 Yeah, good morning and First of all, what was that? That was my Robin Williams. Good morning, Vietnam. You probably don't even know that dude. You it's actually one of the greatest films ever Yeah, I love that movie. I actually liken myself to a Robin Williams Robin Williams is easily top five for me. He's a genius I'm not as talented by as him and by any means, but I think our souls are similar Yeah, did you watch the documentary? No, I can't I cried. No, I'll jump off a bridge. Yes No, I can't I literally like joking because we're live on camera, but I can't Yeah, I can't do all that. Oh zoomed in but you did that was good right good morning. Now you're mocking my voice Hey, it's a day. Oh my god. You probably would be missed. Yes, your fingers out You would have been you would have been a finger guy on YouTube Hey taste it look like Maron ladies and gentlemen today We're talking about tips and tricks to get fit in the new year last video We talked a little bit about kind of the psychological aspect. I know my brain kind of jumps around I'm not the look at a script and we do guys one through five but talk about Adherence the psychology the small things we all know we need to lift heavy. We all know we need to watch what we eat We only squat bench dead or our best way To get strong and build physique But what are the little things that get you going that keep you going in the gym in 2021 if you do want to support? Please leave a comment. Let me know your favorite Robin Williams movie. That's a good one on patch Adams. Oh Missed out fire who? Jeannie who Aladdin sucks besides Robin Williams Aladdin's trash You all you Disney lovers So for me even right I took a year off I guess I didn't even like saying I took a year off because that makes me think like or you guys think that I Decided to stop working out, but I didn't I just couldn't work out for a year Mentally physically etc. So To get back into it here Going back to the nutrition. I was like alright. I don't want to track my food I got 20 pounds extra. I want to lose I want to put on probably 10 or 20 pounds of muscle Because that year was a little rough on the body and mind But I don't want to track my food. It's gonna overwhelm my mind and not make this fun Okay, I don't want to do sets and reps because that's gonna over complicated for me. Okay, so where do I start? I do want to get stronger. I want to build muscle progress is what drives me personally So I'm gonna squat bench dead and then I set a frequency and amount of days that I told myself I'd train minimum So minimum I gave myself to maximum I'd like to hit four But I took my mental health and account if I just can't do it and it's not like man I don't want to work out today. I'm not gonna work out. It's not that but like I literally just feel so drained I can't I'll take the day off not a big deal get back in the next day Now a lot of that comes from self-awareness and training since I was 14 years old for basketball and lifting I just know what those days are like and what the pros vs. Cons is if I show up to the gym Or if I don't some of you may not know that maybe didn't play spate sports grown up Maybe you didn't play sports at a high level. Maybe you never took something that seriously on a physical note And that's totally fine. That's all part of the process So for you set your days and try to show up So that's number one is set your days of how many days a week you want to move and how active you can be Number two I suggest it doesn't have to be lifting again What drives me is the progress of getting stronger building more muscle And hitting some all-time PRs before old Mikey puts up his lifting belt. So I got a couple more years in me I'm 32. I'm young. I'm sprightly. Everyone's like you just 30 you can do whatever you want You're prime. I am in some ways, but I've also Besides this last year. I've gone 365 days a year trying to get better at basketball and lift maximum loads for Like 20 years Since I was a young young young young lad. So it's not like my body hasn't been through it It's a little different if you start powerlifting at 20 and then you're hitting your stride at 30 My story is just a little bit different. That's all we each have our own journey Number two choosing the activity that you enjoy. I don't care what it is I know this channel is based on strengthening the barbell getting stronger getting faster becoming a better athlete Some weightlifting sprinkled in some nutrition If you want to do yoga And walk do yoga and walk if that helps your mind helps your body go do yoga and walk Again, we set our frequency of how many times a week We think we would enjoy it and commit for a long term and don't say i'm going horror I'm going seven days a week two times a day because then come february You're gonna be back on this channel eating ben and jerry's crying to yourself saying man I really wish I would have commented the best robin williams movie and listen to mike's advice I'd be way better off and it's only four weeks in 2021 sucks like all you other dumb bitches blaming a number on a calendar year Why your year sucks you are why your year sucks So frequency three to four for me. It may be two for you. It may be one It may be I can only get myself to really jam once a week. That's fine As long as it's consistent write it down put it in your memory book text your best friend text your mom tell your dog Tell toto hey toto i'm doing yoga once a week and your little bitch has better not shit in the house. I don't care. Tell him And again the activity doesn't matter. I don't care play basketball play football yoga pilates boxing class lifting weights whatever I think Choosing a goal Can help all this but even choosing a goal for so many Can be daunting I was talking to my buddy kyle yesterday about it I don't do good with really long-term goals because my life changes so much and my mind changes so much And I and I try to accomplish so much. It doesn't work that way now short-term goals. That's what we're doing here I'm secretly back door in your ass setting the frequency setting what we're doing We'll set us up for short-term goals. So within those it would be the third is setting an actual short-term goal Hi guys You've ruined the 10 minutes of it Oh, I needed that let's weigh a plate So if you can't use it then then we need an intervention. I said if you can I didn't say you cannot I said if you cannot Step two is or sorry step three is setting the goals. So For me it's to get that 600 pound squat. It's a little bit medium term You know and I guess we can define that however you want typically people do like a year to five year Some people do months and then the day which again is that frequency thing some people write notes Whatever it might help them get that day done. I'm not an organized guy. My brain doesn't work that way My life doesn't work that way. I'm so anxious things are in my head if I say I'm going to do it or if it's in my brain I just do it I don't need to make lists like to do lists or organize But if that's you again, we need to learn to be a little stuff aware look inside write that down I don't care shout out to my homie simon simon told me Man, I've been so productive lately. I started writing lists every morning. I was like bro I absolutely hate that that gives me more anxiety and makes me less productive But if that's what helps you jam out jam out with that Same goes with the long-term medium term short-term goals. So short-term goal for me Uh, I got myself six months from when I started lifting which was probably about october to um, Not mess around with my my food But be a little bit more casual with my food focus on building the muscle and strength back squat 600 by this summer Um, and then when that six month mark comes i'm going to dial in the nutrition a little bit better I already dialed it in right now. I made a new goal along the way That's more financially driven than necessarily fitness driven But I decided to stop eating out or ordering out food So i'm either going to cook more i'm going to maybe get a meal prep service I'm maybe going to do more snacks or things around the house that's more consistent But i'm not going to use my door dash i'm addicted to that little thing and it's just so convenient I make not the best choices Food doesn't fill me up not as nutritious Uh, and it's literally the one thing I like splurge on financially So i'm going to cut that back and try to uh line up my financial year in 2021 also So those are my goals again comment below your robin williams movie Let me know some of your goals and we can talk more goals going down But just set your frequency for more team set what activity you want to do physically mentally It could be meditation tight in there too set that up I'm going to meditate three days a week and i'm gonna do Deadlifts three days a week. I really don't care what it is. It doesn't have to be complex We can dive those things in more because as soon as you over complicated things Sometimes you overthink and the paralysis by analysis or you just set yourself up for failure too much restriction doesn't mean Or equal success Oftentimes people start too restrictive and just can't add here again Long term is going to be this if you deadlift 135 every single day for 10 years You're going to be better off than having one week of a crazy deadlift session in this fancy program and reverse fans and all this dog Shit right so we need consistency. We need adherence. Uh, and then we'll slowly ramp things up I like to build these mini goals set the routine set the discipline So it becomes second nature and then from there I can start adding more to my plate If your plate gets too full obviously a break, so we can't carry that thing appreciate you guys Happy new year excited to continue the content. We are consistent now man. Monday and wednesday podcast seven Coming soon three sb.co for all your apparel and gym information Silent mic. I'm gonna go live for the boys. So hopefully you see some of the footage We've got some squats today a little bit of bench and a little bit of fluff and puff