April 7, 2026

Episode 77: The 4 Daily Basics Most People Ignore

Travel can quietly wreck your routine, especially when work trips mean late nights, constant eating out, and grabbing whatever food is still open. Sleep gets off schedule, energy drops, and before long you start noticing things feel off.

In this episode, day three of a three week reset gets honest about what really knocks people off track. Work travel, social pressure to keep eating or drinking, and the habit of saying yes to one more bite even when your body is already telling you it’s enough.

The focus comes back to the basics that support real health like sleep, water, movement, and nutrition. Small daily choices that help rebuild structure and confidence when routines fall apart.

If travel or a busy schedule has pulled you away from healthy habits, this conversation shares a practical way to reset and get back to what actually works.

00:00 - Reset Season And Discipline

00:45 - Travel Throws Off Nutrition

03:02 - Home Routine Feels Like Relief

03:52 - Airport Water And Smart Snacks

06:37 - Steps Count: Gym And Stairs

07:40 - Oura Ring Data On Sleep

10:23 - Alcohol Hits Recovery Hard

12:04 - Before Photos And Scale Mindset

15:45 - Back To The Couply Fit System

18:51 - Fitness Trends: Recovery And Strength

28:46 - GLP-1 Drugs: Caution And Guidance

31:22 - Closing Thoughts And Reset Challenge

WEBVTT

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Are you in your reset season?

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Have you been maybe traveling?

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Maybe there's just chaos happening at home, definitely in the world.

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What are you doing to stay disciplined?

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Right now is day three of the reset for uh for me.

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Uh for us.

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Yeah, for sure.

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You know, got on the in-body and it made me realize I wasn't counting calories that were going into my body.

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100%.

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If you're watching us on YouTube or our shorts on Instagram, you're gonna see we're wearing black.

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So black is slimming.

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Come on.

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How now?

00:00:33.759 --> 00:00:38.640
Uh I'm wearing some uh kind of loose pants, loose shirt.

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That's kind of how we're feeling as we're resetting our bodies and resetting this season for us.

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We've been traveling for what, two months, pretty much two months out of these first three months of the year.

00:00:51.039 --> 00:00:53.920
Yeah, a lot of work travel, but you know, we kind of talked about it.

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Yes, it's work travel, but then also um there's a lot of things where people want to entertain.

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They want you to go out.

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A lot of it is eating out, it's out of our routine.

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Yeah.

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And I feel like something for me that I, you know, I don't mind working out and even going to the gym or doing a lot of walking while we're on the road.

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But man, we go to these other places and people want me to try the food and the desserts.

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It's just it's hard to say no.

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Well, it's hard to say no, but then it's also you end up overeating, really, because you're telling them, like, I'm full, I'm full.

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It's like, no, keep trying more, keep trying more.

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Um, I know that was something for me where it was just I'm I was full about five spoonfuls ago.

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Well, speaking of speaking of not saying no, I mean, we were in Saudi Arabia tried camel for the first time.

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We did try camel for the first time.

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I was surprised in surprisingly delicious or surprised in a delightful way.

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I'd have to say the taste was what?

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We compared it to a sausage.

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Yeah, what threw me off the most was they were like, no, this is young camel.

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I was like, I was like, this young camel versus old camel, like you know, it's like venison.

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Yes, so okay.

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So, you know, we learned something new, venture it out, but that was just another example.

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If we tried camel, you know we had to try the desserts.

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Well you tried the desserts.

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That's true.

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Well, you know, gluten-free.

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Gluten-free, and that's you know, some people think, oh, because you're gluten-free, right?

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You're not tempted as much, or you just can't have the food.

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Yes, but then it's also very difficult for me to find food.

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And if I do find food, it's, you know, I hope and pray that it's healthy food.

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But sometimes it's 11 p.m.

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and I haven't necessarily eaten all day, really intermittent fasting and unintentionally, so unintentionally and not by choice, because I love to eat.

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And I'm just sitting here like, okay, well, the only thing open is a burger spot and French fries.

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And I've had nothing today.

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So give me uh a double patty.

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I'm just kidding, I can never do a double patty.

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It's a judge-free zone because when you say the burger and fries, I'm not gluten-free, no allergy constraint.

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And I'm also like, I will take the burger and fries as well, which it's not a great habit to have.

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You're on the road, you're enjoying travel.

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And so, to your point, it feels so good to be back home, to be back in the studio, but also be back in the routine.

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I mean, typically, I do not enjoy uh doing dishes or folding laundry, but something about being home and the reminder that wait, these are our clothes and our like in our house.

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These are, you know, getting back into the flow of like, all right, all of the workout clothes for the week.

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All of these little things that you can kind of take for granted, even just knowing, like, oh, this is where the pre-workout is, these are our protein shakes.

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And you can do those things on the road, you know, have protein shakes and some of those things, but it's just you're out of your flow.

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You're definitely out of your flow.

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And because we don't have dairy that much, a lot of protein shakes have dairy in them.

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And so it ends up upsetting our stomach.

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It's a whole thing.

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But a couple of things.

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So when we do travel, this is what we do to try to stay on track.

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I know we've mentioned this in a previous episode, but if you want to give some of the kind of tips and tools, even items that we purchase in order for us to stay on track.

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Yeah.

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So when we're traveling, I think the first thing is just the flow of when we're traveling.

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So um getting there to the airport after we get post-security, always making sure that we stop at, you know, the convenience store or whatever the shop is to grab a bottle of water.

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Because I mean, who wants to wait?

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I mean, if you really think about it, you're so dehydrated, you've traveled through the airport, you had to throw away any of your liquids.

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Right.

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But now you're getting on the plane.

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You might have to wait an hour until your flight boards, another 30 minutes to you take off, another 30 minutes until they start the service.

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You're all right.

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You're parched.

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Absolutely.

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At least at least I am.

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I am.

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So we grab water, that's a major key.

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But then while we're in there, we grab a couple other healthy snacks.

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So a granola bar.

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Um, for me, I love to grab trail mix.

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Yeah.

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But I've been working on just grabbing the no MMs, right?

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Because Trail Mix sounds healthy.

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And there's probably somebody listening, like, what do you mean what's wrong with Trail Mix?

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Well, if you got MMs in there, you should start you start finishing the whole slippery slope.

00:04:59.439 --> 00:05:04.959
You finish the whole bag in one sitting, you you you're you're you're uh you're overdoing it on the calories if you're me.

00:05:05.199 --> 00:05:10.560
So uh, but grabbing those healthy snacks, the water, um and protein bars is another big one.

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Yes.

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And being mindful too, like, sometimes it's not even like, oh, what what's the calorie count and the amount of grams?

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Sometimes it's just choosing a protein bar over a candy bar.

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Yes.

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Or choosing eating something over nothing.

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And I think grabbing that like on the flight is a major key.

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And then when we get into the city that we're in, we'll always like, whether it's Vegas or even somewhere international, we go to the local convenience store.

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Obviously, if it's walking distance, that's ideal.

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But picking up either a couple of like we typically will get a couple of the liter water bottles because you can refill them.

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That's like a big hack, by the way.

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Big hack.

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If you get the one-liter bottles of water while you're traveling, you can go into the gym at the hotel and refill them.

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Because obviously, if you're in Vegas or you're staying somewhere, they want you to buy that$10.

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Oh my god, it's so expensive.

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And it's already so expensive.

00:06:01.279 --> 00:06:03.680
And sometimes it's lukewarm, not even chills.

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Like, wait, I paid$10 for a warm water and it's not tea.

00:06:07.360 --> 00:06:29.600
And so you're like, if you feel some type of way, but if you can, you go to the gym at the hotel, you refill your water for free, but then you also can grab some additional items, some healthy snacks, some things that you love, just so that when you're on the go, like it does make a huge difference having those things packed in my briefcase or bag, or you being able to have the pre-made protein shakes on the go, even if it is dairy-based, right?

00:06:29.680 --> 00:06:30.079
It's something.

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Something.

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Something.

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Um, so that's definitely the kind of the nutrition side of what we do there.

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On the activity side, we're gonna get in the gym.

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Let's say it's a four-day stay or something of that nature.

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We're gonna try to get to the gym at least twice, if not more.

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But what we're realizing is that oh my gosh, we're doing so much walking, going back and forth.

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If you're at a uh a trade show or if there's educational sessions or you have to go back to your hotel room, there's so much walking.

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Um, so we count that as activity.

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I just wanted to say, as you say, counting that as activity, something that we're really intentional about.

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Shout out to uh Dangerous Dan.

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But take but taking the stairs instead of the elevator, elevator, or the escalator.

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So it's a small little tweak, and I want you to go right back to that.

00:07:18.639 --> 00:07:26.720
But like that's something where you typically say, Oh, well, I didn't have to, I went to the conference and I didn't do that much walking because I took the elevator or I took the escalator.

00:07:27.040 --> 00:07:28.240
Try to take them stairs.

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Oh, yeah.

00:07:28.959 --> 00:07:29.279
It counts.

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It does count.

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Steps you will notice the difference.

00:07:31.439 --> 00:07:33.519
Your watch or your ring will start lighting up.

00:07:33.680 --> 00:07:34.959
Yes, absolutely.

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And Kurt and I both wear aura rings as well.

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Non-sponsored.

00:07:40.240 --> 00:07:44.319
Non-sponsored, but I will if you know somebody, holla at that.

00:07:44.639 --> 00:07:47.199
Well, actually, you know, we're I will say that, you know, just trends.

00:07:47.279 --> 00:07:49.360
We're we're I would have to say, like, we're like stakeholders.

00:07:49.439 --> 00:07:58.399
I mean, we've sent so many people the aura ring, yes, just because of our experience and how it's able to track your metrics, give you the data, talk about your skills.

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Over 100 biomarkers.

00:08:00.160 --> 00:08:06.879
I mean, there's gonna be so many times where I and I first I'm gonna tell y'all, you know, and then the fellas, somebody's gonna get this, or uh some of the overachievers.

00:08:07.439 --> 00:08:10.639
You always hold me accountable to like, are you getting enough sleep?

00:08:10.800 --> 00:08:12.160
Are you getting enough rest?

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Don't use the old school term like, oh, I'm grinding or I'm grinding on work, because the idea of grind is like being worn down, being tired, being fatigued.

00:08:22.000 --> 00:08:24.959
But you're like, you got to get this order in because I really want to see what the metrics say.

00:08:25.120 --> 00:08:31.759
And when it starts to tell me my sleep debt, my readiness score, stress levels, I was like, oh my gosh.

00:08:31.920 --> 00:08:33.279
But your cardiovascular health.

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Cardiovascular health.

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It always, how many years older, things like that it says.

00:08:37.120 --> 00:08:39.200
So I've seen significant changes.

00:08:39.279 --> 00:08:40.960
I mean, just one It's an investment.

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It's an investment that you can use your uh HSA account to be able to pay for it.

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And just one, just to be able to know that I've made adjustments already.

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Yes, have added two years to my life.

00:08:53.120 --> 00:08:54.080
Yes, is what it says.

00:08:54.240 --> 00:08:56.399
Yes, two and a half years older is what it said at one time.

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I said, my God.

00:08:57.360 --> 00:09:01.039
But then it said the stress and the lack of recovery was why it put me in that zone.

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Yeah.

00:09:02.480 --> 00:09:04.159
So yes, a game changer.

00:09:04.320 --> 00:09:05.360
It's a game changer.

00:09:05.440 --> 00:09:08.159
And so we can almost have a whole episode just about the aura ring.

00:09:08.480 --> 00:09:12.960
But what I love is that it tells us, like you said, our sleep score.

00:09:13.039 --> 00:09:13.440
Yes.

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And when you are traveling, especially for us internationally, when we came back from being overseas, it was rough for a while.

00:09:22.639 --> 00:09:24.879
I mean, it we were about six hours at least.

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Sleep score was atrocious.

00:09:26.480 --> 00:09:27.120
It was atrocious.

00:09:27.200 --> 00:09:33.600
It was in the 50s and 60s, and then we were in such sleep debt that we had to really make it up on the weekend.

00:09:33.679 --> 00:09:39.200
And I had to, you know, remind you and also remind myself, get this if you're feeling tired, don't fight it.

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Cause we can almost be like kids in that way, where it's like, no, I want, I'm gonna be up, I'm gonna stay up, get that sleep in.

00:09:44.799 --> 00:09:49.759
But that's something that does become a struggle when you're traveling is your sleep.

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So I know even for us, uh, the this last conference we were at, we were kind of at an after party and people wanted a lot of attention.

00:09:58.799 --> 00:10:03.279
And so I remember saying to a few of them, I was like, listen, we need to go.

00:10:03.519 --> 00:10:08.240
His sleep score was a 50 yesterday, and my sleep score was a 65.

00:10:08.399 --> 00:10:09.279
We've got to go.

00:10:09.440 --> 00:10:12.799
So then people are like, oh my gosh, you've get how are you even functioning?

00:10:12.879 --> 00:10:13.679
Get out of here, right?

00:10:13.759 --> 00:10:22.399
So it does help you also um to know your metrics, but then more importantly, know what you need and what your body needs in order for you to be ready.

00:10:22.639 --> 00:10:26.080
So, can I throw something else out there that's been eye-opening with the aura ring?

00:10:26.159 --> 00:10:34.559
Okay, and it's just overall data metrics to be able to back up what people talk about when some people do a dry January or whole fast on the show.

00:10:34.720 --> 00:10:45.200
Oh my gosh, because we've been doing a lot of social drinking, just conferences, after parties, cocktail parties, the the before before the board, but also before the board.

00:10:45.360 --> 00:10:45.519
Right.

00:10:45.600 --> 00:10:50.879
And then a lot of it too, you know, we've been so grateful to have some celebratory things as well.

00:10:51.120 --> 00:10:53.360
But some of it's just, you know, celebration.

00:10:53.519 --> 00:10:57.200
Duby, let's go, you know, and I think such a blessing.

00:10:57.360 --> 00:10:58.320
Which is such a blessing.

00:10:58.399 --> 00:11:01.039
But then what I we saw with the aura ring every time.

00:11:01.279 --> 00:11:10.639
Every every single time, every time I have a drink of alcohol, whether it's wine or like an actual old-fashioned for you, you're right.

00:11:10.960 --> 00:11:16.399
My aura ring basically lights up my sleep score tanks by at least 10 points.

00:11:16.639 --> 00:11:17.600
10 to 20 points.

00:11:17.759 --> 00:11:18.399
10 to 20 points.

00:11:18.639 --> 00:11:22.240
It says and then when it gives you the data, oh yeah, your your heat, your body's too.

00:11:22.480 --> 00:11:23.200
Yeah, you're overheating.

00:11:23.279 --> 00:11:26.720
It's literally you're literally your body is sweating on me.

00:11:26.879 --> 00:11:28.080
I mean, the sheets are drenched.

00:11:28.159 --> 00:11:28.559
I'm like, ugh.

00:11:28.799 --> 00:11:30.240
I'm like, you would think I went to a rave.

00:11:30.639 --> 00:11:35.519
It's like, no, you just had an old-fashioned or two at dinner, and now your your body's temperature.

00:11:35.600 --> 00:11:37.519
And so that being something in the research.

00:11:37.679 --> 00:11:39.039
So we know a couple of wine lovers.

00:11:39.200 --> 00:11:39.519
Correct.

00:11:39.679 --> 00:11:41.200
And you know, we're we're getting exposed to the city.

00:11:41.440 --> 00:11:43.360
Someone's like, try the board, try the Bordeaux.

00:11:43.519 --> 00:11:45.759
Yeah, it's like, okay, um, I'm here for it.

00:11:46.240 --> 00:11:46.480
Try it.

00:11:46.639 --> 00:11:49.120
I'll try it, but it tanks our sleep scores.

00:11:49.279 --> 00:11:54.720
So I'm I'm glad that in this reset again, we're in day three, but we're really looking day three of three weeks.

00:11:54.960 --> 00:11:55.360
Day three.

00:11:55.519 --> 00:11:57.679
And we're starting and we're starting in three weeks.

00:11:57.919 --> 00:12:03.679
But the goal is right to even have a modified version of our of our challenge after the three weeks where we keep it going.

00:12:03.919 --> 00:12:05.759
Because I'm I'm definitely excited about it.

00:12:05.840 --> 00:12:07.200
We took our before pictures, y'all.

00:12:07.360 --> 00:12:07.919
Oh my god.

00:12:08.159 --> 00:12:08.480
Come on now.

00:12:09.039 --> 00:12:13.279
I mean, I need somebody to tell me, you know, is anybody bold enough to do the before pictures with your partner?

00:12:14.000 --> 00:12:16.559
I know some people just taking the pictures locking the door.

00:12:17.519 --> 00:12:21.519
You know, um and I had to ask you, I was like, wait, do I suck it in a little bit or let it out?

00:12:21.600 --> 00:12:22.480
You're like, let it out.

00:12:23.840 --> 00:12:27.279
We're not gonna pump fake on y'all, you know, holding your breath in the before pictures.

00:12:28.639 --> 00:12:32.879
When you see these before photos, you'll see us like looking down at how to really force a smile.

00:12:32.960 --> 00:12:33.360
Like, yeah.

00:12:33.679 --> 00:12:35.519
I got one before picture, my eyes is closed.

00:12:35.600 --> 00:12:36.240
I don't even want to see it.

00:12:36.480 --> 00:12:37.120
I don't even want to see it.

00:12:37.200 --> 00:12:37.840
I don't even want to see it.

00:12:38.000 --> 00:12:38.720
I don't even want to see it.

00:12:38.799 --> 00:12:41.039
I just want to I just want to open my eyes and be transformed.

00:12:41.200 --> 00:12:48.159
But it's so important to take the before photos, even though you are not feeling your best, but know that you're gonna get better.

00:12:48.240 --> 00:12:54.159
And so to see how far you've come and where you started, that's the reason that you take the before photos.

00:12:54.320 --> 00:13:04.159
Because when we were doing our boot camps and everything, you know, we always were very mindful of privacy in those things, making sure that do you feel comfortable doing this right and a couple of those things?

00:13:04.240 --> 00:13:09.279
Because we were doing the hand measurements as well, you know, your thighs, your hips, your this, your that.

00:13:09.440 --> 00:13:11.519
Um, and so it can be intimidating.

00:13:11.600 --> 00:13:14.960
It can also be a little um just scary in a way.

00:13:15.120 --> 00:13:16.879
You don't necessarily want to do it.

00:13:16.960 --> 00:13:21.759
But then when we show them their after photos, oh my gosh, every single time.

00:13:22.080 --> 00:13:26.159
And it's also, you know, what I what I do, it's it's a great call out that you say that too.

00:13:26.240 --> 00:13:30.399
And in the reset, being willing to get onto the scale or get on the end of the day.

00:13:30.559 --> 00:13:31.039
It's uncomfortable.

00:13:31.279 --> 00:13:32.399
Do your match, it's uncomfortable.

00:13:32.639 --> 00:13:33.840
Maybe even humiliating in some ways.

00:13:34.080 --> 00:13:44.639
Well, come on now, but and and for me, I think one of the the reasons why I noticed, like, man, gain weight got heavier is because I wasn't getting on the scale regularly while I was traveling.

00:13:44.799 --> 00:13:45.120
Yes.

00:13:45.360 --> 00:13:50.639
Because it's a lot easier, you know, until sometimes you know you eat and gain weight until your clothes start being a little tight.

00:13:50.720 --> 00:13:54.240
And you're like, man, that's this the shirt wasn't as tight or whatever.

00:13:54.399 --> 00:13:58.799
And if you're not getting on the scale and you have another like a data point.

00:13:59.120 --> 00:13:59.679
Absolutely.

00:13:59.759 --> 00:14:05.600
But I also, because you brought that up, I want to give you your flowers and your praise.

00:14:05.759 --> 00:14:11.679
Because when we were first together, you jumped on the scale every single day.

00:14:12.159 --> 00:14:15.440
And so I remember saying to you, I was like, babe, this just isn't healthy.

00:14:15.600 --> 00:14:18.960
Like mentally and spiritually, this is not healthy.

00:14:19.120 --> 00:14:25.519
And then you let that actually be the thermostat for you on how your day was going to be.

00:14:25.759 --> 00:14:40.639
And so I'm so glad that you have taken that step back a bit and haven't been jumping on the scale as much, like you said, especially when traveling in those things, and really just coming, cutting back on that because I noticed a big difference also just in how you go throughout your day.

00:14:40.799 --> 00:14:42.720
So I just wanted to give you your your flowers on that.

00:14:43.279 --> 00:14:50.000
No, I appreciate it because it's easy to be at your starting point, take your before photos and get a little down in the dumps, right?

00:14:50.080 --> 00:14:56.720
Like absolutely it's really how did I let myself get come on to this point?

00:14:57.039 --> 00:14:57.679
That's how I felt.

00:14:57.840 --> 00:15:01.440
I was like, how did I this is not where I want to be for sure.

00:15:01.519 --> 00:15:03.600
And for some people, they may feel like like what are y'all talking about?

00:15:03.759 --> 00:15:05.519
Like, y'all look the same, whatever it is.

00:15:05.600 --> 00:15:12.399
And for us, just having also been athletes and really being able to like sometimes we're you're your own toughest critic.

00:15:13.120 --> 00:15:19.519
Well, yeah, and but we both you know have struggled with body dysmorphia for years, so that also plays a role for us.

00:15:20.000 --> 00:15:20.399
Big time.

00:15:20.480 --> 00:15:28.320
And then sometimes it's like you said, it's it's looking in the mirror and being like, wait a minute, I I feel better than what I feel like right now in this moment.

00:15:28.639 --> 00:15:30.240
But also, this is a journey, right?

00:15:30.320 --> 00:15:31.279
And we're staying on it.

00:15:31.360 --> 00:15:31.519
Yes.

00:15:31.759 --> 00:15:34.799
And being able to take it with you, it's never too late to hit the reset button.

00:15:34.879 --> 00:15:35.039
Yes.

00:15:35.200 --> 00:15:37.919
And then also finding what's your sweet spot.

00:15:38.000 --> 00:15:44.480
And one of the things I loved about us being able to attend some of the conferences and going to, you know, shows in fitness and wellness.

00:15:44.639 --> 00:15:50.320
I know we just had the Health and Fitness Association, which is like the you know, the Super Bowl for fitness conferences.

00:15:50.960 --> 00:16:01.759
Before you jump into that, I just want to quickly say one thing because I'm I'm so excited for you to share more about um our learnings at HFA and a few of these other incredible conferences.

00:16:02.000 --> 00:16:06.559
So, number one, we are, if you're you know wondering, like, okay, what are you guys doing now?

00:16:06.639 --> 00:16:08.639
We're getting back on our couply fit system.

00:16:08.799 --> 00:16:10.399
So we created a system.

00:16:10.480 --> 00:16:13.919
Um, so you've heard us say swans, sleep water activity nutrition.

00:16:14.159 --> 00:16:15.679
We meal prepped yesterday.

00:16:15.840 --> 00:16:21.279
We got new sheets, linens, down comforter, the whole shebang for our sleep.

00:16:21.519 --> 00:16:22.480
Cannot wait for that.

00:16:22.559 --> 00:16:23.600
We bought a humidifier.

00:16:23.679 --> 00:16:25.200
So that's sleep scores going through the roof.

00:16:25.440 --> 00:16:26.720
Sleep scores going through the roof.

00:16:26.879 --> 00:16:29.360
Uh, we have access to our water, which we have.

00:16:29.519 --> 00:16:32.879
I think I have about 30 gallons of water that 35.

00:16:33.039 --> 00:16:38.320
Yeah, 35 gallons of water that's like on deck, ready for us to just run through.

00:16:38.480 --> 00:16:41.679
Uh, activity, I know for me, I started.

00:16:41.759 --> 00:16:47.120
I honestly, I found a new workout routine that I'm gonna be doing.

00:16:47.200 --> 00:16:48.480
And I started it today.

00:16:48.639 --> 00:16:50.799
And boy, my arms, you too.

00:16:50.879 --> 00:16:55.759
You were just saying when you sat down here on the couch that your legs are sore, my arms are sore.

00:16:55.840 --> 00:16:58.879
So we're getting back into uh our activity.

00:16:59.279 --> 00:17:01.759
And then also on top of that, obviously two can do it.

00:17:01.919 --> 00:17:06.400
That's one thing that accountability, motivation, connection, being able to run through that.

00:17:06.559 --> 00:17:15.839
And then um, I'm so excited for us to get our daily journal back, which is just a text message that we're gonna get every day that asks you about how you're doing in each one of those categories.

00:17:16.000 --> 00:17:20.960
Um, so I'm really excited for all of that, but we're really getting back to our couply fit system.

00:17:21.039 --> 00:17:35.039
Um, I'm we're bringing out the nutrition guide that I created a few years ago and using that to really help us go through our meal plan for the entire day and make sure that we're eating the right foods and then we're logging our food too.

00:17:35.200 --> 00:17:37.440
So we know exactly where we are and we know our numbers.

00:17:37.599 --> 00:17:41.759
Yeah, because I had the My FitnessPal lap is just sometimes, you know, when you eat bad, you know, nobody wants to throw it.

00:17:41.839 --> 00:17:42.640
Nobody wants to log out.

00:17:43.680 --> 00:17:47.920
Nobody wants to put cookies and ice cream into my fitness pal so they can judge you.

00:17:48.160 --> 00:17:48.799
Don't judge me.

00:17:48.960 --> 00:17:51.599
You know, it says you you've exceeded all of your fat intakes.

00:17:52.079 --> 00:17:52.640
Right, right, right, right.

00:17:52.880 --> 00:17:53.200
100%.

00:17:53.599 --> 00:17:54.480
You're at 120%.

00:17:54.720 --> 00:17:55.759
It's like, okay, back up often.

00:17:56.000 --> 00:17:56.720
That's all I've had.

00:17:56.880 --> 00:17:57.680
This is all I've had today.

00:17:57.839 --> 00:17:59.599
So you're saying I can eat no nothing else.

00:17:59.839 --> 00:18:00.160
Yes.

00:18:00.319 --> 00:18:01.759
Um, but so I'm right there with you.

00:18:01.920 --> 00:18:10.160
And and to that point, I also love with Swan and activity, is it it fits whatever things you're doing or what you're enjoying.

00:18:10.240 --> 00:18:13.519
And for us, we've been having a lot of fun playing pickleball.

00:18:13.680 --> 00:18:14.000
Yes.

00:18:14.240 --> 00:18:14.960
Being able to do that.

00:18:15.279 --> 00:18:15.839
Get back out there.

00:18:15.920 --> 00:18:18.559
Like, so getting back out there, and that's just act extra activity.

00:18:18.640 --> 00:18:22.480
So, in addition to going to the gym or on the weekends, we're gonna play pickle.

00:18:22.640 --> 00:18:25.920
And then also just being able to be on the nutrition side too.

00:18:26.079 --> 00:18:33.680
We talked about yes, our date nights and being able to go out, but really choosing and being mindful of where we go have our date night at.

00:18:33.920 --> 00:18:41.200
Yes, because man, you go to a spot that's all uh all happy hour, all fried finger foods, it's a slippery slope.

00:18:41.359 --> 00:18:42.160
It's a slippery slope.

00:18:42.319 --> 00:18:44.960
And now all of a sudden you've set yourself back, right?

00:18:46.079 --> 00:18:47.359
Our sleep scores dropped.

00:18:47.519 --> 00:18:50.559
And so I just I appreciate the fact that we're making those adjustments.

00:18:50.720 --> 00:19:04.400
And then, you know, one the other thing that came to my mind as we were talking about um HFA, the Health and Fitness Association, the conferences and shows is that there's so many different types of ways to invest into your wellness and your recovery.

00:19:04.559 --> 00:19:04.960
Yes.

00:19:05.200 --> 00:19:08.960
And so a lot of people are probably like, well, tell me, like, what do you mean on the recovery side?

00:19:09.039 --> 00:19:11.759
Like, what are what are some of the trends and the things that are happening?

00:19:12.000 --> 00:19:14.319
And so we need the inside scoop, y'all.

00:19:14.480 --> 00:19:14.880
Come on now.

00:19:15.039 --> 00:19:20.319
One of the things that I wanted to speak to was the rise of recovery, yes, right in longevity.

00:19:20.880 --> 00:19:23.119
Longevity is a key word.

00:19:23.519 --> 00:19:31.680
Because right now, health outcome there used to be this idea, and I feel like there's been a pretty significant shift in the fitness industry where it used to be about like, how hard can I work you, right?

00:19:31.839 --> 00:19:32.559
Like as a trainer.

00:19:32.960 --> 00:19:35.200
Trainer's supposed to break you down, like you're supposed to be so tired.

00:19:35.279 --> 00:19:35.680
You can't work.

00:19:36.559 --> 00:19:38.480
If I'm not sore the next day, then I didn't really work out.

00:19:38.640 --> 00:19:40.400
If it doesn't hurt, it doesn't work.

00:19:40.640 --> 00:19:44.160
Uh and the reality is that sounded like a coach said that to you.

00:19:44.720 --> 00:19:46.160
Did I bring you back?

00:19:46.799 --> 00:19:47.440
Slash back.

00:19:47.839 --> 00:19:48.640
No, come on now.

00:19:48.799 --> 00:19:50.799
If you're not sweating, you're not trying.

00:19:50.960 --> 00:19:52.240
So I've got these all day.

00:19:52.480 --> 00:19:59.039
So all of these things that are like the old mentality, and now it's longevity, it's recovery, it's wellness.

00:19:59.200 --> 00:19:59.440
Yes.

00:19:59.680 --> 00:20:10.160
So people are prioritizing going to cryotherapy, going in, um, picking up the massage gun or a percussion device, red light therapy, infrared light.

00:20:10.240 --> 00:20:13.200
We're seeing the cold plunges, you know, it's not for everybody, but I love it.

00:20:13.519 --> 00:20:14.240
It's not for me, y'all.

00:20:14.319 --> 00:20:14.640
I love it.

00:20:14.880 --> 00:20:15.440
I'm not sure.

00:20:15.599 --> 00:20:17.119
I love a cold plunge.

00:20:17.200 --> 00:20:18.000
But we hear it all the time.

00:20:18.160 --> 00:20:18.799
But I love a sauna.

00:20:18.880 --> 00:20:19.599
I like to start it out.

00:20:20.000 --> 00:20:21.039
Sauna is another great one.

00:20:21.200 --> 00:20:27.119
So whether it's uh a cold plunge or the benefits of that, but also we're seeing that there's these different modalities.

00:20:27.200 --> 00:20:31.039
So the recovery and longevity is one which can be added to your routine.

00:20:31.200 --> 00:20:33.200
So instead of it's it's a must.

00:20:33.359 --> 00:20:33.759
It's a must.

00:20:33.920 --> 00:20:45.599
To the point where, even for us, that's been one of the biggest differences in the gym, where yes, I used to come into the gym and you know, warm, I used to literally come in, get warmed up and run a mile, stretch and then go into my workout.

00:20:45.759 --> 00:20:55.359
Whereas now there's a recovery phase, there's a stretch and a warm-up, there's the massage gun to really make sure that like, you know, it almost reminds you of like LeBron James.

00:20:55.440 --> 00:20:57.359
Like he's still playing at a great level, right?

00:20:57.519 --> 00:21:02.319
But like he's not, you know, jumping out cold at, you know, 19, 21 like he used to.

00:21:02.640 --> 00:21:06.480
It's like, no, no, he gets there, he warms up, he's hydrated, all of the things.

00:21:06.559 --> 00:21:14.319
And I feel like that process is being conveyed more to the general public and more people are investing into the longevity and the recovery.

00:21:14.559 --> 00:21:14.799
Yes.

00:21:14.880 --> 00:21:22.240
And we're also seeing that there's a lot more talks about what are going to be the health outcomes rather than just the results.

00:21:22.400 --> 00:21:31.680
It's almost as if, okay, we know we're gonna get results in the health and wellness industry, but now what is this actually equal to when we talk about population health management?

00:21:31.839 --> 00:21:51.680
How are we able to manage people's overall wellness and health to a point that's going to, like you said, it's a it's a system and it's a routine that people are going through that you're not gonna necessarily lose as you are going through some maybe some trials and tribulations?

00:21:51.759 --> 00:21:54.319
It's it's something that's gonna be more ingrained in you.

00:21:54.640 --> 00:21:58.160
Um, so that's what I really love to uh what else are we hearing?

00:21:58.720 --> 00:21:59.759
Um I wish it there.

00:22:00.319 --> 00:22:04.400
Rise of just the prioritization of women's health and wellness.

00:22:04.559 --> 00:22:05.200
Oh, of course.

00:22:05.440 --> 00:22:10.559
And the fact that I mean, so obviously we're seeing a lot more about like pre and post menopause.

00:22:10.720 --> 00:22:32.160
And then we're hearing also the expansion of strength of conditioning where for women, you know, there's this idea of like, oh, it's bodybuilding, it's the guys, like, you know, it's them for strength and performance, but you're seeing the rise of strength training for women, gyms, and I'm hearing this directly from decision makers at gyms globally, that they're pulling out some of the um cardio equipment.

00:22:32.240 --> 00:22:36.960
Where you used to remember, you go into a gym and there's like just rows and rows of cardio equipment.

00:22:37.039 --> 00:22:46.079
They're pulling out multiple rows of cardio equipment because a lot of people don't necessarily realize, but the gyms are getting to the point with their data and the metrics, these are smart machines.

00:22:46.799 --> 00:22:54.319
So gyms are literally getting insights and metrics that, hey, this treadmill on either the end or in the middle, like we're only used.

00:22:54.480 --> 00:22:56.319
We're only using six out of 12 treadmills.

00:22:56.400 --> 00:22:56.559
Right.

00:22:56.799 --> 00:23:03.920
That's an indicator where now the gym is bringing in a platform for squats, deadlifts, heavier lifting.

00:23:04.079 --> 00:23:08.079
Even gyms like Planet Fitness are doing Planet Fitness 2.0.

00:23:08.160 --> 00:23:11.200
Like the Tutsi Rolls and Pizza Days are kind of phasing out.

00:23:11.279 --> 00:23:11.680
Oh man.

00:23:11.839 --> 00:23:18.000
They're going up to 120-pound dumbbells at Planet Fitness, adding in personal training.

00:23:18.559 --> 00:23:34.160
They have the turf where it's now like the crossover where you're almost being able to prepare for the high rocks type of training events, which, if you want to speak to a little bit of that, where just the community and the fitness events is really being a wave where people are doing more things like high rocks together.

00:23:34.400 --> 00:23:34.640
Yes.

00:23:34.720 --> 00:23:49.279
Before we jump into that, um, I've if you want to discuss a little bit more of the high value, low price, that is a major trend that we're seeing in the health and wellness industry, especially what you were talking about with a planet fitness, a crunch fitness, maybe a Vasa Fitness as well.

00:23:49.519 --> 00:23:49.920
EOS.

00:23:50.079 --> 00:23:50.400
EOS.

00:23:50.640 --> 00:23:51.920
Um, there's a lot of great examples.

00:23:52.079 --> 00:24:02.000
Um, when I think about those, and I'm glad you brought that up, when people will hear, you'll hear a lot of people say like HVLP, like, you know, and it's the act, it's high value, low price.

00:24:02.240 --> 00:24:04.799
And really it applies to anything.

00:24:04.880 --> 00:24:10.880
But in the fitness industry, it's essentially that low price membership that gets you in the door.

00:24:11.039 --> 00:24:15.519
Uh, it may be nine dollars, or you know, everybody sees the billboard.

00:24:15.680 --> 00:24:18.240

Episode 77: The 4 Daily Basics Most People Ignore

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