EP009: You'll Never Feel Ready Because Ready Isn't A Feeling, It's A Decision

You can hear it in their voices: something is changing, and it’s not just step counts. We’re checking back in with four people we’re coaching to see what’s working, what’s still hard, and what happens when you stop trying to “get motivated” and start building momentum through small daily commitments. If you’re focused on healthy aging, longevity, and building a sustainable fitness routine after 50, these updates are the kind that stick with you because they’re real.

Mitch shares how a supportive reset turned an early setback into a breakthrough, with hydration and daily walking improving his sleep, mood, and patience in everyday life. Karen talks about the power of consistency and accountability, including getting steps done even on a long travel day, and how feeling better naturally leads to wanting better nutrition. We also get practical with tools like the Yuka app for scanning food additives and making cleaner grocery choices, plus the mindset behind goal setting that’s about learning, not perfection.

Bill (Bones) walks through starting strength from scratch, building pushups and planks over time, and using a puppy and a team text thread to stay on track. Charles opens up about sleep struggles, family dynamics, and adapting exercise when walking hurts, turning a “five minute” bike goal into longer rides that build stamina and confidence. We wrap with a reminder that community changes the trajectory, plus details on how to reach us and get involved. Subscribe, share this with someone who needs a nudge, and leave us a comment through the show notes link so we can keep building this together.

Transcript

Wake-Up And Podcast Mission

SPEAKER_06 0:08

Wake up, wake up, and listen up.

Recent Wins And Upcoming Guests

SPEAKER_07 0:11

Welcome to the fourth quarter podcast with your hosts, Doug Talmit and Tedania. Tune in as we dive into living your best life in the fourth quarter of your life. Hear from health and lifestyle experts, inspirational stories, learn simple steps to keep you motivated or to help get you started. Finally, join us as we coach others live on air who want to begin a healthy lifestyle or just might be stuck and need a breakthrough. Remember, it's never too late to decide to be great. Momentum keeps you motivated, so take a deep breath. Lean in and let's go. Welcome back to the fourth quarter podcast with Doug Talmud and Ted Ania. We have an amazing podcast episode this week. We are bringing back, we are bringing well, you know what? I'm gonna let Ted tell you who we're bringing back. But before we do, Ted, man, Ann Anfinito was on fire last week, getting a lot of great feedback from her episode, I believe it was episode eight, and still, and Anne was talking about women's health and longevity and fitness, mobility, all that stuff. But Betty on episode seven, the 80, 82-year-old, she brought the heat as well. And I'm still getting compliments from Betty. So thank you, Anne Afinito, and Betty, for bringing the heat. People are loving what you put down, they're just picking it up. It's awesome, awesome, awesome. But Ted, what's going on this week, brother? Talk to me, man. Tell me what's happening.

SPEAKER_05 1:47

Yeah, absolutely. I'm getting the same response on both of them as well. I just want to touch real quick, we got some guests coming up. Next week, we have Patty Moon, who is a registered dietitian, certified diabetes educator, and a board certified in sports nutrition. She'll be speaking to all things nutrition related, whether you're in your fourth quarter or before that, male or female, or an elite athlete. And she'll also talk about her own health journey, which is very interesting. Following that, the the week after, we'll have on David Linnell, who is the executive director of Meals on Wheels, Diablo Region. And he'll talk about his fitness journey and the growth of Meals on Wheels in the Diablo region that's going on. There's a lot of exciting things happening there. We'll also talk to him about the fundraising event, otherwise known as my birthday challenge, in July.

SPEAKER_06 2:46

Yes.

SPEAKER_05 2:47

And we'll we'll talk to him about that. He joined us last year and hopefully can join us again this year.

SPEAKER_07 2:53

I loved meeting David. He was a surprise guest at your birthday challenge last year. This guy just walks up and shows up, and all of a sudden we find out it's you know the executive director for Meals on Wheels. Had you met him before that? Did you even know? Yeah, no, never had to support the birthday challenge, and that was awesome.

SPEAKER_05 3:11

Yeah, and he came from like an hour and a half away, just drove up, was there at 7 30 in the morning.

SPEAKER_07 3:16

And Ted, if you remember the full story, he was moving that day. Yeah, I do remember that. Pack up the house and move.

SPEAKER_06 3:27

I was spent about three hours with us, yeah, walking instead of doing push-ups.

Why Bring Coached Guests Back

SPEAKER_07 3:33

And yeah, it was great, great time. Be fun to listen to him. And Patty, man, I'm you know how we coach people on here, Ted. I wonder if she'd be open to coaching me with what she does. That would be fun to have to tell me what because I need to dial some things up, brother. I need some dialogue. She's she's pretty impressive. Yeah, that'll be fun to talk to her next week. Yeah, she has a great resume, and I'm excited to get her on the air. Okay, brother, let's get this episode going. What you got for us?

Mitch Finds Momentum Through Consistency

SPEAKER_05 3:58

So, as advertised when we initially started coaching people online, is that we would have them back periodically to give us updates on how things are going for them, successes they've had, maybe some struggles that they've had. We had Mitch and Karen on six weeks ago, a month and a half now, that that they've been on their health journey with us. Bill slash bones and charles were on three weeks ago. So they're starting, they're not quite as far into their journey as the others, but we'll find out how they're doing as well. Uh, without further ado, we will go to Mitch. Oh, mainly because he whined because he had to go second last time. So we'll bring him on first.

SPEAKER_07 4:45

Wow, that's a great intro. Mitch, the squeaky wheel is getting to the right behind the movement. So keep on squeaking, brother.

SPEAKER_01 4:52

Well, I love being the leadoff hitter. I always, yeah. I mean, I'm gonna go with that, and that's why Teddy picked me, because he knows that uh I always I always batted first. So yeah, thanks for being on. Thanks for inviting me on, and it's great to have with my teammates, my peers as well. So appreciate it.

SPEAKER_05 5:09

We started with Mitch. His initial goals were walking 6,800 steps a day and drinking 68 ounces of water. And if you remember, he was only drinking about 24 ounces when he came on. He has crushed that goal. He ended up getting hit with a little bug uh when we first started, so he took a step back and we talked to him and we adjusted his his goals from 6,800 steps a day to 5,000, which he felt more comfortable with. He has been doing that and has just been growing from there. So, Mitch, fill us in on what's been going on with you.

SPEAKER_01 5:53

Well, Ted, do you have any more questions for me since you just answered, you know, the first one pretty much? No, I'm doing I'm doing wonderful, and I appreciate the uh the update. Yeah, I did uh initially within a week or a week and a half get knocked down for about three or four days. And I just wanted to circle back. I mean, the 6,800 steps a day, I believed at the time I could do that. Obviously, I was coming up well short, probably half of that. You know, I was doing okay on the water intake. So you guys called a uh called a an escalation meeting on me, and and I'm saying everything, oh my goodness, am I getting scolded, you know, for uh not stepping up, no pun intended. And I mean the call could not have gone better. I mean, it just reinforced why I'm being coach. I have always liked to be the coach, whether it was my children's sports or or individuals that worked for me over 30 plus years, but I knew that I couldn't I couldn't coach myself. So when we got on the call, we uh as you said, we revised the the step count to 5,000 and keeping and my water intake was doing fine at 68 ounces a day. What I've what I found very interesting is the fact that, yeah, I'm hitting the 6,800, probably 70, 80 percent of the time. But I thought the water intake was gonna be the hardest for me, but that turned out to be the easiest, just because I now go everywhere with my Cal Poly water bottle where my kids went to college, and I practically sleep with it. And I've been I've been knocking it the water close to, you know, on an average about 80 to to 100 ounces uh a day. I'm sleeping better. Man, I'm I'm walking on sunshine. I really am.

SPEAKER_05 7:40

Do you mind sharing what you you told me the other day? Well just how you were doing. I mean, whatever you're comfortable sharing.

SPEAKER_01 7:48

Right. I'm not quite sure. I share a lot. I'm pretty transparent. It was about how you're feeling, right? Yeah, a lot. I mean, I it's beautiful. It just definitely is. I haven't slept this well in years. I hop, I don't hop out of bed, but I climb out of bed without hesitation. I do my morning routine. I'm just always in a good mood. It's I don't even I mean, I used to even let the little stuff irritate me, but now I just it happens, sorry for my language. If stuff happens, I just I just roll with it. I can't remember the last time I was mad or angry. And I mean, yeah, I get frustrated, you know, you know, life's not perfect, but within within seconds, I just I let it go. And my family sees the difference, my friends see the difference. And as my daughter has said often, Dad, when you're good, we're good. And because I had some struggles for about the past six years, and I've got that under control as well. And this this opportunity to be coached has made a made a significant difference uh in my life.

SPEAKER_07 8:52

That's awesome. Hey Mitch, I'd like to Ted, if you don't mind, I want to ask him a quick question about absolutely when we had to go back and because and the reason I'm gonna ask this question, Jin Mitch, is because Ted and I are always looking for more people to coach, and and a lot of people could be hesitant, they could be scared, feel like they're not qualified, have a lot of things going on. And I remember when we called you and you said what'd you call it? The elevation call or something like that. Escalation, escalation call, yeah, escalation, elevation, escalation.

SPEAKER_00 9:19

That's that's intervention. Well, now that's a little close to home, Karen.

SPEAKER_07 9:24

I know I loved that, you know, and that's what I want to speak to is that that's where your brain went. But what did you notice about the call and what did you appreciate about it? Because I want people to understand Ted and Ted and I are not here to scold you, to criticize you, to belittle you. That we really want to lean in and empower you. So, what what what was it about that call that helped let you go?

SPEAKER_01 9:47

I think shame on me that you know, my my immediate go-to was you guys are disappointed in me. Forgetting who both of you are, I've known Teddy for 50 plus years, I've got known you for you know five plus, probably more than that. That that little demon inside of me started thinking, crap, I've let him down, I'm embarrassed. But the call could not have been more uplifting, it re it not just re-motivated me, it just it just made me feel good. What do you always say? You know, it's not perfect perfection, it's pro progress. Yes. And I mean, I got off the call and I'm pretty sure I went for another walk. And uh yeah, and I know we down, we cut it down to 5,000, you know, and I'm I'm my goal by end of this month is get up to character and get to that 10,000 plus steps.

SPEAKER_07 10:36

Thank you for answering that, Mitch. The other thing I noticed is we reduced your goal, but within a very short time, you had not only exceeded the reduced goal, but you were well exceeding the original goal. And yes, what do you what shifted there? What happened?

SPEAKER_01 10:52

Again, I knew I wasn't going it alone. I I knew I had you guys, and I started getting not just positive reinforcement from you, but also from my family. You know, they saw a difference in me too, and that certainly it was very satisfying. I mean, guys, I even I even give them updates on my steps now, and if I for and water intake, you know, if I forget they ask. So it was just like, okay, Mitch, I I hate to say this question, you got this because I I don't. Uh whatever it is, you know, I'm not perfect, but it just uh it just gave me that that that boost that that I needed. Hey, I was this close to stopping or candling. I really was right because I just I just thought it was, you know, I wasn't meeting my expectations, your expectations, and I'm a pleaser. And so I wasn't pleased with myself, and I was pretty sure you guys weren't pleased with me, and I couldn't have been more wrong.

SPEAKER_07 11:43

Yeah, good, great, great feedback. Thank you, Mitch. And just want to remind you that you know, movement creates momentum, and momentum generates motivation. So keep doing what you're doing. Love seeing not just your daily text, but everyone in this on this episode, man, that when you guys share what you're doing, it motivates Ted and I. Like it makes us get up off the couch and and want to do more. So thank you.

SPEAKER_05 12:08

Especially Karen.

SPEAKER_07 12:09

Oh, good.

Karen Builds Accountability That Sticks

SPEAKER_06 12:10

No, I've given up on Karen. Let's call her forest gunk. Pretty sure people I know my limits. I'm not trying to provide with that lead-in.

SPEAKER_05 12:27

We might as well jump to Karen. Okay, since Mitch uh Mitch set her up. Thanks, Mitch. Karen was on six weeks weeks ago as well with Mitch. Her initial goals were 6,800 steps a day and 68 ounces of water, same as Mitch. They were very similar to start. Believe with Karen, one of her bigger issues, physically, she was able to do that. Wasn't really a problem, but it was staying accountable to herself and to us and to Mitch. How's that been going for you?

SPEAKER_00 13:07

I that's been great. That's been the best part of all of this. You know, initially I was I figured I could do the the steps, you know, like I said in the beginning, oh piece of cake, I can go over that. And Doug said, no, I want you to sit with that because your issue is you go over it and then you lose your consistency because you're kind of like, eh, I'm done. I don't want to do it. So it was a little uncomfortable to stop sometimes at 68. And it's not like I'm a machine or something. It's just like I I still stuck with 68 very much in the beginning. And then I it's kind of weird. I don't even really realize what I'm doing. I mean, our house is really long. So, you know, I do a few steps back and forth and a few laps back and forth, and I got quite a few steps in. In fact, there was one night I hadn't gotten my number and I had been in bed, and I got up and I'm walking all around our house, like around the dining room table and around the living room coffee table. The consistent of the the coaching and the checking in is huge for me. I mean, I I look at I I feel good, really good, that I've been consistent. And it's because I know you guys are all rooting for me. So I like the check-in part of it. I I really like seeing Mitch's things numbers coming in, and then I get excited, and then I want to go do mine. So it's all I feel like there's a real theme there. It's that we're all pulling for each other. That's really important for me.

SPEAKER_05 14:50

That's great. Can I can I tell you a little story about what happened the other night?

SPEAKER_00 14:55

Yeah.

SPEAKER_05 14:55

We got a text from from Karen, I don't know, two days ago with her her steps and her update on what she'd been doing. She said she hadn't checked in in a while, but she had done on a Wednesday 20 over 20,000 steps, on a Thursday, 8,500 steps, and on a Friday, almost 15,000 steps. The 20,000 and the 15,000 were great, but the one that jumped out was the 8,500 steps because the night before I had talked to Doug and I said, It'll be interesting because Karen is driving down to Southern California tomorrow. She's gonna be in the car most of the day. And he said, Well, you need to send her a text and tell her what our expectation is that she gets her steps in. And I said, No, I don't want to do that. What I want to do is wait and see if she gets her steps in, because we'll know whether her mindset has shifted or not. Before she might have said, Hey, I've been in the car all day, I'm tired, I'm not gonna do it. I just want to relax when I get there. But it came across the 90 or 8,500 steps. I mean, I thought that was great that you know you we you knew we were gonna be there, you're gonna be held accountable, and we wanted to see it without without prompting you. And it was great. It was great to see that.

SPEAKER_00 16:23

Well, thanks for the uh support, Ted and Doug. Well, well, we'll just work on that one.

SPEAKER_07 16:33

It's it was really good to just, you know, it was a great reminder, Ted, that this is her journey. We need to find out about her and and let her go. And you know, it that was a great reminder for me to just see what happened. And it was okay. It doesn't, you know, it's not about perfection, it's about let's see what happens. And and then of course she knocks it out of the park. And it's just it's just awesome. But you wanted to say something about that, Karen?

SPEAKER_00 16:55

Two things. The 20,000 the night before was just me going back and forth to my closet in the mirror and my suitcase trying to figure out what I was gonna wear. So yeah, I had a little help that way. And the other thing I was gonna say is it just feels better to walk. If I'm not doing it, I there's something missing. And I know, you know, I I had a back issue, I've gotten some help with that, and it's like a whole new lease on life, you know, it's like I'm not hurting, I'm standing taller, I'm walking, I don't more with more not control, but a purpose, I guess. But it just feels better. And so I want to walk. It's not, oh, I have to go out and do it. I mean, there are a couple times, but now it just feels good. And there are times when at the end of the day, I look at my Fitbit and I'm like, whoa, where did all that come from? And so anyway, it's it's a great feeling. So thank you.

SPEAKER_05 17:57

Outstanding. Well, yeah, that's great. And the thing that just jumped out to me when you said that is there are days when you don't feel like it and you're still getting it done. Those are the ones that are the key. Yes.

SPEAKER_00 18:09

And I really do love having it's like I do love having Mitch and I on the same check-in stream because it's like I'm pulling for him, I know he's pulling for me, and it's we have different journeys, but it's like we're both going, okay, let's go, we can do this. So good job, Mitch. Yeah, add a girl. What do you go? Keep it up.

unknown 18:29

Right.

SPEAKER_05 18:30

You know, and we agree with you. We did mention, we did mention that on one of the episodes that originally the check-ins were with Karen and Doug and I, and Mitch and Doug and I. That went on for about a week, and then we I talked to Karen on the phone, and she said, Oh, I'd like to reach out to Mitch and you know, give him I feel like he's my teammate because we were on the episode together, and so we we created a four-way text, and it was just incredible. The the conversations are going back and forth. Mitch the music selections. What's that?

SPEAKER_00 19:04

Music selections selections.

SPEAKER_05 19:06

Yeah, yeah.

SPEAKER_00 19:08

I have my private DJ.

SPEAKER_04 19:12

Love it. How about how about uh struggles? Have you had any struggles along the way?

SPEAKER_00 19:18

Probably the the one for me. Well, it would help if I drank my water a little earlier in the day instead of you know finishing up at eight o'clock at night. And so gotta work on that. I I have lost my taste for soda, which is great. And and I guess moving forward, uh, what I was thinking is I want to get continue the walking, continue the water, and not let that slide, but put a little effort into food prep or a little effort into just being more mindful about what I'm eating, you know, getting protein and all that stuff. So I've got an app, I I got a couple of apps, and just getting consistent on that.

Nutrition Curiosity And The Yuka App

SPEAKER_05 20:07

So yeah, that's that's great. Our guests, our guests next week will help with that as well, give us some some good tips. And one of the things I wanted to mention is there is an app out there that that I use, and I just think it's great. It's called Yuka.

SPEAKER_00 20:23

And oh yeah, we were just using it in the store, yeah.

SPEAKER_05 20:27

And I I use it in the stores as well. And it's it's French company, so it's based on European standards. And you scan an item, and it'll tell you if there's uh unhealthy additives in it, it'll give you a score of from one to a hundred of what that product is based on you know, additive salt, fat, whatever it may be, sugars. The one thing I really like about it is as you scroll to the bottom of it, if it's a if it rates as a poor item, it'll give you suggestions on healthier versions of the same type items. So if anybody has a chance to download the Yuka app, it it's a great one and will really help with there, there's so many preservatives in foods in our country just because of the supply chain, and we just need to do a better job of checking that and eating eating cleaner if possible. I do love the fact that because you're drinking water, because you're walking, because you're feeling better, now your mind is going to other things. What can I do to even improve that? And and that's the whole idea that without us coaching that, without us prompting it, you're doing that on your own, and and that's fantastic. And I think I think that's probably a theme running through a lot of this, whether it's adding some more exercise to it or looking at your nutrition, whatever it may be, everybody's everybody's looking at at that as they're starting. feel better starting to feel healthier.

SPEAKER_01 22:02

Hey Kenny, real quick, can you spell sorry that the can you spell the app, the nutrition app?

SPEAKER_05 22:08

Yeah, it's Y U K A. And when you look at it, it's just a logo, it's a carrot.

SPEAKER_07 22:14

Got it.

SPEAKER_01 22:15

Thanks, ma'am.

SPEAKER_07 22:17

Karen, I heard you say you want to dial into nutrition a little bit more. Is if there's any questions about nutrition or anything before we interview next week, send them our way so that we can add those into the the podcast episode.

SPEAKER_06 22:30

Okay. Okay.

SPEAKER_07 22:32

Then Ted I'd also like to circle back and maybe do an off-air coaching session with Karen and maybe help her get a little more clear and understand how we can support her nutritionally as well moving forward. Okay.

SPEAKER_05 22:44

I think we need to bump up some some goals though a little bit don't we? Wasn't that supposed to be part of this?

SPEAKER_07 22:51

Yeah but what are you I'm not gonna jump into doing all your push-ups Ted oh no no I I think we I think we need to add uh get your steps your minimum steps up a little bit what are you comfortable with give us a number I'm listening you you tell me you're my coach all right original what was the original 6800 steps yeah and that clearly that's not a problem so I think 10 000 a day okay yeah you know and you're motivating me because we're friends on uh on Fitbit and I I check on yours daily and I have to stay ahead of you so yeah 10 000 10 000 just come on over and walk my house and I want to just make a a note or a mental note and plant a seed in all of your minds when we set goals like this we I mean Karen is going from 6800 step goal minimum to 10 000 now and so the point of setting a goal is not necessarily expecting yourself to hit it every day it's it's more about learning about yourself every day especially if you're not hitting it you know you may need to dial it back you may have gotten consumed by being the the overachiever Karen had mentioned that in her first interview about overachieving overachieving and sometimes we need to scale things back so I'm excited about this goal because it's a big jump from 6800 to 10 000 now looking back at Karen's progress that this obviously should be no problem but it'll be interesting Karen to see what happens to you mentally because that number you know it's a it's a much bigger number and it's a commitment now let's see what happens and again it's not about hitting the 10,000 every day it's about what happens like where where are you going? And maybe you do hit the 10 000 every day.

Bill Builds Strength One Rep

SPEAKER_05 24:35

Let's keep learning about you so we can continue to make progress not just physically but emotionally and mentally because that's where longevity comes in and consistency really locks in that make sense yeah yeah thank you yes you're welcome all right on to the next okay let's go with with Bill or Bones as he's known so if you hear us referring to him as either you'll know who we're talking about. Why do I have to fall Karen look I'm the only woman on this thing you're the best so so Bill was on three weeks ago with Charles and I believe the initial goals were getting out and hiking four days a week and we also I I believe one of your goals was to develop some upper body strength and core strength so we had you doing five sets of three pushups four sets four sets okay four sets of three pushups a day and four sets of planks yep 15 seconds 15 seconds and stretching yep anything else that was it right that was it yeah so how's that been going for you and Doug and I talked about the uh the battle ropes which I now have in my possession so those will get started this week it was interesting because it was like okay three pushups come on and my wife laughed at me when I hit the floor after the first one and tried to get up over the other two and finally got through them.

SPEAKER_03 26:25

The planks were pretty pretty easy for me. Those I actually kind of like because it's it's almost meditative when you get into them. And the stretching I definitely felt after a couple days the rotation I could I can I did it in the same room in the same position and I could see where my arm was ending up over my over my core and I could see a little bit of progress each day. And the the hiking is not a problem because as Ted can attest we have a nine month old puppy who likes to run and so I take him when we were in Montana I would take him on a hike up our road we're we're we're at 4,000 feet so it was a little different. Take him up a road and across and then at the at the crest of the road it goes back downhill. So I would go there and test my wind back to a certain house and so after a few days I would go down the road to a tele another next telephone pole and test my wind. So every time my wind got where I wanted it at that house I'd go another pole down and so that that that worked out really well. The other stuff I I have motivation issues I I feel like I think it I should do them all at once and I know I don't have to do it that way. That makes sense yeah perfect sense.

SPEAKER_05 27:55

Yeah yeah no and that that's a great point and just going back to Mitch that was something that he and I talked about when he was doing his steps he was he was walking on a treadmill at that time because the weather was still a little iffy I told him you know go on he would go on the treadmill and then he'd get tired and then you know that would be the end of it and I said just do it go go for a certain amount of time then take a break and then when you feel ready again go on again and do two or three sets and he said that that worked out very well for him he was able to do that. So to your point you know that's that's a great way to do it. It doesn't all have to be once it's it's just doing it consistently and getting in that habit I believe you told me that it's now gone from three pushups you've increased that on your own yeah so instead of four sets of three I'm up to four sets of five and instead of four sets of 15 second planks I'm up to four sets of 30 seconds.

SPEAKER_07 28:59

Nice at him go very job. Yeah and then I start to wobble a little bit that's good man that means you're working good stuff bones that's awesome yeah I have a question for you said you you have a motivation issue is there any of the exercises that are more trying or challenging to that that you lack that you feel like you're lacking motivation no it's it's just it's a self-argument as and that's why I'm here it's a self-argument every day.

SPEAKER_05 29:30

I'll get to it yeah and you know I think as you guys as Charles and you guys know up in Montana I was remodeling the bathroom six hours a day and a couple times I just came downstairs and said I'm taking the day off because I was whooped but then I would take the dog out for his walk and that would definitely help that was a lot I mean at 26 degrees it doesn't take long to try and get warm and I I do have to say that I actually got a text from Bill's wife saying that he had been working in the bathroom all day just tiling cheatrock the whole thing as she was texting me she said he's out right now doing a 30 minute hike wow to honor his commitment which I thought was awesome.

SPEAKER_07 30:21

That's very that's the kind of stuff like that after a hard day's work and not feeling it and your brain is saying it's giving you every excuse to not do it but you show it exactly that is like powerful good stuff bones very well done thank you yeah it's and and I and I gotta I have to add that watching the the text with Charles and myself and you guys he he would go up and I would go down and I would go up and he would go and so it's just the the affirmation that we're all together really does help. Very good and we'll we'll all learn together and we'll we'll reinforce that this is all about progress not perfection we're all backslide we're all gonna get sideways it's gonna get squirrely for all of us but if we do this together we will know that hey that's okay let's get back up and let's just take the next step it's all good.

SPEAKER_05 31:19

All right and on to Charles all right Charles Charles Charles would hit was here three weeks ago I have to say Charles I get the most questions about you and I talk to people who've listened to the the episode asking how you're doing and when we started we had some goals for Charles he was killing the water so that wasn't an issue one of his main concerns was sleep and we were working with him on trying to get a consistent bedtime or at least a shorter a smaller window because he had some fluctuation on when he went to bed and also shutting down his his screens before bedtime so how's that been going for you that's still my biggest struggle able this weekend I told you guys I was working on my taxes I was up until four in the morning working on some stuff and so that that wiped me out right but I I did get out and do my rides and did my stretches so my my sleep is the biggest thing so I got to bed last night which was a fairly good time I got to bed I think it was right around 11 but as I mentioned to you my wife likes to sit in there and watch TV and she likes to talk to me.

SPEAKER_02 32:50

And I just try and turn over and go to sleep and no no are you falling asleep on me so that that is my that's my biggest struggle with getting to bed is I I don't want my wife to feel like I'm not there to listen to her but I'm telling her hey when I hit the sack I want to go to bed I really do want to sleep. Right and it's keep your wife happy though that doesn't work for her I tried to stay up and listen to her and then a couple hours later I got woke up and said hey there's a cat fight going on outside you need to check on that because we got one of our older cats is an outdoor cat because he's got some feline HIV so we can't let him in with our other cats. And he's an old guy and I had to go out and check with him so him and I sat up and talked for about a half hour last night but that's that is my biggest struggle right there is is getting that sleep but I feel like I can see myself getting over the hump it's just making my wife understand that I need a shutdown time. Yeah but I will I'll listen to her as much as I can until I do just pass out.

SPEAKER_05 34:10

Well we'll we'll keep working on that with you.

SPEAKER_02 34:12

Yeah one of the other things one of your goals that we set originally you you said that you would walk around the block with your wife and the first few days you are having some struggles yeah and came back to us and said that you had some issues with your calves and you're having you know getting that taken care of as we speak but we as Doug likes to say we adjusted and adapted or adapted and adjusted I'm not sure how that goes but you had mentioned that you had an aerodine bike and Doug had challenged you to get on the bike for 10 minutes a day once a week along with your walking so when we spoke to you about a week into it he said well can you do that daily you committed to getting on that bike 10 minutes a day man you have just knocked it out of the park it's been he actually said five minutes a day I was gonna say I said five minutes but five minutes five minutes seven days a week and I haven't done five minutes one day I it's I my first day was 10 kept going from there and my biggest one in the last two weeks has been when you got your podcast I said you know what I'm gonna do it for 30 minutes while I listen to the podcast and I saw the podcast was like 48 minutes 30 minutes in I said I can I think I can finish this up so I wrote it for the whole podcast. Come on really that is awesome. That was my big one so I'm trying I'm trying to be steady at 20 minutes a day. Wow and I said and I tell myself if I can't make it to 20 and I told you one day I got up and I didn't think I was even going to make it for two minutes but I went ahead and fought on through and it was it was still a 20 minute ride. Nice and I think you're doing some stretching as well now too is that yeah so I'm when I'm on the bike during during that I do the shoulder shrugs I do the pulling over of the elbow I pulled pull the elbow back stretch out the arms behind me do the neck turns because I've had had surgery on my neck I've got I've had frozen shoulder in the past so I'm trying to keep everything loose while I'm doing that because on the airdyne you're also moving your arms back and forth so you're getting a good you're getting a good overall workout and my legs don't hurt when I'm on the bike nice yes and I'm still have I I got off my phone with the doctor a couple hours ago and I said look I can't walk I said I can get on and I can ride my bike and there's no pain but as soon as I hit the ground and start walking everything slows down I have a problem with my calf I know I've got a problem with my back but it doesn't happen until I'm walking that's still a big thing so I had it I had a test where they measured the pulse going through my calves through my big toes through my arms and they said it came back normal but I went through and read the numbers and I'm going that's a very high normal so I said look when I do my blood pressure in my arms I understand what those numbers mean tell me what they mean with my legs because I don't understand where it's at but I went through and punched the numbers in and I could see this is on this is on the precipice of something bad so tell me really what's going on with my legs don't just say everything's normal because it fit into the normal range but it was a very high normal right good for you for being an advocate and and standing up for yourself.

Community, Progress, And The Invitation

SPEAKER_07 38:07

Charles absolutely I want to mention a couple things to Charles Charles a couple things one the the sleep thing what I love and it sounds like man am I ever going to get this figured out and dialed in you know you've you're you're already used to and you have a habit of having the huge range of bedtime and you got things going on your mind is going crazy you want to be there for your wife you want to talk to cats at night there's all kinds of things going on Charles I get it here's the beautiful thing the conversation is happening it's front of mind and you becoming aware and noticing the obstacles and I promise you if we keep discussing and talking and having this conversation about how do we get there, how do we get there, the answer is going to come it's going to come because it's front of mind now. And so I want to just say congratulations for having this conversation sticking with it be and I want to encourage you now let's just continue to be patient continue to persevere and continue to look for ways because you will find out and you will come all of you will come to understand that the obstacles are the way to you getting healthier they're not the roadblocks they're actually the things that you need to mentally and emotionally and sometimes physically break through to find your inner peace and your freedom to realize you know what I can do this. You know that that a lot of times you're our biggest obstacle is ourselves or what we're thinking. So great job Charles just keeping this front of mind talking about it here what are some of the things that still might be challenges we're gonna continue to work those through those things the the five minute air dying thing you know that's your commitment not only are you blowing it out of the park but you're creating such great resilience it's stamina momentum all that stuff and and you're just you're creating the self-motivating factor that's gonna spill over into other areas of your life but always remember when we give you when you guys take on a commitment when you guys take on a commitment that's your absolute least thing that you should do because what I've noticed with coaching people is and in society in our cultures we get comfortable with breaking promises to ourselves and that's why Ted and I keep the the bar as low as we can right we there's got to be a little bit of tension but we keep it as low as we can so it's almost sound sometimes sounds ridiculous like five minutes on an air dyne Charles was probably thinking but five minutes like I can do that right but it's not about the five minutes it's about keeping a promise to yourself and you will discover and you'll realize as you continue keeping this promise to yourself consistently on a daily basis that's going to spill over into you know commitments you do with other people your finances your nutrition it all it's all connected it's all connected so Charles on that uh five minute air dine commitment outstanding progress brother just really want to just lift you up and say congratulations it's there's so much more happening under the hood than you may realize and uh keep doing what you're doing man keep doing what you're doing Ted I'll turn it back over to you man well I just you know the thing that just stood out to me was in three weeks and six weeks these people have changed their health they've changed the their trajectory yes and that's just that's just great that's what and that's on you you know that we're we're just here helping look at us all we're all smiling I know white bull you know and I I just I saw a quote that said you know life's a journey not a competition we we want you all to be healthy and doing as well as you can I mean that's that's why we're here so proud of everything uh of everything you guys are doing and and you guys gotta know you reached out because you wanted help but it's just isn't it true that when we are in service that a lot of times we're getting more out of it than than what we think we're given because you guys are giving Ted and I so much to talk about so much to learn about and you need to know that your yes to yourself has absolutely influenced our own yeses to ourselves we are constantly need to elevate. We are having behind the scenes conversations him and I about I don't know man maybe we better up our game here and up our game there and it's all connected and we just can't say thank you enough and we look so forward to not just you know the next time we all get together but six months down the road a year down the road three years down the road because this hopefully you understand the power of community and doing things together because this this shouldn't end. It will change how it formats and how we grow and how we check in with each other. It'll change over time but you know I'm committed to you know continuing to build this community adding more people and sharing the value of just doing stuff together.

Song Reflections And Emotional Takeaways

SPEAKER_05 42:47

Right. And that's what I was going to say we we hope that anyone listening that has been on the fence possibly thinking about coming on can see what what all of you have done your inspirations to them to to come on and uh and do it in a a community setting with support from Doug and I and from all of you. That's that's what we're looking for. One of the things we're going to do is you know we've mentioned before I do a birthday challenge every year and we hope to have all of you out there. Charles we hope you're you know you figured out what's going on with your legs and you're out there walking with us and that's that's going to be July 18th bones you'll be doing pushups along the way with us we we just hope that we get other people out here if you if any of you know of anyone that might want to come on and be coached or anybody that wants that little push and doesn't necessarily want to come on the podcast that's fine. Doug and I are here you know it's it's not about the podcast it's about getting people healthy. If you want to just reach out to us offline that's that's fine too. Or one Before we get to the music, I I saw a quote yesterday and it I just I really liked it because it kind of stood out to me for those who are trying to get started, and it says you you'll never feel ready because ready isn't a feeling, it's a decision. Oh yeah. That's a good one. And the four of you have decided that you wanted to be healthier, and you you've all done it. Going to our music, you know, Mitch shares with us, he he shares songs with us on his check-ins. So I'm taking one of his, and you know, to quote my father, fresh air is the best medicine.

SPEAKER_01 44:45

Yeah, beautiful.

SPEAKER_05 44:47

Get outside and enjoy it.

SPEAKER_01 44:49

I just like to add, guys, you know, I appreciate your unconditional support. It's just I'm getting goosebumps, and not just the two of you, obviously Bones and Charles, and our one and our one girlfriend on the call, Karen. Thank you again.

SPEAKER_07 45:04

And remember, after we listen to the song, uh, we're gonna we're gonna go back and ask each one of you what did this song prompt in your heart and in your mind, and just ask you to share a little 10-15 second little thought. Let's start with our our rock star, Karen. What came to mind? What came what came to mind, what came to heart when you heard that song?

SPEAKER_00 46:52

It makes me want to open the door and step outside and go, you know, and just look at it and say, today's the day. Yeah. How can you feel bad listening to that song?

SPEAKER_07 47:03

Great point, great point. All right, Mitch, what came to your mind?

SPEAKER_01 47:07

Well, I used beautiful several times when I shared earlier, but I mean, I was taking life for granted. Life is just beautiful, and I can't wait for tomorrow because I'm confident it's gonna be even more beautiful. So thank you. Wow.

SPEAKER_07 47:20

All right, bones go, man, break it down.

SPEAKER_03 47:23

Well, that was that was when I was in grade school, and I I totally remember that song because my sister just loved music and she she always listened to music, and I can never figure out how in the heck she always knew the words to the song, but we now we all do. Whether it's you know twenty-five degrees out or today it's eighty degrees out. Going outside, you can just you can feel it. It it kind of just rip rips right through you and makes you smile. So I love that. That's awesome. Love that. All right, Charles, you need to anchor, man.

SPEAKER_02 48:01

Take it home. Well, I'll I'll anchor it up four years ago. Four years ago today, my wife had her stroke. A couple of days before that, on a Sunday morning, I'm squeezing some oranges that I just brought in and cleaned up. That's the song that I put on a short video while I'm while I'm squeezing those oranges. And so it popped up the other day on my memories. I just put a little thing in there four days later, our lives changed forever. But that was still a beautiful morning. That was didn't have any idea of what was to come along a few days later, right? So that song means a lot to me, and I love it. Yeah, and things are changing for the better now.

Closing Thanks And How To Respond

SPEAKER_07 48:51

Yeah, yes, yes, yes, yes. Ted, I think that's plenty, you know. Having all that there, is there anything you want to add? Not at all. They've said it all, they sure have, haven't they, man? Thank you guys so much for being on the show and coming back. We're definitely gonna have you all come back again, maybe another six weeks down the road or something like that. Obviously, we'll have our text thread check-ins on a nightly basis, and we'll we'll do some one-on-ones where we feel needed. Karen, I want to make sure we follow up with you on the nutrition stuff, and um, it's a good thing. So, without further ado and without saying anything else, I'm just gonna close up like I always do and say, God bless and peace out. If you like what you heard, be sure to subscribe, follow, share an episode. If you want to leave a comment, go to the show notes. There's a text link there. We will receive an anonymous text from you with any comments or suggestions. Thanks again for tuning in, and most importantly, keep on coming back.