Health For Fitness - The Key to Your Health Success (Actual Answer) | Staying Consistent, How to Know What Plan Works for You, How to Keep Track of Your Health + Wellness Journey

The Key to Your Health Success (Actual Answer) | Staying Consistent, How to Know What Plan Works for You, How to Keep Track of Your Health + Wellness Journey

09/17/23 • 14 min

This is one of my favorite episodes. I walk you through an exercise I do with 99% of my clients that maps out success into easy action steps for good times and bad. If you enjoy the episode, I do not advertise - PLEASE LEAVE A RATING OR REVIEW ❤️
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PARTIAL TRANSCRIPT:Hello beautiful people and welcome back to the show today. I am going to hand you the keys to success And that is a promise i'm going to deliver on I really am going to hand you the key to your own success in your health and wellness journey so success, what is success?
In your everyday routine when you're at home and you can go play. grocery shopping and all of those other things is not going to look the same as what success looks like on vacation, where you can't weigh or measure your food.
If you're tracking macros or you may not have control over every single meal, what does success look like in that circumstance? The first failure that always seems to stop people is defining success as one thing. And it's success is completely circumstantial because we're circumstantial as humans, right?
With our resources we have available at the time we have available with whatever. So the first thing I want you to do is take a second and think about What is success at home look like? Does that mean that you had protein at every meal? Does it mean you drank water? Does it mean you went for your walk that day?
Does it mean you got your workout in? What is the list of things that when you finish the day, if you did those things, you're like, that was a great day. That was a very successful day in the pursuit of my best self. Figure those things out. Once you have that list, that is going to be your framework. So, say you're going on vacation, right?
What we're going to do is we're going to take our original list and you're going to circle things that you absolutely can get done without ruining your experience. For example, drinking enough water. That isn't going to inhibit your vacation, you're not going to miss out on anything, that's a non negotiable.
Circle it. Go through the list, find every non negotiable that you can reasonably stick to in any circumstance. So, craziest of the crazy, you can drink enough water, circle it. Cool. Now we have our absolute non negotiable list. You're going to put this in a note in your phone. You're going to put this in a note on your desk, on your mirror, wherever you will see it, and you will add to it.
This is the start of your success list, which we're going to get into in a little bit.
These things are your new bare minimum. These are the things that you have to do every single day because it's simply what you do. There's no more questioning it, there's no more decisions. How I want you to get this done is I want you to stack it on top of things that are already non negotiable in your life that you might not think about, right?
This is a principle from James Clear in Atomic Habits. You're gonna have it stacked, so you brush your teeth every single day. If you don't drink enough water, right, sticking to the same example, and you put a glass of water next to your toothbrush so you drink it every time you brush your teeth, You now have a habit.
It's simple. It's easy. It's not hard to implement because it's stacked on top of something else. I want you to stack all your non negotiables. Figure out the easiest way t

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One Thing That Silently RUINS Fat Loss or Muscle Gain Progress. (Hint, it's not your diet)

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*Sorry for the weird pause at the beginning, intro music did not load!
Do you overthink your health routine? This one's for you.
I'm hoping that by the end of this, you feel a little bit better and you also feel like you can weigh yourself and understand it and not just have that panicky feeling. Cause I think that comes from really not knowing what it means and the fear that obviously it can never be undone or I, once I gained weight, it's so hard to lose it.
There's a million things and they're all valid. So basically your weight is a culmination of everything that's going on, right? It's everything that has entered and inflamed and hydrated or dehydrated or any other process, your body in the past 24 ish hours. Most of the things that affect your weight day to day are not fat or muscle or fat loss or anything like that. That's really hard to come to terms with when weight is such an accurate predictor over time for fat loss, we all look at our weight over time. Like, did we lose weight? And that makes sense, because over time it is a decent measure of body fat because you're not going to lose, , 150 pounds of heart mass.
That's not really how it goes. So. there's a few big things that I think really affect your weight. That maybe if you can pay attention to them, you can kind of understand if the skill spikes one day, why that may be. So first thing, salt, if you have a super salty meal and you're not adequately hydrated, your body's goal is essentially to maintain a balance of salt and water, and that's going to affect how viscous your blood is.
There's a certain level that your body wants to keep it at, right? So we need a good balance of both. When one of those levels gets too high, AKA. K you have a super salty meal. You don't drink enough water. You're not hydrated going into it, whatever it is. That's when we can see that like puffiness in the morning, we might feel a little bit bloated, whatever it may be. Your body's holding onto a little bit more water in order to make that ratio of salt to water, more efficient for your blood flow.
Pretty important, right? It doesn't really care that you're on a diet and you're going to be sad about what the scale says.
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How Strong Do I Have to Be? (And, How the F*ck Do I Get There?) | Strength Training, Muscle Memory, and How Much / How Often Do You Need to Exercise?

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Partial Transcript: Hello, beautiful people. And welcome back to the show. First, I want to give you an offer that I am posting nowhere else. I have sort of gathered all of the nutrition resources from everything I've ever made. Um, which is a lot between the gym and my own nutrition work and everything that I've done with 23 hour health. Um, there's a shit ton of these like cheat sheet, grocery lists, sample meal plan type things. And I put them all on Patrion. So that link will be in the description of the episode. There is a special offer for just you guys. Um, there is only a few of them available. You will see it. It's very obvious. It's the first pricing tier do not pay for the more expensive one. I repeat, do not pay for the more expensive one
there's a cheaper one. Do that one. So today we're talking about strength. We're going to go into what that means. I want to welcome Robert to the show. Hello, Rob. Hello? Hello? Hello. We are going to get right into it. What is strength and what does that mean for most people? . Does being muscular mean being strong. I mean it doesn't. Not mean that, but it doesn't. It does not the same. Right. . How strong does the average person need to be like, and how do they actually compare where they're at? Like, it's probably not safe for everyone to go, just test their one rep max back squat. So how do you know if you're strong enough? What does that mean for the average person who wants to be very functional in their day-to-day life? Oh, there, you have to figure out what is strength, I mean, it's the ability to create force, and force. Is what in lifestyle and every day for the average parent, what is that? . You need to be stronger than the forces that you experienced in your everyday life. So, I mean, If you trip and fall, you need to be stronger than it takes to stand back up. You should probably be strong enough that lifting the groceries and the big bag of dog food is not something you need a warm up for. She'd be like a relatively low percentage of your strength to get something from the ground to your ways your, from the ground to your shoulder, like. That that's why you would train, strengthened me on top of that. People experience a lot of pain when they're not strong because they used. Musculature, they use patterns that are not literally not stronger than gravity or not stronger than the object that they're trying to do. The other thing is just, you know, people living a life that doesn't make them stronger on a long enough time horizon. People get hurt and you get hurt living a regular life because you are, you're not stronger than the stuff you're asking your body to do. The number of people who get hurt shoveling because. How often do you twist and sort of lift? I don't know, like 10 to 40 pounds. Dozens of times you probably only do it. Three times a year. I think. Most people have experience with that. Like at some point or another, you do something stupid and you're like, why did I go shovel for five hours straight? Like my back is killing me for three days after like we've all overdone it. And I think that the whole point is really to make it harder to overdo it.
You should be able to have a level of preparation that makes it, so those things don't end that way. . How do people assess where they're at?

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Health For Fitness - The Key to Your Health Success (Actual Answer) | Staying Consistent, How to Know What Plan Works for You, How to Keep Track of Your Health + Wellness Journey

Transcript

Hello beautiful people and welcome back to the show today. I am going to hand you the keys to success And that is a promise i'm going to deliver on I really am going to hand you the key to your own success in your health and wellness journey so success, what is success?
In your everyday routine when you're at home and you can go play. grocery shopping and all of those other things is not going to look the same as what success looks like on vacation, where you can't weigh or measure your fo