Health
2700: Get Back on Track With the 24-Hour Reset HACK
In this episode of Mind Pump, the hosts discuss the common pitfalls of fitness journeys and introduce the powerful 24-Hour Reset Hack to help listeners get back on track after setbacks. They emphasize...
2700: Get Back on Track With the 24-Hour Reset HACK
Health •
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Interactive Transcript
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If you want to pump your body and expand your mind, there's only one place to go.
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Mind, pop, mind, pop with your hosts.
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Salda Stefano, Adam Schaefer, and Justin Andrews.
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You just found the most downloaded fitness, health, and entertainment podcasts.
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This is Mind Pump today's episode.
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You messed up.
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We're going to teach you how to get back on track with the 24 hour reset hack.
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This episode is brought to you by a sponsor, Legion.
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Go to buy legion.com.
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That's BY-LEG-I-O-N.com forward slash Mind Pump.
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Back to the show.
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The fail rate on fitness, the amount of people that gain weight after they lose it, is 90
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plus percent after the first year.
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It's huge.
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Why?
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Well, there's a lot of reasons why, but one of them is when people make a mistake, they
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make two big mistakes afterwards and it's very difficult to get back on track.
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Here we're going to do today.
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We're going to teach you something.
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It's called the 24 hour reset hack.
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It's extremely powerful.
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Use it when you mess up because you will and watch what happens.
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Your success will go through the roof.
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Is this inspired by what we talked about in the crew?
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I just want to call it a mulligan.
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Yeah.
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That's the first part of what we talked about.
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By the way, is it 90?
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I thought it was 80 something percent.
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Is it really 90?
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90% of people gain the weight back.
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I mean, you can find different studies.
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I think I've seen it.
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It's only 1085 to 90%.
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I think I've been immersing 70, 80 in the first year and then after that, it goes down.
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It goes all the way up to 90.
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It's like, it's a few people three years in a row of staying healthy.
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No, and this is why, look, I bet people listening and watching this right now, they've probably
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done this.
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I've said this before in other podcasts.
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We don't have a weight, an obesity issue or weight loss issue.
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That's not the challenge.
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The challenge is keeping it off.
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Millions of people every year lose weight or get into quote unquote shape, but almost nobody
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is able to maintain it.
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There's a lot of reasons why.
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We've talked about many of the reasons why on this podcast, but one of them is when you
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hit that bump in the road or you make a mistake, you're doing well.
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Then for whatever reason, you lose consistency for a week or you're great on your diet and
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then you fall off for a week or two weeks or a month or a day even.
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It can be very difficult to get back on track for a lot of people and there's a lot of
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reasons why, but I want to talk about like, what do you do because you're going to mess
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up?
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This is the thing I want people to understand.
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You are not going to be perfect.
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Nobody's perfect.
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Especially when you first start this journey off, these setbacks can be very difficult
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to manage and impossible to manage if you don't handle them the right way.
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I love this conversation too because no single day ever made anybody obese or ever put
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pounds of body fat.
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I mean, you couldn't possibly put a pound or two of body fat in a single day.
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I mean, if you tried just overeating and drinking and all the things in a single day, but
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it's not really that, but that tends to send us spiraling there.
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That's what it is.
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And so, and I know we talked about this in our group that this is so key that you're
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aware that this is going to happen.
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That's right.
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Happens to the best of us.
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I don't care even if you consider yourself a fitness fanatic.
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It even happens to those.
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And I think one of the things that gets the fitness fanatic or the person that has
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lifelong health and fitness is this ability to chalk it up.
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And then, you know, that was yesterday.
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And I'm back to my thing.
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I'm back to where I was at.
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Like, I'm not going to, I accept that that wasn't a good day.
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I accept that I made some bad choices.
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I accept that I didn't serve myself or taking care of myself.
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But I also give myself grace and go like it's over.
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I can come right back and serve in.
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But that's not what typically happens.
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What typically happens is that first day then goes, well, I messed it up yesterday.
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So who cares about today?
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And then it just one after another before you know it becomes weeks.
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Yeah.
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There's a couple of things that are really common that we've observed in our clients
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over the years.
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Then we'll talk about both of them.
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These are two, the two biggest common mistakes.
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The first one tends to lead to the second one.
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But the first one is the over correction.
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So it's like, okay, how can I make up for this?
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Yeah, you know, like I was, man, I was doing really good.
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I was working out twice a week.
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I was walking 10,000 steps a day or whatever.
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And for whatever reason, this last week was just a total bust.
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I didn't work out, miss both my workouts.
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Maybe I was busy.
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Maybe I had other things to do.
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Maybe I got sick, who knows.
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And then I ate terribly.
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Like I didn't even, I didn't even eat even close to how I'm supposed to.
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I'm painting a picture here, right?
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I just went way off.
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So now that was a whole week.
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So here's what I'm gonna do this week.
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I'm gonna try to erase all the mistakes I made last week by over correcting.
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What this typically looks like is, well, I'm gonna work out four times this week.
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I'm gonna work out even harder.
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I'm gonna sweat that burrito off or whatever for people say that, right?
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Or I'm gonna, yesterday was bad.
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So today, I know I'm supposed to eat X amount of calories, right?
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But instead, I'm gonna fast today or maybe way less today to make up for what I did yesterday.
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This is a terrible strategy.
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Now, I get the logic.
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I understand the logic.
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Okay, if I eat bad yesterday and then today less, then it averages out and bubble.
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That's not how it works in the real world though.
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It never works that way in the real world.
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Think of a over correction like you're driving your car on wet pavement.
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You turn a little too quickly to the right.
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The car starts to swore a bit.
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And so what you do is you yank the steering wheel in the other direction.
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Well, now you're gonna spin and crash.
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And that's exactly what happens when you over correct.
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And what this leads to is overtraining, beating yourself up, severe restriction.
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And really, the over correction comes, the root of that is punishment.
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The root of that is I messed up.
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I'm gonna pay for it now.
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You're shaming it.
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Yes.
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And I've said this in that group that we're working with.
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You can't hate yourself into good health.
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In fact, hating yourself is bad health, right?
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You hate yourself enough.
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This data to show that your immune system starts turning on you.
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Your food habits start to change.
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You can't hate yourself into good health.
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This doesn't work that way.
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It's impossible.
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So this over correction comes from there.
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And so what I tell people is like, okay, you messed up.
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We're not gonna over correct.
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It happened.
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You can't erase it or fix it by overdoing it today.
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Not only that, I actually don't, we're not even gonna try and correct.
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We're just gonna get right back to where we were.
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That's right.
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We're gonna get right back on the plan.
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And one bad day is not gonna ruin the plan.
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It was just one bad day and trying to make up for that is one of the worst things
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that you can do in that situation.
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And then it leads to the second point that you're heading towards is,
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and I've seen this so many times where they over correct.
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And if that over correction sometimes shows some sort of movement on the scale
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or they see something that maybe makes them feel like cathartic for doing it, right?
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Like, oh, I was so bad and then I punished myself.
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And so they kind of go down this spiral and then weeks go by, months go by,
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and they're at this hard plateau pushing harder than they ever were.
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They're doing more restricting more than they ever would.
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And then they go, why?
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Why?
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Why am I doing all this?
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I was not doing anything eating the foods I like to eat.
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And I was only five or 15 pounds heavier than when I am now.
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And they ain't worth it.
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And then they throw their hands up completely.
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Yeah, I mean, the intensity goes so high because, yeah, you're trying to over correct.
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And then now that's your new precedent.
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It's like, well, I have to kind of push at this level.
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I have to kind of restrict on this level with my food.
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And then, you know, it'll keep you try to keep maintaining that new pattern,
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which we get burnt out.
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And it's like, I can't sustain this.
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Right.
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It's impossible for me to continue like this.
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Right.
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Or, or you do a short over correction.
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You're like, okay, cool.
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I beat myself up for two days.
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Let me get back on my schedule and then it happens again.
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I mess up again.
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Yep.
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And then I go to try to over again.
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Yeah.
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And then I mess up again.
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And then I try to over correct again.
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And then I mess up again.
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Or you just keep screwing up.
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You keep falling off.
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Eventually you give up.
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Yep.
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The reason why you're giving up is,
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well, there's two reasons.
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One, nobody likes to fail over and over and over and over again.
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Okay.
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Nobody likes to feel like they're feeling over and over and over again.
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That's, I got to change that, right?
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Because it's a feeling, right?
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Nobody likes that.
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Eventually people give up because you hate it.
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You hate it.
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So there has to be a point here where you reevaluate what your commitments are.
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Okay.
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So, you know, I'm supposed to work out four days a week.
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I did it well for four weeks.
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I fell way off.
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I pushed myself super hard for two days.
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I'm back on.
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Oh, no, I missed another workout.
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This happens two, three times in a row.
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Look at your routine and go, am I over committing myself?
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It's an honest conversation.
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By the way, you have to set yourself up for failure.
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Imagine raising a kid this way.
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Imagine giving your kid a goal.
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And then you realizing like that might have been too high of a goal for my kid.
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Let me reset this for a second.
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Now, of course, you want to look at it.
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And be honest, maybe it is a good goal, but it's okay to reset the standards so that you
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don't continue to fail.
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You have to chalk up some wins.
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And so what you don't want to do is put yourself in this play because you're the data
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shows.
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The data shows that people will try about two or three times for the give up.
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That's what it looks like.
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People will tend to lose weight and gain it back in substantial amounts about two or three
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times before they decide to give up.
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I'm not going to do this anymore.
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Just not going to be, this is not for me.
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I'm not a fitness person.
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I'm just going to, you know, whatever.
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And that's a terrible place to be.
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And the thing you want to consider with your fitness, the most important thing you want
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to consider isn't how fast you get the results, isn't how effective things are, isn't any
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of that?
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It's, can I do this forever?
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That's the most important thing.
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The timeline for you is now to the end of your life.
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That's the timeline.
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It's not 30 days, not 90 days.
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It's not the wedding.
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It's not the vacation.
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It's, uh, this is forever.
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So I need to figure out a way to develop a relationship with this where I want to do it
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forever.
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And if I, if I, if I hit these road bumps, which I will, and if I beat myself up every
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time, I overcorrect every time, uh, this is not a relationship I'm going to stay in.
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This feels abusive.
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I'm going to get ahead of it.
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I don't, I don't blame people for giving up.
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That's why I like the, the analogy of like, or comparison to what it would be like if
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you showed up to a job week after week and you busted your ass at the job only to get
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a paycheck that said zero dollars at one point, even any sane person goes, I'm going to
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stop showing up to that place.
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That's right.
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It's like, it's not giving me a return at all.
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And I think this is the predicament that a lot of people get in because they go about
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at the wrong way.
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And they think that the more intensity, the more they restrict, the more they push, the
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more results, the more money they should make, right?
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The more they should get back.
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And when they don't realize that they're going about it all the wrong way or they don't
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realize that, they eventually throw their hands up and give up because it's like, what,
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what, and it's totally understandable.
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And just like any one of you would do if you were working your ass off at a job and they
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just kept giving you a blank paycheck every two weeks.
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Because this is awful.
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I'm going to stay here at this place anymore.
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And so it, and a lot of it starts from this first bad hiccup or bad day.
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And then the over correcting is over correcting normal.
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What that means is normally cutting calories and increasing intensity.
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That's right.
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And most people already get this ratio off.
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Most people that get started on their fitness journey don't understand this balance.
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And they tend to right away go to the cutting aggressively and increasing the activity,
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which is already kind of a failing strategy.
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And then when you have your first hiccup or struggle or bad day, you over correct.
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And over correction is going even more extreme in that direction, which is inevitable.
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You will plateau.
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You eventually plateau and you'll be pushing so hard and getting no return.
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Of course you quit.
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Here's the wrong attitude.
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What you don't want to do when you're embarking on a fitness journey.
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Except for the people say this to you like, okay, everything you're saying right now,
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maybe even someone listening right now is thinking this, everything you're saying right now
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makes sense.
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I'll figure it out once I lose the weight.
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Let me just lose this weight as fast as possible.
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I want it off my body.
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And then when I get there, I'm going to try and figure out how to make it work.
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Then I'm going to figure out how to do this forever.
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No, 90% fail rate.
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I'm telling you that right now.
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It's not going to work.
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I bet if I could gamble on this, I'd be a trillionaire because I know exactly where
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to gamble.
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I know exactly where to put my money.
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So it's not something you figure out once you get there.
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You have to start right out the gates, figuring this out.
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So what we're going to do right now is we're going to talk about what this 24 hour reset
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hack looks like.
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And you can use this every time.
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Use it every single time you find yourself in a position where you, for lack of a better
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term, fell off for lack of a better term when you ate the wrong way or you missed too
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many workouts.
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So we're going to start with the first one, which is this.
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And there's three parts of the first one.
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Number one, the first part is to pause.
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Pause and take a second.
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Okay, when you've made that mistake, when you've acknowledged what's happened, pause and
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acknowledge it.
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And you have to be honest with the acknowledgement.
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Okay, so look at what you did or what you didn't do and say, okay, missed another workout
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or yet, I definitely ate way too much cake or my diet was really bad this last week.
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I acknowledge it, but then you have to do this last part.
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You can't just pause and acknowledge it.
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You have to also then give yourself grace.
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You have to.
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If you inject shame into this formula, shame does only a couple things.
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It only does a couple things.
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It may motivate you in the short term.
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This is why people like shame.
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In fact, coaching people with shame around their fitness and diet.
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They're often afraid to let it go because they think if they don't have it, well, then
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I'm not going to work out and I'm not going to eat right.
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If I get rid of this shame, are you sure I'm even going to want to do this?
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Like I have to beat myself up.
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And I always would tell them, how's it working for you?
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It's not.
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Shame is a short term motivator, long term failure.
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So you pause, you acknowledge what just happened, then you give yourself grace and here's
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what it looks like.
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It's honesty and it's acknowledgement that this is hard.
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That's all.
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You look at it and you go, man, I screwed up.
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And this is really, really hard.
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This is tough.
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This is tough for me.
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Don't compare yourself to other people.
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This is where shame can rear its ugly head.
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Don't say to yourself, oh man, I screwed up.
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But my friend, Betty, she just doesn't.
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Or how come my husband or how come my wife or my buddy, why are they so good?
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Don't do that.
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This is about you.
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Acknowledge that you messed up and then give yourself grace and the grace is literally
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wow, this is hard.
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Or man, this is harder than I thought.
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This is tough.
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Okay.
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All right, all right.
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Let's do this again.
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I have to start with that.
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Yeah, this builds up a positive outlook for yourself in a better identity that you can
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pursue as opposed to, you know, the shame thing is so detrimental because it really just,
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it creates this persona that you just keep falling back to.
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I got to say this.
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Look, what any trainer listening right now who's been a trainer for a long time, who
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has learned how to develop a successful business, okay?
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Not the trainer that can sell the most training, but successful trainers, if you talk to any
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of them, we've had some of them on our show.
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Ben Bruno is a good example of a successful trainer.
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You asked them, how many clients do you have and how long have they been with you?
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Years.
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These people have been with them for years.
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You know what they all have in common?
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These trainers help their clients give themselves grace.
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Yeah.
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That's, that was the secret for me.
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That was the, that was the thing I learned.
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That's what I give back up.
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That's it.
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My clients towards a bath, back after my career when I figured this out, they were, they
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loved telling me, not that they were happy about it, but they come talk to me about it,
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and I would help them extend this grace and then they would continue.
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And you know what they turned into?
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People who worked out forever.
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They did not turn into the typical, I'm going to stop.
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So the grace part is so crucial, so crucial.
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But the second step is also important.
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Right after you give yourself grace, do something healthy for yourself?
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Well, before you get to the, what else to do, I want to propose a question that was
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asked to us last night in regards to grace.
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And somebody asked a question that that was really good.
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Like, how do I tell the difference between giving myself grace and being lazy?
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Yeah.
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What does that look like?
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Yeah.
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Well, one is, is genuine care.
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And by the way, really caring for yourself is not, and we'll use the exact word lazy,
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because there are times when you need to take a break, there are times when you need
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to take care of yourself and rest.
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Okay.
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There are times when it's okay to enjoy pizza with your friends or whatever.
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When you're actually caring for yourself, then those things, you're actually giving yourself
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grace for when you're lazy because you're like, man, I'm not caring for myself because
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I'm actually being lazy.
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Well, it's honest, it's honest care.
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And any, any step in the positive direction, even if you would compare it to being lazy
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in comparison to say, say, doing a full workout or being proven to not, it's still a positive
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step too.
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Right.
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So I think that's the other thing to keep in mind is that if you have this whole, this
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whole day of, you know, I'm trying to eat good, I'm trying to work out, I'm trying
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to do all these things.
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I have a full workout that I have planned.
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And I just, man, rough day to day, this and that.
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And I only do one set of squats or a thing, right?
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Instead of looking at it like, oh, am I being lazy right now?
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It's like, I'm still making fitness apart of my life.
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I'm still making a positive effort towards being a healthier version than to just throw
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your arms up and do nothing.
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I mean, I think there's, that's kind of like what it looks like to me is that, you know,
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I feel like most people should know the difference between making excuses of being lazy
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and doing absolutely nothing that serves your, serves your health versus, I just don't
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got it in me today to do all the things.
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And I'm, but I at least can do this.
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I can do that.
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If you're treating yourself like somebody you're, you actually care about, then honest conversations
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can sound like this.
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They can either be, well, you needed a break, you're exhausted, you were up late last
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night with the kids, you're really stressed out, like you legit needed a break or it
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could be like this because you care for your, just like if you had a friend who was doing
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something that was terrible for them, you could have that honest conversation be like,
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you should probably stop drinking or you need to get off your butt, dude.
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You're really not taking care of yourself.
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I think when people are afraid that they, if they give themselves grace, that they're
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just going to turn into, you know, where they go and terrible.
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The life pass.
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That's not how those are people who are afraid.
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And this is most people were afraid that if we get rid of shame, what does that look
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like?
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Oh my God, I'm going to go just, because they're so used to running themselves off of shame,
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which doesn't work.
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So again, grace is coming from a place of care and it's honest, which means when you're
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honest with yourself, when you're truly honest, sometimes it does look like, hey man, you're
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just being lazy right now.
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Or hey man, yeah, I know you wanted to eat that cake in front of Netflix yesterday.
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You weren't really caring for yourself or it could be like, you had a birthday party.
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It was your kids birthday.
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You had a piece of cake.
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Like, it's okay, dude.
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You were just celebrating with everybody.
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It's not a big deal.
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So that's kind of where it comes from.
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And then again, the second step is important.
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Right after you pause, acknowledge, give yourself grace.
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Do something good for yourself.
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I don't care what it is.
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It's something small.
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I don't care if it's like read a motivational, you know, read something out of a motivational
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book.
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It could be going for a walk.
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It could be meditation.
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It could be prayer.
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It could be stretching.
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It could be drinking a green juice.
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Something that you think or that you feel as healthy because you want to take that
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first easy step towards taking care of myself.
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And this is what I meant by that is like as long as you are taking some sort of action
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or step into it, like my favorite to do in this situation because absolutely I've been
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faced in this where I don't feel like doing is like going for a walk.
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I feel like that's such a just.
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It's easy.
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It's low barrier.
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It like it feels good.
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And then I always afterwards feel more motivated to do more or make other good choices.
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Instead of beating myself up like, oh man, I made a bad choice for breakfast or oh man,
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I missed my workout today.
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It's like, okay, that happened.
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You know, I can still go for a walk right now.
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And I feel like when I do that, it tends to kickstart me back in the right direction.
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That's right.
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Because what you did, and it really doesn't matter what you do.
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Okay, walking is a great choice.
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I don't know what I'll do, but it really doesn't matter what you do.
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You just want to do one thing that is good for you.
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Take one small step because I'm getting out of that zone or that space of I messed up
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gave myself grace.
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Let me do something to take care of myself right now.
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That's all you got to do.
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The third step is choose one must do tomorrow.
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So something you need to do tomorrow that's again taking care of you, set an alarm and do
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it.
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And it can be anything.
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It can be anything small.
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It can literally be tomorrow morning.
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I'm going to wake up 20 minutes early and I'm going to stretch right before I get ready
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for work.
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And it's not cut calories.
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It's not get on that elliptical for an extra hour.
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That's right.
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It's not a no.
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It's something out of the routine right.
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It cannot be a place with punishment.
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It can't be like, okay, tomorrow is something I alarm because I'm going to do two hour
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work out.
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That's typically not the right answer.
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So choose one must do, set an alarm and then do it tomorrow.
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And what this is doing is it literally is a reset.
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It literally resets your state of mind and puts you back on track more effectively than
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anything else.
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And the last step, I love this.
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I love this last step.
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And there's a couple ways you can do this.
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If you're a part of a fitness group, which I think is very powerful, there's a lot of
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Facebook groups, support groups, we have a group called the Muscle Mommy Movement Group.
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This is what they're doing.
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If you're part of a group you could use or if you have a friend or family member that
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you trust, that really, that you really, really trust.
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This has to be a friend or family member that, you know, when when something bad happens
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to you, they mourn with you when something good happens to you, they celebrate with you.
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It's not that friend that's jealous.
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It's not that person you're competing with.
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Super judgmental friend.
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No, it's that person you really, really knows cares about your trust.
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So you can use them.
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You confide with them and say, hey, yesterday, you know, I'm on this fitness kick, right?
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In fact, it's probably better to set them up and be like, hey, I'm going to go on this
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fitness journey.
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If I could text you, you know, throughout it for support, that'd be great.
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And they'll probably say yes.
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And then when this happens, you let them know.
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You text them and you say, hey, I'm resetting tomorrow.
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I did this thing yesterday.
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I'm going to reset tomorrow or you don't have to tell them.
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You just say, hey, I don't want to talk about it.
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But tomorrow I'm resetting and what you'll get is support and encouragement.
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That's why it's so important you choose that person that you trust.
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To add to that, something I shared with the group last night, one of my favorite things
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to personally do.
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It's also worked really well for my clients is to set a goal of days in a row of this consistency.
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So let's say whatever your goal might be, maybe it'll keep it simple.
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Hit my protein intake, eat whole foods, walk and work out.
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So this is the four main big rocks, right?
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And every day that I check all those is a perfect day, right?
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And so I get started on this journey when we're all highly motivated and we tend to do
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the first week or whatever, pretty good.
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And so the inevitable happens.
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Day eight, I screw up.
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And so it's reset.
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And now so far my record is seven days in a row of perfection.
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Let's see if I can beat it.
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Let's see if I can beat it.
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I'm going for it.
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So I'm acknowledging that to my partner, my friend, my group, whatever.
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Hey, today's reset day.
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I so far I've been able to string seven days in a row.
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Goals to get at least to eight on this next one.
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And then I try and do that.
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Oh, inevitable thing happens at day 11.
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New set up reset again.
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Now I'm going for 12.
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And so it just, and I just keep instead of focusing on the one bad day or the hiccup,
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it's like cool reset.
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I've got a new goal to chase.
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And I'm just trying to beat that every time.
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Before you know it, you look back five, six months down the road and you're like, holy
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crap.
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I'm actually a person that works out all the time.
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I've only had a handful of these screws in six months.
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But yet I've strung this many days in a row of hitting only things.
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And I promise if you do that, you'll look back and you'll see the change that you're
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looking for.
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Take this strategy, write it down, use it every single time your odds of success will
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explode.
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Look, if you like the show, come find us on Instagram.
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We'll see you at my pump media.
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Thank you for listening to Mind Pump.
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