The Body Stack Episode: What Sam and Shaan Do To Get Healthy And How Much They Spend Doing It

like the point of business and money is like to live a really long and good life and the really the best way to do that money is maybe number two number one is just like being fit and i wanted to spend ten minutes talking about my personal i was like what do engineers say they say like tech stack marketing stack let's talk about our body stack alright it's friday and we're gonna do something a little different so you know people know us they know us for our brains they know us for our money but they also know us for our body me and sam we're doing an episode and for some reason we got on a thirty minute tangent about fitness as an entrepreneur fitness as a as a business person what we do more specifically like what's the routines what are the what are the things that are working for us what are the tactics what are the goals we have things like that so we decided to make it it's a separate episode so this is this is the body episode of my first mail let us know if you like it sam what what it a what are what are they gonna get by listening to this i name drop lots of products that i pay for none of these people have paid me i'm more than happy to accept payment from them so if you yeah you know my fitness yeah if i use my fitness pal i love it so if you guys wanna give me some money order out there if you are one of these companies or a competitor to one of these companies pay us yeah willing to be bought so anyway it's a thirty minute episode on or is it thirty maybe twenty on different fitness stuff and the things that we spend our money on to be fit which basically is kinda more important than the whole making money thing because if you're not fit and you're not healthy you can't really do that thing so we talked to all about of our friends as one of our friends who's you know super successful they've been a guest on the podcast before worth hundreds of millions of dollars they said this once and i can't use their name because it's a little not politically correct but they said this if you're rich there's no excuse to be fat and i i they said that because i was like man you spend a lot of time like working out like what are what are you trying to do here and they just said like look the point of having financial freedom is to be able to spend it on spend your time doing things that are like you know luxury things that like make your life better and one of the things that makes your life way better is having a good like kind of fitness routine i'm being you know a healthy fit person and so that's kind of the idea sam is extremely fit samuel you're like in the top point one percent probably of like founders who are fit but yeah i mean that's i i added the founder venn diagram yeah give me that founder thing yeah we'll definitely call it point one percent but you know that's like that that's an easy that's an easy game to win maybe and i've been going from pretty unfit to now like you know as we say i was the before before photo now just a before photo and i'm getting to the after and so you get both perspectives you get the perspective of somebody who's like all about that life and somebody who is like know it doesn't come easy to him but they're they're making it happen so so yeah enjoy the episode alright we live what's going on how are you i'm sore from what so i went i went on craigslist so i had i wanted something i think craigslist is massively underrated craigslist is so good there is if you wanna a job craigslist if you wanna couch craigslist if you wanna learn something craigslist if you wanna hook up craigslist whatever you want craigslist has got the thing for you and it has the most liquidity so you go in there and i'd i i was looking for a a new new chef and so i on there and i was like just you have immediately starting getting hit with and i was like why don't i use craigslist more look at these responses this is amazing so i was like what else do i want right craig this is my like magic lamp that's the genie and i need to go and i need to make another wish so i go oh yeah remember that video mark zuckerberg and so this is the part i learned from you which is describe it like a kid with no filter so i literally just put up a video i i've i put up the post i go hey i was watching i was on tiktok and i saw this video it looked awesome i wanna do that so i was like i wanna do that that looks fun and i was like well you come i was like will somebody come to my house to just like train me kinda like that yeah i don't i'm not i'm a beginner and i don't even really wanna ever fight i just think that looks like a really fun workout so i wanna do that i don't know who i need you don't have to be an expert just like somebody who could just watch that video and if you think you could do that for me then just call me or maybe text me whatever and that's goes so i opposed that and immediately guy i got a hit from some guy who's like hey i did mma for ten years i could totally trade you he's like i trained with the diaz brothers in in stockton and you know i'm a caesar gracie purple belt i'm a striker but i was like whoa okay great he's like he's like and so he calls me and i'm like alright yeah do i need like equipment or like how do i do this and he was just like no you he's like you don't need anything i was like what do you do during the day like i'm a handyman man and i was like he's like this is cool because i'll get back into shape too and i was like alright sounds fun and he's like did he likes fit a bunch of stuff afterwards at your house no but in my mind i was like dude i've been looking for a handyman man's you're like well life's always on about building and assembling things and hanging things was like this is two for one baby and so which basically means this guy is like a professor like his he's the reason he was on craigslist he's probably looking for handyman gigs yeah exactly he just happened to see this is was like oh i used to bass and so he goes the and what i i knew he would be good and he goes what are you doing today and i was like so i was like mentally not prepared till like immediately get fight today i was like no but how about tam tomorrow are alright i'll be there what time i was like i don't know let's do the morning he was great i'll be there at eight am i was like okay and so he came over we train and he came over by the way looking like a handyman band he comes over in his like handyman band boots he's like you know like there's jeans that are like covered in paint and he's like rolls up he's got like a parrot he's got a set of keys that has like fourteen hundred keys on it i was like bro do you the keys of my house what's going on here and so he just got all these keys all he brings his boots and he's just like so he's one of these guys works out his jeans or what yeah so he basically did the whole workout in his jeans which was crazy to me and he's like throwing kicks in his combat boots and i was like what the hell going on but he knew what he was talking about and so he trade me and i'm still super sore i it was incredible my head i had to ice my knuckles my hand was in so much pain last night it was great i don't know if this is the legit felt like a real like did you need some did you a little reference checking like i i don't know if that's how it works enough no i don't do reference checks i that's alright but you guys some risk at all times did you like wrestle or dude he like did you roll what did you do yeah he's well he's like we're gonna start with the basics he's like here's how you move your feet he's like here's how you throw a jab he said there you cross and was like and you know you know these things but he's like you know clean it up right like let's do these right and then but i told him i was like i dude i don't wanna just learn tactics like i'm not here to learn technique i'll learn just enough technique to make the session worth it i was like i was like you know that video i was like the i want the sweat that they were breaking i want the way that they were breaking that sweat a competitive sweat is what i'm looking for and then he he hits me with this he goes yeah i didn't watch the video but i i got an idea what you want i was like bro there was only one thing in into it was one video you didn't even watch the video he's like no and but at the end we basically like spa and so for ten minutes we just like fought and it was amazing my brother came so if i long the pod no brother aaron he he was there aaron he kinda like vouch or not vouch but he kinda checked the guy out no nothing checked the guy out he was just like my spa partner to do the thing dude i'm reading this is so funny you're bringing this up this morning you know i listen to like three audio books a week this because i go i like walking it why why you know i like walking and the book that i'm listening to now it's called when violence is the answer and by so far and more and the premises is that basically like violence is rarely the answer but when it is it's the only answer and when it is the only answer you wanna act fast and as violently as possible and it just tells like stories that like he's like i'm not teaching you tactics well we're gonna talk principles and that the whole book is basically like when you have to be violent you wanna annihilate them as fast as possible and take their mind completely out of the equation because like it's like ever get like punch in the balls you're like i can't fight like there's nothing i can think about right right or imagine not being in a fight and like just having your elbow broken know what i mean you're like i i can't do anything right now like i don't even wanna think about this versus like punch in the face sometimes you could still like anyway it's so funny you're doing this now because i'll have to give you the cliff notes of wind violence is the answer as soon as i dig deeper there into it so anyways it's it was an amazing workout and i i think my my takeaway is z and his inner so z went on joe rogan he was talking about it and joe like you're doing mma now and he's like yeah you know my i just whatever he gives some reason for starting he goes he goes it's not like why are you doing mma it's more he's like now that i'm doing it i'm like why have i not been doing this my whole life because this is it it's clearly the best and he he says it like it's such a you know computer nerd sort of way where it's like i have found the best workout right like it's like in in the office what is the best bear there's there is a best bear so that that's how i was say it and i was like yeah exactly and is the best pair and so that's how i that's out when he said that i was like that's probably right and i like the idea of getting competitive sweat in the morning and i told the guy go look i'm a say at my keyboard all day after this but like if i could start the day with kind of like a this like very intense can't think about anything else type of workout right like extreme focus is required my mind is not gonna be drifting around thinking about the to do list and about this and about that my email no i'm gonna be locked into this it's a very primal thing i'm gonna break a huge sweat and then i can go on with my day and everything else in my day i will have it'll be much easier i'm i don't i'm preaching the choir with you but i i feel like that's been my my realization with it and so i wanna and i actually i wanted to spend ten minutes and and bring this topic up because you sent me this gym picture and your gym looked sick and i and like two years ago or a year and a half ago you saw mine and you're like i'm gonna get one and you got one it looks awesome and then like four years ago maybe you weren't in the best of shape and you've made a big difference in so ava i in terms of fitness and i was thinking i saw this guy he's a picture of a he seventy one year old his name's is mark he started primal or primal kitchen i think it's called and it's like a sauce business that i love but he's seventy one years old and he shared this picture of him and he just looks great he's not like huge muscle guy but he's like really fit abs looks awesome and i realized this is the point of business the point of business and money is like a there's like some practical reasons so providing for your your family two it's fun and fulfilling but three like the point is like to live a really long and good life and the really the best way to do that money is maybe number two number one is just like being fit and i wanted to spend ten minutes talking about my personal i was like what do engineers say they say like tech stack marketing stack let's talk about our body stack are our architect not a tag and i wanted to run what run through all the things that i'm currently doing and i would put myself in the category of a weekend warrior meaning i don't have like formal education on this but i do listen to podcast and i read books and i'm like self educated which means you know like i'm a b maybe or not not an expert but i i i try to read and learn and and teach myself okay great go for it alright so let me walk through it so what i do and then i and i'll go first and then you could go because i know you didn't prepare so you can kinda like think about it as i do it so what i do i do four four days a week of strength training and then the other three days cardio those are usually lifting weights or body weight stuff so i you're working out every day you're doing seven days or you take a rest day some days you do two i do i do every single day the day that i wanna rest is i'll just go for like a fifteen thousand step walk which is like a two hour walk that's that's usually russ and then i sleep from eleven to seven and right now i'm around eleven or twelve percent body fat with and i have a background in in athletics so i'm not like a complete new but i just learned all about this in the last like six seven years i i used to just do what i was told now i kinda know why i'm doing what i'm told and my goals with with healthy eating and working out is basically three things one live along and healthy life two look good naked and three like achieve certain like fun goals like running a certain race hitting a certain body fat percentage lifting a certain amount of weight just fun stuff but that's really the simple stuff two people don't admit that it's i just wanna look at naked you know what i that's not weird that's not weird that's sounds weird have to say that's not weird might be a little weird look i'm just saying what people think i can find this client in full have you heard a hubspot hubspot is a crm platform so it shares its data across every application every team can stay aligned no out of sync spreadsheets are doing databases hubspot grow better sorry here's the products that i use for i spent two hundred ninety nine dollars a month three hundred dollars a month and i have a trainer at central athlete it's a place in austin they i have an app they just tell me exactly what to do and if i have questions or an injury or i'm traveling i text my trainer jesse and i say traveling let's adapt this workout and then we meet once a month to say alright here's the goals for the next month let's try and do this here's my goals for next year let's work backwards the second thing i do is i pay six hundred dollars a month for a daily call from a nutrition with my body tutor soon i'm gonna switch the two hundred dollar a month plan and that's gonna be a once a week call i think but i spent six hundred dollars a month and basically i have someone calling me every everyday saying what's the plan today for your diet let's work backwards from where you wanna go whatever it's a fifteen minute call so the third thing is i spent around three thousand of five thousand dollars upfront cost and i built a home gym maybe it could have been twenty five hundred but i think it was probably thirty five hundred the second thing or the the another thing is i do blood work so two to three times a year i spend on average two hundred to three hundred dollars and i give i do inside tracker it's just a fun way to track your blood and and see like where you are and see if you can improve things that were not so great the the time before the next thing is i get massage massages one to two days a week at this place called the run lab in austin which basically just i have a history of calf injuries and so they massage my calf and it's covered by insurance so i didn't pay i only pay about twenty bucks each time i go and then i do a subscription to apt have you heard of active yeah it's like an audio workout thing yeah i pay a hundred dollars a year for that and so whenever i'm traveling and i gonna do a body body weight workout like i did this weekend i say i wanna do a sixty minute body weight workout and it's like a trainer in your ears and i find that to be fine the next thing is i do my fitness pal i track everything i eat and i spend sixty bucks a year on that and then i spend a hundred dollars a year for fit fit it's called it's an whenever i do cardio i always try to get my heart rate right at like a hundred and forty five beats per minute if i'm doing like a long cardio workout because that's like perfect like i think it's zone three zone two it's one of the zones that i wanna like stay in and then i basically subscribe to pandora i'm like the only guy ever who pays money for pandora so i i paid money for pandora spotify youtube and audible and i listen to all those when i work out because i love doing that next i have zero budget for whole foods and healthy foods whatever i see and i want i get i don't question the price i just think i'm doing it no matter what and then finally i probably spend around a thousand dollars a year on equipment so i have lifting shoes i have like a lifting belt i replaced my running shoes consistently and i buy any type of equipment that i need i always i buy and then finally i listened to nick bear you know who that is remember that rip dude yeah it came on the spot yeah he's amazing so i listen to his podcast and i listened listen to mind body pump that's another one of my favorite fitness podcast and then i just followed tons of ripped dudes on instagram and you know they say you're the average of the five people you hang out with most i feel like i'm the average of like the fifty followers that that i follow on instagram so i'm just constantly like seeing like ripped dudes and like people run far and running fast i get that on instagram so that's all my equipment i'm gonna wrap it up with here's the rules that i basically have for my fitness in my health so i always have a goal with a deadline meaning like next year my goal is gonna be to run a hundred mile race this year was to hit body fat percentage so i always have a goal number two i always hire coaches if there's anything i wanna learn last year i learned a boxing i had a boxing coach this year i wanna to get my nutrition rate i had a nutrition i always hire coach no matter what finally or the third one no processed foods and no sugar unless it's planned and and it's intentional so like i know like two weeks three weeks in advance this is a special occasion i wanna splurge there i don't fret over money if it makes me healthier and finally i'm not trying to be perfect i'm just trying to be the least bad most of the time and intentional about when i am gonna like splurge so those that's basically my whole thing a few things in the future that i want so now what does that add up to the dollar amounts that you just mentioned did you sum it up by any chance well so the i i didn't have the exact cost of my home gym because i spent about three grand up front and then i've been like buying stuff as i've gone yeah let's call it five let's call it five grand we'll call it five then i would say i spend around fifteen thousand dollars a year and you know like lebron james has this like this famous staff or it's like a million dollars here yeah he's like i spent a million dollars a year on my body and when that first came out other athletes were like whoa you know like other nba guys were like i i don't spend anywhere near that but you know he look at lebron sort of like the pinnacle athlete in terms of fifth physical fitness even athletes in other sports i've heard nfl guys referenced that i've met nfl guys and they talk about yeah lebron said he spent this that that got me thinking what am i spending on why am i not investing in my body conor mcgregor has said that he goes i heard lebron james said he sends a million dollars a year i'm thinking i didn't spend anything he's like and so then he started like he hired it he hired like full time staff and people and started doing the whole thing and so i think that it's funny how that won person saying that you know like triggered a kind of a chain reaction and i actually think it's smart that you're sharing this because it's not our typical thing we talk about on the pod we'll joke around about it but it's not like a usual segment on the pod but i think is a big part of being an entrepreneur and a founder is like do that founder fifteen is real that founder for me it was the founder forty five that was real dude i gained so much weight stressing out eating wrong sleeping shitty you know not work not working out because i didn't have time and that really cost you so i think it's great that you that you decided to do the second and we didn't talk about say at the well yeah the other thing so we didn't even talk about mental health stuff so the mental health stuff like i try to like i just like i write every morning and it's not like dear journal typically it's like here's what i wanna get done today like i'm pretty bummed about this this and this but i'm very thankful for this so like that's my version of writing and then like obviously like lots therapy those like my mental health thanks but alright last thing the things i wanna try so one an executive health checkup so basically you spend some number between five and twenty grand a year or twenty grand and one turn and you go for three days to a mayo clinic and they just do all types of stuff to you i'm not convinced that it's entirely needed but i i ever i test everything just mostly for fun number two a concierge doctor have you ever had one of those briefly i had a yeah i had a concierge doctor i had a yes i had one when i was one time i got really sick with lime and my face like broke i had like bells palsy it was it was horrible so i spent twenty five grand and i had a concierge doctor a doctor on call and that was awesome i wanna get one of those the third thing skin stuff do you do anything for your skin like wear sunscreen screen no i don't do i i do that i haven't honestly i haven't don't wash my face in like six years i might be i might be a white guy hey you know underneath all this is my just guys sit down here like people are like i'll what face wash you use i was like yeah my my face gets wet during the shower gets wet that's that's the wash bro like there's not she's not a routine the leftover over on the towel when i wipe my face off and dried off as the soap that up usually dude i don't know if it's a woman thing if it's a black woman thing because my wife is like knows everything about like care she's like you gotta use this did you have to do this you gotta do this and i'm dude that's just way too complicated and i'm doing any of that i'm just gonna use the hand soap but basically i have to use sunscreen she's telling me so i i wanna start doing some some skin stuff and then the last thing dude i wanna do a five day fast i was pretty inspired by john lee du this that's like on my bucket list is a five day fast so those are some of the things i wanna try but that's my that's my body stack that's my have you heard title me you heard how have you heard a young people instead of saying how many people have you slept with they say what's your body count yeah heard that's so funny it's so funny just catch your bodies yeah that's where it came up with this name like here's my body stack i'm literally talking some young woman raise her hand and she goes hey what's your body count and i some funniest thing i'd seen in the in months so let me go ahead alright so my buddy is going through a company acquisition and he's like oh yeah you know i've gonna have earn it out there blah blah and i told him i said you know when we got acquired i did one thing really well i go i wrote down i was like alright i know what this year is all about it's this acquisition and i know this could go many ways i talked to a bunch of people who got acquired and for some of them they just got really depressed they were bored at the acquiring company for some people they had a great time some people it was just sort of like dude i don't even remember it just sort of like you know whatever i don't know that i was years ago and i honestly i was just kind of zombie while i was on autopilot i i don't really i didn't really have much intention behind how i spent that year so i said alright i'm gonna have some intent so i wrote this document and i'm gonna read part of it to you you tell me when this gets boring we'll switch it but i go my twenty nineteen mindset this is twenty nineteen entity we got acquired by by twitch where did you write this just in google docs and at the top i wrote i i wrote a quote time is what we want the most but we use the worst i said this document is a chance to think about how i wanna spend the next year of my life time is the most precious resource here's i'm gonna invest it i go number one get fit enjoy number two earn and learn and number three become a great person like ramon those are my three sections our buddy ra ramon is is the honor so i'm the get fit enjoy i go every year i'm getting fatter less mobile and i shortened my lifespan this is a bad trajectory i need to invest now or i'm gonna pay like i'm gonna pay later hell i'm paying right now that i go i think getting fit means dropping to a hundred and eighty five pounds feeling athletic and the word enjoyable is really important every time i've tried this in the past i start i can't get motivated of it take some action get some results but it's hard i don't really like it so i slip up and eventually give up altogether three weeks two weigh then like two thirty two twenty two twenty five something of that i said three weeks later i'm back on my couch and my boxer is eating chips a case again this cycle is bad long story short willpower is not the not the fuel to use if i use a willpower i fail instead i'm gonna find a way to do this in in a way that's enjoyable because when i like it i'll do it so that means i gotta figure out foods that are clean that i actually like gotta figure out exercise that's good that i actually look forward to doing here's what winning looks like i'm a hundred and eighty five pounds this is what i wrote at the i i got nowhere close i'm hundred eighty five pounds by the end of twenty twenty and with a new set of exercise and eating habits that i enjoy and i'm not forcing myself to maintain alright so that i was the the first part a little a little letter to myself i i'm proud of reading this i was like you know i did not hit that i'm not one hundred eighty five even now i've probably two twelve two thirteen so it doesn't even sound like much ten pounds but it was but i probably yeah there's way double that in terms of yeah muscle mass composition versus body fan you did one eighty five for you a lot of people don't realize this but you're six one you think you're are you above almost yeah like your that one hundred eighty five would be pretty small yeah so i don't know i picked the number but like specifics aside i think i got the idea right and i don't know wanna i look back so at that time i was working out zero times a week i was eating like dog shit and i was i really didn't have even a game plan and in fact i actually had very little evidence that like this was doable for some people if you've been in great shape before you always have that you've got that in your back pocket you've i have done this before imagine never having done it right like never i never saw an ab it was the lo ness monster of my body it was like where where is this thing and so that was where i was at now the two things that work for base in terms of your text in terms of your body stack i share two things but i do everything else differently so i also get get a coach for everything that i'm doing so i have a personal trainer where i talk about a bunch i have a a nutrition i use the same once you talk told me about my body tutor i do the two hundred dollar a month plan where i text her every day you dig it what i what i'm eating i dig it yeah i've i'm not the most consistent with it like i will forget to update it at night i'll update it later but like whatever just a little late and yeah so i do the coach thing that was really really important and i like i saying with the m mma thing same thing oh i wanna do this let me get a coach and a coach is not because you don't know how to do it it's because it's like the real way to commit to doing it and for me i was like even better i need somebody to show up my house so i looked at what are the things that trip me up i was like it's not like i'm going to the gym and doing a crappy workout i'm just not going to the gym and so i was like i need to find a way to go to the gym i was like alright well what if the gym came to me so i saw your home gym i got inspired i was like dude what's the flooring you used what's this that you bought what's was this i asked you for every little piece and was way easier than you thought wasn't it oh dude i copied the exact same thing i bought the same rubber management my fit a lot of stuff wasn't a lot of stuff and you know a few kettle bells this that great got it so got a home gym and then i got a trainer to come to my house now obviously this is a a luxury not everybody could afford to do this but hey that's the point of the show it's about like you know billing wealth and then figuring out how to use it and so this is this is how to use it second thing was the nutrition so okay the coaching thing i'm right on board with you mine was remove friction find the places that like the habit slips up and just literally try to get rid of that step so that was bringing the gym to me the last piece was basically like what is the what is the version of the someone to enjoy so i had to find a trainer who i vibe with who i actually like hanging out with them like the conversation is fun it's not just that they're good at their job and secondly like we do workouts that are fun for me sometimes we'll just he'll come over and it'll be like let's go play basketball we'll just go to twenty four our fitness we'll pay pick a basketball it's kinda weird like dude you're you're paying this trainer a hundred dollars to go play pick a basketball with you like yeah i'm actually paying for me to exercise regularly and getting in great shape i'm not paying for a specific hour block of time or a specific like skill set know how and so same thing and mma looks fine alright i'm gonna do mma we do training that's like about mobility sometimes or or very simple things like i'll tell them like look i told them him very simply simple like what are your goals and i think for every other client of his is their goals are like i wanna lose weight i got a wedding coming up i gotta you know i wanna look good with my shirt off blah blah blah i on you know some shit like that i was like when i stand up from sitting i feel like an old man i was like i don't get up like an athletic person so that's my first school i wanna be able to like we do this exercise on the ground and you say alright let's get up let's over here i don't wanna want that to be like a eighteen point turn like i i need to just like get up not like yep coming hold on this like this like straight gotta get on my elbow then my knee they might put both hands on the ground too like you know tripod then i'm up like that's that's how i was moving honestly you i was like same thing when i run i was like i don't know if run right i think my gate is all messed up and so we spent a lot of time literally fixing my walking gate or my sitting posture or you know like my habits for the morning of how to get loose if those things matter to me so i would suggest also like don't make your goals the cliche think about what actually would feel good as maybe like a middle step in between you and being just like absolutely ripped because that became very motivating to me and i started to see results and all those little things first oh i'm smoother when i run i'm smoother when i walk i get up more smoothly i can cro down in a in an easier way and play with my kids that would look i i just sit in a squat like those things were really important and i find somebody who knew how to who knew how to train in a functional way like that not just alright let's do you know three sets twelve with a you know this heavyweight weight that's it and do you set time aside like working out is it like every day at this time every day at the same time he shows up on my house i'm not gonna be rude and leave them waiting i have to drop what i'm doing and i go do it and that's it and that's what's the whole thing so we do it at three three pm but it it doesn't it could be time i actually prefer to move it to the morning now but like whatever we do three at the moment dude i don't like take that much because i think he says some silly stuff but he says a lot of interesting stuff that i agree with and one of the things that he said that i've i've been ob obsessed over he goes i'm not motivated i'm disciplined and i thought that's beautiful that's a that that's a really that's a beautiful idea and that has definitely that is definitely key to achieving a lot of goals whether it's work or fitness it's just like no i just like i don't i i i remember when i was starting my business at like two o'clock people would call like hey let's go hang i'm like dude i gotta work and they're like what are you talk about you're the boss you can do anything you're what i'm like it's a and i remember i was like twenty three and i would say it's a school night you know i can't go out a school night you know like we had these rules i was like bro i work i get there at eight and i work until six usually like i and then i go to dinner like i can't do these things and i remember thinking i'm not motivated to do this but i'm happy that i have this routine because this is discipline whether i kinda like forced myself to do it same with fit fitness and the same with anything it's like motivation is a really good way to get started but it's not a not the best way to maintain discipline and and you can the cool thing about discipline is you can kinda force yourself into it like you're like are you set these things up like this guy all you did was told us do to show up and now you're like fuck i gotta do it i heard this great quote on discipline because i always thought about discipline like force being able to force yourself to do something even if you don't wanna do it and that's true that does happen but that's not the definition and somebody said this beautifully they go discipline is just remembering what you really want because like in the moment you want to just sit down at rest or you just wanna chill you just wanna eat that bag of chips or whatever but it's like okay that that is something i want but what do i really want and if you remember what you really want then you'll go do that thing you'll go do the the things that vote towards that outcome versus this outcome and so discipline is just remembering what you really want it felt a lot better than like that that's not that's something i wanted to do versus disciplined being i forced myself to do it even when i don't wanna do it and i that that wasn't it doesn't last appealing to me yeah it goes away like the when you wake up in the morning your sore yeah the the other the things i was to say the things i do differently than you is i don't set the specific timeline deadlines so which is crazy to me because like in business of course i do that i will never set a goal without a timeline i was like when i'm trying to do it by if and if anyone on my team tries to do that i don't let them do it with fitness i looked at it differently look i've tried that before i've tried to say i'm gonna lose this by this day my trainer kinda taught me he was just like look alright how old you and i was like at the time i don't know was thirty two years in my day it's like alright thirty two cool so you've had thirty two years to build up these habits and now you're looking for a six week you know a six week revamp like oh you need this goal done in six weeks or six months or he's like the way i look at it you spent thirty two years getting here maybe it's gonna take a little while to get there and that's okay right like hey what's another year you know you what's what's a year or two of working at this when you spend thirty doing it the wrong way could we spend a few doing it the right way and and and he was sort of like what i don't want is you work out and blah blah then you oh you go and you door dash taco bell now you're feeling guilty and you're eating the wrong thing goes if you're gonna eat it eat it and enjoy it don't bring the guilt into it yeah bring the doing don't don't feel bad that you're now it's a setback and has this mental baggage about how bad it's gonna be he's like just remember when you're the dude who you like who you're becoming you can eat talk about now you're gonna mess with you he's said i can eat i get you talk about every day this week i won't change a thing lift up his shirt still there right and he's like that's who you're becoming and so you just need to like focus on that and don't don't like go through this emotional up and down and up and down and i'm so proud of myself for doing it good one day and then oh i hate myself for missing it the next day and i feel guilty like just like that's one way you could do this but like how about we just don't do it that way and so i've gone very much the the tortoise not the hair route with this which is just like cool i'm gonna put no no timelines on this i'm gonna put no debt i'm gonna make it where it's unfavorable my only goal is to rebuild my habits of eating and exercise to be healthy and i don't care how long that takes i'm gonna do it and and there's no setbacks everything is progress compared to how i was before even how i was a month ago and so that that has also helped me and is a very strange thing because i've never ever chased a goal doing it this way i've never let myself just do it this like infinite game style where it's like yep there's no clock you're just trying to be better today than you were yesterday and like it's okay you know even if you do something that's wrong you you learned something in that process too it's alright you know this pad on the back style i've never never tried it but this is the first time so in other news we're gonna be launching guy next door fitness plan yeah we should totally do that a attainable a attainable fitness yeah that's what should be called yeah we're gonna call hot enough yeah we're gonna call midwest seven a new york six