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Hello, ladies and gents Robert 
Sykes get us a.com. 

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Today I have special guest, 
Kathleen Shredder on the line. 

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We dive all into the Weeds about
mindset and habit forming 

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especially when it comes to 
training and getting on a proper

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exercise nutrition protocol. 
Like how do you make that stick?

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How do you make it into a daily 
habit? 

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That's something that many 
people that have not grown up 

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with that or have that ingrained
in their daily ritual. 

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Have a hard time sticking with. 
So we talked about how to make 

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things that you enjoy. 
Become a part of your day-to-day

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routine thoroughly. 
Enjoy the conversation. 

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We are speaking the same 
Language when it comes to the 

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books, that we read, the 
mindset, all that. 

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So I have no doubt that you will
take something from this without

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further Ado, sit back, relax and
do a conversation with Kathleen 

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Trotter. 
And we are live, Kathleen 

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Trotter. 
How are you? 

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Oh, I'm fantastic. 
I love talking about health and 

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wellness and it's a beautiful 
sunny day. 

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So many pockets of joy and 
things to be grateful for. 

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I love it. 
I love it when it comes to 

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health and wellness and like, 
Fitness and training 

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specifically. 
I feel like your area of 

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expertise or one of your area of
expertise is kind of figuring 

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out how to I guess evolve, or 
adapt the training Style. 

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Based off the individuals 
preferences and, you know, their

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needs their enjoyment. 
Cuz I feel like if you're bored 

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with your training regimen, 
you're probably not going to 

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stick with it. 
And as you and I both know, 

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being able to sustain it for the
long haul is where the magic 

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quote, unquote magic really 
happens. 

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So, I want to dive into that for
sure. 

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But before we even get into 
that, I mean, what was, what was

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your interest for health 
wellness fitness training that 

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where'd all that stem from to 
begin with You know, I think 

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that phrase all researchers me 
search kind of thing. 

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I was not an active child. 
That sort of has a very, very 

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understatement of this of the 
situation. 

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So that all start from the 
beginning. 

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I grew up single mom, we moved 
around a lot. 

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I'm 6 feet tall, which is now an
amazing thing, but growing up 

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was not and I would go to all 
these new little towns but my 

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mom was an actress. 
So we would move right a 

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classical theater actor. 
So not like television so much 

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is more. 
Like we would move around, so 

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she go. 
Two different theaters to act. 

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And I meet new people and I was 
awkward. 

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And so I just I got heavier and 
heavier and less and less fit. 

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And and I would show up at these
new schools, that people would 

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think I was a substitute 
teacher. 

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And you know, I my mom would try
everything. 

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She put me in softball, and 
hockey and dance, and I hated 

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everything. 
And I would lie to get out of 

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gym class and any way. 
Slowly, slowly slowly became 

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somebody who just like hated 
myself, more and more. 

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And I really, you know, I didn't
respect myself and I was going 

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through that shame spiral that 
we all often. 

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Do which is like every day I 
wake up and be like, hey this is

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the day that I'm going to get 
more fit. 

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I'm going to have more friends, 
I'm going to be popular. 

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I'm like I said of conflated 
health, and wellness and being 

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pretty with like having friends 
and this was this whole mess and

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then every day, you know, I eat 
all the sugar and lie together 

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to gym class, and I snuck food a
lot because my mom's such a 

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healthy human. 
So I know what it feels like to 

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be stuck in that trap of 
wanting. 

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So desperately to find your fit 
and then just not being able to 

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get out of your own way. 
So eventually, what my mom said 

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to me, was okay, Kathleen, I 
think we're trying to fit a 

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square peg into a round hole 
meaning like, I'm trying to get 

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you to do all the things that 
quote normal teenagers and kids 

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do. 
So why don't we instead of 

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trying to, you know, what makes 
for everybody else work for you,

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why don't we try to find what 
works for Kathleen? 

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And that's where it all started.
And that's why my first book is 

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finding your fit and this is why
I'm so dedicated to this idea 

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of, when a Comes in what can I 
get them to do in that moment? 

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Because it can always spiral 
upwardly Spiral but you just 

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have to get going. 
So what my mom did was she got 

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me a membership to the YMCA 
because the demographic was sort

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of over 40 and under five, and I
was more comfortable with people

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older than myself because I'd 
grown up in the theater with my 

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mom and I started walking on the
treadmill. 

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And I walked for 10 minutes, 
which turned into 20, I started 

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doing some sort of strength, you
know, machines at the gym I 

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started taking some Aerobics 
classes and then I started 

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teaching some aerobics classes 
and it just, you know, it 

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spiraled over years. 
Obviously this was not overnight

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and then eventually instead of 
becoming a lawyer ended up doing

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a masters in exercise science 
and you know, became a life 

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coach and all these things but 
it really just started from my 

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mom saying it doesn't matter 
what works for anybody else. 

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Like it doesn't matter. 
What works for your dad, he 

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plays hockey, it does matter. 
What works for me. 

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My mom does yoga Gardens and 
she's just like an active 

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naturally. 
Much more naturally active 

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human. 
She's like all Matters is what 

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works for you and so that's what
I try to do with all. 

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My clients is, instead of 
thinking with the perfect 

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workout or the best workout or, 
you know, even where they want 

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to be in 5 10, 20 years, I 
think, okay, like what can you 

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do now? 
Because if we get you going, you

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can always upwardly spiral into 
more better more active 

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lifestyle. 
But if you just don't do 

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anything, then you're stuck 
there forever. 

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So I think, yeah, what you said,
you know about helping my 

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clients, find find the fun. 
And find about what's planets 

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about what's convenient, but 
it's really about what you can 

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do consistently, right? 
And it's mostly just about doing

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something like, getting out of 
your own way and being like what

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in this moment can I do and then
doing it? 

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I don't know. 
Does any of that kind of land 

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for you? 
Yeah. 

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No, for sure it's pronounced 
that your mom had that foresight

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early on to like, let you 
discover that yourself. 

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Cause it's like a lot of 
parents. 

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They have this idea of what they
want their kids to do and become

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and they kind of push that are 
forced out of And oftentimes 

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backfires like what she wanted, 
I mean, and very beginning, was 

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she trying to kind of persuade 
you to go the route of theater 

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like, like she took or was that 
ever a conversation? 

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It doesn't. 
Okay, so I just want to tell you

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that. 
I've done many, many podcasts, 

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my life and no one has ever 
asked me about that about 

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theater and if my mom pushed me 
into it, my mom is amazing. 

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Amazing woman, she's definitely 
an inspiration. 

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She absolutely never pushed me 
into theater, because theater is

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a very hard life, especially if 
it's the, you know, the Theater 

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theater versus like acting in 
movies and television now she's 

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done that as well, maybe even 
TV. 

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But I think what my mom would 
say to you is if theater and 

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acting is your absolute calling.
If it's your thing, then for 

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sure do it. 
But if it is not your thing then

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run as far away from it, as you 
can, like, it has to be the 

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thing that gives you the most 
joy. 

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And I see that in my mom. 
So I'm actually when she turned 

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60, she went back to school and 
she became psychodynamic 

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Psychotherapy is for like six 
years. 

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School. 
And so now she does that as well

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as acting. 
But it's interesting to me 

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because she's so good at the 
therapy but she doesn't love it 

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in the same way she acts. 
So you know, when she does act 

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you can just see this joy that 
lights up in her eyes. 

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And I find that fascinating 
because, you know, I'm sure I'd 

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be a very good lawyer. 
But I don't think I'd have that 

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joy and that whereas with my job
like I can have worked a 12-hour

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day and I can be exhausted but I
haven't lost the joy and there's

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just Something about it that 
lights me up and it's sort of 

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how I know I'm in the right 
profession. 

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And it doesn't mean that every 
day is easy. 

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But but yeah, my mom always 
wanted me to have that joy and 

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she knew that that theater 
enacted gave her something, but 

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I don't think that it ever gave 
me any of that, like, in any of 

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the school plays or anything 
like that, and then she could 

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see that. 
And she's, she's a big proponent

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of letting me be me. 
And I think she's really proud 

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of my individuality and my 
uniqueness but I think being 

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Unique, when you're a kid is 
hard. 

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It's sort of slightly easier as 
you get older but a lot of my 

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mom's philosophy has really 
inspired My Philosophy with 

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health and wellness and that 
idea of looking for people's 

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uniqueness like what makes them 
what is their unique? 

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Why, you know if they have 
grandkids do they want to get 

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down on the ground and play with
your grandkids, okay? 

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So then we create a program 
around that you know if they 

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want to play hockey like my dad 
plays hockey. 

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So you know, we do balance 
training for him and Ankle 

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strength. 
Tough. 

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And because that's his why like 
he doesn't want to do balance 

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and strength that, but if I say 
to him, you haven't that's going

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to help you, you know, be on the
ice for the rest of your life. 

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He's like, okay, I can do that. 
So, I try to look at each person

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as individual. 
Like, my mom did for me and 

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figure out, like, what is their 
thing that kind of likes them up

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from the inside and then how can
I get them to use that to push 

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themselves forward? 
How long would it take you to 

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figure out what your thing was 
like what you have in the kind 

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of experiment and with a variety
of different Outlets to see if 

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it's stuck or not like how men 
Progression. 

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Wow, so fantastic question 
because I think that is 

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something that people get to 
people's way. 

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It's like oh well if I don't 
know, my passion right now, you 

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know, I must be a failure words,
you know, Kathleen knows her 

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passion. 
And why don't I? 

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And again, we just get in her 
own way so much. 

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No, I would say the answer to 
that is I absolutely didn't know

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my passion. 
In fact, it took years of being,

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then I was a personal trainer 
and I was doing it. 

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I went to undergrad Kinesiology 
but I always said like I'm 

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coming to do this because you 
can do anything. 

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In your undergrad and then you 
can go to law school and I was 

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like well this is a good way to 
put myself through school to 

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make some money. 
I'll do kinesiology I'll do 

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personal training but I always 
was planning to go back a law 

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school or go to law school 
because I thought that that's 

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the thing. 
I would want more than anything 

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because I watched lawyers on TV 
and they all had money and they 

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looked really stylish. 
And, and one day, I was 

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training, one of my clients and 
I was talking about law school 

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and she looked at me, she's like
why would you go to law school? 

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You love this and you're good at
this. 

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And there is this moment and I 
was Like I do love this, I am 

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good at this but I actually 
really truly. 

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Don't think I knew until that 
moment. 

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And I think that sometimes this 
is amazing ability for other 

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people to see you clearer than 
you see yourself. 

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And yeah that conversation I 
will never forget that client. 

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Her name is Ava and she just was
like you have a unique gift 

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Kathleen, use it. 
I don't know what a number of my

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clients have this phrase. 
They say to me I think it's a 

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Yiddish phrase but in Bush at 
something. 

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Like you can see a fly on 
somebody else's shoulder but you

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can't see the bear. 
You can't feel the bear on your 

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own back, and I think there's 
there's something to that like 

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that client saw saw the bear on 
my back and saw the fly on my 

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shoulder, and he was like, you 
know, why don't you try this as 

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a career. 
So yeah, it's an interesting, an

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interesting experience, being a 
human and just understanding 

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this idea of like you don't have
to be great to start, but you do

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have to start to get great and I
think that's Anything, I think 

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that's figuring out what you 
want to do for the rest of your 

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life, but it's also figuring out
fitness. 

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Like I think it's very easy to 
get in our own way and think, 

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well, I'm not perfect. 
I don't know exactly what I'm 

225
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going to do is my life. 
I don't know exactly how I'm 

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going to exercise. 
I don't know exactly, you know 

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00:10:49,000 --> 00:10:52,100
how to eat well. 
So then we don't really do 

228
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anything and it would have been 
easy for me to, you know, not go

229
00:10:55,400 --> 00:10:59,600
to the Y and not try things, but
I think ultimately just have to 

230
00:10:59,600 --> 00:11:02,700
try a bunch of stuff like throw 
a crapload of spaghetti on the 

231
00:11:02,700 --> 00:11:05,700
wall and see what sticks. 
It's and everything's just a 

232
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learning experience. 
So if you do, try something, 

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00:11:07,700 --> 00:11:10,300
like, if you go do it Zumba 
class and you're like, oh, I 

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hate that, that's not my 
passion, I don't like that. 

235
00:11:13,000 --> 00:11:15,200
That's like, okay, well, that's 
great data as opposed to it 

236
00:11:15,200 --> 00:11:19,000
being like a failure of an 
experience and again like I 

237
00:11:19,008 --> 00:11:20,800
think yeah, I think people just 
are very scared. 

238
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They're scared to do it wrong. 
Instead of thinking like, oh 

239
00:11:23,700 --> 00:11:26,200
well, I'll try this, I'll go for
a run or I'll go for a walk. 

240
00:11:26,200 --> 00:11:29,800
I'll try Zumba tribe dance and 
then just sort of see what I 

241
00:11:29,800 --> 00:11:30,900
like. 
What's convenient? 

242
00:11:30,900 --> 00:11:32,800
What's my joy? 
I don't do. 

243
00:11:32,800 --> 00:11:36,300
You have an exercise Joy? 
An exercise Joy. 

244
00:11:37,200 --> 00:11:39,200
What what, how do you define an 
exercise Joy? 

245
00:11:40,100 --> 00:11:43,300
Well, like something that when 
you do it with, like physical 

246
00:11:43,300 --> 00:11:46,600
with your body that you're just 
like, this feels okay, I'll put 

247
00:11:46,600 --> 00:11:49,900
it this way. 
I love to run outside in the pub

248
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in nature. 
It calls to me, whereas I don't 

249
00:11:53,500 --> 00:11:56,300
love to swim. 
I don't dislike swimming but 

250
00:11:56,300 --> 00:11:58,300
like swimming on a little I get 
a little bit cold, like I have 

251
00:11:58,300 --> 00:12:00,300
to push myself more to go for a 
swim. 

252
00:12:00,600 --> 00:12:04,300
Whereas, if I see a beautiful 
Park it's like says to me Kev 

253
00:12:04,400 --> 00:12:06,100
Clean come run. 
You'll love it. 

254
00:12:06,100 --> 00:12:08,700
You'll have so much fun. 
It's like like something calling

255
00:12:08,700 --> 00:12:12,900
to me if you have something that
calls to you, but yeah, I love 

256
00:12:12,900 --> 00:12:14,700
Bonnie buildings. 
Like the act of, you know, the 

257
00:12:14,700 --> 00:12:17,800
weight trainers and that's 
certainly my forte but like a 

258
00:12:17,800 --> 00:12:20,200
port from that, that's kind of 
interesting because it started 

259
00:12:20,200 --> 00:12:22,900
out as a passion. 
And now it's kind of become my 

260
00:12:22,900 --> 00:12:27,000
career and my lifestyle and a 
lot of times that results in 

261
00:12:27,000 --> 00:12:29,800
people, you know, losing that 
passion because it has all this 

262
00:12:29,800 --> 00:12:33,600
demand that's placed on it and a
lot of people lose that desire. 

263
00:12:33,700 --> 00:12:35,600
Yeah, you lose. 
Joy and it becomes your life. 

264
00:12:35,600 --> 00:12:37,900
Yeah, the haven't noticed that 
like, I still love Bonnie 

265
00:12:37,900 --> 00:12:41,100
building that I've been able to 
shape my life and career path 

266
00:12:41,100 --> 00:12:45,900
around my passion that stands. 
But apart from that, I'm also an

267
00:12:45,900 --> 00:12:49,100
avid Hunter, and I don't rely on
Hunting to provide an income or 

268
00:12:49,100 --> 00:12:52,400
anything like that, but the act 
of hunting and like, hiking 60 

269
00:12:52,400 --> 00:12:54,700
miles out and, you know, the 
Western mountains like that 

270
00:12:54,700 --> 00:12:58,000
that's quite a physical feat. 
So there's a there's a physical 

271
00:12:58,000 --> 00:13:00,200
aspect to that that I take great
pleasure. 

272
00:13:00,200 --> 00:13:03,800
That sounds glorious, the idea 
of that hiking. 

273
00:13:04,000 --> 00:13:05,900
So What I love about hearing 
that. 

274
00:13:05,900 --> 00:13:08,600
So if you were a client and you 
came in and you said, okay so 

275
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these are my two loves and then 
I would say to you, okay? 

276
00:13:12,600 --> 00:13:15,900
So there's sort of three pillars
of Health and Wellness in the, 

277
00:13:16,000 --> 00:13:19,400
in the fitness field and in the 
zone of. 

278
00:13:19,900 --> 00:13:21,900
So you got the strength 
component, you got the 

279
00:13:21,900 --> 00:13:24,800
flexibility component and you 
got the cardiovascular component

280
00:13:24,800 --> 00:13:28,400
and most people tend to not 
always but tend to have one of 

281
00:13:28,400 --> 00:13:30,100
those three that they love more 
than the other. 

282
00:13:30,100 --> 00:13:33,700
So for me it's running that's 
cardiovascular and so for you 

283
00:13:33,700 --> 00:13:36,200
the body building The strength 
of the you get some cardio in 

284
00:13:36,200 --> 00:13:39,200
the hiking but that's a lot of 
strength as well and then it 

285
00:13:39,200 --> 00:13:41,900
tends to be like if you love one
of the pillars, more than 

286
00:13:41,900 --> 00:13:45,200
others, it's harder to make 
yourself, do pillar, two and 

287
00:13:45,200 --> 00:13:48,100
three but they all really 
support each other, right? 

288
00:13:48,100 --> 00:13:51,100
Like, if you don't have enough 
ankle Mobility or not being able

289
00:13:51,100 --> 00:13:53,400
to squat properly, and then 
you're going to hurt your back. 

290
00:13:53,900 --> 00:13:56,100
If you don't have good shoulder 
mechanics, you're not going to 

291
00:13:56,100 --> 00:13:58,000
be able to do a pull-up 
properly, right? 

292
00:13:58,000 --> 00:14:02,700
So the mobility aspect really 
complement the strength aspect 

293
00:14:02,700 --> 00:14:04,900
of in your bodybuilding. 
Same thing with the hiking. 

294
00:14:04,900 --> 00:14:06,800
Like again if you don't have 
income Mobility, when you're 

295
00:14:06,800 --> 00:14:10,000
going up a hill, you're going to
have to hike up through your hip

296
00:14:10,000 --> 00:14:11,200
and you're going to hurt your 
back. 

297
00:14:11,400 --> 00:14:17,600
So I like to use these loves and
say to people, okay, if you want

298
00:14:17,600 --> 00:14:20,500
to hike properly for the rest of
your life without injury or you 

299
00:14:20,500 --> 00:14:25,000
want to play hockey like my dad,
then you have to make sure that 

300
00:14:25,000 --> 00:14:29,700
your routine is balanced and do 
the mobility work or do the core

301
00:14:29,700 --> 00:14:34,200
work or do the cardiovascular, 
you know, element of whatever. 

302
00:14:34,600 --> 00:14:39,000
I decided that three pillared 
table is not being represented 

303
00:14:39,000 --> 00:14:41,800
in your in your program. 
So I use that a lot that idea of

304
00:14:41,800 --> 00:14:44,000
like what do you love? 
What do you want to do for the 

305
00:14:44,000 --> 00:14:47,200
rest of your life? 
And how can we use that to make 

306
00:14:47,200 --> 00:14:49,200
you do the things that you don't
love as much? 

307
00:14:49,500 --> 00:14:51,700
Yeah, I like that. 
I like the concept of viewing it

308
00:14:51,708 --> 00:14:54,700
through three primary pillars 
and you kind of have one that 

309
00:14:54,700 --> 00:14:57,600
you naturally gravitate more 
than the others, but all benefit

310
00:14:57,600 --> 00:14:58,600
the whole. 
Yeah. 

311
00:14:58,600 --> 00:14:59,300
I feel like. 
Yeah. 

312
00:14:59,300 --> 00:15:02,100
And so go ahead. 
Oh no. 

313
00:15:02,100 --> 00:15:04,200
It's going to feel like you see 
that we're people. 

314
00:15:04,400 --> 00:15:07,600
Example who like love yoga and 
they're super flexible so that 

315
00:15:07,600 --> 00:15:09,900
they actually really don't need 
as much yoga. 

316
00:15:09,900 --> 00:15:12,700
What they need is like to 
balance out the three pillars 

317
00:15:12,700 --> 00:15:14,400
and do more strength or do more 
cardio. 

318
00:15:14,400 --> 00:15:18,300
So normally we tend to gravitate
toward the thing that we're good

319
00:15:18,300 --> 00:15:20,900
at, like I have a lot of slow 
twitch muscle fibers. 

320
00:15:20,900 --> 00:15:23,500
So running for me is like just, 
you know, for long distances. 

321
00:15:23,500 --> 00:15:27,100
It's not that hard partly just 
because of my nature of what I 

322
00:15:27,100 --> 00:15:29,200
was born with, but also, just 
cuz I do it a lot to them gets 

323
00:15:29,200 --> 00:15:33,000
easier but normally whatever we 
do a lot of we tend to be the 

324
00:15:33,000 --> 00:15:36,000
best at and therefore At the 
other end parts of the pillar 

325
00:15:36,000 --> 00:15:39,900
are going to be weaker and 
eventually it will end up that 

326
00:15:40,000 --> 00:15:42,800
causes us injury. 
Yeah, totally green. 

327
00:15:42,800 --> 00:15:45,400
I feel like a lot of people, as 
you said, they gravitate to what

328
00:15:45,400 --> 00:15:48,100
they're good at and I think with
it was certain that there's a 

329
00:15:48,108 --> 00:15:50,400
lot of technicalities with, you 
know, proper running form, 

330
00:15:50,600 --> 00:15:53,600
proper mobility and flexibility 
and retrain. 

331
00:15:53,600 --> 00:15:55,900
There's a lot of like, a lot of 
people have an aversion to 

332
00:15:56,300 --> 00:15:58,100
weight training because it's 
scary. 

333
00:15:58,100 --> 00:16:00,400
They don't know how to do the 
proper technique that worried of

334
00:16:00,400 --> 00:16:03,300
you know, risking injury so 
there's a lot more technicality 

335
00:16:03,300 --> 00:16:06,500
probably in A training 
resistance form resistance 

336
00:16:06,500 --> 00:16:08,900
training form. 
I feel like that's probably one 

337
00:16:08,900 --> 00:16:11,300
of the main reasons, many 
people, you know, kind of step 

338
00:16:11,300 --> 00:16:14,900
away from it, but I feel like if
you get that down, then once you

339
00:16:14,900 --> 00:16:17,300
build confidence in it, and once
you start seeing a benefit from 

340
00:16:17,300 --> 00:16:19,000
it, it's much easier to fall in 
love with it. 

341
00:16:19,900 --> 00:16:23,000
I completely agree. 
And I think the key for me would

342
00:16:23,000 --> 00:16:25,700
be to make sure people 
understand that you can't get 

343
00:16:25,700 --> 00:16:28,100
confidence and things that you 
don't do. 

344
00:16:28,400 --> 00:16:31,800
So when you know people 
listening, I want them to hear. 

345
00:16:31,900 --> 00:16:34,200
If you've never done something, 
you're supposed to be bad at it.

346
00:16:34,400 --> 00:16:36,900
Like so many of us, we don't 
like being bad at things and we 

347
00:16:36,900 --> 00:16:39,000
try something once and they're 
like oh I'm not good at that. 

348
00:16:39,000 --> 00:16:42,000
I'm not going to do it again. 
And what I would say is to get 

349
00:16:42,000 --> 00:16:44,300
better, you just got to do it. 
Repetition is the mother of all 

350
00:16:44,300 --> 00:16:48,100
skill and the more you do it the
more you teach your brain that 

351
00:16:48,100 --> 00:16:50,400
you are actually competent at 
this thing. 

352
00:16:50,900 --> 00:16:53,500
And the more competent, you feel
the more confidence you build, 

353
00:16:53,500 --> 00:16:56,500
and then it becomes more fun as 
you do it. 

354
00:16:57,100 --> 00:17:00,400
And I think that's a really 
unfortunate part of our world, 

355
00:17:00,400 --> 00:17:04,099
like, people are so afraid of 
being bad, afraid of having 

356
00:17:04,099 --> 00:17:07,500
that, A beginner's mind and 
afraid of sort of tripping over 

357
00:17:07,508 --> 00:17:10,200
their feet and instead of just 
thinking like, okay well if I 

358
00:17:10,200 --> 00:17:12,900
trip that means I have to use my
balance and my quarter right 

359
00:17:12,900 --> 00:17:14,900
myself again. 
So that's actually a good thing 

360
00:17:14,900 --> 00:17:16,900
and that goes back to that. 
Sort of like how is this a 

361
00:17:16,900 --> 00:17:18,599
growth process? 
What can I learn from Ed? 

362
00:17:18,599 --> 00:17:23,500
And also we were all born, not 
even being able to walk, right? 

363
00:17:23,500 --> 00:17:25,099
And that doesn't make us 
failures. 

364
00:17:25,099 --> 00:17:28,900
That just is like how Evolution 
occurs and everything is a 

365
00:17:28,908 --> 00:17:31,500
process, and you start and, you 
know, starting grade 1 math, and

366
00:17:31,500 --> 00:17:33,700
you moved to, you know, grade 12
or whatever, you progress 

367
00:17:33,700 --> 00:17:36,200
through the game. 
Grades, you need to go to 

368
00:17:36,200 --> 00:17:38,500
progress through the grades of 
everything you try and fitness. 

369
00:17:38,500 --> 00:17:40,600
So if you've never done 
bodybuilding, okay, you're going

370
00:17:40,600 --> 00:17:42,800
to probably be bad at it. 
You're going to feel weird. 

371
00:17:43,000 --> 00:17:45,600
It's going to feel awkward and 
that's okay. 

372
00:17:46,700 --> 00:17:49,300
And not only is it okay? 
It's like to be very expected 

373
00:17:49,300 --> 00:17:52,600
and I think that that's one of 
the reasons why my former self 

374
00:17:52,600 --> 00:17:56,600
my younger self, you know, 
wasn't fit because I was so 

375
00:17:56,700 --> 00:18:00,600
afraid of being bad. 
I was so afraid of not being 

376
00:18:00,600 --> 00:18:03,500
perfect of being embarrassed of 
people making fun of me. 

377
00:18:04,300 --> 00:18:07,700
And now I'm so much more secure 
and just like I go and try 

378
00:18:07,700 --> 00:18:10,100
something new and I'm like, God,
that it is great. 

379
00:18:10,100 --> 00:18:14,400
I got lots to learn, you know, 
but again that confidence in 

380
00:18:14,600 --> 00:18:17,900
being able to be bad at things 
in motion also just, you know, 

381
00:18:17,900 --> 00:18:20,900
now be doing this for 20 years 
and I've been doing therapy for 

382
00:18:20,900 --> 00:18:24,400
20 years and but yeah, you got 
to be able to be bad at things 

383
00:18:24,400 --> 00:18:27,600
in order to get better and 
confidence comes through action.

384
00:18:28,600 --> 00:18:31,200
And one of the things I tell my 
clients all the time is like, 

385
00:18:31,200 --> 00:18:34,200
you know, if you had if you're 
anxious about anything, you ask 

386
00:18:34,400 --> 00:18:37,700
It's like action solves, 
basically, any type of anxiety 

387
00:18:37,700 --> 00:18:40,700
or at least softens it and so 
much of the anxiety is like 

388
00:18:40,700 --> 00:18:43,200
wanting to do something and then
being afraid of doing it and 

389
00:18:43,200 --> 00:18:45,500
sort of feeling guilty that 
you're not doing it. 

390
00:18:45,500 --> 00:18:48,000
And then you get into this sort 
of echo chamber of emotion 

391
00:18:48,000 --> 00:18:49,900
where, you know, you want to do 
something and then you don't do 

392
00:18:49,900 --> 00:18:51,000
it. 
And then you feel a shame that 

393
00:18:51,000 --> 00:18:53,900
you're not doing and then say, 
makes you feel even worse 

394
00:18:53,900 --> 00:18:56,800
instead of just being like, 
okay, you know, this is the 

395
00:18:56,800 --> 00:18:59,300
moment I have control over this 
is the only moment I have 

396
00:18:59,300 --> 00:19:04,400
control over right now and if I 
want to impact my future, I Have

397
00:19:04,400 --> 00:19:07,800
to take control of this moment. 
So, you know, got it. 

398
00:19:07,800 --> 00:19:09,900
You can't put off till tomorrow 
what you can do today because 

399
00:19:09,900 --> 00:19:12,900
then you just end up with crap 
load of tomorrow's and nothing 

400
00:19:12,900 --> 00:19:16,000
to show for it and we got one 
precious life, right? 

401
00:19:16,000 --> 00:19:18,800
So if you want to learn 
something, a new language and 

402
00:19:18,800 --> 00:19:20,200
new score, whatever it is, do 
it. 

403
00:19:20,200 --> 00:19:23,000
If you want to be able to go 
hiking, so you can do hunting, 

404
00:19:23,200 --> 00:19:26,300
great start training for it. 
Like just decide what you want 

405
00:19:26,300 --> 00:19:28,200
and then work backwards and 
start now. 

406
00:19:28,500 --> 00:19:29,900
Yeah, and the time is going to 
pass anyway. 

407
00:19:29,900 --> 00:19:32,500
I think like once you realize 
that the time is going to pass 

408
00:19:32,500 --> 00:19:35,500
anyways, you can spend that time
Worrying about whether people 

409
00:19:35,500 --> 00:19:37,100
are going to think. 
Are you just simply make a fool 

410
00:19:37,100 --> 00:19:40,200
of yourself for One Moment In 
Time with in progress, really? 

411
00:19:40,200 --> 00:19:43,800
Yeah, and all those people who 
are like yeah, all those people 

412
00:19:43,800 --> 00:19:46,400
who are judging you either the 
really not thinking about you at

413
00:19:46,400 --> 00:19:47,300
all. 
Like, that's one of the nice 

414
00:19:47,300 --> 00:19:49,700
things about getting older is I 
realized that all the people 

415
00:19:49,700 --> 00:19:52,200
that I was worried for judging 
me when I was a kid. 

416
00:19:52,300 --> 00:19:53,700
They were just worried about 
themselves. 

417
00:19:53,700 --> 00:19:57,100
And the only, if they were 
judging me at all, it was purely

418
00:19:57,100 --> 00:20:00,000
as a in relation to how they 
were judging themselves. 

419
00:20:00,200 --> 00:20:01,800
So, it's a combination of I get 
older. 

420
00:20:01,800 --> 00:20:04,500
I'm like, I don't care if you 
are judging me, but eat But 

421
00:20:04,500 --> 00:20:06,600
you're probably not judging me 
as much as I am. 

422
00:20:06,600 --> 00:20:09,100
Actually, judging the fact that 
I think you're judging me. 

423
00:20:09,100 --> 00:20:12,800
Like, it's this weird. 
It's this crazy thing about us 

424
00:20:12,800 --> 00:20:16,000
as a world like, we're so we, so
comparison driven instead of 

425
00:20:16,008 --> 00:20:18,000
just being like, hey like who do
I want to be? 

426
00:20:18,000 --> 00:20:20,300
What Integrity do? 
I want, how do I match my 

427
00:20:20,300 --> 00:20:22,900
actions with my values and then 
you know, stop with the 

428
00:20:22,908 --> 00:20:25,400
comparison game and just go and 
do. 

429
00:20:25,900 --> 00:20:28,000
Yeah, and the reality is most 
people honestly don't really 

430
00:20:28,000 --> 00:20:30,200
even care. 
Like, if you, that's exactly a 

431
00:20:30,200 --> 00:20:32,700
lot of people worry about it, 
looking like a fool in the gym, 

432
00:20:32,900 --> 00:20:34,100
like not having the proper 
squat. 

433
00:20:34,300 --> 00:20:35,900
Form, that would have been 
everybody watching them. 

434
00:20:36,100 --> 00:20:39,200
Like, anytime I go to a public 
gym, I don't really care what 

435
00:20:39,200 --> 00:20:41,200
anybody else is doing. 
I'm there for me, it's like I'm 

436
00:20:41,200 --> 00:20:43,800
not around critiquing, 
everybody's forms that like 

437
00:20:43,800 --> 00:20:46,500
people go in knowing that I just
simply do what they can with 

438
00:20:46,500 --> 00:20:49,200
what they got and then obviously
trying to minimize the risk of 

439
00:20:49,200 --> 00:20:51,200
injury. 
Then, they have to worry about 

440
00:20:51,200 --> 00:20:54,300
people, you know just finger 
pointing and staring at them. 

441
00:20:55,000 --> 00:20:55,800
Totally. 
Absolutely. 

442
00:20:55,800 --> 00:20:58,600
People are are worried about 
themselves they're you know, 

443
00:20:58,600 --> 00:21:00,700
they're carrying much more about
us than we think. 

444
00:21:00,800 --> 00:21:03,400
You know, it's just that our 
inner world is so large, it's 

445
00:21:03,400 --> 00:21:04,500
our inner world. 
Old. 

446
00:21:04,500 --> 00:21:09,200
So, you know, we are the main 
event are in our movie, but you 

447
00:21:09,208 --> 00:21:12,400
know, everyone else is the main 
character in their movie, right?

448
00:21:12,400 --> 00:21:16,000
And we're only bit players if we
even our players at all, you 

449
00:21:16,000 --> 00:21:16,700
know? 
And that's fine. 

450
00:21:16,700 --> 00:21:18,700
We're supposed to be the main 
event in our movie because, you 

451
00:21:18,700 --> 00:21:22,600
know, you're you and I'm me, but
we have to you know, stop 

452
00:21:22,600 --> 00:21:26,100
letting our fear of what other 
people think and do impact what 

453
00:21:26,100 --> 00:21:28,400
we think and do, right? 
Like some to a client the other 

454
00:21:28,400 --> 00:21:32,100
day and she has some hit like a 
hip replacement and some knee 

455
00:21:32,100 --> 00:21:34,100
issues and all this stuff and 
she really should be walking. 

456
00:21:34,300 --> 00:21:37,300
It walking sticks to keep her 
posture for now. 

457
00:21:38,000 --> 00:21:40,600
Anyway. 
And you know she's older and she

458
00:21:40,600 --> 00:21:42,800
was like I couldn't do that. 
Coupling people will be watching

459
00:21:42,800 --> 00:21:46,000
me and I was like, okay so 
you're going to ruin your 

460
00:21:46,000 --> 00:21:48,300
tissues in your body because 
you're worried people are 

461
00:21:48,300 --> 00:21:50,100
watching you and they're not 
actually watching you. 

462
00:21:50,100 --> 00:21:53,100
But even if they were like, 
that's worth you. 

463
00:21:53,100 --> 00:21:57,900
Not being able to walk properly 
like this is what you need right

464
00:21:57,900 --> 00:22:01,100
now, you're not going to need 
them in a month or so, but you 

465
00:22:01,100 --> 00:22:04,100
do need them right now and she 
kind of looked at me and you 

466
00:22:04,200 --> 00:22:08,000
She's like yeah, I like but it 
just in her brain the power of 

467
00:22:08,000 --> 00:22:14,000
the the gays from the outside 
was so strong that it was almost

468
00:22:14,000 --> 00:22:17,000
going to be enough to 
completely, you know, derail her

469
00:22:17,000 --> 00:22:20,900
goals and and so I really try to
encourage my clients to thrive 

470
00:22:20,900 --> 00:22:23,100
in their own lane, right? 
Like fine, like to Circle way 

471
00:22:23,100 --> 00:22:27,200
back to where we started find 
something that they enjoy or at 

472
00:22:27,208 --> 00:22:29,700
least they don't despise so that
they can do it. 

473
00:22:29,700 --> 00:22:31,900
Consistently find something 
that's convenient. 

474
00:22:32,300 --> 00:22:34,100
Find something that works for 
them. 

475
00:22:34,300 --> 00:22:38,600
And and really work on that like
turning your gaze Inward and 

476
00:22:38,600 --> 00:22:41,700
figuring out. 
OK, what can I do in this moment

477
00:22:42,000 --> 00:22:44,700
knowing that this moment is not 
going to be the moment 10 years 

478
00:22:44,700 --> 00:22:47,200
from now. 
Like, meaning, I started walking

479
00:22:47,200 --> 00:22:49,900
for 10 minutes but I didn't 
finish walking for 10 minutes. 

480
00:22:49,900 --> 00:22:52,000
I've done an Ironman. 
I've done hat, ate half Iron 

481
00:22:52,000 --> 00:22:55,100
Man's I've done like 10 
marathons, so my 10 minutes of 

482
00:22:55,100 --> 00:22:59,100
walking turned into marathons, 
but I would never be able to do 

483
00:22:59,100 --> 00:23:00,900
the marathon. 
If I didn't do the ten minutes 

484
00:23:00,900 --> 00:23:04,100
at the beginning. 
So I think when people listen to

485
00:23:04,200 --> 00:23:06,400
He sometimes they think. 
Oh, what you're saying is just 

486
00:23:06,400 --> 00:23:09,500
like let myself off the hook and
10 minutes is fine forever and 

487
00:23:09,500 --> 00:23:12,100
always and I don't, you know, do
my best but best is not really a

488
00:23:12,100 --> 00:23:15,300
lot and that's why I love and 
I'm like no, absolutely not. 

489
00:23:15,400 --> 00:23:19,500
I'm not saying to just chill 
with ten minutes for the rest of

490
00:23:19,508 --> 00:23:22,300
your life. 
What I'm saying is you can't do 

491
00:23:22,300 --> 00:23:25,300
anything else until you start 
with the 10 minutes, so start 

492
00:23:25,300 --> 00:23:28,800
with 10 and then re-evaluate you
want to do 15, do you want to do

493
00:23:28,800 --> 00:23:31,600
20 minutes and then progressed 
up and you'll get to a point 

494
00:23:31,600 --> 00:23:33,400
eventually where like you know 
what, half an hour is enough. 

495
00:23:33,500 --> 00:23:34,500
Cool that's fine. 
Fine. 

496
00:23:34,600 --> 00:23:36,800
But you don't have to decide 
that. 

497
00:23:36,800 --> 00:23:40,700
Now you just have to take the 
next right step and you will 

498
00:23:40,700 --> 00:23:44,600
never get to that 30 minute Mark
if you don't start now. 

499
00:23:44,600 --> 00:23:47,300
So like stop with the analysis 
paralysis stop. 

500
00:23:47,300 --> 00:23:51,000
Like with getting in your own 
head and just do something. 

501
00:23:51,000 --> 00:23:55,600
I love the work of James, Clear?
His book of as atomic habits and

502
00:23:55,600 --> 00:23:59,800
he always talks about this idea 
of standardized and then you can

503
00:23:59,800 --> 00:24:01,800
optimize right? 
So standardized, the fact that 

504
00:24:01,800 --> 00:24:04,000
you do move do the 10 minutes at
the gym. 

505
00:24:04,200 --> 00:24:06,700
I'm like I did and then you can 
optimize it as you go like you 

506
00:24:06,700 --> 00:24:09,700
could always tweak but if you 
don't have anything to start 

507
00:24:09,700 --> 00:24:11,900
with there's nothing to tweak. 
Yeah. 

508
00:24:11,900 --> 00:24:15,200
It's kind of like the whole 
concept of progressive overload 

509
00:24:15,200 --> 00:24:17,700
in weight training, applies 
quite nicely in this situation 

510
00:24:17,700 --> 00:24:20,500
to any Endeavor. 
Whether it's training, whether 

511
00:24:20,500 --> 00:24:22,900
it's nutrition, whether it's 
just simply movement, you know, 

512
00:24:22,900 --> 00:24:25,400
you start with where you where 
you can and then you 

513
00:24:25,400 --> 00:24:28,800
progressively overload that over
time, honestly the same thing 

514
00:24:28,800 --> 00:24:32,700
with like adversities in mindset
like what you're able to deem a 

515
00:24:33,100 --> 00:24:34,800
you know in sir. 
Animal diversity. 

516
00:24:34,800 --> 00:24:37,700
At one point in time, May 
totally change over time to the 

517
00:24:37,700 --> 00:24:40,700
point where it's just a simple 
inconvenience, but you can't 

518
00:24:40,700 --> 00:24:43,700
really build that former minimum
till you put yourself out there 

519
00:24:43,700 --> 00:24:45,900
in the first place. 
So, as regarding yeah, the 

520
00:24:45,900 --> 00:24:48,000
walking, you know, just start 
there and then scaling up from 

521
00:24:48,000 --> 00:24:49,100
that. 
I feel like to. 

522
00:24:49,100 --> 00:24:52,300
Once you do that long enough, 
like you'll recognize 

523
00:24:52,400 --> 00:24:54,800
internally. 
That this is no longer taxing on

524
00:24:54,800 --> 00:24:57,600
your body or mind. 
You kind of have this desire to 

525
00:24:57,600 --> 00:25:00,400
move the needle forward. 
It's usually how, it's certainly

526
00:25:00,400 --> 00:25:03,100
how I think, like, once I come 
to the point where it's not 

527
00:25:03,500 --> 00:25:05,600
taxing on me, Moore's, not 
really an adversity. 

528
00:25:05,600 --> 00:25:08,700
I want to push that forward to, 
to just basically increase that 

529
00:25:08,700 --> 00:25:13,000
Baseline starting point. 
I couldn't agree with more with 

530
00:25:13,000 --> 00:25:15,700
everything you just said, I 
think yes, Progressive overload 

531
00:25:15,700 --> 00:25:19,000
of the body and the mind and 
building, both physical and 

532
00:25:19,000 --> 00:25:24,600
emotional resilience is huge, 
and I do think that the more you

533
00:25:24,800 --> 00:25:29,900
are active, the more, hmm, the 
easier or the lower price of 

534
00:25:29,900 --> 00:25:32,100
admission, it is to to do the 
workout, right? 

535
00:25:32,100 --> 00:25:35,500
Like, I still sometimes want to 
skip but it's Almost harder for 

536
00:25:35,500 --> 00:25:37,700
me to skip that it is for me to 
just do it. 

537
00:25:38,200 --> 00:25:42,900
And part of that is that I know 
I will feel better afterwards. 

538
00:25:42,900 --> 00:25:45,200
Like, you know, one of the 
things I say to my clients is 

539
00:25:45,200 --> 00:25:48,000
the worst your mood, the more 
important, the work out and I 

540
00:25:48,000 --> 00:25:51,800
can tell you from 20 years of 
training that, you know, if I am

541
00:25:51,800 --> 00:25:54,700
on a scale of 1 out of 10 of 
mood, I'm at a one and I work 

542
00:25:54,700 --> 00:25:57,400
out, I have the possibility of 
going up to like a for, but if 

543
00:25:57,400 --> 00:25:59,900
I'm already out of four, no, I 
might get to like a five. 

544
00:25:59,900 --> 00:26:03,000
But the difference in mood won't
be as great. 

545
00:26:03,200 --> 00:26:07,500
And I've spent so much of Of my 
life fighting depression and I'm

546
00:26:07,500 --> 00:26:11,100
so depressed when I was younger.
So, for me, it's as I said, it's

547
00:26:11,100 --> 00:26:13,900
harder for me to skip a workout 
because I have 20 years now of 

548
00:26:13,900 --> 00:26:19,000
experience that I feel better 
when I move, but again, just how

549
00:26:19,000 --> 00:26:21,500
confidence has to be built than 
earned. 

550
00:26:21,700 --> 00:26:25,600
So did that knowledge that you 
will feel better after a workout

551
00:26:25,600 --> 00:26:27,800
and that you will feel stronger?
And as you said, and then you 

552
00:26:27,800 --> 00:26:30,800
feel stronger and you want to 
get even stronger, but it's hard

553
00:26:30,800 --> 00:26:33,100
at the beginning of setting up a
workout program because you 

554
00:26:33,100 --> 00:26:36,900
don't necessarily have That 
knowledge of oh, I know, I will 

555
00:26:36,900 --> 00:26:38,900
feel better, like your doctor 
said you should work out and 

556
00:26:38,900 --> 00:26:40,900
people have said to you, oh 
yeah, you'll feel great when you

557
00:26:40,900 --> 00:26:43,800
exercise but at the beginning it
just kind of feels like crap, 

558
00:26:43,800 --> 00:26:44,900
right? 
It's hard. 

559
00:26:45,000 --> 00:26:47,300
You know your tissues would be 
sore after. 

560
00:26:48,900 --> 00:26:52,200
So I guess one of my main 
takeaways for this podcast for 

561
00:26:52,200 --> 00:26:55,100
people listening is if you're 
just starting out it kind of got

562
00:26:55,100 --> 00:26:57,900
a live through the sock of the 
first couple months, which is 

563
00:26:57,900 --> 00:27:00,700
why you want to make it 
convenient and at least somewhat

564
00:27:00,700 --> 00:27:04,000
enjoyable to kind of offset that
it is going to be a challenge at

565
00:27:04,008 --> 00:27:06,300
the beginning. 
But once you make it through the

566
00:27:06,300 --> 00:27:10,900
challenge, it does become 
slightly easier to push yourself

567
00:27:10,900 --> 00:27:13,800
and you get to know your 
environment also changes, right?

568
00:27:13,800 --> 00:27:16,400
So you might have more friends 
that are into fitness and then 

569
00:27:16,400 --> 00:27:18,900
they want they say like oh come 
play, some softball or go for a 

570
00:27:18,900 --> 00:27:22,200
run and you just you start to 
feel better. 

571
00:27:22,200 --> 00:27:25,400
And my therapist always tells me
that desire drives Behavior, 

572
00:27:25,600 --> 00:27:27,500
right? 
So the more you exercise, I know

573
00:27:27,500 --> 00:27:29,000
that it makes you feel better 
than you're like, oh, that 

574
00:27:29,000 --> 00:27:32,900
desired pushes you to move. 
The more you can stay away from 

575
00:27:32,900 --> 00:27:35,700
sugar and you see that. 
Feel better, then it's like, oh,

576
00:27:35,700 --> 00:27:37,400
you don't want that Sugar 
anymore because, you know, you 

577
00:27:37,400 --> 00:27:40,200
feel better without it, you 
sleep more, you feel better, you

578
00:27:40,200 --> 00:27:43,300
want to sleep more like, but 
it's all about starting the 

579
00:27:43,300 --> 00:27:47,000
habits and doing them for enough
time that you can get that 

580
00:27:47,000 --> 00:27:51,100
emotional data of like, yes, 
this does make me feel better 

581
00:27:51,100 --> 00:27:53,300
and it's very easy to quit at 
the beginning. 

582
00:27:53,600 --> 00:27:54,500
Yeah. 
And I feel like in the 

583
00:27:54,500 --> 00:27:57,600
beginning, especially you really
got to be really protective of 

584
00:27:57,600 --> 00:27:59,700
your environmental factors. 
Like if you're starting out you 

585
00:27:59,700 --> 00:28:02,500
don't have an environment of 
friend group that is you know 

586
00:28:02,500 --> 00:28:05,900
also interested in Proving their
body mind weight training, 

587
00:28:06,000 --> 00:28:08,200
getting the nutrition down, then
it's going to come so much 

588
00:28:08,200 --> 00:28:10,300
easier to keep falling into that
habit of just doing the 

589
00:28:10,300 --> 00:28:12,900
unhealthy things because you 
don't have that built-in 

590
00:28:12,900 --> 00:28:15,500
internally. 
Whereas if you yes, you know do 

591
00:28:15,500 --> 00:28:18,700
have a group of friends that are
doing that are trying to pursue 

592
00:28:18,700 --> 00:28:20,300
that. 
It's gonna be much easier to say

593
00:28:20,300 --> 00:28:23,400
no to the Temptations. 
Some easier to sacrifice was 

594
00:28:23,400 --> 00:28:26,100
things that you know, maybe nice
in them in the moment. 

595
00:28:26,100 --> 00:28:28,800
But certainly aren't Paving the 
way for long-term, success, and 

596
00:28:28,800 --> 00:28:30,800
progress. 
So I feel like really kind of 

597
00:28:30,800 --> 00:28:32,300
doubling down on your 
environmental factors your 

598
00:28:32,300 --> 00:28:35,400
friend group, your peer group, 
For you have those built-in 

599
00:28:35,400 --> 00:28:38,200
habits is key. 
I completely agree. 

600
00:28:38,200 --> 00:28:41,400
I would call those things 
systems, and one of the 

601
00:28:41,400 --> 00:28:42,800
sentences that I say to my 
clients. 

602
00:28:42,800 --> 00:28:45,300
All the time is, we don't rise 
to the level of our 

603
00:28:45,300 --> 00:28:47,800
expectations. 
We fall to the level of our 

604
00:28:47,800 --> 00:28:48,500
systems. 
Right? 

605
00:28:48,500 --> 00:28:50,600
And you know, often you client 
come in, they're like, oh, I'm 

606
00:28:50,600 --> 00:28:52,700
gonna lose this metal. 
Wait, I'm going to exercise and 

607
00:28:52,700 --> 00:28:55,100
I'm like, okay, great. 
So what environmental factors? 

608
00:28:55,100 --> 00:28:58,700
What guide rails are you putting
in what systems? 

609
00:28:58,700 --> 00:29:02,000
So that you don't not go do the 
workout tomorrow, or what, look,

610
00:29:02,000 --> 00:29:03,200
how are you going to make this 
goal? 

611
00:29:03,200 --> 00:29:04,700
A reality based? 
Locally and they're like, no, 

612
00:29:04,700 --> 00:29:05,700
no, no. 
I'm just motivated. 

613
00:29:05,700 --> 00:29:07,700
I'm gonna do it, I promise. 
And I'm like, nope, that is not 

614
00:29:07,700 --> 00:29:10,800
good enough and it just won't 
happen, right? 

615
00:29:10,800 --> 00:29:13,500
Because in the moment. 
Yeah, you feel motivated you go 

616
00:29:13,500 --> 00:29:15,400
to your trainer for the first 
time, like I'm gonna do this, 

617
00:29:15,400 --> 00:29:17,900
I'm gonna kill it, but 
motivation is akin to an 

618
00:29:17,900 --> 00:29:21,200
emotion, it kind of comes and 
goes and what you need is the 

619
00:29:21,200 --> 00:29:25,200
systems that so when your 
motivation is low, the system 

620
00:29:25,200 --> 00:29:27,300
just carries you through. 
So it's what you were talking 

621
00:29:27,300 --> 00:29:29,700
about that is those 
environmental constraints. 

622
00:29:29,700 --> 00:29:31,900
So having a friend. 
So if you have a fitness buddy 

623
00:29:31,900 --> 00:29:34,900
waiting for you, you're much 
more likely to Go and do that. 

624
00:29:34,900 --> 00:29:37,800
Walk of do that run, if you've 
joined a sports team, you know, 

625
00:29:37,800 --> 00:29:40,900
if you put money down to see a 
personal trainer, if you have 

626
00:29:40,900 --> 00:29:43,700
your clothes, if you leave your 
clothes out at night. 

627
00:29:43,700 --> 00:29:45,800
So when you wake up there, 
they're like if you have your 

628
00:29:45,800 --> 00:29:48,700
gym bag in the car so you can go
to the gym like whatever you 

629
00:29:48,700 --> 00:29:52,200
know, if work gives you a break,
you just have to have as many 

630
00:29:52,200 --> 00:29:54,100
systems. 
So food prep on the weekend. 

631
00:29:54,100 --> 00:29:55,500
Maybe have a food delivery 
service. 

632
00:29:55,500 --> 00:29:57,500
Whatever. 
It is an alarm that goes off to 

633
00:29:57,500 --> 00:30:00,900
remind you to drink your water, 
especially at the beginning 

634
00:30:00,900 --> 00:30:04,900
systems are always extremely 
important but as Especially at 

635
00:30:04,900 --> 00:30:08,000
the beginning because it's just 
it's not going to be natural and

636
00:30:08,000 --> 00:30:11,100
when you are not as motivated as
you are, you know when you start

637
00:30:11,100 --> 00:30:13,400
with your trainer on your 
birthday or January 1st or 

638
00:30:13,400 --> 00:30:16,700
Monday morning or whatever, it 
is those Peak motivation times 

639
00:30:16,700 --> 00:30:20,300
make you feel that you are going
to be successful but just 

640
00:30:20,300 --> 00:30:22,800
because you stayed a goal of 
wanting to, you know, start 

641
00:30:22,800 --> 00:30:24,500
exercising and lose weight. 
It doesn't mean it's going to 

642
00:30:24,500 --> 00:30:28,000
happen, you need those systems. 
You need those guide rails. 

643
00:30:28,200 --> 00:30:30,400
That sort of be like, oh yeah, 
you want to skip that workout? 

644
00:30:30,400 --> 00:30:32,800
Nope, you can't because your 
friend is waiting for you. 

645
00:30:33,300 --> 00:30:38,000
So what's the All that you have 
in your life that is trapped in 

646
00:30:38,000 --> 00:30:40,700
a system that's not really as 
conducive as it should are 

647
00:30:40,700 --> 00:30:43,000
ideally be towards achieving 
that specific goal, because it 

648
00:30:43,008 --> 00:30:46,300
sounds like you've got your your
training dialed, and what other 

649
00:30:46,500 --> 00:30:48,400
goals you have your life in 
which the systems are not really

650
00:30:48,400 --> 00:30:51,600
conducive to returnable. 
Oh, you are a wonderful 

651
00:30:51,600 --> 00:30:54,500
wonderful interviewer. 
So what I am working on in my 

652
00:30:54,500 --> 00:30:59,700
life is a little bit more 
balanced and some time off, it's

653
00:31:00,000 --> 00:31:03,200
hard, you know, I work hourly 
and I love is you can tell I 

654
00:31:03,200 --> 00:31:07,200
love my job. 
Job and it's very easy for me to

655
00:31:07,200 --> 00:31:12,500
let my work life sort of bleed 
in to my personal life. 

656
00:31:12,500 --> 00:31:14,200
And that is not fair for my 
partner. 

657
00:31:14,200 --> 00:31:18,000
James, it's not fair for our dog
Olive, so we're trying to set up

658
00:31:18,000 --> 00:31:19,400
systems. 
So, one of the things we've been

659
00:31:19,400 --> 00:31:21,300
doing lately is just at the end 
of every night. 

660
00:31:21,300 --> 00:31:23,900
We always go for a dog walk. 
And it just means that James 

661
00:31:23,900 --> 00:31:26,800
can, I can games that I can chat
means that I have to stop work 

662
00:31:26,800 --> 00:31:29,000
at the time that we decide to do
the dog walk. 

663
00:31:29,100 --> 00:31:32,100
It means that I got some time 
with olive so things like that. 

664
00:31:32,100 --> 00:31:35,400
Like I'm just trying to set in 
more Are in advance. 

665
00:31:35,400 --> 00:31:39,400
So I'm trying really hard to 
every month. 

666
00:31:39,400 --> 00:31:43,700
Looking at the next month and 
making sure I have like either a

667
00:31:43,700 --> 00:31:47,500
night away with James to like 
either the city or just like 

668
00:31:47,500 --> 00:31:50,100
blocked off time, even if it's 
just for a conference. 

669
00:31:50,400 --> 00:31:52,500
So I'm learning like a virtual 
something online. 

670
00:31:52,800 --> 00:31:55,900
But I think that just like, with
exercise for most people they're

671
00:31:55,900 --> 00:31:57,800
like oh yeah, it'll happen, 
don't worry. 

672
00:31:57,800 --> 00:32:00,500
And I say to them no it can't be
just like catch-as-catch-can 

673
00:32:00,500 --> 00:32:01,800
because it doesn't work that 
way. 

674
00:32:02,000 --> 00:32:03,900
You have to look at your 
schedule in advance. 

675
00:32:04,100 --> 00:32:07,600
And book it in. 
It's similar with me with time 

676
00:32:07,600 --> 00:32:11,500
off and both the best. 
And the worst part about my life

677
00:32:11,500 --> 00:32:16,300
is that I thoroughly love my job
and it's amazing. 

678
00:32:16,300 --> 00:32:19,900
But I don't want to burn out and
I have in my life burned out. 

679
00:32:19,900 --> 00:32:23,400
So that is definitely a system 
that I'm working on just that 

680
00:32:23,400 --> 00:32:26,900
advanced planning of scheduled 
time time off. 

681
00:32:26,900 --> 00:32:30,600
And then also making sure that I
communicate with James about 

682
00:32:30,600 --> 00:32:32,000
that too. 
So it's not just, I'm like, 

683
00:32:32,000 --> 00:32:34,300
totally my bounds. 
I have time off but he's Wire. 

684
00:32:34,300 --> 00:32:36,600
So he's busy too so we have to 
coordinate our time off in 

685
00:32:36,600 --> 00:32:38,600
advance. 
Yeah and I think I mean I'm 

686
00:32:38,600 --> 00:32:41,800
pretty much doing the same thing
myself have get you know there's

687
00:32:41,800 --> 00:32:45,800
a double-edged sword to living 
your passion with your career 

688
00:32:45,800 --> 00:32:49,600
because it literally never turns
off which is awesome. 

689
00:32:49,600 --> 00:32:52,100
Like I love that, I wouldn't 
trade it for the world but like 

690
00:32:52,100 --> 00:32:54,400
you said, it's it can often 
times be unfair for the people 

691
00:32:54,400 --> 00:32:56,600
in your life. 
It's almost like kind of unfair 

692
00:32:56,600 --> 00:32:59,700
for your ability to sustain it 
long term in certain ways as 

693
00:32:59,700 --> 00:33:01,100
well. 
So, I think building those 

694
00:33:01,100 --> 00:33:04,300
systems in a place where you 
like legitimately have a An off 

695
00:33:04,300 --> 00:33:07,200
switch in which trying to step 
away from it and just pour 

696
00:33:07,200 --> 00:33:09,400
another things. 
One thing that I've been doing 

697
00:33:09,400 --> 00:33:13,000
that, I've found success with 
is, I've got a Google Calendar, 

698
00:33:13,600 --> 00:33:16,100
that's what I use for scheduling
my podcast interviews, my client

699
00:33:16,100 --> 00:33:19,100
calls, all that stuff. 
And if it doesn't live in that 

700
00:33:19,100 --> 00:33:21,700
Google Calendar, just simply 
does not exist, but I've already

701
00:33:21,700 --> 00:33:26,000
blocked out times like dedicated
times for, you know, having 

702
00:33:26,100 --> 00:33:29,400
dinner with my wife, having time
with my kid, having these things

703
00:33:29,400 --> 00:33:32,000
structure, like having my own 
unique workout time, having all 

704
00:33:32,008 --> 00:33:34,900
these things structures that 
people cannot Is upon those 

705
00:33:34,900 --> 00:33:37,300
blocked out hours. 
Otherwise I would just like, 

706
00:33:37,300 --> 00:33:40,100
move my own stuff around to make
things work. 

707
00:33:40,100 --> 00:33:43,300
So I'm trying to get better just
saying no to everything else. 

708
00:33:43,600 --> 00:33:46,900
Yeah, it's interesting how so 
much of health and finding that 

709
00:33:46,900 --> 00:33:50,700
balance is about sort of 
stepping back and having that 

710
00:33:50,700 --> 00:33:52,600
objective View. 
And that's I think one of the 

711
00:33:52,600 --> 00:33:54,800
great things about a schedule 
is, yes, if it's in there, you 

712
00:33:54,800 --> 00:33:58,000
will do it, but it's also, you 
get to look at it be like, okay.

713
00:33:58,000 --> 00:34:00,400
So interesting how much of what 
thing am I doing? 

714
00:34:00,400 --> 00:34:03,400
And if a day is, you know, 14 
hours of clients and no time 

715
00:34:03,400 --> 00:34:05,900
with your neck, Wife and no time
with your child, I've no time 

716
00:34:05,900 --> 00:34:08,699
for your old work, at your like,
okay, this is out of whack, but 

717
00:34:08,699 --> 00:34:11,000
sometimes if we don't get that 
objective view with the 

718
00:34:11,007 --> 00:34:13,400
schedule, we just don't see it. 
And I think that's for 

719
00:34:13,400 --> 00:34:17,800
everybody, like we get so in our
self and in our head, and it 

720
00:34:17,800 --> 00:34:20,400
goes back to being able to see a
fly on somebody else's shoulder.

721
00:34:20,400 --> 00:34:24,500
Like, if you ask any, one of my 
clients this sort of idea, okay,

722
00:34:24,600 --> 00:34:27,500
is Kathleen's, life balance, 
they would all say absolutely 

723
00:34:27,500 --> 00:34:29,000
not. 
She is the most amazing trainer,

724
00:34:29,000 --> 00:34:32,199
we love her but she needs more 
time for herself. 

725
00:34:32,199 --> 00:34:35,400
She needs more vacation but 
Whatever reason it's taken me 

726
00:34:35,400 --> 00:34:38,300
like 20 years in this line of 
work to be able to see it in 

727
00:34:38,300 --> 00:34:40,900
myself. 
And that's I think one of the 

728
00:34:40,908 --> 00:34:42,699
reasons why having a personal 
trainer is good. 

729
00:34:42,699 --> 00:34:45,199
It's one of the reasons why 
talking about your goals with 

730
00:34:45,199 --> 00:34:47,800
your friends and your family is 
good to get that objective view 

731
00:34:48,800 --> 00:34:50,600
as one of the reasons. 
Why saying things out loud is 

732
00:34:50,600 --> 00:34:53,800
good because you then get some 
space from your own thoughts and

733
00:34:53,800 --> 00:34:55,300
you can sort of see like, oh 
wait a second. 

734
00:34:55,300 --> 00:34:58,000
I just told somebody I was 
working 10 hours with no break. 

735
00:34:58,000 --> 00:35:00,300
That's not healthy. 
That's not balanced. 

736
00:35:01,000 --> 00:35:03,900
And I think seeing the schedule 
is just an absolutely. 

737
00:35:04,000 --> 00:35:06,600
A fantastic and you can look at 
you know, your schedule for a 

738
00:35:06,607 --> 00:35:07,500
year and see. 
Okay. 

739
00:35:07,500 --> 00:35:11,200
So do I have larger vacations? 
And there's this book and 

740
00:35:11,200 --> 00:35:14,700
podcast actually called the one 
thing and they always say that 

741
00:35:14,700 --> 00:35:17,400
you have three things every year
that you block off in your 

742
00:35:17,400 --> 00:35:21,400
calendar, you block off your 
vacation first before anything 

743
00:35:21,400 --> 00:35:23,500
else. 
Then you block off, like 

744
00:35:23,500 --> 00:35:28,300
scheduling time, like, literally
time where you sit at your desk 

745
00:35:28,300 --> 00:35:30,300
and you look at your schedule 
and then you figure out how your

746
00:35:30,300 --> 00:35:32,300
life is going to map out from 
there. 

747
00:35:32,600 --> 00:35:36,900
And then you figure out, Time 
for your one thing and that very

748
00:35:36,900 --> 00:35:38,700
thing is like this, one thing 
that you do, that makes 

749
00:35:38,700 --> 00:35:42,200
everything else less, you know, 
less challenging less hard 

750
00:35:42,200 --> 00:35:45,900
easier, more fun that kind of 
thing, but I like the idea of 

751
00:35:45,900 --> 00:35:47,700
just, okay. 
So it's not even that you have 

752
00:35:47,700 --> 00:35:49,700
to schedule. 
You have to schedule in your 

753
00:35:49,700 --> 00:35:52,800
time that is your schedule in 
time and you have schedule on 

754
00:35:52,800 --> 00:35:55,200
your vacation and that comes 
before anything else. 

755
00:35:55,200 --> 00:35:58,600
And you know, you and I need to 
schedule in vacation. 

756
00:35:58,700 --> 00:36:01,400
Whereas a lot of people there, 
listening they don't need the 

757
00:36:01,400 --> 00:36:03,900
schedule in the vacation as much
but they need to schedule in the

758
00:36:04,000 --> 00:36:07,200
Shouts and the meal prep and you
know, if it's not scheduled it's

759
00:36:07,200 --> 00:36:09,200
probably not going to happen or 
what will happen once in a 

760
00:36:09,200 --> 00:36:11,000
while. 
But it won't happen enough to 

761
00:36:11,000 --> 00:36:13,300
create the balance that we all 
need in our life. 

762
00:36:13,400 --> 00:36:15,500
Yeah, I agree. 
What do you do? 

763
00:36:15,500 --> 00:36:17,600
Like the beginning and end of 
each day that you have like an 

764
00:36:17,600 --> 00:36:21,800
in Camp to kind of like set the 
stage off, you know, for the did

765
00:36:21,800 --> 00:36:23,600
it just finished and for the 
next debate, how do you 

766
00:36:23,600 --> 00:36:26,900
typically structure the first 30
minutes of the day in the last 

767
00:36:26,900 --> 00:36:28,500
30 minutes? 
I'm like yeah I love that 

768
00:36:28,500 --> 00:36:30,100
question. 
So the end of the day is 

769
00:36:30,100 --> 00:36:33,900
definitely dog walk for sure. 
And then I try to do sort of 

770
00:36:34,100 --> 00:36:37,100
Inventory of what are one or two
things that I did that day. 

771
00:36:37,100 --> 00:36:41,200
That made me more of my favorite
version of Kathleen and how can 

772
00:36:41,200 --> 00:36:43,200
I replicate that? 
You know, and it could be 

773
00:36:43,200 --> 00:36:46,100
something as simple as you know,
I drank a certain amount of 

774
00:36:46,100 --> 00:36:49,200
water and I know that made me 
feel really good and then I 

775
00:36:49,207 --> 00:36:51,400
think of, okay, what are one, or
two things that you did that? 

776
00:36:51,400 --> 00:36:54,400
I did that made me, sort of less
of a favorite version of 

777
00:36:54,400 --> 00:36:55,900
Kathleen. 
And then I was like, okay, so 

778
00:36:55,900 --> 00:36:58,200
how can I try not to have those 
happen? 

779
00:36:58,500 --> 00:37:02,500
You know, going forward and then
I always meditate at the end of 

780
00:37:02,500 --> 00:37:05,800
the day for sure. 
So those are The things that I 

781
00:37:06,300 --> 00:37:09,100
find really set me up also just 
for a good sleep because, you 

782
00:37:09,100 --> 00:37:10,600
know, going through the 
inventory of my day. 

783
00:37:10,600 --> 00:37:14,300
Also just will help calm me in 
and sort of put me in a state of

784
00:37:14,300 --> 00:37:16,000
sleep. 
And then in the morning it sort 

785
00:37:16,000 --> 00:37:18,500
of depends on the morning 
because some mornings, I have 

786
00:37:18,700 --> 00:37:21,600
six am client, so it's pretty 
much like I do. 

787
00:37:21,600 --> 00:37:27,600
My first client before I do my 
own daily sort of wake up and 

788
00:37:27,600 --> 00:37:31,300
then I, then I would do my sort 
of 30 minutes of them as an hour

789
00:37:31,300 --> 00:37:33,800
of depending on what it is. 
I do some journaling, I do. 

790
00:37:34,000 --> 00:37:38,000
Work out and I do my physio 
stuff because I had a hip injury

791
00:37:38,000 --> 00:37:40,700
by the eight years ago and then 
not and then I go about the rest

792
00:37:40,700 --> 00:37:42,100
of my day. 
So it depends on what I start 

793
00:37:42,100 --> 00:37:44,100
with. 
But I always have in the morning

794
00:37:44,100 --> 00:37:46,800
sometime either before my 
clients are after my first 

795
00:37:46,800 --> 00:37:48,800
client. 
I have about an hour to myself 

796
00:37:49,000 --> 00:37:52,300
where I do a workout and I 
Journal a little bit just like 

797
00:37:52,300 --> 00:37:58,100
free-flowing, like morning pages
and, you know, take a gratitude 

798
00:37:58,200 --> 00:38:00,800
moment and have some breakfast 
instead of just, you know, I 

799
00:38:00,808 --> 00:38:03,800
like to try to think about how 
how grateful I am. 

800
00:38:04,000 --> 00:38:06,600
I'm the things that I'm lucky to
have because it's easy to sort 

801
00:38:06,600 --> 00:38:08,900
of. 
I don't let life kind of take 

802
00:38:08,900 --> 00:38:11,000
over and lose a little bit of 
perspective. 

803
00:38:11,100 --> 00:38:13,300
Yeah. 
Did the, the journaling and the 

804
00:38:13,300 --> 00:38:15,500
meditation to that come pretty 
naturally to you? 

805
00:38:15,500 --> 00:38:17,800
Or was it kind of a struggle to 
get in the habit of doing that? 

806
00:38:19,200 --> 00:38:21,600
I'm sorry, I'm laughing because 
you can't see because we're not.

807
00:38:21,600 --> 00:38:24,400
I've never, but I have this cat 
very much vying for my attention

808
00:38:24,400 --> 00:38:28,700
right now, everybody, listening 
both at somebody else's home 

809
00:38:28,700 --> 00:38:32,200
right now because my house was 
there is massive drilling 

810
00:38:32,200 --> 00:38:33,800
outside my condo. 
So I had to discuss. 

811
00:38:34,300 --> 00:38:36,600
And so, this person has two cats
and a dog and their surrounding.

812
00:38:36,700 --> 00:38:39,900
It's rather than sorry. 
Can you the question was 

813
00:38:39,900 --> 00:38:43,200
meditation and journaling? 
Those are very hard things for 

814
00:38:43,200 --> 00:38:47,200
me because I find it hard to be 
still, so, meditation in 

815
00:38:47,200 --> 00:38:52,000
particular. 
Yeah, my therapist told me that 

816
00:38:52,000 --> 00:38:54,800
I should try it. 
And I read a book called true 

817
00:38:54,800 --> 00:38:58,300
happiness by Sharon salzberg. 
I that was a very helpful, you 

818
00:38:58,300 --> 00:39:01,600
know, she sort of has a similar 
idea but meditation that I do of

819
00:39:01,600 --> 00:39:03,800
exercise of just like start with
5. 

820
00:39:03,900 --> 00:39:07,200
For 10 minutes, start where you 
are, her book goes through, you 

821
00:39:07,200 --> 00:39:09,500
know, like 20 different ways, 
different types of meditation, 

822
00:39:09,500 --> 00:39:12,200
everything from like a walking 
meditation to loving-kindness 

823
00:39:12,200 --> 00:39:15,200
meditation and her idea is like 
doesn't matter which of these. 

824
00:39:15,200 --> 00:39:19,700
You like just do one of them, so
I tried that it's hard. 

825
00:39:19,700 --> 00:39:21,700
I like, yeah. 
The idea of sort of with 

826
00:39:21,700 --> 00:39:25,300
meditation is that, you know, 
your chair is always going to 

827
00:39:25,300 --> 00:39:28,300
swivel, like your mind is always
Gonna Leave You but like, how 

828
00:39:28,300 --> 00:39:30,300
quickly can you pull yourself 
back? 

829
00:39:30,800 --> 00:39:34,300
It's a lovely concept. 
It's hard to do for some Like me

830
00:39:34,300 --> 00:39:36,800
is very type A and I want to be 
moving, I want to be like 

831
00:39:36,800 --> 00:39:38,900
running and sweating and 
grunting. 

832
00:39:39,500 --> 00:39:42,100
So the idea of sitting still 
with my own boss, it's like 

833
00:39:42,100 --> 00:39:44,300
really why am I not doing 
something but I'm getting better

834
00:39:44,300 --> 00:39:47,600
at it slowly but surely right. 
It's a process. 

835
00:39:47,600 --> 00:39:50,600
Everything is a process. 
Yeah, I feel like I've failed 

836
00:39:50,600 --> 00:39:53,900
multiple times at, you know, 
carving out time for meditation 

837
00:39:53,900 --> 00:39:56,400
but I've figured out the 
solution for me at least I'm 

838
00:39:56,400 --> 00:40:00,000
going to get a sauna and I want 
to sit in a sauna for 20 minutes

839
00:40:00,000 --> 00:40:03,100
and then is going to be when I 
meditate as if I have the you 

840
00:40:03,100 --> 00:40:05,600
know, motive to Sit in the sun. 
It's going to make it much 

841
00:40:05,600 --> 00:40:06,800
easier. 
And with the song like you can't

842
00:40:06,800 --> 00:40:08,500
have your phone in there because
it's going to be too hot for the

843
00:40:08,500 --> 00:40:10,200
fire. 
It's like, that's going to be 

844
00:40:10,200 --> 00:40:13,400
like, yeah, Primo time and 
setting for me to actually 

845
00:40:13,400 --> 00:40:14,500
exist. 
It was meditating. 

846
00:40:14,500 --> 00:40:17,500
Yeah, so I love that because 
that's an example for every 

847
00:40:17,500 --> 00:40:19,400
listing of two really wonderful 
things. 

848
00:40:19,400 --> 00:40:23,100
The first one is that you can 
piggyback or Mary something you 

849
00:40:23,100 --> 00:40:27,200
love with something that you 
want to do like a new habit with

850
00:40:27,200 --> 00:40:29,400
something like a sauna that you 
really enjoy. 

851
00:40:29,400 --> 00:40:30,700
So and that could be with 
anything. 

852
00:40:30,700 --> 00:40:33,100
Like you know, if you're having 
a hard time working out, you 

853
00:40:33,100 --> 00:40:36,800
know, It was seeing a friend or 
instead of just taking your dog 

854
00:40:36,800 --> 00:40:38,600
for like a saunter something 
that you already do. 

855
00:40:38,600 --> 00:40:41,600
And you like, you can add some 
interval training to that or if 

856
00:40:41,600 --> 00:40:44,200
you like to hang out with your 
kids, like the, you know, make 

857
00:40:44,200 --> 00:40:46,800
it a sporting event, like, oh, 
you know, throw the ball around 

858
00:40:46,800 --> 00:40:50,300
or whatever, but marrying sort 
of habit that you have a desire 

859
00:40:50,300 --> 00:40:53,400
to create with something you 
already enjoy an RD. 

860
00:40:53,400 --> 00:40:57,500
Do can be so useful, but I also 
just really like the way you 

861
00:40:57,500 --> 00:41:00,600
said is that you made it work 
for you, right? 

862
00:41:00,600 --> 00:41:03,600
And that's I think the key. 
With all of this is I say to my 

863
00:41:03,600 --> 00:41:07,500
clients It's like moving has to 
be a non-negotiable, but how you

864
00:41:07,500 --> 00:41:10,200
move is up to you, right? 
And and I think for a lot of 

865
00:41:10,200 --> 00:41:12,500
people meditation needs to be on
a non-negotiable. 

866
00:41:12,500 --> 00:41:14,000
But how you meditate this up to 
you? 

867
00:41:14,000 --> 00:41:16,800
If you want to, as I said, you 
could do a walking meditation or

868
00:41:16,800 --> 00:41:19,700
you could do a sauna meditation,
whatever it is like, you know, 

869
00:41:19,700 --> 00:41:21,600
you can always tweak it. 
Once you start, as we said it 

870
00:41:21,607 --> 00:41:24,000
was exercise but I do think you 
have you ever heard the phrase? 

871
00:41:24,000 --> 00:41:26,400
Like, if you have time to 
meditate meditate, you should 

872
00:41:26,400 --> 00:41:28,700
meditate for 10 minutes but if 
you have no time to meditate, 

873
00:41:28,700 --> 00:41:33,300
you need to meditate for three 
hours but totally true but it's 

874
00:41:33,300 --> 00:41:35,100
just the thing. 
Like it's whatever. 

875
00:41:35,100 --> 00:41:37,700
We have a hard time. 
Prioritizing is probably the 

876
00:41:37,700 --> 00:41:40,100
thing that we need the most. 
Like I have a really hard time 

877
00:41:40,200 --> 00:41:42,800
prioritizing time off. 
I need that more than anything. 

878
00:41:42,900 --> 00:41:45,200
I need time off much more than I
need a ride because I run all 

879
00:41:45,200 --> 00:41:47,900
the time, but I do not give 
myself time off, you know? 

880
00:41:47,900 --> 00:41:52,300
So it's just, I don't know. 
Our habits are so based in, you 

881
00:41:52,300 --> 00:41:54,700
know, sort of your own 
childhood, like a fertilizer of 

882
00:41:54,700 --> 00:41:57,900
what we grew up with and are 
sort of own unique brand of 

883
00:41:57,900 --> 00:42:00,300
neuroses and unique brand of 
sort of fears. 

884
00:42:00,300 --> 00:42:02,800
And you know there's something 
about it for me of you know 

885
00:42:02,800 --> 00:42:04,700
growing up with a mom. 
That you know, we didn't have a 

886
00:42:04,707 --> 00:42:07,300
lot of money, single mom and 
acting is very precarious, you 

887
00:42:07,300 --> 00:42:09,900
don't always know if you have a 
job and so I have this thing 

888
00:42:09,900 --> 00:42:13,000
like I like to know I'm working 
on I like to make sure I'm 

889
00:42:13,000 --> 00:42:16,500
making money and I like to 
support myself and so I get it, 

890
00:42:16,500 --> 00:42:18,100
you know? 
So it's uniquely me. 

891
00:42:18,100 --> 00:42:22,000
And then I have to figure out 
how to fight those good neuroses

892
00:42:22,000 --> 00:42:23,600
that are not serving me, you 
know? 

893
00:42:23,600 --> 00:42:26,200
So yeah. 
Anyway, I love the fact that you

894
00:42:26,200 --> 00:42:28,500
found a way to meditate. 
Yeah, it's like doing those 

895
00:42:28,500 --> 00:42:32,600
things that weird least, you 
know likely are least desirable 

896
00:42:32,600 --> 00:42:34,800
to do those do. 
It should likely be done. 

897
00:42:34,800 --> 00:42:37,400
First, I feel like the, as the 
day progresses, so much easier 

898
00:42:37,400 --> 00:42:39,700
to talk yourself out of doing 
whatever whether that's working 

899
00:42:39,700 --> 00:42:41,400
out or whatever, the case may 
be. 

900
00:42:41,400 --> 00:42:43,600
But I feel like if you just 
knock that thing out of the park

901
00:42:43,600 --> 00:42:46,700
for very first thing in the day 
and then your likelihood of 

902
00:42:46,800 --> 00:42:49,100
actually getting it finished and
completed is going to be just 

903
00:42:49,100 --> 00:42:53,100
exponentially higher, 100%. 
You need to front-load any of 

904
00:42:53,100 --> 00:42:57,100
the activities that you're not 
good at or don't want to do 

905
00:42:57,100 --> 00:42:59,400
because it's just so easy for 
life to take over. 

906
00:42:59,400 --> 00:43:01,400
And then it's like, oh, I forgot
to do that. 

907
00:43:01,400 --> 00:43:04,000
Okay? 
And forgot in quotes, you No. 

908
00:43:04,000 --> 00:43:07,200
Like, you know, either 
consciously or unconsciously for

909
00:43:07,200 --> 00:43:09,500
god, well, I don't have time to 
meditate anywhere. 

910
00:43:09,500 --> 00:43:11,800
It's also the don't have time. 
Write, like, you're doing 

911
00:43:11,800 --> 00:43:13,800
something for five minutes, 
everybody has five minutes. 

912
00:43:13,800 --> 00:43:16,400
You can meditate as you wait for
the bus or if you have kids are 

913
00:43:16,400 --> 00:43:18,400
running late for school, then 
take a moment and close your 

914
00:43:18,400 --> 00:43:24,600
eyes and like there's always a 
way to filter it into like 

915
00:43:24,600 --> 00:43:27,000
pepper it into your life. 
You just have to find like find 

916
00:43:27,000 --> 00:43:28,200
Solutions. 
That's the thing. 

917
00:43:28,300 --> 00:43:31,200
My mom used to always say, to me
Kathleen, there's always a 

918
00:43:31,200 --> 00:43:34,200
solution and that's one of the 
biggest gift, she gave me Like 

919
00:43:34,200 --> 00:43:36,900
just that mindset of, you know, 
I don't necessarily know what 

920
00:43:36,900 --> 00:43:40,000
the solution is yet, but either 
you find it, and if you can't 

921
00:43:40,000 --> 00:43:42,800
find it, you create it. 
Like, that is the power we have 

922
00:43:42,800 --> 00:43:45,700
as human beings. 
What's the biggest time sink 

923
00:43:45,700 --> 00:43:47,600
that you struggle with? 
Like, is it social media? 

924
00:43:47,600 --> 00:43:50,300
Or what would be the biggest 
thing that just sucks time away.

925
00:43:50,300 --> 00:43:55,800
That is not productive hours. 
I have a lot of time that's not 

926
00:43:55,800 --> 00:43:58,600
productive hours which is I 
actually think part of my 

927
00:43:58,600 --> 00:44:01,600
problem, like I really think 
that if my therapist was here 

928
00:44:01,600 --> 00:44:03,800
which she would say is I need 
much more time. 

929
00:44:03,800 --> 00:44:05,600
That is unproductive. 
Yeah. 

930
00:44:05,700 --> 00:44:09,100
Not social media unproductive. 
But like I need to sort of sit 

931
00:44:09,100 --> 00:44:14,700
and read a book or sit and 
meditate or just like play more,

932
00:44:14,700 --> 00:44:17,200
like more games or that. 
So productive in another way. 

933
00:44:17,200 --> 00:44:22,200
That's, you know, fun and joy 
and but for better and worse, 

934
00:44:22,200 --> 00:44:25,900
I'm pretty. 
The iron fisted with my time. 

935
00:44:25,900 --> 00:44:27,600
Which I think James, my partner 
would say that. 

936
00:44:27,600 --> 00:44:30,400
That's both my best. 
And also unbelievably one of my 

937
00:44:30,400 --> 00:44:32,700
most annoying qualities because 
it's like, okay, this is 

938
00:44:32,700 --> 00:44:34,300
budgeted for half an hour and we
move on. 

939
00:44:34,300 --> 00:44:36,000
Now, click know what? 
We always like, what's going on?

940
00:44:36,000 --> 00:44:40,300
No, no, yeah, I don't know. 
I like reruns of Beverly Hills 

941
00:44:40,300 --> 00:44:41,700
90210. 
That's my favorite. 

942
00:44:41,700 --> 00:44:43,800
One of my favorite television 
shows and Buffy the Vampire, 

943
00:44:43,800 --> 00:44:45,300
Slayer. 
Yeah, you go. 

944
00:44:45,400 --> 00:44:47,000
There you go. 
I feel like, like, for the 

945
00:44:47,000 --> 00:44:50,500
taipei's like you and I doing 
something like that is totally 

946
00:44:50,500 --> 00:44:54,400
quote, unquote unproductive, 
which in reality is very The is 

947
00:44:54,400 --> 00:44:55,400
yeah. 
Contagious. 

948
00:44:55,400 --> 00:44:57,800
You just have to have the 
wherewithal to know when you 

949
00:44:57,800 --> 00:44:59,300
need that and when you need it, 
you know. 

950
00:44:59,400 --> 00:45:02,400
Oh my God. 
You're so wise it's knowing what

951
00:45:02,400 --> 00:45:05,300
you need versus what you want. 
And that is just so tricky 

952
00:45:05,300 --> 00:45:09,000
because if you are type A and 
you get so much of your worth 

953
00:45:09,000 --> 00:45:12,800
and so much of just everything 
from feeling, like you're always

954
00:45:12,800 --> 00:45:16,300
doing what you need. 
It's all about balance out, 

955
00:45:16,300 --> 00:45:17,800
right? 
Like, if you biased towards the 

956
00:45:17,800 --> 00:45:20,900
person who sort of sits and 
doesn't do, you know, plays on 

957
00:45:20,900 --> 00:45:23,100
their phone or sleeps all the 
time. 

958
00:45:23,300 --> 00:45:24,800
Whatever, watching a lot of 
Netflix. 

959
00:45:24,800 --> 00:45:27,800
And yeah, so you need a little 
bit more like, 15% more like, 

960
00:45:27,800 --> 00:45:30,600
get up and go. 
But if you're the type of person

961
00:45:30,600 --> 00:45:34,000
who biases to never meditating, 
to never sleeping to never doing

962
00:45:34,000 --> 00:45:35,800
any of that, then you need to 
sort of redefine. 

963
00:45:35,800 --> 00:45:38,200
What productivity is. 
My therapist says this to me all

964
00:45:38,200 --> 00:45:40,500
the time, like, joy and fun and 
all that stuff. 

965
00:45:40,500 --> 00:45:42,100
It's productive. 
It's just a different type of 

966
00:45:42,100 --> 00:45:46,100
productive it's and it's helping
you be a better version but 

967
00:45:46,100 --> 00:45:49,300
better as in like a more calm 
centered. 

968
00:45:51,100 --> 00:45:53,800
Favorite but I like this idea of
not my best version of Kathleen 

969
00:45:53,800 --> 00:45:56,300
but my favorite version of 
Kathleen like and what feels 

970
00:45:56,300 --> 00:46:00,700
good in my skin to be Kathleen 
you know and you know going to 

971
00:46:00,707 --> 00:46:03,400
the park with the dog and like 
throwing the ball. 

972
00:46:03,600 --> 00:46:06,300
It's unproductive and totally 
productive all the same time 

973
00:46:06,300 --> 00:46:08,300
because it's just a more 
Balanced Life. 

974
00:46:08,600 --> 00:46:09,900
Yeah, no I can totally get 
behind that. 

975
00:46:09,900 --> 00:46:14,100
I've tried to shift my thinking 
away from this concept of 

976
00:46:14,200 --> 00:46:18,000
balance because I think often 
times this imagery of balance 

977
00:46:18,000 --> 00:46:20,600
involves you know, a teetering 
tottering? 

978
00:46:20,800 --> 00:46:23,400
Teeter-totter is one's going up 
and one going down. 

979
00:46:23,500 --> 00:46:26,500
I've instead, tried to shift my 
focus towards this idea, that 

980
00:46:26,500 --> 00:46:29,200
everything in my life is 
symbiotic in nature. 

981
00:46:29,500 --> 00:46:31,800
And there's this concept of ten.
Segregate. 

982
00:46:31,800 --> 00:46:35,000
So tensional Integrity. 
As I'm pulling one thing other 

983
00:46:35,000 --> 00:46:36,000
things. 
Yeah. 

984
00:46:36,000 --> 00:46:37,100
Yeah. 
I love chemical. 

985
00:46:37,100 --> 00:46:38,700
Yeah, yeah. 
I like that. 

986
00:46:38,700 --> 00:46:40,200
Yeah. 
I've heard that critique of 

987
00:46:40,200 --> 00:46:43,600
balance before and I think I 
agree with that on sort of like 

988
00:46:43,600 --> 00:46:45,800
an intellectual level, I think 
so much. 

989
00:46:45,800 --> 00:46:48,300
It's just finding the word that 
works for you. 

990
00:46:48,300 --> 00:46:50,700
Like when I think about, I 
actually don't really think 

991
00:46:50,800 --> 00:46:53,600
Think of like finding a perfect 
Middle Ground. 

992
00:46:53,600 --> 00:46:57,200
I sort of just think of 
everything always in flux, and I

993
00:46:57,200 --> 00:47:01,600
guess, maybe it's just because 
I'm so skewed biased in One 

994
00:47:01,600 --> 00:47:03,300
Direction. 
I don't think about getting 

995
00:47:03,300 --> 00:47:07,000
myself to of any perfect middle.
I just sort of, think of, it's 

996
00:47:07,000 --> 00:47:10,300
almost more like, in my brain. 
My, my life is very much like a 

997
00:47:10,300 --> 00:47:11,900
light switch. 
It's like either I'm working all

998
00:47:11,900 --> 00:47:15,800
the time or I fear that I'm 
going to be like, quote-unquote 

999
00:47:15,800 --> 00:47:17,200
lazy. 
Like I feel like I'm going to go

1000
00:47:17,200 --> 00:47:20,200
back to my old version of 
Kathleen which is like a light 

1001
00:47:20,200 --> 00:47:21,300
switch. 
The The direction. 

1002
00:47:21,300 --> 00:47:24,600
And so, when I think of balance 
I almost think of just like a 

1003
00:47:24,600 --> 00:47:29,100
dimmer switch like just finding 
ways to be a little bit less 

1004
00:47:29,100 --> 00:47:32,400
skewed in One Direction. 
Yeah, yeah. 

1005
00:47:32,400 --> 00:47:35,900
More of like an equilibrium may 
be less than a balance and a 

1006
00:47:35,908 --> 00:47:39,300
being aware of all the different
parts of what I want to be in my

1007
00:47:39,300 --> 00:47:42,600
life that social connection, you
know, the friends and the family

1008
00:47:42,600 --> 00:47:45,700
and the exercise and everything,
but I like the tents Equity. 

1009
00:47:45,700 --> 00:47:48,500
Like, we talked about that a lot
in with the body, like the 

1010
00:47:48,500 --> 00:47:52,000
tensaiga T model of the body. 
Versus just pure like by a 

1011
00:47:52,000 --> 00:47:55,300
mechanical model of the body and
I've never really thought about 

1012
00:47:55,300 --> 00:47:59,700
applying that to all of the 
different aspects of my life. 

1013
00:47:59,700 --> 00:48:01,700
So I'm going to think on that, 
I'm going to Noodle on that. 

1014
00:48:01,800 --> 00:48:04,200
I like yeah yeah that's worked 
really well for me because I 

1015
00:48:04,207 --> 00:48:07,700
don't know, I just like I'm an 
extremist type person but I 

1016
00:48:07,700 --> 00:48:12,300
recognize that I can't be 100% 
with all things, 100% of time. 

1017
00:48:12,300 --> 00:48:16,400
It's better to be, you know, 
it's better to be 90% 100% of 

1018
00:48:16,408 --> 00:48:18,500
time than a hundred percent 10 
percent of time. 

1019
00:48:18,500 --> 00:48:22,900
So to say so figuring out, Where
that lies and then just doubling

1020
00:48:22,900 --> 00:48:25,600
down those things that I think 
are moving the overall needle 

1021
00:48:25,600 --> 00:48:29,100
forward throughout every aspect 
of my life that I want to excel 

1022
00:48:29,100 --> 00:48:31,300
in. 
So you're kind of just figuring 

1023
00:48:31,300 --> 00:48:33,500
out and defining what that looks
like for me. 

1024
00:48:33,900 --> 00:48:37,200
But, you know, for me, and for 
you to it sounds, it's 

1025
00:48:37,200 --> 00:48:40,700
oftentimes, you know, favoring 
that of the work, or the career,

1026
00:48:40,700 --> 00:48:44,000
or the clientele. 
Yeah, so much everything else. 

1027
00:48:44,200 --> 00:48:46,600
And it's unfortunate because, 
like, like Crystal my wife, for 

1028
00:48:46,600 --> 00:48:48,900
instance, like the people that 
are closest to, you are willing 

1029
00:48:48,900 --> 00:48:51,400
to put up with the most 
bullshit's, like you Bruce that 

1030
00:48:51,400 --> 00:48:54,900
total as you can which is not 
fair but it's just kind of how 

1031
00:48:54,900 --> 00:48:56,700
we're wired. 
So just kind of putting systems 

1032
00:48:56,700 --> 00:49:00,100
into place so that that is not 
the case more often than not. 

1033
00:49:00,100 --> 00:49:03,600
I guess I completely completely 
agree act just ever. 

1034
00:49:03,600 --> 00:49:06,700
So slightly dialing down that 
aspect and dialing up other 

1035
00:49:06,700 --> 00:49:11,300
aspects of our life. 
Yeah, I one of the podcast that 

1036
00:49:11,300 --> 00:49:13,600
just changed my life. 
I actually forget, which 

1037
00:49:13,600 --> 00:49:15,700
podcast, it was odd that it was 
with this woman Kristin, Neff, 

1038
00:49:15,700 --> 00:49:18,900
who does a lot of work on 
self-compassion and the 

1039
00:49:18,900 --> 00:49:22,300
interviewer was saying, look A 
lot of Pride shows they now will

1040
00:49:22,300 --> 00:49:24,700
I just tell my kids to like, you
know, do their best? 

1041
00:49:24,700 --> 00:49:26,600
And then I'll always do their 
best at everything. 

1042
00:49:26,600 --> 00:49:28,900
And I'll and then that's all. 
That's what counts? 

1043
00:49:29,400 --> 00:49:33,100
And Kristen just took this pause
and she basically said, if you 

1044
00:49:33,100 --> 00:49:37,200
tell your kid, if you tell your 
kid or anybody to be their best 

1045
00:49:37,200 --> 00:49:39,300
at everything, they will end up 
in the hospital. 

1046
00:49:39,300 --> 00:49:43,800
It is not possible to give 100% 
to everything all at once. 

1047
00:49:44,000 --> 00:49:48,300
She's like instead, tell your 
kids to figure out the one, two,

1048
00:49:48,300 --> 00:49:52,100
three, four, five, things that 
they want to Be their best at 

1049
00:49:52,100 --> 00:49:58,200
and give 100% at that and then 
be okay showing up for the rest 

1050
00:49:58,300 --> 00:50:00,000
and I thought that was a really 
sort of what you were talking 

1051
00:50:00,000 --> 00:50:03,600
about of like the, you know, 100
percent versus 90% in 10 and 

1052
00:50:03,600 --> 00:50:06,400
that I thought that was a really
interesting just idea. 

1053
00:50:06,400 --> 00:50:09,400
And so I try to think about that
in life as well. 

1054
00:50:09,400 --> 00:50:13,100
Like what today am I going to 
really try to excel at and then 

1055
00:50:13,100 --> 00:50:16,300
what today is okay, like some 
workouts it just the point of 

1056
00:50:16,300 --> 00:50:18,500
like just going and doing that's
totally okay. 

1057
00:50:18,500 --> 00:50:20,600
It doesn't have to be a ten out.
It doesn't have to be in a race.

1058
00:50:20,800 --> 00:50:23,900
All the time, you know, be races
and see races. 

1059
00:50:23,900 --> 00:50:25,100
Like if you're an athlete, 
right? 

1060
00:50:25,100 --> 00:50:27,400
Like they have their place to 
that's where you get practice 

1061
00:50:27,400 --> 00:50:30,200
and that's where you get sort 
of, you know, as a triathlete 

1062
00:50:30,200 --> 00:50:32,300
that's where you get the 
practice of like going from 

1063
00:50:32,300 --> 00:50:35,700
swimming to biking and it's they
have a different purpose, those 

1064
00:50:35,700 --> 00:50:41,500
times in life where you show up.
So I don't, I don't know, like I

1065
00:50:41,508 --> 00:50:45,700
think for exercise it's just a 
matter of understanding that the

1066
00:50:45,700 --> 00:50:47,600
sum of the parts is greater than
each individual. 

1067
00:50:47,600 --> 00:50:49,700
Like it doesn't each workout 
doesn't have to be a 10 out of 

1068
00:50:49,700 --> 00:50:52,500
10, it doesn't have to be Your 
best workout ever, to be 

1069
00:50:52,500 --> 00:50:56,200
extremely worthwhile, like, so 
much of it is showing up, it's 

1070
00:50:56,200 --> 00:50:58,000
just consistently showing up for
yourself. 

1071
00:50:58,000 --> 00:51:01,900
And then eventually you wake up 
and you're like, oh, I do feel 

1072
00:51:01,900 --> 00:51:04,100
overall better, you know. 
Yeah. 

1073
00:51:04,100 --> 00:51:06,800
And I feel like, you know, if 
you are moving, if your, if you 

1074
00:51:06,800 --> 00:51:09,700
have some for minimum, it's much
easier to keep that momentum 

1075
00:51:09,700 --> 00:51:12,800
going as opposed to trying to 
stop and are just start an 

1076
00:51:13,300 --> 00:51:15,000
immobile object. 
You know, stuff people that are 

1077
00:51:15,000 --> 00:51:16,800
working at, it's not really a 
habit like for you. 

1078
00:51:16,800 --> 00:51:20,000
And I working at is as much part
of the day as brushing our teeth

1079
00:51:20,000 --> 00:51:21,900
I could just Happens. 
Yeah, fault. 

1080
00:51:21,900 --> 00:51:25,000
But for people, that's not a 
habit, you know, I kind of like 

1081
00:51:25,000 --> 00:51:28,400
this idea of working at every 
single day, not necessarily 

1082
00:51:28,400 --> 00:51:30,100
going all-in. 
Trying to hit PRS every single 

1083
00:51:30,100 --> 00:51:31,400
day. 
But just simply getting some 

1084
00:51:31,400 --> 00:51:33,600
movement in every single day 
that way they don't have this 

1085
00:51:33,600 --> 00:51:37,400
like planned, you know, off day 
or like several off days. 

1086
00:51:37,400 --> 00:51:41,200
Like if you refer to it as like 
an off day there, it's like for 

1087
00:51:41,200 --> 00:51:44,300
me whenever I take a quote 
unquote off day, the next day 

1088
00:51:44,300 --> 00:51:47,100
back is much harder than it had.
I never taken off there, you 

1089
00:51:47,100 --> 00:51:49,800
know, so just keep performing 
and goings is key. 

1090
00:51:50,600 --> 00:51:53,400
Yeah, I think that's very, very 
true but I also think that 

1091
00:51:53,400 --> 00:51:56,500
what's interesting is that we 
all have sort of better and 

1092
00:51:56,500 --> 00:52:00,400
worst days, but as you get more 
fit and as exercising gets more 

1093
00:52:00,400 --> 00:52:03,200
habitual. 
What you define, as a better and

1094
00:52:03,200 --> 00:52:05,900
worse day, really changes. 
So and the better or worse week.

1095
00:52:05,900 --> 00:52:07,800
Great. 
So my quote unquote off days, 

1096
00:52:07,800 --> 00:52:10,100
I'm still walking like ten 
fifteen thousand steps because I

1097
00:52:10,100 --> 00:52:11,700
have the dog and we go for 
walks. 

1098
00:52:11,700 --> 00:52:15,000
And so whereas like 1015 
Thousand Steps, 20 years ago 

1099
00:52:15,000 --> 00:52:17,600
would have been a crazy exercise
day for me, right? 

1100
00:52:17,600 --> 00:52:21,600
So what I Define as sort of my 
like a day days at a workouts is

1101
00:52:21,600 --> 00:52:24,300
very different now than it was 
before. 

1102
00:52:24,300 --> 00:52:28,400
So I think it's important to 
sort of realize that everyone is

1103
00:52:28,400 --> 00:52:30,700
always going to have better and 
worse days. 

1104
00:52:30,800 --> 00:52:33,800
You're going to have sort of 
date like you need recovery day.

1105
00:52:33,800 --> 00:52:37,100
Do you need, you know, you need 
those a days and be days and see

1106
00:52:37,100 --> 00:52:39,600
days. 
But what you, what you define of

1107
00:52:39,600 --> 00:52:41,500
those things is going to change.
Like, there's always going to be

1108
00:52:41,500 --> 00:52:44,400
some undulation, but you're 
going to undulated a higher 

1109
00:52:44,400 --> 00:52:46,700
Paradigm. 
The fitter you get, so you're 

1110
00:52:46,700 --> 00:52:50,200
never aiming for perfect, you're
aiming for progress? 

1111
00:52:50,500 --> 00:52:52,500
Yeah, so you want your better 
days to be better and you want 

1112
00:52:52,500 --> 00:52:55,300
your worst case to be like the 
better than your old worst days?

1113
00:52:55,600 --> 00:52:57,600
Yeah, 100%. 
Well Kathleen. 

1114
00:52:57,600 --> 00:53:00,500
What's on the horizon for you 
like with you having this 

1115
00:53:00,500 --> 00:53:02,400
Progressive overload on your 
life getting better and all 

1116
00:53:02,400 --> 00:53:04,200
aspects, like what is on the 
horizon fee? 

1117
00:53:04,200 --> 00:53:06,500
That you're super excited about 
doubling down on and just 

1118
00:53:06,500 --> 00:53:10,400
improving. 
Well, I'm very, I offer this 

1119
00:53:10,500 --> 00:53:13,000
five-week group coaching courses
called kick your ass with 

1120
00:53:13,000 --> 00:53:14,500
compassion. 
So, I'm starting another one 

1121
00:53:14,500 --> 00:53:16,800
November 10th. 
I really love that because it 

1122
00:53:16,800 --> 00:53:20,000
allows me to connect with a 
greater number of people and 

1123
00:53:20,000 --> 00:53:21,900
said, Of just one-on-one 
training its online. 

1124
00:53:21,900 --> 00:53:25,800
It says, umm it's five weeks and
it's great, it's coaching. 

1125
00:53:25,800 --> 00:53:27,600
So it's not exercise. 
You're not, you know, doing 

1126
00:53:27,600 --> 00:53:29,500
squats and lunges. 
It's really about mindset. 

1127
00:53:29,500 --> 00:53:32,100
It's about connecting the dots 
between wanting and doing so 

1128
00:53:32,100 --> 00:53:35,400
goal-setting Court course. 
So, really like you come in, you

1129
00:53:35,600 --> 00:53:37,800
learn the science of achieving a
goal. 

1130
00:53:37,900 --> 00:53:40,200
So that's great is really fun 
because it's people from all 

1131
00:53:40,200 --> 00:53:43,700
over the world who joined so 
that on a professional level, I 

1132
00:53:43,700 --> 00:53:46,600
like helping people kick their 
own ass but with compassion you 

1133
00:53:46,600 --> 00:53:48,800
know, hold their toes to the 
fire but do it because they 

1134
00:53:48,800 --> 00:53:51,500
respect and love themselves. 
Not be As now they hate 

1135
00:53:51,500 --> 00:53:55,100
themselves. 
And personally, we actually just

1136
00:53:55,100 --> 00:53:58,900
booked like an hour ago, a trip 
to Whistler, which I'm really 

1137
00:53:58,900 --> 00:54:02,100
excited about because my mom 
she's a movie in the Whistler, 

1138
00:54:02,100 --> 00:54:04,800
Film Festival as Premier, and 
it's a whisper from Festival. 

1139
00:54:04,800 --> 00:54:07,700
So, my Mom and James and myself 
were all going to go to Whistler

1140
00:54:07,700 --> 00:54:10,800
for 5 days and see my mom's 
movie and have some good food, 

1141
00:54:10,800 --> 00:54:13,200
and I think will be really fun. 
I'm very excited and that sort 

1142
00:54:13,200 --> 00:54:17,200
of goes with that bucket of, you
know, looking in advance to the 

1143
00:54:17,200 --> 00:54:21,200
month that's coming and saying, 
like Okay, In that month, when 

1144
00:54:21,200 --> 00:54:24,700
is your time off going to be 
and, you know, making being very

1145
00:54:24,700 --> 00:54:29,300
intentional with my time and I 
think intentionality is huge. 

1146
00:54:29,400 --> 00:54:32,000
Yeah, hundred percent agree. 
I feel like you know kind of 

1147
00:54:32,000 --> 00:54:34,200
going back to the personal 
aspect of things. 

1148
00:54:34,700 --> 00:54:38,200
Your mom knowing what she knows 
about you and the type of person

1149
00:54:38,200 --> 00:54:41,600
that you are you making that 
time, dedicate that time to her 

1150
00:54:41,600 --> 00:54:45,000
and supporting her is going to 
mean so much more to her than 

1151
00:54:45,000 --> 00:54:47,300
you probably even realize. 
And I feel like when you have 

1152
00:54:47,300 --> 00:54:50,000
family members and you make that
time for them that's like a 

1153
00:54:50,000 --> 00:54:52,500
really Good way to just kind of 
work that into the system. 

1154
00:54:52,700 --> 00:54:55,400
Like if you've got all these 
specific goals and aspirations, 

1155
00:54:55,400 --> 00:54:57,900
you know, when your career path 
in your business, but you have 

1156
00:54:57,900 --> 00:55:00,900
these times carved out for 
specific family members, that's 

1157
00:55:00,900 --> 00:55:04,300
like a great way to check that 
box for for you and Kevin 

1158
00:55:04,300 --> 00:55:07,200
proving that aspect of your life
but also it means so much more 

1159
00:55:07,200 --> 00:55:08,000
to them. 
So it's awesome that you're 

1160
00:55:08,000 --> 00:55:10,100
doing that. 
Yeah, I think you're well, I 

1161
00:55:10,100 --> 00:55:13,500
think that, you know, as we have
been talking about the more 

1162
00:55:13,500 --> 00:55:16,100
something becomes habitual and 
the more you can see the 

1163
00:55:16,100 --> 00:55:19,300
positives of doing it right, the
more you exercise, you feel good

1164
00:55:19,300 --> 00:55:22,100
that you want exercise. 
More and I just think vacation 

1165
00:55:22,100 --> 00:55:24,600
and time with friends and family
is a very similar idea like I 

1166
00:55:24,600 --> 00:55:27,600
think partly over the pandemic I
was just seeing fewer people. 

1167
00:55:27,600 --> 00:55:31,000
I wasn't seeing my mom as much 
and now it's time to sort of get

1168
00:55:31,000 --> 00:55:34,400
out and do more things and the 
more I get back in the habit of 

1169
00:55:34,400 --> 00:55:38,000
seeing my mom more and doing 
more fun things away from my 

1170
00:55:38,000 --> 00:55:39,300
home. 
I think I will also just 

1171
00:55:39,300 --> 00:55:43,400
remember how much I used to love
it and that desire will drive 

1172
00:55:43,500 --> 00:55:45,500
Behavior, you know? 
So I think it comes full circle 

1173
00:55:45,500 --> 00:55:47,000
to everything. 
We've talked about, like, if you

1174
00:55:47,000 --> 00:55:50,100
want to have a confidence to do 
something again, you have to do 

1175
00:55:50,100 --> 00:55:51,400
it. 
First time even though the first

1176
00:55:51,400 --> 00:55:53,100
time the little bit scary, 
right? 

1177
00:55:53,300 --> 00:55:56,200
No, I totally hundred percent 
agree. 100% agree. 

1178
00:55:56,400 --> 00:55:57,600
Well, where do people go to find
out? 

1179
00:55:57,600 --> 00:56:00,700
More about you dive deeper into 
your ecosystem and sign up for 

1180
00:56:00,700 --> 00:56:02,200
this. 
Kick your ass with a compassion 

1181
00:56:02,200 --> 00:56:04,500
course. 
My website is Kathleen, 

1182
00:56:04,500 --> 00:56:09,400
Trotter.com, and I am fit by 
Kathleen t on all the sort of 

1183
00:56:09,400 --> 00:56:11,700
Instagram, Twitter, Facebook, 
all that kind of stuff. 

1184
00:56:11,700 --> 00:56:14,400
So, I'm always open to people's 
questions. 

1185
00:56:14,400 --> 00:56:16,500
So if they want to get in 
contact with me and talked about

1186
00:56:16,500 --> 00:56:18,300
their fitness journey, I am 
always around. 

1187
00:56:18,400 --> 00:56:20,000
Awesome. 
I'll certainly link out, make it

1188
00:56:20,000 --> 00:56:20,900
easy. 
Of people to find you. 

1189
00:56:20,900 --> 00:56:23,600
One other thing, we really love 
the same books. 

1190
00:56:23,600 --> 00:56:27,400
Like the, you're the one thing 
Atomic habits, you ought to read

1191
00:56:27,400 --> 00:56:29,600
discipline is Destiny by Ryan 
holiday. 

1192
00:56:29,600 --> 00:56:31,800
If you haven't already. 
I love Ryan holiday. 

1193
00:56:31,800 --> 00:56:34,300
Of course, I've read that book, 
I think, but I don't know if 

1194
00:56:34,300 --> 00:56:37,000
I've read all of his books, but 
ya know, I'm a huge stoic 

1195
00:56:37,000 --> 00:56:39,800
philosophy. 
I often joke to James, but I'm a

1196
00:56:39,800 --> 00:56:42,600
stoic Buddhist, and he thinks 
that's hilarious because he's, 

1197
00:56:42,600 --> 00:56:44,300
like, you are neither stoic nor 
Buddhist. 

1198
00:56:44,300 --> 00:56:48,300
But, let me tell you, I tried 
really hard to live the, some of

1199
00:56:48,308 --> 00:56:51,700
the stoic virtues and also, to 
be fair They examine and in my 

1200
00:56:51,700 --> 00:56:54,300
approach to life. 
But anyway, so yes, I love Ryan 

1201
00:56:54,300 --> 00:56:55,800
holiday. 
So thank you very much for that 

1202
00:56:55,800 --> 00:56:58,000
recommendation. 
Yeah, no, it's awesome step for 

1203
00:56:58,000 --> 00:56:59,300
speaking the same language for 
sure. 

1204
00:56:59,600 --> 00:57:01,800
Yes, for sure. 
And people listening, if they do

1205
00:57:01,800 --> 00:57:05,100
like any of the books we've 
chatted about on my website and 

1206
00:57:05,100 --> 00:57:07,600
I do a book sort of reviews, are
not really reviews. 

1207
00:57:07,600 --> 00:57:10,300
They're like, I take the main 
tip takeaways from the book and 

1208
00:57:10,300 --> 00:57:13,000
apply it to health and wellness.
So there's one on Atomic habits.

1209
00:57:13,300 --> 00:57:16,400
I have one on Carol dweck's 
growth mindset. 

1210
00:57:16,400 --> 00:57:18,600
I have a bunch of Brené Brown 
books. 

1211
00:57:18,900 --> 00:57:20,100
I have, I don't have a ton of 
bugs. 

1212
00:57:20,200 --> 00:57:21,700
Probably have a couple Ryan 
holiday. 

1213
00:57:21,700 --> 00:57:25,800
I think I did one for Stillness 
is the key but anyway so you can

1214
00:57:25,800 --> 00:57:28,300
if you are interested in reading
some self development books and 

1215
00:57:28,300 --> 00:57:29,900
you're like which book should I 
start with? 

1216
00:57:29,900 --> 00:57:33,400
But you can look on the website 
and do a deep dive into the 

1217
00:57:33,600 --> 00:57:35,400
books and how they might apply 
to your health Journey. 

1218
00:57:35,600 --> 00:57:37,000
Awesome, awesome. 
That's awesome. 

1219
00:57:37,000 --> 00:57:38,500
Resource that you put out there 
for people. 

1220
00:57:40,700 --> 00:57:43,100
Kathleen has been an absolute 
pleasure chatting with you. 

1221
00:57:43,100 --> 00:57:45,500
I've thoroughly enjoyed it. 
Like I've learned quite a bit. 

1222
00:57:45,600 --> 00:57:48,000
I will link out to your site, 
your socials, make it easy 

1223
00:57:48,000 --> 00:57:50,400
people to find you if there's 
ever anything I could do for you

1224
00:57:50,400 --> 00:57:52,200
at all, by all means just reach 
out. 

1225
00:57:52,207 --> 00:57:53,800
Let me know. 
This was so fun. 

1226
00:57:54,400 --> 00:57:55,300
Take care. 
Have a good one. 

1227
00:57:40,700 --> 00:57:43,100
Kathleen has been an absolute 
pleasure chatting with you. 

1228
00:57:43,100 --> 00:57:45,500
I've thoroughly enjoyed it. 
Like I've learned quite a bit. 

1229
00:57:45,600 --> 00:57:48,000
I will link out to your site, 
your socials, make it easy 

1230
00:57:48,000 --> 00:57:50,400
people to find you if there's 
ever anything I could do for you

1231
00:57:50,400 --> 00:57:52,200
at all, by all means just reach 
out. 

1232
00:57:52,207 --> 00:57:53,800
Let me know. 
This was so fun. 

1233
00:57:54,400 --> 00:57:55,300
Take care. 
Have a good one.