How To Get Back Into The Swing of Things
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. Hello, everyone. Good morning. I'm back.
Speaker 1:Sorry. No voice mail yesterday. Got a flu. I was in COVID at a test. What if flu?
Speaker 1:Still gonna have it tomorrow. No doubt. I'm on the meds right now. I'm on the ibuprofen. But, you guys killed me.
Speaker 1:I can't believe it. But what can you do? What can I do with it? Gotta get through it, guys. You gotta do what you can do.
Speaker 1:So I went to the train. Couldn't. Didn't feel like it. Couldn't do it. I wasn't gonna gonna go and spread germs in the gym either.
Speaker 1:Went for walks. Sticked with my macros. Right? Didn't didn't fail there. Just did what I could.
Speaker 1:Walked, ran a bit, did some work, did a session with a new non newbies, did a session with people back in the loop, which went really well. So hopefully all of you are now feeling more back in the loop, more into the turtle community, all in your own new little WhatsApp groups, happy days. But let me just go through what I went through in our session anybody else looking to get back in the loop or just get back into it. Even if you're not a turtle member, you're just looking to get back into the swing of things. Here's the structure.
Speaker 1:Okay. So the first thing is is to figure out how you felt when you were in flow, when you were into things, when you felt like you were in like a you were on top of things training and stuff. How do you feel? Do feel confident? Do you feel stillness?
Speaker 1:Do you feel energetic? Do you feel strong? You Think of all these things you felt and how you get that back and how we can help you actually, not just in your life, but in all parts of your life. If you can feel more strong and confident because you were in a flow with your health and fitness, that's gonna leak to other parts of your life. It's very important.
Speaker 1:Okay. Super important. So you've got to think then, like, how did you get into that state? Was it via a challenge because it was time based? Was it through a goal you decided to do like a run?
Speaker 1:Or was it just because you had support at the time you joined and you you kind of spoke to people about it? Think about that. The next thing is I talk about the paradox of choice. Right? So the more stuff we offer a turtle, the more stuff you do see in general, the less you do, the less you lacked.
Speaker 1:So more choices cause paralysis. And there's a study done, this kind of jam jazz study, where a supermarket had 24 jams, different variety of jams on display. It did have more tractions, but only 3% of people ended up buying jam. Then they did a smaller jam display, six jams on display, but 30% of people bought. So with less options there was a 10 times more action.
Speaker 1:10x more action with less options. That's incredibly different, much better. So same thing with the fitness and health and fitness journey. Trying to do too much we end up doing nothing. Cut it down, commit to less, do more.
Speaker 1:Very, very simple, less is more. Guys, we've known this for years, hundreds of years, less is more. So that's the goal here is less is more to get us back on track. So first thing is what's your goal? Fat loss, maintenance, weight gain, eighty eight percent of people last night.
Speaker 1:Fat loss was the main goal. Okay. So pick that. And then what's your performance goal? Is it to get strong, build muscle?
Speaker 1:Is it a run 10 k? Is it to get generally fitter and healthier? Is it to get fit for cycling, fit for a sports team? Right? Is it to be flexible and balanced?
Speaker 1:K. Just better posture. What is it? Your performance goal doesn't have to link up to your fat loss goal. Different things.
Speaker 1:Right? Don't try and think, oh, if my goal is fat loss, gotta do loads of cardio. No. No. No.
Speaker 1:No. Let your nutrition take care of the fat loss maintenance weight gain phase. And then your performance goes something else. Different metrics, completely different metrics for success. Okay.
Speaker 1:So with total obviously, we got the exercises, we're live workouts, we got strength, Tabata, sweat and shred, dancing, boxing, max runners workout, yoga, pilates. Then we've got knowledge, nutrition seminar, mindset seminar with Dean Leek, GB Olympic coach. We've got book club with me, weekly review with Ryan, mental health workshop with a mental health nurse Ryan Williams, and we've got running, seminar with Max. Support wise, we've got mighty networks, WhatsApp groups, dedicated email support for our full total members and for macro users, and we've got daily voice notes. Okay?
Speaker 1:So the plan here is we're gonna pick three workouts a week, one knowledge session a week, and you're gonna join a WhatsApp group. We're then gonna create a list of non negotiables, create our yes no rules for quick decision making, and we're gonna pinpoint our why. That was the task. So let's go through it now together so all of you can start doing this. So pick three workouts you're gonna do per week.
Speaker 1:It could be three strength workouts. It could be three different ones. Pick one knowledge thing to do. So if your goal is obviously fat loss, like I'm mentioning here, so if your goal is fat loss, but general fitness as a performance goal, you will do a strength workout, you'll do a dancing session, you do a yoga session, that's your three workouts. Your knowledge, your once a week seminar you're going to attend no matter what is the nutrition one, of course, to learn more about fat loss.
Speaker 1:You support networks, the WhatsApp groups, and the daily voice thoughts, obviously, and you call this fat loss. Okay? So that's where you kind of build it up. Now there's something called the non negotiables. What you have to do every day, there's no question question about it.
Speaker 1:Here are some non negotiables for you guys to think about. Walk 6,000 steps a day. The research shows if when we walk 6,000 steps a day, the risk of dying and the risk of cardiovascular disease massive like drops massively at 6,000 steps a day. So let's try and at least hit 6,000 steps a day. Another one come within twenty grams of over protein target per day non negotiable get it done.
Speaker 1:Don't miss a workout twice in a row non negotiable. Drink one litres of water a day non negotiable and weigh yourself daily and use the macro app non negotiable okay. Other non negotiables somewhere I have read 10 pages a day minimum, evening reflection journaling non negotiable get it done whatever it is get it out, get it on the paper, and get that one big thing done. So the one big thing I pick in the morning that I wanna get done for that day has to get done that day. That one big thing, get it done.
Speaker 1:Think of your nonnegotiables that you don't wanna break this promise yourself. Just it kind of makes decision making much faster. So when we do that, we've got a list of nonnegotiables. Next thing is creating something called the yes no rule for quick decision making that things will come into our lives and we don't know when, but we need some kind of framework to go off. Okay.
Speaker 1:So Barack Obama, when he was president of The United States, he had a yes, no rule about drone strikes. You have to have three yeses for the drone strike to happen. So the first thing is you ask, does the targeted person pose a persistent and immediate threat to the American people? Yes. Next one.
Speaker 1:Is The USA the only country that can deal with this threat? Yes. Next one. Will civilians almost certainly not be harmed? Yes.
Speaker 1:Then the drone strike will happen. The decision's made for you. Okay? So here's a few examples I got. Question.
Speaker 1:You're out and about, you know, London town or, you know, Wales and snow or whatever. Something comes you're gonna eat, right? And you're not tracking macros or whatever, but you wanna have a framework outside of that. But you might wanna stay on track with your fitness and your, you know, your results and stuff. You wanna be like, you know what?
Speaker 1:I'm gonna go some random place. Here's what I come up with. Should I eat this food? Will I track this food to the best of my ability on the Macros app? Put something in.
Speaker 1:Yes. I'll do it. Okay. Cool. Next next question.
Speaker 1:Is the food in a moderate sized portion? You might not see it, but you can ask because some places moderate size. Some places the the portion sizes are massive. So is the food in a moderate sized portion? Yes.
Speaker 1:Will I feel happy about this decision tomorrow? Yes. If it's yes, eat it. Okay, because you can go over your macros that's fine. Okay, but tracking is the most important thing.
Speaker 1:And making sure we eat moderately is a habit we're gonna build. So that's something else we need to build in. We don't want to regret it tomorrow so go into the future and go will I regret this tomorrow? Think about it. Okay, another one for should I miss my training session today?
Speaker 1:Is this my first missed session this week? Remember, we need three yeses. Yes, it is my my first missed session this week. Okay. Next one.
Speaker 1:Am I missing this due to genuine fatigue or time issues and not because I'm being lazy? Yeah, genuine fatigue or you've got no time for the bigs on coming up in the evening or the morning or a big presentation, whatever it is. Is it better for you mentally to miss session today? Yes. What I mean by that is most times we do workouts, you know, that phase is never a bad workout.
Speaker 1:Sometimes, like I say, if there's really tight deadline coming up or you're really, really fatigued, that workout might put a bit extra stress in you in terms of fatigue or time and make you feel even worse. Okay? So mentally, it's not gonna be a good thing. If it's yes, miss it. If not, we should always try and do the session we planned in.
Speaker 1:If you planned in three workouts a week, and that workout comes up on the time you planned. Okay? It's your health. It's it's important. Health is wealth.
Speaker 1:Make sure you try and do it. Okay? And then we have people do their own ones, some really good ones came up. Hopefully, people can share it. So I know we've gone through this quite fast, but what we've here is, you know, you set your goal, fat loss, mass maintenance, muscle gain, or weight gain, and then you do a performance goal.
Speaker 1:You then create a new schedule. So three exercises exercise sessions a week, one knowledge session a week. If you're not part of Turtle, dedicate an hour per week to learning more about something that's relevant to your goal. Very important. Then you create a list of non negotiables.
Speaker 1:These are day to day things. Definitely have to get my steps in, definitely gonna have to hit my macros, definitely gonna weigh myself. Okay? And then create your yes, no rules as well. So when you're eating out to train and all and then these things come into our lives that we have to make a decision and we don't really have the capacity to think and it's hard, the yes, no will shortcut that decision making and make the decision for us, okay?
Speaker 1:And the final thing I've got people to do is something called seven levels deep exercise, okay? And it's a really powerful exercise I think everybody should do. So there's a website that you can go on it's called 7levelsdeep.com so the number seven. So this is to find out Discover what drives you to take action. Instructions take five, ten minutes to reflect and answer seven questions.
Speaker 1:What do you want to do? So I can put something down now while fake to be I'll create a character. So I want to lose 30 40 pounds. Okay. That's what I'm gonna do the same.
Speaker 1:Okay. Why is this important to you? I want to feel confident again. Yeah. Why is it important to you to feel confident?
Speaker 1:So I can be attractive. So I can be more of myself, and become more attractive, say. Yeah? That's why I want more confident so I can be more self, more attractive. Why is it important for me to be more of myself and be more attractive?
Speaker 1:Because when I'm myself, I feel happier and I make better decisions. And why is that important to you? So why is it important that I myself to feel happy and make better decisions? Because it's important for me. I rate happiness as a key factor to life and don't want to regret decisions.
Speaker 1:Okay. So why is it important for me that happiness is a key factor and don't want to regret decisions? I want to make the make the most of this one life I I have and not have big regrets later. So why is it important to me that I want to make the most of this one life I have and not have one regrets later? That's important to me because, well, I just don't have big regrets.
Speaker 1:I want the most sort of this life. Why is that important? Why is that important to me? This is obviously gonna take ten minutes, I've flown through it. Actually, because I wanna make the most of this one life.
Speaker 1:So I can feel proud of myself looking back in a few years with my happy family. So that's what it got now. So I just kind of made this up, right, because I don't need to lose 40 pounds. But if you look at the levels why you get to something way deeper than just the fat loss. So what you wanna do, I wanna lose some fat, I wanna lose some pounds.
Speaker 1:Why are you gonna lose some fat? Well, I wanna feel confident again. Why is it important to you to feel confident again? Why should I be myself? See if I'm myself more attractive.
Speaker 1:Why is it important to you to be yourself more attractive? Because when I'm myself, I'll be happy and make better decisions. Why is it important to you that you wanna be yourself, feel happy, and make better decisions? Well, it's important to me because I rate happiness as a key factor to life and don't wanna regret. But why is it important to you that happiness is a key factor in life and you don't wanna regret?
Speaker 1:Well, I wanna make the most of this one life I have and not have big regrets later. And why is it important to you to make the most of this one life with no regrets? And it's important to me so I can feel proud of myself looking back in a few years with my happy family. So my main why would then be, Scott, the reason you're doing this is so you can be proud of yourself looking back in a few years with your happy family you've built because you become more confident, you become the person you were meant to be. Okay?
Speaker 1:So that's your why. You write that shit down, you pin it somewhere, and you have it there for you. So every time you feel a bit, oh, I don't know. I feel a bit down. I don't wanna I wanna give up.
Speaker 1:You look at your main why. Now if I if I were to do this properly, I'll do it. I probably will do it tomorrow. I'll share mine. But please do it.
Speaker 1:7levelsdeep.com, the number seven, and give it a go. But I hope his voice notes been kind of helpful for structuring stuff. I've gone to work quite fast. If you are a turtle member, I will be doing another session on this this week or some point. I've just got a bit of a flu, so hopefully tomorrow will be gone.
Speaker 1:But do join in. The community is key. Ever a lot of new people met today, a lot of new friends and all that stuff, which is awesome to see. So gotta put the effort in on all of us. But hopefully this is helpful guys enjoy yourself and I'll speak to you all tomorrow.
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. 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
Speaker 2:today I'm telling you you'll
Speaker 1:have a fulfilled life so enjoy your day and hopefully I'll see you back tomorrow. Your 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
Speaker 2:of today, I'm telling you, you'll
Speaker 1:have a fulfilled life. So enjoy your day and hopefully, I'll see you back tomorrow.
