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5 Weight Loss Hacks for Busy Dad’s: Ditch the ”Dadbod” with Yuri Doroshuk

5 Weight Loss Hacks for Busy Dad’s: Ditch the ”Dadbod” with Yuri Doroshuk

Driven to help others, Yuri Doroshuk, an ex-seminary grad and weight loss expert, embarks on a mission to make the other person better, only to discover that the key to his own weight loss journey lies in investing in himself and implementing account...

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Driven to help others, Yuri Doroshuk, an ex-seminary grad and weight loss expert, embarks on a mission to make the other person better, only to discover that the key to his own weight loss journey lies in investing in himself and implementing accountability.

You will learn five easy weight loss hacks that busy dads can use to finally ditch the dadbod and get in shape.

 

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Transcript

1 00:00:00,049 --> 00:00:01,519 . Here's the million dollar question. 2 00:00:01,939 --> 00:00:04,250 How do men like us reach our full potential? 3 00:00:04,760 --> 00:00:08,780 Growing to the men we dream of being while taking care of our responsibilities, 4 00:00:09,110 --> 00:00:13,519 working, being good husbands, fathers, and still take care of ourselves? 5 00:00:14,510 --> 00:00:16,009 Well, that's the big question. 6 00:00:16,759 --> 00:00:19,700 In this podcast, we'll help you answer those questions and more. 7 00:00:19,850 --> 00:00:26,290 My name is Brent and welcome to the Fallible Man Podcast on mission. 8 00:00:26,580 --> 00:00:28,790 Welcome to the Fallible Man Podcast, your home for all 9 00:00:28,790 --> 00:00:30,140 things, man, husband, and father. 10 00:00:30,409 --> 00:00:31,610 Big shout out to Fallible Nation. 11 00:00:31,610 --> 00:00:34,580 You guys make these episodes possible and a warm welcome 12 00:00:34,820 --> 00:00:35,930 to her first time listeners. 13 00:00:36,349 --> 00:00:39,410 My name is Brent, and today my guest is Yuri Ock. 14 00:00:39,860 --> 00:00:41,839 Yuri is passionate about helping. 15 00:00:42,980 --> 00:00:48,080 Especially men with families live healthier lives, more energetic, and 16 00:00:48,080 --> 00:00:49,789 get that dad bought under control. 17 00:00:50,029 --> 00:00:52,220 Yuri, welcome to the Fallible Man Podcast. 18 00:00:52,819 --> 00:00:54,379 Thank you so much for having me, Brent. 19 00:00:54,410 --> 00:00:56,529 Super excited about our conversation. 20 00:00:57,399 --> 00:00:58,419 That's gonna be a good one. 21 00:00:58,839 --> 00:01:02,417 I know as a dad I could work on my dad bought and I'm trying to, so 22 00:01:02,807 --> 00:01:05,477 I think a lot of men are gonna be able to relate to this conversation 23 00:01:06,137 --> 00:01:10,247 now, Yuri, before we get rolling, I start the show with a silly question. 24 00:01:10,607 --> 00:01:13,727 So what is the term for a group of owls? 25 00:01:13,727 --> 00:01:20,627 Is it a blessing B, terror, C, confusion, or D Parliament? 26 00:01:22,877 --> 00:01:25,247 I am gonna say terror cuz they terrorize me. 27 00:01:25,757 --> 00:01:25,967 All 28 00:01:25,967 --> 00:01:27,527 right, we're going with B Terror. 29 00:01:27,947 --> 00:01:28,307 All right. 30 00:01:28,307 --> 00:01:30,017 Now none of y'all cheat. 31 00:01:30,047 --> 00:01:33,257 Don't pause the episode and go look up the answer. 32 00:01:33,407 --> 00:01:34,637 You'll find out at the end. 33 00:01:34,637 --> 00:01:36,197 Play our game, play with us. 34 00:01:36,467 --> 00:01:37,907 Make your guest, write it down. 35 00:01:38,417 --> 00:01:42,167 Yuri, in your own words, who is Yuri Dak? 36 00:01:43,967 --> 00:01:48,497 Yuri is someone that, that wants to help and serve other people. 37 00:01:48,977 --> 00:01:55,397 I feel like my purpose in life, my calling is to make the other person better. 38 00:01:55,607 --> 00:02:00,347 So anybody that crosses path with me paths with me I want to make them better. 39 00:02:00,407 --> 00:02:04,427 Whether it's health and fitness, whether it's theology and scripture 40 00:02:04,480 --> 00:02:08,068 I'm a person of faith, so I hold that near and dear to me. 41 00:02:08,102 --> 00:02:12,602 But I want to be a giver to those that are in my life. 42 00:02:12,611 --> 00:02:15,041 And so that's kind of who I am. 43 00:02:15,041 --> 00:02:15,941 I will give. 44 00:02:16,516 --> 00:02:21,821 into your life before I start taking it however that may look for that person. 45 00:02:22,571 --> 00:02:22,751 All 46 00:02:22,751 --> 00:02:23,171 right. 47 00:02:23,801 --> 00:02:26,471 Now Yuri, I like to spend some time getting to know my guests. 48 00:02:26,741 --> 00:02:30,281 And so if you could have a conversation with anyone in 49 00:02:30,281 --> 00:02:31,871 history, who would it be and why? 50 00:02:31,934 --> 00:02:33,374 And let me throw out this caveat. 51 00:02:33,734 --> 00:02:36,704 Jesus is the default answer for 99% of people. 52 00:02:36,764 --> 00:02:39,794 So if it's Jesus, that's fine, but you have to gimme someone else too. 53 00:02:40,294 --> 00:02:41,494 That's a great question. 54 00:02:41,824 --> 00:02:47,854 So many people, I would probably have to go with Adam and Eve. 55 00:02:48,664 --> 00:02:50,044 I don't think they ever get brought up. 56 00:02:50,574 --> 00:02:52,774 Adam, let's go with the first man. 57 00:02:53,264 --> 00:02:54,350 How was it in the garden? 58 00:02:54,350 --> 00:02:55,610 What was the garden like? 59 00:02:55,730 --> 00:02:56,750 You know, he was lonely. 60 00:02:56,750 --> 00:03:00,980 He was a, he was the first one here, so, ah, let's go without him. 61 00:03:02,735 --> 00:03:03,155 All right. 62 00:03:03,845 --> 00:03:07,451 You know, I've never had that answer, so that's definitely a original one. 63 00:03:07,483 --> 00:03:10,836 I always like to see people who ask, but I love the fact that a 64 00:03:10,836 --> 00:03:16,446 lot of people wanna meet Jesus and that's great, but it's almost too 65 00:03:16,446 --> 00:03:18,486 easy of an answer sometimes, right. 66 00:03:18,570 --> 00:03:21,660 That's the ultimate little Jesus button. 67 00:03:22,004 --> 00:03:22,574 For a lot of 68 00:03:22,574 --> 00:03:27,734 people, you know, you mentioned Jesus, I actually would've had said Jesus. 69 00:03:28,184 --> 00:03:28,394 Really? 70 00:03:28,394 --> 00:03:29,924 Because, yeah. 71 00:03:29,924 --> 00:03:35,984 And the reason why is because I know his heart by reading scripture, and 72 00:03:36,014 --> 00:03:41,744 he has given me everything that I probably need to know, like he said 73 00:03:41,744 --> 00:03:45,134 it, what I needed to know for my life. 74 00:03:45,374 --> 00:03:49,664 So I feel like he didn't leave anything out, and he's living today. 75 00:03:49,669 --> 00:03:53,534 And so I feel like there is still that connection with him. 76 00:03:54,134 --> 00:03:55,078 So, yeah. 77 00:03:56,158 --> 00:03:56,548 Okay. 78 00:03:57,148 --> 00:03:57,688 Fair enough. 79 00:03:58,468 --> 00:04:01,618 What purchase of a hundred dollars or less have you made in the last year this 80 00:04:01,618 --> 00:04:03,118 had the biggest impact on your life? 81 00:04:04,978 --> 00:04:06,358 A hundred dollars or less. 82 00:04:06,412 --> 00:04:07,432 Ski tickets. 83 00:04:07,882 --> 00:04:13,882 I went snowboarding last week and I loved it cuz rest is important in our life. 84 00:04:14,272 --> 00:04:20,013 And so we went to Veil with a few friends and I got a good deal on some tickets. 85 00:04:20,943 --> 00:04:21,603 Nice. 86 00:04:21,993 --> 00:04:23,163 Good deal at Veil is hard. 87 00:04:23,163 --> 00:04:23,683 Come by. 88 00:04:23,683 --> 00:04:25,020 What area of the country do you live in? 89 00:04:25,920 --> 00:04:26,580 I'm in Dallas, 90 00:04:26,585 --> 00:04:27,240 Texas. 91 00:04:27,600 --> 00:04:28,980 You're in Dallas, okay. 92 00:04:28,980 --> 00:04:31,800 And we currently have a ridiculous ice storm. 93 00:04:32,040 --> 00:04:35,220 You've probably seen it online on the news. 94 00:04:35,520 --> 00:04:37,230 So here we are. 95 00:04:39,480 --> 00:04:42,240 Yeah, that's a bit of an unusual bit for Texas. 96 00:04:43,320 --> 00:04:46,050 Kids are at home and can I just tell you something? 97 00:04:46,610 --> 00:04:51,210 No school hits differently as a parent compared to when I was a kid. 98 00:04:52,665 --> 00:04:53,695 Oh yeah, we got four. 99 00:04:53,805 --> 00:04:54,855 We got four at home. 100 00:04:56,775 --> 00:05:00,045 , my sister's a school teacher in Missouri and was talking to her yesterday and 101 00:05:00,045 --> 00:05:01,695 they're on their third snow day in a row. 102 00:05:01,695 --> 00:05:04,845 And she's even going a little stir crazy as a teacher. 103 00:05:04,875 --> 00:05:05,445 So 104 00:05:05,955 --> 00:05:08,055 I'm telling you, no good. 105 00:05:08,115 --> 00:05:09,555 No good, no good. 106 00:05:10,035 --> 00:05:14,235 We homeschool as Jordan Peterson would say, no good. 107 00:05:15,525 --> 00:05:17,696 Our kids don't even get snow days cause we homeschool 'em now. 108 00:05:17,775 --> 00:05:18,135 So 109 00:05:19,125 --> 00:05:23,495 , you know, I tip my hat to everyone that homeschools it. 110 00:05:23,595 --> 00:05:26,205 It takes a certain kind of resilience. 111 00:05:26,639 --> 00:05:33,539 And a certain kind of mom and dad like that is impressive to not only Sarah. 112 00:05:36,329 --> 00:05:37,019 Yes, I did. 113 00:05:37,069 --> 00:05:42,367 I didn't wanna stereotype you know, but yeah, it's probably the 114 00:05:42,372 --> 00:05:44,188 mom that's holding down the fort. 115 00:05:45,013 --> 00:05:46,119 Oh no I'll tip my hat. 116 00:05:46,119 --> 00:05:50,289 My, my wife does most of the work on our homeschooling cuz I'm usually busy trying 117 00:05:50,289 --> 00:05:52,239 to edit something or record something. 118 00:05:52,239 --> 00:05:55,449 So she, she wears a lot of hats besides doing the engineering in 119 00:05:55,449 --> 00:05:56,559 the background of the podcast. 120 00:05:56,829 --> 00:06:00,369 She's got my children in front of her where she's sitting, working 121 00:06:00,374 --> 00:06:01,419 with them in their homeschool. 122 00:06:01,539 --> 00:06:03,578 So she's got her hands full for sure. 123 00:06:04,028 --> 00:06:06,878 What's one random fact that people don't know about you? 124 00:06:09,128 --> 00:06:14,858 At this stage of my life, most people don't know that I spent the last 125 00:06:14,948 --> 00:06:18,698 eight and a half years, well, not the last eight and a half years. 126 00:06:18,698 --> 00:06:23,828 I spent eight and a half years Christian ed and I'm a seminary grad. 127 00:06:24,338 --> 00:06:29,798 I was going to plan a church and go the ministry route, but then I, you know, 128 00:06:30,068 --> 00:06:33,158 I shifted gears to health and fitness. 129 00:06:33,728 --> 00:06:39,158 So I have a, I have a master's degree in Theology , but I'm a weight loss expert. 130 00:06:40,238 --> 00:06:40,838 Wow. 131 00:06:40,898 --> 00:06:41,348 Okay. 132 00:06:41,348 --> 00:06:42,848 That is a slight jump. 133 00:06:44,288 --> 00:06:47,723 , what's something everybody needs to know about you before we dig in today? 134 00:06:47,723 --> 00:06:48,443 On the subjects 135 00:06:51,353 --> 00:06:59,573 that I'm passionate about helping you go from feeling stuck in your health 136 00:06:59,573 --> 00:07:05,643 and fitness to living your best life and being in the best shape of your life. 137 00:07:06,003 --> 00:07:13,243 And I will meet you where you're at and help you move forward and make progress 138 00:07:13,263 --> 00:07:19,503 and steps as opposed to giving you some ideal of what you should or shouldn't do. 139 00:07:19,803 --> 00:07:21,723 What you should or shouldn't eat. 140 00:07:21,963 --> 00:07:26,943 You know, bad you for not, instead of kicking you while you're down, 141 00:07:27,363 --> 00:07:33,243 providing small steps that you can take to get some momentum in your life as 142 00:07:33,248 --> 00:07:34,803 it relates to your health and fitness. 143 00:07:34,893 --> 00:07:35,913 So I'm for you. 144 00:07:36,423 --> 00:07:37,353 I'm rooting for you. 145 00:07:38,613 --> 00:07:42,213 All right guys, we're gonna roll to our first sponsor and we will be back 146 00:07:42,213 --> 00:07:46,263 with Yuri and start delving into the problem that a lot of us men face. 147 00:07:46,773 --> 00:07:49,563 Once we start to build our lives of dealing with the dad 148 00:07:49,563 --> 00:07:51,393 bod and our health declining. 149 00:07:51,823 --> 00:07:52,955 We'll be right back with more of that. 150 00:07:53,975 --> 00:07:57,485 Now, before we go any further, I wanted to share with you guys, I don't always 151 00:07:57,485 --> 00:08:03,605 tell you how much I love doing my podcast, like I passionately love what 152 00:08:03,605 --> 00:08:08,405 I'm doing, and one of the things that makes my life better as a podcaster is to 153 00:08:08,410 --> 00:08:10,175 work with a company like Grow Your Show. 154 00:08:10,745 --> 00:08:13,025 Grow Your Show is a one-stop podcast. 155 00:08:13,030 --> 00:08:13,595 Do it all. 156 00:08:13,865 --> 00:08:16,925 Now, I use Grow Your Show for my marketing, but grow your show 157 00:08:16,925 --> 00:08:18,275 with literally a one-stop shop. 158 00:08:18,305 --> 00:08:20,615 You can record your episode and just drop it off with them 159 00:08:20,615 --> 00:08:21,545 and they take it from there. 160 00:08:21,575 --> 00:08:21,795 It's amazing. 161 00:08:23,135 --> 00:08:26,825 If you are interested in picking up podcasting, it's a hobby, or maybe 162 00:08:26,830 --> 00:08:29,915 you're looking to expand your business and use podcasting in that aspect, 163 00:08:30,395 --> 00:08:32,285 talk to my friends over Grow Your Show. 164 00:08:32,285 --> 00:08:33,335 Adam will take care of you. 165 00:08:33,335 --> 00:08:34,265 I guarantee it. 166 00:08:34,625 --> 00:08:35,285 I trust him. 167 00:08:35,285 --> 00:08:36,065 He's my friend. 168 00:08:36,125 --> 00:08:37,355 He's my business. 169 00:08:37,670 --> 00:08:40,940 Colleague and I wouldn't trust anybody else with my show. 170 00:08:42,020 --> 00:08:44,360 And we're back guys with Yuri Ick. 171 00:08:44,990 --> 00:08:45,260 Told you. 172 00:08:45,260 --> 00:08:46,070 I'm gonna mess that up. 173 00:08:47,210 --> 00:08:50,750 And we're talking about a problem that all of us are probably familiar with. 174 00:08:50,755 --> 00:08:54,800 If you are a couple years in your life, you've gotten married, maybe you 175 00:08:54,800 --> 00:08:58,820 started having kids going to the regular grind, and I hate to use that word, 176 00:08:59,210 --> 00:09:01,040 but this happens to a lot of us, right? 177 00:09:01,040 --> 00:09:06,800 We stop being 19 year olds with AMA magic metabolism and life happens and 178 00:09:07,220 --> 00:09:11,090 we sit and we stare at screens and we work all day and we're just trying 179 00:09:11,090 --> 00:09:15,800 to scramble by and we eat crappy food and that just doesn't last. 180 00:09:16,100 --> 00:09:19,520 So you're, will you share your dad bod story with us? 181 00:09:20,690 --> 00:09:20,990 Yeah. 182 00:09:20,990 --> 00:09:25,400 So I entered the health and fitness industry back in 2005. 183 00:09:25,400 --> 00:09:30,498 I was an in-person trainer for a solid three, four years. 184 00:09:30,514 --> 00:09:35,759 . And so I ended up moving from California to Texas to pursue kind of my education. 185 00:09:36,059 --> 00:09:42,218 So I kind of left the health and fitness industry and I went to school, 186 00:09:42,218 --> 00:09:45,278 ended up getting married, had kids. 187 00:09:45,728 --> 00:09:55,718 And so it was 2017, 2018 that I was in the worst shape of my life cuz life happened. 188 00:09:56,318 --> 00:09:59,498 Kids right, work, school. 189 00:09:59,511 --> 00:10:03,891 And so I remember getting on an airplane, buckling my seatbelt. 190 00:10:04,401 --> 00:10:07,687 and just feeling so much pressure around my midsection. 191 00:10:08,467 --> 00:10:16,372 And I had to unbuckle my my pants belt and button just so I could breathe. 192 00:10:16,882 --> 00:10:19,972 And so it was in that moment that I realized, you know what? 193 00:10:20,212 --> 00:10:21,322 Enough is enough. 194 00:10:21,322 --> 00:10:23,092 Like, this is ridiculous. 195 00:10:23,092 --> 00:10:24,082 This is out of hand. 196 00:10:24,352 --> 00:10:27,922 I refuse to buy even larger clothes. 197 00:10:28,102 --> 00:10:30,532 I was already o on my bigger size. 198 00:10:30,712 --> 00:10:35,032 You know how we have multiple sizes, size clothes in our closet? 199 00:10:35,182 --> 00:10:40,347 Well, I was already on the bigger set and now growing out of that, and 200 00:10:40,347 --> 00:10:44,007 so, but I did have a few short stint. 201 00:10:44,902 --> 00:10:47,487 in the past where I lost 10, 15 pounds. 202 00:10:48,207 --> 00:10:51,297 But then over time you kind of get comfortable again. 203 00:10:51,297 --> 00:10:56,127 You slide back to your old habits and routines and you gain everything back. 204 00:10:56,397 --> 00:11:00,567 And so I knew this time my journey had to be different. 205 00:11:00,567 --> 00:11:02,367 My strategy had to be different. 206 00:11:02,372 --> 00:11:07,707 My approach had to be different for me to lose my all of my weight once and for all. 207 00:11:07,707 --> 00:11:11,067 And so I had about 65 pounds that I needed to lose. 208 00:11:11,757 --> 00:11:15,717 And so that's kind of where I came up with my foray formula. 209 00:11:15,717 --> 00:11:21,177 It's a framework I used and I used for my current clients to kind of 210 00:11:21,182 --> 00:11:26,637 lose weight in a way that's reala realistic, sustainable, and enjoy. 211 00:11:27,447 --> 00:11:31,587 Because Brent, at the end of the day, the goal isn't just weight loss. 212 00:11:31,977 --> 00:11:36,926 It's to lose the weight once and for all and create new lifestyle 213 00:11:36,926 --> 00:11:39,716 and new habits around your life. 214 00:11:39,716 --> 00:11:43,901 So you could just be a better dad, a better hus husband, a 215 00:11:43,901 --> 00:11:46,181 better person, better employee. 216 00:11:46,256 --> 00:11:51,646 And so I kind of created that framework and that's helped me tremendously, 217 00:11:51,646 --> 00:11:56,121 haven't gained anything back and have more energy, more confidence. 218 00:11:56,361 --> 00:12:00,602 Like I love mowing my lawn without my shirt and not fearing that my neighbors 219 00:12:00,602 --> 00:12:03,872 are peeking through their blinders, wondering what is that neighbor 220 00:12:03,872 --> 00:12:05,552 doing he needs to put on his shirt. 221 00:12:05,912 --> 00:12:10,758 So I just feel more confident and myself and I challenge my kid all the time. 222 00:12:10,758 --> 00:12:13,158 I dare you to have more energy than. 223 00:12:13,923 --> 00:12:16,023 I will run circles around you. 224 00:12:16,503 --> 00:12:21,192 So just me as a father that's impacted me so, so positively 225 00:12:21,199 --> 00:12:22,669 after I lost that weight. 226 00:12:23,089 --> 00:12:24,649 So that was my problem. 227 00:12:24,649 --> 00:12:31,669 I was just stuck feeling tired, sluggish, coming home from work, looking at my time. 228 00:12:31,669 --> 00:12:34,519 You know, no dad's gonna admit this, but looking at my watch, 229 00:12:34,849 --> 00:12:36,199 wondering, when's bedtime? 230 00:12:36,649 --> 00:12:38,479 You know, but I just got home from work. 231 00:12:38,719 --> 00:12:40,159 And you're like, I'm exhausted. 232 00:12:40,184 --> 00:12:44,583 And they want my attention, they want my focus and I wanna wind down. 233 00:12:44,652 --> 00:12:49,041 And so, that was my problem and I'm like, man, this is not my best life. 234 00:12:49,041 --> 00:12:52,071 The, this is not how it's supposed to be, right. 235 00:12:52,341 --> 00:12:53,931 We need to enjoy our kids. 236 00:12:53,931 --> 00:12:55,671 We need to enjoy our marriage. 237 00:12:55,911 --> 00:12:57,171 Like that should be fun. 238 00:12:57,171 --> 00:13:00,771 That shouldn't be as draining as it is a lot of times. 239 00:13:00,776 --> 00:13:04,461 And I realized it was because I just didn't take care of my 240 00:13:04,461 --> 00:13:06,171 health, didn't take care of me. 241 00:13:06,238 --> 00:13:08,118 And so that was the problem I was in. 242 00:13:09,318 --> 00:13:09,648 Yuri 243 00:13:09,648 --> 00:13:12,348 at a time when we have more information than we've ever 244 00:13:12,348 --> 00:13:13,428 known what to do with before. 245 00:13:13,938 --> 00:13:16,218 I mean, the amount of available information to the general 246 00:13:16,218 --> 00:13:18,018 public is massive, right? 247 00:13:18,678 --> 00:13:22,668 There are a lot of weight loss strategies out there. 248 00:13:22,668 --> 00:13:23,838 There are a lot of diets, right? 249 00:13:23,838 --> 00:13:25,218 There's a lot of health and fitness. 250 00:13:25,218 --> 00:13:29,228 You can't go on social media without just being bombarded by 251 00:13:29,228 --> 00:13:30,318 the health and fitness industry. 252 00:13:31,038 --> 00:13:32,958 There is so much information out there. 253 00:13:33,138 --> 00:13:37,518 How is it is so difficult for all of us to keep that in? 254 00:13:39,513 --> 00:13:41,133 I think that's part of the problems. 255 00:13:41,913 --> 00:13:48,843 There's just so many people given their opinion and a lot of, and a lot of them, 256 00:13:48,843 --> 00:13:52,893 they just might have good genetics and they feel like they're qualified to, you 257 00:13:52,893 --> 00:13:57,003 know, teach people how to lose weight, eat healthy, cuz they have a six pack. 258 00:13:57,067 --> 00:14:01,336 And so they're not really qualified, but everybody has an opinion. 259 00:14:01,576 --> 00:14:07,246 I'm sure you know, someone's grandma in Siberia has some kind of diet plan 260 00:14:07,246 --> 00:14:12,856 written on a piece of paper that if you drink vinegar and you know, put 261 00:14:12,856 --> 00:14:16,426 lotion on your forehead before the sun comes up, you'll lose weight. 262 00:14:16,426 --> 00:14:19,006 Like everybody has some kind of thing. 263 00:14:19,012 --> 00:14:26,070 And so I think it's just finding, finding the right, right source someone that you. 264 00:14:27,705 --> 00:14:31,649 Connect with someone that you trust and just listening to 265 00:14:31,649 --> 00:14:33,959 that one or two individuals. 266 00:14:34,066 --> 00:14:36,385 But the information is not the challenge. 267 00:14:36,385 --> 00:14:37,857 I think it's accountability. 268 00:14:37,907 --> 00:14:42,497 It's not knowing the right information per se. 269 00:14:42,977 --> 00:14:47,807 It's about having someone that's gonna hold you to a higher standard that's 270 00:14:47,807 --> 00:14:50,627 gonna help you walk this journey. 271 00:14:51,047 --> 00:14:57,167 Because most of us, if we just acted on what we knew to do on any matter on 272 00:14:57,227 --> 00:14:59,087 marriage, you want a better marriage. 273 00:14:59,087 --> 00:15:04,937 Like if only we acted on the information we need to be true and implemented 274 00:15:04,937 --> 00:15:06,827 it, our marriages would get better. 275 00:15:07,247 --> 00:15:11,597 Same thing for weight loss if we impl, but why aren't we implementing it? 276 00:15:11,867 --> 00:15:17,237 I found it's because of two reasons, and this is why I tell my 277 00:15:17,237 --> 00:15:20,207 clients all the time, the reason why you're getting results is not 278 00:15:20,207 --> 00:15:21,467 because I'm smarter than Google. 279 00:15:22,337 --> 00:15:29,597 The reason why you're getting results is a, you invested money into your 280 00:15:30,107 --> 00:15:34,547 coaching and where your treasure is there, your heart will be. 281 00:15:34,967 --> 00:15:38,237 We pay attention to what we invest our money in. 282 00:15:39,197 --> 00:15:45,497 I remember in high school people would, you know, start driving to have cars and 283 00:15:45,917 --> 00:15:50,267 you had that one kid where daddy bought him the car and it's a very nice car. 284 00:15:50,507 --> 00:15:53,087 Daddy bought him the car and guess what? 285 00:15:53,237 --> 00:15:58,097 That student really didn't take care of that car compared to 286 00:15:58,097 --> 00:16:03,797 the other kid who saved up every penny to buy that beater car. 287 00:16:04,457 --> 00:16:09,647 But because it cost that kid something, he washed it more times. 288 00:16:09,827 --> 00:16:11,297 He kept it clean. 289 00:16:11,567 --> 00:16:14,957 He got upset when there was a ding or a scratch. 290 00:16:15,507 --> 00:16:18,692 , we pay attention to what we invest in. 291 00:16:18,992 --> 00:16:20,012 So that's number one. 292 00:16:20,402 --> 00:16:22,242 Number two, all right. 293 00:16:22,242 --> 00:16:27,374 Why people don't take action is because they don't have accountability. 294 00:16:27,884 --> 00:16:32,534 They don't have somebody holding them to a high standard that's gonna push them. 295 00:16:33,014 --> 00:16:37,814 And there's something about all of us hating to disappoint somebody else. 296 00:16:38,204 --> 00:16:42,074 And so when we know we have someone that's saying, Hey, you skipped your workout. 297 00:16:42,494 --> 00:16:45,674 Hey, you're eating too many calories, what's going on? 298 00:16:45,914 --> 00:16:49,934 There is a little pressure to, to step up our game because 299 00:16:49,939 --> 00:16:51,794 someone's gonna check in on us. 300 00:16:51,854 --> 00:16:56,114 And I think those are the two elements that a lot of people miss. 301 00:16:56,834 --> 00:17:00,764 They don't have accountability and they haven't invested in anything. 302 00:17:01,064 --> 00:17:05,534 Therefore, they have the information, but they never do nothing with it. 303 00:17:05,954 --> 00:17:09,194 So I actually have six brothers. 304 00:17:09,374 --> 00:17:11,174 There's an interesting fact for you. 305 00:17:11,324 --> 00:17:13,514 Six brothers, no sisters. 306 00:17:14,324 --> 00:17:19,484 And I had one brother who wanted free tips, free coaching from me. 307 00:17:19,814 --> 00:17:20,984 I'm like, sure, let's go. 308 00:17:21,284 --> 00:17:25,501 So I answered his questions, encouraged him, you go do your thing. 309 00:17:25,550 --> 00:17:28,271 And he did it for a few months and fizzled out. 310 00:17:29,141 --> 00:17:32,591 I have another brother who's like, look, I don't need tips. 311 00:17:32,651 --> 00:17:34,301 I don't need advice. 312 00:17:34,421 --> 00:17:40,121 I need you to coach me and I want to invest my money like a regular 313 00:17:40,121 --> 00:17:41,651 client, even though we're brothers. 314 00:17:41,711 --> 00:17:44,651 I'm gonna invest and I want you to coach me. 315 00:17:45,161 --> 00:17:49,901 And so he's down about 50 pounds already and he's still on his journey. 316 00:17:50,561 --> 00:17:51,041 Why? 317 00:17:51,221 --> 00:17:54,911 Because we pay attention when we invest. 318 00:17:55,841 --> 00:18:00,191 Time and when we have accountability, and a lot of times 319 00:18:00,191 --> 00:18:02,141 people, we want something free. 320 00:18:02,141 --> 00:18:06,042 We want a new secret, you know, information piece that 321 00:18:06,047 --> 00:18:09,252 we think we're missing, which is why we're not taking action. 322 00:18:09,492 --> 00:18:10,182 It's not, it. 323 00:18:10,452 --> 00:18:14,232 No accountability, no personal investment, no skin in the game. 324 00:18:14,412 --> 00:18:15,792 And that's why we feel stuck. 325 00:18:16,842 --> 00:18:17,232 Okay. 326 00:18:18,012 --> 00:18:20,502 Now what do you say to all of these parents out here? 327 00:18:20,502 --> 00:18:24,912 Because I know like the first, first thing someone is saying right now in 328 00:18:24,917 --> 00:18:28,662 their mind is, was like, well, you don't understand how busy my life is. 329 00:18:28,667 --> 00:18:29,082 Right. 330 00:18:29,152 --> 00:18:30,502 You know, I run my own business. 331 00:18:30,562 --> 00:18:32,182 My wife is homeschooling our kids. 332 00:18:32,572 --> 00:18:33,442 We're doing all this stuff. 333 00:18:33,442 --> 00:18:34,732 We're talking before the show. 334 00:18:35,002 --> 00:18:36,562 I've got a lot going on right now. 335 00:18:37,867 --> 00:18:39,442 as a parent, I'm going, oh my goodness. 336 00:18:39,442 --> 00:18:43,012 Just trying to keep up, trying to be regular in the gym, trying 337 00:18:43,012 --> 00:18:44,032 to stay on top of my diet. 338 00:18:44,422 --> 00:18:49,402 I know so many parents right now, so many dads are out there going, right? 339 00:18:49,462 --> 00:18:49,681 Yeah. 340 00:18:49,681 --> 00:18:51,008 I don't have time to be healthy. 341 00:18:51,278 --> 00:18:54,458 I don't have time to, what do you say to that? 342 00:18:55,628 --> 00:18:57,158 I totally get it. 343 00:18:57,248 --> 00:18:59,606 I sympathize with that. 344 00:19:00,116 --> 00:19:09,866 And what I tell that individual is, include your family in, include your kids. 345 00:19:10,826 --> 00:19:11,741 in your journey. 346 00:19:12,281 --> 00:19:16,661 And so it's not about you just adding one more thing that's gonna pull 347 00:19:16,661 --> 00:19:21,911 you away from your family, from your wife, but think of ways how you could 348 00:19:21,911 --> 00:19:25,001 incorporate them in your journey. 349 00:19:25,006 --> 00:19:26,111 And that's what I did. 350 00:19:26,111 --> 00:19:30,491 So the way that looked for me, especially like during the pandemic, 351 00:19:30,821 --> 00:19:37,241 I bought cheap bands on Amazon, 20 bucks, and I did home workouts in my 352 00:19:37,241 --> 00:19:40,331 living room and my kids were around me. 353 00:19:40,811 --> 00:19:43,691 They were watching cartoons, but I was doing my workout. 354 00:19:43,691 --> 00:19:47,831 And then they would come off the couch and pick up those bands or 355 00:19:47,861 --> 00:19:52,211 the dumbbells that I had next to me, and they were present there. 356 00:19:52,451 --> 00:19:57,731 So I felt like I was still with them and they were being 357 00:19:57,731 --> 00:20:00,641 exposed to dad getting in shape. 358 00:20:00,941 --> 00:20:07,091 And so kids will do what they see you model to them, not what you tell them. 359 00:20:07,481 --> 00:20:09,911 So I saw it as a win-win, like. 360 00:20:10,271 --> 00:20:15,024 Instead of me going to the gym and being gone for hours at a time and 361 00:20:15,054 --> 00:20:17,034 away from my family, I'm like, no. 362 00:20:17,034 --> 00:20:22,404 If I'm gonna sit on the couch and watch my Dallas Cowboys football game, why 363 00:20:22,404 --> 00:20:30,264 don't I just do some bands in the living room, 15, 20 minutes, create that habit. 364 00:20:30,714 --> 00:20:35,604 That small habit doesn't have to be an hour or two each time. 365 00:20:36,264 --> 00:20:41,634 And as you create that habit, you will realize that, you know what? 366 00:20:41,904 --> 00:20:45,144 I wanna invest a little bit more time into this. 367 00:20:45,324 --> 00:20:50,170 And so then you'll maybe take away some time from, you know, Netflix, 368 00:20:50,620 --> 00:20:57,550 from other things that are taking away from you, because now you enjoy it. 369 00:20:57,760 --> 00:21:02,350 And so today, my 10 year old daughter works out with me once a week. 370 00:21:03,085 --> 00:21:06,595 She begs me every time, daddy take me to the gym, I wanna work out with you. 371 00:21:06,925 --> 00:21:07,225 Why? 372 00:21:07,225 --> 00:21:13,765 Because for the last four or five years, I took them to the gym kids club and 373 00:21:13,765 --> 00:21:18,205 I checked them in and I would go do my workout and they would peek through the 374 00:21:18,210 --> 00:21:23,018 window, see me lift, we'd make eye contact and it was just something that we did, 375 00:21:23,348 --> 00:21:29,348 which by the way, my wife was like, go to the gym because she had some alone time. 376 00:21:29,708 --> 00:21:32,948 She had some downtime where I took all four of our kids to 377 00:21:32,948 --> 00:21:35,438 the gym and she gets a break. 378 00:21:35,708 --> 00:21:38,048 And that's what I call a win-win in marriage. 379 00:21:38,498 --> 00:21:43,808 And so it wasn't me removing myself from my family, it was me saying, 380 00:21:44,168 --> 00:21:46,418 how can I incorporate my family? 381 00:21:46,418 --> 00:21:50,108 Cuz a, I want to get fit and then stay in shape and. 382 00:21:51,083 --> 00:21:56,813 Expose them to exercise so that way they, as they grow up, will 383 00:21:56,813 --> 00:21:58,163 know that that's important. 384 00:21:58,163 --> 00:22:02,633 And I'm certain that they will all work out just like I do 385 00:22:02,933 --> 00:22:04,433 as they continue to grow up. 386 00:22:05,423 --> 00:22:05,723 Okay. 387 00:22:06,623 --> 00:22:09,773 Now let's throw out the next objection that we're gonna hear on 388 00:22:09,773 --> 00:22:14,529 this discussion is, do you advocate for a specific type of diet? 389 00:22:14,529 --> 00:22:14,709 Right? 390 00:22:14,709 --> 00:22:17,439 Because there's a billion, billion diets out there, right? 391 00:22:17,439 --> 00:22:20,975 There's the keto diet, which I personally enjoy, but that's a personal choice 392 00:22:20,975 --> 00:22:22,955 for me cuz it works for me, right? 393 00:22:23,285 --> 00:22:27,275 There's paleo there, there's a bazillion diets out there, right? 394 00:22:27,275 --> 00:22:29,885 There's the Atkins, there's Weight Watchers, there's 395 00:22:29,885 --> 00:22:31,055 all these different diets. 396 00:22:31,145 --> 00:22:36,845 Do you advocate for a certain form of eating with the way you work on Nutri? 397 00:22:38,045 --> 00:22:42,035 Absolutely the, we all have a diet and it's the one that we're on right 398 00:22:42,035 --> 00:22:46,515 now, the one that we're comfortable with the one that we do every day. 399 00:22:46,965 --> 00:22:53,805 And so my approach is to look at what someone is doing, how much 400 00:22:53,805 --> 00:22:59,685 they're eating, and make small tweaks to what they're currently doing. 401 00:23:00,435 --> 00:23:04,119 So the goal is not just weight loss, right? 402 00:23:04,150 --> 00:23:09,310 The question I solve is how can I lose weight in such a way? 403 00:23:10,000 --> 00:23:15,220 Now, once I get to my goal, there's nothing else to go back to. 404 00:23:15,490 --> 00:23:20,920 Cuz the way I lost weight was realistic, sustainable, and enjoyable. 405 00:23:20,970 --> 00:23:21,530 Right? 406 00:23:21,700 --> 00:23:25,000 So it's not just about weight loss, it's permanent weight loss. 407 00:23:25,270 --> 00:23:31,510 And so I found instead of putting someone in a box, instead of saying, you must 408 00:23:31,510 --> 00:23:37,420 eat like this, sure, someone can do that as long as their willpower is there. 409 00:23:37,690 --> 00:23:42,460 But eventually it fades and they're like, I want to go back to X. 410 00:23:43,060 --> 00:23:45,370 And so for me, I love pizza. 411 00:23:45,790 --> 00:23:49,360 I'm like, if I'm gonna lose weight, I better lose weight 412 00:23:50,020 --> 00:23:51,640 while I still eat pizza. 413 00:23:52,150 --> 00:23:54,700 Obviously I didn't eat it every day, but I want. 414 00:23:56,135 --> 00:23:58,825 A part of my diet. 415 00:23:59,305 --> 00:24:04,135 So instead of giving people a list of things that they should eat, shouldn't 416 00:24:04,165 --> 00:24:08,695 eat, instead of labeling foods as like, this is good for you, this is 417 00:24:09,345 --> 00:24:14,705 terrible for you, and creating some kind of ideal, that's not attainable. 418 00:24:16,285 --> 00:24:17,845 I just meet people where they're at. 419 00:24:18,295 --> 00:24:19,585 What are you doing now? 420 00:24:19,885 --> 00:24:21,235 How are you eating? 421 00:24:21,505 --> 00:24:27,025 Let's make these little tweaks that will put you in a calorie deficit so that 422 00:24:27,030 --> 00:24:30,025 over time you'll begin to lose weight. 423 00:24:30,385 --> 00:24:34,975 And so if that's what I advocate, some people call that like flexible dieting. 424 00:24:35,059 --> 00:24:38,989 But that's what I'm about is eating the foods you're eating 425 00:24:39,289 --> 00:24:42,799 and then making small tweaks. 426 00:24:42,949 --> 00:24:46,369 Now, are there food that are more nutritious? 427 00:24:46,729 --> 00:24:49,219 Are there food that are more healthier for you? 428 00:24:49,579 --> 00:24:50,869 Of course. 429 00:24:51,079 --> 00:24:53,599 But here's the thing, it's not about the ideal. 430 00:24:54,739 --> 00:25:00,019 It's about taking baby steps and maybe five years from now you're gonna 431 00:25:00,019 --> 00:25:03,409 switch from white rice to brown rice. 432 00:25:03,439 --> 00:25:06,079 Maybe, you know, is that a great move? 433 00:25:06,199 --> 00:25:07,039 Sure. 434 00:25:07,519 --> 00:25:10,279 But you could lose weight while eating white rice. 435 00:25:10,549 --> 00:25:16,399 And the key is not to try to make a ton of changes from the get-go. 436 00:25:16,909 --> 00:25:21,919 That's why Brett, people are hesitant to start some kind of journey cuz 437 00:25:21,919 --> 00:25:23,329 they're like, oh, I gotta do this. 438 00:25:23,329 --> 00:25:25,189 I gotta work out every day. 439 00:25:25,369 --> 00:25:29,299 I have to give up my wine or my pizza. 440 00:25:29,449 --> 00:25:30,821 I have to and whatever. 441 00:25:30,821 --> 00:25:31,661 Fill in the blank. 442 00:25:31,661 --> 00:25:35,141 Everybody has something that they envision, they have to give 443 00:25:35,141 --> 00:25:40,151 up, which is why there's that hesitation to start to begin with. 444 00:25:40,841 --> 00:25:43,361 And when they finally talk to me, I'm like, don't, don't worry about it. 445 00:25:43,380 --> 00:25:44,977 You don't have to work out every day. 446 00:25:45,397 --> 00:25:48,607 In fact, you don't even have to work out, you know, for an hour. 447 00:25:48,607 --> 00:25:49,927 You could do 20 minutes. 448 00:25:49,927 --> 00:25:52,057 Can you do 20 minutes three times a week? 449 00:25:52,722 --> 00:25:52,957 . Whoa. 450 00:25:53,317 --> 00:25:53,917 That's it. 451 00:25:53,977 --> 00:25:56,707 Is that gonna do anything like Absolutely. 452 00:25:56,707 --> 00:26:01,057 You're going from zero workouts to three times a day, 20 minutes workout. 453 00:26:01,057 --> 00:26:03,157 That, that's growth, that's progression. 454 00:26:03,172 --> 00:26:05,505 So that, that's kind of how I approach it. 455 00:26:06,315 --> 00:26:06,435 Okay. 456 00:26:06,675 --> 00:26:10,025 Flexible dieting, eating in a calorie deficit. 457 00:26:10,425 --> 00:26:15,225 If weight loss is your goal as far as what you're eating, we're not even 458 00:26:15,225 --> 00:26:17,535 dealing with that at the front end. 459 00:26:19,335 --> 00:26:19,755 Okay. 460 00:26:20,535 --> 00:26:23,895 I know that's one of the hardest parts for any change. 461 00:26:23,895 --> 00:26:28,858 When people is they try and jump into these big huge life-changing habits. 462 00:26:28,858 --> 00:26:29,538 Like, okay. 463 00:26:29,538 --> 00:26:30,098 Right. 464 00:26:30,178 --> 00:26:34,228 It's, that's why New Year's resolutions always wipe out, okay, I'm gonna go 465 00:26:34,408 --> 00:26:37,768 work out five days a week and I'm only gonna eat this diet and I'm 466 00:26:37,768 --> 00:26:42,478 gonna, it was like, have you ever dieted, do you even go to the gym yet? 467 00:26:43,858 --> 00:26:45,388 And you're gonna go five days a week? 468 00:26:45,538 --> 00:26:46,898 Now you're not. 469 00:26:46,898 --> 00:26:48,108 I've been in the gym most of my. 470 00:26:48,753 --> 00:26:49,113 Life. 471 00:26:49,154 --> 00:26:51,614 I started working out, my dad got me in the gym probably, 472 00:26:51,734 --> 00:26:52,694 I don't know, 11 years old. 473 00:26:52,694 --> 00:26:53,264 12 years old. 474 00:26:53,264 --> 00:26:55,034 I started going to the Y M C A gym with him. 475 00:26:55,064 --> 00:26:56,114 And so I've been in the gym. 476 00:26:56,119 --> 00:26:59,504 That's where I take my kids on and off my entire life. 477 00:27:00,224 --> 00:27:03,284 And every year, right, it's the New Year's resolution crowd. 478 00:27:03,484 --> 00:27:06,464 January 2nd, the gym's like slammed. 479 00:27:07,484 --> 00:27:10,154 And I'm just sitting there going, ah, well, parking will be easier 480 00:27:10,159 --> 00:27:15,614 in about six weeks because I know, I know in six weeks most of those 481 00:27:15,619 --> 00:27:17,054 people are not gonna be at the gym. 482 00:27:17,564 --> 00:27:19,094 And I honestly, I wish they were. 483 00:27:19,154 --> 00:27:19,824 I really do. 484 00:27:19,824 --> 00:27:23,710 I hate seeing so many people fail their New Year's resolution because 485 00:27:23,710 --> 00:27:27,670 they just don't understand the con the simple concept of change, right? 486 00:27:27,670 --> 00:27:29,890 They try to make it too big, too much, too fast. 487 00:27:30,700 --> 00:27:33,730 Now guys, we all know this problem. 488 00:27:33,730 --> 00:27:34,660 And you're always right. 489 00:27:34,690 --> 00:27:36,550 There's so much you already know. 490 00:27:37,560 --> 00:27:39,850 And the next part of the show, we're gonna dig into. 491 00:27:40,375 --> 00:27:42,205 How you can take this information. 492 00:27:42,205 --> 00:27:42,505 All right? 493 00:27:42,535 --> 00:27:47,125 Actionable steps we want you to walk away with here feeling good about you 494 00:27:47,125 --> 00:27:49,375 can make these changes in your life. 495 00:27:49,375 --> 00:27:56,425 Yuri's going to outline his foray process with us and the steps to start taking, 496 00:27:57,055 --> 00:28:00,595 and we're gonna dig into that because he wants you to be able to have life. 497 00:28:00,595 --> 00:28:04,795 You want, have life you want with your family, have the energy you need so you 498 00:28:04,795 --> 00:28:07,195 can enjoy your kids and your downtime. 499 00:28:07,525 --> 00:28:12,205 You shouldn't be coming home, just tanked every day because a lot of 500 00:28:12,205 --> 00:28:13,165 that has to do with our health. 501 00:28:13,165 --> 00:28:15,865 I know it's a problem I dealt with all my life. 502 00:28:15,955 --> 00:28:17,935 I tend to run heavy really easily. 503 00:28:18,505 --> 00:28:22,135 I have to be really restrictive with my diet because I put on weight very easily. 504 00:28:23,095 --> 00:28:26,425 And so this is an ongoing process for a lot of us men. 505 00:28:27,340 --> 00:28:29,560 And Yuri's gonna help us out with this when we come back from 506 00:28:29,560 --> 00:28:31,180 this break for our sponsors. 507 00:28:31,480 --> 00:28:32,740 How well do you sleep at night? 508 00:28:32,830 --> 00:28:35,410 Do you toss and turn and wake up more tired than when you went to bed? 509 00:28:35,920 --> 00:28:38,590 Sleep is commonly one of the critical elements people 510 00:28:38,590 --> 00:28:39,910 fall short on in their life. 511 00:28:40,180 --> 00:28:43,060 The quality of sleep you get directly affects your ability to control 512 00:28:43,060 --> 00:28:46,450 your weight, your ability to add muscle, your stress levels, and your 513 00:28:46,450 --> 00:28:48,190 everyday job in life performance. 514 00:28:48,790 --> 00:28:52,720 If you're ready to move to the next level, then sleep has to be part of the plan. 515 00:28:53,350 --> 00:28:56,530 Check out our forensic ghost bed.com if you're ready to get your best sleep. 516 00:28:56,620 --> 00:28:57,490 I love my ghost bed. 517 00:28:57,495 --> 00:29:00,530 I've been sleeping on one for a couple years and has made a 518 00:29:00,535 --> 00:29:01,840 huge difference in how I sleep. 519 00:29:02,170 --> 00:29:06,220 Hit ghost bed.com and use the code, the Fallible Man 30 to get 30% off your 520 00:29:06,220 --> 00:29:07,990 order and start getting better night's. 521 00:29:07,990 --> 00:29:09,090 Sleep tomorrow. 522 00:29:10,195 --> 00:29:12,145 . Now let's go on to the show. 523 00:29:12,625 --> 00:29:12,865 Guys. 524 00:29:12,865 --> 00:29:13,375 Welcome back. 525 00:29:13,375 --> 00:29:16,405 In the first part of the show we were discussing dealing with weight 526 00:29:16,405 --> 00:29:17,485 gain and a loss of our health. 527 00:29:17,485 --> 00:29:21,025 That seems to affect a lot of us as men, as we grow with our families 528 00:29:21,025 --> 00:29:21,985 and the years move on, right? 529 00:29:21,985 --> 00:29:26,215 We get outta that golden age when we were 16 to 25 and could eat anything 530 00:29:26,215 --> 00:29:27,535 we wanted and still look great. 531 00:29:27,602 --> 00:29:31,871 Yuri is sitting down with us in this part of the show after answering some 532 00:29:31,871 --> 00:29:35,921 questions about just generally how we end up in that situation, we're gonna 533 00:29:35,921 --> 00:29:40,781 dig into some action items and Yuri's for a fat loss formula and how you can 534 00:29:40,781 --> 00:29:44,801 achieve the healthy lifestyle you want without totally disrupting your whole 535 00:29:44,801 --> 00:29:49,001 life and your whole family realistic results through incremental improvement. 536 00:29:50,171 --> 00:29:51,719 Uri we're gonna dig in here. 537 00:29:51,781 --> 00:29:54,001 You found yourself 65 pounds overweight. 538 00:29:54,181 --> 00:29:55,721 You felt bad, you had low energy. 539 00:29:55,721 --> 00:29:57,407 You're gonna help walk us through that, right? 540 00:29:58,097 --> 00:29:58,457 Yes, 541 00:29:58,457 --> 00:30:01,817 that's, but before we do, can I quickly follow up with something you 542 00:30:01,817 --> 00:30:05,957 said before the break and that was your dad got you into working out. 543 00:30:06,437 --> 00:30:11,807 And so growing up, did he work out, did he model that to you 544 00:30:12,677 --> 00:30:13,457 realistically? 545 00:30:13,457 --> 00:30:13,937 No. 546 00:30:13,999 --> 00:30:19,777 I actually asked about weights and so my dad was a really big, my dad was six 547 00:30:19,777 --> 00:30:22,652 five 350 pounds for most of my life. 548 00:30:22,652 --> 00:30:24,932 Like his forearms were bigger than most guys calves. 549 00:30:25,382 --> 00:30:26,522 The dude was just huge. 550 00:30:26,762 --> 00:30:28,712 His uncles were legally giants. 551 00:30:28,802 --> 00:30:30,362 They were all like six, seven or above. 552 00:30:30,612 --> 00:30:31,472 And that's the thing. 553 00:30:32,492 --> 00:30:32,882 Le legal 554 00:30:32,882 --> 00:30:33,542 giants. 555 00:30:33,632 --> 00:30:34,682 Yeah, over six, seven. 556 00:30:34,682 --> 00:30:36,072 You're considered a giant actually. 557 00:30:36,152 --> 00:30:36,602 Legally. 558 00:30:36,932 --> 00:30:37,142 Well, 559 00:30:37,412 --> 00:30:38,042 that's awesome. 560 00:30:38,162 --> 00:30:38,372 What a 561 00:30:38,372 --> 00:30:38,552 title. 562 00:30:38,685 --> 00:30:41,715 It's like under I think four foot. 563 00:30:41,865 --> 00:30:43,425 You're considered a little person. 564 00:30:43,526 --> 00:30:48,476 But yeah, so my dad's uncles were all really big men and so I asked dad about 565 00:30:48,476 --> 00:30:50,906 weights because we were going his workout. 566 00:30:50,906 --> 00:30:51,616 My dad liked to swim. 567 00:30:51,616 --> 00:30:52,789 He'd go swim laps. 568 00:30:53,089 --> 00:30:56,269 And so like in, in sixth and seventh grade, I would get up in the morning 569 00:30:56,269 --> 00:30:59,899 at like five o'clock in the morning with my dad and go swim laps at 570 00:30:59,899 --> 00:31:02,549 the Y M C A pool before school. 571 00:31:02,561 --> 00:31:04,176 My brother, my sister were all swimmers. 572 00:31:04,181 --> 00:31:06,936 We were all swimmers and swim team and stuff like that growing up. 573 00:31:07,686 --> 00:31:11,076 And so my dad got into swimming laps because he was such a big guy. 574 00:31:11,076 --> 00:31:11,736 It was easier. 575 00:31:11,736 --> 00:31:15,696 He played football when he was younger, so he had torn up his joints pretty bad. 576 00:31:16,356 --> 00:31:20,136 And just being a big guy has wear and tear on your body anyway. 577 00:31:20,826 --> 00:31:24,546 And so it was me asking him about weights. 578 00:31:24,906 --> 00:31:26,376 He was like, oh yeah, we can go do that. 579 00:31:27,396 --> 00:31:31,086 And then he was hitting miss once he couldn't go to the gym. 580 00:31:31,176 --> 00:31:33,216 We moved where he couldn't go swim anymore. 581 00:31:34,026 --> 00:31:38,766 He stopped working out as much, but it was, he wanted to swim and 582 00:31:38,771 --> 00:31:39,846 was like, okay, I like swimming. 583 00:31:39,869 --> 00:31:41,075 I'm curious about weights now. 584 00:31:41,645 --> 00:31:42,845 And that little prodding. 585 00:31:43,910 --> 00:31:44,450 Got it. 586 00:31:44,455 --> 00:31:48,234 But see that what I'm hearing is that was in the context of a gym. 587 00:31:48,744 --> 00:31:53,064 So although he was swimming, we would just say that's just endurance cardio. 588 00:31:53,117 --> 00:31:55,581 But that was in the context of a gym. 589 00:31:55,821 --> 00:31:59,811 And so that was enough to plant a seed to kind of, you know, 590 00:32:00,171 --> 00:32:02,341 peak that interest for you. 591 00:32:02,342 --> 00:32:07,952 I remember working out at a gym Friday night and there were two teenagers, 592 00:32:08,252 --> 00:32:09,812 boyfriend, girlfriend working out. 593 00:32:09,842 --> 00:32:16,412 It was like 7:00 PM so high schoolers, 7:00 PM Friday night. 594 00:32:16,472 --> 00:32:18,152 I'm like, who does that? 595 00:32:18,212 --> 00:32:23,912 Like what high schoolers are gonna work out at during that time? 596 00:32:23,912 --> 00:32:25,892 And so a thought came to my mind. 597 00:32:26,222 --> 00:32:32,252 I'll bet their parents either a, currently work out and modeled. 598 00:32:33,332 --> 00:32:34,892 Or be used to work out. 599 00:32:35,162 --> 00:32:39,362 So I just randomly came up to them and I said, Hey, random 600 00:32:39,362 --> 00:32:42,332 question, but you guys are here. 601 00:32:42,332 --> 00:32:44,252 It's Friday night working out. 602 00:32:44,582 --> 00:32:47,402 No other, you know, teenage high schoolers are here. 603 00:32:48,272 --> 00:32:50,702 Did your mom or dad work out? 604 00:32:50,972 --> 00:32:53,102 Did they model this to you? 605 00:32:53,102 --> 00:32:57,482 And they both looked at each other like, yes, like, mom still does 606 00:32:57,722 --> 00:33:01,442 CrossFit, dad still works out regularly. 607 00:33:01,952 --> 00:33:03,902 And I was like, that's it. 608 00:33:04,172 --> 00:33:06,092 It was modeled to them. 609 00:33:06,422 --> 00:33:10,982 And now these kids are growing up doing it themselves. 610 00:33:11,132 --> 00:33:16,652 So there's power in us Dads just modeling this stuff. 611 00:33:16,682 --> 00:33:20,912 It's a, you're gonna become healthier, better version of yourself, and 612 00:33:20,912 --> 00:33:27,302 B, you are creating and, you know, putting these seeds into your kids. 613 00:33:28,007 --> 00:33:31,772 and they will grow up modeling kind of after you. 614 00:33:31,772 --> 00:33:33,062 So it's a win-win. 615 00:33:33,332 --> 00:33:37,712 We as dads just need to mo, if nothing else, we're gonna do it for our kids. 616 00:33:38,462 --> 00:33:38,882 Okay. 617 00:33:40,022 --> 00:33:41,192 Very, very good point. 618 00:33:41,192 --> 00:33:47,102 I'm a big believer in dads are the, a primary role model. 619 00:33:47,165 --> 00:33:47,405 Yep. 620 00:33:47,675 --> 00:33:50,655 How you live matters so much to your children. 621 00:33:50,665 --> 00:33:54,033 I'm not sure we're even capable of grasping how big 622 00:33:54,033 --> 00:33:55,533 of an impact that truly is. 623 00:33:56,133 --> 00:33:57,993 Your kids see everything you do. 624 00:33:58,023 --> 00:34:02,942 So it's something I'm a big proponent of is the way you live your life. 625 00:34:02,942 --> 00:34:04,712 You're setting the stage for your kids. 626 00:34:05,762 --> 00:34:07,382 Now, how did you lose his weight? 627 00:34:07,382 --> 00:34:07,592 Right. 628 00:34:07,592 --> 00:34:13,682 Because there is, I mean, if it was just that clear to most 629 00:34:13,682 --> 00:34:15,932 people, we'd all be healthier. 630 00:34:16,622 --> 00:34:17,042 Right? 631 00:34:17,972 --> 00:34:19,532 And I don't think it's that complicated. 632 00:34:21,032 --> 00:34:23,387 , but it's not that apparent to everybody. 633 00:34:23,387 --> 00:34:25,217 Our, we'd all be on a bunch of healthier people. 634 00:34:26,117 --> 00:34:27,557 So how did you work this out? 635 00:34:27,557 --> 00:34:29,657 You said you lost 65 pounds in a year. 636 00:34:29,747 --> 00:34:30,587 That's huge. 637 00:34:30,653 --> 00:34:32,328 That is massive weight loss in a year. 638 00:34:33,198 --> 00:34:33,588 Yeah. 639 00:34:34,548 --> 00:34:35,508 Did you crush diet? 640 00:34:35,778 --> 00:34:39,288 Did you I mean, I don't think that's healthy, so 641 00:34:39,888 --> 00:34:41,058 No, no. 642 00:34:41,268 --> 00:34:46,949 So, another layer of difficulty to add to that 65 pounds. 643 00:34:47,010 --> 00:34:53,621 At that time, my corporate job had me flying 48 out of 52 weeks. 644 00:34:54,281 --> 00:35:03,186 So I was navigating airports, hotels, and kind of, meeting with clients and having 645 00:35:03,186 --> 00:35:05,886 coffee, lunch with them, things like that. 646 00:35:06,096 --> 00:35:10,476 So I had that layer of difficulty that I was not on my home turf. 647 00:35:10,716 --> 00:35:13,716 I didn't have my kitchen for half the week. 648 00:35:14,346 --> 00:35:16,686 So how did I lose a 65 pounds? 649 00:35:18,006 --> 00:35:22,179 So kind of my framework, the four a formula that you alluded to, 650 00:35:22,449 --> 00:35:25,269 that the first, A is awareness. 651 00:35:26,229 --> 00:35:31,419 We must become aware of what we're eating, how much we're eating. 652 00:35:31,959 --> 00:35:37,489 And so the way you do that is you have to have some kind of food diary. 653 00:35:37,494 --> 00:35:42,909 I use MyFitness pallets, a free app that you could just type the food that 654 00:35:42,909 --> 00:35:46,989 you're eating, how much of it, it'll tell you how many calories you're eating. 655 00:35:47,139 --> 00:35:50,229 And so we don't know what we don't know. 656 00:35:50,234 --> 00:35:54,759 And most people, we just don't know how many calories certain foods have. 657 00:35:55,239 --> 00:35:58,419 We don't know how much exactly we're eating. 658 00:35:59,079 --> 00:36:02,649 We kind of have a feeling we might say, oh, I feel like I don't eat a lot. 659 00:36:02,859 --> 00:36:06,729 I feel like, and it's just kind of n no hard data. 660 00:36:06,734 --> 00:36:10,809 It's just kind of this feeling, well, they didn't, there was a study done 661 00:36:10,809 --> 00:36:13,119 between regular people and dieticians. 662 00:36:13,389 --> 00:36:14,919 And dieticians were. 663 00:36:15,489 --> 00:36:21,819 Were under reporting by 30% under reporting what they're eating. 664 00:36:21,849 --> 00:36:27,219 And these are people that deal with food for a living, dieticians and the 665 00:36:27,219 --> 00:36:30,819 regular population, higher percentage. 666 00:36:31,209 --> 00:36:37,809 And so the point being is just like a budget, you have to kind of track what 667 00:36:37,809 --> 00:36:39,939 you're eating, how much you're eating. 668 00:36:40,569 --> 00:36:43,689 Most people are surprised by how many calories are just in 669 00:36:43,749 --> 00:36:45,669 the liquids that they drink. 670 00:36:45,759 --> 00:36:49,989 Orange juice or frappuccinos or latte taste. 671 00:36:50,169 --> 00:36:52,089 All of that adds up over time. 672 00:36:52,119 --> 00:36:54,369 Now, I'm not saying you can't have that. 673 00:36:54,699 --> 00:36:58,449 What I'm saying is we must become aware. 674 00:36:59,424 --> 00:37:01,584 Of what we're eating, how much we're eating. 675 00:37:01,704 --> 00:37:03,144 So that was the first thing I did. 676 00:37:03,234 --> 00:37:04,674 How much am I eating? 677 00:37:04,824 --> 00:37:06,534 I started logging, tracking. 678 00:37:06,774 --> 00:37:08,274 That gave me an idea. 679 00:37:08,664 --> 00:37:09,204 All right. 680 00:37:09,414 --> 00:37:13,295 And then the next a okay, is accuracy. 681 00:37:13,525 --> 00:37:19,615 Once I had a good sense of what I was eating, now it was time 682 00:37:19,615 --> 00:37:21,985 to eat in a calorie deficit. 683 00:37:22,105 --> 00:37:28,277 And basically a calorie deficit is you eating less than your body is burning. 684 00:37:28,667 --> 00:37:33,587 Wh when you're eating less calories than your body burns, you are what 685 00:37:33,587 --> 00:37:35,417 we consider in a calorie deficit. 686 00:37:35,627 --> 00:37:38,627 And over time you will lose weight. 687 00:37:38,807 --> 00:37:39,987 So notice I didn't. 688 00:37:40,652 --> 00:37:42,932 Bring up what types of food to eat. 689 00:37:43,322 --> 00:37:44,372 It's irrelevant. 690 00:37:44,389 --> 00:37:46,939 It's about for weight loss, it's irrelevant. 691 00:37:47,359 --> 00:37:48,979 Now, are there healthier foods? 692 00:37:49,129 --> 00:37:50,149 Absolutely. 693 00:37:50,209 --> 00:37:54,709 And there are benefits to that, but you could eat too many calories of 694 00:37:54,709 --> 00:38:00,769 healthy foods and gain weight, like you could overeat unhealthy foods. 695 00:38:00,919 --> 00:38:04,429 So healthy eating is not synonymous with weight loss. 696 00:38:04,999 --> 00:38:07,219 And so a lot of times people think, I just need to eat healthy, 697 00:38:07,219 --> 00:38:08,359 therefore I'll lose weight. 698 00:38:08,569 --> 00:38:12,259 No, you're just eating healthy and that's good for your body, but that 699 00:38:12,259 --> 00:38:14,229 doesn't mean that we will lose our fat. 700 00:38:14,959 --> 00:38:15,379 People are, and 701 00:38:15,379 --> 00:38:21,919 so seriously undereducated about a lot of health food that you, that they 702 00:38:21,919 --> 00:38:23,359 advertise as healthy at the store. 703 00:38:23,364 --> 00:38:24,799 Just, sorry, I had to throw this in. 704 00:38:25,279 --> 00:38:28,159 Is not healthy like a hundred percent. 705 00:38:28,489 --> 00:38:30,949 There are so many hidden sugars and so much crap. 706 00:38:31,774 --> 00:38:37,024 Processed crap in so many things that are labeled healthy, that a lot of 707 00:38:37,024 --> 00:38:41,344 people are overeating calories and not even knowing they are because 708 00:38:41,349 --> 00:38:42,664 they're eating healthy foods. 709 00:38:42,904 --> 00:38:44,194 Hundred hundred percent. 710 00:38:44,904 --> 00:38:45,664 No, you're right. 711 00:38:45,934 --> 00:38:49,564 When my clients like, send me pictures of like, Hey, should I eat this? 712 00:38:50,224 --> 00:38:54,054 And they're usually send me the front label, the marketing label. 713 00:38:54,294 --> 00:38:56,424 I'm like, I don't care about the marketing label. 714 00:38:56,429 --> 00:38:58,494 I don't care about what they wanna highlight. 715 00:38:59,244 --> 00:39:03,804 Take a picture of the back, the nutrition label so I could see everything and 716 00:39:03,804 --> 00:39:06,134 I'll tell you if this is a good food. 717 00:39:06,197 --> 00:39:06,827 But you're right. 718 00:39:06,827 --> 00:39:10,939 Yeah, the, there's a lot of marketing there that that the kind 719 00:39:10,939 --> 00:39:16,819 of make you think it's healthy, but it's really not so, so accuracy. 720 00:39:16,824 --> 00:39:19,729 You gotta be in a calorie deficit over time. 721 00:39:19,729 --> 00:39:25,669 So I logged my meals and I knew every time my head hit the pillow that 722 00:39:25,669 --> 00:39:27,619 URI was in that calorie deficit. 723 00:39:29,464 --> 00:39:30,064 , I just knew. 724 00:39:30,394 --> 00:39:34,534 And so over time the weight started to go down. 725 00:39:35,104 --> 00:39:37,144 And so I'm still eating pizza. 726 00:39:37,744 --> 00:39:40,204 I still have some ice cream. 727 00:39:40,654 --> 00:39:44,854 I am still eating like a normal person now. 728 00:39:44,854 --> 00:39:49,474 Yeah, there are things that I did, let's say practically right? 729 00:39:49,774 --> 00:39:51,766 I'm flying into Miami. 730 00:39:52,576 --> 00:39:57,346 I will call the front desk ahead of time and ask for a mini 731 00:39:57,346 --> 00:39:59,866 fridge to be set up to my room. 732 00:40:00,646 --> 00:40:07,126 And once I land into Miami, I take my Uber to a grocery store and I buy some berries, 733 00:40:07,126 --> 00:40:09,706 I buy some snacks, some protein snacks. 734 00:40:10,036 --> 00:40:11,236 I plan ahead. 735 00:40:11,716 --> 00:40:16,756 So when I check in, I already have my food, my snacks already there. 736 00:40:16,906 --> 00:40:17,716 And guess what? 737 00:40:17,986 --> 00:40:23,941 Before I booked my hotel, I made sure that I, the hotel was next to some 738 00:40:23,941 --> 00:40:29,671 restaurants that I like to eat, and so my big three, Yuri's, big three, here 739 00:40:29,676 --> 00:40:37,261 they are Starbucks, chick-Fil-A, God's Chicken, right, and Chipotle and Chipotle. 740 00:40:37,831 --> 00:40:43,171 Those three I will give credit to single-handedly helping me. 741 00:40:43,756 --> 00:40:45,556 Lose 65 pounds. 742 00:40:46,126 --> 00:40:48,046 And so I ate those. 743 00:40:48,046 --> 00:40:52,636 And so I had my go-to meals at Starbucks. 744 00:40:53,236 --> 00:40:57,813 I had my go-to meals at Chipotle and chick-fil-A. 745 00:40:57,963 --> 00:40:59,973 And so that was taken care of. 746 00:40:59,973 --> 00:41:06,333 I ma did that planning, so that helped me stain that calorie deficit. 747 00:41:06,483 --> 00:41:13,023 That is the key calorie deficit, not, oh, I ate this fat burning food, or, 748 00:41:13,173 --> 00:41:16,023 oh, I stopped, I got rid of all sugar. 749 00:41:16,028 --> 00:41:19,443 Like, that's fine, you could get rid of all sugar, but if you're in a calorie 750 00:41:19,448 --> 00:41:21,513 surplus, you will not lose weight. 751 00:41:21,963 --> 00:41:26,133 And the big one is like, do not get rid, this is for me. 752 00:41:26,343 --> 00:41:29,013 Don't get rid of carbs because we are wire. 753 00:41:30,123 --> 00:41:31,203 To eat carbs. 754 00:41:31,203 --> 00:41:36,123 That's why naturally when someone just tracks what they're eating, 755 00:41:36,123 --> 00:41:41,943 40 to 50% of our calories come from carbs cuz our body needs carbs. 756 00:41:42,063 --> 00:41:45,873 It's about leveraging those carbs and making sure that 757 00:41:45,878 --> 00:41:47,463 we stay in a calorie deficit. 758 00:41:47,823 --> 00:41:52,983 And so when you think of carbs, right, we think of pasta, but really 759 00:41:53,193 --> 00:41:58,473 it's not the pasta that gets you, it's the Alfredo sauce in the pasta. 760 00:41:59,343 --> 00:42:02,763 And that is high in fat, high in calories. 761 00:42:02,849 --> 00:42:07,344 It's not the potatoes that get you, it's the creamy butter 762 00:42:07,344 --> 00:42:09,024 that it's just swimming it. 763 00:42:09,924 --> 00:42:15,624 And so when we talk about carbs, most people when they're eating carbs at a 764 00:42:15,629 --> 00:42:23,007 restaurant or even at home, We don't eat it the way it's made like just rice. 765 00:42:23,307 --> 00:42:26,157 We start adding things like oil. 766 00:42:26,397 --> 00:42:32,277 We start adding butter for quote unquote flavor, but that's really 767 00:42:32,277 --> 00:42:35,397 what's doubling, tripling our calories. 768 00:42:35,577 --> 00:42:40,007 So we're like, oh, potatoes is the culprit. 769 00:42:40,012 --> 00:42:42,417 That's what's preventing me from losing weight. 770 00:42:42,567 --> 00:42:43,857 No, it's not the potatoes. 771 00:42:43,857 --> 00:42:47,727 It's probably if you just didn't put the butter and just put salt and 772 00:42:47,727 --> 00:42:52,437 pepper on your potatoes, that you could have reduced your calories by 40%. 773 00:42:53,187 --> 00:42:56,561 It's not the, it's not the pasta that's hurting you. 774 00:42:57,011 --> 00:42:58,349 It's the Alfredo. 775 00:42:59,279 --> 00:43:03,539 That's twice the amount of calories as the actual pasta. 776 00:43:03,929 --> 00:43:07,019 And then people are back in that awareness phase. 777 00:43:07,019 --> 00:43:11,819 The first A, it's like, oh, I see. 778 00:43:12,449 --> 00:43:14,069 And that was my challenge. 779 00:43:14,249 --> 00:43:16,559 That was my big eye opener at Chick-fil-A. 780 00:43:16,859 --> 00:43:22,589 I would get a sandwich, 350 calorie grilled sandwich, and I would dip every 781 00:43:22,594 --> 00:43:25,709 single bite into Chick-Fil-A sauce. 782 00:43:25,709 --> 00:43:29,399 I mean, cuz you know, God has to stir that sauce with his own finger. 783 00:43:29,609 --> 00:43:32,039 Like, for sure, I'm convinced of that. 784 00:43:32,249 --> 00:43:33,629 It tastes so good. 785 00:43:34,379 --> 00:43:35,099 But guess what? 786 00:43:35,099 --> 00:43:39,929 When I put it into my fitness mouth, I realized a packet of sauce is 787 00:43:39,929 --> 00:43:44,009 130 calories, two is about two 60. 788 00:43:44,249 --> 00:43:49,829 So I thought to myself, wait a second, I'm eating a 350 calorie sandwich. 789 00:43:51,809 --> 00:43:56,639 But my sauce was two 60, almost the same amount. 790 00:43:56,999 --> 00:44:04,469 So wait a second, Yuri, if I had two sandwiches, no sauce, I'm eating almost 791 00:44:04,469 --> 00:44:11,319 the same amount of calories, then I was, when I was eating sauce and sandwich, I'm 792 00:44:11,319 --> 00:44:13,959 like, let's go with the two sandwiches. 793 00:44:13,964 --> 00:44:15,879 Cuz now I'm even more full. 794 00:44:16,359 --> 00:44:19,209 I'm not as hungry as soon after. 795 00:44:19,299 --> 00:44:21,159 And so I made that switch. 796 00:44:21,429 --> 00:44:22,989 That was that awareness part. 797 00:44:23,169 --> 00:44:24,279 Eating smart. 798 00:44:24,639 --> 00:44:28,899 So it's not about necessarily eating less, cuz most people would argue 799 00:44:29,049 --> 00:44:34,839 having a sandwich with sauce is eating less food than having two sandwiches. 800 00:44:35,439 --> 00:44:39,069 But the reality is if you're looking at just calories, the 801 00:44:39,069 --> 00:44:41,409 two sandwiches is about the same. 802 00:44:42,359 --> 00:44:44,379 Slightly more, but that's two sandwiches. 803 00:44:44,799 --> 00:44:49,374 So, So in accuracy, you're just getting more consistent. 804 00:44:49,554 --> 00:44:50,964 You're creating those habits. 805 00:44:50,964 --> 00:44:52,374 You're obviously working out. 806 00:44:52,464 --> 00:44:56,964 I was working out three to four times a week, 30, 45 minute sessions. 807 00:44:57,024 --> 00:44:57,744 They were quick. 808 00:44:58,164 --> 00:45:01,884 They weren't like what I did in high school for hour and a half 809 00:45:01,884 --> 00:45:05,214 and half the time it's just talking with friends and it's like two 810 00:45:05,214 --> 00:45:07,044 hours later you're leaving the gym. 811 00:45:07,108 --> 00:45:13,552 And so the third A is accelerate once the person has kind 812 00:45:13,552 --> 00:45:16,162 of a habit of logging food. 813 00:45:16,792 --> 00:45:24,829 Once you have the habit of exercising three times a week for let's say 30 814 00:45:24,829 --> 00:45:28,609 minutes, then we want to accelerate. 815 00:45:28,669 --> 00:45:32,980 And by accelerate our our progress, we ask the question of 816 00:45:33,220 --> 00:45:35,950 what more can I do realistically? 817 00:45:37,195 --> 00:45:41,158 To speed up my process, cuz now the car is moving, it's 818 00:45:41,158 --> 00:45:43,558 no longer parked, it's moving. 819 00:45:43,558 --> 00:45:46,258 So the question is, can I push it a little bit faster? 820 00:45:46,558 --> 00:45:50,038 And so for someone it might be, you know what, I'm gonna do 10 821 00:45:50,038 --> 00:45:52,888 minutes of cardio after my workout. 822 00:45:53,218 --> 00:45:58,468 I could sacrifice another 10 minutes, three times a week after my workout. 823 00:45:58,648 --> 00:46:02,368 And that might be what they do to slightly accelerate calorie burn 824 00:46:02,638 --> 00:46:06,208 to get themselves closer to their goal just a little bit quicker. 825 00:46:06,958 --> 00:46:12,928 Somebody else might say, you know, I'm gonna park at the end of the parking lot 826 00:46:13,048 --> 00:46:15,088 every time I go to the grocery store. 827 00:46:15,913 --> 00:46:20,233 Or I'm gonna volunteer as a dad to go do grocery shopping. 828 00:46:20,263 --> 00:46:20,833 Why? 829 00:46:20,953 --> 00:46:23,203 Because it's gonna get me to get out the house. 830 00:46:23,383 --> 00:46:27,402 It's gonna get me to push the cart, walk around aimlessly through the 831 00:46:27,402 --> 00:46:31,812 grocery store, call my wife 50 times because I can't find the sour 832 00:46:31,812 --> 00:46:34,692 cream, but I'm moving, I'm walking. 833 00:46:34,692 --> 00:46:37,122 And if I do that once, twice a week, that's X amount of 834 00:46:37,122 --> 00:46:39,462 calories that I would've have. 835 00:46:40,807 --> 00:46:46,198 And so we're just finding creative ways of speeding up our pro progress. 836 00:46:46,378 --> 00:46:51,028 Taking the steps over the elevator or escalator. 837 00:46:51,028 --> 00:46:55,408 A lot of times we think like, is that really gonna make a big difference? 838 00:46:55,648 --> 00:46:59,338 Well, if you're already working out, if you're in a calorie deficit, 839 00:46:59,998 --> 00:47:04,798 yes, that snowball keeps rolling and it's gonna create, it's gonna create 840 00:47:04,798 --> 00:47:07,828 significant impact for your progress. 841 00:47:07,869 --> 00:47:10,059 And so we just ask, what more can you do? 842 00:47:10,179 --> 00:47:11,619 And everybody is different. 843 00:47:11,619 --> 00:47:14,529 Some people have four kids, some people are newlyweds, some 844 00:47:14,534 --> 00:47:16,599 people only have one child. 845 00:47:16,689 --> 00:47:18,369 And so everyone is different. 846 00:47:18,369 --> 00:47:23,529 I don't want to impose what that means or what that looks like, cuz 847 00:47:23,529 --> 00:47:29,331 again, my goal is to make sure that the pro their strategy is sustainable. 848 00:47:30,021 --> 00:47:33,531 And so some clients, they're like, Hey, I wanna work out five times a week. 849 00:47:33,801 --> 00:47:34,221 Fine. 850 00:47:34,866 --> 00:47:36,641 . Others will say, you know, I hate cardio. 851 00:47:36,641 --> 00:47:41,321 I don't really want to do a lot of cardio, but I could do an extra lifting session. 852 00:47:41,591 --> 00:47:42,491 That's you, Brett. 853 00:47:42,521 --> 00:47:43,451 You're nodding yes. 854 00:47:43,541 --> 00:47:43,901 Right. 855 00:47:43,906 --> 00:47:46,061 I'm not a big fan of cardio myself. 856 00:47:46,169 --> 00:47:50,821 And so that's the third A is accelerate and the fourth phase. 857 00:47:52,071 --> 00:47:53,211 Is advance. 858 00:47:53,211 --> 00:47:58,761 And I feel like people want to start at that phase first, which is why so many 859 00:47:58,761 --> 00:48:06,021 of us feel stuck in our weight loss journey and that advances, okay, now that 860 00:48:06,021 --> 00:48:09,261 you got your habits kind of solidified. 861 00:48:09,266 --> 00:48:13,201 You're working out, you're eating less calories, you're in a deficit. 862 00:48:13,996 --> 00:48:17,476 You are drinking more water, you're getting your eight hours 863 00:48:17,476 --> 00:48:19,426 of sleep, you have momentum. 864 00:48:19,426 --> 00:48:21,166 This car is moving forward. 865 00:48:21,346 --> 00:48:24,926 You've added a little bit more to accelerate your progress. 866 00:48:25,156 --> 00:48:27,046 You're moving, you got momentum. 867 00:48:27,046 --> 00:48:29,416 People are now saying, wow, you look different. 868 00:48:29,431 --> 00:48:30,483 You look much better. 869 00:48:30,488 --> 00:48:31,893 You working out, what are you doing? 870 00:48:31,923 --> 00:48:33,393 You're getting compliments. 871 00:48:33,663 --> 00:48:36,033 And then the fourth is advanced. 872 00:48:36,033 --> 00:48:42,063 And that deals with, okay, I've been eating food that I typically 873 00:48:42,093 --> 00:48:44,763 eat, but I'm in a deficit. 874 00:48:45,093 --> 00:48:49,713 Then we start asking the question of, well, is this the best food for you? 875 00:48:50,043 --> 00:48:53,493 Is this the most healthiest food for you? 876 00:48:53,793 --> 00:48:58,533 Notice we didn't start there in the very beginning and a lot of programs, a lot 877 00:48:58,533 --> 00:49:00,303 of things out there, they start there. 878 00:49:00,483 --> 00:49:02,373 Oh, you're eating this, stop eating that. 879 00:49:02,973 --> 00:49:04,173 Oh, you're eating that? 880 00:49:04,233 --> 00:49:04,863 Nope, nope. 881 00:49:04,893 --> 00:49:06,123 Eat this instead. 882 00:49:06,123 --> 00:49:10,563 And it's this 180 degree overhaul that just freaks us out 883 00:49:10,593 --> 00:49:12,123 cause it's just so much work. 884 00:49:13,138 --> 00:49:17,003 all that once, and then we're like, yeah, this isn't for me. 885 00:49:17,243 --> 00:49:19,763 We don't have no more willpower and we're done. 886 00:49:20,333 --> 00:49:23,243 And so that's where I'm like, okay, you know, I've noticed you're 887 00:49:23,243 --> 00:49:26,933 eating, you know, frozen meals. 888 00:49:26,933 --> 00:49:28,853 Yes, you're in a calorie deficit. 889 00:49:28,853 --> 00:49:34,433 Yes, you're losing weight, but you do realize it's processed food 890 00:49:34,461 --> 00:49:36,609 and it's just not good for you. 891 00:49:37,089 --> 00:49:40,951 What if we, what if we prepped some of that those meals? 892 00:49:40,951 --> 00:49:45,939 What if we just made fresh rice and maybe grilled some chicken or some salmon 893 00:49:45,944 --> 00:49:48,099 instead of buying the frozen stuff? 894 00:49:48,459 --> 00:49:54,579 I that because it's convenient and then that person finds it so much easier 895 00:49:54,579 --> 00:49:56,584 to be like, yeah I could do that. 896 00:49:57,064 --> 00:49:58,234 I can try that. 897 00:49:58,564 --> 00:50:01,504 And then we start kind of going more advanced in dealing with the 898 00:50:01,564 --> 00:50:05,554 types of foods that we're eating and saying, you know what, I 899 00:50:05,554 --> 00:50:07,324 could, I could eat more vegetables. 900 00:50:07,834 --> 00:50:09,328 You know, I could try. 901 00:50:10,063 --> 00:50:13,063 To eat more brown rice than white rice. 902 00:50:13,183 --> 00:50:14,443 And that's kind of more advanced. 903 00:50:14,443 --> 00:50:21,591 And I'd say that is like, has no, no end date or has no finish line cuz it's 904 00:50:21,591 --> 00:50:29,451 a lifestyle, it's a lifelong journey of constantly making those small changes. 905 00:50:29,661 --> 00:50:33,741 But it doesn't have to happen day one, January 1st. 906 00:50:34,041 --> 00:50:37,438 You know, I need to start quote unquote eating healthy to lose weight. 907 00:50:37,948 --> 00:50:39,298 That's not how it works. 908 00:50:39,448 --> 00:50:43,198 So that's kind of the framework I take my clients through in order 909 00:50:43,198 --> 00:50:47,638 for it to be realistic, sustainable, and enjoyable and honestly permanent 910 00:50:47,878 --> 00:50:49,798 for the rest of their life. 911 00:50:51,448 --> 00:50:54,478 You're now guys, if you're getting something outta this, be sure to 912 00:50:54,478 --> 00:50:55,978 the good social media nonsense. 913 00:50:55,978 --> 00:50:57,088 You know, I hate that stuff. 914 00:50:57,148 --> 00:50:59,458 Give us likes, reviews, share this, blah, blah, blah. 915 00:50:59,938 --> 00:51:03,658 The best thing you can do, honestly, share this with somebody 916 00:51:03,898 --> 00:51:04,668 who would benefit from it. 917 00:51:05,623 --> 00:51:05,953 You. 918 00:51:05,982 --> 00:51:06,747 i don't care. 919 00:51:06,957 --> 00:51:10,947 Likes and reviews are amazing, but guys, share this with somebody 920 00:51:11,127 --> 00:51:13,267 that it will make a difference in their life that will help them. 921 00:51:13,267 --> 00:51:16,487 That's the best thing you can ever do for us, is just share us with somebody 922 00:51:16,997 --> 00:51:21,257 because you heard this one, you know, my friend has struggled with this and I think 923 00:51:21,262 --> 00:51:22,547 it's cuz they make it too complicated. 924 00:51:22,552 --> 00:51:25,187 So share this with somebody who will benefit from it. 925 00:51:25,697 --> 00:51:29,057 You're is laying a lot of great foundation here for us to get started. 926 00:51:29,627 --> 00:51:32,447 Yuri, what are the first three steps that some you would tell someone 927 00:51:32,447 --> 00:51:34,517 right now listening to this show? 928 00:51:34,847 --> 00:51:37,667 Say, I want to start making this transformation my life. 929 00:51:37,685 --> 00:51:40,543 You approach things with small incremental steps, which I love cuz 930 00:51:40,543 --> 00:51:41,983 that's how we approach everything here. 931 00:51:42,703 --> 00:51:45,733 What are the first three steps our listeners can take away from this 932 00:51:45,733 --> 00:51:49,963 episode right now at the end of the episode and start just putting in their 933 00:51:49,968 --> 00:51:50,323 life? 934 00:51:52,173 --> 00:51:55,543 Download MyFi Pal and just start logging. 935 00:51:56,758 --> 00:51:58,438 Exactly what you're eating. 936 00:51:58,798 --> 00:52:02,717 Now, if you're like, I don't know how much rice I'm eating, just eyeball 937 00:52:02,717 --> 00:52:06,287 it, one cup, a cup and a half. 938 00:52:06,557 --> 00:52:12,407 So just get a good sense of how many calories you're eating. 939 00:52:12,827 --> 00:52:13,367 Okay? 940 00:52:13,517 --> 00:52:17,567 And so once you kind of have that, that's your nutrition piece, 941 00:52:17,777 --> 00:52:19,847 then go to the exercise piece. 942 00:52:20,837 --> 00:52:23,207 Start exercising homework, workout. 943 00:52:23,207 --> 00:52:24,887 You don't need a gym membership. 944 00:52:25,097 --> 00:52:30,730 You don't need to start spending tons of money on equipment type fitness bands on 945 00:52:30,790 --> 00:52:37,158 Amazon or go to the store if you don't have Amazon in your part of the country. 946 00:52:37,578 --> 00:52:39,678 And just get some fitness bands. 947 00:52:39,738 --> 00:52:45,108 You go on YouTube and just type homebody workouts without 948 00:52:45,108 --> 00:52:49,809 weights, homebody workouts and just do those for 15, 20 minutes. 949 00:52:50,839 --> 00:52:52,734 and be consistent. 950 00:52:52,734 --> 00:52:53,574 That's the third thing. 951 00:52:53,574 --> 00:52:54,654 Be consistent. 952 00:52:54,864 --> 00:52:59,994 If you do those things and you start exercising consistently and you 953 00:52:59,999 --> 00:53:05,676 start being more aware of what you're eating, okay, and you're doing those 954 00:53:05,676 --> 00:53:11,766 two things consistently, then it's gonna be easier later on to be like, 955 00:53:11,886 --> 00:53:14,226 okay, how can I evolve my workout? 956 00:53:14,256 --> 00:53:17,166 How can I add a little bit more intensity? 957 00:53:17,526 --> 00:53:20,946 How can I get in a calorie deficit? 958 00:53:21,156 --> 00:53:25,446 Because now you've established the habit of tracking and logging 959 00:53:25,476 --> 00:53:31,416 your food and exercise, and those are the two foundational pieces. 960 00:53:31,836 --> 00:53:32,376 Okay. 961 00:53:32,556 --> 00:53:32,826 And. 962 00:53:33,921 --> 00:53:37,941 , you start making tweaks, you start building off of that, and it's much 963 00:53:37,946 --> 00:53:41,661 easier than trying to do that on day one. 964 00:53:41,931 --> 00:53:42,291 All right. 965 00:53:42,366 --> 00:53:43,866 And a quick equation. 966 00:53:43,896 --> 00:53:45,186 This is gold for you. 967 00:53:45,336 --> 00:53:47,736 If you're like, okay, great, I'm tracking. 968 00:53:47,782 --> 00:53:52,086 I know how much I'm eating, but how much should I eat, 969 00:53:52,086 --> 00:53:55,176 Yuri, in order to lose weight? 970 00:53:55,296 --> 00:53:55,926 Here it is. 971 00:53:56,076 --> 00:53:58,056 It's a quick equation. 972 00:53:58,056 --> 00:53:59,556 It's not the most accurate. 973 00:53:59,706 --> 00:54:01,686 It's a amazing starting point. 974 00:54:01,776 --> 00:54:06,006 Remember, imperfect action is the best kind of action. 975 00:54:06,306 --> 00:54:07,927 So I'm gonna give you this equation. 976 00:54:07,932 --> 00:54:11,287 It's your goal weight times 12. 977 00:54:11,977 --> 00:54:17,022 So if you're a 220 pound male, and you want to weigh 180, 978 00:54:17,022 --> 00:54:19,812 you just take 180 times 12. 979 00:54:20,202 --> 00:54:25,154 And that's the calorie arrange that you want to shoot for, or the calorie number. 980 00:54:25,664 --> 00:54:28,994 Hundred, 200 calories, give or take is fine. 981 00:54:29,084 --> 00:54:32,864 And then after two, three weeks, evaluate, look at the scale. 982 00:54:33,014 --> 00:54:35,264 If it went down, fantastic. 983 00:54:35,354 --> 00:54:36,224 Keep doing it. 984 00:54:36,524 --> 00:54:40,724 If it didn't do nothing for you, then you're probably overeating 985 00:54:40,724 --> 00:54:42,434 and under-reporting calories. 986 00:54:42,525 --> 00:54:44,415 And so that, that's what I would tell you to do. 987 00:54:44,835 --> 00:54:47,505 Start working out, start logging your foods. 988 00:54:47,565 --> 00:54:52,695 Once you're doing that consistently, your goal weight times 12 will give you the 989 00:54:52,695 --> 00:54:54,765 calorie goal that you should shoot for. 990 00:54:54,945 --> 00:54:57,045 And I promise you, you're gonna start losing weight. 991 00:54:58,305 --> 00:55:01,223 And guys, just for, for point of reference, I just did that 992 00:55:01,223 --> 00:55:03,353 on my phone, that equation. 993 00:55:04,253 --> 00:55:06,863 And like you nailed my diet calories. 994 00:55:06,983 --> 00:55:11,699 Like I I've lost gateway weight, gain weight over the years, but my dieting 995 00:55:11,704 --> 00:55:12,809 calories when I'm trying to come. 996 00:55:14,594 --> 00:55:16,514 That equation nailed it perfectly for me. 997 00:55:16,634 --> 00:55:19,933 Like that's exactly what I set my calories at, and I lose weight there every time. 998 00:55:20,893 --> 00:55:21,493 Love it. 999 00:55:21,583 --> 00:55:22,873 That's great, guys. 1000 00:55:23,113 --> 00:55:23,593 There it is. 1001 00:55:23,617 --> 00:55:26,043 That equation is validated, that's what works for me. 1002 00:55:26,103 --> 00:55:30,393 I haven't used that particular formula to get it there before, but I went to 1003 00:55:31,803 --> 00:55:35,461 my calories and just subtracted I think 500 calories originally is what I did. 1004 00:55:36,271 --> 00:55:37,621 So that works guys. 1005 00:55:37,621 --> 00:55:39,001 It's a great jumping off point. 1006 00:55:39,421 --> 00:55:43,391 Jerry, what is the most important thing you want people to take away from today? 1007 00:55:43,891 --> 00:55:48,001 That if you're trying to become a better dad, if you're trying to become a better 1008 00:55:48,001 --> 00:55:54,361 human, better employee, oftentimes we look at, okay, let's read a book on 1009 00:55:54,631 --> 00:56:01,190 productivity, or I need to read a, you know, book on parenting or marriage. 1010 00:56:02,120 --> 00:56:09,560 Don't underestimate the impact of you getting your health in order that 1011 00:56:09,565 --> 00:56:12,240 will have on every area of your life. 1012 00:56:12,630 --> 00:56:16,950 When I lost my 65 pounds, I got two promotions. 1013 00:56:16,955 --> 00:56:20,610 During that time, two pay raises, my marriage got better, 1014 00:56:20,610 --> 00:56:22,260 my spiritual life got better. 1015 00:56:22,540 --> 00:56:27,553 As a dad, I felt like I was showing up more powerfully for my kids. 1016 00:56:27,763 --> 00:56:33,223 And I've just found when I put that mask on myself before serving from 1017 00:56:33,223 --> 00:56:39,013 an empty cup, I filled up my cup through health and fitness that way. 1018 00:56:39,013 --> 00:56:44,323 I began to show up in every area of my life, just sky rocket. 1019 00:56:45,043 --> 00:56:45,433 All right. 1020 00:56:45,433 --> 00:56:50,413 And so if you're that dad, if you're that guy that's like, I'm always tired. 1021 00:56:50,563 --> 00:56:54,298 I'm drinking too much, I'm playing too many video games and that's 1022 00:56:54,298 --> 00:56:59,128 causing a lot of tension between me and my spouse or me and my kids. 1023 00:56:59,250 --> 00:57:04,110 You'll be surprised once you start exercising, once you start 1024 00:57:04,140 --> 00:57:07,256 eating slightly better, start losing a little bit of weight. 1025 00:57:07,327 --> 00:57:12,627 If you need to lose a little bit of weight, how you just will show up so 1026 00:57:12,632 --> 00:57:20,017 much better in every area of your life and your life will drastically change. 1027 00:57:20,532 --> 00:57:23,317 when your health and fitness is in order. 1028 00:57:23,557 --> 00:57:29,407 And I would go as far as to say that is the first domino that has to fall. 1029 00:57:29,707 --> 00:57:35,047 Once you make that domino fall where you could say, man, I feel great. 1030 00:57:35,347 --> 00:57:36,427 I look great. 1031 00:57:36,427 --> 00:57:40,777 I'm in the best shape of my life and I'm 40, or I'm 35. 1032 00:57:41,107 --> 00:57:44,287 I promise you, you're gonna have more money in your bank account. 1033 00:57:44,617 --> 00:57:45,397 I promise you. 1034 00:57:45,397 --> 00:57:48,097 You're gonna have deeper meaningful relationships 1035 00:57:48,115 --> 00:57:50,159 with your kids, with friends. 1036 00:57:50,309 --> 00:57:55,729 I promise you, you'll be more effective at your job and career. 1037 00:57:55,789 --> 00:57:59,299 Just good will come your way. 1038 00:57:59,419 --> 00:58:01,189 Once you're away, once you say, you know what? 1039 00:58:01,189 --> 00:58:02,809 I'm getting my health in order. 1040 00:58:03,079 --> 00:58:05,479 That's what I want to just encourage you with. 1041 00:58:06,499 --> 00:58:07,489 TA tackle that. 1042 00:58:07,494 --> 00:58:12,859 Cuz that's one thing money can't buy is your health is how you look and feel, 1043 00:58:13,159 --> 00:58:15,649 but you master that part of your life. 1044 00:58:15,919 --> 00:58:17,689 Everything else is just gonna blossom. 1045 00:58:18,754 --> 00:58:20,014 What's next for your door shut? 1046 00:58:21,784 --> 00:58:25,414 What's next is to continue to impact people's lives. 1047 00:58:25,774 --> 00:58:29,434 I continue to give them hope that, you know what? 1048 00:58:29,464 --> 00:58:34,924 My best life, my best body and health is not behind me. 1049 00:58:35,554 --> 00:58:36,634 It's in front of me. 1050 00:58:36,634 --> 00:58:39,654 And so I'm just on a mission of shining that light and showing 1051 00:58:39,654 --> 00:58:43,957 people, look, you're 35, you're 40, you're 45, whatever, you're 30. 1052 00:58:43,990 --> 00:58:48,070 Your best health and physique is not behind you. 1053 00:58:48,310 --> 00:58:49,330 It's in front of you. 1054 00:58:49,600 --> 00:58:52,870 And locking hands together and marching forward and showing 1055 00:58:52,870 --> 00:58:54,772 people that is possible. 1056 00:58:54,799 --> 00:58:57,169 So I'm gonna just continue doing what I'm doing. 1057 00:58:57,529 --> 00:59:01,593 No more kids for me, but as far as helping and serving other people, that's what I'm. 1058 00:59:03,648 --> 00:59:03,948 Now 1059 00:59:03,978 --> 00:59:07,608 we're gonna have all of Yuri's links in the show notes, and under the description 1060 00:59:07,608 --> 00:59:10,728 of the video, depending on what platform, whether you're listening to us on the 1061 00:59:10,733 --> 00:59:15,078 audio show or you're on the video show on YouTube, we will have all that for 1062 00:59:15,078 --> 00:59:19,008 you so you can actually hook up with Yuri and find out more about this. 1063 00:59:19,188 --> 00:59:20,928 He's got an incredible Instagram, guys. 1064 00:59:20,928 --> 00:59:21,708 I follow him. 1065 00:59:21,819 --> 00:59:24,549 Check out what he is doing over there and we'll have all those links. 1066 00:59:24,789 --> 00:59:27,249 Now, I know it wasn't the great information, but it was this 1067 00:59:27,249 --> 00:59:29,349 burning question that y'all are all sticking around for. 1068 00:59:29,349 --> 00:59:33,639 So the term for a group of owls is that a blessing, a terror, 1069 00:59:33,909 --> 00:59:35,589 a confusion, or a parliament. 1070 00:59:36,009 --> 00:59:36,609 You're a guest. 1071 00:59:36,614 --> 00:59:37,179 Terror. 1072 00:59:37,899 --> 00:59:40,419 If you guessed parliament, you'll be correct. 1073 00:59:40,419 --> 00:59:43,299 The term for a group of owls is a parliament. 1074 00:59:43,959 --> 00:59:45,909 Now I know that's why you guys all stuck around, right? 1075 00:59:45,909 --> 00:59:48,699 It wa it wasn't just the quality of the amazing information 1076 00:59:48,699 --> 00:59:49,869 that Yuri was sharing with us. 1077 00:59:50,229 --> 00:59:51,189 No, it couldn't be that. 1078 00:59:51,219 --> 00:59:51,609 You're just kidding. 1079 00:59:52,149 --> 00:59:55,749 Yuri, thank you for taking the time to be on the show and hang out with us 1080 00:59:56,109 --> 00:59:59,139 and thank you for working with dads. 1081 00:59:59,909 --> 01:00:02,544 , right As a father, you know we got our hands full. 1082 01:00:02,544 --> 01:00:08,274 There's a lot going on and it is so easy to let our health, in fact, as men 1083 01:00:08,274 --> 01:00:12,384 is one of the first things we tend to sacrifice, is our own health and wellness. 1084 01:00:12,864 --> 01:00:15,414 So thank you for advocating for us. 1085 01:00:15,414 --> 01:00:18,944 Thank you for fighting for us and helping walk along with us guys. 1086 01:00:19,494 --> 01:00:23,034 Go check out what Yuri's doing and it's always be better tomorrow 1087 01:00:23,154 --> 01:00:25,044 because of what you do today, and we'll see you on the next one. 1088 01:00:26,574 --> 01:00:26,994 This has 1089 01:00:26,999 --> 01:00:29,004 been the Fallwell Man Podcast. 1090 01:00:29,664 --> 01:00:32,934 Your home for everything, man, husband, and father. 1091 01:00:33,864 --> 01:00:36,084 Be sure to subscribe so you don't miss a show. 1092 01:00:36,984 --> 01:00:37,404 Head over 1093 01:00:37,404 --> 01:00:37,614 to 1094 01:00:37,824 --> 01:00:44,664 www.thefallibleman.com for more content and get your own fallible man gear. 1095 01:00:45,164 --> 01:00:46,104 Now take it. 1096 01:00:46,104 --> 01:00:47,264 I ain't waiting and 1097 01:00:47,264 --> 01:00:47,504 wish.