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Welcome to Behind the Method, a podcast where we'll take you behind the scenes of a bold performance method and get expert advice and personal insights from our team of specialised coaches.
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If you love weight training, health, fitness, self-development, and all the hacks to becoming your best self, then this is for you.
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Golly gosh.
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If I really dropped the laptop, that would have been terrible.
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Actually.
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Okay, welcome back to Behind the Method.
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Yeah.
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I can't remember what episode we're up to.
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It's a nine, ten, something like that.
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And we're back with Coach Cat today, so welcome back.
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Thank you.
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Awesome.
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And I thought to start off the podcast more so because we're rotating through all the coaches at the moment to kind of help you connect with the listeners a bit more.
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Yeah.
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Just doing a quick little like training update of like what you're up to.
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Yeah.
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And I literally only decided this like 10 minutes ago.
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But I just thought it would be a good way to yeah, sort of like get to know for the listeners to get to know you a little bit more.
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So how's training going for you at the moment?
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Where are you sort of up to in your block or your phase?
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It's actually really good.
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Um quite repetitive, but that's what I like about it.
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What's the nature of it?
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Um in a build, been in a build for a little while now, and basically gonna keep building till February, I think.
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Yeah, and that's when we'll um look at starting our prep comp.
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Yeah, fantastic.
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Comp prep.
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Yeah.
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Sorry, the pressure's just getting the better of me.
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And in terms of your phase, are you looking at like really pushing calories at the moment?
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So is it kind of like a surplus for you at the moment, too, or more maintenance?
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Definitely.
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Um so in we were steadily increasing for a while and now we're pretty much just like set where we are.
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Okay.
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We've increased every now and then, but yeah, pretty happy with where we're at and um how I'm responding.
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Yeah, beautiful.
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Any particular areas that are like really requiring a lot of focus and attention at the moment, or is it just an overall mostly just shoulders and glutes.
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Yeah, standard literally bikini hill things.
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Yeah, but it's fun, yeah.
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And yeah, coach is really happy with where I'm at and how I'm progressing.
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Um, and we've just got such a long, long time to be working.
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So exactly, there's no pressure on it, it's just kind of, I guess with this thing, the more time you have, the better when it comes to building muscle.
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Because unfortunately, it's not a super fast process, it does, it does need time.
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So yeah, that's awesome.
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So cool.
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Yeah.
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Well, Kat's got an absolutely juicy topic for us today.
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Yeah.
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Sort of talking about the things that you think are healthy habits, or when you go to like start your fitness journey, the things that you think are important, but why they could be the things that are actually causing you to fall off or make you feel very overwhelmed.
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Because when it comes to doing this sort of stuff, I guess there's so many different approaches and so many different things that work for different people.
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Yeah.
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And it's very easy to get caught sort of caught up in that perfectionist mindset of wanting to do everything perfectly.
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Yeah.
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So I'm really, really keen to hear your take on what's sort of worth worrying about and the things that actually aren't worrying about as well.
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Um, and a lot of them are very context dependent as well.
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Like they're all, I think, good advice for beginners or people who are really like stuck and they just can't find the routine.
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But at the end of the day, it's so like it just depends on like what's working for you.
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Um, but these are just like some really common patterns that I see within my clients, um, and also just like other people that I speak to in the gym or even on social media as well.
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Like, these are the things that everyone seems to be kind of um defaulting towards.
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And then often I'm having the conversation when I'm like, is this really helping you or is this potentially making it worse or for you?
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Yeah, yeah.
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And that's great to know as well, because I guess some people just speak from their experience.
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It's like this is what I found.
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It's like, yes, but you're one person.
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Yeah.
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So if you're sort of getting these references from a bunch of different people, this is going to be so helpful for the audience to know as well, because they're like real case studies, too.
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Yeah.
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So I've got 11 things, and I guess like 11, 11 quote unquote healthy habits that you probably need to rethink, and those are probably the reasons that you keep falling off or making it really hard for you to really stick to anything.
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Yeah, beautiful.
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Well, without further ado, let's dive in.
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Take it off with um take it away with number one.
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Number one is the 5am workouts, because I think this is kind of like the classic example of people doing something that they think is like, you know, if you're training at 5am, that means that you're really disciplined and you're like on the ball and you're getting it done early, and like that's what all the successful people do.
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Um, but a lot of the time people find that they just are like so drained by it, and it just actually they're not getting enough sleep and it's just like not a good session.
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Um, but they're just doing it because they think that it's a good thing to do.
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Um, so obviously, if it works for you, do it.
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And say for me, for instance, it works really well for me in terms of like my work schedule, but um, for most people it probably wouldn't work.
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Yeah.
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So for someone who's in a job, let's just say the standard nine to five sort of hours where you've probably got like two main windows on either side, if you're someone who really prioritizes your sleep and things like that, would you say that it's almost better to lock into that afternoon window and making that your consistent sort of habit?
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If that's what works, and I think a point that I had written down is kind of just like experimenting.
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Um, like just seeing what works for you, when do you have the most energy?
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When does it fit in your day?
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Some people are happy to like come and squish it in during their lunch break.
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Um, other people it's just not realistic.
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So kind of just like not giving in to like whatever's popular or like doing something just because that's what like seems really that's what successful people do.
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They get up and they get it done straight away and they just get up at 5 a.m.
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just because um, but at the end of the day, like it's sometimes it, you know, you can take it as inspiration, but instead you should really just be training when it suits your energy and your day.
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100%.
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Because I guess a real benefit of training early is that you get an early win for the day, like it kind of is good for your self-esteem, you feel like you've achieved something, and then also it's out of your mind for the rest of the day too.
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You're not sort of thinking about that workout for the rest of the day.
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But for a lot of people who train the afternoon or the evening, a good advantage of that is you've got like the food behind you for the end of the day.
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And that's a big thing that I hear from a lot of afternoon trainers.
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It's like I just I can't with mornings because I just don't feel like I have like yes, you've got your energy from just coming off sleep, but the actual energy from food, getting carbohydrates in your system, like that's a big benefit of the afternoons too.
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So yeah, but then on the other hand, you could say, like, oh well, I've just exhausted after a long day of work, it's the last thing you want to do.
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So experimenting, finding what works better.
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Yeah, 100%.
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Yeah, um, but yeah, in summary, just not forcing the 5 a.m.
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if it's not yeah working for you.
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Yeah, number two, any type of starting on Monday, starting after exams, after the holidays, after my birthday, those kind of things, like just that that general, like waiting, um, because there's just always gonna be another Monday or another, you know, after the semester's over.
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Like that will always be coming.
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Um, and if you're always waiting for it, you're probably never actually gonna be getting anywhere.
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Um, so kind of just like it's almost like a really easy mindset because it feels like planning, it's like I'm gonna do this, I'm gonna do this, I'm gonna do this, and you kind of sit in that comfort, but it is simply just like procrastinating.
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Yeah, I was gonna ask, why do you think people do that so much?
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Why do people wait for milestones or or new weeks?
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Do you think?
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I think it's just comfortable and it's like it you can kind of sit in that um, oh, I'm getting ready in like the kind of preparation phase makes you feel really productive.
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Um and yeah, it it's just like putting it off.
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Yeah, because I guess like you're getting that dopamine from the intent of doing it, like you feel like you're actually starting to take action because you're thinking about it.
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But the irony of that is is you're not actually taking the action yet.
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Yeah, definitely.
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And um instead it's really just better to focus on like a small step, um, like what can I do today?
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Um, instead of waiting for that big yeah, milestone, or they they think like, oh, I'll wait till it gets less busy, but it's it's not gonna be less busy because if it's not this, then it's gonna be something else.
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Um and um we might have spoken about this before, but it's the idea like if you can do it in a really busy and hard time, then you can also do it really easily in the really easy and less busy times.
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100%.
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I was gonna say exactly that.
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So many clients who have um thought that a busy time is really not a good time to start and it's had a lot of hesitation around it.
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But then, yeah, when you argue, if you can get your foundation set up during a busy time when it gets less busy or quieter for you, it's gonna feel easy.
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Yeah.
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Because you've already got that foundation, you've proved to see to yourself that you can do it when things are chaotic.
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So yeah, definitely.
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Yeah.
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So yeah, really moving into like just starting it anyway, um, and not kind of waiting.
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Yeah, so don't put so much emphasis on a start day.
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Yeah.
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Like the the day you start that that's saying it's one day or day one.
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Yeah.
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Like you can make your day one any day.
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Doesn't have to be that milestone, definitely.
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Number three is very similar.
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It's kind of someone spending weeks researching before starting.
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Um, and again, it's that preparation phase.
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It feels really productive, it feels like I'm really setting myself up by doing lots of research.
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But um, a theory that I really like is the jam theory.
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Have you heard of it?
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I haven't known.
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It's kind of the idea that like if you went to the supermarket and there was you wanted to buy jam, um, it's actually not like a very hard decision saying, like, oh, what jam should I buy?
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But when you look at the amount of options of jam, all the different brands, all the different fruits, and then there's like the home brand and the expensive brand, then there's the one that's like really natural and really good for you.
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Um, and it it just like all the information just leads to like overwhelm and decision paralysis because there's too many options.
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Um, so whether you're researching what workouts should I do, what gym should I go to, what PT should I go to, all those things, the more research you do, the more overwhelmed you're gonna feel.
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And so it's again just that like idea of like just starting, picking a good enough option, um, you know, make it exist first and make it better later.
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Yes.
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I love that so much because yeah, when you think about just buying jam, it's such like a simple thought.
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Yeah.
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But then when it comes down to the logistics of it, there's there's a hundred different factors and it's a lot of different things.
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And so many jams.
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And yeah, you can make yourself so overwhelmed that you might not even end up picking anything.
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It's just like, oh my god, I don't have all the information right now.
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And then if you're in the supermarket for long enough and you're overwhelmed by the options, then nothing feels good enough.
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Yeah, yeah, yeah, exactly.
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Yeah, and you just second guess yourself every step of the way.
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Um but yeah, I guess like you said, if you just sort of start with something that seems good enough, yeah, and as you go through, that's where you learn things as well.
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Yeah.
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And you can sort of refine from there.
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Once you sort of figure out what's working for you, or maybe you realize something that doesn't feel uh quite right, like for example, maybe your type of training, like if it's not quite what you thought it was, then you know, and you can't learn that from reading and researching.
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Yes, and even good point learning like hearing of other people's experiences, maybe they had a bad experience with this exercise or this personal trainer or something.
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It's like that's might not be how it's gonna be for you.
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Um and the more research that you do, the more incompetent you're gonna feel, and you're gonna feel very deterred because there's so much to learn, so much to know.
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You just have to get in there.
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Yeah, definitely.
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Yeah, for sure.
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Yeah, make your own assessment at the end of the day, like you you are capable of doing that.
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Yeah, for sure.
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Love it.
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Number four, changing too many things, like a really big overhaul.
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Like, people think like, wow, it's such a good idea for me to like get into this new habit by changing all of these things, and they make this list of like their ideal day of these are all the things that I need to overhaul.
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Um, and this is something that I feel like everyone's always talking about, but it's great to re-emphasize is just the idea of like just doing like one thing at a time um and not going from like zero days a week to six days a week in the gym, not trying to track every single calorie because also like calorie tracking that's kind of a skill.
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So if you're trying to get into that and you're worried about being 100% perfect at the same time as learning that new skill, it's just exhausting and yeah, paralyzing again, and it really brings on that all or nothing mindset.
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Um so something that try to do with all my clients when we begin is like the first week or two, it's like, all right, what's like the most important thing we can focus on?
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One or two habits at a time, and then kind of progressively overloading that from there.
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Yeah, perfect, love it.
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Yeah, because I think I spoke about something quite similar with Melinda and her original one around getting ladies started and they want to do all the things at once, but then they end up feeling so overwhelmed or it's yeah, just like too much at once.
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Um, but you can get a really great result on just starting with one thing.
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You don't have to be having all those pieces in place to get the best result.
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Yeah.
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Obviously, all those things at once might get you the fastest result, but if it's so overwhelming that it stops you from getting any sort of momentum, it's not gonna work anyway.
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So yeah, you can get a great result starting with one or two things to begin with, definitely.
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And yeah, just like trying to say like you're probably gonna be more adherent just like trying to change one or two things instead of yeah, doing everything.
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And really mastering it too.
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Yes, definitely.
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Giving yourself time to do it.
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Making it really consistent, and then like changing little things.
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Yeah, rather than just like dabbling with it a little bit and sort of just like winging it um because you just don't have the time to actually dedicate to getting really good at it because you try and do so many things.
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Yeah, just master those one or two things to begin with.
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Yeah, definitely.
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Um and that's yeah, one of the things that I look at first with all my clients and um especially my reset method program that I've got coming up, we really the first whole fortnight is basically just like trying to make it as easy as possible and like choosing those one or two things to focus on instead of trying to change everything at once.
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Um yeah, so really talking about like reducing the friction or even the idea of desire paths, um, just like making things really easy and accessible for you is always like yeah, good focus instead of complete overhaul.
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Yeah, 100%.
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Tell us more about this reset challenge as well.
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Is it a in-person thing, online, is it learning modules that give us the gist?
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So it's nine weeks um starting next Monday, the 19th of October.
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Yep.
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And it is mostly online coaching with the option of face-to-face, but it is I'm calling it like a mindset fitness program because although it is a fitness program and there's online coaching involved, it's I I want it to be mostly mindset focused, and we do have those nine learning modules that we go throughout the throughout the week, so you can kind of watch at your own pace, um, kind of accompanied by a workbook as well, with like some actual practical exercises of what we can be doing to implement them because it's really easy to like be told like this is how you improve your mindset, this is how you change XYZ, but it's kind of like how do I do that?
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Um, and people are always trying to like yell motivational things at you, like this is how you fix XYZ, but it's just you you need like the actual practical exercises and steps to make it really doable.
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Yeah, fantastic.
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And I love that because mindset is probably or arguably like the number one most important thing when it comes to coaching.
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Yeah, you can tell people what to do with their nutrition and their training, but if at a mindset level they don't believe that they're capable of doing it or they just don't understand it, that's where the friction comes from, or what stands between people getting the result or not, yeah, is the mindset.
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So I love that you're addressing that.
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Yeah, yeah.
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And what I always tell people is like you can especially all the things that we're talking about today, like we're only halfway there, but all of these things I could tell my clients it, but at the end of the day, they kind of kind of have to come to the realization themselves.
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Like they need to learn these things through their own lessons and over their own time period.
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Um, and it often is those kind of self-reflecting moments where you are maybe doing a little journal or talking to a friend or something that you kind of think, like, wow, what a great lesson.
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Um, so as much as I can like tell people things, I kind of just want to give them the resources so then they can make their own realizations.
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100%.
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Yeah, you can lead the horse to the water, but you can't make it true.
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It's like the penny has to drop at that right moment.
00:16:27.279 --> 00:16:27.360
Yeah.
00:16:27.519 --> 00:16:35.919
I know if like you all the listeners have ever had a moment where you've heard something from someone before, whether it's like your mum, like your mum's just like told you something over and over and you're like, okay, like sure.
00:16:36.080 --> 00:16:38.960
But then someone else says it to you and it just like finally hits different.
00:16:39.360 --> 00:16:40.960
Just a different angle or something, yeah.
00:16:41.279 --> 00:16:42.799
And it just completely makes sense.
00:16:42.960 --> 00:16:46.960
It's like that's the the realization that um people like need to make.
00:16:47.039 --> 00:16:52.960
And unfortunately it's something that just kind of happens in your own time when the timing is right, I suppose.
00:16:53.039 --> 00:16:53.120
Yeah.
00:16:53.440 --> 00:16:58.480
So really just like drilling things into people and hoping that something sticks.
00:16:58.799 --> 00:16:59.600
Yeah, yeah, definitely.
00:16:59.919 --> 00:17:00.399
That's the goal.
00:17:00.639 --> 00:17:08.559
Because with fitness and um training, nutrition, the basics are the things that kind of work, like they don't really change.
00:17:08.640 --> 00:17:08.799
Yeah.
00:17:08.960 --> 00:17:17.440
But it's almost like some people sometimes dance around a lot of things like looking for a different answer until they kind of circle back and realize all along that that's the thing that works.
00:17:17.519 --> 00:17:17.680
Yeah.
00:17:17.920 --> 00:17:26.000
So, yeah, which is um something that they may have heard from other people before, but it's not until they find the right person who explains it to them in a certain way that it like finally lands.
00:17:26.079 --> 00:17:28.000
So and when they're open to it as well.
00:17:28.400 --> 00:17:30.799
Like these people need to want to change.
00:17:31.359 --> 00:17:34.720
Um, it's really hard trying to help people if they don't want to help themselves.
00:17:34.960 --> 00:17:41.519
Definitely if they've really like um attached to their preconceived ideas or what they believe works and what doesn't, definitely.
00:17:41.839 --> 00:17:44.880
So I love you making the space to approach that and to address that.
00:17:45.039 --> 00:17:45.759
It's fantastic.
00:17:46.079 --> 00:17:50.559
Yeah, awesome, next for a little bit of a tangent, yeah, but jumping back in, number five.
00:17:50.720 --> 00:17:53.680
Number five healthy habit that is not actually healthy.
00:17:53.920 --> 00:17:56.480
Yeah, um, cutting out your favourite foods, right?
00:17:56.640 --> 00:18:06.480
Like you really think like, oh, I'll, you know, even though this is the thing that brings me so much joy and dopamine, like let me cut it out because it's gonna help me get to my goals.
00:18:06.720 --> 00:18:13.440
And I think we spoke about this this in the last episode, but just the idea of like the fibidin fruit, like cutting it out isn't gonna help.
00:18:13.519 --> 00:18:26.079
Um, instead, you could really just be working it into your week, um, and just yeah, whether it be like a calorie thing, you're trying to fit it into your calories, um, or maybe you do need that one untracked meal a week, two untracked meals a week.
00:18:26.240 --> 00:18:35.599
Um, otherwise you just end up having, you know, kind of like these binge moments, um, or giving yourself a cheat day, but then the cheat day is like way over the top.
00:18:35.839 --> 00:18:36.160
Yeah.
00:18:36.480 --> 00:18:42.079
So yeah, again, just getting rid of that all or nothing, um, not cutting out anything, nothing's good or bad.
00:18:42.319 --> 00:18:42.799
Yeah, definitely.
00:18:42.880 --> 00:18:47.599
And I feel like it comes down to people's perception, the language that they use around food as well.
00:18:47.839 --> 00:19:04.720
So if you as a listener are still thinking about foods through a good and a bad lens, that can really fuel that condition of wanting to eat really clean and then have that cheat day where everything just feels like you have this unsatiable appetite for things because you feel like you've had to go without them for so long.
00:19:04.960 --> 00:19:21.839
But if you remove the lens of things being good or bad and just sort of see them as all food having calories and having energy, it just depends on the quantities and where you're sort of fitting them in because everything can fit in in a fitness plan or a nutrition plan, you can still get a great result with that.
00:19:22.079 --> 00:19:22.319
Yeah.
00:19:22.559 --> 00:19:23.440
And food is awesome.
00:19:23.519 --> 00:19:24.640
Like food is so great.
00:19:24.960 --> 00:19:30.480
And when you enjoy food, it's whether it be a social thing or whatever, like it can be yeah, so special.
00:19:30.559 --> 00:19:31.680
So why should we cut it out?
00:19:31.920 --> 00:19:33.440
Yeah, absolutely, definitely.
00:19:33.599 --> 00:19:42.319
Yeah, everything can have its place, and uh still including those favourite things ultimately will make you more adherent long term.
00:19:42.559 --> 00:19:42.799
Definitely.
00:19:46.799 --> 00:19:50.640
Like it's something you can do for the long term when you learn to how to balance it all out.
00:19:50.880 --> 00:19:51.440
Yeah, yeah.
00:19:56.880 --> 00:19:59.680
Or even like doubling up because you missed a session.
00:19:59.839 --> 00:20:05.680
Like if you were to do that, then you're probably just gonna be way more fatigued, and then you're probably gonna need to miss another session.
00:20:05.920 --> 00:20:18.799
So instead, really just like continuing the plan as it is, um, and not getting too caught up in like that punishment mindset of like burning off calories or even making room for other calories and things like that.
00:20:19.039 --> 00:20:26.480
Um, just simply continuing the plan and trying not to be in that mindset of like food is something you need to earn.
00:20:26.640 --> 00:20:51.440
Because I think even though everyone is kind of always talking about this, and you know that like you don't have to earn food and you know, those kind of you know, you don't have to burn off calories and things, it's still something that I think people subconsciously think, um, because they just think like, oh, calories and and and burning them, and it's really easy to think like I'll just I'll just do extra, I'll just do extra.
00:20:51.759 --> 00:20:52.319
Yeah, yeah.
00:20:52.480 --> 00:20:56.319
I was gonna ask you, why do you think that's such like a knee-jerk reaction that people have?
00:20:56.400 --> 00:20:59.839
Like, why do people have such a desire to compensate in that area, do you think?
00:21:00.160 --> 00:21:01.440
I think it just makes sense to them.
00:21:01.519 --> 00:21:10.799
Like, if if you're just looking at like a deficit being like calorie input and output, um, it it just makes sense that if I've eaten too much, then I'll have to burn more.
00:21:10.960 --> 00:21:12.559
And like that's true.
00:21:12.720 --> 00:21:24.319
Um, but that's why we also like to, which actually ties into the next point, but looking at the weekly average and just having one day that's a little bit over, like in the long term, like probably doesn't make that much of a difference.
00:21:24.559 --> 00:21:26.720
Um yeah, 100%.
00:21:27.039 --> 00:21:34.000
I think it's understanding how weight loss actually and weight gain, so the in the reverse as well, how that actually works.
00:21:34.240 --> 00:21:42.079
Yes, every day counts and the efforts you make on that day, but it's actually more of like you said, weekly averages, so over the week.
00:21:42.160 --> 00:21:45.599
Um, because your body cannot drastically change that much within 24 hours.
00:21:46.079 --> 00:21:54.799
So even if you do have a day that looks slightly different in when you look at your overall week as a whole, yeah, it's not actually going to make that much of a difference.
00:21:55.039 --> 00:21:55.200
Yeah.
00:21:55.440 --> 00:21:57.680
And I think also I don't like to think about this.
00:21:57.759 --> 00:22:04.079
I actually kind of hate the thought of this, but like even just Like the idea of like tracking is not 100% in the first place.
00:22:04.400 --> 00:22:04.799
Very true.
00:22:05.119 --> 00:22:17.039
Like um, you know, whether the the packaged food that you're buying is like a hundred percent accurate to that, or whether you're tracking to the exact gram, like you just you never really know anyway.
00:22:17.119 --> 00:22:21.599
Um, and it's never a hundred percent accurate, so you might as well enjoy your meal.
00:22:21.920 --> 00:22:22.799
Yeah, yeah, exactly.
00:22:22.880 --> 00:22:25.599
It's giving you a rough IG anyway, yeah.
00:22:25.920 --> 00:22:26.799
Yeah, good one.
00:22:27.039 --> 00:22:33.599
Number seven is judging yourself on one day's numbers, for example, weighing yourself every day.
00:22:33.759 --> 00:22:42.720
Obviously, we talk about this a lot, but like your weight changes daily in terms of like water, sleep, stress, salt, or even like your hormones.
00:22:42.880 --> 00:22:55.519
So, really just like looking at the weekly averages instead of trying to worry about your daily weight, and also worrying over small details, like if you were to miss your steps by like 500 steps or something.
00:22:55.759 --> 00:23:11.359
Um, because yeah, of instead, we'd rather look at the weekly averages and look at the patterns in the bigger picture um to see how you're going in the long term, um, making it more sustainable as well.
00:23:12.079 --> 00:23:24.480
Um, but I do think there's kind of a fine line here because to progress, a lot of the time you do need that 1% mindset of how can I be like, how can I be better, how can I be better, how can I be doing it more perfectly.
00:23:24.640 --> 00:23:39.839
Um but especially if you're new and you're already having trouble with kind of sticking to things and um and finding that new routine, you can't be having all these little deterrents everywhere where you end up getting like feeling really put off just because you missed 500 steps.
00:23:40.079 --> 00:23:43.279
Yeah, and you and you feel like you're failing all the time for missing those little things.
00:23:43.359 --> 00:23:44.160
Yeah, yeah, definitely.
00:23:44.480 --> 00:23:45.599
So fine line there.
00:23:45.839 --> 00:23:46.480
Yeah, for sure.
00:23:46.640 --> 00:23:54.799
Yeah, the averages is really good for just taking that pressure off and realizing that it, like we say, it's all about the consistency, not about being perfect every single day.
00:23:54.880 --> 00:23:55.119
Yeah.
00:23:55.279 --> 00:24:07.680
But yeah, there is a fine line where you don't want to have with um the example of steps for for an example, if your target is 10k, you don't want to have days where you do like 2,000 and then a day where you do like 15,000.
00:24:07.839 --> 00:24:12.240
Like it's not looking at averages in terms of that swing so dramatically.
00:24:12.319 --> 00:24:16.480
It's just trying to meet somewhere as consistently as you can.
00:24:16.559 --> 00:24:16.720
Yeah.
00:24:16.960 --> 00:24:24.559
But like you said, if you have that fluctuation of like 500 or so day to day, very, very minor fluctuation the scheme of things.
00:24:24.720 --> 00:24:28.160
So I think what you're saying is don't get caught up on getting it to the dot.
00:24:28.319 --> 00:24:28.640
100%.
00:24:29.039 --> 00:24:31.359
It's always you've got like buffer ranges, if you will.
00:24:31.519 --> 00:24:32.480
Same thing with your calories.
00:24:32.799 --> 00:24:35.200
And the saying about like, what is it?
00:24:35.279 --> 00:24:37.519
Um I always say this wrong.
00:24:37.920 --> 00:24:41.680
Shooting for the if you're shooting for the moon, you might land in the stars or whatever.
00:24:42.079 --> 00:24:50.799
Um and it's the idea of like, you know, you might not get 10,000 on the dot, but if you're previously doing 3,000, then 9,000 is really good.
00:24:51.039 --> 00:24:51.440
Exactly.
00:24:51.599 --> 00:24:52.079
Yeah, yeah.
00:24:52.400 --> 00:24:54.720
So again, everything in context.
00:24:54.960 --> 00:24:57.279
Yep, and always reflecting back on where you've come from.
00:24:57.440 --> 00:25:00.000
If it's so much better than where you were, then you are succeeding.
00:25:00.160 --> 00:25:00.400
Exactly.
00:25:00.559 --> 00:25:01.359
And doing really, really well.
00:25:01.599 --> 00:25:01.759
Yeah.
00:25:01.920 --> 00:25:05.759
And looking for those like mini wins so that you're not feeling constantly deterred.
00:25:06.000 --> 00:25:06.640
Yes, love it.
00:25:06.720 --> 00:25:08.160
Yeah, no, really, really good one.
00:25:08.319 --> 00:25:08.480
Yeah.
00:25:08.559 --> 00:25:08.799
Yeah.
00:25:09.119 --> 00:25:13.119
Number eight, pretty boring, but setting body-only goals.
00:25:13.200 --> 00:25:21.680
Um, because obviously physical results will slow down and they, you know, motivation will die with the goals.
00:25:21.920 --> 00:25:22.240
Yeah.
00:25:22.480 --> 00:25:23.359
Did I say that right?
00:25:24.319 --> 00:25:26.319
Um, too humiliation.
00:25:26.880 --> 00:25:27.599
Tragic.
00:25:28.000 --> 00:25:37.039
But just yeah, if if you only ever have body focused goals, um, then you'll find the motivation will kind of ebb and flow with them.
00:25:37.119 --> 00:25:46.400
Um, and it's just kind of that idea of like if you're only looking for a specific physique, um, then it's kind of like, well, enough is never really enough.
00:25:46.640 --> 00:25:51.599
Because you'll lose however many kilos and you'll be happy because you got there, but then it's kind of like, okay, well, what's next?
00:25:51.680 --> 00:25:53.920
All right, let me lose some more weight.
00:25:54.079 --> 00:25:55.680
Like it's kind of, yeah.
00:25:55.839 --> 00:26:03.119
Um, instead, really focusing on some goals around like energy and strength and and confidence and how you feel as well.
00:26:03.359 --> 00:26:03.680
100%.
00:26:04.000 --> 00:26:04.400
Love that one.
00:26:04.480 --> 00:26:11.039
Because I guess a lot of people come into the gym because they are seeking that increased confidence from changing the way that you look.
00:26:11.119 --> 00:26:15.119
Because obviously, when you feel like you look really good, it naturally flows onto your confidence.
00:26:15.200 --> 00:26:19.599
So it makes sense a lot of people sort of enter the gym with that as a goal.
00:26:19.680 --> 00:26:19.839
Yeah.
00:26:20.000 --> 00:26:26.559
Um, but like we sort of said at the start of the episode, with where you are in your training right now, the muscle building process does take a lot of time.
00:26:26.640 --> 00:26:26.799
Yeah.
00:26:27.279 --> 00:26:35.359
And if that's your main thing and you're looking for that every day, you're not going to see big changes like that day to day or even on a week-to-week basis.
00:26:35.759 --> 00:26:41.119
So, like you said, you sort of need something else there that keeps you coming back.
00:26:41.279 --> 00:26:41.759
Exactly.
00:26:42.160 --> 00:26:45.759
And allows you to get some gratification out of it beyond how you look.
00:26:45.920 --> 00:26:46.000
Yes.
00:26:46.240 --> 00:26:46.799
Yeah, definitely.
00:26:47.119 --> 00:26:47.279
Yeah.
00:26:47.440 --> 00:26:52.799
Um, what other examples would you say are really great goals to have beyond how you look?
00:26:53.279 --> 00:27:00.160
Oh, I love a um see, this is again really basic, but the basics work.
00:27:00.240 --> 00:27:01.519
Um, a habit tracker.
00:27:01.839 --> 00:27:15.279
Just giving you something more physical to look at, um, and then you can kind of see that I'm achieving all these things daily, um, and this is kind of what they're adding up to.
00:27:15.519 --> 00:27:24.240
And also, yeah, strength goals, obviously, really good in terms of like um how much do you want to bench press and things like that.
00:27:24.319 --> 00:27:26.480
Um, so having some real performance-based goals.
00:27:28.160 --> 00:27:33.519
Um and yeah, what was the question?
00:27:33.680 --> 00:27:34.640
I don't know if I answered it.
00:27:34.960 --> 00:27:46.160
Yeah, no, no, just um what else you can focus on because one other quick little side note I will make is that how you see your body will vary largely based on your perception of your body as well.
00:27:46.400 --> 00:27:46.480
Yeah.
00:27:46.640 --> 00:27:52.000
So your body image, that's the um the term I was looking for, which can fluctuate a lot.
00:27:52.079 --> 00:28:00.880
So one day you may feel really good um and the next you don't, maybe depending on what you've eaten or where you're on your cycle, because that can influence how you see your body so much.
00:28:01.039 --> 00:28:01.200
Yeah.
00:28:01.440 --> 00:28:12.480
So if that is the main way that you're measuring your progress and the way you perceive it isn't even stable, it's going to be a very hard yeah, you're gonna have so many mixed feelings all the time.
00:28:12.640 --> 00:28:17.920
So, yeah, having those other things is going to keep you feeling so much more positive about yourself and your journey.
00:28:18.079 --> 00:28:18.319
Yeah.
00:28:18.559 --> 00:28:30.799
And a lot of the time I think that um the way that you feel about your your body and your confidence, and this is again something that we talk about in my upcoming programme, but it's the it almost I almost feel like confidence kind of comes from a feeling of control.
00:28:31.119 --> 00:29:00.079
Um, so for example, I was on a check-in call with one of my clients um a week ago or something, and she got on the call saying, like, I'm feeling like I've really fallen off, and you know, I feel like I've I've failed with XYZ, and we kind of went through like um all of her things, all the so we went through nutrition, her training, and her steps and everything, and it didn't really actually seem like she was missing anything, like other than having a few meals with her family instead of what she had originally planned for.
00:29:00.240 --> 00:29:03.359
Um, again, maybe steps being off by a few hundred.
00:29:03.440 --> 00:29:09.200
Um, she had done all of her sessions, so I was kind of asking her, so like, so where have you actually quote unquote failed?
00:29:09.279 --> 00:29:10.319
Like, where have you gone wrong?
00:29:10.480 --> 00:29:12.319
She was like, Oh, I don't know.
00:29:12.480 --> 00:29:17.039
I just kind of felt like I wasn't a hundred percent in control.
00:29:17.519 --> 00:29:21.920
Um, but then yeah, when we we looked at the whole picture, she was doing everything well.
00:29:22.000 --> 00:29:27.599
Um, and then the next week after that, she did all the same things, but she felt so much more confident.
00:29:27.680 --> 00:29:29.359
So I asked her, like, what's changed?
00:29:29.440 --> 00:29:31.359
Like, what's different between this week and last?
00:29:31.519 --> 00:29:36.400
And she said that it was really just like the way that she was thinking of it, the way that she was going about it.
00:29:36.640 --> 00:29:47.119
Um, so I think that yeah, that kind of confidence in you, in yourself, and your body, sometimes it comes from that feeling of like, am I in control of everything?
00:29:47.279 --> 00:29:50.480
Um, yeah, have I made like the intentions of doing everything?
00:29:50.640 --> 00:29:53.680
Am I running on autopilot or am I actually like taking charge on this?
00:29:53.920 --> 00:29:54.559
Yeah, 100%.
00:29:55.440 --> 00:29:57.359
Um, such an interesting observation.
00:29:57.680 --> 00:29:58.480
Another tangent.
00:29:58.720 --> 00:29:59.279
Yeah, definitely.
00:29:59.359 --> 00:30:00.160
But no, a good one.
00:30:01.839 --> 00:30:05.680
Number nine, staying in a deficit until you hit your goal.
00:30:06.240 --> 00:30:10.319
Um, people kind of think like, well, I might as well just keep going till I get there.
00:30:10.799 --> 00:30:26.799
Um, but it depending on like how long it's taking, you're probably just without a finish line, you're just gonna get really fatigued, diet fatigue, you're gonna be less adherent, you're gonna be hungry and miserable, um, and eventually you just end up like burning out and you'll probably end up back to where you were.
00:30:26.960 --> 00:30:32.720
So instead, really love having a timeline for a deficit, how long are we gonna do this for?
00:30:32.960 --> 00:30:35.599
Do we have a goal for the deficit?
00:30:35.759 --> 00:30:40.319
Um, and kind of yeah, knowing that there's an end date will make it a lot easier to stick to.
00:30:40.480 --> 00:30:42.319
Um definitely, yeah.
00:30:42.480 --> 00:30:49.599
Because I guess with that example, would it come down to the context of how much someone's aiming for as well?
00:30:49.759 --> 00:30:55.359
Because when you have like a bigger weight loss goal, yeah, that's gonna have a much bigger time frame attached to it as well.
00:30:55.680 --> 00:31:07.519
Or even um breaking the timeline down into smaller, like you know, maybe we're gonna go for this many weeks and we're gonna have a little refeed or a little diet break, just to make it more like mentally manageable as well.
00:31:07.839 --> 00:31:19.599
Um, and then obviously depending on how someone's body's responding as well, like if they're just like no longer uh dropping weight, um something else to yeah, be addressed there as well.
00:31:20.079 --> 00:31:25.599
So, yeah, not having very open-ended deficit phases.
00:31:26.079 --> 00:31:28.160
Definitely, yeah, no, a very smart one.
00:31:28.240 --> 00:31:32.480
Because I guess like if something's working for the meantime, it's like why wouldn't you just keep going?
00:31:32.640 --> 00:31:39.759
Yeah, but um taking those breaks and actually giving your your body, your mind the break.
00:31:40.160 --> 00:31:43.119
And I think just acknowledging the progress you've made so far.
00:31:43.359 --> 00:31:49.680
Definitely because like what you said, when you uh do lose a lot, you sort of fall into the mindset of enough is not enough.
00:31:49.759 --> 00:31:49.839
Yeah.
00:31:50.000 --> 00:31:53.279
And you just want to keep on going and going without actually acknowledging what you've done.
00:31:53.359 --> 00:32:00.799
So yeah, it's a good little um what's the in a video game where you'd like reach like a set point or like a Yeah, no, I know what you mean.
00:32:01.039 --> 00:32:02.640
Checkpoint, point, yeah, yeah, yeah.
00:32:02.960 --> 00:32:06.799
To be like, okay, let's um reflect on like what I've just overcome and everything.
00:32:06.960 --> 00:32:08.960
Feel proud of that before you go.
00:32:09.440 --> 00:32:19.839
Having having little um, I guess, buffer periods between goals as well, just so that you can really think like, wow, look at what I've done, um, instead of moving on to the next one straight away.
00:32:20.160 --> 00:32:24.400
Exactly, and just focusing what more do I have to do or what more do I have to lose.
00:32:24.960 --> 00:32:27.359
Um, because it's very easy to only focus on that.
00:32:27.519 --> 00:32:36.880
So yeah, no, definitely you need to reflect on what you've done so far, and which will hopefully just help you go into the next phase feeling like more positive, more excited about what more you can do.
00:32:37.119 --> 00:32:37.680
Yeah.
00:32:38.079 --> 00:32:38.559
Number 10.
00:32:38.960 --> 00:32:39.599
That's a good one.
00:32:39.839 --> 00:32:40.559
Second last one.
00:32:40.720 --> 00:32:42.000
Yeah, second last one.
00:32:42.240 --> 00:32:45.039
Um, making the same decisions every single day.
00:32:45.200 --> 00:32:51.599
And what I mean, I didn't know how to phrase this one, but what I mean is people often kind of saying, like, oh, I'll see how I feel.
00:32:51.759 --> 00:32:54.319
I'll see how I can fit this into my day.
00:32:54.480 --> 00:33:00.079
Um, and instead you find yourself asking yourself the same questions, making the same decisions every day.
00:33:00.319 --> 00:33:01.759
What time am I going to train?
00:33:02.000 --> 00:33:03.119
What am I gonna train?
00:33:03.279 --> 00:33:08.319
What time do I need to leave the gym to get home on time so then I can get to work on time?
00:33:08.400 --> 00:33:10.559
And you know, always doing that like mental math.
00:33:10.720 --> 00:33:12.319
What do I need to pack for the gym?
00:33:12.480 --> 00:33:15.119
Um, I I think I need to bring food for the gym, all of these things.
00:33:15.200 --> 00:33:18.000
Like there's so many decisions that you need to make.
00:33:19.039 --> 00:33:23.039
Micro decisions, they all add up and they create a lot of friction.
00:33:23.200 --> 00:33:30.480
So, kind of making most of them in advance and just they're no longer negotiable.
00:33:30.559 --> 00:33:33.759
It's like that's the decision that I've made, this is the plan that I'm following.
00:33:33.920 --> 00:33:36.960
So I will be uh leaving for the gym at this time every day.
00:33:37.279 --> 00:33:42.160
Now I don't need to think about what time do I need to wake up because it's just the same every day.
00:33:42.240 --> 00:33:49.920
Um, or deciding like this is what I'm gonna have for lunches this week, and then meal prepping it, or you know, having something really easy that you can cook at home.
00:33:50.000 --> 00:33:53.200
So you don't have to be constantly worrying about that.
00:33:54.079 --> 00:34:06.880
Um yeah, it's a really good one because just that mental fatigue and that load, like yes, they seem like relatively simple decisions to make, like they're they're not a big deal, you know, like they're not world-changing decisions.
00:34:06.960 --> 00:34:07.200
Yeah.
00:34:07.359 --> 00:34:11.440
But when you add all of them up, like you said, it creates friction and a lot of fatigue as well.
00:34:11.519 --> 00:34:18.880
So for you constantly having to make them every single day, putting them into the routine where you just sort of end up operating on autopilot is very, very smart.
00:34:19.199 --> 00:34:19.360
Yeah.
00:34:19.760 --> 00:34:26.719
And it with every little decision like that, that's almost like a little chance that you could negotiate yourself out of it.
00:34:27.039 --> 00:34:32.159
Yeah, try and look for a new um or like a reason why it might not be the best time to it today.
00:34:32.239 --> 00:34:32.480
Yeah.
00:34:32.719 --> 00:34:34.079
Oh, could I do it tomorrow?
00:34:34.239 --> 00:34:38.079
Like, yeah, it's kind of raining, so I'm not gonna do that.
00:34:38.239 --> 00:34:41.119
It's like, well, what if you wore a raincoat and took an umbrella?
00:34:41.440 --> 00:34:46.000
Like there's yeah, if there's a plan, you can you can work to it.
00:34:46.159 --> 00:34:47.840
Um, but if there's no plan, it's really hard.
00:34:47.920 --> 00:34:51.360
If you're kind of just saying, like, I'll see what happens, I'll see how I feel.
00:34:51.599 --> 00:34:55.199
Well, if you're just gonna see how you feel, then you probably feel like ordering Uber Eats.
00:34:55.519 --> 00:35:02.079
Um, but if you had a very easy dinner in the fridge, then yeah, it's just good to have a plan there.
00:35:02.159 --> 00:35:04.400
Yeah, yeah, yeah, definitely not really smart one.
00:35:04.480 --> 00:35:07.360
I feel like I was gonna say something else on that.
00:35:07.519 --> 00:35:24.800
Um, yes, it may people who are very routine probably may be perceived as being like very rigid or inflexible, like it's not not a great thing, but really it's saving you so much mental load and fatigue because you're just like operating from a place of um of being an autopilot, I guess.
00:35:24.880 --> 00:35:24.960
Yeah.
00:35:25.599 --> 00:35:30.320
And there's that saying about how like discipline creates freedom.
00:35:30.639 --> 00:35:35.039
I think like again, don't really like the word discipline, but also I like the word discipline.
00:35:35.199 --> 00:35:39.119
Um, routine creates freedom and like structure creates freedom.
00:35:39.280 --> 00:35:39.519
Yeah.
00:35:39.679 --> 00:35:41.679
Um, because yeah, it gives you so much.
00:35:42.079 --> 00:35:48.800
Yeah, you're freeing up so much mental space and time to to think about other things rather than making, like you said, those same decisions every day.
00:35:49.039 --> 00:35:49.199
Yeah.
00:35:49.280 --> 00:35:56.719
I think even I fall into patterns of um probably without realising it sometimes, but I literally wear the same colours or outfits on certain training days.
00:35:56.880 --> 00:35:57.280
Oh, really?
00:35:57.599 --> 00:35:57.920
You like that?
00:35:58.400 --> 00:35:59.440
Yeah, I'm kind of like that, yeah.
00:35:59.840 --> 00:36:08.000
And I'm just I go to like do the next week and I'm like, I had a really good workout when I wore that outfit last time, like I just start associating certain active wear with a training bracket.
00:36:08.159 --> 00:36:08.880
No, I kind of agree.
00:36:09.039 --> 00:36:11.519
Like certain bras with a certain exercise.
00:36:11.679 --> 00:36:12.800
That's yeah, the correlation.
00:36:13.199 --> 00:36:14.000
It's just it's just the vibe.
00:36:14.480 --> 00:36:15.280
If it worked, it worked.
00:36:15.440 --> 00:36:18.320
Yeah, I go to like get changed the next week and I'm just like, hang on a minute.
00:36:18.400 --> 00:36:20.639
I feel like I'm just living the same week on a repeat.
00:36:20.880 --> 00:36:25.039
Like, I don't know why my brain's like that, but I think it comes down to eliminating that decision.
00:36:25.119 --> 00:36:27.119
Yeah, just like being, you know what, on this day I wear this.
00:36:27.199 --> 00:36:27.360
Yeah.
00:36:27.440 --> 00:36:29.199
And easy peasy, done.
00:36:29.599 --> 00:36:33.920
Definitely, because I feel like choosing active wear sometimes is like a that's the hardest thing.
00:36:34.079 --> 00:36:34.719
Yeah, definitely.
00:36:35.039 --> 00:36:37.119
Yeah, big crash out over that.
00:36:37.199 --> 00:36:39.039
Yeah, but also so fun.
00:36:39.199 --> 00:36:40.960
Yeah, definitely, definitely.
00:36:41.199 --> 00:36:42.159
And is this the last?
00:36:42.559 --> 00:36:43.199
This is the last one.
00:36:43.679 --> 00:36:44.639
Number 11.
00:36:44.960 --> 00:36:47.920
Yeah, refusing to change the plan.
00:36:48.320 --> 00:36:48.960
Sorry.
00:36:49.440 --> 00:36:54.000
Number 11, refusing to change the plan because changing feels like quitting, right?
00:36:54.159 --> 00:36:59.280
And this is the one where I was kind of thinking about this because I feel like it almost goes against everything else that I've said.
00:36:59.440 --> 00:37:11.840
Um, everything else is very much like like you know, find the routine, stick to it, and you know, don't give in to, you know, the all or nothing.
00:37:11.920 --> 00:37:16.000
Like don't don't quit, I guess, um, in like nicer words.
00:37:16.239 --> 00:37:24.159
But I think that you have to kind of reflect every now and then and decide, is this still working for my life or my current season?
00:37:24.320 --> 00:37:31.679
Um, because often people don't want to change the plan because changing the plan kind of feels like quitting or giving in.
00:37:31.840 --> 00:37:34.079
For example, if you were really trying to stick to the 5 a.m.
00:37:34.239 --> 00:37:39.199
workouts, then if you were to decide, oh, I'm not gonna do that anymore, it feels like failure.
00:37:39.440 --> 00:37:41.199
Yeah, you feel like I'm I'm not capable of it.
00:37:41.360 --> 00:37:42.159
I'm not good enough for that.
00:37:42.320 --> 00:37:42.719
Yeah, exactly.
00:37:42.880 --> 00:37:45.679
But maybe it's just really not realistic for you if you finish work at 9 p.m.
00:37:45.840 --> 00:37:48.880
every night, then you really it's not realistic to be waking up at 4 a.m.
00:37:49.119 --> 00:37:50.320
Um, or something like that.
00:37:50.480 --> 00:38:04.639
So kind of assessing like as things in your life change, maybe you've got a new job or moved house or um even yeah, something I spoke about again last time, but as the seasons change, I find myself wanting to change my routine.
00:38:04.800 --> 00:38:10.719
Um, so really just like assessing and being honest with yourself, like, does this still work for me?
00:38:10.880 --> 00:38:21.840
Because a lot of the time, if your routine isn't working for you, maybe it's because you need a change, or maybe it's because you need to, I guess, in not nice words, try harder.
00:38:22.079 --> 00:38:23.840
Um, yeah, fine line there.
00:38:24.000 --> 00:38:31.519
But yeah, just like reviewing and experimenting with your routine, because it's really fun kind of creating a routine that really works for you.
00:38:31.679 --> 00:38:33.280
Um yeah, definitely.
00:38:33.360 --> 00:38:36.719
I guess it would come down to how much of the plan are you missing.
00:38:36.800 --> 00:38:36.960
Yeah.
00:38:37.119 --> 00:38:49.440
Because if you're just someone who is finding the plan challenging and you're missing maybe like a couple of elements every single week, that could be a matter of either smarter planning or, like you said, just trying that a little bit harder to nail those.
00:38:49.599 --> 00:39:02.159
But if you're sort of finding that you're starting the week with great intentions and then the entire thing is just getting derailed, that would probably be more of a sign that hang on, this approach probably isn't what's working for me, need a different one.
00:39:02.320 --> 00:39:07.039
Yeah, and that doesn't mean that you've failed, it means that you're still adapting and trying.
00:39:07.119 --> 00:39:09.840
And really, you only fail when you quit and like never try again.
00:39:10.000 --> 00:39:10.320
Exactly.
00:39:10.559 --> 00:39:18.880
You know, if you're actually actively pivoting, adapting, trying to find a way to make it work and trying different things, that is still you giving it a crack, definitely.
00:39:19.599 --> 00:39:35.119
And as well, like designing your routine and your life around like using friction um to either reduce your bad habits, but also reducing friction to improve your good habits.
00:39:35.280 --> 00:39:46.239
I've said that in a really complicated way, but yeah, the idea that um you can reduce the friction to make things easier and increase the friction to make other things harder.
00:39:46.480 --> 00:39:46.880
Yeah, yeah.
00:39:46.960 --> 00:39:54.559
No, I know it may um, for example, keeping your phone in another room means when your alarm goes off, you have to actually get up to turn it off and you can't snooze it.
00:39:54.719 --> 00:39:56.800
Yeah, so increasing the friction to then sleep in.
00:39:57.039 --> 00:39:58.239
Yes, exactly.
00:39:58.480 --> 00:40:04.079
So yeah, at the end of the day, I think no one can really be watching your every move to hold you accountable.
00:40:04.239 --> 00:40:13.280
So you do have to kind of be honest and be realistic with yourself, and there's a very fine line between empathy and excuses.
00:40:14.400 --> 00:40:15.679
Yeah, yeah, so 100%.
00:40:16.000 --> 00:40:16.800
Yeah, yeah.
00:40:17.039 --> 00:40:20.159
Um, ultimately it's about you holding yourself to a higher standard.
00:40:20.239 --> 00:40:20.480
Yeah.
00:40:20.719 --> 00:40:24.719
If you want to achieve something you've never done before, you'll have to do things that you've never done before.
00:40:25.519 --> 00:40:25.840
Exactly.
00:40:25.920 --> 00:40:26.480
Yeah, yeah.
00:40:26.559 --> 00:40:28.400
And just being honest with yourself.
00:40:28.480 --> 00:40:30.079
Like, am I actually ready to change?
00:40:30.159 --> 00:40:35.679
Am I ready to give this what it takes um to make the either mental or physical changes?
00:40:36.159 --> 00:40:37.039
Yeah, fantastic.
00:40:37.199 --> 00:40:37.519
Yeah.
00:40:37.679 --> 00:40:39.440
Wow, they were such good points.
00:40:39.760 --> 00:40:39.920
Thank you.
00:40:40.159 --> 00:40:41.440
I'm glad I'm glad.
00:40:41.679 --> 00:40:44.239
All of them just hit and resonated so much.
00:40:44.480 --> 00:40:54.079
Um, so to sort of wrap us up, you sort of covered your um bonus tip um with your reset method.
00:40:54.320 --> 00:40:54.480
Yeah.
00:40:54.719 --> 00:40:55.440
Challenge challenge?
00:40:55.519 --> 00:40:56.159
Are we calling it a challenge?
00:40:56.639 --> 00:40:59.519
It's a challenge, but I don't like the word challenge, so I'm calling it a program.
00:40:59.920 --> 00:41:00.239
Yeah.
00:41:00.480 --> 00:41:03.039
I guess like a challenge is just very universal, like recognizable.
00:41:03.360 --> 00:41:03.599
Yeah, yeah.
00:41:03.920 --> 00:41:04.400
So it's a challenge.
00:41:04.639 --> 00:41:06.960
So your reset method, I think you have reasonable here.
00:41:07.440 --> 00:41:09.199
Um tell us the dates of that.
00:41:09.280 --> 00:41:10.159
When's it starting?
00:41:10.320 --> 00:41:13.840
We could sort of um covered before what's in it, what it's about.
00:41:14.159 --> 00:41:19.199
And then how can people um reach out and apply or or get on board?
00:41:19.599 --> 00:41:23.280
Starting October 15th, which is nope, that's not right.
00:41:23.519 --> 00:41:24.239
19th.
00:41:25.440 --> 00:41:28.079
I think you were sort of aiming to onboard the 15th.
00:41:28.480 --> 00:41:32.719
So I was saying like enrolment closes 15th, um, but starting 19th.
00:41:33.039 --> 00:41:33.599
Officially, yeah.
00:41:33.760 --> 00:41:34.159
Officially.
00:41:34.239 --> 00:41:35.199
Um is that a Monday?
00:41:35.440 --> 00:41:36.000
That's a Monday.
00:41:36.079 --> 00:41:39.440
Oh, I know, which goes against everything, but it just wait until Monday.
00:41:39.679 --> 00:41:40.320
It makes sense.
00:41:40.559 --> 00:41:41.199
It makes sense.
00:41:41.360 --> 00:41:42.639
You need to start time.
00:41:43.039 --> 00:41:43.440
It's a good day.
00:41:43.760 --> 00:41:43.920
Yeah.
00:41:44.320 --> 00:41:49.280
Um, so kind of I also like starting things on Mondays because it gives you the weekend to prepare.
00:41:49.440 --> 00:41:50.000
Yeah, 100%.
00:41:50.400 --> 00:41:51.119
So yeah.
00:41:51.360 --> 00:41:56.400
Anyway, we've got five modules across nine weeks.
00:41:56.480 --> 00:41:58.159
So the first one being reset.
00:41:58.239 --> 00:42:02.639
This is kind of just the idea of like making it easy, making it friction-free.
00:42:03.039 --> 00:42:05.920
Making it easy and making it friction free, like we've spoken about.
00:42:06.000 --> 00:42:06.239
Yeah.
00:42:06.400 --> 00:42:08.400
Number two is all about mind and identity.
00:42:08.480 --> 00:42:14.880
So kind of like how you label yourself, how you perceive yourself, and how you can kind of change those with affirmations.
00:42:14.960 --> 00:42:20.880
And everyone rolls their eyes when you talk about affirmations, but I've been learning so much recently how they truly are so powerful.
00:42:21.199 --> 00:42:33.840
Recovery and resilience is the third one, so kind of getting past the bad days or weeks, um, how you can kind of quote unquote bounce back, um, and also the importance of rest and prioritizing the nervous system.
00:42:34.079 --> 00:42:36.159
Number four is consistency and confidence.
00:42:36.239 --> 00:42:41.199
This is all about like building self-trans, self-trust, and having a sustainable structure.
00:42:41.440 --> 00:42:52.000
And then the fifth one is all about like the rise, like proving to yourself that you're capable, and a really fun photo shoot as well, just to kind of celebrate the end of the program.
00:42:52.480 --> 00:42:53.119
Yeah, awesome.
00:42:53.360 --> 00:42:57.519
And will that be for one particular like um winner of the best result, or is that for everyone?
00:42:58.480 --> 00:42:59.039
That's so cool.
00:42:59.199 --> 00:43:00.159
Yeah, yeah, that's awesome.
00:43:00.320 --> 00:43:01.440
Um, really cool opportunity.
00:43:01.760 --> 00:43:05.920
Irene's doing those photos for us, and she's just the best hype girl behind the camera.
00:43:06.239 --> 00:43:10.079
Absolutely, you'll never feel more confident doing a shoot fire for sure.
00:43:10.159 --> 00:43:10.320
Yeah.
00:43:10.800 --> 00:43:19.679
Um, so this program is really just for people who feel super scattered and overwhelmed, and like they know that they can do it, but it's kind of just like, how do I manage all of these things?
00:43:19.760 --> 00:43:21.440
How do I juggle of these things?
00:43:21.599 --> 00:43:28.559
Um, and very specifically designed for people with ADHD, um, just because that's like my background, that's where I'm coming from.
00:43:28.719 --> 00:43:33.760
So those are the people that I want to help because I know how truly debilitating it can be.
00:43:33.920 --> 00:43:39.360
Um, but yeah, also welcome to anyone who feels really drawn to and aligned to it.
00:43:39.679 --> 00:43:40.159
As well.
00:43:40.239 --> 00:43:41.039
Yeah, beautiful.
00:43:41.199 --> 00:43:42.079
Now it sounds so cool.
00:43:42.159 --> 00:43:43.280
Honestly, I I want to do it.
00:43:43.440 --> 00:43:45.760
Like when can I sign up?
00:43:45.920 --> 00:43:46.079
Yeah.
00:43:46.239 --> 00:43:48.880
Um and speaking of which, how can people sign up?
00:43:49.119 --> 00:43:49.840
Exactly.
00:43:50.079 --> 00:43:50.639
Exactly.
00:43:51.360 --> 00:43:51.760
Good point.
00:43:52.159 --> 00:43:54.400
You can message me on Instagram, the word reset.
00:43:54.480 --> 00:43:57.599
Um, otherwise the link is in my bio, or I guess we could put it in the show.
00:43:57.840 --> 00:44:00.480
Yeah, I've got people put in the description too if you want to check it out.
00:44:00.639 --> 00:44:01.119
Yeah, yeah.
00:44:01.280 --> 00:44:01.679
Awesome.
00:44:01.840 --> 00:44:05.440
And open to anyone Australia-wide um assuming.
00:44:05.760 --> 00:44:05.920
Yes.
00:44:06.079 --> 00:44:06.400
Yeah, yeah.
00:44:06.559 --> 00:44:07.039
Yep, cool.
00:44:07.119 --> 00:44:07.920
Yeah, beautiful.
00:44:08.079 --> 00:44:10.880
Well, we'll pop that into the description if you'd like to check it out.
00:44:10.960 --> 00:44:13.199
Um, but thank you so much for this incredible episode.
00:44:13.599 --> 00:44:15.360
The listeners are going to get so much out of this.
00:44:15.440 --> 00:44:18.079
And if you're listening, I hope that you found this really good and really helpful.
00:44:18.400 --> 00:44:20.079
We'll definitely get Kat back again soon.
00:44:20.159 --> 00:44:23.599
So if you do have any other requests you'd like to hear from her, please let us know.
00:44:23.679 --> 00:44:28.880
Um, but thank you so much for joining us for today's episode and have a great day, and we'll catch you next time.
00:44:29.199 --> 00:44:29.920
See you later.
00:44:30.239 --> 00:44:32.639
Thank you for listening into Behind the Method.
00:44:32.800 --> 00:44:38.159
If you've enjoyed this episode and want to hear more, be sure to give us a follow so you get notified when we next upload.
00:44:38.400 --> 00:44:43.760
As always, if you have any questions or requests, please let us know, and we'll catch you on the next one.
00:00:00.000 --> 00:00:08.880
Welcome to Behind the Method, a podcast where we'll take you behind the scenes of a bold performance method and get expert advice and personal insights from our team of specialised coaches.
00:00:09.039 --> 00:00:15.679
If you love weight training, health, fitness, self-development, and all the hacks to becoming your best self, then this is for you.
00:00:19.120 --> 00:00:19.920
Golly gosh.
00:00:20.239 --> 00:00:23.280
If I really dropped the laptop, that would have been terrible.
00:00:25.440 --> 00:00:26.399
Actually.
00:00:26.719 --> 00:00:29.760
Okay, welcome back to Behind the Method.
00:00:29.920 --> 00:00:30.239
Yeah.
00:00:30.399 --> 00:00:32.159
I can't remember what episode we're up to.
00:00:32.479 --> 00:00:34.479
It's a nine, ten, something like that.
00:00:35.039 --> 00:00:37.679
And we're back with Coach Cat today, so welcome back.
00:00:38.000 --> 00:00:38.320
Thank you.
00:00:38.640 --> 00:00:39.439
Awesome.
00:00:39.679 --> 00:00:48.560
And I thought to start off the podcast more so because we're rotating through all the coaches at the moment to kind of help you connect with the listeners a bit more.
00:00:48.640 --> 00:00:48.719
Yeah.
00:00:48.960 --> 00:00:52.000
Just doing a quick little like training update of like what you're up to.
00:00:52.159 --> 00:00:52.240
Yeah.
00:00:52.399 --> 00:00:54.159
And I literally only decided this like 10 minutes ago.
00:00:54.479 --> 00:01:00.399
But I just thought it would be a good way to yeah, sort of like get to know for the listeners to get to know you a little bit more.
00:01:00.719 --> 00:01:02.320
So how's training going for you at the moment?
00:01:02.399 --> 00:01:05.519
Where are you sort of up to in your block or your phase?
00:01:05.760 --> 00:01:06.640
It's actually really good.
00:01:06.799 --> 00:01:10.239
Um quite repetitive, but that's what I like about it.
00:01:10.480 --> 00:01:11.120
What's the nature of it?
00:01:11.599 --> 00:01:18.959
Um in a build, been in a build for a little while now, and basically gonna keep building till February, I think.
00:01:19.120 --> 00:01:23.760
Yeah, and that's when we'll um look at starting our prep comp.
00:01:24.159 --> 00:01:24.799
Yeah, fantastic.
00:01:25.120 --> 00:01:25.840
Comp prep.
00:01:25.920 --> 00:01:26.319
Yeah.
00:01:26.560 --> 00:01:28.959
Sorry, the pressure's just getting the better of me.
00:01:29.840 --> 00:01:34.879
And in terms of your phase, are you looking at like really pushing calories at the moment?
00:01:34.959 --> 00:01:38.079
So is it kind of like a surplus for you at the moment, too, or more maintenance?
00:01:38.480 --> 00:01:38.799
Definitely.
00:01:38.879 --> 00:01:43.599
Um so in we were steadily increasing for a while and now we're pretty much just like set where we are.
00:01:43.760 --> 00:01:43.840
Okay.
00:01:44.159 --> 00:01:49.280
We've increased every now and then, but yeah, pretty happy with where we're at and um how I'm responding.
00:01:49.680 --> 00:01:50.319
Yeah, beautiful.
00:01:50.480 --> 00:01:57.359
Any particular areas that are like really requiring a lot of focus and attention at the moment, or is it just an overall mostly just shoulders and glutes.
00:01:57.599 --> 00:02:00.239
Yeah, standard literally bikini hill things.
00:02:00.480 --> 00:02:02.879
Yeah, but it's fun, yeah.
00:02:03.040 --> 00:02:06.799
And yeah, coach is really happy with where I'm at and how I'm progressing.
00:02:06.879 --> 00:02:10.159
Um, and we've just got such a long, long time to be working.
00:02:10.240 --> 00:02:16.240
So exactly, there's no pressure on it, it's just kind of, I guess with this thing, the more time you have, the better when it comes to building muscle.
00:02:16.400 --> 00:02:20.080
Because unfortunately, it's not a super fast process, it does, it does need time.
00:02:20.319 --> 00:02:21.520
So yeah, that's awesome.
00:02:21.680 --> 00:02:22.080
So cool.
00:02:22.240 --> 00:02:22.560
Yeah.
00:02:22.719 --> 00:02:25.919
Well, Kat's got an absolutely juicy topic for us today.
00:02:26.080 --> 00:02:26.240
Yeah.
00:02:26.479 --> 00:02:42.000
Sort of talking about the things that you think are healthy habits, or when you go to like start your fitness journey, the things that you think are important, but why they could be the things that are actually causing you to fall off or make you feel very overwhelmed.
00:02:42.240 --> 00:02:48.080
Because when it comes to doing this sort of stuff, I guess there's so many different approaches and so many different things that work for different people.
00:02:48.159 --> 00:02:48.479
Yeah.
00:02:48.639 --> 00:02:53.759
And it's very easy to get caught sort of caught up in that perfectionist mindset of wanting to do everything perfectly.
00:02:53.840 --> 00:02:54.000
Yeah.
00:02:54.159 --> 00:03:00.560
So I'm really, really keen to hear your take on what's sort of worth worrying about and the things that actually aren't worrying about as well.
00:03:01.280 --> 00:03:04.719
Um, and a lot of them are very context dependent as well.
00:03:04.879 --> 00:03:12.560
Like they're all, I think, good advice for beginners or people who are really like stuck and they just can't find the routine.
00:03:12.719 --> 00:03:16.719
But at the end of the day, it's so like it just depends on like what's working for you.
00:03:16.800 --> 00:03:25.919
Um, but these are just like some really common patterns that I see within my clients, um, and also just like other people that I speak to in the gym or even on social media as well.
00:03:26.000 --> 00:03:31.759
Like, these are the things that everyone seems to be kind of um defaulting towards.
00:03:32.080 --> 00:03:38.719
And then often I'm having the conversation when I'm like, is this really helping you or is this potentially making it worse or for you?
00:03:38.879 --> 00:03:39.360
Yeah, yeah.
00:03:39.439 --> 00:03:43.039
And that's great to know as well, because I guess some people just speak from their experience.
00:03:43.199 --> 00:03:44.400
It's like this is what I found.
00:03:44.479 --> 00:03:45.919
It's like, yes, but you're one person.
00:03:46.080 --> 00:03:46.159
Yeah.
00:03:46.319 --> 00:03:53.439
So if you're sort of getting these references from a bunch of different people, this is going to be so helpful for the audience to know as well, because they're like real case studies, too.
00:03:53.520 --> 00:03:53.680
Yeah.
00:03:53.759 --> 00:04:05.840
So I've got 11 things, and I guess like 11, 11 quote unquote healthy habits that you probably need to rethink, and those are probably the reasons that you keep falling off or making it really hard for you to really stick to anything.
00:04:06.159 --> 00:04:06.800
Yeah, beautiful.
00:04:06.879 --> 00:04:09.199
Well, without further ado, let's dive in.
00:04:09.360 --> 00:04:11.840
Take it off with um take it away with number one.
00:04:12.159 --> 00:04:28.480
Number one is the 5am workouts, because I think this is kind of like the classic example of people doing something that they think is like, you know, if you're training at 5am, that means that you're really disciplined and you're like on the ball and you're getting it done early, and like that's what all the successful people do.
00:04:28.639 --> 00:04:39.519
Um, but a lot of the time people find that they just are like so drained by it, and it just actually they're not getting enough sleep and it's just like not a good session.
00:04:39.600 --> 00:04:42.800
Um, but they're just doing it because they think that it's a good thing to do.
00:04:42.959 --> 00:04:45.680
Um, so obviously, if it works for you, do it.
00:04:45.839 --> 00:04:53.519
And say for me, for instance, it works really well for me in terms of like my work schedule, but um, for most people it probably wouldn't work.
00:04:54.000 --> 00:04:54.240
Yeah.
00:04:54.879 --> 00:05:15.439
So for someone who's in a job, let's just say the standard nine to five sort of hours where you've probably got like two main windows on either side, if you're someone who really prioritizes your sleep and things like that, would you say that it's almost better to lock into that afternoon window and making that your consistent sort of habit?
00:05:15.759 --> 00:05:20.399
If that's what works, and I think a point that I had written down is kind of just like experimenting.
00:05:20.560 --> 00:05:23.839
Um, like just seeing what works for you, when do you have the most energy?
00:05:24.079 --> 00:05:26.639
When does it fit in your day?
00:05:26.800 --> 00:05:30.000
Some people are happy to like come and squish it in during their lunch break.
00:05:30.399 --> 00:05:32.160
Um, other people it's just not realistic.
00:05:32.240 --> 00:05:41.279
So kind of just like not giving in to like whatever's popular or like doing something just because that's what like seems really that's what successful people do.
00:05:41.360 --> 00:05:44.720
They get up and they get it done straight away and they just get up at 5 a.m.
00:05:44.959 --> 00:05:55.120
just because um, but at the end of the day, like it's sometimes it, you know, you can take it as inspiration, but instead you should really just be training when it suits your energy and your day.
00:05:55.360 --> 00:05:55.759
100%.
00:05:56.240 --> 00:06:06.480
Because I guess a real benefit of training early is that you get an early win for the day, like it kind of is good for your self-esteem, you feel like you've achieved something, and then also it's out of your mind for the rest of the day too.
00:06:06.560 --> 00:06:09.600
You're not sort of thinking about that workout for the rest of the day.
00:06:10.160 --> 00:06:16.079
But for a lot of people who train the afternoon or the evening, a good advantage of that is you've got like the food behind you for the end of the day.
00:06:16.959 --> 00:06:19.519
And that's a big thing that I hear from a lot of afternoon trainers.
00:06:19.600 --> 00:06:30.480
It's like I just I can't with mornings because I just don't feel like I have like yes, you've got your energy from just coming off sleep, but the actual energy from food, getting carbohydrates in your system, like that's a big benefit of the afternoons too.
00:06:30.639 --> 00:06:37.040
So yeah, but then on the other hand, you could say, like, oh well, I've just exhausted after a long day of work, it's the last thing you want to do.
00:06:37.199 --> 00:06:40.000
So experimenting, finding what works better.
00:06:40.240 --> 00:06:40.800
Yeah, 100%.
00:06:41.199 --> 00:06:45.680
Yeah, um, but yeah, in summary, just not forcing the 5 a.m.
00:06:46.000 --> 00:06:47.360
if it's not yeah working for you.
00:06:47.600 --> 00:07:05.839
Yeah, number two, any type of starting on Monday, starting after exams, after the holidays, after my birthday, those kind of things, like just that that general, like waiting, um, because there's just always gonna be another Monday or another, you know, after the semester's over.
00:07:05.920 --> 00:07:07.680
Like that will always be coming.
00:07:07.839 --> 00:07:12.319
Um, and if you're always waiting for it, you're probably never actually gonna be getting anywhere.
00:07:12.480 --> 00:07:25.120
Um, so kind of just like it's almost like a really easy mindset because it feels like planning, it's like I'm gonna do this, I'm gonna do this, I'm gonna do this, and you kind of sit in that comfort, but it is simply just like procrastinating.
00:07:25.360 --> 00:07:28.720
Yeah, I was gonna ask, why do you think people do that so much?
00:07:28.879 --> 00:07:32.160
Why do people wait for milestones or or new weeks?
00:07:32.240 --> 00:07:32.639
Do you think?
00:07:32.879 --> 00:07:42.079
I think it's just comfortable and it's like it you can kind of sit in that um, oh, I'm getting ready in like the kind of preparation phase makes you feel really productive.
00:07:42.399 --> 00:07:46.399
Um and yeah, it it's just like putting it off.
00:07:46.720 --> 00:07:55.040
Yeah, because I guess like you're getting that dopamine from the intent of doing it, like you feel like you're actually starting to take action because you're thinking about it.
00:07:55.199 --> 00:07:58.480
But the irony of that is is you're not actually taking the action yet.
00:07:59.120 --> 00:08:00.160
Yeah, definitely.
00:08:00.480 --> 00:08:08.639
And um instead it's really just better to focus on like a small step, um, like what can I do today?
00:08:08.800 --> 00:08:19.600
Um, instead of waiting for that big yeah, milestone, or they they think like, oh, I'll wait till it gets less busy, but it's it's not gonna be less busy because if it's not this, then it's gonna be something else.
00:08:19.759 --> 00:08:30.319
Um and um we might have spoken about this before, but it's the idea like if you can do it in a really busy and hard time, then you can also do it really easily in the really easy and less busy times.
00:08:30.639 --> 00:08:30.879
100%.
00:08:31.199 --> 00:08:32.159
I was gonna say exactly that.
00:08:32.399 --> 00:08:38.399
So many clients who have um thought that a busy time is really not a good time to start and it's had a lot of hesitation around it.
00:08:38.639 --> 00:08:46.960
But then, yeah, when you argue, if you can get your foundation set up during a busy time when it gets less busy or quieter for you, it's gonna feel easy.
00:08:47.039 --> 00:08:47.200
Yeah.
00:08:47.360 --> 00:08:51.840
Because you've already got that foundation, you've proved to see to yourself that you can do it when things are chaotic.
00:08:52.000 --> 00:08:52.960
So yeah, definitely.
00:08:53.200 --> 00:08:53.440
Yeah.
00:08:53.679 --> 00:08:58.559
So yeah, really moving into like just starting it anyway, um, and not kind of waiting.
00:08:58.879 --> 00:09:00.879
Yeah, so don't put so much emphasis on a start day.
00:09:00.960 --> 00:09:01.120
Yeah.
00:09:01.360 --> 00:09:06.480
Like the the day you start that that's saying it's one day or day one.
00:09:06.559 --> 00:09:06.639
Yeah.
00:09:06.879 --> 00:09:08.639
Like you can make your day one any day.
00:09:08.879 --> 00:09:10.960
Doesn't have to be that milestone, definitely.
00:09:11.440 --> 00:09:12.960
Number three is very similar.
00:09:13.120 --> 00:09:17.039
It's kind of someone spending weeks researching before starting.
00:09:17.200 --> 00:09:19.679
Um, and again, it's that preparation phase.
00:09:19.840 --> 00:09:25.360
It feels really productive, it feels like I'm really setting myself up by doing lots of research.
00:09:25.519 --> 00:09:28.559
But um, a theory that I really like is the jam theory.
00:09:28.639 --> 00:09:29.200
Have you heard of it?
00:09:29.519 --> 00:09:30.240
I haven't known.
00:09:30.639 --> 00:09:39.519
It's kind of the idea that like if you went to the supermarket and there was you wanted to buy jam, um, it's actually not like a very hard decision saying, like, oh, what jam should I buy?
00:09:39.679 --> 00:09:49.519
But when you look at the amount of options of jam, all the different brands, all the different fruits, and then there's like the home brand and the expensive brand, then there's the one that's like really natural and really good for you.
00:09:49.679 --> 00:09:57.919
Um, and it it just like all the information just leads to like overwhelm and decision paralysis because there's too many options.
00:09:58.159 --> 00:10:10.000
Um, so whether you're researching what workouts should I do, what gym should I go to, what PT should I go to, all those things, the more research you do, the more overwhelmed you're gonna feel.
00:10:10.399 --> 00:10:20.240
And so it's again just that like idea of like just starting, picking a good enough option, um, you know, make it exist first and make it better later.
00:10:20.480 --> 00:10:20.720
Yes.
00:10:21.279 --> 00:10:25.600
I love that so much because yeah, when you think about just buying jam, it's such like a simple thought.
00:10:25.679 --> 00:10:25.840
Yeah.
00:10:26.080 --> 00:10:29.279
But then when it comes down to the logistics of it, there's there's a hundred different factors and it's a lot of different things.
00:10:29.360 --> 00:10:30.159
And so many jams.
00:10:30.720 --> 00:10:34.320
And yeah, you can make yourself so overwhelmed that you might not even end up picking anything.
00:10:34.559 --> 00:10:36.879
It's just like, oh my god, I don't have all the information right now.
00:10:37.200 --> 00:10:42.080
And then if you're in the supermarket for long enough and you're overwhelmed by the options, then nothing feels good enough.
00:10:42.399 --> 00:10:43.679
Yeah, yeah, yeah, exactly.
00:10:43.759 --> 00:10:46.639
Yeah, and you just second guess yourself every step of the way.
00:10:46.799 --> 00:10:56.320
Um but yeah, I guess like you said, if you just sort of start with something that seems good enough, yeah, and as you go through, that's where you learn things as well.
00:10:56.399 --> 00:10:56.480
Yeah.
00:10:56.559 --> 00:10:58.399
And you can sort of refine from there.
00:10:58.639 --> 00:11:12.240
Once you sort of figure out what's working for you, or maybe you realize something that doesn't feel uh quite right, like for example, maybe your type of training, like if it's not quite what you thought it was, then you know, and you can't learn that from reading and researching.
00:11:12.399 --> 00:11:20.399
Yes, and even good point learning like hearing of other people's experiences, maybe they had a bad experience with this exercise or this personal trainer or something.
00:11:20.480 --> 00:11:23.279
It's like that's might not be how it's gonna be for you.
00:11:23.519 --> 00:11:31.360
Um and the more research that you do, the more incompetent you're gonna feel, and you're gonna feel very deterred because there's so much to learn, so much to know.
00:11:31.600 --> 00:11:32.480
You just have to get in there.
00:11:32.720 --> 00:11:33.440
Yeah, definitely.
00:11:33.519 --> 00:11:34.320
Yeah, for sure.
00:11:34.480 --> 00:11:38.960
Yeah, make your own assessment at the end of the day, like you you are capable of doing that.
00:11:39.120 --> 00:11:39.919
Yeah, for sure.
00:11:40.240 --> 00:11:40.720
Love it.
00:11:40.960 --> 00:11:44.559
Number four, changing too many things, like a really big overhaul.
00:11:44.639 --> 00:11:55.279
Like, people think like, wow, it's such a good idea for me to like get into this new habit by changing all of these things, and they make this list of like their ideal day of these are all the things that I need to overhaul.
00:11:55.440 --> 00:12:13.600
Um, and this is something that I feel like everyone's always talking about, but it's great to re-emphasize is just the idea of like just doing like one thing at a time um and not going from like zero days a week to six days a week in the gym, not trying to track every single calorie because also like calorie tracking that's kind of a skill.
00:12:13.759 --> 00:12:26.960
So if you're trying to get into that and you're worried about being 100% perfect at the same time as learning that new skill, it's just exhausting and yeah, paralyzing again, and it really brings on that all or nothing mindset.
00:12:27.360 --> 00:12:36.320
Um so something that try to do with all my clients when we begin is like the first week or two, it's like, all right, what's like the most important thing we can focus on?
00:12:36.480 --> 00:12:41.679
One or two habits at a time, and then kind of progressively overloading that from there.
00:12:41.919 --> 00:12:43.360
Yeah, perfect, love it.
00:12:43.440 --> 00:12:57.360
Yeah, because I think I spoke about something quite similar with Melinda and her original one around getting ladies started and they want to do all the things at once, but then they end up feeling so overwhelmed or it's yeah, just like too much at once.
00:12:57.440 --> 00:13:01.200
Um, but you can get a really great result on just starting with one thing.
00:13:01.360 --> 00:13:05.759
You don't have to be having all those pieces in place to get the best result.
00:13:05.919 --> 00:13:06.080
Yeah.
00:13:06.320 --> 00:13:15.200
Obviously, all those things at once might get you the fastest result, but if it's so overwhelming that it stops you from getting any sort of momentum, it's not gonna work anyway.
00:13:15.360 --> 00:13:19.360
So yeah, you can get a great result starting with one or two things to begin with, definitely.
00:13:19.679 --> 00:13:26.639
And yeah, just like trying to say like you're probably gonna be more adherent just like trying to change one or two things instead of yeah, doing everything.
00:13:26.960 --> 00:13:28.159
And really mastering it too.
00:13:28.399 --> 00:13:29.120
Yes, definitely.
00:13:29.360 --> 00:13:30.000
Giving yourself time to do it.
00:13:31.759 --> 00:13:34.799
Making it really consistent, and then like changing little things.
00:13:35.039 --> 00:13:44.480
Yeah, rather than just like dabbling with it a little bit and sort of just like winging it um because you just don't have the time to actually dedicate to getting really good at it because you try and do so many things.
00:13:44.639 --> 00:13:46.799
Yeah, just master those one or two things to begin with.
00:13:46.879 --> 00:13:47.519
Yeah, definitely.
00:13:47.840 --> 00:14:06.320
Um and that's yeah, one of the things that I look at first with all my clients and um especially my reset method program that I've got coming up, we really the first whole fortnight is basically just like trying to make it as easy as possible and like choosing those one or two things to focus on instead of trying to change everything at once.
00:14:06.559 --> 00:14:19.279
Um yeah, so really talking about like reducing the friction or even the idea of desire paths, um, just like making things really easy and accessible for you is always like yeah, good focus instead of complete overhaul.
00:14:19.440 --> 00:14:20.000
Yeah, 100%.
00:14:20.480 --> 00:14:22.879
Tell us more about this reset challenge as well.
00:14:23.039 --> 00:14:28.320
Is it a in-person thing, online, is it learning modules that give us the gist?
00:14:28.720 --> 00:14:32.000
So it's nine weeks um starting next Monday, the 19th of October.
00:14:32.159 --> 00:14:32.399
Yep.
00:14:32.639 --> 00:15:08.159
And it is mostly online coaching with the option of face-to-face, but it is I'm calling it like a mindset fitness program because although it is a fitness program and there's online coaching involved, it's I I want it to be mostly mindset focused, and we do have those nine learning modules that we go throughout the throughout the week, so you can kind of watch at your own pace, um, kind of accompanied by a workbook as well, with like some actual practical exercises of what we can be doing to implement them because it's really easy to like be told like this is how you improve your mindset, this is how you change XYZ, but it's kind of like how do I do that?
00:15:08.320 --> 00:15:19.440
Um, and people are always trying to like yell motivational things at you, like this is how you fix XYZ, but it's just you you need like the actual practical exercises and steps to make it really doable.
00:15:19.679 --> 00:15:20.639
Yeah, fantastic.
00:15:20.960 --> 00:15:27.759
And I love that because mindset is probably or arguably like the number one most important thing when it comes to coaching.
00:15:28.000 --> 00:15:43.679
Yeah, you can tell people what to do with their nutrition and their training, but if at a mindset level they don't believe that they're capable of doing it or they just don't understand it, that's where the friction comes from, or what stands between people getting the result or not, yeah, is the mindset.
00:15:43.759 --> 00:15:44.879
So I love that you're addressing that.
00:15:45.039 --> 00:15:45.440
Yeah, yeah.
00:15:45.600 --> 00:15:58.559
And what I always tell people is like you can especially all the things that we're talking about today, like we're only halfway there, but all of these things I could tell my clients it, but at the end of the day, they kind of kind of have to come to the realization themselves.
00:15:58.720 --> 00:16:03.039
Like they need to learn these things through their own lessons and over their own time period.
00:16:03.200 --> 00:16:14.960
Um, and it often is those kind of self-reflecting moments where you are maybe doing a little journal or talking to a friend or something that you kind of think, like, wow, what a great lesson.
00:16:15.120 --> 00:16:21.679
Um, so as much as I can like tell people things, I kind of just want to give them the resources so then they can make their own realizations.
00:16:22.000 --> 00:16:22.320
100%.
00:16:22.559 --> 00:16:25.039
Yeah, you can lead the horse to the water, but you can't make it true.
00:16:25.279 --> 00:16:27.120
It's like the penny has to drop at that right moment.
00:16:27.279 --> 00:16:27.360
Yeah.
00:16:27.519 --> 00:16:35.919
I know if like you all the listeners have ever had a moment where you've heard something from someone before, whether it's like your mum, like your mum's just like told you something over and over and you're like, okay, like sure.
00:16:36.080 --> 00:16:38.960
But then someone else says it to you and it just like finally hits different.
00:16:39.360 --> 00:16:40.960
Just a different angle or something, yeah.
00:16:41.279 --> 00:16:42.799
And it just completely makes sense.
00:16:42.960 --> 00:16:46.960
It's like that's the the realization that um people like need to make.
00:16:47.039 --> 00:16:52.960
And unfortunately it's something that just kind of happens in your own time when the timing is right, I suppose.
00:16:53.039 --> 00:16:53.120
Yeah.
00:16:53.440 --> 00:16:58.480
So really just like drilling things into people and hoping that something sticks.
00:16:58.799 --> 00:16:59.600
Yeah, yeah, definitely.
00:16:59.919 --> 00:17:00.399
That's the goal.
00:17:00.639 --> 00:17:08.559
Because with fitness and um training, nutrition, the basics are the things that kind of work, like they don't really change.
00:17:08.640 --> 00:17:08.799
Yeah.
00:17:08.960 --> 00:17:17.440
But it's almost like some people sometimes dance around a lot of things like looking for a different answer until they kind of circle back and realize all along that that's the thing that works.
00:17:17.519 --> 00:17:17.680
Yeah.
00:17:17.920 --> 00:17:26.000
So, yeah, which is um something that they may have heard from other people before, but it's not until they find the right person who explains it to them in a certain way that it like finally lands.
00:17:26.079 --> 00:17:28.000
So and when they're open to it as well.
00:17:28.400 --> 00:17:30.799
Like these people need to want to change.
00:17:31.359 --> 00:17:34.720
Um, it's really hard trying to help people if they don't want to help themselves.
00:17:34.960 --> 00:17:41.519
Definitely if they've really like um attached to their preconceived ideas or what they believe works and what doesn't, definitely.
00:17:41.839 --> 00:17:44.880
So I love you making the space to approach that and to address that.
00:17:45.039 --> 00:17:45.759
It's fantastic.
00:17:46.079 --> 00:17:50.559
Yeah, awesome, next for a little bit of a tangent, yeah, but jumping back in, number five.
00:17:50.720 --> 00:17:53.680
Number five healthy habit that is not actually healthy.
00:17:53.920 --> 00:17:56.480
Yeah, um, cutting out your favourite foods, right?
00:17:56.640 --> 00:18:06.480
Like you really think like, oh, I'll, you know, even though this is the thing that brings me so much joy and dopamine, like let me cut it out because it's gonna help me get to my goals.
00:18:06.720 --> 00:18:13.440
And I think we spoke about this this in the last episode, but just the idea of like the fibidin fruit, like cutting it out isn't gonna help.
00:18:13.519 --> 00:18:26.079
Um, instead, you could really just be working it into your week, um, and just yeah, whether it be like a calorie thing, you're trying to fit it into your calories, um, or maybe you do need that one untracked meal a week, two untracked meals a week.
00:18:26.240 --> 00:18:35.599
Um, otherwise you just end up having, you know, kind of like these binge moments, um, or giving yourself a cheat day, but then the cheat day is like way over the top.
00:18:35.839 --> 00:18:36.160
Yeah.
00:18:36.480 --> 00:18:42.079
So yeah, again, just getting rid of that all or nothing, um, not cutting out anything, nothing's good or bad.
00:18:42.319 --> 00:18:42.799
Yeah, definitely.
00:18:42.880 --> 00:18:47.599
And I feel like it comes down to people's perception, the language that they use around food as well.
00:18:47.839 --> 00:19:04.720
So if you as a listener are still thinking about foods through a good and a bad lens, that can really fuel that condition of wanting to eat really clean and then have that cheat day where everything just feels like you have this unsatiable appetite for things because you feel like you've had to go without them for so long.
00:19:04.960 --> 00:19:21.839
But if you remove the lens of things being good or bad and just sort of see them as all food having calories and having energy, it just depends on the quantities and where you're sort of fitting them in because everything can fit in in a fitness plan or a nutrition plan, you can still get a great result with that.
00:19:22.079 --> 00:19:22.319
Yeah.
00:19:22.559 --> 00:19:23.440
And food is awesome.
00:19:23.519 --> 00:19:24.640
Like food is so great.
00:19:24.960 --> 00:19:30.480
And when you enjoy food, it's whether it be a social thing or whatever, like it can be yeah, so special.
00:19:30.559 --> 00:19:31.680
So why should we cut it out?
00:19:31.920 --> 00:19:33.440
Yeah, absolutely, definitely.
00:19:33.599 --> 00:19:42.319
Yeah, everything can have its place, and uh still including those favourite things ultimately will make you more adherent long term.
00:19:42.559 --> 00:19:42.799
Definitely.
00:19:46.799 --> 00:19:50.640
Like it's something you can do for the long term when you learn to how to balance it all out.
00:19:50.880 --> 00:19:51.440
Yeah, yeah.
00:19:56.880 --> 00:19:59.680
Or even like doubling up because you missed a session.
00:19:59.839 --> 00:20:05.680
Like if you were to do that, then you're probably just gonna be way more fatigued, and then you're probably gonna need to miss another session.
00:20:05.920 --> 00:20:18.799
So instead, really just like continuing the plan as it is, um, and not getting too caught up in like that punishment mindset of like burning off calories or even making room for other calories and things like that.
00:20:19.039 --> 00:20:26.480
Um, just simply continuing the plan and trying not to be in that mindset of like food is something you need to earn.
00:20:26.640 --> 00:20:51.440
Because I think even though everyone is kind of always talking about this, and you know that like you don't have to earn food and you know, those kind of you know, you don't have to burn off calories and things, it's still something that I think people subconsciously think, um, because they just think like, oh, calories and and and burning them, and it's really easy to think like I'll just I'll just do extra, I'll just do extra.
00:20:51.759 --> 00:20:52.319
Yeah, yeah.
00:20:52.480 --> 00:20:56.319
I was gonna ask you, why do you think that's such like a knee-jerk reaction that people have?
00:20:56.400 --> 00:20:59.839
Like, why do people have such a desire to compensate in that area, do you think?
00:21:00.160 --> 00:21:01.440
I think it just makes sense to them.
00:21:01.519 --> 00:21:10.799
Like, if if you're just looking at like a deficit being like calorie input and output, um, it it just makes sense that if I've eaten too much, then I'll have to burn more.
00:21:10.960 --> 00:21:12.559
And like that's true.
00:21:12.720 --> 00:21:24.319
Um, but that's why we also like to, which actually ties into the next point, but looking at the weekly average and just having one day that's a little bit over, like in the long term, like probably doesn't make that much of a difference.
00:21:24.559 --> 00:21:26.720
Um yeah, 100%.
00:21:27.039 --> 00:21:34.000
I think it's understanding how weight loss actually and weight gain, so the in the reverse as well, how that actually works.
00:21:34.240 --> 00:21:42.079
Yes, every day counts and the efforts you make on that day, but it's actually more of like you said, weekly averages, so over the week.
00:21:42.160 --> 00:21:45.599
Um, because your body cannot drastically change that much within 24 hours.
00:21:46.079 --> 00:21:54.799
So even if you do have a day that looks slightly different in when you look at your overall week as a whole, yeah, it's not actually going to make that much of a difference.
00:21:55.039 --> 00:21:55.200
Yeah.
00:21:55.440 --> 00:21:57.680
And I think also I don't like to think about this.
00:21:57.759 --> 00:22:04.079
I actually kind of hate the thought of this, but like even just Like the idea of like tracking is not 100% in the first place.
00:22:04.400 --> 00:22:04.799
Very true.
00:22:05.119 --> 00:22:17.039
Like um, you know, whether the the packaged food that you're buying is like a hundred percent accurate to that, or whether you're tracking to the exact gram, like you just you never really know anyway.
00:22:17.119 --> 00:22:21.599
Um, and it's never a hundred percent accurate, so you might as well enjoy your meal.
00:22:21.920 --> 00:22:22.799
Yeah, yeah, exactly.
00:22:22.880 --> 00:22:25.599
It's giving you a rough IG anyway, yeah.
00:22:25.920 --> 00:22:26.799
Yeah, good one.
00:22:27.039 --> 00:22:33.599
Number seven is judging yourself on one day's numbers, for example, weighing yourself every day.
00:22:33.759 --> 00:22:42.720
Obviously, we talk about this a lot, but like your weight changes daily in terms of like water, sleep, stress, salt, or even like your hormones.
00:22:42.880 --> 00:22:55.519
So, really just like looking at the weekly averages instead of trying to worry about your daily weight, and also worrying over small details, like if you were to miss your steps by like 500 steps or something.
00:22:55.759 --> 00:23:11.359
Um, because yeah, of instead, we'd rather look at the weekly averages and look at the patterns in the bigger picture um to see how you're going in the long term, um, making it more sustainable as well.
00:23:12.079 --> 00:23:24.480
Um, but I do think there's kind of a fine line here because to progress, a lot of the time you do need that 1% mindset of how can I be like, how can I be better, how can I be better, how can I be doing it more perfectly.
00:23:24.640 --> 00:23:39.839
Um but especially if you're new and you're already having trouble with kind of sticking to things and um and finding that new routine, you can't be having all these little deterrents everywhere where you end up getting like feeling really put off just because you missed 500 steps.
00:23:40.079 --> 00:23:43.279
Yeah, and you and you feel like you're failing all the time for missing those little things.
00:23:43.359 --> 00:23:44.160
Yeah, yeah, definitely.
00:23:44.480 --> 00:23:45.599
So fine line there.
00:23:45.839 --> 00:23:46.480
Yeah, for sure.
00:23:46.640 --> 00:23:54.799
Yeah, the averages is really good for just taking that pressure off and realizing that it, like we say, it's all about the consistency, not about being perfect every single day.
00:23:54.880 --> 00:23:55.119
Yeah.
00:23:55.279 --> 00:24:07.680
But yeah, there is a fine line where you don't want to have with um the example of steps for for an example, if your target is 10k, you don't want to have days where you do like 2,000 and then a day where you do like 15,000.
00:24:07.839 --> 00:24:12.240
Like it's not looking at averages in terms of that swing so dramatically.
00:24:12.319 --> 00:24:16.480
It's just trying to meet somewhere as consistently as you can.
00:24:16.559 --> 00:24:16.720
Yeah.
00:24:16.960 --> 00:24:24.559
But like you said, if you have that fluctuation of like 500 or so day to day, very, very minor fluctuation the scheme of things.
00:24:24.720 --> 00:24:28.160
So I think what you're saying is don't get caught up on getting it to the dot.
00:24:28.319 --> 00:24:28.640
100%.
00:24:29.039 --> 00:24:31.359
It's always you've got like buffer ranges, if you will.
00:24:31.519 --> 00:24:32.480
Same thing with your calories.
00:24:32.799 --> 00:24:35.200
And the saying about like, what is it?
00:24:35.279 --> 00:24:37.519
Um I always say this wrong.
00:24:37.920 --> 00:24:41.680
Shooting for the if you're shooting for the moon, you might land in the stars or whatever.
00:24:42.079 --> 00:24:50.799
Um and it's the idea of like, you know, you might not get 10,000 on the dot, but if you're previously doing 3,000, then 9,000 is really good.
00:24:51.039 --> 00:24:51.440
Exactly.
00:24:51.599 --> 00:24:52.079
Yeah, yeah.
00:24:52.400 --> 00:24:54.720
So again, everything in context.
00:24:54.960 --> 00:24:57.279
Yep, and always reflecting back on where you've come from.
00:24:57.440 --> 00:25:00.000
If it's so much better than where you were, then you are succeeding.
00:25:00.160 --> 00:25:00.400
Exactly.
00:25:00.559 --> 00:25:01.359
And doing really, really well.
00:25:01.599 --> 00:25:01.759
Yeah.
00:25:01.920 --> 00:25:05.759
And looking for those like mini wins so that you're not feeling constantly deterred.
00:25:06.000 --> 00:25:06.640
Yes, love it.
00:25:06.720 --> 00:25:08.160
Yeah, no, really, really good one.
00:25:08.319 --> 00:25:08.480
Yeah.
00:25:08.559 --> 00:25:08.799
Yeah.
00:25:09.119 --> 00:25:13.119
Number eight, pretty boring, but setting body-only goals.
00:25:13.200 --> 00:25:21.680
Um, because obviously physical results will slow down and they, you know, motivation will die with the goals.
00:25:21.920 --> 00:25:22.240
Yeah.
00:25:22.480 --> 00:25:23.359
Did I say that right?
00:25:24.319 --> 00:25:26.319
Um, too humiliation.
00:25:26.880 --> 00:25:27.599
Tragic.
00:25:28.000 --> 00:25:37.039
But just yeah, if if you only ever have body focused goals, um, then you'll find the motivation will kind of ebb and flow with them.
00:25:37.119 --> 00:25:46.400
Um, and it's just kind of that idea of like if you're only looking for a specific physique, um, then it's kind of like, well, enough is never really enough.
00:25:46.640 --> 00:25:51.599
Because you'll lose however many kilos and you'll be happy because you got there, but then it's kind of like, okay, well, what's next?
00:25:51.680 --> 00:25:53.920
All right, let me lose some more weight.
00:25:54.079 --> 00:25:55.680
Like it's kind of, yeah.
00:25:55.839 --> 00:26:03.119
Um, instead, really focusing on some goals around like energy and strength and and confidence and how you feel as well.
00:26:03.359 --> 00:26:03.680
100%.
00:26:04.000 --> 00:26:04.400
Love that one.
00:26:04.480 --> 00:26:11.039
Because I guess a lot of people come into the gym because they are seeking that increased confidence from changing the way that you look.
00:26:11.119 --> 00:26:15.119
Because obviously, when you feel like you look really good, it naturally flows onto your confidence.
00:26:15.200 --> 00:26:19.599
So it makes sense a lot of people sort of enter the gym with that as a goal.
00:26:19.680 --> 00:26:19.839
Yeah.
00:26:20.000 --> 00:26:26.559
Um, but like we sort of said at the start of the episode, with where you are in your training right now, the muscle building process does take a lot of time.
00:26:26.640 --> 00:26:26.799
Yeah.
00:26:27.279 --> 00:26:35.359
And if that's your main thing and you're looking for that every day, you're not going to see big changes like that day to day or even on a week-to-week basis.
00:26:35.759 --> 00:26:41.119
So, like you said, you sort of need something else there that keeps you coming back.
00:26:41.279 --> 00:26:41.759
Exactly.
00:26:42.160 --> 00:26:45.759
And allows you to get some gratification out of it beyond how you look.
00:26:45.920 --> 00:26:46.000
Yes.
00:26:46.240 --> 00:26:46.799
Yeah, definitely.
00:26:47.119 --> 00:26:47.279
Yeah.
00:26:47.440 --> 00:26:52.799
Um, what other examples would you say are really great goals to have beyond how you look?
00:26:53.279 --> 00:27:00.160
Oh, I love a um see, this is again really basic, but the basics work.
00:27:00.240 --> 00:27:01.519
Um, a habit tracker.
00:27:01.839 --> 00:27:15.279
Just giving you something more physical to look at, um, and then you can kind of see that I'm achieving all these things daily, um, and this is kind of what they're adding up to.
00:27:15.519 --> 00:27:24.240
And also, yeah, strength goals, obviously, really good in terms of like um how much do you want to bench press and things like that.
00:27:24.319 --> 00:27:26.480
Um, so having some real performance-based goals.
00:27:28.160 --> 00:27:33.519
Um and yeah, what was the question?
00:27:33.680 --> 00:27:34.640
I don't know if I answered it.
00:27:34.960 --> 00:27:46.160
Yeah, no, no, just um what else you can focus on because one other quick little side note I will make is that how you see your body will vary largely based on your perception of your body as well.
00:27:46.400 --> 00:27:46.480
Yeah.
00:27:46.640 --> 00:27:52.000
So your body image, that's the um the term I was looking for, which can fluctuate a lot.
00:27:52.079 --> 00:28:00.880
So one day you may feel really good um and the next you don't, maybe depending on what you've eaten or where you're on your cycle, because that can influence how you see your body so much.
00:28:01.039 --> 00:28:01.200
Yeah.
00:28:01.440 --> 00:28:12.480
So if that is the main way that you're measuring your progress and the way you perceive it isn't even stable, it's going to be a very hard yeah, you're gonna have so many mixed feelings all the time.
00:28:12.640 --> 00:28:17.920
So, yeah, having those other things is going to keep you feeling so much more positive about yourself and your journey.
00:28:18.079 --> 00:28:18.319
Yeah.
00:28:18.559 --> 00:28:30.799
And a lot of the time I think that um the way that you feel about your your body and your confidence, and this is again something that we talk about in my upcoming programme, but it's the it almost I almost feel like confidence kind of comes from a feeling of control.
00:28:31.119 --> 00:29:00.079
Um, so for example, I was on a check-in call with one of my clients um a week ago or something, and she got on the call saying, like, I'm feeling like I've really fallen off, and you know, I feel like I've I've failed with XYZ, and we kind of went through like um all of her things, all the so we went through nutrition, her training, and her steps and everything, and it didn't really actually seem like she was missing anything, like other than having a few meals with her family instead of what she had originally planned for.
00:29:00.240 --> 00:29:03.359
Um, again, maybe steps being off by a few hundred.
00:29:03.440 --> 00:29:09.200
Um, she had done all of her sessions, so I was kind of asking her, so like, so where have you actually quote unquote failed?
00:29:09.279 --> 00:29:10.319
Like, where have you gone wrong?
00:29:10.480 --> 00:29:12.319
She was like, Oh, I don't know.
00:29:12.480 --> 00:29:17.039
I just kind of felt like I wasn't a hundred percent in control.
00:29:17.519 --> 00:29:21.920
Um, but then yeah, when we we looked at the whole picture, she was doing everything well.
00:29:22.000 --> 00:29:27.599
Um, and then the next week after that, she did all the same things, but she felt so much more confident.
00:29:27.680 --> 00:29:29.359
So I asked her, like, what's changed?
00:29:29.440 --> 00:29:31.359
Like, what's different between this week and last?
00:29:31.519 --> 00:29:36.400
And she said that it was really just like the way that she was thinking of it, the way that she was going about it.
00:29:36.640 --> 00:29:47.119
Um, so I think that yeah, that kind of confidence in you, in yourself, and your body, sometimes it comes from that feeling of like, am I in control of everything?
00:29:47.279 --> 00:29:50.480
Um, yeah, have I made like the intentions of doing everything?
00:29:50.640 --> 00:29:53.680
Am I running on autopilot or am I actually like taking charge on this?
00:29:53.920 --> 00:29:54.559
Yeah, 100%.
00:29:55.440 --> 00:29:57.359
Um, such an interesting observation.
00:29:57.680 --> 00:29:58.480
Another tangent.
00:29:58.720 --> 00:29:59.279
Yeah, definitely.
00:29:59.359 --> 00:30:00.160
But no, a good one.
00:30:01.839 --> 00:30:05.680
Number nine, staying in a deficit until you hit your goal.
00:30:06.240 --> 00:30:10.319
Um, people kind of think like, well, I might as well just keep going till I get there.
00:30:10.799 --> 00:30:26.799
Um, but it depending on like how long it's taking, you're probably just without a finish line, you're just gonna get really fatigued, diet fatigue, you're gonna be less adherent, you're gonna be hungry and miserable, um, and eventually you just end up like burning out and you'll probably end up back to where you were.
00:30:26.960 --> 00:30:32.720
So instead, really love having a timeline for a deficit, how long are we gonna do this for?
00:30:32.960 --> 00:30:35.599
Do we have a goal for the deficit?
00:30:35.759 --> 00:30:40.319
Um, and kind of yeah, knowing that there's an end date will make it a lot easier to stick to.
00:30:40.480 --> 00:30:42.319
Um definitely, yeah.
00:30:42.480 --> 00:30:49.599
Because I guess with that example, would it come down to the context of how much someone's aiming for as well?
00:30:49.759 --> 00:30:55.359
Because when you have like a bigger weight loss goal, yeah, that's gonna have a much bigger time frame attached to it as well.
00:30:55.680 --> 00:31:07.519
Or even um breaking the timeline down into smaller, like you know, maybe we're gonna go for this many weeks and we're gonna have a little refeed or a little diet break, just to make it more like mentally manageable as well.
00:31:07.839 --> 00:31:19.599
Um, and then obviously depending on how someone's body's responding as well, like if they're just like no longer uh dropping weight, um something else to yeah, be addressed there as well.
00:31:20.079 --> 00:31:25.599
So, yeah, not having very open-ended deficit phases.
00:31:26.079 --> 00:31:28.160
Definitely, yeah, no, a very smart one.
00:31:28.240 --> 00:31:32.480
Because I guess like if something's working for the meantime, it's like why wouldn't you just keep going?
00:31:32.640 --> 00:31:39.759
Yeah, but um taking those breaks and actually giving your your body, your mind the break.
00:31:40.160 --> 00:31:43.119
And I think just acknowledging the progress you've made so far.
00:31:43.359 --> 00:31:49.680
Definitely because like what you said, when you uh do lose a lot, you sort of fall into the mindset of enough is not enough.
00:31:49.759 --> 00:31:49.839
Yeah.
00:31:50.000 --> 00:31:53.279
And you just want to keep on going and going without actually acknowledging what you've done.
00:31:53.359 --> 00:32:00.799
So yeah, it's a good little um what's the in a video game where you'd like reach like a set point or like a Yeah, no, I know what you mean.
00:32:01.039 --> 00:32:02.640
Checkpoint, point, yeah, yeah, yeah.
00:32:02.960 --> 00:32:06.799
To be like, okay, let's um reflect on like what I've just overcome and everything.
00:32:06.960 --> 00:32:08.960
Feel proud of that before you go.
00:32:09.440 --> 00:32:19.839
Having having little um, I guess, buffer periods between goals as well, just so that you can really think like, wow, look at what I've done, um, instead of moving on to the next one straight away.
00:32:20.160 --> 00:32:24.400
Exactly, and just focusing what more do I have to do or what more do I have to lose.
00:32:24.960 --> 00:32:27.359
Um, because it's very easy to only focus on that.
00:32:27.519 --> 00:32:36.880
So yeah, no, definitely you need to reflect on what you've done so far, and which will hopefully just help you go into the next phase feeling like more positive, more excited about what more you can do.
00:32:37.119 --> 00:32:37.680
Yeah.
00:32:38.079 --> 00:32:38.559
Number 10.
00:32:38.960 --> 00:32:39.599
That's a good one.
00:32:39.839 --> 00:32:40.559
Second last one.
00:32:40.720 --> 00:32:42.000
Yeah, second last one.
00:32:42.240 --> 00:32:45.039
Um, making the same decisions every single day.
00:32:45.200 --> 00:32:51.599
And what I mean, I didn't know how to phrase this one, but what I mean is people often kind of saying, like, oh, I'll see how I feel.
00:32:51.759 --> 00:32:54.319
I'll see how I can fit this into my day.
00:32:54.480 --> 00:33:00.079
Um, and instead you find yourself asking yourself the same questions, making the same decisions every day.
00:33:00.319 --> 00:33:01.759
What time am I going to train?
00:33:02.000 --> 00:33:03.119
What am I gonna train?
00:33:03.279 --> 00:33:08.319
What time do I need to leave the gym to get home on time so then I can get to work on time?
00:33:08.400 --> 00:33:10.559
And you know, always doing that like mental math.
00:33:10.720 --> 00:33:12.319
What do I need to pack for the gym?
00:33:12.480 --> 00:33:15.119
Um, I I think I need to bring food for the gym, all of these things.
00:33:15.200 --> 00:33:18.000
Like there's so many decisions that you need to make.
00:33:19.039 --> 00:33:23.039
Micro decisions, they all add up and they create a lot of friction.
00:33:23.200 --> 00:33:30.480
So, kind of making most of them in advance and just they're no longer negotiable.
00:33:30.559 --> 00:33:33.759
It's like that's the decision that I've made, this is the plan that I'm following.
00:33:33.920 --> 00:33:36.960
So I will be uh leaving for the gym at this time every day.
00:33:37.279 --> 00:33:42.160
Now I don't need to think about what time do I need to wake up because it's just the same every day.
00:33:42.240 --> 00:33:49.920
Um, or deciding like this is what I'm gonna have for lunches this week, and then meal prepping it, or you know, having something really easy that you can cook at home.
00:33:50.000 --> 00:33:53.200
So you don't have to be constantly worrying about that.
00:33:54.079 --> 00:34:06.880
Um yeah, it's a really good one because just that mental fatigue and that load, like yes, they seem like relatively simple decisions to make, like they're they're not a big deal, you know, like they're not world-changing decisions.
00:34:06.960 --> 00:34:07.200
Yeah.
00:34:07.359 --> 00:34:11.440
But when you add all of them up, like you said, it creates friction and a lot of fatigue as well.
00:34:11.519 --> 00:34:18.880
So for you constantly having to make them every single day, putting them into the routine where you just sort of end up operating on autopilot is very, very smart.
00:34:19.199 --> 00:34:19.360
Yeah.
00:34:19.760 --> 00:34:26.719
And it with every little decision like that, that's almost like a little chance that you could negotiate yourself out of it.
00:34:27.039 --> 00:34:32.159
Yeah, try and look for a new um or like a reason why it might not be the best time to it today.
00:34:32.239 --> 00:34:32.480
Yeah.
00:34:32.719 --> 00:34:34.079
Oh, could I do it tomorrow?
00:34:34.239 --> 00:34:38.079
Like, yeah, it's kind of raining, so I'm not gonna do that.
00:34:38.239 --> 00:34:41.119
It's like, well, what if you wore a raincoat and took an umbrella?
00:34:41.440 --> 00:34:46.000
Like there's yeah, if there's a plan, you can you can work to it.
00:34:46.159 --> 00:34:47.840
Um, but if there's no plan, it's really hard.
00:34:47.920 --> 00:34:51.360
If you're kind of just saying, like, I'll see what happens, I'll see how I feel.
00:34:51.599 --> 00:34:55.199
Well, if you're just gonna see how you feel, then you probably feel like ordering Uber Eats.
00:34:55.519 --> 00:35:02.079
Um, but if you had a very easy dinner in the fridge, then yeah, it's just good to have a plan there.
00:35:02.159 --> 00:35:04.400
Yeah, yeah, yeah, definitely not really smart one.
00:35:04.480 --> 00:35:07.360
I feel like I was gonna say something else on that.
00:35:07.519 --> 00:35:24.800
Um, yes, it may people who are very routine probably may be perceived as being like very rigid or inflexible, like it's not not a great thing, but really it's saving you so much mental load and fatigue because you're just like operating from a place of um of being an autopilot, I guess.
00:35:24.880 --> 00:35:24.960
Yeah.
00:35:25.599 --> 00:35:30.320
And there's that saying about how like discipline creates freedom.
00:35:30.639 --> 00:35:35.039
I think like again, don't really like the word discipline, but also I like the word discipline.
00:35:35.199 --> 00:35:39.119
Um, routine creates freedom and like structure creates freedom.
00:35:39.280 --> 00:35:39.519
Yeah.
00:35:39.679 --> 00:35:41.679
Um, because yeah, it gives you so much.
00:35:42.079 --> 00:35:48.800
Yeah, you're freeing up so much mental space and time to to think about other things rather than making, like you said, those same decisions every day.
00:35:49.039 --> 00:35:49.199
Yeah.
00:35:49.280 --> 00:35:56.719
I think even I fall into patterns of um probably without realising it sometimes, but I literally wear the same colours or outfits on certain training days.
00:35:56.880 --> 00:35:57.280
Oh, really?
00:35:57.599 --> 00:35:57.920
You like that?
00:35:58.400 --> 00:35:59.440
Yeah, I'm kind of like that, yeah.
00:35:59.840 --> 00:36:08.000
And I'm just I go to like do the next week and I'm like, I had a really good workout when I wore that outfit last time, like I just start associating certain active wear with a training bracket.
00:36:08.159 --> 00:36:08.880
No, I kind of agree.
00:36:09.039 --> 00:36:11.519
Like certain bras with a certain exercise.
00:36:11.679 --> 00:36:12.800
That's yeah, the correlation.
00:36:13.199 --> 00:36:14.000
It's just it's just the vibe.
00:36:14.480 --> 00:36:15.280
If it worked, it worked.
00:36:15.440 --> 00:36:18.320
Yeah, I go to like get changed the next week and I'm just like, hang on a minute.
00:36:18.400 --> 00:36:20.639
I feel like I'm just living the same week on a repeat.
00:36:20.880 --> 00:36:25.039
Like, I don't know why my brain's like that, but I think it comes down to eliminating that decision.
00:36:25.119 --> 00:36:27.119
Yeah, just like being, you know what, on this day I wear this.
00:36:27.199 --> 00:36:27.360
Yeah.
00:36:27.440 --> 00:36:29.199
And easy peasy, done.
00:36:29.599 --> 00:36:33.920
Definitely, because I feel like choosing active wear sometimes is like a that's the hardest thing.
00:36:34.079 --> 00:36:34.719
Yeah, definitely.
00:36:35.039 --> 00:36:37.119
Yeah, big crash out over that.
00:36:37.199 --> 00:36:39.039
Yeah, but also so fun.
00:36:39.199 --> 00:36:40.960
Yeah, definitely, definitely.
00:36:41.199 --> 00:36:42.159
And is this the last?
00:36:42.559 --> 00:36:43.199
This is the last one.
00:36:43.679 --> 00:36:44.639
Number 11.
00:36:44.960 --> 00:36:47.920
Yeah, refusing to change the plan.
00:36:48.320 --> 00:36:48.960
Sorry.
00:36:49.440 --> 00:36:54.000
Number 11, refusing to change the plan because changing feels like quitting, right?
00:36:54.159 --> 00:36:59.280
And this is the one where I was kind of thinking about this because I feel like it almost goes against everything else that I've said.
00:36:59.440 --> 00:37:11.840
Um, everything else is very much like like you know, find the routine, stick to it, and you know, don't give in to, you know, the all or nothing.
00:37:11.920 --> 00:37:16.000
Like don't don't quit, I guess, um, in like nicer words.
00:37:16.239 --> 00:37:24.159
But I think that you have to kind of reflect every now and then and decide, is this still working for my life or my current season?
00:37:24.320 --> 00:37:31.679
Um, because often people don't want to change the plan because changing the plan kind of feels like quitting or giving in.
00:37:31.840 --> 00:37:34.079
For example, if you were really trying to stick to the 5 a.m.
00:37:34.239 --> 00:37:39.199
workouts, then if you were to decide, oh, I'm not gonna do that anymore, it feels like failure.
00:37:39.440 --> 00:37:41.199
Yeah, you feel like I'm I'm not capable of it.
00:37:41.360 --> 00:37:42.159
I'm not good enough for that.
00:37:42.320 --> 00:37:42.719
Yeah, exactly.
00:37:42.880 --> 00:37:45.679
But maybe it's just really not realistic for you if you finish work at 9 p.m.
00:37:45.840 --> 00:37:48.880
every night, then you really it's not realistic to be waking up at 4 a.m.
00:37:49.119 --> 00:37:50.320
Um, or something like that.
00:37:50.480 --> 00:38:04.639
So kind of assessing like as things in your life change, maybe you've got a new job or moved house or um even yeah, something I spoke about again last time, but as the seasons change, I find myself wanting to change my routine.
00:38:04.800 --> 00:38:10.719
Um, so really just like assessing and being honest with yourself, like, does this still work for me?
00:38:10.880 --> 00:38:21.840
Because a lot of the time, if your routine isn't working for you, maybe it's because you need a change, or maybe it's because you need to, I guess, in not nice words, try harder.
00:38:22.079 --> 00:38:23.840
Um, yeah, fine line there.
00:38:24.000 --> 00:38:31.519
But yeah, just like reviewing and experimenting with your routine, because it's really fun kind of creating a routine that really works for you.
00:38:31.679 --> 00:38:33.280
Um yeah, definitely.
00:38:33.360 --> 00:38:36.719
I guess it would come down to how much of the plan are you missing.
00:38:36.800 --> 00:38:36.960
Yeah.
00:38:37.119 --> 00:38:49.440
Because if you're just someone who is finding the plan challenging and you're missing maybe like a couple of elements every single week, that could be a matter of either smarter planning or, like you said, just trying that a little bit harder to nail those.
00:38:49.599 --> 00:39:02.159
But if you're sort of finding that you're starting the week with great intentions and then the entire thing is just getting derailed, that would probably be more of a sign that hang on, this approach probably isn't what's working for me, need a different one.
00:39:02.320 --> 00:39:07.039
Yeah, and that doesn't mean that you've failed, it means that you're still adapting and trying.
00:39:07.119 --> 00:39:09.840
And really, you only fail when you quit and like never try again.
00:39:10.000 --> 00:39:10.320
Exactly.
00:39:10.559 --> 00:39:18.880
You know, if you're actually actively pivoting, adapting, trying to find a way to make it work and trying different things, that is still you giving it a crack, definitely.
00:39:19.599 --> 00:39:35.119
And as well, like designing your routine and your life around like using friction um to either reduce your bad habits, but also reducing friction to improve your good habits.
00:39:35.280 --> 00:39:46.239
I've said that in a really complicated way, but yeah, the idea that um you can reduce the friction to make things easier and increase the friction to make other things harder.
00:39:46.480 --> 00:39:46.880
Yeah, yeah.
00:39:46.960 --> 00:39:54.559
No, I know it may um, for example, keeping your phone in another room means when your alarm goes off, you have to actually get up to turn it off and you can't snooze it.
00:39:54.719 --> 00:39:56.800
Yeah, so increasing the friction to then sleep in.
00:39:57.039 --> 00:39:58.239
Yes, exactly.
00:39:58.480 --> 00:40:04.079
So yeah, at the end of the day, I think no one can really be watching your every move to hold you accountable.
00:40:04.239 --> 00:40:13.280
So you do have to kind of be honest and be realistic with yourself, and there's a very fine line between empathy and excuses.
00:40:14.400 --> 00:40:15.679
Yeah, yeah, so 100%.
00:40:16.000 --> 00:40:16.800
Yeah, yeah.
00:40:17.039 --> 00:40:20.159
Um, ultimately it's about you holding yourself to a higher standard.
00:40:20.239 --> 00:40:20.480
Yeah.
00:40:20.719 --> 00:40:24.719
If you want to achieve something you've never done before, you'll have to do things that you've never done before.
00:40:25.519 --> 00:40:25.840
Exactly.
00:40:25.920 --> 00:40:26.480
Yeah, yeah.
00:40:26.559 --> 00:40:28.400
And just being honest with yourself.
00:40:28.480 --> 00:40:30.079
Like, am I actually ready to change?
00:40:30.159 --> 00:40:35.679
Am I ready to give this what it takes um to make the either mental or physical changes?
00:40:36.159 --> 00:40:37.039
Yeah, fantastic.
00:40:37.199 --> 00:40:37.519
Yeah.
00:40:37.679 --> 00:40:39.440
Wow, they were such good points.
00:40:39.760 --> 00:40:39.920
Thank you.
00:40:40.159 --> 00:40:41.440
I'm glad I'm glad.
00:40:41.679 --> 00:40:44.239
All of them just hit and resonated so much.
00:40:44.480 --> 00:40:54.079
Um, so to sort of wrap us up, you sort of covered your um bonus tip um with your reset method.
00:40:54.320 --> 00:40:54.480
Yeah.
00:40:54.719 --> 00:40:55.440
Challenge challenge?
00:40:55.519 --> 00:40:56.159
Are we calling it a challenge?
00:40:56.639 --> 00:40:59.519
It's a challenge, but I don't like the word challenge, so I'm calling it a program.
00:40:59.920 --> 00:41:00.239
Yeah.
00:41:00.480 --> 00:41:03.039
I guess like a challenge is just very universal, like recognizable.
00:41:03.360 --> 00:41:03.599
Yeah, yeah.
00:41:03.920 --> 00:41:04.400
So it's a challenge.
00:41:04.639 --> 00:41:06.960
So your reset method, I think you have reasonable here.
00:41:07.440 --> 00:41:09.199
Um tell us the dates of that.
00:41:09.280 --> 00:41:10.159
When's it starting?
00:41:10.320 --> 00:41:13.840
We could sort of um covered before what's in it, what it's about.
00:41:14.159 --> 00:41:19.199
And then how can people um reach out and apply or or get on board?
00:41:19.599 --> 00:41:23.280
Starting October 15th, which is nope, that's not right.
00:41:23.519 --> 00:41:24.239
19th.
00:41:25.440 --> 00:41:28.079
I think you were sort of aiming to onboard the 15th.
00:41:28.480 --> 00:41:32.719
So I was saying like enrolment closes 15th, um, but starting 19th.
00:41:33.039 --> 00:41:33.599
Officially, yeah.
00:41:33.760 --> 00:41:34.159
Officially.
00:41:34.239 --> 00:41:35.199
Um is that a Monday?
00:41:35.440 --> 00:41:36.000
That's a Monday.
00:41:36.079 --> 00:41:39.440
Oh, I know, which goes against everything, but it just wait until Monday.
00:41:39.679 --> 00:41:40.320
It makes sense.
00:41:40.559 --> 00:41:41.199
It makes sense.
00:41:41.360 --> 00:41:42.639
You need to start time.
00:41:43.039 --> 00:41:43.440
It's a good day.
00:41:43.760 --> 00:41:43.920
Yeah.
00:41:44.320 --> 00:41:49.280
Um, so kind of I also like starting things on Mondays because it gives you the weekend to prepare.
00:41:49.440 --> 00:41:50.000
Yeah, 100%.
00:41:50.400 --> 00:41:51.119
So yeah.
00:41:51.360 --> 00:41:56.400
Anyway, we've got five modules across nine weeks.
00:41:56.480 --> 00:41:58.159
So the first one being reset.
00:41:58.239 --> 00:42:02.639
This is kind of just the idea of like making it easy, making it friction-free.
00:42:03.039 --> 00:42:05.920
Making it easy and making it friction free, like we've spoken about.
00:42:06.000 --> 00:42:06.239
Yeah.
00:42:06.400 --> 00:42:08.400
Number two is all about mind and identity.
00:42:08.480 --> 00:42:14.880
So kind of like how you label yourself, how you perceive yourself, and how you can kind of change those with affirmations.
00:42:14.960 --> 00:42:20.880
And everyone rolls their eyes when you talk about affirmations, but I've been learning so much recently how they truly are so powerful.
00:42:21.199 --> 00:42:33.840
Recovery and resilience is the third one, so kind of getting past the bad days or weeks, um, how you can kind of quote unquote bounce back, um, and also the importance of rest and prioritizing the nervous system.
00:42:34.079 --> 00:42:36.159
Number four is consistency and confidence.
00:42:36.239 --> 00:42:41.199
This is all about like building self-trans, self-trust, and having a sustainable structure.
00:42:41.440 --> 00:42:52.000
And then the fifth one is all about like the rise, like proving to yourself that you're capable, and a really fun photo shoot as well, just to kind of celebrate the end of the program.
00:42:52.480 --> 00:42:53.119
Yeah, awesome.
00:42:53.360 --> 00:42:57.519
And will that be for one particular like um winner of the best result, or is that for everyone?
00:42:58.480 --> 00:42:59.039
That's so cool.
00:42:59.199 --> 00:43:00.159
Yeah, yeah, that's awesome.
00:43:00.320 --> 00:43:01.440
Um, really cool opportunity.
00:43:01.760 --> 00:43:05.920
Irene's doing those photos for us, and she's just the best hype girl behind the camera.
00:43:06.239 --> 00:43:10.079
Absolutely, you'll never feel more confident doing a shoot fire for sure.
00:43:10.159 --> 00:43:10.320
Yeah.
00:43:10.800 --> 00:43:19.679
Um, so this program is really just for people who feel super scattered and overwhelmed, and like they know that they can do it, but it's kind of just like, how do I manage all of these things?
00:43:19.760 --> 00:43:21.440
How do I juggle of these things?
00:43:21.599 --> 00:43:28.559
Um, and very specifically designed for people with ADHD, um, just because that's like my background, that's where I'm coming from.
00:43:28.719 --> 00:43:33.760
So those are the people that I want to help because I know how truly debilitating it can be.
00:43:33.920 --> 00:43:39.360
Um, but yeah, also welcome to anyone who feels really drawn to and aligned to it.
00:43:39.679 --> 00:43:40.159
As well.
00:43:40.239 --> 00:43:41.039
Yeah, beautiful.
00:43:41.199 --> 00:43:42.079
Now it sounds so cool.
00:43:42.159 --> 00:43:43.280
Honestly, I I want to do it.
00:43:43.440 --> 00:43:45.760
Like when can I sign up?
00:43:45.920 --> 00:43:46.079
Yeah.
00:43:46.239 --> 00:43:48.880
Um and speaking of which, how can people sign up?
00:43:49.119 --> 00:43:49.840
Exactly.
00:43:50.079 --> 00:43:50.639
Exactly.
00:43:51.360 --> 00:43:51.760
Good point.
00:43:52.159 --> 00:43:54.400
You can message me on Instagram, the word reset.
00:43:54.480 --> 00:43:57.599
Um, otherwise the link is in my bio, or I guess we could put it in the show.
00:43:57.840 --> 00:44:00.480
Yeah, I've got people put in the description too if you want to check it out.
00:44:00.639 --> 00:44:01.119
Yeah, yeah.
00:44:01.280 --> 00:44:01.679
Awesome.
00:44:01.840 --> 00:44:05.440
And open to anyone Australia-wide um assuming.
00:44:05.760 --> 00:44:05.920
Yes.
00:44:06.079 --> 00:44:06.400
Yeah, yeah.
00:44:06.559 --> 00:44:07.039
Yep, cool.
00:44:07.119 --> 00:44:07.920
Yeah, beautiful.
00:44:08.079 --> 00:44:10.880
Well, we'll pop that into the description if you'd like to check it out.
00:44:10.960 --> 00:44:13.199
Um, but thank you so much for this incredible episode.
00:44:13.599 --> 00:44:15.360
The listeners are going to get so much out of this.
00:44:15.440 --> 00:44:18.079
And if you're listening, I hope that you found this really good and really helpful.
00:44:18.400 --> 00:44:20.079
We'll definitely get Kat back again soon.
00:44:20.159 --> 00:44:23.599
So if you do have any other requests you'd like to hear from her, please let us know.
00:44:23.679 --> 00:44:28.880
Um, but thank you so much for joining us for today's episode and have a great day, and we'll catch you next time.
00:44:29.199 --> 00:44:29.920
See you later.
00:44:30.239 --> 00:44:32.639
Thank you for listening into Behind the Method.
00:44:32.800 --> 00:44:38.159
If you've enjoyed this episode and want to hear more, be sure to give us a follow so you get notified when we next upload.
00:44:38.400 --> 00:44:43.760
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