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The environment around us is a swirling vortex of chaos, but you can navigate it when you have an anchor that can keep you steady. Each episode, Liz Herl dives into data driven strategies and real world tactics with Dr. Tim Caldwell to help you become more grounded and centered in a world that is constantly shifting and changing. Learn to effectively navigate family strife, career challenges and handle the anxiety of the unknown that the news is constantly bombarding us with. Liz is a Licensed Clinical Marriage and Family Therapist and Dr. Caldwell is a retired primary care physician and personal trainer. You can lean on their decades of experience to find stability and peace without having to control circumstances or people around you. You can be anchored in chaos.
AIC_Ep15
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[00:00:00]
Liz Herl: Hello, everyone.
Tim Caldwell: Liz, hi, how are you?
Liz Herl: I'm good.
Tim Caldwell: Good, good. What are we talking about?
Liz Herl: Happy New Year.
Tim Caldwell: This is our second shot at this one.
Liz Herl: Yes, all right, so we had a really rough take the first time around.
Tim Caldwell: We did, and
Liz Herl: we got about 20 minutes.
Tim Caldwell: We always like to pull back the curtain on how podcasts are done sometimes, but
Liz Herl: if you're recording, well, video or audio in our case.
Tim Caldwell: That's right. We share a [00:01:00] wall with a really great restaurant, and we happened to do that on a Sunday? Mm hmm. Sunday, and it was calamity behind this wall. And it came across, no, it was a Friday. It was a Friday. Well, anyway, it was absolute calamity behind this wall.
So this is our normal recording days on a Tuesday where everything's much more chill. Which reminds me of chill is we just had our first really bad winter storm.
Liz Herl: Yes there is a lot of accidents and a lot of yuck. So I hope everyone stayed safe.
Tim Caldwell: Anyway, a lot going on and we've got to drug our butts in here. We're finally getting this done. Yeah, get it all done
Liz Herl: We've got in and we're in new chairs. We're in a new setup.
Tim Caldwell: New chairs, new look.
Liz Herl: So hopefully, I don't know, unless you're watching this, you're not ever gonna know that.
Tim Caldwell: It just, it looks a bit more professional on camera and it keeps us more upright.
We're not melting into our chairs. I appreciate it. Thank you for doing this.
Liz Herl: Yes, sure Tiny. Yeah. So, okay. So the idea today is we had a previous episode regarding New Year, new me resolutions, [00:02:00] like the myths they're in. I wanted to do something of a different take of new opportunities. Even since we had discussed doing this episode, I've watched even further reels of people saying, if I'm just getting in there, can you give me some grace?
Or, versus like, I'm just going to do run of the mill, getting into the gym, doing things like that. And this is more than just a gym we're going to talk about. That's generally the big I would say goal people do at the first of any resolution is today, this is going to be my year.
I'm going to get fit and do all these things.
Tim Caldwell: Yeah. And, the first stop we want to make is correcting the hazing and teasing of people who are trying to pursue resolutions.
Liz Herl: Correct.
Tim Caldwell: Okay. As a gym owner, I have a private facility, but as a gym owner I can tell you, you look forward to that, right?
It is actually our growth season, but I want people to understand that you will not catch me poo pooing a resolutionist because they are doing tons more than a person who's still parked on the couch. And I think we need to give up on that stuff and be a little less childish about that [00:03:00] whole thing. I realize the gyms are going to be busy, but you know what?
Everybody's trying to get there and everybody starts somewhere. And you guys need to suck it up.
Liz Herl: I would say myself, I would utilize myself for many, many years. I was a newcomer to the gym over and over and over again. And in 2023, that was one of my New Year's resolutions was to go into the gym and had a goal weight idea and just trying to be healthier overall.
It took on a life of its own after I found a lot more healing from it than I even ever knew the love that I could have for myself in fitness and things of that nature. So it can evolve and develop into something, but I would say that's numerous times before I had been inside a gym.
Tim Caldwell: Sure. And people who come in, that awkwardness, it goes away.
And pretty soon you see familiar faces. And in all honesty, to help try to quell some of the concerns people have is most people who come to the gym are doing their own thing. They don't care. What you [00:04:00] look like or how you're dressed or what you're doing. Hopefully there are good people in there that would help you and correct you along the way.
That's not always true, but I want people to understand when you come to the gym, you rent that place just like they do. So, you're as entitled as they are.
Liz Herl: Well, and I shared with you this on our first go round of this, and that is most of the people are actually looking at themselves.
They're not really looking around to anyone else. And I said, it's the battle of the tripods.
Tim Caldwell: I've never seen so many cameras in all my life in a public gym.
Liz Herl: It's very bizarre. Do you have any cameras in your gym?
Tim Caldwell: Oh, no, but you know what? Because it's private those people who come in, you know, I have some people who are amazing athletes and they're more than welcome.
Sure. They're more than welcome, but I'm not competing for space. It's one at a time in my facility, so. I welcome it. This vanity thing that we see in the gym is bizarre to me. Is that people think that they need to record every single moment of their exposure in the gym.
Goodness gracious, people. It's not [00:05:00] how you grow.
Liz Herl: Well, I can tell you I'm still, I would say, I don't know if I'm in the infancy of my fitness journey. I'm still, I mean, we're in 2025.
Tim Caldwell: You know, up until maybe five years, you're still pretty new at it.
Liz Herl: Yeah, well, what I was going to say is that I still struggle. You try and instruct me numerous times to look in the mirror and I don't. You're just like, look what this is doing, especially if we're working on triceps and I'm just like, see how this is moving.
And I'm just like, yes, I know. I see how it's moving. But I'm still working through my own stuff there. Right. And so when I see people and I think it's a different take on when they're videotaping themselves and what have you.
Tim Caldwell: Well, you know, people have the wrong idea about mirrors.
They do add some space to a facility and bring in extra light. But they're there as a training tool. And, you know, I had a career as a bodybuilder. Bodybuilders get teased all the time about mirrors and looking in the mirrors. But in training, how can I literally, I eyeball if something is even, if I'm doing something correctly.
If [00:06:00] I can't see myself, you need that as a self, it's a self aid tool, you have to have that and I encourage people who are even training with me, look in the mirror, what do you see? Because if I'm not here, what do you see?
Liz Herl: Right, you do that all the time, it's quite annoying.
Tim Caldwell: You know what, oh. When you do upright rows, you have a flyaway elbow, or you have something much higher than, and those things are, you have to be corrected.
I might even turn you a little bit so you get a different angle, so people can see that. It's just, it's a tool. It's, it's an aid. Get used to it.
Liz Herl: Right. That's really what it should be anyways.
Tim Caldwell: It's an aid, yeah.
Liz Herl: Sometimes I think it's changed.
Tim Caldwell: Yeah, it has changed.
Liz Herl: Going back to what we're saying.
I always think it's always important to reflect on where you were to where you want to go. Sometimes it's I think misunderstood in, When I look back on what I didn't accomplish, kind of like self shaming and belittling, and that's not the goal at all.
Tim Caldwell: Previous? Or?
Liz Herl: Right, so when I, reflect on the previous year what worked for me last year, as far as individual goals.
And to expand on that, that's further than [00:07:00] just fitness. This is mental health, this is anything from if I want to learn how to knit or watercolor or anything, what is it that I kind of stuck to? And then what prevented me from doing that? And we reflect in that the idea of that is to kind of okay.
I'm aware of that now so how do I address that now in this new year or this new goal or whatever it may be
Tim Caldwell: Well If I'm hearing you correctly, mostly it's what changed from before to present. And what I, what I might say is that there's an evolution in training and the evolution should consist of first consistency, right?
Are you coming to the gym all the time, regularly, as scheduled? Now, there are people who jump right into the deep end and it's really hard to maintain that type of structure I'm going to train six days a week and I'm going to eat like this? No. One at a time. You come to the gym, start with three days a week. Are you getting through your whole body in a workout?
Are you recovering? Are you too [00:08:00] sore to train the next day? Those are all indicators, right? Everything's tied together, but one thing at a time. And that is, you have consistency. Check, right? The first thing I ask for every, the name of my business is Genuine Effort. Consistency is going to be the Genuine Effort part of it.
It's show up at the gym when you're supposed to. The promises you make, you made. I'm not forcing you to do anything. In fact, I will even raise the ante and say, hey, you're paying me. And if you choose to dial or phone it in, fine. I have clients that I've had for 30 plus years.
Anytime I travel back to Colorado, if they know I'm in Colorado, or I may even tell them, they want to train with me. The whole idea behind that is they want to be checked. They want something new or novel or how can I tweak their, well that's the next aspect of that is, they've made, they're now consistent, they love it, and I would tease them, well, I'm gonna count to 20, I'm gonna tell you you're great, you're gonna buy me a [00:09:00] boat. But, what I'm trying to go with this is, that the consistency has to come from you, has to come from that person. And then after consistency, we'll talk about training, training. And that's formatting and programming and sets and reps first learn how to work out and then move on from that.
So you've learned those things and those things benefit you well.
Liz Herl: And I think the other side of other than just fitness or when we talk about individual goals for the new year that consistency, everything you just shared there is exactly the idea that listeners can take away from any goal you put in place.
You have to have consistency. But when we think about like reading more, that's one of my ideas of reading more versus like I'm going to read a chapter a night.
Tim Caldwell: This is a resolution you made to yourself.
Liz Herl: Versus a resolution I try and just say an individual goal because like it's not, it's got, sometimes it has less meaning.
I always say use words that don't feel like [00:10:00] they're, you know, towering over you. It's someone there to slap your hands with a ruler, which is very dated. But anyways, that used to be a thing. But saying, I'm going to read 10 pages today, or I'm going to read for 15 minutes, or of anything.
Of anything. Now, I, another part of mine is lessening my time on social media. I kind of, already went into this New Year, kind of smacked my hands. I was little and then I was like, give yourself some grace, Liz. I just don't realize how quickly our brains are so quick to be fed nowadays with any type of out, input, or output for that matter.
Tim Caldwell: Well, they're tricky bastards. There's an algorithm, and it's made that way.
Liz Herl: But I was sitting watching a show, and then I was just like, I felt almost fidgety for a minute and I was just like well I can watch this and do something else and before I knew it I was on my computer working I was looking on my phone, and I had a show going and I'm like what am I doing?
Yeah, so I was like whoa whoa whoa but again, then I had to check myself and just say all right I'm just going to shut this all down. And what one thing am I really, [00:11:00] you know, working on? And there are some components around ADHD here, but in this capacity, these are management pieces.
Like you can learn to manage this and be aware of it. And going back to the book reading where it's not saying, well, I'm going to read, you know, four chapters in a week. Well, then I don't feel like I read four chapters in a week. So I felt, then we make the goalposts. I was sharing this with you earlier this morning.
When we make the goal bigger than It should be, or the, the goal date longer or shorter than it should be. That's what I'm trying to say that we need to be reasonable. Like I said, if we knew something is going to take us nine months and we're like, I'm going to do it in six months, can you do it in six months?
And why are you putting yourself in that position to do it in that time frame, unless it's something very imperative or of that nature versus saying no, in nine months, because in nine months there's this. You and I have put a fitness goal together in the gym.
Tim Caldwell: That's right. We do every year.
Liz Herl: Yeah. But we have a couple of them. We have one at the end of March and then we have one into the summer. [00:12:00] So again, we're putting, you know, what we're wanting to meet at certain dates and times.
Tim Caldwell: Because, Liz, the reason goals are so important to people is because in everything that we do.
Everything. If you don't have a yardstick by which to measure, if you don't have a compass or a way to measure, how do I know where am I? I'm adrift. And I'm floating in all directions. No, I want to go in that direction. I need to know I'm going in that direction.
I need to be measure. Am I getting further from that point or closer to that point? That's very important. You're mentioning timeframes where you know that I use calendars a lot. It's important that we pick a date, move forward so that we know that time grows short and I got 10 weeks, you know, in five weeks from now you go, holy smokes.
Where'd those five weeks go? You better keep an eye on it. And the most important is that it's the realism of what you've chosen. If you're 400 pounds and you want to lose 100 pounds in a month.
Liz Herl: Okay.
Tim Caldwell: In two months.
Liz Herl: Not even healthy.
Tim Caldwell: Dial [00:13:00] it back. Dial it back. Because I can help you understand that your loss may be rapid in the beginning, but it will not be sustainable and it's not healthy.
We need to slow things down and that's part of the discipline. Not just to come to gym. Come to gym, come to exercise, come to accomplish things, but also to accept, I can only go so fast. And if I push that envelope, if I do drugs, if I take all this dietary nonsense I could get to the goal very unhealthy, maybe even a risk to life.
But nothing that you're going to have to maintain? Nothing that we'll maintain. Because yo yo dieting is a simple fact. Your body has not got set up in the way to learn how to accept what it needs to do for the food intake that you have. And not to overcomplicate that. You go too fast, you will yo yo. And you'll gain weight just like that, probably more.
Liz Herl: Well, and on the other side of that, again, trying to stay middle of the road here on other goals. Like I said, social media, reading, any type of activity that you're wanting to start. [00:14:00] When I'm going into the mindset is the next part, portion of something I want to cover, which we've already started discussing around consistency.
But what we tell ourselves, I was just sharing this with you earlier, fuels us is if it's like, Oh my goodness, I'm just never going to, and this keeps happening and this keeps happening. It's a self defeating thought. Like, how do I maintain motivation, determination? It's like, it's not optional. It's how, you know, there's a lot of, I would say, Unhealthy but negative talk around survivor mentality, but it sure in the hell will teach a lot.
It will. And it will, it'll teach you how to hustle. It'll teach you how to move. And if you don't have that, that's not necessarily a bad thing. But if you are aware of that skill set, I think you might want to lean into that in your mind. And then how do you grow a mindset around determination, consistency, things of that nature?
All of this is a learning experience, whatever your goal is. [00:15:00] Whether it's fitness, whether it's reading, whether it's activities, or whatever your goal is. Even if it's relationship building, like I want to really be more mindful. The idea for myself of being more mindful with my children and not being on social media
Yeah
My daughter had said to me, my youngest daughter, who's 10, had said to me a few times over Christmas break and it kind of stabbed at me in a good way of a reminder of she said, Hey mom, I want to cuddle.
She was like, but I don't want us to have any phones. And I was like, Oh yeah. I was like, yikes. I was like, you are absolutely right. We should not. And we put our phones away. We put tablets away. We put everything away. But that was a nice slap on the wrist for our hands for me.
Tim Caldwell: A nice reminder
Liz Herl: And so that was the thing, right?
So I'm going to be more mindful of this. So going back to the mindset, how do we grow in that and understand that we are living in a society of fast paced, quick gratification. So everything we're talking about is going to be really uncomfortable for people to do. Because it's actually [00:16:00] slowing yourself down and being reasonable when it's like, Well, I saw on whatever social media reel, this person lost 60 pounds in 60 days or this person learned how to read four books in a month with those fast reading apps or whatever.
This efficiency that we're kind of gravitating towards, why? Like, why are you doing that to yourself? Why don't you move at your own pace, but move?
Tim Caldwell: Yeah, well, it's the competitiveness of, you talked about behaviors. Now, I've mentioned to you that I did part time work at a casino. It is an absolute zoo to watch people and their behaviors.
You talked about an ADHD type atmosphere. You've never seen it until you've gone into a casino.
Liz Herl: Yes, absolutely.
Tim Caldwell: You'll see people playing two to three games. You'll see them on the phone gambling, and while they're just slapping all those things, they're watching another person's game. It's bizarre to me.
The whole [00:17:00] fact that they're looking, they are struggling to get some type of stimulus out of this? Don't compare yourself to anybody else or what they do or what they have. You have no idea what their backstory is and they have no idea what your backstory is.
When you come into the gym, make this commitment to yourself. First of all, a good coach and trainer is going to say, look, this is realistic. This is not realistic. How much we train, how heavy we train. This is realistic. This is not realistic. If you think that you're going to come in here and become anorexic or have some type of workout just ignite this workout gene.
It's highly unlikely. Now it may be, if you have an addictive personality or something like that, but more importantly, your trainer should go, good, that's enough. That's not enough. We're going to up the effort. We're going to up the weight. We're going to up the reps, whatever. The idea is not to break you or to ruin you or to make you too sore.
But the whole idea in what you were saying is [00:18:00] that your trainer is going to dial you into this focused idea. This is what I do today. The discipline is attaining it. The discipline is also saying, I walk away from it, right? I wanted to get 10. I got 8. If I struggled, I could get more. Sure, you could.
Maybe get hurt, too. So I'll tell you what, let's do 8 for a week. And if you can show me in your last set of the last working workout cycle in your mesocycle, if that's what you use terminology, you can do that. We're going up. Because I need to push you. And those are those attainable, those are those attainable things.
But there are also those things I have to, I have to get you to accept. I need you to know you can do some of these things really fast, but you're not gonna lay down the foundation. You're not gonna, you're not gonna backfill all that's needed for that strength. Building muscle is like mining, I tell people.
You can mine deep into something, but you have got to support everything behind that because [00:19:00] you have to use all that over and over and over again. If I just mine in and do not support, it's going to collapse. How that collapses with you is injury. Or you just get burnt up. That's enough. Injury or getting burnt up.
Liz Herl: Having that understanding that when you're talking about your being in your gym, you're being the encourager, the cheerleader, or the guide, if you will. For individuals, when you're doing an individual goal, such again, going back to whatever goal you're setting for yourself, it doesn't have to be fitness related.
How do I keep myself, you know, that mindset going and maintaining that. I want to talk about why, you know, We are quick to cease with any type of goal, whether they be resolutions or not, and that is setbacks. Or, I didn't get to where I wanted to, yeah, I'm not at that place yet, or I didn't receive something back, or, well you know what, I never read it all this week, I might as well forget reading.
Or, you know, [00:20:00] I got on my phone, I started tracking my, because you can do that now, you can track your activity level of social media. And I was 20 percent more. I never did. Whatever it is. So we have all of these great, which is being very facetious there, ways to actually diminish our abilities and kind of come after that piece of us of saying, well, you're failing, you're failing, you're failing.
This didn't do that. So these apps aren't also great cheerleaders as people want to presume that they are. It could be that you're a mindset around it. Like, okay, so this was a setback. I can kind of speak a little bit. I'm sure my son will get onto me, but he is great. He's been doing a lot of snow, snowboarding as I've shared with you.
And he's got quite great at it. And now he's had a little bit of a setback cause he broke his arm. And I'm like, all right, so now what do you have to do next? First off, you have to heal I know that's a little tough for him because he's a real big go getter, but now you have to realign your sights with a different goal.
[00:21:00] So, I utilize that, but even if it comes to looking at, you know, well, I didn't read any at all this week or this month or whatever, so I might as well, that's out the door. So you pick up the book that week.
Tim Caldwell: That's right.
Liz Herl: You know, that's what I want. I really want to push that on. Listeners and viewers said, I don't like the idea that at the beginning of the year, it's the end all, be all, and if you get, you know, caught up in something, life, jobs, whatever it may be, and weather, by the way, because I was just going to say, I was telling you, I'm a little frustrated because we're behind because of the weather and I'm irritated, but it's just, you know, you were like, well, it just happens.
What are we going to do? It's just the weather, right?
Tim Caldwell: Suck it up.
Liz Herl: But when we get into that, like, I'm already behind, then it's easier getting that defeatist mentality of saying, like, I can just quit now.
Tim Caldwell: Well, there's a lot to this. The example I make of, for someone like Lucas who loves what he does, he got hurt and now we have to, [00:22:00] is the message I try to give to an athlete.
I can't make you Mr. Olympia in a weekend. I don't care what you look like. I don't care how hard you train. That doesn't happen. That's years and years and years. The idea is to make this part of your life. I'm not going to get you in that tuxedo in a week. I need three months.
I'm not gonna, you're not gonna look good on film that you're gonna like, that you've expressed to me, or you've brought to me some photos of what you'd like to look like. Fine. But you're a long way from there. I need to be brutally honest with it. Slow down. We'll take care of it. We'll lay down a game plan.
We'll do this. We'll go fast. We'll go slow. I'll temper the speed and the brakes.
Liz Herl: What you said there is going to be the worst part.
Tim Caldwell: What's that?
Liz Herl: Slow down.
Tim Caldwell: Slow down, yeah. And that is for Lucas who broke his arm. The same thing I say to athletes who wish to, and I have. I've trained Olympians, I've trained celebrity, I've trained people who are really, really great athletes.
And that they want to do this and they want to do this and want to do this. I get it. I get it. But you came to me to correct [00:23:00] something. I can't speed you through learning how to do it correctly. You're a great squatter, or a great bencher, or whatever you do great, including your sport. But you keep injuring this, this, and this.
Well, I'm a doctor. I'm not just a guy who got a certificate hanging on my wall from a weekend course of yoga. I've been doing this for almost 40 years. I've seen every body type and nearly every type of injury. It takes time to heal. And subacute injuries are career enders. Those are the ones that they don't hurt.
You know, I got hurt, couldn't do anything, followed directions to doctor, now I'm back in there pounding it. I see people over and over injured, re injured, now it's chronic, now it's ruined. We even talked about a young man who my son's new with, great athlete, would not take the advice of doctors in his family.
He just wanted to keep going and going. Now he has literally no functional arm. That's slowing down. And that's what takes, that's part of discipline too. Slow down. If it hurts when I put you in one position, I'm gonna change, we're gonna discover how we can still do this thing with a different [00:24:00] exercise or a different repositioning.
Slowing down. It's a preventative tool so that you can advance. And if you don't learn how to put on the brakes, you're all, in all likelihood, going to crash.
Liz Herl: Well I was seeing another ad about that, Something about everyone gives up on their resolutions the second Friday of the January or something.
Tim Caldwell: It's a joke in the gym business. By March, it's a ghost town.
Liz Herl: But if you get all of this feedback, I want to talk about for a moment the mental health pieces of this. Of you are getting constant feedback, validators, negative belief systems of people's opinions and ideas that feel really heavy on you like, I'm not going to obtain this.
I'm not going to do this. I had a mutual friend of ours and colleague post on her social media that she's just now picking back up weights. I said, that's where you start. Good job. I'm like, she's like, I'm really going to try. I'm like, that's awesome. That's I want to encourage you to do even just something small.
Tim Caldwell: [00:25:00] I kind of missed the point that I wanted to make with that is people who start something and then they fall off and then they come back and they think, well, I'm starting all over.
No, you're not.
Liz Herl: Yeah. Right.
Tim Caldwell: You climbed 10 stairs and then you stopped. Sure, maybe you, maybe you dropped two, but you're not all the way at the bottom look how far you came.
Keep it in mind. What did I learn? How can I apply it? Don't do that again. Just don't do that. And reapply. That's the discipline. If you're no good at getting up in the morning, okay, get up 15 minutes early, have your clothes already laid out, sleep in them. I don't care what it is, but get out the door and get where you're going and walk in the gym and start off doing something and pretty soon it turns into something, right?
Liz Herl: Well, eventually. Right again What are we doing to? Bring in that mindset around how I feel about myself how we feel about ourselves The mental health component is very strong here because of all the influences and insights that we get about everyone else we need to be encouraging one another, which isn't generally, [00:26:00] unfortunately, a big moment of social media.
Tim Caldwell: It's not a strength.
Liz Herl: When you have to build that within yourself on any goal, whether it be fitness, whether it be any type of goal that you're having, I just mental wellness one of the things like practicing mindfulness and how do I want to take time to do that or any type of mental wellness.
Recognition of self. Like I'm gonna take like 10 minutes just to sit in my own present self. I would actually encourage anyone to do it. It's a lot harder than you think. It's a lot harder than you think to sit with yourself. It is. And being, really encouraged and kind to yourself.
That's a practice effort, especially if you have a lot of negative feedback in yourself.
Tim Caldwell: I'm gonna speak to that. Really briefly is that those that know I'm I I am a morning trainer. I like to get it out of the way However, I used to be an evening trainer forever regardless, when I train in a public gym, and I'm gonna meet clients or whatever.
I always show up early I always have, I will always [00:27:00] show up, I will have something in my belly, meaning I'm not going in there after being up all night and not having, I have eaten, I have one or two in my belly, I feel pretty good, I will recline my chair and try to dial myself in. Right? And that is, just relax.
Just reflect. Think about what you're going to do through the day. Rehearse that through your head. I know that this is, it seems like work. It's not. It's, it really helps add clarity to your mind. When I go into the gym, I'm going to do this exercise, and this exercise, and this exercise. It falls apart when you walk in, and there's a guy on that machine that you need.
And there's a guy, and okay, here's the alternate plan. This can do something similar to that. I'll do that today. Find yourself. Dial it all in. Get focused. Get yourself back where you need to be. It's not a hardcore event. I'm going to do sets and reps. Move on. Sets and reps. Move on.
Liz Herl: So, I hear you saying with any goal you need to be able to A, see the goal.
Like, here are the five things I want to do today. I [00:28:00] know.
Tim Caldwell: That's this in a calendar, right? Right. What's this look like?
Liz Herl: I can sit in reflection and think, these are the five things that I want to make sure that I do today. You know, submit this, complete this, whatever it is. Those are my 5 things. What I want to talk about there is whatever the goal is for that day, when I'm talking about sitting with yourself, make it reasonable, and then it's obtainable. Trying to say, well, I've got 15 things, and I've got to get all 25 things, or all 30 things done, that's not going to be very effective, and you're already kind of walk out with a defeatist mentality.
Tim Caldwell: It's counterproductive. It takes away from that reward system.
Liz Herl: Dopamine.
Tim Caldwell: The dopaminergic release that makes you feel like you've accomplished something. If you make long lists, and I've got to get all this done, no. Pick three, get those done, check them off, then pick three more.
It's highly unlikely, even the most efficient people, there are very few multitaskers. Very few. I would say, mothers and short order cooks. That's about it. Everybody else [00:29:00] tries and then this is half done now and this is three quarters done and that only raises your stress level.
Liz Herl: So I would venture to say I would ask any of our listeners or viewers that how many times have you been doing activities whether it be in the office or at home and you have so many things on your list that you walk into the break room or you walk into the kitchen you walk into the other room and you're like I Don't really recall what I was coming in here for, but I spotted something else I need to do.
And now I'm going to start working on this. And then I walk out and then I'm like, okay, I am now maybe four or five items deep in from what I was originally working on. And now it's lost to Never Neverland. And then I'm like, Oh my goodness, why did I? And then that whole belittlement of self and like, you were supposed to, you came in here for one specific thing.
So when we talk about slowing down and we say, or we're saying, and by the way, I'm pot calling the kettle black here. I have to go. No, Liz. You're going in for this. This is what you're going to do. Just look away. That's not there. You know, it's like you have to really focus your energies. And it is a lot of work.
[00:30:00] But making sure that you obtain those things, then you're like, okay, now I can go back to this.
Tim Caldwell: Yeah. So let me, I'm going to put my finger on what I think that is. And I suffer from it too. I've gotten much, much better. My brother in law used to say it's conquer mode. I go into conquer mode. That is, I'm working on something and I never stop.
Right? I'm working on a project, I need to get it done, I need to get it done or out. And every time I'm at a rest stop where I could stop for a break to eat lunch or to have dinner with my family or to stop and continue the next day. I go right past it because, oh, there's only a little bit more and a little bit more.
Well, what happens is now I'm exhausted. I am a little further in the project, I'll admit, but I'm in a bad mood. I'm all those things.
Liz Herl: You're hating the project at some point.
Tim Caldwell: Acronym. HALT, Am I Hungry, Angry, Lonely, and all those things. And you had every opportunity to take a detour and correct all that stuff, but you didn't.
The other is you were talking about when [00:31:00] people don't take the time to, what? Say it again.
Liz Herl: Mindfulness, practice, self awareness. Just being in your own space.
Tim Caldwell: Being in your own space. Is that you come in and you see this list and it's daunting. Right. And you start something else. That's not only a little bit of an avoidance, but it's also you're trying to jumpstart your dopaminergic, I got something done and it feels good.
So here's my tip that I give myself. I've built whole homes, from dirt to doorknobs. And you pull up and you go, oh my gosh, what do I gotta do today? I gotta do everything. Okay, don't do that. You're gonna start here, and you're gonna stop here. Today, I'm just doing this. If I don't put a start and stop, and maybe write it down or tell myself, or put a time limit on, in two hours I stop this, no matter what it is to do this.
If you don't do that, you continue to fail, fail, fail. So the idea is
Liz Herl: Well, that is the mentality, but I don't want people to think that they're failing.
Tim Caldwell: That's my point is that when you have these big lists, just pick a couple and do a [00:32:00] couple and honestly say, you know what?
That's been an 8 hour a day go home. I know that's probably not the best of practices. It wouldn't be for somebody who's a business owner. If I can get 10 or 12 hours out of my people, I'm going to try to get that. But this is you. And this is supposed to be a lifestyle change. And this is, don't run yourself into the ground.
8 hours a day? Okay, try 8 hours a day. If you work harder, great. Know that you, sometimes it's nice to just get something done on that thing, just one thing, and that's one in the win column. It's one off the long list. Just take it one at a time. The old saying is, how do you eat an elephant? It's one bite at a time.
Liz Herl: Okay. That sounds disgusting
Tim Caldwell: You don't have to eat an elephant.
Liz Herl: Don't worry, I won't be eating any elephants. One of the things that you're talking about, it just popped into my mind as you're sharing that, one of my own antsy little states of mind this last weekend is I am not a great sitter. And what I mean by that, I don't sit for long periods of time.
And when you're frozen [00:33:00] inside your home and you can't get out, cause literally my front door is frozen. I was like, okay, so I'm like, this gives me an opportunity. When, it's like, hey, how's it going? I'm working. And that's what I did, is I worked. I worked on episodes, and I worked on some of my practice work, and I worked on a lot of different things.
Because I'm like, I cannot sit. I'm just not an individual to each of their own. It sits in front of the TV for 10 hours at a time. I just, I'm literally like, all right, I've got to do something. I think at some point when I was sharing earlier where I had the laptop open, I was looking at my phone and I had the TV going, there was a little bit of cabin fever going on.
I have to do something. And then when I decided to wander outside, I really quickly came right back in. But being able to. understand those going parts of self. Like when we want to be, I like to be moving. I like to be going. Yeah. And some people, everyone's pace is different.
Some people can be very relaxed for long periods of time. Right. I'm just not an individual [00:34:00] that, that really cares for that. I like, just like to be active. And which is really interesting because if you would have asked me that two or three years ago, I probably would have said I was a little bit more, you know, lazy.
And now, it's just, it's interesting how how we develop different traits.
Tim Caldwell: You've shifted gears, and people will learn your story more and more as we go along. But, Liz started at a point, just to recap, started at a point where she thought she was stuck. You can tell the story.
Liz Herl: Oh, in my fitness. Yes.
Tim Caldwell: You thought you were stuck.
Liz Herl: Mm hmm.
Tim Caldwell: And you thought, well,
Liz Herl: This has been life.
Tim Caldwell: This will be Liz for the rest of Liz's life. But it wasn't true. And then when you discovered it wasn't true, hey, what else isn't true? And part of my job is to help motivate and to go, that's not true, Liz. That's not true. And the reason it's not true is because we can do this, we can change this through exercise.
And the way that we approach health and fitness, you don't have to starve to lose weight. You can eat really good food. You [00:35:00] don't have to go hungry to lose, you know, I know they're the same, but people don't realize this, that they always think they have to be starving and giving up.
No. You can eat excellent food, really, really excellent food all the time and still lose weight. You just, you have to learn how to drop some of the stigma. Get on board, and when you get on board, you go, hey, this isn't so bad.
Liz Herl: Regarding the fitness portion of this, one of the things I would share with listeners and viewers, and that is in my own personal journey prior to discovering fitness at a different level, would be a way I'd share that, is this self work that I did.
So, obviously, I'm a psychotherapist, and I'm in, you know, Encouraged to do a lot of different trainings on updated theories and ideas and I was doing a lot of self work around Internal self internal family systems and how to grow as an individual and as a mother and as a partner and as a friend and a daughter and whatever and In [00:36:00] that I started then discovering I wonder where else that could lead me and I started in And I was not hopeful and I was not optimistic.
I was very, as you're aware of, I kind of came in with a pretty basic outlook and like, I don't think there's going to be very much here. This is kind of where, what I'm looking at and you're just kind of like, okay, we'll see what happens. There was a, Oh, I know there's more in you than you know, like, you know, listen, Rocky, calm down.
You know, it's not right. Who is Rocky's coach?
Tim Caldwell: Mickey.
Liz Herl: Mickey, that's who I'm thinking of.
Tim Caldwell: Come on, Rock.
Liz Herl: That's exactly it. And now, now I will say though
Tim Caldwell: But in honesty, how many times in the first three months of us training together, how many times did you almost tell me, this isn't working out?
Liz Herl: Oh, numerous, dozens.
In my mind and maybe outwardly because
Tim Caldwell: Because in three months, how much weight did you lose?
Liz Herl: Do we have to go over this? I think the
listeners have already heard, a pound.
Tim Caldwell: In three months of hard [00:37:00] training.
Liz Herl: I am aware I was there.
Tim Caldwell: And now you get to find out why. When you stepped on the scale and weren't losing weight, what was happening?
Liz Herl: Well, I don't know.
Tim Caldwell: You were gaining muscle.
Liz Herl: Yes, that is true. I was gaining muscle.
Tim Caldwell: You were burning, yes, burning off the fat.
Liz Herl: And changing. My body was changing, but the weight wasn't.
Tim Caldwell: That's right.
Liz Herl: And that was what was struggling.
Tim Caldwell: We've talked about this before.
Liz Herl: And that's why we've shared, yeah, I don't want to rehash things.
I want to maintain track here. That's why the scale is not super friendly.
Tim Caldwell: It's not your friend.
Liz Herl: Because of the simple fact that you can be really be altering things because I would share with you I feel different in my clothing. The weight, the scale didn't represent that.
And I was just like I learned a lot about all kinds of things. And this will help me go into what I want our listeners and viewers to take away from today's episode regarding individual goals. I was going to give out four or five different ideas of mental health. And then I was going to have you look at reasonable goals that you would give out around fitness.
And then, of course, [00:38:00] you then take that information and apply that anywhere. You can apply it towards whatever you can do woodworking or if you want to paint or if you want to whatever it is
Tim Caldwell: Absolutely
Liz Herl: If you have been staring at that room in the other in the dining room and you're like I've been wanting to paint that for like two years.
So you paint it this year. And then how do you maintain that? So One of the first things to kind of go back to what I was saying around mental health is practicing mindfulness in sitting with yourself I would definitely say be reasonable of giving yourself maybe some, you want to gradually step into that time because it might be anxiety provoking for some individuals because we rarely are without stimulation.
If we're sitting, I think that you need to put on non lyrical music and something you know, not Metallica. But for some in different circumstances, that can be helpful. I will say, I don't want to, I'm not trying to go after Metallica here. I'm just saying but as you're doing some mindfulness and you're trying to keep, you're going to really regulate your breathing and things of that nature.[00:39:00]
You want to put yourself into a different state of mind and I want you to concentrate on yourself for five minutes. That's it. That's all I'm asking for five minutes. You're just really going to concentrate on every aspect of your breathing and Your muscles, you're going to contract and your muscles, you're going to relax in that.
And I want you to feel your whole self. I've shared this with you before, you've shared the same thing.
Tim Caldwell: This is what I was going to find out.
Liz Herl: Where were you going?
Tim Caldwell: Going to bed.
Liz Herl: Yes. When you realize you're like,
you're like walking around all day like that.
Tim Caldwell: Well yeah, you get into bed and I've told Liz this plenty of times, I say when you get into bed, well just relax and try to chill out and you have to tell yourself to relax and you literally go,
and you.
Realize you've been holding yourself up all day.
Liz Herl: That's right. Absolutely.
Tim Caldwell: Let it go.
Liz Herl: That's what I'm saying. Do this once or twice a day for just five minutes. And what I want my other hope for you is you're like really learning to foster a lot of self compassion and reasonable time. Like, why am I putting this much pressure on myself?
Like, start really [00:40:00] evaluating how important this is to you. And whoever is putting this pressure on you is it something that is necessary? Like how much power this person has over me on my self worth?
Tim Caldwell: Yeah. What's all that about?
Liz Herl: Yeah. Like if, Oh, they're really, they're going to say, I'm going to really let them down.
Wait a minute. Why am I letting that weigh on me so much? Well, that's a whole other conversation. We'll have another time. Just start evaluating, be gentle with yourself, be kind to yourself. And you know, be a little guarded in some ways that you're just like, okay, align yourself with some boundaries of saying, you know, when someone wants to put this on me, I'm just going to let it keep it in their lane.
This is kind of my safe, my safe space, if you will. I do think it's important that we do maintain and another one would be around seeking connection because we do need people that are encouraging us. Are they encouraging you though? That is another question. How are they encouraging you?
It's like, you're only be good at this if you do X, Y, and Z [00:41:00] versus I love to see the effort. And that's awesome. That's what it takes.
Tim Caldwell: You know, Liz, not only the clients that I train, but I've been in gyms lots of time and I've known somebody and I've introduced them to somebody who maybe they're looking for a training partner.
You know what? I've also introduced people and go, this is so and so. She's very good at what she does. When you have questions, you can come to me or her. And those people, typically I would tell you, I like to run in a good circle of people. They're actually very upstanding people.
And they get great pleasure in letting people know, look, you know what? You did that okay. Let me show you a little something. And you step in. That's a good thing. That's a very good thing. Now, as far as establishing goals, Most people who go in there, they're always under the impression everybody's looking at you.
We covered this. What we see nowadays is they're looking into their own camera. They're more concerned about them and what's in the mirror than you can ever imagine. But more importantly, dress appropriately. [00:42:00] I have trained exotic dancers. I've trained people who have phenomenal physiques and they'll come in with a thong leotard and they'll come in with a crop this and you're not going to train that way with me.
Liz Herl: They're going to come after you for that comment.
Tim Caldwell: I know, but what I'm saying is, this is not a, I have strong opinions about this. I have very strong opinions. In a public gym, You have kids. And kids don't need to see everybody's body parts, right? We're there to accomplish goals and through exercise. Not a fashion show.
I don't like it to be a meat market. You can have all of that stuff over there. But over here, we're training. The same goes for men. And by the way, spandex is not for everyone. It's not for everyone. And more importantly, you come to the gym in what you think is comfortable.
I have seen some of the best physiques, Liz, you know as well as I do. I like baggy stuff. I rarely expose the way that I look. I want other people to do that. Be [00:43:00] the most underrated, misunderstood physique in a pair of baggy sweatpants. I think that is so cool.
Liz Herl: Well, at the same time, I would counter in saying, when the time is appropriate to reveal yourself, do so proudly.
Tim Caldwell: Sure, Liz teases me because I wear baggy stuff. But the whole point is I want people, when you come into the gym, you be comfortable.
Liz Herl: And the reason why I think you're correct on this, and I do, is because see what you're saying there. I just really push for, for that encouragement of that.
Tim Caldwell: Okay. But in landmarks.
Liz Herl: Mm-hmm .
Tim Caldwell: Right.
Liz Herl: Okay. Fair enough.
Tim Caldwell: Let's say, you know, you're starting your, you're starting this adventure and we know that we're gonna be two years into accomplishing some type of goal. And, and am I talking years? Yeah, it could, it could take years. Even with hard training. If, if you're 400 pounds and you want to be 250 pounds, yeah, two years is very reasonable because we need to do this slowly and healthy.
But, more importantly for women who always want to be more [00:44:00] atoned or attuned to how they appear, their appearance is very important. I get it. The whole point is you can be fashionable, but you don't have to wear the top in gear. Your top in gear does nothing. It does nothing for you. A pair of 5 sweats from from Goodwill will get you as far down the road as a set of 65 whatever whatever.
It doesn't take Starbucks coffees. It doesn't take any of that stuff. You do this very much on the low low. You get in there, you do your work. Be underestimated because when the time comes, you know what, next week we're going to change some things up. I want you to change. I will actually tell a client, try on some new stuff.
I want you to see what you look like in this. I've done it with you. You went from what you were to what you are and now you're more comfortable at it. I'm learning to do that with you too because I have major hang ups about myself. I don't know anybody who isn't a little fragile about the way they look.
But the whole point is there are [00:45:00] landmarks and we'll get to those landmarks. When you get to where you're more comfortable, we're going to advance that even in the way that you present. And you'll, the whole idea is that we tie your confidence with your accomplishments, right?
Liz Herl: So, in giving I just kind of went over some of the mental health goals that people and listeners can look at. One of the things that, I had written out some for the fitness realm, and the first thing I thought about was exercising regularly, but what do I mean by that? Going back to what you said earlier, if you get to the gym, you know, two times a week or whatever, there's a consistency that needs to be applied.
Tim Caldwell: So, we're going to break this in two. Let's, you're a raw beginner, never been in a gym, never, but now you're 30 or 40 years old. We have to accept the fact that you're not made out of rubber and magic like a 19 year old. So, with that, we need to do it smartly.
Do you have any injuries? Any exercises you can't do? If you're going to find a trainer, I wouldn't recommend you go find the National [00:46:00] Ranked Crossfitter who's going to have you. Throwing medicine balls in the air. And
Liz Herl: We went through that
Tim Caldwell: We're not going to do that. What you need to do is find somebody who you happen to know as a trainer and you like the way that she trains it.
That's what you want to do because you will not maintain a diet that you won't eat.
Liz Herl: Right.
Tim Caldwell: You're not going to maintain a regime of exercise that you don't like. It makes me sore. It hurts. I don't like those exercises. Fine. There's lots of things you're not going to like.
You're going to have to push the envelope a little bit, but believe me, if a trainer is asking you to do things that hurt, you feel unsafe at, or anything, that's a terrible trainer, but otherwise, you're never going to maintain that.
Liz Herl: Right, right.
Tim Caldwell: So, in setting goals, start with , for an example, I have lots of people that are 50, 60 years old, they want to start exercising.
Fine. How about after work today? I don't even care if you change clothes. Look at your watch. You can walk 10 minutes that way, 10 minutes back. You can do that every night after you get, get home for two weeks. After that, [00:47:00] people, you know, people say, well, that's not enough. Okay, well, you've done it for a week.
Now let's do 12 minutes. 12 minutes that way, 12 minutes back, or walk the block. Here's where I put on the brakes. Don't do more because you want to. This is part of the discipline. I really want to. Don't do it. I want you to, I want that appetite to grow and grow and grow because as you get better and stronger and more capable, you'll want to do more.
This is where we taper into the training part of it. This is where we discipline all of that energy into. I'm working you to a point right now where I still have energy and I want to work. If you're really good at what you do, when you leave the gym, you have no energy and you don't hardly want to live.
Liz Herl: Oh my!
Tim Caldwell: Now, yeah, I'm being facetious about that.
Liz Herl: I hope so, I hope so.
Tim Caldwell: But that's the real, that's the real test of are you putting in all that you can into the exercise. And that is, when you leave, I view the gym as church. I also use it as an office. That's why I'm not a big proponent of people [00:48:00] training at home.
There's too many distractions. But if I go to the office and say, I have to do work here, so for the next hour to 90 minutes, I will, I will walk, I will this, I will that, I will, that when I leave here, I've done everything I said I was gonna do. Now tomorrow you come back and you go, that went pretty well.
I'm not too sore. We're gonna do it again. But the whole point is, is it's all incremental. And there's a start, and there's a stop, and you know where both of those begin.
Liz Herl: Okay, so that's one of the areas to start. Yes. And then another part, you kind of touched on it in there, but that I did write this out, is how, and start looking at, what you're putting and nourishing your body with.
And that's really, really crucial. I mean, right now, there's a lot of information out there. Things are coming to light about sugar intake. I thought it was really interesting. I don't want to veer off too much, but I thought it was interesting that there was a tie into they're now tying things around alcohol into weight gain and all kinds of, and I'm like, how's that breaking news?
But anyhow.
Tim Caldwell: Well, forever, Liz, forever, even the medicine side of it. [00:49:00] Information was saying it's okay to have a glass of wine at night. No zero amount of alcohol,
Liz Herl: Right, and so that is no healthy.
Tim Caldwell: There's no healthy amount of alcohol
Liz Herl: There is no healthy amount of alcohol and I and that's another thing.
Everyone talks about dry January, and I don't think that's a realistic goal for individuals but nonetheless, I think it's not what you're putting into your body is important. How you're kind to yourself within that. Now, I want to There's a lot of shaming around when we go into our food habits.
I will, I'll be the first to say that I was just sharing with you this morning that I'm like, I've kind of ventured off on our Nutritional path that we've had created. It happens. And yeah, especially after the holidays, right? Exactly. I was like, I just have to realign that. And get my mind back to where I need to be versus like, well, you know, Oh, but I did this and going to self shaming.
So when we talk about nourishing your body, what does that look like?
Tim Caldwell: Okay.
Let's look at the three primary elements of nutrition. Carbohydrates, fats, and [00:50:00] proteins. Proteins build tissue. Number one, top of the charts cannot do without. Everything else are options. Now, Carbohydrates or Energy? Required? No.
But helpful? To a degree. Fats? Required? Yes. Essential? Yes. Useful? Not all the time. So, that's the mystery that we have to undo. But you'll find that a very basic diet that contains this, this, and this and understanding how that affects your body is exactly how we do this.
It's not hard. Broderick Chavez is a biologist and he said that he could write a dietary program about proteins, fats, and carbohydrates on a post it note. He wrote a book called the Post it Note book on nutrition. It's simple.
The whole idea is proteins build tissue. Fats are reserved energies and required for hormonal and [00:51:00] cellular health. Carbohydrates are energy. Those are the three biggies. I can't build tissue without proteins. That's like asking me to build a building with no building materials.
I cannot build a building without the energy to get it there, carbohydrates. I cannot maintain the structure of the building without a certain amount of fats and those things are absolutely required. So it's finding that balance, but it quite simply is all, it quite simply needs to be put to the client.
This isn't complicated. I'll show you how, I'll make you a couple of meals, and you can expand that with the understanding that this in proportion to this in proportion to this is useful. If you need something more, you add it. If you, if it's too much, you take it away.
Liz Herl: Like when you give me too much rice,
Tim Caldwell: Yeah, Liz hates rice.
Liz Herl: I do not hate rice.
Tim Caldwell: Except if it's a rice cake.
Liz Herl: A chocolate rice cake.
Tim Caldwell: Anyway The whole point behind just dialing into those three things, it's not, you know, everybody thinks I'm going to [00:52:00] turn, turn you into a food monk. If anybody wants to put you on the strict this and strict that, you're never going to stick to it.
I want people to learn how to eat foods knowing essentially this contains this, and when I sit down and look at a plate, here's my protein, here's the fats, here's my carbohydrates. This much fat comes out of this, this much carbohydrate is going to be useful for absorption, all of these things. But more importantly is, eating like that through the week allows you to have a drink on the weekend.
It allows you to have a pancake on a Saturday morning. It allows you to have a pizza on a Friday. And we look at things that trigger, you know, if you get into a bag of potato chips, that whole bag's gone. You can't have potato chips. We're going to have to figure that out.
Liz Herl: Yeah. And that's another side of the mental health components.
But I do think just having that, I, you know, at least a guideline. And as we come to a close here, one, there's one last one I want you to speak to, and that is [00:53:00] one that is overlooked all the time. Prioritizing your sleep. Yeah. That's mental and physical health. So that's where these two things come together.
It is. Significantly. I talk to people about regimined bedtime routines all the time. The no, no electronics, no TV no, we've even talked about having why it's unhealthy to have a TV in your room.
Tim Caldwell: Kindles.
Liz Herl: Bedroom, that is. But anything, any of those things. All of those things are not so, they're, well, they keep activating the old brain there.
Tim Caldwell: They do. Sleep has been so underrated for 20 years and now the studies just show how fundamentally important. If there's one thing that will drive you into an early grave, it's not sleeping enough. There are so many bioelectrical, biochemical events and responsibilities tied to sleep.
Liz Herl: Mood dysregulation? Everything. I mean there's just so much. Yes.
Tim Caldwell: Your, your hormones, you can study prisoners, people who are locked in [00:54:00] solitary versus general confinement, people who get one hour of sunshine a day, five hours sunshine, all of that. You will see just what the decline is from poor sleep.
Liz Herl: Or too much sleep, by the way, but yes, we're looking for it.
Tim Caldwell: Yeah, it's not near as detrimental as not enough. Right. But the whole point is, is that there is a hygiene that goes with sleep and those things change over time with age and they'll change with demand and they'll change with work.
You need to do your very best to get quality sleep. Mm hmm. Quality sleep. There are people who tell you you gotta have straight eight. Sorry, I've never been that guy. Okay. But if I can, I used to be a napper, I'm kinda sliding out of that, but I can get 5 or 6 hours and pretty much run a pretty good day.
Now, as I told you before, if I know I'm in a train in the afternoon, I try to get there early and I try to shut my eyes. Slow it down, get the pair of sympathetics to jump in, regulate and get me feeling better. And then I know when my alarm goes off, which I set an alarm for everything, [00:55:00] I wake up and I go, alright, it's time to work.
And that's, that's how it works. This has been good talk. We could talk more and more and I'm sorry it's so broad spectrum.
Liz Herl: Yeah, well I wanted to, I wanted just to basically look at the reasonable goal setting for an individual versus resolutionary thought of like, you know, and then of course there's like I said, a lot of self defeating information out there about don't get started because you're going to quit it before you get started, so just don't start it, which is very false.
Tim Caldwell: I couldn't agree more, and I'm not looking at my watch to be impolite. What I'm saying is it's January 7th. Well, January 1st is gone. I guess that resolution is blown up because I didn't get started. Nope. Every day is resolutions day.
Liz Herl: Well, there's a large amount of the country that's digging themselves out of snow right now.
So, if you haven't been able to get to your resolution or goal, there might be a reason for that.
Tim Caldwell: And you know what? You'll actually hear from those people. Well, I started on the 1st and I couldn't get to the gym for three days. And I'm just, I'm done. I'm [00:56:00] defeated.
No. Start over.
Liz Herl: Remember, it's just like, okay, get back out there.
Tim Caldwell: Yeah, a date on the calendar means nothing. Get at it. Now, if you had 50 days, you only got, you know, 47.
Get to work.
Liz Herl: So, I'm going to recap real quick. Yeah. Mental health goals, potentially, is practicing mindfulness, giving yourself some learning to foster self compassion, and I did talk about seeking connection with others, but I didn't mention limiting social media might be a good one.
I know that I mentioned that it was a personal one of mine, but it definitely is a factor in our, in today's society. The others that I had written down for you were how you look at exercising regularly, which isn't like, you know, every single day, not to, you know, go back to what you're saying. Make it reasonable.
Consistency is key, whether it's two times a week or whether, you know, it's five. Don't overdo it. Nourish your body. Prioritize your sleep. And the last one we didn't get to, but listen to your body. You talk about that all the time.
Tim Caldwell: That's right. Yeah.
Liz Herl: Listening to your body.
And if it's sleep, whatever it may be.
Tim Caldwell: Yeah. If you're going [00:57:00] along and you're just making headway and you're doing great and then pretty soon you start, I'm not getting the numbers. I'm not getting my reps. I used to do that well a week ago. I'm not doing it well. It's time for a break. A good trainer a good coach would say, I won't make you take a break because nothing goes up, up, up.
It will go up and plateau. Well, I'm going to try to either shorten that plateau or head it off completely. You're doing great. Let's take a week. Now, what does that look like? Have some desserts.
Liz Herl: Yeah, I made chocolate pie.
Tim Caldwell: Hey, get some extra sleep. Do whatever you need to do. But when you come back, you haven't messed everything up.
Right. You've already started this regime. Your body's a machine. It liked those extra calories. Now we get back at it, right?
Liz Herl: For sure.
Tim Caldwell: It's not hard. It's not hard. Honestly, it's not. That's the whole point is I want people to understand all it takes is you wanting it. It's got to be, that's got to be genuine.
You just have to want it. And if you want it, we'll figure it out.
Liz Herl: That's right.
Tim Caldwell: Thanks.
Liz Herl: Well, I wanna tell everyone, thank you for listening. If you [00:58:00] tuned in and please go on to our area. Oh, I forgot to say, I'm so sorry. We're back on our websites. Back up. That's, I was so excited and I just
Tim Caldwell: Nice Liz
Liz Herl: completely slipped my mind.
Tim Caldwell: We relaunched
Liz Herl: Anchored in chaos.org is live again because we got some wonderful marketing individuals to help us get that back up and going from the other individuals that took
it down.
Tim Caldwell: Now it's anchored.
Liz Herl: In chaos. org.
Tim Caldwell: But isn't there an extra dot in there? No, there's no extra dot. It's just anchoredinchaos. org.
Liz Herl: You can go there, you can listen to our episodes, you can go to Genuine Efforts page and you'll find all the location information to get in touch with Dr. Caldwell if you'd like to proceed in that avenue. And, or if you want to contact us. So it's got a lot of great information on there. Yeah. Also, please go we are on YouTube.
Please like and subscribe, and we're on Instagram, Facebook. We just really appreciate your feedback more than anything. Let us know how we're doing, what we need to improve, and topics that you would like to hear from us.
Tim Caldwell: Yeah, cool. Yeah, Liz is the brain [00:59:00] behind all of this. It's just nice to know that we have this opportunity.
Liz Herl: Yeah, it's really fun.
Tim Caldwell: We're certainly not making any money.
Liz Herl: Absolutely not.
Tim Caldwell: Liz knows that more than anyone, but the whole point is we couldn't do this without you. We love that we can do this if it starts to pay the bills. Great. I don't know that we'll ever be rolling.
Liz Herl: That goal is 2040. That goal is 2040.
Tim Caldwell: Oh, is that right?
Liz Herl: That's a goal.
Tim Caldwell: I don't want to shorten that. But the whole point is we do, we do this because we love working with people.
Liz Herl: Well, we want to help people. Expand if we can and help people when we can.
Tim Caldwell: It is true. Thanks, Liz.
Liz Herl: All right. Thanks everyone. Have a good day.
Tim Caldwell: Peace.