The Secret to Lasting Fitness Success: It’s All in Your Mindset Ep 40

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In this episode of Transform Your Future, Eddie Isin dives deep into the importance of mindset in fitness with Roman Fischer, a high-performance coach who overcame personal struggles to become a fitness expert. Roman shares how mindset is the key to achieving long-term fitness success, with actionable tips for building consistency, breaking through challenges, and staying motivated even on the toughest days. Whether you're just starting your fitness journey or need help maintaining progress, this episode offers valuable insights to keep you on track.

Timecodes:

• 00:00 – Roman Fischer introduces the episode by emphasizing the importance of mindset in fitness and life: "Mindset's everything."
• 00:01:15 – Eddie Isin introduces the podcast, welcoming listeners and setting the stage for the conversation around fitness and mindset.
• 00:03:55 – Eddie asks Roman about his background and what got him into fitness. Roman shares that he wasn’t always a fitness fanatic; in his younger days, he wasn’t focused on health or fitness.
• 00:05:54 – Roman explains how his younger brother's transformation inspired him to take fitness seriously.
• 00:08:03 – Roman talks about learning the harmful effects of processed food and how that motivated him to change his diet, especially cutting down on sugar.
• 00:10:13 – Eddie interjects, discussing the differences between food regulations in the U.S. and other countries.
• 00:12:53 – Roman shares a personal story about how the passing of his grandfather, a sugar addict, sparked his commitment to health.
• 00:17:13 – Roman describes how he gradually weaned himself off sugar, replacing it with healthier alternatives like natural sugars.
• 00:19:50 – Eddie shares a story about a friend who suffered from undiagnosed tumors and emphasizes the importance of listening to your body and taking care of your health.
• 00:24:28 – Roman discusses the dangers of energy drinks and how they negatively impact your health. He suggests coffee as a better alternative for those who want an energy boost.
• 00:27:08 – Eddie talks about intermittent fasting and how it has benefited him over the last 10 years.
• 00:28:37 – Roman explains the benefits of intermittent fasting for energy and concentration, citing how it puts the body into ketosis.
• 00:29:25 – Roman breaks down how he creates customized fitness programs for his clients, focusing on their daily lives, goals, and struggles.
• 00:31:22 – Roman shares how he creates individualized nutrition plans that fit clients’ dietary needs and restrictions.
• 00:35:43 – Roman outlines his strategy for helping clients start new fitness routines, emphasizing gradual progress and consistency over perfection.
• 00:36:42 – Roman highlights the importance of starting with small goals, such as 30-minute workouts three times a week, to build a sustainable fitness habit.
• 00:39:03 – Eddie discusses the disconnect some people have between building muscle and cutting fat, and Roman explains how to achieve a leaner, healthier physique while maintaining muscle.
• 00:43:21 – Roman explains how he helps clients develop the right mindset by encouraging them to focus on their “why” and visu

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Transcript

0:00

So mindset's, everything, mindset's super important. If you don't have your mindset right, you're not going to have anything else right in your life, fitness related or not fitness related. So what I have them do is to keep themselves motivated and actually get right into the routine a lot easier, especially if they feel like they're running to quit when they're ready, just trying to get into it. I would recommend them doing this, just remembering why they started to begin with. So remembering why you started the journey. That's everything that is huge when you actually pinpoint your why and anything in life, but especially in your fitness journey, that's going to make it a lot easier and basically impossible to want to quit. And then also I found very effectively, I found what is also very effective is when you can actually analyze what's going to happen if I don't do this, what's going to happen if I don't work towards losing the 20, maybe the 40 or 50 pounds? What's going to happen to my health? Papaya? Hello all, and welcome to another episode of Transform Your Future with me, Eddie ISIN, where I sit down with entrepreneurs, thought leaders, and high achievers as they identify areas I can improve on and guide me to further my self-improvement practice. For more information and insights, join my newsletter@transformyourfuture.com where I write about reinvention, personal growth, and entrepreneurship. If you like the show, you'll love the content on my site. We want to hear from you. Let us know how we can improve your listening and viewing experience. Suggest upcoming topics or a great guest for the show. Please reach out to us through our website, your podcast app comment, or just text me directly at 813-722-1417. We want to hear from you today. We're diving into a topic that's essential to achieving any long-term fitness or health goal, your mindset. We all know that starting a fitness journey is the easy feel motivated, put on the theme to Rocky and begin with enthusiasm. But what happens when life throws challenges at you? How do you stay committed when motivation fades or when progress slows? That's where mindset becomes the true game changer. In today's episode, we're talking with fitness expert Roman Fisher. He's a high performance coach who's helped countless people transform not just their bodies, but also their relationship with health and fitness. Roman will share his own story of overcoming struggles, breaking through sugar addiction, and creating a sustainable, balanced lifestyle that him motivated even on the toughest days. We'll explore how your mental approach can make or break your success. And Roman's practical tips for building consistency and discipline in your fitness routine, whether you're just starting out or have hit a plateau, today's discussion will help you refocus breakthrough barriers and find the mental toughness needed for long-term health success. Roman's journey proves that it's not just about perfection, it's about progress and keeping your eye on the bigger picture. We'll break down actionable steps that you can implement right away from creating small daily habits to redefining your relationship with food, fitness and yourself. So if you're ready to unlock the secret to lasting fitness success, grab a notebook and get ready to transform your mindset with Transform Your Future today. Welcome to Transform Your Future Podcast. How you doing it today, Roman? Pretty good, pretty good. How about you? I am doing well. I am doing well. I'm in the middle of a lot of new things that I'm involved in, and my schedule has completely changed and I'm waking up hungry and going to bed tired, bro. So I'm doing, I'm crushing it every day. I'm crushing it every day. So I wanted to talk to you, I wanted to talk a little bit about fitness and health, and I have physical issues that I deal with on a daily basis, and right now one of my goals in life is to figure out how to better manage that part of my life because sometimes it is very annoying, my physical problem and just overall health and wellbeing and activity and all that kind of stuff. So let's just jump in. So we've been texting back and forth. I have a lot of information that I know about you and you know about me, but let me just open up the floor here. Why don't you give us a little bit of a background, what you were doing before, how you ended up here, doing what you're doing and what drives you in all of that? Yeah, great questions. So where I was initially in my life back then, I was not at all a fitness fanatic or a fitness junkie. A lot of people like to say. I honestly back then never really even cared about fitness, to be honest. The only thing I did when I was back in school that I ever did that was even remotely sports or fitness related was playing soccer throughout school, a little bit in high school and then a little bit when I was in elementary. But really beyond that, I didn't really pay too much mind or attention to what I was eating, what I was drinking, and how much activity I was doing throughout the day. I just kind of did whatever, but honestly, I was more of that kid that would go to school, go to school, do what I would've to do there, and then come home and just get on the couch and play video games. I was more just a video game junkie, if anything. So yeah, that's where I was initially. I just did not care what I ate. I would literally eat anything in front of me. I would drink anything in front of me. If it was there, I would eat it. If it was there, I would drink it. So yeah, that was definitely not good for my health. Looking back on it in hindsight, but I will say this, what did get me into fitness, because growing up as a kid, I was very skinny. I was a very skinny kid. And so when my brother, my younger brother, funny enough, when he started working out and when he started weightlifting, I started seeing the changes. Honestly, not right away, but I'd say over the course of two or three months, I started seeing that change on his body and also the energy change. He went from being not so energetic to a lot more energetic, a lot more focused, a lot more concentrated on anything that he was focused on, and then his body too, the changes, the development, the increase in his strength and his muscle, and just seeing that transformation, I saw the confidence boost too in him. And so when I started seeing that, I'm like, man, I can't let him beat me. I got to also, I get into fitness now and I got to change my life and I want to transform my inner self and my outer self. And so that's what got me into the physical realm or the exercise part of fitness. Now, beyond that though, I wasn't really too, I wouldn't say I was really too fearful about my diet. I would still eat anything and drink anything at that point, but I was at least getting my physical regimen in check with exercise. But what did get me from not caring about what I would eat or drink to actually caring more about what I would put in my body were a couple things. One being just researching what's in her feuds and what's in her drinks, because it's honestly just insane what they put into our feuds and drinks, just the ingredient list. All you got to do is go in the store on any aisle For the most part, and you can literally just look at the back of anything. You can take solid dressing and look at the back of that and see there's probably 40 ingredients, if not more, 40 plus ingredients, and a lot of them you can't even pronounce at all. So just knowing that chemicals, the fact that there's, yeah, so many ingredients, so many chemical ingredients at that, and then you can't pronounce the grand majority of them. That alone should tell you if you can't even pronounce it. I mean, certain ones might be not too harmful, but for the most part, if you can't pronounce an ingredient, you probably should not be putting it in your body. And then when there's so many of 'em, I mean, you can just bet and bank on that, it's going to really take a toll on your health, especially over several months and several years. So really just researching that. And then the effects of what certain ones have on our bodies, like MSG, for example, monosodium glutamine that is cancerous for long-term consumption. And so I researched that. I'm like, oh my God, I would eat a lot of, or take in a lot of SG and a lot of my salt and seasoning so that I would put on my chicken and steak even when I would have that. And I'm like, man, I can't be doing that. I can't be doing that. It's not a good thing for my body. I got to treat my body. I live with my body every day, so I got to take care of it. And so that's what I started realizing. I'm like, man, and that's probably why I'm not so focused. That's probably why I have some A DHD because I was actually diagnosed with A DHD as a kid, I would eat and consume a lot of candies too. That's another thing. And a lot of these artificial dyes and artificial colors tend to lead to certain mental health and other disorders such as A DHD and other things like anxiety. So I found that out too, that a lot of the stuff in America, we have that in our can use and sugars, and that leads to a lot of what people get with A DHD and anxiety and et cetera. The list goes on and on. But just knowing that, and the correlation. Actually, I just want to interrupt you a second. It's amazing how in other countries they wouldn't even put half the ingredients that we allow in food in America. It's so weird. You would think it'd be the other way around that these countries that have less economy and less money, that they would do more of that kind of fast food process, food stuff, but they actually do less of it than the United States. It's interesting. It is. It is. And it's crazy. We're one of the most developed countries, but then we do so many things. I hate to say it, but we do so many things backwards such as that alone, and that's really what's caused a lot of the people to have negative health consequences. So I found that out. I'm like, man, I can't be putting that in my body. I can't be consuming that. That's not good for me. It's not good for me at all. And everyone else around me, I felt sorry for people that would just not a lot of the times, I mean, some people just do it, they don't care. But a lot of the people, I'm going to admit, they consume whatever they want because they're not always sure of what's in their views. They don't really take the time to actually research it. They're always go, go, go. And that's what makes the lifestyle here in America pretty bad too, because we're always on the go usually. So we're built on convenience, and that's what our food and water and drinks are built on too. Just what we consume is built on convenience and yeah, that's why we have so many preservatives. So it can extend the lifespan of each thing on the shelf. And yeah, I found that, man, we can't be doing. So really just being more aware of what you're eating, what you're drinking, and before that, what you're even buying at the store. That's huge. It's huge. Very important. And then honestly, beyond that too, another thing that really inspired me to change and just turn a whole new leaf from where I was to where I'm now with everything I'm doing, with what I'm eating, what I'm drinking, honestly, it was one of the people in my family, my grandpa actually. So he was one that I was really, really close to. I was very close to him. We were really, really similar in a lot of things I grew up on. It's funny, I grew up on Thomas, a tank engine. He was a huge, huge car fanatic, and he also loved trains. And I would always go in his basement and he would have a lot of train models, like toy train models, and it was really fascinating. I always thought it was really cool. And that was one huge similarity that we had, And that's what we had in common a lot. And so yeah, I would always go to his place, watch Thomas a tank engine, and really just chill out. And I always felt a really good presence. Some people would say vibe, just a really good energy around my grandpa. Every time that we would get together and honestly just hang out, and we would always meet around Branson, Missouri to even go to Silver Dollar City. I go to the Dixie Stampede, some people that don't know what that is. It's the southern part of Missouri, and that's where a lot of people go to celebrate on holidays especially. But yeah, we would always meet up there because he's actually from Wisconsin, and that's where we would meet. It was a bit of a drive for him. But yeah, it was great. It was great catching up, great meeting him and when he was around, but that's the thing. What happened was my mom actually got a call from one of her brothers, and he obviously was the sons of my grandpa. And so he got the news, obviously it was very sudden, very random. It would happen for most people, but we just got the news that he passed away. And yeah, it really, honestly, I didn't know about it right away, but he told my mom, and then my mom told me, and then after that, it shocked me. It shocked me before anything. And I was taken aback and like, wait, what did I just hear? Did I really hear that right? So yeah, I heard that it really took a toll on me to say the least. Then shortly thereafter, it did put me in a dark place, a huge dark depression for quite some time. I was in a really dark place. And so after that, it was hard to even want to be motivated. It worked out. I will say I still was working out then, probably not nearly as hard as I was before. That did really hit me hard mentally. But then really after all that, eventually we went over to the funeral. We went over to the funeral. It was, I believe a month out from when we got the news roughly. But we went out to the funeral, and it's crazy. This happened when I was 20. I'm 26 now, so about six years ago already. But we went to the funeral, we got together and I held myself together pretty good emotionally for quite some time, but honestly, it was towards the end of the funeral that whenever they were closing it out, I just broke down and cried. It was a rough time for me, and that's something that I'll never forget. But honestly, while that was very, very difficult for me to deal with mentally and really it actually, I would say a month later, it lit a fire inside of me to not want to go down the same path that he did. And honestly, he was a sugar addict. He was a sugar addict, and I didn't want to have that same lifestyle. I was a sugar addict myself, and the sugar was actually one of those things that caused the cancer for him. That was one of the key driving factors and forces. And so when I found that out and when I realized I am a sugar addict too, I'm like, okay, I'm working out. I'm doing that consistently. I'm doing that, but my diet, my health, it's not in check as far as what I'm eating. I'm not even caring about what I'm putting in my body, and I'm seeing the long-term effects of it and the negative effects, and I'm just realizing if that happens to him, that can happen to anyone. Literally, he's my grandpa. I don't want to share the same fate. I don't want to go down that same road, that same path. And after I realized that and found that out, I just made a change. I made a 180 and I'm like, I got to change people's lives. I got to change my life first. I got to better my health and I don't want to go down that path. I got to better my health because health is wealth. And then after I started doing that, I started feeling better right away. It was really difficult because trying to adjust your eating habits from unhealthy to healthy can be rather difficult. Trying to get away from sugar can be very difficult. Sugar is very addicting. It's like a drug in its own because when you have sugar, and I believe it's even more addicting than some of the heavy drugs if I'm not mistaken, but literally when you have sugar, it is hard to get away from, to say the least. So what I had to do was I wean myself off of it. I would have the amount of sugar I would have, but I would start cutting it in force by the grams. So instead of let's say 40 grams of sugar a day or really add more than that, I probably had 80 to a hundred grams of sugar a day. Instead of doing that, I would cut it in fourths and I would just keep tapering myself off until eventually, I don't even really have sugar anymore. The only sugar I really have is natural sugar found in fruits, vegetables, things like that, which is totally fine. Fructose is a lot better. Sucrose not so much, but a little bit of added sugar is not going to hurt you. But keeping it to a very, very small minimum I found is best if not even cutting it out completely. But yeah, that's what I had to do. I just started tapering myself off of sugar and eventually I just, I don't really have sugar anymore, and I feel so much better. I feel more confident. I feel more energetic. I don't feel so sluggish, and I just know I have that certainty that I'm going to be better and healthier for the longterm. And so after that, I just got a rush of energy and then I wanted to share that same lifestyle with other people. I didn't want them to go down the same path of my grandpa either. And death is a big thing, and as you get older, you have to deal with it more and more and more as you get older because this is just the continuum of life, how it happens and how we deal with that. It's different for everybody and based upon the relationship and the situation. So this kind of quick thing that happened that you had no idea about, all of a sudden it's just alive and then dead. It's a lot. It's a, it's shock to the system. A good friend of mine whose name was also Eddie, he was a great cook and he was complaining about his stomach. I didn't know, but I found out later he was complaining about his stomach bothering him for a couple of months, and finally one day he just passed out from the pain while he was working. And when they took him to the hospital, they immediately cut him open at some point because they realized he was having a problem and they did some scan or something, and he had so much tumors, it was just inoperable. It was like there's so many tumors now that there was nothing they could do, and he died two weeks later. So taking care of our health and trying to stay on top of that over time, listening to my body to understand that my body gives me signals when there's something wrong, you have to investigate and figure stuff out because I don't want to end up in a situation that I find out 10 years from now that I've had this ongoing condition that's been going on for a long time that I didn't do nothing about. And I'm lucky that I'm blessed, really, that I've been able to do things that had an impact on my health. You're talking about you did some things and you had a great impact on your health. You felt the benefits of it, you had more energy. But I mean, I've done things to eliminate disease, or at least to eliminate the possibility of that disease affecting me. I can hold it at bay maybe. And I believe that there's a lot of data that shows there's a great mind body connection to all these things. So working on the mind, you often talk about mindset and focus and what we're going to focus our attention on actually also helps my physical health because of that. It's absolutely incredible. I just want to go back for one second because I have been eating. I don't do things perfectly. I purposely don't do things perfectly. It has to do with something I read back in the early nineties that the way my brain works, if I tell my brain I can't eat lamb anymore, I love lamb. I love lamb. So if I tell my brain I can't eat lamb anymore, I have a fight going on, and I'm like, what are you talking about? I love lamb. What do you mean I can't lead? But if you say you're going to have lamb, but you're only going to have it once in a while, you're not going to eat it all the time. This is something that I can manage. So I've always believed, I've been working in just eating non-processed foods. I eat fresh fruits and vegetables and nonchemical, non GMO meats and stuff. And actually oftentimes I actually have kind of like a pescatarian diet, and I'll do only fish, but then every once in a while I go back and I'll just eat meat for a while. And right now I'm in my meat eating days for the last six months. But anyhow, I'm sorry to go off topic, but my point is just that eating fresh vegetables and fresh fruit and fresh foods and not processed foods and not chemicals, and then like you were talking about the liquid, being careful what you're taking in a liquid, because sometimes corn syrup and all these other things and chemicals that are in there could cause health problems and issues. One thing we didn't talk about within all that and that I'm interested in is addiction. So you kind of touched on it about addiction for sugar, but you've got caffeine, nicotine, and these other things, energy drinks and all this stuff that many times people are just addicted to having energy drinks all day, and I'm not sure what damage that does to. Us. Yeah, yeah, energy drinks, that's the thing. A lot of people want to have caffeine. They want to have energy because life can get really hectic. It can get really, really busy to say the least. And when your energy's not there and your energy's not on par and up to point, it can be very difficult to combat how busy your schedule or lifestyle might be. So that's why a lot of people have energy, and I understand why a lot of people turn to energy drinks, but I will say it's not healthy and not to say caffeine in itself is all bad because in moderate, smaller amounts it's totally fine. Now you don't have to have caffeine to get energy. There are other ways, but I'll admit caffeine's, one of the easiest, quickest ways to get energy. I'll admit though, if you're going to have caffeine, stay away from energy drinks because most energy drinks like Monster and Red Bull being two notorious ones, they have a lot of caffeine. It's insane, literally just one serving of the whole thing. It's 300 milligrams minimum, and I think certain ones even have a little more, but it's typically about 300 milligrams of caffeine and at that point's. And on top of that, the chlorine or whatever. There's all these crazy things that they put in steroids on certain ones, and then all these just crazy amounts, just this crazy amount of caffeine because 300 milligrams, even for someone that's bigger, that's taller and that's older, it's still going to affect you negatively and especially over time because that's just not good for your heart, especially for the. Crash. And the crash queue. That's another thing when you're so amped up, you might feel so energized and maybe even good in that moment. But then for certain people, especially if you're tolerant to caffeine's, not that good, you can actually find yourself sick possibly throwing up going to actually have a heart attack. So when you're having that much caffeine, that much, that quick, that's going to really affect a lot of people. Even if you're pretty tolerant to caffeine, it's just not something you're wanting to do for your overall health, especially day on and day in and day out, because when someone does that consistently, it's really going to take a toll on your heart. And then, yeah, the crash you were just mentioning, when someone's so energized, they might feel good then for certain people, but then later you're going to feel like you have no energy, you had all this energy, and then it's just like it's gone. And then you feel like you can't do a thing, you're totally depleted. So what I found the best thing to do is if you're going to have caffeine or energy from inside caffeine, I recommend just taking a pre-workout, a natural pre-workout if you're wanting to do that for working out, or if you just want energy in general, just for anything really, just one or two cups, one or two small cups of black coffee that'll get the job done. That's more natural. And then also too, it doesn't have all these additives in it, and it's also going to not be too much caffeine at once. Anywhere for one to two cups. Have, I have a tea that I like, it's a caffeinated tea, and every morning I just have a cup of tea and that's it. I find actually I've been intermittent fasting for the last, I don't know, 10 years. And what I do is I juice actually. So I'll get a vegetable juice and a fruit juice that I'll make in the machine and I freeze them, and then they're only good for three days or something. But I have this process that I do, and then I'll drink a fruit juice, I'll drink a vegetable juice, and then I'll drink like a beet juice During my fasting. And so I end up having an 18 hour fast every day, and that gives me massive energy, I mean, from the time I wake up. So it's very interesting. I didn't really realize the benefits that I would get on top of that. I mean, I was doing it for other reasons, longevity and health related stuff. And because for some reason, if you don't eat, I can work more and work more focused, not eating. It's like the eating ritual. It doesn't really work for me in a busy day. Maybe just picking on something but not really sitting down and eating and having a lunch. Then I feel tired afterwards, especially if you eat certain things. But I find that doing these things really help me and keep me in a really good system. And then the longevity stuff is really why I do it, because of the body's ability to get into that healing mode and take care of itself and rejuvenate. Yeah. Yeah. Intermittent fasting, it's one of the most underrated things. A lot of people don't really give it. Its attention and it's recognition that it really does deserve, because intermittent fasting, it does increase your energy levels. It puts you in that state known as ketosis, and it just makes it a lot easier to stay focused, concentrated, and honestly just more disciplined and motivated to get the job done, whatever you might be doing. Yeah, and I was told from the beginning, I don't know where I read this, probably it was somebody big in the space said something about a minimum of 16 hours, you have to do at least a minimum of 16 hours. You got to make it to that 16 hours, 18. I have a good friend who does 20, so we sometimes try to compete with each other. That's good. That's good. A little friendly competition. Yeah. So tell me a little bit more about how you develop this stuff for your clients. So you're helping clients to burn fat and lose weight, maybe have more mobility in their lives and more flexibility. So how do you put this all into a program? How does that work? Yeah, for sure. So what I usually do, I'll sit on a consultation call with them, and I'll just make sure that I can figure out more about them, their daily life, their goals, everything they've tried, what's worked, what maybe not has quite worked. And then just all the roadblocks, all the struggles that I've been keeping them from those goals that they're wanting to achieve, whether it's gaining muscle burning fat, improving their flexibility and mobility, or maybe even a combination thereof. So I really just dial that in, and when I figure that out, I just put together a customized plan, and then yeah, I just do another call with them to discuss how I can What about the diet? Sometimes I know guys in your space they add nutrition into their, some of them have outsource it to another company and you just basically get all your meals prepared and whatnot, so you don't even have to think about it. How do you work with the nutrition and the food plan? Yeah, for sure. So yeah, I always fully customize it to their fitness schools and what they like to eat and obviously take out anything they don't like to eat. And even especially food allergies, I'll take all that out, anything they're allergic to. And then from there, I build it around their schedule as well. So I'll just use a software to help put together their meals and their meal plan and just fully customize it to them. So I'll make sure that they're getting enough calories and for the whole day, and then enough protein, enough fats and carbs to fit those calories, those overall calories. And then after that, I just make sure that each meal is not too big, but big enough for that serving. And then also make sure that they're eating enough throughout the day and that it's a balanced set of calories throughout the day. And then sometimes I'll do three meals. Sometimes I'll do six meals just depending on their schedule and what they're wanting to achieve. What about things like if they have health problems or anything? Do you go over medical histories or if they have any, like you said you work with somebody who had diabetes, so obviously his diet's going to need to be a little bit different, right? For sure. Yeah. What I'll typically do is I'll find out more about that when I first talk to him on the consultation, maybe even in text before I even get on a call, then more on the consultation. And then when I discuss how, then I'll go over that. And typically what I'll do is if they're diabetic, I'll of course keep their sugars lower and then increase their fat intake to compensate for that, and then make sure their proteins about at least moderate amount of protein, maybe a little higher if that's cool with them, but at least moderate amount of protein, higher fat and lower carb at that. Point. What's a moderate amount of protein for a 200 pound guy? So typically I would say minimum is about 0.8 grams per pound of their body weight. That's what I try to do, minimum that, I mean, I could go a little lower, but typically it's about 0.8 grams per pound of their body weight that I always try to shoot for. So it's. Not how many grams of protein is that for 200? I don't have a calculator. Should Should I do it? Yeah. You can put it up. I don't understand it by 0.8 grams. So 0.8 grams times 200 pounds is 160 grams. Yeah, that's about what I'll do for someone that's 200 pounds. So 160 grams, if let's say it was something like chicken, right? Each ounce of chicken has what, approximately. For every four ounces or every one ounce? Yeah. Okay. Every four ounces is what. About 25 to 26 grams? Yep. So one 60 divided by 25 is six. So six ounces of meat a day or six ounce, six servings of protein. Yep. Okay, cool. Oh yeah. That's good. Sometimes I think I have to watch my protein intake because too much protein has a different effect on me because I have historical fat, genetics of kidney disease, and I could see when they do my test that I have the beginnings of it that I got to watch it and take care of it. So I actually don't use all the protein. My body gets my body, I spill protein in my urine. The kidneys are not working to absorb all that, so it spills it out. So I have to be careful with that. Oh, yeah, yeah, definitely. When you have those conditions specifically with those, you definitely want to keep your protein lower. In that case. Is it typically tracking macros, right? Are we going to be looking at the macros here? Yeah, that's what I usually do. Certain people just count strictly calories, which technically you can if you're getting enough calories in. The only issue I found with that personally and with that used to do that is if you do that, yes, you'll get the calories in, but you're not always going to get the quality of calories in because the macros add up to your overall calories as they are. So proteins, your fats and your carbs essentially. So protein, every gram of protein has four calories, same with carbs, and then for every gram of fat has nine calories. So when you add all that in together, that's going to add up to your overall calories. So I always recommend counting and tracking your you know how much of your calories you're getting of each thing. Yeah, that makes sense. That makes sense. So moving past, we go over nutrition, we develop a good food plan of how you're going to structure it that's going to fit in your day with foods you like and no foods you don't like based upon the schedule and any medical issues that you have that you bring up. Now we go into actually starting some kind of routine. How do you work with people in getting this new routine in their life and starting these new habits? Yeah, for sure. So I always tell 'em first and foremost, it's progress over perfection. Don't expect instant results. Also, don't expect to immediately be conditioned, honestly, don't expect to be immediately in this new lifestyle. It's going to take time to get into it and get acclimated to it. So it's not going to be just something that you're going to do and get into overnight by any means, but when you do, it's going to be a lot better. You're going to feel a lot better. You're going to feel a lot more energetic. So how I keep them on the course to you doing that and get 'em into that routine is I'll have 'em just start small and start gradual. So depending on their fitness level, will determine the exercises and workouts that I give them for that week, for each day. And then usually what I'll do for beginners and people that are just transitioning into this new healthy fit lifestyle, I'll typically have 'em workout at least three days a week. That way they can just start out small and typically nothing too much more than 30 minutes for each workout. That way it's not taking all day and they're not taking all week just to work out. And it's getting themselves into a routine. And once they start establishing that routine, they start feeling better and it makes it hard to say no. It makes it hard to not want to out, and they start feeling the benefits, the positive changes and effects of those workouts. And then also too, the healthier diet. I've had some clients, they get some blood work back, they see their blood work, and they notice the amazing, amazing changes that they've seen on the results because one of my clients, he actually has a pretty bad condition with his health with diabetes. He actually looked at his blood work and he found that his new blood work that he just got about a couple of weeks ago, in fact it actually hasn't been that good, he said since he was a kid. So I was like, whoa. And he is in his, I believe it. Yeah, at about mid fifties. So I'm like, wow, that's crazy. That is. And once you start doing it and you start feeling better and you start seeing results, then you just want to take better care of yourself. One thing that I have, I don't really understand how to communicate effectively that I work with sometimes that I want to help, and where they're doing massive weightlifting and trying to build this massive physique, but cutting fat, they're eating much more than maybe is really necessary to maintain what they're doing, and they just believe that that's the way to do it, to build big muscle and everything. But meanwhile, they've got a gut and they've got fat on their body, and I just don't understand. I thought the purpose is to not just build muscle, but to burn fat and have a more physical cut that's well defined rather than just having big arms and big legs. So how do you help people like that? For sure, building muscle, I'll tell. Building muscle and strength is very important, especially if that's one of your primary goals. And if you want to have that look, that physique totally fine if that's what your ideal physique is to you. But I will say for your overall health, you don't have to be having a six pack or an eight pack. That's not necessary. It's cool. It's fine if you want it. I mean, hey, I vo for that for people. It's a great look, but if you're just wanting to be healthy, I do recommend for all those people that are like that to keep the muscle and the strength, but also focus on cutting off some of the body fat because obviously you need some body fat to live and survive and function properly, but you don't really want to be too much past if you're, it varies if you're a guy or a girl, but if you're a guy, you don't want to be much above 15% body fat. You definitely want to be, I'd say 12 to 15 is a good moderate range. It's not too low, it's not too high either. So anywhere from 12 to 15% body fat, if they're above that, I encourage everyone in that situation to start cutting down. Now. You can keep your muscle and cut down. I mean, you're going to lose a little bit when you start cutting the fat realistically, but you can keep a lot of it by keeping your protein higher than lower, and then also making sure that you're still doing strength training that's challenging your muscles enough, so it keeps them from shrinking. And then also too, making sure you're doing enough either cardio or enough intense workouts where you can do maybe circuit training that can actually be cardio in itself. So doing circuit training with your weights and just the next with minimal rest and only resting really at the end of each round. So you could do a full body circuit with weights and then just rest for maybe a minute, minute and a half, and then just go right back to it. That's one great way. With the circuit of we are going to work on the calves eyes, the arms, whatever, your back, whatever, you'd go through the whole routine of all of it, and then you'd take a break for a minute or two and then maybe go through it all again. And doing that for at least three rounds I found is very effective. And doing that three days a week, you don't really got to do any more than three days for circuits so intense, and you do need to rust and obviously recover too. But three days a week, full body of circuits, that's a great way to cut body fat and you can keep your muscle mass still doing that. You just got to make sure your protein's high enough, your protein's high enough to maintain that muscle mass, that hard earned muscle, because we don't want to lose that muscle, Man. That's what I'll usually approach them with. Just have 'em understand that muscle mass and strength is important and you want to keep that, especially if that was one of your primary goals. But you want to focus, if you're high enough on the body fat scale, you want to make sure to start cutting down a lot of that body fat. Now you don't have to get again to a six pack, eight pack, but at least just enough where you can see a little definition in your stomach, in your chest, just your body, so that way you can still be aesthetically looking good for yourself, but also feel a lot leaner but not too lean. And that way you're still going to be pretty big and muscular, so you're not sacrificing gains or anything, you're just improving your overall physique. And that's what I try to encourage those people to have for their physique. That's one of the best things you can do unless you're just training purely for strength. You can be as big as you want to be, but for most people, I encourage them to keep their strength and muscle, but cut the body fat down if they're high enough in body fat. So typically, again, above 15%. Now I know Roman, that you also help people with their mindset and helping them to gain these new habits and new structures in their lives and actually make them fit into their lives and make 'em workable. How do you help people with the mindset and building these routines and making them part of their lives? Yeah, so mindset's, everything, mindset's super important. If you don't have your mindset right, you're not going to have anything else in your life fitness related or not fitness related. What I have them do is to keep themselves motivated and actually get right into the routine a lot easier, especially if they feel like they're wanting to quit when they're ready, just trying to get into it. I would recommend them doing this, just remembering why they started to begin with. So remembering why you started the journey. That's everything that is huge when you actually pinpoint your why and anything in life, but especially in your fitness journey, that's going to make it a lot easier and basically impossible to want to quit. And then also I found very effectively, I found what is also very effective is when you can actually analyze what's going to happen if I don't do this? What's going to happen if I don't work towards losing the 20, maybe the 40 or 50 pounds? What's going to happen to my health? What am I going to look like? What am I going to feel like? Asking yourself those questions and doing that reverse psychology that can actually keep you grounded and focused on your fitness goals and your fitness journey of losing that weight or gaining that muscle, whatever it is. But it really does help, especially those people that want to lose that weight, and that's going to make it hard for them to not keep going. Yeah, I mean, I understand a hundred percent that if, for example, you want to wear a bikini in the summer and now it's wintertime and you want to drop 10, 20 pounds so that you could look better in your bikini, you have a goal, you have a date, and you have this vision of where you want to be, and so you want to keep working towards that. Absolutely. That's a real good driver, especially when it comes internally. This is for me, this is what I want. This is the reaction I need. But also though, what concerns me personally and I see in others is that life is a big part of what you've got to really take a look at. You've got to take a look at your individual life, what you actually do with your time, how you react to the world around you. Are you stuck in negative patterns? Are you stuck in dysfunctional loops? I mean, these things all affect you. So that, I mean, commonly if I get depressed in some situation, if some things are getting me down for some reason, I tend to want to eat more comfort food and I want to eat to be comforted. So if I don't work on not living a depressive, frustrated, angry lifestyle, then I don't trigger that in me. You know what I mean? So there's maybe some serious things that I need to take care of in my life. Again, for example, if you're around people that annoy the shit out of you and don't appreciate you, you need to change those people. Just going to keep annoying the shit out of you. It's not going to change. Exactly. If there's something that you do or individually that we do that doesn't really fit in line with our belief system, but we keep doing this other thing, we have to change that. Otherwise it's going to keep reinforcing the negative. So I think that really looking at that and looking at in health, finances, vocation, relationships, time and money, freedom, and these different areas, where are we really at? Because each thing influences the other, right? A. Hundred percent. And just owning your space too, and really controlling your circle with who's around you, because that can play a huge pivotal part in your life and whatever you're doing, business related, career related, personal or fitness related in all areas of your life, you got to make sure that you control your circle because yeah, people will come into your life sometimes you may not expect these people to come into your life all the time, but you can still control who's going to be in your life for the long term. And so when you take that power for yourself and you control that, you can actually dictate who's going to affect you negatively or positively. So that's very important for sure. Yeah. And if you are living a life where you feel defeated, you feel victimized, you feel like no matter what you do, things just don't work out. I mean, this is a terrible place to live in. We don't need to live there. And so we need to start changing that messaging and changing the thought process and doing the mindset and taking care of ourselves physically. I like very much that you also find the expectations for people to understand that you're not expecting them to go from zero to a hundred the next day. You understand you're going to ease into this. I was reading a story, and it's interesting how the mind works, so you actually can trick yourself into doing things even though for some reason you don't want to, right? Even though maybe you're not motivated by it. But I was reading this one guy, he just made a stupid goal. I mean, it's just a ridiculous goal to just go to the gym for one minute and he would just go there, stay for one minute and leave. And after he did that a few times, then he was like, well, I guess I'm here already. I might as well just stay for a little while and do so maybe Then he stood for five minutes and then maybe he stood for 10 minutes, and the next thing you know, he's going three times a week, staying there for a half hour hour doing his routines. But it all started because he just said, I'm just going to go to the gym three days a week for one minute. And that was how he tricked himself into just starting the habit. So I think that there's a lot of cool things that we can do in regard to. That. Oh yeah. And depending on the person, certain people will actually get into a routine in different ways, some a lot easier and some not so easy. But with certain people, they have to really just adjust themselves to it, like you were just saying about that one guy. So it definitely takes a lot of time for certain people, but hey, I mean, whatever motivates that person by all means. Yeah. I always think for myself and for others, I always feel like, so you're on a journey. The journey's important to you. It's aligned with your principles, your values, and your ideals. And if it took you five years or 10 years to get to where you want to go, is that still not a worthy pursuit? You just got to keep going and you got to just keep doing what you can and do the best you can do. And I always like Zig Ziglar's analogy about, so you go out and you walk a block and a mailbox, and the next day you go out and you walk a block and two mailboxes, then you do a three mailbox, and you just keep doing it. So the next thing you know, you're running three miles a day, five miles a day, so increases. And I really am a big proponent of little wins and celebrating the little wins. So I went an extra 10 feet, I went an extra 20 feet. So those things helped me to keep in the process and wanted to push a little more and go a little bit more. I mean, I remember reading this guy, he suffered from depression often, and he would feel like he couldn't do anything. He didn't want to do anything. And he would force himself to go outside and he would just say, I'm just going to go outside. I'm just going to walk 10 steps. But then he would walk the 10 steps, he would focus on his breathing and he'd be like, okay, let me see if I can walk another 10. And he'd walk another 10, and the next thing you know, he's walking a half a mile and starting to feel better now that he's moving. And the activities happening so much, there's like a magic in just movement. There's some magic that happens in movement that I like that when I'm feeling like I'm stuck somewhere, I just start moving. I just start moving. I don't care what I'm doing. I'm just moving. I'm going to move here, move there, try this, try that. I'm just going to keep doing that. And suddenly things start to work out. It's very interesting. Compound effect. Compound effect. So Roman, I really appreciated your time that you spent with me talking about your program and how you help people achieve their goals of fitness and better health. Is there anything that I haven't asked you about that you wanted to talk about? Let me see. Lemme see. So I will say this. Another thing I would like to mention is motivation and consistency. They're two similar things, but they are a little different in their own. So a lot of people when they're trying to get started on something, especially we'll say in fitness for example, let's just say they're trying to lose the 20 pounds in a few months. So they'll try to get motivated to do that, which is very important. Motivation is key. It's very essential. You got to get that fire inside of you To want get started and going towards that goal and achieving that goal. But a lot of the times people fall off because that motivation kind of flickers in and out and the fire starts burning out. And so you want to have the motivation. But the moment that happens, the problem is people don't have consistency or discipline to back it up. So if you don't have anything outside or anything from the exterior to back up what is in here, the interior, then you're not going to stay the course and you're going to fall off and then you're just going to keep doing this or you might do this. So having that consistency and discipline is going to help you win. Just something I wanted to share, because a lot of the people that I know and myself in the past, including I would literally get motivated and pumped and hyped about something. And the moment one thing would go wrong, I would just hit rock bottom. Or at the very least, I would go down in my feelings. I wouldn't really be as motivated. I just would not have the drive, the fire, and just the overall energy to want to keep pushing forward. But then when I realized, man, that's not good. I got to get something to keep myself, even when I'm not feeling the greatest on a certain day, I got to get some kind of discipline consistency to keep myself going, to keep myself grounded. And when I realized that, that made it a lot easier to stay the course when I read up just an action plan, a game plan, and a strategy for what I'm going to do each day, instead of just having the motivation to want to do whatever goal that I'm trying to achieve, I actually had a game plan step by step on how I'm going to do that, for example. And that just helped me just a lot more in my journey when I was first getting into fitness too. Focusing on the process is what we're talking about. So it's like. Exactly. Instead of saying, I'm not motivated today to do anything, you're like, I have a process. It starts here, then you go to this step, then that step, then this step, and I'm just going to focus on the process. I'm not going to think about it. I'm just going to focus on the process. So that's something that's beneficial for you? Oh yeah, a hundred percent. Motivation is something very interesting. I've done a lot of research about motivation, as I'm sure you probably have. And what I find is that it's a little confusing actually. And sometimes I find that this blanket term of motivation means so many different things to different people in different situations. For me, what I find to be most useful is that there are roughly seven different ways that I can motivate myself in situations to win. I'm a winner. I like winning. I don't like losing. I understand that losing is part of life. You can't always win every time you sit down and play the game. But I like to win and I like to focus on winning, and I like to line things up so that I win. So I'm the kind of person that if I'm not going to win, then I don't want to play the game, then lemme play a different game, right? Because he who makes the rules wins the game. But what I'm just alluding to is the fact that for me, I understand myself and I understand my internal engine inside of me. And one of the things, for example, I'll just give you a couple of examples that really helped me to stay motivated is competition. And another one is embarrassment. So if I tell you I'm going to do it, and this is what my goal is and I'm going to focus on these things, I have to do it because I told you about it and I don't want to be embarrassed to come to the point that you asking me. So how's it going, Eddie? And I go, yeah, I didn't do shit last week. That's embarrassing to me. I want to be a man that says what he means means what he says and does what he says he's going to. Do. For sure. But the competition thing is also very big for me. I am in sales and sales training and training people all the time and building teams and whatnot, and reaching goals. I find I always have to get involved and I have to find out who's the best right now, who's the best on the team? I'll actually say, so who's the best on the team right now? Great. Let me get in time, check with them, and then I'm like, Hey buddy, I wanted to meet you. That's really great. I know you're at the top of the board. That's fantastic. I know you have a history of being at the top of the board. I just want you to know I'm calling you out, babe. I'm calling you out. I'm going to beat you. I just want you to know you're going to be in my dust. This is what's going to happen. Are you down? Are you ready to go? Are we going to go head to head? And I build that kind of relationship because I need that. That motivates me to know that I'm fighting something beat them. That's like that competitive advantage inside of me. I really rely on that a lot. But there's other things that I find are motivational that can push us, but that's for another time. But I just think that we need to look at ourselves and look at in our history, what are the things that actually push us and make us go more and do more. All of us have had situations in our life where we thought, oh my God, this is the end of the world. And somehow we pushed through and we got on the other side and we had a breakthrough. So what was it that made me want to go for that breakthrough? What was it that I was relying on to get me there and kind of tap into that? I think that's really helpful. Oh yeah. A hundred percent. A hundred percent. Yeah. So you have community and accountability and that stuff kind of involved too, right? Definitely. Yeah. So what I always do with a lot of all my clients really, unless they're just wanting to strictly work out, totally fine, but for every client, I just, yeah,'em do a coaching call with me and we just go over just everything with their workouts, their meals, nutrition, how everything's going, their energy, their sleep, just the whole nine yards. And I just keep 'em consistent, grounded, and motivated with their mindset more than anything. But then with their fitness and their physical as well, because yeah, the mindset governs all. Yeah, and I just think in my experience, the idea of like-minded people with similar values and ideas, all trying to do something to better their lives, being in that environment and communicating with those people, we need other people. This is the thing is we need other humans. We are social creatures. That's what we are. And we can't just exist in a vacuum. I'm not going to just have great mindset and have a great coach and just go out there and crush everything without more feedback and support than that. And so I think community and accountability partnerships really are helpful to me. Oh yeah, a hundred percent. Well, listen, man, I appreciate you. I'm going to be in touch. We're going to keep communicating and more will be revealed. Definitely. Definitely. It's been a great conversation. For more information and monthly topics of interest, please go to transform Your future.com and join the newsletter.