 You're listening to the number one fitness health and entertainment podcast. This is my pump now in today's episode We talk about motivation although we've talked about in previous podcasts how you should not fall in love with motivation and always rely on it Because at some point motivation goes away It is awesome when you are motivated. So in today's episode, we talk about how to create the right environment and Put practices together that increase the amount of time and the times that you are Motivated now today's episode is brought to you by our sponsor chili chili technology makes Products that cool or warm your bed, you know about 44% of Americans report having terrible sleep I think the number is much higher one of the most important things you can do to improve your sleep Which of course helps you burn body fat build more muscle Optimize your hormones is to optimize the temperature of your bed So here's what a chili pad does it goes on your bed underneath your sheet And it uses water to cool or warm your bed. 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Hey, you know what we should talk about that You know why because I know we talk about on the podcast all time about how you don't want to rely on motivation And you don't want to fall in love with that because it's a feeling that Comes and goes it is a good. It is a feeling that comes and goes but man when you're motivated. It's powerful Everything's easy. Yeah, everything's easy. Everything feels good. And so it makes sense to try to create conditions That increase the amount of times that you feel motivated. Do you guys think that you can do that? Do you think there's a way there's a healthy way to be able to channel motivation and use it and shuttle it properly? I think we just have to check ourselves and create You know ways to better efficiently do that Well, I like organizing this this conversation because we're kind of in in the thick of release I feel like I am right. I'm on only on four weeks of being consistent with the training and There are a bunch of little hacks I feel like that I do to flip that switch, you know, how do I go from? Not really training that consistently to all of a sudden dialing everything into where literally almost every other day My body is starting to change The fact I was just having the conversation with Katrina today and she's like, you know we've been together for 10 years and Never ceases to amaze me how quick you can change your physique. And I think that's just Years and years of doing this all of us. I think that we figured out all those little hacks To one keep me consistent and motivated and then knowing like the right dose of that. So I love this conversation No, Jessica didn't even notice But I gained like 15 pounds like you look the same to me. Well, you lie Oh, yeah, but you're you're lift me up You're the most probably between I'd say you and Doug are probably the most consistent with how you keep The way you look I think wouldn't you say Justin? Yeah, I'd say so. Yeah I think you and Doug don't seem to fluctuate as much like I don't think you I feel like Justin and I probably fluctuate Yeah, yeah, you guys always look at that. We had a ways to go, but no, you know, I mean all joking aside, you know Okay motivations of feeling right so it's gonna come it's gonna go you can't rely on it because if you do When it goes then you're totally screwed and this is how people mess themselves up. However, you can create practices and conditions That make motivation more common that make it make that feeling come about more often And now this is a good strategy as long again as long as it's not like all you do But it's a good strategy because I've never for example when I've trained clients I never had trouble with clients showing up for the workouts when they were motivated I never had trouble with clients Following a good nutrition plan when they were motivated, you know, I remember, you know When I was in school even if I was motivated It wasn't like I had to force myself to do my homework or to study same thing for business or anything else So motivation, although it is something that comes and goes there are things you can do That will increase the amount of times or the length of time that you feel Motivated and I think that that's something we should talk about. Well, I think the first step to that is setting a very realistic goal I think one of the quickest ways to lose motivation is to set this crazy Goal that reasonable. Yeah, it's very unrealistic. It's just you know, I I have goals right now, right? That I'm trying to achieve putting 50 pounds of muscle sounds amazing But it's very unrealistic that is that's not going to happen and the likelihood of that And what it would take as far as time to do that is is exhausting just the thought of it So setting yourself with and I like really small goals obtainable goals goals that you can start to knock out the park I think that's very key to not losing the motivation because one of the ways to keep that motivation going is to start to get Yeah, accumulate the wins you start to get these wins because you set realistic goals and the motivation tends to grow You know in animal studies they show that when animals play because animals some animals do play and we study how they play and What they find with the these animal studies is that there's always one, you know Let's say you put two mice together One of the mice might be bigger and stronger and faster and may win if they wanted to every single time they played a Particular game like rough housing, but what they find with animals, especially social animals is they allow the other animal to win Sometimes otherwise they would end up losing a playmate, right? The other animal wouldn't want to play with you anymore if it wasn't fun for them. It didn't feel competitive So what does this tell you well with yourself? If you set such an unrealistic goal that you start to realize that it's impossible or at least you feel like It's impossible that you keep losing your motivation is gone, right? And if you keep losing your motivation is gone so this is a terrible strategy and studies do show that the further out we set a Goal the more outlandish that goal is right? So if you tell somebody, you know, what's your 15-year plan versus what's your 10 year 5 year 1 year in 6 months or even let next week plan Right And you find that the closer that it gets to that to now the more realistic it becomes the further out it goes I remember when I was 18 years old and I became a trainer very short period of time I was a successful trainer So I started managing the fitness department and then I became a manager of gyms at a very young age I think I was almost 19 or almost 20 and I remember at that age. I said to myself Oh, I'm gonna be I'm gonna be a millionaire by the time I'm 30 and retire me I really believe the same thing. That's why I'm laughing because I Not only said that I really believe that right because 10 years When you're 20 30 seems like a lifetime off I'm doing I got plenty I got plenty of time to get all that work exactly and that was something that I you know I so this is what we end up doing to ourself So you have to set yourself realistic goals one of the best ways to do this is to say to yourself Is this a realistic goal that I can move towards and accomplish when I'm not motivated and you know your states of mind So you have to place yourself there and say, okay when I'm not feeling like this right now Is this still a realistic goal and that'll help you kind of mold it and shift it to make it more realistic Another part that goes to this is the schedule goal re-evaluations So what you end up doing is each week you look back on the week and you say to yourself Did I do the things necessary to accomplish this particular goal? And if the answer is no then you can have an honest conversation with yourself and you can Change your goal. There's nothing wrong with doing that. There's nothing wrong with you saying You know my 15 pound weight loss goal at the end of the month seems like it's unrealistic I'm gonna change that too and you're not giving up. You're not giving up You're still setting yourself up a goal with a goal You're just preventing yourself from hitting that point where you think it's impossible No coming in with with a with a plan Attached to that is everything and then being able to be flexible with that plan is the other part of it That not a lot of people talk about because you know, you want to get super rigid You want to hit these very specific goals But if it is a bit unattainable if it's something that's you know, not very realistic in front of you You know, you're gonna have a really hard time with that So to be able to you know come back and assess where you are where you currently stand is a valuable part of this entire process Right now Adam, you had mentioned breaking up the goals into smaller goals or smaller chunks. Yes So here's a story. I know you guys I want to know if you guys did this as well I guarantee you I'm pretty sure you guys did but whenever I would give a client a rep number that was high Let's say I said, okay, we're gonna do backstep lunges and I want you body weight and I want you to hit 50 reps I would never go one two three all the way up to 50. It was always like, okay, you got 30 more That's two that's 15 times two you got five and then I count down to daunting otherwise. I count down I'd count up. I'd say 10 10 more before you have five more I do these things with clients and it would actually help them. I do this for myself if I'm doing 20 reps of squats I don't count to 20 I count to 10 and I think I need to get midway through And then I count backwards exactly and so that's kind of the psychological process that goes into making your goal Your big goals into smaller chunks. So let's say you want to lose 10 pounds before you got to lose 10 pounds You got to lose two pounds. So why not make that the first goal? I'm gonna lose I had taken a step further and I like to look at it at weeks So I'm like planning my week week by week So right now as we're going through a similar journey, right trying to stay motivated and focused on what we're all doing I look at it week by week and it's actually even if the ultimate goal is for me to drop 10 pounds of body fat add 5 or 10 Pounds of muscle Sure, I've I've made that decision starting this whole process But that's like the last time I really think about it now all the focus is around all these these little behaviors that I can Do within this week. So it's like, okay. What is this week coming up look like? Okay, and part of that is Based off of what I just accomplished in the last week So last week, maybe I had you know, five what I would consider perfect days of hitting and hit my protein intake I made most my meals. Maybe I ate out twice. Maybe I had a workout that got cut short. So it wasn't perfect Maybe I had two nights of not good sleep. This is all true And so next week it's to beat that. That's so that's that's it. It's it's not to be perfect It's not it's just to be better than what I was this previous week And so that's how I break it up is it's this week by week And I'm always just trying to improve a little bit on on whatever it was last week And I feel like doing that It's it's so much easier to start to collect these wins than to be Constantly thinking about oh, I've got 20 pounds of fat to still drop and I still need to build 10 pounds of muscle That's such a it's such a big goal or it's gonna take me such a long time to get there that I'm not worried about that Yes, I want that. Yes, that's the ultimate plan When I started but all the focus is on the week to week Yeah, and this is a practice that most people who are successful at accomplishing big things Tends to have as part of their arsenal. In fact, you even if you talk to Endurance athletes, for example, you talk to somebody who runs, you know, she's running a marathon for the first time Ask them if they play this game with themselves where they say I'm just gonna you know what? I'm just gonna go to the next water stop and then once they make it to that All right, I'm gonna go just two more miles or just five more minutes and they continue to play this game with themselves It is psychological, but it is quite effective So take your goal and don't just look at the big goal break it up into smaller chunks that you can hit along the way Yeah, you want to have one like destination goal of like where eventually you want to end up, of course But also you got to realize like you're gonna have setbacks You're gonna have all these these different pathways in front of you. It's gonna look different. It's not linear It's not something that like it's just gonna happen like dominoes where, you know I have all these things stacked up and it's just gonna like happen perfectly like this You know, you have to be you know able to adapt and to change and to move so it's still moving you forward But you know now you might be focusing on something a little bit different, right now The next one this one's something that I love and I tend to do whenever I'm trying to hit a goal And that is to consume information or read books that have to do with that particular goal So let's say my goal is to you know, deadlift 600 pounds Well, what I'll start doing is reading articles and studies and I'm reading powerlifting journals and things that are kind of correlate to that particular goal What that does is it keeps my mind in the game It informs me more and it keeps making that goal seem like something I can accomplish You can do this with business, you know, if you want to Hit a certain number with your business Well, you start reading business books and you start watching videos where people are giving lectures And you start reading more information When you kind of start to surround yourself with this information and you start to consume it on a regular basis It keeps that goal front and center and it does make you feel more motivated Especially when you read about other people's ways of accomplishing similar goals. Yeah, it's really just immersing yourself You know in that that mindset so that could be any kind of content You know, it could be podcasts that could be things you're reading that can be You know videos that you're watching But you're you're you're a bit fixated on this subject at hand at how you can sort of break down What applies to you best? No, I think we're an example of of that right with what we see in downloads for us, right? So every year the january like we're we're in the middle of seeing a surge in downloads And I think that people are more likely to listen to us talking about fitness and motivation and working out When they're working out when they're immersed in it and when they're out of it They feel guilty for doing that. I think that's one of the best ways to to stay focused on it It could be anything it could be tv. It could be podcasts You could be reading magazines It could be hanging around people that are that are talking about it and doing the same thing I think it's just keeping it top of mind is a great strategy to stay focused, right? And it's and it's there's also this is a way to break up the goal into smaller chunks So let's say your goal is to uh, you know lose 30 pounds And you want to break it up into smaller chunks One way to break it up into smaller chunks is to break up the way you can lose 30 pounds of the smaller chunks So what I can say to myself is okay. I want to read books and consume information around this So I'm going to set myself a small goal of 10 minutes every single day I'm going to dedicate to consuming some kind of information that's around that has to do with my particular goal So that's one way to break up your goal into smaller chunks And it has to do with just this what we're talking about and I like when it's when it's fitness related Like this is a great time to be like looking for things to learn about whether it be metabolism or nutrition or exercise science like I just uh, this is one of those things that everybody I don't care if you don't even like working out Learning about this subject is is something that will benefit everybody. It's not like one of those things that like oh If I'm not really into finance, why should I read or doing that that forget that when we're talking about health and fitness And getting in shape like the the things that you will learn about your body are things that you'll carry on forever Right now the next one adam you talk about this all the time. Uh, actually, uh, we we've all mentioned this in the past Which is to tell people about your goal like You know, I You are much more likely to break a promise to yourself or to let yourself down because you know yourself So if I say I'm going to hit a goal and I don't tell anybody and I keep it a secret And then I don't hit that goal I'm going to say to myself ah, whatever or maybe I'll get mad but whatever But if I tell someone else especially somebody I care about or somebody that I value I'm much more likely to want to accomplish that goal because This is somebody that I feel like I either don't want to let them down Or I don't want to change the way that they think about me or I've already put it out there Now I got to hit this in fact for me. This is when I know I'm serious is when I I'll think about a goal But until I say it that's when it that's when it really becomes Accountability always makes it real and then that's something that too like if they can they can ask you questions how it's going and You know, it sort of forces you to to go back up the you know to the first points that we made about You know evaluating everything and being able to adjust and and you know Maybe have somebody that's related to the goal Like somebody that has done it before or is a professional in that direction If it's fitness related somebody that you know that can help kind of give you ideas of how to adjust and do things Is always a good idea. Well, especially if you're somebody who has a lot of integrity and you value your word This one means a lot. All right. I just feel like uh, this I don't think I would have Made it to the the fitness level as far as competing That I did had I not first made a goal of I'm going to build this social media platform So the original goal had nothing to do with that. It was okay. I'm going to I'm going to get on this platform I'm going to start to grow an audience I'm going to do that by giving counter information than what most these fitness people are doing And then I'm going to transform my body and when I announced that and said that to your word Oh, yeah, I just I tell you what like that was it was so easy for me to get up and do the work every day because I didn't just say it to my family and friends who know me and probably would give You know, let me by if I just if I didn't fall through or didn't fall through or something happened But here's all these strangers who I'm trying to attract And I'm trying to build a business around and if I come out and their first Thing that they experience with me is I say one thing and do another I'm destroyed I'll never build a business from it. So that goal of building a business from You know Instagram or a social platform was so important to me that when I decided that I'm going to announce that Okay, I'm going to take my body from here to here. I'm going to compete on a stage I mean it was do or die for me. It was I if I didn't do it I am also going to check off I'm probably never going to be able to build a business thing off this because no one will ever trust my word right now the next one this one's really important because Nothing will crush your motivation like being around people who don't share Your motivation or your goals and so this this is to reassess your network um, you know, for example, if your goal is to Be consistent in the gym three days a week to lose a certain amount of weight to improve your diet But everybody you're around could care less about exercise eats a terrible diet And in fact tries to sabotage you encourages you not to go and I've been in situations like this where the people around you Say things like it's one workout. Who cares? Yeah, whatever have a drink with us Just enjoy yourself and you're around that all the time It's going to require a whole another level of discipline from you To maintain yourself and if you're already somebody that is now you're struggling It's a tough goal for you Now you have to throw that other level of discipline Your chance is a failure, uh, you know start to go through the roof And I don't think this means that you need to go and have this formal breakup from all your friends that You know eat twinkies and fast food and drink beer every day like I don't think it's to that point Although maybe you would you would benefit from that, but I don't think that it needs to be that big of a deal I think you just need to assess How much time you're actually spending with these people and if their goals don't align with your goals And then to the point you're making sell that these people are You know trying to encourage you not to work out and exercise You need to start surrounding yourself with people with some more goals This is why like and what's cool today like now you have Facebook groups and communities that you can attach yourself to and podcasts and things like that where I just think that there's there's plenty of avenues that you can reach out and and attach yourself to groups that are Like-minded yeah, I think it's really important to to seek that out to find other like-minded people Which is always a hard part to do You know when you're comfortable where you are But really it's less about you know getting rid of all those friends It's more just like finding other like-minded people and like kind of going in that direction so you can You know build up that momentum with other people that you can all keep each other kind of accountable Oh, yeah, it's it's it's the opposite of motivating to be around a lot of people who don't share your motivation and your goals But it's also on the opposite end of the scale extremely motivating to be around people who are motivated and who do share your goals I mean the greatest successes I ever had Were partially because I was around people who inspired me all the time You know when I when I managed gyms. I had the opportunity to work with some credible People and managers who were constantly pushing themselves to be better and better And all it did is it made me motivated to do the same thing Well, it's interesting. This is uh, I feel like for the first time or maybe the first time in a long time for me I'm feeling this effect, uh because normally we all kind of do our own thing So this is the first time where you know, we are agreeing to meet at the gym at a certain time and get these I mean mine pumps now six years old And we've already this year worked out with each other more times than we have the previous It's not a competition like it's not like repeating each other. It's just like we all decided like hey Let's just do this at the same time. Let's let's make an effort And you know what it's in I've already had two days now two days in this last month where Part of me wanted to sleep in and I didn't want to get up and I didn't want to go And I didn't want to be that guy I didn't want to be the first guy of us that that did that that decided to wave the white flag for the morning It's like I can go there even if I bat and I know back off intensity for that day Just because I didn't sleep well doesn't mean I can just check out like I want to be consistent with everybody So it is interesting to me because I'm normally on my own own journey on this But to be sharing that with you guys now I have already seen the power of that because of those two times where I definitely would have checked out for that And been fine. It's still be on pace doing fine this week But you know just knowing that you guys were going to be there at that time And I didn't want to be the first person to bail out on that time was tremendous Oh, this is this is the reason why group exercise is always, you know popular This is the reason why one of the reasons why crossfit got so popular was they They were able to hardly they were able to harness this and and once you're in that network of people Uh, it's it generates more energy and more motivation to be around those kind of people So reassess your network and you may want to Not be around people that bring you down and maybe be around people who bring you up a little bit more Now the next one this one sounds funny, but it's really really true. Um, and that is to Not wait until tomorrow. Uh, this is a big one. Um, I can do this sometimes, right? So I'm going to do this thing I'm the master procrastinator Yeah, it's like for me if I have something like that I have to either plan immediately to take action or a lot of times it'll slip away the Further a couple days later turns into weeks turns into a month So it's just very easy to get away from you. Yeah, I used to use this as like my how I close people, right? So when someone came into the gym and they were inquiring about personal training Uh, that was kind of like my my closing statement to them was like, listen, mrs. Johnson Like you already did the hardest part which was was come in here today was to get in here and to get started Don't let yourself Go home and then think about starting the next day or next week Make that make that final commitment that you're going to take care of yourself and get started today And it was such a powerful statement because I think it resonates with a lot of people because The truth is up into that point of them being in the gym They had been thinking about it and saying they're going to do it tomorrow or the next day for the last three years And they're finally this far. They've made their they're having a conversation with me now So they're already more committed than they've ever been like don't stop there. Let's completely commit. I used to have it was an old Picture behind my desk and it said nobody ever lost weight by thinking about it And I mean, it's it's very true. Um, and what you're saying Adams They've done studies on this and they find that the average person that gets started on a fitness program Has thought about it for months before even making a decision And what they don't show in that is how many people thought about it and never got started So once you find that impetus then just do it just get started I had a manager that taught me that in fact uh where he would tell me I was very I'm a I have issues with the organization. He used to tell me once it touches your hand Do it now don't wait until tomorrow and it really did make a big difference if I got something I would take care of it that minute The next one. This is a great growth practice But it's also very good at maintaining motivation, which is to keep a journal You know writing things out is a different form of thinking, you know, uh, you can think in your head Which is what most of us do Talking with people is a form of thinking and then writing things is a form of thinking. It's funny when you find yourself Angry or frustrated or unmotivated or sad Once you start to write what's going on you start to realize That you're processing it and you start to process it out And it's it's again, it's a very effective way of changing the way that you think So journaling every day is like, okay, you know, I know my goal is to do this thing Let me journal about it tonight. Here's what I did. Here's what I didn't do I didn't feel this and I felt this but then you'll start to process it out as you're writing the journal And you do this every single day You almost you can't help yourself but to improve and to Oh, I used to make fun of you know, this whole thing about journaling like, oh, I'm gonna write Dear Diary You know, like I go home every day It was amazing what would come out though when I would actually sit down and write down my thoughts And it again, these are all different ways to make this whole process real So to to be able to have friends know about it to verbalize it to to write it down It's not just living in your head anymore. You're taking action on multiple levels there. So that's just another step Well, I also think what falls under this category of journaling is is just tracking your food And you know, we've they've we've shared studies on this where you know You don't have to weigh and measure but just simply writing down what you eat makes people eat better It makes people eat better because we're just we're so unaware. We're so distracted every day That you know anytime you anytime you ever ask anybody to recount what they ate the last week They always grossly underestimate and so by just disciplining yourself that hey, whatever I eat I'm gonna write it down and you know for the time being it doesn't need to be like Oh, it was four ounces this and two cups of that just like I had brown rice for dinner I had this I had that I had this I had that and then you look at it And even people that don't have a nutrition background Have enough sense to look at their day and be able to say that was a good day of eating or it was a bad day of eating And just that information alone is motivating enough for you to make better decisions the next day And so and again, just don't overthink the process don't get into this Oh, I don't know how many grams of this I'm supposed to have or how many calories of this I'm supposed to have or if this is the best program for me getting started and moving in that direction and just simply Tracking and writing down what you're doing will do wonders Yeah, and it helps to keep you present to journal to journal everything right now the next one this one I think is one of the most important things that anybody can do Because if you can accomplish this The rest is easy It's easy to hit the goal and that is to learn to love the process and another way to put it would be to find joy in the process Anything that you do you can you can challenge yourself to find Something about what you're doing That you love about it or to find some kind of joy and sometimes all it requires is for you to become present So let's say you're doing some really really hard manual labor You're shoveling and you're you're digging a ditch or something like that and it's you're sweating and it sucks and it's hot or whatever If you can place yourself and be very present in every single shovel and just be with what you're doing What you actually may find Is that you might actually enjoy the presence maybe not enjoying the shoveling But the fact that you're present is what you enjoy and then you start to find that shoveling dirt Is a great way to make yourself or you're outside you're breathing fresh air You know, there's just there's there's a lot of things that people just don't take into account That they could be uh, you know positive about they could be happy about it's just it's about reframing The whole thing so that you can look forward to it You want to be able to look forward to whatever you're doing so it gets you up in the morning And you're more likely to keep it going. I have a little spin on this one And I don't know if this is uh, the the uh, you sal you alluded to the me liking to be the underdog Right, and maybe this is part of that but this has worked really well for me And that's Sometimes it's really hard to see the silver lining or to reframe everything and like this is positive It's positive when you feel like shit and it's hard as fuck like Sometimes I look at it as like I accept that it's really hard I accept that I want to quit and I the way I look at it is like That's why so many people don't make this And instead of looking at it and trying to say all the time like change something that his dog should into roses It's really hard to do that. It's not that easy to just you know It's easy for us to stay on a podcast Refame all the hard hardships that you have in your life Sometimes no, sometimes it's okay. Just accept this shit's hard And that's why most people quit and that's going to be motivating for me to persevere through it Because I know on the other side of it. That's where the real victory is so Sometimes it's okay to accept that it's hard that it's difficult that this is there's a struggle here But that's also the way you also look at yourself and say like hey, this is what's cool Is that not everybody makes it through this and most people give up right here? This is why I'm not going to Yeah, and once you start to enjoy the process, uh, then the goal is just it's an afterthought It's going to happen. Yeah, no matter what, um, you know, that brings us to the next one, uh, which is to Aim for positive motivations Instead of negative ones. So I'll use weight loss, uh, as an example, right? I can I can motivate myself in a negative way And say I'm sick of being fat and unattractive. So that's why I'm going to lose weight Or I can flip it and make it something positive and say I care about myself I deserve to be taken care of I deserve to be healthy fit and mobile So that's why I'm going to start exercising because a lot of us get stuck in this negative Motivation loop now here's the problem with negative motivation Eventually you get sick of it and you don't like it because it's negative And then you run from it and then you rebel and that's it. You're done Positive motivations feel good. They're positive and every every goal you want to hit you can flip You can make it positive motivations get there. You don't have to think about just the negative You can only punish yourself for so long. I mean, it's just how many times can you get up and just know that like, oh I'm not doing good enough. I'm never going to get there. Uh, like everything is always like impending doom Uh, you know, that's only going to last for so long, especially if we're writing momentum So yeah to be able to look forward to something is is so much of a better way to to have uh motivation towards it Also failure is where growth is found So even a loss can be a win if you reframe it and think of it that way So, you know, what's inevitable on any of the anybody's journey right now as they go through like You're going to have a day where you mess up You're going to have a day where you you head into the day and you're unprepared nutritionally You're going to have a day where you probably didn't get good night's rest and you're not going to want to get up And go to the gym and maybe you don't go to the gym Like that's inevitable all that's just going to happen But instead of beating yourself up about it look into it and see like why did you fail? And there's where the opportunity for growth is and when you figure out like oh I know why I didn't get great sleep last night because I didn't prioritize sleep I didn't shut off my computer or my phone by six o'clock or I was watching tv in my bed till 11 o'clock at night like Recognize where you failed be better the next time and there's where the growth is there's where the win is at and accept that It's okay. It's okay that everything isn't always positive And if you if you're always relying on that when the inevitable happens when something negative happens where or you lose Or you fail or you don't come through on one of the small goals you set for yourself It's okay. Pick yourself back up recognize that that's where the opportunity for growth is be better the next time you see that again Right now finally to wrap this all up. Um, it is important to Sit down and optimize your time. I think this has a lot to do with just planning Right, so uh, you have a particular goal, but you don't have a plan It's going to be very difficult to hit your goal. Uh, if you don't have a plan It's like you got to keep it top of mind constantly to oh, I got that goal I've got to keep working on it rather than having a plan and optimizing your time with it So if your goal is again to lose weight, uh, then you need to put in your schedule The time that you're going to go work out the time that you're going to maybe dedicate to Consuming some kind of information Around weight loss or or health the time that you're going to you know Reassess your goals like all these things can definitely be put in your schedule They don't take much time but put them in there and then stick to the schedule Optimizing your time to hit your goal is really just it's the it's the it's the way to get there If you don't have a way to get there can be very very challenging And feel almost impossible Well, I feel like part of optimizing your time too is kind of also being realistic about the The goals and the time that you set for yourself too So when I think of time one of the biggest mistakes I see made is similar to the the goal setting where You know, you have this unrealistic I'm going to work out every day twice a day for an hour like that's not realistic Even if you temporarily optimize your day so you can get that done It's just not very sustainable So the way I look at is like when you're talking about optimizing time Find somewhere where it fits naturally into your routine already Even if that's starting out with only 20 minutes or an hour or it's only one time or two times a week You know start with that and then you can optimize it by building on it As the momentum builds and the consistency builds of you Following through on those days and those times then you can start to build upon that And I think one of the biggest mistakes that people make when they start off Is not only do they have this massive goal But they also commit themselves to all this time in the gym that they weren't spinning there just three months ago And it's just unrealistic to maintain that perfect. Look mind pump is recorded on video as well as audio Come find us on youtube mind pump podcast. You can also find all of us on social media You can find us on instagram. So justin is at mind pump justin I'm at mind pump sal adam is at mind pump adam and dug the producers at mind pump dug One of us Didn't show up for the workout today. Oh, come on. This doesn't count the first The first person Late listen linda. Listen. He always wants to be first place. No, no, no, no, no, no, no guys I just don't want to be the guy this doesn't count. This doesn't count. I remember you saying that this doesn't count