Why you need to start tiny right now
Good morning everybody, it is the day after book club so as always I've got some book club wisdom for everybody to come, to come with, to come with, to, can't even speak English anymore, to listen to basically. The first thing that comes to my head is Lee Kimon, the book club said that because of book club, because of her reading inside the Harbors that her daughter, had gone to the school and said that she wanted the daughter's I think Lee is seven years old, eight years old, can remember maybe a bit older, to set up her own book club and now she's got six other students doing like a weekly book club. And that proves to you that a lot of people especially kids look at what you do nor you say and they look at your actions, your leadership. And I think that's even the same when it's not the adult and kid dynamic, it is a dynamic of a manager and an employee, a business owner and employee, someone who runs a community and they're the people in the community. If it's always that like kind of like one step ahead, not ahead, one step up in terms of that dynamic, it's always the case that they will follow what you do not what you say most of the time.
Speaker 1:It's very important to know that so if we are living with a family, you've got a husband or you've got kids or whatever, whatever you've got someone around you and you're spending time with them, just remember that when you're doing these things for yourself like reading, looking after yourself, me prepping, not only are you doing it for yourself, you are rubbing off in a good way and other people that are people you love probably because they're in your vicinity, you know, every day. So just remember that. Sometimes you can think, Josh, should I do it? Yeah. I work because I'm still leaving I wanna leave the good example today.
Speaker 1:Wanna leave us I think I'm gonna stamp it there. And again, the message about tiny habits guys is that they're so tiny that they're so easy to do that you basically can't not do them. And that's the purpose of and it's an amazing book to get your head around, you know, think about something you want to build, what kind of habit you want build. Another example was, about, you know, building a business and like someone on the book I saw, can't remember the name, but we're saying, you know, once you start business, got a business come out sleepwear, like luxury, like, I think a sustainable silk pages and stuff like that. And it's kind of like, how would you build tiny habits to build a business?
Speaker 1:Because, you know, you look at businesses now, they all started from nothing. You look at Amazon, started in the garage, Apple started in the garage, how can they be so big today? And it's not about growing to giant size but everything starts tiny. But when you think of business stuff, you think of the basics, right? I mean, if if you were to list it out, sending one cold email a day or just finding one person that you would love them to wear or to try your product out a day and build a list out.
Speaker 1:So you start with saying, I'm gonna find one person on Instagram wherever and I'm gonna save the details and that's it for the day. Then you wake up again and you in sometime in the day when you got some time, you're gonna look at someone else. And then when you've got a list, you know, you can change your harbor to, I'm gonna send them an email. I'm gonna send one cold email a day. And that's it.
Speaker 1:Send them a line. Hey. I've got this new brand coming out here today. Would you mind testing off for me? Just one one thing a day, one message, one email a day, one collecting information a day or like just one even going on Instagram and for, you know, for people who have got new businesses going on Instagram and like looking at hashtags and just commenting on a pic one post a day about the business you're in with a really well done comment saying that's a really good post la la la.
Speaker 1:I'm just doing that one a day. Don't expect anything else back from it. And then you think it's gonna it's gonna grow, Small things are like, you know, if you're building a brand, for example, you need to get your brand guidelines done, you need to get your brand logo, your colors and your slogan and you need get your brand identity. So you start small with that. It's like first of all, find one logo that you absolutely love a day or go on Pinterest and find one logo, one website, one whatever you love and start creating a mood board.
Speaker 1:Okay? Because designers need mood boards or something to go off, so you start with that. Just start small. And then other examples, health and fitness wise, you know, everyone mostly spoke in the book club saying the Maui habit, waking up and going today is gonna be a good day. People are using it and it's being successful.
Speaker 1:Now you might forget to do it, so can you habit stack it? So Natalie Simpson's like habit stacks it with, oh, she's a journaling in the morning. Maybe you can habit stack it whilst you're brushing your teeth. You're gonna finish your brushing teeth and go, you know what, today's gonna be a good day. And put your teeth to push down, boom.
Speaker 1:So making you fit in these habits that you already do things in your day. Again, another Mardi. So Mardi was saying you're trying to fit in journaling in the morning but you know busy in the morning, no time. Where can you fit in journaling? It's like well, do you drive the car every day?
Speaker 1:Yeah. Drop people off every morning. Okay. Well, when you drop someone off in the car and that's something you do every morning, that's exactly the prompt for you to not just drive off the roadway to go, okay, hold on, get the journal out one line, boom. There's always something we do daily that we can attach something to.
Speaker 1:Remember this, when it comes to tracking our macros, okay, it can be said that tracking on the go, so I will track, like I will say to myself every time, every single time I eat something I will track it afterwards or every before I eat something I'll always track it. I found to me I feel a bit better when I do plan my day in and then I go from that and I look at then on my diary and go I haven't eaten high yet. Okay, that's to come up. Some people track the week ahead. But try and find where can you put the tracking and maybe you know if you're doing the full day where can you attach the habit to put all your food in one day into your morning routine?
Speaker 1:Is it like your morning coffee equals you adding food for the day? Right? Is it like you weigh yourself and then you go on your phone and then you actually put the, you know, try and attach and that's the quickest way to do it, right? And I think it's important to understand that about the tiny habits thing. Another realisation of a tiny habits as well is it's so simple.
Speaker 1:When you look at the graph he's created and it's like that line, if it's over the line, you're likely to action it, if it's under that you won't. And he's like, you know, you wanna do 10 press ups a day, that might be you might have some slight motivation to do it, but your ability to do it is probably not that high because, like, it's 10 press ups a day, it's like, oh, when am gonna do it? But if you did one press up a day, your ability flies up so it goes all the way up in the graph on the ability side and then it actually crosses over to the action line which means you're very likely to then do that because the ability to do one press up or one wall press is so easy that you're gonna do it. And remember everything starts small, so you plant the seed and it grows and that's what the book is about. So please, if you're still struggling on this challenge, you're still not building any habits, you're feeling left behind, Start small today, like the one big thing, you can even break that down.
Speaker 1:Like one big thing today is like a one to do list, one thing on your to do list and it helps people, a lot of people use it now and it's very successful. People mention all the time I love one big thing, I do my one big thing a day, feel so much better and that's awesome. But if you're still struggling with the nutrition side, like how can we break it down even further? And this is what I've been thinking about with the nutrition app and our macros app is like should we have an onboarding process of say fourteen days, on day one you just add in your breakfast and then on day two you just track your breakfast again and then on day three you do your breakfast and you're prompted to add your lunch and that's it. And then you know you keep going slow back and then you actually add in your breakfast, your lunch, your dinner then eventually then once you've got that nailed on it's like okay once you've entered your food in the morning then it's time to just do the daily diary.
Speaker 1:Just one just you do your one big thing. What's your one big thing? Write in a daily diary and that's it. And then just keep building it up and up. And this is how maybe you guys need to think a bit.
Speaker 1:This is what we say all the time when it comes to health and fitness. The holy grail of fat loss if we really were to knuckle it down is track your macros, okay. So if you wanted to lose fat you want to get it into a calorie deficit, that's the first thing. But the optimal calorie deficit via macros is to hit enough protein, okay, it's important. Good amount of fibre, but also a good amount a good amount of fats as well for hormonal balances and stuff like that.
Speaker 1:But also a good amount of carbs because some people are like lower carb people, some people are higher carb, but don't remember carbs equals let's rename carbs to energy and it makes more sense. Have you eaten energy today? Do you want more energy? Okay. What is the good source of energy?
Speaker 1:Well, we're looking at things that are slower digesting Most of the time for daily energy like oats, whole grains, stuff stuff stuff like that. And if you want something, you know, before a workout or after a workout, whatever, you're looking at quicker acting carbs, you're looking at more sugary carbs, You're at things that break down, you're gonna glucose, like glucosid, it's like glucose, it's just straight in. So that's more performance side of things. But if you want the general day to day energy and our hunger levels to be stable, we need a good amount of carbs in our in our diet and we need good quality you know, I'm not it depends on it because it's you can't say it's better quality. It depends on what the purpose is.
Speaker 1:So the you know, I wouldn't have a massive bowl of oats forty five minutes before playing a rugby game. I'll be having maybe, like, nibbling on a banana and then maybe some more, like, fast acting stuff, like, maybe even some gummy bears for grease stuff if I really wanted to get the carbs in quick, that's what a lot people do. So it depends and that's kind of macro wise you will calorie deficit, hit your protein target, hit hit your carbs, at the hit your carbs or like be moderate carb intake, make sure you eat enough fats. Right? And then we move on to okay.
Speaker 1:Well, the next phase is obviously the walking. If you can walk six to 10,000 steps a day, you're gonna be on track with fat loss. That's the important part. So if you can walk six to 10,000 steps a day, you're gonna make life a lot easier for you. It's gonna regulate your appetite.
Speaker 1:It's gonna make sure your appetite regulation system is working properly. You're gonna burn a decent amount of calories. You're doing it every day. You're gonna have time for still mind. You're gonna have time to learn through a podcast or audiobook.
Speaker 1:You're gonna feel a lot better mental health wise. You're going to get fresh airing by nature. So we've got deficit with macros, walking, hitting your water intake, one to two liters a day, trust me, you just feel better when you're hydrated. There's so many studies showing our performance reduces when we're dehydrated. There's a lot of stuff about every process in the body, water is involved, and I think we just feel a lot better skin when we drink enough water as well.
Speaker 1:Feel like I hold less water subcutaneously, just feel, you know, my muscles are working better, just everything feels better drinking enough water. And that's really the holy grail of fat loss in its base, in its real base form. And you add on top like strength training has been shown to help reduce fat loss more because and know improve your strength and all that and again, great thing to do. But there are additional bonuses. But you start with these three, you start with the steps and the macros into a deficit, right?
Speaker 1:And you think, and the water and you think how can I break this down to its smallest elements to get it working? And this is what we say to people, you can just your one big thing today could just be to track your macros and that's it. Don't worry about your steps and water, just track your macros. Or it could be just get your steps in today and don't worry about your macros. Okay?
Speaker 1:Or could be just hit your water intake today and don't worry about anything else. And you start off with that and then it grows. So anyone listening and you're still feeling you're not getting it right, just pick one of those three, one of the three holy grail so you know together they be they can become the holy grail but individually important as well. So take one of them individually, just do that as your one big thing and that's it. Okay?
Speaker 1:If you are then motivated to do more happy days, but be content with just doing it, and it'll be it'll work for you. And think about this the rest of your life. Turtle is not about just losing fat. I want to see you all thrive. I wanna see people being like, yeah, I want a promotion and work or I wanna change careers, it's not for me or, you know, I love my job and I wanna help other people in my job and I wanna help I'm fulfilled in my work and I wanna do something else and I wanna help other people and, you know, wanna start a business or I wanna reduce my stress and be a better family member or a better relationship with my partner or, you know, there's loads of stuff and I wanna see these changes up and I don't wanna see just, yeah, I lost a bit of fat and happy days because you look at the Slimming World and Weight Watcher reviews and stuff like that and it's like there's one Slimming World review I read which is quite damning, which is let me read it out to you now.
Speaker 1:And this is exactly what the what we don't want to happen with turtle. And look, some people will just do turtle and leave and all stay at home for the benefits, know, the mental health benefits and the mindset stuff and of course, you know, you can just do the macros and it might it's not gonna do a complete change, put it that way. If you just do the macros and stuff, you know, for complete change. It is about the mindset and stuff. So this is one of the reviews from Slimming World.
Speaker 1:It's like I did lose weight with a diet but I also lost self esteem. I gained a really bad relationship with food. I was taught nothing about portion control and then I had to work really hard to repair the broken relationship with food that I gained from this diet. That's where people are going with Slimming World, Weight Watchers, things like that. They will try and get your testimonial photo and then they don't care because that's gonna get more sales.
Speaker 1:We're on about total human development. So remember this, when you are going through these days and you're tracking and stuff like that and you're involving in the community, you're not just doing it to lose fat. If you wanna just lose, know, we have probably the best place to to come and lose fat because we we don't actually make priority. That's a byproduct. But just remember, you're a human being, and you are improving all aspects of your life for this.
Speaker 1:So look out, take a bird's eye approach, zoom out a bit, and how these things are going to knock on effect everything else and that's going to give you more motivation to keep going with them. But yeah, I just want to say thanks everyone for coming on the book club as well and chatting. It's always lovely to see people reading books and just reading more in general. I think reading is a superpower. We're very lucky that we are able to just read these books by these people who've taken God knows how long to come together with these books and the knowledge we acquire and the actionable knowledge, know, it's actionable, we got an action and it works.
Speaker 1:Readers are leaders as they say, or leaders are readers. So happy days, guys. Thank you for listening to this. Remember, get your one big thing done, focus today only, the present moment one day at a time. That's all it takes.
Speaker 1:I'm telling you now, it's magic. It's it's his wisdom from thousands of years. It works, but you have to take it seriously. Live today. Make the most of it.
Speaker 1:Enjoy yourself and I will see you in the voice note tomorrow.
