The Benefits of Overcoming These Fears are Huge
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 going to do today? This all 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 going to give you some daily dose of wisdom that you can take action on today to improve your life.
Speaker 1:Remember, all it takes is one day at a time. It is the start of a new week, a new plan, a new lifestyle for many of you. So happy days. Let's get on with it. The first thing really is to touch base on kind of like how we're gonna look at this journey.
Speaker 1:Before we move on, have to define why we do a few things. So the first thing is, you know, a lot of people let's talk about daily weigh ins. So there's research to show that people who frequently weigh themselves have a lower body weight. Now it's not the weigh in itself as bad good or bad, it's the it's what we the reason or the emotion we attach to the number that come ups on the scale. Like you wouldn't inherently look at a weight weight a pair of or a set of weighing scales and say they're evil.
Speaker 1:They just it's just an object. But when we step in and number comes up, that's when we decide if it's a bad thing or a good thing. Now we have to detach ourselves from that because we're just we're just collecting data. So it's important to collect as much data as possible. Now if we look at the data we can collect, weighing ourselves in the morning is easy, it takes five seconds and it's something that can be super powerful to show trends over time.
Speaker 1:You've got body measurements weekly, so say like every Saturday morning you measure your body. This is great, but also you know bloating can skew it and also our even our own, area with our hands. Like, we can maybe this week measure, like, in the wrong place or, like, not put it tight enough. It's probably a good indicator. Then we got progress photos, maybe weekly, so same kind of outfit light in, at the same time, front, side, back, you know, get those photos in.
Speaker 1:They're for your own use though, you know, enough to share it with us, but definitely something you should do. And then really how your clothes are fitting, so really you want to maybe every week or every two weeks try on the same outfit as you've got like on the start and then you know write down how you feel in the outfit because you will forget how you feel so you write down well, I feel comfortable like feel a bit loose on on the waist whatever, get that down. Then you got those that's kind of the data you got. Like I said the easiest one and the most frequent we can do is daily weigh ins and we can take weekly averages. So that's the important thing is the weekly averages.
Speaker 1:So when it comes to macros and so and especially carbs and fat, what matters is, you know, we say the max carbs and fat goal are your maximums, but you can go over, you can go over under every day as long as at the end of the week they're like within your target on average, that's absolutely fine. Protein we would prefer you to hit your goal every day because you get the benefits for higher protein diet if you're consistent with it, not so much like low for two days and high for two days. You want to have a consistency with your protein intake. So hopefully that makes sense. And yes, you can slightly gain muscle or maintain muscle in a deficit, you have to make sure your training is on point, your protein is there, and the intensity in your training is there.
Speaker 1:So that's another thing. And I also saw some comments on on the Facebook group that people are worried about going to the gym, how to use equipment, etcetera, etcetera. Everything new you do is going to be scary, the anxiety is going to be there. You know, you start your first day in a new job, have exactly the same feeling. The first day at school, first day driving a car, driving lesson, literally the same thing over and over when we try something new and there's other people there that we think we're gonna look stupid in front of.
Speaker 1:Ultimately that's gonna stop us and do you want that to stop you? Just the thought of maybe someone thinking you look stupid when they actually won't is stopping you using a tool that could change your life. And that's, you know, the good side of the things. Was it over the edge? Was over the hell to the benefits are massive compared to, you know, the neg.
Speaker 1:There is no neg. If someone laughs you, then they shouldn't be in the gym like they should they're they're pathetic. But go to the gym management. Go to the receptionist. Say, look.
Speaker 1:Can I have a hand going around the gym seeing how to use the equipment and stuff, they should be doing an onboarding session with you anyway? Most gyms offer a free one where they show you how to do all the equipment and stuff like that. And if you haven't had one, you should ask for one. I'm sure they have to do that. And then once you're familiar, you're gonna walk in that gym.
Speaker 1:You're not even gonna look at anyone. You don't you won't care. You'll be full of confidence. You're gonna go in there, do your workout, and go out. You literally won't care.
Speaker 1:You'll get to that point quite fast, but you have to, you know, you have to be in an uncomfortable position to start with. It is uncomfortable starting something new thinking you look like a silly goose, but you're not gonna look like a silly goose. And if you do, you'll be surprised people are gonna be more helpful than to kind of like think you're looking silly. Right? So that's important when we go to the gym.
Speaker 1:Are we on there? Okay, so looking at fat loss. Since like 1940s onwards we've seen like obesity rates start skyrocketing and people who say sugar and it's proven it's not sugar, sugar intake has actually gone down in general. There's a good graph about this showing the American sugar intake gone down, obesity gone up. The real, you know, the simple answer is that we've got more abundance of foods that are dense in calories than ever before.
Speaker 1:That's what's happening. The environment is primed for you to be eating a lot of food, advertising, you know, going out for food, the emotional connection we have with food, not understanding the calories and macros and stuff in foods. And I think the most important thing to understand is if you are always eating out or always eating for convenience, the chances are your calorie index is going be a lot higher than someone who meal preps. So if you haven't meal prepped, I suggest doing it just to see how much more value or how much more bang for buck you can get calorie wise, macro wise than if you eat it for convenience. Now I do say you can eat what you want obviously, fits your macros and this is where the flexible approach comes in.
Speaker 1:But this is it is Monday, you know, if you have another chance to meal prep today, try and do it for tomorrow. The amount of food you can get for 1,500 calories, 1,400 calories, you'd be surprised how much food volume you can get if you actually start planning your route, you know, picking veggies, having veggies with more with most meals, lean meats, or like if you don't, if you're not vegan you can have those meat substitutes now which are great. Oats with whey protein mixed in or plant based protein mixed in. You can Greek yogurt with protein mixed in with straw like 400 grams of strawberries is quite a lot. There's a lot of stuff you can do, so don't feel like the first thing I want you to do is like wipe away the preconceptions you have of what 1,500 calories is or 1,300 calories is or 1,800 calories is.
Speaker 1:A lot of people like that's too much some are too little. You've been conditioned since you have been growing up with the worst health and fitness advice that's ever been given to the human race. Like, you've been online on these stupid blogs we used to read with where we on Bebo, like all these magazines and all all the contradicting information, that's what's filled your head up. Right? So when you go off what you think is right, you're going off really bad, bad information stored in your brain from really, really bad sources.
Speaker 1:So do remember that when it comes to, you know, our thought process behind, you know, the macros you're on and stuff like that. And really, the Nike saying just do it didn't really resonate with me until, you know, to maybe even starting this business like, just like it's such a simple but powerful phrase and a lot of people will talk about numbers, procrastinate, it's a form of not starting, oh I haven't got my macros back yet. You can still start without your macros, you're gonna get them today at some point or the day before, whatever, you can still track and still get on with things. You can theorize if the numbers are right or wrong for ages, but guess what, The only way to find out the only way to find out if you're right or wrong is to just do it. Just do it.
Speaker 1:I had an email yesterday from someone being like, I want a refund. The macros are way too high. I don't think you guys know what you're on, bro. I was like, no problem. Refund.
Speaker 1:You know, we've helped over 60,000 people at this point, and, you know, we got a the nutrition department is run by a PhD polymer who's helped doing this for decades, but, yeah, no probs. It's like, Yeah, but actually, you know, I spoke to someone I know who is a doctor, is a GP doctor, also got a PhD and also a nutritionist. You know, these people make up things on the spot and they of course, you got every credential that you'd ever want to have in an argument, of course. Well, not argument, like a debate back, I'd say. It's like, no problem.
Speaker 1:You know, if if they think that what macros we've given to you are too high based on your goals, they're basing it off no data. And if I was someone who had a scientific background, I would never say something is right or wrong because I don't have the data to say so. What I'm saying with the macro numbers you get in, they are based on numbers we've given to people. They are our best kind of, maybe it's not a guess, but they are the best numbers we can come up with from your initial dataset. But we do weekly check ins, That is the purpose of it.
Speaker 1:We look at your actual data to see if it's right or wrong and we make changes of actual data not theorizing between right and wrong before collecting data. Think about how silly that is. We need the data to check and we make tweaks along the way. That is why we do this. We're not doing this to just say, hey, go off now and those numbers are with you forever.
Speaker 1:No, no, like, we will probably make tweaks a lot of the times, and they'll be dependent on you as an individual person, not there's no point comparing your macro to someone else. Right? I hope that has hope that makes sense. And it's day one for most of the week. So do just begin.
Speaker 1:That's all I gotta say. Just begin today. Right? Today is the only day that, you know, exists. Put it on your head.
Speaker 1:Just think about it. Today is only day that's ever gonna exist. How can I make the most of today? There's nothing but tomorrow. What am I gonna do today?
Speaker 1:What am I gonna do today? What's my one big thing? Macros, go for my steps. I'm gonna do workout. You know, hit one of those first.
Speaker 1:Your macros, should start track from the start of the day just to get whatever you're gonna plan in because you can get momentum going. If you can get momentum going early in the day, it tends to flow into the afternoon, into the evening, job done, and go from there. If you can do it for one day, can do it for two, you can do it for three, you can do it for four. So please do focus on today, nothing else really matters at this point. You wanna just kind of be really honest with yourself today with your tracking even if you don't hit it %, even if you're not perfect.
Speaker 1:We're not asking for perfection, we're just asking for honesty and tracking and trying to kind of collect data on yourself so we can help you make lifestyle decisions that will get you closer to your goals. Now enjoy your day, have fun, and I'll speak to you tomorrow. And that's it. Thank you for listening to the one day at a time podcast with your host, Gottfleer. Hopefully, you understood something I said.
Speaker 1: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. 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.
Speaker 1: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.
