Welcome And Why Nutrition Matters

SPEAKER_00 0:04

Hey everybody, welcome to the Herd Fit Podcast with Dr. Sam Reed and myself, Coach David Siverston. This podcast is aimed at helping anyone and everyone looking to enhance their healthy lifestyle through fitness, nutrition, and most importantly, mindset. All right, welcome back to the Herd Fit Podcast. I am Coach David Siverston. I have a couple of repeat guests with me talking, you guessed it, nutrition. I have the coaches, the owners, the founders of Power Nutrition, a little bit more, uh more than a year into Power Nutrition, Coach Kelly and Coach Kayla. Um, we are a week away, less than a week away, from the next power nutrition challenge. It's our fall challenge, and we're gonna have these two talk about first, just the background of power, how this first year has been, some lessons that learned, things that came up that you guys did not expect. But we're also gonna spend a good amount of time on what this challenge is all about, why we think you, yes, you should be involved in it, and just kind of give some experiences of what we went through last year. Um, and and Kayla, I'll start off with you. Um you've had a lot of changes in your life over the past couple years with your career, and you really have leaned into this nutrition coaching and really using your degree and you're putting it to work and you're doing a lot of different things to help people just from a health uh perspective. And at Bison we're a little too into just working out and the performance and the scores and body aesthetics and RX and scaled. But we know this isn't rocket science, there is no pursuing your ceiling in fitness and health without a strong nutrition background. And you really wanted to be in front of this with Kelly, but you wanted to be here from the start with power to try to really implement some of these principles into people's lives for this for so many different

Building Power Nutrition As Coaches

SPEAKER_00 2:10

reasons. So, can you just touch on what power has done for you just from your career perspective and and how it's gone over this first year?

SPEAKER_03 2:19

Yeah. Um power for me was like a in terms of my career, it was like a big stepping stone, like outside of my classic athletic training, but like background, like with my career change. Um, and it was like a foundational, like almost like steady point. Like everything was changing around me, and power, nutrition, like slash being at bison was like an anchor for me. And it was almost like a comfort, like, okay, I don't know what's gonna where I'm gonna be next, but I know that I am good at helping people with nutrition. And this is like this is this is like a comfort focal point. So with that, it turned into helping other people in the gym. And like, how can we expand? How can we how can we make this bigger? Um, so it was simultaneously like, yeah, comfort zone, but it also pushed me out of my comfort zone at the same time. Um, helping people like overcome like different nutrition challenges has been super eye-opening. Um, like you don't always get like the cookie cutter, um, I I I want to lose weight, but it comes with like all of their life experiences, all of their health history, and like how do we navigate around that at the same time? Of like, yeah, they they came into this wanting to um like maybe lose a couple pounds, but they leave feeling like, oh, I just solved my acid reflux, like like some really cool stories. So I don't know if that answered your question, but um it has served me in so many ways, and like I'm excited to continue to dig in and serve more.

SPEAKER_00 4:08

Yeah, I mean it absolutely does. Okay, I think the best coaches, sports, nutrition, crossfit, they're the ones that constantly use their experiences to make themselves a better coach. Like you're never just like, huh? I went to school, I'm a nutrition coach, I got some pounds. Like, and the fact that you even brought up this thing is serving you, even though really you're the one doing the service, is the right perspective of a coach. And that's why this is like a circle, a never-ending circle, this whole thing. So I'm glad you brought that up. Kelly, you started your own nutrition business before power uh got off the ground, and I really do think like things happen for a reason. Like, I really do think, bottom of my heart, you two are probably the ideal pair of people to do this together at power. And I want you to touch on what it's been like from not just having your own thing, you have full control all the time. You don't need to send us texts and emails and bounce ideas. Not that that's a bad thing, but talk about maybe some of the challenges, good and bad, that have come from being a part of power and what you've gotten from being on a team that is now helping out an entire gym, I should say two gyms beyond what your personal clients are.

SPEAKER_01 5:25

I was, I don't think I realized I needed a partner as much as I did after a couple years on my own. I think working with somebody else brought, like Kayla said, a foundation of, you know, kind of creating a process and solidifying. I always kind of felt like I had a process, but I wasn't sure if it was the most effective or um, you know, just if I was doing things to serve my clients in the best way possible. And so I looked forward to partnering with Kayla to kind of bounce ideas off of each other, establish our own process based on, you know, both of our individual work and kind of bring together the best of both of those worlds, um, creating all of the documents to share. And then in turn, I worked with Kayla. I hired Kayla as a coach because I think coaches need coaches as well. Um, and I learned a ton from Kayla. We both, I would say, overlap on like 90% of the work that we do with people, but that little 10% is you know based on our different experiences, our backgrounds, our qualifications. Um, and so I was kind of able to bring that full circle too and and get experience working with Kayla, benefiting from it on my end, not only personally with my goals, but then to be a better coach. Yeah.

SPEAKER_03 6:47

Great client, by the way. 10 out of 10.

SPEAKER_00 6:49

Nice, good.

SPEAKER_03 6:50

Hey, walk the walk.

SPEAKER_00 6:51

The again, another element of being a coach is knowing what it's like to be on this other side. And it kind of humbles you in some ways. It's like, hey, I shouldn't ask someone, like I'm big on you should never ask someone to do something you've never done but yourself. And that that's a big part of hiring a coach from Kelly's perspective. And I think it's a good mix of like, you know, a lot of nutrition is scientific, we know that, but there's also an art to coaching nutrition. And I think I we think this about physical training in the gym as well. There are scientific elements to it, objective elements to it. But what makes a team, whether it's a team of two or a team of 25 between the two gyms, is that it's not cookie cutter, as Kayla said. There's an art to it. You have to massage

What The Fall Challenge Includes

SPEAKER_00 7:40

it, you have to communicate. There's a human relationship, a real human relationship between this. So, correct me if I'm wrong. At this time last year was the first power nutrition challenge, which was a big deal, it was a big hit. It was a lot of fun. I'm gonna touch on that a little bit. The winter challenge was reset. And sorry if you hear my dog barking. And the we had one right before summer, right? So there was three, this will be our fourth challenge, and the second time around the calendar. And to me, if you remember the conversations that we had with people after the fall challenge last year at the inbodies, those conversations, you wish you almost had a recorder in there with how what was coming out of people's mouths, and it even surprised, I think, the three of us. I think we remember having a conversation about it. So I'm gonna try to approach this as if like, hey, I might do the nutrition challenge this year. I'm thinking about it, and as I'm as I start asking questions, the two of you, I want you to answer it from the perspective of what you've heard from clients in combination with what you guys are trying to do with the challenge itself. So the first one, Kayla, I'll start off with you. Let's say I'm not trying to lose weight, I want to tone, right? Get that word a lot, right? I want to look better. Which again, guys, let's be real. That's 90% of the people's reasons when they hire a nutrition coach. They want they want to look a certain way. Not everyone, uh, should I do this? If I don't want to lose weight, I just want to tone up. Is this for me?

SPEAKER_03 9:16

Good question. Um, and I did get this. I think going into it, you have to be aware that this is a weight loss challenge. That doesn't mean you can't do it, but I think we're gearing our general content around losing weight. So that might mean how do I subtract calories from like how do I calculate my calories and then how much should I go into a deficit? That person that might not necessarily need to lose weight might not need or might not benefit from subtracting calories. They might need to go the opposite way and add calories in that point. Like if you want to tone, you have to eat in a surplus, most likely. Like you have to eat for gaining muscle mass.

Toning Goals And Calorie Surplus

SPEAKER_03 10:05

Gaining muscle means eating in a surplus, eating more than most likely what you're currently doing. So, is this a challenge for them? I think it's possible because of the accountability piece. I think they get so much value out of having people, a community and a group, walk them through like the next six weeks. It can be an awesome turning point to like they needed that like kick in the butt after summer, but they have to be holding themselves accountable. Like, if you're trying to gain muscle here, like you need to be really working either with someone or be disciplined enough on your own that that's the goal. I'm gonna gear it towards like a calorie surplus. So when we're saying, hey, calculate this and then decrease your calories by maybe three to five hundred, maybe they're increasing and going the opposite way. Okay. I think the benefit is like they get a ton of motivation. They get like it's it's not just the weight component, they get two in-bodies so they can track that from happening. Like, did I gain muscle mass or did I not? Um, you get that with this challenge. Um, it's just knowing like some of the content might not be geared towards you. Like, you can always ask questions on the side or like work with one of us, that's fine. Um, but like, don't be upset when we're like, hey, this is a great low calorie snack. Like it just, you know, that might not sit well with them, and that's okay. So short answer, yes, but I think they have to be aware enough. I think some people also don't realize or know that they might not need to cut calories any more than they already are. Like some people they might actually need to add. Let's say the person that's eating a thousand calories and working out in CrossFit three to five days a week, like there's not much room to decrease there. Like your answer might be eating more at that point. Yeah, that's kind of hard to hear because you're gonna gain some weight before you actually see the results that you want.

SPEAKER_00 12:15

Yeah. Um, I mean, yeah, the word the word tone, right? That's a popular word, Kelly, right? I'm sure you've had that brought your tone. Can we put a definition on this? That that because I I do like I I know what you guys have been through to a point, right? We've talked about this. I've also been there myself as a client, right? When people say they want to be toned, I think they're only thinking about someone that looks toned. Like they have lines in their stomach, they can see their ribs, they have you know traps, whatever, guys and girls. And Kayla brought up the term that I think people freak out about, and it's eat in a surplus. That Kelly, what is your definition of toned and understand this is speaking to people that want it, but also want to, I don't want to say star themselves, but are afraid of eating more food.

SPEAKER_01 13:15

I think it's twofold. I think one, I think the key piece is a very intentional strength program. Um, you know, we come in and we do CrossFit or Outlast every day. There is a little bit more of a strength component to the Outlast workouts, but it requires, you know, progressive overload and it's you know overall hypertrophy training to build muscle, which is hard to do in a deficit. Um, unless you're brand new to strength training, you're not likely to see the gains that you want if you're not eating enough calories. Um, I think if you're doing that intentional training and you're eating either at maintenance or in a surplus, then there comes a time where then you say, I'm gonna cut, I'm gonna lose body fat. And that's kind of when you reveal, you know, the muscle that you've gained for that toned look. But I think people don't like the the I the idea of strength training for tone, and that's what you need to do.

SPEAKER_00 14:18

Yeah, right. And like that's one of the scientific elements to this, by the way. Like that's not a debatable.

SPEAKER_01 14:23

Yep. Right and lifting heavier weights. Yep, yeah, yep.

SPEAKER_03 14:27

Yeah. I actually I'm going to be approaching this challenge with the opposite mindset of doing it in a surplus.

SPEAKER_04 14:34

Nice.

SPEAKER_03 14:35

I went through some like health things this past year, and I've definitely lost weight and muscle mass. So now I'm reversing it, but I'm using it to keep track and like see like, am I eating more? And am I in a surplus?

SPEAKER_04 14:52

Yeah.

SPEAKER_03 14:52

So I mean, if anyone is interested, like I am doing that, so I'm gonna be in the challenge doing that alongside you. Um, the majority of the group won't get that piece of information, but um just like FYI. Yeah, I also think it's like it's uncomfortable. Like as soon as you start eating more and like you feel like a little bit bloated in your clothes, like you want to retreat and then go back into a calorie deficit.

SPEAKER_05 15:24

Right.

SPEAKER_03 15:25

Like that's where like the uncomfortableness you have to sit with with that, like for the next few weeks and like actually trust the process.

SPEAKER_00 15:34

So

InBody Insights CrossFit Versus Outlast

SPEAKER_00 15:35

that circles me to kind of the next thing about this is the in-body scanner. This the in-body, I think the three of us are on the same page, it's not the end all. Um, there are some negatives to the in-body, especially when it's only in a five to six week span. However, this is where the conversation, this is where the magic was last year with the conversation, at least the ones that I did when I redid people's in bodies, which is basically the machine of reading, a rating that says, Hey, this is according to our machine, how much body fat you have, how much muscle mass you have, how much percent body fat you are, and then clear observation that we had from last year where the people from Outlast, they a lot of them did not lose as much weight from people uh compared to the people from CrossFit. And because there's still a lot of shallow-minded clients out there that are only thinking about weight, they say, Man, that sucks. I should do more crossfit, I should do more cardio, right? However, when you compare the body fat percentage and the muscle mass, the people from Outlast had much better numbers than people from CrossFit, and it kind of makes sense because daily CrossFit workouts, if you're there five days a week, you're probably doing something very intense, high breathing, going to failure, coincidentally standing around for a long time because you're resting so much, but your heart rate got to 190, so you felt like you were tartar. So maybe you burn a few more calories, which in a simple way, you it's a little easier to lose weight that way. However, you might not be putting any muscle on. That's and I'll say that as across the truther. That's very possible. On the Outlast side, you had people not losing as much weight because we're not going as hard as often, but they're doing a lot more lifting. And there are positives and negatives to both. But Kelly, you've worked with people from Bison and Outlast, and I don't want you to put yourself out there in terms of like it's we don't really have enough data to make a really strong statement. But have you kind of seen that as well? That outlast, it's a little easier for people, dare I say, to get toned because they're putting muscle on and they're replacing body fat. They might not lose weight, but again, if you can put muscle on and lose body fat, trust me, you're gonna look very different in a very positive way.

SPEAKER_01 18:05

Yeah, and I don't, I think one thing people don't tie together is that the more lean muscle mass you have, the faster your metabolism. So, truly, the only way to impact your metabolism is to gain muscle. And so the results on that side tend to be a little bit different because especially Outlast as a newer program and people coming to the gym for the first time as well and doing this kind of strength training, they're seeing results more quickly and a little bit differently than what the bison side, where people maybe have been doing CrossFit for five years, 10 years, you know, their bodies are kind of adjusted. And if you're not working week over week to, you know, you figure it takes you six months to go up on your deadlift weight over at Bison if it's like a consistent program that you're doing. Whereas over at the Outlass side, you know, you can build more quickly with the strength training program over there, um, just with the intention behind it. So there's definitely the results are definitely a little bit different on the outlast side.

SPEAKER_00 19:09

And I really I want to challenge people this this in-body machine for a challenge like this. If you actually dedicate yourself five to six weeks, you're gonna see you might be questioning whether you're really moving the needle in the direction that you want to be moved in based on your workouts. And this is where it's a blessing to have both options at at bison slash outlast that you might be working your butt off at bison or your butt off at outlast, but based on what you want that in-body machine to tell you objectively, you might need to alter your plan if you're truly dedicated. It's a really good opportunity for you guys to go all in on a nutrition plan and a workout plan, which is already there for you, and really it'll expose some truth to what you actually want out of your fitness and health pursuit. Now,

Leaderboard Points Without Public Weigh Ins

SPEAKER_00 19:55

Kayla, you're gonna try something a little different this year with a scoring system. Dare I say leaderboard? Should I am I allowed to call it that?

SPEAKER_03 20:04

Yeah, yeah, it's a leaderboard. Okay, and first, second, third.

SPEAKER_00 20:08

Touch on this whole touch on the leaderboard concept, what was created and the purpose behind it.

SPEAKER_03 20:14

Yeah, so we have a leaderboard this year. First time that we've had a live leaderboard changes in real time. And it's just based on points. So your daily points are you tracking coming in 10% of your overall calories or macros. So you can track either or, or it would be both really if you're doing macros, um, fiber, protein, and then the weekly intention. So we will put that out every week. It changes every week. So there's four possible points. And if you um let's say you there's you can earn up to four points. So if you don't do one of them, that would be three points for the day. So those are the things that are going to be tracked on the leaderboard. It's not going to be your weight. Your weight is not exposed for everyone to see. That's for us on a separate, only me and Kelly will see it. On a separate spreadsheet, we'll keep track of the first weigh-in and the last weigh-in. And it's based on weight um per percent weight change. So it's more relative to to the body. Um, the purpose of that was to really see, like, hold you accountable. One, it's kind of fun. Like, if you don't want to be a part of like the whole leaderboard, you can totally opt out and we can send you something on the side. But it's fun to see, like, oh, like who's like Dave got more fiber, like he's getting more points. Like, he's one, he's he's three points away. Like, I'm gonna get him and like hold myself accountable. Um that's right.

SPEAKER_00 21:49

I'm coming for you.

SPEAKER_01 21:51

You're coming for Keith. I'm telling you, Keith is gonna be running for it.

SPEAKER_00 21:56

Keith is very Keith is very difficult to beat in these, not in work. Workouts, but is in these challenges, it's like, oh crap, is he there? Kayleigh?

SPEAKER_02 22:04

He's sitting like he's reading my earphones, but he's sitting like 10 feet away from me, smiling, just ruminating on this.

SPEAKER_03 22:12

So it's it's a cool way to hold each other hold yourself and each other accountable. It's something different that we haven't done in the past, and we're hoping that it brings a sense of like community and encouragement versus like tearing people down, you know. Um it's also cool because you can track either like there's a lot of check boxes when you open your spreadsheet, okay, but you can see you're consistently like down on let's say, oh, I haven't hit my calories in seven days.

SPEAKER_05 22:44

Yeah.

SPEAKER_03 22:45

Like, why am I not losing weight? Well, you can see in those seven days, like you're out of that range of that 10%. Like so that's where you got to do a better job. Even though you're hit you hit your protein for the day and you hit your fiber for the day, like maybe you're lacking in carbs. Like you can you can actually see that in real time.

SPEAKER_00 23:03

Yeah, and Kelly, like in that in that tier, like this is a really fascinating part of nutrition coaching and this challenge is that both you guys are are angels. You're you're nice, you're good listeners, you're empathetic, you're awesome at what you do, you look the part, you walk the walk, everything. Okay. With that said, there is a level of hard truth that a lot of people need to accept if they're going to pursue something that, let's be honest, this is difficult for a lot of people. And anything difficult that's worth pursuing, you're gonna hit struggles, but you also you can't always be can't always have your back rubbed and say you're doing a great job. There is some look in the mirror or look at this scoreboard, or have a coach tell you, like, look, like what you're doing is not working. Because we have a lot of let's call them um repeat customers or people that they and it's not really fault of their own. There's you know, life is hard, life is stressful, you got kind of lose track of yourself, but you do need some hard truth, and I think the scoreboard, but I also think from your can do that, but you're from your perspective, Kel, clients that you've worked with, experiences that you've had with now three challenges, and let's be real. Um, I think half the people usually don't show up for the second in body. And again, not shaming anyone, but I'm just giving the objective fact. When I ran reset, which I've been told was not as good as what you guys do, and I'm over it, I'm over it now. Okay, but I remember I think less than 25% of the people made it past the fourth week. Less

Hard Truths Tracking And Consistency

SPEAKER_00 24:45

than a quarter, one out of four would make it past the fourth week. Can if I'm on the fence of doing this and I question my own motivation levels, what what would you tell someone that said, like, look, what's your hard truth, Kelly? Because you again, you're nice, you're empathetic, good listener, all those check marks. But you can also you also have a side of you that is is brutally honest at some point. What can someone hear from you that says, you know what, she's right. I I should go and do this.

SPEAKER_01 25:15

Um, fat loss is boring. It's calories in, calories out. There's nothing sexy about it. It's not fast. It's not, you know, sustainably, it's not fast. Um, and I think Kayla and Michael with these challenges is to, it can feel repetitive. You want to add something new, but really it's all the same thing. And still people struggle to do those basic things. You're asking about how to look toned and you spend that hour in the gym, but then you leave the gym and you have 23 more hours of your day. What are you eating? How are you feeling yourself? Are you, you know, hitting your protein numbers? Are you getting enough fiber? Are you eating over cals, undercals? People come to Kayla and I both and they say, I'm not losing weight, but I swear I'm only eating this. Are you weighing and measuring your food? You know, people kind of like get freaked out about that idea, but you know, do it for three days and you're gonna see very quickly that those calories add up a lot faster than you think. So, again, our goal with this challenge was to create something basic with a calorie, a caloric threshold, protein and fiber goals. If you are used to counting macros or you want to try and count macros within that caloric threshold, you're you're welcome to do that. But then with the support of a community and some gaming to just make it a little bit more fun and exciting and keep you in it long enough to see results, um, is really what this is about.

SPEAKER_00 26:39

Kayla, are you guys going to be diving into anything beyond nutrition? Is this alcohol involved? We've done that in steam, water, all that.

SPEAKER_03 26:49

Yes, and there'll be some new twists too. So we've done like hydration, sleep, um, steps in the past. We've done, I'm definitely I'm missing like a whole pile, but we we're adding a new twist, and they're called power plays, and they're gonna be dropping weekly in addition to like the fourth point, which is the weekly intention.

SPEAKER_04 27:12

Okay.

SPEAKER_03 27:12

Um, and it gives you like it's going to push the person outside of their comfort zone with like trying new things, um, whether it's through food or movement. Um, and we do cover a lot of because it impacts so much of nutrition. Like if you're constantly the person who is stressed and not going to sleep at night, and you're sleeping like four hours, four hours a night, um, yes, that's going to impact hunger hormones, which are going to impact weight loss. Like you cannot address one without addressing the other.

SPEAKER_00 27:49

Yeah. I mean, I my my sleep is I've I've that's that's one of the biggest takeaways. I worked with Kelly for a while over summer, and the that was one of the biggest takeaways is when I had bad sleep, whether it was my fault or not, it didn't really matter at some point, it just doesn't. The whole victim mentality is the it it had such a big impact that would last days. It was never like I've always viewed it as like, oh, a bad night of sleep, I'll be okay today. But really, it kind of does spill over to the next day. If you couple that with a weekend of drinking, then it just it spirals, right? And I I hope that everyone can go into this saying that you're gonna put your best foot forward not just the food component, but the lifestyle component. Because we don't want this to only be are you measuring your food, how much fiber, how much protein are you eating? There's so much more to it, and it actually does in some ways, it makes it more interesting. And in my opinion, it actually made it less stressful that you weren't just focused on one thing and it was a pass or fail, it was a lifestyle, and if you just got a little bit better at four different things, your results will be very big. So that that's that's a huge thing. Now, Kelly, we just a few minutes left here, and is there anything that you've taken from a coach, as a coach perspective, from the last three challenges, whether you've observed it yourself, or do you heard it from other people, or even just some of the clients that you guys are currently working with? By the way, you guys have clients right now, personal clients. Is there something that you feel is like kind of being repeated that you want someone to know as they head into the nutrition challenge?

SPEAKER_01 29:38

I this is not, I mean, six weeks is not a long time. And I think Kayla and I would both say like our most successful clients have been with us for three months, six months, a year. Um, I think if you come away with from this challenge having changed one thing, yeah, that's the point of repeating these challenges. Like I said, it's not exciting. It's the same old stuff because that's the foundation of good nutrition and good health. But if you get better at, you know, just hitting your protein goal, regardless of what your calories are or where you're ending the day

Power Plays Sleep Stress And Habits

SPEAKER_01 30:10

or the timing or anything like that. If you come away with this saying, I figured out how to get 100 grams of protein into my day every day at times that make the most sense for me, they help me with my hunger and I feel stronger in the gym, etc., that's great. Whether you drank water all day, every day, or hit your fiber or whatever, if you take one thing away from this challenge, that's a win. And then you do the next challenge and you're like, I already got the protein figured out. Now I'm gonna focus on this. And just like when we work with our clients week over week, you know, they might be discouraged. And I think part of our goal is to be like, but hey, you did this really great this week. You made this adjustment, you made this change. So even though you're frustrated about X, Y, Z, you made a change on your own that works for your routine and your goals. And so overarchingly, it's just the idea that you're going to take one thing away from this and just keep building on it over time.

SPEAKER_00 31:08

Yeah, it doesn't need to be overwhelming. It really does help. Kayla, what about you? You know, you you've had you've had a lot of different clients and situations. And I just think it's again, this is why experienced coaches, there's just no substitute for it. Yeah. But what's something that you've seen kind of just be repeated a few times that everyone is their own story, but I do think it helps for us to hear the experiences of others?

SPEAKER_03 31:32

I think it's they get one month in and they're like, I'm kind of tired of tracking, or I'm kind of tired of doing this, or like I'm starting to lose like wind in my sail. And like that's where like we come in as a coach to be like, this is where it matters the most. This is where doing the monotonous thing is the best thing for you. Um, so I just see that like I'm like, okay, I'm oh I almost wait for it. Like, this is about the time where we start to get like the attention span. It's not new, it's not shiny anymore. I do see that happen like over and over again. Um, so then reminding them, like, just like Kelly said, how far they've come, or maybe not, or maybe they have to realize things take longer than they they want them to, like the weight loss or the muscle gain. Um what else have I seen?

SPEAKER_01 32:32

I think motivation is is fleeting. And so that's where like the habits that you build, like for Kayla and I were like, let's get these habits established while we have their attention, so that then when the motivation starts to wane a little bit, it's like, well, but wait, now is when you lean into those habits that you've created to just get you through your day.

SPEAKER_04 32:51

Yep.

SPEAKER_01 32:51

Yeah, you're not gonna wake up every day like super motivated to weigh your oatmeal, but maybe you know what that looks like now, so you can eyeball it and be more confident, and it's just a matter of like anything else. You can't always be on the ball.

SPEAKER_00 33:08

Yeah. I I hope people understand, like they know how to do this. Like this six, this six-week thing, even if you're looking at it and it's like, wow, this is a little overwhelming. It's a lot of different things. Hey, I'm a busy guy, I got kids, I got a job, I got this, I got that. You you everyone knows how to do this from a macro perspective. Some of you guys track your money like this, some of you guys pursue your career like this, where it's just relentless and eventually it becomes habits and it becomes natural, and you don't have to think about it. It's not always a stressor. I think that's something, especially people that are really do struggle staying consistent past a week or two. There is a point where it does become easier, whether it's cravings, whether it's alcohol, whether it's sleep, but you kind of have to fight through that. Like you said you called it the month period, like right at that. But I think a lot of people don't even make it the month. It's usually the second or third week, and it does become, I don't want to ever say easy, it just becomes smoother at some point. And habits that you guys have had nutrition-wise, for some of you guys for your whole life, yeah, you're you're probably not gonna erase it from your life in a three to four-week period, but it's similar to how when I talk about people pursuing fitness and constantly talking about what they used to be good at and they can't do this anymore. At some point, you really have to keep where you're heading in the perspective. Like, if you don't clean some of this stuff up, there will be a point where you do regret it, and you do, and you have this opportunity in front of you, the challenge, Kayla and and Kelly, and honestly, the group of people that doing it, it's a really like tight-knit, share a lot of ideas. You guys do a great job of the communication with the WhatsApp and all the group stuff. That there's this really is a great opportunity for you guys to kind of run away from maybe the direction you're heading in. And from a gym owner, this time of year, August to September, I warned the owners about this a couple of years ago, warned them again this year. It's the worst time of the year for our from just a business perspective. A lot of people get out of summer into the fall, you're stressed, you're busy, the weather's starting to get a little colder, you know what's coming, and you're just like the you just don't want to put your your best foot forward. But this is the time where if you can kind of suck it up for a day or two and just decide to sign up and put yourself out there, the results that come from this are so much better than what even you're thinking right now, both short term and long term. And again, I of the three challenges that I was a part of from simply just standing there at the inbody machine, that these were the conversations. It was the fall challenge last year that people were just like, dude, my I I feel like my life has changed in five

Holidays Momentum And How To Sign Up

SPEAKER_00 35:55

to six weeks. I'm not making that up. That was brought up a multiple times, and I'll tell you what, those people that said it to this day, they still look like they did after the challenge because they adopted the mindsets and they're happier, they feel better. So let's wrap this up. If you guys have one final thing to say, whether we didn't talk about what's on this challenge coming up or just a macro level thought, Kelly, we'll start off with you. If there's this one thing that you really want to get off your mind to the people that are maybe on the fence or the people that have already joined, like what to expect and what's gonna happen.

SPEAKER_01 36:25

I kind of to that point, but I was thinking this as you were talking. This is a really great time of year, like you said, leading up to the holidays. Not only because you want to go into the holidays feeling really good, but you can then apply so much of what you learned to those days of indulgence and drinking and eating, and maybe not just that day, go enjoy yourself, but the days around it so that you don't let those days get away from you. So it's it's a really great way to kind of set a foundation to feel great. Starting Thanksgiving's a week after the challenge ends, and hopefully you're riding that, you know, what you've learned from the challenge and taking it with you into the holidays to set you up to feel good on after the new year. And then you're already set up for the reset.

SPEAKER_00 37:11

Yeah, that's true. Great point regarding the holidays. That that's gonna lead you right up to Thanksgiving, which is awesome. Caleb.

SPEAKER_03 37:17

The the amount of times I've you hear just in the wintertime, like how many of you stop drinking less water because it's cold out? Yeah, how many of you are fighting seasonal depression because you haven't seen the sun in two weeks? Like, how many of you like really struggle with just all all over like being inside and being less active? Like, this can set you up for like, let's actually maybe improve some other metrics besides just wait. Like, what about your energy levels? What about your mindset? What about how you feel? And like this challenge is a perfect way to just enter into that. I had multiple people say that, like, oh, it was so great to like go into the holidays feeling like whatever, like I could fully be present with my family and friends because I wasn't thinking about like every gram of food or like, oh, I was so bad, like I ate the brownie. Like, so what? Like, whatever you you put in the work. Like, you don't have to put in the work to deserve the brownie, but at the same time, it's nice to know like you had a good foundation.

SPEAKER_00 38:19

Yeah, great point. All right, well, Kayla and Kelly, Power Nutrition, thank you so much. Uh, we will post a link to sign up. You really do have until Monday, but it starts Monday. If you guys are on the fence, do it. It's it's $80, but includes the two in-body scans, which that value right there is 60 of the dollars that you get. And the value that what you can carry forward from here, it's there, you can't really put a price tag on that. And I want to encourage everyone that if even if you're just somewhat thinking about it, you're kind of half in, half out, they make it very easy to get started. It's a very welcoming thing to just start. It's not overwhelming, you're not gonna have to measure everywhere in your body nine times a week, right? Like it's a really nice process, they're awesome at what they do, and I think it's gonna continue to get better as we go. So hope, Kayla, Kelly, thank you for your time tonight. Uh, can't wait to see the results. Can't wait for those conversations for November. And Keith, you're going down. All right, thank you, guys.

SPEAKER_01 39:24

Thank you. Bye.

SPEAKER_00 39:27

Thank you, everybody, for taking the time out of your day to listen to the Herd Fit podcast. Be on the lookout for next week's episode.