Philip Pape

New Year , new you . Are you tired of the same old approach every year , those New Year's resolutions that quickly vanish by February ? We're going to take a different approach . I'm calling it an anti-resolution resolution . We're going to kick tradition to the curb together on today's Quick Wits . Welcome to the Wits and Weights podcast . I'm your host , philip Pape , and this twice a week podcast is dedicated to helping you achieve physical self-mastery by getting stronger , optimizing your nutrition and upgrading your body composition . We'll uncover science-backed strategies for movement , metabolism , muscle and mindset , with a skeptical eye on the fitness industry , so you can look and feel your absolute best . Let's dive right in . Happy New Year everyone . Welcome to 2024 .

Philip Pape

Maybe you're watching this in the future and it's the year 2064 . Whatever the case , today we're throwing out the rulebook when it comes to New Year's resolutions and forgetting the tired mantra New Year , new Me . It's time for something a little more real , something that really is going to hit us , to take action and make sure that we do reach a goal that we want to reach , but not in an unsustainable or unrealistic way . Here's the thing Traditional New Year's resolutions . They're like cheap fireworks that dopamine hit A quick burst of this excitement and motivation , followed by crickets , nothing . Why ? Because you're trying to take on too much . We have these vague goals like lose weight , eat healthier , improve my body composition . They're way too vague , they're way too big . They're blobs of goals that don't get you anywhere . We want to make resolutions if we're going to make one at all that are specific enough that they feel rebellious . They need to be a little bit audacious and intimidating , but very specific , something that drives you to take one step in front of the other , expand that comfort zone and eventually get there , but is very , very clear . If that's the kind of resolution you want to make , I fully support you . This could be , for example , you want to hit a new PR on your deadlift and you have a very specific number you're targeting and the number is realistic , based on how you can progress , understanding that life may throw you a curve ball along the way . That happens , but you can adjust and you can tweak and you can take steps to tell that you're actually making progress , because if your deadlift does not go up session after session , you're not making progress toward that audacious goal or resolution .

Philip Pape

Maybe it's related to nutrition , and I will master the art of meal prepping three high protein meals in my day . Now , that's a very specific thing and that might seem easy for some of you , or that might be very challenging because you've had trouble hitting your protein , and even that might not be specific enough . It might be . I'm going to make three high protein meals and put them in my meal plan so that I can reach 100 grams of protein per day by March 15th . You can get very specific as you want . They have to be measurable . You want them a little bit audacious and intimidating , but totally realistic and doable to push you to expand that comfort zone over time . Again , if you're going to do this at all , the next thing is to actually get there . We want to identify what is that habit this week that is going to get you one step closer .

Philip Pape

I am a huge fan of the additive approach . Rather than saying I'm going to cut out alcohol , I'm going to stop doing this , I'm going to stop doing that , what are you going to do ? That small , simple , specific and just an easy thing to do , like I'm going to drink a glass of water first thing in the morning or I'm going to include protein with my breakfast . We've talked about these topics many times on other shows , but I'm just putting it all together . Remember , it's about flexibility . It's about being able to pivot . If something is in serving you and your goal , you can pivot without mercy . And that is an adaptable , flexible approach , because your journey isn't written in stone . This path from here to that audacious , specific goal , a few months from now or later in the year , it is not fixed . It's carved in muscle and sweat , if I'm going to put it that way . That's what it's carved in , it's not carved in stone .

Philip Pape

Last thing , but not least , let's redefine failure . I always want to revisit this message If you missed a workout , if you skipped a meal prep , so what ? In our world , these are not failures . These are little plot twists and situations , that's all they are on your path to glory .

Philip Pape

As we march into this new year , let's embrace all of our anti-resolutions with a big , big , primal yell to the world . It's not about silent promises to ourselves . It's these loud , proud , unapologetic commitments to realistic , achievable , specific change . Here's to you . I want to celebrate you and my beautiful listeners out there of breaking the mold , of smashing your goals , but doing it in a way that aligns with you and your body . Stay focused , stay tuned for more episodes and we will get there together . Thank you for tuning in to another episode of Wits and Weights . If you found value in today's episode and know someone else who's looking to level up their wits or weights , please take a moment to share this episode with them . Make sure to hit the follow button in your podcast platform right now to catch the next episode . Until then , stay strong .