Train. Eat. Think. Episode 14 - Psychology of Lifting

Episode 14 of Train. Eat. Think covers the "Think" part of our podcast. 
The Psychology of Lifting join Benjamin Yeezus and Francis Melia as we look deeper into training, motivation, discipline, and how mental resilience impacts physical performance and life success. 

We share our personal stories, practical coaching tips, and insights on overcoming mental barriers to achieve fitness goals.

Topics covered in Episode 14 include:

The difference between motivation and discipline.
The importance of mental resilience in training.
Setting realistic goals and expectations.
The role of structure and routine in success.
Handling heavy lifts and mental preparation.
The impact of social media on self perception.

As always thanks for all the support and any topics you would ever like covered just let us know :) 

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com 

Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com  

Thanks for listening. See you next week :D 

Transcript

The Importance of Discipline Over Motivation

SPEAKER_01 0:01

Train eat think episode number fourteen and this one's gonna be all about uh putting the think into train eat think. We we've scurted a lot around, you know, we've done a lot of talking about training, done a lot of talking about eating, and scurted around the the think part, so we decided we'd have a little dig into thinking. So we're gonna talk in this episode about do you need motivation? The answer is no, you need discipline, getting through the big lift. So we're gonna have some some personal stories there about how we get through and and how we speak to our clients around that. Um looking at comparisons and social media, things like the all or nothing trap, you know, if a mistake's made, how we we we get over those barriers, uh, and also why motivation disappears. So really excited to get into this one, Francis, as always.

SPEAKER_00 0:57

Yeah, been looking forward to this one, mate, since we came up with the idea because I I think the the psychology of lifting, you're dealing with the untangible, isn't it? This is stuff that can't be measured, you know. It's not like a uh you you lift X amount of weight or scale weight or you know, a metric. This is all stuff like how do you measure motivation? How do you measure someone's resilience, or how do you measure someone's sort of discipline? This is all the untangible stuff that you know some people don't really like to talk about. It scares some people. But I again I've seen this so many times. When when working with clients, and you know, when you understand this and you can really delve into the psychology of a person and try and get the most out of them, the body follows what's up here in the mind. It's it's all up here, the message that you tell yourself. So if we can get that right, and we can start feeding ourselves the good stuff, you know, with with our nutrition, but also mentally, we start feeding ourselves that right stuff, you know. We just we allow everything else to flourish. So I think it's such an important topic, and I I can't wait to get into this one, mate.

SPEAKER_01 2:04

I I love the word resilience, I think that's a great word, and and and exactly as you're saying there. We talk about food, but we also talk we should talk about what we're feeding ourselves in terms of what we look at every day or what's shown to us and how we think and how that affects us. You know, most people think that they're fighting either food or they're fighting training, but there comes an element as we know, and Francis Juggernaut is through it right now. I've been through it plenty of times. We're fighting our own psychology, you know. A lot of times we've known exactly what we should do. Uh, you know, more protein, more veggies, training here, getting the sleep in, you know, but still managing to sort of come up short. Um, all the information's out there for us, but at the bottom line, it all comes down to psychology, stress kicks in, impatience, emotion takes over, expectations which will feed into you know that comparison a bit later on, and our our our our old favourite

Understanding the Psychology of Training

SPEAKER_01 3:03

term, delayed gratification.

SPEAKER_00 3:06

Yeah, uh where you're saying there about the the information is all out there, mate, isn't it? We we know we know how to to build muscle, how's it get leaner? There's nothing really fancy that's coming out now that's going to change the game with that. There's uh there is a lot of information out there, but it's there's like a buffer between the information and the execution piece and someone actually doing it consistently because if people didn't struggle with this, well everybody will be walking around jacked, full of muscle tissue, lean. You know, there's there's a reason that it's rare because it is hard, it's it's not just about information, it's then deciphering through good information, bad information, and then executing it consistently, and that requires you again the the buffer between information and the psychology of implementing something and doing it consistently. So, yeah, I think this is this is this is where people fall down, isn't it? It's this transition from there's all the information out there, but then what do you do with it? It's time to go and execute, and that's where people fall short.

SPEAKER_01 4:07

I mean, execution's the world, doesn't it? You know, there's a lot of talk, and you can have a lot of talk, and then there becomes the walk, and and you've got to have the walk, you know. It's about turning up at times when you're tired, it's about turning up at times when things are hard. For me personally, I always see the gym as that kind of um what you call it, you know, that out for me. You know, it's a place I can go to if I'm having good days or not so good days that you you're getting in there and you're getting it done, and it's about trying to find ways to tie your um actions into getting there and and not having yourself be talked out of it, or you know, some inconvenience coming up that that stops you from training. I'm not saying that you ignore everything in life and and that Jim's more important than anything. We're not gonna go to that level. We're just talking about you know all things being equal. We know there's there's situations out there, but in an ideal world, what we do, what we do do, you know, Francis, yourself, I, many, many others, about making sure that we get there, and the goals and targets that we've set ourselves, they only come from being dialed in and and and disciplined at the bottom line.

SPEAKER_00 5:31

I think a lot of it comes down from being honest with yourself as well and setting yourself the goals that you want. What goals do you want? What do you want? Like you've got to ask yourself that question because if you don't want to ask yourself that question and you're not honest with the answer, well, how do you know where you're going? So I think that's what a lot of people struggle. They don't really know what they want, they want to do everything, they want to be a bodybuilder, they want to do Brazilian jiu-jitsu, they want to go and run uh a marathon and do HIROX. So, again, you've got to that's a big mistake that a lot of people have. Again,

Setting Realistic Goals and Non-Negotiables

SPEAKER_00 6:01

pick something. What are you gonna do? What do you want? That's the first question you'd have to ask yourself. And then you'd have to ask yourself, well, how bad do you want it? How much effort am I willing to put into this? Am I willing to sacrifice some things in order to make this happen? Am I willing to you know do some things that are gonna make me uncomfortable? Because you might say, Yes, I want to get in, I I want to get jacked for the beach in the summer hand, you know, you're saying this around Christmas. Okay, you want to do that. But uh are you willing to say no to certain foods? Are you willing to track your food consistently? Are you willing to get out there and get your steps in when it's cold, wet, and windy and you don't want to do it? Are you willing to do this stuff? Are you willing to go and train when you know you the the last thing you'd want to do is go in and you know do a heavy squat? You'd rather just sit on the couch and have some tea and toast and watch some Netflix. Are you gonna do all this stuff? Are you gonna put yourself through the ringer? And again, people need to set goals, realistic expectations of what is uh what's actually gonna be needed to achieve the goal. And if you get that, then it's the execution piece.

SPEAKER_01 7:05

I mean, it comes down to your non-negotiables, you know. You you set your goal out, whether that's an overall goal, and you break that down into mini goals that even become actions for each individual week, you know, at check-in and things like that, or each individual day, this is what I'm going to accomplish, this is what I'm gonna achieve. And the more non-negotiab that you have, what will start to happen is you'll start to see progress, you'll start to see success, you start building momentum as well. There's no um there's no surprise that successful people will act first, you know, they're taking that action, they're getting it done, even despite whatever the landscape does. So rather than just feeling like it, you you do it anyway, and that's where most of your long-term success is going to come from, from that sort of mindset, from that commitment, and and rather being motivated. And again, Francis, you can probably touch on on this at the moment because you're literally living it. I I've not long come off my eighth or ninth like competition type prep. We we get times where we could think of anything other than going to the gym, really don't want to go, but you get there and you get it done.

SPEAKER_00 8:27

I think what a lot of most not so successful lifters, I would say, you know, successful individuals and business owners, they they genuinely they don't negotiate with the feelings, they they they have a uh a schedule or a block schedule. Most of the successful people that I know they will have like a sort of schedule in terms of this is my training time, this is when I'm gonna get my steps, and this is when I do cardio, this is when I do certain things. They don't just wake up on a whim randomly and

The Role of Structure and Routine

SPEAKER_00 8:56

I'm gonna see how today pans out. I don't know anyone successfully who does that. There's gonna be the odd person, of course, to this. But most people, they've got structure, the structure and organization to the day. They probably know the day before what they're gonna be doing, and they've probably got things blocked off by an hour or two. They know, like I'm gonna go and train at this time, I'm gonna eat this meal here, steps here, we're here. And that's that's one of the things that I pull on massively. I'm very, very, very organized with that. I I have certain times throughout the day where this is what I'm doing, and that's non-negotiable. Obviously, if there's an emergency, you know, we're not stupid, we're not soft, you know. But again, for for 99% of the time, it's the same thing every day. I train it the same time every day. Uh I get my steps in at the same time every day. I eat the meals the same time, I sleep and wake the same time. Structure, organisation, that is one of the uh that is one of the pillars of success, I believe.

SPEAKER_01 9:51

It's so funny that you you're talking about all this, Francis. And I I also live this and there's sometimes I just don't realise because I'm that programmed that I I just do it. I I I train a I train five days a week. Four of those days I train at half past five. One of the days is at 4 p.m. So it's still close to that time, which means that all of my meals line up for my training. Um one of the reasons I do train at four o'clock on a Sunday is because I can then have my dinner sort of at the same time, and it just shows you about how once you've got that structure, it becomes something that that's not even it wasn't until I heard you heard you speak there when you're talking about structure that you put it together and go, that's actually what I do because that's just sort of ingrained in me. Again, don't get me wrong, if it becomes holiday time or you know there's there's something happening, you you pivot, but like you say, you've got that that laid out. I've got 45 minutes on my calendar uh during the day. I get my walk-in first thing in the morning. Um, once I get the B man up, got him sorted. He's actually slid into the the dog's routine, so I've got the dog. So you're you've just got that framework where it's like you wake up every day and and to be honest, it's already mapped out for you. You you just need to you just need to go and successfully negotiate it.

SPEAKER_00 11:19

You get to a stage where when you don't do it, like you know, when like things like for me, I always find Christmas is a weird time frame, you know, when Christmas Day falls on a training day or and you're not gonna train on that day. And the whole as I say, like Christmas Day, Christmas Eve, it's it's just a it's a it's a different time of year, as an example. Schedule gets thrown off and it feels weird. It's it's like brushing your teeth, isn't it? Like training at the same time, like you you don't have to think about it, you

Making Time for Training in a Busy Life

SPEAKER_00 11:47

know. At this time on this day, I'm in the gym, that's it. Like it's been like that for years. It just it just does not change at this time. You get this thing done, and it's funny, mate. You know, you yourself, you're you're the same as me. And I we we could speak to any successful lifter, they're all wired the same. They all I don't know anyone, any successful lifter who just wakes up and goes, you know what? My training time and everything changes day to day. The meals are aren't training, everything just changes. I just get up and go with the flow. I don't I I don't know anyone who's who's who's done this successfully, who's done that to you.

SPEAKER_01 12:22

I I think you make a great point, you know, you're removing so much decision fatigue. You you're you're putting in um guardrails for your day to make sure you know a successful day to us does include having our training on it, getting all your meals in, and you know that you've just put another brick then in the wall of of what you're trying to build. But yeah, it's it's funny, I guess. You you just become so programmed to it. Don't get me wrong, like if I go on holiday, for example, that they become like my deload times or or time off the gym. That's why I don't get too troubled, you know. Do do I prefer being in my routine? Yeah, obviously. But when I've got that time off, you know, I'm enjoying it, it's a few days here and there, it could be a week or whatever, normally just a few days. I don't bother about that time. I had that recently, and you just take it, you get to unwind a bit, and that becomes, you know, but again, as you say, you like being in the routine, so you look forward to it, and I think that's a good thing as well, because you know that you're coming back into it. But anybody that I can think of, just just when you've asked me that question, I'm just rattling it in the back of my head. Everybody I know who's made the most um steps forward have always kind of been in that mindset or in that place where it's it's they've got structure, it's cyclical for them, it's it's there, and it's just something that that they do on a daily, weekly, monthly, yearly basis.

SPEAKER_00 13:48

That's one of the first things that you know. If I ever have a client, I'm sure you've seen this as well. You know, a client who comes to you and they might be very busy and uh you know they don't have a lot of time in the day, and everything that the information you get off them, the training times are being very sporadic. There's no routine, there's no structure. That's one of the first things I always like to try and come in and bring to them and go, look, let's set our training times across the week, make that non-negotiable, treat your training time like a business meeting as an example. If you're if you're busy for work, like you've got a meeting at 2 to 3, you're not gonna miss that meeting, you're gonna be there. Same with your training time, set that in and pencil that in three times a week, you know, 9 till 10am. That's my training time, non-negotiable. Pencil that in and treat that as serious as you would treat something else, like an obligation, like a business meeting, or you know, you're taking your kids to football, or whatever it is, treat it the same, and that's the first step, that's the barrier from you know, okay, this is the information, this is what we need to do, but this is the execution piece. Set the time and don't vary from that. And that's one of the first things because then you get the first couple of weeks, and okay, this is my training time now. It becomes a habit. You start putting one foot in front of the other, you you build that momentum, but you've got to start with that, and that's the first brick that comes in for me. Pick your training time, stick with it, and just basically stop fucking about.

Overcoming the All-or-Nothing Mentality

SPEAKER_01 15:13

Yeah, one of the things that does become a struggle, especially people that are maybe in the corporate world, not just exclusively to them, it could be as well. You understand, Francis, having having your own business. Uh it's a good thing why you've got a coach because it stops you just doing check-ins and and just doing whatever it is that you do to support your business. It gives you that commitment to yourself because you know if you need to check in with your coach at the end of the week and you're saying, I didn't do this because, and that becomes constantly what you're telling them. You're not pushing yourself up the priority list, and that's something that does become a challenge, especially as I say, for people in the corporate world. One thing you need to remember is that no nobody's gonna come, nobody's coming to save you, so to speak. The things you need to do, you need to do for yourself and for your family so that you've got longevity. I'm not when I try and skip this message across, I don't want to sound like anti-corporate or anything like that. It's just a case of you need to understand that you sit there and work all day because that's the kind of person that you are, and you're going to give everything to the role. And there's absolutely nothing wrong with that. But what you need to do is get yourself that um almost like peg, that that place where it's like, no, this is when I do my my walk, this is when I I have my training, because it will get to a point where if you're not getting stronger, then you're actually getting weaker in in life, which is then costing you years, and at the end of the day, you want to age, you know, want to age gracefully, you want to be getting stronger as you age, so it's not just the exthet the aesthetic goals, which are obviously great, but it's things like that where you don't want to let yourself slip too much. Now it does happen, you know. People maybe trained when they were young, have had the family, and they've they've come they've come away from training maybe for 10 years and they're coming back into it. But what they need to do is uh peg themselves and keep themselves up the list of priorities.

SPEAKER_00 17:12

I've noticed a trendmates, right, and this is from some people that are working as well, you know, people who are busy and they've got families, they they they tend to train very early in the day. It's one of the first things that they do, they'll they'll wake up early before the family is up, and they'll get some sort of training. So they start the day off right on the front foot, it's done, and then the obligations of the day start to unfold work, family, taking the kids wherever they need to go. Because as the day opens up, you know, yourself, like there's there's a lot more stuff that you know, responsibility you've got to do. So especially uh if you're a dad with three or four kids and you're working, getting up earlier and getting an hour of training, you know. I I I've I've I've got a work on a lot of people who've got home gyms for this as well. They listen to just get up and get in the home gym. I know that's not always feasible for everybody,

Making Smart Choices While Traveling

SPEAKER_00 18:02

um, but again, there's there's there's gyms within close proximity to all of us now, 10-15 minute drive. You can get up and get something done early, and that's the anchor for the day. So if you are one of these people who you're saying you've got no time and struggle, and I I get it, but I'd be looking at your your your sleep and wait time. Can you get up a little bit earlier and front load a session in early doors before the day even gets going? And then that's that's the anchor point for the rest of the day, then and it's just something that I've seen. Again, it's success, success leaves leaves clues, doesn't it? I've said something that I've seen with a lot of busy people who were still getting in there, getting stuck in.

SPEAKER_01 18:40

I saw a great post the other day, I actually think it was Bowtie Meathead, um, and he was saying he'd become aware of how much time he actually spent looking at a screen, and he felt that it was taken away a lot. You know, we we can talk about the you know social interaction and stuff like that, but even the the point I'm gonna make here is just doing things for you, you're losing that because you're sitting there either scrolling, sitting there on Netflix, as well as you know, the work that you've had to do of a day, which does ironically make you tired. You know, a lot of people that maybe don't do desk jockey work, um, you know, I put my hand up there for anybody that's not watching the video, desk jockey, um, you know, it's tiring because you're using your brain constantly. It's not the same as physical labour, which is obviously tiring as well, but there's a different element to it. And and once you start to create those habits and start to create that time for you, you'll feel more energized as a result, you'll want to do it. So rather than again, you know, looking into having discipline to take that time for you, to prioritize yourself, to make it non-negotiable, because these are the things that are going to give you back more energy. I mean, there is there's even an argument that you would be more productive as a result because you're doing something that you enjoy, you're doing something that's helping develop you as a person. There's a lot of bleedover, as we know, Francis, from from lifting, um, bodybuilding, hobby building, lifestyle. There's a lot of bleed over from things in the training space, the social element to it as well. You know, if it's a time in the morning where you'll have 5am clubs, 6am clubs, it'll be the same kind of people that are training every day, and you can build like a kind of a friendship based from there, even if it's just a wee nod to the person in the gym or whatever. But these are great things that you can do that help expand your your life and horizons in terms of you know just being addicted to work, so to speak.

SPEAKER_00 20:43

And it doesn't have to be all or nothing to see results, and this is what holds a lot of people back who maybe in the corporate world who are very busy. It's they think, oh, if I can't train five days a week and I can't track every meal, it's pointless. Let's not even fucking start, let's not bother. So it's that all or nothing. So they get themselves startled and frustrated before they even get the wheels turning. Instead of thinking, okay, I need to train five days

Anchoring Decisions to Goals

SPEAKER_00 21:11

and I need to track macros 100%, I need to get 15,000 steps and two cardio sessions a week. You don't need to do any of that. You're trying to jump right in at the deep end as if you're you know you're Ronnie Coleman on prep for the Olympia. You you don't need to do that. You know, if you're starting from zero, okay, what can we commit to? Can we okay? I'm I'm gonna get three lifting sessions in, right? I've got flexibility with that. I'm gonna try and hit eight to ten thousand steps as best as I can. I'm gonna try and nail calories and macros within two, three hundred calories of accuracy each day. So you don't chase perfection and you don't chase 100% from the get go. You know, even if you we we spoke off earlier, if you're 70 80% of the way there, but you're doing that consistently, that's gonna be a hell of a lot better than not. starting and just sitting on the fucking couch because you can't be 100%. So so many people fall into that trap and you've just got to you've got to get the get the blow the cobwebs off you get the dust off you and just start moving start moving those three sessions done consistently steps tracking your food as best as you can that gets the ball rolling and you're still going to see a lot of benefits from that and again it's just stop chasing that it's that all or nothing because that just stops so many people from even starting in the first place and it it's it's it's a poor mindset to have it's so interesting in in the space and fitness training nutrition etc that anything less than 100% is seen as failure.

SPEAKER_01 22:49

If you took any exam or anything you've ever studied for let's say you got 70% or above you know you did really well and you got 75 or close to 80% you pat you literally pat yourself on the back because you've probably spent I know myself I spent a full year studying for an exam um to to try and pass it I passed it in the end which was great great feeling but you know you you don't need to get 100% and you probably won't get 100% and everything we need to be real about life we're not talking about extremes here that you're X amount of weeks out from a from a competition and what you need to remember is that your goals are viable your goals are are your goals there's nothing wrong with them if you want to get down to a 32 inch waste maybe you're a 40 inch waste at the moment maybe you've got um well we can't use stone maybe you've got 70 pounds to lose 50 pounds to lose 30 pounds that starts with the first five pounds and you start moving along that pathway big goals are great fantastic have that and that's where I want to be but

Building Momentum Through Small Wins

SPEAKER_01 24:02

making sure that you're putting the right time around that because otherwise you're rushing in you're maybe being influenced by social media which we can probably get into but you need to set you need to set small targets that you can move towards so that it doesn't feel like you're being you know pushed down waterboarded by your goals because something is always better than nothing. One of the things we've said on earlier podcasts the perfect plan doesn't exist and you're out there being lapped by the guy that's just picked himself up or the person that's picked himself up and just started doing I'm going to do this Francis made some great points I'm going to hit my protein target I'm going to make sure that I get this amount of carbs because this is what my movement is this is where I need to be this is what fits into my calories these will be my dietary facts because again fits into my calories and gives me my my recovery and my hormones and stuff and that's what I'm going to try and aim for along with the movement along with the training days and that's where you need to start start small small p and and and just let it you know roll and and and gather momentum I think a lot of people as well mate they they get startled and I see this when when people have to travel for work as well and we we've we've we've spoken in length in previous podcasts about there's so many options now with food people get startled as if if I can't cook everything at home we we still can't get results.

SPEAKER_00 25:32

You know yourself mate there's there's there's there's there's good protein options everywhere you can pack food with you and again it doesn't have to be 100% perfect it doesn't have to be 100% macro prepped fresh everything at home to the to the gram unless you know you you you're in competition prep that's different but someone who's just you know trying to lose 30 40 pounds of body fat trying to get in better shape as an example let let's say back home in the UK I I had this conversation with a with a client recently you're traveling up and down the motorway you know you you can stop off there's things like Subway Subway you can get a chicken sandwich Marks and Spencer's Tesco they have meal deals you can get roast chicken sandwiches a little bit of fruit bottle of water you know things like that is it the best macro uh or the best nutrient rich meal no but is it going to fill a gap and keep you on target instead of going into Burger King and getting double whoppers absolutely you know so again it's just just things like that packing your protein yogurts pack some food with you know you know yourself you you you you said many times that you've done multiple uh bodybuilding preps me while you were traveling for work and up and down the country so it's it's doable and it's all about the again the conversation that you have with yourself if you tell yourself I can do this and I'm gonna do the best as I can versus oh fuck that I'm travelling up and down the motorway I can't get no food bollocks of this I'm not even gonna start I'm just gonna have double whopper meals you know the there's the mentality difference right there and it all comes back to what we've said from the very beginning of this episode it all comes back to your psychology yeah you're quite right I I used to drive up and down the country uh and I could go to the service station and obviously the golden M's there you know the the Big Mac meal and it's like no well obviously I don't have 1500 calories left of of a day chicken salad sandwich and whatever so it's about making making those choices and and and I'll tell you a real story the other day I had physio booked in and um I went to the physio and I was an hour early but it's 20 minutes to get there so 20 minutes there 20 minutes back would have been 40 minutes I'd have come home for 20 minutes so I went to Subway I was hungry I went to Subway and I got a double chicken salad and a Dr Pepper zero because I was actually hungry I'd planned to come back and eat and then I'd have been going training um that night but I had a choice when I went there um when I when I went looking there was a there's a Burger King there there's a KFC there's a McDonald's it's literally like four corners to the place where I went I was like I'll I'll go subway because it's gonna help me make my macros for the day I still would have had a bagel for when I was going training and one of the things I use with with clients and and in this instance but not just um associated with when you've got decisions to make try and anchor yourself to the goals one one of the things it's okay being really super motivated and you've you've maybe seen something or you've read something you're like right that's it it's time for me to go it's about six months down the line nine months down the line are you still anchoring to what you said it was that that was your goal and what you wanted to do and the little ditty I've got is does stop pause and when you've got to make the decision does this decision take me towards my goal or does it take me further away now as we've spoken we don't need to be 100% but if 80% of those decisions are a step forward I'm gonna get a protein yogurt I'm gonna get a chicken salad and I'm gonna get a roast chicken those are decisions taking you towards your goals there might be a couple of times where you slip up I've slipped up I've I've done it in in competition preps done it once pretty much every one and a decision that took me away but I just got right back on the next the next day it was both of them were at night time so the next morning wake up and away you go and I'm anchoring again to what does this decision do? Does it take me forward and I'm making more decisions forward than than back that's a great point of all anchor into you know as you you mentioned you've got your goal and is this action now gonna step me forward or further away and I think we can relate that not only outside the gym but to inside the gym now so let's say you know you're long day at work as we as we mentioned and it's five o'clock last thing you want to do is go in there and get a gym session and you'd like to just go home and you know stick the footy on some tea and toast you know watch some Netflix whatever it is you know it it's very very easy to do that especially if you're back home in the UK it's it's cold outside and you know it's pissing down last thing you want to do is go in there and get tasty with some hack spots you know it's a leg day or whatever so what what advice would you give to someone who okay it's five o'clock now we're not really feeling like training drag you're really dragging to get yourself in there what sort of advice uh would you give to someone in that scenario? Yeah I I think it's coming back to you know you you need to be shown the the action to achieve the goals that you've set it's not good talking about them and just saying this is what I'm gonna do and this is what I'm gonna do you make a great point there on a cold night it's gonna be better I could stay inside I use myself as an example I had my my prep I was out in the rain from late October last year obviously here in Scotland it does rain a fair bit I was out October November December January I'm out there getting it done and and the reason for that is I I I want my goal and that training session that I'm facing there as much as I don't want to do it my discipline's going to kick in even if I need to say just go do a couple of sets and see what happens I'll go for five minutes these are little tricks that you can tell yourself to get in because once you're in there once you've warmed up once you've started seeing and once even maybe you had a PB on on the on the block for that particular session the sense of achievement that you get the feeling when the the endorphins start to flow and the sense of achievement that you've you've you've hit that lift or even just that you've got the workout in when it would have been so much easier to go and crack open some of the Kool-head um up the road then you know these are things but they're about stacking wins and again having those non-negotiables with yourself where it's not just about um oh I was nearly feeling motivated well your discipline will carry you and that's what you really need to get focused on at those times when they when it does challenge you I've got a I've got to be honest and pull it back there mate when you were saying about you know getting out there in the rain getting your steps in it absolutely pisses me off and I've had clients in the past when they tell me I can't get my steps in or I haven't got my steps in because it's raining outside and I just look and think get a fucking coat on mate you know what I mean that that's what they're there for you know shock horror get a coat on get yourself out there it's a bit of rain it's not gonna kill you I had a client once that fit that fell out of me because I'm I made that suggestion to them and they they never messaged me back but you know it's it's it's it's it's it's very similar to the woof watch thing and the fitness tracker thing last week it's it's shit like that which is like come on like we we we can't you know we're not gonna be sitting here like big drill sergeants and saying you must do this you know it's not it's not about that but come on if you're in a fat loss phase and it's a bit there's a bit of rain outside yeah it's I'd I'd rather be walking out and it's the sun's cracking the flags but if it's raining it is what it is I just uh I get me get my pants on get my coat on and get my other and just just get out there I it's a bit of water I come back and change my clothes oh you know it's a bit it's a bit of water bit of rain you know that's it

Embracing the Elements: Outdoor Training Challenges

SPEAKER_00 33:40

I I I totally agree and and one of my one of my clients actually my training partner Chris he he lives he lives close and I I've got the he and I we've got the walking gear so it's the it's the the jacket the the the dog walking trousers and and welly boots and one of the times I didn't know he was out we we walk in the same place and we've walked towards each other and I was like oh like looking good mate he's like oh you're looking good and I was like he's like I look like a kite because he just this big black pancho coat on but those are those are the elements you know again you you could have a you could have a treadmill inside there'll be people that'll have the ability walking pads and things like that for me I like being outside you know we're not saying go outside in a grade three storm or whatever but there's got to be a point where you're like yeah well I'm in a country unfortunately as you know mate you lived here for 30 years and the the weather is so unpredictable there'll be people out there listening you know that live in in a really good environment so it's not really a concern for them but yeah you you've basically just got to put your big boy pants on there's there's no sometimes there's no getting away from that yeah and you know it's it's the same as a signing session that you might not necessarily feel like going into when you get out there and you once you start walking you know if you get some music on or whatever once you're into it you're in flow and you you're not even athletic it's just it's just insignificance. It's the same with a training session you know you you walk in you you feel lethargic get that first setting that's what I always tell everybody get in there warm up you know maybe even take five minutes on the treadmill before you'd even get into your movements and let's say you're going in and it's it's it's bench press day or whatever and you're going to go into a press go in and walk on the treadmill for five minutes separate what's been happening from the day outside the gym have that sort of transition and that buffer on the treadmill five minutes get your mind right ready for work get off the treadmill bang right onto your first movements and just get that first set warm up and get that first set attack that with everything that you've got you'll get that first set in it'll go well and then bang you're at the races then one set turns into two take it set by set stay present with each set don't be thinking the worst thing you can do when you walk in that gym and go I've got 14 sets today oh how am I gonna get through it no take it set by set first one's the most important one then you're on to the second I I had that at the end of April this year um I I could see the gym far enough I I was you know sub 10% body fat getting to the to the end of the prep and it's like comes with it when you're that low that training becomes it does become a bit of a chore I was like go I'll go and do my cardio because I knew I had my cardio to do and I'll do a couple of sets I'll do some biceps and once I'd started that that was fine and I I just what I got through the whole workout I actually did it in reverse that particular night and that was fine you know sometimes you've just got to find a way through it but I completed the whole workout and actually I as I was saying you know the sense of achievement at the end you go I had to dig I had to dig deep for that one I could have probably done anything else in the world and yes it's only one workout of however many hundred across a year but it's probably one of the ones that really counted because again as we're talking about in this particular podcast it's about psychology and it's about finding yourself and finding ways for you to win you know when your back's up against the wall when you don't feel it you know just uh get two scoops in and hit your pre-workout and and get yourself in there and and and just try and get the best sort of pump action that you can and if you're gonna hit your numbers then it's fantastic but if you need to build it up a little bit and just go with that but being in and at that point is the one and once you're in and you get going as you say Francis you get into the flow you stop thinking about the tiredness and the fatigue and you just go into that mode where you're in and enjoying it to a degree I used the example with a client the other day about he he he had a lot going on outside the gym he and he was walking into the gym and there was lots going on outside and it was sort of distracting him and he he couldn't get himself in gear for the session I always like to imagine this analogy of like when I walk in the gym I'm crossing crossing the white line to step on the pitch the football pitch a basketball court whatever it's sport that you're into entering the ring you know boxing UFC when I walk in the gym that's what I I focus my focus is right it's it's game on now it's game time everything that's happening outside the gym and you know yourself mate you know as a dad you know you've got a family you you've got we've got our own clients we've got everything to take care of but I can't be thinking about all that stuff when I walk in the gym because it distracts from what's what's what's the job at hand so walking in the gym you're crossing crossing over the white line onto the field and that's your time disassociate from everything else that's been going on stay present and cracking on with what you've got in front of you so on those days where you know you are a little bit bogged down the last thing you'd want to do is go in and train get in there cross over the line switch into okay that sort of selfish like athlete mode this is this is my time now turn your phone off don't be answering emails calls texts all this shit obviously you know people might be carers and emergencies I get that of course but most people are not in that situation get yourself in the gym headphones on buts up crack on take it set by set it's it's game on you know you do that I I it's gonna be hard to have a bad session

The Psychology of Training: Overcoming Mental Barriers

SPEAKER_00 39:27

I have very very very salient points mate I love that you know internalizing it I've had many many sessions like that get the hood up get the headphones on maybe get some of your favourite tracks on you know and you're just in there and the next thing that you're thinking about is literally the next rep and the next set in front of you you get a you such a clear mind from there and arguably become some of the kind of best work that you've ever done because you're so focused on what it is that you've got ahead and like that you know if you can get that clear that clear space because it is tiring when you've got when you've got a lot going on and you get so many things that you've got to go through even just to sort of get to the gym and that is again a great point mate it's you it's your time your time to shine so to speak that time for you where you get to be just you and you against the iron and and the weights and stuff like that you know obviously that's part of why we do it.

SPEAKER_01 40:26

We enjoy the challenge that comes from that and it's a great separator isn't it because well as they say you know 20 kilos is always going to be 20 kilos or 45 pounds is always going to be 45 pounds.

SPEAKER_00 40:38

So the iron never lies exactly mate you know just another as as we're saying it's another brick that's stacked and and just repeating basically what I said earlier those are arguably your best sessions because they're the ones that probably were the closest to you not going through the door and look at what you've achieved as a as a result of that session you found and you found a new level for yourself and

Preparing for Big Lifts: The Mental Game

SPEAKER_00 41:05

these sorts of sessions I think it ties in nicely to the the psychology of dealing with big lifts lifts that are scary you know it's training legs you you got squats deadlifts it's different than going in and doing bicep and tricep or some you know side lateral raises some of these big movements that that you know let's put it quite quite frankly can be quite scary because things if you get them wrong the they can hurt you if if not if it's not done right or not done correctly. So you coming in being distracted and not being all in with this with these sorts of sessions it's dangerous. So I think we definitely want to touch on again the the psychology of gearing up for these big lifts and and I've got a lot I can touch on this with obviously the powerlifting days with you know you you're coming in and big heavy squat bench deadlift with weights that you know if you're not careful could could could put you out of action for six months on end and just crush it in half.

SPEAKER_01 42:05

So there is a there is a mental component that needs to be in place and in check if you when you're doing these sorts of big left uh big lifts I I think we we we definitely uh definitely want to touch on this mate yeah and I think that starts you know far away from the gym you know you should be sort of starting to visualize the success in those lifts the focus that they're going to take rather than just popping your logbook open five minutes before you know everything sort of feeds in the food that you're getting in your hydration maybe a little caffeine if you're taking it for your pre-workout type thing but you know as you say it's really important because these are the lifts that scare you give you anxiety for a couple of days before and I don't think that that's a bad thing. You know obviously we understand you don't want to be pinned by the bench if you've got a spotter is great.

SPEAKER_00 42:56

If you're doing squats be that okay maybe hatch squat pendulum squat you've got the safeties there but again you're thinking about shifting big weights you're building up that that momentum and and your and your training block um and these are the things that require that switch on you know you made a great point Francis you're crossing the white line if that's the basketball court the the football court the soccer court whatever you want to call it you know you're crossing that white line it's time to switch on but that comes from not just the minute you get to the gym it's maybe thinking about that and analysing it maybe even a week before because you know you know what's coming in the next four or five days or whatever and you're definitely right there there's there should be an element of anxiety going to some of these sessions now anxiety and excitement that are on the same spectrum so it's good that you're feeling that I think you need that to have that your best performance any of my best lifts or best sessions they've always been fueled on a little bit of excitement and anxiety it's that's that those Butterflies and the knot in your stomach, you know. I I I get it every week. I went in today and done paused RDLs like at this this level of prep. It's a scary lift. It's it's things that like I'm pausing with 200 kilo at this level of leanness. It's like shit can go wrong if I'm not if I'm not in the game and if I'm not at the races with it. So I have that, you know, I'm on my way to the gym and I've got that knot on my stomach. I've got the butterflies, it's it's all there, but I don't look at it as a negative. It's the way I look at it. I imagine it's a good analogy. I don't know where I got this from, but it's stuck with me. It's like a flame in your stomach, right? Now you can be uh there's like a bell curve of arousal that's been studied in sport performance. If you're under aroused, you're not gonna perform to your best of your ability, but you also don't want to be just chaotic where you're an absolute mutter, like and you because you lose like your um your technique and your skill set and your accuracy with the movements. So you want to be somewhere in the middle of that bell curve of the arousal. So I imagine like a flame in your stomach, so you've got that flame, there's like a fire. You don't want it to be like a little tiny ember, you you couldn't give a fuck about the lift because you're not gonna you're not gonna get nothing out of that. But you don't want it to be this big raging thing where it's just like you can't control it, it's just uncontrollable. You want that fire brewing away nicely, and you're controlling it and you're leveraging it, ready to go into that lift, and you're gonna you you've got again the good arousal, but your technique and your execution is on point. You care about it, you're scared, you're excited, but you control it. So it's like a flame that you're trying to tame. Does that make sense?

SPEAKER_01 45:38

Makes perfect sense. You know, I've seen some people like to get psyched up for the lifts, you know, yeah, but slap in the face, or maybe the smelling salts, or you know, on the back and getting really hyped if they've got like training partners and spotters around them, other people a lot more like controlled and focused, and there's no lifting of the breath, maybe their heart rate is a little bit elevated because of the anticipation, but not showing it on the outside. So you've got you've got sort of opposite ends of the spectrum there, and it has been shown that if you go over, like you said, you know, if you get overstimulated, then you lose a little bit of what you're trying to do. So if you're trying to get the PR in that particular lift, if you've overshot, then you've used a little bit and you probably fail as a result of that. So as it's about finding that that spot for you, but also the one that that works for you, and that can come down to how you approach the lift. I'm probably if I use myself as an example, I'm probably on the end of I would be quietly kind of psyching myself out, maybe thinking something that that that angered me or something that that you know really really got to me, or even past experiences where you're trying to harness it and and place it into at that particular lift at that particular time. Whether or not that's a good thing, they say that you probably shouldn't replay them often in your head. But I find them good motivation personally, and it's helped me get a lot of lifts in that way over time.

SPEAKER_00 47:12

You've got to find ways to take performance out of yourself. We've all got things that we can tell ourselves, and you know, I'll give you an example. I uh people have, you know, whether you want to rear my example from today, like I'm with the RDLs, as I mentioned there. Um I'm going up to the barbell, I've got 200 kilo loaded on there, it's looking at me in the face, and I imagine it's like it's laughing at me. It's it's it's it's it's like I know this sounds absolutely crazy, but I'm imagining that it's laughing at me and it's it think it thinks that it's gonna beat me. And then I'm walking up to that going, uh, you're not gonna fucking beat me. Let's go. And then I'm strapping up, and then I'm also thinking, Yeah, nobody else is doing this. I'm gonna step on stage with the biggest fucking back there is. Can you see? Not that I mean anything by that, but it's all like it's all fueling the aggression for the lift that's controlled. You're not gonna beat me. I'm gonna fucking have the best bit, the biggest back on stage because no one else is wanting to do this. Nobody else is wanting to do these deadlifts at this stage of prep. Usually all doing everything easy, you know. It's it's it's just whatever gets me going, and then boom, you're in. Even now, talking about it, it's getting me cycle back and feel the energy coming through because it's like you're switching to a different, uh, a different person, it gets you revved up. So I just use all these. I think self-talk is huge. I'm a big, big proponent of self-talk, uh going into these big lifts.

SPEAKER_01 48:38

I mean, not not um lifting, but like in my cardio when I when I'm doing um competition prep type stuff, and even just doing cardio in general. You're getting up early in the morning, and one of the drivers for me when I was doing competition was like the other guy's up, the other guy got up five minutes ago, and where are you? You're still in your bed. That other guy's he's on his second lap, and like that, he's laughing at you. Now, there wasn't another guy, he didn't have a face, he didn't have he was just another guy, but he's out there and he's doing the thing, and what are you doing? He's already 10 minutes ahead of you, and these are the things that that that motivate you to get going, and once you're out there, obviously it's kind of a little bit different because you you're going and whatever, you could still use it if you want, but that was one of the things that really got me out of my bed in the morning, you know, quarter to six, doing cardio. Um, the other guy's doing it, so you he's gonna look absolutely sliced, and and and you're not because you know you have you haven't done what was needed to be done to get to that level.

SPEAKER_00 49:41

That's a good one, mate, isn't it? I it it it's funny. I was just playing these little mind games. You know, it's har it's it's harmless, it's not malicious, it's just it's it's again it's the self-talk and the message. I think how powerful that is. That dialogue that you you're asking yourself a question, and it's just false, you've made it up, but look how powerful that it is. It again, that that internal dialogue that you're having with yourself to drag more out of yourself and and propel your performance to to a new level, and it just goes to show again how how important that is. So

Navigating Heavy Days: Resilience in Training

SPEAKER_00 50:12

I'd like to flip into you know more about again, touching on the performance side of what do you do if you go in the gym and something feels heavy, you warm it up, it feels heavy today. You know, you do it, you know, you've got you've got a set of eight lined up, the first rep is extremely heavy. You know, how do you how do you deal with gritting through and the resilience with that?

SPEAKER_01 50:36

There's been days where you know I've I've dragged ass into the gym and you pick up the the 20 and it feels like 80, or you pick up the 45 pounds and it feels like 90 pounds. And you know, though those are the days where you maybe need to spend a little bit more time and and your warm-up to see if well, are you at a point maybe where you are fatigued? There could be there a realization that you need to say it's not there today, I'm not gonna take it, I'm gonna do what I can. And I think it it comes down to just doing what works for you and and what kind of keeps you safe. Now you could try and push through and you might get there. There's there's been circumstances where on those most tired of days, I can't remember if we spoke about this on podcast, Francis, or or off air, where you're so tired, I could literally just, as we said earlier, go home, crack open a bottle, watch some Netflix. But once you get in and you get moving, everything clicks, and you just start setting PBs and it just happens for you. There's been other days where I can't wait to go to the gym tonight. Um, I'm gonna put five plates aside on and I'm gonna spin them on my finger and I'm gonna go crazy. And you get in and you go, Oh, uh it's not gonna happen tonight, and that that's a frustrating one because everything you think there is aligned. So I think it's really unfortunately for me, the answer is it kind of depends because I've had both where I've been really tired, and the minute the groove you into the groove and and the energy starts to go, you're like, No, this feels good, then I'm ready, and I start taking PRs. And I've been unfortunately on the other side of it when no fatigue, no excuse, no tiredness, full of food, and sometimes it just wasn't there to take it. I think for me, it just becomes trying to do the best that you can in that particular session.

SPEAKER_00 52:30

Yeah, I do think this is individual-based as well. I know for me, I just shut my brain off and I just go. Like if I if I went off my warm-ups, well, I'd be leaving 50% of the like sets, I wouldn't be doing them because sometimes the warm-ups they feel like shit. And powerlifting powerlifting taught me this. I was always taught it doesn't matter that you warm-ups, something gonna feel heavy. You record your lifts on your phone, watch how they move because they'll they'll always, always feel heavier and feel slow. You know, if you're grinding out, I remember you know back in the day you you you'd be peeking for a peeking for a competition. If you you you're grinding out a set of three on squats, it's it's gonna it's it's heavy. So that's what you record it and you watch it and it flies up, but it felt like a ton of bricks. So again, there's a proprio section between what it feels and what it looks like. It's definitely important for people. Um but what I would say for uh what what what can what can work really well if someone is walking in the gym and everything feels really heavy? If you've got two set ton of movements, do your lighter set first. Don't do the heavier loaded one first. Make sure you're safe. Do the lighter set, maybe work on a 10 to 15 rep range first, do the lighter set first, get the blood flow, push that lighter set. If again you get the green light off that, then go on to your heavier set. That's going to be a little bit better and a little bit safer if you're that way inclined, uh, than going right in with the heavier loaded set because there's more likelihood of something going wrong with the heavier loaded set versus the lighter loaded set. So that's just a little tip for people.

SPEAKER_01 54:09

One

Social Media and Self-Comparison: Finding Your Path

SPEAKER_01 54:10

thing I I want to just mindful of where we're getting to in the in the in the podcast, we've we've kind of done it again. Um but it's it's just um comparisons in social media. Um, I think this is such a good point, you know, from from where I kind of came from. You know, you had Men's Health magazine, it was a great motivator for me back in the day. But what we get now in social media, and I think this feeds into people's psychology in terms of comparison because you're constantly exposed to for me, because we're into bodybuilding, Francis. We see the IFBB pros, we see how big some there's how chiseled some there's, and that can have a positive effect, of course, because it helps you push. And I kind of want to be like that guy, and I can see him doing that, but it can also have its negatives, of course, where you know you you disappear into a rabbit hole because you've been training X amount, and that guy's only been training Y, but all of a sudden he's better because of genetics or whatever, you know, and I think it's that's a good one to cover because it's so prevalent these days.

SPEAKER_00 55:15

I think we're living in a day and age, mate, where there's so much information out there, and you know, so many trainers with there's physiques left, right, and centre, you know, people uh the peptides are all away now that we spoke about. There's just there's just the there's a plethora of just information, both good and bad. It's all out there. People are getting distracted by so much nonsense, and they forget to actually enjoy the process of lifting weights and building the physique. Like enjoy your own process, just just care about you, internalize you being I know it's cliche, but you being the best version of you, that's what matters, not what somebody else is doing. Are you enjoying this process? Are you uh uh enjoying sculpting your physique? Because the way I look at it, you're sculpting your own masterpiece, your own statue, you've got your own lot of clay or whatever that you're working with. You're sculpting your own masterpiece. Why are you concerned what he's doing on social media? He's got 10 years on you, he's been doing this a lot a lot longer than you. Why are you asked what peptides he's taking, what drugs he's taking, that's got no concern with you. What you should be concerned with is you it's your own process, uh you doing what you need to do every day to step forward. And again, you you you make a great point about years ago. There was no social media, mate, it was just magazines. I didn't even read the magazines, mate. I I I remember going to the my old school gym back in Liverpool, there was pictures of Arnie and uh Lou Ferigno and Zorian on the wall. That that's what I seen, and all the all the old gym dads just getting stuck in, and I just loved training. I wasn't asked about what he's doing or what I just didn't care. I just loved training, and I think that's what's being lost nowadays is that people actually don't love training. If we took away social media and posting all these selfies, taking all these drugs and posting your stack, you know, if you took all away all of that away and you couldn't share that, and it was just you left alone going into the gym, tracking your food, getting your sleep, enjoying the process. How many people would actually still be doing it? It's an interesting question.

SPEAKER_01 57:22

It's such an interesting point, you know. Social media didn't create your goals, and I I think I know you've said it's cliche, and I agree with you. A lot of the times you see me smiling, mate, because you've literally just said the the sentence that that I'm kind of waiting to say, but it's literally be the best version of you. You know, if if 10 years ago, 12 years ago, when I first started my journey, 2013, somebody would have said to me, That's what you'll look like in 13 years' time. I'd have been like, ah no, absolutely F off, you know, shut up, no way. And I'm not a I'm not an IFBB pro, I'm nowhere near it. I've got a ton of weaknesses, I've got a few strengths, but I've got a ton of weaknesses that I want to work on and still get better with. But I can realise that I know I've given a decade plus to trying to get better and and trying to do everything that I can within my control to do that. I think you make a great point about if different things were allowed in social media. You know, if social media disappeared tomorrow, would you be proud of your progress? You know, what what would you talk about? What would you show? How would you get that across to people? And and I think that that's a great point. You you have to do it, you have to do it for the love of doing it. The aesthetics that come and the things that come off the back of that from repeating the process, having your non-negotiables, um setting your you know, this these are my these are my decisions that are going to keep me moving forward. You need to be so into them that you know that eventually it's just a matter of it's a matter of when. It's not a matter of if anymore, it's just a matter of when. But that when takes time. The delayed gratification is real.

The Journey of Self-Improvement: Delayed Gratification

SPEAKER_00 59:05

Delayed gratification, mate. It's great point. And again, I I I'd like to just finish with this of like from like personally about the way my life has just unraveled over the last couple of years, especially becoming out here to to South America and having a family. And I always I always think to myself, lifting weights and bettering myself, putting myself through the ringer with power lifting, multiple diaphases, now you know, going through prep, that's made me more resilient, much more again, delayed gratification, having that sort of that skill set of you know, not needing to be rewarded right away, working hard, enjoying the process of the day in, day out of the mundane stuff. That has made me uh a better coach, a better business owner, it's made me a better husband, it's made me uh a better, a better father. And you know, I I I I was presented with the opportunity four years ago to to leave the UK and come and live over here. I was presented with no, it's a scary challenge, just like it's scary for me to travel back home and compete, you know, I'm putting myself out there, like it's it's just different, it's out of my comfort zone. Would I have had the same confidence or the same resilience to take these challenges head on without having 10-15 years of lifting experience under my belt and going through the ringer inside and outside the gym? I don't think I would. So it's just a it's a great example of again the lessons that we learn inside the gym, it transfers over into every other area of your life, and that's what we're trying to get across. This is not just training and food, it's it's the mental components and the skill set that you you develop over the years.

SPEAKER_01 1:00:53

I think what you've said there, Francis, is actually the perfect summation of the psychology of lifting. I think, and I hope that we said early in the podcast that it bleeds over into so many different parts of life, and again, that's what you've covered there. You know, your transformation and the people that you help transform. And I don't I don't mean any disrespect at all, you know how much I respect you. It doesn't mean that you were the most talented, but it means that you were the one that was willing to work hard, you you didn't get down when things got tough, you know, and during COVID times, for example, we'll probably get um slammed for that in the algorithm. But you you you adjusted, you know, when there was a challenging time in life, you kept your habits there, you've been stacking bricks for long enough, you know, and these are the biggest differences. To me, you're a successful person, you're a successful man, you're a successful father, and that's the biggest difference between people that are gonna get results. It really comes down to like what you know, which obviously, you know, collectively we we do know a lot, but it's that ability to keep going, keep churning out. Again, a great word to use mundane, the basics, the day-to-day, the small one percent stuff repeated repeatably, you know, for for that very reason. You're literally fighting and stacking on a foundation, like brick by brick at a time, literally one brick at a time. And there's there's no there's no bigger compliment I can give, to be honest.

SPEAKER_00 1:02:28

I I I appreciate it, mate. It's uh you know, it means a lot for a nice way to finish the podcast with that, isn't it? But I think what uh a good sign as well is genetics, genetics will play the cards or deals the cards, environment plays the hand. I think that's very important, genetics-wise. You know, I you leave it a bit probably yourself, like we're not genetically best uh blessed for bodybuilding or whatever, like you know, we're just it is what it is, but we we we play it to the best of our ability, we play the hand that we've been dealt as best as possible, and we all control it.

SPEAKER_01 1:03:06

We love it, we have passion for it, and and to be honest, that that can't be bought.

SPEAKER_00 1:03:12

You can't find passion, you can't fake passion.

SPEAKER_01 1:03:14

That might never be the best. I I openly admit that, but I I'll give it everything that I've got, and that that's all we can do, isn't it? Is trying to be the again, cliche, as we said, all we can be is the best versions of us as well, and then as many people as we can help to be the best versions of them. For me, that's a that's a beautiful thing.

SPEAKER_00 1:03:35

That's it, mate. Quality.

SPEAKER_01 1:03:37

What a good, very good podcast, that one. Very great episode. I especially love the Ender, mate. There's there's a lot, there's a lot that we've got through there, um, or what we've spoken about, and it's been fantastic again. I've I've really looked forward to it all week, and I'm already looking forward to next week.

SPEAKER_00 1:03:53

I know, as always, mate. So we'll have to close out with if anybody is interested in coaching or working with us, you can message Benjamin at Benjamin Jesus. I'm at Coach FHM. Just drop us a message and uh we will get you sorted. But again, thanks for the support, as always. Everybody, we love doing these. As you say, we can't fake passion, we're gonna keep coming out every week. Uh so uh just yeah, hopefully you don't get tired of us again.

SPEAKER_01 1:04:24

Some of the feedback that we get is fantastic. People are going travelling, stepping on planes and stuff um on their days off and listening. Honestly, again, it does sound cliche, but we we we truly do. Francis and I, we message each other with the feedback that we're getting, and all that does is fuel us to to want to do more of them, and and and they're going to keep coming for for years to come.

SPEAKER_00 1:04:48

That's it.

SPEAKER_01 1:04:50

Onwards and upwards, right? Cheers, everyone. Thank you, everybody.