0:00

So I know you've been busting your

0:02

butt on losing some weight . Caitlin , How's

0:04

it going ?

0:07

It's actually going pretty good . I feel

0:09

good , I don't need to eat because

0:11

I'm getting more protein . I

0:13

think that's helping

0:15

me and I'm not eating bread

0:17

or pasta or anything but with

0:20

. I want to do a 5k

0:22

in March

0:24

, so I don't know how eating

0:27

lesser carbs and stuff is , because

0:30

I want to start like kind of doing running

0:32

and getting back into working out . I

0:37

know you need carbs to turn into energy

0:40

, but I

0:42

feel like I

0:45

get all bloated and I feel so fat

0:47

. I try to eat and I'm hungry

0:49

30 minutes later and I want to eat more .

0:51

Right ? Well , we'll kind of address that a little bit in

0:53

this webinar

0:55

today about how to

0:57

proportionally eat that , and

1:00

then again at the end . If you have any questions

1:02

, just write it down and we'll

1:04

get you to talk you through it .

1:08

Okay .

1:11

All right . Well , we're four minutes after . I think this is

1:13

everybody that's going to make it on . So , if

1:16

you guys so Mark and Leanne

1:19

and Judy , you guys all know each other . Mark's

1:22

Otterbox pilot Welcome , we're

1:24

happy to have your AI , mark . And

1:27

then , for the guys that don't know , caitlin is

1:29

my little sister . She's

1:31

just jumping on . She lives out in Wixom , so that's

1:34

why she doesn't come to our gym she's too far

1:36

away . And

1:38

then so let me share my

1:40

screen and we'll get started , guys . Oh , and this is Caitlin

1:44

, just so you know . This is Jessica . She's our nutrition

1:46

coach .

1:46

Hello , hello .

1:50

Her and I just went through like a three month intensive

1:53

program with HSM . That's the

1:55

basis of what we're sharing

1:57

their information today . Okie

2:01

, dokie , and then so one

2:04

second share my screen , all right , guys

2:07

. So my name is Brian , as

2:09

you know , and this is Jessica , my nutrition

2:11

coach for building your temple . We're

2:14

excited to have you guys here . We're going to today . We'll

2:16

be discussing three easy steps to reset your health

2:18

. Now , just as

2:21

a word of caution , this is our first time

2:23

running through this together , so we

2:25

may stumble and go over some

2:27

of the same stuff , but

2:29

let Jessica take it away

2:32

for us . Tell you kind of about HSM

2:34

.

2:36

So , what's

2:39

that ?

2:39

Do you want me to just read this ? Yeah ?

2:40

just read it .

2:42

So there are billions of different diets out there and it seems

2:44

we are approached every other week with something trying

2:46

to get us to buy their product for a quick fix

2:48

. Lots of magazine articles

2:51

claiming you can lose 30 pounds in 30 days . So

2:53

the problem is it's not realistic or sustainable

2:55

. So they call that a microwaves

2:57

, microwave society .

2:59

Yeah , let's want to interject on that real quick

3:01

. That's why , like most

3:04

, 30 day challenges don't work

3:06

, because people

3:08

they do these quick . Like

3:10

30 days , I'm not going to eat any carbs , it'll

3:12

be super restrictive . I'm going to eat 800 , 1200

3:15

calories a day , and then they they

3:18

may lose 10 , 15 pounds during

3:20

that challenge , but then , as soon as it's over

3:22

, they didn't learn anything . They didn't learn how to

3:24

eat healthy , they didn't learn what

3:27

their body needs to feel itself for workouts

3:29

and exercise and that's , and so they

3:31

go right back to their old habits and gain all

3:33

that weight back , and that's what

3:35

we're trying to avoid .

3:39

So over the years , hsm has

3:41

helped so many people find healthier versions of themselves

3:43

, and they've learned three important

3:45

things along the way . So number

3:47

one you need something simple . If it's

3:50

easy , you'll stick with it . The more restrictive

3:52

you are , the less likely you'll have long term success

3:55

. Two , you need support

3:57

so that we will cover a little

3:59

bit more . And then , three , you need to track

4:01

, and that leads success , leads

4:03

to motivation .

4:11

So you know we live in a society that's very busy . It's it's

4:13

especially if you have kids

4:15

. They're running all over the place , 18,000

4:18

different sports and , like you just came

4:20

from , dance right , gymnastics

4:22

. You know running there , running here

4:24

, and you know the

4:26

problem is it does leave us overwhelmed and feeling

4:28

like we don't have enough time and what

4:31

we end up doing , especially as parents , is we start

4:33

sacrificing our own health

4:35

as to trying to get

4:37

help our kids . So

4:41

if you ever ask yourself what did I get done

4:43

? Today , when we fill our schedules

4:45

to the max , our health and wellness often gets

4:48

pushed to back burn . Like I was just saying , we

4:50

only get one body . We need to take care of it

4:52

and we need to properly feel it , move

4:54

. We need to move it in prioritized recovery

4:56

, having a positive mindset . So

5:00

your life , relationships and health status

5:02

is not going to change unless you change , and

5:05

Jessica and I , we want to help change that . That's

5:07

why we're here .

5:13

So HSN , their nutrition program is

5:15

backed by , or it's healthy steps nutrition

5:18

, who's helped over 30,000 people all around the

5:20

world take control of their health . So

5:22

these are some of their success stories . We eventually

5:25

will have some of these that we'll be able to post

5:27

around . But so

5:29

three trends all of these success stories

5:31

have in common that have helped them

5:33

get off medications and live their healthiest life

5:35

. So you're going to be shocked

5:37

, but it's not what you think . So

5:40

it says here like what do you think the

5:43

top three things that all of these three

5:45

people had in common ?

5:46

All right

5:48

. So let's take a second and then about

5:51

three seconds , go ahead and unmute , and

5:54

then we'll see what . Uh see what

5:56

you guys think . All

6:05

right , go ahead and Caitlin , what do

6:07

you think ? The one thing that they all had in common was

6:09

I

6:15

don't know .

6:17

That's hard for me to read , but

6:20

I

6:24

don't know . It seems like in

6:26

less than a year they lost weight . I can't

6:29

see the last one .

6:32

Mark , what do you think ?

6:35

You know you're asking what the problem was before

6:37

.

6:38

No , no , no , no . We're saying what was

6:40

the top thing ? What

6:43

did they all have in common of how

6:45

they had their transformations ?

6:48

Oh , how they had their transformations .

6:49

They probably tracked their food .

6:51

Okay , tracked food . Judy , what do you

6:53

think ?

6:54

They did it in a healthy way , with

6:57

exercise and proper diet .

7:00

Okay , and then

7:02

Finch , welcome to the call . How

7:05

are you doing today

7:07

?

7:11

Not too bad about yourself .

7:13

Doing all right

7:15

. What's your name ? Let's see

7:19

, Finch .

7:20

Justin , okay , yes , yeah

7:22

, I moved to Zoom on this , so I didn't know what I was

7:25

doing . Yeah , no problem , I'll just call you .

7:27

Yeah , if you want to share

7:29

your camera , the three dots

7:31

in the top right by your name and

7:35

that's where you can turn your camera on . We can all see

7:37

you . So

7:39

what do you think the top three things

7:42

they had in common were ?

7:45

I just kind of tuned in so I caught the last

7:47

little half of that . So I don't

7:50

really know the answer to that one .

7:51

All right , perfect , we'll get you caught

7:53

up then .

7:54

Perfect .

7:56

All right . So step one their

7:58

mindset shift . You have to recognize

8:01

that you can't do it

8:03

on your own , that

8:06

you need to make a change . That's

8:08

our first step Whenever we

8:10

want to do anything , whether you

8:12

need to get a new job . You know you get complacent in your job and

8:15

after a couple of years you're like oh shit , this

8:17

isn't what I imagined , I'm not

8:19

treated right , I'm not going to pay what I should be

8:21

, I need to start looking for

8:23

a new job . And they have that mindset shift . So

8:28

that's the first thing they had in common .

8:34

So we said that we live in a world focused on diet

8:37

culture . So then again back to

8:39

the quick fixes . They

8:41

again referenced the microwave society . We

8:43

all want instant results , success

8:45

and happiness , and if we can't , you know if we can

8:47

have it yesterday , even better . So again

8:50

, we're just always rushing the process . So

8:53

we live in a society that glamorizes

8:55

restriction , which is the opposite of what

8:57

HSN is all about , and

8:59

health and nutrition don't work like that , and these influences

9:02

can negatively shift our mindset

9:04

. So basically

9:06

, what if you need to slow down , to build momentum

9:09

and be consistent before seeing results

9:11

, instead of trying to do all the things

9:13

, focus on one thing at a time . So

9:16

, they said . Research shows if you focus on one

9:18

thing one time , you're 80% more

9:20

likely to retain that habit over one

9:22

year . If you focus on two or three

9:25

things at one time , it decreases less

9:27

than 5% retention , so it

9:30

drastically drops .

9:32

So , real quick , let's talk about that for a second . So

9:35

when you you know that's a huge

9:38

, huge stat when you add

9:40

one habit at a time , you're 80% more likely

9:42

to retain that habit over a year . I

9:45

know when we started with the Healthy Steps Not

9:47

Work , they had us actually

9:49

go through the app and , like we're clients

9:52

and you know it's

9:54

actually very accurate it

9:56

was we weren't peppered with

9:58

the shotgun blast of do

10:01

A , b , c , d , e , f , g . It

10:03

was all right , let's what's

10:05

the lowest hanging fruit that we can pick ? All

10:07

right , let's do this and we'll move on

10:10

from there and once

10:12

that becomes a habit , then we'll add another one . And

10:14

it was a lot of habit stacking and

10:17

for me it really it

10:20

made sense and resonated with

10:22

me .

10:24

So that's definitely helped

10:27

. So let's think about the last time you tried to make a

10:29

lifestyle change . Did you

10:31

try to cut a bunch of food out , start exercising

10:33

multiple days per week , drink a ton of water

10:35

and prep all the food . A

10:37

couple of weeks , you're in and you think

10:39

, holy cow , this is way too hard , this is too much

10:41

. So you're not alone . We have all been there . Instead

10:44

, slow down , shift your mindset and focus

10:46

on just one thing at one time .

10:57

You may be shocked to hear that shifting your mindset

11:00

is the first step , because

11:02

most people think that to reach their goals they

11:04

need their macros or a meal plan . I

11:08

honestly , I don't think that's a big shock

11:11

to me because I don't know , maybe it's the

11:13

30 years I've been in fitness . But every single

11:15

person I've ever worked with they

11:18

have a mindset change . They realize

11:20

that they can't chase their kids

11:22

around anymore because they're too fat or

11:24

their knees hurt all

11:26

the time because they have a beer belly or

11:28

they're not happy Wives

11:31

aren't happy with the way they look in their

11:33

mirror . So

11:36

I think the mindset shift

11:38

to me is actually very common

11:40

. The first catalyst or the first

11:42

step , and then we're getting

11:44

to the macros or the meal plans . People

11:47

ask immediately for that , but

11:52

just right now , a meal plan . It doesn't help teach

11:54

anything . Like I was saying a minute ago , you

11:56

got to learn and create the habits

11:58

in order to develop

12:01

a lifestyle change . That's

12:07

one reason I stopped writing meal plans . I

12:09

wrote meal plans for 20 years . It was effective

12:11

while the people around them , but

12:14

as soon as they were done with

12:16

the meal plans , they just went

12:18

back to normal eating and where they

12:20

would start . Well , I'm going to adjust

12:22

this , I'm going to adjust that . And the

12:24

next thing , you know that six months they're like hey , brian , you need a new meal

12:26

plan because the last one stopped working

12:28

. Well , yeah , it stopped working because you changed it . You

12:31

didn't learn how to maintain that lifestyle

12:33

. That's

12:37

why like two thirds of people regain weight

12:39

after they lose it , and

12:41

usually if you do a crash diet , you'll

12:43

gain one and a half times that weight back , like

12:46

a lot of people that do keto . Keto is great for

12:48

losing weight . It's a quick fix . You got to

12:50

drop 30 pounds . Frickin' keto will

12:52

do it . But as soon as you go to

12:54

that birthday party for your nephew and

12:57

you smash some cake , and

12:59

then the next thing you know you're on a fricking carb , carb

13:02

, uh , vicious carb

13:05

attack cycle for the next week and a half

13:07

and all of a sudden you're back up 45 pounds

13:09

and 15 pounds heavier than you

13:11

were . Well , it's because keto

13:14

is a very specific life lifestyle . It's

13:17

hard to maintain and that's

13:19

why you need the carbs with it . So

13:22

, oh

13:25

, lifestyle . I was just talking about that . I

13:29

can't read this . Let me see

13:33

the whole thing Okay .

13:34

So lifestyle seems vague . So what does that mean

13:36

and why does it matter ? So , taking

13:38

a look at this framework , all of these things are related

13:40

and work together . So , um

13:42

, for example , who needs their

13:44

sleep ? Um , we've had people tell

13:46

us that they only need four hours of sleep . And

13:49

how many of you swear you were functioning with only four

13:51

hours of sleep ?

13:52

Oops , Sorry about that .

13:55

That's okay . Um

13:57

. So you might not realize , but lack of sleep will have an effect

13:59

on your ability to handle stress , food cravings

14:02

, exercise and recovery . So when

14:04

you don't sleep , your cortisol level is elevated . Um

14:07

, your leptin , which tells your

14:09

brain you are full , is decreased and you're growling

14:11

. The hunger hormone , um , makes you

14:13

hungrier . So then you're not as satisfied

14:15

when you eat . Um , so basically

14:18

means you're more stressed , less satisfied and more

14:20

hungry , with just the lack of sleep .

14:23

Um , just to speak to that , one of the things that

14:25

that was one of my habits that we

14:27

had to do when I got in was

14:29

to start my bedtime routine

14:31

at nine o'clock . Um , cause I

14:33

was , you know , if I had a show on , watching , you

14:36

know Star Wars or something and be like , oh

14:38

, it's almost over and I didn't stay up

14:40

, you know , watching TV till 10 o'clock and

14:42

then , you know , a half hour , 45

14:44

minute turn down time , I wouldn't go into bed to 11 . I

14:47

wake up at 4 , 4 , 30 every

14:49

day . It's um , I

14:51

was wasn't getting nearly enough sleep . So

14:53

now I've created the habit of , no

14:55

matter what , at nine o'clock , I

14:58

turn my TV off and I start my my

15:00

evening routine , and that that

15:02

has helped my recovery

15:05

tremendously . I'm not as sore as I was

15:07

. I'm sleeping more

15:09

. I do take a scheduled nap every day

15:11

, um , after , after the classes , but

15:14

I also have this aura ring which is a tracker

15:17

, um , and

15:19

that tracks my sleep and lets me know if I need

15:21

a nap or not , and it works

15:23

pretty well . I really , really

15:25

like having that . Focus is

15:27

one of my habits . Was ? Um

15:30

, actually , somebody's asked me over to their house for

15:32

the football game this coming

15:34

Sunday and it won't get

15:36

over to about 9 , 30 , 10 o'clock and they're an hour

15:38

away . I'm like I can't do it . It's too far away . That'll

15:41

screw up my whole sleep schedule .

15:47

So , to shift your mindset and lifestyle , we need

15:50

to consider your inner thoughts . Your thoughts

15:52

become reality , so what you pay attention

15:54

to becomes reality . So

15:56

, for example , if you go out and buy a black Jeep

15:58

, um , and now , every time

16:00

you're out driving , there are Jeeps everywhere you

16:02

go . You're just more aware of Jeeps on the

16:04

road , uh , just because you own a Jeep

16:06

. And the same thing goes with your thoughts . So

16:11

if you're a negative , you will think more about the negative . Uh , we are

16:13

hardwired to think about the negative . It takes

16:16

effort to think about the positive . One way to make

16:18

an effort is by starting your day with gratitude

16:20

and ending your day with gratitude . Another

16:22

there's a resource here . It's called chasing excellence by Ben Vergeron

16:25

.

16:25

Ben Vergeron is a powerhouse crossfit

16:28

coach . He uh , he's got some

16:30

good stuff . I've not read that book , but it's on

16:32

my to read list I

16:35

think everybody from what I've heard it's a really

16:37

good book .

16:42

And then to shift that mindset . We need to know what success

16:44

looks like to you and why it is important

16:46

to you . So progress is never a straight line , but

16:49

if you can understand what you want and why you want

16:51

it , it will be easier for you to stay focused and

16:53

motivated . So we all need something that

16:55

we are moving towards . So it just has to

16:57

. You just have to figure out what you want for

17:01

um uh , an

17:03

example . Um , there's a client

17:06

wants to lose 30 pounds over the next four to five months

17:08

. He wants to fit in his clothes again . He

17:10

wants to feel more comfortable , comfortable , have more energy

17:12

and be better example for his kids . Um

17:15

, to do that , he's working with a nutrition coach and doing

17:17

personal training three times per week . His

17:19

nutrition coach works with him each week

17:21

to focus on one habit at a time , and the coach

17:23

provides accountability to help him stay on

17:26

track . So

17:32

that should have been in the workbook

17:34

, right ? Yeah ?

17:36

Um , yeah , everybody

17:38

able to access the workbook

17:40

I sent with

17:42

the zoom link .

17:54

Let me know if you guys have it .

17:56

I haven't put it out , but but

17:58

you do have it , yeah , and then , judy

18:00

, you got it Okay , so

18:03

why don't we do ? You want to shift over to that real

18:05

quick , or we can or .

18:07

Just keep going , and then we'll , yeah , we can come back to

18:09

it .

18:10

We'll come back to that at the end . So

18:16

building that plan to shift your lifestyle mindset

18:19

may look something like it's . You

18:21

know . First , it's important to set realistic

18:24

goals that are achievable . I like the

18:26

smart acronym Um

18:28

. Now it's going to allude

18:30

me .

18:30

Pacific measurable , attainable

18:32

, realistic and time-sensitive .

18:34

Perfect . That's why I have her , and

18:38

a real research shows that . You know , right

18:40

, writing it down um

18:42

makes them more realistic and keeping

18:44

them present You're looking at them every day . Um

18:47

, I have in my living room I have a uh

18:49

whiteboard with dry racer marks on

18:52

it of my goals for the year and

18:54

what I'm currently working on . And

18:56

you know I try and look , look at it

18:58

every day and you know say , hey

19:00

, you know , figure out what I'm lacking

19:03

in to get those goals achieved

19:05

. Um , if you just put it

19:07

on a note in your in your phone , are

19:10

you ever going to go back and look at it ? You know , put

19:12

it , you know write down some goals and

19:14

put them on your refrigerator so every time you open that refrigerator

19:17

door you can see those goals , especially if they're health

19:19

, lifestyle related . That

19:22

, uh , let you know where it's at . Um

19:25

, we're going to come back to the workbook , so we're going

19:27

to skip the uh the writing it down right

19:29

now . We'll we'll come back to that and kind of talk through

19:31

it . I think that'd be better , okay

19:35

.

19:38

So the second most thing that is important

19:41

for successful people um

19:43

to have the right people in their corner . So

19:45

we weren't meant to do this life alone . You need people

19:47

who are going to be there to support you . So

19:50

step two is finding your tribe .

19:53

And that that's one for CrossFit . As

19:56

you know , Mark and Leanne , judy , how

19:58

important is to have that five

20:00

AM or six AM class that

20:02

is rooting for your success . Not

20:05

everybody has people rooting

20:07

for them in their life , unfortunately . Um

20:10

, so it's finding a good , a good group

20:12

of peers . You know they always that old

20:15

uh saying is if you hang

20:17

out with five criminals , you're

20:19

going to become a criminal . If you hang out with five uh

20:22

rich people , you're going to become rich or you'll

20:24

be the six . Right , if

20:26

you hang out with five criminals , you'd be the six criminal . If you hang out with five

20:28

rich people , you'll be the six rich person . So

20:31

it's who we hang out with and who

20:33

our tribe is is going to really determines

20:35

a big part of our success . Oh

20:41

, there it is , jumping

20:45

ahead .

20:47

Yeah , so you're

20:49

. You're the average of the five people you spend the most

20:51

time with . So , like he was trying to say

20:54

, um , they can either positively

20:56

affect you or negatively impact your progress

20:58

towards your goals . You know you want to choose wisely

21:00

and identify who can be on your side in the journey

21:02

. Um , when we take a look at our clients who have

21:04

lost 50 to 100 pounds and kept it off , they had

21:06

all have had a tribe who have supported

21:09

them . Um , when we look at people who struggle

21:11

to lose weight and keep it off , they don't have a bet

21:13

support system . So don't underestimate

21:16

the value of the community .

21:17

Absolutely . The community is huge . That's

21:21

uh , even in like my real estate ventures

21:23

. You know I'm part of a mastermind

21:25

group and that community holds me accountable

21:28

If I'm not writing offers or putting you

21:30

know . Looking at properties and stuff , they're like

21:32

, hey , let's go , what are you doing , you

21:34

know , or they , they encourage me to do better

21:36

, be a better business owner , but

21:38

it's because they're positive and you know

21:41

it's having that tribe of people around you

21:43

and doing strongman

21:45

competitions , training with strongman adversaries

21:47

that's the most important training day of the week for me . When

21:49

I'm competing , cause all those people are

21:51

pushing me to be the best version

21:53

of myself and that's that's . We

21:55

want to find those , those type of people .

22:00

Step threes take action . Those are who are

22:03

successful . Don't wish they do . This

22:05

is by far the toughest part , um

22:07

, but if you did steps one and two , it's going to be easier

22:09

to take action . When you start saying no to the

22:11

wrong things , it is easier to say yes to the right

22:13

things .

22:14

And that is absolutely true . Um

22:17

, the action step stepping

22:19

forward is very uncomfortable

22:21

. Taking people to support you

22:23

, you know you , you may know

22:26

who your tribe is and you know that they're going to support you

22:28

. But taking the action and say , hey guys

22:30

, I need your help , I need your support , those

22:33

, those are big moves and that that

22:35

step three is very tough , um

22:37

, and you

22:40

know , but we have to choke

22:43

down that fear and hope that that mindset

22:45

change was big enough to get over it .

22:51

So your habits become your routine and your routine

22:53

becomes your lifestyle . So are

22:55

your daily habits moving you towards or away

22:57

from your goals ? For most of us , we have great intentions

23:00

, but there are roadblocks , temptations or

23:02

something that gets in the way . So think about building

23:04

a house . A house is built on a solid foundation

23:06

that workers lay brick by brick . The

23:08

same thing goes for your life . Your daily habits are

23:10

the foundation you are laying to achieve

23:13

your goals .

23:14

That's right .

23:20

All right . So , moving into three steps of

23:22

resetting your health , um so

23:24

this one , um the HSN principles

23:26

that have helped so many people take control of their health

23:28

, one habit at a time , is adding

23:31

more whole foods into your diet .

23:34

Yeah , 100% on that . Yeah

23:36

, I've eaten all whole foods since January

23:38

1st . I feel great , down

23:41

25 pounds since November and

23:43

been following mostly

23:46

following the plate method that we're about to talk about . And

23:48

Kailin , listen to this , this is what

23:50

we were talking about .

23:52

So it says , by start choosing the whole food options

23:54

and less processed foods packed with sodium , fat

23:56

and sugar . A simple way to start this is by

23:58

reshaping your plate using the plate method . So

24:01

that's a great visual a half plate of non-stargium

24:03

veggies , a quarter of lean protein

24:05

, a quarter plate of starchy carbs and mindful

24:08

healthy facts .

24:09

Yeah , and this is where I I use the

24:11

fist method , so your stomach is

24:13

as big as your two fists , side

24:16

by side . So if you do one

24:19

fist protein

24:21

and one fist of your carbs

24:24

and vegetables , you're you're going to help

24:26

, uh , keep

24:28

your insulin from spiking

24:30

and feel that sanity for

24:32

several hours after eating . Um

24:35

, and that'll keep you from going up and down

24:37

. But when you start spiking your insulin

24:39

from having simple sugars or uh

24:41

, like , uh , zero

24:44

carb , like uh

24:46

bangs and stuff like that , that , that

24:48

throws your insulin all out of whack

24:50

and then you're on a roller coaster of craving

24:52

sugar all day and it just comp

24:55

compiles on it upon itself . So

24:58

, um , eating good whole food

25:00

keeps that insulin nice and

25:02

controlled and moderate throughout the day .

25:06

Number two is focusing on balance . Uh , so

25:08

when we say balance , it does every meal have

25:11

a carb , a protein and a fat . So

25:13

all of your snacks and meals throughout the day should

25:15

have those Um . So pairing each meal

25:17

and snack with all three of these macro nutrients

25:19

will keep you fuller longer . And

25:24

then number three is limiting the sugar

25:27

. So the AHA recommends

25:29

no more than six teaspoons for women

25:31

and no more than nine for men . They

25:34

say about the average person consumes about 150

25:36

pounds of sugar per year . That's 46

25:39

teaspoons per day . Not

25:42

surprising . Sugar is super addicting and feels

25:44

hidden in almost every food product

25:46

. You find that is in the package .

25:48

Absolutely . One small little

25:50

like serving of ketchup is

25:53

30 calories . It's all sugar because

25:55

it has sugar added to it . Now

25:57

, mustard doesn't . Mustard is a

26:00

good , is a good condiment

26:02

, but yeah , look , if

26:04

you're doing anything process any sauces

26:07

, anything look at the labels . You'd be

26:09

shocked at how much sugar they

26:11

pack in stuff . So that way you're

26:13

addicted to it and make your try and make your

26:15

food taste better .

26:16

Eight times more addicting than cocaine .

26:18

Yeah , and you

26:20

know one of the things about once you start cutting sugar

26:22

out it is hard at first , but

26:25

eventually that whole

26:27

food will taste better to you and

26:29

I can't tell you how many times I've been on like diets

26:31

. You know doing bodybuilding stuff that

26:34

was so excited for this cheat meal and

26:36

I'd get it and it'd be some crappy food

26:38

. You know process stuff and

26:40

was so disappointed because

26:43

my steak and vegetables

26:46

or my chicken was tasted

26:48

better . It used

26:50

to frustrate me , but

26:52

now obviously now I'd like

26:54

it's very welcomed . So

27:00

it takes time

27:02

to answer some of our FAQs

27:04

. What's FAQ ? Stand

27:06

for the

27:09

facts .

27:09

Frequently asked question .

27:11

Oh , that's right , there it is . It's

27:13

late , so it's almost my bedtime .

27:14

I was like , is he messing with me ? I wasn't sure .

27:19

Yes , brain fart .

27:20

You know I'm allowed to have that .

27:24

So what should I eat around my workout

27:26

? Get that ass a lot , especially

27:29

at 5 am , or is that that's a struggle

27:31

? But feeling around

27:33

the workouts to gain muscle , lose fat , increase

27:35

energy or any health and fitness goal

27:37

is important . Aims to have healthy

27:39

carbs and protein before and after your workout

27:41

. If you don't put gas in your car

27:43

, you wouldn't expect it to get anywhere , would

27:46

you ? Don't ? Don't run your body

27:48

on empty . So

27:50

this person's favorite

27:54

was applesauce and HSN egg muffin

27:56

. Mine

27:59

went like when I worked out at 5 am . Mine

28:01

was a little bit of peanut butter on a banana . That

28:04

was my pre-workout , but

28:08

now I eat some

28:10

beef and a potato before I work

28:12

out , because I work out in the middle afternoon .

28:15

Yeah , I do applesauce and the

28:17

peanut butter powder .

28:19

Applesauce and peanut butter powder . You mix it together . Mm-hmm

28:22

, that sounds interesting . That's

28:24

a peanut butter powder less fat than regular peanut

28:27

butter .

28:27

Is it Sam ? That's hardly any .

28:28

Okay , yeah , I

28:30

wonder . Sometimes peanut butter makes my nose run

28:32

. I wonder , like depending on the oh

28:35

, I wonder if that peanut butter powder would do

28:37

that . I should try it . I don't know if I'd try it . I

28:41

was like I'll eat the real thing . What

28:44

if I don't like vegetables ? Because

28:47

Jessica just had to deal with this ? Funny

28:49

is she was doing the carnivore diet

28:52

before we started the HSN

28:54

stuff and the one of the habits she had to add

28:56

in was vegetables . Yeah , and to come back , to veggies

28:58

. So she

29:00

had to deal with this .

29:01

Yeah , so

29:04

challenge , you know , preparing them . I think

29:06

that's going to be the biggest thing , right . Roasting

29:09

your veggies for a nice crunch , rather than mushy veggies

29:11

, adding a good seasoning or a flavor you can

29:13

be excited about , and even finding

29:15

ways to sneak them into recipes or smoothies , is

29:17

an easy way to get more veggies in the day . So

29:20

yeah , just pretty much blend

29:23

everything together sometimes , or ?

29:26

Costco has a really good seasoning . It's

29:29

like there are chicken , no salt seasoning

29:31

, there's

29:34

no sugar added , and roasting

29:36

vegetables with that was pretty enjoyable

29:39

. And

29:41

then I personally think the perfect

29:43

blend , though , is pepper , garlic powder and

29:46

salt on everything . Nearly everything

29:48

I cook gets that .

29:51

Where should I start ? That is a great question . I

29:54

want you to start with one thing at one time . Maybe

29:56

it's something you already have in mind or something that

29:59

we discussed today , but the best

30:02

and fastest way to reach your goals is to

30:04

work one-on-one with a nutrition coach and

30:06

build an individualized plan

30:08

just for you , or

30:11

join the challenge .

30:12

Right or join our challenge if you're not already

30:15

in it . Judy , I'm

30:17

not calling anyone out , but so

30:20

the time is now . Here's the deal . There's

30:23

never a perfect time to get started . I've

30:26

considered doing the carnivore diet because it's very intriguing

30:29

and I crap ton of beef . But

30:31

then I always look ahead and I'm like , oh , I got this

30:33

travel date coming up in three

30:36

weeks and so I know I couldn't hold strong

30:38

to it . But

30:41

there's never a perfect

30:43

time . You can always look ahead and say , oh , I'm

30:45

going to be doing this , I'm going to be doing that

30:47

, and you just have to say

30:49

screw it and commit yourself to do it . Your

30:53

transformation starts with doing these

30:55

three things by shifting your focus , identifying

30:57

your tribe and taking action . The

31:00

mindset change with the

31:02

tribe will help you take

31:04

action . You get the first two in order

31:06

and that third one really comes

31:08

in . If

31:13

you're thinking , this all sounds great because it

31:15

does . It's amazing stuff . Jessica

31:18

and I are spewing some stuff here , but

31:20

I don't know where to start , or just need someone to help

31:22

me create a realistic plan to keep me

31:24

accountable ? We'd love to help you . That's

31:28

all the sales pitch I'm going to do today on that . We're

31:30

not here to sell you . I just wanted you to

31:34

. You know we're here , we

31:36

have the nutrition , coaching and stuff , so

31:41

go ahead . Elevator pitch .

31:46

So here at BYT , we use to focus on

31:48

a habit based approach to create an individualized

31:50

plan just for you . We work together

31:52

, utilizing our many tools and resources to build

31:55

our nutrition foundation to create a sustainable

31:57

plan . Along with our tools and resources

31:59

, we know how important support and accountability it

32:01

is when it comes to our long-term goals , which

32:03

are why we will be there to help you , guide

32:05

and tweak the plan every step of the way .

32:09

Sounds amazing . These

32:15

are option one . These

32:18

are some of the people back . I think

32:20

this is the same thing they showed earlier . I'm

32:22

just bringing them back to show you some

32:24

of the results Anytime

32:29

you focus and change . Oh

32:31

, I think we're supposed to put our own people here . Where's

32:37

that picture of Larissa standing next to you ? So

32:45

if you want to hear more about our program

32:47

or just want

32:51

to hear more about what HSN has to

32:53

do , you can tune into the Nutrition

32:55

Made Simple podcast . They

32:59

go over a lot of the stuff that we're talking about . So

33:03

, moving on 28-day

33:05

challenge we started on the 29th , so

33:07

this coming Monday , if you have

33:10

not signed up for it , we'd

33:12

love to have you . It is $175

33:15

and you get tons of support . A

33:17

cool app to use

33:19

. I

33:22

want to talk a little bit about that , Jessica .

33:26

So we're excited for the challenge . I think it's a good way

33:28

to get people focusing on

33:31

taking that action step and building

33:34

better habits around nutrition . I've

33:37

done a lot of goal setting sessions and struggling

33:40

with nutrition has been a very primary

33:42

issue . People just

33:45

don't know what to do , what even to focus on

33:47

or even really where to begin

33:49

. So I think this is

33:52

going to allow people to do that

33:54

. We're going to add everybody's going to have the same daily

33:56

habits , but then each week there's going to be new

33:59

weekly habits which are just going

34:01

to be focusing on simple things like drinking

34:03

eight ounces of water with each meal . So it's

34:05

not nothing crazy when I'm asking

34:07

you to not eat for 24 hours

34:09

or water fast for

34:11

a day or something crazy . It's really just about

34:14

adding more whole foods , limiting

34:16

the sugar , drinking more water , focusing

34:18

on sleep daily habits seven

34:22

plus hours of sleep that was a big one .

34:24

Yeah , that is huge . I still need to focus

34:26

on that . All right , so you can

34:28

go ahead and unmute if you want . I'm

34:32

going to stop

34:34

the screen share for a second and we can chat

34:36

real quick about any

34:40

questions you guys have . It's

34:43

about anything that you heard

34:45

or anything coming up I

34:48

bet you'd like to know about .

34:54

What was the SMA ? What was that acronym

34:56

? I couldn't hear .

34:59

It was a specific , measurable

35:02

, attainable , realistic and time sensitive

35:04

.

35:07

So setting a smart goal is like Caitlin

35:09

if you want to lose 20 pounds , we

35:13

know that , being a

35:15

healthy weight loss program , you can lose

35:17

about a pound , maybe two pounds a week

35:19

. So if you want to lose 20 pounds

35:21

, you could set out okay , so I'm going to lose 20 pounds

35:24

in 20 weeks , and

35:26

then how I'm going to do that is say

35:29

, you drink Starbucks Frappuccinos every

35:34

morning for breakfast , you know , and that's five

35:37

600 calories . So we're like , okay , I'm going to

35:39

cut out my Frappuccino

35:41

and just drink black coffee

35:43

, kind of swapping that out and see

35:45

how that goes , and just

35:48

creating an action plan for each

35:50

one of those steps along the way

35:52

by having it timed out . Like

35:54

, okay , we got 20 weeks , and

35:56

then what am I going to do each week ? A

35:59

lot of times , working backwards helps

36:03

, you know , with the end goal , because

36:06

when , like trying to figure out how much to eat

36:08

or what to eat , one of the things you have to

36:10

consider is you have to eat for what weight you want to

36:12

be . If you're currently 180

36:15

pounds and you want to be 160 pounds , you

36:17

can't eat what got you to 180

36:20

pounds . You have to change your diet

36:22

, just like when I

36:24

want to compete in Strongman

36:26

, I always go up to 300

36:28

pounds . So I have to shift my

36:30

diet to gain weight because

36:32

I perform better or I'm stronger at that

36:34

300 pound mark , so

36:36

I have to eat for the sides that I want to be , and

36:39

then with all the other factors we have in

36:41

there , that the six factors

36:45

, the sleep , nutrition

36:50

, stress , accountability

36:52

, lifestyle and what's the six one ? Hydration , no . Daily

36:54

habit no , I don't have

36:56

to go back and look

36:59

at that .

37:00

Did that answer your question ?

37:01

Katelyn , yeah , yeah

37:03

, okay , and

37:06

Mark , you got me Leanne , I

37:11

got

37:14

a question , sure .

37:19

My struggle I'm having right now is

37:21

I put on some weight because I want to lift heavier . So

37:24

I got to have this balance between putting on I don't

37:26

mind you doing a little bit bulky . I

37:30

actually think a little bit bulk on me would hurt , but I feel

37:32

like I put on extra

37:34

weight trying to lift heavier

37:36

, and that's what I'm dealing with right

37:38

now , Right

37:44

?

37:44

So yeah , we have to if we want to get stronger we

37:46

got to eat in a small surplus , but we

37:48

have to also make sure that we're eating the right things . Not to call you out

37:50

or anything , but

37:57

I think every Sunday you guys go to homegrown and have beers and

37:59

brews or whatever that is . So

38:02

that's going to lead to the wrong

38:04

type of bulking . Now there is ways around having that , being able

38:06

to fit that into your lifestyle

38:09

if that's what you want . But

38:11

generally , in order to gain muscle , you have

38:13

to eat good protein as a primary part of

38:16

your diet . That's

38:23

where you want a bulk of your protein

38:25

. I

38:28

find doing a 2-2-1 split for gaining

38:30

mass , which means two parts protein , two parts carbs

38:32

, one part fat . So if somebody like you

38:34

if you're I would recommend probably

38:37

140 grams of protein , 140

38:40

grams of carbs and about 70 grams of fat

38:42

, and

38:45

that way you're going to put on lean muscle but you're

38:47

not going to put on fat with that At

38:50

that level . You'd have to eat like that for about three weeks

38:53

to see if it is working . Changing

38:57

your diet every week doesn't ever tell you if

38:59

you're doing anything right . It

39:04

takes at least three weeks for your body

39:06

to adjust to a new diet or a new plan . So

39:09

, following those type of macros , you'll find that you're

39:13

going to be able to eat a lot of protein

39:15

. So , following those

39:17

type of macros , you'll

39:20

find that you should

39:22

have more energy . Cutting out the alcohol

39:24

. Alcohol is very devastating

39:26

on the body . With recovery , your

39:33

desire to work out , it makes your fat

39:36

sensitivity higher , makes your

39:38

store more fat basically fat

39:40

sensitivity and

39:42

it affects your sleep , which then also affects

39:45

your hormones , and

39:47

so it has a pretty , pretty negative

39:49

effect . So if you can , you know

39:51

, go for , try , you know , limiting

39:53

it to like one-and-a-half

39:55

during your drink . I

39:57

just see you guys check in once a week , so

40:00

that may be the only time .

40:01

I'm checking in when we're at the whole thing . Yeah , exactly

40:03

, Fix

40:06

that For

40:09

not big drinkers . I like to have my beer at you

40:11

on the weekend .

40:12

Okay , yeah , that's good .

40:14

I also think , because I'm also 60 years old . Yeah

40:17

, that plays a big role , so it's a little puzzle

40:19

on issues that

40:21

come up too where

40:24

I am . How old are you ? I

40:27

said I'm 60 . Oh , okay .

40:28

I thought you said 61 .

40:31

I'm not 60 point yet . Don't

40:33

get me there yet where I've been really trying

40:36

to have more protein in my diet Because

40:39

at the age I am that is

40:41

a requirement .

40:42

Right , how are you ? How are you digesting

40:44

the protein ? Do you feel like you digest it really well

40:46

?

40:47

Yeah , I feel like I digest it really really well Okay

40:49

.

40:49

Cause a lot of times as we get older

40:52

are .

40:55

Christmas was not good at all . I put it

40:57

off the rails completely at Christmas time .

41:01

Yeah , as we get older our bile becomes

41:03

less effective . So sometimes

41:06

eating meat we need to supplement with

41:08

a little bit of like citric acid , like a

41:10

half an orange or something , to help break

41:12

down that protein and better utilize it . You

41:15

may not be breaking it down enough to actually

41:17

utilize the full effects of it . Taking

41:20

also taking a . There's

41:23

the , not

41:26

a probiotic , but they have proemzymes .

41:28

Yeah , so digestive enzymes , digestive enzymes .

41:30

just taking that when you eat meat may

41:33

help you utilize it a lot better . What's

41:37

that ?

41:37

What are the enzymes ? You're talking about

41:39

Daptogens .

41:40

No , they're digestive enzymes . It's

41:43

a nutraceutical and just labeled digestive enzymes

41:45

.

41:45

Yeah , okay , yeah

41:48

, I would throw those in and you may feel

41:50

a lot better .

41:52

Okay .

41:53

Okay .

41:54

Yeah , thanks , let's

41:56

start throwing that out there . See what ?

41:57

you got . Yeah , that's why we're here . We

42:00

had to get through all that other stuff so we could get to this point , or

42:03

the meat of the conversation . Judy

42:07

, how about you ? How do you feel ?

42:13

Just needing to get it under control .

42:15

Yes .

42:16

Parties and parties and parties

42:18

.

42:18

Yeah , you've

42:21

become quite the independent

42:24

traveler and I know that's tough to

42:26

stay strict and healthy on

42:28

traveling . But it's possible , guys

42:30

, especially when you're traveling . If

42:33

you just eat whole food the whole time you

42:35

go to a restaurant , you can eat healthy at any

42:37

restaurant . You just get the

42:40

grilled chicken . Ask them don't cook it in oil

42:42

. Ask

42:44

for if they're going to , if they have to saute

42:46

something , ask for them to saute it in butter and not one

42:49

of the nasty seed oils like canola oil

42:51

that'll kill you . Or

42:55

just having fresh

42:57

fruits and a piece of meat . That's

43:00

really all you need to survive if you're

43:03

traveling . I

43:06

was just out of town

43:08

two weeks ago and I didn't gain

43:10

any weight because I was . I

43:12

had made sure that I didn't eat any processed foods

43:14

and I ate out every meal . There

43:17

wasn't one meal that I had that was a

43:19

homemade meal , but

43:23

sometimes it's hard to order when they have

43:25

carrot cake or something like that

43:27

. But

43:30

I got my goals . I want to be 250

43:34

, not by Memorial Day I'm thinking 265-ish

43:37

by Memorial Day but by mid June

43:39

. I want to be in the 250s

43:42

mid or July . So it's

43:44

I have to . I'm using

43:46

my smart goals and carrot

43:49

cake , unfortunately , is not on that . It's

43:52

unfortunate it is

43:57

so you want to

43:59

go back and finish the . You guys want

44:01

to pull out the workbook . Yes

44:05

, if you can pull up that workbook , if you have a phone

44:08

or something different than what we

44:10

have or what you're viewing us

44:12

on , I'm going to pull it up on here . So I guess you

44:14

don't have to pull it up . So

44:23

, let

44:38

me don't say that . All right . So

44:41

what we've been talking about ? Reset your health in

44:43

three easy steps with Brian Bowden and

44:45

Jessica Loopy . Well , look at that . Nutrition

44:48

coaches the

44:51

goal setting . What is I want you guys

44:53

, we'll talk about it . I'm going

44:55

to move this over here , then

44:59

we can see each other there . I

45:01

like being honest with you guys . Just face this . So

45:04

what's one goal that you have

45:06

over the next six months ? And we'll go down the list

45:08

. Caitlin , what's one goal that

45:11

you have for the next six months

45:13

?

45:15

Is it nutritionally or ?

45:17

Whatever , whatever goal you have , I don't care what it could

45:19

be to grow toenails 18

45:21

inches long , I don't care .

45:22

Well , I'm not going to do that . Um

45:26

, yeah , I definitely have . The goal

45:28

of for my 35th birthday

45:30

in March is that I want to not

45:33

just walk the five

45:35

K , I want to like run half

45:38

of it . Nice so that's my

45:40

goal .

45:41

Is that the cork town ? Five K in March .

45:44

Uh , no , it's in . It's in Walled Lake here .

45:46

Okay , are

45:48

you ? Uh ? Have you started ? Have you downloaded the app

45:51

? Couch to a five K .

45:54

No , I actually just saw that somewhere

45:56

today and I was like hmm , maybe I should

45:58

look into that .

46:01

Yeah , it's very . It's a great app , very effective . Um

46:03

, I know a lot of people that have have

46:05

used it and been very pleased with with

46:08

their success through it .

46:11

Okay .

46:13

Okay , so March ?

46:15

I mean it's not quite six month goal , but

46:18

oh well , I guess I was thinking

46:20

in within six months . Um

46:22

, but I do want to lose , like

46:24

so I've . Since February I was

46:27

235 , last February was 235

46:30

and now I'm 218

46:32

. So I want to be down to maybe

46:34

200 , which sounds crazy

46:37

, but um , yeah

46:40

, but I'm kind of like at a plateau , right now . This

46:42

is where I get , and then I just like

46:44

give up and I am just like oh

46:46

, whatever .

46:48

Yeah , yeah .

46:49

I found , like what I'm eating is like it's

46:52

really easy for me and it's simple and I'm like not

46:54

eating , you know , pizzas or like you know , there

46:56

was like cupcakes the other day , and I'm like , no , I'm good , Like

46:59

I just I'm good .

47:00

Yeah .

47:01

So it's good , but I don't know I need

47:04

to like , I'm just plateaued .

47:06

Yeah , the consistency will

47:08

break you through a plateau , and that

47:10

that is the most challenging part when you're trying

47:12

to change your body composition

47:15

is when you hit those plateaus . So being

47:17

consistent and maybe making

47:19

a small change here or there will help you get through that

47:21

. Um , and you

47:24

know as my sister , anytime you need help , just

47:26

give me a call . I'm happy to give

47:28

you some advice . Yeah

47:31

, thank you All right , Mark and

47:33

Leanne , what do you guys got for me ? What , what

47:35

, what do you guys ? Uh , what gold do you have over

47:37

the next six months If

47:49

you guys are talking and muted ?

47:56

He didn't mute it to me . Um , I like to lose

47:58

10 pounds and

48:01

to keep consistently running

48:03

through the winter .

48:05

Yeah , she just started that right .

48:07

I'm on the treadmill now . Yeah , it's too

48:09

cold outside . Yeah .

48:11

It's , it's nasty out .

48:13

Yeah , so that's

48:16

. That's the paperwork . Consistent about

48:18

it .

48:18

How many days a week are you doing that ?

48:20

This weekend I did not get on the treadmill at

48:22

all , Cause we were a little busy this

48:25

weekend

48:26

for 48 hours straight . You were

48:28

busy .

48:30

Well , yeah , we were busy . We're busy people , Brian

48:32

. We had shit going on .

48:34

You couldn't . You couldn't just drive by the gym

48:36

that's two minutes from your house and

48:38

run for 30 minutes .

48:40

Oh , we didn't even drive by the gym on Sunday

48:42

.

48:44

You had to go homegrown .

48:46

He's not the homegrown

48:49

. He's the homegrown after the way

48:51

, after the power to lift him .

48:52

I made a trigger .

48:55

Oh yeah yeah , saturday we were all a little busy

48:57

. Okay

49:01

, that's good , I love that you're you're starting

49:03

to run . I've started running myself too

49:05

.

49:06

You're to run when I don't have

49:08

to go to the gym . So I'm

49:10

trying to get that . Sneak that

49:12

back in during the week .

49:14

Yeah , once the roads are clear

49:16

.

49:16

Well , no , go to the gym while the roads are like crap . So

49:20

yeah , but that you

49:22

know after work . So I

49:24

need to sneak at least one day in during

49:27

the week .

49:28

What about you , Mark ?

49:30

I'm primarily want to lose about

49:32

10 pounds .

49:33

Okay , awesome , judy

49:37

.

49:39

You have better controller parties and

49:42

eating out so

49:44

that I can feel better .

49:48

And they're . I think we need to shape that into

49:50

a better , more obtainable , structured

49:52

goal . I think there's a way

49:55

of doing that , like

49:57

maybe limiting I hate you limiting

49:59

because that's not what we're trying to do , but

50:01

you know , only having

50:04

crappy party

50:06

food one time a week or only

50:08

filling up half your plate when

50:11

you're at a party , instead of having multiple

50:13

plates , or you know , I think I think we need to

50:15

set something in there to

50:18

make it more where it's obtainable and something for you

50:20

to think about instead of just , well

50:22

, I'm going to try not to eat junk

50:25

food at these parties , because you probably

50:27

are and you know right

50:29

. And so if , but

50:31

if we set a kind of a

50:33

goal with that like , um

50:35

hey , you know , I'm going to , there's

50:38

10 cook , there's a bunch of cookies

50:40

here , I'm only going to have two cookies

50:42

and I'm going to , that's all I'm going to take . And

50:44

you know , kind of set some

50:47

some sort of quantity goal or

50:49

uh , how often

50:51

you allow yourself to do that type goal . So we

50:53

don't want to deprive you , you

50:55

don't . You know , when you feel that , when

50:57

you feel deprived in a diet or meal

51:00

plan or goals , then

51:02

you , you lash out and that's when you crash and burn , so

51:05

we you know . so

51:08

it sounds like you need to do some goal setting and

51:11

join our challenge with Jessica , because

51:13

that's the kind of stuff that we just talk about . Um

51:16

, justin , about you , bud .

51:21

Uh , you know , I would have to say mindset

51:25

, mindset , more positive

51:27

, especially working blue

51:29

collar when you're around angry

51:32

, depressed people all day .

51:34

Yeah .

51:35

His hearts did not suck that

51:37

energy in Absolutely .

51:40

When I did he and cooling . I remember those . Those

51:42

days there's I was . I was

51:44

very happy when I became a uh

51:46

service tech and was by myself , because

51:49

when I was an installer the installers

51:51

were miserable , miserable people

51:54

it was . It was hard to be

51:56

around them and not fall into that

51:58

, into that mindset .

51:59

Yeah , Cause it goes back to like you were saying

52:02

earlier you surround yourself , you'll

52:04

become the sixth . Yeah , yeah

52:06

, and I see all the people around

52:08

me . That's what sparked my journey

52:10

really is . You see , these people

52:12

that are miserable , overweight , angry

52:15

. It's like man , I just

52:17

baby steps towards not

52:19

becoming that . Yeah , Go to the gym and

52:21

do something . Don't be that guy

52:23

. Yeah , Even still . You hear you

52:25

know blue collar or whatnot . You hear

52:27

the razzing from everybody . It's like , oh , you still

52:29

go to the gym . Yeah , I'm

52:31

still going .

52:32

Yeah , but don't don't be lazy , I'm lazy results

52:35

.

52:36

It's , it's it's just

52:38

maintaining a positive mindset

52:40

, I guess . Yeah , yeah , you know what I mean .

52:42

Yeah , yeah , do you have a ? Do you work

52:44

out with anybody ?

52:46

Uh , I do every now and again , but what winds

52:49

up happening is I usually will be

52:51

more consistent than they will , or ? I worked

52:53

out with my buddy but he had to go back to Lapeer and

52:55

so I tend to just kind of lone

52:57

wolf .

52:58

It stay in my own head and Okay

53:01

, have you ever thought about trying our CrossFit

53:03

?

53:05

I do . You guys are built different . You're a breeze

53:08

. But we , but

53:10

we're not I mean Best off to start at five

53:12

in the morning .

53:13

Yeah , well , it was five AM , six AM , you

53:16

know . But I'd love to give , I'd love to give you a

53:18

free week to try it out , or I'll

53:20

even give you a free month to try it out , man , you

53:23

know , to help you find that positive tribe .

53:26

Yeah , I mean , I'm there pretty much every

53:28

morning anyway . Yeah , try to at

53:30

least .

53:31

Yeah .

53:34

All right guys Well yeah , I'd say that was for me .

53:36

Yeah , yeah , Come on in . That's uh , let's get you

53:38

set up in some classes , man , and just try a couple

53:41

and I think you'll . I think you'll enjoy it . That's

53:43

structured and everybody's

53:45

there to bring you on and it's

53:47

very positive .

53:50

Yeah , I sense that .

53:53

And we'll make you a beast while we do it .

53:55

All right .

53:58

So , um , so

54:00

, guys , hopefully we're actually wrapping up

54:02

. That's about two minutes left of this zoom Because

54:06

we talked a little bit over . But look over the book

54:08

I sent you guys . Um , try and answer

54:10

the questions and if you'd like to

54:12

set a goal setting , appointment with Jessica just

54:15

to sit down , she may pressure you to

54:17

try and do the uh

54:19

challenge if you're not in it yet , but

54:21

you can sit down and or

54:24

even with me and sit down and goal setting

54:26

. I'm happy to chat with you guys

54:28

and go , go , help you fill

54:30

out the workbook and get you

54:32

going . I appreciate

54:34

you guys coming on board

54:36

and hanging out with us today . I'd

54:39

love some feedback if you guys can email

54:41

me back and let me know if you thought

54:43

it sucked or if you thought

54:46

I was amazing and Jessica sucked . Either

54:49

way , just let me know , um

54:52

. But we're going to . We're going to wrap it up , guys . Um

54:54

, we're at an hour , so thank you

54:56

so much for coming . Um , if you have more

54:58

questions , follow , hit me up

55:00

, okay , guys .

55:01

Yep , we'll see you .

55:04

I guess you're going to see just the

55:06

morning , yeah .

55:07

Yeah , nine am tomorrow .

55:09

Awesome , perfect . I should be able to make

55:11

that .

55:11

I'll see you at six am .

55:15

Leanne is going to try to make five . You

55:17

know , because I haven't done an appointment at seven am . Okay

55:19

.

55:20

You're going to work out with me . If you come , Leanne , I'm

55:23

doing the wad . Yeah , I'm

55:25

doing . I'm doing it at , so I won't even be able to yell at

55:27

you .

55:28

I was awake at three o'clock this morning anyway , so

55:30

I figured . Well , I know I should have just tried

55:32

this All right .

55:34

Judy , we'll see you in the morning and

55:37

, caitlin , don't be a stranger

55:39

, hit me up Any questions you

55:41

have . Your big brother will take care

55:43

of you . Yeah

55:46

, remember , I may not be your biggest , I

55:48

may not be your oldest brother , but I'm definitely

55:50

your biggest .

55:52

I don't know Jason is I don't

55:54

know . Could you get tied between you guys now

55:56

?

55:56

Yeah , no , once I drop

55:58

weight , we will be the same size , and

56:01

that'll be the first time we're the same size

56:03

since I was like 12 . Wow

56:06

, yeah . So

56:08

all right , guys . I'm ending it Bye .

56:10

Bye , bye , bye , bye .

56:12

Bye .

56:16

That's funny .

56:17

Who is that guy ? He's already worked

56:19

out at the ready , yeah .