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episode #319

Position Yourself for Growth in 2024

January 2, 2024 in Podcast


This week I discuss the importance of establishing goals, a deadline and figuring out your WHY!

Then it's all about positioning your daily actions so time is working for you instead of against you because time will either promote or expose you! In today's world, everyone wants to go directly from plant (go to the gym) to harvest (build muscle). But we all know that you must plant (go to the gym), cultivate (consistent actions over time) and finally, you will harvest (lose weight / gain muscle).

So what daily actions in 2024 can you start taking to put you on the right side of the success curve? Here are a few examples of action items:

  • Avoid ultra processed foods
  • 3 days of Resistance Training
  • Daily walks no matter the weather
  • Make sleep a priority with a sleep routine
  • Avoid snacking
Let me know what your action item(s) are for the coming year! Email me at brian@briangryn.com.

No matter what you have done in the past, no matter where you are - you can start fresh today by building positive daily patterns to help you reach your goals for the new year!

Brian (1s):

Hello and welcome to the GETLEAN and Eat Clean podcast. My name is Brian Gryn. I'm a certified health coach, trainer and author, and this podcast is for middle aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long term sustainable results. Thanks for listening and enjoy the show. All, right Welcome to the Get Lean Eat Clean podcast. My name is Brian Gryn. I hope you had a great weekend and happy healthy New Year to everyone out there. Looking forward to a great 2024.

Brian (43s):

It's weird, Sam, it's weird saying that I was thinking on my walk this morning. God, I graduated college in 2002, so oh, oh, 22 years ago. So it's sort of strange how fast time goes, but I'm very blessed to have this podcast and to, to do the things that I'm passionate about and looking forward to a great 2024. Hope you had a chance also to listen to my interview with Yogi Aaron. If not, there's still time. It's episode three 18 and we got into how he helps individuals live a pain-free lifestyle by activating muscles through applied yoga anatomy and muscle activation.

Brian (1m 26s):

So really cool. I really enjoyed this interview with Yogi and sort of a different approach to doing yoga. And we touched on, you know, how stretching can actually cause more harm than good for a lot of people. How yoga helped him overcome a DD? What's his thoughts on the number one yoga pose that people should avoid? I have to say I, I didn't agree with him on that, but not gonna agree with everything that every guest says. I also enjoyed learning about his Blue Ossa yoga retreat, which is in Costa Rica, so check that out as well. So, tons of great tips and really enjoyed my interview with Yogi year. Definitely a different perspective on the, the practice of yoga, and that's episode three 18, so check that out.

Brian (2m 13s):

And on today's micro podcast, obviously we're in the second day of 2024, and I wanted to sort of touch on a couple things regarding building your goals for the next year. I mean, obviously whether you're looking at building professional goals or family goals or health and wellness, I think it's important to understand, first of all what you wanna achieve when you wanna achieve, and then why. And a lot of people, I think, put row out the why. And this is something I really focus on in my book, if you're watching on YouTube, there it is. Stepladder system. We get into creating clarity and understanding the why.

Brian (2m 55s):

And anytime I work with a client, we sort of dig deep into that because a lot of us probably have some similar goals around health. Maybe this is fitting into genes better, maybe it's losing inches around our waist, having more energy, sleeping better, losing unwanted pounds that have come on over the last five to 10 years, right? This is a common theme I get with a lot of clients, but what, what sort of gets left behind is, well, why do you wanna have more energy? Do you want, is that because you wanna spend more time and be able to play with your kids or your grandkids as they get older? And as you get older, perhaps it's to even just be alive, to see your grandkids live a disease-free life and not have to rely on prescription drugs.

Brian (3m 41s):

Maybe have more confidence in the bedroom and in day-to-day activities that you're doing, whether that's golf or gardening or even just walking the stairs. So reaching these goals is first about finding out what you want, but then the why is so true. And then I also think it's important to set some type of deadline. I talked about this with Philip Pape who was a recent guest on the podcast, and you really gotta make sure that you find the deadline. And it could be, I mean, maybe it's a wedding, I don't know, maybe it's a bar, bat mitzvah, whatever it is. Or if you just gotta come up with a random date, I think that can really help you work towards it.

Brian (4m 25s):

Perhaps it's a a, maybe it's a race that you wanna run in or some type of event, you know, whatever. Like I said, those are all important and will help sort of you work towards a goal, but finding out your WHY and then taking daily steps to reach those goals. And I think the, the really important about finding out your WHY is you're gonna have ups and downs and you have to come back to the real reason why and that'll sort of get you through the tough times. So I love a book. I'll just make a quick plug to a book called The Slight Edge. I always talk about this with I coach golf and for high school, and I always talk about this book with my kids, especially at the end of the year, and it's called The Slight Edge by Jeff Olsson.

Brian (5m 12s):

If you're watching on YouTube, you can see that. And he always talks about how time will either expose you or promote you, right? I mean, time goes fast. We all know that. And, what daily actions are you taking on a, in order to put time on your side and not have it work against you? Because the longer you wait, the harder it is. I can tell you that I'm so blessed that I started working out when I was in high school and just kept going And, you know, in college and beyond. And it's become a habit. It's like going to the bathroom for me. But I, I do see with people who haven't, and maybe, you know, maybe they weren't in the right environment and they didn't start, you know, living a healthy lifestyle till later.

Brian (5m 56s):

And it's, it's just that much more difficult and it is what it is. the past is the past, but it's never too late to start those daily habits. I'm just so blessed that I got started with those habits early on. And I always, I always tell my parents of the kids that, you know, to, to try to get them involved in activities, especially some type of Resistance training early on in high school and and beyond because, you know, when they're in college, if they continue it, this is just gonna be something they can do. They, they can really do the rest of their lives. So anyways, timely, the promoter expose you. So I really think that is true.

Brian (6m 38s):

And, you know, in today's world we all want to go from one to a hundred in a few weeks, right? and we know that's just unrealistic. People wanna go from plant to harvest. And Jeff Olsson talks about this in the book that, you know, we plant the seed by joining to the gym and then we get frustrated a few weeks later if there's no, you know, harvest, right? If there's no weight loss or muscle mass being gained in those few weeks, well we all know that you must plant, join the gym, cultivate consistent actions over time and then harvest a lot of people that cultivate part. The consistency is what people forget that needs to be done over time and through the years.

Brian (7m 22s):

And I think a lot of people don't give that enough validity. I mean obviously consistency is key. It's probably what gotten me to where I'm at both professionally and in health and wellness. So the question is what daily actions can you start taking today to put you on the right side of what's the success for curve, right? 'cause time is either gonna expose you or promote you. And here's some action items I just came up with. you know, you can come up with your own, you know, maybe you're great at going to the gym, but you're inconsistent at, you know, your, your sleep routine and your sleep's not great.

Brian (8m 3s):

So you have to prioritize that and make sure that that's something that is action items that you're taking on a daily basis. Maybe you don't give yourself enough self-care and maybe you need to meditate or, you know, find time for yourself to read or maybe play an instrument or learn something new. you know, I think everyone deserves that type of me time, right? Maybe you find yourself snacking all the time and this is just an issue. So you wanna space out time between your meals. So whatever it is, you know, perhaps you need to walk more. So you, you wanna, you get a dog, right? You get a dog or a tr or a workout partner and that, that or, or walking partner to help you walk more.

Brian (8m 47s):

I think that's a big one and something that I'll never stop doing, whether, you know, whether I'll always have dogs, but whether I have them or not consistently walking day in, day out. So perhaps it is going to the gym, you don't need to be go to the gym 5, 6, 7 days a week, especially starting out, I would say two to three times a week. Keep, just do that consistency 'cause consistent, excuse me, because what I find is people have these goals in the beginning of the year and they want to go to the gym, So they go every day, but then that only, that only lasts for a few weeks and then they'd be burnt out. So I'd rather see you go to the gym two, three times a week and do that consistency as opposed to consistent, as opposed to going five, six days a week and then getting burnt out.

Brian (9m 31s):

I also talked a few Podcasts ago about micro workouts. I think those are great for anyone who's, you know, just sort of struggling with getting consistent workouts in is, you know, getting in a workout for 10 to 15 minutes just takes the excuses out. So whatever daily actions you're gonna take, make sure that you come up with those and I gave you a few already and then, you know, just be patient and cultivate that over time and by the end of the year you'll have results. So I'm just gonna say, you know, that's what I wanted to touch on today. The Slight Edge by Jeff Olson, big fan.

Brian (10m 11s):

I bookmarked a sort of a story where he talks about this head base head baseball coach. I'll just read you what he talked about with getting his team to sort of buy in to a lot of the principles in the slight edge, which is about really con consistency, how that can yield results. And he told his, his hitters, when practice is over, if they choose to, to go to the batting cage and hit two buckets of balls, approximately a hundred swings and it would only take about 20 minutes. So that's pretty easy to do, right? But you know, most of the, the, the, the kids would leave and go home, which is also easy to do, but if they take a hundred extra swings five days a week, they will have 500 extra swings by the end of the week.

Brian (11m 0s):

And he tells them they probably won't get much better. But don't stop, do all do that all four weeks of the month. So by the end of the first month they'll have a 2000 extra swings and you might start seeing a positive change. But don't stop. If you do this for all 10 months of the school year, by the time we hit the playoffs, you should have 20,000 extra swings. But even more so if you can take at least five teammates with you to the batting cages, then our team will be getting an extra a hundred thousand extra swings for that 10 month period. And, you know what happened? Well, six to eight of the hitters bought into this idea and they ended up winning the conference title.

Brian (11m 40s):

So find a partner, work out three days a week, do that consistency consistently over the year and you'll, you'll, you'll win your conference title for yourself, whatever that is. So anyways, just wanted to throw that out. Hopefully that'll maybe give you a little knock in the butt to get you going for the new year and I look forward to having a lot of great Podcasts and episodes for you. If you do have any suggestions on what you want to talk want would like me to talk about in the micro episodes, feel free to email me, Brian at Brian Gryn dot com and look forward to talking with you on Friday with another great interview and have a great rest of the week.

Brian (12m 23s):

Thanks so much for listening. Thanks for listening to the GETLEAN E Clean podcast. I understand there are millions of other Podcasts out there and you've chosen to listen to mine and I appreciate that. Check out the show notes@briangrin.com for everything that was mentioned in this episode. Feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was. Thanks again and have a great day.

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