Develop Your Motivation | Lacey Stone | Talks at Google

You.

It's my pleasure to introduce Lacey Stone.

Hi. Who?

Just a little background. I got to know Lacey right around the time when I was hired with Google in 2005 and I was grappling with our daily coexistence with free racks of chips and cookies. She understands this well. She is an incredible spinning instructor and fitness professional among her accomplishments, of which there are too many to list today, but you should. I encourage you to check out her website, which is laceystonefitness.com she was a Division 1 basketball player, all around superstar athlete in her past, state ranked tennis player and summa cum Laude graduate of UMaine. She has, since she graduated, parlayed this keen athleticism into a blossoming fitness industry. She consults with individuals and corporations alike, which include brands such as New Kitchen and a really cool website that I encourage everyone to check out called podfitness.com. if you're looking for a place to refresh your workout tunes, it's a great place to visit. She's also working on a new book called what are you waiting? A fitness bible. So with that, I'm gonna let the room experience a little bit of the Lacy Stone fitness motivation that I know so well. I hope that her contagious energy is as effective for you guys as it's been for me.

Aww. Thank you, thank you, thank you, thank you. Okay, so. So how are y' all doing today? You feeling good? I like participation, so I hope that you can give. You can maybe, you know, I understand you have to work a lot, but the computers are. I get it. I get it. We're in Google. But I hope I get eye contact a little bit. Okay, so I just want to understand you guys a little bit more. Just understand your workout personality or what you do. So how many of you work out consistently? You really. Six days a week? Like really six. Six days a week. I don't know if you need to come here today. No, no, please stay. Okay. And five, six. And then how many of you work out? You know, five. You know, you work out a lot, but then your work gets into the way a little bit and you get a little frustrated. You get off track, but you feel like you work out, but then your work gets in the way. But you feel like you have a pretty good routine. You wish that it was a little more consistent. Anyone? Okay. And how many of you kind of are sitting here and just wanting a little break from work? Anyone? Okay. I got a big laugh on that one. Okay, so. All right, so that's cool. I just Want to thank you all for coming. I'm really excited that you came. And, you know, I'm going to talk about a bunch of things today. I'm going to give you tips and strategies for if you work out. If you want to work out six days a week and you just want a little extra, some motivation, something to get you going, or if you just need, like, if you need me to inspire you to, like, take your fitness to the next level, I want to try. I think I have something for everyone today that you'll take away. So I'm excited that you're here. I really am, and I'm excited to be here. Okay, so. And also I have handouts here for you if you want to take them at the end just to remind you of what we're talking about. I have my cards so you can put them on your refrigerator and not eat bad food or things like that. Or if you have a question, please raise your hand throughout the thing and I'll call on you. Okay? And if you're embarrassed to ask a question in front of your colleagues, just email me. Okay? Because my email is right on here. Okay. So little slide action. Okay? That's me with a little shorter hair. And that is the motto of my company, which is Lacy Stone Fitness, which Anna talked about a little bit more. And it's really what is important to me. What the mission behind my company is, is what we're going to talk about today is that you can have anything you want. You just have to have the courage to pursue it. You just have to go for it. Okay? So if you want a great body, if you want to go to the gym, you can have it. I'm going to show you some tools and tips and strategies that you can use to get your booty in the gym. And the motto behind my company is passion, patience, persistence. And it works with fitness and it works with Google, and it works with whatever, whatever relationships, it works with whatever it is that you're trying to do. What does that mean? It really is. It's in my blood. Those three words, because I'm going to say it a little bit, not in that order, because that's how I like to explain it to people, but passion. Okay, so you really, really want something. You have a huge vision of something that you really want. Be it, run a mile faster, get your butt in the gym, lose 10 pounds, whatever. You really, really want it. You're really passionate about it, and that's great. That's what you need to have first is a passion. To do it, it's key, key, key, key, key, key. And then what you need is you can't just have the dream. You can't have the goal. You have to work for it consistently. You have to be persistent and get your booty in the gym on a regular basis. Okay? But if you have a big goal, lowering your time on a mile or losing 30 pounds, losing 5 pounds, losing 2 pounds is hard. It's not going to happen overnight. So the key I think that a lot of people have struggles with and a lot of my clients have struggles with is the patience part, because it's not going to happen overnight. But if you can keep those three things in line, then you can have whatever you want. You really can. If you can stay passionate about it, if you keep working for it and stay patient. Okay? So that's kind of what I'm gonna talk about for this seminar. I just want you to understand what I'm saying, understand where I'm coming from. Okay? And also why I do this, why I'm involved in fitness. Anyone can really work someone out. Anyone can teach a group fitness class. Anyone can, like, get certified in NASM or whatever. It's not. It's not that hard. But why I do it is because I like you guys. I. I like the people. I like talking to you. I like getting you motivated. I like understanding what it is that doesn't get you into the gym one time. The thing that gets you into the gym consistently, the thing that changes your body, the thing that I can talk to you about that'll change your life. That's why I love this job. So that's just a little bit about me. I want you to understand why I'm standing here. Okay? All right, so what we're gonna cover. Four things we're gonna talk about today, and I'm sure we're gonna get to your question eventually. This seminar is designed to help you find a foundation for your future fitness success. Can't really read that because it's whatever, but it says, understand why and how motivation can help you because it makes it fun, makes you get your booty in there. It makes it get your butt in the gym. That's what I'm going to talk to you about. Get help to figure out where you are and what your fitness goals are. Number two. Number three, gain practical guidance for how to increase your levels of motivation. And number four, we're going to give you. You're going to receive tips and hints to help you build your personalized plan for success. That's what you want, right? We want to feel successful. No. Yes. Yes. Can I get a yes? Yes. All right, cool. So while we're building these tips and these plans for success, I'm going to give you those strategies to help you stay on track. Thank you. I'm going to help you. It's going to help you to better understand a better understanding of the pitfalls personal to you that could affect your motivation. And I'm going to help you to develop an effective. That's awesome, Lee. You're the bomb. Okay. How to develop an effective fitness strategy to defend against those pitfalls. Okay, so what do I mean? What am I talking about? Okay, so I like to work on a scale of 1 to 10. 1 to 10. So let's say on a scale of 1 to 10 of motivation, 10 is, oh, my God, I love the gym. I go six days a week. Like this girl on her computer, right? You go six days a week, Right? Five. Five. Five. All right. So you're psyched out of your mind. Okay. And then there's level one, where you're like, I can't really go to the gym. The idea of it is nice, but I don't really want to go to that place. Okay, so you got a level one, and then you got a level ten, right? So I'm going to give you tips and strategies to help you. When those pitfalls, when those obstacles come and you start going From a level 10, and you start going to a 9 to an 8 to a 7, you use one of these things I tell you, and it'll bring you back up to a 10, because you want to be at a 10. If you're at a 1, you start using the things I say, and it starts bringing you up to a five. And you want to eventually try to get yourself to a level 10, because when you're at a 10, we know perfect 10 is sweet. Like, you. You're ready to go. You're rare, and you're in my spin class in the front row unless your back hurts, and then you have to leave. Okay? So, yeah. So basically what happens is I see with all my clients, everyone that I train, everyone I talk to, is that you get really motivated, you get really psyched, you want to really get this fitness goal right? So you start moving along. You're moving along, and then an obstacle comes, right? Something gets in your way. It's almost like a cycle. It's like the same thing comes in your way. It's. It's a work travel thing. Maybe you're too tired. Maybe you get into a relationship and the workout isn't as important anymore, or something happens, some obstacle, and then you make a choice, and you either let that obstacle take you back and you think, I just don't have any time anymore. I can't really get into the gym. It's a pitfall. Or you think about it and you take a step to the side and then you keep moving forward, trying to achieve your. Your fitness goal. Okay. And I see. What I see happen a lot is that people keep letting the obstacles come. It hits them and then it takes them back and they start to lose their direction, their sense of purpose, their sense of hope, and they get unmotivated. They go from. They were psyched out of their mind. They go from a level 10 to a level 5, and then to a level 3, and then they. I don't even. What's the gym like? That's kind of what happens. Right. So what we're going to talk about today, I'm going to give you effective strategies to defend against those obstacles so you can effortlessly move forward while maintaining your motivation. Because the key is the motivation. And I'll get to that in a second. All right, so where are we? We're going to move on. Cool. Motivation is a critical component of any success, both in work and in fitness. What does motivation look and feel like when it's right? What is the benefit of being motivated? What is those? What does it look and feel? What does it look and feel like when it's right? Have you ever been motivated? Who's been motivated in the life for something? Everyone's raising their hand. Good. Thank you for participating. I appreciate that. You know, when you're motivated, it's like, it's so fun. You're like, oh, this is fun. I love this. You feel inspired, you feel confident, you feel a sense of purpose. Kind of like, I'm doing this for a reason. And when you're doing it for a reason, that creates a feeling of certainty. You're excited, you have hope, you believe you can do it. And then why is it good to be motivated? Because there's going to be obstacles, there's going to be blocks on your journey to what you're trying to achieve. When you're motivated, you don't make excuses, oh, I can't do it. There's not enough time. I got to go do that. Instead, you find a solution to keep moving towards your goal because you're going to have it no matter what. But if you're not motivated, it's very easy to make an excuse. It's very easy to give up. It's very easy not to not be consistent when you come to the gym. And I want to help you be consistent, because the only way to get the results you're looking for are through consistent effort. There's not a lot of quick fixes out there that work, to my knowledge. I've tried them. They don't work. So I like this quote. I'll explain it to you a little bit. Don't be afraid of the space between your dreams and reality. If you can dream it up, you can make it. So. All right, so we're talking about dreams and reality. What are we talking about? We're talking about the goal of fitness. It goes back to the passion, patience, and persistence. I'm going to nail this in your head. If you really have a dream, if you're really psyched and you really want something, you're going to work for it. You're going to be persistent. You're going to work for it. You're going to want it. It's over there. I'm going. I'm working hard. I want to get that freaking body. Run the mile faster, be more flexible. I don't know. It's over there. You see it, you see it, but there's a space. There's a huge space between your reality and your goal. And what happens is this space, the space in between, is when, if you don't keep that motivation up, you're not going to get to your dream. I'm telling you in this quote, which I love, is don't be afraid of the space in between your dream. And right now, you just have to stick to it. You have to stay passionate. You have to be patient in this space, and you can get there. Okay? I'm building your brain power here. Before we get into the essentials of how much do I have to lift? Lacey? What should I put in my mouth? I'm trying to. Food. Sorry. Food wise, what should I eat? Because you gotta have this before you can have this. Really? Okay, so here we are. We're moving on. Okay. Finding and strengthening your motivation is key in helping you achieve your fitness goals. No matter what. Whatever it takes. Okay, so basically, why am I talking about motivation making it sound like it's kind of hard to do? Because I could tell you. I could tell you I could write out the workout for you. I could write out a workout for you, my friend. I could write a workout for Lee Courtney. I don't know where the heck you are, but I could write one out for her. There's a thousand books out there, right? With all the information that you need. There's a thousand books. There's Self magazine right there. There's, you know, there's Google. Google information. It's there. So why don't you do it? If all the information is there, why the hell. Why don't you follow through? Because you are not ready. You know it's there. You got to want it in order to get it. Okay? So I'm trying to get. I'm trying to talk to you so you want it. I'm trying to get in your little smart minds and find a way for you to want it, okay, so that. I don't want to candy coat it. I don't want to give you, like, okay, in 30 days, it's gonna happen. I'm not gonna say it's gonna happen in 30 days, because I know through my trials of trying to be fit that it doesn't happen in 30 days, but it will happen. And you just have to be consistent with it, like, anything. And if you work hard, like, over a set amount of time, eventually it becomes kind of part of who you are and you reach that dream and. And then it's so worth it. It's so worth it because you worked for it. You worked for what you want. And I don't know, any time in your life if anything's handed to you on a plate, it's easy. Anything handed to you is easy. Like, who cares? Anything that you work really hard for, you appreciate it and you want to keep it. So that's what we're trying to talk about here. Appreciating working for something. Okay, and what's happening right here is that with your fitness, you're kind of in a comfortable zone. It's more comfortable to stay where you are than to get to the higher level and be more disciplined. So what I'm trying to say is if you work towards this level and get what you want, it'll be much more difficult to not work out and to eat bad than. Than it is to work out all the time and eat well. So we want to get you to that level 10 where it is part of who you are. Because when it's part of who you are, then it's easy and it's fun and you're psyched. Okay? So I'm just going to give you an example of something that you can. That I did with myself and that you can relate to, that you can relate to for Yourself in terms of motivation. When I was a kid, I really, really, really, really, really wanted to play basketball in college. And Anna told me, I already told you the end story of this, but trust me, this gets good, okay? So add a little smile to your face and get psyched about the story. Okay? So I was a little kid. I really, really, really wanted to play basketball. Division one basketball, right? So after dinner, it was dark. I got a light put out in the driveway, and. And I shot baskets until the cows came home, right? I did camps. I talked to everyone. I immersed myself in the situation. I played aau. I transferred high schools to a better basketball school because that's what I wanted. I just wanted it. And I had this vision of playing and wearing the jerseys and, like, having the whole cheering crowd. And I knew what I would look like. I knew what I would feel like. I knew that I was going to do it. I knew I was going to do it. I knew it. I knew it. I knew it. I told my dad. He thought I was crazy. I said, dad, film me and make a highlight reel, and you send that to every college in America, and someone will see that I can do this. And he was like, all right, she's a little nuts, but I'll do that for her. And then I would go to these camps, and this always happens. There would be parents, and there would be other players, and there would be coaches that would say, you're just not strong enough, Lace. You're not fast enough. You're too short to play point guard. You're too short in Division 1 basketball. Maybe you can play Division 2, maybe you can play Division 3, but you're not. You're not going to make Division 1. You're just not good enough. In my mind, I'm like, what are you talking about? I'm going to play March Madness, and I'm going to play in the NCAA Tournament, and I'm going to make shot at the buzzer, because that's who I am. Jerk. So. So, long story short, what eventually happened was the University of Maine said, I think you got it, Lace. And they gave me a basketball scholarship. And I was like, ha. You guys, I'm playing Division 1 basketball. And my vision happened, and I'm here. I'm here. Oh, yeah. I made it. I had this unwavering belief, and I worked hard. I was passionate about it. I was persistent, I was patient, and I'm here. Whoo. Howdy, piece, partner. And then I got there, and I started to. We did the run throughs, we started to play, you know, with the team. And what happened was I wasn't fast enough. I wasn't really strong enough, and I was kind of short, but I was on the team, so wasn't I supposed to be. Isn't this supposed to be so great, this thing? Oh, my God. What? And then the doubt started to creep in. Am I supposed to be here? Did I force my dad to make this amazing highlight reel? And they just believed the highlight reel? And I'm really not this player. And maybe they were all right. Maybe they were all right. Maybe I shouldn't play here anymore. And I got scared. That's what happens in your fitness program. You work really hard, and you get to a level, and then your life happens, and you're like, oh, this is. But I like how I feel. But I don't know if I like this lifestyle because it's hard, but I like how I look in the mirror, see how I'm kind of relating it. So I'm in this place where I'm like, all right, I got my dream. What did I do? I went back to my visualization. I went back to the thing I really wanted to play basketball in college. I really wanted it. So what did I do? I ran my ass off. I got my butt on the track, and I ran, and I lifted the heaviest weights, and I got strong. I didn't get taller, but. But I got stronger, and I got a lot faster. And, hey, I played and I started. I wasn't the best player on the University of Maine team, but I never quit. I never quit. And I kept believing, and the doubts were still there. They're always there. They don't go away. But because I worked and persistent, and I put in the effort, and I could see how hard I worked. I could see that I did deserve to be there, no matter what. I. I did deserve to be there, and I did whatever it takes, no matter what. Now you're like, oh, that's a great story. Huh? Who cares? Do you play basketball anymore? No, I don't play basketball anymore. But I'm still talking about passion, my persistence, and my patience. And I started a company with those same principles because they apply to everything. And the same thing goes with fitness. If you start working out and you start trying to achieve your goals and start understanding your body and who you are, that journey that you go along, you're gonna learn something. It's gonna be amazing, but you have to start on it. And it's not gonna be an easy path, but you will get it's Unbelievable. It's an unbelievable journey. So it is worth it, people. It is worth it. Okay, so this quote I love. I'm from Wisconsin, in case you didn't notice my accent. But Vince Lombardi, he says, life's battles don't always go to the stronger or the faster man, but sooner or later, the man who wins is the man who thinks he can. Okay, so we're going to get to the nitty gritty in about two seconds, but I'm just trying to lay down the foundation in your head that you got to want it. You got to really, really want it to have this, because a magic horse isn't going to come in tomorrow and hand this thing to you on the platter. It's not going to happen. You have to do it. You have to do it. And I'll help you sign up for my mailing list, and I'll help you along the way. Seriously, we can do it together, but you have to want it. Okay, cool. So that's that, people. Moving on. Fun slide. Make you laugh. Okay, so now we've talked about wanting it and all that jazz, but now we're going to talk about fitness, personality, and you. Okay, so these are three extreme examples. You got the Treadmill Addict. You got the Zen Master. You got the Group Fitness Goddess. Whoa. You may fall into two of these categories. You may fall into zero. You may fall. I don't know what category you fall into. There might be another category for you, but I'm giving you three extreme examples of people that I see at the gym. Okay, so you got the Treadmill Addict. Who's this person? Tell me if it's you, I'll do a little demonstration. Okay, so the Treadmill Addict, they're like, I got 40 minutes to work out. I'm coming to the gym. Don't talk to me. Here's my card. Swipe it. Don't talk to me. You go. You run to the treadmill. You're running on the treadmill. I got 30 minutes. Okay, five more minutes. Turn off the treadmill, get off the treadmill, you're out. Don't talk to me. I want to be alone. I got my workout done. I got it filled in the slot, and I got to go back to work and go to that meeting. Okay, that's one type of a workout person, and that's great. And you don't have to just be on the treadmill, but you. You'd like to work out alone. Don't. I don't want to deal. Okay, fantastic. You got The Zen master chick or man. And he, you know, he or she. They come to the gym, they're very centered, and they don't want to sweat, and they like to work out with candles and they don't really want to wear shoes, and they want to stretch their legs and their arms and their back. And the idea of being on a treadmill is like the worst thing ever. But they're still fit. Like, I'm fit. This is the way I work out. And that's who they are. And that's cool. Okay, great. And then you have the group fitness goddess. Oh, I like these ones. So they. They're like, ah. The gym is my social environment. Oh, my God, my friends are here. Hey, Anna. Hey, everyone, I'm here. There's my step. It has to be next to the instructor because I like the instructor and someone's in my space. Okay? They know, like, they're there. They know everyone. They're psyched. After class, they're like, who's going to sushi? So that's cool, you know? But they would hate being Zen center, and they wouldn't want to work out alone, you know? And Mr. Treadmill Guy would hate the room. He's like, that is not my workout. I don't work out with people. I hate it. It's not cool. And me, believe it or not, I don't like the treadmill. Believe it or not, that's not a workout for me. It's not an option. Some people think I have to run on the treadmill. That's working out. No, it's not. There's several different options, and you might fall into one or more categories. You just have to know who you are. Okay, so the treadmill person, great. You want to work out alone, Fantastic. Run outside, run on the treadmill. Run on the elliptical. Not run on the elliptical. Do this thing on the elliptical. Run up the stairs, swim in the pool, jump the rope. Box alone. Whoa. How many did I just give you? You can do a lot of things alone. That's a tremendous amount of things. Know who you are, Zen master. You got a thousand different instructors you can go to. You might not like one instructor. Try another instructor, that instructor. Da, da, da. You got bikram, you got hatha, you got stanga, you got plates. You got plates. Mat, you got whatever. You got all this stuff. I gave you a bunch. You got different places. Group fitness person. Who are you? What do you like? You might like kickboxing, boxing, spinning, athletic drills. Class, Weird intensity.

Class.

I don't know. Just like, there's so many different options. So I'm just trying to tell you, if you don't like one thing, that doesn't mean you don't like to work out. That just means that you didn't like that thing. You got to find out who you are. You like a group play in a sport. Sports are fantastic. Go to fricking Chelsea Piers or Urban League something or other. That's great, right? I used to do that. I like the gym, though, because it's just efficient. Okay, so that's that. All right, so start to build your motivation by creating a clear vision of success. Step one, figuring out your goals. What's your vision? What do you want to achieve? Remember to focus on you, not anyone else, except your own starting point and where you're coming from. Be realistic. Okay? So find your vision. Find your vision. What do you want to achieve? Okay, so I said, like, let's take this back to my basketball thing, all right? Vision is key. What do you want to do? You want to run the New York marathon? Great. That's cool. What does that look like? What does that feel like? What is that? You want to cut down your time on the running that this year? That's great. You want to lose 30 pounds. Okay. What does it feel like? What does your body feel like when you're 30 pounds lighter? What is that like? All right, I'll give you an example. For me, when I first wanted to become a group fitness instructor, actually, when I first moved to New York, I was like, what the hell am I going to do? I majored in psychology. I was pretty smart, too. Do I want to do that? No, I really am. What does Oprah say? Oprah says you need to follow your passion. So I said, okay, I guess I need to still do this fitness thing, right? So I started to train people, and I really loved that. And then I saw the group classes, and I was like, oh, my God, that's so cool. So I wanted to teach the classes so I could, like, sweat with people, because that's what I've done since I was this. Because I know that it's my passion. And I was about 40 pounds heavier. I was a chubby little woman, because after you're done with basketball, you don't want to work out anymore. So I had gained a lot of weight, and I saw if I'm going to do something, I want to be the best, I can be at it, right? And I saw all the instructors, and I was like, from my perspective, they all had perfect bodies. I Was like, oh, my God. If I want to be the best at this, I really have to lose these 40 pounds. Otherwise I'm going to be chunking it around and people are not going to be inspired by me. So what did I do? I created my vision like I did before. I was like, okay, I want to do this. I have to lose 40 pounds. And when I teach class, it's going to be amazing. The music's going to be great and everyone's going to be near me and it's going to be a packed house. I saw, I felt it. I love these people are just going to have the best time and I'm going to have a perfect body in every angle that I bend at. I'm going to feel comfortable. When they're behind my butt, I'm not going to worry about it because I'm going to like my butt. Like, you know what I mean? So I had, like, a very strong, clear vision of what I wanted to do. So that was my vision. And then what do you want to achieve? Well, I wanted to lose £40. That's the thing. Like, I needed to. I was. It wasn't going to work. Spandex just don't work. So, you know, so then I just found an instructor, another instructor that was similar, that had the same goal. Role models are important. Instructor that already reached the level that I wanted. She was my role model. And I took her class and I stood next to her and I put my head on her head, and I was like, I'm going to have that body. If she can do it, I can do it. She can do it, I can do it. And I picked her brain. Everything that she knew, I learned from her. And I immersed myself in the situation, you know what I mean? And I just got educated. I learned how to eat right, and I just. I was passionate about it. I wanted to be this. I wanted to have the class and I wanted to have this body. I was passionate about it and I worked hard, consistently. I kept track of my goals and. I lost the weight, so. So you have to have. When it got hard, I would focus on really wanting to have that size, be that size. Focus on your vision. The vision is key. And remember to focus on you, not anyone else, because other people have different fitness personalities. Some people want to be Zen master, Some people want to run on the treadmill. That will get you distracted. Focus on what you need to do to get there and be realistic. That was key because you can get. It's very demotivating when you have A goal to lose like 30 pounds or whatever. And for the month you say, I'm going to try to lose one pound a month or I'm going to try to lose. That's a good amount of weight to lose one pound a week. So if there's four weeks in a month you try to lose about. For my size, it would be healthy to lose. Not at this size, but I was 40 pounds heavier. It would be healthy to lose like five pounds in a month. But if I said I'm going to lose £30 in a month, that's not realistic. Or if you want to run a mile and you want to run the marathon and you want to cut your mile time down from 11 minutes to 8 minutes, to say you're going to do that in one month is not realistic and you're setting yourself up for failure. So it's important to be realistic when you're setting your goals and, and not overshoot what it is that you're trying to achieve. So you want to always try to keep that motivation at a level 10. So you always want to set a goal that you can achieve to make yourself feel like it's possible. You want to keep that sense of purpose, that sense of hope alive, because then you can do it. Then you're going to believe that you can do it, and you're not going to get caught up in a pitfall. You're not going to quit. And I don't want you to quit because quitting is for quitters and we're not quitters. Okay? So here we go. Develop a plan of success that works for you. Step two, Starting your plan, you need to objectively measure your own starting point and progress. Okay? And you need to keep a personal journal to collect your own personal data set to analyze. Figure out what your current routine fitness personality is. Use your journal to track your progress and help develop a fitness plan that works best for you. You. Okay, so. What am I talking about? Okay, so setting your plan, you need to objectively measure your own starting point and progress. Okay? Well, yeah. Setting a play on journal. I don't want to hear these things. I know, I know, I know. I've been there. I know, I know, I know. All right, let me. I know, I know. Let me talk to you about this. Please, please bear with me with the journal thing, all right? I'm talking to you. Okay, let's say we're in business here, right? What is this? What is this? Google is like corporate America kind of, right? It's like that. I don't know. I don't wear. I never. Well, you guys don't have to wear heels really either. This is a very relaxed business environment. But if you're starting, let's say you want to have this amazing company, right, Like Google, or you want to just have a really. Whatever. You have a dream to have a big company and you see it and you feel it and you have a vision of what it's going to be, and it's going to be great. And we're going to have online crap, and we're going to have blogs, and we're going to sell merchandise, and we're going to have DVDs, and we're going to sell books, and we're going to have a little show on the side, and I'm going to go on radio, yada, yada, yada. And it's a great company. You see it? It's unbelievable. Whoa. Okay. That's not just gonna happen. It's not. You know, it doesn't. You don't. The company doesn't become like Fortune 500, whatever, Majigger, overnight. In order to have that company, you have to start small, right? You have to start small. And how do you get a successful company? How do you do that? I don't know, you have to have a mission statement or something, right? Kinda. Something like that. You gotta. You gotta. You gotta talk about your. You gotta know what your competitors, what's up with them. You gotta know the market. You gotta know, like, who's successful, who's not. You gotta know. You gotta write a business plan, right? Gotta write a business plan. And you gotta track your progress so that when something yucky happens and it starts to fall on the your track to where you're trying to get, you gotta maneuver that and keep moving forward. You're not going to quit because you really want that big company. You really want to make it outstanding. Whoa. Okay. Well. You really want to be successful. Okay, well, let's bring that back to you yourself, whoever you are. What's your name, Mr. Cute Guy that's giving me really nice eyes this whole time? What's your name? No, but I mean, you're into it. Daniel. Okay, cool. All right. So, you know. No, he's a nice guy. He really is. Do people know him? He's a nice guy. I can tell. Okay, so, you know, so if you really want to have this amazing body or whatever, that's great. And it's totally doable for anyone. I'm telling you, for anyone. I was four, you can do it. But what you have to do is you have to start out small. Whatever your goal is, if it's not the body, it's the flexibility, running faster, whatever. You got to start out small, and you gotta create a business plan and a mission statement for yourself. And you gotta keep a journal. Why is a journal important? I can't tell you how important the journal is. It's like, beyond, because it helps you to understand where you are and who you're coming from and where you're coming from. I've used this with all of my clients. I've used this with myself. I've seen it to be the most successful tool ever. Ever. Ever. Why? Because there's no cheating with it. It's like the real deal. It's you. It makes you honest. Makes you honest. And if you look back in that journal, you can see where you're messing up, and you can know how to get around it and move forward. There's no getting around it if you keep track of the data and you analyze it, and you can develop a plan that works for you. And you can take it to me or you can take it to any fitness professional, and they can go, oh, oh, oh. This is what you do. And it's motivating because you see that you're working, you see that you put in the effort. It's not like you're floating all around like, I worked out for 20 minutes, and why isn't it happening already? The scale is not changing. Whatever. You know why. You can know what's going on. All right, so that's that. Did I forget the quote? Okay. If you always do what you've always done, you always get what you always had. So if you keep doing the same thing and you don't like the results, well, news flash. You got to change something. Okay, so I'm gonna just give you a little show of a journal of one of my clients, just so you can see it, get a little visual picture of it, and understand what I'm talking about. The first thing is the journal before we started working out. It's like her beginning thing. And then the second entry is after not that much time, but a little time. Okay, so. So she started out with me and how I start out with my clients, any client that I have, we meet, we talk. I want to know about you. I want to know what makes you tick. I want to know what inspires you. Okay? So we meet, we talk, and I tell them kind of a broad idea of how they need to work out and what they need to eat, but I don't really. The key for my company and what I do is it's important to go slow and steady. It's very, very important to just slowly work towards your goal rather than run towards it. We gotta work towards it so you know where you're coming from so that you have a solid foundation to stand on. We're building a house here. We're gonna have a solid foundation, people. So basically, I figured out what her first fitness personality is. She likes to work out in groups. Great. Whatever. So here she is. Had a little oatmeal, did a little big game class. That's my class. And then. Oh, she didn't do. I didn't make it to the big game class this morning because she slept instead. But she'll go to the gym in the evening. She ate whatever. She ate some good stuff. And then all of a sudden, granola bar crap. Her boss was kind of a poo. And then she ordered pad Thai at the office and didn't get to the gym. And she's stressed because she had to do her job and bleh. And she ate like crap when she went home because whatever. And she's definitely going to go to the gym tomorrow. Okay, well, that's not great. The food isn't great. And what happened in her day isn't great. So through the journal, we established a pattern that was happening with her. And you'll see through the next thing. A couple months later, she realized that that was happening a lot. The boss was calling her at the end of the day, she'd want to go to the gym, and then she'd be like, ugh. And that kept happening. It kept happening to her. So what she decided is she kind of has to work out in the morning. So she got in and worked out with me in the morning. She was psyched. And because she worked out, she was like, I got my butt out of bed. She was motivated and she ate well. It motivated her to eat the good food rather than the burgers and fries because she got her workout in. She wasn't tempted by the cookies because she was, like, pumped at her day. And then she had to work late again. So it's really cool to be able to see your progress in a journal. I really highly recommend it. Highly, highly recommend it. That's just a little sample journal. You don't have to do it exactly that way, but that's a good way to do it because it has your emotions and your food together because they're connected. It's like, beyond connected, those two things. Okay. And in terms of me, when I was trying to do the thing with becoming the group fitness instructor, I kept a journal for three years. Three years, until it's amazing. Until it became part of who I am. Okay? So now the thing that I think is really amazing is like, I did this. I wrote down how I was feeling, and I wrote down what I ate. And I start slowly. Worked in the weights and all that stuff. But you got to go slow and steady. What would happen is if I'm really tired now or if I feel like I've gained a little weight, I'm like, ugh, what's going on here? I remember because I did this for so long. It's in my brain. I'm like, oh, that's probably because I'm a little stressed out. The cortisone level is raised, and I just need to relax a little. See if that's what it is. I have this Nike thing coming up. I'm talking at Google. I'm a little stressed. Okay, we'll see if that helps. Okay. That wasn't it. I'll just cut out my carbs a little bit in the evening. Maybe that'll help. And then it does. Or, you know, I like problem pounds, actually, sometimes, because it makes me realize that something in my life is off something I might not. Something isn't going well, so I have to adjust. And then usually my body follows. It's very. It's very. I'm so connected with my body that it actually is with. It's associated with my life. When I'm successful and I'm feeling good, I'm looking good. It's amazing when you get to that point. It's very rewarding. Okay, so next slide. Oh. Oh, boy. All right, so turtle in the hare. I love it. Bring it. How are you guys doing? How are you feeling? You feeling okay? Are you still with me? Can I get a yes? Yes. All right. Okay. So common fit falls. I love that you go, yeah. Okay, so common fit falls or mistakes to avoid comparing yourself to other people. Trying to attack everything at once. Impatience or over reliance on what the skills say. These are three things that I see happen with people. Okay? So comparing yourself to other people. You know how you're at the gym and you're like, oh, my God, you're seeing that guy and you're like, he's bench pressing way more than I could ever even imagine. Oh, I could never do that. Or you see the chick running on the treadmill with the full on Lululemon outfit. And you're like, oh, my God. Whoa. She. All right. You compare yourself to the person. You're like, why am I not at that level? Well, you know, comparing kills. It really does. It kills you. It kills your motivation. Why? Because let's say someone compares themselves to me. They see me, like, bench pressing crazy mountain or they see me running. How do you compare yourself to, like, don't compare. I've been doing this since I was five. Like, it's part of who I am and defines. It brings me with my family. It builds up my confidence. It's part of my being. Like, if someone that's new to the gym comes in and is like, I wish I was more like her. Why am I not more like her? It just doesn't. It doesn't make any sense. Because I'm not like you. I have a different fitness personality. So comparing yourself to someone else is not. Is really the wrong way to go. And I really stress that you just focus on you and your journal and your progress and that you're moving forward because it's not going to get you anywhere. To compare yourself to someone else. It would be like someone that was really good at the piano and played the piano their whole life, and they're like a concert pianist. Oh, my God. And that would be like, me looking and feeling like, why am I not as good as them? I don't understand. It's absurd. It's absurd for me to compare myself to someone that's been doing the piano since they were a little kid and are a pianist. It's the same way for them to come into the gym and be like, why am I not as good as at the gym as she is? Well, the piano is terrifying to me. I don't even get it. I cannot read music. I can't. It just. As the gym, to them is the same thing. But that comparison is not. For some reason, it's not looked at as the same thing, but it kind of is. It's kind of. It's fundamental to me as it is someone that would do something else for a long time. Okay, so I broke that one down pretty much. Okay. Trying to attack everything once. Ok, this is my favorite little thing. You guys. Are you aware of Aesops. Aesop's Fable. Fables? You are? Yes. Does everyone know the turtle in the hare thing? All right, all right, all right. Well, I'm just gonna say I love that. If you don't get anything out of my talk today, please remember the turtle in the hare that's all I say. Okay. This. It's very. It's key to what I'm talking about. It's about. The turtle's my man. All right? What the turtle does is the turtle's like. And the hare, they're in this race, right? And they both want to get to the end line. They both are psyched. And the turtle's like, I know I'm going to get there. I have a vision. I'm just going to keep working hard, and nothing's going to stop me if something comes in my way. I'm just going to slowly go over here, and I know what I'm doing, and I'm going. I'm going to reach my goal. I'm going. I'm on it. Nothing's going to stop me. Nope. I know. And the hare is like. The hare is like, I'm going to get there. Whatever. I'm distracted. Hey. And walking over there, and then he's like, £20. He's like. He's way ahead of the turtle. He's like, whatever. I. I totally know what I'm doing. He's psyched, right? The hare is, like, doing it. And then he gets distracted because he sees his friend and. How you doing? And then while he's talking to his friend and his other friend. How you doing? Doing good. We're having this great conversation. The turtle just is going right on by walking over here. And the hare's, like, totally out of it. And the turtle's still going. He's like, I don't care about the hare. I'm still going to where I want to go. Okay, so what happened? That's what happens with a lot of people I see. They're like, I really want to get to my fitness routine. I'm going to go over here. I'm going to do this. I'm going to do this quick fix thing. I'm going to get. I'm going to lose 20. I lost 20 pounds. I'm way ahead of the turtle. Ha. I did it in, like, two weeks. Oh, my God, I'm so cool. But then they did it. They cheated. So they gained, like, 40 pounds. They're, like, way back here. And the turtles just going along, losing, slow and steady, still going, not getting distracted, on his way. And that's what, like, just remember, like, it's very demotivating to lose £40 and then. And then lose. And then gain 100 and then gain. Lose 10 and then gain 5, and then blah, blah, blah, blah, blah, blah, blah. You know, it's Not. Thank you. I'm trying to keep you on a level 10 motivation, okay? I don't want you to come down here. I don't want you to be over here. I don't want you to be up there and down here and up there. I want you to slowly move forward. I want you just to keep going forward. Okay? And how you do that is you don't try the fad diet and whatever. You just stick to the basics. You stick to what you want, and you work towards it consistently every day. Every day. Okay? So. So that's the turtle and the hare. Okay? And be the turtle. The hare is totally not cool. Totally last season and totally. You know, it's like the trend. Please don't follow the trend. Please just let's go old school here, people. Be a turtle. Okay? And last thing, over lines on what the scale says. The scale is an interesting thing. It's a great. It has a number on it. And you weigh yourself and you look at the number and you're like, ah, I lost a little weight. And then you get off it and you weigh yourself again, and then suddenly it's like £5 more in the middle of the day. It's weird with the scale, you can only weigh yourself. Like you're supposed to only weigh yourself once a week at the same time in the morning because, you know you haven't eaten anything. But I just. I stress to people that the scale is just not a good thing because it's this number. And honestly, when you work out, muscle weighs more than fat, so the number sometimes goes up even though you're going, you're looking better. I really am not a big fan of the scale. What I'm a fan of is you seeing in the journal that you're slowly progressing and you are moving towards your goal. Yeah, it's just a number. And then you get caught up in the number, and then. What's a number anyway? It's like, focus on the external. You got to focus on how you feel. Because the bottom line is it doesn't matter what you look like on the outside. If you don't feel good on the inside, you're not going to look good on the outside. So let's focus on how we feel and focus on moving towards your goal. Okay. All right. We're going to get to some stuff here. All right. What's your excuse? Oh, my God. All right, so I work with a lot of people. I work with single people. I work with fashionistas. I work with Wall street, man. I work with smart computer people I work with. Single, black, green, purple, Chinese, you know, everything. And the universal excuses I hear and tell me if this is familiar to you. I don't have any time. I'm just tired all the time. I find it so hard to keep a routine. Does anyone have any of those three things as an issue? Is there? Okay, okay, okay. So we're gonna address all three of those things. First, we're gonna talk about the time. Oh, that didn't show up. That's okay. I have. Good thing. I have a little backup thing here. So in terms of you haven't got any time, the thing that's great about the journal is you can kind of look in that and see, okay, I went out to drinks for four hours or something. You think for maybe one of those hours, you could have gone to the gym, or you see that you could have worked out early in the morning before work. You just see the open slots of your time. Maybe lunchtime, you see that there's always a time. It's not about not having time because there's always going to be an excuse. There's always going to be a meeting. There's always going to be a boy or a girl or somebody coming in the way. But you got to make time if you want to. If you really want it, you got to make the time. All right, next one. I'm just so tired all the time. Okay, well, that's great. I hear that a lot. And, you know, basically, you have to look in your schedule and you have to see, are you really tired? Are you really tired? Is that really. What's going on? Are you just a little. Just don't want to do it? You're not motivated enough to go. That could be a possibility. So if you look in that. I think it's really interesting when people say that they're tired all the time, because, you know, if you're tired, you got to listen to your body. Okay, so maybe you are tired. Then maybe you need some rest. You know, maybe you need to take a little sleep. And people are like, oh, this fitness thing, it's so hard. I can't get in shape. Well, maybe you're not putting. Are you putting in good food into your body, like, on a consistent basis? Are you working out on a regular? So if you don't put good food in your body, you don't work out on a consistent basis, then you're not going to get the results that you're looking for. Does anyone have any questions? Because I do have. I can Just switch to this. And the last thing is find it hard to keep a routine in terms of finding it hard to keep a routine if you have to go to work or anything like that and go work, travel. You, you can bring a dvd. You guys are going to have a gym in the Google space. Whoa. There's no excuses with that. You could strap on some sneakers and go running. If you can't work out, then you can focus on your food when you go there because that's the only thing that you have control over. The last thing, the last slide, I was going to give you five different things and this was the end. This is the sweet and sugar thing that you can actually use. When you take away from this, there's five different sections. Vision, planning. And then I was going to talk about calendar, which is key inspiration, sharing and fun. And you can take that from this packet or I can talk a little bit more about it. Unless you have a question. Does anyone have any questions they want me to address or anything that they're interested in hearing about?

Really?

Wow. I'm good. I really would love to share more information with you. I would love for you to take my card. I send out stuff all the time. If you want to talk to me personally. I do one on one sessions with people and I really didn't get to the meat of potatoes of what I wanted to say. But I hope that you got something out of this and I'm really thankful that you guys came today. So thank you so much for coming. Thank you.