 You just found the world's number one fitness health and entertainment podcast on YouTube This is mine pump. Okay in today's episode we talk about how to stay consistent It's a very important episode because that's the most important factor to getting in shape By the way, we got a giveaway for you If you leave a comment in the first 24 hours and we like your comment We pick it because it's the best one you'll get access to maps strong for free free access To that program by the way in this episode We talk about a lot of things that you can find in my new book the resistance training revolution Go read about it. Go check it out. Go pre-order. It's an awesome book at the resistance training revolution Dot com one more thing subscribe to this channel turn on notifications so that you know when we drop this episode Oh one more thing. I lied earlier We have some programs on sale and a workout program bundle on sale The sale is ending very shortly the two programs on sale are maps hit and maps split Those are both 50 off and then the bundle that's on sale is the bikini bundle. That's also 50 off You can find all of those at maps fitness products.com just use the code spring break. All right. Enjoy the podcast You know what I get I get teased for a lot is the uh talking about myself thing I people I think it's like a narcissistic side of me, but you know what it really is is a trainer It's more it's coming from more of like an empathetic place, right? Like I I would tell I would tell my story and my failures. You understand It helps you relate more to your clients, but not everybody receives it that way. You know that Like some people like look think it's like oh there goes adam wants to talk about himself all time But it's really not that way It was like you learn to do that as a as a trainer with clients Is to make yourself relatable. It's not like I'm talking about how awesome I am. It's like I did this I did that you being awesome is just that's I mean, of course that's but that's not the point It's just kind of how it happens. Yeah, that just happens to be the thing But you tell us now. That's true. Anyways, anyways, all right. Let's talk about what we're talking about today. So, uh, for sure I was just talking to somebody about uh competing And they were asking me like, you know, what are all what's the secret? You have the secret sauce to like, you know getting in that incredible shape And I said, you know what like It's the it's the answer that nobody wants to hear that everybody's heard a million times And even myself like getting into the space like I was really excited I thought like, you know, I'm gonna get into the competitive world I'm gonna be hanging out with the one percenters in the in the, you know Bodybuilding community or whatever the people with the best physiques in the world like these are gonna be The smartest people when it comes to nutrition and exercise science and like I'm gonna learn a lot Like I was so I really was I went into it with that attitude And I was really let down That that wasn't the case at all And not to take something from some of the very smart people that are doing that I'm not saying like everybody was dumb But what I realized quickly was the one thing that they all had in common Was their ability to to be consistent their discipline and and focus and ability to lock in On a goal and just completely shut everything else out and be very very consistent It's the most important factor for fitness success. There is no factor There is no component more important no controllable component that's more important than consistency What's that saying you say all the time? Well, uh, a sub par routine done consistently is always going to outperform A consistent, uh, sorry an inconsistent excellent program So your workout can be incredible. You could have the best program in the world You can follow a maps program, but if it's inconsistent It's not going to perform as well as one that's not as good That's done consistently. This is a hundred percent true for nutrition And for fitness and you know exercise consistency is the most important thing And as trainers, this is what we really started to figure out. It was how do I get my client To learn how to be consistent and I know that most people listening and watching right now Know what I'm talking about if you can think back to when you were I guess in the best shape of your life You were just really consistent It's compared to when you were not in that greatest shape You were just not as consistent That's it So if you're going to focus on anything at all and all the other factors are important Don't get me wrong a good workout makes a big difference You know, you know the types of foods you eat are also very important So those are all very important things But the most important thing that you should focus on is how to become doggedly consistent day in and day out And there is a formula that will give you success with this and it's not what you think Yeah, it's just interesting because everybody kind of knows that's like, oh Yeah, well, of course, but what else, you know, and really you want to skip right over that and it's so simple But yet it's not easy to actually go through that process and be disciplined And I was thinking a lot about uh, you know in bodybuilding and that being a sport and really like the discipline of that sport is You know all the characteristics of why it's such a difficult sport because it's such a An intense level that I think a lot of people just aren't willing to go through that I know a lot of people get like, you know Offended or riled up when when people call it member of buddy craig, right craig's competed and he's and he's also played sports It's a pageant, right? Yeah, it's a pageant. It's not a sport. I mean, I disagree say that but I disagree I think uh, uh, what makes it a sport and so competitive is that like I played sports and um, when I played sports There was off days and days when I could like shut down and not even think about basketball and not play basketball eat Whatever the hell I wanted to like When you're competing at that level Every not only does every day matter, but everything you eat, you know every every day you drink every yeah Everything you do every day Is is a going to be a reflection of how you look when you get on stage No, I want to I want to go I want to apply this to the average person because maybe the average person Is listening right now. They're like I have no desire to go that hard get on a stage or to get super shredded And most people have no desire to do that and that's actually not only is that totally fine, but I think that's better I think that at that level There's although I respect it. There's also a level of unhealthiness that comes with that So let's talk about the average person consistency is just as important now Does it mean that you need to be? Can so consistent and structure that every single minute or of every single day is planned out No, that's not what I'm talking about But if your goal is to have a generally fit and healthy body with good strength good mobility You know decent muscle a a healthy body fat percentage. There's a range of what's considered healthy It's relatively lean if you want to have those things then you still need to be Consistent with your routine what that might mean three days a week of of exercise And it may mean for the most part you eat pretty damn healthy and that's all Consistency now here's the biggest mistake that people make when people hear consistency And they think about them the last time that they fell off the wagon Right the last time that they were consistent and then they stopped The thing that always comes to their mind was is I lost motivation. That's what it was You know, I was so motivated before to stay consistent And then the motivation I lost my motivation and then I just I couldn't do anymore That's a huge mistake consistency real consistency does not come from motivation in fact Like oh using the same example you don't have to try to be consistent when you're motivated That's natural. It's a very easy thing to do when my clients were motivated I did not have to talk to them about being consistent with their diet It was very natural and have to talk to them about doing workouts. It was very natural The problem is when the Inevitable happens and this happens to everybody we're As humans we don't stay in a state of mind all the time. You're not always happy. You're not always sad You're not always motivated. That's impossible in fact motivation can't exist without the counter Which is the unmotivated feelings that you get. This is just being a human the key is Not focusing on motivation, but rather Developing the skill of discipline. Here's the good news about this and I talk about this in in the resistance training revolution Quite a bit. This is actually a whole segment The good news about discipline is unlike motivation, which is more of a state of mind and a feeling Discipline is a skill and like any skill you can develop it just like the skill of shooting a basketball through a hoop or riding a bike Or doing a backflip or doing a squat You can over time with the right application and right structure and this works for everybody You can dramatically improve the type of discipline that you have and that really is what leads to Consistency, I feel like you have to address. Why are we why are we though so drawn to the motivation? It feels great Yeah, it's the most like I'll tell you what it's exciting. It is there's nothing in my for me Uh, there's like extreme happiness And extreme motivation. They're pretty up there in terms of my favorite states of mind like when I'm extremely motivated Man, I'm on fire. Uh, I I feel creative. I can't be stopped. I got endless energy Nothing seems like it's too it's daunting. Everything seems like I can accomplish it I love that state of mind. I think that's why we get caught up on it because we think to ourselves Gosh, if I could only Be that way all the time if I could only feel that way all the time Then uh, nothing would be a problem. Well, it's just it doesn't work that way It doesn't last that way in fact, uh falling in love with feelings is what gets people in a lot of trouble Because they start to worship feelings and that can lead you to down some dark paths again develop the the skill of discipline and there is a structure And a way to do that. Um, and one of the first ways to do that is to first off Know your honest starting point. So what I mean by that is what you don't want to do is set goals That are based on your motivated state of mind So this would happen all the time in the gym when I would see a new client I get a new client Usually as a trainer when a client approaches you or is about to hire you They are in a motivated state of mind most people don't hire trainers when they're really unmotivated They don't know they say the average person actually shops a personal trainer for over three months before they make the commitment to actually do that So they've thought long and hard about it and something got them fired up for that day to get in there and actually make that That's right. So you're sitting in front of this this potential client. They're they're in this motivated state of mind They've told themselves. All right. I'm because personal training is not cheap, right? They're like, all right I'm gonna invest $500 a thousand dollars or more in hiring a professional to train me So they're motivated and this is what always happens. It was and this is like clockwork I'd have the person in front of me and we talk about their current fitness level. What are you doing for your workouts now? And it's usually nothing. Oh, I'm not doing anything. I used to work out. But right now. I just fell off I haven't exercised in a long time. I have a very sedentary life This is very common and then I would always ask them how many days a week Would you like to work out and they would always give me some like five days a week, you know I want to do this five every day. Yeah. Oh, I'm oh, I'm totally I'm ready. I'm ready to do this However, many days you say I'm gonna be here now the early, you know trainer the when I was new I was excited when I'd hear that. Oh, perfect. We're gonna train you five days a week I'm gonna have you do cardio on your off days. Here's your meal plan. This is gonna be awesome And it never succeeded. It would always result in results initially and then the person eventually burnout always every single time So I had to change my approach and little did I know at this time that I was really tapping into how to develop this Skill of discipline and what I would do is I would say this, okay That's great that you want to do five days a week right now But let's pick an amount of time that you think you can stick to forever I always use the word forever because when you say forever to somebody then they have to take pause and be like, oh Five days a week that might not be realistic forever Let's start with a number like two days a week because that's two more days than you're doing now Let's start with something small. Yeah, I got in this conversation with my parents actually because You know, my dad's about to go into surgery and you know wants to lose weight and And also like there's this urgency there to to lose weight and I'm having a conversation She's like, well, how are you gonna get him to to do that? Like what are you gonna do? And I'm like, well, we got to find something that he'll actually stick with for long term Like well, can't we just you know lose this weight and then once we get to that state will maintain I'm like that never works out in my in the history of my career You know people that have this urgency this motivation Like the the dire need to to lose all this weight shed down and get to this You know desired weight that they're gonna like live with from then on They just bypass the entire process of getting down to that to that weight where You know, they're they're comfortable with the amount of calories they're eating They're comfortable with the amount of training they've been doing Nothing is sustainable that got them there in the first place And so now to try and live at that state is is damn near impossible. Yeah, the the whole Small goals thing too. I think what's so important about that is It helps you build momentum totally and you know, I used to I used to tell people that self Motivation is bullshit self-belief is everything and they'd be like, what do you mean by the self-belief? And I go, well, when you set these small Realistic obtainable goals You start to build these wins the wins starts to build confidence in yourself And that's where the real motivation and the consistency will start to come from is because You start to pile up this like oh, this is great. I've been going four weeks now and I've been consistent with this Okay, now I can add this and then build upon that and then add a little bit more versus Okay, I'm so hyped right now because I'm either I hate the way I look and I don't want to be this Anyway anymore or I'm I have this goal because I got a wedding so many days out Okay, and I want to put I want to put everything into it right away And the inevitable happens just like you said either one you get burnt out and you never reached the goal or two Maybe you actually do reach the goal But what you've built is something that's not sustainable long right So what motivation looks like is this this up and down Yo-yo battle for the rest of your life. It's a roller coaster Sometimes you're doing great other times you're doing bad and where you end up is nowhere Right, you end up nowhere because it's this you know two steps forward two steps back two steps forward Actually, sometimes oftentimes three steps back. Yes the steps back and then you you see people over the years Creep up and for example body fat because the steps back are bigger than the steps forward What discipline looks like is this this kind of step ladder that constantly and consistently slowly Creeps up but over time accomplishes big things I'll tell you guys a story of a client one of my favorite stories And this was About I would say I was probably 14 years into my career as a personal trainer So at this point I was very confident in my approach I had now at this point achieved some incredible success and I had these this doctor that I trained Wonderful woman loved her and she referred a patient to me So this patient comes to me this woman and she had Zero interest in in working out zero interest in changing nutrition But came to me because the doctor had she had you know just beat cancer and the doctor basically said look The the odds are that this will come back You really need to take care of yourself. So I'm gonna I'm gonna I work with this trainer He's really good. I know you don't want to work out. I know you said you had a hate exercise But go see him anyway and you know try it out see what happens So she sits in front of me. This is the first thing out of her mouth. She could she sits down and she goes Yeah, dr. So-and-so sent me to you. I said, oh cool. Okay. So, you know, what are your goals? What do you want to do? She goes before we get into that Here's the deal. I hate working out and I'm not going to do anything on my own Just gonna let you know straight up. So she was like out there with it. I don't like this I'm not working out on my own. So no problem What are you doing now for exercise? Like I really don't work out. I said, okay I said, uh, do you think you could meet with me once a week? Is that realistic for you to start with once a week and and that's it and she goes Well, what about on my own? What do you what are you gonna make me try and do on my own? I said nothing I don't want you to do anything else. All you do is see me once a week She goes, are you gonna try and make me change my diet? So no, you said you don't want to we're not going to work on your Diet at all All you're gonna do is you're gonna come see me and just work out with me Once a week and then we'll take it from there. And so she's like very suspicious She was very, you know, like, okay, let's see what happens So she hires me and she comes and sees me once a week and here's what ended up happening I know you guys have very similar stories Over time, right? She's working out with me once a week Building a little bit of strength starting to feel better. I say nothing. I apply no pressure I wait for this Consistency to build with for her because that once a week which for her was a big commitment at first Slowly starts to become something that she enjoys and then it becomes something she's consistent with And it was within a six-month period she comes in the workout. We're training and then I knew this was gonna happen at some Point I was waiting We're we're resting in between sets and she goes, hey sal Do you have another day available during the week? Absolutely. Let's do that and scheduled her twice a week Said nothing else. That's all we did. We stayed two days a week for consistent consistently three months later She comes to me and says Are there some exercises you think I should do on my own? She's like, I want to do like two or three exercises That's it. Absolutely gave her two or three exercises three months later. She comes to me and says, you know what? I think I'm gonna cut sugar out of my diet Slowly over time this woman made Tremendous progress to the point where at the end of it was like a three-year period of training this woman She was vastly stronger far healthier and she had become a fitness fanatic This was a woman who loved learning about nutrition was reading books on fitness But no way it would have worked out if day one I told her you got to work out five days a week with me. You got to follow this meal plan You got to do all the stuff no way that would have worked So what the small goals do is it allows you to to practice build confidence once that becomes easy in a part Of your life once that whatever you decide that's realistic becomes Something that is now indispensable. Yeah, oh, yeah, i'm thursdays and saturdays I do this exercise and then it becomes like oh, yeah every thursday and saturday That's what I do That's when you add one more level what you want to do is challenge yourself Just enough so that it has meaning it can't be easy because otherwise it doesn't mean anything But you can't challenge yourself so much that you're going to guarantee yourself a failure That's how you don't develop discipline needs to be something challenging But realistic and over time you become disciplined. You know what I love about that story too Is it highlights? One of the most Challenging things that you had to overcome as a trainer, which is the excuse of I don't have time. Yes I mean money is number one I don't have time is number two because for the longest time People have been marketed to like it has to be this like you have to be all in yeah five to seven days Otherwise it's not worth it Right if you're not trade if you're not weight training you're doing cardio It's got to be like this thing that you do and and sometimes people that's what they hear when you hear like It's a lifestyle change like everyone's heard that before like it is a lifestyle change But it doesn't have to be so dramatic You don't have to take somebody like that example right there who hates working out has never done anything Doesn't do anything for fitness and exercise that person you can't you throw them in a three to five day a week program Right out the gates and you they're going to get discouraged. They're going to get burnt out They're not going to enjoy the process Instead meeting them where they're at What they're willing to commit to and then slowly build on that and that's how everybody not only that You have to have the self-awareness if you're if you're not hiring a coach and you're doing this yourself You got to have the self-awareness as a person and I still have to check myself You know I get I get all hyped up right? We got a new goal. We got something coming up We got a shoot going on whatever it is. It's like, oh, yeah, I got to get all in it's like wait a second I know better than this like yeah, I haven't been doing much whatsoever If I just do one or two days a week of this that'll already start to make good changes If I just cut this one thing out of my diet that'll already start to make changes And I still to this day do that same game with myself And so you have to have that self-awareness of am I high off of this motivation because I just watched some youtube That got me all hyped up or is am I meeting myself realistically of where I'm currently at? That's right And here's okay. Here's the beauty of it, right anything more than you're doing now is progress Anything more Let's say you're somebody that's just you believe you're just so busy You're like I don't even have time to dedicate 60 minutes In in a week. I can't even do one hour workout in a whole week Okay, are you doing anything now? No, I'm not doing any exercise. Can you do 10 squats during the week? Yeah, I think I can manage that. I think I can commit to that. Guess what you're doing 10 more squats than you were doing before do them consistently Allow that to develop some discipline in you and what'll naturally happen. This is the best part It's not even something that you need to like focus on you will naturally reach a point where you say to yourself I think I'm ready to do the next thing You know, it's funny about that that and or what's ironic to me is that Anything else that we're taught that you're you or that you go after to learn Is is taught that way. Mm-hmm. Very for some reason some reason. Yeah, it's it's totally promoted like the opposite Right with fitness It's all this this hype around no days off and beast mode and all this intensity driven and sweat and push and kill you Kill yourself to get to there to get to the goals But when you think about learning any other skill, whether it be a language or math or anything that you're trying to learn New subject at all Though you would never cram All of it right out the gates. Absolutely. You would overwhelm yourself. You wouldn't retain half the information That's unrealistic. They're gonna stay consistent with that So we know better and everything else, but for some reason fitness is still abuse this way I feel like we bring up a lot of examples a lot of time of like, you know Some ladies coming in and they've been getting like misinformation about you know, like how much they can do But you know, I've had a lot of examples of friends of mine or You know guys that that think they have this thought of like working out where when they're in the gym They have to crush like every single way They have to make sure that you know, they could do what they did in high school They have this this memory of what, you know, a workout consisted of but now they have their career They have kids they have, you know, all this stuff and it's just like well I can't I can't like balance all of that together And meanwhile, I'm just like I finally had this conversation with my brother-in-law just recently too Just you know setting yourself up like with small goals Like so having something available that's in close proximity if you could set that up in your house Where you go down and you literally just practice those lifts again And you do it with way less intensity and you start really building momentum off of that just naturally That's this that's the formula for success You know, one of the challenges with this is that people when they think about working out They can't help but focus on their ideal body, right? They think to themselves like well You know, if I do one day a week Like I'm not going to get there fast at all. I want the body right now. Okay. Here's what you got to do Fall in love with the discipline and the results will follow fall in love with the results You're not going to get it I'm just going to tell you right now if you fall in love with the goal The goal of how you want to look and that's all you're focused on You're either not going to get there or you will and you'll lose it. I'm just that's just a fact Okay, 90% of you watching or listening to this right now. That's what will happen Now if you fall in love with the consistency if you become a Master of the consistency slowly like I'm talking about think about this way If you're consistent with your workouts and consistent with your nutrition What are you going to look like you're going to achieve that's the side effect of those things now Here's a good visual because I think people again They think oh I'm not getting results fast enough. Okay, so I've used this visual before I think it's a very powerful one But if you took two lines that were parallel and I moved one of them one degree Just to another direction one degree You probably would not even be able to tell the difference when you're looking at the two lines You can't tell but follow those lines along For one mile two miles three miles and the distance between them becomes Massive the further you follow them the bigger the distance between the two This is what happens with your body and with your progress when you apply what we're talking about Sure, initially you don't see these crazy results, but over time the results amplify Accelerate not only that but here's the best part the results start to become Permanent and this is what we're all looking for we're all looking for permanent change That's what they mean by lifestyle change is that you can accomplish permanent change But how you approach it means everything not only that you have to understand too how how detrimental it is for you to Rapidly lose and gain like every time you gain all that way back We add fat cells to the body so you only make it more difficult. Some people are like, I don't care I'd rather just you know when it's summertime I'm going to get shredded for when I'm going to be out of my bikini or in my shorts or whatever like that And so and then I'm going to enjoy winter all time But what you don't realize is by doing that promoting that yoyo dieting of up and down with weight like that Every single time you come off the wagon and you add that weight on you add fat cells and you make it that much Plus it gets harder every single time Oh, that's exactly what happens And you know it's funny about that adam is that people think Discipline is monotonous like I'm just going to be No, no, no, here's the deal your base is discipline Then when you're motivated you have fun and you push that's right So so what happens is when you drop you don't drop below fit and healthy Now when you're doing the motivation thing and that's how you're focused on then you go like working a lot eat Right, you know all the time to very unhealthy no activity when you're disciplined It's I'm doing great and then when the motivation kicks in because it still kicks in You're still going to get those those bouts of motivation This is when you have fun. This is when you go after prs This when you go after these bigger goals or whatever and it becomes real fun Then when you fall down, which is normal when you like, oh, I'm not motivated anymore You fall back on your discipline and your consistency Here's another part of the the mental state that makes a big difference It's how we talk to ourselves when we're trying to accomplish these particular goals Or how we talk about the things that we're trying to do It's very natural for us to use language like we're being forced And this is funny once I start saying this people listening or watching will know exactly what I'm talking about But it's funny that we treat ourselves Like children and that we force ourselves to do certain things that we want So if you think if you're listening right now or watching you're thinking, what are you talking about? I'll give you an example. Let's say you're on when you're motivated You know workout and nutrition kicks like you're motivated as hell You're working out you're eating right you're you're whatever and then you go to your friend's house And they're having pizza right so they're watching a a game or something and there's some fights and everybody's having some pizza And your friend says, hey, you want some of this pizza? No, no, man. I can't I can't have any pizza right now I'm trying to trying to get lean or you know, I'm trying to get fit or what I can't have it Now you ever stopped to to listen to yourself What do you mean you can't who says you can't who's forcing you to not have that slice of pizza? You are now you might think that that doesn't mean a lot But it does mean a lot because over time nobody likes to be forced to do anything in fact That's why eventually you rebel it's in our nature It is not look if you're a parent anybody who's who's listening to podcasts If you if you're a parent and you have a child especially a teenage child How do they rebel right they rebel and they don't just not do what you tell them They go way far in the opposite direction. What happens when you're in this state of mind of I can't have a cookie I can't not work out. I can't miss this workout. What happens when you finally go off? You don't just have one cookie. You have blood gates are open You have a whole package of Oreo cookies or a whole pizza right because you're rebelling against This force that you placed upon yourself. So here's something sounds silly. It sounds simple, but it's extremely effective Here's the here's the key right here. They ask you to have that slice of pizza. It's what you say I don't want it That somebody says to you. Hey, you want to skip your workout tomorrow Say, no, I don't want to skip that now You might think that's not that big of a difference But it's huge because it's a choice and it's a positive choice and the truth is it's a true choice The person forcing you to see I can't have that slice of pizza is actually saying I don't want it because I have these things I want to accomplish Change that perspective makes all the difference in the world now of all the things I think we're going to address and talk about I do think that this is one of the ones that take the takes the most Practice to get good at and the reason why I say that is because I know that a bunch of people has heard you go on that rant And they're like, well Fuck Sal, I do want the pizza You know, I do and I say I say I can't because I can't because I'm falling a diet and I'd be lying to myself If I said I don't want it and there's and that's why this takes a little bit more practice and how do you get from Saying, okay, I don't want it or I don't want it instead of saying I can't have it and the the steps are like this You have to start to learn to connect How your body feels when you eat certain types of foods Okay, I don't care who you are. Okay If you've never really paid attention to this and you start paying attention to How your body feels after you crush four or five slices of pizza Right afterwards and the the night that night of and the next day Pay attention to your stool pay attention to your hair pay attention to your skin pay attention to your mood your energy How you sleep? All these things are affected by what we consume And then compare that to when you make a different choice say a chicken salad, you know or some steak and you know and some vegetables or You know compare it to something that's whole foods and natural and then compare how you feel to that And then you start to reframe How you look at it. So that's what makes saying I don't want it easier is when you've learned to make that connection Yeah, and it's it's it's also It's also understanding that you actually don't want it and what I mean by that is okay When you're making a choice, especially a challenging choice that First off every choice doesn't mean that one is a hundred percent or everything about it I don't like and everything about this choice. I love that would make life super easy, right It would be a piece of cake The truth is that some choices have aspects of them that you might actually Enjoy, but that doesn't override all the other things about the other choice that you're going to make So for example, let's say you're you're married. You're you're dedicated to your spouse You're just you love each other. You've been married for 25 years This is very normal. You see an attractive person walking down the street They wave at you start talking with you. They're flirting with you now There's maybe a part of you that says hey, I want to talk to this person I want to I don't know get their phone number or whatever But do you if you're a good person probably not because the truth is you don't want to you might recognize that you like the You know, maybe the way they look you like their attention, but the truth is you don't want to just like the pizza I acknowledge that it's going to taste good, right? I acknowledge that it's going to it's going to taste really good to me I'm going to enjoy the way You know as I'm eating it but the truth is I don't want it because that Is not more important to me than the other stuff and the stuff that adam talked about That's all it is. That's really all it is. It's okay to to It's okay to look at the other aspects okay to say, you know, if I don't Work out tomorrow morning. I'm going to enjoy sleeping in I'm going to enjoy being lazy in the morning Do I want that more though than what the workout is going to provide for me? Do I want that more than the muscle and the fat loss and the way I feel? No So here's the truth. I don't want to miss that workout But yeah, that that soft talk is going to take a lot of practice and and for a lot of people and really highlighting A lot of the things that you are enjoying like it So paying attention to those signs and signals, you know, trace it back trace it back to new foods you introduce that are You know healthier in the diet That you know, you really enjoyed certain aspects of them besides the taste besides like, you know The obvious things that you know, you're seeking before that So it's really about, you know, taking taking certain elements of what you're doing that are contributing towards this success And and really trying to dwell and focus on the positives of it and highlight those And then that way you can start having that dialogue where you know, I know how I feel when I'm in this state And I'm doing these things correctly versus, you know, the the other side where it's like, okay Well, I don't want that so now I can start, you know, eliminating and saying well, yeah I don't want that. It's not that I can't have it. It's just I don't want it Well part of getting to this place too is Understanding and knowing where your original Motivation comes from or drive to change, you know comes from many times It comes from a very insecure place, which makes it even more difficult to become self-aware And and look at it this way. It's many times people are motivated by The I don't like the way I look or I've been teased or I feel like I'm not attractive You know, or I'm fat, you know, they have a lot of this self-talk that's happening And if you want them to become self-aware about how these foods are making them feel But they're still hung up on the the wrong things to motivate them into changing their behaviors It's going to be an uphill battle, right because if you hate yourself, right if you hate the way you look You hate your body. You hate your belly Well, you're this person that you don't like well this person doesn't deserve to have pizza No, you can't have any pizza right now. You fat ass. You can't do that, right? It comes from that, right? Why don't we flip that? Why don't we flip it rather than saying rather than looking in the mirror and saying I hate the way I look. I hate my belly. I hate my whatever. Why don't you look in the mirror and say, hmm? I haven't been taking care of myself physically And I am somebody that deserves to be healthy. I'm somebody that deserves to feel what good health feels like I'm somebody worth taking care of I value my body I love myself and I'm going to start treating myself like I love myself Now I don't want that or I do want that now it becomes much easier If you take care of yourself like someone who you care about or that is worth being taken care of The decisions you make tend to be much better than the decisions you make when you hate yourself. In fact, when you hate yourself Workouts become a form of punishment and restricting food becomes a form of punishment. In fact, we've all done this You have a weekend with your friends and you go off the rails and you eat and you drink or whatever And then you think to yourself that's it Monday. I'm gonna go to the gym and beat the shit out of myself I'm gonna go in that cardio. I'm gonna hammer myself. I don't care how I feel I'm gonna sweat it out. I'm gonna sweat it out and beat myself up and you wake up Monday And you feel like garbage because you had a tough weekend But you force yourself to go to the gym and you push yourself so hard In fact, some people push themselves so hard that they get sick and they throw up and then they feel like I you know what? I deserve that. In fact, they feel pleasure from this almost self-flagellation like I I deserved, you know that punishment now. Let's compare that to somebody who is treating themselves like they care about themselves Wow, that was a man that weekend was crazy. I you know, I had fun with my friends But I went a little too hard. I need to take care of myself Monday morning comes around they wake up Oh, I don't feel good. I feel kind of hungover. I'm gonna go to the gym and I think I'm gonna I'm gonna go easy. I think I'm gonna do some mobility. I might take that yoga class Maybe do a couple strengthening exercises. Then I'm gonna make sure to get some good sleep So that I you know, I feel better. They're gonna make better just and here's the thing The person who took care of themselves actually did the better workout By the way, if I was training both of them and my client comes to me say, oh my god this weekend I drank and ate and whatever and how do you feel right now? Oh, I don't feel good I'm not gonna hammer that person through a workout. It's actually counterproductive and we'll give them worse results So self-love actually gives you better results. That's the whole irony of the whole thing Well, I like you give the analogy about taking care of a kid, right? Absolutely I mean, it's it's more like that where we don't think of it that way, right? Like you wouldn't punish your kid like that. You also wouldn't let your kid smash a whole pizza either You know saying he's not responsible So if you take care of yourself the same way you would take care of your child, it would look a lot different You know, it's funny. They did a study. Uh, I read about this because I remember years ago This really came to me and I remember I was me. I was I because I did it myself I was at a party and one of my cousins asked me to have a beer and I said no You know, he says come on. You can have a beer or whatever, you know, you know, whatever I said, no, I can't I can't and I remember thinking myself like what do you mean? I can't of course I can I remember saying, why am I talking to myself in this way? So I I did a little bit of reading and research and here's something that's interesting This is actually true When people take their pets to the vet and the vet gives them a prescription for the pet and they say Give this to you know, give this to Buster, you know at 8 a.m. And at noon with food And then let's say the person goes to the doctor themselves and the doctor says you need to take this medication Your blood pressure side make sure you take this at 8 a.m. And at noon Studies show that people are more consistent with giving their pets medicine than they are with themselves We tend to treat other people much better than we treat ourselves Now this makes a lot of sense From this perspective, you know yourself better than anyone else. So I know me I know all my shit. I know all my dumb decisions. I know my my bad thoughts I know that stuff we tend to be very cruel with ourselves in comparison to how we treat other people This is self-destructive and it never never works Flip it treat yourself. You gave the analogy of the kid, right? I let my kids have a cookie here and there because I love them But I don't I'm have all the cookies because I also love them, right? So if you come from that perspective It's much easier to say I don't want and this really feeds into the discipline that leads to consistency without it Very very tough road. You also got to be careful of other people projecting their insecurities on you Right a lot of times you get in rooms where people will make you feel guilty for making good choices for taking care of yourself And because they're not taking care of themselves. They're oh, you're such a loser cell You're not going to drink beer or you're lame or you're boring or oh my god You're one of those Yes, so you got to be careful of of that too and be aware of because that's what makes this challenging for some people sometimes It's like, okay. I'm I'm loving myself I'm going to make these decisions But then they fill this outside pressure from other people because other people are projecting their insecurities on them And I heard this the other day and I thought it was it's like a mirror is what it is Yeah, I thought this was a really cool statement I can't remember who the lady was that was being interviewed But she was asked like what was the best advice like her father had ever given her And her answer was that no is a full sentence And I was like, oh, that's really powerful. Those are the Olsen twins, huh? That's the article with the Olsen twins. I think I read that. Oh really? Yeah, their sister was in that that show on that marvel show. Yeah. Yeah. I don't know where I don't remember where I read it or heard it or whatever that but I thought it was really interesting because I I do remember a time in my life where I felt I had to explain myself anytime. I didn't want to do something Versus where I'm at now in my life where I've learned to get very comfortable with that and it served me well Not only in in this arena, but in like business and other things too of when Someone asked me something and I don't want to do it. I don't have to say no because I just say to make up some back No, that's it. It's a full sentence. I'm gonna do it. That's it. No, you don't have to explain yourself You know, it's funny about that if you say something like like you just say no like that or you say no I don't want any they normally will not bother you. They don't that's right If they say have this, you know, this pizza like we're talking about and you say no, I can't You end up getting this conversation. Why you can't you it's only one big year But you say no, no, I don't no, I don't want any they leave you alone Usually unless you're at my grandma's house in which case she doesn't leave you alone But most of the time Most of the time they leave you alone and it's actually quite easy. They respect that it comes from a you know Why because instinctively we know it's coming from a good place. It's coming from a place of confidence The I can't we know instinctively is weak. It's shaky. It's tyrannical Right and so the person wants to they want to almost pull you out of it If not if they care about you or like you said, it's a mirror reflecting itself. I think you're trapped or something They're trying to save you. No, 100 percent. Absolutely knows a full sentence. That's right Here's the other thing that I think is very important is when you're when you're focusing on the the things that you want to That you want to pay attention to in terms of your progress Rather than focusing on how you look rather than focusing on your appearance Focus on your health instead now. Here's why and what I mean by health is how do you feel? How are your movements? Are you do you have good mobility? Are you strong? Is your stamina improved? All those things versus looking in the mirror. Do I look better? Do I look sexier? Do I look more fit or whatever now? Here's why health is so so much besides it sounding nice and everybody's you know Health is a great thing and all that stuff and appearance is shallow and what blah blah blah Here's the real reason why or I should say the reason why most people will get what I'm talking about Because if you're listening or watching right now, here's what I want you to do I want you to close your eyes and I want you to picture Your body In perfect health right so picture yourself healthy mentally and healthy physically So and what I so real health not just health like you know in a magazine But in terms of the total health spiritual health mental health and physical health What does that body look like that body looks amazing right body looks incredible If you if you focus on health, you'll get the appearance The reverse is not true if you focus only on appearance oftentimes the decisions that you'll make will lead to poor health Which then leads to poor appearance Focusing on appearance leads to plastic surgery. It can lead to overtraining. It can lead to Overdieting it can lead to You know drug use it can lead to a lot of crazy things which take away from your health But then eventually take away from your appearance. This was uh most obvious to me when I got into competing I again going into it was going into this idea that this has to be You know the the best of the best when it comes to nutrition discipline all that stuff like that and exercise Science and then also I thought would be some of the healthiest people I would ever meet um and what I found was I found more Eating disorders and dysfunction within that community than I previously had in the 15 years Of training all these people obese people and normal everyday people that are struggling with weight and insecurities and everything like that I found more dysfunction in that community and that blew my mind But it's it highlights the point that you're making right now is that community is extremely good at focusing on aesthetics It's extremely good at the appearance thing. They have they've mastered that But like you said many times that takes you down this this dark path of making choices That are unhealthy for ourselves to at to sacrifice to make a look totally. Here's a two direct. Here's a two outcomes of focusing All your attention on your appearance either one most people fall into this category You you don't get you don't you're not consistent. You eventually get sick of hating yourself You get and you end up saying something like you know your friend says hey, you're still working out I know you were working out like crazy before now, man I just want to enjoy my life And I just and the reason why you say something like that is because you you were sick of hating yourself You were sick of hating your body You were sick of focusing how you don't look the way you want to look you were sick of focusing on appearance That's most people right then you get the small percentage of people who are so Utterly obsessed with appearance that they become orthorexic They become obsessed with food. They become obsessed with their training. These are the people you're talking about This is like that competitive world. This is the extreme fitness world And although these people are very consistent with their diets and training. They're very unhealthy in other aspects of the life They have their relationships are gone. They don't go out or do things with friends because no no I got it doesn't fit my meal plan. I can't do whatever No, I can't miss my workout. Sorry, honey our wedding anniversary doesn't matter It falls on leg day. So I got to work out got to do my thing or whatever So it you those both are the outcomes of focusing on appearance both of which are hell Both of which are not good places to be now the person who focuses on health You know what comes from focusing on health balance Natural balance because healthy means this it means eating Properly for my physical body most of the time Sometimes it means I do enjoy some pizza or a glass of wine or that cookie because in those moments I think i'm feeding other parts of my health in those moments. I think it's about the moment right now I'm with my friends. I have hung out my friends in a long time My my aunt made homemade pizza. I know it's not going to be good for my physical body But this is a good time. We're having together. I'm having this glass of wine. We're all connecting over this food So I think I'm going to have some pizza it it actually leads to natural balance, which is incredible And it's long-term appearance. You that's the that's the side effect of all this You're also less likely to binge on those things in those moments So somebody who restricts really really hard like a competitor and we see this post shows You restrict so hard. You're so disciplined and then after the show You go ape shit on everything you eat every candy every fast food and you go bananas and you put 20 30 pounds on Versus the person that recognizes that relationship health matters too and that hey It's okay for me occasionally to have the glass of wine with my my partner for our dinner date or Okay, I can have a slice of pizza because we're all watching having movie night together But that person can go I'll just have a slice or two But the person who never has it tells themselves They can't have it and then now they can because the show is over or their their goal They achieved they eat the whole fucking pizza. Well, and there's a distinctive sort of aura and look about somebody who's actually exudes health Versus somebody who's just like completely focused on, you know, their aesthetic type of presentation And and really like, you know, just focusing on other metrics that are important for you You know, this is this is something that's going to carry with you even further that, you know You're just going to build on that from then on out. Yeah, it's it's actually Real health is is vibrant and it's attractive in person Fake health might be attractive in pictures. It might be attractive in instagram But you know it when you see it in person you meet the person And either insecure or they don't have they don't you know, I know he's ripped, but it doesn't look healthy to me Or I know she's lean, but you know, she doesn't look healthy real health is extremely attractive You know back to where you were talking about what the food atom about the the person who binges on the pizza versus the person That has a couple slices Here's some more characteristics of what that looks like The person who's healthy who focuses on health when they're having the pizza If you watch the meat or if you've experienced this yourself, you're enjoying the pizza I'm eating the slice. I'm biting into it. I'm enjoying the food. Wow. This tastes really good. Oh, the sauce is incredible I love this be they're in the moment enjoying the pizza the person who's binging Doesn't even focus on the slice that's in their mouth focus on the next one. They're focused on the next one It's not about the pizza. I'm eating It's about the one that I want to grab and put on my face right afterwards You might have experienced this yourself. You're not even focusing on the taste It's about getting the next one In fact, when people eat with awareness, they eat far slower than when people eat binge when people binge The speed at which they eat is so fast In fact that they eat past the point of being full to where they feel sick to their stomach Somebody who's healthy who's actually enjoying the food enjoying the the taste of the food Is eating in a way where it feels okay They don't go past full and they actually have a better experience So focusing on health will get you the appearance that you want and here's the other thing I know some people are listening saying well, what if I want to get ripped? I do want to get shredded Well, that's okay because here's the deal Focusing on health and being consistent in discipline will keep you at this level Then you get those motivated spurts go ahead and get shredded But guess we're gonna fall back to healthy You're gonna fall right back down to healthy and relatively lean The other way is like I'm gonna get shredded and then what do you fall back to gain 30 pounds Look way different feel way different way different. In fact, these competitors you're talking about You know, I've known female competitors gain 30 pounds in a month post show Oh, it's very calm tiny girls 110 pound girls getting 30 pounds in a month Like you can't tell me that that's uh, that's coming from a good place That that's coming from self-love. No, it absolutely isn't look Go to mind pump free calm and download all of our guides We've got lots of great guides there You can choose from to learn about everything from building muscle to burning body fat. Also if you like this episode Everything that we're talking about you can find in the book That I wrote called the resistance training revolution In fact, you can pre-order it right now at the resistance training revolution.com Working out was only for fighting for me my whole life I've only thought about trying to fight with people that's why I want to work out and then I realized no, that's it's for your mental health That's what this thing is it's all about your mental health You're in there you're working your physical and that's the whole thing That's why you never want to stop Yeah, and because I look at this today. I'm like It's easy for me to go