Subscribe
Share
Share
Embed
Micro wisdom delivered to your ears every morning in voice notes ranging from 3 to 15 minutes long. Wisdom on how to live a healthier and more fulfilling life. Every podcast will ground you in the present moment to ensure you know what's important, the here and now.
Hello. Hello. Hello. Good morning. Welcome back.
Speaker 1:It's Tuesday. And one thing I wanna mention to you all is that going off path or off plan, as we say, that is it doesn't really make much sense in terms of health fitness. Like, you are obviously, we know you can go extreme and you can binge for months and not move and you can pile weight on, and we would consider value gone off path or whatever. But most of us, what we think is off path is like having a weekend where we've kind of gone a bit ballistic, but we think, oh, we've done this, and we think that's off path. But it's not really that there's no such thing as off path.
Speaker 1:The off path is the path. It is a very normal part of this process. We need to redefine what that means, and we can stick to the terminology if you want to say, I've gone off plan. I've gone off path. I'm off the wagon, but I don't think having a heavy weekend or even a week off is going off the wagon.
Speaker 1:Sometimes it's needed, it's how you reframe it. For example, a lot of you, right, go over your calorie target and especially on weekends and you think you've gone off plan, I think. Let's reframe that. You've just given yourself you've just given your body maintenance calories or sometimes beyond maintenance calories, which means you've refueled your body, you refilled your glycogen stores, you're now in a really good strong position to have a really good workout. Right?
Speaker 1:Sometimes our body needs heartbreak, so you reframe it that way. You reframe a week off maybe where you've just your head's not been in the game and stuff. You reframe it as, you know what? Maybe something was telling me I need to take this week off, and I'm doing too many things. I'm doing too many things.
Speaker 1:And this is called allostatic load. This is like how you feel. You feel exhausted. You're taking too much things on. Even working out can add to your allostatic load.
Speaker 1:Right? You might think it's beneficial to you all the time, but that's not the case because doing the workout is a stressor. And if your stress is simmering at the top and it's about to overflow and then you add some work and you add a worker to it could cause the LSI load to go too far. That's that's the fact of it. So you've got to be very, very aware of these things.
Speaker 1:And you then you say, well, this week off, I must have needed it. What's the balance here? How many times am I being genuinely lazy? And how many times, you know, I actually genuinely had no energy, and I felt really down. I wasn't my head wasn't in the game.
Speaker 1:I needed to I needed to take a step back. And that's absolutely fine, and I would not consider that going off path either. Consider that part of the path. Alright? So a lot of you were in this position.
Speaker 1:I speak to many of you depending on if you was one to one in the comments, Facebook, or email, and you'll be surprised at how similar all your experiences are. Know, the people I speak to, you guys listening, you are, what can we say, like we are normal people. We are working, We're busy. Some of you have kids, families. You're on your feet.
Speaker 1:You're trying to do this. You're trying to do that. You know, the the the what's the word? Just like the average person we are. We will say that in not a bad way, but we are.
Speaker 1:And a lot of advice is geared towards the athletic extreme 5% crowd. That's where a lot of advices and a lot of motivational things come from and all that. But what motivates me, what really makes me think wow, is you guys who manage to not only work jobs that are incredibly hard, some of you are on your feet all day, you know, you're managing like departments in health. Some of you have got, like, just, like, two or three kids under the age of three or four, and you're trying to juggle a job and you're trying to be a good partner and you're looking after your health and you're turning up for live work. And then some of you are like you're moving house, you're moving about and your life is quite all over the place, you're stressed, you're trying to get it done.
Speaker 1:You know, some of you are in places where you're really confused about your job is really stressful, you don't like it, but you're still turning up and doing these things. You're still saying, you know what? I'm gonna turn up for my health. I'm gonna even if I'm not doing everything right now, I'm still turning up. I'm listening to radio, turning up to Zooms, watching them on replay, going on the app, tracking when I can, doing some workouts, get my steps in, drinking water, stuff like that.
Speaker 1:You guys impress me more than, you know, the the the athletes or the people in the top 5% of performance. Because for them, that's kind of their job is to be in that top 5% train, and we we can't always take advice or take the protocols that they use for the everyday person, which is us, because it's not realistic. Right? So please be very, very aware of how good you're all doing when you're trying to juggle life, health, everything together. Okay?
Speaker 1:Because we don't get enough credit for this. You don't get enough credit for showing up. And that's really what it's what it's all about. Like, showing up on a Monday, I'd love to see the research on this. But if you showed up on a Monday, matter what happened on the weekend, I guarantee you that's a huge predictor of success in health more than anything else.
Speaker 1:Because when it comes to Monday, being able to reset and go again even if things are not going to plan, that's one of the best skills you can learn. Speaking to some members, you know, Vanessa, she's had holiday, she's had an, kind of an injury at a week where very, very social week, you know, steps are low, rehab, all over like a five week period. But when you look in our results, when we look in our weight, when we look in our progress, very, very good. It's all it's it's there, you know? Weight trends going down, looking at things, Mindset is up.
Speaker 1:It's managing the obstacles that life throws at us. That's what it's about. I don't think it's good just to think that every time we do a health plan or a challenge or whatever, that you're gonna have, like, the easiest six weeks ever with no social plans. Might as well throw them in, see what happens. So be proud of yourself.
Speaker 1:That's all I wanna say. And on the topic of allostatic load, workouts you gotta put you gotta you gotta understand where you're going with the workouts. Like, what do you want to achieve with your workouts? If you want to achieve general health backed by science, okay, and you don't really like working out, but you're gonna do it anyway, two strength workouts a week. Right?
Speaker 1:Two or three strength workouts a week, and you will be doing what the research says is optimal for your health, your bone health, your muscle, your body composition, all that stuff. Right? If If you're in that camp, go there. Wipe all that. Why stress over other other stuff?
Speaker 1:Right? If you want to genuinely improve your cardiovascular, you wanna maybe do more things with your body in terms of training, you wanna do this competition, or you wanna go and do a marathon, or you wanna see what you're capable of, then, of course, you wanna add in, like, the tough live workouts, the the sweat and shreds, the e moms. You wanna see if you can push yourself one or two times a week, and then the other workout, wanna probably bring it down a bit, making sure you're feeling properly, right, good stuff like that. Right? If you're in there, you can try the harder workouts and realize they're going to benefit you for your goal.
Speaker 1:But if your goal is like just to have optimal health or to optimize your health or just even to improve it, but you don't really care if you're gonna do a Hyrox event in the future or whatever and you just want health, you wanna be healthy for your kids or your family or for yourself or your partner, whatever, why don't understand why we need to stress about complicated structures and plans when you can just do what the science is saying for us to do and get to reap the rewards and the benefits from that, and it's just twice a week. Okay. So you need to think about these things going into 2024 because you know better than anyone how much cognitive load you have. You know, we talk about this before cognitive load. How much kind of our brains take on at once before our executive function starts going down the shit there.
Speaker 1:And a lot of you have got a potential of a high cognitive load. Some of you have lower potential of cognitive load, and you start thinking, well, if I put too many things on my plate, I can't handle it, it's gone. Right? You need to do this evaluation over the next, say, three, four weeks. Definitely look at look at doing it.
Speaker 1:Did doing four workouts a week stress you out more than it improved your health? Did doing two workouts a week, was that doing it for you? Can you do more? Did do you need a goal? Do you need to do a five k?
Speaker 1:Do you need to do a 10 k? Do you need to do some a plan? If you've been on maintenance, how have you managed maintenance to reframe maintenance, not just maintaining the results of out of fat loss, but I am giving my body the power it needs to optimize itself, and I will be I will be performing at my peak performance of maintenance. I'm not gonna be gaining loads of weight. I'm gonna be fueling my muscles.
Speaker 1:My mind is gonna be more clear, and my energy level is gonna be better. You know, you reframe maintenance in, like, a power mode. You know? That's what it really is. These are things to think about.
Speaker 1:These are things to think about. I don't think so I I I think social media is tough one in this because social media is full of people doing a lot of training, eating, you know, what we look at, like perfect looking diets. We see these new things coming out all the time like Zoe and all that. Don't wanna bash it and stuff like that. I'm just saying, like, there's these new things that are always coming out that are pulling your attention away from the basics of what you need to do.
Speaker 1:And I'm the basics, man. I'm just saying the basics are what you need. Most of you are not even doing the basics long enough to reap the rewards from the basics. Right? You know, when you look at let's take a take a farmer, for example.
Speaker 1:A farmer's not always looking at new fancy tools all the time and what to do. They know what needs to be done. They've got the tools they've used for a long time. When a breakthrough comes through, it'll come through and eventually everyone will change to it. Right?
Speaker 1:It's inevitable that the change will happen because it's such a big breakthrough. But a lot of the stuff that comes through, 99% of these fake breakthroughs that come through, are just not worth your time to think about. Let let it be tested out. And then if the research is super clear, when it comes back and says this is definitely it, then maybe look take a look at it. But we stick to the basics because you know they work, same as the pharma, same as other industries.
Speaker 1:You stick to your basics unless there's undeniable proof there needs to be a change. And that means you're protecting your mental health, you're protecting your energy, you're protected the time you spend. And I think a lot of you might be I don't know if you're doing it. What we hear is you're googling loads of stuff, looking at social media, looking at new diet plans, like, are you winding yourself up with things? Right?
Speaker 1:Just do the basics. And that's a reminder for you today on today's podcast. I wanted to talk about energy compensation and stuff again, but I'll cover that tomorrow on the podcast. But I just want you to know that you are all superstars for juggling a tough life in general because life for most of us in I don't know how we would call ourselves like the the the average person sounds weird, but there are people worse off than us, of course, and there's people better off than us. But us listening here are trying to juggle a lot of life things, I would say.
Speaker 1:I'm not talking to an audience of 18 to 19 year olds. I'm not talking to an audience of 70 year olds. I'm talking to an audience here of 25 to 65, 70, well back to 70 years old. All different parts of your life. Like, for example, we've Linda who is juggling being an active grandmother with a few grandkids, wanting to be healthy for them, she's doing an amazing job.
Speaker 1:She's moving. She's getting her steps in. She's hitting her macros. She's really smashing her. We got people then who have got families with kids that are bit older, kids that are a bit younger.
Speaker 1:But there's a basically, all of us have got a lot on our plates, and we're still trying to do health, and I love that. And I love that. That's that's us. And we're and we should be proud of it. And it's not we're not gonna be in covers of women's health or men's health.
Speaker 1:Well, I definitely won't be in the covers of women's health for, like, that's a changed gender, but I'm not gonna do that. So we're not gonna be on these covers. We're not gonna be these superstars on the social medias, but we don't need to be them. And we don't need to worry about comparing ourselves to them, which a lot of us do, and it's harder not to do it. We usually focus on being the best people we can be because it gives other people who come into Turtle another another stuff like, wow, okay.
Speaker 1:Like, I really can be, like, this is a this is achievable for me. And it's it's amazing to see so many different people from so many different backgrounds struggling with loads of stuff just like I am and still manage with health as a priority on the table. I love it. Wow. I'm telling you, mega powerful.
Speaker 1:One of the most powerful messages out there. So thank you all for turning up, and I believe in you guys. I believe in you can get through the next few weeks focusing on this in a good way with a smile on your face, and then we're gonna smash her in jam. So if you've coming off a bad run, if you've coming off a bad weekend, if you've off a bad few weeks, you're coming off a brilliant weekend, just turn up again today. Just do it.
Speaker 1:No complaining. No thinking, no shit. Just just turn up. Put a smiley face and turn up. You can do it.
Speaker 1:You can flip the switch. It's up to you. Sweet tomorrow.