WEBVTT 1 00:00:05.025 --> 00:00:05.805 Go ahead and get rolling. 2 00:00:06.675 --> 00:00:10.005 Okay, so what is a transformation? 3 00:00:10.395 --> 00:00:13.765 Well, most of you guys probably the simple answer, 4 00:00:13.785 --> 00:00:16.285 or the first answer that you would give would be it's 5 00:00:16.285 --> 00:00:17.445 body composition, right? 6 00:00:17.505 --> 00:00:21.405 That's, that's the, we'll say the analytical analysis of 7 00:00:21.755 --> 00:00:23.005 what transformation is. 8 00:00:23.275 --> 00:00:27.405 Okay? But if we're being honest, for the majority 9 00:00:27.405 --> 00:00:31.245 of your clientele, like losing body fat, like 10 00:00:31.435 --> 00:00:33.325 what are the two main reasons they're gonna do that? 11 00:00:33.665 --> 00:00:36.245 Or three, maybe like one is, okay, 12 00:00:36.325 --> 00:00:38.685 I simply wanna look better naked, 13 00:00:38.785 --> 00:00:40.965 or maybe even just with clothes on, depending on 14 00:00:40.965 --> 00:00:42.645 how much body fat we're talking about here, right? 15 00:00:42.995 --> 00:00:47.755 Okay. Um, but then the others are, well, how many times, 16 00:00:47.975 --> 00:00:49.675 how, how many of you guys had people that come to you 17 00:00:49.675 --> 00:00:51.795 and the reason they wanna lose weight is 18 00:00:51.795 --> 00:00:53.395 because of a health reason, right? 19 00:00:53.395 --> 00:00:54.675 Either their doctor told 'em this 20 00:00:54.675 --> 00:00:55.675 or they had a health scare, 21 00:00:55.815 --> 00:00:57.235 or, you know, whatever it is, 22 00:00:57.235 --> 00:00:59.595 they're just overall concern, right? 23 00:00:59.605 --> 00:01:00.955 About the health. 24 00:01:01.095 --> 00:01:03.075 And then the third one that a lot 25 00:01:03.075 --> 00:01:07.035 of people forget is simply just quality of life, right? 26 00:01:07.105 --> 00:01:11.875 Like, and if we only focus purely on 27 00:01:12.455 --> 00:01:14.395 the measurable body composition change 28 00:01:15.135 --> 00:01:17.755 and not the other ones, we miss the ability to 29 00:01:18.995 --> 00:01:20.675 reinforce some habits and stuff like that. 30 00:01:20.855 --> 00:01:24.355 So, under quality of life, we have things like the amount 31 00:01:24.355 --> 00:01:25.515 of energy people have, right? 32 00:01:25.895 --> 00:01:29.475 You guys obviously have all probably trained people 33 00:01:29.655 --> 00:01:32.515 or been through this process yourself, right? 34 00:01:32.705 --> 00:01:34.435 When you have people and they first start, like, 35 00:01:34.665 --> 00:01:37.795 what are the typical things that they say in terms of like, 36 00:01:38.415 --> 00:01:39.515 you know, what's changing? 37 00:01:39.785 --> 00:01:41.475 Okay? It might be like, oh, okay, cool. 38 00:01:41.855 --> 00:01:43.795 You know, maybe it's like, oh, I'm sleeping better, 39 00:01:44.075 --> 00:01:45.475 I have more energy during the day. 40 00:01:46.025 --> 00:01:48.675 This feels better. This doesn't hurt, you know, 41 00:01:48.735 --> 00:01:51.075 my clothes fit differently, et cetera, right? 42 00:01:51.775 --> 00:01:53.475 How many times do you guys hear more of that 43 00:01:54.225 --> 00:01:56.355 than you actually hear people talking about the scale? 44 00:01:56.805 --> 00:01:58.715 Raise your hand, right? 45 00:01:58.835 --> 00:02:00.395 I mean, that's what most people talk about, right? 46 00:02:00.785 --> 00:02:02.275 Because I mean, even if you're, 47 00:02:02.275 --> 00:02:04.195 even if you are weighing yourself every day, 48 00:02:05.615 --> 00:02:08.115 that's something that you look at for just 49 00:02:08.115 --> 00:02:09.555 that moment, right? 50 00:02:10.025 --> 00:02:11.035 Once you get off that scale 51 00:02:11.055 --> 00:02:13.115 and you go about your day, that number doesn't necessarily 52 00:02:13.115 --> 00:02:15.795 follow you round, or at least, hopefully it shouldn't. 53 00:02:15.935 --> 00:02:18.555 If he does, then maybe we gotta talk about, you know, 54 00:02:18.555 --> 00:02:19.755 some things going on upstairs. 55 00:02:19.815 --> 00:02:22.955 But for the most part, people are gonna experience the 56 00:02:23.235 --> 00:02:24.915 benefits of a transformation program 57 00:02:26.055 --> 00:02:27.555 the majority of the time. 58 00:02:27.665 --> 00:02:30.755 Like, it's not gonna be just the scale weight, right? 59 00:02:30.825 --> 00:02:32.755 It's gonna be all of these other factors, right? 60 00:02:32.755 --> 00:02:34.235 So we wanna look at those, okay? 61 00:02:34.495 --> 00:02:37.755 So that's everything from energy, sleep, and recovery, okay? 62 00:02:38.515 --> 00:02:40.435 Mobility and function, strength of performance, 63 00:02:40.465 --> 00:02:44.115 lifestyle habits, cognitive function, and stress management. 64 00:02:44.305 --> 00:02:46.355 Okay? Those are all gonna be important things. 65 00:02:46.455 --> 00:02:47.475 And the thing is, is that 66 00:02:47.475 --> 00:02:51.755 because we know, like basically if we improve somebody's 67 00:02:51.755 --> 00:02:53.995 conditioning, we improve their nutrition, 68 00:02:54.095 --> 00:02:55.395 we improve their lifestyle habits, 69 00:02:56.255 --> 00:02:59.360 and they're also getting more metabolically healthy 70 00:02:59.360 --> 00:03:01.405 by gaining a little bit of muscle, losing a little bit 71 00:03:01.405 --> 00:03:03.765 of body fat, and having that tissue be overall healthy, 72 00:03:03.765 --> 00:03:06.045 that we're gonna experience benefits on all of these things. 73 00:03:06.735 --> 00:03:10.005 These are all things that we should be monitoring so 74 00:03:10.005 --> 00:03:13.805 that we can reinforce them by saying, Hey, cool, 75 00:03:13.805 --> 00:03:16.445 look at the progress we're making in X, Y, Z area, okay? 76 00:03:17.065 --> 00:03:18.805 But also so that you can understand 77 00:03:19.385 --> 00:03:21.525 how your program is affecting them across the board. 78 00:03:21.665 --> 00:03:24.445 Not just on the scale or the body fat, 79 00:03:24.505 --> 00:03:27.045 but actually how it's affecting them overall. 80 00:03:27.195 --> 00:03:30.085 Because all of this stuff impacts their life 81 00:03:30.875 --> 00:03:34.365 more often than just the body composition. 82 00:03:36.025 --> 00:03:39.925 So when we look at transformations, one of the things I like 83 00:03:39.925 --> 00:03:43.165 to teach coaches is that you should set goals 84 00:03:43.745 --> 00:03:45.045 in multiple categories. 85 00:03:45.785 --> 00:03:48.325 And some of those goals should be rewards based, 86 00:03:48.945 --> 00:03:50.845 and some of them should be action based. 87 00:03:51.825 --> 00:03:54.045 So with the stuff that's on the board here, okay? 88 00:03:54.545 --> 00:03:57.485 If you know, energy is not something we can really 89 00:03:57.995 --> 00:03:59.445 take an action, I can't just tell you 90 00:03:59.445 --> 00:04:00.725 to have more energy, right? 91 00:04:00.985 --> 00:04:02.285 Unless that means like, you know, 92 00:04:02.285 --> 00:04:04.205 double your caffeine intake or, or whatever. 93 00:04:04.205 --> 00:04:06.325 It's, I can't tell you to have more energy, 94 00:04:06.545 --> 00:04:11.045 but we can set goals for things like sleep. 95 00:04:11.835 --> 00:04:12.925 Just like we can steps 96 00:04:13.225 --> 00:04:15.925 or just like we can hours in the gym, we can also, 97 00:04:16.185 --> 00:04:19.005 we can also program hours in bed, right? 98 00:04:19.665 --> 00:04:22.245 And we can have a positive reinforcement for 99 00:04:22.755 --> 00:04:24.085 accomplishing that, right? 100 00:04:24.145 --> 00:04:25.845 Can we focus on quality of sleep? Yes. 101 00:04:26.585 --> 00:04:29.205 But I can't tell people to simply have better quality sleep, 102 00:04:29.205 --> 00:04:31.325 but I'm gonna have to do, well, I'm gonna have 103 00:04:31.605 --> 00:04:33.205 to work on some lifestyle habits, right? 104 00:04:33.225 --> 00:04:35.605 So maybe that's winding down at the evening, 105 00:04:35.605 --> 00:04:36.925 getting rid of light, right? 106 00:04:36.985 --> 00:04:38.245 And you know, stressful 107 00:04:38.305 --> 00:04:40.925 or, you know, stimulating activities in the evening. 108 00:04:40.945 --> 00:04:43.445 So having some sort of a nighttime routine, maybe part 109 00:04:43.445 --> 00:04:45.885 of it's, you know, how they time their last meal, what 110 00:04:45.885 --> 00:04:47.005 that last meal consists of. 111 00:04:47.005 --> 00:04:49.005 Are we gonna use any supplementation? 112 00:04:49.025 --> 00:04:50.765 Are we gonna bring their magnesium levels up? 113 00:04:50.765 --> 00:04:53.685 Are we gonna get them sunlight or red light during the day? 114 00:04:53.905 --> 00:04:56.765 All of those things can help with the quality, right? 115 00:04:57.305 --> 00:05:00.525 So those are things, so I can measure sleep quality 116 00:05:00.865 --> 00:05:02.925 as just am I accomplishing that? 117 00:05:03.425 --> 00:05:05.325 But I can also give them the goal of, hey, 118 00:05:05.345 --> 00:05:09.405 if you do X things, simply accomplishing those things 119 00:05:10.385 --> 00:05:12.765 is an accomplishment, accomplishment itself. 120 00:05:12.825 --> 00:05:15.085 So we reinforce those things, okay? 121 00:05:15.845 --> 00:05:17.125 Mobility and function, okay? 122 00:05:17.125 --> 00:05:18.165 You have somebody come in, 123 00:05:19.295 --> 00:05:21.565 maybe they can't touch their toes, right? 124 00:05:21.565 --> 00:05:24.245 Maybe they can't get into a full depth squat, okay? 125 00:05:24.245 --> 00:05:26.125 So even their goal, even though their goal is 126 00:05:26.845 --> 00:05:29.005 I wanna lose X amount of weight, okay? 127 00:05:29.745 --> 00:05:31.605 If I set some of these, do you think 128 00:05:31.605 --> 00:05:34.445 that's maybe gonna help their motivation to train, you know, 129 00:05:34.505 --> 00:05:36.565 or motivations to stick to the diet When all 130 00:05:36.565 --> 00:05:38.445 of a sudden it's like, okay, cool, I'm accomplishing these 131 00:05:38.785 --> 00:05:40.285 little things that I wanted to do, 132 00:05:40.485 --> 00:05:43.085 I can now get into this position. 133 00:05:43.175 --> 00:05:45.725 Right? So what we need to have for the average person 134 00:05:46.465 --> 00:05:49.445 is a variety of ways to measure progress, a variety of goals 135 00:05:49.445 --> 00:05:52.765 to focus on, both from an assessment perspective for you 136 00:05:52.765 --> 00:05:53.965 as a coach of what's going on, 137 00:05:54.465 --> 00:05:57.925 but also for a client to have multiple checkpoints 138 00:05:58.615 --> 00:06:02.405 other than just body composition to strive for. 139 00:06:02.755 --> 00:06:05.645 Okay? Because does fat loss happen like linearly? 140 00:06:05.675 --> 00:06:07.285 Like you start the diet and you just, you know, 141 00:06:07.285 --> 00:06:09.005 you lose half a pound, you know, 142 00:06:09.055 --> 00:06:10.645 every three days, like forever. 143 00:06:11.225 --> 00:06:12.445 No, that's not how it works, right? 144 00:06:12.865 --> 00:06:14.485 Weight will fluctuate up and down. 145 00:06:15.155 --> 00:06:16.885 Body water will fluctuate up and down, 146 00:06:17.265 --> 00:06:19.645 and that actually may be intentional with your programming. 147 00:06:19.665 --> 00:06:22.005 So it's nice to be able to pivot 148 00:06:22.625 --> 00:06:24.085 and focus on other things, right? 149 00:06:24.105 --> 00:06:27.485 So if somebody comes in, how many of you guys, a lot 150 00:06:27.485 --> 00:06:29.125 of you guys work with moms, right? 151 00:06:29.395 --> 00:06:33.485 Okay. Most of them may not come in with a strength goal, 152 00:06:33.785 --> 00:06:34.685 but sometimes you 153 00:06:34.685 --> 00:06:35.965 get somebody that's like, yeah, you know what? 154 00:06:36.085 --> 00:06:37.925 I would like to be able to do a pull up. 155 00:06:37.925 --> 00:06:41.685 I've never done a pull up in my life, right? Or they don't. 156 00:06:41.745 --> 00:06:43.885 But maybe we should reinforce that once we see 157 00:06:43.885 --> 00:06:46.485 where there are, maybe we should actually set up like, Hey, 158 00:06:46.485 --> 00:06:49.205 by the end of this transformation, I don't want you just 159 00:06:49.205 --> 00:06:50.485 to be a size whatever, 160 00:06:51.145 --> 00:06:52.965 but I also want you to be able 161 00:06:52.965 --> 00:06:54.445 to squat your own body weight. 162 00:06:54.865 --> 00:06:57.165 Or I also want you to be able to do X, Y, and Z. 163 00:06:57.515 --> 00:07:01.525 Because if we can accomplish those things, not only does 164 00:07:01.525 --> 00:07:03.405 that help the process, but also 165 00:07:04.035 --> 00:07:07.205 what we can tell them in terms of making it important is, is 166 00:07:07.205 --> 00:07:09.405 that, okay, cool, if we establish the strength, 167 00:07:10.105 --> 00:07:12.445 we know there's a direct correlation between 168 00:07:12.945 --> 00:07:14.605 how you're gonna feel, how healthy you're gonna be, 169 00:07:14.625 --> 00:07:17.765 and also what are the odds that you're going 170 00:07:17.765 --> 00:07:20.125 to keep the weight off, right? 171 00:07:20.425 --> 00:07:24.805 So the majority of people that fail at maintaining 172 00:07:25.385 --> 00:07:28.525 fat loss are people that don't build strength 173 00:07:28.525 --> 00:07:29.885 or muscle mass during the process. 174 00:07:30.035 --> 00:07:32.525 They simply do only diet, right? 175 00:07:32.525 --> 00:07:36.765 There's a massive increase in your odds of retaining 176 00:07:38.075 --> 00:07:39.845 most of your body composition goals. 177 00:07:40.545 --> 00:07:44.525 If there's a strong relationship with gaining muscle 178 00:07:45.145 --> 00:07:46.725 and focusing on strength, 179 00:07:47.955 --> 00:07:50.605 because that builds not only another reward system, 180 00:07:50.625 --> 00:07:52.965 but it builds habits and also puts you in a better place, 181 00:07:52.965 --> 00:07:56.365 physiologically to be able to get back to a more maintenance 182 00:07:56.365 --> 00:07:58.845 and balanced diet is if we've built some muscle 183 00:07:58.985 --> 00:08:01.645 and we're overall stronger and better performing. 184 00:08:01.785 --> 00:08:03.965 If all I do is diet somebody down 185 00:08:05.225 --> 00:08:09.685 and they are just a smaller version of their low performing, 186 00:08:10.215 --> 00:08:13.085 tired, weak self, well then as soon 187 00:08:13.085 --> 00:08:14.685 as they start eating again, what's gonna happen? 188 00:08:14.685 --> 00:08:16.285 They're just gonna get fat really fast. 189 00:08:17.025 --> 00:08:20.525 But if somebody in the process of losing that body fat 190 00:08:21.265 --> 00:08:25.125 builds muscle, becomes stronger, more energetic, 191 00:08:25.995 --> 00:08:29.125 more active, and finds a reward system in being active, 192 00:08:29.955 --> 00:08:31.805 then they're gonna be much more likely to keep 193 00:08:32.495 --> 00:08:33.885 those body composition changes. 194 00:08:34.675 --> 00:08:36.205 Okay? Alright. 195 00:08:36.985 --> 00:08:40.325 And then the la the last two on here, lifestyle habits, 196 00:08:40.555 --> 00:08:42.365 cognitive function, and stress management. 197 00:08:42.975 --> 00:08:47.885 Those are like, those are inherently good in terms 198 00:08:47.885 --> 00:08:49.645 of what you can do from somebody's health perspective, 199 00:08:49.705 --> 00:08:51.285 but they're also gonna be very important 200 00:08:51.905 --> 00:08:55.365 for the sustainability because working on habits 201 00:08:55.505 --> 00:08:59.165 and lifestyle is going to decrease the challenges 202 00:08:59.165 --> 00:09:02.525 that people have over this, over this process, right? 203 00:09:02.525 --> 00:09:03.605 Because the more chaotic 204 00:09:04.425 --> 00:09:05.565 and more negative things 205 00:09:05.565 --> 00:09:07.325 that they have in their environment, et cetera, 206 00:09:07.465 --> 00:09:09.205 that's gonna make it harder to stick to the plan 207 00:09:09.205 --> 00:09:10.845 that's gonna increase the likelihood they fall 208 00:09:10.845 --> 00:09:12.285 off, et cetera, right? 209 00:09:12.345 --> 00:09:14.805 And it's also gonna just make the process seem 210 00:09:14.805 --> 00:09:16.125 more challenging, right? 211 00:09:16.125 --> 00:09:18.525 It's like increasing the RPE for the process 212 00:09:19.145 --> 00:09:22.565 if we don't have good lifestyle, uh, practices 213 00:09:22.565 --> 00:09:24.005 and habits in there, okay? 214 00:09:24.315 --> 00:09:26.525 Cognitive function and stress management. Okay? 215 00:09:27.625 --> 00:09:29.765 How many of you guys reach for a plate 216 00:09:29.765 --> 00:09:31.125 of broccoli when you've had a hard day? 217 00:09:32.895 --> 00:09:34.765 Never. Right? Okay. No. 218 00:09:35.065 --> 00:09:36.365 How many of you guys, you know, 219 00:09:36.465 --> 00:09:38.965 and this is where sometimes this can be the opposite. 220 00:09:39.185 --> 00:09:40.925 How many of you guys, when you're having a really stressful 221 00:09:40.925 --> 00:09:43.285 period in your life, you know, really focus on getting 222 00:09:43.285 --> 00:09:46.185 to the gym more, maybe a couple, right? 223 00:09:46.185 --> 00:09:48.705 Because some of us are a little bit like masochistic 224 00:09:48.705 --> 00:09:50.185 or whatever, where it's like, okay, 225 00:09:50.245 --> 00:09:51.505 if I'm gonna come in here 226 00:09:51.505 --> 00:09:53.065 and, you know, work out my feelings, 227 00:09:53.085 --> 00:09:55.105 but the average person, that's not the case, right? 228 00:09:55.375 --> 00:09:57.145 They're gonna work out their feelings, you know, 229 00:09:57.305 --> 00:09:59.905 pounding down some cake or, you know, something like that, 230 00:09:59.925 --> 00:10:02.945 or alcohol or whatever their current, um, 231 00:10:04.005 --> 00:10:05.065 you know, crutches. 232 00:10:05.095 --> 00:10:06.745 Okay? So getting people 233 00:10:07.645 --> 00:10:10.785 to not only appreciate the cognitive benefits from this, 234 00:10:11.285 --> 00:10:13.985 but to help them understand how, how managing stress 235 00:10:14.645 --> 00:10:17.905 is gonna be very helpful through this process, right? 236 00:10:18.205 --> 00:10:21.665 Can be huge. Because essentially between these two, 237 00:10:22.135 --> 00:10:25.465 what we want to do is minimize the challenge 238 00:10:25.465 --> 00:10:27.385 of actually doing the transformation, 239 00:10:28.665 --> 00:10:31.885 but also make it so that this process is rewarding 240 00:10:32.145 --> 00:10:35.525 and that people have the right amount of structure 241 00:10:35.825 --> 00:10:38.325 and flexibility for them to be able 242 00:10:38.325 --> 00:10:40.725 to manage whatever stresses are in their lives, right? 243 00:10:41.185 --> 00:10:42.645 So we'll get into 244 00:10:42.645 --> 00:10:44.525 that in detail when we get into that section. 245 00:10:45.635 --> 00:10:50.285 Okay? So when it comes to achieving a transformation, 246 00:10:50.435 --> 00:10:52.405 okay, what are the challenges? 247 00:10:52.795 --> 00:10:56.645 Okay, we usually like to think of this, which is like, 248 00:10:56.675 --> 00:10:58.405 I'll just start here at the bottom, what are the, 249 00:10:58.785 --> 00:10:59.925 the less likely ones? 250 00:11:00.235 --> 00:11:02.405 Well, you know, if they would've just tracked their calories 251 00:11:02.425 --> 00:11:04.525 or their macros a little bit more accurate, you know, 252 00:11:05.745 --> 00:11:08.085 or if they would've fall, like if I had the secret 253 00:11:08.735 --> 00:11:09.845 macro ratio for that, 254 00:11:09.845 --> 00:11:11.365 it would've just unlocked their metabolism. 255 00:11:11.475 --> 00:11:13.445 They would've lost all the body fat, right? Okay. 256 00:11:13.945 --> 00:11:17.525 Um, is finding a good macronutrient ratio 257 00:11:17.525 --> 00:11:19.165 and calories gonna be good? 258 00:11:19.785 --> 00:11:22.205 Yes. But if we're actually talking about 259 00:11:23.195 --> 00:11:25.125 what is the likelihood that that was the thing 260 00:11:25.125 --> 00:11:26.525 that kept somebody from getting the results, 261 00:11:27.115 --> 00:11:29.005 it's gonna be less than the, the above. 262 00:11:29.115 --> 00:11:32.525 Okay. Perfect. Programming, no. Okay. 263 00:11:32.595 --> 00:11:35.085 Most people that fail fat loss isn't 264 00:11:35.085 --> 00:11:36.685 because their program isn't good enough. 265 00:11:37.595 --> 00:11:41.255 It's because they didn't follow through with it, okay? 266 00:11:41.785 --> 00:11:44.855 Right? Even a, like, when, when it comes to fat loss, 267 00:11:45.735 --> 00:11:47.335 a bad program, right? 268 00:11:47.685 --> 00:11:51.695 Done well is better than a great program done poorly. Okay? 269 00:11:51.885 --> 00:11:53.325 Perfect technique. Yeah. 270 00:11:53.505 --> 00:11:55.765 The perfect bicep curl doesn't really 271 00:11:56.355 --> 00:11:59.205 burn many more calories than a s****y bicep curl. 272 00:11:59.435 --> 00:12:02.085 Okay? And then acute training effort, right? 273 00:12:02.105 --> 00:12:03.325 So a lot of times people are like, oh, 274 00:12:03.325 --> 00:12:05.685 you're just not working hard enough in the gym. 275 00:12:06.075 --> 00:12:08.485 Okay? We don't need to actually train 276 00:12:08.825 --> 00:12:12.285 to all out failure all the time for this process to happen. 277 00:12:12.595 --> 00:12:14.365 Okay? How many of you guys know people 278 00:12:14.365 --> 00:12:15.885 that have lost like a ton of weight 279 00:12:15.885 --> 00:12:17.365 and all they did was, you know, 280 00:12:17.515 --> 00:12:18.885 they made a few lifestyle changes, 281 00:12:18.915 --> 00:12:20.805 like maybe they started walking and whatever, 282 00:12:20.805 --> 00:12:23.325 and all of a sudden, like, you know, they lost, you know, 283 00:12:23.415 --> 00:12:26.165 40 pounds over, you know, six months or something like that 284 00:12:26.165 --> 00:12:27.485 because they made a nutritional change 285 00:12:27.485 --> 00:12:28.685 and they started walking. 286 00:12:28.825 --> 00:12:33.485 But what they made was some big lifestyle habit changes. 287 00:12:34.225 --> 00:12:37.085 And that made a huge impact going from, oh, 288 00:12:37.235 --> 00:12:40.565 when I'm stressed out, I eat a bag of chips to, Hey, 289 00:12:40.565 --> 00:12:42.885 if I'm stressed out, I drink a cup of water 290 00:12:42.945 --> 00:12:43.965 and I walk for 10 minutes, 291 00:12:44.475 --> 00:12:47.205 it's gonna have a bigger impact on somebody then 292 00:12:47.965 --> 00:12:50.685 teaching them like a perfect heel elevated squat. 293 00:12:51.315 --> 00:12:54.085 Okay? That's just the, that's just the reality. Okay? 294 00:12:54.385 --> 00:12:56.725 So we wanna make sure we understand where these things rank. 295 00:12:56.725 --> 00:12:59.085 That's not to say that technique is important, 296 00:12:59.085 --> 00:13:00.805 programming is important, these are still important. 297 00:13:01.785 --> 00:13:03.565 But if all you do is focus on these 298 00:13:03.905 --> 00:13:06.445 and we skip these things, then 299 00:13:06.445 --> 00:13:08.605 what you're gonna do is you're gonna have a lot 300 00:13:08.605 --> 00:13:11.565 of people simply failing to do your program. 301 00:13:11.675 --> 00:13:15.925 Well, okay, so what's most likely gonna be the issue? 302 00:13:17.335 --> 00:13:19.005 Consistent compliance, right? 303 00:13:19.505 --> 00:13:20.965 Are we actually getting the sessions in? 304 00:13:21.345 --> 00:13:23.085 Are we actually getting our meals in? 305 00:13:23.345 --> 00:13:25.485 Are they actually what they're supposed to be, right? 306 00:13:25.985 --> 00:13:28.565 Are we getting our steps in, et cetera? Okay, time. 307 00:13:29.195 --> 00:13:32.805 Okay, who here trains three hours a week? 308 00:13:33.345 --> 00:13:35.525 At least raise your hand. Okay? 309 00:13:36.195 --> 00:13:39.045 Like yourself, okay, everybody, right? 310 00:13:39.355 --> 00:13:41.125 Most of you guys probably train somewhere around 311 00:13:41.635 --> 00:13:43.365 like five hours a week if you're 312 00:13:43.365 --> 00:13:44.445 being, if you're being honest, right? 313 00:13:44.485 --> 00:13:46.125 Most of you guys probably, okay? 314 00:13:46.665 --> 00:13:47.925 How many of you guys have clients 315 00:13:47.925 --> 00:13:49.805 that train on average five hours a week? 316 00:13:51.495 --> 00:13:54.425 Okay, so, right. Okay. 317 00:13:54.845 --> 00:13:57.225 How many of you guys, it's somewhere between two 318 00:13:57.225 --> 00:13:59.945 and three, like hours a week of training 319 00:13:59.945 --> 00:14:01.025 that you're getting out of people, right? 320 00:14:01.025 --> 00:14:02.665 That's, that's it, right? 321 00:14:02.765 --> 00:14:07.025 So a like, so think of yourselves, okay? 322 00:14:07.645 --> 00:14:09.545 All of, none of you guys have a ton 323 00:14:09.545 --> 00:14:11.065 of body fat to lose or whatnot, right? 324 00:14:11.065 --> 00:14:14.485 Except for me. So if you guys took, 325 00:14:14.745 --> 00:14:16.725 and you cut your training by 40%, 326 00:14:17.635 --> 00:14:19.175 do you think it would be just as effective? 327 00:14:21.935 --> 00:14:24.095 Probably not, right? What would you have 328 00:14:24.095 --> 00:14:25.655 to start changing in your life 329 00:14:26.195 --> 00:14:28.015 if you cut your training by 40%? 330 00:14:28.015 --> 00:14:29.975 Would that mean that like, oh, maybe I had 331 00:14:29.975 --> 00:14:33.255 to eat a little bit less, or maybe I had to find some ways 332 00:14:33.255 --> 00:14:34.615 to get some extra activity in. 333 00:14:35.195 --> 00:14:38.015 Or maybe my training sessions needed to be a little bit more 334 00:14:38.685 --> 00:14:42.255 like dense so that I could get more done in the two 335 00:14:42.415 --> 00:14:45.415 or three hours that I have because I don't have four 336 00:14:45.415 --> 00:14:48.135 or five hours to get that same volume in. 337 00:14:48.285 --> 00:14:51.405 Okay? So time management 338 00:14:52.225 --> 00:14:55.045 is gonna be a big factor for most people, 339 00:14:55.185 --> 00:14:58.365 and that's time in the gym and time out of the gym. 340 00:14:58.425 --> 00:15:00.405 So that means, okay, if I'm limited on 341 00:15:00.405 --> 00:15:01.485 how much time I have in the gym, 342 00:15:02.005 --> 00:15:03.205 I have to make every minute count. 343 00:15:04.105 --> 00:15:07.235 Okay? If I'm limited on how much time I have for activity, 344 00:15:07.785 --> 00:15:10.275 well then that activity is likely gonna have to be 345 00:15:10.875 --> 00:15:11.875 a little bit more intense. 346 00:15:11.875 --> 00:15:13.475 Versus if I have time for tons 347 00:15:13.475 --> 00:15:16.115 and tons, like when we, when we get into talking about, 348 00:15:16.115 --> 00:15:17.355 well, which cardio would I use 349 00:15:17.375 --> 00:15:19.595 and, you know, how intensely would I train 350 00:15:19.595 --> 00:15:21.315 or whatever, a lot of it's gonna come down to. 351 00:15:21.345 --> 00:15:23.755 It's like we need a certain dosage of stimulus. 352 00:15:24.575 --> 00:15:27.155 If the window of time we have to get it in is smaller, 353 00:15:27.945 --> 00:15:29.715 well then the intensity has to go up. 354 00:15:29.935 --> 00:15:31.395 If I have more time to do it, 355 00:15:31.825 --> 00:15:34.475 then I have more options in terms of using lower intensity. 356 00:15:34.655 --> 00:15:36.795 So some people will be like, oh yeah, 357 00:15:36.895 --> 00:15:38.035 you know, it's the best. 358 00:15:38.035 --> 00:15:39.115 And other people will be like, no, 359 00:15:39.135 --> 00:15:40.435 you know, you can just do lists. 360 00:15:40.435 --> 00:15:41.395 And like some people are like, oh, 361 00:15:41.395 --> 00:15:42.195 you don't have to train to failure. 362 00:15:42.215 --> 00:15:43.755 And other people are like, yeah, you have 363 00:15:43.755 --> 00:15:44.955 to like do all of this other stuff. 364 00:15:44.955 --> 00:15:47.035 And in reality, what you're gonna need 365 00:15:47.275 --> 00:15:48.715 to do is figure out which 366 00:15:48.715 --> 00:15:52.275 of those strategies is gonna be best given the time 367 00:15:52.415 --> 00:15:55.235 and limitations that you have, okay? 368 00:15:55.645 --> 00:15:57.835 Right. Cost and access. Okay? 369 00:15:58.725 --> 00:16:00.095 Anybody here have clients 370 00:16:00.125 --> 00:16:01.935 that have all their meals prepped for them? 371 00:16:02.755 --> 00:16:04.875 You know, that makes life pretty easy, right? 372 00:16:04.875 --> 00:16:07.195 Like if you don't have to do any of the cooking, okay? 373 00:16:07.535 --> 00:16:09.275 The challenge for that is you have to, 374 00:16:09.335 --> 00:16:10.355 you have to pay for it, right? 375 00:16:10.625 --> 00:16:13.315 Okay. How many of you guys have clients that would train 376 00:16:13.315 --> 00:16:17.015 with you more if it was in their budget? 377 00:16:18.575 --> 00:16:21.425 Okay. Right? So they might only see you x times a week. 378 00:16:21.425 --> 00:16:22.705 So cost and access, okay? 379 00:16:24.805 --> 00:16:27.025 You guys train at Equinox, 380 00:16:27.085 --> 00:16:29.305 that's a pretty bougie place, right? 381 00:16:29.605 --> 00:16:32.145 But some of you guys probably have clients that, you know, 382 00:16:32.145 --> 00:16:34.705 maybe they train at home with very little equipment, 383 00:16:35.245 --> 00:16:37.305 or maybe they train at a really crappy gym. 384 00:16:37.305 --> 00:16:38.665 Like the gym at Prospect, I'm just kidding. 385 00:16:38.665 --> 00:16:41.385 It's a great gym, right? Okay. Or the, what is it? 386 00:16:41.385 --> 00:16:43.305 Gym five down the road. It's a power lifting gym. 387 00:16:43.305 --> 00:16:47.185 You guys got one cable machine? We got two now. Whoa. Wow. 388 00:16:48.285 --> 00:16:49.825 Wow. Trying to expand. 389 00:16:50.185 --> 00:16:52.225 I, I feel like, I feel like I'm 390 00:16:52.225 --> 00:16:53.585 succeeding as an influencer now. 391 00:16:53.585 --> 00:16:55.865 Yeah, right? Because when I came, when I moved here, 392 00:16:55.865 --> 00:16:57.065 you guys had zero cables. 393 00:16:57.165 --> 00:16:59.545 We had a like right home 394 00:16:59.545 --> 00:17:00.545 Version of a cable. 395 00:17:02.095 --> 00:17:03.785 Okay? Yeah. So yeah, 396 00:17:03.785 --> 00:17:05.305 Now we have one that, you know, moves 397 00:17:05.305 --> 00:17:06.465 around and has different 398 00:17:06.465 --> 00:17:07.465 Angles. Awesome. 399 00:17:07.465 --> 00:17:11.185 Okay? So cost and access. 400 00:17:11.185 --> 00:17:13.985 Some people are gonna have access to better equipment. 401 00:17:14.495 --> 00:17:17.105 Also, some people are simply gonna 402 00:17:17.105 --> 00:17:18.185 have better access to the gym. 403 00:17:18.185 --> 00:17:19.825 Meaning some people are gonna be like, yeah, 404 00:17:19.845 --> 00:17:20.865 the gym is right there. 405 00:17:21.185 --> 00:17:22.945 I can get to it back and forth really easy. 406 00:17:23.275 --> 00:17:26.065 Other people are like, yeah, if I'm gonna get 407 00:17:26.065 --> 00:17:27.785 to the gym, it's a 40 minute drive. 408 00:17:27.815 --> 00:17:30.985 Like if you guys, if any of you guys train people 409 00:17:30.985 --> 00:17:32.825 that like commute, like they live in the burbs 410 00:17:32.825 --> 00:17:35.945 and they go into the city, the gym will either be close 411 00:17:35.945 --> 00:17:37.265 to work or close to home. 412 00:17:37.805 --> 00:17:39.705 So depending on their schedule, they may 413 00:17:39.785 --> 00:17:42.745 or may not have access to jump in and get a session, right? 414 00:17:43.045 --> 00:17:45.585 So, or they're like, oh, my gym membership is here. Right? 415 00:17:45.815 --> 00:17:48.505 Luckily, there's also situations where people have, like, 416 00:17:48.765 --> 00:17:52.325 the nice thing about franchise gyms is maybe some people 417 00:17:52.325 --> 00:17:53.405 have one close to work 418 00:17:53.405 --> 00:17:55.685 and one close to home in those situations, 419 00:17:55.745 --> 00:17:57.445 but access can be a limitation. 420 00:17:57.475 --> 00:18:00.005 Okay? And then the last one on here is just gonna be 421 00:18:00.005 --> 00:18:03.005 motivation, discipline, managing expectations, 422 00:18:03.425 --> 00:18:06.805 and the ROI, which ROI is return on investment. 423 00:18:07.305 --> 00:18:08.685 For anybody that doesn't know 424 00:18:08.685 --> 00:18:09.805 he had somebody asked that last time. 425 00:18:10.425 --> 00:18:15.125 Um, so when it comes to staying 426 00:18:16.095 --> 00:18:20.245 consistent and staying on task with your transformation, 427 00:18:21.445 --> 00:18:24.845 a like every day you're making tons of decisions, right? 428 00:18:24.845 --> 00:18:28.965 We make the decision to go to the gym to do all the stuff, 429 00:18:29.905 --> 00:18:33.125 how much effort we make the decision on everything 430 00:18:33.125 --> 00:18:35.085 that we eat, whether we put the effort 431 00:18:35.085 --> 00:18:36.405 into prepping that, right? 432 00:18:36.405 --> 00:18:39.725 Whether we take the time to, you know, walk versus, 433 00:18:40.105 --> 00:18:41.965 you know, take an elevator, et cetera. 434 00:18:42.425 --> 00:18:46.045 Um, all of these things come down 435 00:18:46.065 --> 00:18:47.765 to is it worth it? 436 00:18:47.785 --> 00:18:50.685 So a lot of people will look at things of like, oh, 437 00:18:51.225 --> 00:18:53.285 you know, you're just not motivated. 438 00:18:54.025 --> 00:18:55.045 And really it is, is 439 00:18:55.045 --> 00:18:57.445 that we're always making a mental calculus of 440 00:18:58.145 --> 00:19:01.525 is the acute reward of the laziness 441 00:19:02.385 --> 00:19:07.325 or the piece of chocolate to me, more worth it than 442 00:19:07.595 --> 00:19:10.525 what I perceive the benefit of skipping that. 443 00:19:11.665 --> 00:19:15.405 And most of the time people make the decision 444 00:19:15.405 --> 00:19:18.205 that the acute reward is worth it. 445 00:19:18.395 --> 00:19:19.565 Okay? How many of you guys are familiar 446 00:19:19.565 --> 00:19:20.565 with the marshmallow test? 447 00:19:22.145 --> 00:19:24.325 Gee, okay. Not very many. Just a couple of you guys. 448 00:19:24.395 --> 00:19:27.525 Okay, cool. So the marshmallow test, you wanna, 449 00:19:27.545 --> 00:19:28.565 you wanna explain it, Anthony, 450 00:19:29.065 --> 00:19:30.445 if you want? Sure. Yeah. Okay. 451 00:19:30.465 --> 00:19:33.845 Um, they gave the kids, uh, they put a plate out 452 00:19:33.845 --> 00:19:34.965 of marshmallows in front of 'em, 453 00:19:34.965 --> 00:19:36.325 and they wanted to see if the kids were going 454 00:19:36.325 --> 00:19:37.565 to eat the marshmallows or not. 455 00:19:37.565 --> 00:19:38.565 They didn't really give 'em, 456 00:19:38.905 --> 00:19:41.005 if I remember correctly, much of a directive. 457 00:19:41.465 --> 00:19:43.525 And some of the kids ate 'em, some of them didn't. 458 00:19:43.525 --> 00:19:44.605 They followed him through life. 459 00:19:44.605 --> 00:19:46.245 And the kids that were able 460 00:19:46.245 --> 00:19:48.285 to abstain from eating the marshmallows were more 461 00:19:48.285 --> 00:19:49.405 successful later in life. 462 00:19:49.665 --> 00:19:53.775 Yep. So the, the thing that's missing from 463 00:19:53.775 --> 00:19:57.095 that is the kids were given the choice that, 464 00:19:57.395 --> 00:19:59.775 so they were given one marshmallow 465 00:20:00.555 --> 00:20:01.735 and they could eat it now, 466 00:20:02.515 --> 00:20:06.455 but if they waited, they would get two marshmallows. 467 00:20:07.275 --> 00:20:09.575 And pretty much all, like the majority of the kids 468 00:20:10.125 --> 00:20:13.295 just chose to eat the one marshmallow rather than wait 469 00:20:13.915 --> 00:20:15.375 and have two marshmallows. 470 00:20:16.045 --> 00:20:19.575 Okay? So delayed gratification 471 00:20:20.155 --> 00:20:21.775 is the principle that they're looking at, right? 472 00:20:22.035 --> 00:20:25.215 Are you willing to wait suffer 473 00:20:25.755 --> 00:20:27.615 or be inconvenienced now? 474 00:20:28.875 --> 00:20:32.655 Or would you much rather have the reward now versus 475 00:20:33.495 --> 00:20:35.455 a possible bigger or better reward later? 476 00:20:36.275 --> 00:20:40.015 Now, evolutionarily, we are wired 477 00:20:40.955 --> 00:20:42.855 to take the reward now 478 00:20:43.245 --> 00:20:46.055 because the future is never promised, right? 479 00:20:46.115 --> 00:20:47.525 And there's a bunch of instances 480 00:20:47.535 --> 00:20:49.925 where you can look at taking the marshal, 481 00:20:49.995 --> 00:20:53.685 like eating the marshmallow now is a good idea, right? 482 00:20:53.925 --> 00:20:56.405 I mean, we want, like, if we're thinking, like, 483 00:20:56.405 --> 00:20:57.885 if we're being really cynical, it's like, 484 00:20:57.985 --> 00:20:59.445 how do I know he's not just full of s**t? 485 00:20:59.585 --> 00:21:01.365 I'm gonna wait. And he is like, just kidding, we're out. 486 00:21:01.365 --> 00:21:03.565 This marshmallow is no second for you, right? Okay. 487 00:21:04.515 --> 00:21:08.245 Anybody ever, anybody ever like save some macros 488 00:21:09.265 --> 00:21:10.405 and then you get something 489 00:21:10.625 --> 00:21:12.485 and it totally wasn't worth the macros? 490 00:21:12.485 --> 00:21:14.365 And then you feel cheated by life, right? Okay. 491 00:21:14.365 --> 00:21:16.605 So they like, there's always the chance they're like, oh, 492 00:21:16.605 --> 00:21:18.285 you skipped out on like, you know, 493 00:21:18.285 --> 00:21:19.845 you didn't eat a little bit, you know, you, 494 00:21:19.935 --> 00:21:22.165 maybe you left the condiment off your mo 495 00:21:22.195 --> 00:21:23.245 food or whatever it is. 496 00:21:23.245 --> 00:21:25.405 Or you skipped something or you did a little bit more work 497 00:21:25.965 --> 00:21:27.445 'cause you were really looking forward to this thing you 498 00:21:27.445 --> 00:21:28.925 were gonna have, and then you had it and it was totally 499 00:21:28.925 --> 00:21:30.445 f*****g not worth it, right? 500 00:21:30.665 --> 00:21:33.325 That's an example where delayed gratification fails. 501 00:21:33.545 --> 00:21:38.005 So there's tons of evolutionary pressure against 502 00:21:38.635 --> 00:21:39.885 delayed gratification. 503 00:21:40.825 --> 00:21:44.525 So it requires conscious cognitive effort 504 00:21:45.345 --> 00:21:48.405 and reminders to us how much 505 00:21:49.265 --> 00:21:50.725 we want those other goals. 506 00:21:51.305 --> 00:21:55.405 And also how little we get from the instant gratification. 507 00:21:55.915 --> 00:21:59.405 Okay? So when those kids ate the one marshmallow, 508 00:21:59.865 --> 00:22:01.885 how long did the pleasure of eating 509 00:22:01.885 --> 00:22:03.005 that one marshmallow last? 510 00:22:04.595 --> 00:22:06.245 Like, pretty, pretty fricking short, right? 511 00:22:06.465 --> 00:22:07.645 And that's the same thing, right? 512 00:22:07.665 --> 00:22:10.685 You know, okay, cool, you know, you eat a pizza 513 00:22:10.785 --> 00:22:13.205 or whatever, it's great while you're eating it, right? 514 00:22:13.585 --> 00:22:17.365 But what do you get? Like, you know, a few minutes of, hmm. 515 00:22:17.365 --> 00:22:18.725 Comfort, maybe a couple hours. 516 00:22:18.985 --> 00:22:20.165 And then how long does it take you 517 00:22:20.165 --> 00:22:21.405 to work off a whole f*****g pizza? 518 00:22:21.895 --> 00:22:23.725 Right? Or how many days do you have 519 00:22:23.725 --> 00:22:28.005 to be a little bit more hungry to offset that pizza? 520 00:22:28.375 --> 00:22:32.365 Right? So we have to basically have this constant, 521 00:22:32.935 --> 00:22:36.055 we'll say calibration of 522 00:22:36.835 --> 00:22:40.135 how we're gonna make decisions throughout this process 523 00:22:40.995 --> 00:22:43.855 in order to keep us from falling back into 524 00:22:44.525 --> 00:22:45.695 instant gratification. 525 00:22:46.255 --> 00:22:49.895 'cause instant gratification will always lead us away from a 526 00:22:49.895 --> 00:22:51.335 body composition goal, right? 527 00:22:51.485 --> 00:22:53.655 Okay. If we walked by a bush 528 00:22:53.675 --> 00:22:55.965 or berries, we weren't like, 529 00:22:56.095 --> 00:22:57.605 we're not wired to be like, you know what? 530 00:22:57.645 --> 00:22:59.005 I should only eat like five of these 531 00:22:59.025 --> 00:23:01.125 and then tomorrow when I come by, there'll be more left. 532 00:23:01.865 --> 00:23:04.765 No, evolution says, eat as many of these f*****g berries 533 00:23:04.765 --> 00:23:06.365 until you're gonna puke, right? 534 00:23:06.365 --> 00:23:07.925 Because who knows who's gonna come by? 535 00:23:08.005 --> 00:23:09.005 A bear's gonna come by here 536 00:23:09.005 --> 00:23:10.325 or something, it's gonna eat all those berries 537 00:23:10.325 --> 00:23:11.805 and they're just gonna be gone, right? 538 00:23:11.805 --> 00:23:13.165 Or they're gonna go moldy or whatever, right? 539 00:23:13.165 --> 00:23:14.765 So we have all these evolutionary pressures 540 00:23:15.425 --> 00:23:18.725 and we're essentially wired for instant gratification. 541 00:23:19.395 --> 00:23:22.645 That is why everything that we're addicted to 542 00:23:23.875 --> 00:23:28.025 gives us instant gratification, whether it be 543 00:23:28.915 --> 00:23:33.865 likes and engagement on stuff like this, or funny videos 544 00:23:34.005 --> 00:23:38.745 or whatever be or hyper palatable food, right? 545 00:23:39.205 --> 00:23:41.665 How many of you guys really enjoy when something 546 00:23:41.665 --> 00:23:42.945 takes a long time? 547 00:23:43.835 --> 00:23:47.325 Never. Right? We pretty much want s**t now, right? Okay. 548 00:23:48.185 --> 00:23:49.605 How many of you guys are p****d off 549 00:23:50.475 --> 00:23:52.885 when your package from Amazon takes three days? 550 00:23:53.575 --> 00:23:56.605 Right? It's f*****g b******t, right? It's two days. 551 00:23:57.035 --> 00:23:59.325 Like that's, you know, that's what you paid for, right? 552 00:23:59.325 --> 00:24:01.605 And so now you feel like the world has slighted you. 553 00:24:01.905 --> 00:24:04.645 If you have to wait three days from your like thing from 554 00:24:04.645 --> 00:24:06.605 like, you know, across the country, okay? 555 00:24:07.505 --> 00:24:11.245 You know, or you send a text message to somebody 556 00:24:11.245 --> 00:24:12.645 and you have to wait for the response. 557 00:24:12.675 --> 00:24:14.085 Like, and you're just like, Hmm. Right? 558 00:24:14.165 --> 00:24:15.765 I know they're not busy, right? Why are they not looking? 559 00:24:15.785 --> 00:24:19.405 You know? Right? We are so wired for instant gratification. 560 00:24:20.265 --> 00:24:24.285 You have to understand how big of a hurdle that is, okay? 561 00:24:25.105 --> 00:24:28.805 Likely since you guys have chose this pursuit of fitness, 562 00:24:29.455 --> 00:24:33.485 which requires years and hours of work, 563 00:24:33.955 --> 00:24:37.885 because you have this ideal health that you want 564 00:24:37.885 --> 00:24:41.445 to achieve physique, that you want to achieve this lifestyle 565 00:24:41.445 --> 00:24:45.005 that you want to have, that requires not only a long, 566 00:24:45.555 --> 00:24:47.365 like a lot of work to get to, 567 00:24:47.825 --> 00:24:50.885 but it also requires consistent work to maintain. 568 00:24:51.465 --> 00:24:54.365 So the fact that you guys found that somewhat appealing 569 00:24:54.425 --> 00:24:57.525 or worth it already puts you in the minority in terms 570 00:24:57.525 --> 00:24:59.445 of mindset on delayed gratification. 571 00:25:00.485 --> 00:25:04.055 Your clients likely are on the opposite 572 00:25:04.125 --> 00:25:07.215 because people in the middle are likely the people 573 00:25:07.285 --> 00:25:09.295 that may have some success on their own, 574 00:25:10.475 --> 00:25:11.975 and people that are really gonna struggle 575 00:25:11.995 --> 00:25:14.495 to have success are gonna be on the far end of that, 576 00:25:14.675 --> 00:25:18.335 and more likely to be the people that end up paying you 577 00:25:18.335 --> 00:25:20.455 for help because they aren't successful 578 00:25:20.455 --> 00:25:21.495 with it on their own. 579 00:25:21.495 --> 00:25:22.895 Most people aren't gonna hire a trainer 580 00:25:23.755 --> 00:25:25.015 if they tried it on their own 581 00:25:25.115 --> 00:25:27.415 and it worked out just fine, right? 582 00:25:28.045 --> 00:25:29.575 Most people are gonna hire a coach 583 00:25:29.845 --> 00:25:33.215 because they feel that either they need the help, 584 00:25:33.285 --> 00:25:34.935 like they don't know what they're doing, 585 00:25:35.155 --> 00:25:38.855 or they understand that if they go on it on their own, 586 00:25:39.685 --> 00:25:41.815 they're more likely to fail, okay? 587 00:25:41.815 --> 00:25:42.975 Because they've tried it before 588 00:25:43.395 --> 00:25:46.735 or they understand their willingness to go 589 00:25:46.735 --> 00:25:47.895 through this process, okay? 590 00:25:48.235 --> 00:25:52.775 So we're gonna need to constantly maintain a recalibration 591 00:25:52.875 --> 00:25:56.895 of looking at why did we start this process? 592 00:25:57.725 --> 00:26:00.215 Okay? Why am I going to skip the pizza? 593 00:26:00.835 --> 00:26:03.055 Why am I going to go to the gym when I'm tired? 594 00:26:03.195 --> 00:26:07.055 Why am I going to take the inconvenient way to, you know, 595 00:26:07.435 --> 00:26:08.575 you know, park further away 596 00:26:08.575 --> 00:26:10.975 or do whatever lifestyle habits, et cetera, right? 597 00:26:11.155 --> 00:26:14.215 So that I can get there to get, to get to my goals, right? 598 00:26:14.835 --> 00:26:19.695 So that comes down to managing expectations. 599 00:26:19.775 --> 00:26:24.255 A lot of understanding what do I need to do to get there? 600 00:26:25.475 --> 00:26:27.855 And then I will be able to understand 601 00:26:27.855 --> 00:26:28.895 what my return on that is. 602 00:26:28.895 --> 00:26:32.895 So if I build habits of actions 603 00:26:33.755 --> 00:26:36.735 rather than just like, Hey, I need to be in a deficit. 604 00:26:36.845 --> 00:26:38.135 Like, oh, okay, cool. 605 00:26:38.475 --> 00:26:42.575 But if I build a logic around the actions that it takes 606 00:26:42.575 --> 00:26:46.565 to do that, and then understand that if I do set actions, 607 00:26:47.715 --> 00:26:48.755 I will get said results. 608 00:26:50.115 --> 00:26:53.045 That helps me maintain a calibration of is this worth it? 609 00:26:53.745 --> 00:26:57.325 And this is where we'll get deeper into talking about, well, 610 00:26:57.345 --> 00:26:59.445 how structured should a program be, right? 611 00:26:59.745 --> 00:27:02.205 How much flexibility do we give people? Okay? 612 00:27:02.555 --> 00:27:04.595 Because just 613 00:27:04.595 --> 00:27:06.715 because you wrote out a plan of how to do it 614 00:27:07.425 --> 00:27:09.035 doesn't mean they're gonna think it's worth it. 615 00:27:09.505 --> 00:27:12.955 Everybody's gonna have their own amount of effort 616 00:27:13.255 --> 00:27:15.795 and discomfort that they're gonna be willing to go through 617 00:27:16.575 --> 00:27:17.595 for a given result. 618 00:27:17.945 --> 00:27:21.635 Okay? I use myself as an example here. 619 00:27:22.395 --> 00:27:25.315 I f*****g hate dieting. I hate it. 620 00:27:25.315 --> 00:27:28.075 Like being hungry is the most annoying thing, right? 621 00:27:28.275 --> 00:27:30.715 I would rather somebody like cut off my f*****g arm 622 00:27:31.265 --> 00:27:35.595 than deal with the slow nagging hunger all day long, right? 623 00:27:35.595 --> 00:27:38.275 Because it, it distracts like, I love being able to focus 624 00:27:39.935 --> 00:27:42.715 and being hungry f***s up my focus. 625 00:27:42.775 --> 00:27:43.955 And that means I don't, you know, 626 00:27:44.095 --> 00:27:46.315 if I'm reading research papers, it's like, blah, blah, 627 00:27:46.315 --> 00:27:48.475 muscles, muscles, muscles, I'm hungry, right? 628 00:27:48.475 --> 00:27:49.595 Like, that's what it is, right? 629 00:27:49.595 --> 00:27:52.155 Like I'm, I'm Dory about being hungry, okay? 630 00:27:52.175 --> 00:27:55.075 And it, the fact that I recognize it makes it worse 631 00:27:55.075 --> 00:27:56.635 because then I'm irritated about that, 632 00:27:57.095 --> 00:27:58.275 the distraction, right? 633 00:27:58.415 --> 00:28:00.795 So it's worse than the hunger itself is my irritation 634 00:28:00.795 --> 00:28:01.915 with how distracting it is. 635 00:28:02.455 --> 00:28:05.075 So for me to do it, 636 00:28:06.795 --> 00:28:08.755 I need a huge payoff. 637 00:28:09.375 --> 00:28:13.835 So that means I prefer if I'm going to do a fat loss thing, 638 00:28:14.495 --> 00:28:17.875 I'm gonna do an extreme for a short period of time 639 00:28:18.345 --> 00:28:23.295 because one, the results to me then 640 00:28:23.925 --> 00:28:27.435 will be worth the annoyance of the diet. 641 00:28:28.105 --> 00:28:31.395 Okay? And two, I can say, Hey, 642 00:28:32.495 --> 00:28:34.155 I'm only doing this for X amount of weeks. 643 00:28:34.755 --> 00:28:36.835 I then I'm gonna be back in a position 644 00:28:36.835 --> 00:28:38.995 where I can just focus and do all my things. 645 00:28:39.465 --> 00:28:41.995 It's a temporary condition that I'm putting myself in. 646 00:28:41.995 --> 00:28:45.595 So I'm like, okay, cool. I can plan how I'm going 647 00:28:45.655 --> 00:28:49.915 to go about my work, et cetera for a period of time knowing 648 00:28:49.915 --> 00:28:52.155 that I'm gonna have this obstacle to overcome 649 00:28:52.155 --> 00:28:55.035 that affects my productivity, and then that's gonna end. 650 00:28:55.495 --> 00:28:57.995 So for me, what makes it worth it to me 651 00:28:57.995 --> 00:29:01.795 and helps me stay motivated is if there is a deadline coming 652 00:29:01.855 --> 00:29:03.355 that's very short where I'm like, okay, 653 00:29:03.395 --> 00:29:05.915 I would rather suffer a lot for a short period of time. 654 00:29:06.695 --> 00:29:10.755 And also while I'm doing that, while I'm in that state 655 00:29:10.815 --> 00:29:14.555 of not really enjoying the deficit, it's worth it 656 00:29:14.745 --> 00:29:19.235 because I'm losing fat and weight at a higher rate. 657 00:29:19.765 --> 00:29:22.635 Right? But being really annoyed to like, you know, 658 00:29:22.745 --> 00:29:24.195 lose a quarter pound here and there. 659 00:29:24.665 --> 00:29:27.675 Yeah. Not, not gonna work for me, right? 660 00:29:28.515 --> 00:29:29.875 I prefer that there are other people 661 00:29:30.665 --> 00:29:32.555 that have the exact opposite approach. 662 00:29:33.025 --> 00:29:34.955 Okay? So just 663 00:29:34.955 --> 00:29:36.955 because that's the way I prefer to do it does not mean 664 00:29:36.955 --> 00:29:38.755 that is the way to do it, right? 665 00:29:39.215 --> 00:29:44.125 That's just an example of me saying, Hey, here's my hurdles, 666 00:29:44.385 --> 00:29:45.725 here's how I'm looking at 667 00:29:46.515 --> 00:29:48.925 what the return on investment is, right? 668 00:29:49.505 --> 00:29:52.365 And this is how I find a way to manipulate that. 669 00:29:52.505 --> 00:29:57.325 So if I do do it, it is worth it for me. Okay? All right.