%20(1).jpg)
Health & Fitness Redefined
Health and Fitness Redefined with Anthony Amen. Take a dive into the health world as we learn how to overcome adversity, depict fact vs fiction and see health & fitness in a whole new light.Fitness Is Medicine
Health & Fitness Redefined
Entrepreneurial Success Through Health
Unlock the blueprint to entrepreneurial success by prioritizing health and fitness with our special guest, Mark, a passionate coach originally from Ireland now inspiring change in Barcelona. Discover how incorporating wellness into your daily routine can be the secret to not only boosting your business acumen but also enhancing personal relationships and overall life satisfaction. Mark shares how top Fortune 500 leaders make health a non-negotiable part of their success strategy, proving that a balanced approach to life fuels productivity and satisfaction.
Ever wondered how to balance the demands of entrepreneurship with maintaining your health? Learn why squeezing in that morning or afternoon workout can be the game-changer you've been seeking, providing both physical and motivational energy to tackle your day. Mark offers practical advice on creating sustainable habits that seamlessly integrate into even the busiest schedules, ensuring your entrepreneurial journey does not come at the expense of your well-being. Whether you're launching a startup or steering a thriving company, Mark emphasizes the mindset needed for immediate boosts and long-term health benefits.
Finally, explore the foundations of entrepreneurial health with Mark's simple, effective blueprint focusing on six key areas: training, nutrition, mindset, lifestyle, goals, and sleep. Understand how strategic outsourcing of tasks like cooking and cleaning can reclaim valuable time for business growth while fostering personal health. Mark highlights the importance of consistency and flexibility, urging listeners to prioritize sleep and adopt a thoughtful approach to goal-setting and accountability. Tune in for insights on achieving a harmonious balance that advances both your business and personal wellness.
Learn More at: www.Redefine-Fitness.com
Hello and welcome to how To Fitness Redefined. I'm your host, anthony Amen, and today we're going to have another great episode for all of you. So, without further ado, welcome to the show, mark Mark, it's a pleasure to have you today.
Speaker 2:Thanks, anthony. Thanks for having me and, yeah, looking forward to a bit of a chat and just see what kind of value we can give your audience, if some at least. So yeah, thanks for having me.
Speaker 1:I think we can. I think if they're listening to me at this point 300 episodes deep, they're set. Yeah, really appreciate everyone. That's, by the way, since four and a half years ago when we started this Almost five years. That's a long time if you're hearing my voice. So thank you so much. So, mark, tell us a little bit about yourself and how you got into the health and fitness world.
Speaker 2:So my name is Mark, I am from Ireland, but I live in Barcelona at the moment, which was a big shift, in terms of the weather at least. So, yeah, I've been a coach since 2016. I played sports all my life and then, just as most coaches do, you go to the gym, you play sports. You naturally kind of falling to, oh, maybe I'll be a coach. And yeah, just, I've been doing it since 2016. Haven't really looked back since. I find my, or I think of myself, as extremely kind of fortunate and lucky as such that this is my job, because I don't really call it a job. It's more like a paid hobby, which I'm sure probably a lot of coaches can, can, can attest to. There are times where obviously it does feel like a job when you're waking up at 5 am to get into a cold gym at6 am, but, um, most times it's, it's awesome, but uh, yeah that's kind of me.
Speaker 2:In a nutshell.
Speaker 1:I don't want to bore you too much with the um, the full background but yeah irish coach got a dog and live in barcelona, so that's me in a nutshell I will say I know, know this is totally unrelated, but I know why you left Ireland. My wife's family is from Ireland.
Speaker 2:Oh, yeah, yeah, ireland is an amazing country. I was there for 24-ish years and then I went to London for eight years, which was awesome Slightly better weather, but not great either. And then, yeah, so the people ireland are best people in the world, but the weather is just absolutely oh, that's.
Speaker 1:That's what I'm referring to every day it just rains, overcast, rain, overcast. The sun maybe comes out for 20 seconds, hides again, and then it's raining again. Why do? Why are we here? Where's this beach?
Speaker 2:yeah, and ironically, ireland has some of the nicest beaches in the world. It's just that you can't really use them as a beach. They say you'll see on the newspaper this week, so-and-so beach in Ireland is warmer than the French Riviera. It's like, yeah, you go there, but it's like that for maybe two hours of the year. It's a lovely country, but don't go there for the weather. You'll just be disappointed.
Speaker 1:Yeah, shout out to everyone living in County Kerry right now Appreciate it Down to South. Yeah, appreciate everyone over there. So, mark, we're going to talk a little bit specifically about your niche. Right and I know you were talking a little pre-show it's people who are business owners. So before we really dive in, I just want a general understanding from you about what makes it so important for people that own a business to start a health and fitness journey.
Speaker 2:It's like I do a lot of content around obviously health, fitness and that sort of stuff, but in my opinion it is the most important thing anyone can do. But obviously now we're talking about entrepreneurs, business owners. I think in order for you to be as successful as you possibly can and you aspire to be, then you need to have health and fitness like number one. And for a lot of people that have been knee-deep in business for 5, 10, 20, 30 years, their first thing they're going to think of is like that, just that just won't happen, it can't happen. Then they might say I don't want that to happen because business is so important.
Speaker 2:But as soon as you get that health and fitness is number one, it just impacts everything else below it. So I always say if you have your health and fitness right at the top and then you have like business, family relationships, whatever else, it impacts everything else below it. And the opposite goes that if you were to have like your business is number one and then health and fitness will usually find itself like three, four, maybe number six out in priorities is, then eventually your business might be doing great, but if your health is all the way down here on your priority list. Eventually that's going to catch up with you and then your business is going to be negatively impacted as a result. So if you get that health and fitness journey prioritizing number one, it's just it's only going to have a good or sorry.
Speaker 2:Good is not strong enough. It's only going to have a good or sorry good is not strong enough. It's only going to have a huge impact in a positive way on your business, your career, your family relationships, all that sort of stuff. So, yeah, for anyone that's listening, that is in that entrepreneurial world, is like I just I can't stress it enough make your health your number one priority and it doesn't take lots. But yeah, just do it. Just simple as that. As Nike say, just do it.
Speaker 1:Yeah, fair enough. So I just got to say, if you look at the top Fortune 500 companies, right, the number one thing, every single one of those people and we've interviewed a couple of them they say fitness, take care of your health, hit the gym Bar. None that them. They say fitness, take care of your health, hit the gym bar none. That should be priority number one for a multitude of different reasons that we've heard them go through, whether it's it gets you started for the day, it opens up your mind, it keeps your brain going, it keeps you active, it keeps you engaged, it teaches you discipline and all these different aspects that they've talked about. As far as why that is the most important priority. So, for your sake and for people you work with, is there any one commonality, goal or reason that you hear from your clients that state this is the reason to work out? Can you narrow that down at all?
Speaker 2:So a reason why they do, why they want to work out. Can you narrow that down at all? So so a reason why they do what, why they want to work out, is that why they why?
Speaker 1:they do and why? Why it's like so important. What is that reason? So I work out, because what's?
Speaker 2:the reason you're here speaking for my own clients and just a lot, a lot of people in that circle I've spoken to. I'd that is a few, but if I was going to nail it down to one, I'd say energy. I'd say energy is these people are expending a lot of energy.
Speaker 2:Business requires a lot, not just physically, but then mentally, like it's exhausting making decisions all day and having to care for people and think about things and cognitively that just takes a lot out of you. So I know from just clients that when they first come to me is every single one of them will mention the word like energy. I want more energy. I want to do this because I want to wake up with more energy and have more endurance throughout my day, my week, my months and just overall feel better. So yeah, if I was going to say one, I say that and as my background as well is pain-free performance and it's kind of like what the hell is pain-free performance? But it's just allowing people to train and move and live without any pains.
Speaker 2:And a lot of these people I've noticed deal with some sort of injury or pain on a daily basis and that's a big reason why a lot of them come to me is because they get to that point where they realize and it's like it's like they are the business.
Speaker 2:Even though they might have 100 employees, it's like at the end of the day, they are usually the ones that drive that business.
Speaker 2:So if they're not on top form and their body is crumbling and they can't give 100 all the time, is that eventually that business is going to be negatively impacted.
Speaker 2:So for them as well, just kind of preempting later life is a big one for them as well. So I harp on and just stress all the time is like, the stuff you do now we're not doing it for now. Now we're doing it for like five years, 10 years, 15 years, down the line where you want to be able to like pardon my, my language you want to be able to scratch your ass unaided, you want to be able to walk up the stairs without having to think about it twice, and all these things that in the moment you might not think are that big of a deal. But trust me, in five years, ten years, if you had a choice between being a like an old person compared to being someone of the same age, but they're just bursting with energy and they can give all they can to their, to their career. So, um yeah, long story, short energy, and just having control of their, of their body, and just not being in pain.
Speaker 1:Energy is in the sense that their workouts rejuvenate them for the day. And is there a difference between whether working out and before you get to work, or after or during? Is there any kind? Of priority list you give to them.
Speaker 2:As in. When do I suggest they work out? Yeah, a lot of my clients train in the morning and that's just because of their schedules. It's just one of the big issues they have is, or the big issue they've had in the past, is consistency, which a lot of these people struggle with. I said people, as in entrepreneurs, is they often. Often they want, oftentimes they know what they should do and a lot of times they want to do it as in, like they want to go to the gym, they know they need to eat well, they need to sleep, but they use the excuse of not having enough time. Now, very often they don't have that much spare time because, fair enough, they're using it in their business, but it's about finding finding ways to to make that, to make those workouts fit. So a lot of the times it's in the morning, like personally I train in the afternoon.
Speaker 2:I just trained about an hour before we, before we jumped on this. That was about one o'clock, but most of my clients train in the morning and it's not just from a. I'm gonna do it because it makes me feel better during the day. It's just about trying to fit it in, um, but they all say it's like it sets them up.
Speaker 2:When you see someone finish a 45 minute weight training session, if you've been smart with it and you haven't absolutely destroyed them to the point where they're crawling out the gym and they can't do another rep, they should leave that gym feeling like they should, they could do more, and then that gives them a lot of endorphins. They feel great and then they can go on with their day. So it's kind of a bit of both.
Speaker 1:It's energy in the sense that it gives them more energy because they're fitter and stronger and healthier, but then energy as well in the sense of like that kind of like motivational energy for the day yeah, I, I definitely agree, and I kind of want to go into something I've heard from hermoses that's brought up, so it's definitely not my credit, but he always talks about spending the first four hours of your day prepping for tomorrow. And to me, when I, he's talking about working on sales marketing and of the company, about for tomorrow. But, the kind of the way I see it, it fits in perfectly with your health and fitness, because you're not working out for today, you're working out for tomorrow, you're working at for the future. So is that something that you fit in to yourself? Is that what you see like people need to spend their early morning hours working, setting themselves for tomorrow, or it's more just about getting it in?
Speaker 2:it's it's a bit of it's a bit of both, because you need to have both kind of mindsets to be successful. It's like you can't just have a short-term mindset, because then you will only do things with the here and now, and then if you only have that kind of longterm mindset, then you're not going to be as you're not going to be as focused in the here and now. So you need to find that balance. So, when it comes to your workouts, it's like everything I do I'll just use myself as an example. Like I train the way I do, I eat the way I do and I have the habits that I do because I want to like look, feel and perform as best as I possibly can now. But I do that. I do it all as well because I want to be able to like run around my garden in 30 years with grandkids and that sort of stuff. So that's my main, my main drive, and I tried to get that picture across to all my clients as well, or just anyone I speak to, with my content.
Speaker 2:I had a linkedin post a few days ago on something similar about this as well, saying how obviously the things you do now are great, but try to look at it through the lens of 30 years time. It's like and then, as you said, if that means spending the first part of your day doing you're working out to make you feel good here and now, then then cool, but you also have to just, and then, if it sets you up for like the next day as well, so it's um, well, yeah, I think I've, I think I've kind of rambled on a bit there, but um, yeah, you get what I'm trying to say. You need to kind of have both, both mindsets when it. But yeah, you get what I'm trying to say. You need to kind of have both mindsets when it comes to that particular thing.
Speaker 1:Yeah, I totally agree. I want to get more specifics because I think that's the biggest takeaway for people is what can they gather from this to really start now? Right, so what are some actionable steps that somebody can say hey look, listen, I just started a new company I think that's most people or even if you're a managerial role or someone that's interested in starting a new company say how do I start this health and fitness journey? Because between you and I, we know you can start diving in and then spend literally months weaving and learning through different studies. That's showing different things and it gets really super technical. So how do you introduce somebody to this world and what are some quick, actionable steps they can take to start now that don't seem overbearing?
Speaker 2:Yeah, it's actually quite funny. You asked me that because I did a podcast on Saturday, my own podcast, and it was a step-by-step guide to a step-by-step guide blueprint for entrepreneurs. It was pretty much just what would I do if I was starting off as not. Here we go. I should have a good answer to this. Um, I stood up into six categories. Let's see if I remembered them. So obviously you have your training nutrition mindset, you got your lifestyle, you have goals and sleep. So they were the six things I covered. So if I was just starting off and I wanted to start that health fitness journey, the biggest piece of advice I can give anyone is is go slow, go slow and make it super simple. So, as you said, like you could, you could spend months just literally 24 7 a day, 24 hours a day, seven days a week, just reading stuff about health fitness and you.
Speaker 2:By the time you get to the end, you would have a hundred different answers to the same question, like it's even I get confused sometimes and I've been doing this for like 20 years like it is confusing as hell.
Speaker 2:Um, so I would say go slow and just keep things super simple, like you don't have to do six workouts a week, you don't have to be doing hit workouts and the fanciest new thing and you don't need to be doing a squat on a bosey ball and all that sort of stuff. Just keep things as simple as you possibly can. Ideally, keep them as short as you possibly can. So if you see someone that's working out for 90 minutes a day and they're doing that five days a week, it's like cool, like let them do that. But for you, if you can work out 30 minutes a day, three days a week, strength training amazing. Just do that. Do that for a few months. If you can stick at it, then see if you can push it up.
Speaker 2:Because a lot of the problems these people have is that they're going from. They try to go from zero to 100. So they're so used to doing amazing things in business and the reason they're very successful is because they have that, that all or nothing mindset, where it's either do nothing or do everything, and with business that's that can be quite advantageous because you're just so focused on the goal ahead, the goal goal ahead of you, and that's just like to make business grow. So business, business, business and then nothing. Then it's just crazy for business, whereas if you do that for your health, it doesn't really work, because there will be times where you can't work out the way you wanted to because maybe you've had like a bit a meeting thrown in or like a sick kid or whatever it is. So instead of you like missing your or you can't get to the gym for your 6 pm session, you just go ah, I just sack it in, I'll go tomorrow.
Speaker 2:But then what happens? Something else pops up. Ah, I'll skip it, I'll go again. And then before you know it, it's wednesday. You're like you know what, not feeling it. I'll just, I'll skip the rest of the week and I'll start fresh on monday. And what happens? You're two months down the line of that crap happening, whereas if you were like, right, you know what, I can't make it to the gym, but let me go home and do like 20 minutes of like push-ups and sit-ups and squats because they're cool. I didn't get my initial session, but I've kept the ball rolling, so that's the big thing I would point out is just always have that mindset of something is better than nothing, especially at the start, because it's, it's not going to be smooth, especially if you're starting off.
Speaker 1:It's going to go. Can we break this out a little more, because I think this is super important? So you mentioned six habits, right, or six categories of things. Yeah, someone could be working on personally if I'm overwhelmed, but I'm thinking back to when, obviously, I got into the gym. World is a little different for me, but I know for a lot of entrepreneurs it's not the gym world and they're looking at. Oh my God, you want me to do six different things on top of the million others that I'm focusing on. So is there one out of the six that you would pick to start with, because I have an idea of what mine would be, but I'm very curious to hear which one specific habit you would start with above all else.
Speaker 2:Yeah, so if like I love training, I love working out and like that's just my passion and I believe everyone should do strength training.
Speaker 2:But if you were going to give me one thing to focus on and that thing might be like for just a few weeks, it'd be sleep. Yes, it'd be sleep. And as much as I love the gym, I love banging weights I'd much rather somebody get control of their sleep for six weeks, a few months, and then come to me then start strength training, as opposed to somebody strength training and going to the gym but then they're getting four hours of crap sleep a night, which is the case for a lot of entrepreneurs because they just don't value sleep and it's the whole like that bullshit of like you gotta earn your sleep and all this other crap of like sleeping you have to sacrifice your sleep to be successful, and all that bs that used to riddle the entrepreneurial world and it it still does to a certain extent, to be honest, almost like a rite of passage to sacrifice your sleep because that was cool and all that stuff. But it's not.
Speaker 2:So yeah sleep, which I don't know, if that was your own.
Speaker 1:Did we talk about this pre-show at all? No, yeah, I 100% agree with you.
Speaker 2:Yeah, I thought you would. Yeah, I thought you would.
Speaker 1:So I agree with you. Yeah, I thought I thought you would. Yeah, I thought you. So I've had an interesting take. That I heard yesterday, actually. So and I want to get your thoughts on this because I was like, wow, that makes so much more sense.
Speaker 1:So, when it comes to sleep, I'm thinking right, eight hours, nine hours, whichever really, seven to nine is your average person shooting for, trying to go to bed roughly the same time, trying to wake up roughly the same time, making sure it's good quality sleep, avoiding electronics, blah, blah, blah.
Speaker 1:But then I heard an opinion about this and I was like mind blown, if you took all of those different things associated with sleep and broke it down to one habit, like one specific thing you could do to improve your sleep, it was set an alarm for when you go to bed as opposed to waking up, and I was like, wow, that's it. Like setting alone to wake up, you could have gone to bed late and then totally screwed up and now you lack the sleep, you feel the tired. But if you set an alarm that it's time to go to bed, then you're pretty much guaranteed to get your set, your sleep in, you're guaranteed to have your circadian rhythm in check and it just makes everything seem so much easier and you're not waking up to a blowing alarm when you feel like shit in the morning I love that.
Speaker 2:I'm gonna steal that. You're gonna see that on my linkedin this week. I'm gonna. I'm gonna steal that, but that's yeah. You spoke about, obviously, circadian rhythm, but that's literally perfect. If I was going to give somebody one tip, it would be that as well. Yeah, the thing is I naturally I look at my clock and it's like when it gets like half 10-ish, I'm like right now it's time to go to sleep or try to get to bed, because I wake up at roughly the same time every night, but yeah that's a super habit.
Speaker 1:Yeah, I love that I'm the go to bed 9.30 the latest, so I'm knocked the hell out of 9.30, but regardless. So I just I love talking about macro habits, because that's what this episode I was listening to about. It just really got me thinking, especially in the entrepreneurial world, is I want to know how to take those six things you mentioned previously and condense them down to just a few macro habits of things that would pretty much solve everything else. So, obviously, sleep that one blew my mind, setting an alarm to go to bed. But what other macro habit could you set that would ultimately set you up? And I think you mentioned it quite a few times, which was strength training.
Speaker 2:If.
Speaker 1:I were to pick the next thing to focus on, I wouldn't care less about the sets, the reps, the weight. I would just say do strength training three times a week. Same time every Monday, at 9am, just as an example. Same time every monday at 9 am, just as an example. And wednesday, friday, like, just get that in and that will set you up for success on. That's like a second big macro habit you could say is that something you would agree on?
Speaker 2:that would become next yeah, 100, yeah, 100, yeah, yeah, thinking yeah, sleep like much. When I spoke at the start about how fitness means at the top, and then it impacts, like business, family relationships, all that sort of stuff, I have the exact same mindset or approach when it comes to sleep. It's like sleep has to be here and then it impacts everything else. And the thing is, when sleep is great, you'll know your energy's better, you work out better, you're like, you're not as groggy, so you make better nutrition decisions, all that sort of stuff. And then the opposite opposite.
Speaker 2:When your sleep is crap everything else gets impacted, so yeah, after training obviously probably nutrition, then after that as well.
Speaker 1:So break out nutrition. What's one macro habit you could make it? To make nutrition as simplistic as possible to get someone overall on the right track. Obviously it's not going to be perfect, because then it's nuanced. But what's something specific at a nutrition Can you say do this one day, so there's there's two I would give, but it kind of covers the same thing.
Speaker 2:And if somebody is extremely busy now obviously it comes down to the finances as well is I would pay for a meal company to get my meals delivered. If you can, if you're in that position to do that, do it like outsource so as much. If you can delegate as much as possible with your health and fitness, do it like if you can delegate someone to do your training program, do it because it just takes the stress off you. You probably don't know what you're doing anyway. Same with your nutrition. If you can just give that to someone and then you know that if I eat this, x is going Okay because. So that's the one big thing I would suggest, but it doesn't have to be that. So the other thing I would do is have repeated meals. Now, this is a big one for me.
Speaker 2:Like I'm so boring when it comes to nutrition and I think that's the thing that stumbles a lot of people is health and fitness is boring, like the results you get yeah, that's right. Like the results you and most people like a lot of coaches, like we're quite boring people in the sense of like we eat a lot of the same things all the time. We go to bed at the same time. We train and we lift like the most same exercises like every week, except we might change them every six to eight weeks slightly. Instead of like two feet, you're doing a single leg exercise and then six weeks later back to the two feet, two footed one. So we do a lot of the same thing. But that's why, like, we're successful, that's why we're healthy, we're fit, all that and so health and fitness is boring.
Speaker 2:And when it comes to nutrition, like I, my nutrition is so boring. Like I, for like I think that was the stage where I was eating um oats and protein powder for like six months straight. But I didn't do it, I wasn't bored of it, it's just that was what I did. I can't look at oats now. So at the moment I'm doing a protein shake with berries and that's been my breakfast for a few weeks. So repeated meals, just like it might be the same lunch Monday to Wednesday. It doesn't even have to be Monday to Friday like just do it for three days and then those three days is better than your usual eating out at a restaurant five days a week and then you don't know what kind of calories you're getting.
Speaker 1:So repeated meals.
Speaker 2:I would just get a few things where you know the calories, you know the macros, you know that it's packed with protein and you're just going to make life that much easier for yourself, because it's the same in business you plan, everything is done to plan it, and nutrition has to be the same. So if you know, if I eat this it's going to give me this. So yeah, repeated meals. I'd say that's the big one, it's a way of controlling your calories.
Speaker 1:I agree, we're all in the same boat. I eat the same thing every single morning, so nine pieces of cheddar cheese two pieces of sourdough bread.
Speaker 1:That's it, because it takes the thought process out of it. Right, I have so much in my mind already, I don't want to think about my nutrition. So if I can get five good meals and know the macros off of those five good meals, it makes life a lot easier. And I say, if you're someone that needs variety and you're really set on that, if you were to pick one specific thing to track, I would just say track your protein.
Speaker 1:I wouldn't even care about the calories, I wouldn't care about the fats, I wouldn't care about the carbs. Make sure you get one gram per pound specifically for men in for your protein goals, and you're going to realize you're going to be too freaking full to eat like shit anyway and you're going to get everything else. That's just going to kind of fall into place because we want to maintain muscle mass and we want to grow muscle mass. That's going to make us feel better. Increase our metabolic rate regardless. So I would say same boring meals. Just know the protein and you're in better shape than 95% of people out there. Yeah, 100%.
Speaker 2:I couldn't agree more. Yeah, yeah. 100%. I couldn't agree more. Yeah, yeah. Just get boring. Simple as that. Just be boring and you'll be very successful.
Speaker 1:Yeah yeah. That's crazy how people tell the opposite of what people think. And I want to talk about your food thing, and then we'll start wrapping this up. So this is so important and you mentioned something and I want to just dive into it a little more, which is have a meal plan company. Just send your meals to you. If you're an entrepreneur, right, your time, time is money. Everything you're spending on to grow your company is valuable time. If you say you cooked every single meal, you're talking about an hour, half an hour to an hour, to prep meals, or to go out to dinner, half an hour to an hour to order, and let's say that meal cost you $3 to cook it, right? So you're like, oh, I just saved $15 because I home cooked, but did you? Because if you took that half an hour to an hour and worked instead of cooking, could you have made $15 or more during that time?
Speaker 2:I know it's a great way of looking at it, isn't it?
Speaker 1:Yeah, if my wife wasn't obsessed with cleaning like she loves doing it, that would be one of the very first things I would outsource because I could pay someone I'm in a very expensive area $20 an hour I could easily make $20 an hour doing what I'm doing, instead of spending three hours a week cleaning my house. Same with cooking outsource cooking. If my wife didn't love cooking like she loves cooking, I would hire a chef. I could easily take all that time back that 40 50k annually and do it like make that money back to me, instead of sitting there cooking and thinking about it and stressing and taking my mind off the business 100.
Speaker 2:Yeah I, I couldn't agree more if you're in a position to, to delegate out. Just do it, because it's not about just. It's not about just that, like the calories and all that sort of stuff, it's the time you get back. Then you can spend somewhere else. So if your goal is to be successful in the business, then that's one of the ways that you can give yourself a lot of time and guarantee kind of results. Because you need to eat 2,000 calories, someone cooks with you, you're not going to really go off plan.
Speaker 1:So it's, it's yeah, it's, it's a no-brainer if you can do it, which yeah yeah, I, I totally see any other macro habit that you want to add into this before we wrap it up yeah, um, what did I go through?
Speaker 2:yeah, so, getting back to just if somebody's starting off, set yourself some goals, just it's, it's important to have some sort of goal set and it also helps with I'm not going to say motivation, because motivation goes like this. It's like it goes up, down, up down, up, down, up down, and that's what goals are for. If you're not someone that is like passionate about health and fitness, you need to kind of create that. That passion is such inside of you and that's what goals do. So set yourself a big ass goal, like a year down year down the line, write it down, put it on a post-it note, put it on your desk, just write down like I want to be.
Speaker 2:X, y and Z. I want to be 30 pounds lighter, whatever it is. I want to be able to walk on the beach and feel comfortable with myself and then just reverse engineer that 30-day goals, 90-day goals and the thing is, all these sort of things. I'm saying it sounds exactly the same as what you would or how you would approach a business.
Speaker 1:So these people that are doing this, you'd be like, do you know what?
Speaker 2:That sounds amazing to me because I do this in my business. And then what do you do with these goals? Review them? Did it work? Or am I at that 30-day goal? No, Crap Right. What went? Well? Let's double down on that. And then that's how you're going to achieve your half-baked goals.
Speaker 1:I'm going to say write it out and put it on your fridge. So when you go open your fridge you're like oh, maybe I shouldn't grab that cheesecake because it's right in front of my face.
Speaker 1:So that's what I tell all my clients. I have a money-back guarantee in our memberships and I say, listen, like you don't get the money back guarantee if you go off the nutrition plan. So I have them sign a separate piece of paper. It doesn't mean anything. And then I have to give it to them and I say, oh, you signed this. It states you can't go off the nutrition plan and hang it on your fridge. So when you go, look at ego man, I'm not getting my money back. And at least the money is the driver, as opposed to you wanting to lose weight, and it adds to the accountability aspect of it yeah, you need those sort of things.
Speaker 2:You need to play those little mind like tricks on your mind because, like I said, motivation goes up and down, so you need to put. I was telling you.
Speaker 1:Motivation goes up and down.
Speaker 2:Accountability stays with you forever exactly I love that, yeah, and I was trying to gamify, like gamify your health and fitness, like just try to make things like, like you said, put things on the fridge, like just anything you can do to kind of trick your mind. Is is gold dust when it comes to this, if it doesn't come naturally to you which for like a lot of people that maybe listen to this is like it might not so you need to find ways of creating that, that discipline, motivation and um and no wonder fridge sounds like a good one.
Speaker 1:Love it, mark I'm gonna ask you the final two questions I have to ask everyone, just to wrap this up. First one if you were to summarize this episode in one or two sentences, what would you take on message?
Speaker 2:so yes. So if I was going to summarize it, number one would be or, if you are somebody, if you're an entrepreneur, business owner and you want to make change to your health and fitness, like I said halfway through, go slow, go slow and simple. So two s's slow and simple and then you'll, like you said, if you do your weight training three days a week, you sleep seven to eight hours and you're you're mindful with your nutrition, then you will be better than 95 percent of people around. Like it's not that hard, like Health and fitness isn't that difficult, it's just the implementation that's hard. But keep things so simple. It feels like it's not going to get results, but it will get results, as simple as that. So yeah, just keep it super simple.
Speaker 1:Love it. And the second question how can people find you and get a hold of you and learn more?
Speaker 2:Cool, so you can find me on. Linkedin. Just, I get people finding, get ahold of you and learn more Cool. So you can find me on LinkedIn, just as my name, mark Gray, and same on Instagram, coach Mark Gray. Or you can check out my website, which is paradigmprojectuk, and, yeah, my DMs are always open emails, whatever it is. Just drop me a message and, yeah, any questions, I'll happily answer them.
Speaker 1:Thank you, mark. Thank you for coming on, thank you, guys, for listening to this week's episode of Health and Fitness Redefined. Don't forget to hit that subscribe button and join us next week as we dive deeper into this ever-changing field. And remember this is medicine. Bye.
