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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
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Sit back, relax, enjoy the show.
what is going on everybody
welcome to the Clydesdale
media weight loss journey
my name is Scott Switzer
from the Clydesdale she is
Cheryl Ness so she is my
nutrition coach we have a
new sponsor what's up at
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all of our shows now are
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We should have some stuff out soon.
The first run will be the
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So make sure we'll keep you
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stoked about that.
That's awesome.
Just in time for the, uh,
the old semifinal season.
That is true.
Yeah.
That'd be nice to have some
of them out in the, in the, in the world.
So if you get one and you go to semifinals,
you got to make sure you show up, wear it,
tag, you know,
do the whole Instagram stories thing,
tag Scott, tag Clydesdale media, you know,
just giving you guys the tips now.
That's it.
I know I'm a nutrition coach.
You guys, do you guys see my hair?
Oh man, I'm a hot mess.
I should probably clean up a
little bit before these shows.
Well,
I'm excited to check in with you today.
We've been kind of doing our
formal check-ins on Thursday,
so we have some direction
going into the week because
I think it sometimes sets
you up for success knowing
that you have a plan going
into the weekend.
It's kind of like a double
check-in because your
Tuesday check-in is kind of
like also setting you up
for the week ahead.
Last week,
we were coming off of your
amazing weekend experience,
getting to experience some
athleticism with the quarterfinals.
Um, travel,
I think months ago at this point,
it was what seems like
months ago at this point, man,
I don't know.
I feel like all last week I
was so consumed by the damn
leaderboard and I'm not
even like competing this year,
but I could go off on a tangent on that,
but I'm not going to,
we're going to focus on Scott's journey.
Maybe we'll, if we have time,
we can close up on some CrossFit talk.
Uh, but, uh, but yeah,
so I think that you did a
really good job over the weekend,
you know,
just kind of being able to be
mindful while still
allowing yourself to enjoy
obviously being with friends and family.
Uh, we did talk a little bit about, um,
some stuff at home that's
been affecting you and,
and primarily over that weekend,
that was very apparent.
That's kind of affecting you a little bit.
Um,
And we are going to kind of
obviously talk a little
about that today with
whatever you want to share.
But last week so far, you know,
your main goal was, you know,
from my notes from you,
I'm looking at right now is
getting better about
logging ahead of time or as
you go so that you're not, you know,
at the end of the day,
only getting in 100 grams
of protein and that you're
getting in enough stuff.
So how do you feel you did
with that goal of like the
pre-logging and all that stuff?
I think I did really well.
I don't think I did well
hitting my protein over the weekend.
Um, cause it was really,
really busy for me.
And we'll explain that in a,
in a minute or two, but, um,
I was just so exhausted at
the end of the day that I
didn't eat late.
So I didn't have the chance
to make up ground.
I gotcha.
All right.
Um,
Well,
I know I'm going to let you talk
about it a little bit
because I know that you've
been having some stuff
going on at home that you feel like.
I mean, your title right here,
mental health is a part of
the whole thing.
And I think that I have my
thoughts that I'm going to
write down right now before
I forget them.
But I want you to kind of
talk about why you titled it that.
So I'm going through a
season of life where my wife...
my wife is really struggling
with some things in her life.
And when you,
when the love of your life is hurting,
you hurt too.
And so it's really affected our lives.
And it really started to
become impactful the
weekend we went to Michigan
and became more evident.
Since then,
I've had to take up a lot more
of the responsibilities
around the house because of
what she's going through.
And I'm going to keep that
private for now and her
battle and what's going on there.
but it's meaning that I'm
cooking all the meals,
which in one way is an
advantage because now I get
to control what we eat,
but I'm exhausted at the end of the day.
I'm cooking all the meals.
I'm cleaning the house.
I'm doing the laundry.
I'm,
Plus,
we started this project in my
backyard that I can't just let sit.
So I'm back there.
Double banger in the
backyard with my
sledgehammer taking posts
out of the ground.
But all of this and then the
stress of it all.
And there's stuff going on
with my daughter too,
which is added to that as well.
Not as bad.
That's a temporary thing
that we just had to give
her a car for a couple weeks to fix.
So we're down to one car in
our house as well.
Oh, geez.
And so with all that, I'm super stressed.
I'm not sleeping as well as
I was a couple weeks ago.
And it, you know,
you always told me like
cortisol levels affect all that stuff.
And it has become very
evident to me as I'm
tracking more and more stuff,
how much it is affecting everything.
And probably your blood sugar as well.
It is.
My blood sugar's up this week.
Um, so I'm really trying to,
I'm trying to eliminate as
much of the processed carbs
as I can from my diet to
get that blood sugar back down.
Um,
And, um, and again,
I've had to do all the grocery shopping.
I'm doing the cooking.
So I've had, I've, I,
I'm looking that at looking
at that as a blessing in
some way that now I can
control all that stuff a lot more.
And that's the one thing I
can't control in this moment.
Yeah.
I'm really focusing on that
and my tracking.
So I wanted to, uh,
First off, thank you for sharing all that.
And I want to kind of talk about,
but I got to make a joke, dude.
I got to make a joke, okay?
Your story's not funny,
but we got to make this lighthearted too,
all right?
Okay.
If I got ladies in the chat, all right?
Got ladies in the chat.
I know I got ladies in the chat.
And I might even have some
mom dads in the chat.
Because what I just heard was...
I got to be a mom.
I got to do a full-time job.
I got to get to the gym.
I got to eat my food.
That's mom life that you're
talking about right there.
I got to do all the kids' laundry.
This mom life shit sucks.
I just had to make the joke.
I had to make the joke.
But I'm also dad.
I know, but that's what moms do.
Mom's got to play mom and dad,
but they don't have to do the whole,
I'm just, I'm kidding with you.
I'm honestly,
I'm just putting a shout out
to all my moms that are in
the chat right now,
because that's all I was hearing.
Cause I hear that so often.
Oh my gosh, I got to do the laundry.
I had to go grocery shopping.
My kid needs to go play sports.
I got to do this.
I'm like,
is literally,
so your experience to get to
the nth degree.
I just had to make the joke
first and foremost,
because we are going into
something that's very serious for you.
And part two is like,
I think everybody in the chat, myself,
can relate how it is really
hard to enjoy things in
life when you want to
invite somebody that you
love to be a part of it and
they just can't enjoy it
the way that they want to.
And it brings a level of
guilt to yourself.
And it steals the joy out of it for you.
And then you feel guilty
about feeling like you're
not enjoying yourself.
It becomes this cycle of like this.
And I think we can all
relate to that feeling and
knowing how we just want to
be able to feel better.
I mean, I'm not married,
but like my mom isn't well.
And my mom will make plans.
She's like, I want to go hiking.
I want to do this.
But I'm like, mom, you can't.
I know you say you want to do these things,
but you're going to make it
like 10 minutes before
you're going to overheat.
I know that.
And it sucks because I want
her to be able to enjoy those things.
So I totally understand and relate.
And I'm going to tell you that
I am really proud of you
because I do see a huge
improvement in your food quality.
I think that your weekend,
I think there was probably some busyness,
but I think also it's okay to be like,
hey, it was the weekend.
I tend to be a little bit
more flexible with things,
just full transparency.
When I look at your food on the weekend,
it wasn't I'm focusing on
minimally processed carbs.
It was
Hey, I'm going to enjoy a little bit.
And that's okay because
that's the 80-20 life.
So I think that that's also
where your protein might've
been lacking a little bit on the weekend.
And that's totally okay.
You did the right thing.
That's the part of the
flexibility of this.
But I mean, what I see is like,
So when I say this, guys, just so you know,
it's like he chose a whole grain bun.
He chose the right carbs,
but he had some ice cream on Saturday.
That's flexibility.
That's structured flexibility.
He chose a high protein,
higher complex carb dinner
with this vegetable.
I think he had carrots for vegetable.
I remember I had to look back at it again.
Yeah.
you know what, I'm going to also have,
you know, you had cauliflower and I'm,
you know,
I'm going to have an ice cream cone.
That's part of life.
So just something I wanted to mention too,
but I think you honestly did well,
but I want to talk about
the other thing that I
wanted to kind of quickly
say before I open up the
floor to you again is
When we talk about health, right?
We talk about goals when it
comes to fat loss.
You know,
I think that there's a difference
between people chasing a
goal of weight loss or fat
loss from a place of
aesthetics that can be unhealthy.
And then there's a place
where it can come from health.
And health is defined, in my opinion,
by more than just how you
look physically.
or even your physical health,
your mental health,
I don't even think that
they should be separate.
I don't think that mental
health and physical health
could be separate.
Like your brain is not
separate from the rest of your body.
Right.
I think that we have this, like,
I don't even know what to call it in,
in our common day world
that like mental health
isn't seen as important as
our physical health.
And
They they're they're the same.
You can't have one without the other.
If you are not mentally in a
good head place,
you are not physically
going to feel well.
And if you are not
physically doing the things
you need to be doing,
you are not going to mentally feel well.
You cannot have one without the other.
And so it's really important
for you to also, you know,
we've talked about this and
sure that you are doing the
things for yourself
mentally that you need to stay healthy.
And that does come down to
thinking about these things,
controlling what you can control,
like talking yourself
through those things.
Like it's, it's a different approach,
right?
Like it's not, it's not macros.
It's not clean eating.
It's,
it's literally the mental side of
things is much more
gray matter for lack of better terms.
We're talking about the brain,
but it really is.
It's gray.
It's learning how to manage
stress and how we react to
it and not to become a
creature that just kind of
goes back to the comfort of like,
whether it's food or
isolation or avoiding things, it's saying,
no,
like I've got to mentally push through
this.
That's how progress is made.
And that was the only other
thing I want to say.
Yeah,
and that's what I'm really trying to do.
I'm just sad right now.
I'm just sad.
The person I love more than
anything in this world is hurting.
And I can't help it.
I can't make it go away.
And it's really
incapacitated her a lot to
where I'm almost at a
caretaker role right now.
And it's, it's really hard and I'm really,
really struggling and I'm sorry,
I'm getting emotional,
but I'm really trying to
focus on that because of,
I have to take that role on.
I have to be the best I can be right now.
This is where I will say that.
So like separating emotion
from logic and emotion from
decisions is so hard in the moment,
right?
But the more we allow ourselves to accept,
like it's okay to be sad,
just like it's okay to be happy, right?
It's okay to be happy.
We have a hard time.
Everybody in life has a
really hard time feeling
negative emotions.
But if we realize that emotions,
whether good or bad, are okay.
It's okay to experience sadness.
But the most important thing
is just like when you're happy,
when you're sad,
structure and routine is
the number one thing you
can do to keep yourself going forward.
If like...
Let me flip it around a little bit.
Let's just say you're really happy.
You just found the love of
your life and you're at
work and you're like, oh,
and you're like daydreaming
about like that date night
last night and can't wait
to see them again.
I'm like,
you're not thinking about work
and you're just like living
in La La Land.
You ain't going to get shit done, right?
Like, come on, put your shit together,
get back to work, right?
that's the flip side of things,
being happy.
We can have the exact same
experience when we're sad.
We just have to learn how to
stay consistent, structured, focused,
like separating emotion is so hard,
but it's a skill that you build.
And the more you do it,
the better you get at it, you know, and
And I know I used to have a
lot of negative coping mechanisms.
And I still, to this day,
will find myself in times
where I'm dealing with
anxiety and sadness or whatever,
because I deal with this stuff too.
I think we all do.
And finding myself not even
thinking about it,
but wanting to go back to
one of those coping
mechanisms that I know
might serve the purpose of
me dealing with the emotion,
but aren't going to really help the fact.
It's not going to help
change the situation.
I've had to catch myself and be like,
This isn't rational.
This is emotion.
And that's why structure and
routine in these times is so important,
you know?
And the other thing I'm
going to say is like
minimizing what doesn't have to be done,
right?
Like, so yes,
you're working on a yard
project right now.
But if like it doesn't get done this month,
oh, well, like no big deal.
Like it's not a big deal.
You don't have like some,
unless you have some like
party coming up on a
specific date where you're like,
I've got to get this done by this date.
Like put that shit to the
back burner because right
now your wife matters more, you know,
extra work stuff.
It's funny.
I was going to make a post
about this tomorrow about
how your boss doesn't own you.
You get to punch a clock.
you get a break at work,
like work stays at work,
which I think you're pretty
good at home is home.
And, and that's it.
And, and,
and I think the last thing on
this is like,
your wife also knows that
you're doing a lot, right?
She knows,
she knows you're taking on a burden.
She's going to be patient with you.
You know that she's going to
be patient with you.
Anybody that's being taken
care of is grateful.
And if they're not, they should be.
And then, you know,
So they're grateful.
She's grateful for everything, you know,
so you're doing what you
can as a husband.
Yeah.
And in the most part you're correct,
but pain makes you say
things sometimes you don't mean.
So I go through that as well.
Um,
And just to let people, like,
my wife and I's
relationship has never been better.
Like, her and I are doing great.
She's just going through
something right now that is
heavily impacting our lives.
And I'm just trying to pick up the slack.
And it's really hard.
And I'm just doing the best I can.
And here's something that
I'm going to actually talk
to you about too, though,
with this as well, right?
You know,
not disclosing too much of your
wife's situation,
but I think some of it we
both know there are some
things that she can be
doing on her end to help
better the situation.
And that's frustrating for you as well.
But knowing that, like,
you can only pick up so much stuff.
I lost Carol.
You lost me for a little bit.
Oh, well, I was just saying, you know,
you picking up the slack
for somebody else who knows
that they need to pick it
up a little bit in their own life.
If you don't take care of yourself,
who's going to be left to
take care of you, right?
You don't want to be that
burden on somebody else.
I know I don't want to be
that burden on somebody else.
I know that for myself.
So it's really important for
you to prioritize your
health and your fitness and
your everything and staying
consistent and
And not feel guilty or shameful for that.
And if that means that the
laundry doesn't get done
today because you got to do
some stuff for you,
like I'm sure she'll be
able to find a pair of
clothes to wear for tomorrow.
I promise.
If that means that like
you're doing crock pot
meals and it's easy for you
because you don't have to think about it,
that's what you're doing this week.
You know what I mean?
Like you got to be able to
take what you can get at that point.
When this week I have like,
like I have taken care of myself.
I have eaten well.
I've done all the things.
I'm just not sleeping well.
And I'm, and I'm worried.
Yeah.
So enough, enough of that.
That's where I'm at right now.
All right.
But I'm,
I'm confident that I've set myself
up for this week really well.
Tomorrow's my mom's birthday.
I'm actually taking the rest
of the week off of work.
Hell yeah.
My mom's birthday is tomorrow.
We're going to go see her this weekend.
Just kind of get out of the city.
Go out in the country.
Kind of chill out a little bit.
And yeah,
just try to relax a little bit
this weekend and see how things go.
I think that that's going to
be so good for you.
And I know that your mom...
is a very healthy individual,
which is going to rub off.
I think she's going to, you're going to,
you're going to do great.
So I think that, okay,
we know that right now,
mentally you are in a place
where you can sink or you
can swim and you're going
to keep swimming because
you got all the support in
the world and you're strong
and you've been through
hard shit in your life and
you're going to keep going.
I know that.
Um,
I saw it was one of my questions I
haven't asked yet.
Jake asked,
have you been going to the gym?
Um,
I have been this week.
I have not because I didn't
have access to a car.
Okay.
But like Monday yesterday
was Cindy with every four minutes,
a 200 meter run.
I can, I did that in my garage.
It was so easy.
Okay.
So you're doing,
you're doing workouts at home.
Yeah.
And then when I have access to the car,
I go to the gym.
Well, yeah, but you don't have a, so,
so you haven't been,
you probably aren't going
to make it to the gym this week.
Realistically.
Yeah,
because I'm off the next couple days.
I can take her to work, drop her off,
have the car for the day.
Most important thing is that
you're getting a workout in.
A week like this is what I'm saying.
I'm not worried about you
doing it at the gym if
right now convenience is a thing.
Like I said this,
I think I forget where I went,
maybe on my stories.
Last week,
because I've been slam busy right now.
By the way,
if y'all want to join my jumpstart,
I'll talk about that a little bit.
But I realized last Sunday
that I went to church on
Sunday and I got my
groceries and I didn't
leave my I hadn't left my house Sunday,
Monday or Tuesday.
And all I'd done was like
client check ins and work.
And I'm like, oh, my God,
you got to go to the gym today.
You got to get out of the
house because I'm like
going to become a little
hermit because I can work out at home.
But yeah, like there's time for like,
you just got to get out and go, right?
Like that was, I did the same thing today.
I'm like, all right.
I didn't want it to be
another week where I didn't
leave my house again.
So I'm like,
go to the gym today and make it happen.
So I did.
I got to, because you got to sometimes.
But in those times, like you just got to,
you got to grind.
You got, you have to use every hour.
like judy said it's gorgeous
here in ohio so sunday
literally I was doing
nothing but swinging a
sledgehammer for like two
hours yeah trying to get
these deck po the support
posts out of the ground
from where we remove my
deck and so that was a
great workout on sunday and
I literally in my head was
picturing double banger
from the crossfit games in like what 2012
That's a good one.
Yep.
Um,
and just hitting those posts as hard as
I could with the sledgehammer.
Yeah.
Yeah.
And I think you're, uh,
I think you're going
through some shit and
you're doing an awesome job.
So nutrition is looking pretty good.
Um, just kind of looking over some things.
Your fat intake has still
been a little bit high, but, um, I, I,
I have a couple of ideas to fix that.
Yeah.
I think that if we have to
get to the grocery store,
Yeah.
But it's not every day.
You know,
it was like yesterday was a
little bit high.
Um, you're doing fine.
Simple as fix for you would be honestly,
just as simple as in the morning,
because you like to do two
different types of protein
and they're both typically higher fat.
I would say cut your eggs
down to one egg and do egg
and egg whites.
That'd be an easy fix.
And that's going to set you
up better for the rest of the week,
the rest of the day.
My store was out of egg
whites when I went over the weekend,
because that was a change I
was going to make.
Yeah.
And I have not been able to get them.
I just have to go when they're in stock.
I would do that.
I don't know.
I haven't tried this yet myself,
but everything goes viral, right?
When protein powder first came out,
like people were putting
protein powder and everything.
Greek yogurt came out.
Everybody's using Greek
yogurt and everything.
Then it was cottage cheese.
But I have seen people that
are using cottage cheese in
their eggs to bump up the protein.
And apparently it's delicious.
I haven't tried it yet myself.
But I know that growing up,
we used to always put milk
in our scrambled eggs.
So I'm like, maybe it's similar.
I don't know.
Because whenever we would make omelets,
we would always add milk to that.
but I'm curious that might
also help you get the
protein up a little bit,
keeping the fats down.
So, um, yeah, I mean, Heidi mentioned,
yeah,
you could just obviously get rid of
the yolk, but I'm like, you,
you don't want to waste it.
I don't want to waste the yolk,
like money going down the drain.
It's expensive right now.
So, but yeah, you totally can.
Bruce said the same thing.
If you wanted to,
you can throw the yolk away,
but I think you're whatever
we're doing well, um, you're doing right.
So,
Oh gosh, the comments in there.
So, all right.
So this week,
when are you leaving to go to your mom's?
Friday.
Okay.
So you're home still from
now until Friday.
Have you, has the messages been helpful?
Do I need to keep doing
those or do you feel like I
can take those away and
you're going to remember to
do what you got to do?
They're probably helpful.
Okay.
As much as I find them annoying at times.
Okay,
let's keep them going because I want
to make sure that we keep
them going then.
I'm going to keep them up.
And then how many workouts
do you feel like you can
commit to this week?
You got one in your garage.
Yeah,
I'll do one tomorrow and Thursday for
sure.
And then I'll be out.
So part of the reason I'm
going home is to help my
mom get a lot of stuff out of the shed.
I'm going to be working that weekend.
Okay.
You're just a busy, busy guy right now.
Yeah.
All right.
I'm going to go ahead and
put this reminder on again.
Make sure Wednesday, Thursday, Jim,
and then the weekend working.
Okay.
And I'll be back Sunday.
Awesome.
All right.
This week, like I said,
I feel like aside from you
having a little bit more
flexibility on the weekend and
Your fiber count is looking much better.
You know,
I would still really like to get
it over 30.
You're still kind of
walk in the fine line of like 25 ish.
That's just going to be good
for your blood sugar.
And you don't have to do it.
It's not just vegetables.
It's also the types of carbs.
It's really,
that's where we have to really focus.
Right.
Like, so, um, you know, like for instance,
like, you know, the Welch's fruit packs,
those are great.
They're delicious,
but it's 34 grams of pure sugar.
Um, if we can change,
I'm trying to cut out.
Yeah, exactly.
So like, those are the things that like,
so I want to give you some
tips to replace them with.
Simple fix there is doing berries instead,
like some raspberries,
something like that.
If you're craving something
sweet like that, raspberries,
if you like any kind of melon,
I don't know what, I live in Florida,
so I don't know what your
grocery store seasonally
have up there.
We never, I feel like everywhere.
I just talked up on strawberries,
blackberries, and I have some grapes.
That's good.
And then like any of your, when you're,
when you're building your meals, it's,
it's not, it's hard to remember this,
but like, you know, things like pierogies,
raviolis,
those things should be used in moderation,
like as almost like a
here and there, like as you're like, Oh,
like a weekend thing.
And you're getting better
about changing those things out.
So like,
I only saw that kinds of stuff
once or twice.
That's why I'm thinking,
but like looking for either
a whole grain pasta and,
or which you have found those,
I don't like them,
but you like those miracle noodles.
But I think even a whole
grain pasta would do you better.
Cause you're going to get more fiber.
Um,
that kinds of stuff would be helpful
for you.
Uh, you do, you do potatoes.
If you like sweet potatoes,
that's another option.
Um,
Anything like that for your
for your main meals is
going to be helpful, but
Overall,
that's going to be my focus is
getting your fiber over 30 grams.
And if you want,
I don't even mind helping you.
I've done this for a couple of my clients.
Let me just build you out a sample day.
What I'll basically do is
I'll take what your
traditional day looks like.
Hey,
if you just made these couple of
little swaps,
you would see how your fiber skyrockets.
And it might even be adding something in.
It might even be adding in a
snack that has higher fiber.
It might not even be
changing out much of anything.
It might be more of an
additional thing that you
add in rather than worried
about taking things out.
Okay.
So that would help as well.
Your weight looks good.
It's at 282.
So that's good.
Obviously things are still
kind of moving in the right
direction despite the stress.
So I feel like anything else
that you want to kind of
work on this week?
I think that this week you did great.
I think that you've, you know,
you got a battle ahead of you right now.
And I feel like you're doing
the right things for yourself.
So.
Okay.
Yon put about the grapes.
Those cotton candy grapes are awesome.
I'm going to be honest though.
They're, I mean, grapes are great,
but they are, they're still,
and not that there's
nothing wrong with fruit.
Oh my God.
If I say this, people are going to be like,
Oh my God,
she's saying I can't eat fruit.
No grapes are pretty high in, in sugar.
So, and not a lot of fiber, but yeah,
Um,
but they're still delicious and they're
still fine to have.
So just letting you guys,
I don't want you guys to
think I'm telling you not to have any,
any grapes, have the grapes, but, uh,
yeah.
By the way,
if anybody wants to join in on
my 21 day jumpstart,
get an idea for how I do things,
how we work.
You are welcome to join in
fit body RX jumpstart.com.
I will, uh,
be posting about it all this week.
It doesn't start until May 12th.
So you got plenty of time.
So mom, um,
Do yourself a favor.
Self-care Sunday.
Join me.
Join us.
All right.
It's free.
With that,
we will catch you guys next time
on the Clydesdale Media
weight loss journey.
Bye, guys.
Bye.