:24.930 --> 00:04:27.589
lot of physicality to that, obviously. And so
00:04:27.589 --> 00:04:30.029
I think for me, it was the being worried what
00:04:30.029 --> 00:04:32.089
people would think. So when I graduated high
00:04:32.089 --> 00:04:34.709
school, I was probably barely five foot five
00:04:34.709 --> 00:04:38.889
and was 120, 125 pounds, skin and bones. And
00:04:38.889 --> 00:04:42.410
so I still remember my freshman year of college
00:04:42.410 --> 00:04:44.430
when a couple of guys on my floor were like,
00:04:44.490 --> 00:04:47.939
hey. Want to go lift? I'm like, I don't even
00:04:47.939 --> 00:04:50.040
know what that means. And so, you know, bench
00:04:50.040 --> 00:04:53.560
pressing the bar, like the barbell. And I remember
00:04:53.560 --> 00:04:56.939
45 pounds being heavy and then starting out with
00:04:56.939 --> 00:05:00.360
five pounds on each side. So I'm sure Donnie
00:05:00.360 --> 00:05:02.439
and Matt would remember those days. And so I
00:05:02.439 --> 00:05:05.959
think for me, once I got over, because I had
00:05:05.959 --> 00:05:08.279
somebody that asked me to go. Like you said,
00:05:08.399 --> 00:05:11.060
that group is so important. They were experienced.
00:05:11.120 --> 00:05:13.560
They knew what they were doing. And so I think
00:05:13.560 --> 00:05:17.329
for me, not feeling the judgment and... And having
00:05:17.329 --> 00:05:19.649
them being willing to teach me things, I think
00:05:19.649 --> 00:05:21.389
that took that fear away. And then when you're
00:05:21.389 --> 00:05:24.769
first starting anything, the rewards can start
00:05:24.769 --> 00:05:27.089
to stack up, right? You can start to see progress,
00:05:27.430 --> 00:05:29.149
especially when you're starting from nothing.
00:05:29.269 --> 00:05:31.970
And so, you know, having hardly any muscle mass
00:05:31.970 --> 00:05:34.509
whatsoever, you can start, especially as a guy,
00:05:34.550 --> 00:05:36.589
start to see that build, that there's a little
00:05:36.589 --> 00:05:38.209
bit of addiction that comes with that. And you're
00:05:38.209 --> 00:05:40.250
like, oh my gosh, this is awesome. Like, how
00:05:40.250 --> 00:05:42.610
much more could I do? And you start eating more
00:05:42.610 --> 00:05:45.230
and all those things. But you said something
00:05:45.230 --> 00:05:46.939
earlier that I think is a... a very important
00:05:46.939 --> 00:05:49.759
reframe that people need to consider because
00:05:49.759 --> 00:05:51.620
we talked about those five barriers to working
00:05:51.620 --> 00:05:55.160
out. If you have one in those categories or maybe
00:05:55.160 --> 00:05:58.000
one that we didn't mention, please share it in
00:05:58.000 --> 00:06:00.899
the comments. So the reframe is, choose your
00:06:00.899 --> 00:06:04.459
hard, right? So yes, some sort of movement, any
00:06:04.459 --> 00:06:06.920
type of movement is typically not easy, especially
00:06:06.920 --> 00:06:09.360
when you dial up the intensity and the difficulty
00:06:09.360 --> 00:06:11.720
over time so that your body doesn't get used
00:06:11.720 --> 00:06:14.180
to whatever you're doing. But if you make the
00:06:14.180 --> 00:06:16.910
choice, the conscious, or unconscious choice
00:06:16.910 --> 00:06:20.410
to not move regularly, then you're going to have
00:06:20.410 --> 00:06:22.089
a different kind of heart. Like you were describing
00:06:22.089 --> 00:06:24.009
that the chiropractor was like, hey, dude, if
00:06:24.009 --> 00:06:25.990
you don't get this in check, your second half
00:06:25.990 --> 00:06:29.139
of your life is going to be wicked hard. right?
00:06:29.240 --> 00:06:31.339
Yep. And so I know a lot of people talk about
00:06:31.339 --> 00:06:33.439
the conversations that they have with their doctors
00:06:33.439 --> 00:06:36.920
in their mid thirties or forties, where the doctor
00:06:36.920 --> 00:06:38.980
is having this come to Jesus meeting with them.
00:06:39.139 --> 00:06:41.639
Thankfully you had one in your twenties, which
00:06:41.639 --> 00:06:44.939
is awesome. So I think that people don't always
00:06:44.939 --> 00:06:47.980
have those conversations early in life. And then
00:06:47.980 --> 00:06:50.259
they're smacked with it later. Maybe they have
00:06:50.259 --> 00:06:53.079
a stroke or a surprise heart attack, or maybe
00:06:53.079 --> 00:06:55.220
some concerning labs where the doctor's like,
00:06:55.360 --> 00:06:57.879
Hey, these markers are crazy. If you don't get
00:06:57.879 --> 00:07:00.240
this in, check, bad things will happen. Sometimes
00:07:00.240 --> 00:07:02.980
there can be a blessing in that where someone
00:07:02.980 --> 00:07:06.319
will make a life transformation. But if you don't,
00:07:06.319 --> 00:07:08.160
what kind of hard are you going to be faced with?
00:07:08.259 --> 00:07:10.759
So we like to say, choose your hard, right? Choose
00:07:10.759 --> 00:07:13.620
the hard now, eat the frog now, and finding a
00:07:13.620 --> 00:07:17.920
way of movement that you can stomach per se and
00:07:17.920 --> 00:07:22.339
keep your health in a way where you can still
00:07:22.339 --> 00:07:28.019
have quality movement in your golden years. Right.
00:07:28.079 --> 00:07:30.139
Yeah. Well, that makes me think like a few years
00:07:30.139 --> 00:07:33.240
ago, we went on a trip to Zion National Park
00:07:33.240 --> 00:07:36.959
and had actually climbed the Angels Landing there
00:07:36.959 --> 00:07:40.339
in Zion. And that was, yeah, that was one of
00:07:40.339 --> 00:07:43.420
the more physically tough things that we've ever
00:07:43.420 --> 00:07:45.759
done. But the crazy thing is, is that a couple
00:07:45.759 --> 00:07:48.139
of days later, we were on one of the trams going
00:07:48.139 --> 00:07:50.199
to a different part of the park. And there was
00:07:50.199 --> 00:07:52.860
an older gentleman who was chatting with the
00:07:52.860 --> 00:07:55.319
people next to us. And they were asking him.
00:07:55.709 --> 00:07:57.810
He was by himself and they were asking him, you
00:07:57.810 --> 00:07:59.709
know, Hey, what, like, what are you doing? What
00:07:59.709 --> 00:08:01.350
have you been hiking? He's like, yeah, no, I
00:08:01.350 --> 00:08:03.189
just, I hiked angels landing yesterday. Like,
00:08:03.250 --> 00:08:05.649
Oh my gosh, that's crazy. Well, how, how old
00:08:05.649 --> 00:08:08.629
are you? He was in his late seventies and he
00:08:08.629 --> 00:08:10.990
had hiked angels landing the day before. And
00:08:10.990 --> 00:08:12.730
he's like, yeah, I try to come do this every
00:08:12.730 --> 00:08:15.610
few years. Right. And then a couple of years
00:08:15.610 --> 00:08:18.730
ago, my running partner and I met a gentleman
00:08:18.730 --> 00:08:21.279
while we were running a half marathon. who was
00:08:21.279 --> 00:08:24.579
in his early 70s and he had never ran before,
00:08:24.720 --> 00:08:26.699
but his son was running the marathon. And so
00:08:26.699 --> 00:08:29.620
he decided, you know what? I'm going to do the
00:08:29.620 --> 00:08:32.480
half marathon. And he was walk jogging and we
00:08:32.480 --> 00:08:35.720
stayed with him for a majority of that half marathon.
00:08:36.000 --> 00:08:39.899
And so that's the kind of physically, what I
00:08:39.899 --> 00:08:42.659
want to do now that's hard, yes. Like getting
00:08:42.659 --> 00:08:45.259
up early, making the time for that, being disciplined.
00:08:45.299 --> 00:08:49.000
It's hard now, but I want to be able to go. do
00:08:49.000 --> 00:08:52.039
things when we are older. I want to be able to
00:08:52.039 --> 00:08:54.820
go on trips with our nieces and nephews. I want
00:08:54.820 --> 00:08:56.820
to be able to bend over and pick up something
00:08:56.820 --> 00:08:59.100
because I dropped it. I want to be able to go
00:08:59.100 --> 00:09:00.799
up and downstairs. I want to be able to get up
00:09:00.799 --> 00:09:03.259
off the toilet, right? Like those are the kinds
00:09:03.259 --> 00:09:07.519
of things that you train for now so that as we
00:09:07.519 --> 00:09:10.659
get older, life is a little bit easier. They
00:09:10.659 --> 00:09:12.580
actually say that your amount of muscle mass
00:09:12.580 --> 00:09:16.940
in your legs is a direct predictor to longevity
00:09:16.940 --> 00:09:22.169
of life. And so put in the work, do those things
00:09:22.169 --> 00:09:24.929
for such a quality of life later. Not to get
00:09:24.929 --> 00:09:27.429
too deep into some rabbit holes, but that claim
00:09:27.429 --> 00:09:31.509
by a lot of doctors recently has been huge. That
00:09:31.509 --> 00:09:34.929
muscle mass is a huge indicator of longevity
00:09:34.929 --> 00:09:37.750
potential. And so I think that's important for
00:09:37.750 --> 00:09:41.389
all people to understand. I think women get nervous
00:09:41.389 --> 00:09:44.350
to do weights and those kinds of things. I think
00:09:44.350 --> 00:09:46.330
if you dig into the physiology, you'll understand
00:09:46.330 --> 00:09:50.669
that it is not possible without drug intervention
00:09:50.669 --> 00:09:55.049
for a woman to get wicked jacked if they do weights.
00:09:56.009 --> 00:09:58.350
Biologically, that's not how it works. So if
00:09:58.350 --> 00:10:01.659
you are a woman that is... avoiding and you're
00:10:01.659 --> 00:10:03.419
like, I'm cardio only because I don't want to
00:10:03.419 --> 00:10:05.820
get big. Like that's not going to happen. I mean,
00:10:05.860 --> 00:10:08.259
you can, you can YouTube spiral for hours to
00:10:08.259 --> 00:10:10.320
know I'm right. So, but if you just want to take
00:10:10.320 --> 00:10:12.659
my word for it, you're good. Weights is super
00:10:12.659 --> 00:10:15.279
important for your skeleton to get denser and
00:10:15.279 --> 00:10:17.779
stronger. And for, for women, it's going to be
00:10:17.779 --> 00:10:20.120
your muscle mass is going to get denser, not,
00:10:20.179 --> 00:10:23.600
not, not bigger typically from a size perspective,
00:10:23.679 --> 00:10:26.240
but that density is also going to help you with
00:10:26.240 --> 00:10:29.100
that longevity factor for the guys, similar concept.
00:10:29.259 --> 00:10:32.740
It's going to be density and size, but the more
00:10:32.740 --> 00:10:35.419
you can do weights as a part of your routine,
00:10:35.620 --> 00:10:38.220
that's why it's important. So you see... ratios.
00:10:38.379 --> 00:10:40.539
And there's so many different things that you
00:10:40.539 --> 00:10:43.080
can do. And getting in the nitty gritty is not
00:10:43.080 --> 00:10:45.320
what we're going to cover today. But strength
00:10:45.320 --> 00:10:48.759
has to be a part of the formula. If you are cardio
00:10:48.759 --> 00:10:51.139
only, you're going to be missing a dynamic component
00:10:51.139 --> 00:10:54.139
of that. I used to be strength only. Now I do
00:10:54.139 --> 00:10:56.820
CrossFit. I do enjoy the mix because the focus
00:10:56.820 --> 00:10:58.759
started changing. I referenced in one of our
00:10:58.759 --> 00:11:01.580
previous episodes, Matt Johnson. I remember he
00:11:01.580 --> 00:11:05.360
made this transition before me. So he's one of
00:11:05.360 --> 00:11:07.700
the guys that got me into weightlifting. And
00:11:07.700 --> 00:11:09.559
I was a little frustrated when he stopped lifting
00:11:09.559 --> 00:11:11.360
because he's like, well, I want to get into like
00:11:11.360 --> 00:11:14.320
cardio and like running. And I'm like, this guy,
00:11:14.340 --> 00:11:17.279
like he's getting in all this stupid stuff. I
00:11:17.279 --> 00:11:19.159
was not interested in cardio whatsoever, but
00:11:19.159 --> 00:11:21.740
cardiovascular health has its importance too.
00:11:21.840 --> 00:11:25.080
So it's this thing of, of trying to. Trying to
00:11:25.080 --> 00:11:27.740
blend the things. But yeah, strength is so important.
00:11:28.080 --> 00:11:30.379
Well, and what's funny is I would say I was actually
00:11:30.379 --> 00:11:33.679
the opposite. I started more in the cardio world
00:11:33.679 --> 00:11:36.720
and then added the weightlifting and realized
00:11:36.720 --> 00:11:39.820
like, oh, my cardio actually got better once
00:11:39.820 --> 00:11:43.259
I started lifting and I was stronger. My my mild
00:11:43.259 --> 00:11:47.419
times got so much faster and I could go longer
00:11:47.419 --> 00:11:50.940
and farther because I had been doing the weightlifting
00:11:50.940 --> 00:11:53.750
and because I had done that. Being able to actually
00:11:53.750 --> 00:11:55.929
end up deciding and training for and running
00:11:55.929 --> 00:11:58.830
a marathon would not have been possible had I
00:11:58.830 --> 00:12:01.149
not been doing the weightlifting beforehand.
00:12:01.509 --> 00:12:03.889
My body would not have been able to have sustained
00:12:03.889 --> 00:12:07.629
that amount of mileage and time and all of those
00:12:07.629 --> 00:12:10.730
things. So yeah, you definitely need both of
00:12:10.730 --> 00:12:14.509
those things in order to be healthy. Yeah, no,
00:12:14.590 --> 00:12:17.049
absolutely. So I want to run through some...
00:12:17.360 --> 00:12:20.440
some five best tips for someone who's looking
00:12:20.440 --> 00:12:23.820
to get into movement more in their lives. The
00:12:23.820 --> 00:12:26.679
first one we picked was getting into something
00:12:26.679 --> 00:12:30.460
that you enjoy or what I could maybe classify
00:12:30.460 --> 00:12:34.799
as most tolerate. So share with us like how this
00:12:34.799 --> 00:12:36.940
helped you get into movement, especially both
00:12:36.940 --> 00:12:39.580
of us growing up, not having that be a habit
00:12:39.580 --> 00:12:41.639
or anything of importance. Yeah, well, like I
00:12:41.639 --> 00:12:42.960
mentioned earlier, I think my fitness journey
00:12:42.960 --> 00:12:45.379
started with just like walking with my friend
00:12:45.379 --> 00:12:47.600
Tammy, right? And so we both had decided like,
00:12:47.639 --> 00:12:49.899
hey, we need to get healthier. We need to lose
00:12:49.899 --> 00:12:51.779
some weight. And so, hey, let's do that together.
00:12:51.980 --> 00:12:54.700
And so we just started walking laps around the
00:12:54.700 --> 00:12:57.440
gym on the walking track. And then we added doing
00:12:57.440 --> 00:12:59.799
some weights. And then a bunch of us decided
00:12:59.799 --> 00:13:01.679
that we were going to run the Joplin Memorial
00:13:01.679 --> 00:13:05.240
5K all together. And then a group of us girls
00:13:05.240 --> 00:13:08.000
decided like, oh, hey, that was okay. We did
00:13:08.000 --> 00:13:10.379
that. Like, let's train for a half marathon.
00:13:10.399 --> 00:13:13.519
And so started running and training. And there
00:13:13.519 --> 00:13:16.019
was a whole crew of people together, right? And
00:13:16.019 --> 00:13:18.240
I think that for me was what I didn't necessarily
00:13:18.240 --> 00:13:23.460
love the running component, but I loved the community
00:13:23.460 --> 00:13:27.320
element of learning to do that together. Now,
00:13:27.340 --> 00:13:29.960
we weren't all the same pace. We didn't all run
00:13:29.960 --> 00:13:32.440
the same mile times. We all did different cadences,
00:13:32.440 --> 00:13:34.399
whatever that looked like, right? But we all
00:13:34.399 --> 00:13:36.259
met at a friend's house that was right by the
00:13:36.259 --> 00:13:38.799
trail at a certain time on a weekend, and then
00:13:38.799 --> 00:13:41.019
we'd all go out and run at the same time. We'd
00:13:41.019 --> 00:13:43.299
finish at different times, but then... Somebody
00:13:43.299 --> 00:13:44.899
else might come back and say, hey, let me finish
00:13:44.899 --> 00:13:46.200
running with you. I'm going to, you know, put
00:13:46.200 --> 00:13:47.899
in a little bit of extra or whatever that that
00:13:47.899 --> 00:13:52.559
looks like. And it was so much easier to do together.
00:13:53.000 --> 00:13:56.879
And I actually found like, I enjoy this, you
00:13:56.879 --> 00:14:02.019
know, and that was in 2012. And since then, I've
00:14:02.019 --> 00:14:05.179
ran more half marathons than I can count. And
00:14:05.179 --> 00:14:06.740
like I said earlier, like trained for a full
00:14:06.740 --> 00:14:10.289
marathon and still like. actually have figured
00:14:10.289 --> 00:14:13.009
out a cadence and enjoy running and have set
00:14:13.009 --> 00:14:16.370
some running goals for myself for for 2026 it
00:14:16.370 --> 00:14:20.070
almost you know approaching 41 i would have never
00:14:20.070 --> 00:14:22.269
imagined that i would still be doing that now
00:14:22.269 --> 00:14:25.529
and so yeah it's finding something that you can
00:14:25.529 --> 00:14:28.049
tolerate whatever that that looks like right
00:14:28.049 --> 00:14:32.029
and so yeah just i don't know i've had to learn
00:14:32.029 --> 00:14:34.570
to embrace as we say like in crossfit like i've
00:14:34.570 --> 00:14:37.409
just embraced the suck like it's gonna suck but
00:14:37.409 --> 00:14:39.669
it's for a short period of time It's what, not
00:14:39.669 --> 00:14:43.909
even an hour in your day? Like do the hard thing.
00:14:44.029 --> 00:14:46.110
Your day will be so much better because you've
00:14:46.110 --> 00:14:49.950
done the hard thing. And sometimes you, I don't
00:14:49.950 --> 00:14:51.690
know, you just have to show up and you just have
00:14:51.690 --> 00:14:53.789
to do it. You don't have to like it, but you
00:14:53.789 --> 00:14:56.470
know in the grand scheme of things in the long
00:14:56.470 --> 00:14:59.389
term that that's the best decision that you could
00:14:59.389 --> 00:15:02.230
make is just to show up and just to do it. Yeah.
00:15:02.289 --> 00:15:04.750
And that's number two, like embrace the discomfort,
00:15:04.970 --> 00:15:07.750
embrace the pain, which, you know, is easy to
00:15:07.750 --> 00:15:12.059
say. But there is some brain mechanisms that
00:15:12.059 --> 00:15:15.399
help you at the end of those things. When we
00:15:15.399 --> 00:15:18.460
engage something that's not going to be easy
00:15:18.460 --> 00:15:21.740
and we see it through, there is a dopamine reward
00:15:21.740 --> 00:15:24.659
at the end of that. I know some people, they
00:15:24.659 --> 00:15:27.519
are able to tap into that very effectively. And
00:15:27.519 --> 00:15:29.779
other people are like, no, I'm good, you know.
00:15:30.299 --> 00:15:33.360
But if you're able to tap into that, it can be
00:15:33.360 --> 00:15:36.190
a very powerful thing. I can tell you that almost
00:15:36.190 --> 00:15:40.009
every week there's at least one Metcon, one workout
00:15:40.009 --> 00:15:43.049
that I, when I'm in the middle of, the fight
00:15:43.049 --> 00:15:46.110
or flight activates and I'm like, man, I don't
00:15:46.110 --> 00:15:48.309
really want to finish this and I don't care what
00:15:48.309 --> 00:15:50.450
anyone thinks if I just walk out of this place.
00:15:50.590 --> 00:15:54.289
But I can tell you that when I don't and I, you
00:15:54.289 --> 00:15:57.490
know, when I choose not to do that and to see
00:15:57.490 --> 00:15:59.919
it through. then in a certain respect, there's
00:15:59.919 --> 00:16:01.840
something cool knowing that, especially in the
00:16:01.840 --> 00:16:03.639
morning, which is why I like to work out in the
00:16:03.639 --> 00:16:05.059
morning. There's something really cool about
00:16:05.059 --> 00:16:07.440
knowing you just tackled the hardest, likely
00:16:07.440 --> 00:16:09.019
the hardest thing that you're going to engage
00:16:09.019 --> 00:16:11.799
with that day and you saw it through and then
00:16:11.799 --> 00:16:14.000
everything else is going to be easier. Like there's
00:16:14.000 --> 00:16:16.159
just something cool about that that I think is
00:16:16.159 --> 00:16:19.480
pretty powerful. Number three is just start,
00:16:19.659 --> 00:16:21.799
right? You mentioned that you just started walking
00:16:21.799 --> 00:16:25.220
with Tammy. So a lot of people ask me. for fitness
00:16:25.220 --> 00:16:27.480
advice, you know, hey, what should I do? And
00:16:27.480 --> 00:16:29.639
it's, it's, it's sometimes tough to answer that
00:16:29.639 --> 00:16:31.620
question, because it depends on that person,
00:16:31.779 --> 00:16:34.059
their previous experience, their current physical
00:16:34.059 --> 00:16:37.379
capabilities, and also their motivations and
00:16:37.379 --> 00:16:40.480
discipline. And so I kind of have to answer that
00:16:40.480 --> 00:16:44.019
custom for everybody. But starting small is a
00:16:44.019 --> 00:16:46.360
lot of times a big part of my advice, right?
00:16:46.440 --> 00:16:50.289
So for I have the pleasure of knowing a good
00:16:50.289 --> 00:16:53.269
number of people who have lost 50 to over 100
00:16:53.269 --> 00:16:56.870
pounds in the last three to five years. And these
00:16:56.870 --> 00:16:59.850
people have been incredible. And a lot of them,
00:16:59.870 --> 00:17:05.269
I want to say probably over 70 % of them started
00:17:05.269 --> 00:17:09.490
by walking. And that is so incredible. And they
00:17:09.490 --> 00:17:12.130
just started stacking things, maybe started walking
00:17:12.130 --> 00:17:15.960
for 15 minutes, then 20 or speeding it up. Or
00:17:15.960 --> 00:17:18.000
there's so much variability that you can do.
00:17:18.259 --> 00:17:21.759
It's starting small. I like to say it's to get
00:17:21.759 --> 00:17:24.000
away from the all or nothing mentality, right?
00:17:24.059 --> 00:17:26.240
Correct. It's like, well, I have to do this for
00:17:26.240 --> 00:17:28.019
a billion hours and I have to do it every single
00:17:28.019 --> 00:17:31.779
day. And you set just all of these. It's akin
00:17:31.779 --> 00:17:34.160
to when people say, it drives me crazy when people
00:17:34.160 --> 00:17:35.880
are like, I'm not eating dessert ever again.
00:17:36.059 --> 00:17:39.619
I'm like, what is going on? No, that is not the
00:17:39.619 --> 00:17:41.400
right. It's not sustainable. Like, that's just
00:17:41.400 --> 00:17:44.039
so crazy. So doing that in fitness is just as
00:17:44.039 --> 00:17:46.960
dumb. So I really think start small, whether,
00:17:47.059 --> 00:17:49.700
you know, for example, I'm going to walk for
00:17:49.700 --> 00:17:53.200
20 minutes at a good clip listening to, you can
00:17:53.200 --> 00:17:56.880
build entire playlists that are a certain beat
00:17:56.880 --> 00:17:59.400
per minute. You can like, I'm going to walk to
00:17:59.400 --> 00:18:02.140
that, to all of these songs in my playlist, and
00:18:02.140 --> 00:18:03.980
then you can bump it up. Now you can integrate
00:18:03.980 --> 00:18:07.900
Spotify and Apple Music with your ChatGPT and
00:18:07.900 --> 00:18:10.759
you can say, hey, make me a playlist of all of
00:18:10.759 --> 00:18:12.440
these beat per minute. And then when you get
00:18:12.440 --> 00:18:14.619
that. to a good spot you can be okay now make
00:18:14.619 --> 00:18:16.960
me one for a little faster and you can commit
00:18:16.960 --> 00:18:19.920
to that 20 minutes three days a week boom done
00:18:19.920 --> 00:18:22.700
then when you're like i'm bored or that's too
00:18:22.700 --> 00:18:25.400
easy i'm not challenged anymore then we can look
00:18:25.400 --> 00:18:28.640
at spicing it up yeah starting small jelly roll
00:18:28.640 --> 00:18:31.000
has been talking a lot lately about his transformation
00:18:31.000 --> 00:18:35.269
and in losing so much weight right And he had
00:18:35.269 --> 00:18:37.849
Dr. Gary Brekka help him with this weight loss
00:18:37.849 --> 00:18:41.049
transformation naturally, right? And they talk
00:18:41.049 --> 00:18:42.869
about like the first thing that Gary told him
00:18:42.869 --> 00:18:45.349
to do was to walk to the mailbox and back. That
00:18:45.349 --> 00:18:47.089
was it for the first like week. It was literally
00:18:47.089 --> 00:18:49.190
walking to the mailbox. And then it was, okay,
00:18:49.269 --> 00:18:51.670
now we're going to walk to this light pole and
00:18:51.670 --> 00:18:53.809
back. And now we're going to do this and back,
00:18:53.930 --> 00:18:57.210
right? And so it literally like he just started
00:18:57.210 --> 00:18:59.670
by walking. And then he started walking up the
00:18:59.670 --> 00:19:01.630
hill. And then he started walking down the hill
00:19:01.630 --> 00:19:04.920
or he, you know, whatever that it was. And there's
00:19:04.920 --> 00:19:07.579
so many videos that you can go and watch Jelly
00:19:07.579 --> 00:19:10.180
Roll talk about this journey. But he did. He
00:19:10.180 --> 00:19:13.359
just started small with that one little thing,
00:19:13.500 --> 00:19:15.559
right? That was the only change that he made
00:19:15.559 --> 00:19:17.519
was he got up and he started moving. And then
00:19:17.519 --> 00:19:19.319
he started habit stacking. We've talked about
00:19:19.319 --> 00:19:21.990
habit stacking before. in other podcasts. And
00:19:21.990 --> 00:19:24.930
so you don't want to just make this whole like
00:19:24.930 --> 00:19:27.950
declarative statement, right? And just saying,
00:19:27.990 --> 00:19:30.210
Oh my gosh, I'm going to go from nothing to five
00:19:30.210 --> 00:19:31.869
days a week in the gym. And I'm going to start
00:19:31.869 --> 00:19:33.430
eating healthy. I'm going to do all my meal prep.
00:19:33.450 --> 00:19:34.950
I'm going to do all these things, right? You
00:19:34.950 --> 00:19:36.509
have literally just set yourself up for failure.
00:19:36.609 --> 00:19:39.589
You're going to make it like three days before
00:19:39.589 --> 00:19:42.309
you're like, yeah, forget this. This is too much
00:19:42.309 --> 00:19:45.190
work because you've, you've went from completely
00:19:45.190 --> 00:19:47.869
one way to the other in, in the snap of a finger.
00:19:47.910 --> 00:19:51.579
And that's That's too much for most of us. We
00:19:51.579 --> 00:19:53.619
don't have the habits and the patterns built
00:19:53.619 --> 00:19:56.640
in to make a dramatic change like that. So pick
00:19:56.640 --> 00:20:01.039
one thing. Say, I'm going to go walk X, Y, Z.
00:20:01.160 --> 00:20:04.440
Or I'm going to do whatever. And then maybe it's
00:20:04.440 --> 00:20:07.200
also in addition to the movement, there's one
00:20:07.200 --> 00:20:10.539
food choice that you make. One small thing. Just
00:20:10.539 --> 00:20:12.400
one. It doesn't need to be this whole dramatic.
00:20:12.519 --> 00:20:14.839
And then when you tackle that, you start stacking
00:20:14.839 --> 00:20:17.220
little things on top of it in that continual
00:20:17.220 --> 00:20:20.099
movement. Yeah, the all or nothing approach doesn't
00:20:20.099 --> 00:20:22.799
work for most of us. The cold turkey, the dramatic
00:20:22.799 --> 00:20:25.619
lifestyle shifts just don't work for most of
00:20:25.619 --> 00:20:29.079
us. Start small. It's true. Now, the fourth one
00:20:29.079 --> 00:20:32.200
is tie it to something meaningful. Now, this
00:20:32.200 --> 00:20:35.059
can be something to do with your kids or your
00:20:35.059 --> 00:20:38.240
spouse, or if you have enough self -respect and
00:20:38.240 --> 00:20:41.880
self -love, maybe even for yourself. And so one
00:20:41.880 --> 00:20:44.619
of my favorite stories. is one of my dear friends
00:20:44.619 --> 00:20:48.359
was getting his life together. He's lost well
00:20:48.359 --> 00:20:51.099
over 100 pounds now, and it's just so incredible
00:20:51.099 --> 00:20:53.920
to see that transformation. And he was putting
00:20:53.920 --> 00:20:57.359
in a lot of work in the evenings typically, or
00:20:57.359 --> 00:20:59.079
he would do it in the morning but have to go
00:20:59.079 --> 00:21:01.660
to bed earlier with the family staying up. And
00:21:01.660 --> 00:21:05.099
so it was eating into his family time, basically.
00:21:05.279 --> 00:21:08.640
And I remember that it was causing some friction
00:21:08.640 --> 00:21:11.660
in the family. And his youngest daughter walked
00:21:11.660 --> 00:21:14.579
up to him one day while he was working out. And
00:21:14.579 --> 00:21:16.759
she says, hey, why are you, you know, why are
00:21:16.759 --> 00:21:19.259
you doing this so much? You know, because she
00:21:19.259 --> 00:21:21.839
recognized that it was a big time commitment.
00:21:21.920 --> 00:21:24.220
And he says, well, I want to be there to walk
00:21:24.220 --> 00:21:26.559
you down the aisle someday when you get married
00:21:26.559 --> 00:21:29.299
versus not being able to be there and someone
00:21:29.299 --> 00:21:33.150
else having to do that. And she was like, okay,
00:21:33.250 --> 00:21:36.289
thank you. And then that was it. But that tiny
00:21:36.289 --> 00:21:38.630
moment was something that was so powerful for
00:21:38.630 --> 00:21:40.869
him. He was like, man, and she appreciated it.
00:21:40.930 --> 00:21:43.609
And that was just a moment that I'm sure he'll
00:21:43.609 --> 00:21:46.829
never forget. And so tie it to something meaningful.
00:21:46.910 --> 00:21:48.849
If you're not going to do it for yourself, if
00:21:48.849 --> 00:21:51.390
you're not quite there yet with your confidence
00:21:51.390 --> 00:21:54.269
or the way you look at yourself, if you've still
00:21:54.269 --> 00:21:57.789
got a little self -loathing formula to work through,
00:21:57.950 --> 00:22:00.619
then maybe... You do it for someone you love,
00:22:00.680 --> 00:22:01.920
right? If you're not going to do it for yourself,
00:22:02.019 --> 00:22:05.559
do it for them and use that as some fuel. I don't
00:22:05.559 --> 00:22:09.019
know if it's always the best fuel depending on,
00:22:09.019 --> 00:22:11.160
you know, where you're getting it from. If it
00:22:11.160 --> 00:22:14.000
can spark you into some movement, I'm okay with
00:22:14.000 --> 00:22:17.500
that. And so... Find that motivation, whether
00:22:17.500 --> 00:22:19.960
it is, yeah, to be there for your spouse, like
00:22:19.960 --> 00:22:22.220
you said, in an older age, or be there for your
00:22:22.220 --> 00:22:25.539
kids. We saw when we went to Alaska on our Alaskan
00:22:25.539 --> 00:22:28.119
cruise, I think we brought down the average age
00:22:28.119 --> 00:22:33.539
on that ship. But it was cool to see a lot of
00:22:33.539 --> 00:22:36.640
families were doing like this multi -generational
00:22:36.640 --> 00:22:38.839
thing, right? Like where the, you know, the...
00:22:38.970 --> 00:22:41.710
The grandparents were there, the parents, and
00:22:41.710 --> 00:22:44.269
then the kids. And so to see three generations
00:22:44.269 --> 00:22:47.670
on that ship, and there was definitely a different
00:22:47.670 --> 00:22:50.730
assortment of capabilities there. There were
00:22:50.730 --> 00:22:53.230
some that all three generations could do cool
00:22:53.230 --> 00:22:55.450
experiences together. And then there were some
00:22:55.450 --> 00:22:58.849
where they were pretty limited. Props to them
00:22:58.849 --> 00:23:01.369
for going anyway. But there's definitely that
00:23:01.369 --> 00:23:03.829
quality difference that we could observe, right?
00:23:03.950 --> 00:23:07.029
Yep. I'll never forget sitting at breakfast and
00:23:07.029 --> 00:23:09.490
the family behind us was planning for a hike
00:23:09.490 --> 00:23:11.910
that day, right? And there was, you know, three
00:23:11.910 --> 00:23:14.910
generations sitting there, mom, dad, grandparents.
00:23:15.869 --> 00:23:18.609
and the kiddos and yeah, they were taking a baby
00:23:18.609 --> 00:23:21.289
and they were going to go hike around and we're
00:23:21.289 --> 00:23:23.029
figuring out the trails and all those kinds of
00:23:23.029 --> 00:23:25.069
things. And so it was just really cool to hear
00:23:25.069 --> 00:23:27.609
that, you know, that this, this family was choosing
00:23:27.609 --> 00:23:30.230
to, to be physically active and that the grandparents
00:23:30.230 --> 00:23:32.690
were, were capable of that. You know, we take
00:23:32.690 --> 00:23:35.289
trips where we, we want to be physically active.
00:23:35.430 --> 00:23:37.789
We always say that we walk so we can eat and
00:23:37.789 --> 00:23:39.569
laugh about it, but it's, it's partially true,
00:23:39.710 --> 00:23:41.970
right? Like I want to be able to be physically
00:23:41.970 --> 00:23:44.769
active so that when we take a, take a trip and
00:23:44.769 --> 00:23:48.619
I need to walk 20 ,000 steps a day or go hike
00:23:48.619 --> 00:23:51.539
a marathon over three days. Like I am physically
00:23:51.539 --> 00:23:54.519
capable of doing that. I may be tired and I may
00:23:54.519 --> 00:23:58.980
be exhausted, but my body can keep going. You
00:23:58.980 --> 00:24:02.480
know, there's so much that you miss out on if
00:24:02.480 --> 00:24:07.680
you're not physically able to move. And I am
00:24:07.680 --> 00:24:10.799
so grateful for that chiropractor who looked
00:24:10.799 --> 00:24:13.180
me in the eye and said, hey, I want more for
00:24:13.180 --> 00:24:16.339
you than where we're at right now. And that I
00:24:16.339 --> 00:24:19.119
listened, that I chose to do the work and now
00:24:19.119 --> 00:24:22.680
can go, oh, yeah, like I'm so glad. Look at the
00:24:22.680 --> 00:24:24.819
things that I've accomplished over the last,
00:24:24.920 --> 00:24:28.460
you know, now this would have been like 15 years.
00:24:29.500 --> 00:24:31.440
the things that I've done and the goals that
00:24:31.440 --> 00:24:32.799
I've set and the things that I've been able to
00:24:32.799 --> 00:24:35.839
accomplish that never, you know, without that
00:24:35.839 --> 00:24:37.940
push and that shove, I don't know that I would
00:24:37.940 --> 00:24:40.700
have naturally done that on my own, right? Yeah,
00:24:40.700 --> 00:24:42.900
no, absolutely. And that leads into the last
00:24:42.900 --> 00:24:45.759
one of... Finding a community to do movement
00:24:45.759 --> 00:24:48.299
with. I think we've touched on that and that's
00:24:48.299 --> 00:24:51.140
what got both of us started. Finding a class
00:24:51.140 --> 00:24:54.400
or a club or even a group. Pickleball is like
00:24:54.400 --> 00:24:56.960
all the rage right now. I mean, it's negative
00:24:56.960 --> 00:24:59.640
degrees outside with the windchill today with
00:24:59.640 --> 00:25:02.079
like eight to 10 inches on the ground. But, you
00:25:02.079 --> 00:25:04.400
know, finding a type of movement that you can
00:25:04.400 --> 00:25:07.059
do with others is something that can naturally
00:25:07.059 --> 00:25:12.059
build that community aspect. Also that need for
00:25:12.059 --> 00:25:15.890
not being alone. But then also it forges relationships
00:25:15.890 --> 00:25:18.309
and it also has built in accountability where
00:25:18.309 --> 00:25:20.990
people are like, they're looking for you. Oh,
00:25:21.029 --> 00:25:22.569
and they'll miss you when you're not there. And
00:25:22.569 --> 00:25:24.630
then they might even ask you, hey, where were
00:25:24.630 --> 00:25:26.210
you yesterday? You didn't make it. Oh, and so
00:25:26.210 --> 00:25:27.809
like I was going to partner with you with that
00:25:27.809 --> 00:25:29.609
and you weren't here. And, you know, there's
00:25:29.609 --> 00:25:31.809
this feeling like, oh, man, I got to be there.
00:25:31.910 --> 00:25:35.269
And so that can, I think we could talk for hours
00:25:35.269 --> 00:25:37.990
about how the community aspect has been really
00:25:37.990 --> 00:25:40.369
powerful for us. We spoke about a couple episodes
00:25:40.369 --> 00:25:44.380
ago about how. CrossFit, we found a lot of amazing,
00:25:44.460 --> 00:25:46.259
meaningful relationships over the last eight
00:25:46.259 --> 00:25:49.119
years doing that. And so it can be something
00:25:49.119 --> 00:25:51.619
that'd be super rewarding for you. Absolutely.
00:25:51.819 --> 00:25:55.259
Yeah. The community element of not doing it by
00:25:55.259 --> 00:25:58.799
yourself is so, so important. So don't be afraid.
00:25:58.900 --> 00:26:00.700
Like if you're someone who is physically active
00:26:00.700 --> 00:26:03.220
and you're into fitness, like invite people to
00:26:03.220 --> 00:26:05.579
come along. Be like, hey, do you want to, you
00:26:05.579 --> 00:26:07.799
know, you want to come with me? My gym's offering
00:26:07.799 --> 00:26:09.500
a free week or whatever. Most gyms have that
00:26:09.500 --> 00:26:11.819
kind of a bring a friend thing. And so just.
00:26:13.160 --> 00:26:17.440
Show up. Invite. Invite people. Try new things.
00:26:17.640 --> 00:26:21.660
Try learning new skills. You never know what
00:26:21.660 --> 00:26:24.680
may be something that you truly enjoy. Our friend
00:26:24.680 --> 00:26:26.259
Trey is the one who got us into pickleball. And
00:26:26.259 --> 00:26:28.480
I was like, pickleball? I'm not a racket sport
00:26:28.480 --> 00:26:30.640
kind of a girl. I have no hand -eye coordination,
00:26:30.779 --> 00:26:34.180
whatever. Turns out it's so fun. And it's something
00:26:34.180 --> 00:26:36.299
that we've been playing now for a couple of years.
00:26:36.460 --> 00:26:38.839
And as it's happened, we've gotten more people
00:26:38.839 --> 00:26:41.099
into it and brought people along. And now there's
00:26:41.099 --> 00:26:43.650
this whole crew of us that... play together and
00:26:43.650 --> 00:26:46.990
have a blast doing it. The community that we
00:26:46.990 --> 00:26:49.950
have built as a part of that is just something
00:26:49.950 --> 00:26:52.609
that's been so, so fun and those relationships
00:26:52.609 --> 00:26:56.670
that have been forged. And so, yeah, find people
00:26:56.670 --> 00:27:00.130
to do it with and try. Don't be afraid to try
00:27:00.130 --> 00:27:03.109
new things. You genuinely never know what it
00:27:03.109 --> 00:27:05.690
is that you may enjoy. Yeah, CrossFit and pickleball
00:27:05.690 --> 00:27:08.269
are two things I never, ever thought in a million
00:27:08.269 --> 00:27:10.740
years. If you'd have told 20 -year -old me we'd
00:27:10.740 --> 00:27:12.519
be doing those two things, I would have laughed
00:27:12.519 --> 00:27:15.339
at you. Don't, yeah, don't be afraid to try new
00:27:15.339 --> 00:27:17.960
things. Yeah, and that's something that I was
00:27:17.960 --> 00:27:20.619
thinking about earlier, to not be afraid of the
00:27:20.619 --> 00:27:23.339
evolution and the change. I mean, decades ago,
00:27:23.440 --> 00:27:26.779
what I was into was strictly lifting and racquetball.
00:27:27.130 --> 00:27:28.970
And I played racquetball every single day in
00:27:28.970 --> 00:27:31.029
college. It was awesome. And it was something
00:27:31.029 --> 00:27:33.630
that kept my ligaments strong. And I was able
00:27:33.630 --> 00:27:35.630
to get my heart rate up because, you know, straight
00:27:35.630 --> 00:27:37.849
lifting wasn't doing that. I made fun of CrossFit
00:27:37.849 --> 00:27:41.089
for probably 15 years before I actually started
00:27:41.089 --> 00:27:42.730
it. I was like, oh, you're just going to hurt
00:27:42.730 --> 00:27:45.130
yourself. You know, whatever. So don't be afraid
00:27:45.130 --> 00:27:46.930
of having different seasons of fitness either.
00:27:47.210 --> 00:27:49.650
Absolutely. Sometimes you're like, no, I found
00:27:49.650 --> 00:27:51.660
what I love. I'm going to keep doing it. perfect.
00:27:51.839 --> 00:27:53.880
If staying in your lane is what keeps you moving.
00:27:54.019 --> 00:27:56.180
Awesome. For those of you who get bored with
00:27:56.180 --> 00:27:57.779
it and you're like, man, like, I'm just tired
00:27:57.779 --> 00:28:00.119
of this. This is beating up my body. You know,
00:28:00.119 --> 00:28:02.660
sometimes doing the same type of fitness for
00:28:02.660 --> 00:28:06.460
so long, it's, you'll see certain athletes, especially
00:28:06.460 --> 00:28:08.940
in the elite level, you'll see certain athletes
00:28:08.940 --> 00:28:11.819
start to cross train certain things and then
00:28:11.819 --> 00:28:14.500
they get even better at their select sport, right?
00:28:14.559 --> 00:28:16.519
They're like, oh, this, uh, this Olympic runner
00:28:16.519 --> 00:28:19.000
started doing some, some lifting or some whatever.
00:28:19.160 --> 00:28:21.029
Or I think of, uh, Michael Jordan, Jordan, when
00:28:21.029 --> 00:28:24.490
he was getting destroyed by the Pistons over
00:28:24.490 --> 00:28:26.410
and over. And he's like, no, I need to gain some
00:28:26.410 --> 00:28:28.410
weight. I need to do some weight training. And
00:28:28.410 --> 00:28:30.650
this will help change my body in a way where
00:28:30.650 --> 00:28:33.690
I can be more dominant in the sport. So don't
00:28:33.690 --> 00:28:35.890
be afraid to explore different types of fitness
00:28:35.890 --> 00:28:37.869
if you're getting bored. The same thing can make
00:28:37.869 --> 00:28:40.029
you feel overwhelmed. And so what's beautiful
00:28:40.029 --> 00:28:42.910
about it is with fitness, there's so many different
00:28:42.910 --> 00:28:46.069
things you can do that the options can be paralyzing.
00:28:46.089 --> 00:28:49.049
But also, if you get bored, you got options.
00:28:49.579 --> 00:28:51.859
So it can kind of help you on both sides. So
00:28:51.859 --> 00:28:55.000
find something that you enjoy or at least tolerate.
00:28:55.200 --> 00:28:57.579
But then also like if you get bored with it,
00:28:57.619 --> 00:28:59.660
that's fine. There's like a billion different
00:28:59.660 --> 00:29:01.640
things that you can do and you don't have to
00:29:01.640 --> 00:29:03.819
do them alone. So it can be so, so powerful.
00:29:03.920 --> 00:29:06.140
So towards the end, I want to transition into
00:29:06.140 --> 00:29:10.559
the mental component of movement, right? Because
00:29:10.559 --> 00:29:13.779
what you said to me was that our bodies are an
00:29:13.779 --> 00:29:17.019
outward expression of our minds. Can you kind
00:29:17.019 --> 00:29:19.200
of walk me through what you were thinking about
00:29:19.200 --> 00:29:21.480
when you said that? Yeah, I think so. This is
00:29:21.480 --> 00:29:25.420
just a reflection of my own life. When I am dialed
00:29:25.420 --> 00:29:28.039
in and I am really like working on my fitness,
00:29:28.099 --> 00:29:31.640
I notice that my mind is less cluttered. And
00:29:31.640 --> 00:29:33.440
there's a lot less things that are battling going
00:29:33.440 --> 00:29:35.900
on. But when I start to let my fitness slip,
00:29:35.980 --> 00:29:38.859
that's also when my mind is cluttered or overwhelmed
00:29:38.859 --> 00:29:40.799
or stressed or those kinds of things. And that's
00:29:40.799 --> 00:29:43.019
actually when I need to be putting in the most
00:29:43.019 --> 00:29:44.980
amount of work, right? I feel like this is actually
00:29:44.980 --> 00:29:47.240
something like I'm currently challenging myself
00:29:47.240 --> 00:29:51.250
with as, you know, my... The role at work has
00:29:51.250 --> 00:29:53.289
shifted and it's definitely more stressful than
00:29:53.289 --> 00:29:55.430
it has been, but I don't want to make that an
00:29:55.430 --> 00:29:57.490
excuse to not put in the work in the gym, right?
00:29:57.630 --> 00:30:00.269
And so I think that the way in which that we
00:30:00.269 --> 00:30:03.390
treat our bodies and what we allow, what we put
00:30:03.390 --> 00:30:06.750
in, what we allow, what we eat, what we drink,
00:30:06.849 --> 00:30:09.569
all those kinds of things can be a direct reflection
00:30:09.569 --> 00:30:12.549
of what is going on mentally for us. Are we mentally
00:30:12.549 --> 00:30:16.619
clear? Are we... pushing? Are we just staying
00:30:16.619 --> 00:30:19.359
stagnant? So many different phrases could be
00:30:19.359 --> 00:30:21.980
used for that. And so I think, you know, our
00:30:21.980 --> 00:30:26.400
bodies are not meant to carry all of this extra
00:30:26.400 --> 00:30:29.599
weight. They aren't meant... to digest all of
00:30:29.599 --> 00:30:32.319
the fast food and all of those things, right?
00:30:32.400 --> 00:30:35.420
Like we were not created for that. And so when
00:30:35.420 --> 00:30:38.099
we, when we indulge in that, I also think that
00:30:38.099 --> 00:30:41.660
it mentally affects our ability to think clearly,
00:30:41.740 --> 00:30:46.130
to process things well. to be the best version
00:30:46.130 --> 00:30:48.549
of ourselves. It doesn't have to just be, you
00:30:48.549 --> 00:30:50.430
know, we've talked about so many ways about being
00:30:50.430 --> 00:30:51.890
the best version of yourselves when it comes
00:30:51.890 --> 00:30:53.890
to controlling our thoughts, controlling our
00:30:53.890 --> 00:30:55.710
emotions, all of those things, but physically
00:30:55.710 --> 00:30:58.630
is just as important as mentally. And it took
00:30:58.630 --> 00:31:01.410
me a lot of years to learn, to learn that and
00:31:01.410 --> 00:31:04.970
to choose to. do that. You know, I started to
00:31:04.970 --> 00:31:07.650
realize, you know, a couple of weeks ago, like
00:31:07.650 --> 00:31:10.589
I didn't have any specific goals physically for
00:31:10.589 --> 00:31:14.150
2026. And then I was just kind of aimlessly putting
00:31:14.150 --> 00:31:17.150
in half -hearted work in the gym and maybe making
00:31:17.150 --> 00:31:21.690
excuses to not always show up and not to do the
00:31:21.690 --> 00:31:23.970
physical work and going, okay, hang on a minute.
00:31:24.390 --> 00:31:26.710
You need a goal and you need something that you're
00:31:26.710 --> 00:31:29.650
going to work towards or 2026 is going to slip
00:31:29.650 --> 00:31:32.130
by and you're not going to be where you want
00:31:32.130 --> 00:31:34.690
to be. by the middle end of the year. And so
00:31:34.690 --> 00:31:37.769
I set a pretty lofty goal for myself when it
00:31:37.769 --> 00:31:40.950
came to running for... this year and I'm excited
00:31:40.950 --> 00:31:43.730
to see what's going to happen with that and actually
00:31:43.730 --> 00:31:46.630
I need to set a reward for myself for meeting
00:31:46.630 --> 00:31:49.069
that goal by the end of this year. You set so
00:31:49.069 --> 00:31:51.549
many other goals in other places in other areas
00:31:51.549 --> 00:31:54.069
of your life. Set it in physical things too,
00:31:54.210 --> 00:31:56.710
right? Like maybe it's that you've got a certain
00:31:56.710 --> 00:31:58.150
lift that you want to work on and you're going
00:31:58.150 --> 00:32:00.289
to spend that time. Maybe it's that you're looking
00:32:00.289 --> 00:32:04.230
for to get a mile time at a certain thing or
00:32:04.230 --> 00:32:06.589
oh I want to run farther than I've ever ran before
00:32:06.589 --> 00:32:09.650
or oh I want to do this. work out faster than
00:32:09.650 --> 00:32:12.069
i've ever done it before decide what that is
00:32:12.069 --> 00:32:14.930
going to be and then tell other people about
00:32:14.930 --> 00:32:18.349
it right like now like i've told you i've told
00:32:18.349 --> 00:32:20.349
my running partner i've told one of our coaches
00:32:20.349 --> 00:32:22.609
like i've told people so they're going to hold
00:32:22.609 --> 00:32:24.529
me accountable and when they see me working on
00:32:24.529 --> 00:32:26.009
this running goal they're going to go awesome
00:32:26.009 --> 00:32:28.690
great how is that how's that going There's so
00:32:28.690 --> 00:32:30.970
many other ways that we are disciplined and we
00:32:30.970 --> 00:32:35.069
set guardrails for ourselves mentally, emotionally,
00:32:35.289 --> 00:32:37.690
spiritually. We need to be doing the same things
00:32:37.690 --> 00:32:40.609
physically. We can't just leave that up to chance
00:32:40.609 --> 00:32:44.170
and to go, oh, it'll be fine. I can figure that
00:32:44.170 --> 00:32:48.549
out. And so that's kind of my own personal processing
00:32:48.549 --> 00:32:50.470
that I've been doing. And I think that that phrase
00:32:50.470 --> 00:32:52.990
of our bodies are a reflection of what's going
00:32:52.990 --> 00:32:54.809
on in our mind, that's kind of where that concept
00:32:54.809 --> 00:32:57.789
came from for me. personally what I'm walking
00:32:57.789 --> 00:33:01.450
through right now. And it's also some things
00:33:01.450 --> 00:33:03.690
that you can practice mentally from an identity
00:33:03.690 --> 00:33:06.470
standpoint can also be can also dovetail into
00:33:06.470 --> 00:33:09.049
that. As far as you know, some things that we've
00:33:09.049 --> 00:33:11.349
talked about one of the greatest books on habits,
00:33:11.430 --> 00:33:13.750
Atomic Habits by James Clear, he talks about
00:33:13.750 --> 00:33:15.930
just some of that internal dialogue that you
00:33:15.930 --> 00:33:19.009
use in your mind about fitness. And so for example,
00:33:19.170 --> 00:33:21.990
the the thought that a lot of people have is
00:33:22.599 --> 00:33:24.819
I need to work out. And he would suggest that
00:33:24.819 --> 00:33:27.259
you replace that with I'm the type of person.
00:33:27.299 --> 00:33:29.420
It's an identity statement. I'm the type of person
00:33:29.420 --> 00:33:33.319
that works out. And so it changes your view and
00:33:33.319 --> 00:33:35.819
your internal dialogue and words matter. Internal
00:33:35.819 --> 00:33:38.460
words just as much as external words. I mean,
00:33:38.480 --> 00:33:40.140
we could we should probably talk about that in
00:33:40.140 --> 00:33:44.210
a future episode. Yes. But that being said, there
00:33:44.210 --> 00:33:46.410
is something transformative and powerful about
00:33:46.410 --> 00:33:49.150
saying that you are the type of person and believing
00:33:49.150 --> 00:33:50.710
that you're the type of person that works out
00:33:50.710 --> 00:33:53.529
versus need to work out. I need to work out because
00:33:53.529 --> 00:33:56.990
that is a statement of duty and typically connected
00:33:56.990 --> 00:33:59.650
with the thought that you don't want to. That
00:33:59.650 --> 00:34:02.269
will that will be a change that I think is meaningful.
00:34:02.589 --> 00:34:06.009
Another. Practical thought on identity is never
00:34:06.009 --> 00:34:08.389
missing twice. This is another James Clear thought.
00:34:08.829 --> 00:34:11.829
If you miss the gym on one day, make the commitment
00:34:11.829 --> 00:34:15.730
to not miss the next day. Never miss twice. And
00:34:15.730 --> 00:34:18.349
so that starts to build that going. What I like
00:34:18.349 --> 00:34:20.389
about the never miss twice is as a recovering
00:34:20.389 --> 00:34:23.050
perfectionist myself, I like the never miss twice
00:34:23.050 --> 00:34:26.329
because it insinuates you will miss. And there's
00:34:26.329 --> 00:34:29.349
a lot of people out there, usually 50 to 60 %
00:34:29.349 --> 00:34:31.929
of them that are perfectionists or recovering
00:34:31.929 --> 00:34:35.059
perfectionists that, It goes into the all or
00:34:35.059 --> 00:34:37.059
nothing mentality of like, no, I'm going to go
00:34:37.059 --> 00:34:38.880
to the gym. And then when they miss one day,
00:34:39.019 --> 00:34:41.340
then they also eat like garbage that day and
00:34:41.340 --> 00:34:43.239
everything goes out the window. And then it's
00:34:43.239 --> 00:34:45.139
that much harder to do the next day. And then
00:34:45.139 --> 00:34:47.420
before you know it, an entire month has passed
00:34:47.420 --> 00:34:49.420
where your entire commitment's gone and it's
00:34:49.420 --> 00:34:51.579
trashed because of one day. So make that commitment.
00:34:51.780 --> 00:34:55.039
Never miss twice. Be the kind of person that
00:34:55.039 --> 00:34:57.800
never misses twice, right? And then lastly, I
00:34:57.800 --> 00:35:00.369
want to cover... the mental work of some of the
00:35:00.369 --> 00:35:03.389
fears involved in starting movement, like the
00:35:03.389 --> 00:35:06.150
fear of looking dumb or the fear of failing or
00:35:06.150 --> 00:35:09.190
the fear of pain and soreness, which is going
00:35:09.190 --> 00:35:12.030
to be the uncomfortability of movement. I think
00:35:12.030 --> 00:35:14.550
that, like we've talked about, those communities
00:35:14.550 --> 00:35:17.489
can really help. For both of us, it was people
00:35:17.489 --> 00:35:20.409
that brought us into movement. For you, it was
00:35:20.409 --> 00:35:22.550
walking or running. And for me, it was lifting.
00:35:22.690 --> 00:35:24.969
And these people were super gracious. They were
00:35:24.969 --> 00:35:27.969
either starting on our same level or they were...
00:35:28.010 --> 00:35:30.050
more experienced than us, and they were happy
00:35:30.050 --> 00:35:32.610
we were there. I remember when I first started
00:35:32.610 --> 00:35:35.190
CrossFit, I had never done a single Olympic lift.
00:35:35.329 --> 00:35:39.130
So starting those was super awkward. My mobility
00:35:39.130 --> 00:35:41.750
wasn't ready for those kinds of movements. I
00:35:41.750 --> 00:35:45.170
remember not feeling judged by the people that
00:35:45.170 --> 00:35:47.409
were there. And it seems like in those type of
00:35:47.409 --> 00:35:50.650
communities, they remember when they were new,
00:35:50.789 --> 00:35:53.250
right? And they didn't know anything. And so
00:35:53.250 --> 00:35:55.750
coaches and long established members, they kind
00:35:55.750 --> 00:35:58.269
of love coming alongside new newbies and being
00:35:58.269 --> 00:36:00.750
like, hey, super glad you're here. Like, how
00:36:00.750 --> 00:36:03.449
can I help you? And it's super fun to kind of
00:36:03.449 --> 00:36:06.090
help someone that's new. When we're afraid of
00:36:06.090 --> 00:36:08.489
trying something new, we all have this archetype
00:36:08.489 --> 00:36:10.889
of this jerk face that is just going to be there
00:36:10.889 --> 00:36:13.210
judging us. And most of the time, people are
00:36:13.210 --> 00:36:15.110
more obsessed with themselves than they are about
00:36:15.110 --> 00:36:17.510
us. And nine times out of 10, nobody's even noticing
00:36:17.510 --> 00:36:20.190
you unless you're Brian Regan and flopping around
00:36:20.190 --> 00:36:22.150
in the scaffolding in the gym thinking it's a
00:36:22.150 --> 00:36:24.150
machine. I want to close, Ashley, with talking
00:36:24.150 --> 00:36:27.969
about how we navigated getting into fitness at
00:36:27.969 --> 00:36:30.570
different stages of our lives, right? And so
00:36:30.570 --> 00:36:34.429
for us, it was something that I had been in movement
00:36:34.429 --> 00:36:36.869
for a long time since college before we were
00:36:36.869 --> 00:36:39.070
married. And that was not something that was
00:36:39.070 --> 00:36:41.840
a part of your life till many, many years. I
00:36:41.840 --> 00:36:45.199
know for me, I wanted you to be a part of that.
00:36:45.280 --> 00:36:47.559
I wanted you to go with me every day, but that's
00:36:47.559 --> 00:36:49.940
not a habit that you had established yet. So
00:36:49.940 --> 00:36:53.300
for me, I needed to work on having patience with
00:36:53.300 --> 00:36:56.659
you. to build that routine over time, to not
00:36:56.659 --> 00:36:58.920
have resentment when you wouldn't go, you know,
00:36:58.920 --> 00:37:00.500
say like in the evening, we would talk about
00:37:00.500 --> 00:37:02.699
us going and in the morning, you would hit the
00:37:02.699 --> 00:37:04.960
snooze button and decide not to. And so I know
00:37:04.960 --> 00:37:07.659
I had to work on letting those moments go and
00:37:07.659 --> 00:37:10.500
not being frustrated. But walk us through like,
00:37:10.559 --> 00:37:13.059
from your perspective, how it was getting into
00:37:13.059 --> 00:37:15.639
that habit, what changed from it being inconsistent
00:37:15.639 --> 00:37:19.690
to consistent? You know, I think for me, yeah,
00:37:19.789 --> 00:37:22.949
there was a lot of years of not doing it together.
00:37:23.150 --> 00:37:25.610
Our schedules are a little bit different in that,
00:37:25.690 --> 00:37:27.570
you know, we don't have kids that somebody has
00:37:27.570 --> 00:37:30.349
to stay at home with. I know for couples, like
00:37:30.349 --> 00:37:32.369
you've got to find what rhythm works for you.
00:37:32.449 --> 00:37:34.769
But yeah, I think it's an area to be gracious
00:37:34.769 --> 00:37:38.170
and patient and then just to lead the way, right?
00:37:38.309 --> 00:37:40.630
Like in a lot of other areas, like be the one
00:37:40.630 --> 00:37:42.610
to set that example. We just had to learn to
00:37:42.610 --> 00:37:45.030
be gracious and patient with each other and then
00:37:45.030 --> 00:37:48.190
to encourage once the other person started, right?
00:37:48.349 --> 00:37:50.409
Like, but to just be encouraging once the other
00:37:50.409 --> 00:37:52.570
person started and then to commiserate when we
00:37:52.570 --> 00:37:55.250
were both sore together or... You know, I'll
00:37:55.250 --> 00:37:57.829
never forget how sore I was after my very first
00:37:57.829 --> 00:38:00.250
CrossFit workout. And to go, yep, nope, I totally
00:38:00.250 --> 00:38:03.429
understand. I feel that. And to build habits
00:38:03.429 --> 00:38:06.309
around that together. Maybe it's stretching together
00:38:06.309 --> 00:38:08.969
in the evenings or it's setting that bedtime
00:38:08.969 --> 00:38:11.309
routine together, you know. And I know for people
00:38:11.309 --> 00:38:13.010
that everybody's lives are different. And so
00:38:13.010 --> 00:38:15.130
that may not be a practical thing. But for us.
00:38:15.469 --> 00:38:17.369
It's that we go to the gym at the same time together,
00:38:17.570 --> 00:38:19.949
you know, and we have lots of friends that show
00:38:19.949 --> 00:38:22.690
up with their spouses. And I think that's, that's
00:38:22.690 --> 00:38:25.309
something that's huge too, is that when you suffer
00:38:25.309 --> 00:38:27.289
and put your health and make that a priority
00:38:27.289 --> 00:38:29.880
together. There is something that is bonding
00:38:29.880 --> 00:38:32.280
about that. Even if you're not doing the same
00:38:32.280 --> 00:38:34.320
thing, like we go to the gym at the same time,
00:38:34.340 --> 00:38:37.360
but I don't always do the CrossFit workout in
00:38:37.360 --> 00:38:39.800
class. And I'm not always, you know, doing the
00:38:39.800 --> 00:38:41.460
exact same thing as you, but there is something
00:38:41.460 --> 00:38:43.719
about going together at the same time, right?
00:38:44.039 --> 00:38:46.400
And it's about building that habit together.
00:38:46.619 --> 00:38:48.559
But, you know, if you're the person that has
00:38:48.559 --> 00:38:51.519
that habit and your spouse doesn't, like just
00:38:51.519 --> 00:38:54.420
be patient, pave the way, set the standard. You
00:38:54.420 --> 00:38:57.929
never know what that's planting in them. And
00:38:57.929 --> 00:39:03.769
then don't nag, but maybe be thinking about a
00:39:03.769 --> 00:39:06.989
friend that could invite them or someone else
00:39:06.989 --> 00:39:09.230
that could help them along in that journey. Oftentimes,
00:39:09.269 --> 00:39:11.590
those that are the very, very closest to us are
00:39:11.590 --> 00:39:14.289
the last person that can actually push for that
00:39:14.289 --> 00:39:17.429
in our lives. It has to be other people. outside
00:39:17.429 --> 00:39:19.889
of that that tell us those hard truths or that
00:39:19.889 --> 00:39:22.110
invite us to come along. It can't necessarily
00:39:22.110 --> 00:39:24.570
be our spouse. And so be thinking about people
00:39:24.570 --> 00:39:27.769
that can come alongside that person for you and
00:39:27.769 --> 00:39:30.469
to help walk them on that path. Or also like
00:39:30.469 --> 00:39:32.730
finding something that you as a family can do.
00:39:33.030 --> 00:39:36.530
We have lots of friends whose kiddos are playing
00:39:36.530 --> 00:39:38.889
pickleball with us, right? Because that's a family
00:39:38.889 --> 00:39:41.250
activity and they enjoy it and they want to do
00:39:41.250 --> 00:39:43.449
that. And then, you know, after we've all been
00:39:43.449 --> 00:39:45.250
playing for this period of time, those kids are
00:39:45.250 --> 00:39:48.199
better than the rest. right? But it's something
00:39:48.199 --> 00:39:50.179
that they enjoy and that they're good at. So
00:39:50.179 --> 00:39:52.480
finding something that you can do as a family
00:39:52.480 --> 00:39:54.500
together. We have friends that just started a
00:39:54.500 --> 00:39:56.820
self -defense class as a family, like practical,
00:39:56.880 --> 00:39:58.599
but also like something that they can work out
00:39:58.599 --> 00:40:00.960
and do together. So look for those ways that
00:40:00.960 --> 00:40:03.800
you can incorporate fitness into everybody in
00:40:03.800 --> 00:40:06.869
the whole family. Yeah, I can say that. When
00:40:06.869 --> 00:40:10.090
you joined me regularly, that was something that
00:40:10.090 --> 00:40:13.030
changed the dynamic for me and made it more enjoyable.
00:40:13.309 --> 00:40:15.289
It wasn't going to make me go more because I
00:40:15.289 --> 00:40:18.289
was already going every day. But for me, it was
00:40:18.289 --> 00:40:20.880
something that. was a shared experience with
00:40:20.880 --> 00:40:23.099
you. And I think helped build our relationship
00:40:23.099 --> 00:40:25.280
because we had that, like we talked about before
00:40:25.280 --> 00:40:27.760
in previous episodes about that shared experience,
00:40:27.920 --> 00:40:29.800
that shared suffering, like you touched on, like
00:40:29.800 --> 00:40:31.760
we were both super sore together or we went through
00:40:31.760 --> 00:40:33.900
that same experience. It's just something else
00:40:33.900 --> 00:40:36.099
to bond over and make your relationship stronger,
00:40:36.300 --> 00:40:38.420
which I think has huge benefits. So if there's
00:40:38.420 --> 00:40:40.559
a way that you can find movement with somebody
00:40:40.559 --> 00:40:43.079
that you love, perfect strangers are okay too.
00:40:43.219 --> 00:40:45.340
But if you can do that with somebody that you
00:40:45.340 --> 00:40:48.800
love, like a dear friend, one of your kids or...
00:40:48.809 --> 00:40:51.150
your spouse, I think there's a lot of benefits
00:40:51.150 --> 00:40:52.909
that can come out of that. So hope you found
00:40:52.909 --> 00:40:55.449
some practical steps of finding a way that you
00:40:55.449 --> 00:40:58.380
can. Find some movement without too much pressure
00:40:58.380 --> 00:41:02.099
and invest in your future you in a physical aspect.
00:41:02.239 --> 00:41:05.760
That always has mental benefits as well. Doing
00:41:05.760 --> 00:41:08.340
hard things physically does make it easier to
00:41:08.340 --> 00:41:11.079
do hard mental things too. So as always, thanks
00:41:11.079 --> 00:41:13.260
for listening to the Optimizing Beyond podcast.
00:41:13.599 --> 00:41:15.500
Remember, growth happens when you take action.
00:41:15.679 --> 00:41:18.079
So subscribe, share this with a friend, and most
00:41:18.079 --> 00:41:20.239
importantly, put what you learned into practice.
00:41:20.280 --> 00:41:23.619
Because as we know, daily anything changes everything.