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

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.