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The Last Diet Podcast 🎙️
The Last Diet Podcast is for people who want to rebuild a strong, athletic body that supports their life — not consumes it.
We talk training, nutrition, structure, and identity for people in their 30s–50s who’ve been fit before and want a clear, sustainable way to perform well again in work, family, and life.
No extremes. No gimmicks. Just standards, structure, and long-term performance.
Welcome to the Last Dive Podcast, the last podcast you'll ever need to create the last diet you ever need. I'm your host, Mike Finnegan. Let's dive in. Right, guys. Welcome back to another episode of Last Dive Podcast.
Speaker 1:I am back with another episode and another client, another legend on the other end of the call, Mr. Keith Curley. We have been having a chat before we came on here. Have recorded that and broadcast most of it. Look, guys, I'm very excited for this chat because me and Keith have been working together now just over four months and his journey is it's been amazing.
Speaker 1:It's been inspirational. And I just wanted to share some of it with you because it's the mindset around a lot of this that I think will resonate with a lot of you the most. So Keith I won't keep you waiting because I know Kimi Kimi Dancing at the other side. How are things with you?
Speaker 2:Things are good with me. Thank God. Ehm life is good. Body is good. Mindset is good.
Speaker 2:I'm smiling.
Speaker 1:Family's good. Yes.
Speaker 2:Family's good. Everyone's good. It's brightening out. Life is good.
Speaker 1:Happy it is. Happy it is. Yeah, I love it. Look, you've obviously had a lot going on Keith over the last couple of weeks and months and everything and we'll definitely delve into all that because think that the context behind your results, people probably have seen some of your results on Instagram and stuff already physically, but I always think there's always something behind it. There's always a context behind how you do it and the mindset that gets you there and stuff.
Speaker 1:So just before we delve into it maybe just give people a small introduction to yourself and and just a bit about you.
Speaker 2:Yeah I'm Keith. I'm in my mid to late 40s. I'm living in West Limerick. Ehm I married Donna. I have two kids Katie and Dan who are 10 and 12.
Speaker 2:They'll kill me. Forgetting it wrong. And I work shift. So we're I found myself maybe towards January or that way. I actually had a doctor's appointment for a checkup and I was weighed.
Speaker 2:And I came in at eighty two kilos. Excuse me. And I just the heaviest I'd ever been and it kinda got me thinking then Jesus Keita I know in the last couple of years or so you've been watching it creep up a little bit but eighty two was yeah. Do you know? So I kinda decided to take things into my own hands and during the thought process then I had been thinking I had been doing a lot of hill walking the last where we know last five or six years and I had noticed that my fitness levels weren't as great and my stamina wasn't as great and I wasn't able to keep up as much and watching people overtaking me at ease and thinking to myself yeah you shouldn't be struggling this much here.
Speaker 2:It's kind of eighty two kilos now and this thing in the back of your head and I kind of then made a decision right. We're going to have to do something because I want to be able to look after myself for as long as I can. Well into my seventies. Well into my eighties. Longer if I'm able to.
Speaker 2:We'd all love to. But for for where I was and for where I was going. I would have was finding it hard to put it together as it was. So I suppose I would have been quite active in work. But then over the last number of years it like before I'm work I could clock up sixteen, zero steps in a shift.
Speaker 2:No problem or not. Ehm I kind of moved the areas a little bit and the step count went down. Ehm I'm in a fitter by trade so I'm working maintenance in a factory in Limerick. So the step count went down and then I kind of was doing a bit more desk work and then the step count went down even more. So everything was kind of adding up really.
Speaker 1:Going and going and going and Anisha. Yeah. Can I just ask you because this is brilliant? We'll definitely get into the journey itself and and, you know, how you made this all going to stick together. Would you have struggled with this before?
Speaker 1:Like, obviously, we've had this we had this conversation on our first call, but maybe just for listeners to give context, like, would you have always been a fit person? You obviously were quite active with walking and stuff before. Like, would you have been fit before? Were you struggling with this before? Or is this the first time that you've found yourself getting away from your your optimal fitness with it?
Speaker 2:I had noticed that I was slipping. And I would go through stages whereby I would go to the gym. But I kind of work out my own plans in the gym and I could find myself at the door of the gym and going well what'll I do today? And then I'd say okay do you know what? It.
Speaker 2:I'll just do half an hour cardio. I'll bust the chest out and I'll do it with legs. And in my head then, okay, that's success. That's done but I think when I didn't have a plan and when I didn't have a schedule as such, it wasn't the proper path or motivation for me. It's cool to go to the gym and you'll always turn up.
Speaker 2:But when you're turning up for more of a reason and with more of a structure when we set it up then I found a massive difference there. And actually having the knowledge I wouldn't have rested before. I wouldn't have accounted for rest. I wouldn't have accounted for a rest between sets. It had just gone nuts into.
Speaker 2:Yeah. Yeah. Yeah. Yeah. Carson said get it done like 100% and then ugh.
Speaker 2:Didn't you like? Do you know? And I was always wondered. I I'd never feel it the day after. It was always the second day I'd feel it.
Speaker 2:And I was kind of thinking maybe my body isn't getting the full benefit of it then as well and that got me thinking. So I think when when we set up the plan then with the fitness that made a big difference with the training. 100
Speaker 1:and not only that but obviously your life being the way it is in terms of your shift work and running and racing with the kids and the house move and everything that you've had going on recently. That in itself wouldn't have been good for you, know, doing that amount of balls at work every single day and trying to do your best because you've definitely changed your mindset around that, which can be a hardest thing for a lot of people to start to. It's like, jeez I need to do less actually to get the results.
Speaker 2:To get more. Yeah.
Speaker 1:Yeah. To to get more out of it. Like what would you say you were were struggling with Forky? Would it have been more like the the structure? Would it have been the the knowledge?
Speaker 1:Like what was the thing that like was stopping you from getting near yourself?
Speaker 2:I think a lot of what would stop me was like you said I am very busy. And unfortunately in the last year and a half my wife has been getting seizures so she hasn't been driving so I'm doing a lot of the I'm doing all the driving as much as I can now on top of the shift. So where I would struggle then is getting into okay I have an hour here. And I had like you said I have to go balls out here for this hour. Because I don't want to get another one.
Speaker 2:And then not knowing when you're getting another one and winging everything else along with it. You might get another one the week after. You know in your head you've nothing done with the last week. I used to go balls out again this time. And then you might get an hour.
Speaker 2:If you're lucky the next day I have to go balls out again this day. That was that was crip that crippling me but I wasn't enjoying it then either. I wasn't enjoying being there. I know I I know I'd show up but I wasn't enjoying the results I was getting out of it either. It it it wasn't the the purpose to be there was I know I had to be there.
Speaker 2:And that was making me getting deterred from being there as well then whereas with now it's a case of okay I know the purpose I should be here is I've twenty minutes cardio today. Okay? Ehm I haven't been in a few days so the weights I'm on last day I'm going to stay on them today. But I'm going to do them. And I know with the planning that we're doing now I know I'm on again Thursday.
Speaker 2:And I have time made for a Thursday to actually make time and put time into the schedule and the scheduling for me before was shocking really.
Speaker 1:Yeah. You know
Speaker 2:now it's a little better. It's but with the tools we have set up now it is finding more benefit. And for the likes of getting in when the kids are training. I know I have to take them training but when I'm there okay go run a few laps. Mhmm.
Speaker 2:Do you know what? Make the most out of the time to get the benefit back of it. Go do run a few laps. Go stretch, go do stretches up against the ball or, you know, just you're there. Make benefit of it.
Speaker 1:Use your time. Other than like, this is absolutely brilliant because I I know there's gonna be so many, like, people listen to this that are parents. And I know there's a lot of people listening to this that would probably be working long hours or shift work. So this is absolute goal because and correct me if I'm wrong, but do you think in the past you probably know you definitely had more time. You definitely had more You had less responsibilities, obviously, with Donna and seizures and stuff.
Speaker 1:Also with the kids going here, there and everywhere with sports, which is great for both of them. You don't have as much time for yourself. You're kind of like you're trying to do a lot as well as work on on top of it. So it can be hard. But you were trying to almost do what you were doing in the past, which when you had more time now, when you didn't, it burning out.
Speaker 2:Which is no way sustainable. And the thing is, when you're trying to do what you did in the past with extra responsibilities, And when you don't hit your targets then you're nearly more pissed off.
Speaker 1:Yeah. Yeah. Yeah. Do know what?
Speaker 2:Yeah. I used to be able to do this. I used to be able to get to I was never this fuck before after. Do know? It's but whereas now, yeah, it's not what it was seven or eight years ago.
Speaker 2:It's a different story now. It's a different key now. Do you know you wouldn't flog a ten year old car the way you flog a two year old car. Do know? It's learning more about that and learning about myself and what I'm capable of but setting myself up to taller and more.
Speaker 2:Yeah. About myself and making the time into it. It's like you said about yeah it's like you said about the time okay. I am on kids time now because I have to take them training. But why can't it be key time as well now?
Speaker 2:And get a bit of benefit. Get moving. Get exercise. Get fresh air. Get out there.
Speaker 2:Get to it.
Speaker 1:Yeah. Yeah. Make it work with the with the with the time and and and the the the life you're living. Like this this is again is is brilliant right? Cos even what you said there at start.
Speaker 1:I know you said this to me a few times and I love this about our conversations where you are really looking long term picture here where you, like you said, 60s, 70s, like 80s even hopefully, you feel fit and you feel able. And as you said there, like there takes adjusting to that as you as you get older, because obviously our body is older. But I think a lot of it is actually down to more so the responsibilities. Like you said, you put that pressure yourself to to have the standards that you had in the past, but like you don't have the time availability or the tools to do that. So then it's like, how do I make this work within the life I have at the moment?
Speaker 1:And you've done that in many ways, like you've done it with the fitness side things. We go through maybe that in a second and you've done it with with the foods and things as well. But I think the most important thing, and I've got to compliment you so hard on this, is it's been your mindset, man. It's been like you've never been down about things. You had never poor me about things.
Speaker 1:You've been very solution focused always. There's been weeks you haven't got your exercise in. And it was never a case of like, oh, Jesus. I like I thought I'd I'd be able to do this all that I know. I'm not good enough for it.
Speaker 1:I can't do this forever. You were just a case of right. Focus on what I can do. Do this and then move forward. It's it's really stuck to you.
Speaker 2:Thank you. Yeah. It it is. I think I know I'm very lucky in life and I tell myself quite a lot that I'm very lucky in life and I think it's a mindset that drives it on as well. Like there's no point in Wallowan.
Speaker 2:The the goal is still the goal. And that hasn't changed. So ultimately I'm working towards the goal. There there are weeks where it's like I've nothing done this week. And my food is all over the place this week.
Speaker 2:And it's going to be shown. But I still have the ability to control next week. And my scheduling and my planning for next week. Last week is gone. That's done.
Speaker 2:Good luck. It's what's the week that's ahead of us now. Okay. From last week. But plan it into next week.
Speaker 2:Do you know it's it's it's we've lived through last week that's gone behind us. But learn the lessons from it. And say okay why did my food not go great? Was it me? Was it was I not set upright?
Speaker 2:Why did my training not go great? Was it in something out of my control or something in my control? And where can I adjust it and and plan for it next week? And then just do it. You gotta plan for next week anyway.
Speaker 2:So why not keep in mind the lessons we've learnt from last week and put them into the planner for next week. There's no there's there's there's no point beating myself up. There's enough people who try and beat me up. So why am I having to like yeah yeah.
Speaker 1:100%. And just on that, Lucky, right? So one of your best qualities is that you're very honest with yourself, but not in a really negative harsher. Some people are very down themselves, as you said, like they beat themselves up. You're very honest yourself.
Speaker 1:It's almost like an objective honesty where like right this can go well, what needs to happen now to improve it. It's very, very reflective. The reason you work so well with this coaching is because to me reflection is everything. So being able to actually instead of just pretending things didn't happen or lying to me or lying to yourself, you're very honest about it but you also were taking ownership for making it better. It wasn't just a case of making an excuse because you have all the excuses in the world.
Speaker 1:And this is why I really want to get through here to people listening, right? You have all the excuses in the world to not do these things, but you don't use them as excuses. Yes, there are weeks where you don't get things done and it's genuine excuses. There's genuine things happening, but you're also very, very strong in that you can do better and you can keep improving. It's been far from perfect.
Speaker 1:It never would have been perfect. But your results speak for themselves. Not just physical results but just in terms of your lifestyle change and the the fitness levels and and everything else you got out of it so far.
Speaker 2:That's that's the thing and I think from the minute from the minute I made contact with you in January. I was doing this for me. Like so when it doesn't go well there's no point bullshitting myself. Because it's me who's getting the results out of it. So for me to get positive results out of it I have to be honest with myself.
Speaker 2:And look back honestly. I could say yeah I had a cold the weekend. For sure. I know I didn't have a cold weekend and that's why I didn't meet my targets because of this. Not because I had a cold weekend.
Speaker 2:But I need to plan for next week. Knowing that I didn't have a cold. So there's no point of spoofing. I'm I'm not going to spoof myself because I'm doing this for myself. There's yeah.
Speaker 1:Can I ask you a question? This actually this is just something that kind of popped in my head. Do you think you're like that because you don't care that much about what others think about you? Like in in a positive way.
Speaker 2:I'm probably one of the most I won't say antisocial. But I I don't look for approval really. Like I'm cool in my own skin. Mhmm. If that makes sense.
Speaker 2:I'm cool with me and I'm cool with everything inside to get it. I was I if I'm not having a bad, if I'm not having a good day, I'll talk to myself, figure out why I'm not having a good day. Life's too short for not constantly having good days. You want to enjoy your days. Yeah.
Speaker 2:Do you know? So, it's it is about a mindset. It's yeah. I don't want to care really.
Speaker 1:Yeah. Know. It's that's a good thing though. I know there's no point of shaking away from it because the reason I actually and this is maybe again a very powerful thing for someone listening to this is like the fact that you don't care about other people's opinions, it matters about you and you doing your own thing. It's the reason you're honest with yourself as well and honest with me, whole process.
Speaker 1:Whereas a lot of people and look, I get it because I maybe have been true to myself with sports and stuff, but a lot of people can be very much I need to show them that I'm good at this. I need to make Mike happy. He's my coach. I need to pretend everything's going well or I need to just pretend that didn't happen because I don't want them to judge me. But that thing in in itself causes issue because when you're trying to hide you who you are and the struggles you're having as opposed to accepting them you start you stop actually showing up and and taking ownership for it and you you start posting it.
Speaker 1:That's something you never did and I I think it's a really good quality to have.
Speaker 2:Thank you. Thank you. Ehm it is and like that I'm doing it for myself but the other side is if you started spoofing like you were saying there if you were during sports you're trying to impress your coach you're trying to let your coach know you're the best out of it. Are you want to get picked for full forward? Do know what I mean?
Speaker 2:But you gotta be full forward quality then as well. And your coach talking to you is gonna say, okay, you wanna be full forward? Let's get you to a spot where you can be full forward. But that's a two way street then where you're gonna be coached. So be full forward.
Speaker 1:You can't spoof him like.
Speaker 2:No, you can't. And that's the thing. So in the way that in the way you're coaching me I'm coaching me as well. So for me to try and spoof it or not be honest. It's kind of going against the process.
Speaker 2:Like if it wasn't going to work you were going to say Keith this ain't going to work the way you're doing it. Mhmm. But that involves me telling you everything I'm going through. To get to where I am. Do you know what I mean?
Speaker 2:Instead of yeah it will work. It can work. I know I can do it. Yeah. Mhmm.
Speaker 2:Maybe not. But if you do it this way and if you change this and if you shift this and if you tweak this, that's where the honesty is coming in then. It's like, oh, hang on. Okay. Right.
Speaker 2:I'm gonna try that. And let's see. Then you change it and you shift and you tweak and you see the results that are coming from it. That's a two way thing then. Yeah.
Speaker 2:Where you can see the changes. You can see you can see the changes. You can see the moves. And it ultimately it should work out because that's the theory behind it. So to say to to go into it half hearted I didn't want to go into it half hearted.
Speaker 2:I did want to get results out of it. Because I was doing it for me.
Speaker 1:Yeah. Yeah. It was 100%. And, like, just on that point, the the way you accepted your circumstances and where you are as well. Because, know, again, remember you were saying like that you could be comparing yourself what you're doing in the past and how fit you are before doing the hill climbing and you were you know bedding up the hill more than others it's very easy in these situations to avoid it because it's like you're comparing yourself and don't feel great as opposed to accepting where you were at and then working on improving it.
Speaker 1:I know you obviously led that group out on the hill climb a couple of weeks ago and you know to do that and actually to see improvements but also to not be hard on yourself for not you know being the fittest there at that time and everything was just a great way to be.
Speaker 2:And and that's the thing. And do you know what? I do go hill walking a lot. But which might go back to your earlier comment of not caring. I often go on my own.
Speaker 2:I more than often go on my own. And I think it's actually maybe because there's so much going on outside of Hillwalking as well that it's time for me to just come back and find myself and be at one with Ireland. You're going up the side of a mountain. You can see miles. You're on your own.
Speaker 2:You have to get yourselves to the top. You have to get yourself back down. You have to get yourself out of a situation if you find yourself in a situation. It's great for the mind and it's great for the body and to be able to do that then as well and to be able to keep doing that. I see a lot of benefits from it mentally and physically and to be able to get to a spot where I'm helping people like you said if I was the guy to walk I can bring people on the walk in my atmosphere as opposed to we're just going to pound up and just pound down or we're not.
Speaker 2:We'll just hang on a minute now. Stop a minute. This is actually a really cool spot. There's a great vibe from here. Let's have a little lunch here.
Speaker 2:Okay. Rain is coming. We do have to plan on for a little bit. Put the shelter over there. And get that kind of vibe and help other people.
Speaker 2:But I think it's it's it is good exercise and it is good mind space as well and that is a lot of where I was going with it to try and get myself more fit and able for it.
Speaker 1:Yeah yeah because it was good for your good for your mind as well and it was just yeah getting the getting the physical side of things to a place where you can actually do it and feel good doing it as well which is which is mad. I'm going hold you fat as well when I get back. Definitely going to we're definitely going to do a walk somewhere. I'd love to offer it. Yeah, I'd bring you 100%.
Speaker 1:I'd love I'd love it. I I've done a few a few clients at home, but I definitely did more over here and I feel like that's something I want to take home as well because it's as you said, there's nothing like nature like there's nothing like getting out and nothing but to do only see the mountains and the fresh air and stuff so that would be would be class. So just a couple things to go through here right so I really wanna get clear and help people understand how you kind of did this. Do you feel you're proudest of so far in terms of what you've achieved?
Speaker 2:A lot of what I've achieved. I've I've wanted the things I'd probably be proudest of. I'd find myself I would have found myself before a little bit close to burnout. Little bit close. With the shifts the way they go there's a couple of it's a four week rotation and so there's blocks on and blocks off.
Speaker 2:You might have two blocks on or you might have one block on of two days and then you might have a short block and then you're back on nights. Every block rotates. So there's a couple of short turnarounds whereby you might finish Monday morning. But you're back in Wednesday morning. So you've you've a couple of spots there.
Speaker 2:I found that I used to be like an absolute briar. There was no talking to me. I was just pissed off for the sake of being pissed off on those short turnarounds. And I think a lot of what was happening was because I'd be going into maybe three nights. I was trying to rest during the day.
Speaker 2:And then when I'd get up I wasn't putting proper meal time planning in. It was a case of it. I'll just eat whatever's on the canteen. Which is not a sustainable really. It's the way I'd look at the canteen is is going
Speaker 1:to get you over the hole if you're stuck.
Speaker 2:Is the way I'd look at it now. But I think the quality of foods that I had been eating before weren't helping. So after setting up with you and getting the awareness of calories and calorie intake and rest and proper meal planning. I was actually really proud of the way my attitude changed. And my I wasn't I wasn't teak the whole time or like a briar or just not approachable or anything like.
Speaker 2:You you couldn't come near me. But my mindset now was my mindset now after seeing the process and the progress is okay it is a short turnaround. But because I'm planning ahead in the week I can see the sharp turnaround coming. And it's there and I know I have the potential to be like a briar but I'm not going to. And part of it is when I'm doing my meal planning for the weekend and nights.
Speaker 2:I'm picking honest foods. Like you you know yourself. I could be eating something at half three in the morning. I could be eating something at 05:00 in the morning. The body doesn't want to do that.
Speaker 2:But you have to take it. You have to eat. So if you're taking control of what you eat you can see the output of it then as well in that fresher, healthier, accountable, honest foods do honestly change. I think they definitely changed my mindset that okay it's a day and a half. But it's a day and a half.
Speaker 2:You're you're off. Do you know it's you are setting yourself up for the next block on. But again you're planning for setting yourself up on the next block on. It's the ability yeah it's definitely the benefit of the planning and the setting up and the foresight. I think it has changed my my mindset an awful lot and that's definitely one of the broadest things.
Speaker 1:Yeah. Massive, massive, massive. I I I love that Keith because again we can talk about the weight loss and talk about the body but it's how you feel about yourself, the mood, the energy and and everything that you currently are feeling is it's life changing because, you know, that impacts Katie, that impacts Dan, that impacts Donna. That 100%. Like you're not just helping yourself, you're helping those around you as well to take care that.
Speaker 1:I've always sensed that energy off you as well. And obviously work with a lot of people that do shift, right? And there's no doubt about it. It's hard. It's a very, very hard thing to balance fitness when it comes to shift work because sleep.
Speaker 1:And as you said, your body doesn't want to be changing like time the whole time and then eating at different times the whole time. So it is fighting you a little bit on that. But the big thing I see people getting into cycles with and you probably have felt this before as well, it's, you know, when you're living off of like just easy foods and maybe coffee and just feeding crap, but then the cycle feeds into itself. I'll have more coffee or I'll just eat this energy bar to keep me going or whatever. And then it's like you can easily blame the shifts, but it's like it's the stuff that's actually been put into the body as well.
Speaker 1:So if you can control isn't helping it. So it's like you taking back that control has been massive, massive for you because it's still the same thing, you know, in terms of the shifts. But just the way you're showing up is totally different.
Speaker 2:It is. You see, it's like it's like going back to the tools that are available to you. So when you're on shift, if you don't do your plan and the tools that are available to you involve heavily a vending machine.
Speaker 1:Yeah yeah they're they're not great tools.
Speaker 2:No. Like I would have thought nothing there. A lying bar a bag of hunky dories and a bottle lose it. Right? That's 660 calories.
Speaker 2:Just in those three. Snacks. It's that's a meal calories. Do you know what I mean? Instead of getting the system going, getting the planning going.
Speaker 2:Mini ciabatta, salami, cheese, tomatoes, 300 calories. Which one are you going to be more full after in an hour after eating? Do know what I mean? It's it's definitely yeah it's if you can set yourself up with the tools on the shift you're going to get through the shift an awful lot easier. I think.
Speaker 2:Now I'm I'm not preaching. I know there's a lot of other people don't have stuff available to them on shifts but it's definitely how much you set yourself up for it heading into this how we're going to.
Speaker 1:Yeah, but I do think that there is always options, Lekidin, like again coming back to your mindset of solutions, a lot of people think this journey, especially fitness, is like it needs to be perfect. Give me a meal plan, give me the perfect foods and I'll eat them. But as you've seen yourself with that, that's never a realistic thing within life when there are certain foods you like to eat, there are certain foods that will actually work for you within the time you're on shift, the time you're not on shift, the time you're at home. So this whole journey really is just, as you said, it's about figuring out, giving yourself the time to figure it out. And that's exactly how you framed it there like a few minutes ago.
Speaker 1:So it's that whole thing of like, there are tools for everyone. You know, maybe, like you said, some people might have access to certain food, there always is. And like if your workplace doesn't give you access, like, or at least allow you to bring your own things to
Speaker 2:to Yeah. And I think that's a health and safety thing to have to. You know, it's, if you put your hand up there, they wouldn't be long. Yeah. You go for it.
Speaker 1:So, yeah, you have to. 100%. Can can I just ask you, Mike, because that's brilliant and and I do really think that would help people, like, the planning side of things is crucial. What else do you find or find found that has helped you with the planning side of things? Like when it comes to just the week in general because it's like I know it's it's ever changing and what what you have to do but is there anything specific that's helped you like hit your targets with the food side of things and even get the exercise in on certain weeks as well?
Speaker 2:With with the food side of things a lot of what helped me was I suppose to to talk about it with the food and the exercise. The exercise I may have not been as diligent as I had wanted to be. But the food side of things I have to. Because I have to eat. Right?
Speaker 2:It's ultimate. If I don't eat, I'm a bother. This is something I have a 100% control over because it has to happen. Mhmm. The exercise is I want it to happen.
Speaker 2:But the food is I have to. So I have to make a choice to stay ahead of hunger. And get my scheduling right. When get my scheduling ready more than right and I have this, I have this, I have this. And then the exercise I will plan for I can see two hours there Tuesday afternoon.
Speaker 2:I'm going to jump in on that. But it's also dynamic in that Tuesday afternoon something might happen.
Speaker 1:Yeah.
Speaker 2:But I'd allow for Wednesday then or try and fit it in. Getting the scheduling right that way was yeah. Pretty helpful.
Speaker 1:That's that's that's brilliant advice as well and I I really want to peel back on what you said there because that is where most people actually go totally wrong. It's the I need to exercise loads in order for this to work versus, as you said, no, get the food right first and let the exercise complement what you're doing because you don't have to put as much pressure on yourself. Again, Keith, you are walking evidence of this, like the progress you've made in terms of your body changes and energy and everything has been down to the control you've had over your food. Because as we talked about there, it hasn't been, you know, every week hasn't been ideal in terms of the exercise. But the fact that you've actually got the results regardless of that is huge confidence, you know, for you going forward that, right, as you said, I can actually control this food I need to eat every day.
Speaker 1:So there's no there's no excuse and you get the best results by doing that anyway and it has such an impact on on everything else. And it takes the pressure off you as well thinking you need to be in the gym twenty four seven you know.
Speaker 2:It was and and even do know with the worksheet that you're using now looking back I I know there was a number of weeks there. Where I was like there's no way I'm after sustaining anything this week. But looking back at the averages then it was how the how did that happen? You know? And then with the reflection and with asking myself, okay.
Speaker 2:Well, actually, this is how it happened. Excuse me. And you you're not taking a reference from last week or the week before. You're taking a reference from five or six months ago. When it was okay this is how it happened.
Speaker 2:We have changed the whole lot. You might have a day where you'll slip up but you're still on the track. I I I think a lot of it is when you make the decision to go down the road then you go down the road. If you stay on that road it'll benefit you. You'll have wobbles.
Speaker 2:Yeah. You'll have wobbles, but every road is wobbly as long as you stay on the road.
Speaker 1:Persistent. Persistent. There's so many there's so many sound bites that are be I'm gonna take notice. You you've articulated that. Honestly, it's it's even so good to hear you say that, Keith, because like why you've got to where you are is that that you stayed on this road, like there's many weeks where you could have, you know, decided not taking a detour here.
Speaker 1:Fuck this isn't working. Are like, it's too hard or whatever. And You didn't. You just you just you just stayed on the road. Sometimes you weren't moving as fast on the road.
Speaker 1:Sometimes you were even maybe standing on the road, but you were at the same time you're on the road. Yeah. And it's pretty because I actually had another client there only last week. And just what you said there, like he took a weight in isolation over the week and he said, GGI stagnated now over the last. He basically said and he said, I stagnated now for the last while, basically like a track late in those months.
Speaker 1:But I showed him, like you said, the data and it was the trend over the course of the two months was massive. Like it was it was massive progress. But he was just taking that way that week in isolation. And as you said, they're going to make that's that's where staying on the road is really important. Don't just quit because this is where most people fall off.
Speaker 1:It's like they they almost convince themselves I should be further along. I should have had better week. I should be doing more. I should be further. And before you know it, you're you're feeling shitty about it.
Speaker 1:And like you said, when you're not doing all the things you you're expecting yourself to start, you're like, ah, fuck this and you just throw yourself off off the off the side of the the road.
Speaker 2:But I suppose, like you said, I should be farther along. I should be more you're along. Yeah. You're a long, long way from where you started and you're still along the way from where you're going. You're along.
Speaker 2:Yeah.
Speaker 1:You're along. That's a great a great way
Speaker 2:to say that you're along.
Speaker 1:What's the rush and what what's the end point? You know, you're you're enjoying the journey. It's like the hill walking that, you know, it's like getting the tops lovely, but it's it's the views along the way and it's it's everything around the journey. Yeah.
Speaker 2:Yeah. The conversations. The birds nest in the stream, bugs and the fucking dead sheep and yeah. Yeah.
Speaker 1:The conversations with good people along the way as well.
Speaker 2:And there he goes.
Speaker 1:It keeps you going. Okay look this has been brilliant. Like I said there's been so much here, Keith, and I really want to say thanks for this conversation. I've really enjoyed this conversation. It's flowed.
Speaker 1:I had a few questions here if you hadn't even looked at them because we just kind of went through it, which is really good. And just final final two
Speaker 2:questions. Do wanna, do you wanna look at the questions? Yeah, go for it.
Speaker 1:No, I, I just want, I just want final question here. I'd love to try to raise like, what do you feel like, like, you've obviously improved your fitness, you've obviously improved your body and and improved your habits and stuff like, what impact on other areas do you feel like that's had on you?
Speaker 2:Definitely. I want to try and find the right word. No. It's not spirit. My outlook and my tolerance and my patience Ehm would have changed an awful lot I think.
Speaker 2:Ehm I would have been a bit I won't know. I won't be hard on myself to say I'd be short fused. I would've like you said I would've got a bit like a briar. And tick. But definitely what has improved is my whole outlook.
Speaker 2:I have a spring in my step. If that makes sense. I'm more open to talking to people. I'm more present myself a bit better. Do you know what I mean?
Speaker 2:I I'm more accepting to different situations now or new situations. Whereas before, I would have been fuck. No. That's not for me today. Where now it's yeah.
Speaker 2:Okay. Let's try and see what happens. Do you know ehm it it it has put an awful lot more of positive spin not spin. Spin's not the right word. It has put more of a positive injection into me.
Speaker 2:If that makes sense. Ehm I feel lighter on my feet. I feel ehm more approachable. Life is better not to not to summarise it in a little Lego piece. Life is better from it, really.
Speaker 1:Yeah. That's massive. It's it's funny because we've gone through most of this this conversation. We haven't even mentioned too much about the way it started, too much about the value. And that's why I love this journey because as you said, it's life changing when you feel that way.
Speaker 1:It's like when you have a positive outlook on things, you're more outgoing and every day is a little bit better. Every day is not perfect. Every day is not brilliant. It's it's as you said at the start. Do know life's your shock that you want to have more good days than than you're having bad days.
Speaker 1:Yeah. And enjoy more. And that to me that's everything man and it really is like you know.
Speaker 2:And I think I suppose going into this well at the start of the process I would have been looking or expecting quantifiable results in numbers. Whereby the results that I've gotten now are in form. Mhmm. And ehm ability to soak up and patience and things like that which aren't measurable. So even though it's still on the same journey and the goals are still the same.
Speaker 2:The results are now taking a different metric.
Speaker 1:Yeah, yeah, that's so interesting. And actually that brings me on to my last question, right? Because there's lots of people listening to this again and they want to feel lucky, they want that energy, they want that positivity, they want transformation, but a lot of them probably are looking at maybe the the endpoint that they're looking at the the weight and the scales or they're looking at that. Like, there any advice you can give them? Because I I do think the both of are important for us to, for example, to get you going the right direction.
Speaker 1:We needed the metrics. We needed the we needed the top of the mountain. Okay. That's where we're going towards. Yeah.
Speaker 1:But it's only as you're going towards that you actually have the goal of getting out the car and fucking it's pissing around and you're like, right, look, we know we're going to the top there. But along the way then you're starting to realize, oh, shit, I just feel good. I'm happy I got out now. I'm happy we're having the conversation. I'm happy the air is good.
Speaker 1:So have you any advice for someone to get out of the car and actually get the rain gear on and get off? How how did it get started?
Speaker 2:You went to the bother getting in the car. I I this is a good analogy I think. You went to the bother getting in the car and driving to the butt of the mountain. Get out of the car. What are you turning around for?
Speaker 2:I went to the bother of ringing you. And I went to the bother of finding out what way you work and what journey you take. And I get out of the car. Go for it. You're doing I did this for me.
Speaker 2:If there are people considering going along the same journey they're going to be doing this for them. But the person that's gonna allow you to do it is you. So you have to be cool with you or be okay to be cool with you along the process. Like, it's you helped me do it. Mhmm.
Speaker 2:But I did it. Mhmm.
Speaker 1:Yeah. I was just going to I was just going to going to say that. That's a brilliant way putting it.
Speaker 2:Yeah. But I did it but I had to be okay with me doing it. Yeah. And getting help from you and advice from you to steer me how to do it.
Speaker 1:That's honestly, I'm going to we're going to leave it there because that to me is is is is everything like you have to do it. And I was going to say this to you to finish up because I I really want to emphasise how proud you should be of yourself because you got the results you got because you were in the mindset to do it for yourself. And I'm the facilitator here. I can't force you to do things. I can't.
Speaker 1:I haven't got the magic pill. Like my program will give you the support, but you have to be in the mindset to get out of the car and stay on the road. On that journey and doing it for the right reasons and explore it, and make mistakes, keep going. That's why I wanted to talk to you guys. I knew this conversation would be really great in that way, but you have done it in the way that you wanted to do it and you've had the right mindset around it.
Speaker 1:And it's made my job an absolute pleasure as well because I loved the journey because I'm only here to help you, but your mindset around this helped me to help you. So yeah, guys, listening, like he said, just just get out of the car, like, just just do something. It doesn't necessarily have to be with a coach. It doesn't necessarily have to be any major, but it could literally just be getting started and, you know, getting active or even a bit better and just getting yourself in that better space with things, a bit of momentum going because, yeah, look, life's too short as Keith said. It it is a case of of of trying to get back back to your best.
Speaker 1:So, Keith, thank you so much, man. That
Speaker 2:was Can I can I just say one thing just before you cut off? Because I know they'll probably listen back a bit. I would not have been able to do any of this without my wife Donna's help and my two kids Katie and Dan. And I want to thank them so much as well for helping me and pushing me along the way to do it as well. Thank you.
Speaker 1:Amazing. Absolutely. Have to get that in there as well. I've known Donna for a few years back in the in the arena. Yeah.
Speaker 1:Look. I'm amazing. Amazing. Amazing. Amazing.
Speaker 1:And, look. You're a great support for each other. So really, really good to see it. So, guys, we're gonna close it down there. Any any questions on podcast or anyone wants to reach out and say anything, do because I feedback as always.
Speaker 1:Key thanks again, and we will talk to you all soon. Thanks for tuning in to the latest episode of The Last Diet Podcast. If you want to inquire about how you can join The Last Diet Lifestyle and find out more about our coaching, then the show notes below has a link to coaching inquiries. Just fill that out, we'll be in contact as soon as possible. See you in the next one.