The Win On Purpose Podcast
The Win On Purpose Podcast focuses primarily on health and fitness tips and discussions, but we love to celebrate ALL THINGS in regard to being the best you can possibly be in business, relationships, and personal development. Win on purpose means just that, purposefully taking action to become your best self, and following your purpose to develop the passion needed to excel at anything in life!
The Win On Purpose Podcast
10. Unlocking Health and Fitness Success: Strategies for Setting up Your Health Plan
Unlock the secrets to achieving your health and fitness goals with precision and purpose. What if setting SMART goals could transform not only your body but every aspect of your life? Join me, Coach Adam Kelley, in this enlightening episode as we explore the power of Specific, Measurable, Achievable, Relevant, and Time-bound goals. Whether you're looking to shed pounds, build muscle, or improve your overall well-being, we'll guide you in creating a clear and actionable plan tailored specifically to you.
Navigate the path to weight loss success by understanding the crucial role of nutrition—believe it or not, it could account for up to 90% of your progress! We'll break down the daunting task of losing 50 pounds into bite-sized, achievable milestones. You’ll learn how to leverage deadlines to keep procrastination at bay and discover how these principles extend beyond fitness into areas like business and personal growth, ensuring you're equipped for holistic success.
Finally, explore the art of building a sustainable lifestyle where support and enjoyment are key. Discover activities that make staying active a pleasure, not a chore, while learning strategies to maintain balance and prevent burnout. From incorporating enjoyable physical hobbies to building a network of encouragement, we’ll help you craft a life of long-term health and happiness. By embedding these strategies into your routine, you're poised not just for achievement, but for sustaining your success and positively influencing those around you.
https://www.facebook.com/coachadamkelley/
Instagram: @coachadamkelley
www.transformedhealthcoach.com
What's up, guys? Thank you for tuning in on this week's episode of the Win On Purpose podcast. We are discussing how to set up your diet and your lifestyle to win on purpose defining your goals, rethinking your eating habits, choosing a type of physical activity you can sustain, restructuring your day and build your community. Guys, check it out and I hope you enjoy.
Speaker 2:Welcome to the Win On Purpose podcast From health and fitness, business, personal development, relationships and more. We promise you will find inspiration to help you win on purpose in all areas of your life journey. Now for your host, adam Kelly.
Speaker 1:What is up? All listeners, all my people, all my family, Welcome back to the Win On Purpose podcast. My name is Coach Adam Kelly and I am thankful that you've taken time out of your day and your schedule to tune in and get some really good, sound advice that can help you to win on purpose and to achieve your goals in the best way possible. So welcome back to the show. So today is actually December 5th that I'm recording this, but I'm kind of trying to get ahead a little bit on production. So this will probably be released towards the end of the month, and so it's perfect timing to discuss the topic at hand and making sure that you're doing things that are going to help you win, that are going to help you be safe, that are going to help you feel your best while doing it and get there and then, most of all, being able to sustain that for a lifetime. So we're talking about how to set up your diet to win on purpose. Okay, so this is foundational. Guys, we have to get this down because so many times we just kind of we get the motivation to get after it, whatever it may be the new year, because it's relevant, or just we have a vacation coming up, or we have a wedding or summertime's coming, whatever it may be. You may be in the position right now that you are ready to achieve your goals and you just want to make sure that you're doing it correctly, because maybe you've tried in the past and you failed, maybe you've never tried and you've seen other people fail, or you just want to make sure that you're doing what's best for your health, and that should be the goal at the end of the day to come out healthier, not just leaner, not just with more muscle, but to actually come out healthier with a higher quality of life. So let's get into a few points that I have here for how to set up your diet. These are just the most practical ways to kind of get you a head start. If you want more specifics, feel free to reach out, and also here at Transform Health Initiative, we offer online and in person personal training and coaching to help you set up your plan and make sure that it is what you need for your lifestyle and for your goals. All right, so no more delay, if actually sorry, let's do a little bit of house cleaning real quick.
Speaker 1:If you guys would please go to whatever platform you're listening to this on, and give us a bunch of stars, give us some good comments, interact with us guys, because this helps actually get ahead in the algorithm. So, if you're not familiar with algorithms which I think most of us are at this point, but if you're not it's basically an AI system that you know based on the amount of interaction. Know based on the amount of interaction, based on the amount of plays, based on the amount of clicks just kind of depends on what we're talking about. It naturally pushes that content forward to be viewable and accessible by more people. So that's what we want. We want this podcast going out. We wanted to help as many people as possible, to help really make an impact in this world and make an impact in people's lives and their health and their families. So if you would please share it, you know, put it on your Facebook, put it on your Insta just takes a second, guys, and I would really appreciate it.
Speaker 1:So now that we got that out the way, let's get into point number one. So, most importantly, we have to have a compass, we have to have direction, we have to have a North Star. Okay, we need to have something to aim for if we're going to be successful, because just saying you know, I'm going to improve my health, that is so generic and you know non-detailed, and you know non detailed, what does that even mean? What does that look like? You know, what are you actually going to have to do to do that? So we want to be a little bit more detailed with our direction of where we're going and how we're going to get there. And that always starts with your goal. We want to define your goal. So there's an acronym it's called SMART goals and this is basically some questions that you can ask yourself and some things you could think over as you are choosing your goal and your plan on how you're going to achieve your goal and just make sure that it's reasonable. Basically, so we've got you know S-M-A-R-T. Number one is specific. So know what you want to accomplish and why it's important to you and how you're going to get there. Okay, so this is where the detail comes to mind.
Speaker 1:Again, we don't want to just say, well, I want to improve my health or I want to lose weight. You know, we need to know exactly what we're wanting to accomplish, because, depending on what the goal actually is, depending on the specifics of the goal is going to determine everything that we do from there. So if you're wanting to lose weight or gain weight, that's a big difference on what that's going to look like. If you're wanting to just improve body composition, because maybe you don't have a lot of weight to lose and you're just wanting to build more muscle and clean up some body fat, is going to look completely different. If you have a big transformation that you're trying to lose, you know, at a fast but safe and healthy rate to get to your goal. Or if you're trying to gain muscle and gain body weight because you know you struggle with gaining weight or you struggle with putting on muscle, that's going to look completely different than those other examples. So we want to make sure that our goal is specific.
Speaker 1:M stands for measurable, so make sure your progress is trackable. Okay, so it's not just okay. I want to lose weight, I want to lose body fat. You know we want to make sure it's trackable. So how are you going to be monitoring this? Are you going to be doing like circumference measurements? Are you going to use some type of body scan to keep track of your body fat percentage? Are you going to use the scale and just use scale weight. Are you going to use progress photos? Are you going to have an accountability partner that you check in with, like what? What is this going to look like to make sure you're staying on track?
Speaker 1:Because you may have the goal, let's just say to lose weight. Okay, that's the most common goal most of us have, especially at this time of year. So say that's your goal and you know, you just start out as okay, well, I kind of know what I need to do to get there, but I'm just going to go after it. Well, you may go two, three weeks in and not feel like you're actually doing anything, or not think that you're getting any results because it's slower, or you just haven't seen it yet, or you haven't noticed because you're not sure what to actually look for. And so now you feel like you're wasting your time and you've got those doubts of am I actually doing anything right? Is this worth it? Am I broken? Is there something wrong with my metabolism? And it just makes it a lot harder to stay on track for a longer duration if you aren't able to actually see the progress that you're making.
Speaker 1:So this is why, in my coaching, I like to get as many data points as my clients feel comfortable with. So progress photos, measurements, body weight, blood pressure, resting heart rate, all of these different things, circumference measurements, and we put all this together and this gives us a much clearer picture of what's happening, because you may not be losing weight on the scale, but you may be dropping tons of inches because you're losing body fat and gaining muscle. So we want to make sure that our goal is trackable, and this can be, you know, even if we're not looking at weight loss specifically. Say, you want to get stronger or you're willing to put on muscle. Well, how are you going to know that this is actually being done? Because these are even slower, you know, changes than losing body fat. So how are you going to know that you're not wasting your time and that maybe you're not training hard enough or you're not eating enough, if you have nothing to track? Ok, so make sure that your progress is trackable.
Speaker 1:A in the SMART goals stands for attainable. So this is where we really have to look at ourselves in the mirror. This is where we have to have that hard talk with ourselves and ask ourselves are we being realistic and rational? You know, is my goal challenging, but actually achievable. So you know, so many times people are like, oh crap, I have a wedding coming up in the spring. It's in two months. You know, I gained all this weight during the holiday season, so now I need to lose 35 pounds by the end of February so I'm ready to fit into my bridesmaid's dress. I don't really know how to break it to you, but that's not going to happen unless it happens in a very unhealthy fashion which is going to wreck you in the future. So definitely not worth it.
Speaker 1:So we want to make sure our goal is attainable and this is going to change our timeline, which we're going to get into deeper into the SMART goals. So, like I said, be realistic and rational. You know we want to make sure that it's actually achievable but at the same time, we want to make sure that our goal is challenging. So I'm not saying choose a goal. Like I want to lose half a pound of body fat per month because I just want to make sure that my goal is achievable and attainable. Well, it's going to be a little hard to stay on track and to stay dedicated week after week if you're seeing such slow progress because you're not actually challenging yourself. So make sure your goal is challenging but also achievable. And then R in the SMART goals is relevant. So evaluate your goal and make sure it resonates with your values and your long-term objectives.
Speaker 1:This is where we really fine-tune our why of why we got started. So you know, if your goal you're setting is to gain as much muscle as possible but in actuality you're wanting to lean out and be beach ready for summertime, you kind of have like opposing goals. You're right process and your goal is kind of countering what you actually want to achieve. Okay, so we just want to make sure that it's relevant to what applies to your life and your long-term goals. Again, because you know it doesn't really matter how well you do, it doesn't matter how much you lose or how fast you lose it if you're not going to be able to sustain it for a lifetime as well. So we just want to make sure that's intact and, again, fine-tune our why. So really really nail down exactly what this means to you, what it's going to do for your life, what will happen if you don't achieve this, how you're going to feel, what life is going to look like. This is really a time to visualize where you want to go versus where you are, versus what happens if you don't take action. And this is where you really develop that why that's going to be so powerful that those times when you are tired, those times where you don't want to show up, those times where you don't want to prep your meals, those times where you don't want to say no to this event or to this food or to this drink, you have that why to look back on and it can kind of ground you and center you Again. It's like that North Star. So that's relevant.
Speaker 1:Now, the last one in the SMART goals is time bound. We want to set a deadline. Deadlines keep us focused on our goal with a sense of diligence and urgency. Keep us focused on our goal with a sense of diligence and urgency, all right. So break big goals into smaller goals that can be accomplished within a given timeframe, all right. So there's a few important points to touch on there and let me just kind of dive into that a little bit. So one we want to set a deadline.
Speaker 1:So if my goal is, I know I need to lose 50 pounds to be at a healthy range you know, a healthy weight range and to avoid chronic disease and metabolic diseases. My doctor's like, hey, you need to lose 50 pounds. Okay, if I don't have a timeline, like if I don't have, you know, a deadline on when that needs to be accomplished, what are the odds? I'm actually going to put in the discipline and the work and the effort day after day, because it's so easy to be like, well, okay, as long as I get there, it doesn't really matter. So, yeah, I'll mess, you know I'll, I'll just eat whatever today because I've got time. Or you know, hey, I'll start back again on Monday because, as long as I'm progressing over time, no, we don't want to do that. That is a setup and that is a for sure way to fail and stay in that.
Speaker 1:You know that, that hamster wheel constantly of going around the same goal over and over, year after year. So set a deadline on it. You know, again, we want it to be an obtainable deadline, a measurable deadline, a specific deadline and a relevant deadline. So all these kind of tie in together, as you see. So you know it may be, I want to lose 50 pounds, I want to do it by this same time the next calendar year.
Speaker 1:So if I start December 5th 2024, then December 5th 2025, I'm going to be 50 pounds lighter, okay, so that actually gives you a deadline that's reasonable, that's not too fast of a loss, that's not too slow of a loss and that can very well be mapped out and broke down into smaller goals, which is the next part on that, to make sure that we can accomplish that and we know how we're actually going to get there, all right. So deadlines are super important and, like I said, they keep us focused on our goal with a sense of diligence and urgency. Again, we can break free of that just nonchalant oh, I'll get there when I get there. What if it takes you 10 years to actually accomplish it? How bad is your health going to be by the time you actually do that in 10 years? How many diagnoses are you going to experience before you actually get to that healthy range, and is it even going to be healthy anymore when you're there because it took so long? So make sure that we have a sense of urgency and diligence, but also being, you know, rational when it comes to achieving our goals.
Speaker 1:So, breaking those big goals you know lose 50 pounds in a year down into smaller goals. So let's say it's, I want to lose, you know, five pounds a month, or actually that would be like between three and four pounds per month in order to get to my goal. So that is very, very reasonable, very doable, it's not too crazy and it can definitely be done. So that's what like less than a pound a week to lose, and that's not super aggressive, unless you're super tiny, which, if you have 50 pounds to lose, you're probably not in that situation. So that, like I said, breaking that down into smaller goals that keeps you focused. You have that North star of losing 50 pounds by next December.
Speaker 1:However, you have these small goals that keep you on track. So it's like a GPS system that you know. It tells you, hey, turn here. And then you're going to turn. If it just tells you where the endpoint is, like, ok, you're going to drive from your house to the, to Daytona Beach in Florida, and that's all it gives you. Like, ok, here's what the endpoint looks like, here's what the start point looks like. Now, get there. Gps one didn't do anything for you and the chances of you getting there probably aren't going to happen because you have no route to actually get there.
Speaker 1:So, breaking that big goal that 50 pounds in a year. Down to smaller goal, you know three to four pounds per month. Less, you know half a pound to a pound per week. That's very, very achievable and it's very focused. So every day you know that, okay, within a seven day period I'm trying to lose this much. So I don't really have the wiggle room I would give myself if I didn't have an actual deadline and if it was just I want to lose 50 pounds, because a lot of times we'll justify things and like, oh well, I've got, you know, 11 more months, so yeah, I'll go off the wagon a little bit, it's all right, I got time to whirl it back in. And before you know it, we end up wasting more and more time and then we don't achieve our goal and then we feel bad about ourselves and nothing good comes from that.
Speaker 1:So, like I said, make sure that goal is time bound, with deadlines, so that if you model your goals and you, you know, analyze every goal that you have based on these five points, like it's going to put you in a really good position to win. It's not just with health and fitness, it can be business related, it can be relationship related, it can be, you know, mental health related, it can be education related, it can be education related. It can be so many different things. Set these SMART goals specific, measurable, attainable, relevant and time bound, and this will really put you in a good position. All right, so that's point one. Kind of long there, kind of lengthy.
Speaker 1:But point two is we want to rethink our eating habits. All right, this is a huge one, because we know nutrition is especially when it comes to weight loss, fat loss nutrition is. People say it's 80% of it. I say it's probably more like 90% of it, just because you can accomplish so much with just changing your nutrition and exercise. You know, just kind of is that 10% to help us look a little bit better when we get there. But a large portion of it's going to come from our nutrition.
Speaker 1:So we want to rethink our eating habits, not just I'm going to stop eating X, y and Z, but our actual habits, our tendencies. So do your current eating habits align with your goal? We need to ask ourselves that Like am I if I'm eating pizza three times a week? And you know I'm always stopping at the convenience store to get the fried foods out of the hot box because I didn't take time to milk prep. Am I actually going to be able to achieve my goal if I continue eating like this? Well, if that was the case, if the example that I just gave, then we know that's a no. So we know there's something there that we need to address. We want to focus more on habits and tendencies rather than specific diet strategies, like I said.
Speaker 1:So it's one thing to try to eliminate certain food groups and to say I'm not going to eat this, not eat that, but that's not really practical, because there's always going to be situations where we're tempted by things that we normally would go for. And if we're always just trying to avoid everything without actually addressing our habits, it's just a matter of time till we go back to eating those things without thinking about it. Because that's our true habit is just grabbing whatever's in front of us. And if we're just changing the way we're eating to get to a goal, but we're not addressing that habit of just grabbing whatever's in front of me and changing that habit to, I'm prepping things and I have healthy options on hand, so I don't have to just grab what's in front of me. Or, if I do, I'll make sure that it's something healthy to grab, then you know we're actually changing the way that we interact with food, and this is going to carry over way past our goal and way past what we're trying to achieve now.
Speaker 1:And so it's very important, guys, to spend a lot of time and thought into your habits, your eating habits, your physical activity habits, your sleep habits, your stress management habits all of the habits that make up your day to day. It is a very, very important place to devote time and energy. All right, we want to consider in the last point on this, when it comes to rethinking your eating habits, figuring out how you need to shift things around, what's going to work best for you. This is where I would recommend consider working with a health coach or a nutritionist or a registered dietitian for at least some sort of time if you aren't sure how to eat for you. So you know, we're blessed to have the internet, where we have all kinds of information out there, but unfortunately that leads to a lot of confusion, because there's polar opposites on everything, depending on which camp you're listening to.
Speaker 1:So it can be very hard to decipher, like what's actually best for my health versus what's popular. You know, what do I need to do? Because maybe you have special circumstances, maybe you're dealing with a health condition that you're treating and you can't just do what your favorite influencer does because they're not dealing with that or your lifestyle looks completely different. So maybe your favorite influencer you know they don't have kids, you know they just do their thing online for work and then they spend the rest of their time creating more content and so everything in their life looks seamless and easy and oh, every meal is prepped and they're always at their workout on time and they always make every workout and they always get eight hours of sleep.
Speaker 1:And then you look at your life and you're like I can't do any of this. I've got three kids, they're all in, know I work 10 hours a day and then I'm at the ball field for the rest of the night, then I've got to go home and do laundry and clean and cook and you know I've got all these things going on. There's no way I'm going to be able to live like they do, so it must not be in the cards for me. And this is where we get discouraged, this is where we feel like we're inadequate or just we're cursed because of our lifestyle. No, we can make health and fitness fit into our lifestyle rather than the other way around, guys. All right, so sorry. I was listening to see if the air just kicked on, because that gets kind of noisy and it shouldn't be on because it's cold outside.
Speaker 1:Anyways, back to the topic. So that would be a good idea to think about hiring somebody to at least help you design and structure your eating habits, or at least address your eating habits. You know, spend some time with you to help you develop better habits and then go off on your own and then you know what to do. You know what foods work for you, what meal structure works for you, what meal timing works for you, and then you're good to go, you're golden. So it's very much worth the investment if you do the work. Okay, let me say that so many people hire health coaches and trainers and nutritionists and registered dietitians, thinking that just because they hire them, they're going to magically get motivated and magically you know just the way it's going to come off but not actually want to do what the health coach or the dietician says to do. So if you actually do what you're supposed to do, it's a great investment. It can save you a lot of time, a lot of headaches, a lot of heartache and just a lot of confusion and frustration because you just cut to the chase of figuring out what works for you, all right.
Speaker 1:So point number three choose a type of physical activity you can sustain, all right. Don't just do what's popular or what your friends are doing, because if you don't like it, you won't keep doing it. So if you you know you see people lifting every day in the gym and like you, like the way their body looks. Well, if you try to just go do that because they're doing it and you don't actually like to lift, what are the odds that you're actually going to keep doing that? So we want to make sure that it's something you enjoy doing. If it's going out running, if it's going for a walk, if it's playing tennis or pick up games of basketball, if it's playing with your kid, whatever it may be lifting CrossFit, you know. Power lifting strongman. It could be whatever yoga, you know anything like that boxing If you enjoy it, you're going to actually do it, you're going to want to show up and you're going to want to put the effort into it because you are there wanting to do it.
Speaker 1:So very important, guys. You know, just think about, like, what hobbies you have that can be used as a form of regular physical activity. So, do you like gardening? Well, use that as an opportunity to get out there and get your heart rate up. You know, don't do it the easy way. Go out there and, you know, put some elbow grease into it. Or you know, maybe you can go out and wash your car rather than go into the car wash. Or there's so many different ways that you know we can either take hobbies or tasks and duties that we need to do and turn them into physical activity. So one we're more productive because we look at the things we do in life as physical activity, and also we get more done because we look at the things we do in life as physical activity. And also we get more done because we're trying to stay active. So win-win situation.
Speaker 1:A really big piece of advice I have is to use a step tracker and start increasing your daily step count for an easy yet efficient form of daily physical activity. So walking is so underrated, it's so beneficial for so many different things. That's all I'm going to touch on that. So, guys, I would advise getting a step tracker, even if it's a cheap one from Walmart, or if it's an actual smartwatch that tracks your steps, or your phone app, whatever it is. This just kind of helps you standardize it, because we can feel like we're getting a lot of steps in and feel like our activity is high and really it's a lot lower, or feel like we don't have enough activity so we're stressing ourself out, trying to do more, when maybe our job provides so many steps like that's a good amount of our physical activity we would need anyways. So having a step tracker and knowing where you're at is a good idea. Plus, it helps you standardize your activity so you don't have days where you're doing nothing and then days where you're actually active, all right.
Speaker 1:And the last part on that is we want to be conservative versus over committing. So if you have not been in the gym in years, do not set the goal to go five days a week to train in the gym, all right. That is not going to happen. You're either just going to end up likely getting hurt or getting burnt out or just losing interest because it's so far out of your normal routine. So if you have to choose one day a week for a while. Get really consistent at that. Then make it two days a week. Get super consistent with that, then make it three days per week. That may be enough for you to achieve your goal and to create a lifetime of good health.
Speaker 1:Or maybe you'll want to do more because you like the way it feels and you like the results that you're getting and you want to see more. So you can make that decision from there. You can always go back up, and that's super easy. But trying to start at the top and go back down one, that's a big mental, you know, game to play with ourself, because that reinstills that failure sensation, that self-doubt sensation of look, I can't do it again, I can't do it, I can't do it. Instead, start small and then you can increase as you create that a habit. Then going to the gym twice a week becomes super easy, then going to the gym three times a week becomes super easy, and so on and so forth. Take your time, be conservative and increase over time if you want to. That's point three on physical activity.
Speaker 1:Number four restructure your day, guys. Plan ahead. This is so important, especially if you're a busy individual and you have to fit physical activity and nutrition and healthy lifestyle into your lifestyle. We have to plan ahead, guys. Make sure you allow enough time for adequate sleep All right. We have to plan ahead, guys. Make sure you allow enough time for adequate sleep all right. And the best sleep hygiene practices to ensure quality sleep, because this is going to determine if you're actually going to lose body fat, if you're going to lose muscle, if you're going to be able to build muscle, if you're going to improve your health hurt your health. Sleep is one of the most important things that we do on a daily basis, so make sure you have enough time.
Speaker 1:Cut out the extra nonsense. Yeah, life may be busy right now and so you don't have a lot of time for yourself, and I get that. But the best investment you can do for yourself is to get really good sleep, because this is going to make you such a better person and such a better performer in your day to day life and get the most out of your time. All right. And then again, don't overcommit. All right, be conservative. Leave time for other things you enjoy to manage stress and stay motivated. So you know, don't set a goal to be at the gym seven days a week either doing cardio or lifting and then going on extra walks and all these different things like give time for things you enjoy, because it's going to help you manage stress, which is going to help you live longer, it's going to help your blood pressure, it's going to help you lose more body fat, it's going to help you sleep better. All these things, enjoy your life.
Speaker 1:So make sure that you don't overcommit, guys. Be rational and make sure it's going to work for you. And then make sure your spouse and your family are okay with your routine. This is one that we can lose sight of really easy, and I've done this so many times and we'll probably do it again and have to recorrect again. So make sure that your family understands, like your spouse understands. Hey, this is what I'm doing. I'm changing my health. These are the things I'm going to have to do to do it, you know.
Speaker 1:Make sure that your family understands because, one, they can be a great support system and, two, you don't want to burn those relationships, because who cares how good your health is if you ruin relationships? Now, you know people may not value relationships that much, and so maybe that's not a big deal, but it really is, guys and our relationships are one of the most important things that we're involved in on this earth. So, especially if you're married and you have kids, guys, they need you, your spouse needs you, your kids need you. So just make sure that you create at least some sort of balance, or they understand why you're doing what you're doing. They're not just like, oh well, mom or dad, they're always going to the gym and they're always doing this and that. Let them show them that you're improving your health, that you're making sure that you can live longer and have a higher quality of life, because they're going to benefit from it too.
Speaker 1:All right, point number five I'm going to try to go through this real quick. Guys, build your community. All right, try to surround yourself with people who support and encourage your health journey. You want people in your corner not, yes, people that are like oh yeah, you know, and they're always just like, they're never willing to hold you accountable. But you want people that support you, that they want to see you succeed. They want to see you healthy.
Speaker 1:Find you know if you, if you can, or if you need to find a workout buddy to help keep you accountable If you struggle with showing up to the gym, find somebody else that's going, or talk to somebody that's at the gym and be like hey, you know, um, I kind of needed an accountability partner. I've been seeing you around, you know. We've chit-chatted here and there. Man, do you mind me giving you my number and if you don't see me in the gym for a while, maybe just shooting me a text or something and just seeing if I'm okay, telling me to get my butt in gear, whatever that could make a big difference. Or just someone to show up at the gym to push you so you're not slacking and you're giving your best effort, because that's going to help you reach your goal.
Speaker 1:You can join social media groups that align with your goals for community support. But just a warning watch out for social media haters and critics, because you're going to see that in every group, no matter what it is, it's going to sound like a great group. There's always going to be negative Nancys and Karens and Chads and whatever people call people these days. You're going to have those negative people that are going to try to tear you down. So outside of that, these social media groups can be great because you are, you know, seeing people who have similar goals to you, that are on a similar direction, similar focus, and this can really help you stay motivated and focus in those times where you don't have the motivation and focus, because most of the time when we're scrolling social media, we're not actually doing anything productive. So if you see those, they may help motivate you to stay on or get back on or keep pushing forward.
Speaker 1:And, lastly, on that, even if you have no support community, be your own support community. Guys, if you don't have anybody, that's totally fine. If you don't do social media, totally fine. You don't have to have a community around you supporting you. You can be your biggest fan. You can wake up every day and look yourself in the face and say you know what you owe you. You owe yourself to get up and do the things you need to do to improve your health and you need to get after it. All right, or you're. You owe it to your family. You owe it to your boss. You owe it to your employees. You owe it to your friends. You owe it to the people that depend on you. You owe it to society as a whole. Okay, like, be your own cheerleader, be your own support system, and that can take you very far, right.
Speaker 1:So just to recap real quick one, define your goals with smart goals to rethink your eating habits.
Speaker 1:Three, choose a type of physical activity you can sustain for restructure your day to win on purpose.
Speaker 1:And five, build your community for support and encouragement, guys.
Speaker 1:And if you do these five things and you think through all these points that I mentioned, it's going to put you in the best position to win.
Speaker 1:It's going to make it so much easier, so much less stumbling and bumping your head and getting frustrated and giving up on yourself and reinstilling that I'm not good enough mentality and that failure mentality, and really take you to the place that you want to be and actually make sure you can sustain it Because, again, as I always say, who cares if you do it, if you can't keep it? All right, we want to get the results, but we also want to keep the results and that's going to come from breaking down our plan like this and making sure that we're covering the important parts that are going to create the habits over time that are going to keep us where we want to be. All right, guys. So take this information, do you use it to do something good for yourself, do something good for your health, do something good for those around you and whatever you do, guys, make sure you win on purpose. Talk at you next time.