Strike #1
Welcome to the one day at a time podcast where we forget about yesterday. We don't worry about tomorrow. It's what are we gonna do today that's all the matters because you've only ever had or will ever have the fantastic twenty four hours a day you're about to embark on. So hopefully this episode is gonna give you some daily dose of wisdom that you can take action on today to improve your life. And remember, all it takes is one day at a time.
Speaker 1:Welcome, strikers. We're day one of our new challenge. This is the best challenge we've ever designed. Swear to God. What we're covering in terms of mindset, self defense, mindfulness, yoga, the workout, everything's being covered.
Speaker 1:You're going to get more conditioned. You're going to learn how to break necks, but you're not going to hopefully have to break any necks, but you're going to learn the self defense. And, the beauty of this challenge as well as I will say every challenge is you're all going to take away something different from it, right? It might be something mindset, it might be something macro wise, nutrition, whatever it may be, you're going to take away something. And my advice is this, if you take away one thing that will help shape the rest of your life, that is worth the money, that is worth it.
Speaker 1:You don't have to come onto this challenge and be like, need to suck every last drip of value out of this challenge to make it worth my £97 right because if you go with that attitude you start getting blind to the process. You go to this like it's the same as reading a book. You read a book 10 pounds right If there's one idea in that book that helps change something in you, god, I would pay hundred quid for that. I'd pay $2.50 for that if it changes something significantly in me. And I truly believe this challenge has got so much so many things on offer, And I'm not saying do everything that you will be able to take something from this challenge you necessarily wouldn't have taken by just doing a PT session or by just, you know, going to another, you know, booty, booty builder app or another app that just gives you loads of recipes, That's not giving you anything else to think about.
Speaker 1:So fundamentally we want your mind to start thinking in different ways. And when we think in different ways, we start growing as human beings because that's one of the main problems everybody's tunnel vision like this is the way it's got to be done, this is the way it's got to be done and the way it's got to be done is this, there is no perfect way for anything to get done. You've got to figure out what works best for you but we have a framework for you to base off. We have the macro framework, which is not a diet. So you don't have to be perfect in your macros guys.
Speaker 1:Just try and hit the numbers. Protein is important. Your carbs and fat are your maximums. If you're on a muscle gain, try and hit your macros or try and just come above them, which is important. Get your water in one to two liters of water a day ideally start there you know your body is 60% water, 60%.
Speaker 1:Every cell in your body is water, your muscles are mainly water right so it's important to drink enough water and this will help with your water management in a way, so your water retention will be better managed if you're not drinking low amounts and high amounts of water, so it's important to get water in. In terms of steps, if you haven't tracked your steps before, get 5,000 steps in a day. Let's build it from that. If you are experienced in walking and getting your steps and you know the goal 10,000 steps is a great goal to hit, That's a good amount of walking. And as human beings, and I'll be doing a a whiteboard video style mini lecture on this thing, of walking, the importance of walking goes way beyond calorie burn, way beyond and I'll do in a full video on that coming up.
Speaker 1:Right? But here's what you need to focus on today. What do you like, do you need to decide what you wanna do today? So there's no more, oh, I'm gonna do this now just decide if you're gonna do the Q and A tonight mindset create do the Q and A if you're gonna do the stretch decide you're gonna do it there's no more wasting energy in it all you got to do is focus on today hit your macros drink enough water get a decent amount of steps in and then in the evening that's planned out for you right. And if some of you are worried or kind of concerned, is this going to be you know, is this worth the money, am I going to make the most out of it, Really, there's three step process for you to do in this regard.
Speaker 1:So all of you should do it whilst I'm saying it out in your brain. So what's the worst that can possibly happen during this challenge? Well, the worst that can possibly happen is they just don't do it and you do genuinely waste £97. You didn't do anything right. So step two is to prepare to accept the worst right.
Speaker 1:But the thing is the next step after that once we've accepted us the worst thing is to think of ways to improve on it. And the first step is everything that this challenge does is recorded and you have lifetime access. So don't be worried if you don't do everything because it's all recorded and you're saved and you'll have lifetime access. Then well of course you need to do well I'll try and do what I think is best for me. I'll try and do the workouts and macros first and see what happens.
Speaker 1:I'll try and do yoga and macros first and see what happens. I'll just do macros and walking and then I'll have the community support. I'll just do martial arts and macros. So when you decide what you're gonna do for the first week stick to it, happy days. And really your goal is then to improve in it and this is where daily habits comes into play.
Speaker 1:You want to be focusing on your daily habits so trying to work out three times a week, so when you do your walking for example, you do that every day ideally and you try and get your walking in the same time every day and build a habit of daily walking. When you do the workouts you want to make sure that on the day you're not doing the workout you're still trying to do something active in that time period because if you don't it's harder to build that daily habit of doing something active in that time period. Right, are you with me? So you might be that you walk on Monday mornings and then on Tuesdays you've got the high intensity worker class of Ryan and Louise and then you go on a walk after that. Wednesdays you're going on a walk, Thursdays you're going on a walk after the high intensity worker class, on on a Friday you're gonna walk in the morning and then Saturday you might go walk and yoga or yoga and walk and then Sunday you might go walk and boxing or boxing and walk or just walking and just try and build that kind of your morning routine out in our way.
Speaker 1:So your morning routine try and get that smooth, trying to do something in the morning because if you get those active mornings in your days feel so much better right. I know there's a lot of things in the evening of this challenge so it is important that you do get the morning routine nailed on. Maybe on the morning walks you listen to these voice notes, who knows, I don't know, who knows maybe. Okay and I'm going leave you on this guys so again only thing you need to focus on today, what are you doing today? Comment below this post what is and we talk about this in the turtle membership.
Speaker 1:What's your one big thing today? What's the one big thing that if you did that today, your day is success no matter what, and then you can do extra stuff if you want. So what's your one big thing today? Is that doing the mindset q and a with your pen and notepad and pen out and fully focused? Is it stretch class?
Speaker 1:Is it focusing completely on your macros and nothing else? What's your one big thing? Comment below what that is and I'm gonna leave you in this because a lot of people you might you might come across this. It's a great quote by Dale Carnegie and he says, remember the unjust criticism is often a disguised compliment. So if you get any friends and family criticizing your decision to do a challenge, oh you're a challenge with who live like Louise, who Louise Thompson's, Who little they're just criticizing, but they actually, in a way, complimenting you for actually taking action because they haven't taken action.
Speaker 1:So do look at it that way and don't look at it as pulling you down because when you do post more, you do, you know, changes do radiate through you, people will give unjust criticism, but it's just a disguised compliment. Now take things one day at a time. That's all I'm at is, and I'll see you in the q and a tonight with the big Don, the Scottish Socrates. Good luck, everyone. And that's it.
Speaker 1:Thank you for listening to the one day at a time podcast with your host, Scott Lehrer. Hopefully, you understood something I said. I hope that some wisdom kind of distilled through into your mind, and I want you to now action it today. I don't want you to think about tomorrow. I don't want you to think about yesterday.
Speaker 1:I don't want you to think about leaving a review on this podcast. I don't want you to think about going to another website. What I want you to do is as soon as this podcast ends, you will take action and make the most of today. Ground yourself today. Follow the one day at a time philosophy, and your life will change.
