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In today's episode, I'm kicking things off with an exciting announcement! Enrollment is now open for my 90 Day Rapid Fat Loss Challenge, (sign up HERE)
Enrollment is only open till August 26th and then closes. I need everyone signed up by then to give me time to finish all the personalized plans!
The 90 days Starts September 1st! If you've been feeling stuck, lacking accountability, or just need a serious reset, this challenge is designed to light a fire under you. We'll have weekly live coaching calls, daily accountability, structured training and nutrition plans, meal plans with grocery lists, and I'll even teach you how to transition out of fat loss so your results actually last.
- (00:00) - Welcome
- (01:10) - Rocket Launch Metaphor
- (03:46) - Launch vs Orbit Mindset
- (07:14) - Messy Middle and Tools
- (09:32) - Phase One Release
- (17:24) - Food Structure Example
- (20:12) - Phase Two Rewire
- (25:23) - Social Media Reality Check
- (30:02) - Phase Three Reinforce
- (31:54) - RDL Story Becoming Stronger
- (42:26) - 90 Day Challenge Wrap Up
Connect With Lindsay
Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.
Learn more at liftinglindsay.com
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✔ Lengthened position training
✔ Strategic pauses and isometrics
✔ Improving muscle tension
✔ Building strength and muscle with intentional execution
✔ Learning how to make the target muscle do more of the work
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Join us HERE
Creators and Guests
What is LiftingLindsay's More Than Fitness?
Dive into the joy of fitness with Lindsay and other guests exploring how it goes well and beyond the gym floor, the number on the scale, the size of your waist or the calories you're counting.
Speaker: Welcome, welcome to
"The Lifting lindsay" podcast.
Today's episode is gonna be more
like a, more like a coaching session.
not so much of sharing science and
what studies say and all of that jazz.
So I want to share something that I
thought was interesting about space and
spaceships, and you're probably like,
"And I'm out of here." Like, I don't
c- who cares about space, lindsay?
I do.
You should too, 'cause it's really cool.
So I want to walk you through
something that I was thinking about.
right now I'm putting together
some outlines and coursework
for this new 90-day challenge.
So right now signups are open and,
and we're starting on September 1st,
and we're gonna be, I'm gonna be
p- uh, doing group coaching calls
every single week with everyone.
And I'm putting together some
material, um, things that…
Anyways, so this is just from things that
I've been thinking about with that, so
you kind of get maybe a, a little taste
of what those calls are gonna be like.
I was thinking about how fascinating
it is, uh, how if you imagine a rocket
sitting on a launchpad, then all at once
the engines ignite thousands of tons of
force, an incredible amount of fuel just
burning, uh, every single second just to
get this rocket up and off of the Earth.
Just even, you know, a few inches off.
Everything about that moment too,
if you've ever watched one, I
force my children to watch these.
I think they're really fun.
So it makes me feel like
we're back in the '60s.
It's like, "Come on, children."
Like, "Let's watch us go
to space." I don't know.
I'm an old soul at heart.
So everything about that moment
actually looks pretty violent.
it's loud and chaotic.
Uh, it has to be.
I mean, the, the expense
alone, it's ridiculous.
But it just takes an unbelievable
amount of energy just to get
that rocket off the ground.
I was thinking about this.
Why is that?
Well, it's fighting gravity, right?
It's, it's pushing also, it's
pushing through the thickest
part of the atmosphere.
So every second there are these
major forces pushing down, trying
to keep it exactly where it is.
But then something interesting happens.
Once the spacecraft actually reaches
orbit, it doesn't have to keep burning
fuel like it did during launch.
It still makes, it still does use fuel
because it still does need to make some
small adjustments from time to time.
So it's not like nothing
happens out there, right?
But it isn't fighting that
same intense battle anymore.
The hardest part really was
to, to push through those
forces trying to force it down.
The hardest part was actually pushing
through all of that, and as soon as
it hit orbit, then it just kind of
took over, and it was, quote-unquote,
"relatively easier" than at first, right?
So I think this is where so many people
misunderstand change and what is required
of change and becoming this new person
and hitting our goals and building new
habits and routines and, and rhythms
that are gonna carry us through.
They really do, I, I really do
believe that they expect that day
one is going to feel like day 100
So they feel like they-- just them
launching, getting off the ground,
this is taking so much mental effort.
This is exhausting.
You know?
If I have to think about every
single meal and convince myself
every single day to go to the gym,
I must be doing something wrong.
And, and you're not doing something wrong.
You are launching.
All of these forces are
pushing down on you.
Think about it, what you're fighting.
You're fighting years, sometimes decades
of habits, routines, and thought patterns.
these neurological pathways that are
just… You've created them, and they're
so easy to just get in and, and do
them over and over and over again.
And that's what's--
you're fighting against.
And they're pulling you back
down towards Earth, what's-- back
down towards what's familiar.
And it becomes so hard
just to get out in orbit.
But I do, I, I think that a lot of
people are comparing their first 60
seconds of launch, so to say, that first
60 seconds where you use way more fuel
for that first 60 seconds in launch
than you do during the entire time…
Well, not you, but, but now we're
talking about spaceships again.
Spaceships will use, in that
first 60 seconds of launch, way
more fuel than is required, than
just orbiting around the Earth.
So you're comparing that amount
of effort and fighting and--
to somebody who's orbiting.
And I do, I think a lot of times people
think, "I must be doing something wrong.
I must be broken.
I can't do this.
Everybody else can.
Look at them orbiting around." And
we're forgetting that they too had
their own launch period, and we're not.
Maybe we weren't around to see it.
Maybe they don't talk about it as much
anymore But they had it, and it was hard.
And you're comparing your hard to
their-- your launch to their orbit.
It's unfair to do that for yourself.
Also, it sets you up for failure
because you are now thinking,
"Oh, this is so much effort.
It must be so much effort for them, too,
but they're just not talking about it.
But it is so much effort, so I can't
do this more than 30, 60, 90 days.
I can't do this hard forever."
And luckily, you won't have to
if you keep pushing through, keep
pushing through to get to orbit.
But what happens is a lot
of people stop, right?
I, I love Robin Sharma.
He always says creating a new
habit, it's hard at first, messy
in the middle, and beautiful after.
Orbit is beautiful, but a lot of people
are stopping in the messy middle And
if, if I can be really honest, sometimes
it's because the habits and routines
and systems that they thought would
carry them into orbit actually won't.
They, it, they thought this
one tool was everything.
They thought this one tool, like
tracking macros, was the framework for
orbit, and it's, it's actually not.
It's just one tool.
And so they think, "Well, I did macro
tracking and I'm not in orbit. It's
not easier. It actually gets harder the
longer I do it and it's, and it's tiring."
because it's a tool,
it's not the framework.
So what do I mean by that?
Well, I actually do have a framework
and I'm excited to teach it to
the women in my 90 Day Challenge.
Really dive into all of the tools
inside each one of these phases.
But the f- the framework is what I
call the transformation framework,
and I don't think everybody d-
e- everybody fixates on the time.
"Okay, well how long is the ti-
is the transformation gonna, gonna
take?" And they forget that yes, it
can take a certain amount of time,
but within that time period you have
to build a new you brick by brick.
And if you try to skip or shortcut,
You may see results short term,
but because you skipped laying down
foundational bricks, your period,
pyramid or whatever you're building
is just gonna crumble down and fall.
Everyone tries to cut
corners, make it easier.
I don't blame anybody, if you
miss out on this framework,
then you will not get to orbit.
So what is this framework?
phase one is all about actually
letting go Phase one is called release.
It is the work of letting go.
This is where you begin to release
the habits, beliefs, routines, and
identity that created your current self.
This current self that you're like,
"How did I get here? This isn't where
I wanted to be." And there are some
things that, that we have to let go of.
This isn't just like, "Well, I'm,
I'm gonna let go of sugar for 90
days and then I'll be…" This
isn't that kind of thing, right?
And in many ways, I kind of look at this
as you need to experience some, some
death of your former self in order to
experience rebirth of who you want to be.
So your former self, those habits and
routines and identity and beliefs,
stories you're telling yourself every
single day, this builds, this is-- The
compound effect is so real, and this has
built you to where you are at right now.
Now, I don't believe where
everybody's at right now is all bad.
There's some great things about your life.
Look around.
See 'em.
There's some great things about your,
your body, your health, You have
already more than likely started
changing, rewiring some of these things.
But I bet you there's some things
that you're still holding onto, and
we need to work on letting them go.
I see women working on habits and
routines, but simultaneously holding
onto this idea that somehow they're
broken and that everybody's gonna,
can reach this goal but them.
But they're kind of trip, chipping away
on the habits and routines because they
want to, but they haven't let go of
this thought, this identity and belief
that's really, really holding them back.
An- another one is sometimes people
have these beliefs of, "Well, I
can't put foods on, on repeat or
get some sort of habits around food.
That's just too hard.
I like just living in the moment and
eating whatever I want to whenever I want
to, and so I'm not gonna let go of that.
But I also want all of the results of
the person in orbit, so I'm going to
track things during certain periods, but
it's so sporadic and I'm playing macro
Te- Tetris and I'm just trying to get
foods to fit randomly throughout the
day and I'm, I'm eating all the BLTs
and I'm-- But I'm not gonna let go of
that because I, I really like that."
Well, you have to make a choice.
What do you want?
Because that type of macro tracking
where it's just all throughout the day
you're like, "Oh, well, I want this,
so I'm gonna eat it," uh, and plug it
into macros and then, uh, into your
MyFitnessPal or whatever, and you're
like, "Huh, well, now I'm, uh, left
with like five grams of protein and…
or 50 grams of protein
and two carbs and one fat.
I don't… Huh.
I'll just, I guess, for dinner have
a protein shake." So I hit my macros.
What?
Like, that is no way to live.
You, that, that idea of just tracking the
day as you go, that is actually keeping
you a few inches from, like, launching.
That's keeping you in the messy middle.
You are not going to hit orbit with that
type of habit, the habit of you wake up
in the morning and are like, "Well, I
guess I'll have a bagel for dinner or for
breakfast and maybe a protein shake." And
then, and then few hours later d- lunch
comes and you're like, "Huh, what's,
what's in the f- what's in the fridge?
Well, uh, I need protein.
Maybe I'll just have a cup of cottage
cheese and then, like, a piece of
sourdough bread." And, uh, like, and
you're kind of guessing all day long and
just kind of hoping and praying by the
end of the day that somehow your macros
will line up, and then you're like, "See?
I'm successful.
I can do that."
Okay.
Short term, that may work.
But that way of tracking and having
this oversight over your nutrition
will fail you the moment you decide
you don't wanna track anymore
And that person who tracks
that way never gets into orbit.
your method of, "Well, I'm not gonna
let go of this, this identity of,
well, I don't want to plan foods.
I don't want to put things on repeat.
I don't want…" Cool, but you also
have to let go of the idea that you get
into orbit and that things are easier
and you're gonna maintain like those
people on social media that you're
looking up to and wishing you could
become, but you're holding onto this
identity of yourself simultaneously.
Something's got… You
gotta release one of them.
Which one are you gonna release?
The goal and the desire to have
this certain physique and fitness
level or whatever, or the idea
and identity that, well, I'm just
the person who I'm just gonna eat
whatever I wanna eat all day long.
Cool.
You can do that.
I don't actually care.
But if you care about your goals,
you gotta let go of one of them.
You gotta release it.
Which one are you gonna release?
And, and I'll tell you this much,
with whichever one you choose,
there will be some mourning because
a piece of you is dying, right?
Either the piece of you that is
finally like, "Do you know what?
I'm just going to accept the fact that I
don't want structure and routine, and so
therefore, I don't want this goal." Let
go of it. Let go of it, and there will
be a relief, but there will also be a bit
of mourning of, "I could have had that.
Maybe I could have had that.
I wonder if I could have had that."
There's gonna be this mourning of, "I
probably won't have that." Likewise, if
you choose, "I'm gonna let go of this
identity I've created for myself that
I'm just a whatever I wanna eat person.
I'm not gonna take time
to create structure."
Then okay, like if you're gonna
release that, there is going
to be a little bit of mourning.
You're gonna mourn the fact that you
now can't just wake up and choose to
eat three cookies for breakfast, or you
can't just wake up and eat whatever,
be an emotional eater that day, 'cause
that's really what that is There
will be some warning to that, right?
Now, in My 90 Day Challenge, we're
gonna be going over different structure
patterns of food that can work for you,
different ways to get into habits and
routines that will work for you, whether
you're the type of person who are like,
are like more like me, where in order
for me to stay on track, I'm like,
"Okay, well, I'm just gonna choose the
same breakfast and lunch and snack,"
and maybe rotate those from week to
week, but it just makes my life easier.
I'm really busy.
my mind is full of a lot of ideas.
I have a lot of work.
I have family.
I have home.
I have community that I'm
trying to also contribute to.
So me sitting there thinking of a
new meal every single ta- day, man,
that takes a lot of mental energy
that I just actually don't wanna be
towards something as stupid as food.
I don't.
I love food, don't get me wrong, but
when I die, nobody cares what I ate.
And when I die, I'm not
gonna care what I ate, right?
So I want my focus to go towards
meaningful things, creativity, a
connection with people, things like that.
So if I can minimize the amount
of, of mental brainwork that
I put around food, great.
That is the solution for me.
It's like when… And I've
shared this so many times.
The creator of, Apple, uh, when he just
wore the same shirt, the same color, and
had like 10 pairs of that shirt, and, and
pants, and so he didn't have to think.
It was one less thing
he had to think about.
I'm all about that.
So one less thing that you
have to think about, great.
That's for me.
So I am willing to put my breakfast,
lunch, snack just within a week or
two, I'm eating the same things.
Super easy for me.
Uh, dinners, I always
eat different things.
I'm eating with my family.
And I spend either Saturday or
Sunday sitting down deciding meals,
ordering all of my groceries,
and then everything is set.
So it's actually really nice for me.
So we're gonna be going
through that type of routine.
What if that doesn't
work for somebody else?
So then we're gonna be going through
another type of routine, and I'm gonna
be breaking down different options
that still can work and maybe give a
little bit more flexibility to people.
But guess what?
There still has to be some
type of routine, okay?
so phase one is really
about release, okay?
The work of letting things go.
It's almost the work of a rebirth.
Now, like I said, I love that quote by
Robin Sharma, Installing a new habit
is hard at first, messy in the middle,
gorgeous in the end." Releasing is hard.
It is hard.
It's really hard.
So the next phase is, uh, phase two.
This one is called rewire, and
this is the work of repetition.
This is where you intentionally
practice the person you're becoming.
So in the phase before, we've talked about
releasing, we're establishing new rhythms,
and phase two is really just keeping them.
We're gonna continue working on ingraining
these things, right, a bit more.
so we are intentionally practicing
and putting the reps in every day.
You're not trying to feel
motivated during this period.
I think that that's key.
Motivation is not what
carries people through.
It, it can get people off the ground
a little bit, and, and I do agree that
it's a really powerful tool for the
first few weeks, but it is n- you are
learning to not rely on it, and that's
what we're gonna be learning as a group.
Um, you're practicing consistency, right?
every workout, every protein-rich
meal, every walk, every early morning
bedtime, every I'm gonna put down my
phone and not scroll on TikTok so that
I can get deep, healthy sleep, right?
Every time you choose differently, you're
casting another vote for your future self.
You're f- for creating a, a, an identity
that just gets into orbit and goes.
So this phase, honestly, is one
of the messiest because oftentimes
women will wonder, "Well, why isn't
it working faster? Why does it
still feel hard?" And so this is
usually where they're like, "Well, it
doesn't work for me. Give up." Right?
A lot of times during this phase,
you may feel like it's still hard,
it's still messy, um, progress
should be faster, and so you give up.
You stop, right?
And then you wonder, "Why haven't I hit my
goal? I've been doing this for two years."
No, you've been stopping for two years.
You keep stopping.
It gets messy, it gets hard, you
stop, and then you start up again.
Man, this is really hard.
Think about that rocket and how much
effort it takes to get off the ground.
You keep just, phew, that
effort, and then it goes down.
You stop.
Tons and tons and tons of effort,
you're still not into orbit.
Oh, this is so hard.
Stop.
Actually, your choosing this
stopping constantly is actually
making it exponentially more
hard than it could have been.
We could have gotten
through the hard sooner.
But once again, people don't wanna, to
face all of the, this, this framework.
They don't want to face and really
learn habits, routines, restructure.
They don't wanna release.
They don't want to release the identity.
They wanna hold onto all of these things
that are the exact reason why they're
where they're at, but then they want
all the results of somebody who's not,
you know, holding onto those things.
It, it, it, it's, it keeps us exhausted.
That's why phase one is release.
Because as soon as you do, yeah, there
may be mourning But there's also a,
"Oh my gosh, okay, now I can move on.
Now I can become… I'm
letting go of these things.
I know I need to let go of them.
I can move on." So this phase two
rewiring, this is hard because this is now
we're just getting into the daily grind.
This is not the, the gorgeous end yet.
This is, this is just the daily grind.
And I think about this too.
I, uh, my husband is from San
Diego and, and, and we live in,
in Utah, we live in American Fork,
and so that's near Salt Lake.
So the drive to visit his family in
San Diego, there were some places
through Nevada and through, uh,
California that were just barren.
It was just nothing.
And I honestly hated that
drive, like hated it.
They now live in, in
Idaho, so it's much closer.
But that drive was just almost
like mind-numbing nothing there.
And I think sometimes about that
when I think of this messy mes-
m- messy middle, the rewire.
It's just, I just gotta keep showing up.
I just keep, keep going,
keep another mile, another
mile, and it gets you closer.
And you don't look around.
Nobody's celebrating you.
You're not celebrating yourself.
Nobody's maybe walking up to
you being like, "Whoa, you're a
completely different person," right?
And so it's kind of y- you
have a lot of questions.
You have a lot of things running
through your brain like, "I- is this
even working? Is this… I'm working
so hard, the daily grind. Is this gonna
lead me where I want to be?" Right?
So that's why this oftentimes
feels the messiest, 'cause you're,
you're wondering if it's working.
"Why is progress so slow? I must be
doing something wrong because this
one girl on Instagram said, 'I changed
this one exercise and three days
later I grew my glutes so much.'"
It's like, no you didn't.
No you didn't.
And quite frankly, I, I did
actually see that the other day on
Instagram and I, I laughed so hard.
This coach was like, "I changed this
one exercise, started doing this one
exercise, and over the past six, six
weeks or four weeks, I've noticed
a massive difference to my glutes."
And I was like, "Oh, well that
means that you're… If you really
noticed a massive change in your
glutes over four weeks as a trained
coach, that just means your training
sucks." Like that's what that meant.
If one single movement pattern that
you're performing once a week over
a four-week time period massively
changed your glutes, nobody should
trust you because your training sucks.
That, that's, that's not reality.
We see these things on Instagram
all the time and I'm just
like, "Ugh, that's not reality.
That's not the way it works." Nobody
introducing one exercise over four
weeks is gonna be like, "Whoa, massive
changes," when they are a trained
individual and that's the only thing
that they changed in their programming.
I'm calling BS.
And unfortunately, now you're, you're
giving all of these women listening
these stupid ideas that they're gonna
see something massive in four weeks,
and then they're, they do it and
they're like, "Nothing changed. I'm
broken. Something's wrong with me." No.
Something's wrong with Instagram and
TikTok, social media, and these so-called
coaches that actually don't know what
they're talking about, and then they
give people these false ideas of what
changes and how fast it's gonna happen.
It ticks me off, honestly.
It does.
Um, knowing what I know, working
with hundreds of women, it does.
It bothers me, um, because they're part
of the problem that then good coaches
actually have to reteach their clients
all of these things like, "I'm sorry.
Let's start from the beginning.
This is genetics.
This is that girl's genetics, and
that what she's teaching is wrong."
And it, it just makes good coaches
actually have to teach more.
Well, maybe that's a good thing.
I, I enjoy teaching, so
I'm, I'm down for that.
But, but anyways, so it makes a lot
of women, though, it's a net negative.
It makes a lot of women feel like they're
broken, they'll never see changes.
Um, I, I just think it gives
them unrealistic expectations.
So back onto this rewire part.
This is hard, right?
Don't judge the process while
you're still in middle of it.
You have to keep moving forward.
You have to keep moving forward.
But I will say this about the rewire.
This is really important that we are
focusing on habits, routines, rhythms, and
making it easier and easier and easier.
So I've shared this a few times.
I took on a, um, but
it, it always happens.
Whenever I take on a new
client, it always happens.
We do maintenance, and then we do
that for two to three months, and
we establish these systems, these
rhythms, and then we go into a cut,
and always, without fail, every
single one of them, "This is so easy.
This is so easy.
Like, why was it so hard before?" Well,
because before you were trying to track
macros while you were eating throughout
the day, so there was no idea of what you
were gonna be eating, and there was no
rhythm to anything. There was no structure
Um, there was crazy things like, "Well,
I've just gotta cut out, uh, gluten.
I'm, I, I don't have a gluten
intolerance, but somebody said
gluten bad, so better cut out that.
Better cut out veggies, better
cut out whatever," right?
Going to extremes.
"Better be keto, no sugar."
Like all of these extremes.
So sometimes people
skip this whole rewire.
They skip this and then they wonder
because they jump to extremes, and then
they wonder, " Why am I not orbiting?"
Why, why does it still always feel
like I'm starting all over again?
Um, the third phase is reinforce, and
this is the work of strengthening.
This is where your routines really
begin carrying much more of the load.
You don't have to debate, am
I gonna work out this week?
Um, planning meals feels far more natural.
It, once again, it still takes effort.
It still takes intention.
Remember how when the rocket is in
orbit, it still does use fuel, right?
To make sure that it's correcting and
staying in the path that it wants to.
And that's the same with us.
People often will think,
"Well, phase three, reinforce.
Okay, well, that should
be no effort, right?
I'm supposed to be orbiting, Lindsay.
No effort." No.
No, no, no.
There's still effort.
There's still intention.
I love it because, like, things
like taking a walk isn't something
you force yourself to do.
It's just simply part of your life now.
Like I said, doesn't
mean you're on autopilot.
I have to reinforce this.
You still need intention, and you
will still feel, face hard days.
And, and you'll still make choices.
But those choices require less mental
energy because you've reinforced
them through repetition, right?
The goal was never perfection.
The goal was becoming the kind of
person who consistently lives this way.
Consistently, right?
So that's super im- important.
transformation isn't finished when
something just becomes easier either.
It's maintained over time.
You continue choosing it.
I think that that's really important.
Now, speaking of orbit,
this reinforce, right?
This phase.
I just wanna finish with this one story.
The past week I spent, I had two
coaching, group coaching calls,
one with, uh, my app members.
Once a month we do a live where
they can ask me any questions
and we have some education there.
Um, and then we also have our forge
group where it's group coaching,
and I was leading that discussion.
Anyways, there were two, two different
women and I kind of shared the same
experience with both of them, but
I've been thinking about this a lot.
One woman, uh, is incredible.
She is in a fat loss phase right
now, and she's really struggling with
snackiness, just being really snacky.
And it's, it's hurting her progress
because consistency is just not there.
Um, and she just is really struggling
with it, and she's been working through
like, "How can I make this easier?
How can I take this away?" And she's
been working a lot with Alex on mindset.
She's been, you know, working
on okay foods and blood sugar
regulations and timing of food.
And to be honest, guys
She's been trying all of the things.
then a few days later, I shared, I shared
this story with her, but let me, let
me also introduce another app member.
A few days later, she was expressing
how sh- she's coming out of a cut
and she's moving into maintenance
and she's a little scared.
She is saying, "I feel like I should,
should know all of this by now, but
maintenance is scary for me and I feel
like I, I fall off the rails with it."
And, um, there was just a
lot of struggle with that.
And with both of them, I just felt
impressed to kind of share this.
And I hope with both of them there
were just kind of some aha moments.
And I'm hoping that maybe
this helps someone else too.
So a few weeks ago I was, I was traveling
and usually when I travel my training
kind of goes out the window and I just
kind of use what I have in front of
me at a gym and, and it's also kind
of fun 'cause it's kind of fun to
be like, "What do I wanna do today?"
So I went in and I was like,
"You know what? It's been a while
since I've done RDLs." I have had
deadlifts in my programming a lot.
so I, I decide to throw
in some RDLs that day.
And, uh, I worked up to my working weight.
It was about 225 and, um, I worked
up to 235 but And, and this was
10, 12 reps without a problem.
I would say I was probably like one to two
away from failure on the last few reps and
beautiful form, if I might say so myself.
It felt great, uh, felt really,
really strong and I-- Sometimes
lifts just feel amazing.
Do you know what I'm talking about?
When you lift it and you're like,
"That was so heavy but so controlled.
It felt so good." And
yeah, you just feel good.
So I re-racked it and I turned around
and sat on the bar and I was thinking,
this memory came back to my mind about
A few years before when I tested out 225
pound RDLs for the first time,
and I actually recorded it
because I was excited about it.
It was an, it was a PR.
I was just gonna try to do one or two.
And, um, I can still literally see in
my mind after I did it, it-- First off,
when I unracked the bar, it felt heavy,
like so heavy, and you kind of take two
steps back, right, and, and set up and
take a deep breath, brace my core, and
I'm going down, and I still remember
how that felt, how heavy it felt.
And when I got to the bottom and
tried to pull back up, I remember
it was, this was an all back RDL.
Like I remember my form was
breaking, my back started bending
and I was just like, "Just get up.
Just get up. Just get up," right?
And I- it wasn't scary, I'm gonna hurt
myself, but it was ugly to say the least.
And I was grinding through just
trying to get, you know, one.
I think I got two.
Um, I, I don't know why I went
for a second one, but I did.
It was ugly, guys.
It was ugly, okay?
And I remember how that felt
then just dropping it, right?
I couldn't even re-rack it.
and it was so, so ugly.
It was fascinating to think back on that
after just finishing three sets, two
of them at 225 pounds, one of them at
235, 10 to 12 reps without a problem.
And I was thinking about that.
You know, the weight didn't change.
It's still heavy.
pounds, I don't, I don't care
if you're a man or a woman,
that's a, that's a decent RDL.
That is heavy.
And the weight didn't change.
I did.
I'm the one who had to change
I'm the one who became more
capable, became stronger.
I'm the one who had to put in
the reps, but between those two
years, there was a lot of practice.
There were a lot of reps. There was
a lot of m- s- very slow progress
towards doing this without a problem.
Did it still take work and
intention to do that two weeks ago?
Yes, very much so.
I, I still had to… It was still
heavy, but I was more capable.
I was stronger.
I changed.
How many of us are waiting for the
hard to go away instead of looking
inside and saying, "I need to change"?
And, and I told both of these women,
one of them let's… The first one,
you know, when you're in a fat loss
phase, you're hungry, you're snacky.
I feel like we're trying to… There
are things we can do to minimize that.
Yes, 100%.
But at the end of the day, we
have to realize it still is hard.
It still is there.
The weight that you have to carry
is not changing, so we have to
We have to become more capable.
We have to put in the daily reps
Snackiness?
I've never, never once had a fat loss
phase over my decade of doing this
where I wasn't hungry, where I wasn't
snacky, where I didn't have to say no
to myself and my desires, and not once.
It's not going away.
It's not changing.
The weight is gonna remain.
So you have to
How many of us in our lives, this
isn't just about fitness, guys.
How many of us have a heavy
load that we're carrying?
And it's not going away
And we're wasting a lot of time and
effort just waiting for it to change
And we've yet to look inside of ourselves
and say, "Shh, I've gotta be the one to
change. I've gotta be the one to step up."
I think that that's life.
Just because I've been doing this for
a decade doesn't even mean maintenance
is now it doesn't take intention,
it doesn't take focus, it doesn't…
No, it still does.
Even though I'm in orbit, I would say I'm
in orbit, looking back on, on my first
few years, even, even guys five years ago
I'm way more in orbit
than I was five years ago.
Way more.
Things are just running smoothly,
but it still takes the, the burst
of fuel to… Once a week I'm still
sitting down and writing out what
are, what are we gonna eat this week?
What are my meal plans gonna be?
And I plug them all in, and those--
that's when I have the most success.
And even then, sometimes weeks go by
and two, three weeks go by and I'm like,
"Oh, I've, I've gotten off track." Gotta
use a little bit more energy, get a
little bit more on track with food again
It's easier, but it's not
no effort, it's not no fuel
So I really do think some of us think
that if it's worth it, if it is meant to
be, if it can be, then it will be easy.
That's not reality.
That's not So if something is heavy,
yes, we want to do something to help
maybe give us better leverage to lift
the load, but the load is probably
gonna stay the same, and we've got
to step up and become stronger.
Just some thoughts for you guys today.
I love and appreciate all of you.
I'm really excited for
this 90-day challenge.
We're gonna be diving a lot more into
this every week, going over, uh, this,
this framework, this transformation
framework, so that even after this,
this 90-day challenge is over, you will
have the tools to continue to succeed.
I really do think a lot of 90-day
challenges, they just kind of
drop the ball because it's like,
"Oh, 90-day challenge is over.
Uh, you're good to go now."
And people are like, "Uh, what
do I do now, though?" Right?
So that's not going to be
what this challenge is about.
Yes, it is a rapid fat
loss transformation.
Yes, I do want to see you have success
at a… We're going aggressive, so this
is gonna be a bit more aggressive speed.
But we have to work on this
framework while we are doing that.
Otherwise, you will not maintain the
fat loss, and that is not my goal.
My goal for you is to help you become,
become the person that I know you can be.
Become somebody who has grit, who
has these systems, who we're, we're
launching off and it takes a bunch
of effort, but I'm here to along
the way telling you it's okay.
Yes, it's hard.
Yes, it is meant to be hard right now.
Y- you're not broken.
You're not doing anything
wrong because it's hard.
Keep going.
Keep going.
Keep going.
You're on the right path.
'Cause I think that that's
what everyone's scared about.
This is a lot of effort.
Am I even on the right path?
That is huge to have
somebody by you saying, "Yes.
Yes, you're on the right path.
Just keep going." Anyways,
you guys are awesome.
I really love and appreciate all of you.
You have a wonderful week.