Day 1 of the new challenge - some tips
Good morning everyone, it's day one of the five weeks around the challenge. So welcome all, all current turtle members, new people to the challenge, welcome you all, anyone listening to this podcast not even involved in turtle, happy days. But of course the podcast title is One Day at a Time. Nothing is too overwhelming if we take it one day at a time. This is ancient wisdom, we're making this up.
Speaker 1:It's how it works. If you can take a mammoth task and cut it down into small segments and take them at a time. You then complete this giant task, how would I do that? Wow, mental. So we need to start breaking down this challenge into daily things.
Speaker 1:What can you do today? Can you do your best today and what should you or could you do today to make it a success? I talk about this thing called one big thing, your OBT. What is that one thing you would do today that would have the biggest impact on making your day a success? Some of you, it might be doing a strength training live or the replay.
Speaker 1:That's the main thing you want to learn. You have no idea about it, you want to learn that. That's fine. Start there. Some of you might be like, what's this macro thing?
Speaker 1:I want to control the macros and lose weight. Then your one big thing is to make sure you track everything in the macros app. Be honest with yourself, if you go over fine, you can use the macro planner to give yourself moment allowance it'll automatically reduce in another days. Do not lie to yourself okay, like you don't get in your own way. If you're honest with yourself, you go to bed later that day and you'll sleep well.
Speaker 1:If you know you've lied into the app or you know that you haven't done something but you just kind of avoiding it, that's how you have build up of when you don't sleep. Okay, brilliant quote, can't remember said it was like insomnia, I think it's Alain de Boutin. Insomnia is when you leave the daily matters go unresolved or something along those lines. So the day to day things you just leave them and then you get to bed you go fuck, why? Just so should have been honest, okay.
Speaker 1:So my non negotiable is to track before I eat something and that might work for you. Some people put all their foods into the app upfront for the day, upfront for a few days and that works as well. Okay, so try and work what works for you. Important thing is try and plan meal prep. Meal prep your protein source.
Speaker 1:Is it chicken breast? Is it turkey? Is it like a vegan option like beans? Can you get these kind of meals ready that give you a protein boost? To get your protein up high is important guys and so many health benefits to the increased protein intake that are on the turtle Instagram you can look at the studies I've posted as well I'm not going go into them again.
Speaker 1:But I want you to make the success of today so my focus really is on today so that today there's a live workout in the morning the same workout but live again in the evening with me and Ryan in the mornings with Doctor. Paul. So you can do it live or you can do a replay. But the most important thing here is if you write down when you're going to work out, what the work out is at the time, you are three times more likely to do that workout than if you don't. So pen and paper do it, research shows this.
Speaker 1:And the important thing to remember is you're not going to get more time or I'll do it if I get time. You've got all the time that is, the twenty four hours of a day, you're not going to get thirty six hours a day. So I know some people are like, well, I've got kids and this and that and I have got less time. That is correct. You've got less time than me in the day.
Speaker 1:But it doesn't matter about if other people have got more time or less time, you have to look at what you can do with your day. That's the only thing that matters. I can tell you, try this now. You know every day what your day is like and you know that the only way if you don't fit these things in is the only way is to look at your day and go right where can I fit this in? How can I make some tweaks to my day?
Speaker 1:Some of you might be so rammed each day, this is really hard task. And I do sympathize because I have more time than someone with kids, obviously. But we have to look at our own days and go right, how can I schedule this in? Health and fitness should be a priority. Am I utilising my breaks at work for my steps?
Speaker 1:Could I get up a bit earlier? Could I improve the efficiency of the mornings? Can I look at my screen time on my phone and see how many hours I spend on my phone per day? Can I cut that down and make sure that every time I want to go on my phone that I do something else that's better for my health fitness? So we start looking at our own days and own behaviors and optimizing from our own days and own behaviors.
Speaker 1:You know yourself more than anyone. It's a self help. Something I realised as well. The only form of help is self help. Like I can help you, I can give you research studies, I can give you tips and stuff, but only if you actually apply to your own life does it work.
Speaker 1:Like some people like, oh, I'm at maintenance and my macros is this, anyone else help? But like nobody else can help. They can give you some advice but it's your journey guys, this is your journey and it's time for you to start really like examining your days and it starts obviously with the one day at a time principle like let's silo each day into daily compartments, let's make the most of them, because that one big thing, what's your one big thing that's going move the needle today? Get your one big thing done. Is that tracking your macros?
Speaker 1:Is that doing the strength workout? Is that getting your steps in? What's the one big thing today you feel? Okay, you're off to a best start. Is it meal prepping maybe?
Speaker 1:Meal prepping whilst if you feel it takes more time, it actually saves you time the rest of the days. So it's all about now looking at our own days, looking at our own days, looking at own behaviors and optimizing. The app will take all the mental stress away from you about are you on track with your nutrition. Just put everything you eat into the app, do the weekly check-in, it'll take care of it. It'll tell you if you're right, it'll tell you if you're wrong, it'll tell you if you're on track, it will change things for you automatically.
Speaker 1:We've designed this app so it offloads the mental strain that everybody has about, am I doing the right thing to something more intelligent than us because it's numbers at the end of the day, right. And then we can focus on more of the emotional human side with the seminars, with the WhatsApp groups, the community stuff. If you're going to spend your time, don't spend your time researching high carb versus low carb, there's no difference right for fat loss calories same right? Don't spend two hours a night doing that. But maybe look at your the emotional side of things with the support.
Speaker 1:Yeah, like that's the most important the mindset stuff. Okay, so today, there's no real big task apart from the main key things you know you've got to do which is the macros app, the workout and if you might maybe you don't want work out on a Monday, maybe do it on a Tuesday, that's fine. Everything's on replay will be uploaded within the hour, yeah. And get your steps in, okay. Getting your steps in isn't an afterthought for the day, it's a task you do as part of your day.
Speaker 1:It's like you're scheduling a work. You have to schedule your walks in, you've got to get it done. Wake up even if it's a ten minute walk in the morning, I only think, oh, I can't get up earlier. Can you get up ten minutes early and just go straight out for a walk and back? Get about 2,000 steps in.
Speaker 1:Get some momentum early in the day, very important. Like if you can start your day with a bit of momentum, few steps in, getting a few tasks done, tracking something in the macros app, getting your daily weigh in and start feeling wow, I've done a few things now in a short time, I'm feeling honor, when am I doing my work out right down do my work at this time, okay, I'm going to do that. And you do it. There'll always be more work to do. So people who like I got loads of work to do, there's always more work to do.
Speaker 1:I think there needs to be a transformation in society to be honest, where we look at work, no one is always going to be work to do and you know hitting back if you've got a manager someone who wants you to work through your lunch hour and after work hours. Do you know what mate, I work better if I'm feeling mentally better and I'm not going to feel mentally better pushing my lunch hours to zero and working another hour at the end of the day when my productivity is pretty much zero and I'm not doing stuff that I want to improve my health. If you want me to work better, give me my hour, give me my breaks, whatever it is. Don't push me over all the time over time. And I'm saying simplistic, I've worked in jobs before, finished when the hours I was there for.
Speaker 1:I'm not going to work an extra hour because they think I'm working harder. That's not the reality of it. Okay, it's all vanity metrics. So I work so many hours. How many of those are productive?
Speaker 1:Really, there's no way you're working ten productive hours. Okay, so you start self examination, what's bullshit and what's not. And we go to bed every night. Once we know we've left no stone unturned, we feel a lot better. We know I did my best today.
Speaker 1:I tried to track everything in macros. Maybe I had a Snickers bar and I didn't really want to, but I put her in and it's all good. Okay? I wanted to walk 8,000 steps where I did six. That's fine.
Speaker 1:Tomorrow is a new day. I did the workout. I didn't feel strong. I'm really shit at those exercises. But you know what?
Speaker 1:This is the start of my journey. Every world class athlete started off being an absolute amateur in what they did. Everyone starts off in the same place. It's about consistency. It's a process.
Speaker 1:We don't want you to be feeling like you've nailed everything straight off the bat. It's a progress. Progress equals happiness in a sense because when we feel we're moving towards something, even if it's small steps, we wake up the next day with a bit more vigor, we get our tasks done, we go to bed, we sleep well because we know we've done our best. Rinse, repeat, this has a huge impact on your life. And again, the earlier I spoke about self knowledge, okay, and let me just give you one quick example before I go.
Speaker 1:A doctor for me, I had some blood tests I do like annual like blood tests with a healthcare provider and they were like, you know, it's a few things off. Know, I was like, I'm feeling really lethargic recently, I did have a really bad cold, but I'm feeling really lethargic and tired. And she was like, well, how many hours of sleep again? I was like, I guess seventy hours, every night, my sleep call is quite good. And then I said, You know what, when I was like 16 and I had thyroid issues and it still kind of got them and I was bad, I used to sleep all the time.
Speaker 1:Used to sleep in school and the desk, used to sleep when I go home, I used to sleep late in the night. And she said something to me that's changed my days already, she said, don't you think like maybe because you sleep more back end that maybe you need to sleep more now just because it's the recommended seven to eight hour sleep, maybe you need more, maybe you need nine hours of sleep. I was like, damn, I was like yeah, right, yeah, that's actually probably good call, maybe I'll try sleeping more, see if I just need more sleep. So recently last like four or five days, I've gone to bed earlier, which you know, fine and I've slept like nine hours and I wake up, I feel so much better. I feel so much better because I've listened to my own body and she's told me to look, well Scott, even though that's like recommended, what's best for and for me nine hours, I need nine hours guys.
Speaker 1:I don't know why, just do, feel better on nine hours. So this is a lesson for you all moving forward is you're going to be in WhatsApp groups, you're going to be comparing yourselves to others and the macro intakes and what calories do they have, calories the other people had, how many steps, the advice you get given and stuff like that. None of it matters, it's all about your own data yourself. Okay, stop spending wasting time looking at others and really start becoming your own scientist on this process on this journey. Who cares if someone does more weight than you when it workouts?
Speaker 1:Who cares if someone does more total volume? What are you doing? And are you getting better the next time? That's all that matters. And that's the mindset going.
Speaker 1:So comparison is the thief of joy as we know, and competition is for losers. Guys, we're not really in competition with anyone, we're all here to lift each other up. So that's just a lesson in becoming your own scientist. Track your data, get your steps in, do your workouts, see how you feel and let's try and basically improve ourselves as much as we can. Recommendations are just recommendations.
Speaker 1:Maybe you're better on low carb, maybe you're better on higher carb. That is why in the macros app there is the macro preferences tool, which means you can reduce your carbs and it'll increase your fat keeping your total calories the same so you're always going be on track. But you might say after four days, wow, you know eating this many carbs and getting really tired. The answer is you to reduce your carb intake, give yourself a bit more fat and see if that works better for you. You don't need me to tell you that because you know yourself that you're not feeling 100% when you're in a higher carb.
Speaker 1:It might be that when you're on lower carb, you need more carbs for energy. It's all individual. Okay, it's all individual and I want you all to get into that mindset moving forward with this. And throughout the week, you know, voice notes, just to give you a thing in these voice notes, like I try and cover like research studies, try and cover kind of like mindset stuff, lifestyle stuff, what I'm going be doing a lot on this challenge is recapping what the experts say, giving my take on things, helping you understand things that may be come across a bit complex sometimes with the strength training, I'm going to try and make sure that every day you're listening, you're kind of recapping on stuff and refocusing on the day ahead. And that's my main task, for this challenge is together and all of you thinking one day at a time.
Speaker 1:And there's one more thing I want to talk about before I leave and it's something called mimetic theory, okay. So I'm gonna read a bit about this and you might say, Scott, the fuck's mimetic theory? Mimetic theory, mimetic desire. Okay? So let's say you're at a bar, you're about to order beer, right?
Speaker 1:And your friend orders an espresso martini. You go actually have one as hell of an espresso martini, sorry, sorry. But you wanted that beer, but you saw it to your friend and you switched instantly, right? That's one level to it. Say now your friend wants to join a certain company, like, wanna join a startup.
Speaker 1:And you're like, man, I'm happy with this job I got in corporation. And then they're talking about it. You know, raising money, getting, investors on board. And you go, maybe I should join a startup even though you're perfectly happy in the job you're in. It pushes you to do an action that you didn't really want to do.
Speaker 1:So you're locked in this memetic competition with someone else. You're doing what they're doing. You're copying each other. It basically becomes a game and everybody does this right. So when it comes to like work or you know peer led things, you'll see like all our comedians want a Netflix special now because other comedians have got a Netflix special.
Speaker 1:You'll see a lot of people doing house renovations and like all of a sudden like 10 other people doing house renovations. Seen Olympic athletes do this, you've seen boxers now doing like fights with YouTubers and more people are now doing fights with YouTubers and doing all these types of fights, right. So none of these actions we're doing are really our own true desires or for personal happiness, but sometimes we don't realize it to kind of follow in the crowd, right. And you see this with a group of friends, right. So one person buy a certain car and next thing everyone's got the same type of car and one buy person a Tesla everybody wants a Tesla right.
Speaker 1:But there's some people then they go ah she's bought that dress or that bag, Chanel bag, I don't want Chanel, I'm Mulberry. And you might think that's your personal desire. Okay, but actually you're still doing the same thing, it's still a mimetic decision, you're still doing something opposite someone else just because you want to be opposite them. It's making you unique or special but it still wasn't what you wanted to do. You still didn't actually want them all to be back but just because someone else in your group had that one, you want the other one.
Speaker 1:I've seen this happen so many times guys, like groups of friends, they do the opposites, or they do the same. And I think when it comes to these types of things, we have to be aware of them. So going into the weekends, going through the week, like we tend to do things that other people do, you're the sum of the five people you spend time with. But really, all I'm going do it ties in with the self awareness stuff is to start thinking about why you're making decisions like are you going to take away just because your friend just had one? Are you having a cookie because everyone else is having a cookie?
Speaker 1:Are you doing the opposite of someone just because you want to be the opposite of what they're doing? Really think about these things. Because this is like vital to understand otherwise, you're going to keep following the crowd, weekends come, Christmas time is the worst for this in a sense because people just doing this and that. So we have to really, really, really focus on are we doing this really for us and our happiness or are we doing it because of the group and other people? And the lesson is you've to start saying no to more things.
Speaker 1:I'm not going to join this fucking battle of the bags. I'm not going to join this kind of like, I've asked to drink seven ounces, I'm not drinking. We go for the easier option and sometimes you have to learn to say no and that's a big part of what we teach a turtle as well is like, what can we say no to is what matters the most as opposed to essentially what we say yes to. So what can you say no to today? Start thinking, like think about the decision, someone off easy, can you say no?
Speaker 1:All you're doing is protect your time at all costs. You can do this. No. Pretty much an automatic no for most things automatically and then think about when you give time to think yes. Some people are like yes, yes, yes to do anything.
Speaker 1:Are gonna do? I'll do it. And I think it's a good thing Realizing after the year of whirlwind yes and calendar yeses, it comes to the time you got to do it, you hate it. Realizing not a good example. So what can you say no to today?
Speaker 1:So what I want you to think about is your one big thing, not looking at other people, not competition, no, no, no. Kamaras is a thief for joy. Think about what you want. And what can you say no to today? Let me know what no's you get today and, we'll see how many different types of days people have and where the no's come into play and we learn from But suggestions guys to improve the service we offer such as we want to try and do like recipe demonstrations, meal prep guides, we're going try and get them anyway.
Speaker 1:For anything else, let us know we're here to help you for the next five weeks as much as we can. But longer than usual voice note. Over and out. Enjoy your day.
