Double Edge Fitness

Navigating Holiday Fitness: Year-End Updates, Cruise Challenges, and Sustainable Health Goals

• Jacob Wellock

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Ready to transform your approach to fitness and wellness as the year wraps up? Tune into our latest episode for a comprehensive year-end fitness update from Double-Edged Fitness, where we reveal an exclusive membership offer with substantial savings. With only 10 coveted spots available, we'll walk you through the renewal process and how this supports our financial goals. Plus, we'll fill you in on our holiday schedule, including gym closures and the exciting possibility of a special New Year's Day workout session.

Ever wondered how to maintain your health on a cruise filled with tempting treats? Join us as we navigate the challenging waters of cruise ship dining. We'll explore how to make mindful food choices amidst an abundance of options and discuss the addictive nature of certain foods. Learn about the societal challenges of promoting healthier eating habits and the pivotal role of fitness professionals in fostering long-term lifestyle changes. Also, gain insights from a Disney cruise experience that highlights the stark differences in dietary habits between fitness enthusiasts and those less health-conscious.

Embarking on a vacation doesn't mean abandoning your health goals. Discover valuable strategies for balancing indulgence with maintaining healthy habits while traveling. Through personal stories, we explore how to avoid guilt when routines are disrupted and the benefits of intentional rest periods. As the New Year approaches, we tackle the common pitfalls of New Year's resolutions and the importance of setting realistic goals. With a focus on long-term commitment and daily consistency, we share how to embrace a lifestyle of sustainable health and fitness while building resilience and appreciating life's advantages. Join us for a journey of inspiration and practical advice to carry your healthy lifestyle into the new year and beyond.

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Speaker 1:

all right, we are up and running, we are back. Make sure the shirt microphone hangs down a little bit here. But yeah, make sure the shirt looks good Right Now for the five people that watch this on YouTube. I make sure it looks okay. But everybody back a couple weeks off. There Didn't have much to update on anyway, but I was on vacation. I figured you know what, be a little lazy and give you guys a break from my updates. But we're back.

Speaker 1:

It's end of the year, so we're going to call this one our end of 2024, double-edged fitness update and newsletter. We got a few things to update on and talk about, so hopefully I don't annoy you too much. Might be a little longer than normal, but we'll get through the important stuff as far as I'd like everybody to know and be aware of, and then we'll get into some thoughts and reflections that I've had over the last couple weeks on various things health and fitness related. So first off, a couple people reached out to me and they're like are you going to do the annual special this year? Those have been around for a while. Know that traditionally every year during December I put out an annual special. It's a pretty heavily discounted, paid in full membership for the year. That only happens one time a year. I sell a certain percentage of our total memberships on this special and, to be honest, the last couple of weeks everybody that bought it last year renewed and I've been torn on if we're going to issue more Again. This is such a discount that we do too many of them. It's not healthy from a business standpoint. Basically cut the legs right out from underneath ourselves. So, with that being said, we decided that we're going to do 10 this year total of one membership. It's our all access membership, which means it includes unlimited classes and open gym during business hours, during our standard business hours, open gym, unlimited classes, both locations, blah, blah, blah. So that price point for this, paid in full, is $2,175 for the year. So, yeah, $2,175 for the year, $175 for the year, so they had $2,175 for the year. It's about a 30% discount paying in full for this versus our current rates. So it is a pretty substantial savings. It is going to be very limited. I am promise I'm only doing 10 of these.

Speaker 1:

If you're listening to this now and not reading in the newsletter, there's a high probability that they probably already sold out. Usually these get. What do you want to say? Reserved within minutes of them going out in the email. So, yeah, how it works, though, is, once you're on this list, you get the first right of refusal every single year, and then I look at our total. You know budget bills, goals, financial needs for the year, and that's where we figure out how many of these we want to sell an offer. And yeah, so this year just doing ten. So if you're interested in that, if you're somebody that's paying month-to-month right now and are interested in saving a little money and this seems like a good idea, good fit for you, jump in the newsletter, click the link to fill out the form.

Speaker 1:

These bill on January 1st each year for the year in full. Again next year, about a month before, so sometime around Thanksgiving December, I reach out to all the people that bought it the previous year. Give them first right of refusal to either renew or switch back to month to month. You know whatever's going on, people move, things happen, so some of these free up each year, and this year, everybody renewed, and that's why I'm hesitant on how many that we're going to add to this program going forward. So, again, we're going to do 10. All right, so there's 10 available. First come, first serve. And again, these bill on the first and if you have questions, by all means reach out to me. I'll help. I can answer your questions, all right, so just reach out to me. Again, these go pretty quick, no-transcript, some repairs and various things around the gym. So again, questions reach out to me.

Speaker 1:

Next thing Christmas and New Year's schedule at the gym. So we are closed Christmas day and we're closed day after Christmas, 100% closed those two days Christmas Eve. So that's gonna be Tuesday this coming week. Our last class at Midtown is the 3.30 class. Our last class at South is the 4 pm class, right. All classes after that are canceled. Mind-body schedule is accurate. So if you go to our website you want to see it there, it's accurate. As far as New Year's, new Year's Eve, same deal. 3.30 is the last class at Midtown. 4 is the last class at South. 4 pm New Year's Day we are closed, but we might only be 99.9% closed.

Speaker 1:

I'm not totally sure what my New Year's Eve plans are, but I'm leaning towards hosting and doing a New Year's Day workout, something fun, just like we did around Thanksgiving, and it will be at the South Gym. So yeah, we got to go Southside sometimes and do fitness together. Now a lot of these workouts get held at Midtown, so we're gonna if I do it, it'll. I will let you all know this coming week once I get kind of my New Year's plans laid out Now for me many of you know I'm not a late night party animal and there's a chance that we'll be doing the New York New Year's deal, so I'll be out by 9 o'clock and I'll probably want to get a workout in that day and I will want to work out with friends because that's always better. All right, so that's the two big things. That first weekend in January I am getting the the team together and we're going to plan the year, plan the year, various things. So pretty excited about some stuff in 2025. Don't want to talk about it just yet until we, uh, review everything that we are thinking about as a team for 2025. Yeah, so january should be exciting month for some some stuff that we're going to be doing 2025.

Speaker 1:

Last night we had the unofficial unofficial double-edged christmas party, if you will, and actually turned out to be a great time. A lot of people showed up. We all hung out at parley six, right next to the midtown gym. One of our members is one of the owners of that uh restaurant brewery and it was a great time. I want to thank everybody who came out and hung out. I really enjoyed being with everybody last night and, although I dipped out a little bit early, you know, I only made it to about 1030. It was a great time and, yeah, super awesome, just being around everybody and really enjoyed that. So, no, just wanted to reflect on that because it was a great time, truly enjoyed it. So let's get a couple thoughts that I've had over the last couple weeks. Many of you know I was traveling. We went to Disney World and then we did Disney Cruise and during that time is 10 days just traveling, seeing.

Speaker 1:

Every time I spend a lot of time, obviously around our community, our double-edged fitness community. That's where I'm at home, I'm doing kids activities or I'm at the gym. That's's kind of where my life revolves. Don't get out too much. I'm a lazy shopper, so big fan of Instacart, I don't really get out too much.

Speaker 1:

Getting out over the last couple weeks, seeing once again the state of health our country is in once again. The state of health our country is in, it's insane. It's very sad. I try to balance my frustrations with it and try to find some sort of empathy to the issue and understanding the problem and how significant of a problem it really is for our country. Significant of a problem it really is for our country, and the visual perspective of this is just visually seeing how many people in society are not just overweight but obese and the negative health impacts that come from this level of obesity. It's just insane and it's very sad. And one thing that I noticed being 10 days of full Disney that was really heartbreaking was seeing the amount of children that aren't just a little overweight but that are obese.

Speaker 1:

And you know, I often catch myself in deep thought about how does one fix this problem, how do you overcome this, how do you turn the change, the direction of this as a nation, not just? You know, I'm surrounded by people that truly care about their health, their fitness, their family's health and fitness, and that is the lens that I live in the bubble. I live in the bubble, I live in, if you will. So getting out there, especially being on a cruise ship, and seeing this firsthand, it's like I try to think about what is the answer to fixing this and I honestly, I don't know. I don't know. I do think it's something that does start from top. You know, when it comes to information, education, knowledge, I do think there is a lot of folks out there that just don't have the knowledge, understanding and education when it comes to making healthy food choices, when it comes to movement, and I think also a big problem here is the processed food industry. It's so easy and so accessible to get your hands on processed food, that very calorically rich food that people, on average, statistically, are consuming around 3,500 calories a day, with less than 20 minutes of activity on average per day. I was reading that just creates a situation of constant weight gain, which is obviously what's happening across the board in society, from kids all the way through adults.

Speaker 1:

So you spend a week on this cruise ship. Now, when you pay for a cruise, food's all included, right? Some of the cruise ships this one they had nice high-end restaurants that you could go to separately. We did not. We stuck with the dining plan that comes with it, right? So everybody on the cruise ship pays for that, right? You pay for it.

Speaker 1:

So for that seven days, I will tell you, you have the opportunity to eat as healthy or as unhealthy as you want to eat. Now am I going to say that all the fruit on there and everything was organic, grass-fed, no pesticide? No, it's not right. But you can still find lots of fresh fruits, vegetables, meats. You can make healthier food choices and you can be as healthy as you want to be and you can be as unhealthy as you want to be. You can eat as processed as you want to be on that thing. You could eat as unprocessed as you want to be on that thing.

Speaker 1:

And as I'm sitting there, you know, many days over the deal, eating, watching what people are putting on their plates, watching what people are consuming and looking at the deviations between my family and other people's families, people have to start making a very conscientious choice to eat healthier, understand the caloric intake that's taking place for the lack of activity that's being done, and my question and thought is one do people realize how unhealthy they are when you're carrying an extra 50, 100, 150, 200 pounds, how long-term health side effects that is? And I don't know. It's not like I'm walking around the cruise ship asking them hey, do you know that you're fucking yourself up right now? I'm not, obviously. I'm not that guy and I just I don't know where that conversation begins.

Speaker 1:

I'm in the health and fitness space, as you know a mentor, a leader, a coach and when people do come to the gym the mass majority of folks coming to the gym their number one goal is weight loss. It is the number one goal that people come through the door. It's weight loss and improve health. One out of every 500 people are coming to the gym to gain weight. It is improve health, lose weight. How do you get society to have a call to action individually, to start putting in the efforts to control the amount and the quality? And you know, obviously I get into the quality of food issue on a deeper scale, because my daughter with her, with her crones, but 90 percent of society, if not more, 99% of society could dramatically increase their health just by removing and controlling calories and just getting away from, you know, 50% of their caloric intake being from processed foods and in my mind this seems like a simple thing to do foods and in my mind this seems like a simple thing to do.

Speaker 1:

And when all these people 4,500 people on this boat have the opportunity to eat as healthy or as unhealthy as you want to be and you see the majority eating extremely unhealthy, not just a little unhealthy, extremely unhealthy. And there's a small section I'm just keeping tabs on it because I go to the gym in the morning on the boat. You see the same people at the gym. You see those people you know eating. You see those people, what they're doing and you know we're all kind of doing the same thing, the fit crowd's all kind of doing the same thing. You know some of us, you know, still have a treat, still have some cocktails, still do these things. But you can see the moderation is completely different. So it comes down to one. You have to. You know. Okay, I'm not healthy, I need to make a change.

Speaker 1:

Then that next step is committing to making changes that are long-term, sustainable changes. You need to start controlling what you eat, asking yourself what are you putting in your mouth? Is this providing value? Where's the value of this food going for me Now, when you're eating massive amounts of Mickey waffles and one day they had Mickey waffles dipped in sugar. They're churro waffles and I watched the guy make them and he was just cranking out thousands. I mean he had made thousands of them and the amount of people that were eating two, three, four on their plate. It's just like, oh my gosh, like what? Like when you go to eat that, what is the trade-off? And I just don't think I honestly don't think people are thinking about it at all. There's argument that sugar is addictive. I can see both sides of this. There's no research that actually supports sugar being addictive, like cocaine, drugs and stuff like having that kind of addictive thing. But there's definitely a draw to these highly processed, sugar-filled foods that people just load up on and extremely caloric, rich, and it comes down to from what my thought is one education.

Speaker 1:

People need to know what they're doing to their body. People need to understand that being obese is not healthy and does not lead to healthy outcomes. And then you have to ask yourself do these people even? Do people even care? People have the right to make their own choices, live their own lives. So it's like do they care about their long-term health outcomes? That's answered on the individual level. You don't know. You know, when you see people eating like that, you have to come to the conclusion that they just don't care about their health because there's got to become a certain tipping point, when you gain enough weight that you're going to make a decision like, hey, this isn't going the right direction. I got to figure out why and change direction here. So, and just by the nature of going on a Disney cruise, it's um.

Speaker 1:

I think it gives a great sample of what most of America is like. I mean, you have all walks of life. You probably have all income. You know quite a few different income levels, socioeconomic levels, different ethnicities, different cultural things. You just have a bunch of different. It gives a great. I think it could potentially be a great sample population of what I witnessed is actually what takes place across this entire country and it has to change. Me getting on here for the last nine minutes talking about it and it just blew my mind.

Speaker 1:

I do think change starts with us individually and then us being a positive influence for those around us, and that's something I have to keep in check, because I can come off sounding pretty negative about it, angry and upset. It's frustrations and not being able to solve getting people to care about themselves. It's like when I'm caring more about you and your health than you're caring about yourself. It's a hard. It's a hard thing because I just like I want to help, I want to show you a better way. And how do you overcome that? I don't know.

Speaker 1:

I'm hoping there's changes over the next, you know, decade, the next century century, of course, over the next century, but over the next decade that we might start seeing a shift, because I will say, just from having conversations with new people coming into the gym, there is becoming a bigger, well, bigger awareness around what do you want to say, taking self and personal responsibility for your own health and your own health outcomes. So it does seem to be. There is some shift in the air about folks. You know I need to do this, I need to put in the work, I need to make a change and even if they don't know where to make the change, I think it's important for us, not just as gym owners and coaches, to be a guiding light for change, but all of you, in your own right, are leaders in this space, being able to be a shining light of health and fitness for the community and the people that are around you, the people you work with, the people that live in your life, being that shining light and an example of hard work.

Speaker 1:

But consistency and making consistent, healthy choices over time lead to what you guys like to experience as health and fitness. You know our folks at the gym top 1% of healthy, fit people in the country. If I had to guess, you guys are awesome. I'm literally surrounded by the best people all day long, who truly care, who truly put in the work and we're always striving to be better Everybody in the gym when I have conversations about your goals and this and that every single person is looking towards excellence in their health and wellness for themselves and their families, and it's just very humbling and rewarding for me and I know all the other coaches feel the same way that this is who we're surrounded by, and there's a saying that goes you are the average of the five people you surround yourself with. I think that is very, very important when it comes to your long-term success in health and fitness, because if you're surrounded by a bunch of people that don't work out, don't care about what they eat and don't strive to live a healthy and fit lifestyle, thereilled self-disciplined person to overcome being surrounded by people that don't want to be healthy and you do, and I will say, just being on the cruise, I had a lot of internal conflicts. If you will, am I going to work out.

Speaker 1:

Today I'm making healthy food choices with my daughter and, granted, we had some treats we had. We we weren't totally like crazy, crazy, perfect. Uh, the kids were able to get a Mickey mouse waffle, like we ate really, really well, but we still treated ourselves. And you know it's like where do you draw the line in being weird, that weird guy, and still, you know, living a life of quote, unquote, if you want to call it balance. And I had to remind myself that you don't get fit in 10 days. You also don't get morbidly obese and sick in 10 days either, that you can enjoy a trip you can participate in. You know a couple of this, and that's when it comes to treats. You know I did have some cocktails, had some drinks, I enjoy my social drinking with friends, and you know.

Speaker 1:

But just knowing that this trip is not the snapshot of my year, my year is held to a pretty high standard of health and fitness, where this trip I may fell off the wagon 15%, 20% Whereas most people I have a feeling this trip is how they live their life. And that is where the big change in thought process comes in perspective when you, the healthy, fit folks, go out and travel. I think it's important to enjoy things. I wouldn't say cruise, I mean it was a good culinary experience but I also know you can travel to other places and have phenomenal culinary experiences, and I also know you can travel to other places and have phenomenal culinary experiences and I think you need to enjoy those experiences. I think it's cool and keep in perspective that your year doesn't look like this trip and shouldn't when you're home and routine and structure, surrounded by healthy and fit people. That is your life, that is who you are, not the vacation.

Speaker 1:

So me aggregating these thoughts in my own brain, you know, trying not to stress about you know this or one day I didn't want to work out, and it's easy to get into a self-loathing cycle of a mentally unhealthy spot in a short period of time and guilt, shame yourself into doing you know things. I just don't think it's a healthy place to be Now. This trip did force me to relax. We had a great time, but I still had some mental turmoil during it around various things and again watching society and trying to find balance. I'm trying not to ramble too much, but I do battle those demons about getting unfit, unhealthy in a short period of time. If I don't get to work out today, everything's going backwards, everything's going downhill. You know, and at the end of the day I made up my mind that there's only a few things you need to do to maintain health and fitness during a vacation. And now I want to talk about what I think and what I perceive to be important exercise and activities to do during trips to maintain some health and fitness, but without being the weirdo you know. Now don't get me wrong, I like David Goggins, but without having to have the David Goggins mindset while you're on vacation that you can actually chill out, take a break.

Speaker 1:

First thing, have you been training regularly all year long, consistently regularly? Is health and fitness a daily part of your lifestyle? You know, at least five days a week. If that's you and you can answer yes to that, I applaud you. You're doing awesome, all right. So if you're training consistently throughout the year, put that into your mental bank account. Are you eating healthy? Awesome right. So if you're training consistently throughout the year, put that into your mental bank account. Are you eating healthy throughout the year? Are you eating healthy day after day, week over week? Are you eating high quality, unprocessed, good food, giving your body a healthy fuel for most of the year. I can check that box. I think most of you can check that box too. So we have those two things. So you're going on vacation. What do you do? Do you take the full 10 days off?

Speaker 1:

Maybe I will argue that sometimes, if you're going through a heavy period of training, that having full rest days for a week can be very, very beneficial to your body, to your central nervous system. It can be very, very beneficial. And having those kinds of intentional time off recoveries and I use the word intentional on purpose it's something you plan. Okay, it's like I have a trip that is coming up four months from now vacation. I'm going to come up and think through my training plan to build up to where, during that time, it's actually going to be a pre-planned give my body time for rest and recovery period. That is typically how I do things. I typically know when I'm going to be gone on long vacations and limited workouts, I'm going to train hard up into that time off and that's going to be an intentional time off, no working out period of time. I'm not gonna worry about trying to drop into a gym. I'm not gonna worry about getting a daily travel workout in. I'm just gonna chill, relax and be present with the trip that we have planned.

Speaker 1:

This time I didn't get to do that because one I got sick right before and training was just a little off and blah blah. So, going on a trip, I was thinking, okay, I want to get some workouts in on this trip, I want to maintain fitness the best that I can during this trip. So a couple things need to happen. One you need to move. Okay, we're on Disney, we're in Disney World a couple days. So I knew I was going to move a lot. Didn't move actually as many steps as I thought I did, because you're standing in lines for a long time. But general movement, walking is great, great way to just keep the body moving.

Speaker 1:

Now, when it comes to maintaining some cardiovascular fitness, you really only need five to 10 minutes of intense effort. It doesn't need to be all out anything. But, for instance, one did 100 burpees. 100 burpees took around eight minutes. That was it. It was enough to stimulate my body, stimulate an aerobic response.

Speaker 1:

When it came to getting into a gym, things that I thought about was just hitting the big muscle groups. You know, hitting five sets, not till failure, but five sets of pretty heavy weight on the big major muscle groups. So dumbbell bench, some leg press, some lunges, big compound-ish kind of lifts, and I would pick usually three exercises for the big muscle groups. Hit five sets. Eight to 15 reps in and out of the gym, 30 minutes back with my family, stimulated the body. One of the big things to remember when you're traveling if you're trying to overcome some calories. You know, maybe you were sitting by the pool all day and you had some drinks and you ate a little bit. I'm not. That is what I did.

Speaker 1:

Something to think about is your legs are your biggest muscles in your body. They're also going to be the ones that demand the most calories. So doing strength training and stimulating your legs can pay dividends when it comes to keeping the metabolism a little bit revved up throughout the day. If you know you're going to be eating a little bit more, you know having some drinks. So I did make an effort, a conscientious effort, to kind of beat down my legs three, four times during this trip pretty hard, and I'll tell you it made a difference, you know.

Speaker 1:

So when I left for the trip I was 202 pounds. When I came back from the trip I was 206 pounds and less than three days later I was back to 202 pounds. A lot of that weight gain when it comes to vacation, traveling, airplanes, is a lot of water retention one. I ate more carbohydrates than I normally eat, so that's going to to increase glucose in your muscles, glucose and water attached and then your muscles are fuller, so that is going to increase water weight and flying and time changes and these other variables, along with alcohol and I did have some drinks these are all going to be equations around water retention and it's a real thing. So I could actually feel the water retention during the trip, like in your hands, my shoulders, my feet. When I came back, got back in normal routine, normal training. I peed a lot and the quote unquote weight that I gained right back to. I gained was right back to neutral. I was right back to where I was when I left.

Speaker 1:

So, doing, you can enjoy your trip, you can enjoy your vacation, you can get some workouts in, you can do some things during this. You know to keep the body on par and not stress and be too much of a weirdo with your family when you're on a trip and I I try not to be too much of weirdo with my family when I'm on a trip, but I do like to move, I do like to get a little workouts in. Um, I don't spend hours in the gym. To what some people sent me some memes and they did make me laugh. But people sent me some memes of this is probably you on vacation, huh it was. It was funny. But I try not to be that guy. I really want to be present and but I do feel better when I move.

Speaker 1:

So getting a little workout in prioritizing big muscle groups, getting your heart rate up five to ten minutes, you know into that zone three, zone four area, is going to help maintain your cardiovascular health. Zone four area is going to help maintain your cardiovascular health. Stimulating your muscles is going to help maintain, you know, your strength and so forth. But even if I took all 10 days off, I don't think that I would have regressed any noticeable amount Now when you do take time off like that and you come back to the gym, than any noticeable amount Now when you do take time off like that and you come back to the gym.

Speaker 1:

You do want to ease back into training. You don't want to just come back and do 10 workouts in one day and beat the hell out of yourself and you know you need to. Your body went into a relaxed state. You don't want to come right back into a high output state. So ramping your workouts up over the course of three to five days is a good approach and making sure and I struggle with this finding a balanced approach to getting back on track and back on routine. But I do find it best just to force yourself to jump right back in.

Speaker 1:

And when we got back, it was very noticeable about how easy it was to jump right back in the routine because of the people the people at the gym, members, the community classes. You know it's hard when you get back from a trip and I know every single one of you probably have experienced this. You get back from a trip and it takes like a week to get back going and then all of a sudden you found out you haven't gone to the gym in 20 days and so forth. The best thing to do when you get back get back into routine, but just ease into the intensity a little bit and lean into the community environment that we have, because that's what did it for me. I'm back to the gym, everybody's excited, everybody's working out. You jump into a class and you just get it done and having that community, our DE community, to come back to really does help shake off the cobwebs from taking some time away and get back into that structure and flow and accountability in a lot faster fashion. So you go on a trip.

Speaker 1:

When you get back, get right back into it, see your people back in the class, don't put it off and just remember you don't need to go all out that first day back, ease the body back into it and before you know it, you're home a week, getting your back to feeling great, feeling awesome and everything's back on track and you have a great reflection of a trip that you did with your family, with awesome memories, without it being full of stress and anxiety that you're going to fall off the wagon. You're going to go totally backwards in your health and fitness. Everything. It's that all or nothing mindset Didn't do much. I might as well give up and quit, and we can't have that. You have to be able to enjoy time with your family, but you have to be able to get back after it and if it's in.

Speaker 1:

You hold a maintenance mindset during said trips, vacations, times away from the gym, times away from your regularly scheduled routines and structure. So that's what I implore people to do as they're traveling through the holidays and this and that, and upcoming vacations in 2025. Just think through, like, what is the goal? What do you desire to get out of this trip? Like for me, it was just spending time with my family and being forced to relax and rebuild some new memories of the month of December, because this time last year we're in the hospital with Claire. This time we're on a great family vacation where everybody is having a blast, and that's what we wanted to get out of it. And that's what we got out of it. I was able to maintain my sanity and the family had a great time. We did, we did. So you guys, I don't know where I went with all that.

Speaker 1:

Maybe there's a little nugget in there or something that you can apply to your own mindset when it comes to time away from the gym and traveling and holding onto your health and fitness while traveling, you know, and just making sure that you are intentional with what you do. You're intentional about your training and eating the majority of the year. Then, when you go on a trip, maintain some intentional components to your lifestyle while you're on the trip, if you're going to treat yourself, if you're going to have some drinks, I'm intentionally doing this because what I enjoy bourbon. So we go to the bar, I want to enjoy an old fashioned with my brother, arthur, and we want to sit down and have some good conversation and relax and chill. That was the intention, that was the purpose and I'll be damned we did it and we had a great time and enjoyed it.

Speaker 1:

And that's what I'm getting at is just being intentional about when you're going to drink, when you're going to treat yourself. Am I going to work out on this vacation? Am I not going to work out on this vacation? Why? A lot of times it's easy to say, oh yeah, they have a great gym, I'm going to work out every day. Then you get on the trip and you don't work out at all.

Speaker 1:

Now, did you fail yourself with? That Did become, you know, a question of was it being lazy, was it this, was it that? And at the end of the day, obviously this is stuff we wrestle with ourselves internally. I just know how much better I feel mentally, physically, if I just get a little bit in when it comes to training and I didn't work out every single day, I probably worked out half the days on the trip that's enough to maintain, enough to feel good and I I was happy I did it. You know, my wife got a few workouts in and we really enjoyed ourselves and had a great time.

Speaker 1:

So yeah, just be intentional, intentional, intentional, intentional. Intentional about what goes in your mouth, intentional about what you do and how you're treating your body. Just be intentional. If we can make intentional, conscientious choices about most of the things around our health and fitness, we are going to be so much better off long term. When we're intentional, it's when we're unintentional. When we're intentional, it's when we're unintentional when I'm just mindlessly eating, drinking, not moving the body. I was a lot more mindful on days that I didn't get fitness in and how much movement I was doing and how much I was consuming of things. And it just becomes this thought equation of like okay, we spent all day on the airplane, I didn't move at all, I don't need to eat a lot, and I didn't. I didn't eat a lot Because don't eat it. That's an intentional conversation. So just be intentional, you guys.

Speaker 1:

And again I just want to say thank you and how much I truly, truly, truly appreciate being surrounded by such awesome, awesome people and I hope that we all can continue to be a guiding light for society as a whole. It starts here in our own town, our own family, our own friends and our own networks of people. That if we can be a guiding light for health and fitness people, that if we can be a guiding light for health and fitness, maybe, maybe, someday, long term, all of us doing that becomes a compounding, infectious event that starts influencing the greater good of society to be intentional in their health and fitness and start making positive moves in that direction. That is my hope and prayer for society and, at the end of the day, it starts with us individuals and how we are able to lead by a positive, influential example that other people want to be like. Okay, I want to do what they're doing and be like them. So, yeah, just remember, you guys are all leaders in your own right. Somebody out there is looking up to you, all right. Somebody out there wants your body, wants your fitness, wants you know your lifestyle, and you have the opportunity to be a leader for them. All right, because you're all awesome and I applaud you all. Thank you awesome and I applaud you all, thank you.

Speaker 1:

Next topic it's a little longer today, but we got new year's resolution season coming up, coming in hot, and every year I get a little giggly. I try not to get too condescending about it, but it is fascinating, for as long as I've been in the fitness industry, how every year it's the same repeat and failure when it comes to people making New Year's resolutions, setting goals and absolutely obviously because our society keeps getting more and more unhealthy failing at those goals. So I wrote a blog it's on the website, it's in the newsletter you can link to it Just about New Year's resolutions and some ways to overcome obstacles and also setting reasonable expectations for yourself when it comes to New Year's resolutions. You know I personally myself am thinking about my next chapter of fitness and training. You know, for the next three, four months I've decided Coach Wes and I we are going to compete in the tactical games, so that's going to become that's my training kind of goal, and focus for the next four months is going to be around preparing for that.

Speaker 1:

But we all have goals, we all have things that we want to achieve when it comes to New Year's resolution, time Thinking through and coming up with our own plans, goals when it comes to stuff. So first off, statistically, 80% of people who set a New Year's resolution fail by the end of January, fail and give up on it 80%. So that's crazy. You put 10 of us in a room. 10 of us set a legitimate New Year's resolution goal, something heavy on our heart, something we want to accomplish. Put 10 of us in a room, put some deep thought, emotion, into this plan. Eight of those ten people are gonna fail by the end of January. That's tragic. That's very sad. What is the hurdles and roadblocks to this? Whatever? Obviously, I'm mostly talking about health and fitness goals, but that was a general statistic for all New Year's resolution kind of goals that people give up on them, like that. Doing a little digging into what has been generated out of some studies and various things on the internets.

Speaker 1:

Number one setting unrealistic goals. I'd say that's a big one. A lot of of people. When you set a goal, you need to know the path and the reasonable expectation of hitting that goal. Right Now, obviously, if you're overweight, carrying an extra 50, 100 pounds to make the goal of losing 100 pounds starting January 1st is a very daunting, scary goal and it could set you mentally up for failure to break at the first roadblock that comes up. So setting unrealistic goals I think this is something that's very important when it comes to goal setting is to work with somebody in the health and fitness space a coach, somebody that can give you guidance and set realistic expectations and then also realistic work required to achieve said goal and to help frame your mind for that goal. Help frame your mind for that goal, whether it's a coach, whatever the goal is, talking to somebody who's potentially an expert in that field, who has achieved those goals, can help really give you a better framework to wrap your head around in achieving those goals. In achieving those goals.

Speaker 1:

Next one lack of specificity and planning right. Setting the goal of I want to work out more, that's it. What does that mean? If you didn't work out at all last year, working out one time next year technically meets the goal. So being specific about your goals detailed and I think you need to be specific down to weekly micro goals to achieving a bigger picture, bigger outcome, and planning that with actionable, achievable things that force you to make change. Because if you don't actually do something that forces you to make change, because if you don't actually do something that forces you to make change in your routine schedule, you know some sort of sacrifice you're not going to make the change, like you're not going to reach the goal if you're not having to make a change. So again, this goes back to sitting down with somebody and going over your goal and the expectations and coming up with a specific plan to achieve that goal. This is something I happen to be pretty good at in the health and fitness space and a few other topics, something all of our coaches are really good at. So pick their brain, set up time, meet with one of us. If you have specific health and fitness goals particularly, we are your resource at the gym to be able to achieve these goals. All right, to be able to come up and be on your accountability team to be able to achieve these goals that you may or may not have going into the new year.

Speaker 1:

Next, all or nothing mindset this one's a big one for me. This has trapped me so many times over my life that come up with a goal. I'm all in and I could be all in for a pretty significant period of time three months, six months, even a year and then trip over my own feet something comes up. So, for instance, I was all in on some stuff before COVID. Covid came, derailed me and I was all out. You know, having an all or nothing mindset can accomplish a lot of things in your life.

Speaker 1:

It can also be one of the most difficult personality traits to deal with and, I'll say, with myself, reframing my brain and my all or nothing mindset I've really worked on. My all or nothing doesn't need something I necessarily need to change. I need to understand that all or nothing isn't perfection. So I don't need to be perfect every single day, every single part of my life, in order to still be going hard and consistently in the direction I want to go for my life, whether it be with marriage, father, business, my health and fitness, whatever the thing is that I'm working towards and achieving that all or nothing isn't either perfect or not perfect. It is choosing a path of consistency that you can maintain for the long term period. So that's something I've personally been working on over the last few years is really framing my brain. I don't want to change my personality, because I know it's a personality trait that I have that allows me to do a lot of things.

Speaker 1:

But when a roadblock comes or something comes up that derails things, that oh just nope, it's over. I'm done Like an injury. This year I hurt my shoulder, I've hurt my elbows, I've had a couple injuries. Just, you know, training hard and I haven't. This is one of the few times I haven't let it derailed me at all. I trained around, I trained through and I got the proper help and support to keep going. So that's a. That's an example of now. I was training hard, very specific goal got injured. In the past I may have backed off training quite a bit. Now I don't. I understand that we can still train in around and through the mass majority of injuries that come up in life and there's no reason to quit on yourself just because you get something tweaked or you know you got hurt. That's a big one for me and there are lots of things.

Speaker 1:

But the all or nothing mindset can be your biggest asset. It could be your biggest adversary. Knowing your personality and understanding your own personality, working through that can be very powerful. Powerful place, all right, but we're human beings. We are not perfect. So to put the expectation of perfection on yourselves all the time can be very detrimental. You're looking at perfection for long-term periods of consistency, and consistency doesn't mean every moment of every day is perfectly executed. All right, I hope that made sense.

Speaker 1:

Lack of accountability Big ones. We like to pretend that we can hold ourselves accountable. Some people are really good at it. Most of us aren't. Most of us make up excuses and reasons why that what needs to be done doesn't get done. You don't have somebody holding you accountable. This is where I will say the double-edged community is top-notch. Just by purely being around each other, we hold each other accountable. You members, you people, hold me accountable a lot more than you probably realize, and I hope that myself and the other coaches, we are also holding you accountable.

Speaker 1:

If I'm not doing, one, what I say I'm going to do and two, not leading by example, I feel like I'm letting you guys down and I hold myself accountable. But through you guys, I hold myself accountable. But through you guys making sure I'm being that person to be the, you know, a leader amongst us to hold a higher standard of accountability, and that's usually where my brain goes. It's like, okay, that is my big accountability tool. But then I also got my children. That's big accountability tool. But then I also got my children. That's an accountability tool.

Speaker 1:

If I'm not putting in the work and doing the things that I say I'm going to do to take care of my health and fitness, I have to look at them and to me. When I look at them, I didn't do the things that I know that I'm supposed to do to take care of my health and fitness, to be the best person for them, not just today, but 30, 40 years from now, I feel like I'm letting them down. Same with my spouse, same with my friends and my community. If I'm not the best and healthiest version of myself, how can I be the best thing to help those around me? So that is my main accountability tool. Other accountability tools are also just having friends, keeping up with the committed club, which I've noticed a lot of people use that as an accountability tool to get their workouts in.

Speaker 1:

But coming up with a way to hold yourself accountable and it seems that the number one way to do this is to one be open with your goals, transparent. Let other people know that this is your goal. Some people get scared. When I put stuff out here on the social media world, I'm usually just putting it out there because now people know about it and I can't hide and pretend that. You know, I can make the goal in my brain and then not tell anybody about it and then if I don't achieve it, then I don't have to face failure. But if I put it out to you guys and I don't achieve it, then I have to face failure and that's just a tool that I use to keep myself in check. So, surrounding yourself with the community, being open about your goals, sharing them with other people and people that can help guide you and hold you accountable to that and us, our community, I would say top-notch when it comes to accountability.

Speaker 1:

Motivation fades Surprise. I had a very good friend of mine. He told me that motivation is an inflatable backbone. People like to pump it up, get all rah-rah, all excited and then three weeks later the backbone deflates and all motivation is gone. I'm going to tell you guys that motivation is the most short-lived stimulus possibly of all time.

Speaker 1:

If you're needing motivation to get your shit together, you need to define your what and your why of why you want to do said activities Obviously health and fitness related. If you need constant motivation to take care of your health, you need to dig down into a deeper why. Deeper why you want to be healthy and fit. Because motivation is 100% of the time going to fade away Now. There are times during the month, during the year, I'm heavily motivated and there are times that I could care less if I want to work out, eat another healthy meal. There are multiple times throughout the year it's like yeah, I don't want to do this today, I have zero drive. Now that could be a sign that you are over trained and under recovered and you actually might need to take time off.

Speaker 1:

But the mass majority of us that's the not a non-issue mass majority of us just might not be motivated. And then we're not motivated. It's easy to just not do the work that needs to be done. So, understanding that motivation sucks it's nice to have when you have it, but understand it's gonna disappear that you need to rely on your what and your why. And then self-discipline. If you don't have self-discipline, you're 100% of the time going to fail at achieving your health and fitness goals for the long term because motivation is always going to disappear, that simple right. So accept that motivation is extremely temporary.

Speaker 1:

You can be inspired. For instance, I'm very much inspired to be a badass grandfather someday. That work starts now, because that is something I'm inspired to be. It does help me when I'm going through a blah, blah, blah phase of training or not wanting to be perfect on the die or whatever it might be. It's a reminder that the work that I do today is going to pay massive dividends in the future. That is something that inspires me.

Speaker 1:

I don't consider that motivation. It is a driver. Motivation is going to a weekend seminar, listening to David Goggins, go rah, rah, rah about all this stuff and then coming home all fired up. I'm going to do all the things I'm going to get after it. I'm going to. You know it doesn't last. It simply doesn't last.

Speaker 1:

I've been around a lot of motivational events in my life. Doesn't last. I've been around a lot of motivational events in my life. I have been around a lot of people that motivate me and it always, always fades. So do not rely on motivation. Find some inspiration. Dig down into your deeper why. Why does your health and fitness actually matter to you? Find something that inspires you, that will help you overcome those numerous days of not wanting to do the work that is required to achieve the outcome that you are looking to achieve.

Speaker 1:

I will say when goals are physique, looking and aesthetic oriented, people fall off the wagon way quicker than when the goals are driven by performance, by long-term health outcomes. Folks that are driven to be healthy long-term understand that the micro work we do every single day, day in, in, day out, adds up to a massive dividend in our later years of life. People that train purely for aesthetics, I've noticed over the years, really struggle when it comes to maintaining consistency when they're going through a blah time of motivation and inspiration. Just something I've witnessed. That's anecdotal. I don't know if there's any hard research beside behind that. Don't get me wrong. I think it's perfectly fine to train and have physique and appearance to be a part of your goals. I will say that training for health, performance and increasing your strength and your aerobic capacity and your internal metabolic health is going to pay much more massive dividends long term, and as long as you control calories, you're probably going to end up with a pretty awesome physique also. But yeah, my two cents there Motivation fades. Remember that Not having any system structure in place, people that are unplanned.

Speaker 1:

Don't win If you fly by the seat of your pants every single day. Have no schedule, no system, no structure. Chances are you're not going to succeed at much. I'm a big proponent of being scheduled and routine, especially for the things that matter. Things that matter in your life, things that are important in your life, need to be scheduled, they need to be routine and they need to be non-negotiables. For instance, my 7 am to 9.30 am time, monday through Friday, is a non-negotiable time for me to train, eat and prepare my schedule each day for the week. Those are three things that take place during that two-hour window. It's my opportunity to work out, it is my opportunity to eat my biggest meal for the day and it is my opportunity to make sure I have the moment to sit down and look at my schedule of things that I need to accomplish that day in that week and evaluate what I've done and what I need to do.

Speaker 1:

Still. It's a non-negotiable schedule for me. I don't let very much other than sick kids and the occasional emergency disrupt that time period. I don't do it so right now because I'm driving between south. It's honestly it's 7 30 to 9 30 because I had that little commute. But if it matters to you, schedule it, make it a non-negotiable when you schedule your workout time. That is a non-negotiable. That is your time. Workout must be executed. Meal is a non-negotiable. That is your time. Workout must be executed. Meal prep time non-negotiable. These are non-negotiables. Make it happen, understanding the time and effort.

Speaker 1:

This goes back to the goal setting. A lot of people set a goal of losing weight, do this, do that. They don't necessarily understand how long that could potentially take and it's different for everybody. There's no perfect. I want to lose 20 pounds. I'm going to cut 200 calories a day. You know, over the course of 30 days, 200 times 30, 6,000 calories, I should be losing close to two pounds per month. I should be able to hit this goal in two months. It is not a perfect linear equation.

Speaker 1:

When it comes to anything health, metabolic related. You're going to hit plateaus. You're going to metabolism might downregulate if you're cutting too many calories for too long, if you're not even realizing that you're not even cutting calories because you're not actually doing the math on how much you're actually eating. For instance, I, like you, cook with avocado oil. You don't realize how many extra calories you're putting in. You don't. You're eating that much, but you're like, damn, I did the math and now I'm eating an extra 500 calories a day that I wasn't even aware of. Blah, blah.

Speaker 1:

Understanding the goal, how much time it can take, and understanding that you are going to trip over your feet multiple times during that time of achieving that goal and accepting it, and that those obstacles are going to trip over your feet multiple times during that time of achieving that goal and accepting it, and that those obstacles are going to be obstacles that you need to overcome. And that's where the community we fall back on our awesome people, all of us at the gym, because we can lean into each other and we can also use each other tools, resources to understand how long it's going to take one, but when we have these obstacles, there's a lot of awesome folks around our community to overcome. Help you overcome these obstacles, right? Another one on here is emotional and environmental triggers, right? So stress, fatigue this stuff happens to us all.

Speaker 1:

Understanding when stress is happening, you might not be executing everything at your fullest best effort. For instance, I get super stressed out. Now I know if I don't work out, the stress and anxiety is going to get worse. But in the past, when I'd be stressed and anxious, I would train really, really hard and I'd end up in this downward spiral of just beating my body down and then I would end up in a place where it takes me two months to recover, and that was a vicious cycle. Now I understand that when I'm stressed, fatigued, not sleeping great, I'm still going to work out, but I'm also going to put that workout in its intensity and volume bucket that allows me to still recover so I can consistently chip away, chip away and then work on what is stressing me out and actually attack that thing, versus what I've done in the past is try to circumnavigate or avoid the thing, whatever that might be. Whether it be, I need to communicate, have a hard conversation with somebody, whether it be whatever I mean, shit comes up. I happen to be in a pretty good mental place right now. I'm very grateful for that.

Speaker 1:

But to pretend you're going to go through life without stressors for instance, last Decembercember massive stressor when the claire got sick these are things. Stuff's gonna happen. You need to have tools, systems, community support in place that you can lean into, ask for help and get support, guidance, and then know your own personality so that you can deal with the stressor. You, you can attack it, you can break it apart into pieces, get through it, solve it, move on from it and in that and each time you do that and overcome that, you build this little thing called resilience and that makes you a much more better human when you have resilience.

Speaker 1:

A lot of folks out there have near zero resilience in their life because we have a pretty cushy life in our country. Contrary to what some people might believe, our country is pretty darn good and you go on a seven-day cruise and you see and meet the staff on these ships that are from other countries and you listen to how grateful they are and you know, get to know, you know you have your main waiters, you get to know a bartender or two, you have some great conversations with the people and you see how different life in other countries are, how their families live and how we live in this country. One. You need to have some damn gratitude for the opportunities that we have available to us in our great United States of America, but with that we haven't our society pretty weak. When it comes to resilience, you have to remember each time you face a stressful obstacle and you work through it, don't avoid it. You create resilience on the other side of that and all of a sudden, over the course of life, stressors that could have sent you into binge eating of ice cream, curled up on the couch with a bottle of vodka five years ago, that same stressor nowadays is a non-issue. Now I will say that, something that's stressing you out. It may be I won't use the word laughable, but it may be a non-issue for me, but it's a big deal for you. And that's because we're all at different places in our lives. We've all dealt with different obstacles. We've all had to overcome different obstacles in our lives. So, as a coach and as somebody who engages in these conversations often with folks, I have to remember that I can't implant my life experience on that person, implant my life experience on that person, but my life experience I can hopefully help guide that person to overcome their current stressor and their current obstacle that they are feeling at that moment. And again, each time we do this, each time we work through this, we are becoming more resilient.

Speaker 1:

One of the best ways to build resilience is training Getting in, facing workouts, facing training obstacles, facing the discipline required to get in the gym day after day after day, making it a non-negotiable that you have to overcome some sort of stressor in a day to make sure you make your workout. Getting through that workout, being proud of yourself for doing that and each time you do that, is one way we can subject ourselves to stressors that we can overcome to build more and more resilience. One of the biggest examples of this for me personally was when I did the 36-hour suffer camp. All of a sudden, my ability to tolerate stressors and discomfort and this went up exponentially. You're able to build resilience by subjecting yourselves to training and various levels of training that can apply to everyday life. It's like if I can get through this workout, I can get through this meeting. You know simple stuff like that. There's something big there that you do build resilience and I think the way we train, the way we like to train, and making sure that you're getting the workouts in and putting in good effort and consistent effort, it builds resilience that lays a foundation for doing overcoming emotional and environmental triggers that come up throughout weeks, days, months and years of your life. It builds resilience.

Speaker 1:

Lack of immediate results Holy hell, the amount of people that have come to the gym and expect body fat just to fall off, muscle just to gain. It's amazing what some expectations are. And health and fitness is not a place of instant gratification. It is the one place of delayed gratification in a massive way. You have to train for years, a lifetime, to be healthy and fit for a lifetime. Somebody asked me the other day I was ripping out a bunch of toes to borrow on the lean workout this last week. Big sets Like how do you do those so easy? 16 years of training. Crossfit get easier, You're able to do more, but 16 years, all right.

Speaker 1:

Health and fitness is the place you go to learn delayed gratification of putting out hard efforts every single day to move the needle a very small amount every single day. You're putting this amount of effort in for this amount of result. It can be a very hard thing to wrap your head around, especially because we're in a society to wrap your head around, especially because we're in a society of instant gratification, a buy now, pay later mindset. You can get anything, almost anything, right now. I could sit right here talking to you guys, order up some food and it'd be delivered to my house in 30 minutes Like our ability and access to things and the way we can get it immediately has really affected our mindset. But health and fitness you cannot buy. It is only earned and it's a great metaphor for succeeding at other areas of your life. And just understand expecting any sort of immediate result. It's not smart to think that way. Now, if you're coming into the gym for weight loss, you know, expect it. If you're being disciplined, consistent with your calories and your diet and your exercise, expect to see the needle move a little bit every three months. A little bit. Now, if you want to starve yourself, maybe grab some Ozempic, do this, do that. You can do some crazy shit in a short period of time Hasn't been shown to be long-term successful. So if you're looking at maintaining optimal health and fitness and getting long-term sustainable results, you need to understand that it is going to be daily, daily hard, moderately hard to hard efforts daily in both diet and exercise, to move the needle. A very tiny amount daily. That is going to compound over a lifetime. That's what makes it one. There's only a few of us in society that actually achieve this right now, but that's what can make it very daunting and intimidating to do.

Speaker 1:

What is the reward. I want to tell you what the reward is. The reward is just being fucking awesome. The reward is being awesome. You get to be physically capable, healthy, to do cool stuff, to be an awesome grandparent, to be able to be active and to live your life to the absolute fullest because you have the health to do it. The amount of people that I saw in these last 10 days in little motor scooters because they were obese, they couldn't go do this, they couldn't get up and do that, they couldn't. Their quality of life can't be as exciting as mine. When I'm physically capable of doing so much more. That is the reward. The reward is your health, your happiness, happiness and your ability to live life to the fullest for you and your family.

Speaker 1:

All right, that is the reward. You know, I like to think that someday when I'm in my 60s and 70s, I'm going to be slaying, slaying life, doing awesome stuff with my kids and my grandkids and just being physically capable of doing awesome things and living life to the fullest because of the work that I put in now. That is the reward. That's what inspires me to put in the work every single day to be able to have that kind of lifestyle long term and it helps me manage my stress and my anxiety and it makes me happy and I love training with people and it just it's something I enjoy. So there's all that.

Speaker 1:

The reward isn't the scale in three months. The reward is the long-term health outcomes of putting in the daily work consistently over time for a lifetime. Once you master that in your brain that this is daily efforts for a lifetime to live a healthy and fit life because as human beings we need to stimulate our body all of a sudden the immediate results don't matter anymore. It's the long-term consistency that matters, and the results will come with it. As you go, you need to fine-tune along the way, you need to make adjustments along the way, evaluate goals along the way, but the reality is you need to be putting in the consistent long-term and you need to get it into your mind that this isn't a three-month thing, a one-year thing. This is an every day for the rest of my life thing. That's what you have to wrap your head around. That's what you need to embrace Every year for the rest of my life. All right, one of the big ones that comes up. Last one it's kind of a culmination of all this is we lack self-discipline.

Speaker 1:

Human nature is the path of least resistance period.

Speaker 1:

That is human nature. We're always going to find the path of least resistance to whatever. Choosing the hard way is not innate our nature. This is where building self-discipline truly matters when it comes to your long-term health outcomes, especially living in a society like we live in, which is void of self-discipline and full of comfort. Right, we are a very comfortable society. May not believe it, but we are. We have excess. Obviously there's excess access to excessive caloric food, very comforting food, because a lot of overweight people out there we don't move very much.

Speaker 1:

Most everybody's job is a non-physical job. So, starting in kindergarten, replacing kids in desk and for the rest of their life, chances are their work high probability is going to be a non-physical non-activity in nature. We don't work on farms all day anymore. We don't go out and hunt our food every single day anymore. We don't have a hunter-gatherer lifestyle anymore.

Speaker 1:

So we must subject ourselves to physical activity to keep the human mammal alive and thriving long term. We must do that through physical training. We have to subject ourselves to it because it's not happening naturally like it did a million years ago or whatever. So we have to have the self-discipline to understand our bodies need external stimulus to be healthy. We need to eat healthy foods for our body's mitochondria to be healthy. We must fuel with quality. We must stimulate our body. All right, this requires a massive amount of self-discipline in this modern era. That probably wasn't required maybe just 50 to 100 years ago, and this is something you just have to be mindful of, and that you have to make up your mind that you know these things need to be done to be healthy and that you are going to do them, no matter what Self-discipline. The more you do it, the easier it gets All right. So those are all my tips, those are all my tricks, those are my thoughts.

Speaker 1:

We cruise ship into New Year's resolution season setting goals, game planning the upcoming year for you. Again, us coaches, we are your resource. If you want to sit down, do some goal setting, discuss goals, discuss obstacles, various things. We all are happy to do that with you. By all means, reach out to us, talk to us, talk to your fellow classmates, come up with some accountability partners and tools to hold yourself accountable to a higher standard in 2025.

Speaker 1:

I'm not the anti New Year's resolution guy, but because it's something that seems that most people fail at. I say if you're going to set a goal in 2025, be intentional about it, you guys, and don't fail. Set the goal, come up with a plan to hold yourself accountable to it and don't fail. All right, I want you to be sitting here the end of next year being super proud of yourself that you accomplished the goal that you set out to do. All right. And if you didn't achieve that goal, that you can look back on the year and be like okay, I made a pretty good effort here. Do I just need to keep going longer? Do I need to make some changes? Do I need to make some pivots? But you didn't quit, so you didn't fail. Just because the goal takes longer to achieve than you thought does not mean you failed. I am currently working on lifelong goals that I thought I would have achieved by now, that I don't know if I'll ever achieve, but I'm going to keep working towards them every single day, every single day.

Speaker 1:

So, you guys, I love you. It's good to be back. I'm excited for the new year. Hope you are too, and I hope you. It's good to be back. I'm excited for the new year. Hope you are too, and I hope you guys have a rest Wonderful and a very Merry Christmas and a Happy New Year. Sounded very hallmarky, didn't it, if you made it this long in the video. I just want to thank you and hopefully you got some nuggets out of it and I didn't bore you too much with my brain dump that went on in this whole thing. All right, love you guys. See you this week, got 12 days of Christmas tomorrow and stay healthy people.