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Welcome to our first ever daily podcast

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series! So if you're not sick of

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us yet, prepare to the. Every

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day in January we will drop

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many episodes to help anyone and

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everyone who's looking to start or

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reinvigorate their exercise habit for this

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year. So usually on the show

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I feel like we always talk about

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the science on things like why should

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we exercise what parts of your by

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does it help where the bio mechanics

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of how exercise is working But this

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time we want to be hyper practical

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So we're talking all things: motivation, setting

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goals, consistency, creating a routine pre and

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post workout nutrition, gym anxiety dressing for

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success. I can't wait for that one

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day Talk about are these fashion Eddie's

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exercise fashion overcoming replicators? Yes Oh my

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gosh, yes we'll post. Pictures, overcoming setbacks

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and everything that you will need to

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get moving And stay moving. And Twenty

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Twenty Four. Okay

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unit so I think we should

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probably start with at a set

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appropriate exercise goals. If you're really

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interested in this topic guys, We did

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a whole episode on this last year.

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It was called the Science of making

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not Breaking New Years Resolutions. So we

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have a whole episode on that. And

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we could link to that episode in the show notes,

1:17

but it's been a whole year, so maybe just a

1:19

little five minute recap. Yes, Or

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a lot of the important points are going

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to put out there that we should set

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goals that are specific. Measurable,

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And achievable. Right? So an example

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of a resolution that would be a lot

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harder to keep is this year I want

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to get fit because it's like, what does

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fit mean does it mean going to the

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gym three times a week, Five times a

1:40

week, going to your dance classes. Who knows,

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right? Africa has different because you don't really

1:44

care and either. Right Right here comedians another

1:46

huge the yeah, want to be fit instead

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making your goal like I want to run

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a five K and three months is way

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more specific measurable. He probably a lot more

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achievable than say I want to run an

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ultra marathon this year, but even. That. five k

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that's kind of a bit goal so I'm

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also going to recommend that we break it

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into smaller milestones. So you're going to do

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this for two reasons. Firstly, you want

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to have those big audacious goals. For a

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lot of us, couch to 5K, way

2:12

to go. But the smaller

2:14

goals are going to make the

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big audacious goal much more achievable.

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So running can sound extraordinarily difficult

2:21

because it is. But

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by the end of January, if you say, I

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want to be running one mile without stopping, and

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then by March 1st, get it up to five miles.

2:31

And then by May, you want to get up to

2:33

eight miles if you want to really go that far.

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It's just a lot less stressful. So let's

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stick with the big audacious goals. That's going

2:41

to get you off the couch, but break

2:43

it into small pieces. Right. And

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then also another thing about having mini goals in

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between is that you get to celebrate your

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mini successes, which they've shown in research is actually

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really important to getting you to keep going, right?

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So every time you take a moment to celebrate

2:56

your wins, and this like means

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doing it in a very cringe way, guys, like

3:00

even like sitting there when you do it and

3:02

being like, yes, I did it in my head,

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which just sounds so, so, so cheesy and cringe.

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Even though, yes, they've measured people's brain

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activity when they have thoughts like that.

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And you have a spike of dopamine when you think

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to yourself, oh my gosh, yes, I did it. Or

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when you're like, I'm going to buy myself like a new

3:20

pair of leggings because I told myself I'd be consistent all

3:22

of January. I'm going to go reward myself. Doing

3:24

these things really helps you to keep going

3:27

in the long run. So if you have

3:29

these little goals in between, then you get

3:31

these little bits of dopamine every few weeks

3:33

or every week. I would love to see

3:35

this study going on where someone sort of like

3:37

coming out of the brain scanner going, yes. And

3:41

then us reporting like cringe is my God.

3:44

I know, but it, but you actually see

3:46

more activity and you get more dopamine. And

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that's a lot of the response that you

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get from achieving or actually doing the exercise.

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And now an extra hit because you've achieved

3:55

something. Yeah. And that's a big

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goal. It Takes a long time. Like

4:00

eight months out when you achieve the you with

4:02

that's not fun. The next thing you and

4:04

out that goes hand in hand is at

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the goal should be realistic. Yeah and the

4:08

timelines to be realistic? Why? Are. You

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know, I have this kind of modest goal

4:13

for the listeners which is listen to these

4:15

thirty one days and then exercise. So.

4:17

The rest of your life or is just. Silly.

4:21

The Of: if you. Coming. Out of the

4:23

gate and you go like I want to bench

4:25

press one hundred pounds and run a marathon by

4:27

March. That is not a recipe for exercising forever.

4:29

You know what? Angry example This My friend

4:32

said, i'm gonna run a marathon and a

4:34

month and I said son, Do

4:36

now that you're. Not at you

4:38

and I had he's like snow. I'm going to do it

4:40

approved. My father can do it as like. If.

4:42

You Do this. I will pay one hundred dollars. Guess what?

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he did? It had to pay one hundred dollars. Off

4:47

the Ip laws, it's okay. so great story

4:50

rights. Guess what? He's never on again, specially

4:52

when it all down. No, not at all.

4:54

Not a single mile has been run since

4:56

I've known two. Years ago he did his thing

4:58

right. So adding that your money. And

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I. Wouldn't take a he tickets

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I do So to recap everything. Guys

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To make you most likely to succeed

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in your goals, set a specific, realistic

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and measurable goal for your exercise and

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give yourself some many goals in betweens.

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You can actually celebrate the little wins

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on the way to the big wins

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and now to close the South Etti,

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what is your goal that you are

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setting? This. Year we're I'm actually

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planning on doing another marathon. Oh

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My God Bless Happy stop! Us

5:31

details to follow his and also this

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year I want to had some agility

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work which means not says running in

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one direction. Was actually doing something here

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with multiple directions. Dear God of my

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Be paddled, what is the goal? Pickle

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ball? pickle ball or basketball or or

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something just to move and more than

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one drugs and I'm going to commit

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to doing that at least a couple

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of times a month. And. You, you know,

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what's your what's I don't. Even ask me to more

5:56

specifically a to be about us as a specific when he

5:58

knows which one is gonna be. Oh

6:00

and com okay? Oh, I'm

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going to start off in

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the gym with a trainer

6:07

who will oh my yeah,

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it's time to. Get some

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movement and more than one direction. Find

6:14

usually it's raining. My gosh, we want to

6:16

hear about it, will you? Back as

6:18

family with pictures. As Acorn okay, I'm

6:21

Michael as I want to get back up

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to six pull ups. it's been. New.

6:26

He i two years I can the only do three

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or four now foreign a good day, three and a

6:30

bad day but like for anybody that knows like adding

6:32

pull ups as says it's so hard it's like so

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and know it's it's a struggle. On

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that note, Yes! See you all back

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here tomorrow. If

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you want to get daily episodes every

6:43

day of January, just leave this one

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go to Food we need to talk.com/membership

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We appreciate all the support.