10 Quotes and Self Control Pep Talk
Welcome to the one day at a time podcast with your host and the future leader of The Republic Of Wales, Sveldfjer. Now this might be the only podcast in the world where you actually have to reduce the speed instead of increasing it. However, what I wanna get over to you is that the past is gone. The future doesn't exist. So if you wanna make the most of your life, you've gotta make the most of these moments every single day.
Speaker 1:And this podcast is gonna help you live a healthier, more fulfilled life, hopefully, giving you some wisdom to take away every single day. So I'm gonna shut up now so you can get on with listening to the next episode. Good morning. It's Friday, which means we've got another weekend coming up, which for some people, you panic. Oh my god.
Speaker 1:I'm gonna go the weekend. I'm gonna ruin my progress. You don't have to do that. You don't have to do that. How am I gonna balance?
Speaker 1:Cool head. Cool yourself. You can have balance. You don't have to get wrecked, okay, to have the most fun. You don't have to eat that extra portion.
Speaker 1:And trust me, this is something I've had to work on really, really hard. I will eat anything as quickly as possible. Well, not saying anything. I'm I'm quite picky, but whatever food I like is gone in seconds. So I have to stop myself and like, look, is that really a good way Scott?
Speaker 1:Is this a good way to eat because you're gobbling stuff up me? Are you really enjoying them sitting down, chill out? So there's a few things, drink water between, you know, try and drink water as much as you can before, during and after, that's good technique. When you're eating out, just think protein first. After you've eaten out, right, after you fulfilled and you feel full, you don't think, oh shit, I wish I ate the worst possible meal on the menu.
Speaker 1:You don't because you're satisfied. You literally don't care what you just ate. It's nice in the moment, but once it's done and you're full, you have no desire whatsoever to eat or go back and eat more because it's done. So knowing that that's the state we get to regardless of what we eat basically, we should try and always try and eat the best option. So we have to obviously eat the food you love, of course.
Speaker 1:You want something special, take the menu. Like, mean, if you're just eating out and you wanna just be a bit more thing about what you're eating, protein first. You got the lean meats you got. And if you're a meat eater, got chicken, you've got fish. When you go to meat with a bit more fat, you've obviously got the steaks, got lamb, pork, beef.
Speaker 1:And then you've got meals that the chips are always deceivingly calorie dense. People eat pies, they're going to be calorie dense. So it depends on where you go in. They will obviously be an option that is better and you can check the takeout guides we've got created for most of the chain restaurants to try and compare. And I think this is a good exercise to think about before weekends and stuff is because once we have that knowledge, once we know that the places we go, frequent maybe, you eat out a lot, maybe like Wagamama's and Ornando's or Yo Sushi and all this stuff.
Speaker 1:Once we kind of know what's gonna be worth of our calories and what's not, that's knowledge we're gonna take forever, basically. We'll always know. Like, I'll always know now not to go for the large chips in Nando's because that's 1,250 calories. Just not worth it. Like, the chips are lovely, but that's a hell of amount.
Speaker 1:That's a nuts amount. Think about that. Think about oh my god. It's just mad. The world is nuts, guys.
Speaker 1:Honestly, the amount of calories in some foods we eat out are just crazy. And people are like, I didn't eat much. I only had chips. Doesn't matter to me. 1,250 calories.
Speaker 1:Honestly, it doesn't matter if you just had chips. You think just chips is not much, but you need to redefine what you're what you think about chips these days cause they're dipped in fat and fried in fat and all sorts. Right, so balance please moderation let's go to the weekend enjoy our heads off but also you know if we wanna stick to our goal, we're gonna feel a lot better. Once we are full and hunger's gone, we will thank ourselves for going for the best option for us. Right?
Speaker 1:That's the first thing when you get over to. You don't have to ruin everything weekend. You can ruin stuff in the weekend. You can ruin a weeks of progress over the weekend because if you've been doing a 500 calorie deficit all through the week, you can easily, you know, ruin that deficit on the weekend, of course. But if you use our app and the macros plan, you can reduce your in the week and give yourself more of an allowance on the weekend.
Speaker 1:Like last weekend, for example, I built up an allowance of 4,000 calories for Saturday. Right? And I can't remember whose laws, it may be it's Orm's law. I can't remember it's a law, no. Parkinson's law, I believe.
Speaker 1:You know? It says that when whatever time you're gonna leave to a task, you will fill that time out to finish that task. So if you say I'll do a task in four, you do it in four. If you say you're gonna do it in eight, you do it in eight. It's kind of the same year.
Speaker 1:Right? So give myself 4,000 and I start I'm never gonna reach 4,000. I reached 4,000 alright. I went straight to 4,000. I was like, oh, I'll have this.
Speaker 1:I've been wanting that. And I was like, come on. Like, you know, I've given myself a lot there to be thing, but I kind of didn't need to have 4,000 calories in that day. They just didn't need to. So you can obviously use the planner, give yourself more of allowance so you're on the safe side, and I think that's definitely a good tactic and something people use a lot.
Speaker 1:But onto it. Again, you don't have to ruin weekends. Enjoy them. Let's go I sent an email out yesterday with 10 quotes and I like to finish on Fridays with simple nice little things to listen to and can you hear that Carl I'm going off. Shut up.
Speaker 1:Let's have a look okay A few of these I've mentioned before but let's go through them. So I've mentioned the one before the only true wisdom is know when you don't know is you know nothing. So yeah, none of us, you know, don't have tunnel vision and I've said this one before hunger is the best relish like I just mentioned. Of course it is. Well done Socrates thank you very much.
Speaker 1:Let's go through to a few others I said okay people are disturbed but not by things but by the view which they take of them like people say this in different ways over and over now it's kind of like it's the go to phrase or slogan. Stoicism is stoicism, CBT and stuff like that. And it's definitely true. It's a story we tell ourselves. What's the story you're telling yourself about your eating patterns or your lifestyle or like, oh, the scale weight or the food you've just eaten?
Speaker 1:What's the story you're saying? A lot of people think, right, when think it's not best mindset to have is they go to the weekend and go, you know, I deserve to eat shit all weekend and drink my head off. I deserve it. You don't. You don't deserve it.
Speaker 1:You don't deserve it. No. You don't deserve it. It's it's a story you tell yourself to just, you know, as an excuse to just go all out and not have self control. One of the virtues, one of the main virtues, one of the cardinal virtues is self control.
Speaker 1:Right? Without self control, no other value actually can work. So if you haven't got self control, do you have any values? Because if you don't got self control in terms of eating, you can't have moderation. If don't got self control in terms of your anger, then you can't have you can't have the value of justice doing the right thing because you'd always be angry.
Speaker 1:If you can go self control, you can't do the work you need to do with day to day because you just procrastination kicks in. TikTok comes on, you're on TikTok all day. Self control is something that can be worked on. And even Socrates said this, he said people go to the gym and train. They're actually doing that to train their mind.
Speaker 1:I know they train their body, but it's actually again back to the mind and when you train your mind, so everything comes back to the mind he says. So when you're in the gym when you're pushing weights and stuff like that yeah your muscles get stronger but it's always the mind game. Can you do three more reps? Can you do five more reps? Can you keep going?
Speaker 1:Can you not quit? Can you not just, work down with this work. I've done enough today. He believed all of this was to sharpen the mind and the and the self control willpower. And we don't actually sorry.
Speaker 1:Willpower is not the right word to use yet, but self control. And it's the same. The more you can, use self control, and and test it out, the better that self control muscle becomes. Right? And we don't want to look.
Speaker 1:We don't wanna, tickle self control and give him ways to bring him in, lure him into traps and stuff. We don't put ourselves in situations where self control is gonna be really hard, where we're knocking four shots down and then we're going out for food and all this stuff. Like, we have to really understand, like, self control is dependent on the environment is obviously gonna make it harder, and you've gotta stop being smart with these things. You don't wanna be using your self control on things that you just didn't need to be in there. Do know mean?
Speaker 1:You don't need to be putting your house full of sweets and stuff. Using self control too much. Like I said, it's a muscle, like, and fatigue, so we need to make sure we'll be gore 100% every day. Okay let's have a look what we got here. Okay it's not what happens to you but how you react to it that matters.
Speaker 1:Yes of course epic titus you are right. Okay the next batch gonna finish the gym run because he's got so many and I've said a few of them before but I'm gonna finish with him because I love him in his class. One of the old g's okay. Never wish life were easier, wish that you were better. Either you run the day or the day runs you.
Speaker 1:Work harder on yourself than you do on your job. Right? Prioritize your physical and mental health. No job is worth giving those up for guys, nothing. Nothing at all because you know your job is not gonna be here forever, you in the dust, be gone.
Speaker 1:But your mental and physical health very important and the finish office is a brilliant one by Jim Rohn, he's not even in the fitness industry. Take care of your body, it's the only place you have to live. Think of that this weekend, the only place you have to live is in your body. Look after it. If you're looking after your car more you got problems.
Speaker 1:If you're looking after your living room more you got problems. Looking after your titties more than yourself then again problems. If you're looking after things more than your body that just are materialistic then you need to reevaluate what your priorities are. And I'm telling you, you will be more yourself happier, funnier, wittier with your friends when you feel on top of your nutrition and health not when you're always just doing what everybody says don't drink, do this, do that. You don't need to do that.
Speaker 1:You don't need to go overboard. Actually this is a funny story Dean, I'm gonna call Dean Leake out here As a on the night out, other thing with Dean come back and this is like 75% shot, right? And I did earlier in the day to see what it's about. I just like 70% rum or something was. And it was horrible.
Speaker 1:Right? Burned my eyes. I was on fire. Was like a fireball going down my body. I said, that's the worst thing I've done in a long time.
Speaker 1:Get back, Dean's like, on. Do another go on. Another I like, Dean, I'm not doing it, buddy. I'm not doing it. Be, like, nasty or whatever.
Speaker 1:It's just that, like, in social pressures, people are always egging other people on, and you have to take a stand at one point. You have to and it's not you're not you're not boring. You're not a loser for not for taking a stand and saying no when you don't wanna go too far down one way, okay? And the reason this sticks with me is to go to a teacher in school. I was doing PE for A level and I remember we had like rugby initiation the night before and it was horrible.
Speaker 1:I'm telling you, like people are drowning pints through people's underwear and stuff. Like, oh, it's just stupid. I mean, and when it came to my one, obviously they figured out what I really hated. And it's like I hate ketchup. I hate cockles, I hate all this stuff.
Speaker 1:So they basically just had like four pints lined up just full of like that and like ketchup and cockles. It's honestly just sickening, right? And I remember going up and I was like, give one a go. Was like, I can't do it, it's fucking horrible. I'm gonna spit.
Speaker 1:Everyone was like, even my sister was like, Go, Scott, drink it. Drink it. I was like, no. I'm not gonna do it. What?
Speaker 1:So I can spit when you can all laugh at me. Like, I can't do it, guys. Doing what do mean you say? I'm not doing it. You're like, oh, go on, boy.
Speaker 1:You loser. Like, nah. I don't need to do it, boys. I don't need your I don't need you all to think I'm a legend for drinking a stupid drink. I don't need that.
Speaker 1:I'm fine by myself going on with my day. And the next day, we're in the pee thing, the boys are, like, saying to the teacher because he was a rugby coach. She's like, oh, Scott didn't do his initiation. He didn't drink his pint and all that. And, the teacher's like, Scott, legend.
Speaker 1:Well done. Well done, Scott, for not breaking for these idiots, for not just doing what these idiots tell you all to do. That's and he's like, he went on for a bit, and he's like, that's what we should be doing, boys. And shouldn't we just break into social pressure all the time doing stupid stuff just just because the boys? Stick up for yourself.
Speaker 1:Be your own person. And that's always stuck with me, I was like, yeah. Damn right. Damn right. Why should you have to in socialist scenarios, to break and do what everybody's telling you to do?
Speaker 1:Are you a are you a slave to them or something? No. You're not a slave to them. You're you're your own person. Stand up for yourself and do what's right for you, basically.
Speaker 1:And that's my message for you this weekend, guys. Enjoy to the max, but don't let people push you the things you don't wanna do. Simple as. Stand up for yourself because tomorrow no one's gonna care if you said no. No one care if you said yes either.
Speaker 1:You're not gonna get any actual social punts. What do you wanna get? Oh, just drunk more drinks. Yeah. Who cares?
Speaker 1:Nobody cares. Next day, nobody cares. Everyone's so stuck in their own brains. They don't just don't care what anyone did. Yes.
Speaker 1:Good or bad. Okay. So enjoy your weekend. I'll see you on Monday for the first dance lesson of the five week challenge. And if you're listening to this and you're not joining that or a member, Sunday's when the day closes for the challenge.
Speaker 1:So make sure you join five weeks of getting better at dancing so we can go out and rock moves. I mean, do you mean? I'm gonna go out in five weeks and then people are gonna go, wow. This guy is nuts dancer. Look at him.
Speaker 1:Look at him go. Honestly, can't wait to just put those dancers on the dance floor. I get fit there as well. Flexible, mobility, all. Can't wait to work and they're all doing dancing.
Speaker 1:There's seven live lessons a week. Don't have to do all of them obviously, but you know do some. On the macros app as of this moment it's currently in its third review with Apple and I have a feeling they're gonna put it through. Seems Google. So hopefully by Monday all of you will be on the brand new macros app and letting turtle AI do all the work for you which is unbelievable guys.
Speaker 1:Honestly this app has taken so long to build. This is the most stressful time going back and forth developers bugs, Apple, Google. It's honestly a nightmare, but it's gonna be worth it because everybody's gonna have an app that's so easy to use that uses artificial intelligence on the check ins, which means you don't have to worry about doing the changes yourself. You don't have to worry about are you on the right path. Just let the AI do the work for you.
Speaker 1:Give it a few pieces of data each day, less than five minutes of usage a day, and let it work for you. Go and live your life. It'll tell you if you need to make changes. And that's it. Happy days.
Speaker 1:Let's get our life back. Don't have to worry about nutrition all the time. That's it, guys. I said I was going two minutes ago, going now. So adios, enjoy your weekend, foil, vow, pop.
Speaker 1:And that is it for today's episode. So hopefully you took something away from it. If you didn't, here's what you need to take away. Stop wasting time on social media. Stop wasting time gossiping.
Speaker 1:You've only got a day to live. Today's the only day you ever have. So if there's anything to take away from this podcast, even if you can't understand the word I say, even if you didn't resonate with the wisdom I try to deliver, this is a reminder of you daily to live one day at a time. Give your moments meaning today and don't be fooled by thinking you've got unlimited amount of days but if you can make the most of today I'm telling you you'll have a fulfilled life so enjoy your day and hopefully I'll see you back tomorrow. Do daily to live one day at a time.
Speaker 1:Give your moments meaning today and don't be fooled by thinking you've got unlimited amount of days. But if you can make the most of today, I'm telling you, you'll have a fulfilled life. So enjoy your day and hopefully I'll see you back tomorrow.
