We cover the sport of CrossFit from all angles. We talk with athletes, coaches and celebrities that compete and surround in the sport of CrossFit at all levels. We also bring you Breaking News, Human Interest Stories and report on the Methodology of CrossFit. We also use the methodology to make ourselves the fittest we can be.
Welcome to the Clydesdale
Media Weight Loss Journey,
where Scott does his weekly
check-in with nutrition
coach Cheryl Nassau every
week live on our YouTube channel.
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Sit back, relax, enjoy the show.
What is going on, everybody?
Welcome to the holiday
edition of the Clydesdale
Media Weight Loss Journey.
As I was off work today and
able to easily schedule this today.
Yesterday was insane with
everything I had going on.
And I appreciate Cheryl for
allowing us to move that to today.
So thank you for joining.
Thank you, Ken.
Thank you, Damien, for being here.
And anybody else who's in the chat.
Appreciate you all.
What is going on?
Yeah.
No worries, man.
Like it is what it is.
We always got,
got to work around the work schedule,
you know,
the full-time pay the bills type
of a thing.
Yeah.
I also had a doctor's
appointment right when we
were supposed to go on the air.
So, yeah.
So, I mean,
I know it's not weight loss related,
but it is relevant to your, your journey.
I know you're back on antibiotics now,
but so what was the conclusion with the,
uh, random sponge leftover?
Yeah.
So yesterday was to
determine if there was any
damage done internally to
the nasal passage from that being there.
Okay.
And really nothing
significant damage was done
other than that there's
still infection in there.
Yeah, that just sucks.
But nothing like no damage
to the actual structure of
the nose or the sinus.
Okay.
Okay, good.
Well,
I'm really proud of you for this past
weekend.
I know that you went to the
Olympic trials with your mom.
How was that?
It is one of those experiences.
It is like a lifetime memory
that will always be there.
to be so if people probably
don't know this in 1986 all
the way back like before
textbooks and and and
pencils uh I actually made
the u.s swimming nationals
Um, and that was not an Olympic year.
It was just nationals in Orlando, Florida.
Um, I, it was a big trip.
We went down to do that.
So now kind of like 40 years
later going to the U S Olympic trials,
which is the national
competition for the United States, uh,
and seeing the best of the best.
Um,
and the cool thing is I got to see the
event that I swam in high
school and college, um,
on Saturday night, which was super cool.
Got to compare my times way
back then to what they are today.
And it's just amazing where,
where athletics is.
It was a cool venue, football field.
They built a pool on the field,
filled it with fire
hydrants from outside.
And then they're going to
drain it back out.
They're going to purify it
all and drain it back into
the river when it's all done.
Yeah.
You got Damien looking for
some hot photos of Scott.
From back in the day.
There are pictures of young
Scott in Speedos.
Why didn't they have tech
suits when I was around?
There's so much more
coverage to the tech suits
they wear today than the
Speedos we had in the 80s.
Yeah, it's funny.
But I mean,
one of my main goals for you in
our check-in last week was like,
You know, when you're out of your routine,
it's like really hard for
you to stay consistent with
your tracking.
And you tracked this weekend,
which I was like super happy with.
And it's really not about
even if what you logged was
100 or 200 calories off.
It's like we've got a ballpark figure.
We know about where you were.
It holds you accountable to
how many times you're eating, you know,
what little random snacks
you might be grabbing.
So I'm happy that you did
that this weekend.
So I was really proud of that.
Yeah,
we ate a good breakfast before we left.
I will admit my blood sugar
dipped right after the
prelims in the morning
because it had been from
breakfast till then since I had eaten.
And so we rushed to get
something to eat right after.
My mom is aware of all that
kind of stuff and how it
can affect someone.
And so we just went and did that.
Yeah.
I think that it's so important, like,
you know, it's hard
It's hard for some.
So it's really easy for me
to remember when I'm going
to be gone all day to make
sure I have a couple of snacks with me.
I call like my ice meals.
Like I told you.
Yeah.
I mean, it was like,
but when I leave my house
and I know I'm going to be
gone from like 7 a.m.
until who knows when I
always bring like a protein
bar or like a jerky stick
or something just to have
it just in case an apple, just something.
So like, just in case.
Because what if you are like
so in the moment that you
don't even want to leave for lunch?
Like now you have something
at least to hold you over.
So it's just a good habit
for people to get into just
to always have something if
you know you're going to be
gone for that long, you know?
So there's no downside to doing that,
you know?
So bring a little fanny pack.
They were very restrictive
in what you could take in.
Yeah.
It had to be in a clear plastic bag.
Yeah.
You got checked as you went in.
Well, they got,
they got clear fanny packs.
There was no food though.
Yeah.
So like, that's the only thing, but I,
we could have eaten
something like a protein
bar on the way in.
Right.
Exactly.
Yeah.
In the Uber on the way to the venue.
Yeah, exactly.
It's just having something with you.
And then father's day didn't
do much for father's day.
Right.
Yeah.
I,
we got back from Indianapolis at like
noon.
Um,
my mom left at one and then I was home
alone all day.
Yeah.
Gotcha.
My wife and daughter went to
Pennsylvania spend with my wife's father.
Um, and it was a bummer.
I put it in my weekly
check-in that like my
daughter didn't even call that day.
And it was really kind of a bummer.
Have you talked to her about that?
I did.
Yeah.
Was there a reason?
Did you just forget?
Uh,
Personal.
Don't need to go into it.
No, it's not personal.
I just,
I don't know how much of it I truly
believe,
but she said that she thought I
was going to be with my mom
all day and want to interrupt that.
But if I'm with my mom,
she can still call.
Like we can have a two
minute conversation.
If I'm being honest,
it was probably a harmless, oh shit,
forgot to call dad.
And that was her coverup story.
Yeah.
Yeah.
But we talked it out Monday
night and it's all good now.
Good.
Awesome.
So how are you feeling this
week in terms of hunger, appetite,
all that good stuff?
I mean, checking was pretty much standard,
but I like to always just
double check with you.
Yeah.
No real... Like I'm just
eating on schedule.
I'm not like... Yeah.
I did have like...
I did have cravings for ramen yesterday.
So I made ramen and did I, or was that,
I made ramen and bone broth one day.
Yeah.
And I was craving it.
Yeah.
I don't know that I saw that,
but I could be, I might've missed it.
I know you had some sushi this weekend was,
which was not normal for you.
That's like a special,
that's what I got myself
for father's day.
Yeah.
Yeah, you had that on, I think,
Father's Day and on Monday too,
but that was nothing crazy.
You had a sushi tuna roll
and a spicy salmon roll.
I don't remember seeing the ramen,
but I probably missed it somewhere.
It might have been today.
I've been up since 8 doing
stuff around that,
and maybe that's what I had for lunch.
Yeah.
I don't know.
There's a ramen noodle out
that's like a higher protein one,
but I know you just can't touch that.
Do you get the top ramen?
I do, and then I put bone broth in.
That's what I grew up on.
I never liked the cup of noodles ones,
the cup of noodles that's
like in the cups.
I didn't like those near as
much as the one that came in the block.
So the ones in the cup
tastes like styrofoam.
Exactly.
The, the bricks are,
but they do make a ramen
noodle that I see.
Cause you know, it's cause ramen is fried.
I think, uh, the noodles, they're like,
they're cooked and then
they're fried and then
they're like reheated.
Um, they're typically,
it's typically higher in fat.
Like your,
your noodles will have like 10
grams of fat just in the, the,
the noodles or whatever.
So there's a brand I found,
I forget what it's called.
Um,
Halo,
maybe they make like a ramen noodle
and they have broths and
everything to make your own ramen.
But yeah, I like ramen.
It's good stuff.
You know what I, you know what?
It's funny that you mentioned that.
You know what I made this weekend?
Oh, I should celebrate talking nutrition.
I made homemade wonton soup this weekend.
Like I made my own little wontons.
I will never likely do that ever again.
It was very time consuming, but yeah,
It came out delicious.
My mom,
I've been helping my mom eat
healthier and she wanted
some wonton soup.
And I'm like,
I can make her like a high
protein wonton soup.
So I got some bone broth, got some chicken,
got the little wheat wonton wrappers.
I made up a little wonton
soup and I made it.
It was really delicious.
So good little change up.
Speaking of ramen.
Yeah.
I know another question you
had for me is you said
something out of the
ordinary was tasty cakes.
Yeah.
Real quick.
I need to explain myself.
Yeah.
No, no, I'm not.
I'm not going to apologize for it.
So my wife,
because she knew my daughter
didn't call on Sunday,
went to a mom and pop bakery back home.
And they make these homemade maple rolls.
Okay.
I couldn't log it because
they don't have anything
for that mom and pop bakery.
Yeah.
So I got as close as I could
to what it kind of was.
So it's not a tasty cake.
It was mom and pop shop bakery maple roll.
That is one of my favorite
things in the world.
I'll be honest.
It's probably about double the calories,
but.
Well, we'll call that what it is.
It was enjoyable.
And it was,
it was my father's day gift for my, yeah,
for sure.
Uh,
it's kind of like when you log a cookie,
but it's from crumble and
you recognize that the
cookie is actually a thousand calories,
but you log 300.
Oh, similar, similar, but, uh,
you log a Dunkin' Donut,
but you're actually getting
like the double size to
what it made me realize, but.
But yeah,
I think overall this week's got
like huge wins with,
I think the tracking this weekend,
you know,
being in a little bit of a funk mentally,
not a huge one,
but like the whole father's day thing.
I know I also mentioned like
Mondays being not because
you can't get to the gym,
but it just has seemed like
you've been having a hard
time getting the gym,
making Monday more of like
an aerobic thing.
And I suggested a workout last week.
Did you end up doing it or not?
I did.
Okay, cool.
How did that feel?
So it's funny because when
you look at something on paper,
you're like, okay, no big deal.
Yeah.
And then the first probably 12 minutes,
I was like, this is really easy.
And I'm getting a lot of rest.
And then the last eight
minutes really sucked.
Yeah.
So just so the listeners can know,
I'm going to make Mondays –
Like I'm going to kind of
alternate with like a mono
Monday and like a kind of
like a cross finish interval workout.
So I didn't want to kill you
with just boring cardio yesterday.
So I did every – is it already Wednesday?
I'm thinking it's Tuesday.
Every two minutes for 20 minutes,
so 10 sets.
a 10 calorie assault bike.
And then on the odd minutes,
five sandbag cleans on the
even minute five sandbag thrusters.
So I know that you have a
sandbag and you like playing with it.
So I was like,
this will be a fun way for
him to start his week.
So the cleans were never got hard.
The thrusters on the last couple of sets.
Yeah.
Like I didn't want to pick
up the sandbag at all.
Yeah.
Yeah.
And my legs were crushed by
the bike by the end.
I thought about doing one
where it was like in a two-minute window,
do like 15 calories and
then max rep cleans and
then max rep dumbbell thrusters.
I'm like, no,
anybody doing max rep
thrusters is just like pain cave.
It just really is pain cave.
But awesome.
Have you gotten to Polaris
yet this week or are you
still kind of working with
the one car situation?
still working with the one car situation.
And I got,
I was up early today unintentionally.
So I did the, the wad today, uh, which was,
I did the strength last,
but the Metcon was three sets.
So the first one was three rounds.
Second one was two.
Last one was one.
And it was, um, 100, 200, 300, uh,
Uh,
so I actually did the a hundred meter
run and I did bike for the
two and the three.
Um,
and then it was the first round was
dumbbell snatches,
which I don't have a dumbbell.
So I did kettlebell.
And then the second one was deadlifts.
And I, but I used to,
I didn't use dumbbells
cause I don't have them.
So I had to use a straight bar, do that.
And then the last one was lunges.
And they were supposed to be
weighted with the dumbbells,
but I just did them with them.
So the first round was like
three rounds of a 100-meter
run and... It was eight
dumbbell snatches alternating.
Then it was two rounds of
the... 200-meter run.
200-meter run and...
My brain is shot today.
Not the lunges, the other one.
Ah, shit.
I know you just said it.
Now I can't remember.
Deadlifts, deadlifts.
Deadlifts, yes.
10 deadlifts.
And then the one round was 12 lunges.
Oh, that's cool.
Interesting.
And then the strength was
Pendlay Rose alternating with RDLs.
Cool.
Awesome.
That sounds fun.
so I feel like the only
other thing I mentioned for
us this week is like we
kind of took a little
pressure off the scale like
I i wanted you to still
weigh in um and just not
worry about sharing it but
she didn't weigh in so yeah
I was at the doctor I had
to weigh in but that's not
even an accurate weight
Well,
it's lower than I've been ever on
this journey.
And I had stuff in my
pockets and shoes on and all that stuff.
So, I mean, I'll weigh in.
It's not that I have a fear.
It's just not my focus right now.
My focus is blood sugar and all of that.
Why isn't the weight your focus?
Because I want to just feel
better and I want to get
all my health stuff.
My health markers are my focus.
So do you understand,
and I think this is hard
for people to understand.
Yes,
you can be underweight and be diabetic,
but
Body fat percentage plays a
huge factor in things like
insulin sensitivity, cholesterol,
and all that stuff.
It's not really diet that changes that.
It's the change that the
diet creates in your physiology,
if that makes sense.
So even though the scale
might not seem like it's a big deal,
it does...
make you more insulin
sensitive or less insulin sensitive.
People that have excess body
fat have usually are more
prone to insulin resistance
and other metabolic conditions.
You know, um, it's something that like,
I don't want you thinking that
It's a measure of your success.
Your success isn't, and here's the deal,
your success isn't even
determined by changes in
your blood biomarkers or your weight.
That's not a measure of your success.
And something that we're
gonna talk about today is goals.
Those are outcomes.
Those are outcomes of the
changes you're making and
allow us to make changes.
So if the scale isn't the focus,
You know what I'm saying?
So like it has to be a piece
of the puzzle.
I'm probably not saying it
in a way that makes sense
for other people because
everybody's jumping in the chat.
And that's, I want to lose weight.
I'm not trying to not lose weight.
Right, exactly.
I'm logging my food and I'm
doing the stuff I need to
do and I'm working out
because I want to lose weight.
But in my head,
like I went through this
big traumatic event and I
don't want to go through that again.
Like just five months ago.
like so my focus is to be
healthy right not for that
to happen again right it's
not that I'm like shirking
all the other stuff that
goes with that yes just I
don't really care what that
number is I know I know I'm
losing weight like I I'm
telling you my clothes are
dripping off of me right
now um I scale it to doctor
it was dramatically lower
than I thought it was going to be
Okay.
But do you understand,
and this is where I'm asking you,
this is me asking you as
not because I expect you to know or not,
there's no expectation here.
Do you understand why
tracking your food is important?
Why I need to see the scale?
I understand.
Yes.
That you need to see it to know that,
that you're giving me the right advice.
But what advice?
On what I'm,
what I am eating and what I am doing.
But why?
I'm asking you because if
you don't know the answer,
a lot of listeners don't know the answer,
and they're going to learn in a second.
Why does tracking your food matter?
So that we have data to make changes.
And what do we need to change?
I don't know.
Okay.
So the reason I'm asking
these questions is because this is,
this is one of the reasons
why I'm hosting a workshop next week,
fat loss simplified.
And I get it.
You're not all,
it's not just about fat loss.
It's about health,
but a lot of people to get
healthy need to lose fat.
Okay.
That's a blanket statement.
Call it what it is.
There's people out there
that need to lose weight
and they're confused.
We talked about this last week.
Why are people following
these carnivore diets and all this stuff?
Okay.
Let's break through.
all of the freaking confusion out there.
Tracking your food does not
help you lose weight.
Dieting doesn't help you lose weight.
What gets people to lose
weight is creating a calorie deficit.
By tracking your food,
it's literally tracking
your calorie intake
but also ensuring that the
calories you're taking in,
you're getting in enough nutrients,
you're getting in enough protein,
you're getting in enough fiber.
Those are the two main ones.
Then we're balancing out the
carbs and fats, okay?
So tracking your food isn't
gonna get you to lose
weight if you're not in a
calorie deficit.
And that's why I'm asking
you about the weight
because the only way I know
if you're in a calorie
deficit or not is if I know
how much you weigh.
And if I'm not seeing weight trends,
then you could be tracking
your food and not losing a pound.
And then two months from now,
I've been freaking dieting
for two months and I'm not losing weight.
And it's not because you're
not doing the work,
you're doing the work by
tracking your food,
but we're not adjusting
because we don't know what to adjust.
So it's simply just knowing, okay,
if this is what's going in
and you're consistent with
your movement and your workouts,
and the scale's either
staying the same or it's
going up or going down, I can say, hey,
Scott,
we need to make a calorie adjustment.
And that's why I keep asking
about making sure we're not
missing days and things like that.
Because if I don't have that data,
I can't tell you what to adjust.
You could be doing all the
hard work and you could
literally track your food
every day for the next
three years and not lose a pound.
if you don't have the right adjustments.
And that's why it's
important for you to weigh yourself.
Regardless of what other people know,
it's so that I can say, all right, hey,
can you handle it if I drop
your carbs a little bit or
drop your fats a little bit?
Because we might have to do
that to get your scale to
move a little bit.
Or, hey,
maybe we need to pick up the
movement a little bit
because the scale's not going down.
It's not just being scale focused,
but if you're going to be
putting the work in,
you want to make sure that
you're getting the return
on your investment.
Okay.
Oh, that was easy.
Yeah.
I don't know.
I, I, again,
like there's parts of this
where I start to feel overwhelmed, like,
and,
and I guess I'm starting to feel that
way right now.
And so I'm trying not to like, it's okay.
There's just a lot going on
in addition to all of this.
And so
I feel like I'm doing really well.
And then I'm just missing this one piece.
It's okay.
I'll figure it out.
Well, it's underwhelming right now, right?
Because here's the simplicity.
Okay.
You, all you have to do on your end is,
I think what might be
happening is you're
worrying too much about
what everybody else is doing
and thinking and saying
versus what Scott needs to
do and all that.
You are right.
You need to focus on a couple of things.
Okay.
You're tracking your food.
You're working out and
you're reporting to me.
If I have your weight, your food,
I know how much you're moving.
That's not overwhelming.
You don't have to do any other thinking.
Now I'm telling you, great, Scott,
your feedback is good.
Your appetite is good.
Let's make these couple of adjustments.
There's no overwhelm as long
as you're not feeling pressure,
as long as you're not
feeling external like
things that are feeding into that.
Or if there's
if you are getting like really,
really hungry and you don't
like express that to me
because you're like, like, I mean,
I'll be honest.
There's people that are
afraid of telling me that
they're hungry because
they're afraid that I'm
going to take calories.
I'm like, no,
I'm usually going to give you
more calories.
If you're that hungry,
like I'm usually going to say, Hey,
let's try and increase a little bit,
you know, and see what happens.
So, um,
but that's really the main thing is
you just, we need that metric.
We, we need that metric because we,
it's just like everything
else you could measure your
blood sugar and your blood
pressure every single day
it doesn't bother you why
is the scale any different
you know so it's just one
more one more metric so
don't don't overthink it
don't let it overwhelm you
but just know that it's
it's a part of the picture
that's all it's not it's
not it's it's it is one
piece it's missing but it's
a very important piece
you know,
because I don't have any other
things to look at.
Okay.
So, so let's put that in there.
Okay.
Um,
I haven't actually been really looking
at the comments.
So Cheryl likes us high fiber numbers,
100% because you know what?
People undervalue the
importance of fiber in their diet.
Like it's like,
it's crazy how unbelievably
people are so focused on, um,
other details that don't freaking matter,
like how much creatine they
should be taking or, uh, you know,
like what supplements that
they need for their gut,
like eat more fiber, like, you know,
so it's just, it's,
and people are so worried
about like cutting out carbs.
Why not just eat more high fiber carbs?
There's so many benefits to fiber.
Talk about inflammation, you know,
like it helps remove inflammation.
Talk about blood sugar regulation,
cholesterol.
Okay.
Um, but yeah, so that's good.
So, um,
And again, underwhelm yourself, Scott.
Tell yourself this.
You have a coach that's
literally telling you exactly what to do.
That's it.
You could be underwhelmed now.
You have all this other stuff going on.
Take the thinking off of that away.
That's the whole point of having me.
I'm here to help you with that stuff.
Okay.
Something that we talked
about last week that I
thought was really good is...
I just have to make a comment.
It's crazy,
but I won't take creatine
because I weigh more.
That's just blasphemy.
So do y'all want to know why
creatine makes you weigh more?
And it really doesn't.
It usually maybe will make
your weight fluctuate a pound or two.
So creatine helps increase ATP,
adenine triphosphate,
which is how your body gets energy.
It's how your muscles get energy.
So typically what you'll see
is that when you start taking creatine,
because it flushes more
energy into your muscles,
you'll get a little bit of
water retention.
But your muscles are primarily water.
So it's actually a good thing.
Your muscles are fueled.
But people are like, oh my God,
I'm up two pounds.
You didn't just gain two pounds of fat.
It's like literally you're
putting fuel in the tank.
So it's good stuff.
Anyways,
so last week you had mentioned
maybe talking a little bit
about goal setting.
And-
I think it's actually good
that we're talking a little
bit about the metric that
we're talking about with the scale.
Because I also want
everybody here to know that
I'm not scale focused.
It's a metric that we can
use to adjust actions and
things to change it.
And so when you mentioned
talking about goal setting last week,
I want to know what was on your mind.
I don't really know what was on my mind.
I'm having difficulty with
this because I don't even
know how to describe it.
And maybe it's the reason, like,
the scale isn't on the top of my mind.
Because, like, with this weight loss,
I have all this excess skin now.
Mm-hmm.
And I have one area that is really,
really bad.
And I know that if I could
get that removed,
it would be monumental for me in my life.
And it probably weighs a ton.
And so that has been a very
negative thing in my head
for a long time.
And so I was trying to
figure out how can I come
up with goals that
Cause I can't change that.
Like I can't, there's nothing I can do.
It's going to make that skin
go away unless I have surgery.
But you still have weight to lose, right?
I do.
I just, it,
it is a major frustration in my life.
Yes.
It's a major inconvenience.
It's not a vanity thing at all.
It is.
It gets in the way for just everything.
Yeah.
Trust me.
I don't have that problem,
but I know that there are
women that do and it's frustrating.
And I, I know a lot of my clients that do.
But the reason I asked about
the goal is what I,
what I think I'm hearing is, is,
is kind of a good thing.
Okay.
Cause it's going to go along
with our talk today is that,
as much as like you have a
weight loss goal,
like you don't want to be
obsessed with like the goal.
And if you've never read a time,
you've read atomic habits, right?
We talked about this.
Freaking A, Scott.
We got to get you on that book, okay?
So I love that book.
I've read it a number of times.
And if you've never read it
before and you're somebody
that wants to make
improvements in your life,
it is one of the most
powerful books you will
read about habit change and
building a life that you truly feel
empowered to be.
So, um,
one of the things he mentions in
the first chapter is forget
about setting goals,
focus on your systems instead.
And he doesn't say this
because he wants people to
neglect setting goals
because setting goals
actually sets the direction
of your actions.
Like it's saying, all right,
I know that I want to weigh 225 pounds.
Like, that's my goal for you is like,
I want you to be at 225.
Okay.
So we know we have to set a
plan of getting there and
tracking your weight is
tracking to ensure that
we're staying on course
with the right action steps
to change that.
That's why we track our food.
That's why we do all these things.
it's important to understand
that what I loved about
what he talks about is that
the systems are really where we live.
And he likes to, he was an athlete.
So he gives a lot of
analogies around sports
teams and stuff like that.
And he talks about how like, you know,
The coaches of the best
teams out there aren't
going to sit there all day
and think about winning the Super Bowl or,
you know, winning, you know, the game.
They're not going to think about that.
They're not going to think
about being the champion.
What are they thinking about?
They're thinking about creating the plays.
They're thinking about
getting the team to come together.
They're thinking about
whatever weaknesses they might have.
They're thinking about what
the opponents are doing.
They're coming up with
strategies to make them champions.
They don't just sit there and be like,
I want to be a champion and
think about that.
They set the goal of what
they want to achieve.
And then they focus on the systems.
And, and I hear from you,
what I hear from you is
that you want to focus on
the systems and you do, you,
you are working on that stuff,
like the tracking and all that stuff,
but we still need to have
the metrics to go with it
because that's where we
have to have those things
to be able to say, all right,
things aren't moving.
We just move a little bit.
Um, but I, I really love this.
And he talks about some of
the problems with setting goals.
And one of the problem he
talks about is that like, here's a,
here's an example,
winners and losers have the
exact same goals.
So like you can have a fat
loss goal and be at 420
pounds and somebody else
can have a fat loss goal at 420 pounds.
You guys have the same goal.
Who's going to be more successful?
It's not just about
willpower and the person
that's more dedicated and more motivated.
It's who's actually going to
take action and create the
right plan that's going to
get them where they need to
be long enough.
It's things like that that
people don't think about.
Another thing he talks about
is when you're focusing so
much on the goal,
let's just say your goal is 225 pounds,
you're going to get there one day.
One day you're going to wake
up and you're going to see
225 for the first time.
One day you're going to step
on the podium.
You know, competing in CrossFit, you know,
the handful of times that
I've stepped on the podium,
that was a snapshot of my
time spent leading up to that.
That's not what made me
happy or brought me joy.
It's just a piece of it.
So what happens when that's gone?
And the reason why I'm
saying these things is because my opinion,
when we're setting goals,
and I could go into all of
the other things he talks
about with goal setting,
is you want to have a goal
based on a result you want,
whatever that result might be,
225 pounds for Scott.
But you want to set your
goals on the action steps.
So like it might be,
I'm going for the next 90
days of 90% compliance on
my nutrition tracking.
And what does that look like?
Okay, I've got to make sure I log,
you know,
X amount of days of the next 90 days.
What's that?
I can only miss nine days or
whatever 90% of 90 is.
Okay.
Um,
it gives you these now actionable steps
that you can take.
You know,
I'm going to make sure I work out
five days a week,
even if it's a fricking 30
minute grinder on the bike,
cause that's all I have time for.
You know, I'm going to make sure I get,
you know, whatever, 5,000 steps today,
a day, whatever it is,
I'm going to make sure that
I don't miss a check-in.
I'm going to make sure this
happens because when you
now have a goal that's action-based,
you can control that goal.
We can't control the outcome.
We can control the changes
that we're making to change the outcome.
And that's why,
going back to this is a
great topic for today,
because if we know what the
scale says and we know
you're committed to the action steps,
it's not the action steps
that we have to change,
just some slight number adjustments.
And that makes life easier.
That makes sense.
I mean, I can
Yeah,
that actually makes the goal less
overwhelming.
Good.
Because the goal really
isn't... Working out four
days a week or five days a
week as a goal is easier to attain.
That's attainable and in my control.
Exactly.
And that's why I thought
this was a great topic
because even though the
result goal is you want to
lose weight or you want to
make it to the CrossFit
Games or you want to hit a
300-pound back squat,
you want to get your first pull-up,
you want to make a million
dollars this year, whatever your goal is,
you can sit there and think
about the goal all day.
But unless you're out there
fucking doing something about it,
you're going to be a loser, right?
Like that's,
that's just a winners and
losers have the same goals,
but one person is willing
to step up to the plate and say,
I'm going to lean into these hard things.
And I think what gets
overwhelming and obviously
you sit on the scale and
you were lighter today,
but when people aren't
seeing progress fast enough,
or they're not making progress,
they feel like a failure.
And that's not the case.
When the results aren't happening,
it's just a sign that
something needs to change.
And I think people focus so
much on the results that
they don't allow change to
happen naturally.
It takes time.
It takes time.
I understand.
I do understand all that.
Yeah.
It's just...
and I'm not making an excuse.
I'm really not through so much, right?
Like my sinuses have been
jacked up for three years,
like three years.
I've been fighting this the
entire time we've been working together.
And then I have two
surgeries to try to correct it.
They, neither one works.
One gets botched.
Now I'm going through stuff
because of the botch.
Like it's just,
So like it takes things that
you would be part of your goal.
Like I want to be able to
breathe better when I'm
going upstairs or I want to
be able to breathe better
when I'm in a workout.
And you can't because a
doctor messes things up, right?
So those were the goals I
was looking at where I
wanted to feel better.
I wanted to perform better.
And like because of this
stuff going on in my life, I can't.
so that's where it gets overwhelming.
But, but I do see your point now that like,
what I can't control is like,
keep trying.
Yep.
It hit five days a week
working out that I can
control whether I can
breathe during the workout or not.
I may not be able to control,
but I can get my butt there to do it.
Yep.
And you've, like I said,
you've been tracking your
food and you've been doing that thing.
I think that the other thing that I hear,
and this is important for
everybody to hear this is,
You're giving the scale too much power.
I'm really not.
It's not about the scale for me.
It really isn't.
Well, let me ask you this then.
I'm feeling better.
Yeah, agreed.
It's about you feeling better, right?
But why does weighing
yourself overwhelm the situation?
That's what I mean by giving
the scale power.
See, I don't think I communicated it well.
Okay.
Okay.
so it's, I'm not overwhelmed by the scale.
Okay.
I'm overwhelmed by
everything going on in my life.
Okay.
You know,
and feeling at times where other
people's feeling like other
people's goals for me
aren't overtaking my goals for myself.
And like I said, dude, like the scale,
nobody on here, I'm saying this out,
I'm saying this out in the
world right now.
Y'all don't have any
business knowing scale, Scott's weight.
It's nobody else's business.
So it's,
so it's not that I'm overwhelmed
by the scale and I'm not
even afraid of the scale.
It's that it just doesn't like,
for some reason, the last couple of weeks,
I didn't give a shit about the scale.
So then let's just do this.
If it's not a big deal,
then just start weighing in
every day again.
I can do that.
Then that's it.
I can do that.
But I will say this, not about you,
but for other listeners out there.
Because a lot of people scale avoid.
And I think that scale avoidance,
and this is not you right now.
You're telling me right now
that it's not about that.
Scale avoidance is just as
bad as scale obsession.
Because either way,
you're focusing on your
self-worth and your results
being tied up on a number on the scale.
When you should be thinking about,
you know what?
Did I check the boxes on the
things I need to do to
improve myself today?
Yes, I did.
Did I do the best that I could today?
Yes, I did.
That scale does not determine that.
It's just one more data point.
And again, like I said,
it just helps me know how
to help you this week.
That's all.
So movingon.com from the scale talk.
But if you have not yet read Atomic Habits,
I'm going to really, really,
really encourage everybody
to read Atomic Habits.
And I do appreciate the
point of the process being more,
putting your goals into the process,
not the end result.
Right?
Because anybody can say,
I want this down the road,
but it's so much easier to
manage if it's stuff you
can control in the process
of getting there.
And it's crazy because as much as
It's like,
I don't even think I've shared
this on here.
Like I've had one beer this year.
Yeah, that's awesome.
And for me, because when we first started,
that wasn't the case, right?
I have not had any alcohol
other than that one beer all year.
That's awesome.
And myself and a listener
here that I talked to is a
client of mine.
And we talked about this a
couple weeks ago because
her scale has been a little bit stagnant.
And she's like, Cheryl, she's like,
you know what?
I haven't thrown up in a workout.
She was having like really
bad GI problems.
Like I haven't gotten sick.
I've been able to actually
do CrossFit and not get sick.
I've been able to eat food
again and not feel
restricted in my diet
because she was told that
she had to follow like
elimination diets and all this stuff.
And it's like,
so maybe her scale didn't move.
But again,
I'm not dismissing all of the
other things that you're improving.
It's just that metric we
want to change too.
Otherwise,
I'm going to tell you to eat
more and be happy.
Um, you know, but that's, you know,
the main thing with that.
And, and, and I want to let you know,
like in a lot of ways I can relate,
but on a very different level.
And I, and I don't talk about this,
but I have to deal with
something every single day
right now that I don't talk about.
And, and I don't, this is not about me,
you know, last year prior to when I first,
when I, when I first, uh,
I shouldn't say when I first met you,
when, when, when we
2021 CrossFit Games was like
when things were starting
to kind of go a little
south for me in my health.
And I had had a shoulder problem.
I couldn't snatch prior to that year.
I remember the snatch
workout came up as one of
the workouts at the 2021 Games.
And I think I snatched like 125.
Like I just couldn't snatch
like for almost a year.
And looking at everything since then,
how like I decided to have
shoulder surgery in 2023.
And like,
I want nothing more than to be
like competitive in CrossFit again.
And then every day when I go to the gym,
I'm like,
I don't know that I'm ever going
to be able to compete again.
I just don't know that that
goal is ever going to be there for me.
But I keep showing up every single day.
And as much as I don't know
if that goal is ever going
to happen or not again,
I've fallen in love so much
with the pursuit of it.
That I,
I don't know that I'm going to
start crying right now.
Like I,
I want to be back out on that
competition floor.
Like that's why I had
shoulder surgery last year.
And I got hit over and over
again last year with
fricking setback after
setback and they're still coming.
And I'm just like,
at what point am I going to
just throw in the towel and be like,
you know what?
Like I give up.
I don't care.
And I'm like, people don't even,
I'm not even a competitor
at this point anymore.
I'm now just a girl that
works out in the gym.
And I feel like that sucks.
And every day, like I show up and I'm like,
I'm totally turning this
about my own personal shit right now.
But like, I do,
I show up every day and I'm like,
this sucks.
Like I look at what other
people are doing and I'm like jealous.
I'm like,
I want to be able to just get
back to being an athlete again.
And
like going into goals,
like I have goals for myself.
And I'm like, when you talked about like,
all you want to do is to be
able to breathe and like
have your blood sugar.
Dude,
like I was talking to a friend today.
I want to be able to walk
outside and not be in pain.
And I don't talk about this shit, but like,
I still have that goal,
but I can't walk without pain right now.
And like, that's hard to like,
I haven't talked about this shit.
So I totally understand,
but it doesn't mean that
I'm not going to still keep
that goal in my head that like, yeah,
I'll be able to get back to
being competitive again.
So I understand.
And I know that we're, we're both,
we're both going down this, this hole,
but like, I'm still tracking.
I'm still not drinking.
I'm still eating.
I'm still weighing my food.
I'm still eating good food
for the most part.
Like you just got to keep
showing up and that's what this is about,
right?
That's the goal.
You got to set those goals.
You show up at the gym every
day because you want to get
back to where you're going.
I need to show up at the gym
to accomplish my goals.
I need to track every day to
accomplish my goals.
And last thing I'm going to say though,
is if you've ever worked
with a coach in CrossFit,
imagine a coach giving you
programming every single week.
And they're trying to adjust
based off of how things are
moving to know how their
programming is working for
your fitness and you never
giving them any results.
How would they know what
they need to change?
Yeah, I get it.
I get it.
That's it's the same.
And I've been that athlete.
Oh, I didn't turn in my homework coach.
Sorry.
Like, but if he doesn't get results,
He doesn't know if the
progression is working,
if how I'm responding to
the fitness he's giving me,
he doesn't know that stuff.
I can be doing the work,
but if it's not getting me what I need,
getting me where I need to go,
he's not going to be able
to adjust anything.
So,
but just something else to think about.
And I'm sorry that I went
off on my own tangent, but
I want to be vulnerable here too,
because I know you're
putting yourself out there
and that's something that I
don't talk about, you know, and it's,
it is hard to talk about because I mean,
I'm walking around the
store with my mom and my mom is like,
Cheryl, do you want to hold the cart?
Cause you're limping.
I'm like, no, I'm okay.
I don't need a fucking car.
Excuse my language.
I'm like, I can walk fine, you know,
but it sucks, you know?
So, but I ain't quitting.
So I'm just going to keep,
on keeping on.
So, although it is deload week for me,
so I am learning to listen
to my body a little bit.
So yeah.
All right.
Well,
I think that's a good place to call
it a day.
Thank you everybody for joining us.
Thank you for everybody in
the chat and your comments.
We appreciate them with that.
We will see everyone next
time on Clydesdale media
weight loss journey.
Bye guys.