Weekend Struggles with Nutrition
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. Good morning everyone. I hope you're having a beautiful start to the day and I hope yesterday was good start to the week. I actually had a hell of a start to the week yesterday. I hit 10,000 steps and it's the first time I've done it in a while.
Speaker 1:I've been hitting six, seven, eight, but I've hit 10,000 easily yesterday walking in the sun, it was great. Hit my macros, I tracked everything even though like, you know, I felt a bit peckish going into the evening and I had a bowl of Cheerios. Yes. I know, I know, I know. But I tracked it and it's still within my goals and I just felt overall on top of things going into Tuesday way better.
Speaker 1:So if any of you are thinking, oh, I can't get into it. One good day hitting the goals you've set out. So I went to the gym, I did my steps, hit my macros, tracked even when I I didn't plan to have cheers, but I did add it in. Just track it all or do it. You feel amazing.
Speaker 1:This is one day. It's easy to get back on and feel momentum building after one day, so please do it. Did the call with the turtle the newbie turtles yesterday, and a few things coming up that might be helpful for you. So a lot of people, you know, weekends are coming out, drinking, eating out with friends. Reduce your macros Monday to Thursday.
Speaker 1:Reduce your carbs 50 grams a day, fat 10 grams a day. Save it for the weekend. It's all about the averages when it comes to carbs and fats and calories in general, but also we do need protein to be consistent every day because protein, if we can have protein, you know, seventy, eighty, whatever your goal is per day, and then your fats and carbs are lower, some days higher, other days, that's great. That's where we want to be at. But don't sacrifice protein because it's important for making sure you feel fuller for longer.
Speaker 1:Great for muscle building and recovery and there's really an Instagram post we got coming out today or tomorrow on a study done on, two groups of people so it was a four week study one group was in a low protein group the other group was in a high protein group but both were in a deficit and after four weeks high protein group lost 1.3 kilos more fat than the low protein but the low protein group still lost fat but actually the high protein group gained 1.1 kilos more of muscle versus the low protein group over four weeks. Now studies have limitations and I'm not saying the studies bang on perfect but it's given us an indication of the power of making sure we do maintain a high protein diet within a deficit it's very very important. Other questions are about goals and performance and maintenance. When you go to maintenance, need to switch your mindset, think performance based, think you're going be stronger, you're to have more carbs, you're to feel better, more energy, put that to use, get to the gym, hit hard at home, do whatever you're doing workout wise, hit it hard, focus on performance, don't focus so much on weight, yeah your weight will go up in maintenance, you'll be storing more water and stuff like that.
Speaker 1:So just make sure you switch the mindset. Then it was another thing about like training for running, training for muscle gain and really like it's tough to really give 100% individual advice without really knowing everything about your training and stuff like that but in general, and Lyle says this as well, if you want to maintain something, so say no you've been doing weightlifting four times a week, if you want to maintain the gains you've made, you can train twice a week. Right? As long as you hit your weight, you're still using a decent weight as long as you're still doing the good movements, like the compounds, you can drop your weight training to like twice a week and maintain what you've done. The maintenance is a lot easier than gaining muscle or gaining strength, right?
Speaker 1:And then you can actually do running for three or four times a week so really the number per week is if you can do something three times a week plus you're going to start to get better at it. Now this isn't like 100% based on evidence but kind of what Lyle was saying and kind of what I've seen as well through members is myself if I can do something three times a week consistently I'm going to be making gains in nothing. And if I want to switch it up and I want to improve something else then maybe I'll drop something down like run into twice a week and I'll put my training up to four times a week in the gym. And if I want to focus on running and I don't have enough energy or time to do both then I'll drop my weights to twice and run into four times. Does that make sense?
Speaker 1:So really think of what your goal is over the next six weeks. We got our run-in June, June the fourth, whatever it is, which is about six weeks away. Max has posted a new running plan. So really, it's a great time in six week, guys. All of you are capable in six weeks of being able to run a five k even if it's super slow.
Speaker 1:Look. When we do the run-in June, we're gonna have people doing it really slow. We're gonna have people walking it. We're gonna have people trying to beat their PR with Max, whatever it's gonna be. We're have different groups.
Speaker 1:It's gonna be fun for all of us. There's no pressure to outdo someone or run super fast. So it's great to be there. Even if you want to walk five ks and we love all sorts of different things as well. So that's something to think about.
Speaker 1:And really, was it like protein intake wise, people have been hitting the protein intake most time, which is great. Really, it's just like the new lifestyle we all got coming up now with COVID lockdown ease in and going to able to to eat and drink and stuff is really about, at the end of the day, it's about thinking we think we're rational and stuff like that. And we always say stuff and I go, I don't know how many times I have this conversation with friends like, yeah. Yeah. Don't wanna go I don't wanna drink too much this weekend.
Speaker 1:I wanna stay on track. I go right to K. Cool. Three drinks down the down the hatch and then, you know, then it's junk food central, no care for the world because alcohol does that. Just makes decision making terrible.
Speaker 1:Terrible. So we have to be rational and be like, let's not kiddo ourselves when we go to the weekends. And let's not just be like, yeah, I'll just have one. You're not going to just have one most of the time when your friends are out and it's the first night out back or whatever it is. It's really about planning before that moment.
Speaker 1:And that's what I think the eating less macros in the week helps. And then really being able to put like stop gaps. What's the stop gap you're gonna do in a night out? Like one piece of advice I give someone was that they were eating a lot of cheese and olives and stuff and wine on the weekends because unbelievable. Love them as well.
Speaker 1:It's amazing apart from olives, board, cheese board, baguette and wine unbelievable. Anyway, no idea what the macros are of course. What a good thing to do is and I believe this is about everything like if you are going to be doing something in your job, in your hobby, you want to learn the history of that subject like you want to learn all the history about it because you're gonna get a much deeper understanding. I'm not saying you the history of olives or wine or cheese but you want to know background kind of like what the macros are because if you have that knowledge it's not as if I'm not saying you have to be obsessed and stuff like that but if you just did in a week just you know what I want to find out like how many calories are in like a full bowl of olives and how many calories are in all of these cheese bits that you can buy as a bundle from like Sainsbury's and now they're all up and go well in total the macros are this. Then in the back of your head you know when you're having these days out you're like well actually I can actually have half of that, can have half the olive bowl, can have half the cheeses, I can have a bottle of wine and actually you know then in the back of your head that's maybe just over maintenance or whatever and knowing that piece of information even though you're not tracking on MyFitnessPal or our app when it comes out, you're still kind of making a check mark about it in your head and that can go such a long way.
Speaker 1:For me I would love I would way prefer to know where I'm at than be confused and in the guessing game and no idea and all it takes is being a bit curious like be curious about the macros and things. Don't see it as a negative obsessive thing. Do you brush your teeth twice a day? Well you better hard. I hope you do.
Speaker 1:Are you obsessed with brushing your teeth? No, you're not obsessed with brushing your teeth, just brush your teeth twice a day. Okay so is tracking your food obsessive? What's not obsessive is depends on how you look at it and for people who've got eating disorders and stuff like that's different, there's a different relationship with these things and they got to be very careful in regard to that and the one to one help is very important. But we attach the label of obsessive to some things and then other things not and that's usually down to the society and the conditioning of society as it is today.
Speaker 1:Right now everything's bad on the internet, you can't say anything, is offensive and I actually as fun a story I was doing this and been doing this marketing course, not marketing course how to basically build in an influencer marketing course alongside some of the top tech educational entrepreneurs in America who founded Udemy and stuff like that, building it with them. And we came across a discussion and I'm going off a tangent here, it's got nothing to do with macros. But we came to discussion of like, said, Scott, do you do anything like quirky or weird with your community? I said, well, I wouldn't say it's weird or quirky. But what I do is like, I do daily voice notes.
Speaker 1:And I remember like you know I try and give them a name really so some you know octagons I had for the octagon challenge and I remember and I said for the Christmas challenge I called them crackers and she had a shock, she's got a shock in the like a CEO of this like big educational platform in Canada and she had a shock like what? You can't say crackers. I said why? Why not? Is that offensive?
Speaker 1:Goes yeah very offensive in America because it's about like slaves. I said oh really I'm sorry. I didn't I didn't even know. Like, I wasn't aware. What I mean is Christmas crackers, you know, like in The UK, we have Christmas crackers.
Speaker 1:Everybody knew what I was on about. But I'll take it on board. She goes, well, you can't say Christmas. I said, why can't I say Christmas? She goes, well, not everybody celebrates Christmas.
Speaker 1:I was like, oh, my days. Obviously not everybody celebrates Christmas but we all know what Christmas is and we can if we use if we're just a bit rational step back a bit I'm not saying don't celebrate and I'm not saying you all have to celebrate Christmas I'm saying in The UK where the country the country of Wales, England and Ireland, Scotland, Christmas has been the main celebration, and that's what we've been conditioned to celebrate. I'm not trying to be offensive with it. And she's like, just kept going on and on. Was like, god.
Speaker 1:And anything you say these days is is basically offensive. And even if it comes from a place where it's not offensive, and I think everybody should be more aware of what is offensive. But you have to understand where things are coming from. Do know I mean? Like, where's was me saying Christmas crackers trying to be offensive?
Speaker 1:Was just me trying to make us crack a smile in people's faces in the morning when Christmas that year is shit because COVID like what really is the most important thing I mean trying to put a smile on people's face or me saying Christmas when I should have said holiday crackers instead right Massive tangent but basically if you like the world today on Instagram if you follow social media they will make you think everything's offensive and they'll make you think that like everything to do with nutrition is bad that's the worst thing now that anything to do with weight loss is terrible you're losing weight you should never lose weight you should intuitively eat you should never do what your body is terrible and this really filtering through like and for good and for bad some you know fitness industry fifteen years ago was all about being shredded and all that stuff and now it's all about like not even bothering to lose weight and stuff because it's really bad so you have to be very very aware of where you're spending your time on social media, who you're listening to, what you're reading because if you are reading these things you're going to start feeling really bad about the fact that you're just tracking what you eat.
Speaker 1:You're tracking what goes into your body they'll start making out that it's obsessive and terrible for you and you'll feel worse by the fact that they think that than the actual benefits of tracking which is the sad thing right. So this is all for you to be aware of, you have to be very self aware of the condition and you're under to really understand, okay, maybe tracking isn't for me, but is not for me because I don't think that it's good for me and personally I'm feeling the pressure from a minute, I've got a bad relationship with food and I go past eating disorder, that's fine. But if you're thinking, oh, tracking's really bad because I saw on social media, got 10,000 likes and it's really bad, then you raise a valid point but really, I don't know, and then you start feeling bad about it, that's not the right reasons. So I'll leave you on that guys hope you enjoyed a little ramble at the end but have a good day remember one day at a time please. Steve shout out to you if you're listening Steve did a post saying you've been struggling a few months trying to get back into it but the the only advice I've got is to take things one day at a time is to not overwhelm yourself.
Speaker 1:Know you're very busy with business and work and you're pushing the boundaries in your jobs and stuff and the work you do and you do an amazing job with that so it is hard to like you know take things one day at a time when we got all that stuff we're trying to do but when it comes to nutrition and training all we can do is one day at a time. What am I working out today? Am I doing a workout? Yes or no? Okay am I doing my steps?
Speaker 1:Yes. Am I tracking what I eat? Yes. Am I drinking water? Yes.
Speaker 1:That's it. That's all I want you to focus on, and really narrow it down to your one big thing and you will be fine. 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.
Speaker 1: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. I don't want you to think about leaving a review on this podcast.
Speaker 1: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.
