 Setting goals and hitting goals this seems to be part of the formula of success in fitness But here's what a lot of people don't tell you hitting your goals can be Depressing it's true. There's something called a rival fallacy. Maybe you've experienced it yourself You dream about hitting a goal you work hard towards that goal You finally hit that goal and then they come down and it's quite hard today's episode We're talking all about how to avoid that and how to enjoy the process. I You guys are ever experiences with clients. Oh, yeah. Yeah, this is this was a common one Yeah, I said, you know, I didn't realize what it was at first, but I would see clients that would like More commonly you would see this with clients where they would sign up for like a race So people are like, oh, you know, I'm I don't work out now at all or I'm not fit But I'm gonna sign up for this marathon I want you to help you know train me on top of it and they'd work hard and they be consistent They'd be real motivated then they do the marathon and then it was like it got to the point where I if somebody told me they were gonna hire me To do a race and they weren't like this wasn't what they always did that I would talk them out of it So I was like, no, you are going to stop afterwards It was like clockwork that these people would would train for this marathon of this race or whatever Get to that point and then lose all desire motivation enjoyment out of what they were doing stop Yeah, and totally stop and then you know, of course, I've experienced it myself Well, yeah, and as they're going through it a lot of it was like they were doing it in spite of what they enjoy So it was like not it definitely the process for them was all disciplined and it was just like I'm gonna get there I'm gonna get there. I'm gonna get there and then they get there They don't want to repeat a lot of the process that caught them there because that was like not enjoyable for them And so it's like where do I go from here? And so that was kind of a hard conversation to have afterwards What do you think it is you think it's the the buildup like they have built it up in their head to be Something greater like oh when I get there. Oh, this is how it's I'm gonna I'm gonna feel like a different person I'm gonna have all these things and then you get there and then it's just like oh, it's not yeah It's it's there's a term for it. I said it's a rival fallacy Are they all this is that work flight so the rival fallacy is is with it could be for a lot of things Yes, yeah, I mean ever ever had this I mean I remember like if I just make this much money I'll be happy or if I just get that car. I'll be happy if I just you know Even even if you ever had ever did you guys ever have like a crush on like a like a girl when you were younger and like you like You wanted hers for like the longest time then like years later Maybe you guys got together with that and then it just just never Personality sucks. Yeah You were so you you were so much like into Getting to the place where that could be a possibility And so you thought about it for so long and then when it finally arrives It's just like oh, it's not what yeah, they call it post-achievement Depression or postpartum depression You know in relation to achievement a rival fallacy like we just said remember Mark Manson. He was on the show He's the author of the subtle art of not giving a F Right, he wrote that book and he talked about how his dream had always been to be a best-selling author And then when he finally accomplished it He went through the hardest depression of his entire life and he talked about this as well And he's like and when you read about this What it is and this is why people get caught in a trap right where they set a goal This is the goal I'm gonna hit and then they hit the goal and again if you look at the data on like weight loss for example a Significant percentage of peace not a majority, but a significant percentage something like 30% of people who set a wet Weight loss goal actually hit it. It's a big number when you should we consider how many millions of Americans try to lose weight But then of that what whatever the number was 25 35% Almost all of them get the way back almost every single person gains the way back within a year or two And they experience this feeling and when you read about it Psychologically what happens is we paint this picture It's this this happiness You know myth where oh my god if I lost 30 pounds I'm gonna feel like this and everything's gonna be amazing and life's gonna be so much better and so much It's everything or if I just hit that milestone and money that I need to make or if I could just do that You know deadlift or whatever everything's gonna be so amazing And you're but you're always let down you're always let down because there's the things that really make you and happy in life Are not those in fact when we get you know, obviously we're gonna talk about fitness What you end up realizing is the the 30 pound weight loss isn't what made was gonna make you happy It's all the stuff you do if you do it right to lose the 30 pounds that makes you happy Today's YouTube giveaway is maps powerlift if you want to win that leave a comment below this video the first 24 hours That we drop it subscribe to this channel and turn on notifications If you win we'll let you know in the comment section trainers and coaches the mind pump trainer courses out now Because it's a brand new launch. Here's what you get with it for free maps prime mass prime pro lead Generation masterclass 11 maps mods free 13 maps guides free $200 off and Access to our private Facebook group if you're interested go to mine pump fitness coaching calm use the code 200 off for that discount. Also. We have a sale on some workout program bundles We have the new to weightlifting bundle the body transformation bundle the new year extreme intensity bundle and the body transformation bundle 2.0 All of those also are on sale. Just check them out at maps January calm. All right. Here comes a show Well, it's not exactly the same But I know a lot of athletes that I've talked to me personally even have gone through that sort of transition phase Where it's like you identify so much with this one track like I'm my identity is Me trying to get to the ultimate Championship game or like, you know achieve this kind of success In in elongate my career once my career is over or if it's cut short What do I do now? I have like this this period of depression where it's like I have to reinvent myself I have to like Think about other things to get involved with And and to then identify in that direction and it's like I feel like the same thing kind of happens when a lot of the clients I've had that have achieved some of those like weight-loss goals or some of those Maybe they competed on stage or maybe they did some of these events and they sort of well That was like my entire focus and I identify as this person but now what now what do I do? Do you think it's possible that we reach somebody who's in that and convince them otherwise like I don't know if it's put like I think back To and I think the thing that I can relate to the most with this was The financial one right like I had built that up in my since I was a kid, right? So that was like a wasn't like I thought about for a year or two I thought about it for decades like to oh when I get to this place, you know financially like I'm just gonna be So happy or whatever like that then you reach that and it's just like oh I'm actually unhappy right now. This is weird, right? But I don't think there's anything I don't even know if me could go back in time and talk to me and convince me Otherwise in fact, I think I remember people telling me when I was like is like in my attitude was like yeah Well, I'll solve that problem I'll get there like people we tell when they that's what I'm saying So do you is it possible like when you when you become because hitting big goals whether it be a big Lofty financial goal or a big lofty physical fitness goal. Those are those are big goals. They're hard. They're hard to achieve Right. I mean, there's more more millionaires than there are people with six-pack abs, right? So it's it's no joke to try and do that and in order to get to a place where you can even achieve that The the level of mindset that you need to have is it breakable? Is it is it potentially can you can you get to it? I think it is if it's communicated, right? Like because you need goals Otherwise, you don't know what you're aiming for So I think someone listening in that case may be arguing and be like, what do you talk about? I need to have a goal This is what drives me. This is my so it's not that you that goals are bad. It's Idolizing them and falling in love with that. Yeah, I think yeah I think the key to this conversation is not to deter somebody from having these these lofty right, but better yet help them You set the expectation Right, like that's that's where I think I I Failed was that when I got to that place had somebody maybe communicated like oh, yeah No, it's there's a lot of amazing things that you're gonna have when you get to this level It's gonna open all these great doors for you One thing that will almost inevitably happen though is like your expectations will be off like your expectations of how you think you're Going to feel Won't be what you think they are and this is the foul Well, that'll bring us so that that's gonna kind of illustrate the first thing to focus on So I'll ask you this Adam because you you know, you just brought up how you had a Financial goal looking back you remember that hitting that goal wasn't what you thought it was right, right? But looking back at that whole era or time I could probably guarantee that you have very fond Memories of the way towards that girl the process. Yeah, like if you look back It wasn't hitting that goal when you look back ago. That was awesome It was like oh man, actually it was awesome when I figured this out had a grind this I had to do develop this I had to go through that challenge It was all that stuff that you probably look back and oh a hundred percent and the thing The thing that I probably value the most and I've talked about this too This is why we've talked about this before with like if you know if everybody could buy a pill and then you just be this The physique you wanted we'd be miserable and unhappy because The part that the best part about it is the figuring out process process and that same thing goes for the financial journey, too it was like This is why I think we see those examples of people that have the windfall of money or inheritance Why they end up blowing or what that is because There's behaviors that are built along the way that are probably the most valuable part of the so the most valuable part of Achieving that level of money is also the part of Blowing some of it losing some of it making some bad decisions along the way Oh correcting oh creating better habits and having better financial hygiene like so there's these things that That is the most valuable part because that's the part that's now carried to this this other this next You know season of my life. I haven't they don't repeat those mistakes right and that's I think that's a main point for me It's like you got to go through those struggles each part of that Each level of that journey Uh and really acknowledge a lot of these things that you've overcome and troubleshot, you know past so that way To like this is this is a level now that not you're not just going to achieve it But you're going to be able to maintain it and be able to then you know progress from there Right. Yeah, the process of getting to a goal is a lot of dopamine right and dopamine is a driver It doesn't it's not a achiever. It's not I got there. It's a get there get there get there. So once you're there You get like a dopamine withdrawal like what you know, that's what they're saying is happening on a You know kind of neurological level. I had I experienced this in a short period of time. I've experienced this many times But I remember one example is I this was years ago when my wife and I would kind of first started dating She was big into hiking now I thought I liked hiking because she asked me do you like hiking I said yeah Now for me hiking was like on a nice trail to the woods or whatever But she did like hiking like the kind where there's like not really a backpack Oh, yeah, where you're like it's like people die, right? It's like this is really dangerous You know kind of stuff, but because I just started dating her. I don't want to you know I want to kind of impress her or whatever. I said, yeah, I like hiking tea. Let's do it. So We were in kawai And there's a trail called the kalau trail, which I know you've done that too, right? In fact, they tell you there the the native the people who live there say don't do the trail if you don't live here Because it could be pretty bad like you have to hike in you camp out. It's gnarly. It's gnarly But so we get there and of course, she's all like well-versed in hiking I have no idea what I'm getting into. So I'm like, let's let's do this trail So anyway, we do this crazy trail And it was definitely treacherous definitely out of my comfort zone at one point We're walking through water holding her equipment up and you know The cliff is on the other side on some parts and it was pretty it was pretty gnarly for someone like me But I remember we got just one part. It was this beautiful view. It was this incredible view Now the view was gorgeous But had you flown me in on a helicopter and I landed and got out and looked at the view Not that big of a deal and when I think back at that whole process I don't think about the view I think about getting there that was the whole That was where all the value was and the same is true for for fitness. So hitting having goals is great But the key is To try to fall so don't fall in love with the goal a goal is something is a target But don't fall in love with the goal Don't fantasize about the goal like everything's gonna be so amazing when I get there because it's not it's not It's gonna totally it's gonna be under what you believe it to be in terms of expectations Really what you need to do is focus on falling in love on the with the process The day-to-day process like man, I woke up today and I didn't want to work out But I did and now I did that workout and I didn't feel good But then my shoulder felt better it was good. Oh, I hit a pr tomorrow Yesterday and so today I'm going to do this and when you fall in love with the process What happens is you'll always Follow the process and then the goals are milestones along the way like signs along the trail of a hiking trail There is no end goal. There's just here's mile one. Here's mile two But I'm going to keep going because I love following the process Once you do that, then the goals hit themselves and you don't get that post Achievement depression because there is no achievement, right? It's all about the process and that's that that means you have to focus on it though Now, how do you do that? That's the real question And I think the key to that is attaching it to other things than just like the main goal Which main goal many times is oh, I want to lose 30 pounds or oh I want to look a certain way, but in order to fall in love with the process I think you have to find ways That you attach these small wins or small behavioral changes How they impact your life in other ways that maybe you didn't you like I talked recently on the podcast about How I was sharing with you guys that you had one of these moments again Where I realized like man, it's so crazy what a different husband and dad I am when I just get exercise and movement in the day It's like I didn't make any that that exercise and movement that day that I was speaking of I definitely didn't make any huge strides towards my getting jacked goal or losing body fat percentage goal or getting stronger goals like barely anything but Just getting in there moving and doing a few movements Played such a huge role in like how I showed up as a dad and as a husband That that afternoon or that evening at home And so the way that I I focus on the process is when I have these little behavioral things like that that are leading towards this big goal I look for other things that I can attach it to in life other than that that's attached to the goal Like it's like oh, that's why I do that and if you can do that You can you can focus I feel like on the process each each good decision make has like a A compounding effect and so you have to like look at and see how that Sort of affects things further on and you know me making a good Choice nutritionally like you know, it's going to give me a little bit more energy It's going to give me a little bit better sleep I'm always like constantly evaluating that if I'm more productive because I'm more active, you know I have more energy like you just start attaching it to all these other traits that You know definitely you can see it if you're looking for it Yeah, I mean which is kind of the second part which is to like really be present Like if you think of a great artist the a great artist Isn't it doesn't fall in love with the the painting that they finish the masterpiece. They don't look at it go. Wow That's I'm it's the painting that they're in love with they're in love with the creating. It's the happy trees It's a musician same thing the musician loves creating right the creator the person who's you know the person who works out consistently The goals are great and they reflect the hard work and the dedication But they're so present in what they're doing that they just enjoy the process Like I look I've worked out When I felt great when I felt bad when it was just relieved stress When I was in pain when I felt you know when I was hitting prs whatever The process itself. I enjoy so much. I don't think I'll ever stop regardless of what You know lies ahead. I think it's gonna do it because I enjoy the process and that's there's this old I don't know if it's Japanese. I want to say Japanese practice. Maybe Doug will know where they They they do these these really intricate designs in sand and there's these huge sand gardens where they do these Pass these rakes over. I think it is. I don't know if it's a Japanese Doug. Am I tripping? Okay, they make these incredibly intricate designs and then when they get them and everything Yeah, and when they get to the very and it's literally a practice And I don't I think it's a I want to say it's maybe tied to buddhism But they make these intricate designs and when they get to the very end they wipe it clean and start all over They never leave it to look at it form of meditation It's too bad. Okay. It's all about it's and it really is an incredible practice of Of being present and uh, you know if falling in love with the process or the journey And so when you're working out If you're thinking about I'm doing this so that I can I'm doing this so that and you're living in the future I'm doing this so I can look like this so I can feel like this so I can lift this much weight You're not living right now. You're living in the future Think about your job right think about your job If if your job is just so I can get to the end of the day so I can go home So I can save them enough money to retire Eventually you get to retirement and then you'll get that post achievement depression Which is real by the way people achieve this get get this in retirement But imagine if the you working What you did you just learned to enjoy you just love that process Well, you'll never want to stop even if you had enough money To retire and that requires you being present In the moment I I've caught myself doing this many times where I get to a certain point And then I look back and I go man I totally uh like I should have been more present like I missed that whole period Which was actually kind of awesome now that I think about it But I'm so focused on what I where I am now that you know, it's and luckily, you know, you know just more personal What we do here, um, you know, god when we started we were in Doug's living room Now thankfully I think we're all old enough at that time mature enough to remind ourselves to be present But even then I look back and I go man, that was a good time We had no money. We weren't making any money. I should say the business was whatever But it was a great time. It's hard when you're driven and in it's you know, you get caught up future tripping as I've heard it expressed but Yeah, when you're when you're able to to slow down really like pay attention and be present With what's in front of you I I feel like there's a study out there in terms of like the happiest people are the ones that are Most present like on a day-to-day basis And you see this also as an example of like flow state with athletes or flow state Uh, you know in general Once you achieve that flow so you can't achieve flow state if you're not like hyper present in that moment What okay, so in taking that in uh relation to exercise and training and going to the gym What does that Look like or what does it not look like so does that mean like when I go to the gym If my goal is being ultimate ultimately present in the moment and not Fixated on my future goal or distracted about the fight. I just had with my wife or thinking about oh my god This bill I gotta pay so what is that what does that look like putting that into here's what it doesn't look like It doesn't look like you're often your mind somewhere else just trying to get through it Okay, because you'll see this with people working out or they're just like ah, I gotta get through it One of the reasons why I like strength training so much is it's the one of the harder forms of exercise To not be present like you can you can not be present on a treadmill or a bike You could do it with weights too. You just do circuits over and over again And your form is out the window type of deal But if you're to be present you're in the exercise in the movement feeling the muscle feeling what's going on you are there Heavy weights helps with this because if you're not present, you'll hurt yourself It's hard to think about taxes when you're bench person you're there, right? So that is being present another thing is uh in smartphones have really messed up the How present people can be in their workouts because in between sets They're on their phones and they're not in their bodies at that moment, you know during the set they are but then they're out of it So, you know, I'm guilty that that's totally that's something that I have to be mindful of is that because you can right We can easily get caught up in like scrolling or emailing or doing something else And I know the value of being hyper present when I when I work out I was watching uh, I've talked about I talked to us a long time ago, but I was watching uh pumping irons to documentary Uh, in the 70s Arnold Schwarzenegger, how many times do you think you've watched at least a hundred? Okay, and each time I watch it. I noticed new little details And one thing that I noticed was that uh, because a lot of scenes obviously they're working out talking whatever And I noticed like there's no music in the background of the gym. Now music wasn't introduced until A little later But the original gyms like you went in nobody was playing music Nobody had headphones on because walkmen were not really a thing then or if they were nobody really used them in the gyms It was like clanging weights grunting and people Like they were all like there one more. Yeah They were all very present So I practice some of this because music can do that too, but music can also make you present So I've done this now where I my phone I make a rule I won't take it out of my pocket. It's in my pocket And I've done it also where I don't listen to music So I'm just there just with my body and it does change it the other thing too I used to do this with clients is I would have them When they would write like sats and wraps and what they were doing is they told them to bring it I'm right on paper instead of the phone. So they weren't so distracted. Yeah, but it's literally being in your body Feeling what you're feeling and being very present. Um yoga traditional yoga can do this very well and they teach you this on how to do that and um It forces you to kind of be there with yourself But that's what it looks like same thing with food like if you're eating a meal That you're like, I have to eat this so that I could lose weight You're probably like trying to like Just like distract yourself or not think about it. But what you can actually do is you can actually build good relationship with it by Savoring it focusing on it. What am I eating? What this is doing for me? And oh, I feel good and then you start to develop a good relationship where you actually start to want To eat those things and you actually start to enjoy eating healthy food But that's what being present right? I'm not on my phone not watching something not reading something I'm here right now during the process And uh, that is a great way to prevent that whole like otherwise what happens is all you're thinking about is where you're going Like oh, I'm doing this long walk But I'm just thinking about the fact that I'm gonna get to that place Rather than the walk it's I also like the advice that we give about treating workout as like a practice And I think that coming in with that mindset because I think so many people have this mindset of I have to come in and crush it like I have to Break this major sweat or I gotta be almost ready to vomit or it's not a good workout versus Going in saying hey, I'm gonna go in and practice these movements and then almost like allowing the workout to come to you Right. I did my lap my I trained yesterday and I was like that like I was just not in the mood I was in watching football so this and I'm like, you know, I'm just gonna there's a couple movements I'm gonna do in the garage. I'm just gonna practice the movement and I was Katrina was working out So I'm like, I'm just gonna use her weight I'm just gonna move the move the bar and stuff like that But after a few rounds of doing that like then I started to feel really good And then I started to stack on the weight and it's like I didn't go in telling myself I had to do that I went in saying I'm just gonna practice these movements Allow the workout to come to me and it's like oh now that I'm in this groove. I'm feeling good now I'll start to and then end up being in this great workout That's awesome So much stress and relief you can have with that mindset going in because I've had so many Workouts like that that you're just like not really feeling it or whatever But you just start moving and just let the workout kind of sometimes it just is like wow You have all this energy and then you pr and you're like wow, I didn't expect that. Oh, yeah, which is the best Yeah, okay, so the next one is this is what the data shows By the way, there's a lot of data on this now. In fact, Harvard had a 75 year long study That was done on what makes people actually happy like what really moves the needle So my very good friend Arthur Brooks. He's a a professor at Harvard and he's an expert He's one of the foremost experts on happiness. I remember he explained this to me Um in regards to beauty how people chase beauty thinking, you know, we'll talk here in terms of aesthetics I get the body I want people think that that's going to make them so happy and he goes salad goes Let's say you're a six on a scale of one to ten in terms of beauty And you spend all your money time and energy going from a six to a nine So now you're a nine on a scale of one to ten He goes your happiness on the happiness meter will barely move Because it barely moves. It's almost doesn't register How non-important it is and and a lot of people don't know this they think What'll make them happy is money and fame and beauty But the reality the data is very clear on this very clear It's not your good health makes you happy The looks don't so the reason why fit people tend to be happy Isn't because they look so good. It's because they're healthy and fit So it's the it's the causations the other way around. So it's the it's the fact that they're healthy and fit spiritual practices Give people a lot of happiness connection with other people Make people very happy having a sense of purpose Will make you happy, you know, art the brook said that he goes if you have a job Where you're you're doing the job and you feel a deep sense of purpose like I'm doing this and what I'm doing is good and what I'm doing matters And it's important to me then it'll bring you happiness if what you're doing doesn't do that And even even if you make 10 million dollars, he says Don't place your eggs in that basket because it's not going to bring you that kind of happiness Uh, I said connection early. That's a big one People the people around you when you look at the happiest people, uh, in terms of joy and Not suffering from depression anxiety Um, they almost all have these nice social networks and closeness communities Wasn't that one of the things that they connected the blue zones too? Was that almost all the blue zones have some sort of like connection community like that? Yep There's also Arthur Brooks, I know how he says he says that he's got a really great way of saying this But he said I don't know exactly what he says, but it's not about getting more Like in terms of like material things. It's about learning to want less. Yeah Like that's a big one and when I remember the first time I heard that I couldn't help but think of my Parents and my grandparents because they grew up so poor And my dad telling me how He was confused how unhappy people worked. No, he wasn't confused He said it's funny how unhappy people are today. He goes when I was a kid He goes, I didn't have toys because I barely had clothes. I couldn't afford anything But we played together all the time and the families were always together He goes, we didn't have our own bedrooms because I shared a bed with my, you know, five siblings He goes And now we got these big houses because everybody's alone In their own rooms and everybody's got their video games or whatever and people are unhappy He goes, uh, you know, I didn't know what I was missing, but I don't think I was missing much You know, it's just wanting less. That's a big one Isn't there's I don't know if I've heard Arthur Brooks talk about but isn't there something also connected to just giving Which is kind of tied to that Like when you get into a place of wanting less or needing less and then you actually are in a position Where you can give to others like the how much more rewarding that is than actually achieving or getting yourself Oh, it's it's incredible. Which brings us to the last one Which is to practice gratitude. So what does that look like with fitness? Well, um, You know instead of thinking that okay, uh in 12 weeks, I'm going to be 15 pounds lighter Let's say or whatever you're thinking to yourself like man I'm I was able to work out today And how grateful I am that I'm in here in this gym or I'm outside. I'm doing this exercise or I'm moving Or wow, um, my knee pain Is a little bit better or you know for three days now I haven't eaten any dessert, you know, and I'm really grateful and in fact, I feel good I'm grateful for how I feel or You know, I've been feeling bad, but I'm grateful that I'm here type of deal that what was that you you brought up About anxiety. Yeah that the anxiety and and and gratitude occupy the same part of the brain Same part of the brain. So it's impossible to be focused on both of them simultaneously therefore If you are in a place where you are anxious a lot or you have a lot of anxiety One of the most powerful things that you can do is simply just do a gratitude practice because Just by you shifting over there will at least temporarily eliminate that anxiety because they can't both occupy the brain at the same time and so Such a powerful which is why too I think that you know, almost every self-help book or every, you know, you know Billionaires morning routine, but they all have a practice of gratitude in there For that simple reason that I think that everybody has some sort of level of Anxiousness or anxiety that if they don't have it all the time then that definitely crosses their life Sometimes and the power of learning to have a gratitude practice is a simple way to shift you Out of that, you know in the moment and it's exponential Yes, the bigger you grow and the more responsibilities you have and so to to implement a good Gratitude practice. It helps to kind of neutralize that quite a bit. Yeah, by the way, it's called a practice I remember who's who told me this was a friend of mine and they said it's a practice because you have to practice It doesn't come naturally that's you know blew me away in basic our brains, I mean we're the result of of evolution and You know, you we survived if we focused on the negative, right? If we focused on what was scary what we don't go over there watch out over there Do you hear what happened to Bob yesterday got eaten by a lion or whatever our brains are Wired to do that because it keeps us alive and that passes our genes on Gratitude is not necessarily a natural thing. You have to practice it and develop it as a skill So when people say practice gratitude I know how I used to feel I used to feel like it was almost condescending We're like people like we'll practice gratitude. Well, yeah, I know I'm lucky for this and I know there's people in Other side of the world that can't do this and yeah, I know I need to lose weight But at least I have you know mobility in my lower body and I can move or whatever But that doesn't make me feel any better type. It was like no, no, that's not what it means what it means is you have to literally sit down and consciously Practice gratitude and then what happens is it? Over time it becomes more of a habit and then you start to notice things Automatically that you're grateful for yeah, I'm grateful. You're in your present when you're grateful. You're present. Yeah, I've personally had more success with Being more specific to the day Right, so like it reminds me of when I used to like do that Exercise where I'd walk over to a trainer and tell them what a good job that they're doing that I could be vague and say oh Justin, you're such a great trainer. I just want to let you know that Or I could say hey, I saw how you just did this with x-client and just want to tell you that I'm super appreciative of that or like that's super unique and special like so pointy So the same thing I do on myself, right? So if I'm trying to practice gratitude I try and think of the things that I'm grateful for today or that day or yesterday, right? So if you're practicing in the morning, I'm probably thinking about my day yesterday if it's in the evening I'm thinking about what happened to my day and I'm trying to think of these these small things in the day that you take for granted That you know, it's like, you know, it's kind of crazy when you think about it like I've I haven't had an issue with a vehicle getting to and from work in so long And like I know so many people that that's a major thing Like I'm so grateful and blessed that I'm in a position that I have this vehicle that gets me to It's like having very specific things That you can point out in the day. I have found that has been more same here and same here I've lately been trying to do it twice a day And that's that's a big part of it is where I'll think about what I'm grateful for And that happened that day because it's an easier practice that way than to be more general, like you said You know, this this really what came from a coach or a trainer that was that had posted this I think it was a coach or trainer. Was it was that that's what that it was? I believe so And so I wanted to share some things too that I think that I have found was successful for me Which was and I think Arthur Brooks has talked about this like one of the one of the best things that you can do when you like Reach a goal or master something or get really good at something is to turn around and then teach it And so one of the most rewarding things and one of the things that keeps me going As far as in my in my fitness, you know goals Is a lot of what what I would I decide? Oh, I'm going to shift the way I train or I'm going to try a different way of Eating or I'm going to focus now on getting mobile here or I'm going to get really good at this This snatch or an exercise I've never done before A lot of that motivation is the teaching part is knowing that going through the process of not knowing how to do it Or not liking it or not wanting to do it or have never done it before The going through the learning process of that now gives me this new perspective on how to coach and teach that To others that's one of the most rewarding and it's one of the easiest you also get to relive the joy By reliving it with someone else right now gets to also learn And go through that process right like you get to do it again And so that's been a massive hack for How do I get up every morning and still get after it or want to work out when I've Achieved these certain things in my fitness journey that it's like, okay What do I also I got to prove and I'm already fitter than the average person So what do I do to keep me going every day? Well a lot of that motivation for me now is that we're in a position of Teaching and then we can teach others and passing that knowledge on and giving that and sharing that Part of what keeps me challenging myself is that exact thing is that okay, you know Well, I never got really proficient at the Turkish get-up Let me get really good at this and then while I'm doing it I'm learning like oh, wow, this is a thing that really helps I should teach this and help with that and so those things have helped me in my journey I think it's I think at the end of the day don't think of a goal as a destination But rather as a milestone That is that you're going to run into along This journey that's never going to end so you have a goal, but it's not that's where I'm at. This is it This is that this is I'm done It's literally that is going to be like a like a sign like a road sign Oh, I finally I'm at this milestone Now let's continue on until we get to the next one and by the way they never end the journey never ends And when you fall in love with that Then fitness and looking good is a byproduct Look if you love the show head over to mind pump free.com and check out all of our free fitness guides We have a lot. They're all free. You can also find all of us on instagram. Justin is at mind pump. Justin I'm at mind pump to stefan. Oh and adam is at mind pump adam