0:07

episode 31 cut

0:09

the noise . Wellness simplified welcome

0:12

. Welcome , I am lindsey hack do

0:14

we have to introduce ourselves ?

0:16

yes , every time . What if somebody's just jumping

0:18

on and they've never met us before ? First of all , you wouldn't

0:20

know that ben is a bit of a pain in the ass

0:22

, but here he is I am ben hack .

0:24

You have to remember , not everybody follows along every step of the way somebody .

0:25

First of all , you wouldn't know that Ben is a bit of a pain in the ass , but here he is . I am Ben Hack . You

0:27

have to remember . Not everybody follows along every step of the way . Somebody jumps on because

0:29

somebody sent them a message and said you will love

0:32

this podcast .

0:33

By the way .

0:33

Do that because we love you for that .

0:35

Totally , totally Do

0:38

we need to let them ?

0:38

know we're married then , if you haven't already figured it

0:40

out , if you are new here , ben and I

0:42

are married in life and we also are business

0:44

partners in our company hack to fit

0:47

coaching big mistakes

0:49

and , as you can tell , we are

0:51

not very serious around this joint because , well

0:53

, we love this and it's

0:55

our passion and what's the same ?

0:57

life's too short . No one's getting out alive that

1:00

is true .

1:01

That is true . But we also really believe , and

1:03

we have a 16 and a 14 year old daughter

1:05

a daughters , if you don't know and we just

1:07

we don't ever want to grow up , we don't want to

1:09

be old and grumpy , and

1:11

so we have as much fun as humanly

1:13

possible embarrassing our daughters

1:16

as often as we can , and just

1:18

kidding , we do that sometimes .

1:20

I think that's the secret . Right

1:22

yeah , Staying young , staying young .

1:25

Age is just a number , it is . Staying

1:27

young is the key .

1:28

You know it's interesting . You know I've said this and this isn't

1:30

necessarily related to what we're going to speak about

1:32

today .

1:32

But here we go . We're

1:36

just shooting from the hip . Is that a limb you're on ? This is good

1:38

.

1:39

Shooting from the hip is correct , shooting

1:48

from the pocket would be . So the secret to success , I think , is you've got to try and stay young

1:50

, right like life is serious .

1:50

It can get really serious , we can get stressed and there's lots

1:53

of responsibilities , but but I think

1:55

having fun smiling , having

1:57

a laugh , like these are all super important things

1:59

in terms of health as well , actually absolutely

2:01

, and that's not what our podcast is about today

2:03

however , no , no no , I'm bringing

2:05

it back to this because I believe this to be very

2:08

true as well , because I think

2:10

, ultimately , we can take ourselves

2:12

very seriously sometimes and you

2:14

know , we can be stressed about all the things

2:16

and anxious about all the things and I'm never going to take

2:19

away from anybody's stress or anxiety

2:21

but I also believe that

2:23

we should laugh at ourselves and make fun of

2:25

ourselves . And it's funny . We often , you

2:27

know , as you can imagine which I'm sure you

2:30

can if you've listened to any of these , or even this last

2:32

first minute of this podcast , ben and I you know we

2:34

, we dig and we make fun and we do

2:36

all those things and and that's just who

2:38

we are and how we've always been .

2:40

I read a story recently actually

2:42

, that said that's the secret to a successful marriage

2:44

Is

2:49

digs and plays and have fun . If you can playfully make fun of each other and not take each other

2:51

too seriously or take yourself too seriously in that relationship , and you can

2:54

have fun at each other's expense playful

2:56

, kind , not mean , but playful

2:58

and kind , pulling each other's legs , it

3:01

helps with that relationship and

3:03

I read that article . I felt like yeah , you

3:05

shared it with me , I remember we say that all the time

3:07

, you know it's just what we do , lindsay

3:10

will be mean to me , because that happens far more than

3:12

the other way around .

3:13

Oh please and I'm like , do you have ?

3:15

to be like that and she looks at me and she says

3:17

it's just what we do .

3:18

It's just what we do how about ?

3:20

I don't want that though .

3:22

Too bad , bad , too bad . And well , 23

3:24

years this coming April and

3:26

we have been married and our business

3:28

now has been booming for the last six and a half

3:30

years , so I feel like

3:33

it's a good thing . It's a good thing , do you

3:35

? Yes ? But anyways , on to our

3:37

subject , because I can just tell the way that

3:39

he was just holding himself that he was just about to go

3:41

somewhere else with that conversation and we're not going

3:43

there today . So well , let's talk about , are you ?

3:45

what are we talking ?

3:47

I am in control today . Yes , love

3:49

this part now . So we are talking uh

3:51

, very , very important , because

3:53

this comes up all the time with our

3:56

clients , with people we speak to , and

3:58

it is about understanding how to measure

4:00

your success , and so let's talk about

4:02

what that means .

4:03

Stop you . I just stop you for a moment .

4:04

Yeah .

4:05

Let's make it clear we're not talking

4:07

about the thing , are we ?

4:10

What thing is that ?

4:11

Or you know the thing that when you say measure our success

4:13

, that everyone goes to straight away .

4:15

Well , we are going to talk about that , but we're actually

4:17

going to talk about why that

4:19

thing , which

4:23

I if you know me or have known me I have been in this industry for 20 plus years and

4:25

I'm not even kidding you If I said the very first job

4:27

I ever had was in a fitness gym

4:29

very , very big box gym and

4:32

I had a client bring this

4:34

thing into me and I

4:36

hid it at my house for the

4:38

entire duration of our , of our sessions

4:40

together , because it

4:42

can have such a negative effect

4:44

. So , ben , what is this thing that we were talking

4:46

about ? I don't know . I wonder if anyone can guess you

4:48

know it's .

4:50

I'll describe it a little bit more . It's

4:52

the thing that defines

4:55

everything about your self-worth

4:57

.

4:57

Yeah , and it's the things that can change

4:59

your mood in a moment's

5:02

time . One number .

5:04

This thing produces a number that basically

5:06

defines your sense of self-worth

5:08

.

5:08

I hate it so much .

5:10

Do I have any ideas ?

5:11

I hate it so much , and if you've ever heard me say

5:13

beep , beep the scale

5:16

, you know that this is why

5:18

we're so passionate about this topic

5:20

. So we want to talk about how

5:22

the , the definition

5:24

of success , does not come from

5:26

the scale . Now , hold on and Ben's

5:28

going to be like wait , wait wait a minute .

5:30

I'm desperate to speak .

5:31

It's not that it doesn't only

5:33

mean that you have to not use the scale

5:35

, but Ben's going to explain a little

5:37

bit about why we need the

5:39

scale in our lives . But we don't want

5:42

to have such a massive

5:44

, you know crutch to

5:46

it . I guess is the best way .

5:47

I want to respond to that . Yeah of you know , crutch to it , I guess , is the best way I

5:49

want to respond to that . Yeah , I'm scared I might get it wrong . No , well , let's hear it All . Right

5:51

. Well , you can direct me if I do .

5:52

I'm in charge , so it's fine .

5:53

And maybe I am . But

5:56

you know , when you think about your health

5:58

journey , if you think about your fitness journey

6:00

, if you think about well being and

6:03

what you're actually trying to accomplish right

6:05

, we measure it in a few different ways and

6:08

I'm going to keep it super simple because we don't really need to

6:10

get into the detail . But if you think

6:12

about progression in health

6:14

, one is physical

6:17

body . So you could basically say how do I look

6:19

? Am I getting smaller ? Is

6:21

my body changing ? Am I seeing definition

6:25

? Am I seeing shape ? Am I seeing

6:27

different aesthetic aspects

6:29

? Okay , that's one . Number

6:31

two is you rock up to the

6:33

doctors for your annual , your blood test

6:35

and all of those things . Your markers

6:38

are changed , exactly your markers and you

6:40

see progression and improvement . That's

6:42

another area that we look at , and

6:44

then the third aspect

6:47

is simply from

6:50

a perspective of mental health definitely

6:52

. I always think of physical health , how

6:54

we look . Internal health , how

6:56

our body's operating . And mental health

6:58

, how we feel , how we think .

7:00

so we're going to take those and we're going to just break

7:02

them down a little bit further and we're going to

7:04

kind of explain which ones we think are the

7:06

most important , which ones we know people are

7:08

doing on a regular basis , and then areas that we really

7:10

feel like people can lean

7:12

into a little bit more , right .

7:13

And I think as well I mean obviously like all the things

7:16

in your journey like you've got to start to prioritize

7:18

the things that are important . I

7:20

think that's that's key . So you

7:22

know , there's definitely a ton of different markers

7:24

and things you can look at . Right , you might look

7:26

at three or four things . I might look at three or four

7:28

things . They could be different and

7:31

some of it's just personal preference . It could be tied

7:33

to specifically your goals . You know

7:35

I don't want to jump ahead but if my goal is to get stronger

7:37

, then maybe I'm going to be tracking lifting heavier weights

7:39

and what exercises I do for a lot of

7:42

people that might not be relevant .

7:43

That's not it , so we're gonna . We're gonna go over

7:45

. I think there's 16 of them and again , the

7:48

idea is , as ben just

7:50

said , there might be some that absolutely

7:52

have zero bearing on what you're looking at right

7:54

now , and that's okay and is it fair to say

7:56

?

7:56

I mean , I think it is fair to say , but basically

7:59

what we're trying to say is , when we track

8:01

our progress in our

8:03

fitness and health , we're

8:06

basically saying there's a hell of a lot more to this journey . There's a

8:08

hell of a lot more to this journey . There's a hell of a lot more to

8:10

your journey . There's a hell of a lot more

8:12

to your improvement and progression than

8:14

your weight .

8:15

Than the damn scale .

8:16

Okay , I'm just going to say this before

8:18

we get into it , I often say to

8:20

people and I hope this comes out right so you can tell

8:23

me if it makes sense . Okay , I often say to

8:25

people , if

8:27

they looked the way that they wanted to look

8:29

and if their body was

8:31

shaped the way that they wanted

8:33

to shape it and if

8:35

they had all of the energy and

8:38

all of the stamina .

8:38

They felt great and they felt great .

8:41

They slept great , would they care

8:43

about their weight ?

8:44

No , and we know the answer is no . The answer

8:46

is no weight

8:49

.

8:49

No , and we know the answer is no . The answer is no . If you looked and fitted into those clothes

8:51

and all of those things were exactly how you wanted them , then

8:53

you wouldn't care about your weight . You genuinely wouldn't

8:55

care about your weight .

8:57

No , and I think that's a big

8:59

piece of it . And so this is why we want to look

9:01

at these other markers , because success

9:03

does not just reside

9:05

with the scale , and people often say , oh , I've

9:08

lost three pounds this week , or I gained

9:10

five pounds this week , or whatever , and that instantly

9:12

says that they were successful or not successful . Is

9:15

there a part of that to be truth Absolutely

9:17

, in the sense that what you did this week may have worked

9:20

, what you didn't do this week didn't work ? You know

9:22

, metrics are good , they're important . However

9:24

, they aren't the only thing .

9:26

I also want to add to it as well , right ? So

9:28

if you think of fitness

9:30

technology and wearables , if you

9:32

think of Fitbits and

9:34

garments and Apple

9:37

Watches and all of the different

9:39

variables , and then you think of skills in your

9:41

bathroom and how technologically

9:43

advanced they've got , they give

9:45

you all of these different measurements .

9:48

The actual percentage of error on those

9:50

things is fairly significant , fairly significant , especially

9:52

if you are sitting on your scale or

9:54

standing on your scale in your bathroom and

9:56

then you go to the doctor and you're using a different scale

9:59

or you go to the . I mean , I've seen people literally

10:01

pull the scales off of like the home sense door

10:03

, like walls , and stand on them and see

10:05

and they're like , oh my gosh , I've gained weight . It you

10:08

have to use the same metrics . You can't use

10:10

different scales .

10:10

But even in the sense of like , not just simple

10:12

weight right . These things now push out , like

10:14

your BMI , for example .

10:16

Yeah , body fat , composition Body

10:18

fat . They put you know , muscle

10:21

percentage , fat percentage I mean fat

10:23

percentage is hilarious when you see them on these

10:25

machines because it's so inaccurate

10:27

when you see them on these machines because it's so inaccurate

10:29

and I think that's the key is like we're

10:34

also putting a lot of onus or people put a lot of onus on something that isn't actually a hundred

10:36

percent accurate as well , and one thing to say to that is that if you are

10:38

using the same scale or the same app

10:40

or the same whatever you know , you can use

10:43

that as a gauge for sure . But the problem

10:45

that we consistently the incorrect number , but

10:47

if you're trending down , you're

10:53

trending down , you're trending down , we're good . Trending up , it's good as well , depending on your goal

10:55

, right , so okay , so let's talk about this . So the very first one is body measurements , and you'll hear ben

10:57

and I both talk about this with our clients , with anybody

10:59

who asks , because , you know , measurements are

11:01

one of those things that can change

11:03

, no matter what the scale says

11:05

, right , right . So if you want to change

11:08

the way that your body looks , measurements

11:10

are a really good way .

11:13

As you , if you've been following along , I

11:15

piloted one of our programs

11:17

and that program ended

11:20

up in many results . But one of the

11:22

results was weight loss for me personally

11:24

, which I mean we didn't

11:26

really expect . But it

11:28

is what it is . It looks good , it's helping

11:30

with the goals that I have around running

11:33

, etc . But the interesting thing

11:36

tying to that which we're going to jump into

11:38

is my clothes hang off me now yes

11:40

, yes .

11:41

So this , this is , this is one of those things , right

11:43

, where there's multiple parts

11:46

to measurements , okay

11:48

. Okay , one of them is taking a tape

11:50

measure and literally measuring each part , you

11:52

know , and there's that . There's , of course , there's

11:54

apps that kind of do that for you . And

11:56

then there is what Ben just said clothing , which

11:59

I think is such a big piece . It's the easiest one , it

12:01

really is .

12:01

You just pull something on , you're like this feels , this

12:03

actually feels a little bit more comfortable

12:05

. She feels a little bit more comfortable

12:08

. I

12:11

was chatting to Gemma and we were just talking about , you know , there's different types of clothing , that's

12:14

, and there's those clothes that you try on and they just don't feel good at all . There's

12:17

those clothes that you try on that feel

12:19

great and you feel comfortable in . And then there's

12:21

those clothes that you love but they just they

12:23

take work .

12:24

Right . When you put a clothing on

12:26

and you feel the change and it's starting to fit better

12:29

and it's just more comfortable you , every

12:31

single person , has a pair of those jeans or

12:33

that dress or something that they have in their

12:35

closet for the days where they put it on and they're just

12:37

like , yes , and clothing

12:40

is a really simple , they

12:42

just feel so good . Yes

12:45

, he's laughing

12:47

at me , guys , but that's okay . So the

12:49

the clothing and measurements are

12:51

are really , really important , because

12:53

when you are on even

12:56

if it is a weight loss journey or a health journey

12:58

, whichever way you're going , it

13:00

will make a difference in how you

13:02

look . Now , remember , the reason we say this and

13:05

Ben had pointed out earlier is this

13:07

is the physical side of things . Right , you , you

13:09

might have pants that are hanging off you , you

13:11

finally fit into those jeans that you've been wanting to for

13:13

a while . You know , I have a client who's desperate

13:15

to get into a dress she wore , you know , before

13:17

her wedding , and this is like her goal , and

13:19

so having those things are really important

13:22

because you're able to measure that

13:24

for success I think it's interesting as

13:26

well .

13:26

In actual fact , you know , we should probably give ourselves

13:28

a bit of a slap on the hand here , because I think

13:30

there's actually a natural sequence to these things

13:32

, and sometimes the physical aspects aren't

13:34

the first to happen .

13:35

They aren't the first to happen , and that's a really good point

13:37

, and so we're going to move on , because there's

13:39

lots here that I want to cover . So , of course , we

13:41

talked about measurements . Body

13:44

composition is a big one , and again

13:46

it is a physical . So you're right , maybe we're in

13:48

the wrong order here , but having an understanding

13:51

of your fat versus muscle is really important

13:53

.

13:53

Right , and I think that goes back to the fact

13:55

that if you're getting that from a scale , there's

13:58

going to be a margin of error . So it's not a number I would take

14:00

to the bank , to be honest with you . But if I did

14:02

get it done in , an environment whereby

14:04

there was accuracy , then I'd

14:07

take more . You

14:09

know , I'd put more weight into that response

14:12

. Yeah definitely , Like we've said , if you're using

14:14

the same skill and it's giving you a percentage

14:17

then

14:22

if you're seeing that percentage drop , then that's a positive indicator , right ?

14:23

Yeah ? And I'll tell you , I use an app called Me360

14:25

. So me , and then the number three written and then 60

14:28

written , and it is actually a really

14:30

great app to visually

14:32

see some changes . It's a body mapping , it is

14:34

it's a 3d body mapping

14:37

. It takes really cool photos of

14:39

you . Um , you can do , yeah

14:41

, it's kind of confronting . It is confronting , but

14:43

it gives you measurements , it gives you body composition

14:45

and , again , if you're using it regularly

14:47

, it gives you a really clear idea . And there's

14:50

nothing better than visual , which is

14:52

, again , photos are always a good one on there too

14:54

, but this one is more like a 3D mapping

14:56

of your body , so you don't see yourself exactly

14:58

. It's kind of weird , but kind of cool at the same time

15:00

.

15:00

What's really cool about it actually is that

15:02

it gives a side by side or you can select .

15:04

Yeah , you can compare them and I think that's for

15:06

me .

15:07

That's where the power is . If you're looking at an image of

15:09

you , that's a 3D map of your body

15:11

. So imagine you look like a mannequin

15:13

. Basically , that's pretty much how you look . You

15:15

know , if you put your side by side from

15:17

two months ago or three months ago to today

15:19

, you can see the progression right , so you might

15:21

actually not even be able to see it clearly

15:24

day to day , but once you put

15:26

it next to your old self , it's like having

15:28

two of you one from three months ago and one

15:30

from today .

15:31

Yeah , and photos are definitely on this list , and one

15:33

of the things that I say about photos is sometimes it

15:35

can be challenging . You've got light issues , you've got

15:37

clothes issues . There's so many different ways that

15:39

you can take a photo and do a

15:41

side by side and not quite see the difference . But

15:43

when they're doing a 3D map of you , there's

15:46

very specific instructions on where to do

15:48

it and how to stand . Then it's a really

15:51

great way of seeing it . But again

15:53

, that's a physical and , to be

15:55

honest , as Ben said , that might

15:57

not be something that comes right away . The weight loss

15:59

may not come right away , the measurements

16:01

might not come right away , but the more

16:03

things that do come right away are the things that we're

16:05

noticing on a regular basis .

16:14

One of them and this is probably a big one is energy . Yeah , I mean , that's a huge

16:16

one , right . You feel like you have more energy . You feel like you have greater stamina . Right

16:18

, you feel like you don't kind of blow

16:21

up earlier in the day , you're able to keep going

16:23

.

16:24

Energy levels are fairly consistent , right , and I had

16:26

a client ask me a few weeks ago about how do you

16:28

, how do you measure energy , and I think the

16:30

best way to do it is to look at your

16:32

energy levels at the days , at the times of

16:34

day . So , for instance , a lot of people have that like 3pm

16:37

slump . Okay , so we're not going to

16:39

need all the reasons , but let's just say you have a 3pm slump

16:41

. Your energy level measurement could be every

16:43

day at 3pm . You give yourself a 1 to 10

16:45

scale , 10 being your energy levels off

16:47

the charts . You're like the energizer bunny . 1 being

16:50

I need to crawl under my covers and never

16:52

come out .

16:52

I think the thing about energy is it's all relative

16:54

to you . So it kind of goes back to what we've spoken

16:56

about in previous episodes . It really doesn't matter

16:58

what you do . No it

17:01

matters what you do , but not what anybody else

17:04

does .

17:04

So that's why a scale is really good , because today

17:06

you could say , okay , I'm a two out of 10 . And

17:08

then in a month's time you could say , at that 3

17:11

pm mark , you're a four or five and eight

17:13

out of 10 . And that's progression , that's

17:15

, that's improvement , right ? So

17:17

I think that's important . So clothing fit is off the on

17:19

here too . Another one that Ben mentioned for himself

17:21

, which is strength and stamina . You know we've

17:23

talked about the importance of strength training , talked

17:28

about the importance of strength training , especially for women . I posted recently about the idea of

17:30

women don't want to get quote unquote , bulky , and we've talked about that before . But

17:32

here's the thing with strength and stamina If you're

17:34

lifting heavier weights or you're progressing

17:36

through weight training , that

17:38

is a big , big indicator that

17:40

you are doing what you need to do to get stronger

17:43

and stronger and stamina are great .

17:45

Right , yeah , I mean a hundred percent . That's the

17:47

progression is very quick . What you're looking

17:49

at is the difference between something that's tangible and

17:52

quantifiable and something that's

17:54

not right . So quantifiable is anything

17:56

that gives us a number . It could be a scale .

17:58

I can put it into a graph

18:01

.

18:01

Whereas some of them aren't quantifiable

18:03

Like so , for example , energy . You've got to kind of

18:05

really come up with your own scale you

18:08

know , it could be whatever you want a lot

18:10

of the apps that I use for running

18:12

will have as simple as smiley

18:14

face yeah , flat smile . Yeah

18:16

, how did you feel ?

18:17

yeah , and then if you wanted to go back

18:20

and you were an analyst

18:22

of data which I am definitely not , but I know

18:24

ben is if you wanted to go back and

18:26

look , you would look and see you . Hopefully your

18:28

energy levels , example , would have a lot

18:30

of smiley faces .

18:31

Well exactly , it could be as simple as that . Right , it

18:33

could be traffic lights green , red , orange

18:36

, amber , whatever Yellow .

18:38

You call it yellow . Yes , of course , guys

18:40

. Please tell us . Do you call it yellow

18:43

, red , yellow , green

18:45

, or do you call it Green ?

18:47

amber , amber , it's orange

18:49

. Effectively , it's not orange , it's yellow .

18:51

Anyways , we're moving on .

18:54

I don't feel like this is finished . Maybe here

18:56

it's finished , but this is definitely not finished

18:58

.

18:58

Please , please , tell

19:01

us , do you call it amber or

19:03

do you call it yellow ? Moving on , but having

19:05

a track system of some description , because

19:07

here's the other thing . The next one that is going to be

19:09

something that we're really , really talking

19:12

a lot about is your mental health and your

19:15

mood , right ? So , going back

19:17

to mental health and mood , it

19:19

also . He just showed me something . It also says yellow

19:21

, otherwise known as Amber .

19:23

So we're both right . This is the first time we've ever been both right .

19:25

Yes , All yellow , otherwise known as amber

19:27

. So we're both right . We've never been both right . Yes , all right . Moving on mood mood and mental

19:29

health , that was a really important part . It's kind of like

19:31

energy as well yes , but , but

19:33

it is and and again , if you're going back to the

19:35

green , yellow , red if that's

19:38

what you choose or happy face , not so happy

19:40

face , you know , not not a happy face . It's

19:42

looking at like your stress , your clarity

19:44

, right , these are things . And again , it is much

19:46

harder to metrics this is

19:48

that even the right term , by putting it into a measure

19:51

, it data . But it does make

19:53

a difference , because I feel like this is something that people see quite

19:56

quickly , yeah , when they make a change , totally and

19:58

even if it's just an uplift in your sense of

20:00

um actually

20:04

taking action towards

20:06

your health .

20:07

So when you're not working on your health , you

20:10

know you're not feeling great . When you

20:12

start working on your health , you can be neutral

20:14

, but as you get momentum you start to feel

20:16

really positive about the progression

20:18

you're making , and then if you do miss a workout

20:20

or if you have something , that's when your mood changes

20:23

. So it's an interesting one and it's super important

20:25

as well just

20:29

to say that these aren't , like you know , as much as like we joke about , like a graph and all

20:31

of these and tracking and stuff like that . I mean the tracking can be simply , I check in with myself

20:34

at a certain time of day , how am I feeling , I'm feeling

20:36

good , and then you basically can turn around and

20:38

say , on the whole , I've felt quite , quite

20:40

energetic at three o'clock in the afternoon

20:42

. This isn't some task that becomes

20:44

like another .

20:45

My fitness pal no , whatever

20:48

it might be , I think the big thing is and the reason

20:50

that we're going over these is yeah

20:52

, is . Is that ? The scale tends to be that milestone

20:54

? The scale is oh , I get up in the morning , I go for my

20:56

pee , I take all my clothes off and I step on the scale . That

20:59

becomes part of a routine . What we're

21:01

saying is that we're wanting to try to take that

21:03

routine and break it

21:05

so that you're doing some of these other things instead

21:07

.

21:07

We define our self-worth by other things we

21:11

try to .

21:12

We try to , all right . So I'm going to go through these next ones

21:14

, because we've talked a lot about them on this podcast . Sleep

21:16

quality is a big one . We have a whole episode

21:18

on sleep that you can take a listen to . Consistency

21:21

in our healthy habits Again , there are

21:24

at least three or four podcasts you can go back on

21:26

that , but these are things that you can

21:28

do . I know Ben posted a

21:30

post on his Facebook or Instagram that talked

21:32

about what consistency looks like and it's a really

21:34

, really good visual . Right ? It's not checkmark

21:36

, checkmark , checkmark for 30 days straight . It's

21:38

checkmark , checkmark . Oh , I didn't make it Checkmark . So

21:41

if we go follow a monthly metrics

21:43

measurement , then we're going to look for more

21:45

times check marks than Xs .

21:48

And that's the beauty of it . You think about that . I mean just

21:50

taking it from that particular graph . If you imagine

21:52

that there's 30 circles and

21:55

six of those are red and the remaining

21:57

24 are green , yeah , win , massive

22:00

win , that's an 80%

22:02

showing up rate and a 20%

22:04

missed or skipped or whatever

22:07

, to make massive I mean massive progress

22:09

at 80% . That is that is exactly

22:11

what you need to be , that's exactly it , that's exactly

22:13

it .

22:13

And so again , for those people who love

22:16

to do graphs and scales and all

22:18

of that stuff , I'm a visual person . I

22:20

am . I'm not necessarily a graphing

22:22

, you know , focusing on that , but that visual

22:24

where you take the reds versus the

22:26

greens in that scale , when you have

22:29

more greens , it feels great

22:31

and that is how you can track your

22:33

consistency . Flexibility and mobility are

22:35

another one . Again , I think we could probably do

22:37

an entire podcast on that .

22:39

You know I like flexibility and mobility in the sense that

22:41

that's a focus , but it's not necessarily a focus

22:43

. Like you know , it's something that's that's a focus

22:45

, but it's not necessarily a focus . Like you know , it's something that's

22:47

simply very , very , very important . But you know , unless you're already

22:50

moving that body and super healthy

22:52

and working out and stuff , you know that's

22:55

that's maybe not the first priority you look at .

22:57

Well , and just on a side note to that , which is not really

22:59

, this is what we're . What when we talk

23:01

about um flexibility , for example

23:03

, I had a client once come to me and say I really want to learn

23:05

how to do the splits and I'm like is that your sure

23:07

? No , because I cannot do it . But if that's

23:10

your focus , then we can absolutely

23:12

work on it , but if it's not your focus

23:14

and you want that as just part and parcel

23:17

of the course , then it isn't going to be something

23:19

that you're focusing on . I have another client who's like I really

23:21

want to learn . You know the strength , and get , get

23:23

myself into a wall , sit for five minutes . I'm like

23:25

, okay , is that the focus ? Yes

23:28

, they really do Um , because I saw somebody

23:30

do it and I anyways , it doesn't matter . But the

23:33

reality is the reality

23:35

is that if that's your focus

23:37

, we absolutely can make it happen . But

23:40

most people that's not their only focus . You

23:42

know , it's kind of like I want to be able to do pushups on my toes

23:44

. I want to be able to do these things . It's part

23:46

of the , of the practice , but not

23:48

the focus .

23:49

All about your goals .

23:50

Right .

23:51

Everyone's got unique goals , different goals . There might be

23:53

some similar goals , but I think you know some things like

23:55

that can be worked on , but for the majority of people

23:57

. You know you're not going to measure how long you can sit

23:59

against a challenge fun , cool .

24:00

So this one , ben has has

24:02

a story that I want

24:07

you to tell , that I want you to tell . But this one's a really

24:09

big one . It's our health markers , right

24:12

? So this is this is where we turn

24:14

around and we get blood work done , or

24:16

we have our heart rate

24:18

checked , or we have our blood pressure checked

24:20

when we go to the doctor and you

24:22

know that is going to be a massive

24:25

measure in our success . Whether

24:27

it's , you know within the first month of doing it , whether it's in

24:29

the first year , whether it's beyond .

24:31

I mean , it's actually part of your fitness journey .

24:33

Totally .

24:34

And I think sometimes it's something that we

24:36

maybe don't associate with our

24:38

fitness journey as a baseline

24:40

. So , for example , if I'm

24:42

starting my fitness journey today , getting

24:44

my blood work done and getting all of those

24:47

baselines , those key markers down today

24:49

is good practice , because then in

24:51

six months time or 12 months time , as I've been

24:53

working on my fitness and my health

24:55

, I can get those blood markers checked

24:58

again , a blood test , and now I've

25:00

got a comparison . Right , right you need to get

25:02

a few in there before you can really start to

25:04

. You know , look at the trends

25:06

. But if you are , you know , lowering

25:08

your cholesterol , your blood pressure

25:11

is improving the different markers

25:13

within the blood work

25:15

that measure certain things

25:17

that you know , whether it's uric

25:19

acid or whatever

25:22

it might be that you're most concerned

25:24

with , then that's a beautiful

25:27

mark . I had a client this week actually , that just

25:29

had her blood work done .

25:31

And everything's down .

25:32

Everything's down . And it's such a great feeling and

25:34

you can see you know to go into the doctor's office and

25:36

basically have your blood test , where maybe in the past

25:38

you would be a little bit apprehensive

25:41

. You know to come out and effectively had your

25:43

doctor turn around you and say you did good

25:45

, yeah , like that's

25:47

. That's another marker . Now , that's a longer term marker

25:50

, right ? you're not jumping on and getting your blood work done every

25:52

every week , yeah , but it's a really good

25:54

marker to take into consideration

25:56

. So if you've got old blood tests

25:58

that you got electronically submitted I mean , if you're

26:01

in the us you can jump in your portal and look at them

26:03

. Right . Right , maybe go back look

26:05

at them . If you've been working on your fitness for the last couple

26:07

of years , you might be surprised at how things have changed

26:09

and never realized that that is something you

26:11

can look at .

26:12

Right , which I think is amazing Because , again , for those of you

26:14

who like the very specific graph

26:16

style markers , this is one of them that's probably

26:19

have to pull them out . I don't know how they're presented .

26:21

But you know , if you look at a specific marker , you'll be

26:23

able to say where was it in 2022? , when

26:25

is it in 2023? , when is it in 2024

26:27

?

26:27

Totally so . Another one is improved

26:30

digestion , and we're not going to get into this one too much

26:32

because again , another full podcast

26:34

we could talk about this , but I do have a client that that

26:37

was her only goal , which was having real big

26:39

struggles with food , and we were looking

26:41

at how to improve her digestion and over

26:43

a 12 week period we were able to see massive changes

26:45

. So of course that's a great marker . It had

26:47

nothing to do with her weight , it had nothing to do with the

26:50

scale or the measurements . It was just about making

26:52

sure that she , you know , had good bowel movement

26:54

. It was important .

26:55

Right and maybe worked on her stress yeah

26:57

.

26:57

Oh , definitely . Confidence and self-esteem

27:00

, I think , is a big one too , but again , it's

27:02

harder to measure . But if you

27:04

find yourself in a place where you are able

27:06

to take your shirt off as Ben

27:08

is just laughing because that's his

27:10

marker I tell you , when he feels good

27:12

he can go running without a shirt on . When

27:15

he doesn't feel good , he keeps his shirt on , even

27:17

sometimes when it's a bazillion degrees here in Mexico

27:19

. You know , for me , obviously , I'm not taking my

27:21

shirt off while I run , but I'm definitely

27:23

wearing certain clothes that I might not be

27:25

comfortable getting out . So that is something

27:27

that ties back to our clothing that I think we can

27:30

work with .

27:30

Right , and I think it . You know it even comes to you

27:33

know again , working with clients that

27:35

have struggled with their weight . You know they walk

27:38

into a room and the assumption automatically

27:40

is everybody's looking at me Right , so to be able

27:42

to walk into those rooms and

27:45

not have that feeling , or they're .

27:46

They're looking at me for a different reason , like , oh

27:49

yeah , look at them looking at me because I feel

27:51

great or I look great , it's

27:53

. It's a very different , different feeling confidence

27:55

.

27:55

You know , I've even even going to certain restaurants

27:57

where there's booth seating or um

28:00

, you know an airplane .

28:01

I don't want to sit in that seat because I can't

28:04

.

28:04

I can't get in comfortably or I can't get out

28:06

comfortably and , like Lindsay says , you know

28:08

the boost that comes with not having to ask

28:10

for the extender or not feeling

28:12

like you're interfering with the person in

28:14

the seat next to you . I mean these are all massive confidence

28:17

boosters , massive milestones .

28:19

Totally , totally All right . These last two really

28:22

, again , depending on where you're

28:24

at one is performance goals and , of course

28:26

, this is something that you know Ben is very

28:28

big on when it comes to his own journey

28:31

, because he wants to make sure he can run faster

28:33

and and keep his body strong , and

28:35

you know , the less weight he has on his

28:37

body and the more muscle he has on his body , the faster

28:40

runner he's going to be . So , again , depending

28:42

on your goals , that's a big one , but reducing

28:44

pain and discomfort is definitely

28:46

something , if that's your goal , that

28:48

you can focus on and

28:51

really get amazing results and be

28:53

able to measure that . I can now walk down the

28:55

stairs without pain in my knees , I

28:57

can get off the toilet without having to struggle

28:59

right , having those as a massive

29:02

, massive indicator that

29:04

you are getting stronger and better .

29:05

Yeah , and I think that you

29:08

know we just talked about this a little bit as a massive , massive indicator that

29:10

you are getting stronger and better . Yeah , and I think that you know we just talked about this

29:12

a little bit and I think it's relevant is that you know how

29:14

many times do we go to the doctors and the doctor says , well , you have problems

29:16

with your knees , maybe if you lost some weight

29:18

it would be easier , right , and obviously that process as well , when we

29:20

look at it from that perspective , is

29:23

pain can be reduced by improved

29:25

fitness . Right

29:29

perspective is pain can be reduced by improved fitness . Right pain can be improved

29:31

by improved improved by flexibility or mobility or weight loss , or just simply

29:33

strengthening the legs or strengthening

29:35

the core for your lower back absolutely , absolutely

29:38

so .

29:38

Again , the . The most important

29:41

message , the takeaway which we always are saying

29:43

we want you to listen to this and have a takeaway is that

29:45

if you are only using the scale

29:47

, we urge you to use

29:49

something else , one at least .

29:51

One other thing I think we urge you to look

29:53

at those things that we've talked about and actually

29:56

try and figure out a couple . Don't you think a couple

29:58

?

29:58

It's always good to have two , I definitely agree

30:00

with a few , but I think sometimes , when people

30:02

think , oh , I do the scale , I don't know

30:05

. And the other thing with this is like measurements

30:07

, you know the My360 app , you

30:09

know these type of things , it's not a daily thing , right

30:11

, you're not going to see massive changes over a day

30:13

, which is why I hate the scale when it comes to that

30:16

, because there's so many things about the scale

30:18

on a daily basis . But if you're doing

30:20

measurements and photos and using My360

30:23

app every single month , you

30:25

will see the changes time

30:27

over time , over time . And remember , we're not

30:29

about the quick fixes here , we're about the long-term

30:32

success . That's where having

30:34

these will be a big , big part of

30:36

the success that you do .

30:37

And we're recommending 360 , my 360

30:40

app , because it's a great tool .

30:41

Yes , it's not affiliated or anything like

30:44

that I love it . I use it for

30:46

myself , I use it for all my clients . So if you

30:48

want to give it a try , it's on android or apple

30:50

, but this is not an affiliate thing and if you

30:52

find one that you like , better use it

30:54

. Yeah , and tell us . Yeah , please

30:56

. I can't even remember where I first came across 360

30:59

, but I came across it somewhere and suggested that you take

31:01

a look at it .

31:02

We looked at it , we liked it . Yep , I think

31:04

it's a very personal tool . For sure , I don't

31:06

know how many people are sharing their My360

31:08

maps with each other and saying look at this , Definitely more

31:10

of a private thing Because you're wearing your underwear .

31:13

You can't see that it is literally

31:15

like a oh , there's nothing hiding . No

31:17

, no , there's nothing hiding . It

31:27

is definitely a personal thing , believe it's a really great app . So use it or not , use it

31:29

or not . All right , guys . Well , another amazing episode . We hope that you can take something

31:31

away from this . We can't wait to hear your feedback

31:33

, especially about the lights , guys . Don't forget

31:35

to give that back to us . Yellow or Amber , but

31:38

also what you think about the , what the episode

31:40

. Please share it . Give it to somebody who might

31:42

only be obsessing over the scale and then getting

31:44

really upset about certain things on a daily basis

31:47

. It's not your worth . It's just

31:49

a tool , and we have other tools that we just

31:51

told you about that could help you along the way .

31:53

Absolutely .

31:54

All right , have yourself a fantastic

31:56

week . Until next week we shall

31:58

see you for another episode . See

32:00

you soon . Bye .