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Show highlights include:

  • How to avoid skipping days in the gym when you have phlegm, aches, and pains (especially during flu season) (3:54)
  • Why human nature undermines your health goals and pulls you back into your destructive habits (7:59)
  • How our instant gratification world stops you from achieving your fitness goals and adds unnecessary stress to your shoulders (10:07)
  • Why having broad goals like wanting to lose weight can actually cause the number on your scale to go up (11:16)
  • The strange way twiddling your thumbs helps you build muscle and lose weight (13:55)
  • 4 proven ways to finally stop self-sabotaging your health and fitness goals (23:130
  • The “structure, not restriction” mindset that lets you “get away” with having a few beers or sweet treats without wrecking your health goals (24:52)

On July 12th, I launched a 90-day Metabolic Amplification Formula for 20 people. If you want one of the remaining 16 spots, schedule an appointment with me at http://metabolicamplificationformula.com.

If you need a one-on-one nutrition coach (without strict dieting rules), I have 2 spots open for clients. You can take one of those spots here: https://coachkatiedanger.mykajabi.com/.

If you’d like to book a Discovery Call with me so you can hit your health and fitness goals faster, book your appointment at http://talkwithcoachkatie.com.

If you’d like to implement a mobility routine in your morning routine, you can check out the free guide I created for you here: http://mobilitywarrior.com/.

If you’re interested in taking supplements, but don’t know where to start, head over to http://yourfitnesssupplements.com and get your own personalized supplement assessment.

One of the most underrated ways to train your body is with bodyweight movements. That’s why I created the Bodyweight Muscles Training Program. You can have great workouts without needing a barbell or a gym membership. You can grab your free copy of the program over at http://bodyweightmuscles.com.

If you’re looking for a leg day workout plan that is perfect for beginners and those with bad knees, go http://LegDayWorkout.com to get your free workouts. .

If you’d like to try any supplements mentioned in today’s show, head over to https://RedHNutrition.com to find them. And you can save 30% on your first purchase with the coupon code CoachKatieDanger at checkout!

If you’ve already purchased supplements from Red H Nutrition, then use the coupon code Podcast20 to save an additional 20% on your future orders.

Or if you need help creating a supplement program, send me an email at  Katie@CoachKatieDanger.com and I’ll be happy to help you.

If you’d like to join a group of Everyday Athletes like yourself, join our Facebook Group Everyday Athletes Worldwide.

And make sure to follow me on Instagram at https://www.instagram.com/coachkatiedanger

Read Full Transcript

Hello athletes, welcome and thank you for tuning into the Coach Katie Danger Podcast recorded live from Omaha, Nebraska. I'm your host, Coach Katie Danger, U S army veteran, fitness coach and founder of Red H Nutrition. Here's a fact for you, 99% of us are not elite athletes. We're individuals from all backgrounds, juggling life priorities, including jobs, our families, their needs, and trying to find time to take care of ourselves every single week. When you tune in, I'll be discussing clear, concise and actionable strategies you can use to get the most from your fitness, nutrition, and mindset. So you can optimize your life without compromising your time. So athletes settle in and get comfortable. I'm here to educate, inspire, empower, and entertain you to help you enjoy the unique fitness journey that you are on.

(00:53): Hey athletes. So whatIs up it is coach Katie danger. And thank you for tuning into episode number 77. And this episode is all about the number one reason that you will fail, but the four ways that you can overcome. So if you are a math person or if you like probability, if you like odds are, if you play cards, play games, whatever, this is actually a good episode for you because there is one thing that will hold you back, but there are four ways to overcome it. So in terms of probability, the odds are stacked in your favor. However, the thing is with these four ways that we overcome, it's going to take action. It's going to take action on our part. And the overcoming that we're looking at is overcoming some very real, some very natural human flaws. And that's okay. And we're going to talk about that.

(01:40): But first, before we dive into the meat and potatoes of this episode, I do want to tell you about what's going on in my life. So I've got my first triathlon coming up this weekend. I am really, really excited about it is a sprint distance triathlon. And if you're unfamiliar with the sport of triathlon, it is three sports in one does a swim and you bike, and then you run and you do it in that order. There are also things called duathlons and they take out the swim. So then you just bike and then you run. Now triathlon means a lot to me. And besides CrossFit, triathlon has a special place in my heart because although I competed in CrossFit for quite a while, triathlons were my first real sport. Like it was the first time that I ever trained for anything. It was the first time I had any goals in any sort of sport.

(02:23): And it was the first time in any that I competed in. Anything outside of any youth sports that I did when I was a young kid, like, you know, I did youth soccer, I did some Peewee flag football and girls were allowed, but as far as like sport triathlon was my real first thing that I did. And I competed in. So it does hold a special place in my heart and I'm doing a sprint distance it's on Sunday. I'm really looking forward to it. And there are different distances of triathlon. So I believe that there's generally five, there's a super sprint sprint, Olympic distance, half Ironman and Ironman. And they all vary in the in distance. Super sprint is going to be the shortest sprint Olympic distance. I mean, what you would see in the Olympics, those distances, and then the half Ironman Ironman. And of course don't know.

(03:03): And we all know is for people who really, really enjoy pain it bucket list. I am signing up for a half Ironman in Kona, Hawaii next June, I think June 5th, fifth, 2022. So that's ultimately where I'm headed with my triathlon is I want to check that mark off my bucket list, but that's all I got. Hold on this weekend. I got my very first one, almost three years. I'm really looking forward to it. I did a mini little mock triathlon with myself yesterday. So I went swimming. I loaded up my bike. I had my bike in my truck and then I just, you know, I just changed. I had my tri suit on, so I didn't change clothes. I just changed shoes, hopped on my bike, did five miles out, five miles back, put my bike away and then put my running shoes on. And I did a mile.

(03:42): Now this was also in 105 degrees. So it was very, very hot out. I mean, I'm a little tired today. I've decided to take a rest day. Not completely, I'm gonna do some mobility and some lifting later, but that is what I've been doing for my training. And then on the reddish nutrition front, my actual supplement brand, lots of cool stuff coming down the pipes, I've got a new immunity vitamin, which you can hear I'm shaking right now. So immunity plus, we all know what it's like to miss training days. Cause you're sick right now. You do not have to deal with that anymore. Plus was created because I was sick and tired of losing training days. And if you're sick and tired of losing train days, because you're sick, you got phlegm, you got the aches and pains. You got the flu. Then you need immunity plus in your life, especially as we're rolling into flu season, kids are going back to school.

(04:23): All of those transmittable things that we've talked about that event in the news, whether it's COVID or the flu, or you know, some other bugger virus community, plus go to it, reddish nutrition, doctor com. And then we've also got a fish oil on the way. So it's going to be called big fish. I love the name of it. I'm really looking forward to bringing it out it's fish oil and it was a glaring need and a glaring hole in our product line. So now with big fish added 19 total product to the reddish nutrition product line. So if you haven't been there yet go to Reddit, nutrition.com. It's my brand, my supplement company. And I would love to share with you, let me know if you have any questions about supplements. So now, now that I've given and you some information about what's going on in my life, when I got going on, let's get to the heart of the podcast episode, right?

(05:08): We're going to talk about the number one reason you'll fail in the four ways that you're going to fail. And since I have launched the, the coaching program, metabolic amplification formula, it's my 90 day coaching program. I have learned so much from my clients. And I think that they've learned a lot from me because the progress, so they've been sharing it, it's been exponentially positive and I'm not talking about the physical changes, but I'm talking about the mental change, which is as well. But as I've been working with them, I've realized that coaching is so much more than just meal plans and workouts. It's not just about, we were able to write tasty food for so many that falls in line with their macros. And it's not just about being able to program workouts for them. It's on the surface. It's what people think. Like I think they need a meal plan.

(05:47): They think they need workouts, but what they really need is guidance and structure and not just guidance and structure in the meal planning department or the fitness and workout department, but it's about elevating perception effective. So unfortunately with the mass influx of fitness coaches, most coaches just live in the moment just like their clients. Do they react to small fluctuations in weight, they react to bad days. And as a coach, what I believe our coach or as a coach, I believe is my number one job to elevate the perspective of my client. Yes. And I put the terminal fitness coach in air quotes because on the internet nowadays, anybody can call themselves something. But it as a whole, another level to actually embody the role of a coach, to be able to elevate your own perspective and then elevate the perspective of it, others. So I'm sure all of us have encountered something like this, here it goes.

(06:36): So we're trying in a certain way or even a certain way. And we start to see those results and we get pretty excited about it. Like cool, I'm doing something like I can see the changes. Maybe you're getting a bicep. Maybe you're seeing a little bit of some abs or you're feeling good. Some energy is improving. We get excited. But then a short time later, we have a bad day. Or when are we going to have a bad week? We just think the world's falling apart. And we think we must not be doing the right thing things anymore. And we want to throw in the towel. So as soon as we're living in a present moment, we're living in the present context and we fail to see a larger picture. So we quit, we quit what we're doing and we want to try something else.

(07:09): That pattern repeats itself. And I'm sure you've been there before. I've been there before. I know some of my clients have been there before. It just seems like we see the results and then we don't and then we quit and then it's rinse and repeat. Okay. It's like trying to continue to chase. The grass is greener where the next shiny object, anytime we encounter any sort of obstacle or challenge, it's like, oh, this must not be right for me anymore. And you just move on to something else that you hope will show you results and then not have the challenges along the way. And this goes for anything in life, a job, a relationship, a pet, I mean, oh, in so many people do these things with their pets, right? Like they get a pet if glitter and rainbows. And then the pet takes a crap on the carpet.

(07:45): And we're like, well, I don't want a pet anymore. It's too much responsibility. So, you know, obviously I'm a huge pet person. I love Guinea pigs. I love animals. I have done quite a bit of rescuing of animals in my life, Guinea pigs in particular. So I know that people are fickle and we see it any different ways and we're human. Okay. So I'm not sure calling you fickle, you listening right now. You, the podcast listener, everybody's fickle. It's just, how do we control that fickleness? How do we get to where we want to go and put aside the humanness that tends to pull us back into status quo plus right back to our old habits, which we're trying to break out of the problem. Home is not the plan. It's not the plan that you're doing. It's not the job. It's not the relationship.

(08:23): It's not your dog. Is that your cat? It's our perspective. And our inability to see the context from a larger point of view, we simply don't allow enough time to pass. So we can gather more information to see the actual truth, to see the actual results. Time. Time is the greatest teacher of all problem is nobody wants to face the reality of time. Nobody wants to deal with time. Like nobody's got any patience it's anymore. And I get it. I get it. The emotions that we feel feel in the present moment are strong. Like what you feel when you feel it is valid. It real completely understand that the problem with what we're doing is that we are addicted to this instant gratification, that instant media, the news. And we all, I mean, most of us like to stay on top of the news cycle.

(09:06): If you're watching this on the Facebook live right now, you've got Facebook. So in some way, shape or form, you are participating in the social media world. And as much as I don't like to partake in it, I don't actively read the news. But as somebody who uses social media, that stuff is just there. I've got to put a filter on it in my own mind because social media is not the problem. It's how I perceive how my perspective takes on this problem and puts that context is somehow on my shoulders as if I have to bear the burden. So we tend to like to stay on top of things. We like to think that we're in the know and when we've chosen a particular perspective, we like to dig in and we like to say, this is where I stand. And I am budging.

(09:43): We're so attached to things that just really don't matter that are in our lives. And I don't know tomorrow is going to hold, but I will tell you that the news that we hear about today, ain't gonna matter in a year. Okay. It's just not gonna matter. So I don't like to get caught up in it. I do not like to seem that it's important in my life. And I certainly don't want to get caught up in these trivial things that ultimately I don't have the control over. And neither do you. What happens when we give in to yeah. That instant gratification and we let ourselves be overcome with the emotions that are flowing from our social media feed from news media, from our friends and they're drunk. We let that stuff flow over right? Our lives and that stuff inevitably keeps us held back.

(10:25): And that is, that is the biggest problem. And that is why we fail is we're not patient. And we let the company texts and circumstances of life and things. We don't have control over where's down. They sit on our shoulders and they don't have to. So you can just rush it off right now. And I want you to pay attention. Cause now we're going to get in to the four ways that you can overcome this and right, is above and elevate your perspective. This is what I'm trying to two, I don't want to preach. I don't want to preach to my nutrition and fitness clients. I want to coach them. So I'm here to coach them to elevate the perspective and yeah, whether you're on a 90 day journey with me, or you're on this one episode journey with me, please pay attention because I promise you, I assure you.

(11:05): I guarantee you that this will change your life. It will make you a happier human being. It will put you on a path that is more successful and less demanding and less overwhelming. So here we go, right? One of the most obvious and glaring issues that I come across when I'm onboarding new client, is that my client tends to lack clarity on their goals. They have abstract ideas of what they want, but communicated. It's almost like it's a dream like it's vague, it's superficial. And there's really no plan on how they want to get to point a to point B. They're just like, I want to lose weight. And that is a very worthwhile goal for many reasons, right? We know that proper weight management and healthy weight management leads to a longer prosperous, more fulfilling life. And generally can allow us to do things maybe that we wouldn't have had access before.

(11:53): Especially if we find ourselves very overweight, but there's no clarity there. There's no clarity. And more than likely, there's been a lot of impatience with certain things tried. And if you're at a point where you have tried things, whether it's losing weight, whether it's gaining muscle, whether it's getting rid of a bad habit, quitting drinking, quitting smoking, quitting drugs, whatever it is, maybe I'm sure that you've tried. I'm sure that you've tried to overcome what is holding you back right now. And the number one reason that you have not been able to overcome is because you lack patience. You like the perspective that's necessary. You make knee-jerk reactions in the moment and you've probably failed to consider the larger picture and how time can actually be your ally. Yes. I'm going to say it again. Time can be your ally. When I say the word process in a coaching sense, I mean a few things.

(12:46): In fact, at the end of this episode, I'm going to tell you to trust the process, believe in the process, all that. And here's what the process means. Here's what I mean. When I say it, it means taking a step back from the present, assessing and taking deeper, look at the problem being faced and then expand and widen the perspective on the context of the situation and how this could shape the future. So instead of throwing in the towel saying, it's not working, you take a step back, you assess like, what am I actually doing? What am I doing? Right. Well, you know, you see obstacles and you don't run away from the obstacle. You either find a way to tear that obstacle down or go around it. That's the new perspective. That's what patience is. It's waiting for life to unfold and waiting for the results to unfold.

(13:25): So you don't make any jerk reaction. You don't throw in the towel before it's too late because the number one thing that separates you from getting what you want, just not quitting. It's just not quitting. If you're someone who can admit their humanist, like right now, let's be real with each other. We are both. We are all human. Okay. You and I we're human beings. And what that means is we've got egos and we've got human qualities that are less becoming, and that is okay. That's okay. Like we're both human. We know these things. Now, when you realize that you're your own worst enemy on the path, your goals here are the four ways you can overcome that humanness. And what you're going to develop is a far sighted perspective. So instead of being near-sighted and in the moment, we're talking about a far sighted perspective and there's very four specific ways in which you can do this.

(14:09): And the very first one is just wait, just wait and be patient. And yes, sometimes that means twiddling your thumbs and waiting for things to waiting for things, to play out, waiting life to happen. And this isn't about complacency. There's still some action involved, but it's action. And then waiting action. And then wait, see how this is going to play out. Let the time pass. Don't take as much action don't well, and here's an example. If you're an emotional eater and you tend to grab the cookies, when you get emotional developing the skill of just waiting can have a huge, huge impact on the success of your dieting plan or your weight loss. And that is as simple as you having a day. Okay? You're having a day, you get home, you're angry about something's frustrated you and your typical response is to go grab the chips away.

(14:56): And I say this because that's been something that I've had to overcome. So you go and you get your tasty tree and you want to sit down and you just want to eat. You want to like, feel something different. So you eat what you need to do instead is just wait, think about how you feel and stop self-sabotaging. And sometimes if you can just find a moment to give yourself space between that trigger and that emotion, you realize that just as a little time passes, you're okay. You're okay. You don't need to go to the cookies because you give yourself enough time to realize that eating the cookies, ain't going to fix the problem. And then you don't make that decision. You know, you don't add insult to injury. You're frustrated, you're angry. There's no reason to go grab the cookies because now the cookies are only going to sabotage your weight loss goals.

(15:38): So don't add insult to injury. Two lefts don't make a right. However you want to spin this. Just wait. That's what I'm trying to communicate here. When you get upset, when you want to soothe the pain and the discomfort, just wait. So the next time you become emotional or the world seems to be too demanding and you want an answer right now, just resist. Resist that emotion. Be patient, let some time pass. And I promise you that after that time passes, you will be in a much better position than if you gave into that moment. All right? So the next thing you can do is pick your battles, pick your battles wisely. So here's the scene. I'm going to set the stage for you. You got along in your plate, you got the kids, you got to get a workout in family. In-Laws your job, your boss, your coworkers, and your goals.

(16:23): Like all this stuff is happening at the same time, it's on your plate. What do you do? So you get the idea. There's lots of struggles. There's lots of things going on at the same time. And they all seem to need your attention. And you've invested so much into certain things. Now it seems impossible to pull back, especially if we're talking about like your job, your coworkers, your in-laws family, you have to take care of yourself. You have to pick your battles wisely because of all of these things, you generally use track of what really matters. You lose track of your actual values and your priorities in life. So you're constantly reacting and you're not able to respond. You become embroiled in all of this dramas of the other people around you. And so

(17:02): What do you do instead? Here's what you do. Instead. I'm gonna take a sip of coffee and then I'll tell you what you're do instead. Hey, I know. And you know that I talk a lot about using supplements on your fitness journey and reaching your full potential. How I believe they're integral pieces of the puzzle to reaching your best self and best fitness results. But do you know a house supplements fit into your plan? Do you know what to take for your goals and how much of a supplement you should take if you've ever had any of those questions? And you want to know how supplements can work for you and your goals, go to your fitness supplements.com and take the free free, free three point personalized supplement assessment. And with just a few questions, you'll have a complete personalized supplement recommendation in less than 60 seconds. You'll know more about how supplements fit into your fitness goals. What's safe and what's effective and perfect for you. So type in your fitness supplements.com in your internet browser, take the free assessment and get on the fast track to your best fitness results.

(18:05): You're going to create a value ladder of priorities. You're going to give yourself space. So we're going to go back to the first thing you do. Take a moment, give yourself some space, remind yourself what really matters. Some of these battles that you're fighting right now. You just need to detach yourself from them cause they don't matter free up some space. Let me tell you right now, your ego, your ego doesn't matter. Your ego is only going to get you into trouble in anything that you do. If you can take a step back from your ego and your words, and really just put on display your values and priorities and put action towards those. That's what really matters. Most battles are going to be a waste of your time and energy. Give yourself space, know where your priorities are, what matters, and then detach yourself from the circumstances that are petty and frustrating.

(18:49): So that's number two, pick your battles wisely and pick your battles based on your values and priorities. Not anybody. Else's number three, forget. What's trending. Forget what is trending right now. And what's popular. I despise the word trending. It just absolutely drives me bonkers. Okay. The word trending is a synonym for in the moment and being involved in the trend is a quick way to lose focus on what really matters. Now I know that being part of a trend makes us feel like we're part of something like we're moving with the flow of life and we're in the know and we're in the hip and whatever else the kids are calling it nowadays, it makes us seem like we're important. Especially when the instant news networks are just flashing all this fancy stuff in front of our face. One of your part of it. And I get it.

(19:30): And the funny thing is, people are fickle. Like I just said, and since trends are set by people, the trends are also going to be fickle. So they're going to change just like that. It's going to be really hard to keep up with them. And that's why I say getting caught up in the trends is only going to keep you running on the hamster wheel. There's no real progress actually happening. And I know they can be fun, but momentarily, it's just all a facade. People are not actually coming together or when you're part of a trend, you're not actually coming together for a greater cause. It's just very in the moment it's superficial and it's fleeting and there's really no substance to it. As soon as that trend wears out, people move on. So what matters more here is forget about what's trending, take a step back, let the trends come and go.

(20:11): Observe them, laugh at them. Whatever. Some of them are fun. But when you have a strong foundation of values, priorities, faith, family, and whatever else matters to you. These micro trends, these micro trends that come and go so quickly. Some of them in a date, they don't matter anymore. And they don't whisk you off your feet and keep you running in place. It's about trusting a process, trusting a process and not following the next bright and shiny light. That seems to be the promised land because these trends, they come and go within days. They're not going to take you where you want to go. And it's only going to keep you running in place. So that's number three. Forget what is trending. Number four. Okay. Oh. This is going to be the hard one. This next one is give up control. This can be the hardest thing to do of all.

(20:54): And I'll be the first to admit that I am so guilty of this. I, I often feel overwhelmed by life and work and I feel like there's a need to be on top of it all. Like I need to know what's going on all the time, everywhere in my businesses. And it gets very overwhelming. And I am very clear that that is a limitation of mine. That is a self-limited behavior and actively working on it. So I am be the first one to admit control, oh God, I'm a control freak. And I know there's lots of people out there listening that are also like this as well. Well, you want to be, you want to know all the details. You want to be the one playing all the strings, but here's the thing. Here's the catch 22 about it. When you feel the need to be in control of everything, to be the one playing puppet, master, pulling all the strings, it actually leaves you less in control because so many other things get forgotten about that matters.

(21:42): I was reading a book this morning, Robert Green, Robert Green. He writes a lot of good books like the laws of power, 40 50 laws of power. Read that book before. But this one is the laws of human nature in the control aspect came up because we get paralyzed paralysis by analysis. I'm sure you've heard of it before. I am going to paraphrase this here, but in Spain, in like the early 16 hundreds, some king of Spain, right? Okay. So total control free end up being the downfall of him. He got so obsessed with how the layout of his castle was set up. Did he didn't pay attention to reports of spies or people in his inner circle and sabotage and treason in all he was worried about was the layout of his castle and where the bathrooms were going to be in relation to certain things.

(22:26): Like that's what I mean by catch 22 is we get so concerned with some of these small details that don't matter. We don't see the bigger picture. And then we really do end up the bed and not getting what we want because we think we're in control, but we are not what you actually need is a mental filtering system that goes back to your priorities, your values and your goals. Knowing what you want to accomplish in the end will help you manage the tasks that actually matter. And sometimes you do need to delegate. You need to find people you trust. You need to find competent people because you can delegate these tasks and keep your focus on the things that actually matter that you are the main role player in greater control does not come from doing it all greater control comes from be able to be realistic about where you're at, where you want to go and what actions will actually get you to where you want to go.

(23:13): Okay? So those are the, I'm just going to repeat them here real quick. Number one, just wait. Be patient. Number two, pick your battles wisely. Number three, forget what's trending. Number four, give up control. Now you probably picked up the theme that all four of these ways to overcome the reasons that you feel Dale is having a clear set of values and priorities. You have to know what matters to you. You have to know why it matters. That is your guiding compass through all of this. This will keep you patient. This will keep you watching the world unfold. Even when it might look like the world's burning. If you know what your values and priority, these are your set. Now you just have to overcome your humanness and be a little patient. Let the world happen. Let things happen. Don't involve yourself in all the mundane minutia of life.

(24:03): Most of it doesn't even matter. As long as you have your values and priorities straight, I think you're on the right track. As a coach, I mentioned, one of my goals is to help my clients widen their perspective to rewrite their own rules, slow down time and be able to take that breath without feeling like the moment that they rest. They're a failure. It's inevitable. I know it's inevitable that my clients are going to have challenges. They're going to become restless and they'll probably overreact to things. I mean, I will react to things. And as a coach though, I am here to help them the future to see what's happening in the present moment and that it's not fatal. And then to help them exercise their potential power that they have on the future with patients that contextual awareness and clarity, clarity of values and priorities.

(24:45): I mean that isn't to say that I asked my clients to become less human. I mean, enjoying the fruit qualities of life is what makes us human. And these things are pleasurable. That's why I'm always coaching structure, not restriction because if you've got to have a couple beers during the week, that's fine. If you've got to have a tasty treat on Fridays because you made it through the week and you did what she needed to do, then that's fine too. Structure, not restrictions. That essentially should be part of your values and priorities package. But I want to ask like, does your coach, if you're working with a coach right now, does your coach do this stuff for you? As I said before, coaching is so much more than meal plans and workouts. It's about widening perspective, rewriting the rules. And if you feel in the moment that you're failing, the first thing I want you to do is stop.

(25:26): So if you're listening to this podcast right now, stop what you're doing. Stop what you're thinking and just be present. Don't fight the feelings I'm not asking. Can you just stop from feeling all the feelings? What I'm asking for you is to be patient stop for a moment and then really do let yourself feel what you're feeling. Cause it's okay. This is human. This is part of being human. Having a moment. If you didn't have emotions, probably wouldn't be human. I know that these things feel very real for you, but I don't want you to get caught up in the moment. I don't want you to make rest decisions. So give it a day or to look at your goals again. What really matters are you focused on what matters or have you let the heat of the moment creep in on your life and change your perspective on things.

(26:04): So perhaps it's time you give some control and bring another perspective into your life. Do you have a friend? Do you have a coach? If fitness and nutrition are part of your goals and you found yourself on a hamster wheel and you can't get off, you feel like you're treading water running in place, whatever analogy you want to use, then hiring a coach might be the next step in your process. Okay? And your journey, you guys listen, I'm not perfect. And I know I will never have this thing called life. I'll figure it out. That's the fun part. The fun part is being able to adapt and be dynamic. I try to actively work on my shortcomings. I make attempts to be aware of what I'm doing. I make it attempts to call out my self limiting beliefs. Like I don't want to let myself off the hook.

(26:41): I don't let myself get by with the, that I tell you guys is unacceptable. I will hold myself countable. And I do that. I do that by being aware, but I also do have a business coach who helps me stay in line. And just like you, if you're looking for fitness and nutrition, accountability, getting a coach is very, very key here. I want to overcome my false beliefs. I want to overcome my limiting beliefs because I truly do want to be better. And if I can be, I mean, I guess I'm just going to be honest with you because that's what I do in this podcast. At least for 77. Yep. Episodes. I've always been honest with you, everyone listening to this podcast. Now, whether it's right now, whether it's in a future episode or a future date this episode right now, if you exercise patience and you make time, your friend, then your entire life is going to be better.

(27:29): Your entire future will be better. And instead of looking at life through a lens of negativity and thinking that time is your enemy, you're going to see that time is actually your friend. Okay? And time is going to help you more than you ever thought before. If you can just exercise some patients and keep those goals, those values, the foundation that you have in your mirror up front, on your side view, like right in front of you. That's what you want for you all the time. I do want to make a clarification between action and patients. There's a fine line between the two. Now you should be patient. When you get frustrated, you need to take a moment to breathe. You should be patient when you start a new fitness and nutrition program, because you're not going to see life changing results in two to four weeks, but you should also be taking action, whether that's action through reflection of what you're doing and thought or actual physical action don't ever confuse patients for complacency, patients, silence and action.

(28:22): Okay. So it's silence and thought and solitude and action. Whereas complacency is the absence of action altogether. We never want to be complacent. So don't think being patient is lazy. Don't think being patient is complacent because it is not. It's still action. It just might be silent action. If a life changing transformation is your goal than hiring a coach could be. The next step for you at coach is going to help you overcome your limitations, overcome limiting beliefs and lead you to where you want to go. It will take action on your part and it will take patients. But do you know what the reward for that is? Do you know what the reward is for patients in action? It's results, it's results, guaranteed. I know nothing in life is guaranteed, but if you exercise patience and action, and you're willing to do the work, you'll get to where you want to go.

(29:07): That's guaranteed. I'm living proof. And that is what I want to coach my clients. If you trust the process, believe in the journey don't ever quit on yourself. You'll get the results you've always wanted. That's a promise from me to you. That's a promise and I would love to be your coach. So if you want to learn more about how my coaching style and my program, my metabolic amplification formula my 90 day coaching program. If you want to learn more about how that can help you, I want you to go to my website. I want you to schedule a call with me right now. We'll talk about your health. We'll talk about your fitness. We'll talk about your workouts. And then we can determine if we are a fit, we're going to determine if you got the ability to put forth the action, to make the changes, and then you'll determine, am I a good coach for the style that you need to keep you on track?

(29:51): Cause both of these go together, right? I mean 90 days of coaching, we've got to be a good fit together. You've got to trust me and I got to trust you. So if that sounds like something you want to do, I want you to go to metabolic amplification, formula.com. And I want you to schedule your free call with me. It's only 30 minutes and we can dive pretty deep into what makes you tick, put those values, those priorities and all of those things at the front and center. So you can really see what matters. It's not wasting your time on stuff that doesn't matter. Stop spending 2050 bucks on cookie cutter programs that just aren't going to do it for you. So if you're looking for a coach who wants to elevate your perspective and give you a new opportunity to get different results than the hamster wheel you've been on before metabolic amplification, formula.com.

(30:35): So all right, athletes, that is it for episode number 77. I really want to thank you for sharing this time with me. I hope that you realize that there are many ways to overcome your perceived limitations and the only person that puts those limitations on you is you okay? So the number one reason you're not going to be successful is if you're not patient, you quit on yourself, but there are very four quick ways that you can exercise action and overcome those. And I'll reiterate them one more time because they are so important. It is to just wait to let some time pass, pick your battles wisely. Not everything matters. Not everything matters to pick your battles. Forget what's trending. Do not, do not do not fall into the trap of thinking that instant news is what matters right now. Okay? There's so much more to life than instant news and instant gratification.

(31:22): So forget what's trending. You can look at it. You can laugh at it, but try not to absorb much of it. Okay? Just let it roll right off you like water does on duck. And then the last thing is give up control. And I know this could be one of the hardest things to give up control because it's kind of fun to play puppet master sometimes, but it's a catch 22. The more things you try to control, the more things that you actually lose your scope of. So give up control, forget what's trending. Pick your battles and just be patient and wait, because time is your friend. Time is not your enemy. I hope, I hope. I hope that you all take this information. You digest it. You think about it and it can change your life. If you want a coach to work with, I'll say it one more time.

(32:02): Metabolic amplification, formula.com. I'd love to chat with you and learn more about what makes you tick and see if there is a way that we can put together a program that makes sense for you in the context of your life with structure, but without restrictions, you can still enjoy this process. So in the meantime, athletes, I want you to do a few things. I want you to believe in yourself. I want you to trust the process, enjoy the journey. And most importantly don't ever, ever, ever, ever quit on yourself. Athletes. This is coach Katie danger. It's been a pleasure. And until next time over now,

(32:33): This is ThePodcastFactory.com

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