Walk, Plan, Execute
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. How's everyone doing? How's the dance sessions going?
Speaker 1:If you're on your morning walk, there is a technique class tonight with Adam, which will be awesome. But hopefully you're all feeling good from the dancing. It's not too taxing, so it's something you can pretty much do every day. And I've seen some people, you're getting about 6,000 steps in from doing the dancing, which is amazing. Now when I remind you the importance of steps and people overlook it, they're like, can steps be really that important?
Speaker 1:Can that help much with my fat loss? And the answer is it's very important, not just for burning calories and stuff like that, but it's really important. It's linked. There's a study done on steps and it showed mortality rates. They tracked people for decades and they found that people that did less than 60,000 steps, the mortality rate shoot up, same as cardiovascular disease and all this stuff.
Speaker 1:And steps is pretty much like a really good indicator of activity level because for you to be very active, unless you're working with your arms and you're stuck on a chair just waving all day, we have to move our legs, don't we? So steps is a really good indicator of activity and it's very important for our health. The second thing I want to remind you of with steps is back in the hunter gatherer days when we were on the savannahs running, walking, we were always on the move, right? And our kind of hunger levels were in tune with our activity. Now, when you don't move enough, like our ancestors did, which, 94%, the majority of our time as humans, mean the exact amount, think maybe, I think it's 94% of human existence has been as hunter gatherers or foragers.
Speaker 1:So we've evolved mainly to move across long distances and if it's either walking or jogging and how we used to kill animals is on the savannahs, we weren't strong and big enough to kill them with our hands obviously and sometimes the spears we had weren't gonna be too effective against an animal as full on rage mode like an antelope, which is huge. We would just jog after them until they overheated, so basically we'd be like, rice a nice antelope, a real juicy one. But one certain type of antelope after it runs too much, it sprints away, basically it overheats because it's too thick, it's first too thick. So the humans at the time were like, well, if we keep jogging after them for about three hours, they will collapse from heat exhaustion and we can then just spear them and finish them off. So we've evolved to really be moving.
Speaker 1:And if we don't move enough per day, and this is around 6,000 steps a day on average, our hunger levels shoot up. So our appetite regulation system doesn't work properly. And the unfortunate news is we actually get way too hungry for our activity level, which is literally nothing. So if you feel like you're always hungry, and this is why there's that thing, the office 15 or whatever it's called, if you don't move enough, you get too hungry, you eat, you think what you're eating, your maintenance, calories you need to basically survive and move and all that, it drops because you don't eat enough because your neat non exercise activity is really low and it's easy to put weight on. So that's why walking is vital.
Speaker 1:And not just walking, steps, movement and that's dancing is perfect for this, it's low impact, it shouldn't give you too much Doms I don't think, like it might do for the first week or two but after that it's gonna be about enjoying, getting the endorphins rushing, all that good stuff. So I just wanna get that into you guys because don't be thinking, oh, do I need to go for a walk? Please, please prioritize your steps and track any macros and you are golden. The second lesson is, it's Thursday. You know, we're on a high still from all these lessons, it's amazing.
Speaker 1:But don't think that, right, I mean, this place in like just outside London is like an old, old mansion that you go now. It's like a getaway to go and work from and then chill, go to the gym and stuff like that. You'd think they have everything you need, right? Marketing as a professional, as you want to come up for a break from the city life to work and have healthy eating. There's no real shop here.
Speaker 1:Shop is terrible, right? And the menu, the food menu is really bad as well. And you have to basically like, right, now we have to improvise. We have to go to Tesco, which is like a forty minute walk to go and get stuff that we need to eat because I couldn't just eat these, like, really random meals. Right?
Speaker 1:So you wanna plan ahead. So when you go on trips away, just plan ahead. Just think what right. What's the worst? And people think, oh, sad.
Speaker 1:It's not sad. It takes five minutes to go, right. I'm going away from my house for a week. Will there be a fridge there? Don't assume there'll be a fridge because there's none here either.
Speaker 1:So there's no fridge there, right. Assume they don't have the food you want to be able to have your high protein meals and stuff like that. Like what can I do for that? Well you can take some HydroAir with you, you can take some protein bars or protein cookies or whatever or the protein snacks to make sure you got something, right? And if you can just do the basics like that, at least you're thinking of the worst case scenario.
Speaker 1:So some of you know, August has come in. Well, August is here. Obviously, the the holidays are coming. Just the stoics used do this as well. They used to do the plan out, like, what's the worst case scenario and let's plan for that and make sure we got, like, the backups going.
Speaker 1:And I think it's an important one to do, especially when you're on this new fitness journey. Like we wanna think, right, worst case scenario, let's plan it out. So what's the weekend coming up? Right? What's the biggest mistake you do on the weekend?
Speaker 1:Have a think. I'll tell you in about ten seconds, but have think. What's the biggest mistake you do on the weekend if you go out drinking? Could mean. What are thinking about?
Speaker 1:K. The worst thing people do on a weekend when they go out drinking is they do not plan what they eat on a Sunday. They don't have it ready. So you go for a few drinks on a Saturday, you get wrecked or you get a bit drunk, your decision making goes terrible, you get a kebab in, right? Fine.
Speaker 1:Not too bad, but still could be a lot of calories consumed. The biggest issue is the Sunday morning. What you do when you're starving and you've had a hangover and there's no food in your fridge. You're to live roux, you're to just eat, you get takeaways in and there's thousands and thousands and thousands of calories and more money being spent. What if every time you go out, the next day's food is sorted in the fridge, you've got fresh fruit, fresh bottles of water, you've got meals ready made, planned, nutritious nice meals of course, You've got that protein bar or chocolate bar ready there and you kind of know all the calories and macros for it.
Speaker 1:You know if you eat all of that, you can get those Halo Top ice creams, right? If you had all of those ready in the fridge, you're like, do you know what, That's about 1,500 calories. That's there ready for me to eat throughout the day when I feel like I need to do it instead of going to deliver and take away stuff like that. So planning is vital. And there's another one I'm gonna finish off with this honest about planning is there was a study done on planning, About going to the gym.
Speaker 1:It's like, you're gonna have a group of people who just go to the gym when they feel like it. You had a group of people that said they're gonna train three times a week. Right? But then you had a group of people that wrote down what day they were gonna train and what time they're gonna train. So, like, right.
Speaker 1:I'm gonna train Monday, 6PM. I'm gonna train Wednesday, 8AM. I'm gonna train Friday 2PM. They had a 70% I believe it's 70%. I need to recall it from memory.
Speaker 1:It was huge. 70% bigger chance of actually doing the workouts because they wrote down the day and time. So if you haven't done any dance lessons yet, if you haven't done any workouts yet, you're trying to get back into stuff, don't panic. Take today as your one big thing to write down right. What is your plan today?
Speaker 1:When can you train? Right? When can you train today? Can you do it? Right?
Speaker 1:Can you train can you get a session in on on Saturday? Can you get a session in a Sunday? Right? Are you going out on the weekend? Like, start thinking of these plans.
Speaker 1:Right? Start writing them down. Unless you get them out of your mind on a piece of paper and then execute on it. But the thing you gotta do today is obviously focus on today. So what are you gonna do today?
Speaker 1:Well, the first thing you're gonna do, you're gonna drink water. You're gonna go and track your macros. You're gonna put your weight into the app, ideally. Right? You're gonna gonna decide if you're gonna do the technique class with Adam tonight or not.
Speaker 1:Right? You've already decided this. You're gonna do it? Yes or no? Write it down if you are.
Speaker 1:Try to get steps in otherwise. If you're not gonna do it, get your steps in. You'd have to get the ideal ways to get steps in in the morning and then in summer lunchtime, some at the end of the day. You try and do 6,000, 10 thousand steps in one go without being a fitness class is going to be quite challenging. So I've left you with a lot to think about there, about planning, about being agile, you can do flexibility with a macro plan, but with protein being the most important thing, you need to start thinking protein first and planning around it.
Speaker 1:And if you can do this, the half the battle is done. When you plan and you've got these backups, right, you're putting yourself in a way stronger position, way stronger position. If you're gonna let it leave it up to fate, right, I got bad news for you, fate doesn't have much for you, doesn't. It has you eating shit every hangover. It's you saying you're going to do a plan, saying you're going to do a workout, but never actually executing on it.
Speaker 1:It's going to say you want to eat a higher protein diet for all the benefits, but you never actually do it because you don't plan it because you think you're magically going to eat a higher protein diet by thinking about it. And it's you thinking you're gonna get all the steps in without planning your steps in. It's the same with people saying, Scott, how do you read more? How can I read more? I go, do you think you're magically gonna read more by thinking you're gonna read more?
Speaker 1:You have to plan your reading and like you plan your workday, like you plan your brush your teeth. You gotta say I'm gonna read from nine till ten. It doesn't doesn't magically happen. Right? It it didn't think about your behavior.
Speaker 1:You don't need a guru or an expert or someone else to tell you that if you just are leaving it up to chance on the moment, then you're not gonna do it. We all know this deep down, right? So you're just doing lip service otherwise. You're doing the wrong thing. You're saying you're gonna do something and you think that's enough because maybe you only care about what other people think you're doing.
Speaker 1:However, you know deep down you're not executing. When you're not executing, it's only you who who's to blame for not doing the execution part, and you don't wanna be that type of person where you're telling me this and that. You don't follow through in the execution. Might feel good to tell people you're gonna work out tomorrow, do a dance challenge, track your macros, But then when you don't do it and you know you just said there's lip service, it's because you didn't go through and execute. So think about that today.
Speaker 1:You need to start executing today if you have been already, if you have been amazing. Focus on today. Get it done. Enjoy your day and hopefully I'll see some of you in the dance technique class tomorrow. No, tonight, 6PM.
Speaker 1:Speak soon. 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.
Speaker 1: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.
Speaker 1: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. 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 of today I'm telling you you love a fulfilled life so enjoy your day and hopefully I'll see you back tomorrow.
