Brian (1s):
Hello and welcome to the Get Lean and Eat Clean podcast. My name is Brian Gryn. I'm a certified health coach, trainer and author,
Brian (8s):
And this
Brian (9s):
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.
Brian (25s):
All right, Welcome to the Get Lean, Eat Clean podcast. My name is Brian Gryn. Hope you had a great weekend. Hope you're staying warm if you're up in the North Chicago. It's about zero degrees right now, but hopefully you had a chance to listen to my interview with Dr. Joy Kong. This was the second time I've had her on. She's a regenerative and anti-aging expert. Has a stem cell therapy practice out in LA, California. So we discussed all about stem cells, how you can utilize them, how she's helped individuals overcome osteoarthritis with it, her complete wellness approach, and much, much more. So if you haven't already, you wanna little learn a little bit about stem cells, check out my interview with Dr. Joy Kong.
Brian (1m 5s):
Now in today's micro podcast, I'm on a walk with my dogs thinking, what can we talk about today? And you know, I didn't wanna get too fancy, go over a study or try to get something that was very click beatty, right? You're seeing that nowadays, obviously with YouTube. I wanted to discuss something that has pretty much been the glue that's held my workout routine and my sort of wellness routine intact throughout, gosh, 25, 27 years I've been doing it. And that one thing was consistency. If I have to put my finger on one thing that has helped, not only myself, but even working with clients become successful in whatever their health journey is, it is to become consistent, to make it so it's like second nature.
Brian (1m 54s):
It's like going to the bathroom, looking back, gosh, I started lifting weights when I was 17, 18 years old, junior in high school, luckily 'cause my parents got me started, thank thanks to them. Been lifting three to four days a week ever since. Rarely miss, obviously if I did miss, perhaps it was, might have been sick or traveling or whatever it is, but in general that's three to four days a week for, gosh, if I was 17 years old and I'm 44 now, that's 52 weeks a year. So times three, which is 156 workouts per year for 27 years.
Brian (2m 34s):
27 years of working out, that's 4,212 workouts. You know, recently I've upped my workouts to four times a week, but for the longest time it was three days a week. And that has been the glue to just my sort of health journey. So I think, you know, with all the different biohacks and eating formulas or whatever you want to say, or ways of eating, so whatever health habit you're gonna embark on, especially in 2025, make sure it's something that you can do sustainably and consistently for a long period of time. Consistency is king. I'd rather have you lift two to three days a week over a long period of time than to do five, six, or seven days a week of, of activity and then sort of get burned out and not come back and do it again.
Brian (3m 21s):
So you see that a lot with individuals that'll want to go gung-ho, get in shape, work out six days a week, And you know, a month later they've stopped. So I'd rather have a client, or even for myself doing two to three days a week and making sure that I'm getting good solid workouts in and doing that weekend and week out for years upon years. So consistency is king. I've read a book a while back and I always go back to it whenever I need a good quote or I just need to get back on track. It is called The Slight Edge. If you're watching on YouTube, Jeff Olson, slight Edge, highly recommend this book. I've recommended this book a lot to anyone that asks me.
Brian (4m 1s):
So this is a great quote because he talks about how important it is to show up, which I agree. You know, you go do a workout, you go to, you wanna do a certain activity, obviously showing up is important, but also consistency is right there as well. And he's, he, his quote is Showing up is important, but it's natural Companion consistency is what makes it a powerful duo. Showing up consistently is where the magic happens. Great quote, slight edge, Jeff Olson. And so I think the question that you might want to pose to yourself is like, what health habit do you, do you wanna become consistent at? Is it lifting weights? Is it eating clean, quality, sleep, meditation, something else?
Brian (4m 42s):
Whatever it is, we have to find a way to make sure that we implement it into your life so you're able to do it consistently. One example might be perhaps you want get into lifting weights. When is the best time of day to do that? Now, for most people, it's first thing in the morning, especially if they have to go to work when they have kids getting up before anyone else gets up and just getting it done. And I would highly recommend that whatever time you pick, let's say it's 5:30 AM that this is something that like nine out of 10 times you can do. Because a lot of times if you wait till later in the day, that's when excuses pop up and we end up putting it to the wayside and not doing it.
Brian (5m 25s):
So I'd rather have you work out twice a week consistently at, let's just say five 30 when you know you can get it done than to try to get more workouts done at five o'clock after work or six o'clock after work when excuses come and you have to do things with work. So other things get in the way. And so I think that's been sort of the backbone for my health journey throughout the last 27 years is the fact that I just was consistent. I didn't do anything special. I didn't try to to break any records, I just made sure that I put it as part of my day and I got it done. And lifting three days a week isn't anything fancy.
Brian (6m 5s):
That's not the majority of the week, that's three hours a week right there. But if you can pick those times out before the week starts and stick with it week in, week out, you'll be on your way to achieving your health goals. So that's all I wanted to touch on today. So find a time with the least resistance and that will help you lead to a consistent routine, whatever it is you wanna achieve. Thanks so much for listening. I appreciate you and if you have any questions, feel free to email me, Brian at Brian Gryn dot com. Or if you need some individualized coaching for 2025, feel free to click on the link below and set up a free 15 minute call to see if you're fit for my program.
Brian (6m 48s):
So have a great rest of the day and I look forward to talking to you at the end of the week with another great interview. Have a great day.
Brian (6m 55s):
Thanks for listening to the Get Lean Eat 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 at Brian Gryn dot 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.
