Gamify your health, lose weight, and improve your performance through taking the right measurements on a regular basis.
Listen in as I interview Angela Barrus, a Behavioral Therapist, as we discuss what to measure, how to measure, when to measure, and why to measure.
When we treat our body as our own fun science experiment it can make a big difference to our health and well being.
See all episode artwork, links and notes at:
https://blog.dirobi.com
This show is for informational purposes only.
None of the information in this podcast should be construed as dispensing medical advice.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Find episode links, notes and artwork at:
https://blog.dirobi.com
This show is for informational purposes only.
None of the information in this podcast should be construed as dispensing medical advice.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Gamify your health, lose weight, and improve your performance through taking the right measurements on a regular basis.
Listen in as I interview Angela Barrus, a Behavioral Therapist, as we discuss what to measure, how to measure, when to measure, and why to measure.
When we treat our body as our own fun science experiment it can make a big difference to our health and well being.
See all episode artwork, links and notes at:
https://blog.dirobi.com
This show is for informational purposes only.
None of the information in this podcast should be construed as dispensing medical advice.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Find episode links, notes and artwork at:
https://blog.dirobi.com
This show is for informational purposes only.
None of the information in this podcast should be construed as dispensing medical advice.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
[inaudible].
Speaker 2:Hello, welcome to this episode on the top and most critical health measurements you ought to be taking on a regular basis. But before we jump in, I want to tell you something really fascinating. I picked up on the other day on a different podcast about superbugs. You've probably heard about these, you know, the flesh eating bacteria and the strains of bugs that are evolving faster than antibiotics can deal with them. Scary stuff. And there's an episode on Sam Harris's website, the making sense podcast where he interviews Matt McCarthy Who's written a book called superbugs. Very interesting information, very relevant, something we should all know about and protect ourselves from. And it Kinda got scary. I mean if you listen to this, it's obviously about, you know, you know, when you were talking flesh eating bacteria and similar things of Bola, et cetera. It's not stuff that we want to ever get or deal with or have a family member deal with. And yet along the way, he said a super interesting thing because he's dealing with five to six patients a day. But Sam says, well, aren't you worried about getting one of them? He says, no, no, no, I'm not. I, I have a strong immune system and I was kind of blown away. Right, because there's a lot of these people who are affected by the superbugs. They're already in the hospital, they've already gotten an infection. Their immune system is down. Well that was a huge eye opener to me and it kind of took the edge off the scariness of it and so you know, working on our immune system is something we should not take for granted. It all starts with nutrition. Getting those five to nine servings of vegetables and fruit every single day is critical to that. Exercise is critical to that and I can't control what you put in your mouth on a day to day basis, but I can provide you a supplement that also will supplement those good behaviors. Mimi's vocal glue to fine has been called at least glue to find has been called the mother of all antioxidants by Web MD. A fairly conservative and respected website. Gludethyon boosts the immune system. There's multiple clinical studies on this. This is not a new supplement. It's not untried. Uh, there's tons of research behind it. The problem with it is, is there's three elements that make up the product and when they get in your digestive system, they break down and literally are no longer glutathione. So we have put ours in a spray format very much on purpose. When you spray Mimi's miracle glue to find in your mouth, it then sublingually goes into your bloodstream through the cells of your mouth, wall as glutathione so that it can work its magic, boosting your immune system the way it's designed to. You never want to take glue to find in a capsule or a liquid that you swallow. It should be taken in the mouth and what they call sublingually, which is when you've put it in your mouth and hold it there for maybe a minute until it absorbs into the body. So check out Mimi's miracle gluten[inaudible] on to boost your immune system. It'll help prevent you from getting sick generally and it'll give your immune system a kick and support those good habits that you're learning. By listening to the dire ob health show, you can get 15% off that and anything else you want to purchase at[inaudible] dot com with coupon code insider I, N, s, I, d, e r and I will put a link to the episode about the super bugs in the show notes for this episode, which is number 109 and if you ever want to go to the show notes and click on any of the links or learn more about these episodes, it's at blog dot[inaudible] dot com we do a blog post for every single episode where we reference the things that are mentioned in this episode. For example, we referenced a really cool scale that we discovered on Amazon that measures your body fat and your weight and your visceral fat. Very cool, very accurate. 26 bucks. I mean, I don't make money on this. I'm not an affiliate link or anything, but uh, you know, I use it. Angela who I interview, you'll see that she's using it as well. So it links to things like that you can find and just click on them at the correlating episode on blogs at[inaudible] Dot com again, this is episode one oh nine, so let's jump right in. I came up with five things that I think are very critical for all of us to be tracking on a regular basis. And as I was going through this, I thought, oh, I need to call Angela. Angela is my sister. She lives up near Seattle and as a behavioral therapist, and I called her and said, Hey, I'm preparing this content on what things we ought to be measuring and keeping track of in our health. Could you, could you help me out with this? I got a few questions and I want to get your feedback and 10 minutes in I said, Angela, I should have recorded this. This is phenomenal. And we both laughed about it and I said, wait a minute. The light bulbs went off cause she said, you know, Dave, this is what I do for a living. Not OK. Uh, hadn't really thought about that part of it, but she agreed to come on the podcast and be interviewed. So as mentioned, she is a behavioral therapist, a coach, and a professional speaker. She works with clients and audiences to create the life, relationships, career and speeches they desire. She celebrates healing and transformation as her courageous clients and audience members reframe their stories, claim their divine privileges and share their impactful messages. And that is the bio that she has on her website and what she does, she is the founder and owner of empower your life, clinical hypnotherapy and life coaching. So she's been in a long time. Uh, she, she, she helps people from all walks of life with all types of issues or trying to overcome in their life. But many of those, as you can imagine, are health related. So she was a wonderful guest. It was fun to interview my own sister and to have this, have her expertise here on the show. She had lots of actionable nuggets and great ideas. So with no further ado, I hope you enjoy this interview with me and my big sister Angela, the behavioral therapist of the family. As we talk about the five most important things you ought to be taking track, keeping track of and measuring in your own health journey. Enjoy. Hello everybody. This topic is one I've been fascinated with for a very long time because, oh, about 15 years ago or so, I was introduced to the concept of the body as your own science experiment and I as I've always loved that, I've loved the idea of measuring things, whether it's weight or body fat or how fast I can do certain things, how much weight I can lift. And once I got that concept of treating my body like my own personal science experiment, it became more fun for me. It helped me to set goals, it helped me to know where I was at. It helped me to know if I was sliding backwards or on a plateau. And so this has been a really cool thing and I got thinking to myself, what are those most important things for most people? Those measurements are things that we could keep track of that would give us the most bang for the buck to help us to be more healthy, perform better, be at our best in whatever way. And so I was thinking through these things, I was googling about it. I was going to do a solo episode on this topic. And then I thought to myself, you know what, my sister Angela, who is a behavioral therapist, she would be excellent to talk to. I just want to run some of these ideas by her and see what she thinks about it. And so I gave her a call and
Speaker 3:okay.
Speaker 2:And She just immediately started giving me this great advice, tremendous ideas. And not only that, she kind of said, you know, I do this for a living. You know, like I do some of, I'm not a health coach specifically, but I help people improve their behaviors. And sometimes that's overcoming addictions and sometimes those are related to food and to health related issues. And so, uh, we started laughing about that, that I had just kinda called her as my sister but in actual fact as a professional, this is the kind of thing she does. I said, Angela, I wish I were recorded the last 10 minutes cause it was so good and I invited her to be on the podcast so that we could just continue that conversation and get some professional advice. Angela, thanks for being on the show.
Speaker 3:They didn't say Dave,
Speaker 2:it was pretty funny when we got talking and I realized I wished I would have recorded our conversation. We hope to recreate that here but let's jump back into that a little bit in and before we do, although I will have done an intro, uh, before the episode with kind of you know, who you are and your, your basic bio, what's just tell people briefly your elevator pitch of what it is that you do.
Speaker 3:In a nutshell, I help people get on stock when people are moving forward, trying to move forward in any area that their life, sometimes they can hit a plateau or they can, they realize I'm doing some self sabotaging behaviors. And that's all really to do with what's going on in the deep subconscious mind. So I help people harness the power of the subconscious mind so they can continue to move forward. It's pretty simple and yet very powerful and profound work,
Speaker 2:right? And it can relate to anything. And that's why when we had this conversation, you have actually had clients and of course you're not going to share anything that's private about clients. But in general, you know, you've had clients that have dealt with a lot of these things, health related issues, everything from addiction to food issues, et cetera. And so when we talked about some of these, these five things that we kind of figured out, uh, that that really would be the best things for people to keep track of, or at least a portion of them. We're not saying everyone has to always measure these five things. We're going to present these five things to those of you listening and you know, take what works for you. But as we, as we talked about these, some of these, uh, you know, you've directly had experienced with, for example, um, I bet you've had people, um, that have struggled with weight issues and, and maybe for examples weighing on a regular basis might even be a, a trigger or a negative experience. Is that right?
Speaker 4:Okay.
Speaker 3:Absolutely. Sometimes that is a form of self punishment when to other people weighing every day as a form of celebration and, and positive motivation
Speaker 2:and yeah. In this episode. Yeah. And what we're wanting to do of course, is present this as a positive information and positive ideas. And, and so maybe we ought to kind of preempt, uh, maybe for someone listening who's like, oh, I don't, I don't want to know what my body fat is. I don't want a way on a regular basis, or I don't want to take a tape measure and, and wrap it around my body parts and see where they're at. For people listening who might be open to these ideas but not excited about it. What do you say?
Speaker 5:I think that's a great plan. And also if we can loop back to those who do have a difficult time, when they do see the numbers, I have an excellent strategy for them. It's very powerful and it will help them move forward. So if we loop back to, uh, for those people who do find it difficult to look at the number on the scale, um, just let's, let's come back to that and I have a great strategy for them.
Speaker 2:Okay. Then let's start with that because that's probably the most simple measurement to take. It's the one that most people are familiar with. There may not be a house in America that doesn't have a bathroom scale. And so this is number one, not because it's necessarily the most important or even the best. But let me lay this out with a little bit of a story. I've got a friend, a personal friend of mine who did not weigh himself for five years, just got out of the habit. And then one day he decided to step on the bathroom scale and was absolutely shocked to discover he had gained 40 pounds and he hadn't noticed it because it happened so slowly. And then he got on the scale. And in that case it became a very positive thing. Although he was alarmed that he hadn't noticed he'd gained 40 pounds at the same time. It became a healthy trigger to turn that around any and he started being more healthy, exercising and eating better. And so let's talk about that one, the scale, the bathroom scale. Why do you think it's important that people weigh themselves on a regular basis?
Speaker 5:Well, f Um, and this might sound really strange, but just to set this up, your imagination is one of the most powerful gifts you have. Your imagination can help you become healthier, your imagination can help you become even less healthy. It just depends on how you're using your imagination. And unfortunately a lot of people are using their imagination in the form of worry. They're predicting the future in a negative way. So some people, when they step on the scale, they see the number, they go right into using their imagination to create exactly what they don't want by predicting the future in a negative way. And they, they, they get off the scale and they're okay, great. And then they start putting things in their mouth and living a lifestyle that does it doesn't contribute to what they say they want. So what I suggest is you get your baseline number and then tell yourself, you know what? I'm not gonna wait for a month. And no matter what, just don't, even if you're curious, just don't wait for a month. Because sometimes we go up and down as we're stabilizing our lifestyle and moving into our healthier choices. And so if you feel like you're triggered when you see that, oh no, I've, you know, I was doing good and now I've gained a couple of pounds. What's that about? There's just so many factors that come into play. So what I suggest is that you choose a number that you're moving towards. It may not be your final number. So, uh, for instance, if you want to lose 50 pounds and, and you can realistically, you can really conceive of, you know, I think I can really accept the fact that I can leave lose 10 pounds, then you put that number on the scale. So if you weigh 250 pounds, then put 240 pounds, just 240 that number on a sticky note and place it over the area where the numbers show on your scale. And now this is your new scale. This is the scale that now helps your imagination, become your friend, become your ally. So when I say don't weigh, or what I'm meaning is, don't move that paper, just step on this scale and look at that number. And you now use your imagination. You Act as if that is the number, the real number. And I invite you to get into
Speaker 3:it. Just use your imagination and just get into it. Just celebrate how and allow yourself to feel how you will feel when that is that the actual number and this does so many things, positions you energetically, it teaches your subconscious mind, which is at the developmental level of a five year old. It needs to be coached by us. And so you don't have to be an expert in harnessing the power of your subconscious mind. You just do this technique and it will help you more than seeing the real number every day. So you look at that number, you start your day off by celebrating. You can even throw your hands up in the air, you can shout, you can scream, you can holler, and then you move forward with your day. Now imagine how that will help, help steer you and help motivate you to make healthy choices. So that's the technique that I share with my clients who are really, um, really more off put by seeing their actual number.
Speaker 2:Okay, excellent. And then I want to add one small point to that because uh, as a certified health coach, I'm in the precision nutrition coach group on Facebook, which is extremely active. And often there are issues regarding the scale and, and weight and, and from all, all, all of that and seeing a lot of different posts on this and some of the challenges people have with measuring themselves. I think the other thing I'd throw out there is to just make sure you're not comparing yourself to anybody else. I think that is, is something that, uh, is negative, uh, you don't have to be is as light as so and so. Um, we've all got our own bone structure. We are all built, built differently. There's Mesomorphs and ectomorphs and Endo Marson. Each of our different body types is different and how much weight we ought to be carrying. And honestly, there are some people that their weight goal is, is too light. So it wouldn't hurt for you to get a little bit of expert advice on what your ideal body weight ought to be if that's your goal. If your body, if your goal is to hit your ideal body weight, uh, it's probably worthwhile to have a health coach help you with that. And so that being said, uh, let's move on to number two, which is body fat. Now this one's a little trickier. Uh, not many people have either calipers or a bod pod or a dexa machine, uh, readily available to just measure their body fat, but they're the body fat. To me, body fat is more important than weight because of the things that I just said. Uh, there are people who could be at their ideal body weight technically, uh, who may have a little bit too much visceral fat or still, uh, not line up in their, their numbers when it comes to body fat. Body fat is more indicative of health then the actual scale because of the different body types that are out there. And so we had this conversation for the first time two, maybe three weeks ago, and as we're having the conversation, Angela said to me, you know, so th the challenge with this one is I get it. I agree. The problem is, it's kind of a bummer. Like, how do you tell people, hey, you gotta like go to your local university, uh, to get their body fat measured. That is highly inconvenient. And so it's interesting because I use or have used the Omron scale, which is mostly accurate when it comes to body fat, let's say within four percentage points, which is not that accurate. And as Angela and I talked about this, we ended up doing some googling and finding out what's the latest, greatest in home equipment that can measure things like this. And we ended up both buying the same scale off of Amazon and both of us loved it. And A, I've been pleasantly surprised. I can't believe I put up with my old Omron for so long after having this. I'll put a link to this in the show notes. Um, but that whole a preamble of being over with now. Uh, Angela, why don't you talk about body fate, uh, bought body fat percentage and your experience with this new scale we discovered on Amazon?
Speaker 5:Yes, I, it's interesting how something can feel more like a boulder then is then. It really is. And just some research helped us realize it's just a pebble. And how often are we doing this when it comes to our health and wellness? This was a boulder in my mind because, uh, like you said, going to the university and getting your body fat measured. Um, and then how often will you do that? Because we want to get our baseline, but then the frequency of just checking in it can be so motivating. And so when you found the scale, I, I ordered it immediately and I can't even believe that our solution costs so little. It wasn't even a financial decision. All it was was a time decision to get online and order the scale.$30. Some people are spending that much in soda every week, right? So getting the scale, there's an app to it and you can see your trend. And I, I love baseline and I love trend when we see our trend, it's so helpful. It, it's so inspiring. It helps us modify our behaviors in the moment when we see what happened between today and yesterday. And then we can alter our, our choices based on that. And that's what this does. It gives us our body fat and I, you've probably had this experience where you're working out, you're doing everything right and you keep going and going and going, but you're not seeming to get any results. The body is the same. Maybe clothes are still not quite, you know, shifting and feeling more comfortable. But what's interesting is when you weigh your, you measure your body fat, there's some progress there when maybe measurement and the weight aren't budging. So I love that, that we, it's so easy to measure our body fat now,
Speaker 3:yes and no. How accurate is this$30 a device? We're not quite sure, but again, it comes to baseline. We just need our baseline and we go from there. It's really just a form of feedback. So it doesn't have to be a hundred percent precise. Sometimes people come into, you know, perfection can stop them from moving forward and, and accepting a new behavioral modification device into their life. Throw out, just kick perfection out the door and just look at this as a baseline that is consistent from where it started. It doesn't have to be that it, you know, how exact is it compared to what you, what happens when you get in the water tank at the university? That's irrelevant. It's really more about our trend. So I am a really excited
Speaker 2:me too. And I have, I've used it more. I loved it from the very first time I used it. And one of the things I want to point out is that I've been a real geek about these, these measurements for quite a long time. I've kept my own personal measurements in a binder, um, with any of my, my achievements. You know, I keep track of when I was running, I wanted to keep track of how fast my mile time was, my 400 time, uh, my 5k time. I kept track of those things. Um, my repeats, tempo runs, uh, in the gym. I've kept track of how much I lift, how much I do for certain sets, three, five, 10, uh, whatever and end. Um, and I've gone and I've, I've done the Bod Pod, I've done Dexa and I've done calipers. My, my local gym has calpers, which are quite accurate. And then I've often compared them to my Omron machine. I've actually taken my Omron machine to the university. When I first got it, did the Bod Pod, hopped out, knew exactly what my body fat was, measured it on the Omron, which showed three points too high. And then from then on, I just took my body fat on the Omron and subtracted three thinking, well, that's pretty darn close, right? And I'm not a world class athlete. I'm at everything you just said. I'm like a man I don't need perfect. I just want clothes. Right? So, but, but what I'm saying is I know my numbers really, really well. And over the years, if I've gotten a little lax on my exercise and I put on some weight around the belly, I n I know what that will do to my body fat. I've, I pretty dialed in with this. OK. And I, I'm just telling you that from my experience and from having multiple different tests of different types, when I stepped on this machine, I knew it was dead on. I just knew it. Um, it was more accurate than the other machine that had been been using. And the other thing was all of them have a little body age, like they estimate what your biological ages and, and for me as a health geek, of course I always want to pride myself on, you know, I'm 53, I want the body age to show 40. Right. And of course you do Dave. Yeah, of course. I mean it's part of the deal is, is a middle aged awesomeness, right? Like yeah, d is the new 30. That's what I'm going for. And I want my machine to freaking say that. Well yeah, but my old machine, it aired on the side of too old. It ticked me off. I'm working my butt off and it says body age 60. I'm like shut up. And so and so, although I didn't trust the machine, it was still really annoying. So yeah,
Speaker 3:cause we can call this your happy scale.
Speaker 2:That's right. This one, this one, it wasn't, it wasn't that significant. I have to admit I, I wished it was better, but I'm 53 and it showed my biological age was 52 I thought, at least it's younger than I am.
Speaker 3:Yeah, that's exciting. And you know, the thing I love about what you're saying, what you're showing here is what you're doing is gamifying this.
Speaker 5:And of course, whenever we can game a five something, it adds more fun. It feels more like play and not work and not effort. And the fact that you're keeping your numbers as one way for you to gamify your, your health and fitness. And so I, I just really applaud you for that. And I'm gonna, I'm, I'm intentionally, since we had our call, our talk a few weeks ago, I've been intentionally adding more game of fighting aspects to everything I do. You know, just, you know, like let's say I, I'm out for a hike for an hour on the same trail and I have to hurry and get back. I just like, I'm gonna to touch that tree way up there. And that's just adding more playfulness to it. And that's what you're doing. And I know you're really super laser focused on health and wellness. I know you take it very seriously and this you keeping track of all your, your numbers. It's exciting for you and it's motivating for you and it's actually just gamifying it for you. So I love that.
Speaker 2:I'm glad you pointed that out because really I you just, you just spelled out why I wanted to do this episode. That's what I'm hoping to share with everyone. And I'm so glad you had that response because that's the idea. I was hoping that people would listen to this and go, cool, I'm going to treat my body like a science experiment. And for me it really works. Uh, for me when I'm measuring, you know what, what, when you measure things, it tends to, for me at least, to have builtin motivation. Well, how could I do better? Okay, I measured that. Here's what it is. How could it be better? And ideally that's what we want. And that's why I wanted to address the negative of it in the beginning because what we don't want is for people to go, oh, that sucks. I don't want to weigh myself all the time, but if they could maybe find a way to do ideas like what you said earlier, and to take these concepts and turn them, I love that word gamify. That's awesome. That's so, that's great. Let's move on to number three now that we're playing a game here. And that is measurements. Now measurements is interesting because this is one that I did not like myself. Um, being the skinniest guy on the basketball team, uh, as a, as a teen, uh, anytime, you know, uh, there was a point in my life when I was six foot one and 140 pounds and that's really, really skinny. OK. And so to take a tape measure and put it around my neck or my arms or legs was like traumatizing and embarrassing, right? Because I was the skinniest. Right? So, um, I, I never liked the idea of measurements. Even when I started lifting weights and, and started to, you know, improve my health, I still had that negative in the back of my mind of I don't want to take a tape measure and wrap it around any part of myself. Right? Uh, uh, and, and yet a long time ago, it was a long time to go, but this stuff sticks, you know, and, uh, and yet the reason why I think this is important is because, uh, I've come to realize, cause we, we have thousands and thousands of people that, that buy our product pounds and inches drops, for example, to lose weight. Right? And in the weight loss arena, I have just come to appreciate, there's nothing like losing inches. Um, it goes back to what you said about the scale. The scale doesn't tell everything. The body fat doesn't necessarily tell the whole story either. But when you take a tape measure and you wrap it around your neck and then your shoulders and then your arm and whatever procedure you're going to do, um, there are a lot of people that if we'll take that baseline and then they start a diet and they feel like the scale isn't moving, but they take those measurements and they find that they're actually having a transformation that isn't yet that noticeable. And so I've come to appreciate this one. Why don't you talk to that for a minute about taking physical measurements of the body. Okay.
Speaker 5:Yes. So my in-person clients, I have clients who are virtual, you know, on the phone and then clients who are in person. And I've measured many, many bodies. And I used to do the standard measurements. There's maybe six or seven standard measurements. And I had a, uh, a measurement chart that I was using and one of my clients had lost eight inches in four weeks and she was excited. And then she goes right into, but I lost a whole lot more than eight inches. And I'm like, wow. You know what? What'd you mean by that? And she said, we just measured, you know, seven or eight points of my body, so how many inches did I really lose? And that just was so intriguing to me. We started talking about why do we only measure this many parts of our bodies? So I have them, I'm like kind of a little bit of a nerd like you. And I got way into this, I dove into measurement charts and I did a lot of research on that. And I have created the most robust measurement chart you've ever seen. I couldn't find anything else like this. And I interviewed clients, I asked them for feedback and apparently to some of my clients that back measurement is extremely important. And to me, I wouldn't even think about it. I was really actually quite surprised. Some of my clients told me actually my wrist measurement is really, really important. I, again, I didn't relate to that, but I said, your wish is my command. And I made it my mission to make the most ultimate measurement chart of all time. And I call it my celebration chart. Um, so, you know, the client sees that and they personalize that my celebration chart. And this is giving them an opportunity to really celebrate the way we use it as we do about 23, 24 different measurements, uh, to get the baseline. And then we, if they want to see how they're progressing, we can choose or they can choose a few measurements to do maybe the next week, the next week. And then on week four, we do all of those measurements again. And so they don't have to keep these measurements every week or every two weeks, if, depending on how often they want to do it. But what's so amazing is when you add up all these 2124 different measurements and you see then how much, how many inches you've lost now, that's so motivating. It's so, um, it's, you know, again, it leans into positive, uh, behavioral modification. It helps them have more positive talk so that they're, um, giving really amazing, healthy, helpful instructions to their, uh, their subconscious mind, which is now even more on board because they're in that state of more flow as I call it. And so this celebration chart sets people up for success and I'm happy to actually share it with anyone who would like it.
Speaker 2:So sorry, my mic was muted and I couldn't get it back on properly. That'd be awesome. And uh, how could they get that from you?
Speaker 5:Well, I am high tech, low tech, so they can email me. My email is my full name. Angela,
Speaker 3:a n g e l a n that's bare S, B as in boy, a r r u s as in sunshine@gmail.com. Just shoot me an email, I'll send you the celebration chart and um, just let me know. I'd love to get some feedback on it. I'm pretty proud of this. I feel like I[inaudible] for the fast, fast a measurement chart on the face of the planet. So I take great pride pride in this.
Speaker 2:Okay. And how often do you recommend people take those measurements?
Speaker 3:All the measurements. Maybe about a month when we complicate things, when we add too much confusion or too much work to something, then we just don't do it. Right. A mind that feels like, oh that's too much work, doesn't, it doesn't allow that to happen. And this is a, you know, again for me behavioral modification. So if we just say once a month, then that's sufficient. But if people want to check in on a measurement here or there, they start to feel all high pants are getting a little looser. I'm just going to check then you've certainly do that. Um, but I would not, I wouldn't put, I wouldn't advise, but anyone saying I'm going to do all of these measurements every week cause you can just, you know, when do you have time to do that? It might feel a little cumbersome. So just I would, I would recommend about monthly.
Speaker 2:Okay. And for those of you in our dire Robbie transformation program with precision nutrition and pro coach, you will get prodded to take those. I believe it's every six weeks. And so once a month I think is great. If you're doing a our program, it's automatic built into the software, you're going to be asked to do that. One thing I would point out is that, um, for me personally, that's what I'm doing. I take the pictures and I upload the measurements every time I'm asked to in, in my pro coach program. Um, but I have found that, uh, you want to be proactive with that. I found that the day I get that I've got to commit to do it that day. Um, sometimes I get that notification time to take your measurements and I think I don't feel like that today. I'm gonna do it tomorrow. Every time I do that, it often is like floating in my back office there for a week or two. And now I've kind of messed up my schedule. So if you're like me, you know, don't do that just the day you first see it in your pro coach back office, just commit and just get it done. And that way you'll be on track and you'll have a nice collection over the year of doing the body transformation program on six week increments of the improvements that you made, which is really nice. There won't be a time that like you delayed two weeks and so now you're, you know, you did one after two months and then you got another one in four weeks. So there you go. That's my advice to those of you doing our own program. Do it as fast as you can after you get the first notification. Um, can I move?
Speaker 3:Do you know about that Dave?
Speaker 2:Sure.
Speaker 3:Um, what's your advice for people who maybe got a little off track or they are on track but they're not really seeing much change with their numbers? Um, and with how they feel or look, what's your advice for people who may have even slept and added more, more weight, um, and more, you know, more inches? What's your advice to people? Is this something you only do if you're seeing success or is it something you do no matter what?
Speaker 2:That's a really great question because the body is so bizarre as the only word I can use. Um, some of you may have heard me tell the story of the woman that I helped lose a hundred pounds and how she was dedicated. I'm talking seriously dedicated with lifestyle and nutritional habit changes for 90 days and didn't lose a pound. It was the most, it was the strangest thing I've ever seen. She was, she's exercise for an hour a day, six days a week. Uh, she replaced, uh, her junk food lunch with a really healthy salad bar lunch at the place where she worked. She was totally committed to this. She had a support group, her own roommates, she was a college student. Her own roommates were very supportive for her and she asked him to help her and to watch her and, and it was a team effort and she literally didn't see change for months. That's strange, but it can happen. Also, people can be doing everything right and gain weight. That can happen. If any of you seen the, the, um, the show fasting on Netflix. Uh, one of my guests, Kevin Rel, I interviewed him, uh, and he's one of the stars of that show. And if you watch that, you might be stunned to learn that there's people who go on a monitored water fast for 30 days and gained 20 pounds. Okay. This stuff is crazy, but it happens. And so this is the first thing I'm saying to you is your body is not like a engine. It's not like a mechanical engine that when you remove something from it, it loses weight. And, and when you add it is not as cut and dried as all that there's things the body does to adjust. There's things that the body will do to cling on to things that has[inaudible]. Also Angela's an expert in subconscious. The subconscious mind. There's things in our subconscious that may be fighting against things we're trying to do consciously. So all of those things together to me boil down to a couple of things. Number one, you have to be behavior-based, not outcome outcome-based. If you're behavior based, when you step on that scale and you're disappointed, but you think, oh well, it is what it is. My body is being weird right now, and then you get back the behaviors you're supposed to be doing today, then you're okay. It's when you have a really negative setback like working really hard from month and not losing any weight. This is where you know you, you find out how well your overall plan is going to work for you because it's never going to be an exact straight line up into the, to the right or down. In the case of weight loss, for example, um, the body just doesn't work that way. You have to understand that going in, there's going to be plateaus, there's going to be setbacks and you have to be behavior based instead of outcome-based because the the woman I told you about for 90 days didn't lose a pound, but she continued to focus on her behavior. On the 90th day, she was in tears. She said to me, Dave, I think this is just the body. God wants me to have, but I'm going to live with it and I'm going to keep doing the treadmill and I'm going to keep eating good because I feel better. So if this is the body I have to have, then so be it. But I'm going to carry on with my good habits. She carried on with her good habits and 30 days later when we met, she lost 35 pounds. So,
Speaker 3:oh,
Speaker 2:it's an incredible story. Yeah, it was awesome. Um, except for the fact that a lot of people don't have her level of dedication. They'll just get back to all their old bad habits before they will continue to do the new healthy habits.
Speaker 3:So in, in her case, you would have recommended at six weeks you measure and take the photos anyways and another six weeks you do it anyways because that is actually one of our behavior or positive behaviors that helps us eventually, possibly, eventually, um, and rather than more hurriedly get those results we're anticipating. So I think what I hear you saying is you would have, if she'd been on this program, this amazing, uh, precision nutrition program, you would have told her weigh and measure anyway.
Speaker 2:Exactly right. Do, do it anyways and then forget about it. Record them, forget about them, go back to work.[inaudible]
Speaker 3:Yup. Yup. So really focusing on efforts that is so much better than focusing on results, isn't it?
Speaker 2:Exactly. And sooner or later it always works. So part of the problem is we're too short term health often doesn't change in one month or even 90 days. And so this is why precision nutrition is one year at a time because you, there is no, there is no person who didn't, doesn't lose a pound over the course of a whole year or see, she was the extreme example in my own experience anyway of going 90 days. I've actually never seen it take 90 days for anyone else. Um, but you know what, uh, if you can go 90 days and then six months and then nine months and then a year, you're absolutely going to see positive change. It's impossible not to. There'll be plateaus along the way. There'll be disappointments along the way. There'll be times you measure and are a little disappointed because you felt so much better than the actual tape measure shows. That's just the reality of the human body. So you just got to accept that. Um, all of those, if you, the day you realize that every cosmo of cosmopolitan cover is photo-shopped is the day your life can really improve. Like all of these images of male bodies and female bodies out there are photo-shopped. Those people have been depriving themselves of water for three days before the shoot. They've cut out carbs, they've gone to extreme measures to have those ripped abs and it's not even healthy. And so we get images in our mind of how we want to look or how we're supposed to look that aren't even healthy. And so a lot of this is societal. It's maybe our own expectations being a little too, too high. Um, so again, this gets back to being comfortable in our own skin, having our own goals, knowing our own body type, knowing what's realistic. All those things play into this. Let's jump into number four. Number four might be an interesting one to people because it's resting heart rate. Knowing your resting heart rate. For a lot of people, they might only know their resting heart rate from those times that they visit the doctor. When you visit the doctor, they absolutely will find out what your resting heart rate is. Now, I did not appreciate the value of resting heart rate until I became an endurance athlete. When I turned 40. When I turned 40, I stopped playing basketball and lifting weights. So those are the two things I did to keep in shape. And at 40, I couldn't jump as high. Ike wasn't as quick. It wasn't as fun for me and I, I changed from that program to triathlon, running, biking, swimming. I thought, well this would be a good change and uh, keep me in great shape. And I learned at that time that your cardiovascular health is very much reflected in your resting heart rate. And still to this day, uh, I can tell if my cardio is getting a little out of whack. If I take my resting heart rate and it's higher than it quote should be because what it should be, again, as a a very personal thing, some people's natural resting heart rate is higher than others. So this is another area you don't want to compare yourself to anybody else. For example, my good friend Gary who is super healthy has a resting heart rate of 40 beats a minute, but there are world-class Olympic athletes who phenomenal cardiovascular systems whose healthy resting heart rate is 60 so you don't want to compare to anyone else. You kind of want to just find out what your own ought to be from your own exercise and measurement and whatnot, but then check it on a regular basis. And another one of the reasons for this is because many people who listen to my show are middle-age. This isn't kind of a kids show, you know, it's not for the the young 20 somethings who are pounding it in the gym necessarily. This is more for us that are growing up and wanting to be as fit as we can, as long as we can. And you know, resting heart rate can kind of get away from you if you, if you stopped doing your cardio, it'll start to climb and it is a strong indicator of longevity and of our current cardiovascular health. So that's kind of a long spiel. But Angela, what are your thoughts on, uh, on, on measuring your resting heart rate on a regular basis?
Speaker 5:I totally agree with it and I think it's extremely important to do what we can to calm it down if it's ramped up. And, uh, the program that I use, the inner wisdom way that the inner wisdom program that I use, uh, it's really interesting because when a person turns to being even more mindful, when you remove what's, you know, blocks and obstacles of the deep subconscious mind, let them learn a new breathing technique there. Their resting heart rate there, things can calm down, things can improve. And so all of the, those, those things that we do to, um, you know, that are more mindful, they can be extremely helpful. And I do think it's a good, definitely a good measurement to keep in mind.
Speaker 2:You bring up a really fascinating point too, because you approach this as a behaviorist and you know, everything I said about it was mostly to do with cardiovascular health and yet a person could be in great cardiovascular health and still have too much stress and that stress would drive their heart rate up. So That's interesting.
Speaker 3:Yeah. Emotional trauma from the past. Our bodies are sometimes not responding to the here and now
Speaker 5:really actually more, uh, giving evidence of the past. And even though consciously we know stuff has been in the past, our body doesn't know that. Or we need to steer our body, coach our body, um, and, and position ourselves in a, in a way that shows us, you know, at a deep subconscious level and you know, the nervous system just to show it, hey listen, that was then, this is now. And sometimes the body takes a, needs a little help to catch up to the present moment. Okay.
Speaker 2:That is super interesting. And I, I like this. I hadn't even thought about this aspect of it, but it makes a lot of sense. Those people listening know I'm, I'm a huge fan of, of uh, meditation. I meditate every day and um, I put in probably right now four or five hours a week of, of meditation. And that's been hugely helpful to me because I think, uh, just from knowing myself, I'm kind of naturally kind of an anxious person. Got a little bit of add. I sometimes my mind is all over the map. The Times that I'm recalling embarrassments from the past or worrying about the future and all of those things, my mind can just be a, I call it the monkey mind. I just feel like without me doing something regularly, my mind just going to be all over the place. I'm not going to be as successful as I want to be. I'm not going to be as attentive in relationships as I want to be. Um, and, and some of the changes I've seen, I, I was at the gym just to smarting and, and mildly frustrated at the amount of people who were sitting on machines staring at screens. And some of these machines I wanted to use,
Speaker 6:I want to say,
Speaker 2:can you get your butt off that machine and go Instagram at home? Like, I actually want to use that thing, you know?
Speaker 6:And, and now
Speaker 2:as I see that, that was me. I mean, I was just as bad as anyone else at just being completely distracted and, and thinking that multitasking was a great idea. We'll science has proven that to be disastrous. Right? So the concept of doing one thing at a time very mindfully, carefully, whether it's in the gym, whether it's making food, whether it's eating food, all of these habits have been huge for me. De-Stressing and helping me to, uh, get my, my heart rate. As a matter of fact, I kind of cheat now, Angela[inaudible] when I was an athlete and, and uh, doing your preparation for, um, triathlons and whatnot. Um, I would sit for a couple minutes and then take my resting heart rate. Like you're supposed to, you're supposed to rest. You know, he's supposed to sit down, settle down, and take your resting heart rate. Well now what I do is I wait until the end of a 20 minute meditation session and then I check it cause it's a as low as possible.
Speaker 6:Well, math
Speaker 3:wait first thing in the morning. That's why we take our watch off before we way. Right?
Speaker 6:Great. At the end of the day, actually sometimes
Speaker 3:I know of people who do and I'm like, what are you thinking? Do you want to be motivate yourself? Is that why you're weighing yourself at the end of the day? So what you're doing is setting yourself up for success. You're, you're positioning yourself to, to show your, your five-year-old developmental level, the subconscious mind, hey, everything's great and now your subconscious mind is, is now directing to, okay, I will help everything be great.
Speaker 2:I love it. You've also brought up an important point that we didn't mention before. And it's something I kind of take for granted, but it's really worth, uh, expanding on that. You need to do all these things at the same time and in the same conditions. So I weigh myself just like Angela said first thing in the morning before I eat. And, uh, in the buff, you know, after the, after a shower, you don't want to have clothes on because you clothes can waste something, right? And so, um, you know, literally if you get dressed all the way and you've got a belt and you've got, you know, PA slacks and one time you had whatever they all wailed. I don't know about the watch. Angela watches are pretty light, but, oh, that's, that's really precious.
Speaker 3:You're reminding me of something. Um, you, we can be on the habit of doing these things regularly, but if we've, the time that I see clients get discouraged is because of vacation, uh, or because of some events, some out of the ordinary, something that's going on in their lives. So if we have gone, we've gone, let's say I just went to a convention last week and when I got home I was so excited about my$30 scale and I wanted to get on it, but I had to ask myself a question. When I see what's on the scale, is that going to motivate me or de motivate me? And I just got the feeling that it wasn't the right time to ray because I knew I was heavier. I didn't need to see the evidence, I knew my numbers weren't as good as they had been the week before. So I check in with myself and then I say I'm going to give myself, you know, two days for two to do some really great, make some really great choices, get back into my healthy lifestyle and then I'll get back on track. So I think it's very important to check in. We might have a rhythm, we have, might have a routine and, but if we're thrown off by something, just to check in with timing, you know, timing is everything. Dislike with real estate, location, location, location with health and wellness. Timing, timing, timing, and this is one of those timings situations that for me is really important.
Speaker 2:That's a really good point. And I want to give the flip side of that. It totally makes sense. Have you just done a cruise? Uh, give yourself a few days, right? Um, because I don't care who you are. You can't possibly cruise and not put on a few pounds, but I, I get that. But here's my big, but for those of you listening who haven't measured some of these things for a while and you're wanting to don't think to yourself, well, I want to lose a little first. I want to improve my numbers before I away. You don't want to do it that way. What you want to do is capture yourself right now as you are and give yourself a chance to impress yourself next time. Okay, we see this, I'm a, I'm a golf and we see this all the time in golf. The new golfer does not want to write down their, their score that they just shot 120 they don't want to write it down or keep track of it. And I say, no, no, you absolutely do because this is maybe the worst round you'll ever have. Let's write it down. Keep track of it. Next time you play, you now have something to beat and you're trying to beat yourself at. Your worst. Last thing you want to do is start recording after you've already improved. And you can't show the actual amount of great improvement that you've made. And so, um, both sides, I see both sides. So for those of you listening, whatever your situation is, you know, take it for what it's worth.
Speaker 3:I think that if we see baseline as best friend, uh, the be for both, right baseline best friend, uh, I've seen this with clients too where they are, they, they say absolutely not. I'm not gonna let you measure or an art or I'm not going to measure myself. And I tell them, no, seriously, this is to take a snapshot of your current reality. That's all. That's all. There is no judgment from me. There is no judgment from you. Hopefully. Uh, but if they, if they are adamant about not wanting to get their baseline, it just means there's some emotional work. They just need a little emotional help and then they'll get to the point there needs to be more healing. Um, you know, healing for their further emotions and then they can get to the point where they'll be okay getting that baseline. But I think, oh my gosh, I wish you would just allow this to happen because you are, there is progress that you are not able to witness and everything we can possibly add to be able to celebrate. Like one of the measurements I have is how busy is your mind? 10 being the busiest behind monkey mind zero being, you know, zero one be one or one or two thoughts at a time. And that that changes, even when someone comes in to lose weight, their monkey mind starts to settle down. They calmed down and it's just one of the results of getting ourselves on this path of health and wellness. And if we didn't have that baseline, we wouldn't have anything to celebrate. One of my clients. I asked her that question and she said, can I say over 10? I said, sure. And she goes, my, my mind is busy at a 19. And so a couple of weeks later, after a few sessions, ice, I just poke around at the base by numbers, the intake numbers. And I asked, so how busy is your mind now on average over the last several days that she goes, oh wow. She kicks back, she crosses her legs and she goes, oh, probably like three. And I said, do you remember what it was a couple of weeks ago when we started working together? And she goes, nope.[inaudible] I don't want. So I said, it was 19 out of 10 and she sat up, her mouth dropped, her eyes went big, and she goes, I totally forgot that. I forgot what my life was like. And that's what's happened. It's a beautiful forgetfulness and an at a reawakening to who we really are. And we're really meant to be. And it's, uh, it's interesting because we just don't have an accurate memory. And you know, that's a good thing that we don't have an accurate memory when something was not so good. But what it's so nice to add as many measurements as we can so we have more to celebrate.
Speaker 2:That is awesome. I love that. With that, let's move on to number five and this one's interesting. It's your own personal performance goals and some of you listening may not have ever thought to keep track of or measure your own performance goals. I listed this as number five, but what's interesting is I went to our die Roby private health foot a health group. By the way, those of you that have bought products from us, even just one product, I mean for 20 bucks, whatever, if you bought anything from us, you're welcome in the private health group. I am a certified fitness coach and I give advice through that group, uh, but only to people that are customers. Okay. So those of you listening that are customers, make sure and go to Facebook and find the dire Roby health group and, and uh, asked to be let in and, and uh, we will let you in there. And, and I went there and I told them I was doing this, this podcast and I did a quick poll of, Hey, which of these are most important to you? And although I had numbered these one through five as we've gone through them, number one in that group was what I'd called number five. Their own personal performance goal was more important and the weight goal was actually number four. So this is pretty interesting and not what I would've would've guessed. Great. And it is great. I'm actually really glad to find that out. Now this is a pretty health conscious group, right? These are people that would join a health group. Okay. So yeah, it's not your average a crowd, but it was cool because, um, you know, our own personal performance is what matters most to us in the end anyway. And so this is all new to me and in a, as a basketball player, back when that was my main form of exercise and, and, and, and whatnot, I didn't really measure anything. I mean, in high school they measured our vertical jump and things like that. But I was introduced to personal performance measurements when I started triathlon and I got a coach, I joined a triathlon club and, and that's when I learned that you really ought to keep track of how fast you're doing your four hundreds on a sprint day. And you ought to keep track of how fast can you run a mile every now and then go run a hard mile and compare it to how fast you ran a mile six weeks before. And, uh, how fast you do certain things, how much weight, uh, can you lift whatever your sport is. It's really a great idea to figure out what the measurement of that is and then set yourself a standard. In Golf, we have a handicap system where your handicap roughly says about how good of a golfer you are. And all golfers want to a better handicap. Meaning they've improved how good their golf game is. And so in golf, every two weeks I post all the scores that I, I get on the golf course and every two weeks the a u s golf association updates the back office and we all have our little our apps and we want to see, oh, what's my handicap now? And these things, again, back to the Angela's word, gamifying, these are all things that gamify the system, have builtin motivation, help you to be better. But if you never take the measurement, who knows what you're missing out on. So over to you, Angela, personal performance goals, you probably deal with this somewhat in what you're doing or, or no, not really.
Speaker 3:Yeah, I help. Um, I help athletes. I've, I've had plants who are cage fighters, um, try, uh, decathletes I've, I've had clients who are, you know,
Speaker 5:into running and have a big event coming up. So I help my clients with that and they're definitely into measuring and we all ask them, you know, where are you at now, what's your goal? And then we've totally focused on that. And at that, at that level of athleticism, um, if they know that they're equipped, they're doing the right things, but they keep, let's say, fatiguing at the end of the cage fight, that means there's something going on at the subconscious mind. So we help with that. Um, and then they improve. And so we're really coming back to mindfulness. If you do want to see those numbers improve and you'd know that you're doing the time and you know that you're, you're well-equipped, that you've been trained in your, in your sport of choice, then we want to make sure that we're using, um, the software of our mind. You know, your, your mind is really, um, more sophisticated than most than the most powerful computer ever created. And we want to make sure we're using our software in a very appropriate way. Just, you know, and really watch what's coming out of your mouth.
Speaker 3:The beliefs and meanings that you hold into things of that can help you improve your numbers. And it is important to be aware of those numbers. Now for me, I don't have a bunch of numbers like you do. I represent the other part of the population. Um, I was, I do Barre class and so I can tell when my flexibility is increasing. I can tell when I can hold the pose longer than before. And so it's not necessarily measured, it's more by my memory and my, my body memory. And also the instructor will know, she notices as people improve and she'll come and you know, placed her hand on the body and say, Oh, good job. You're really relaxed. Yet these muscle, this muscle group is really relaxed as you're holding that. And so those are not necessarily the most accurate types of measurements. Another example of that is I'm a hiker and um, you know, yeah, sometimes I tie my hikes, but I'm also out there to enjoy nature. I'm a, I'm actually a naturally fast hiker. I typically have to hike with people quite a bit younger than me. Um, so that we're at a good pace. And I recently, well not recently, but I had a health issue come up and I haven't been hiking for awhile. I hooked back up with a hiking buddy and we hiked. We had a great time and I just knew, um, that I was still recovering and I asked her, I need an honest, I need honest feedback compared to where we are normally yolks, um, with hiking, how, let's see, how did I put it? Um, W for you, for you and I being paced, what percentage were you hiking at? Based on 100% as normal as we used to. And she said I was hiking at 70%. So then my goal was the next time I wanted to hear her say, uh, you know what, I've, I was hiking more at 75%, my normal pace. So that's a very different kind of, uh, measurements. But that's the kind of measurement that helps me. Um, so we've, we're now like, we've equally paced because it just kept going. I allowed that to, you know, motivate me and I made it fun in my mind to get back on track so that she's not feeling like she's slowing down at all. I also have another place on a mountain where I was hiking. If there was a time of my life, I was doing everything right. I was checking in with a health coach showing my food diaries and talking about my behaviors and she said, you know, there's no reason why you shouldn't be losing weight. And um, she encouraged me to go to a naturopath and get my numbers. And this all comes back to what we're talking about today. And we've got some numbers that weren't very good at, showed that my thyroid needed some extra support. I wasn't too excited about getting on medication. So I ignored it. And one day I was out on a hike and I felt as I'm hiking, I have felt like I hit a wall and I couldn't move. I just, I told my, my friend, this is really weird, I don't know what just happened, but I just lost absolutely every ounce of energy I have. I had, we'd turned around and I went back into the naturopath and I said, okay, talk to me. And she said, Angela, your thyroid needs help. And so I finally, you know, started doing what she did. That was the beginning of me going in regularly getting those numbers, uh, numbers that you've talked about and beyond and really being like a detective, putting my detective hat on and altering my diet. I, you know, I have, I cook my Greens now it's, that took a while to get used to you, but I actually have to cook spinach so that it makes my health, my virus stay hobby. I have to learn some things about my own body to make my body feel happy and healthy. And um, for me the key was going to a natural pathic doctor who spends an hour who is uh, extremely scientific minded who gives you all those scientific, you know, all that data so that you can change your behaviors accordingly. So that point on that particular hike is a place where I celebrate because the old me before I realized, okay, my body needs some extra help before I got that help that that is right there. That's a measurement for me that I can get beyond that. I can go to the, I can go to the peak of the mountain. I can look down over the valley and I can do that because I was willing to say, hold it, I need to check in because I'm doing everything right. My body is responding. So that's just, um, my Virg, my little addition to the measurements and how important it is.
Speaker 2:Okay. Excellent. And a couple of things that you put out in there, you know, this is one of those things where art and science, uh, conflict in, in some ways like you, you don't want to be on a hike, uh, constantly staring at your watch to get data necessarily. Right. And uh, yeah. And uh, so the idea that this whole game of vacation process, there is a align, you want to draw, you don't want to be in the yoga class, try to be the most competitive person. Right. So, uh, that would be counter productive. Yeah. Yeah. And so the idea here of this episode was simply to go through some things well worth measuring on a regular basis. Their performance one is, is probably the most fluid of all of them. Uh, there can be people listening here that ought not to be measuring anything, but there also could be people here, uh, listening who are runners and that's what they do. And they don't know how fast they can do a mile. They don't know. Um, I'll give you an example. I when I want it to break a 20 minute five k, which probably doesn't sound very fast to the real runners, but to me it was a big accomplishment, um, to, to try to tackle it was a big challenging thing cause I had not been a runner really before. Um, I found out very quickly that for me to break a 20 minute five k I had to be able to do 12 or four hundreds at about a one 10 pace. Now that, that, that was something I would never have guessed unless I had a running coach. Right. But once I broke down the five k into four hundreds running them all faster than the five k pace, I went out and broke 20 minutes in a five k and I found out that there are certain measurements you can take a certain things you can work on that will affect other things. And so again, this is like totally personal for everyone listening. And yet for those of you listening who are not measuring any part of your exercise program, you're not keeping track a, some of you probably would do really well to start figuring out what types of things you ought to be keeping track of. And again, it has built in motivation. Can now, you know, you could lift this much weight. Well go back after your program and, and uh, workout for another six weeks and then try that same weight again and, and so on. So the idea is establish those baselines like Angela talked about and then keep track of them. Uh, both Angela and I, we are both kind of health geeks. If you haven't picked that up by now, let me just spell it out because when I said, when I said to her, um, as we, and we, we had our first conversation about keeping track of these things. I have a binder called PR. It's just as personal as my personal binder, uh, for health. And I have kept track of all my, uh, physicals, my yearly physicals, these dexa scans. I talked about the bod pods. I've done body fat. Anytime I've had anything measured by a doctor or a health professional or got it at the Texas a m van at fit con or whatever the case might be. I've kept every one of those for 15 years. I've got 15 years of health history. Um, all of my personal records, how much I weighed. I, I could do, I can tell you how much I have weighed every month, a month by month for 15 years. And that's kind of a cool thing to know. Uh, because I also know what events I did during those times. Um, and it's had a no, it's fun for me. It's interesting when I did the national championships and triathlon, I weighed 172 pounds and I was fast then for me, I was about my best. I mean I trained a year for that one race. Um, now I've totally changed my goals and what I do and I weigh 192 pounds. It's crazy. I still feel skinny, but I'm 20 pounds heavier. And it's just interesting for me to go back through that history and see, oh, when I was doing this, this is how much I weighed and when I did this, this is my heart rate. And, and so when I compare these things as I go, trying to just use the information to be at my best, that may be way too Geeky for some of you listening. I get it. Uh, but the idea is to know what to do really
Speaker 3:an re it's, it's important. You're really, really into the numbers you have. Um, your, your energy type is really that. And then some of our energy types are, we're more into the fun. And then some people are more into comfort and some people are more into let's just get her done and you know, bulls, those three stuff. So you're representing very strongly that the energy type of really being into numbers. And I feel like I'm at the opposite end of the spectrum from you. And I think this is the one thing where behaviorally, well no, I mean you're, you're way more athletic than I am but, but I believe that my mind is, our minds have been cohesive on the other measurements. This one I find, uh, wow. You know, you've got a lot to show me and teach me on this one. And so for me not being necessarily a runner or a wanting to go and figure out what's the heaviest weight I can pick up right now and I'm gonna see what I can do, I probably hurt my myself.
Speaker 2:So,
Speaker 3:oh, what did I hear you saying though? Is You know, and the just go for a walk like go. Maybe you guys should go to the high school track and I should figure out how long, how fast I can go. Just really fast walking and keep that as a measurement and out a few more measurements. Like maybe go on a hike them outside and measure my better. How long does it take me to get up and down as fast as I can? And I don't, I, that doesn't mean I have to necessarily hike at that pace. But what I hear you saying is figuring out a base. I mean, here I am queen of Baseline and how important it is, but I honestly don't have a measurable baseline for my fit, my, my fitness. So I really appreciate this part of this conversation.
Speaker 2:Yeah. And it, and it really isn't to go out and measure something, um, that you're not based on something you're doing. I, the idea in my head was simply whatever you're doing, what is the measurement to it already? Like when you said, well, you know, you're a hiker. Um, how fast can you go up and down Mount Sinai? That would be a great one, uh, to, to hike them out, to have a goal one day on a Saturday morning, you go, okay, today I'm going to power how hike Mount Sai. When I get to the bottom to the sign post, I'm going to stop my watch and I'm going to write the date down. I'm going to put it in my binder. And, uh, and maybe six months from now I might do that again. Or maybe you're, that's gonna get you kind of excited and maybe it starts to support your weight loss school. Maybe you're, you currently want to lose five pounds or whatever the case might be. And you go, Huh, uh, I'm going to do this again in a two weeks. I'm going to every two weeks I'm going to, I'm going to power hike side because it gets me going. I build up a sweat. It's a really terrific workout. It's building muscle. Um, it's doing a couple of all of these things. And then on other days you're just going out for a stroll and you the watches off. You couldn't care less about that. You're just going out to have a really enjoyable hike. So for those of you listening, however, this works out for you, whatever you're hearing, you know, the idea is, is that establishing those baselines, knowing how fast, how far, how much that these things can become motivating to be faster, to lift more, to do whatever it is you're doing better than you currently are. And this issue about the art versus science, um, you know, the two really come together. I, I once, um, I have had people say, well, the scientific part of it isn't that fun for me. And, uh, I don't want to do all that. This was back when I was really competitive, Lee racing and I said, you know, winning is fun and,
Speaker 3:and you know what? Winning, winning against yourself is very fun too.
Speaker 2:Yeah, that's right. It's just that you want to, you want to see both sides. That's all. You don't want to be so stuck in the scientific side that you're never having any fun and you don't want to hold back on the fund because you could have had even more fun at a slightly higher level. That's what I'm saying, by combining the art and the science, you might have more fun by being more geeky and the geeks might have more fun if they just had fun and were able to forget about all those measurements for a while and not make that the whole focus. So, yeah.
Speaker 3:So what I hear you saying is I need to get to Fi, uh, hiking
Speaker 2:a little bit. A little bit. I think so.
Speaker 3:I think it's a great idea.
Speaker 2:Okay. And for those listening, hopefully you're getting your own little Epiphanes. It might help you to do better at whatever it is you're doing. Angela, people who've listened to, I've learned a few tidbits from you on what it is that you do and you're, you're, you've done a lot of good work in the world and helped a lot of people overcome a variety of challenges in their own lives. So people that are interested in that, how could they get ahold of you?
Speaker 3:Um, my website is Angela beruff.com a n g e L A, B as in boy, a r r u s, a as sunshine, n as in Sunshine. At[inaudible] dot com and my email is just at Gmail and I'm happy to just have a conversation with anybody. I would just have to make sure that our, our mind and our body are synchronized and that, uh, we really are, uh, aligning ourselves and supporting ourselves with our mind as, as much as with, as with an equal effort as we are with our body. So when we get our mind even more on board, it can make a huge difference in whatever our goals are.
Speaker 2:Okay. Well this has been excellent. Thanks so much for joining me on this episode of the podcast.
Speaker 3:Well, you're welcome. Thanks for having me on. This has been really fun.
Speaker 2:It has been fun and I hope those of you listening feel the same way in. Grab a few tidbits out of this that you can use to improve your own health. This is Dave Sherwin wishing you health and success. All right everybody, I hope you enjoyed that episode. Just a quick reminder that you can save 15% off any product you wish at[inaudible] dot com that's d I r o B i.com with the coupon code insider, especially make sure and check out Mimi's miracle Ghouta Phi on something I take every single day to boost immune system and help me to overcome those bugs and maybe those dumb super bugs that seem to be invading our hospitals and our societies and our waters. And so no guarantee we're not making medical claims here. We're just saying that gluten has been called the mother of all antioxidants, and if you want to boost your immune system, it may be the single most powerful antioxidant that you can use. Check it out@nairobi.com thank you. We'll see you next time.