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Saying it outloud!
Saying it outloud!
EP 107: Breaking Free from Failed Resolutions: A Journey to Realistic Health and Wellness Goals
If you're tired of setting lofty New Year's resolutions only to watch them crumble by February, join us, your hosts Leo and Stephanie, for a frank discussion on setting realistic, measurable goals. We share our personal journey from being resolution-setters to goal-getters, and how this shift can empower you to break free from the cycle of failed resolutions. We discuss the psychological and emotional toll of setting yourself up for failure repeatedly and how you can turn this around.
Beware of the allure of flashy Black Friday fitness deals and cheap coaching that promises quick fixes - we delve into the dangers of these pitfalls and how they could jeopardize your wellness journey. We unravel the destructive cycle of yo-yo dieting and share insights on why quitting your fitness goals during the holiday season can set you up for a year of struggle. Above all, we emphasize the importance of finding a coach who walks the talk - one who is dedicated to your overall health and well-being, rather than providing short-term solutions.
We explore the benefits of consistency and having realistic expectations in fitness. Learn why an all-or-nothing mindset can be detrimental and how building habits and taking personal responsibility can bring about positive change. The importance of structured programs is highlighted, and we discuss why it is crucial to work with a coach who understands your unique needs and is committed to long-term results. As we wrap up, we invite you to join our free Facebook group for ongoing support and resources. Stay connected with us on social media to continue the conversation and let's embark on this journey to health and wellness together.
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What's going on, everyone and welcome to Saying it Out Loud. A podcast created to help people who want to learn more about fitness and life. Our podcast will help you build a foundation and turn fitness into a lifestyle and help you conquer your life. I will be your host, leo, and my co-host.
Speaker 2:Stephanie, and we're the owners of a HALA Athletics Coaching Business built on our belief that clients aren't just a dollar sign and they're human. Now onto the episode.
Speaker 1:What's going on everyone and welcome back to Saying it Out Loud Come see us live on another Wednesday. You know the deal let's hop into this Thanksgiving. So for Thanksgiving you don't do a traditional Thanksgiving, another. That turkey meat around here, turkey is just boring, bro. I don't know what to tell you For you turkey lovers, for you gobble gobble lovers. But we did sausage, macaroni and cheese, cornbread, honey cornbread and rolls with some 7 Honey, honey Butter and I made a peach cobble cheesecake I actually do fire part of my best cheesecakes every day and pumpkin doodle cookies.
Speaker 2:Best cookies ever.
Speaker 1:Yeah, so all in all it's pretty good. They watch too much.
Speaker 2:That day, I think it was Kanoa. Kanoa.
Speaker 1:Yeah, kanoa, and yeah, it was a good day. And then we didn't do anything about Black Friday, because you know Black Friday deals.
Speaker 2:You went to the range.
Speaker 1:Well, one time we didn't buy anything. With Black Friday there's no deals anymore. It's like you know, $5,000, you get $10 off. There's no deal. But yeah, we went to the range. We shot 6 hour 365. Smith Wilson MP shield A snubby in Turkish 1911. 1911 fire I love the 45. Big ol fat round. I snubbed those. Not a fair.
Speaker 2:Hated it.
Speaker 1:Absolutely. I'm not hating nobody with that.
Speaker 2:They have to be like. No, they're right. You know what I?
Speaker 1:mean, I got a snubby. You get to go, bro, and if you expose your right side, you're also good to go. But yeah, so good time at the range. She was shooting, she'd alright, she'd get better. I'm just telling you.
Speaker 2:Alisa was like in Latoria.
Speaker 1:I said you did alright.
Speaker 2:It's been like 6 years.
Speaker 1:You're saying you did alright, but yeah, under that it was good, good time. And here we are, monday. We also didn't buy anything for Cybert Monday, I don't know, but I just don't even know what to spend my money on. I'm already looking at all this stuff.
Speaker 1:I'm like I don't even want anything, but yeah. So it's about to be December. You know what that means Christmas, which also means gingerbread house building competition. This year we're going to the. I already got what we're building. As long as my OCD don't slow us down, it's going to be good to go. We're about to kill it this year, so I'm looking forward to that. Stay tuned for that. And back to my original point Christmas time. I have to Christmas. Guess what? January Best month? My birthday is in January, january 15th, if you want to send me some presents. But yeah, new Year's.
Speaker 1:So before I get into the topic, question of the day what New Year's resolution have you said you're going to do every single year and have not been able to Achieve it or Sustained it? That was it for today. You guessed it. New Year's resolutions. Because here we are again, the whole year going by and you mother figures ain't changed a bit. Y'all probably still doing the exact same thing you were doing last year. And we're making this episode because we would like to break that cycle for you, because once you're broken free from the shackles of constant failures of resolutions, then you'll be able to live freely and do as you please.
Speaker 1:Now Is having a resolution bad? No, not really. I mean, it's pretty much a goal that you want to achieve and we tell you all the time Set goals, that's what you want to do. But the problem is, you set these unrealistic resolutions and you jump into everything cold turkey and that's why people fell.
Speaker 1:So, for example, I'm gonna go to the gym and I'm gonna work out and I'm gonna do this whole nutrition day I'm sorry, milk landed and prepping my macros. I'm gonna weigh everything. I'm gonna work out five days a week. Yeah, you see how you probably shouldn't do that if you're trying to get into the gym. So you need to go a little bit slower. And if you're gonna have a resolution, you need to break that resolution down. And there's something that's digestible. For example, this year 2024. I'm gonna go to the gym, but I will start going twice a week or even once a week, but we just go, just make the conscious effort to get to the gym once a week, on a specific day, every single week, and then till you build that habit. Now we don't do resolutions anymore. Like I said, we have our goals planned out, we know what we want to achieve and we're constantly working towards them.
Speaker 2:I don't know I had any issues or solution.
Speaker 1:Yeah, I don't either, but yeah, I guess that we just built these goals. Now I'm gonna talk about the Curriculous episode is talking about the people who constantly Set resolutions and always fell their resolutions, and why that is not good. Okay, what that?
Speaker 2:Yeah, hold up. I didn't look up the statistic because I don't know what's specific to this isn't there like 98%. No.
Speaker 1:We're gonna look at the statistic on how many people who set with those resolutions and and fell them, and 43% quit by the first week. But isn't like higher after that.
Speaker 2:Yeah, 90%.
Speaker 1:Yeah, so first week 43% people fell, after that 90%. So that means 10% of people who set a resolution achieve them and 90% fell them. So that's the issue that we're running into and we're gonna keep it more in line with the fitness realm, because here, more to the fitness realm and nutrition realm and just in that aspect, because I don't care what else is going on we're talking about fitness and nutrition today.
Speaker 2:So, yeah, yeah, so you heard this is something I've always posted about because I always see it's like a concept, vicious cycle of people literally quitting October, you know, halloween, because Thanksgiving is coming and friends giving, and then the holidays and Christmas, new Year's, everything like that, and they're like you know what, I might as well just Give up now and then start hardcore in January. And A lot of people don't understand. Yeah, it's only three months. By those three months matter. You'd be surprised how much weight you can put on in three months and how much muscle you can lose in three months, despite how hard he worked throughout the year. But we have to be realistic. You weren't actually working that hard throughout the year. A lot of people, like he said, start very unrealistic and also they start doing things on their own or like hiring some cheap ass coach that had a Black Friday deal, pretty much, and they literally give you unrealistic macros, unrealistic workouts, unrealistic goals for you to hit daily and at first two, three weeks you might stick to it and then you might not realize once you start taking check-in pictures, you're not really seeing the results that you want or you're feeling burnt out because school starts, work starts, life happens, and then you're like literally reconsidering everything, and that's honestly what I see happen.
Speaker 2:A lot People go through this yo-yo diet experience throughout their whole fitness journey, in which they're very disciplined, they work hard and then they might not see all the drastic results others they want to see.
Speaker 2:Well, their body simply just does not respond and then they just give up and then they want to start over again and start that whole cycle and the problem with that is, next thing you know, it's October, november and you've literally accomplished absolutely nothing. So one of the things that we like teaching our clients regardless or teaching anyone it's just, yeah, it's start small, literally set small, realistic goals, like for my clients when they start off with me and they literally only drink a bottle of water the whole life, I'm not gonna have them or expect them to drink a gallon a day that same week because it's gonna be too much for them. So it's like small things, but a lot of people just want to do it all. That's why J&C markets so many like fat burners and so many supplement companies market fat burns and stuff like that, because they make so much money, because everyone just wants that quick fix, especially now.
Speaker 1:That was something good yeah, yeah, I want to. I want to touch on this black Friday thing. I think it's funny. I look forward to Black Friday in the fitness room because I love seeing all the coaches that have these black Friday cells like, oh, save half off or you get three free months, and they're just trying to get new clients, bro. That's the. That's why they are doing out like you guys don't understand. We've had business, we've had what? Four business coaches, five business coaches, bro. So we know behind the scenes, we know how everything is set up. They are setting up to upsell you, so they're cutting their prices now, but they're gonna upsell you in the future and it's like that's why we refuse to cut our prices bro we're not just trying to get clients.
Speaker 1:That's not what we're here for. We're trying to help the people that are serious about getting help, and if you cut your prices, that's not people who are serious about getting help. They just want to freaking get cheap coaching and, like we've been saying, bro, cheap coaching. Are there some diamonds out there who are cheap coaches, who probably don't see their worth and are charging a low rate and are actually good at their job? Yes, but how many of them are there? Not that many and they exactly that's the issue.
Speaker 1:We gotta keep going over this and again and again and again. Bro, think about this. Two people, maybe three, we can say four. Okay, no, listen, let's do two people, because that's how usually is. I have a head coach and assistant coach. Those two people probably have 50 clients each. Their turnover rate is so fast. That's why I do these black Friday sales, because they have to get their clients back in order to make a living, because they're probably only charging like 100, 150, maybe lower. So they do these black Friday sales. Hey, say 50% on my coaching and then they upsell you back to the rate worker price later so they can refill their coffers. And people fall for it every year. Bro, stop looking for these black Friday deals when it comes to coaching.
Speaker 1:You want to? If you really want to see what this coach is about, just get on their Instagram, go through their freaking reels. Are they? Are they trying to teach you art? Can you learn from them? Are they preaching, practicing what they preach? Because a lot of these coaches will say one thing and then do the exact opposite behind your back in real life. How do we know this? Well, because we know people like that in real life. So don't fall victim to the price cut.
Speaker 1:Look for the value in the coaching. Are they gonna get you to where you want to be? Are they talking about what's going on with you? Are they actually trying to help you day in, day out, because you're paying for a cheap coach? They go have business hours, email check-ins. Maybe you loom video and you're not gonna have contact within 24-7, and then they're not doing video form, not video form corrections. They're not. They're not doing gut health, they're not doing hormonal health, they're not reading your blood work. They're not doing a lot of things that you say, oh, why do I need all that? Well, I don't know. Do you know what's going on with you internally?
Speaker 1:oh wait oh, my doctor said, good, okay, you know what I'm talking about. That too. So there's a lot of things that you need to open your mind to. It's not being so close-minded and just looking for a cheap coach because that's not, that's not, that's not the day anymore, bro.
Speaker 2:What is?
Speaker 1:it like In the next few years? How many people are supposed to have some type of metabolic disease? Well, they're like almost 70% yeah 70 to 80% of the population is supposed to have one to four metabolic issues.
Speaker 2:Yeah, and it's like bro it's, it's getting serious now. It's like someone do's too. It's not like just genetic.
Speaker 1:So it's like are you really gonna bank on this new year's resolution Black Friday coach that you just hired to get you to where you want to be?
Speaker 2:just think about it, yeah and the thing is like I see it happen Constantly like there's people that I've talked to that always say, yeah, in February I'll sign up, I'll start doing this, like in January, whatever, and they Literally never get there and next thing, you know, I've seen people that I've talked to four years ago and sadly they're in the wrong the same space, literally the same spot, their bodies, literally the same, if not worse.
Speaker 2:And that is the problem. And I feel like a lot of people, when it comes to like the New Year's resolution is also an all-or-nothing Mindset, like they feel like they have to be a hundred percent perfect if they're investing in themselves. If not, then it's not worth it. And that's a terrible mindset to have, because Life happens pretty much and we don't expect you to be at our level because you have not even Been consistent for that long. So we don't expect you to be a hundred percent perfect, but also don't quit just because you aren't. And I feel like a lot of people just like mindset-wise that's like when they put themselves. If they not a hundred percent perfect, if they're not doing all the things right, then they just say if it, what's the point? I might as well quit, this isn't working for me they don't start over years.
Speaker 2:Yeah, yeah, the whole year goes by. They'll start the whole cycle again. That's not the reality. When it comes to building something, building it into your lifestyle, it takes time and you have to be consistent. And in order for you to be consistent, I mean it might look like Just staying on it for four days and being offered three days the first few months and then slowly it goes into five, six days and then next thing you know it is part of your life.
Speaker 2:So, but I feel like a lot of people have this mindset block where they just want Everything to happen and life to be absolutely perfect, for their fitness and lifestyle goals to be like their main priority. What, in reality? That's not the case. Even for us, life isn't perfect and that doesn't mean that we literally just quit what we're doing because of it. Like we still aim towards our goals because we know it's gonna make us feel good and we try to teach people, to Implement this into your lifestyle, to implement this like this mindset. But it takes time and a lot of people don't Want it to take time. They wanted to happen instantly, in January, like they haven't spent the last 20 years just beating up their body and Cycling through all diets, all the workouts, all the programs out there.
Speaker 1:I think about it like this I start up training seriously in 2013 and Now it's 2023 and I'm still improving, getting bigger and stronger. That's 10 years. It took me 10 years. That's taking me 10 years to get to my mat now and You're constantly Falling off the bandwagon here. When it then you're like, oh, I'll just start new years, and then you go a whole year the exact same cycle all just our next year, all just our next year, all just our next year.
Speaker 1:Well, how are you expecting to make progress when, if you know how the body works, you need to do something consistently One in order to force your body to go through an adaptation? So if you're constantly falling off, you're not. Your body's gonna have no reason to go through an adaptation, one that's also the same for your mind. Bro, depends on where you look 26 days, 44 days, 260 days, depending on what kind of person you are, it takes for you to establish a habit, and if you're falling off every other week but you're never gonna build our habit like this is Scientifically proven. This is not something you can. Just what you can will end into existence. If you're strong enough, then the more willpower you have, the faster you build a habit.
Speaker 1:But if you go through a whole week and something goes wrong, you're like, oh, you know what, I'll just I'll start on Monday and you take Saturday, sunday, just do whatever the hell you want. You start Monday. Well then you broke your consistency. So I think I start now. You're actually are starting back over, and then you do it again. They do it again, and then.
Speaker 1:So how do you expect to pick up any traction or build any momentum going forward when you can't even do what you're supposed to do To allow your coach to get you to where you need to be? And then you complain that you're not seeing changes when in reality it's your fault, like if the coach lays out the plan and you fall off the plan, you can't blame the coach when you're the one who fell off the plan. So if you're not seeing changes, you need to look in a mirror like, okay, well, am I doing everything in my power to make sure that I'm seeing the changes that I want to see? Because, although you can't really control the speed, you can control the speed, how fast you see changes or how consistent you are. No, there's that guarantee that you will see changes now, because everybody's body is different, so I can't tell you.
Speaker 2:And if they have metabolic issues, yeah, and if you have a bunch of, issues.
Speaker 1:Things have to be changed in order, like if you want to lose weight but you're suffering from I Don't know diabetes or something. We got to get things like that under control first before we can just jump right into weight loss. Yeah, there's a progress, progression. For a reason. You don't just jump straight into a deficit. If you've been eating 300 calories a day, you can't go nowhere from there. It's not, and this is what we get into the whole issue. When people are just like how carries and carries out, when we get clients Who've only been eating 600 calories, okay, why aren't they losing weight? We're gonna go from here.
Speaker 1:Yeah 400 calories, 300 calories eating nothing. So you got to be realistic about your expectations and that will set you up in the future To have a more positive mindset and for you to understand that it's a give and take. When it's a coach calling relationship, hey, I'm sure the numbers can go up.
Speaker 1:We're gonna set the plan. We're gonna write it out for you step by step, be with you every step of the way. So if you have any questions, you can answer those questions and then, if you like, what specific things added in, we can look at that. But ultimately, if it's not gonna get you any results, then we're gonna be like, well, we don't recommend you doing that, because it's gonna be like x, y, z, because some people wanna well, can you talk my exercises out? Like well, no, because you need to do them consistently in order to actually build muscle.
Speaker 1:You can't just keep changing up your exercises every week. And these are these are the things that you you're paying a coach for their expertise. So when they tell you something, don't become bad if, unless, they don't have an explanation for why they're telling you something. But, like us, when our clients ask us questions, you know we give you an explanation on why we're doing something. We don't just make changes.
Speaker 1:To make changes and I think that's a bigger issue when you get with a cheaper coaching is they just do what you. So they say, hey, can you change this, this, this isn't yet. Yeah, okay, I'll do that, because they want to keep you as a client. They don't lose you because, like I said, they need that money. But with us when I listen, bro, we care more about your health. So if it's gonna affect your health in a certain way, we're not gonna make the change. And then if you, you get upset, like whose fault is this here, like we're trying to help you, why you need that at us. See, I'm saying so, just keep your mind open to you.
Speaker 2:Yeah, I mean at the same time, like If you're struggling with something, we're gonna help you and meet you in the middle. At the same time, like I feel like a lot of people like what I was saying, like they have to be a hundred percent perfect and sometimes that's not the case, sometimes it's just small tweaks. But we can't be 20% on it either. Like there there is a give or take, because your body won't know one's body, honestly, even if they're on steroids, will respond with just 20% efforts at Lee. And I feel like a lot of people just want to do the bare minimum and still reach Maximum potential results. For some reason that's not. That's not the reality and we have to understand that. Like, especially if you have like a body that's deceased pretty much, like you have hormone issues, gut health issues, etc. You might have to try a little bit harder to stay on it, then a lot of people, in order for your body to actually heal, and then After that, then yeah, you can afford to be a little bit lenient. I'm not saying like, go back to 20% effort, because we don't give our 20% effort, like we literally try to give it our hundred percent, but we have Achieved balance that I feel like a lot of people want and crave, but like their body's not there yet and we have to be realistic about that. So, like, when it comes to nearest resolution goals, like you have to be realistic.
Speaker 2:I feel like a lot of people Think that because they've worked out for quote unquote so long, or because they've been quote unquote eating healthy, that their body's in a better space space and a lot of people that are, like you know, overweight or they eat fast food constantly, and a sad reality is that most of our clients come to us with that background and their body is absolutely wrecked hormone issues, gut health issues, just autoimmune conditions, whatever it is and it's like shocking to them because they thought they were doing all the right things when reality they weren't, and that sometimes is Like a reality check that a lot of people need.
Speaker 2:But at the same time, they, they, they need to be open about it like this this is what happened, whatever it is, but we have to be realistic on the progress that you're gonna make, the timeline that's gonna happen, and like what you need to do in order for our body, your body, move forward, because I feel like a lot of people just don't. They want to bypass all the protocols. They want to magically take supplements, heal their body, which won't happen by just taking supplements. And that's about it I'm in reality. It's, it is a body. It's a lot more complex than you would want it to be and it takes some time and effort, but it is worth it, in my opinion.
Speaker 1:Yeah, you'd be honestly amazed at how many people complain about having structured programs that annoyed them because they have to do things certain ways.
Speaker 1:Yeah that's just amazing to me. But, like she said, everybody's body is different and the thing that it knows me is that if we get Somebody who wants to change something about them, like say, I don't know, they have a thyroid issue and they want to get a third time medication, and we lay out a plan specifically for them they're not only that I say okay, then why are you complaining about it If you're not willing to make the necessary sacrifices in order to change? So don't complain about your issues if you don't actually want them to change. If you want them to change people, don't complain about it. You know they follow the plan and if something happens, then we discuss it.
Speaker 2:That's all there should be.
Speaker 1:I don't understand. What more could you want? If I'm helping you get to your, get you off your thyroid medication, why are you complaining about the plan? So that's just another one of these things that people want it fast, they wanted as fast as possible. It's like, bro, I can't, I can't tell you how fast your body is gonna come off thyroid condition. I can't, and I can't tell you how fast your your gut problem is gonna heal.
Speaker 1:You know how long have you been doing it? For how long have you been f'd up? 20 years, 25 years, 30 years, 40 years? My oldest client right now is 69. So I mean, he's been going out for a long time and he just found out he has SIBO. So it's like, now we have to go into a protocol. So I can't tell you how long you've been doing this for in these 69 years. What point in time did you start developing this and how long it's been going on for us and may take a while, I don't know.
Speaker 1:So Just just stop being unrealistic with yourself and then, with that unrealistic energy, stop projecting it all to your coach, because we're trying to help you. Taking it out on us does not do anything for you. All it does is make the tension between a coach client worse and then just like, okay, well, we don't really don't want to keep a client who's gonna be Passive, aggressive, for no reason when we're trying to help them, so we might just have to let you go at the end of the day, and then you're gonna have to go find somebody else and then you're gonna go to cheap coach and game worse. I'm not. I'm just saying that's one of the scenarios that could happen. I'm not saying that we've done that, but that's one of the scenarios that could happen.
Speaker 1:So if somebody, if you, if you have a coach and they're working with you, they need a day out to get to where you want to be, that's a good coach. That's what you're looking for. Somebody who is working with you. You got questions, they're answering them. You have issues, they're addressing them. Not, oh, black Friday $50 coaching, you get three free months as well. If you sign up for a six month contract, then you have a chance to sign up for a 12 month contract for half off. They both, they're just trying to get people.
Speaker 1:Okay, we're trying to, we're trying to help people and we get a lot of their clients that are done. When they're done with them, they come to us, yeah, and then they find out all the issues they had because I, she said, these people who have been living quote-unquote healthy, don't understand that just because you're eating certain foods Doesn't make you healthy. There's a lot more that comes into play stress wise, or more the wise that you're probably not addressing.
Speaker 2:Yeah, for example, like you love broccoli because you think it's healthy, but it could be like something that's triggering you and you don't even realize it until we do a gut test or blood work and whatever and then you have an all human condition or you have Gut health issues etc. So, like a lot of people don't really realize that I'm not saying go ahead and just for go eating healthy and just eat fast food. I'm saying, like you, really there's so much that goes into it that there's a reason why this is a career that a lot it takes years of studying instead of just like Random certification, which a lot of coaches do.
Speaker 1:Good, yeah, at the end of the day, another source about resolutions and we kind of got way off topic. Yeah, I know but it's kind of annoying to us watching All these coaches that just put up these Black Friday sales. We were in a group call the other day. Listen to this one coach.
Speaker 2:Who was complaining because she wanted to have ten clients and somehow made 20k a month, because she didn't want the responsibility Of having more clients because she wanted to travel more. She didn't want to work as much either.
Speaker 1:So it's like but we hear this, I'm telling you guys, we're in these, we're in these business calls with these business coaches. We hear all the stuff that goes on. We hear always other coaches and what I tell you, bro, that we're different on telling you we refuse to sell our soul Just to get clients. And have you suffered from it? Yes, yes, we have, because People come and go and then maybe they don't see the value in our coaching so nobody signs up. So there's, there's highs and lows for us, but we still keep pushing through. We refuse to do the discounts, like I say, because we believe that there's value in what we're doing, because if you stick with us and you put in the work, you will see results go after our clients a half. We've been posting them on the team page. We should probably look the team page in here too.
Speaker 1:Yeah yeah, but we've been posted on the team page. People have made life changing alterations with us and we have had people who have left, who didn't think they were ready or doing I do it, and who have came back because they realized that they made a mistake. So what I tell you, just taking the consideration, it's your health at the end of the day, and if I'm gonna spend money on my health, I want top dollar. Everybody's always complaining about how insurance is out of control because they can't afford nothing, so wouldn't you want your health coaching to be good if you're paying top dollar?
Speaker 1:Yeah so I think that's good. That's good, you're right there, yeah. So if you have resolution this year, break it down into digestible pieces and Make your resolution this year to sign up with the Valhalla athletics, which is us. And if you need us any questions or anything, our information is in the show notes, as always. If you liked this episode, don't forget to like, comment, share. Leave that five star review till next time.
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