Check Out The Blog Post HERE!
Watch the Full Amazon Live HERE!
See more In Depth Product Reviews on YouTube HERE!
Here at LOF we don't want finances to be the barrier that holds you back. So we created a variety of resources to help support you from FREE to Paid that can fit your budget and goals.
See more here - @Lifestyle_Of_Fitness | Linktree
Check Out The Blog Post HERE!
Watch the Full Amazon Live HERE!
See more In Depth Product Reviews on YouTube HERE!
Here at LOF we don't want finances to be the barrier that holds you back. So we created a variety of resources to help support you from FREE to Paid that can fit your budget and goals.
See more here - @Lifestyle_Of_Fitness | Linktree
We're just gonna leave I just wanna get up, get running, get hanging with you guys, and be able to share with you the theme of today which is gonna be goal setting, you know, reaching our resolutions which, You know what?
I know it's a little gimmicky around the New Year's but I wanna add value for you guys.
That's the whole point of bringing the podcast back. We got a nice, you know, presentation we're gonna be sharing around goal setting. If you want to actually get more details on that.
Just let me know in the comments. I'll share some resources with you guys. We're gonna be going over my top fitness picks.
So gonna get into the podcast, talk about some awesome stuff, add value for you guys.
If you have questions, let me know in Yeah. The whole point is we're gonna do this once a month, again, bringing it back. If you can't catch the full live stream, I'm going to be repurposing this Content, you can watch the replay.
Obviously, you're on Amazon. We're gonna put up our podcast, all that great stuff. Every single month, we're gonna be doing this so you can check the schedule.
Make sure you're subscribed if you're not already, so you and stay tuned for all the funsies. And I wanted to shout out our sponsors for this particular live stream.
We first have our 5 star weight lifting belt. I'll be going over this at a separate segment of the live stream. 1st, I wanna just add some value, introduce some stuff for you guys.
Then we also have our, Wedges, these like squat wedges, which I don't have to just use them for squats. You could use them for like lunges, Just different types of mobility things.
The whole point of these though are to basically elevate your heel to allow you to get either a deeper range of motion or a greater to stretch than you normally would, and this is just going to be and the cool thing is you can stack them.
Durable. They're lightweight. They're stackable. Pretty cool. And then lastly, we're going to get into these microwavable, like, bowl holders.
So if you guys have ever reheated your food, you do a meal prep, or you just, Put it through put it in the microwave, the, like, actual bowl gets super hot.
So these are meant to go into the bowl with you. You just, like, put your hand under it, And then, voila, you pull it out. You don't have to worry about burning your hands.
They're pretty cool, pretty cozy. I thought that was a pretty awesome idea. Now, I'll be going into I have a bunch of other products that were, like, either gifted to me Here, I just have, like, these headphones for example.
I just have them. I just use them. And I wanna share with you guys some of my top fitness picks.
Some of the things I think are, like, okay, and some of the things I think you just don't necessarily need to invest in yet and I'll lay out scenarios, so stay tuned to the end for that.
Also, throughout this, I'll be dropping some, like, additional value. But with that being said, I'm also gonna highlight I got the resistance bands behind me if you You'll see that? They're clearly something I'm biased to.
I love them because I make them, I manufacture them, I believe in them. So we'll go over if you want. Workouts for that. When you order the bands, by the way, you get an entire month workout program with them. So take advantage of it.
We got the short loop, the long loop bands. Goes up to over 300 lbs worth of resistance when you compound them together. So I feel like you can't go wrong with that. And, again, we have our, like, Kindle copies, like, for $3.
I try to make them as cheap as they possibly would let me. I always recommend doing the 28 day reset first and then you have your recipe packs and the additional things that go with it, our barbecue, all that fun stuff.
And, also, yeah, I gotta give a shout out really quickly to Brutal Buddha. They're another sponsor of ours. They've hooked us up with some great stuff.
You're feeling a little lost. Just let me know. I'll I'll gladly answer any questions as they come up. One of the things I'm gonna highlight too is as I'm going through this, the hydrosale.
This thing has been clutch.
What goes into a goal? Let's talk about that first and foremost. I'm gonna go old school when I pull it up. So let's talk about what actually goes into a goal.
First thing is being very clear. Like, you might have heard me talk about in the past the idea of SMART goal setting, the acronym. One of the things I actually do wanna bring up with that is having a planner.
Whether you're going to be using, like, the Clever Fox fitness planner, this thing is a little bit more into your actual workout. So I kind of recommend having both, like, clever fox planner, like, when you bring it to the gym.
I like we have our own fitness app, but I like writing out things. So So I think that's a really valuable component. And then additionally, having a secondary planner with the where do I have Do I even have it in here?
I gotta add it. Let me just actually pop this puppy in. The because I have a Wiki planner. I just started adding into the mix. And, Nina, I know we've Talk about this. But being able to utilize it and being able to have a very clear plan.
There's an actually very interesting data point when it comes to writing out your goals, and I'm gonna share with you guys in a little bit, Stay tuned with that, and that's why it's really relevant for the, the Wiki planner specifically.
And it's kinda designed for, like, ADHD, oriented mindset people. So, like, I like this. And what's cool about it I'm gonna be really transparent with you guys as, like, what I've used in here.
So you He got the Wiki planner. Kinda lets you rake, like, on a 1 to 10 where things are at, like, spiritual, physical, intellectual, social, emotional.
I put, like, 5 to 7 for a lot of things I feel like I have a lot of room for improvement. And then you lay out, like, 3 things in each area you wanna work on on the next basically 3 months.
So It's not like the entire year, it's 3 months being very, like, time specific that goes back into we're talking about the SMART goal setting.
Specific, measurable, attainable, relevant, and time sensitive. And then we're gonna break, even when we talk about those SMART goals, There's 2 areas. Right? We're gonna have a short term and then a long term goal.
So short term, we're thinking more on the digestible side. Long term is Like, can be still motivating, but it can be a little bit further out, so it's helpful to have checkpoints along the way.
We'll also talk about, like, some Sort of reward mechanisms you can utilize along the way. They'll be fun with some of the gifts and things I'll talk about later on in the podcast, so you can kinda check and get information on.
So, yeah, let me highlight that as well, because I think being able to have those checkpoints along the way become really valuable.
So here's interesting. Let's look at what the science says. Right? So Edwin Locke, toward a theory of task motivation and incentives. So what we're talking about here is having clear goals or appropriate Feedback are motivating.
Now motivation can be fleeting. Right? Discipline is really where it's at. But being able to have motivation and setting yourself up Success for success is going to be a benefit that you can leverage.
Working towards a goal is a source of motivation and improves performance. So you have a very clear path and direction. That's gonna ultimately be helpful.
That, like, we know that. Right? That that makes sense. 90% of the time, specific and Challenging goals led to higher performance compared to easier goals. So this is an interesting one. I'm gonna stop on this for a second.
90% of the time, so having a Specific and challenging goal, not something that's too easy. So I do think there is something to, like, having digestible bites, but what this data show this is from 1968.
So this is, like and we'll come back to more updated references, but being able to have something that challenges you, Not being it too easy increases performance.
So the more difficult and specific a goal, the harder people tend to work to Achieve it.
And then the more you start working towards that goal, the more you have bought into it, the more it is likely, the increased likelihood you're going to Continue to work towards it, which I think is valuable.
It may feel like more of an accomplishment to achieve something you've worked hard for. So you wanna find that sweet spot when setting the goals.
So you want it to be challenging, but you don't want it to be, like, impossible, because otherwise, it's gonna feel defeating along the way, and you're not really gonna set yourself up for success.
Let's Define goal. Okay? So something you are consciously trying to do, driven by your value system, Directs your attention and actions.
Challenging goals ignite your energy and increase your effort. And accomplishing goals can increase satisfaction and motivation. Haitian. So be excuse me. Begin with the end in mind is a quote I've highlighted here.
So, again, if you want like, by the way, I'm, like, pulling this from a presentation I give. Like, I've given this presentation to, like, A massive scaled companies and organization that get contracted out for this.
Beyond me. Just wanna add value for you guys.
So being able to have that direction, being able to have that goal and thinking about the end in mind and reverse engineering.
It's just I wanna see what happens to my brain chemistry. At the end of 12 months, it's like a nice science experiment. I haven't been, like, 100%, Not consumed any drop of anything for a year straight since I was, like, 15 probably.
So that's, like, over 20 years. I've at some point had a drink when I was able to, or like consumed something that's impacted my brain chemistry.
So I want to really experiment and see what happens with that. Now I'm not saying that's what But if I think about with the end in mind, how do I reverse engineer that from a goal setting standpoint?
So 12 months from now, I know what the goal is. So then what does that look like in a short term capacity.
So that means, like, this week, for example, I just don't do anything. So then that's pretty simple, honestly. So that's specific, measurable, attainable, relevant, time sensitive, And I take that in digestible short term goals.
So it's simple. Doesn't mean it's easy. Right? Like, there's challenges, especially when stress comes up. You can default to wanting to have a glass of some wine at the end of the day or whatever your choice is around that.
So for me, it's, like, okay, now having a weekly checkpoint, the other side to Mark Wilson, we're gonna get into is writing it down.
So writing down, like, even on my Wiki planner, for example, like, this week, this is what I'm gonna do. And every day, I can check that off.
And every day, you can check that Putting on a calendar, putting in your planner, putting in your phone, sharing it in a public capacity, like, on social media, if you so choose to go on social media, it starts To build momentum.
Okay? So people are 42% more successful in achieving goals when written versus It's formulated mentally. So if I'm just thinking about it, and then I decide to write it down, the chances of me being successful increase by 42%.
If I told you I I could increase the likelihood of you having success with something by doing this by 42% and just taking, you know, a tablet in the morning.
You can do it. Right? So why not write it out? That's why writing your goals down are so impactful.
Then so it forces clarity around the goal. So you have to really start to get clear on it. Right? That's part of the steps. Motivates action. Then sets priorities and limits distractions.
You have a actions are very clear plan. Again, I go back to the plan around this one because it's, like, very helpful for that. Then overcomes resistance as well. So by being able to take action, having it written down.
You can start to map out, like, what could be some of the pushback points. Like, for me, I know, like, where I get stressed or at the end of the day, I wanna decompress and unwind, It can be a tempting kinda component.
So if I prep ahead of time, I don't have that in my surroundings or I start to have other things I can do when I wanna Press.
It helps with that. And then see and celebrate progress. So if I know, like, for me, it's been since, what, October 2nd, where I've not, like, had anything consumed in my body caffeine.
Right? Not even a drop. So, again, I'm not saying that to anyone else's needs it, just for me personally. Not even because I've had a problem, just because I wanna it's like a science Alright.
So for me, that's my checkpoints along the way. So maybe I'll get a massage one week, or I'll go out to, you know, Chipotle and just get some food, or I'll get myself some, like, headphones for the gym because I'm proud of the results.
So having these checkpoints, alright, if I do it 2 weeks, 4 weeks, 6 weeks, 8 weeks, how many there's little, like, things.
You know, often that's when you spend money You can just say, I'm gonna allow myself to have an hour when I do nothing. I'm just whatever that looks like. So write it down. That's ultimately what I'm getting That's a key takeaway.
42% increase of your success rate just from writing it down. So again, a goal without a plan is just a Wish. That's a great one. Okay? So there's a great expression. Wish in one hand, take a dump in the other.
And I'm being somewhat appropriate here because I'm on Amazon. See which one fills up first. That's, like, one of my favorite Expressions I've I've ever heard when it comes to, like, oh, I wish or I hope versus I would do.
So then we break down again that acronym, SMART. So Specific, measurable, attainable, relevant, time sensitive. Let's dive into specifics.
So define goals by identifying the 6 w's. Who is involved? What do I want to accomplish? Where am I gonna do this? Identify the location. When? Establish that time frame. And then which identify requirements and constraints.
Why? Identify specific reasons, purpose, or benefits. If there's no benefit to doing it, why are you doing it? Like, for me, the benefit to doing this is because I get to reset my brain chemistry a little bit.
I get to learn about myself, and I get to recreate patterns and habits that I noticed that may not serve me over the last, like, 20 years that have kind of gotten away from So that's the specific side.
Why you need a why? So this is a really, like, kinda obvious, but hopefully, it's it's on this. Again, your motivation.
This is when things are gonna get tough. You're gonna get pushed back. You're gonna have areas where it's not gonna be easy. This is gonna help you kinda Keep it going. Check back in on your why too. So this has to really motivate you.
This is kind of superficial. It's not gonna get the job done long term. It provides motivation when things are Stocking when you're feeling stuck. It resets your focus and then it allows you to help stay on track.
So let's make a A specific goal, and let's look at some non specific version of it, make it even more specific. So the non specific, I want to exercise, for example. I wanna exercise more. Alright. Now let's make it specific.
I will exercise for 45 minutes, 3 days per week, at the health club near my home. At Rogue Combat Club, for example, for those of you here in Asheville, North Carolina, I will go to Rogue Combat Club for for 45 minutes, 3 days a week.
I will take jiu jitsu 3 days a week. I personally set a goal, like, even today, honestly, I failed my goal. I was my goal is to go to jiu jitsu to 8:30 this morning.
I'm honestly not I'm under the weather. I'm running a fever. Like, I don't wanna get anyone sick, so I just didn't go. Instead, I worked out at my Did what I could control and not go super hard. But to me, that's the next best option.
Right? Because I have a strong motivational component, which is part of me of not being Able to, you know, decompress with other things at the end of the night is like having an outlet for my energy in the earlier parts of the day.
And I have other goals as well that feeds into this. Like, as we start to really get good at goal setting when I say get good, maybe more experience is the better way to word it.
As you get more experience with goal setting, as you get Comfortable that you start to have potentially multiple goals going on at the same time.
But I don't necessarily recommend that because even statistically, Likelihood of you having success with more than one goal at a time starts to drop pretty quickly.
Like, your failure rate starts really go up once you start doing more than one thing at a time.
Like, your likelihood of success with one goal is, like, 80 ish, 88%. Starts to drop to, like, below 60% when you start doing 2 or hit more things.
Now let's look at measurable. So, again, establish concrete criteria for measuring your progress toward the goal that you have set, the reverse engineering side.
When you measure your progress, you stay on track, you can reach your target dates, and you can start to evaluate and analyze, and then also increase effort required if you're maybe lacking 1 week.
Like, so for example, if If I need to reset or if I'm like, hey. You know what? I'm starting to notice. In my gym, I set a goal.
I wanted to go to jiu jitsu a 100 times over the next 100 days. I'm just mine was actually over a 100 days. I wanna go to jiu jitsu 50 Right? So I'm like, alright. I only hit 20 times, and I've got, like, 20 days left.
I know I'm gonna have to that goal now becomes impossible unless I do 2 a days, which I technically, you can start to increase and crank it But that's one thing I just wanted to, like, share with you guys.
Ask the question such as how much, how many, How will I know when it is accomplished?
This is a helpful component for the measurable. So let's look at a non kinda measurable goal and make it measurable, to give you this example. I'm going to eat more vegetables.
That's not very measurable. Right? Like, what's more? How do I quantify that? So I'm gonna eat 3 vegetables a day and will track my progress by making A check mark on my calendar each time I eat a vegetable.
Speaking of vegetables, I'm actually going to take this as an opportunity to highlight. We have our kind of, like, a little, like, segue here into the episode, which is I wanted to share with you It has a gardening seed set.
So this is a survival garden. These are heirloom seeds. We have 32 different varieties. We have bean, beet, bell pepper, broccoli, Brussel sprouts, cabbage. It goes all the way down the line.
This is something that, you know, I moved from my house to apartment. So I don't have the same access to a garden, but This is something I really enjoyed when I did have a yard and a garden and have that vegetable integration.
I like you take pride in being able to do that. And this just makes it super easy to do that, gives you all the varieties.
And then you also realize, like, time of year, the season for it. So that's really cool. And when it comes to, like, again, if you wanna set a goal around Vegetables and consuming them, grow them yourself. You'll take pride in that.
That's something you can bake into the actual goal that becomes really powerful Really motivating. So from my experience, I highly recommend and they they show up at your door within, what, 1, 2 days, depending on if you have Prime.
And there you go. You got all these different varieties. You can start to figure out with, like, square foot gardening techniques and strategies to that, but this is, like, I think super Helpful.
So I wanted to highlight that since I brought up the vegetable component. So with that being said, that's your measurable component, and that's how you can kind of integrate it and make it a little bit more successful.
So I wanna stop before we go into attainable, and again, take another kind of, like, sponsored content break.
Break. So this is where I'm gonna go back to our main sponsors of the the episode, which is the first one I I mentioned before, which is our wedge blocks. This is the Speechless wedge block set.
I have 3 of them here. So we got our 3 wedge blocks here. You can stack them on top. You don't even have to use them all like this, like, you just have that option. I think it becomes very space efficient. You can use them individually.
You have obviously 3 different heights, 3 different positions. So the really cool thing about these is, again, you can stack them if you need to. So if you I have, like, an equal height, so you wanna have them together.
If you're squatting with both your feet, you can do that, and they kind of equal out, or if you wanna do like single leg squats, lunges, split squats, you can elevate just one foot at a time.
You can really challenge again your stability. You can Focus on your mobility, increasing range of motion. If you have restriction in your hamstrings, it's gonna help get you deeper into your squat.
This is something I use in my coaching Dynamics and experience to help people get deeper into squats, open up their hips, open up the range of motion they have, and hopefully the goal long term is to impact injury risk as well as just functionality and increase your lift performance from it.
So these are, like, a really cool option you have with that in mind.
So I wanted to share that with you guys. Hopefully that helps give you some insight. If you wanna see some, like, workouts around that, let me know either in the comments.
You're watching live or, just in the description, reach out and let us know. Happy to share more insight So now let's go into attainable, in the actionable piece of the SMART goal setting.
So we have how. How do you intend to reach your So ask yourself, is it possible? That's a really important one. Right? Is this a table? If it's an impossible goal, like, we talked, we want it to be challenging.
We want it to be so challenging, though, that, like, you don't even feel like it's It's gonna happen. And then it's, like, pointless. You're just gonna get defeated at some point.
So are you prepared to make the commitment? This is a really important question. Like, are you true like, Really objectively ask yourself this. Are you prepared for the sacrifice it's going to take to get you there?
That is something I can't stress enough. Like, it can sound great to be, like, I wanna make $1,000,000. It's, like, are you really prepared for that commitment right now? Like, if you like, and and some people think they are.
But, like, Or, like, hey. I wanna graduate college. Like, are you prepared to make that commitment to go, to do whatever it is you do? Or, like, for me, like, I wanna be sober for the 12 months.
Like, I am so for the next one, like, am I I'm prepared for that commitment. I've already showed that, but it's, like, are you really prepared? Are you on the readiness of Change scale.
Are you in that action oriented or, like, planning stages? Are you ready for that? Are you, like, pre contemplated or contemplated? Which is a fancy way of saying, like, have you not even thought about it?
You're not even open to it or you're thinking about it but you're like not sure. You gotta really ask yourself, is this something I'm committed to? Are you willing to alter aspects of your life?
Are you real really willing to maybe change environment, Change your scenery, change the people you have around you, change your schedule, your habits, like, you have to really be prepared for that.
Otherwise, it's not gonna happen. And it's not gonna be Sustainably, that's the other part of the what I like about the SMART goal setting is, like, we want sustainability to all of this.
It's not just, hey, this is gonna happen for, like, 3 months and I go back to No. We want it sustainable. So are you willing to alter aspects of your life? Do you have the necessary skills, knowledge, time, and resources?
That's the other thing too. It's like, yeah, I wanna be a millionaire, but do you have the actual capability to do that yet? Oh, this is deep, but it makes a lot of sense.
Yeah. We're hitting you with all the stuff. Right, Nina? So that's the other piece to It is do you actually have the skill set, the resources, the knowledge, the time, and the resources to make it happen?
And if not, that's okay. Hey. But we modified the goal. We still want it to be attainable even if it's challenging. We want it to be within reach. Otherwise, it's just not not gonna happen. So this is a goal of sight action to be taken.
Does it motivate you? Does it actually want you to do it? Because if it's, like, yeah, I wanna be a millionaire, but I don't wanna get up early and I don't wanna do the things, like, who cares?
Everyone can say they wanna be a millionaire. That sounds great. I just go back to that one because that's, like, such Common thing I think most of us can relate to. Like, hey. If I gave you a $1,000,000 right now, you would want that.
But most people aren't that for a reason because and it's not because they're not willing to try. It's like if I laid out a clear path even if I actually, that's an interesting one.
If I told you what it took to get to even where I am right now, and I'm not a millionaire, but if it if I told you what it took to get to where I am right now, I don't know if a lot of you could do it.
I don't even know if I would do it again.
That's something I ask myself. Like, can I really go back through everything I've been through to get to where I am right now? By knowing what I know I had to go through to get here, would I do it? I don't know if I would, man.
Like, it was like, some of it's rough. Some of it's awesome. Some of it's really, really rough, And it's challenging, so I think that's an interesting one. So now, let's take a non attainable goal, and let's make it attainable.
So I will give up all food with sugar. That's a real like, I hear people talk about, like, I'm never gonna Sugar again, like, bro, how realistic and attainable is that? It's not gonna happen. You're gonna have sugar at some point.
Here's the difference though. I will cut Back my nightly ice cream to have ice cream 1 to 2 times a week. For me, it's Reese's. Right? So like I love Reese's. You guys have We're gonna talk about this.
I make my own peanut butter cups. Now I moved into a new place, so I don't have all the same cooking and baking stuff. So I'm, like, not making my own Reese's as much. I'm working back on that. But so I buy Hi, Reese's. Right?
So, like but that's a big thing for me is I will cut back instead of having, like, 2 bags of Reese's a night, which is, like, when I would be Consuming different things at night and, you know, like, not being a 100% sober, like, I would eat a lot I'd eat, like, thousands of calories of Reese's, which is why I've lost, like, £30 here.
All of 2023, if you guys have seen any of my social media stuff, I went from, like, £215 ish to now, like, 1.
88 ish from floating now I woke up a little heavy. I've been, like, sick the last couple days. I'm, like, 192. Like, floating around 188, 186, 185, let's call it.
There's a reason because I'm not eating Reese's like crazy all the And I felt, like, kinda hypocritical as a health coach, as a professional, like, doing that, and that's part of where I changed some of the habits.
So again, measuring and making it attainable.
So So you mean, like, I'm never gonna I'm not gonna say I'm never gonna have chocolate peanut butter cups or Reese's ever again in my life, but I will cut back the amount that I'm having. And that becomes Valuable.
So now we're gonna get into relevant and realistic, relatively, like, similar to attainable. But now before we go into that, I wanna talk about the weight lifting So we're talking about our 5 star weight lifting belt.
Right? So I'll the like, the thing to me about Using a weight lifting belt, you gotta know when to use it, how to use it.
And there there is value to it. Right? Like I like using it. Oh, we're getting a little butter Let's see when you're ready back. That's alright, though. I'm gonna talk about some of the controls.
You don't even need to see me to understand this, though. What I like using this for is when I am going for, like, a heavier lift, Whether it's a one rep I don't do a lot of 1 rep maxing anymore.
But if I'm, for example, let's say, doing a 10 rep max, I'm going for a new PR, something Hit that. Or or I'm doing a dead lift, a heavy bench, a heavy pull. Being able to properly brace into this becomes Evaluable from my experience.
Let's see if this will get back to, like, zoomed in focus. Playing with my new nice camera. So the here's the the components that I think will become It's Velcro.
So it's because I'm, like, sometimes we can say, should I get leather, should I get, like, Velcro, should I get this, should I get that? This one's super simple to, for a long, from my experience.
We're just gonna, like, open it up, throw it around the waist. Let me show you guys. So there you go. So I'm gonna show you how some of this is. Now normally, you would Here's this. Not on top here. Let's look.
It's got this thing that I slide it in, throw it in. So also this one becomes important to get the right This is a large. I probably should've gotten a medium, and you'll see why in a second. So we're gonna pull it all the way across.
Right? And then we're gonna really break. You want this tight. There's even still, like, a little bit of slack I got this when I was still losing a little bit of weight. So, like, see how there's some room here?
You want there to be no roof. You want it to be, like, tight to your body. You wanna Maybe. So that when you're lifting, you're gonna properly brace and breathe into it so there's, like, no room here.
And then in between seconds, open it up, Like, relax a little bit. Like, oh, okay. Complete. Which is why I like it. Like, look how easy that is to adjust.
I don't have to worry about it falling off. That's something I've seen with other types of weightlifting belts. But that's the only thing I will say for the 5 stars, but the only downside is, like, get the right size.
If you gotta even measure your waist ahead Hey, Tom. Do that. Because if you don't get the right one, it's not gonna be, like, ideal for this.
So hopefully that helps. And then in in our next break, we'll go over our Last sponsored product, which is, like, the microwavable bowl container, which we'll get into.
So right here, though, I'm gonna talk about the realistic slash relevant side of things. So Make the goal relevant to your life's reality. Like, how realistic is it based on how you're living your life?
For instance, if a weight loss buddy thinks your goal should be to compete in a ballroom dancing But you hate ballroom dancing and have stage fright, like, choose a different goal.
That's not the move for you. Right? That's not gonna be your goal. So Make it relevant. So let's take a non relevant goal, and let's make it relevant. I hate running, but I'm gonna go run a marathon. Don't do that. Right?
I've actually done that before. I hate running, but But I've trained for half marathon and ran it just because I wanted to, because if I have endurance athletes, which I work with, I wanna have relevant It's kind of like relatability.
Relevant. I love volleyball, so I'm going to join my town's adult volleyball league. And then we can make it like again, all the other components by specific. Oh, what's up, Delver? What's cracking, homie?
Good to see you, bro. Yeah. We're back once a month, man. We got the podcast back. We're gonna be on here once a month live streaming it, and then repurposing it, putting up on Podcast, so if you miss any of it, watch the full replay.
We're gonna make it really valuable for you guys, and then sprinkle in all our product fun. So if you have questions, hang out to the end, I'm gonna be talking about my products, My top ten picks.
So last one here is time sensitive time bound. But before we get into that, speaking of products, I'm going to talk about our microwavable bowl kinda covers.
So for these, these are pretty cool. Like, you can, again, throw like, you're reheating your food, Whatever you're doing, meal prep.
It's in a bowl. You throw one of these in the microwave so that if you heat that bowl up, you don't wanna burn your hands, which I've done many a times.
Right? You just throw that in there. Take it out. Don't worry about your hands getting all hurt and hot. You're good to go. You're protected. And these are just cool.
They're, like, very space efficient. You fold them up, Throw them in a drawer. Like, they come in a 4 pack. This is, like, a quote I never really thought of until, like, I got this sent to me from one of our sponsors.
Shout out to them for that, and it's just really a cool idea that now in hindsight makes sense. Like, how have I not had these before, honestly? So I'm gonna, like, kinda keep them at the apartment, definitely get some good use.
I've already used them before, Especially for my kids too. Like, I heat something up for them, and they're, like if you guys have kids, you know. But, like, they just grab, like, and they, like, burn themselves.
You don't want that. Don't do that to your kids. Or if it's, like, Ice cream, for example, they're freezing their hands off, and they wanna do that, like, nice little bowl. Don't get their hands frozen.
So hopefully that helps. It's it's definitely something that for me has been helpful. So I'll talk about time bound, time sensitive. This is the last piece of the smart goal setting. So a goal should be grounded within a time frame.
So just so you know you have your checkpoints along the way, you can touch in So oh, no time frame tied to it means no sense of urgency. That's, like, even in sales, we're talking about, like, right, they have Urgency, scarcity.
Same thing with your goal, like, if your goal is to, like, eventually lose some weight, that's, like, the most unreal like, un Specific, measurable, like, no time sensitive.
You're like, well, alright. What's gonna motivate you? So make it time sensitive too and measurable. Right? So not Time bound. So let's let's tighten this up.
Let's make this more timely. I want to eventually lose £10, which is our balance. Right? So now, time out. I will lose £10 by December 31st, and I accomplished this by eating fruit or vegetables with every meal.
I take a boot camp class 3 times a week. That's like specific, measurable, can be attainable, hopefully for If you're relevant time sensitive.
So we hit all those checkpoints, right, on the smart goal setting process. And again, if you guys are just joining in, like, double represent Couchless Live.
If you want this, Comment, let me know. We're gonna be sending these out in the newsletter, as well as if you guys are watching a replay on this, or seeing the podcast, He's listening to the podcast.
In the description, you'll see a link to be able to get access to this. I just wanna give it to you for value for free.
This is something I get paid to give presentations on. I just wanna share with you guys. Again, add value. Taking the Time to jump in on this. Hopefully it helps. So making your goals even smarter. So we add ethical and rewarding.
This is a bonus one that I haven't talked about until recently when I start in these presentations. Ethical. Interventions and execution follow professional and personal ethics. So it's gotta align with your personal ethics.
If you're, like, let's say for example, Well, gonna cut £10 and you're getting a nutrition plan, but you're vegan and it tells you to eat meat, that's not like ethically aligned with your goals.
Or for example, you wanna Increased performance at work, but some of the practices you have to do don't align with your ethical approach, it's not gonna work.
Then rewarding. End results Of the goal, come with a positive reward and brings a sense of accomplishment. That's what I was kind of talking about before with, like, and I'll go into my top fitness These pics, right?
So you can like, even, this is a good one, I'll actually plug Brutal Buddha real quick. Because they actually have some great clothing that I actually sent out as Yes.
Or I'm sending out as gifts to some of my clients, so I might have ruined the surprise for some people, but, like, their shirt and their joggers, I absolutely love.
Right? I actually have them in the car, right, I realized I Bring them, so I have them on underneath.
So I have them in in, like, my shorts in the car, and I made videos on them. So let's actually see if the video's up here, because then I'll make Make a video within the video, it'll be very meta, you know what I mean?
And the whole point of me saying that is, let's see if the video's up here, there we go, Oh, okay.
Let's see if they got it, let's see if they got it. Just like having something, like hey, I wanna get it, yeah here we go, this is a Perfect example.
Let's do a little screen share for you guys, so you can see what I'm talking about. Boom. Voila. Alright, so let's check this out. I'll see See if I can do, like, a screen within a screen. Let's see if I can reposition this.
Hold on. Hold on. We're doing layers here. Let's see if I can move mine over. Here we go. Here we go. You see me? You see me? Alright. Here we go. So, Now, I'm gonna stop that, I just realized I was recording that whole time.
We've got the brutal Buddha. So this is like the joggers Alright. And the actual shirt. I like both of these, because this can be a great reward mechanism for yourself. You're like, hey, I wanna set a goal losing £10 by this Hey.
Get yourself a nice pair of clothes that you're gonna fit into when you lose the weight. That can be a really powerful motivator that goes a long way in setting yourself up for success.
And there's actually another product I have in here the, cordless junker that I'll pull from this video really quickly, and I'll just kinda hide this.
Boop. And pull myself back in. Check this out. So just a quick plug on this one. Once it zooms back in, this is a random, like, at pit stop.
When it comes to these, like, smarter goal settings and rewarding yourself, being able to have something even like these jicordles jump ropes, like, this is something that let's say you You set a goal over a 100 days that you wanna lose, like, £30.
That's, like, one of the most common goals we have with our health coaching programs is over a 100 days losing £30 of fat. So let's say, maybe, you know, the 1st week you crush Shit.
You lose 5, 6, 7 pound, whatever. I'm just making up something here. Get yourself these cordless jumpers as an example. And the the cool thing I like about this is they're lightweight.
You can travel them. I throw them in my bag all the time. So when I was, like, in that video, you saw me it was, like, I think it was New Year's or New Year's Eve or I had my kids.
I couldn't make it to the apartment Gym complex we have, I couldn't make it to the gym, because the gym was closed, I just couldn't I had to get a workout in.
So I have something like this, bust them out if you're traveling. I have clients that travel all over.
This is a really good one That I really like as well, so I highly highly recommend having something like this. And it's a great reward mechanism as a gift to yourself, it becomes really here in my opinion.
Alright. So anyways, let's get back into it. So another kind of approach here I wanna share with you guys is the 5 principles of success goal setting.
So we have locks goal setting theory. I saw Lock before. And the idea that you wanna set a nice challenging goal and, like, write it down because it increases your chances of success by 42%.
So Lock's goal setting theory, you want clarity, Challenge, commitment, feedback, and tax complex task complexes. You wanna be com complex. Kinda run through these. So we have, 1, set clear goals.
Okay? Having clarity, very important. Right? Like, very clear on what we're doing, because then there's no guesswork involved in what's happening here. So being able to be very clear, very, like, specific, very important.
And with all these goals, I'm gonna highlight, again, the Wiki planner to this because this is just Such a great tool I use for all of this stuff, like, I read out my goals, like, I know exactly what I'm doing today.
Got my whole plan for the day, and the cool thing I like about what they do Is you actually score your day, so you rank the value of tasks and you get points for each task that you said you were gonna do.
So for me, like, live streaming right now is a 4 point task, And I have 3 4 point tasks for the day.
Those are the most valuable ones. Then you have, 32 or I'm sorry, 4 2 point tasks. Then you have 4 one point tasks, And then another 3 one point task.
So you add all these up, and they give you, like, hey, if you do 21 points or more, it's an outstanding day. And they give you this scale, so to me, that's, like, very motivating.
Like, oh, I like ranking my Hey. That way so that becomes, again, clear, having clarity, measurable, results driven, like and that's if I do that every day because I'm like, dude, imagine for 30 days straight.
90 days straight. If I spend 90 days straight just hitting a outstanding day, which is 21 points A day. Again, breaking it down by, like, my power test, 4 points per day.
It's really cool they have that pointing system. Makes it, like, each day becomes a digestible, measurable, like, win. And And if you stack those wins for a 100 days straight, 90 days straight, just imagine what's possible.
Having, like, an outstanding day every day for 90 days. And you have very specific clarity, so that's kind of important with the goal setting process, and I like that.
Again, the Wiki planner to revolve around that. So that's like a really cool process Listen. Just gives you clarity. So speaking of that clarity, put the go in your goals. So, like, being able to have written down detailed goals.
Again, going back to write it count. Being able to determine how you will measure success. Being able to evaluate how your goals make you feel, and then and rewrite if not motivated.
So if a month in, you're like, it's just not driving me, we reevaluate. There's nothing wrong with reevaluating, going back to the drawing board as the expression goes. Right? So number here too. Set challenging goals.
Challenge oriented goals. Like, challenge yourself. Think Goldilocks. This goal is just right. Like, Like, it's not too easy. It's not too hard. It's like that Goldilocks zone where it's just the right amount of challenge.
Again, put the goal in your goals. Does it Mark action and your interest. That's how you know if you got the kinda right Goldilocks zone. Cultivate discipline so you can work through problems.
So that's the other part of it. It's, like, There's gonna be, like, today for example, I didn't wanna do anything. I didn't wanna work out. I didn't wanna live stream. I was feeling so, like, sick and run down.
I didn't go to jiu jitsu, so I kinda like but that was transparently, that was one, I didn't wanna, like when I worked out in my apartment, like, I'm not getting any I'm not risking anyone getting sick.
Here in my live stream, I'm not interacting with anyone, I'm not risking getting anyone sick, I'm not interacting with anyone. But if I'm going It's a jiu jitsu. I'm, like, gonna cough and sneeze on people.
No one wants that. So the point is, again, cultivate disciplines. I didn't wanna do anything, but I still got out of bed I had it written down my planner, and I still took action on it, and that's part of the discipline process.
Identify incremental rewards. So my reward for today, for example, was, like, getting through these tasks at the end of today, I know I've got a delicious bag of Reese's, transparently, the heart shaped What what?
Then I'm gonna have half of them. I had half yesterday for, like, doing certain things, and I had set out to do them. I have the other half today. Right? So that's part of it. Research your goal thoroughly.
Early. So really set yourself up for success. Like, be able to map out what's it gonna take, what do I need based on your own experience. Like, you know yourself. Like, are you gonna hit it? And that goes to commitment.
Number 3 is secure your commitment. So must believe the goal is achievable. You have to believe, again, that relevant and attainable. It's that Goldilocks zone. So goal must be consistent with beliefs, ethics, and morals.
So if it's not like, again, if it's, like, alright, I can make a $1,000,000. Go back goal, but it's, like, Ethically, you don't believe in the path you're gonna get there, like, you have to do some criminal stuff, not gonna happen.
Or if, like, again, from a health goal perspective, it doesn't align with your Ethical and moral beliefs.
It's not gonna happen. You're not gonna do it. Like, if you're a vegan and you're like, hey, for me to get to this goal, the way it's laid out for me, I have to Eat meat.
Like, not saying you need to eat meat, by the way, to, like, be healthy or, like, lose weight or any or gain muscle. Like, just saying if the plan you have laid out includes eating meat and you're vegan, doesn't make sense.
Right? That's just not an option. So, again, here's the goal and the goals. Use visualization to imagine how your life will look if you achieve that goal. That's really important.
That one's, like, big. I do that for, competition especially in Hing. But now even for my own goal, realization is, like, visualizing myself attaining that goal. That's a big one. Then being able to make a vision board.
That's something I do with my kids, actually. We all All the vision boards together, and, man, I'm so proud of them. Like, they they helped me my make my vision board, and they hung their vision boards up on their bunk bed.
If you guys check my, channel, like, the Amazon channel, like, you'll see bunk bed videos I put up with the kids, and, like, they put up their vision boards.
A lot of it revolves around, like, going to Dollywood, with Disney World and, like, some, like, doing different bridges and going to New York, like, Verano Bridge and, like, San Francisco.
And all these fun trips we're gonna have planned and, like, some things we're gonna achieve. Create Create a list of beliefs and benefits from achieving your goals.
So, like, benefits from actually hitting the goal. So for me, going a year of complete sobriety, some of the benefits are, like, again, mental Clarity. Having my brain chemistry reset.
Being able to have an indirectly weight loss because I'm not having munchies late at night or I'm not, like, messing Sing with different things. There's a lot of value to that. And then revisit list or vision board regularly.
Have it within sight. Like, I have it at my house. So I see it everyday when I wake up, then be able to revisit it to make sure you're staying motivated with it as well. And that's where, like, again, planner becomes helpful.
Like, whether it's the I like the clever Fox one for my actual workouts to track everything or the Wiki planner, just for my day to day, and then revisit at the end of the 90 days what do I wanna make happen.
Am I on track for that? Am I strong pace?
And, like, where is that going? So that's helpful. Then number 4, we got 45, and then we're gonna bring it home, and then I'm gonna bring it bring it home with, my top fitness picks. So you guys Wanna stay tuned for that.
So embrace feedback. Like, seek that was the biggest thing when I did emotional intelligence course about 2 years ago now. Feedback was one of the biggest things that I struggled with, like, Truly being open to and taking action.
It's one thing to hear. It's another thing to truly take action on it. So feedback from yourself and others to tweak the goals. So, like, objectively look at, is this serving me here on.
Is this working? And then being able to take action on it. It's great to, like, have feedback, but if you don't do anything about it, who cares? And then Have accountability and establish check ins with each other.
Whether it's, like again, what we do with our coaching is not only we, like, as paid coaching services that we offer, we're obviously gonna check-in with you and hold you accountable.
But, also, we invite people to have accountability buddies in their life that they can reach out to in social structure, community, online, real life, like, whatever that looks like.
And then if you go win your goals, here's the actionable stuff.
Assess your progress once a week. So check-in with yourself weekly. That's what I like again. I'm gonna go back to the planner. You weekly do a review. So I do a weekend review and see how it goes.
Request feedback from others. Ask for that feedback objectively. Stop, keep doing, start. Use that as a model to organize feedback. So things you're gonna stop doing, things you're gonna keep doing, and things you're gonna start doing.
So you can kinda put it into those columns and organize, which I really He is helpful. Like, alright. I'm definitely gonna stop, again, consuming certain things because they don't serve me.
I'm going to continue to exercise, and I'm going to start waking up earlier, for example, 15 minutes on a weekly basis. Right? That's, like, some interesting use websites and apps to track as you want to.
I'm transparently doing more of the digital detox, so I'm getting off apps in my phone and using more of the written stuff and doing, Like, again, like, my fitness planner, writing my workouts, going to the planner itself.
I still use my phone. I obviously still create content, so it's ironic, but Just figured that's the component. And then last but not least, task complexity.
You wanna be able to have a certain amount of complex To ensure the goals are not overwhelming and too complex as well, but you do want to have enough of a challenge there that it intrigues you.
He'll allow more time to achieve the more complex goals, like, calculate for that, be aware of that.
And then reassess goals if you feel Stress. So if it's, like, overwhelming, it's okay to take a step back. That's something I transparently struggle with.
Taking a step back and adjusting the goal for, like, dude, I'm overwhelmed, man. This is not happening. Take a step back. Break A large complex goal to smarter or smaller chunks of sub goals.
So, like, long term, short term goals like I was mentioning before. So instead of a year of sobriety, Gonna do today. Gonna do the next hour. Gonna do the next week. Gonna do the next month.
Then do a check-in. Then you have a reward mechanism. Then you have objective feedback, and And you start to look at the things I'm gonna keep doing, start doing, stop doing, like, all these things become helpful.
And then again, lastly, I guess the other last piece, this is not, like, But the process is something I'll invite you guys to think about is don't forget about your environment, like, from a social environment to your physical What I mean by that is when it comes to your environment, if, for example, like, I know that if I wanna be completely sober and I'm hanging around People that are, like, especially in Asheville, like, there's breweries everywhere.
There's different temptations.
Like, if I'm hanging around a bunch of people that aren't sober, like, that might be okay, but it might be tempting, especially in the beginning. Gotta be mindful of the social environment, then physical environment.
Like, if I'm trying to be sober, for example, I'm not gonna keep things in my house that are gonna tempt me to not be sober. Or if I'm trying Time to not eat Reese's every day? I'm not gonna have Reese's in my house all the time.
I'm gonna go out buy them, eat them if I wanna eat them, and then not bring them into my house. Or If again, I wanna go to the gym, I'm gonna set myself up for success by having my bag packed the night before.
Or if I want to get into fitness and I'm struggling, then I'm going to get maybe the LOF resistance bands. That's like a segue into or even having the kettlebell.
So this is, like, another plug. So if you wanna get, like, a home gym routine going, you're struggling getting to Jam, having a kettlebell can be a helpful component because this is something that can be super versatile.
There's a variety of weight you can get. From my experience, you can get, like, One kettlebell, and do a total body workout, and getting a conditioning workout, and and even working mobility.
It's just knowing how to use it and having a program around it. There's so much you can do to this. It becomes extremely valuable. It's, like, one of the pieces of equipment that I recommend to you.
It's, like, probably my top five of things to get if you're getting into a fitness routine, if you wanna at the home gym or if you wanna develop a program and shake things up, kettlebell is such a great option.
Again, being able to have the multi grip purpose, like, you can do, like, a Regular goblet spots. You can do a bottoms up version. You can do single hand.
There's stability. There's strength. There's so many things that integrate with that. And then being able to also consider, like I'll throw Throwing the resistance bands. Let's pull them up behind me. Boom. We got our LOF bands. Right?
So the thing that I love about having our bands, Being able to work with the resistance band side of it, especially the long loop these are great for if you struggle doing pull ups and you wanna have support, you have a variety of resistance levels that It gets you to be able to do pull ups, or if you wanna work mobility like there's some great shoulder mobility.
We have an entire workout program that goes with this.
When you order these, you get an entire month's workout program Included in it, so you have no guess work involved. And it's total body, upper body, and lower body split, so you get everything covered head to toe.
And it goes up to 300 plus pounds of resistance. If you don't wanna go to a gym, and you still wanna get your workout in, or if you go to the gym, or you wanna travel, this is a great option.
Or if you wanna Add additional resistance to the gym. That's the cool thing too. This is what's variable resistance.
You hook it up to the bar, you hook it up to your dumbbells, and it can add resistance where you're at your most, Strong and inclined to perform more, and then it backs off when it gets too hard, so it's a great way to break through plateaus as well.
There's so much value into these bands, and then the set we have also comes The short loop, you can see hanging up right here behind me, whoop.
And again, these, like, you can put around your, weight, I'm sorry, your thighs, you can put around your ankles, you can do lateral steps, You could do core movements.
We have a whole workout program that goes with that as well. So there's just so much versatility to it. And it's like one of them It's literally the most cost effective thing you could ever have, and that's why we do them.
So hopefully that helps here insight too. So that's another thing. That's, like, probably my number one fitness pick would probably be the bands.
That's why we make them in the first place. And this is where I'll get more if you like my top picks and all the fun stuff. Now one thing I wanna talk about when it comes to supplements I have a few different supplements here.
I wanna talk about them, and we're gonna definitely break that down. So before I get into that, though, I do wanna talk about there's actually this, talk about Reese's peanut butter cups. Right?
So I love me some, Peanut butter cups, and one of the cool ways from what I've been experimenting with to be able to get a, like, high protein, a lower calorie, lower sugar Protein peanut butter cup is going with a peanut butter powder.
Instead of the actual peanut butter, you mix this in, and also you could do it For smoothies, it's a great way to still get that flavor. I love peanut butter. It's just like, I love it. Downside is it can be higher calories sometimes.
So being able A powdered version where, look, it's 50 calories for 2 tablespoons. That's literally a fourth of most peanut butters and nut butters, but it still has for every 100 calories, I like to see 10 grams of protein.
This is for every 100 calories. It has 12 grams of protein, so it's right in line with that. This is 50 calories, 6 grams of protein per serving, so that's exactly it.
Four grams of carbs, still got fiber in there, lower on the fat, you still have 2 grams of sugar, one of those is added so it's nothing crazy, and it's just a really, I think, A macro friendly.
Not that you should be counting calories per se, but it can be really, really helpful to that. Flavor enhancing, smoothie friendly.
You can mix it Water and a protein powder, and be able to have an amazing shape where you don't even need any equipment. You could literally just take this and then mix it with, let's say, our Levels whey protein, the chocolate.
I put these 2 together. This is basically like chocolate peanut butter cup right here. You just mix it up the right way, then you take a little frother Either put that with your blender, or, like, a mixer.
I use my, like, hydrosol even. I throw it in here, shake it up with some here, or I'll link the really if you wanna get super fancy, check this out. I threw my premier protein to double up on the protein.
Now we're getting, like, this is, 24 grams for 1 scoop. This It's 30 grams of protein, and then this is 6 grams of protein per serving. So that's 60 grams of protein. I take 1 serving, 1 serving, 1 serving, 60 grams of 18.
I've got a peanut butter banana chocolate, basically, like, smoothie or shake that's gonna help me from a Post workout recovery. There's just so much value to it. I can't even, like, emphasize it enough.
So that's, like, hopefully helpful to cover that component But one of the other things I wanna highlight is on the flip side so I've kinda mentioned different components around, like, vegan, vegetarian, like, the difference between, like, for example, our Whey protein, which is gonna be like an animal based type protein versus our the vital hustle, what I do appreciate about them, to me, this isn't the leanest I say leanus is not the most calorie and nutrient effective.
It's to me almost like a meal replacement, but it is a great option and it's vegan friendly.
That's, like, the other thing I like to highlight. Again, I'm not vegan, but I do like to mix that in, getting high nutrient density. So it does say one superfood.
I don't necessarily love when things get called Superfoods. But this is one of those I think delivers on that because if you look at the overall, not only nutrient diversity, but down here, you look at the blends of it.
The vegetables, the greens, the actual nutrients you get from this, the, Gut component to it, the fiber component to it, and then, also, you get your omega threes mixed in here.
So look at this. 86 superfoods, 20 grams of plant based protein, 22 minerals. You got MCT and omega 3 oils, pro and prebiotics. You get clinically tested, which I always love to see, digestive enzymes.
So these are all the great things that This is where, like, I don't even worry about vegan per se, and I don't judge you if you do, but just for my value, the differences I would say when I compare it to, like, A levels of whey based protein is just not as, like, lean.
So look, this is a 160 calories for I think it's 20 grams of protein.
It's 2 scoops. This is one scoop, a 100 In 30 calories, 24 grams of protein. So it's like a little bit more protein, a little bit leaner, but you're getting way more value in my opinion from this one.
So this is, like, again, it's just what you're looking for, but wanted to highlight that and hopefully that helps. And that's why I look at, like, when I think about supplements, that's the stuff I consider.
Speaking of supplements, one of the things I wanna highlight here is and this is like another thing you can kind of invest in from a gift to yourself as well as just something to set yourself up for success.
Here. When it comes to, like, a daily, like, multi vitamin and supplement pack, this isn't just a multi Vitamin pack.
This is a, like, entire supplements date. Like, I took mine earlier this morning, but I'll just highlight to you. So you take one of these, and I love how it's, like, easy to grab and go.
So if I'm gonna take my kids to school or something, I can just and take it down in the car. And originally when I got this, I thought it was just a multivitamin kind of pack, but it also includes your omega threes.
It includes amino acids. So let's look at everything. Vitamin a and d complex, b complex, your vitamin c complex, vitamin e. Your power complex, d k, so that's, It's like your, fat soluble.
You got your greens, so your, like, vitamins and minerals are even more covered there. And then you also have your minerals, Here's your essential minerals covered, calcium, magnesium, zinc, all this good stuff.
Yeah. Like, oh, man. This is super good. And then on the flip side, let's whip it around. We also have our joint supports of glucosamine, you You have your amino acid, glutamine.
Everybody loves leucine. That's the most essential one for muscle recovery, by the way, so that's one key to see. And you see, the only thing I will Hey.
For this is, like, there's 75 50 milligrams, which isn't the highest amount. But you do that as a nice start and throw into your day. It's a good The foundation to build off of. And then your herbal complex.
I'm usually not too worried about the herbal components, but seeing, like, for example, the ginseng root, the ginkgo biloba, and the, Varcy, that's, like, cognitive function of, for me, natural energy, so that's a great way to start the day.
This is, like I don't take anything else besides this on the day in now, and I've been experimenting this for I'm really liking it.
I wanted to share that with you guys. Now on the other side, I'll I'll highlight, like, another staple. This is another one I think everyone should have that's, like, maybe missing.
How many's like creatine monohydrate is a staple. I think if you're doing any kind of physical activity and you wanna improve your body composition, muscle recovery, performance, creatine, like, It's a must have in my opinion.
I've been messing around with Sports Research now more recently, and their brand's checked out.
I've done some digging on them, I've looked Came up, I really like the credibility and quality of their brand, and that's something that, like, I always like to look at.
It's like from a brand perspective, from like supplements, you can just like put anything on a label and just be able to say, oh, yeah.
It's great. But, like, from the digging I've done and the research I've seen with them, they don't have any, like, flags, they're quality, And they have 5 grams per serving, which is what I like to see.
So I do 1 in the morning, get my workout in, and then one at the end of the day.
I'm not saying that's what you guys need to do. It's just what works for me. And, Yeah. Just, like, getting creatine back in my day because I stopped for a little bit, actually.
Transparently, I just didn't, and I now am grateful they've kinda sent this to me. So I'm excited to have that in. I have, like, basically 3 months worth, I think, at this point, so I'm gonna have that for the next block of time.
And I'll make follow-up content to show you, like, results and updates along the way, but, like, Just it's just don't be afraid to have creatine.
Male, female, whatever you identify with, like, any goal that you pretty much should be having in creatine, it's just gonna help you.
It's not gonna hurt That's something I hear from people is like, oh, shabby couldn't hear your teen? Like, is my son too young? Is my kid too young? You should be having a creatine. It's just It's something you want.
Now the only thing I will say is, like, I'm gonna highlight our, Amazon Music. Dude, if you guys don't have Amazon Music on your TV, Messing up. It's like clutch thing. Now I'm just gonna pause for a second.
And this is even a price of service more so, but, like, have this for your home workouts or just for your overall, like, Home experience. I love having this on my Fire TV and just my kids. We have dance parties.
It's a great way to get active. And it just, like, sets the vibe. So I wanted to just, like, share that with you guys. Let's see what other So this is an alright. So here we go. Gonna highlight one. This one I think gets a bad rap.
This one can kinda feel almost like infomercialy, But it's really legit. This is one like now I would not say this is my top equipment pick, but if you want one of the best core workouts And you wanna use equipment.
Like, planking to me is probably gold standard, like, you could plank, have 0 equipment, you're good to go.
But if you really wanna level up with a piece of equipment, this is one thing that you can do almost anywhere, easy to travel with.
Look. It even, like, breaks apart too. So you can just pop it off, throw this in, like, throw it in your bag, assemble it.
It's, like, Very space efficient, very effective. Now the downside to this in my opinion is like it's very specific, it's core specific, it's not super versatile.
It's not as versatile as other things you can get, But it yeah. It's like very effective at what it does and hits a tremendous amount of your course and there's a lot of value in it.
I do recommend it. It's one of those things I think people think that's kinda gimmicky, but it's actually very legit in my opinion.
I I use it with professional athletes. I use it with people that, like, just wanna have body recompositions and, like, just get a 6 pack. Like, this is stuff. Or do they just wanna be healthy, Work on their injury prevention.
This is something I work with them on. Alright. So I think let's see. What else did I miss? I think we covered it. Oh, you know what the only thing I did miss? I'm gonna cover For ancient greens. So let me highlight that.
So So the ancient greens. This is one like I I take a multivitamin, I think that's valuable, but I do like to cover my bases in addition with greens for anything that might be missing or like maybe lower the nutrients.
And from an overall, like, fiber and just gut health perspective, even though it's not probiotic specific, like, there is a kind of blend for Probiotic and fermented components, especially with this one.
So there is an indirect and, I guess, somewhat of a direct gut health benefit, but that's not even why I take it. I just think it's a round out And, again, to me, it's still a supplement though.
So it doesn't mean, like, you don't have to eat vegetables anymore or fruits. Like, it's to supplement your nutrition. You'll still be eating fruits and vegetables and things like that.
This just helps bridge the gap on anything you're missing. And just I mix it in transparently with, like, a Gatorade and my creatine monohydrate in the morning, and, I do, like, a sugar free they're Gatorade hero.
You can do whatever you want. You don't even have to, like I know that some people process whatever, like listen.
If you're getting your nutrients covered and you're taking good care of your body, like, that's, like, the last little piece you get Worried about if you really wanna, like, completely transform things, but that's a whole another conversation.
To me, this is a great option to have to help round out your nutrition, and it's Probably within my top five supplement picks.
It's, like, creatine monohydrate, daily multivitamin, omega 3, getting your greens in, being able to have a good source of protein, and, I think that pretty much covers it. I'm missing one.
What am I missing? So we got protein, multivitamin, right, or greens. We got an omega 3, and What am I missing? Maybe vitamin d, actually. I would throw that in there. But I and the 5th one might be subjective depending on the person.
So hopefully that So what's another one? I I know I missed oh, yeah. Let's talk about So I wanna talk about protein bars in general, but specifically we're gonna look at the Built Bars. I've had these before.
They just sent them out to me though. I'm not the biggest fan of coconut. I do like coconuts. I wanna have these just as a variety because I tend to eat the same thing over and over and over again till I get tired of it.
So having the coconut's a nice change of pace. The puff, it gives it a nice Crunch instead of it being like a chewy bar.
What I will highlight though when it comes to bars, I want I just wanna give you my thought process on shopping for this stuff is for every 100 calories, I like to see 10 grams of protein.
So this has a 140 calories, 17 grams of perfect protein. So it's perfectly in line with that. 7 grams of sugar, but the key here is the 6 grams of sugar alcohol. So, like, everyone, be mindful of grams of sugar alcohol.
So, like, everyone be mindful, like, the thing about sugar alcohol, depending on the sources, like, it can impact gut health, still impact Insulin response, there's dynamics at play here.
However, I say that to say like, getting in your protein is better than having a candy bar in my humble opinion.
And it's still gonna help keep you full because there's gonna be protein in here. It doesn't have the fiber that I like to see in some other types of protein bars that I've had in the past, but it's A quick grab and go option.
It's definitely something that helps change things up, and flavors are pretty good on this one. So from my experience, it's definitely something I work in there.
Is it my number 1? I'll be honest with you guys, no. But it's definitely a great option, I think, to be able to have. But, again, it's not something I've become super reliant on.
It's, like, kind of a in the Kind of emergency situation to grab and go. Like, I like to keep them ready in my apartment, at the office, in my gym bag, my my alarm's going off, apparently. Hope that helps though. Let's see.
What else did I miss? We talked about that. The only thing I think I didn't talk about, guys, and then I'm bringing home after this unless you guys have questions, is my headphones. So got the JBLs. I've had these for a while now.
I wanted to share, like, I the biggest thing I think I'm impressed by these on is, a, when I got them, the price point, but, like, Realistically, how I've sweat pretty hard in these, but the biggest thing is the battery life on this.
Like, I've charged them twice, And I've had them since so it's that's 2 months. I've had these 2 months and I've charged them twice. And I work out on them every single Almost every day.
So that to me is, like, really impressive that, and I like it because I have cauliflower ear. Like, I can't have regular, like, in earbuds, so going over like that, They're great. I've actually used these for I was surprised.
I thought I was just gonna use them for, like, gym headphones, but I've used these on business calls because I didn't realize there's a mic built into it that you can use as well as the headphones, so it's, like, it integrates really well with that component of it.
Maybe it's not the best audio quality by comparison to other high end things, but from, like, a versatility, getting the job done, battery life, this is, Like a really great option.
I'm actually surprised by and this isn't like a sponsor thing.
This is like literally something I just paid for with my own money. And that's sometimes I like to show these more than anything else just because like, this is legit what I spent my And, even look, they can collapse it.
It's, just a versatile great. Honestly, it's one of the best investments I've made for the gym. I think being able to get In the zone when it comes to music, to me, is really valuable, so I do highly recommend that.
And then I tag this in with the Amazon Music, get in my zone, get my playlist going, and I'm off to the race, He's, like, a great workout.
So, hopefully, that helps you. And with that being said, I'm gonna go through to see if there's anything I missed.
I feel like I hit all the kinda Things, talking points. I think the only thing I didn't hit was vitamin d, which I kinda indirectly talked about in the Berberine, which I have other videos on.
Hopefully, that added value for you guys. It's Great to be back, doing the live stream. We're gonna do this once a month now to start.
I might have pop up ones. So next one will probably be around Valentine's Day next week Our next month, maybe a little bit before, a little bit after, but again, you can check on all the major platforms.
We're gonna have our podcast version of this out. Check the channel for any of the shop videos if you missed something or you wanna see more. Got a bunch of content coming at you guys.
I appreciate you guys. Thanks for hanging out. And, yeah. I will see you guys on the Next one. Delbert, it's great to see you. Yeah, Nina. Yeah, everybody that hung out. And I I appreciate you guys. Cheers.