If You Can't Stay Consistent With Weight Loss, Watch This

You listening often put everybody else before yourself, and when it's time to take care of yourself, you are the last thing on the to-do list for that day. You are— you get the scraps. You don't give yourself any time, energy, effort, just whatever is left over you give yourself, and you feel guilty for even spending time or energy or effort. I want to flip that script today and talk about Why you should not feel guilty for taking care of yourself. In fact, it's the only way to show up as your best self for the people that you love. What is going on, guys? Welcome back to another episode of the Eric Roberts Fitness Podcast. I hope you're having an amazing day thus far. Today's episode is going to be for you if you're somebody who struggles to take care of themselves, if you feel guilty for spending time on yourself, for carving out time to work out, for spending money on healthy food or a gym membership or hiring a coach. And something I've seen very common coaching over 25,000 people in the last 8 years, you listening often put everybody else before yourself. And when it's time to take care of yourself, You are the last thing on the to-do list for that day. You are, you get the scraps. You don't give yourself any time, energy, effort, just whatever is left over you give yourself. And you feel guilty for even spending time or energy or effort because you could be spending that time for your kids, or you could be spending that money on your, on your kids or on your family or on your employees, whatever it is. And so I want to flip that script. today and talk about why you should not feel guilty for taking care of yourself. In fact, it's the only way to show up as your best self for the people that you love. So we're gonna be diving into why being selfish first makes you selfless later. Number 2, why you have to be your own priority. And number 3, how to start proving that with your actions. Not just your thoughts. And stick around to the end because I actually have a very simple challenge that I think you'll be able to implement immediately after listening to this podcast that can really help you show up better for yourself, take care of yourself better, and be okay with making yourself and your goals a priority. And really quickly, before we dive into the meat and potatoes, if you have not yet left a 5-star rating and review for the episode, please take a second to do that. The reviews and the, the 5-star ratings, they are the most important thing for a podcast when it comes to reaching a new audience. So if you want this content to be heard by other people, and if you think it's good and helpful, please take 30 seconds out of your day. It would really mean the world to me. So let's dive in to core message number 1, and that is gonna be being selfish first To be selfless later. And let's just get to the heart of this, right? Because I— we've all heard the saying, if you've been on an airplane, put your mask on before helping others. And I know like being selfish sounds like a dirty word, especially maybe if you're a parent or if you're somebody who, again, you're very empathetic and you tend to be a people pleaser and you like taking care of other people. And trust me, I'm somebody who's kind of like that as well. It's the reason I started an entire coaching business. I like Seeing other people win. It gives— it almost selfishly gives me a lot of joy to see other people succeed. And it makes me feel good knowing I'm doing something that can help somebody else. It's kind of like truly, I think, my purpose in life. So I get it. But hear me out. If you're running on fumes, low energy, low confidence, building bad habits, low self-esteem, everything, how can you show up? As your best self for your kids, for your partner, for your coworkers or your employees. You can't. It's like driving a car, trying to drive a car with no gas. You're not going anywhere and you're letting everybody else down in the process. Imagine, we'll just use the parent as an example. Imagine if you're like, all right kids, we're going to Disneyland. Let's go. And like you pack the car up and you get, you get ready, you turn the car on and it's like, there's no— Gas. Fucking gas in the car. Like, you're not— you're actually not going to Disneyland because you have no gas. That's what you're doing to the people around you when you don't take care of yourself. And also, I want you to think about this. Think about— again, we'll just use the parent as the example, but I could parallel this to business. I could parallel this to any family— mom, dad, aunt, uncle, nephew, niece, whoever. If you're teaching your kids how to live and you want them to live a healthy life, And you want them to take care of themselves. You want them to make themselves a priority. You don't want them putting their health and their wants and needs on the back burner. What are they learning from you when you don't take care of yourself? When you don't make yourself a priority? When you are overweight and unhealthy and low energy and you never have Motivation to go play with them, or you don't have motivation to stay up late and, and, and do the things with them, you know, running around the house. Like, what are you showing them? Because we all know kids learn from what they see. And if they're seeing that, you could say, I want to teach my kids how to be healthy. What are your actions proving? And again, I could parallel this to business, which I will right now. Right now it is 12:30 PM. On a Saturday. It's actually my mom's birthday today. And so, you know, you're gonna think of this however you wanna think of this, but I got up at 6:00 AM. I've been working since 6:00 AM. I'm doing this podcast. I just recorded a YouTube video. I was recording other videos earlier. I have some more business things to take care of. I'm gonna go see my mom and we're gonna celebrate. Happy birthday, mom. All these great things. But I'm showing up because I need to set the example for the rest of my team. that, hey, I'm here, I'm putting in the work, I'm showing up for us, I'm putting in the effort. Like, nobody who's ever come across me would ever question my work ethic, or they would never question how bought in I am, because they see it. So if you want other people around you to live a healthy life and to be happy and to have high self-confidence and high self-esteem, and you don't want them overweight, you don't want them unhappy, Or not having confidence or having bad habits, it's got to start with you. There's only one way to lead, and that is by example. And that's why you need to be selfish. And I will also use this. I'll use my own personal example here. I was speaking to— I think I said this in the podcast recently. I was speaking to a group of kind of like salespeople, entrepreneurs the other day. And I was talking about my own personal fitness because some people were like, you know, running the business you do, how do you have time for your own, you know, your own health and fitness? And I was like, if I don't Do that, I'm gonna, number one, I'd be a complete asshole, or I would just be very, very unmotivated and like, I just feel like shit. And number two, I wouldn't be able to be my best self. So I have to carve out that time to then show up for my team and show up for our clients and show up for my business as best as I possibly can. If I don't carve out that hour 4 times a week to get my weightlifting in, if I don't make sure I'm getting on top of my sleep, If I don't make sure my nutrition is where it needs to be, my mood, my patience, my focus, everything is worse. So if my goal, because it is, if my goal is to be the best business owner I can, the best leader, the best coach that I can be, how could I do that if I have worse energy, worse focus, worse mood? I wouldn't. So that's why you have to take a step back and When you feel guilty for taking care of yourself, you're actually— when you don't take care of yourself, you're being selfish. You're being selfish because if you were truly doing these things to help everybody else around you, you would not feel selfish. You would feel empowered and you would know it's the right thing to do because that's how you're going to show up as best you can for everybody else. Does that make sense? So that's a concept I really want you to think about. Another concept I want you to think about is I feel like guilt, and of course it depends on the situation, but guilt can be a signal that you're out of alignment with your priorities. Because if you're feeling guilty for something, and I've mentioned this before on the podcast actually, but if I skip a workout, I feel guilty. Now, of course, like things happen and I understand, but if I skip a workout, I'm gonna feel guilty because of that, because I know it doesn't align with my priorities. I know it doesn't align with, excuse me, who I want to be. So when you're feeling some sort of guilt, you probably know you should be taking care of yourself better. You know deep down you're not setting the best example you can for your kids. You know deep down you're more pissed off, more frustrated. You have a quicker fuse on yourself because you don't like how you look or feel. So it's making all the rest of your life worse. You know deep down There are serious health implications coming down the line for you if you don't get your shit together now. You know that. That's why you feel guilty for not doing it. Guilt is a sign you're out of alignment with your priorities. Instead of letting it stop you, use it as a reminder to invest into yourself. And I think that's something we do in our coaching with a lot of our online coaching clients. I think we help them reframe this guilt so they can prioritize themselves without Apology, and that's something I want you to focus on as well. I was scrolling, or actually, I think maybe somebody tagged me in it. Yeah, I think somebody tagged me in the video of this mom was working out in her garage, and I think that her daughter's son—I don't know which one—opened the door and was like, "Hey, Mom!" Da da da da. And she was like, "Hey, I need ten minutes to finish my workout." And the comment section was just like crazy because some people were like, "Ah, what a bitch! Oh my God!" And then some people were like, "No, this is exactly what needs to happen. Like, it's okay." And so I'm of the mindset of like, you have to be okay with reminding yourself that you are a priority too. Yes, your kids are a priority. Yes, your schoolwork is a priority. Yes, your job is a priority. Yes, your spouse or your partner or your family. Yes, those things, you have responsibilities and they matter, but you matter too. And a quote I'll never forget I learned from, I think I heard, I mean, I heard from Jordan Peterson was, Treat yourself like somebody you're responsible for helping. Because think about when you're responsible for helping somebody, your kids, maybe you're a caregiver to your mom, your dad, maybe you're a teacher. I know I'm like professions like nurses, teachers, even like fitness coaches, whatever. It's very like, I want to help people driven. So you're responsible for helping those people. But you need to treat yourself like somebody you're responsible for helping. Another one I often talk to with our clients about is like, if you were advising your son or daughter in this same exact situation, for example, I'll use 2, carving out time to work out. If you were talking to your son or daughter and they were like, Mom, like, Dad, I don't have time to work out. Like, I can't do this right now. You'd be like, hey, like, you have to make the time to work out. It's really important for you. It's important for your health. It's important for your mental health. You need to make the time. You wouldn't say, oh yeah, I get it. Just don't fucking do it. You'd be like, no, like you need to get on that. Or the same thing if like, hey, mom, dad, I'm thinking about, you know, hiring this coach to really help me out. Would you be like, no, that's fucking stupid. You don't deserve that. Like, no, you'd be like, yeah, that sounds awesome. If that's what's going to help you reach your goals and feel better and live a healthier lifestyle and be more motivated, be more happy. Of course I'm going to support you in that. But for some reason you don't do it for yourself, and that's got to change. So that is the first concept and kind of the first core message that I want to talk about. The second concept and core message is just remembering, and I touched on this earlier, if you don't take care of yourself, nobody else is going to. And that's a very harsh reality that you have to get okay with understanding, especially because you listening, you're probably that person for everybody else. You're the person who takes care of everybody else. You're the person who everybody else comes to for comfort, for help, for advice. And people that are in those positions, nobody else is coming to help you. Like, you're that person. So you also have to be that person for everybody else. And I know That it's hard, and I know that it's challenging. And, and this isn't a complaint. This is just the reality of it. Like, you are the problem solver, you are the giver, you're the one who keeps it all together. But that's exactly why you have to carve out time, energy, money, uh, circumstance, whatever it is for yourself. Because if you don't do that, the old saying of pouring from the empty cup, you can't pour from an empty cup. There's nothing to give at some point. And even if you do give it, it's like it's half of what you could really give. You don't want that for the people around you. You don't want that for yourself. And so if you don't carve out this time, it will never happen. As somebody who's coached a lot, tens of thousands of people, helped them change their life, it's not that people don't know what to do. It's not that people don't want to do it. And it's not even that people don't have a plan to do it. A lot of situations that hold people back from reaching their goals is simply because they're not carving out the time and making their plan and actions a priority enough to get it done. Like, you know you need to work out, so you need to make that the priority. You need to put it in your calendar. You need to put it in your schedule. You know, it would be really helpful if you were to have a coach holding you accountable. You need to do that. People don't get held back because of information or knowledge or, or even like want or motivation. It's because you're not actually carving out the time, money, energy, effort, whatever it is to make that a priority enough to do it. Like I was saying in the beginning of the podcast, you leave yourself for last. If you consistently think about if you were to do that with anything else in your life, if you were to do that with business, if you were to do that with fitness, if you were to do that with your kids, your family, your relationships, if you left it for last, how would that turn out? So why are you shocked or why are you wondering why you're not seeing progress and you're not losing weight, feeling healthier, getting in better shape when you're leaving yourself for last? Of course, that's what's going to happen. So you have to really start to reframe taking care of yourself because no, you have to give yourself permission to take care of yourself. You have to give yourself permission to create space for yourself. And I understand it's uncomfortable at times. I can't tell you how many times I've worked with, like, let's say a busy mom who has younger kids, right? And they're trying to carve out 20, 30, 40, 50 minutes to work out. And they're like, well, Eric, I should be spending that time with my kids. I should be, you know, my kids interrupt me and they want me to do this and they want me to do that. Or it's like, well, you know, the kids are busy, but like, I have to do laundry. I have to do the dishes. I have to do X, Y, and Z. And I'm like, number one, I don't want to tell you how to live your life, but all of those things are going to be there regardless. I'm not I'm talking more about like the tactical of like, there's still going to be laundry to do. There's still going to be dishes to do. Like it's going to be there forever. So waiting 30 minutes to do it or not is not going to make or break it. That gets done. But also number 2, I think it shows healthy— we talked earlier about being a role model. It shows healthy boundaries. It shows what mom or dad makes a priority. It shows what's important. It shows it's okay. To take time for yourself. It's okay to take time for your health. You don't just have to be giving to everybody else all the time, nonstop. Which, by the way, I am somebody who's very empathetic and I like helping people, but I also realize at some point that gets exhausting because you're never actually giving into yourself. You're never actually feeding yourself. All you do is giving. When, when are you giving for you? Because you're treating yourself like a person who you're responsible for taking care of, remember? So if you don't do it, nobody will. If you don't carve out the time, nobody will. If you don't make it the priority, nobody will. And it's gonna keep being put on the back burner and your results are gonna keep reflecting that. So that's core message number 2. Before we get into core message number 3, just wanna remind you, I've talked a couple of times about our coaching in this podcast. If you are interested in getting some help, if you're interested in investing into yourself and finally getting some accountability, finally getting a plan, someone to help you through this journey, Click the link in the description of this video in this podcast, and we will help you with our online coaching. We've helped over 25,000 people. We've been doing this for over 8 years. If, if we sucked or if I was a scam, people would know about it by now. Uh, but I think we're pretty fucking good at what we do. And I promise if you give us the opportunity, we're gonna be able to show you that. So click the link in the description of this video if you're interested in getting some online coaching. Now, core message number 3. And this is a piggyback off the last one. Your actions show your priorities. So let's talk about where you're actually spending your time, your money, your energy. And I've said this before on the podcast, but it's worth repeating. Show me your calendar and I'll show you your priorities. Show me your bank statements, I'll show you your priorities. Show me your daily routine, I'll show you your priorities. You can't just want to feel better. And then feel upset when you don't. You have to speak with your actions, not just your words or your thoughts. Because what I mentioned earlier, most people don't not hit their goals because of a lack of wanting to do it or a lack of motivation. Trust me, most people are very motivated. Most people want to, excuse me, stay on track and they want to reach their goals. In fact, I'd say almost everybody wants to do that. But people's actions aren't backing that up. So take a second to think, what does your calendar say about you and your goals? Is it packed with everybody else's wants and needs? Work, kids' priorities, kids' practices, errands, and there's no time built in for you? If you can look at whatever— Google Calendar, Apple Calendar, whatever— if you can look at your calendar and there's nothing scheduled, because here's the thing too, Like we said earlier, people will be, oh, well, I'll, I'll get to it when I have some time, or I'll do it this time. I'll do it that time. If you're not carving out that time in your calendar, number one, it's likely not to happen. And number two, it's certainly not a priority. So show me your calendar and I'll show you your priorities. What about your bank statements? Again, I'm not telling you how to live your life or spend your money, but I do know you're spending money on DoorDash or you're spending money on Endless Amazon purchases. If you're spending money on, you know, Gucci handbags, I don't know what people spend their fucking money on, but could you spend an extra $10 to $20 a week to get some accountability? Could you spend an extra $30 to $50 a week, maybe not going out to eat as much and putting that towards a gym membership? Could you spend the extra $30, $50, $60 a week you're doing on DoorDash and put that towards a meal prep service? Show me your Bank statements, and I will show you your priorities. Your routine. What does your routine look like in the morning when you wake up? Are you making yourself a priority throughout the day? Are you doing things intentionally carved out time that's for you making yourself a priority? Your nighttime routine. Are you meal prepping for the next day? Are you going into your food log and tracking your your food for the next day? Or are you scrolling TikTok for two hours? Show me these things. And I will show you your priorities, 'cause your actions are telling a story about what you value. And if you're not investing into yourself and valuing yourself, that is the story you will be living. Now let's flip that. Let's think about it. What is a higher return on your investment? Investment of time, investment of energy, investment of money, investment of routine. What is a higher return on your investment than— Health. Feeling better, having more energy, living longer, being more confident, shopping for clothes you actually enjoy. Nothing. I don't know what could be a better use of your money. For example, I will tell you, I am putting my money where my priorities are. I just bought a fucking expensive mattress bed cover. It's not here yet. I'm not sure when you'll listen to this podcast, but it was— Very, it was very expensive, but I want to invest into my sleep because I know if I sleep better, I'll wake up more refreshed. I'll be more focused throughout the day. I'll get more shit done. I'll be a better human being. I'll be in a better mood. I'll be more productive. Our business will do better. I'm putting my money where my priorities are. I know I'm carving out an hour in my day, 4 times a week to go work out. I'm, I put it in my calendar. I'm putting my calendar, where my priorities are. But what is a better investment? Like, where, where else could you spend, I don't know, $50 on a gym membership, $100 on a gym membership? And then from that, providing you actually have a good plan and somebody holding you accountable and you're going and you're utilizing it, from that you feel better, you live longer, you have, you leave there in a better mood, better energy, sleep better at night. You could spend $50 on something that's fucking stupid. And doesn't get you anything in return, or you could spend $50, $100, $25, whatever the number is. I don't, I don't see how you would get a better investment on— I'm sorry, a better return on your investment. And the same thing with time. Sophie and I were talking about this. My co-host Sophie and I were talking about this in a separate podcast. When you do 30 minutes of, let's say, deep creative work, maybe you're like coming up with your meals for the, for the week, or, you know, you're, you're going outside for a walk. 30 minutes of that versus 30 minutes of scrolling, which one do you feel better after? Very rarely, if ever, are you feeling better after 30 minutes of doom scrolling on your phone. So I really, I want you to think about this. And it's funny because people think of this with their money. It's like, I don't want to, I don't want to waste my money. It's like, you're wasting money. You're wasting time. You're wasting energy. You're wasting effort. I'm just here to wake you up for it. I'm here to give you the real shit because I actually want you to win. And I actually want you to succeed. And I actually give a shit about you. So show me your priorities, show me your calendar, show me your bank statements, show me your actions, your routines, and I'll show you your priorities. So core principle number 4, I want to touch on why guilt holds you back. And I know what you're thinking. This sounds great, but I don't have the time. I don't have the money. Maybe I'm worried people will think I'm selfish. Let's, let's go ahead and tackle those head on because I think guilt thrives on those excuses. So I first want to say this, like, I don't have time. Nobody has time. No, like, who do you know that's just like, I'm doing nothing all day? I personally don't know anybody. Even people who are like, they actually do nothing all day, they find shit to do, right? So nobody has time. We have to make time. And I wanna overcome this objection for you because I'll use one of our clients, James. Shout out to our guy, James Shadbolt. Shout out to you, James. During our spring/summer challenge, James lost about 12 pounds in 8 weeks. And one of the things he credited his progress to was changing up his workouts from trying to work out, let's say, 4 or 5 days a week for 60 minutes at a time, to only working out 30 minutes per week. I'm sorry, well, 3 times per week for 30 minutes. And so James, maybe he didn't have time to work out 5 days a week for 60 minutes at a time, but he did have time and he could make time To work out 30 minutes, 3 times per week. And guess what? Because he did that and he was consistent with that, that allowed him to lose 12 pounds in 8 weeks. Congratulations, James, you crushed it. So you do have time, but we have to make the time. And like I said, look at your calendar. Like, no bullshit. I know some people live by their calendar, some people don't. If you don't, I would at the very least start putting in your calendar Time for your fitness. If you don't use your calendar on your phone for anything else, use it for fitness and specifically carve out time. When are you going to get your walks? When are you going to meal prep? When are you going to go to bed? When are you going to wake up? When are you going to do your— what time of the day? What days per week are you going to do your workouts? The really interesting part about this, coaching people for so long, you know, I saw this progression quickly. I'd be like, hey, like, you know, when are we like, are you working out this week? Yeah. That's all they would say. I was like, okay, like what days are you working out? And they're like, oh, um, well, I guess Monday, Wednesday, Friday. And I'm like, awesome. Like what time of the day? And they're like, oh geez. Um, I guess 9:00 AM on Monday. Like I got a school thing with my kids on Wednesday. So I got to probably do that at 6:00 PM. And then Friday we'll be back at 9:00 AM. And I'm like, awesome. Like, and you're doing how long in the workout? And they're like, well, I, I guess, uh, 30 minutes, right? That's our plan. I'm like, yeah, yeah, 30 minutes. But I'm like, did you factor in the time to drive there and drive back? Well, no. Okay, cool. I guess I gotta wake up at this time. So it's like, I call it peeling back the onion, especially with this time thing. When you put all this into your calendar and you make it a priority, you will find the time and it doesn't have to be perfect. So that's number one. Number 2, you know, uh, I don't have money. I can't afford it. And remember, making your goals a priority doesn't necessarily mean you have to spend hundreds or thousands of dollars. Literally could be $10 for a pair of dumbbells. It could be free YouTube workouts. It could be swapping the takeout that you're already spending money on and using that for a meal prep service or using that to buy healthy groceries instead. Like the money aspect, you know, again, I get it. I don't want, I don't, I don't know your situation. I don't know. But there are so many times, like, for example, this happened this past week. Somebody signed up for our coaching and we were going back and forth and the guy was kind of just like, you know, dude, it's funny. Like I'm sitting here debating on whether I should spend, you know, this money for coaching. And he was like, I easily spend this in going out to eat every single week. Easily. He's like, I spend way more than this Every week going out to eat. And he's like, why would I not just spend this same fucking money putting it towards my health? And he's like, and if I don't go out to eat as much, I'll probably be in better shape and I'll probably lose weight. I'll probably stay on track more. And I'm like, yeah. So it's just truthfully, take a look at your finances. Like, where are you spending your money? What are you spending your money on? Is it getting you the return on the investment? Is it getting you the, the, the results that you want? Because it's okay to tweak things, whether it's money, whether it's calendar, whether it's routine. Like, it's okay to tweak things. So, and the question I always ask people is, if you spend $50, $100, $200, whatever it is, you spend the money. If all that money spent got you was a healthier lifestyle, finally losing weight, not sweating when you go up and down stairs or brushing your teeth, feeling better when you go shopping for clothes. If all that $100 a week did was do that for you, would it be worth it? Because if the answer is yes, you have a pretty clear answer. So that's number 2. And then number 3, you know, the concept of like, what will people think? Will people think I'm selfish? Uh, or is this going to be a lot of change around me? I think here's the truth. The people who love you and care about you want you to thrive. And if somebody judges you for taking care of yourself, that's their problem, not yours. You're not here to please everyone. You're here to live well and lift others up. When you came into this world, your one purpose wasn't to make everybody else happy and leave yourself feeling like shit. That's not what you would want for yourself. It's not what you would want for your family. It's not what you'd want for your kids. So why do you, why do you keep accepting it for yourself? A lot of this also comes back to, this is going to be a harsh truth I didn't write down, but I just thought about it. A lot of this comes down to what you accept. Right now you're accepting feeling like shit. Right now you're accepting doing everything else for everybody else and not taking care of yourself. You're accepting it. Otherwise you wouldn't be doing it. And maybe you just think this is how it is. And maybe this just has been the way it's always been, but you're accepting it. So you get what you accept. So I want you to think about that. What are you gonna be accepting moving forward? Who are you gonna be accepting moving forward? What routines are you accepting? What money spent are you investing? And accepting. What time, energy, effort are you accepting moving forward? Where are you placing that time, energy, effort moving forward? Remember, guilt is just a habit and habits can be broken. Like I said earlier, it's, it's, it's a sign you're doing something wrong. It's a sign you're not in line with your true priorities. You can fix that. It is fixable. And I think it's just all about taking small actions when you feel them. Like when this comes up for you after listening to this podcast, The next time you feel guilty for investing into yourself, the next time you feel guilty for spending time, spending money, spending energy and effort, that should be your signal. That should be your sign. It's like, this is what I'm supposed to do. Oh my God. Well, you know, uh, my, my, my kids need this done, or I need to do this around the house, or like, I've really got this thing at work that needs to be done. That is your sign to be like, no, no, no. That's ex— this is exactly what I need to do then. Ah, I don't know about investing in, in getting a gym membership or, or buying some heavier weights for my at-home gym. That's your sign you should do that. Use it as your sign to push and do it anyway. Because if you keep doing what you've been doing, you're like, I feel guilty, so I'm not going to do it. If you keep doing that, you're going to keep getting the same result that you have been getting. And the whole reason you're still listening to this podcast is because you don't want the same result. Yes, it's going to feel uncomfortable. Yes, it's going to feel like you're doing something wrong. Yes, it's going to make you a bit anxious and nervous. But if all of those things are true, it means you're doing something that is outside of your comfort zone. It's outside of what you normally do. That's why you feel that way. But if you feel that way, that's what's actually going to lead to progress and lead to a different outcome. And that's what you want. This is the exact thing I tell our clients when they sign up for coaching. I'm like, you should feel nervous. You should feel uncomfortable. You should feel like, ah, I don't know if this is right. Because that means if, if you just felt great, if you feel like, oh my God, this is so comfortable, I'm so good. That's the way you feel now. You feel like shit, but you're like, I feel guilty, so I won't do it. That's, that's, that's your norm. That's comfort for you. So breaking outside of that is going to feel uncomfortable, but that uncomfortable feeling is a sign that you're doing the right thing to see a different outcome, which is what you want. So guys, that was the podcast for today. I really hope you enjoyed it. I really hope you need this. And I told you I was gonna have a quick challenge for you at the end of this podcast. And I do. I call it the One for You Challenge. So for the next 7 days, carve out one act of quote unquote self-care every day. It could be a 10-minute walk. It could be a healthy breakfast. It could be saying no to something that drains you. It could be saying, I can't do that right now. I can do it later after I get my workout. Whatever it is, do that, write it down, and notice how you feel. Because number one, when you write it down, you make it real. That's a saying. And then number two, you can reflect and say, I, this made me anxious, but I did it anyway. And now I feel great from it. That is a positive reinforcement loop that will help you change your behavior. The way that we build behavior is either by positive or negative reinforcement. It's either way. So if you do something and there's bad reinforcement, Okay, well, that's building a bad behavior. Do something good. Cool. Let's build that good behavior. That's why you have to write it down, reflect on it, build that good behavior for the next 7 days. And by the way, if that action is finally signing up for our online coaching program, click the link in the description of this video, of this podcast, and check out our online coaching program. We do this every single day. For thousands of people. I'm just gonna be honest, we're very good at what we do. This podcast is a very small snippet of what we're able to do, and we're able to coach our clients as a real person individually. That's the beauty of our coaching is it truly is a personalized one-on-one experience that you'll be able to get. And we can tailor this information to you and we can help you work through the issues and the problems and the consistency issues, and we can help you. Stop having to restart every single Monday. We can help make you feel okay with taking time for yourself. We can help build you a plan that's not going to take up five, six, seven hours a week to work out. We can help you build a thirty-minute, three times a week workout program like we did for our client James that I talked about earlier. So I'm telling you, if you want to take that next step forward, today can be the day for you. So click the link in the description of this video. I really hope you guys enjoyed, and we will chat next time.