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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.
Good morning, everyone. Welcome back to the one day at a time podcast. It's March now. March 2024. And I think, for some people, time's flown by this year.
Speaker 1:For some people, it's gone really slow. Some people are smashing their goals. Some people have barely started. Some people are feeling on top of the world. Some people are still feeling really down in the dumps.
Speaker 1:That is a big range. And let me tell you, all of you are gonna have down in the dumps times, and you're gonna have up times. This is how it works. Being grateful for the fact that you can actually wake up today, go for your walk, focus on your nutrition, and that's kind of what you've that's kind of and may you know, you might still obviously, there's, like, financial things that happen and everything that goes on in the world, and we're all stressed about all types of stuff like that. Just be content with the fact that even though some things may be in your head bad, you're still able to turn up and improve them today.
Speaker 1:You know, that's an amazing feeling. I remember so I did a jiu jitsu competition two weeks ago. Right? No. Sorry.
Speaker 1:Week ago. Over a week ago. I And remember thinking to myself, you know, you wake up in the morning, you get nervous, you're like, why am I doing this to myself? Like, why am I, you know, training, I had to cut a few pounds a few kilos, sorry, to make weight into my thing, whatever. The prep in the morning, you know, you fight to someone, you know, they're trying to choke you out loud, trying to rip your head off, know, you get all these nervous feelings.
Speaker 1:And I'm thinking, like, why am I doing this to myself? Oh my god. And you suck the fun out of it because you take it so seriously. Right? And one of my tactics was, I was like, if I was in a hospital bed right now with an injury or if I was really injured and this was happening, all I would think about is, like, I I would love to just be able to compete.
Speaker 1:I'd love to just be there. I don't care if I win or lose. I would just love to be in the mix doing it. Right? And I remember saying that to myself.
Speaker 1:Like, think about it now. If you were bedbound, all you wanna do is get up and walk and do the training. You watch things. You're like, oh, you I wanna get back into it. And the scariness of, like, the competing goes away because it's so minuscule compared to just being able to participate.
Speaker 1:Right? Because when you're injured, you just wanna be able to be fit and healthy again. When you're ill, you just wanna be you just wanna be healthy again. So you kind of just want the basics back. You don't want, oh, I want to win and all this stuff and add the extra pressure you put on yourself.
Speaker 1:You just wanna be able to participate in day to day living. And that's what I reminded myself of. I was like, who cares if I win or lose, you know, zoom out, who cares? You're here to put your work to the test, to enjoy it, to have a day out and your friends, and this is more so your friends are there, your coaches are there, you're obviously out together, you have this experience together. That's really what it's about.
Speaker 1:It's not about the winning and losing even though that's a side bonus. So it's the same when it comes to this health and fitness business. Like, there's no doubt all of us listening, including me, we're all gonna have really terrible days coming up in our lives. I know it sucks. It's gonna happen.
Speaker 1:You know, there might some people might have more terrible things than others, and you're gonna look back at these days where you could just wake up and get go out there and and just have a good, solid, kind of basic day. You look back and go, wish we'd just have those days again. I wish I could have appreciated those days I could go on a walk, do a workout, even track my calories, track my protein intake, try and eat better. God, I wish I could go back to that day. It was life was simple then.
Speaker 1:You know, we there's more there many moments, I guess, where we where we we have this mindset, right? We've realized how nice it was to be quite still and not much was going on, but we were able to do something. And I just want to bring that kind of reminder back into your day to day, you know, even if you've had a weekend where you've kind of maybe drunk too much or eaten loads of takeaways or whatever it is, even if you've had those moments in the weekend, is to wake up and be a bit grateful this morning. I know there's a lot of, like, woo woo stuff out there about these things. The stoic way was to think about the things being taken away from you and how you'd feel about that.
Speaker 1:And it does work. It's like, okay, if I took away your ability to walk today, how would you feel about that? If I took your ability away for being able to eat, you you're on a liquid diet only called, you know, the main health problems, how would you feel about that? You know, if I took away if I if you broke your legs or broke your arms or, like, you know, these can happen. How would you feel about that?
Speaker 1:You know, you got tonsillitis. How do you feel about these things happen. Of course, they happen, but we don't wanna think about them because we go, no. No. No.
Speaker 1:No. No. I've got to act I've got to self actualize. I've got to I've got to be the most successful person possible. And we forget about the base that is required to make us kind of content and happy because, you know, we fall into the trap of the when we are in a place that we can improve our health and look at, like, oh, like, you know, I wanna get more successful in my job and all this stuff, we get to this place of, like, false security, and then we think, okay.
Speaker 1:I I I wanna achieve more. And we we we stress about it. Like, I need to be a size six now. I need to be a size eight now. I need to be shredded now.
Speaker 1:I need to have the I need to go on amazing holidays now. I need to make the most money now. I need to have the best outfits now and this and this now. I need a new car now. Are we thinking about these things that really, if you took away the coal, they all come crashing down and you realize they don't matter, but the real world sucks you back in.
Speaker 1:So you'll have moments where you were ill and you just come back from being ill and you're like, I'm so grateful, or you've been injured, you come back from injury, I'm so grateful. You've, you know, like, been able to slow and steady approach to your health and, know, up and down with, like, the Slimming Bulls and stuff, you're grateful. And then once we start having many of those weeks in a row, we start, oh, maybe there's more I can get, there's more and more and more, and in that desire to do more, we might extend a bit too far, you know? So your core base contentment, which is similar to happiness, right, is gonna come from the basics you're gonna do. And you should be really proud and chuffed a bit.
Speaker 1:You can do the basics today. Get your steps in, track your calories, hit your protein, maybe do a workout, drink your water, boom. You're giving yourself a really good chance to have on a phenomenal day. So I should remind a few. I'm gonna read a comment out, I had over the weekend.
Speaker 1:I think it's, it's quite a motivational one. So Emma said, so long story short, due to back issues and going from 10 to 15,000 steps a day to struggling to get 4,000 steps a day, I have finally done 4,000 steps in one session. I am sore and hurts. I'm here with an ice pack now, but it's progression. You know, I've been depressed in a couple of months, which led to emotional eating, weight up, and thanks to this app, not as severe as it could be.
Speaker 1:Four hours of food prep yesterday is gonna give me a good start to next week. It's a marathon, not a sprint. This app and community have kept me accountable even on my shitty days. The steps, protein and water, are key. I see so much this week.
Speaker 1:I'm not worried about the scales. I just feel it in myself. Being able to copy over, repeat days of music genius, absolutely batch cook. Have a great week. Bang on.
Speaker 1:So what Sam has alluded to you is similar to what I'm just saying. Yeah? She's realized. She's gone from the ten ten to 15,000 steps a day, and now she's seen the life where she struggled to get 4,000 and she's in pain. And then she's finally able to get some steps in a normality, and she realizes how amazing that is to just have these normal days, you know, to be able to get some of that routine back is huge.
Speaker 1:And then food prep to help with the next day is important. So use this day, use this podcast to, like, take this advice on board. You don't have to do much to feel great. You have to do the basics. Basics are the big things.
Speaker 1:And once you've done that for a while, you you can you can go and reach for new heights if you want, but don't make it all about that. Get the basics done, and things will fall in line. You know? That's the thing to remember. So I'm gonna leave it on our short podcast today.
Speaker 1:It's a Monday for you listening all across the world. So, yeah, one day at a time. Think about it. If you're overwhelmed, one big thing. If you're frustrated, I'm on results in four to five weeks.
Speaker 1:God, this is bullshit. Look. Zoom in on today. Can I just hit my three core metrics today? And if I do that for the next week, I'll I'll look back at this.
Speaker 1:But just do those things for the benefit of it, for the health benefits, not just for the weight loss benefits. Right? Because it's more than just of a weight loss. So have a good day, and I'll see you back here tomorrow.