Why Most New Year Resolutions Fail by February

January is full of motivation.
February is where most people quit.

In this episode, we break down why New Year’s resolutions fail so fast — and it has nothing to do with laziness or lack of willpower.

We talk about:

• Why unrealistic goals sabotage progress before it starts
• How motivation burnout hits harder than people expect
• The all-or-nothing mindset that causes most people to quit entirely

This is a real, honest conversation recorded while training — no fluff, no hype, just practical insight you can actually apply if you want results that last past January.

If you’ve ever started strong and fallen off by February, this episode is for you.

🎧 New episodes weekly
💪 Fitness, mindset, discipline — between the sets

Transcript

0:00

Hi, bro. What are we doing today? We'll do some backing buys. BNB, BNP. All right, I'll get started. Yes. And, today we're gonna talk about last time we had a Christmas episode. This time we're having a New Year's episode. Wow. We're so creative. It's called being trendy. Trending. Oh, you gotta follow the trends. Gotta follow the trends. We're gonna start with pull ups, right? Yes. And you know what we're going to do? Since this is a New Year's episode, we're going to start putting the workouts in the description. That's a good idea. I can do that because I have it already, right? Okay, so then today we're gonna talk about just kind of like getting back to the gym and life in January. Talking about resolutions, gym and otherwise and why they tend to fail, actually. A lot of the times. So that's kind of what we're talking about. We're going to start with some chin ups. We're just doing rounds of six. Yeah yeah 6 to 8. And we got some we got some very nice feedback from people. Yeah, mostly positive and mostly positive. But some of it was saying that we need to not grunt and breathe as loud. That's going to be a challenge considering the whole premises. We're talking while we're working out. Oh my God. Yeah. Really hard to breathe. Really hard. Yeah. It's my first second workout in, like a week. I've been just. But feeling it. I've been enjoying the break. So. Yeah. You talked about the topic. Premise? Yes. But the name. Why most New Year's resolutions fail by February? Yes. And it's super true, not just in the gym. We're going to talk about everything in general. But yeah, you see it in the gym all the time. Yeah. In terms of New Year's resolutions, you kind of get like that. I'm going in. I'm going to go every single day, like six, seven days a week. And then you hit burnout. You don't you're not able to stay on track of anything. And then by February, maybe even earlier, sometimes you're just like, I'll go back into my regular routine. Yeah. Like, if we're talking, ahead about the gym specifically. Obviously, I've been doing this for, like, almost 20 years. Commercial gyms, a lot of a good half of that. And, and like the fitness industry among fitness professionals is like an ongoing joke, especially in gyms, that it's like, all right, we have the biggest rush. January, early February. And then by March, everyone's gone. So it's like I think there is like I remember when when I was doing like sales and stuff, a big statistic that we would always talk about as bite marks. 80% of the people that signed up in January gone are gone. And then like I was in a commercial gym. So that was great for us because you don't bring out more members. You don't. You want people to sign up for like as bad as the says, a year long contract while they're hyped in January. And then just hoping that they fall off because can you imagine if you get 1000 new members and everybody shows up? Yeah, all the time. It wouldn't work, right? So that's why the gyms that's hilarious. The structure is based on dates. It's made because we know people are going to fail off. So it's like we make a lot of money and then like, well, you're locked in for a year. But they didn't show up for nine months. While that's your problem, that's wild. So it's a lot of the decision that the big box gyms are built around kind of human psychology 100%. And nature. Yeah. Wow. That's crazy. And a lot of the time when I used to do like fitness consultations, I'd see the same people every January like a couple years in a row, which I'd be like, hey, Jim, good to see you for the fourth time. You're gonna try it again against my old college try. This is the year, man. This is the year. I'm like, I'll see you next January. Like, legit. So in terms of the gym, yeah, it's like, if resolutions worked? Why do they fail every single year, bro? It's crazy. That's crazy talk. I think it's a psych psychology thing, too. Yeah. What about, like, some personal, personal experiences? I've never failed a resolution. Just kidding. Yeah, we all have. We all. Yeah. Resolutions are kind of like those, like, distant, like chasing the dragon. Kind of. Yeah, yeah. You know, you might you might not even be able to do it, but it's at least it's something that kind of gets you new energy into the new year. Yeah. And it's it's sucks. Like most of the time it's the fact that it's changing into the new year that you're like setting these new intentions. Yeah. Like, oh, I'm going to do this. I'm going to go do something new that I haven't done before. But I think more so the mentality of like the fact that it's January should be change and you should be able to do this whenever. Yeah. There shouldn't be a specific start date for a new goal, right? Yeah, yeah. Are we done? Here we go. One more, one more Yeah, I think definitely because it's January. People just like to set that up as the fresh start. Fresh start of the free for Breeze brothers. Fresh start. Fresh start. I never heard of that there. That's a no. Yeah that's from the other guys. Oh with Mark Wahlberg one I don't know. Yeah So, do you have any New Year's resolutions? Well, it kind of coincides with what I was talking about during our holiday. One. I'd be more organized. Yeah. How's that going? Oh, I guess it's not the new year. Yeah. So you got a couple days? You got a couple days? I mean, I'm definitely more cognizant of needing to keep my manage, my calendar and all that stuff. Yeah. Yeah. So one of the reasons I think that people fail for New Year's resolutions in the gym and like outside, like maybe a resolution is to save more money or, you know, be rough for the mike. Now you just got to be careful. I think they fail is is because they're unrealistic. I think people have like, an all or nothing approach to their New Year's resolution. It's like, all right, new Year, new me. I'm sure you've heard that, like a bajillion times. That's the running joke. That's the joke. But what about so, like, more specifically, you mean like, let's keep it in the gym, for example? Yeah, that's where we know majority of the scenarios or situations. Yeah, but you're talking like someone comes in and they, they set an unrealistic goal or standard that they haven't since they haven't even done it. How are they going to go from 0 to 100? I'm saying it's like a lot of times people are just like, I've never done this thing before and I'm going to do 100% of it January 2nd. Yeah. Like that's that's what I'm going to do. Yeah. Oh, you'd probably be better off by smiling a little like baby steps. The smaller the goal the better. Yeah. And like fitness I think obviously the most common one is, you know, maybe I want to lose more weight. I lose 20 pounds in the new year. I think people are just like they set the goal far away. It's like, I want to lose 30 pounds, but there's no incremental, there's no actionable steps. It's like, I want to lose 30 pounds. How are you going to do it? I don't know, let's go to the gym, I guess, like that's why people fail, right? That's like such a large goal that people don't realize. I don't think it's a lot, but it's a lot. So instead of of like going to the gym or setting a New Year's resolution, that would be numerical. You would probably be better off and thinking more consistency. You're gonna probably have to take that chain off. Never. It's probably going that, Mike. Never. It's part of who I am now. We should probably going to mess up the mic. Well, bro. I think setting up, like, a New Year's goal is important, but you have to have, like, a camera's not going to film you doing it there. That's that's fine. You go. You need to have like. Yeah, I read a fire. You you definitely need to have a plan in place for sure. Like this and like this and then. Yeah, exactly. And I think people don't take into account when they're setting up their New Year's goals for the gym. Like all the factors, not just like I want to lose weight, so I go to the gym. You also have to eat clean. You got to prepare, you have to sleep well. You have to supplement properly. So there's a lot of other factors. And I think it's more like an experience. People that tend to fail a lot like let's because well, I going back before I hit the set, I was going to say like instead of saying, I'm going to lose 30 pounds, you're better off saying, like, I'm going to go to the gym three times a week. Yeah. Or even or something. Number one, whatever it is that you actually do. Yeah. Actionable. Take action on what you say instead of like having that looming goal that you don't even you don't even know how to get to it. And I think people get discouraged, right? Like if their goal is to lose 30 pounds, they go to the gym for a month, maybe January or February, where most people fall off and they're looking at like, wow, I lost 3 pounds, I've lost nothing. I've lost 2 pounds. Yeah. And it's been a month and I got to lose 30. Yeah. And then this leaves the motivation starts to go, the discipline starts to go. Then you go to the gym once or twice a week and then just stop going altogether. Or you just don't care about the goal anymore, you know what I mean? And that's why people fall off normally. Those numerical like 0 to 100 goals are you only give yourself three months. Yeah, even I was 100 pounds in two weeks. Yeah. Like sometimes people say something ridiculous. Oh yeah. And you're just like, dude, why don't you try and get better every single day and then translate that to a weekly thing? So start off with something you can actually do. Go to the gym 2 or 3 times a week. Then next week you can add like maybe a day for three weeks, but I'm going to add a day of cardio or I'm going to watch what I eat or yeah, each week and add something that's really actionable. I'm going to eat high protein this week. It's like, make it change yourself slowly and gradually, right, right, right. Because the consistency is more important than the actual goal, right? Yeah. It's like like my hitting this now. Yeah. Same combo. Yeah. Another good one is people would be like, I want to get shredded when they don't really know what that that means. Like such a such a buzz word. It's like, yeah. It's like, blanket term. What does that mean? Do you want to lose, like, 10% body fat? Do you want the abs to show? And all those things have different ways to approach them. You can't just be like, oh, I want to get shredded and show up at the gym. Nothing is why it's kind of moving into the next topic. But why does everyone kind of assume January has like these magical powers? Like you're so you're more motivated and everything feels fresh and new. And I think that's like a societal thing because we're so you. So like we mentioned in the last episode, but, social media probably distorts the hell out of that too, bro. Yeah, I've seen some person. I've seen so many like fitness influencers and stuff like that already posting like start this challenge with me on the 20 on the first for the 27 day. Whatever I did. That's a good thing too though, because it does kind of give people something to track. But at the same time, yeah, that's sinking into the psychology aspect. They know that people are going to spend the money. Yes. What they'd like for us, it's like the Super Bowl January, February is like it's the fucking. Yeah, exactly. My bank accounts looking real nice anyway. But we getting those renewals or what? But I think what you said is you need to reframe the goals into actionable stuff, like, you know, train three times a week steps so I can get your stuff. That's like an easy one that I think everybody should do. Like as a New Year's resolution, just move more, right? Like it's a little things like that. And then I think that if you commit to these small things incrementally, you're more likely to last a long time. And you've also set yourself up mentally for knowing that you're not going to magically lose 30 pounds in a month. Like you'll start to see, okay, I've lost 2 pounds. It's been two weeks, I've lost another pounds. So you start to see a little bit of progress. You kind of see that it's not going to be a straight decline. There's going to be hills and valleys, hills and valleys, however you want to call it. Yeah, I think that how would you how would you explain to someone or get them to understand that, that being consistent and developing that discipline that's going to help you reach that end goal is more about understanding that life isn't perfect. You're going to have good days. You're going to have you're good, you're good. You're going to walk through again. Yeah, you can have like days where things feel easier or days where things feel harder because I feel most people get discouraged. Why did they have like they had a day? Let's say they're halfway through their week. They've absolutely crushed it. They're they're staying consistent. They're they're doing their workouts on top of their diet, sleeping well, like everything's going great. And then one day happens where everything falls off. It's very easy for a lot of people to be like, oh, well, fuck it, things are not going well anymore. Yeah. You know, there's like that shift where once you get to a certain point in your whatever, it doesn't have to be fitness. It could be anything. Yeah. Towards your goal. Yeah. Where you kind of shift and you understand that there's going to be days where it's not all good. Yeah, you still have to continue because your motivation can vary day to day. Like motivation is highly emotional. Like, oh yeah. You know what I mean? Like you have to the notion of, yes, the conditions are perfect. The conditions need to be perfect, right? Which is which is bad. Conditions are never perfect. So yeah, you're you're setting yourself at a disadvantage right there. But on that and I think that's also why people start in January. Because they think the conditions are perfect. It's like, okay, it's a new year. I have all these new goals. This is it. I'm going to do all these things that I've been saying. I'm going to do every January, but I never end up sticking to it because that even I think everybody's motivation is very high at the beginning of the year, even for me, I'm like, all right, I'm going to save this much money, I'm going to do this, I'm gonna do that. It starts off really well. And then you're like, okay. I mean, like, yeah, some of it, you know what I mean? And then it's like, okay, I'll do a little bit of it and that's it. And then you get to the end of the year and you're like, wow, I did none of it. Yeah, I think you know what I mean. Because your motivation starts to go down, then you're like, I think it has to do with the fact that, like, this also ties into the Christmas episode, how we're saying we are so sluggish. You're so tired from all the holiday shit. Yeah. And then, like, the new year is that, like, once the clock strikes 12 cats, you're kind of being propelled into getting away from it. Yeah. I mean, it's like changing and the vibe has shifted. You're done with all your family stuff. Your energy is starting to come back for something and you're back to like, a routine. I don't think that that's the case. I think this is my third one. Yeah, we're going to do three. Yeah. And like life gets in the way. Like you're going to get you're going to get sick. Yeah. You might not you know, feel like training whatever. I think you have to take those things into account as well. Like if you set these standards to be so high, you're setting yourself up for failure like nobody's perfect. It's it's really hard to be able to like Hannah Montana said it best. Yeah. Also, I think people get like really guilty, you know? I mean there's like a guilt factor to it. Like if you fuck something up, maybe your goal is to lose weight. Do you have a bad week? And then you start having like dread and guilt and you're like, I've ruined everything. My New Year's is not going the way I want. It's so like, all or nothing. It's so weird. Everyone is so all or nothing. Yeah. 0 to 100 real quick. Yeah. Thanks, Jake. Zero. Wow. We're shouting a lot. But like like I said, just being able to push forward I think is the main. So the main thing that people need to develop in order to get, to get to that next goal, right. Being able to strive forward when you, like you said, have that shit us week, like we just finish the holidays and our our diets were off our eating was off, our training was yeah. What are we just going to stop training? No. Because for us that's part of our lifestyle. But like if you're you're fresh. Well that's all I was going to say. Like what would your advice be to someone who's maybe not either brand new or had a long time off working out for whatever reason? And now they're like, okay, I want to get back into shape. I want to lose weight. They walk into a gym. They're highly motivated. What would your advice be to someone like that? Like we said already, like, do those small, actionable things that you can actually keep track of? Yeah, I was going to say, I think keeping track of things is important, like going in with a plan. People like tracking their meals. We don't need to get that far more. So put in your calendar what they are. You're going to workout, commit it, stick to that day. Commit to that day. Now it's very easy. Like let's say you say you're going to work out on the Tuesday and then you had a really long day of work. That's why it's better to work out in the mornings, in my opinion. Yeah. Let's say you schedule it for 4 or 5 p.m., you're like, I'm too tired. Like, I'll just wait till tomorrow. No fucking go in the gym. Like that guy on IG. I forgot his name. Poppy. Poppy. So I'll pop a small I'll put on him that she'll go to. Yeah. Go to the gym. Yeah. Literally, like. Yeah. You're tired. I'm sorry. Life is life. Especially when you're an adult. You got to make time for the gym. You have an hour. What are you going to do, just sit on the couch? It's also like you don't want to David Goggins shit. You don't want to neglect, yourself, right? Like it's it's for you. I did three. I'm good. Yeah. I'm done. Cable. Pull over. Next. Let's go to the cables on the other side. Maybe all we can do. Dumbbell pull over. Since right here you straight up dumbbell day. Yeah, we're going to. Dumbbell is not. We got to go heavier than 50 right. Yeah. All right. So everyone's getting their post-holiday pump. Yeah. Everyone's really moaning and I'm just going dude don't want to just go and do barbell rows. There's yeah let's go do rows. Yeah, yeah. We can set up the camera nicely with like, bicep curls. Yeah. There you go. And we'll go on the side that you like. Not that I'm not that it matters. This is my favorite platform. All right. That's fair. Yeah I think for people starting in the gym I agree. I think like the main thing that's really important is, having like, tracking your workouts in some capacity. Like, that way you're able to make progress doing your best to track your meals, maybe not have to track your calories, but just be aware of what you're eating, because then the more variables you have control of, it's easier to adjust, right? Yeah. And then you're less likely to fail. Like trying to what's the saying? Fail in a precarious and trying to fail, you know what I mean? Like, if you're not prepared, you know, it's okay just to take a second to take that out. Now it's a big one, I think. Confusion. I just short circuited there. I think Confucius said that one. Yeah. That sounds like it was made in ancient China. Yeah, yeah, that was a viral video. I was about to do a Chinese accent, but I stopped myself. I'll do it, bro. Anyways, should I not? Anyway, demonetization. Yeah. We haven't even been zero monetization. Wait, there's a couple. There's a couple sayings that I thought you could kind of tell yourself, to reframe your mindset from. Yeah, all or nothing mentality. You could be like, I'm never going to miss this twice. That's a good, you know, so I let's say Tuesday. Back to that Tuesday analogy. Work is shit and you're like, I can, I can do. I just don't have it in me today. Yeah. You say this, I'm never gonna miss it twice. Meaning the next day you are going in no matter what. Yeah. I think taking the oh nothing approach can also be like net negative, right? Like, leave it where it is. Yeah. You need to, so you gotta give yourself a little bit of grace, like scale down. Well said, very well said. Scale down from 100 to 80, 80, 75. Yeah. That's why I always preach the 8020 rule. More so with the diet. Yeah. But I would say just in general you want to have the 8020 rule, just so you know, like you can live life a little bit and 80% is a vast majority when it comes to out of 100. Yeah. If you do that for the whole year in most schools that's an A minus. Yeah. So if you're doing that in your life you're a nice student right. It's a good analogy. So try to not like we're not perfect you know. So neither is your progress towards your goal. It's not going to be perfect. So but the fact that you come in day in and day out and you just keep pushing, I think is the more important part. So I have some we have some actionable but simple rules that I'll go over while you're doing that. Are we doing penalty? Yeah I was doing better but objective penalty. So some of the things that you can do that are actionable but simple, start small, start embarrassingly small. Like we said earlier, like pick three days of the week to go put in your calendar, track your steps. That's it. Like that's step number one. And then you could build non-negotiables like the non negotiable for Matt. Non-negotiable for me. It won't be a bitch. Yeah that's mine I look at myself like a non-negotiable for me is like getting a 10,000 steps a day. Like that's where even even the. This last week I've been off with the in-laws and stuff. I didn't work out at all, but I was constantly moving. I went on multiple walks just to make sure I had the stats, you know what I mean? Yeah, like that's a basic one 2 to 3 workouts a week. Also, to clear the mind. Yes. Not to get away from the in-laws jokes, but my husband's for the second time. You mentioned that twice. Another good one that I think is important that people overlook. That's a small, actionable goal is if you're not going to track your food, at least track your protein. Yeah, because I think anyone can just open your notes. App is when you're looking at you're having a chicken breast okay, 30g. Just write down I've had 30g yeast and I have a protein shake. There's another 40g I'm at 70. Yeah. Like you know, find your goal. Protein 1 pound per lean tissue, something like that. And then work off of that. I think that's important. So have your workouts you know get your steps in do your protein. All very simple stuff. That's not to say that if you're tracking your protein, you can just absolutely go apeshit on every and everything else. Yeah, yeah, yeah. It's more like that's the baseline. Like obviously ideally you're tracking everything. But I think for a newbie that can be overwhelming, like being like, I have to go to the gym, I have to get my steps and I have to track my calories. And our failure 100% is too much like start basic 2 to 3 workouts. Track your protein, go from there. Another one that's really good is being, planning ahead for bad days and bad weeks. Like what you said, when, you know, having a thing to fall back on. Like, I'm not going to mess up twice as really good because it's like there's going to be days or weeks where you just shit happens. Life happens. Like you. I suffer, you get a grip or you have to deal with some family stuff and then stop trying to, I guess like the expected results. Fast, fast. Yeah. Like delayed, delayed gratification. I mean, you gotta go slow. Results never happen. Quick. No. If it happens quick, it's a pyramid scheme. And like, especially dude in the gym like that, bro, you just didn't even respond to that. Yeah. I've been I've been part of a set of results to happen quickly. It's a pyramid scheme. I've been to too many pyramid schemes. You remember that Arbonne shit? Yes I did, yeah. Dude. Fuck. I lost my train of thought I had so far. I had something going there. I bet you were going to talk about shifting your identity. So it's. Oh, that's like. Yeah, that's like, I wasn't going to talk about that, but let's say I was I think it's important because if you align yourself with your most people, their identity is like who they are, what they do. Yeah. So you don't you don't say that. I'm. What is it? I'm trying to get in shape. Yeah. You say I'm someone who works out. Yeah, exactly. You know, that's actually a when have you ever read, that you have for sure. Atomic habits. Yeah. Yeah, yeah, yeah, that's one of the things he talks about where he's like, one of the things that he's done for people who are, like, trying to break bad habits like smoking, drinking, whatever he's like, you just convince yourself you're. I'm not a smoker. I'm like, yeah. And you, like, reiterate that over and over. And eventually their psychology changes where that makes up and you're like, oh, but I'm not a smoker. Yeah, you know what I mean? I think don't get me wrong, it's not that easy to quit smoking or alcohol or whatever. Yeah, but I think in this case, shifting your mentality to, yeah, I'm someone who works out. I'm someone who's active instead of like, I'm trying to lose 30. I'm trying to it's like I'm already doing it. Yeah. Right now. Yeah. I think shifting your mentality is because then that's going to change. Like who you are, right? Yeah. And then you're you're more likely to stay on track, keep the habits going instead of falling off by February. Right. Yeah. So this just goes back to the idea that consistency consistency is a compounding effect. Right. It's set at a bunch of times. Yeah. It's not going to happen overnight. So you shouldn't expect your goals to either. Yeah. And then the next thing I'm going to hit this set real quick. Yeah yeah go ahead. Why February is the actual test. Because I think everybody makes it through January to some extent. That's where the mind gets hard. And it's the people who go through February and some March that are the ones that are more likely to stay consistent. What's the, phrase? It's like 21 days to build a habit. Three weeks. They say. Yeah. So, like, if you can get yourself with that identifying mentality that you mentioned and then have these small, actionable goals, give yourself a little bit of grace. Grind it out. If you can make it past the first 3 to 4 weeks, it becomes habitual, like it becomes you get to a point where you're like, you feel almost bad if you missed a workout, have you not feel bad? But you know what I mean? Like, you start to crave, you know, doing these things, whether it's hitting a protein or but also for the gym. Like, I might sound like a bit of a douche here. Yeah, but I think it's a legitimate. Thank you. Yeah. Legitimate question. How how fucking bad do you want it to be? And how important is it to you? Yeah. How bad do you want it? Yeah, yeah, yeah. I feel like most of the people that fall off, they don't want it. Well, it's I think it's again, I like that because I've been doing this for so long. My experience there's people that come in January are generally the type of people or very excited, very motivated. They go for a couple of weeks. They don't see any change or results, and they come less and less until a big they just stop because it's like, why am I for? And for a lot of people, for us, we love training. Like I love training. We love the pain, the everything about it. 90% of people fucking hate it, not pain. Yeah. It's not. There's no reason to live if you cannot deadlift. Exactly. But I think most people, the average person doesn't enjoy going to the gym. Yeah, I've had a couple of clients are like, this fucking sucks. It's a chore. It's like, I'm only doing this because my doctor told me or my blood pressure's high. I see that's the wrong thing. Back to the identity shit. Yeah, I'm doing this because I have to. Yeah. What the fuck? You're doing it. Yeah. You don't want to. Yeah. You're supposed to do this because you like it. You're supposed to do it because you want to live a health. The goal is to be preventative, not reactive. You know, I mean, not be like, okay, I'm like pre-diabetic. My doctor says I have to go. I've had people like that at the studio, even in person. Clients like, what are your goals? Oh, I don't have any of my doctors that I have to be here. I'm like, okay, well, this is gonna happen. This isn't not a motion. It's not going to work because, you know, you don't want to be here. Like, yeah, if you don't want to be there, you're not going to. And that's not not in the gym. That's any goal that you you're set yourself up for if you don't really want it. Yeah. It's you're just eventually you're the nature of your motivation is just going to be non-existent because you're just like, I don't know, I'm only here because my doctor told me, I don't know. I like that reactive comment you made like, it kind of makes me proactive in my mind. Yeah, the monkey mind. Oh, I got one of those. Yeah, we both got monkey minds, boy. But no, it's just like you shouldn't be reacting to things that come your way. You should think more. So preventative in a way that you can be. What's the other word? Proactive I guess. Yeah. Proactive. Yeah. Or preventative or take action instead of reacting. Know what I mean? Yeah. Especially like differences that you're in control versus not being in control. And I think you're less motivated Eddie is more like automatic automatic automated like innate. Yeah. Versus taking action. You have to think you have to take a step back. You have to understand what you're about to do. Wild. And then you're more invested in it. It's personal to you versus I got biceps. Should we bump it up to 3,100%? Yeah. I just couldn't find the 30 there. So I got to go ahead and get it. I'll keep talking. Motivation is a spark. Discipline is the engine is a quote that I just found. Areas. Pulling out all these but somewhere. But yeah a little bit factionalism. That's a good old brain. Those 30s over here are just over there mumbling while I'm getting though I'm reading the topics to myself. That's hilarious. I'm like, this will be a good one of these back. Yeah. Meanwhile, you know what I'm doing? I'm just deadass making fun of you while I'm getting. Yeah. I'm done. Here's a good one. A good way to look at it is for people, you know, having these goals is trying to be perfect about it. Like perfectionism. All those those A1 people, bro. And I think they just it's disguised as discipline, you know what I mean? It's like but discipline includes the moments when you can't be perfect. That's when discipline is the most important. That's when that's the only that's the only time. Like. But I think people who are, who be like, yeah, I am the flag do that will only do it if all the conditions are perfect. Like I slept well, I ate well, I'm going to go to the gym today. Oh, I drank last night. Back to like when we were talking about the partying and stuff. Obviously there's some exceptions. You got to give yourself that leeway, but I think people want everything to be perfect. Like when they start a new goal. Yeah, or build a new business. Why is that a part of human nature like if we now learn by now that nothing is perfect, you know, literally nothing. Yeah. We like, are we just so dumb that we always think that things are going to be perfect? Yeah. You got to be resilient, dude. Just got to break through having people. You people should watch more anime. Honestly, the main overarching theme of anime is persistence. Not like overcoming. It's literally not stopping. Yeah, it's all it is. Even when you're beaten and broken down. God, anime is so good, these Japanese bro. Oh, they know that's why they're the hardest working people on the damn planet. But, yeah, you know, you got to like. And I think a lot of people would rather quit in those scenarios than make adjustments. It's probably because they prefer to stay comfortable. This was you could you could connect this with a bunch of things like. Yeah. Not being like, if you're scared of something. Yeah. People don't like to step outside of your comfort zone. If you don't get out of your comfort zone, you're never going to make progress, right? So there's this YouTube channel I love. Yes, theory. Seek discomfort, seek discomfort. But that's not to say like, you know, we're talking about all this stuff. So I'll say like, we haven't gone through it so many times where I've set a goal for myself, started really well and then kind of like fell off. Yeah, but that goal was running. That goal was running or the the cut that I've been restarting 16 times in the last four years. Which one? Cutting. Yeah, I've been bulking for four years. I've had time. Yeah. Just like little things like that. Like so it happens to the best of us. Even people like us who identify as people who train and work out and are disciplined, just human beings like this goes back to no one's perfect, right? Yeah. I've had a bunch of goals that I didn't get to. And then I woke up from my dreams. Yeah, because I hit all my bottom. I hit all my goals. That's crazy. Yeah, we're talking about February. February is like the big one lesson. If you can make it to February on track with what your goals are, whether they were personal or fitness, you're setting yourself up for a good yes. Exactly. Okay, let's do a little pivot here. Yeah, I'm thinking the number three in my head. Oh, what are three things that you would do to set yourself up for success towards any goal? It doesn't have to be okay. So let's take it out of the gym. Just like something that can be applied to anything. Yeah. The first thing I would do is from the large goal, I'd break it down into smaller timeline. You know what I mean? Like, let's say you're let's say a once a year goal. Yeah. You'll break it down by like months or seven months. Yeah. And it's like and then within those months, what steps are you doing to achieve that. So let's say your goal is again back to the gym weight loss 50 pounds in a year okay. That's an average of maybe 4 to 5 pounds a month. That's an average of 1 pound a week which means I need to lose. You know, I need to be in this much of a deficit for you start to like, because then it's then you see the bigger picture when you just have the goal so far away and you don't know how to get there. So tangible asset. I think that's the first thing I like you slow as the three things like Rain Man over there bro. Yeah. You got to like 50 pounds by the year I don't know. Yeah, yeah I saw the numbers going down in your head. That's 1.2% body fat per 48 hours. You know what I mean? Like, anyway, but yeah, that's the first thing is take your goal and break it down into smaller steps so it's more digestible for you to visualize and to understand. The second thing would be to track whatever the goal is, whether it's gym or maybe it's finance. Maybe want to save 20 grand this year? Like, all right, that means I need to save$50 of my daily income. If you break your income down, then you can start tracking that. Maybe open a separate account. So like tracking is the second thing for me, like being on top of all the variables. Agree with the tracking. You need to be able to see what you do each each day, each week, each month. And then the third thing for me will be like, make progress and don't worry about perfection. Like just if, you know, last month you were on, I'll benching 100 pounds and now you're benching 120. It's like, all right, perfect, I'm heading in the right direction. My goal is 200. I'm not there yet, but everything is kind of moving in the right direction. Those are my three things. Break down your goal. Focus on progress and the journey to the goal, not the goal itself. Set a profile about the journey, bro. It's all about the journey. And the third thing was track as many metrics as you can in any given goal that you have. Just ensure that you are headed in the right direction, because then if you're maybe you're not losing weight or something's happening, you can look back and be like, okay, I didn't have protein properly. Four out of the seven days this week, I was 700 calories over four days. You know what I mean? So you can start to break it down to like, okay, it was my diet, not the training. Or maybe the diet was perfect, but then you look at your training, you're like, oh man, I only worked out twice this week. Yeah. Then you can kind of scale back and you check your variables to keep you on track. What about your food hit that said boy. Yeah, well, for me, I think I'm going to also include the tracking aspect. Yeah I love tracking. I did I do think that there needs to be some form of self-care or, you know, like meditation or some, some. Okay, time for your brain to not shut off, but for you to just kind of take a step back, decompress, because like we said, there's a lot of shit that goes on in life and it's very easy to have a lot of tabs open in the brain, like the tabs. Yeah, I learned that from one of my clients. That's like a that's a fun way to look at it. But so the idea would be to help kind of reduce that clutter, make sure that you're as clear headed as you could be. Right. And I don't know if this might play into the whole New Year's resolution thing, but it could be a separate thing in itself. Things, small things like going in a sauna or taking some time to like ten minutes, 15 minutes to just like meditate or be in a quiet space or like do something for your self to clear your mind. Yeah. Realign and recenter, I think would be really helpful to help you stay on track and like keep pushing you towards the goal that you want to achieve. Yeah, yeah. That's so that would be the second one. And the third one I can't really think of like a concrete third one right now, bro. Sleep is above the average. Sleep is above the. Yeah. Like, you need to make sure that you're really good with that. I am not, you know, my sleep schedule. Sometimes I get in trouble for wanting to go to sleep. Yeah. I'm like, I'm sorry, but I optimally function past seven hours of sleep that he needs his beauty sleep. Yeah. I'm sorry. I just need to sleep. It is, I guess. But I think the third thing would be people need to learn how to stop being so hard on themselves. Yeah, like we all do it. Where are all or all our own harshest critic? By far, being able to understand that you're not ever going to get to a point where you're perfect every single day, I think, is going to be a huge shift in your mindset. Yeah. And it's it might sound kind of silly right now listening to it, but I think overall, like compounding effects, if you keep having that thing in mind, you'll know, like, whatever. Today was a shit workout. Today. I spent a lot of money. Yeah, today I didn't eat so good. It doesn't matter what the goal is, but you know that tomorrow's a new day. You're blessed enough that you're probably going to see tomorrow. So. Hey. Did it. Yeah, yeah yeah, yeah. And try and improve, right? Yeah. Like you said, small. That's the whole thing. You have to just always remember that, like, today is this. We gotta find on the way you have tomorrow. And you just gotta keep, keep, keep getting on the wheel. Keep on trucking, big guy. Yeah. The hamster wheel of life. The rat race. But yeah, I think you're right. Like the, kind of the message that I think we want to relay to people is like, you don't need, you know, a fresh January 2nd start day. You don't need a reset or a detox or like a perfect plan. You just need a realistic, attainable goal that you've taken time to plan out a little bit. Yeah, I'm I really wanted to exhale loudly there, but I didn't. I was trying not to. I think that's kind of like the takeaway. It's like, you know, if it's really January is great, but I think it's really the goal is to you got to make it so March 3rd months and then you're I think you're saying there's a saying, what's the saying? I think it's in the notes at the bottom of the notes. Oh, oh yeah. The goal isn't to start strong. It's to still be here in March. Yes. 100. It's true, it's true. Aside from the gym, I think anything you do like, if you're you got to give yourself a bit of a timeline to really solidify this new habit or this new thing that you're doing, right. Like you can't just be like, all right, I'm gonna start working out and then go to the gym and be like, okay, fingers crossed. I hope something happens is like, you know what I mean? Like, you need to have a bit more method to the madness for 100%. And like, I'm sure you've told your clients this and I'm thinking, my least we got to have snacks. Okay. I think my all our clients know this. It's like the expectation when they start is like, oh, I want to lose this much weight. Whatever. But then they realize how long it actually takes, right? I still have clients that are like, yeah, they have 14 days. Hi. What's going on? I am love, welcome to the fucking show. How are you? Good. Merry Christmas. What are your New Year's resolution goals? That's what we're talking about today. Andrea, what are your as near as goals to run? Do high rocks to do something? Hahaha. You gotta have a plan. You gotta have a plan. When you listen to this episode, you'll now have the keys to the Kingdom. Yeah. All right, buddy, let's do some abs. No, that's going to be the highlight of the episode featuring Andrea. Yeah, it's going to be your face like, when was I hear? Anyways, let's hit some abs and wrap this one up with a couple of words of wisdom, shall we? Yeah. It's some like, grades as well. No, not really wise that all the. I think between both our four brain cells, we should be able to come out with some of you guys. All right, I'm going to rip. I'm gonna start ripping. Just like razors. Yeah. Yep. Did you do in 12? Yeah, I think I think I'll do 20. Oh, okay. I'm just kidding. It was in part of my short, actionable plan. My actionable plan was 12 reps. Oh, our final message. Yeah. It's crazy. This is a good one. This is a good one now. So I think a lot of it sounds like a reset. Yeah. You know, like I'm going to totally change. I'm new. Yeah. I'm not I'm not the person I was for the last 30 years. Exactly. I'm someone totally new. I'm coming. I was like a fucking, like, cocoon into a butterfly. Yeah, yeah, yeah. Nah, bro, you're just getting better. You're making a little shift. And then the difference in those two statements is crazy. Yeah, for sure. It's way less jarring. Way less, anxiety provoking. Inducing. Intimidating. Yeah. Yeah for sure, for sure. You know, I yeah, I think, yeah. Like we said earlier, get in, have those little goals. I've repeated this like ten times, I fail, but it's true, man, I hate repetition. I'm repeating it. But repetition does lead to to success. Small was the thing. Like small daily habits lead to like, major changes, changes over the long term. It's like that. We talked about it earlier today, but also then on one of our other podcasts, it's like that delayed, especially when you're have these long term goals, you have to accept delayed gratification. Like you're not going to get what you want just because you picked up a dumbbell for ten minutes. Oh, I bought these 10 pound dumbbells. I'm gonna workout in my basement for five days. What do you mean? I haven't lost 40 pounds. I'd be shredded by now. Yeah, exactly. Right. So having those realistic expectations super important. Give yourself a little bit of leeway. Lean into it. I think another big thing that we don't really touch on today, relative to setting up a goal in the gym or anywhere else, is have a like a good support system. You know what I mean? Who is that for? You. It's me. Yeah. No, it's a mirror. Yeah, my mirror now. But you know what I mean. Like, have people that are in line with your goals around you, like people that push you to be like, are going to kind of, you know, like to lose weight and maybe your goal is to cut back on alcohol, alcohol, don't hang out with the people as regularly that caused you to do the thing that you're trying to stop doing or improve on, right? But yeah, and having a support system, like having a partner who knows that your your goal is to lose weight, and I'm not going to be upset that you're making us chicken salad while they're eating whatever they want. You know what I mean? Like little things like that. Because like, there's another good saying. I think it's like five heads are better than one. You know what I mean? Whoa. There's more. The more people you, at least in my experience, you're just reincarnated. I think I am Confucius believe that, your special part at the end of the video, that's Confucius. Anything. Literally anything I've ever done that I consider to be a success. It's not been by myself. It's always been with someone. You need help people? Yeah, you need like, you need people around you that are going to help you get to where you want to be. Find a partner to go to the gym with, find someone to like track macros with. Maybe do a challenge with a friend. We're like, let's both lose 10 pounds. Who's going to get there first? You know what I mean? Like little things like that. Having to get really smart because you're never going to do you're not going to do much. Yeah. In this life, the more that a bit of help. You know what I used to do when I would have a goal, like doing a powerlifting show or a bodybuilding show or whatever, I would tell people like eight months in advance. I tell as many people as I could, oh, I'm doing a powerlifting meeting six months. I'm doing a physique show in six months, because now there's 30 other people that in my mind I've told, and I feel like if I don't pursue the goal, I'm not only letting myself down, but now there's all these other people that I've been excited about this journey on. So that's why you're telling them. You're not telling them because you're like, hey, I'm doing it. Yeah, yeah, I'm doing a show maybe a little bit. But it is a good majority of it is the more like I feel like you're less likely to do more is less likely to fail if more people know that these are the goals that you have him. So I think we didn't really talk about it much, but I'll do one more. I think having a support system is is absolutely massive, right. Like imagine you're trying to do it and then maybe, okay, maybe you're someone who doesn't have a support system, maybe you're new in town or whatever. Make friends at the gym. Like, yeah, you get get it, get a trainer. At least make acquaintances. Yeah, like having a community when you're trying to do anything, whether it's like a business, business is great. Like, I'm sure there's tons of people who do things on their own. But almost every successful business is built through a team of people. It's never like it's a collective. Yeah, more minds, more ideas, more perspectives. Like all that shit matters so much, I think. So that's how Apple was built. Yeah, we changed some dude's garage and now look at him now. Well, he's dead, but like the other guy, that's not Steve Jobs. All right, let's go. Last set. So I think that would be my personal final takeaway, aside from all the stuff we said is like, have those actionable goals change here? Try to identify as someone who is trying it, who is already at the goal, track your stuff, give yourself some leeway, and have a support system that will help you. Very graceful, that will help you get through, especially those first couple of weeks or months. The most arduous parts. Good work that are gonna make or break your goal. So if you add another big, really super important thing is to subscribe and listen to this podcast. Yeah, that's going to help you pass your February goals for sure. Yeah, we'll be awesome. We also have a sponsor of the I'm just kidding. Not yeah. We're looking for you. Hello friend. I'm just going. Yeah. Anyways, that was fun. That was a good workout today. Nice little backing by. Feels good to be back. See you guys in the next one. Have a good one guys. Peace.