Why Hitting Fitness Goals is a Bad Idea | Mind Pump 2257

setting goals and hitting goals this seems to be part of the formula of success in Fitness but here's what a lot of people don't tell you hitting your goals can be depressing it's true there's something called a rival fallacy maybe you've experienced it yourself you dream about hitting a goal you work hard towards that goal you finally hit that goal and then the come down and it's quite hard today's episode we're talking all about how to avoid that and uh how to enjoy the process I uh you guys ever experienced this with clients oh yeah yeah this was this was common one yeah I used to you know I didn't realize what it was at first but I would see clients that would like more commonly you would see this um with clients where they would sign up for like a race M uh so people are like oh you know I'm I don't work out now at all or I'm I'm not fit but I'm going to sign up for this Marathon I want you to help you know train me on top of it and they'd work hard and they'd be consistent they'd be real motivated then they do the marathon and then it was like it got to the point where I if somebody told me they going to hire me to do a race and they weren't like this wasn't what they always did that I would talk them out of it cuz I was like no you are going to stop afterwards it was like clockwork that these people would would train for this Marathon or this race or whatever get to that point and then lose all desire motivation enjoyment out of what they were doing and stop yeah and totally stop um and then you know of course I've experienced it myself well yeah and as they're going through it a lot of it was like they were doing it in spite of what they enjoy so it was like not it definitely the process for them was all discipline and it was just like I'm going to get there I'm going to get there I'm going to get there and then they get there uh they don't want to repeat a lot of the process that got him there because that was like not enjoyable for them and so it's like where do I go from here and so that was kind of a hard conversation to have afterwards what do you think it is you think it's the the buildup like they have built it up in their head to be something greater like oh when I get there it's all this is how it's I'm going to I'm going to feel like a different person I'm going to have all these things and then you get there and then it's just just like oh it's not yeah it's it's there's a term for it I said it it's a rival fallacy are they all the is that work like so the Rival fallacy is is with it could be for a lot of things right yes you can I mean you ever ever had this I mean I remember um like if I just make this much money I'll be happy or if I just get that car I'll be happy I just you know even even you ever had you ever did you guys ever have like a crush on like a like a girl when you were younger and like you like you wanted her for like the longest time and then like years later maybe you guys got together with that and then it just just never lived personality sucks yeah don't know you were just you were so you you were so much like into getting to the place where that could be a possibility and so you thought about it for so long and then when it finally arrives it's just like oh it's not what they call it post- achievement depression or postpartum depression uh you know in relation to achievement a rival fallacy like we just said remember Mark Manson he was on the show he's the author of um the subtle art of not giving a f right he wrote that book and he talked about how his dream had always been to be a bestselling author and then when he finally accomplished it he went through the hardest depression of his entire life and he talked about this as well and he's like and and when you read about this what it is and this is why people get caught in a trap right where they set a goal this is the goal I'm going to hit and then they hit the goal and again if you look at the data on like weight loss for example a significant percentage of it's not a majority but a significant percentage something like 30% of people who set a weight weight loss goal actually hit it it's a big number when you we consider how many millions of Americans try to lose weight but then of that what whatever the number was 25 35% almost all of them G the weight back almost every single person gains the weight back within a year or two um and they experience this feeling and and when you read about it um psychologically what happens is we paint this picture it's this uh this happiness um you know myth where oh my God if I lost 30 lbs I'm going to feel like this and everything's going to be amazing amazing and life is going to be so much better and so much everything or if I just hit that milestone in in money that I need to make or if I could just do that you know deadlift or whatever everything's going be so amazing and you're but you're always let down you're always let down because the things that really make you happy in life are not those in fact when we get you know obviously we're going to talk about Fitness what you end up realizing is the the the 30 PB weight loss isn't what made is going to make you happy it's all the stuff you do if you do it right to lose the 30 pounds that makes you happy today's YouTube giveaway is Maps powerlift if you want to win that leave a comment below this video in the first 24 hours that we drop it subscribe to this Channel and turn on notifications if you win we'll let you know in the comment section trainers and coaches the Mind pump trainer course is out now because it's a brand new launch here's what you get with it for free maps Prime Maps Prime Pro lead generation masterclass 11 Maps mods free 13 Maps guides free $200 off and access to our private Facebook group group if you're interested go to mind pump Fitness coaching.com use the code 200 off for that discount also we have a sale on some workout program bundles we have the new to weightlifting bundle the body transformation bundle the new year extreme intensity bundle and the body transformation bundle 2.0 all of those also are on sale just check them out at maps january. all right here comes the show well it's not exactly the same but I know a lot of athletes that I've talked to and me personally even have gone through that sort of transition phase where it's like you identify so much with this one track like I'm I my identity is me trying to get to the ultimate championship game or like you know achieve this kind of success uh in and elongate my career once my career is over or if it's cut short what do I do now I have like this this period of depression where it's like I have to reinvent myself I have to like uh think about other things to to get involved with uh and and to then identify in that direction and it's like it I feel like the same thing kind of happens when a lot of the clients I've had that have achieved some of those like weight loss goals or some of those uh maybe they competed on stage or maybe they did some of these events and and they sort of well that was like my entire focus and I identify as this person but now what do I do do you think it's possible that we reach somebody who's in that and and convince them otherwise like I don't know if it's like I think back to and I think the thing that I can relate to the most with this was the the financial one right like I had built that up in my since I was a kid right so that was like a wasn't like I thought about for a year or two I thought about it for decades like to oh when I get to this place you know financially like I'm just going to be so happy or whatever like that then you reach that and it's just like oh I'm actually unhappy right now this is weird right but I don't think there's anything I don't even know if me could go back in time and talk to me and convince me otherwise in fact I think I remember people telling me when I was like and like in my attitude was like yeah well I'll I'll solve that problem I'll get there just like people we tell when they that's what I'm saying so do you is it possible like when you when you become because hitting big goals whether it be a big lofty Financial goal or a big lofty physical fitness goal those are those are big goals they're hard they're hard to achieve right I mean there's more more millionaires and there are people with six pack abs right so it's it's no joke to try and do that and in order to get to a place where you can even achieve that uh the the level of mindset that you need to have is it breakable is it is it potentially can you can you get to it I think it is if it's communicated right like because you need goals uh otherwise you don't know what you're aiming for so I think someone listening in that case may be arguing and be like what are you talking about I need to have a goal this is what drives me this is my so it's not that you that goals are bad it's uh idolizing them and falling in love with them that's the problem yeah I think key to this conversation is not to to deter somebody from having these these lofty gos but better yet help them set the expectation right like that's that's where I think I I I failed was that when I got to that place had somebody maybe communicated like oh yeah no it's there's a lot of amazing things that you're going to have when you get to this level it's going to open all these great doors for you one thing that will almost in heavily happened though is like your expectations will be off like your expectations of how you think you're going to feel uh won't be what you think they are and this is the FY well that'll bring us so that that's going to kind of illustrate the first thing to focus on um so I'll ask you this Adam because you you you know you just brought up how you had a financial goal looking back you remember that hitting that goal wasn't what you thought it was right right but looking back at that whole era or time I could probably guarantee that you have very fond memories of the way towards that goal the process like if you look back it wasn't hitting that goal where you look back and go that was awesome it was like oh man actually it was awesome when I figured this out I had to grind this I had to develop this I had to go through that challenge it was all that stuff that you probably look back and and oh 100% and the thing the thing that I probably value the most and I've I've talked about this to this is why we've we've talked about this before with like if you know if everybody could buy a pill and then you just be this the physique you wanted we'd be miserable and unhappy because the part that the best part about it is the figuring out process process and that same thing goes for the financial Journey too it's like um this is why I think we see those examples of people that have the windfall of money or inheritant why they end up blowing or what that is because there's behaviors that are built along the way that are probably the most valuable part of the so the most valuable part of achieving that level of money is also the part of blowing some of it losing some of it making some bad decisions along the way oh correcting oh creating better habits and having better Financial hygiene like so there's these things that that is the most valuable part cuz that's the part that's now carried to this this other this next you know season of my life I have may don't repeat those mistakes and that's that I think that's a main point for me it's like you got to go through those struggles each part of that each level of that Journey uh and really acknowledge a lot of these things that you've overcome and troubl shot you know past so that way too like this is this is a level now that not you're not just going to achieve it but you're going to be able to maintain aain it and be able to then you know progress from there right yeah the process of getting to a goal is a lot of dopamine right dopamine is is a driver it doesn't it's not a achiever it's not a got there it's a get there get there get there so once you're there you get like a dopamine withdrawal like what you know that's what they're saying is happening on a you know kind of neurological level I had I experienced this in a short period of time I've experienced this many times but I remember one example is I I this was years ago when my wife and I were kind of first started dating she she was big into hiking now I thought I liked hiking because she asked me do you like hiking I said yeah now for me hiking was like on a nice Trail through the woods or whatever but she did like hiking like the kind where there's like m a backpack oh yeah where you're like it's like people die right it's like really dangerous you know kind of stuff but because I just started dating her I don't want to you know I want to kind of impress her or whatever I said yeah I like hiking too let's do it so we were in kauwaii and there's a trail called the kalala trail which I know you've done that too right in fact they tell you there the the N the people who live there say don't do the trail if you don't live here cuz it's it could be pretty bad like you have to hike in you camp out it's gnarly it's gnarly but so we get there and of course she's all like well vers and Hiking I have no idea what I'm getting into so I'm like let's let's do this Trail so anyway we do this crazy Trail and it was definitely treacherous definitely out of my comfort zone at one point we're walking through water holding her equipment up and you know the cliff is on the other side on some parts and it was pretty it was pretty gnarly for someone like me but I remember we got to this one part it was this beautiful view it was just incredible view now the view was gorgeous but had you flown me in on a helicopter and I landed and got out and looked at the view not that big of a deal and when I think back at that whole process I don't think about the view I think about getting there that was the whole that was where all the value was and the same is true for for Fitness so hitting having goals is great but the key is to try to fall so don't fall in love with the goal a goal is a something is a target but don't fall in love with the goal don't fantasize about the goal like everything's going to be so amazing when I get there cuz it's not it's not it's going to totally it's going to be under what you believe it to be in terms of expectations really what you need to do is focus on Falling in Love on the with the process the day-to-day process like man I woke up today and I didn't want to work out but I did and I did that workout and I didn't feel good but then my shoulder felt better was good oh I HTE a PR tomorrow you know yesterday and so today I'm going to do this and when you fall in love with the process uh what happens is you'll always follow the process and then the goals are Milestones along the way like Signs along the trail of a hiking trail there is no end goal there's just here's mile one here's mile two but I'm going to keep going because I love following the process once you do that then the goals hit themselves and you don't get that post achievement depression because there is no achievement right it's all about the process and that's that that means you have to focus on it though now do you do that that's the real question and I think the key to that is attaching it to other things than just like the main goal which main goal many times is oh I want to lose 30 pounds or oh I want to look the certain way but in order to fall in love with the process I think you have to find ways that you attach these small wins or small behavioral changes how they impact your life in other ways that maybe you didn't you like I talked recently on the podcast about how I was sharing with you guys you had one of these moments again where I I realized like man it's so so crazy what a different husband and Dad I am when I just get exercise and movement in the day it's like I didn't make any that that exercise and movement that day that I was speaking of I definitely didn't make any huge strides towards my getting jacked goal or losing body fat percentage goal or getting stronger goal was like barely anything but just getting in there moving and doing a few movements played such a huge role in like how I showed up as a dad and as a husband that that afternoon or that evening at home and so the way that I I I focus on the process is when I have these little behavioral things like that that are leading towards this big goal I look for other things that I can attach it to in life other than that that's attached to the goal like it's like oh that's why I do that and if you can do that you can you can focus I feel like on the process yeah each each uh good decision you make has like a a compounding effect and so you have to like look at and see how that sort of affects things further on and you know me making a good um Choice nutritionally like you know it's going to give me a little bit more energy it's going to give me a little bit better sleep I'm always like constantly evaluating that if I'm more productive because I'm more active you know I have more energy like you just start attaching it to all these other traits that um you know definitely you could see it if you're looking for it yeah I mean which is kind of the second part which is to to like really be present like if you think of a great artist the a great artist isn't doesn't fall in love with the the painting that they finish the Masterpiece they don't look at and go wow that's I'm it it's the painting that they're in love with they're in love with the creating it's the Happy Trees it's is it's a a musician same thing the musician loves creating right the the Creator the person who's you know the person who who works out consistently the goals are great and they reflect the hard work and the dedication but they're so present in what they're doing that they just enjoy the process like I look I've worked out when I felt great when I felt bad when it was was to relieve stress when I was in pain when I felt you know when I was hitting PRS whatever the process itself I enjoy so much I don't think I'll ever stop regardless of what you know lies ahead I think I'm just going to do it because I enjoy the process and that's there's this old I don't know if it's Japanese I want to say Japanese uh practice maybe Doug will know where they they they do these these really intricate designs in sand and there's this huge sand Gardens where they do these they pass these rakes over I think it is I don't know if is it Japanese Doug am I tripping I'm not sure okay they make these incredibly intricate designs and then when they get them and everything yeah and when they get to the very and it's literally a practice and I don't I think it's a I want to say it's maybe tied to Buddhism but they make these intricate designs and when they get to the very end they wipe it clean and start all over they never leave it to look at form of meditation it's okay it's all about it's and it really is an incredible practice of of being present and uh you know falling in love with the process or the journey yeah and so when you're working out if you're thinking about I'm doing this so that I can I'm doing this so that and you're living in the future I'm doing this so I can look like this so I can feel like this so I can lift this much weight you're not living right now you're living in the future think about your job right think about your job if if your job is just so I can get to the end of the day so I can go home so I can save enough money to retire eventually you get to retirement and then you'll get that post achievement depression which is real by the way people achieve this get get this in retirement but imagine if the you working what you did you just learn to enjoy you just love that process well you'll never want to stop even if you had enough money to retire and that requires you being present in the moment I I've caught myself doing this many times where I get to a certain point and then I look back and I go man I totally uh like I I should have been more present like I missed that whole period which was actually kind of awesome now that I think about it but I so focused on what I where I am now that you know and luckily you know you know just more personal what we do here um you know God when we started we were in Doug's living room the now thankfully I think we were all old enough at that time mature enough to remind ourselves to be present but even then I look back and I go man that was a good time we had no money we weren't making any money I should say the business was whatever but it was a great time it's hard when you're driven and and it's you know you get caught up future tripping as I've heard it expressed but um yeah when you're when you're able to to slow down really like pay attention and be present with what's in front of you I I feel like there's a study out there in terms of like the happiest people are [Music] like on a day-to-day basis and you see this also as an example of like Flow State with athletes or Flow State uh you know in general uh once you achieve that flow you can't achieve Flow State if you're not like hyper presentes in that moment what what okay so in taking that in uh relation to exercise and training and going to the gym what does that look like or what does it not look like so does that mean like when I go to the gym if my goal is being ultimate ultimate L present in the moment and not fixated on my future goal or distracted about the fight I just had with my wife or thinking about oh my God this bill I got to pay so what is that what does that look like putting that into practice here's what it doesn't look like it doesn't look like you're off in your mind somewhere else just trying to get through it okay because you'll see this with people working out where they're just like ah I got to get through it one of the reasons why I like strength training so much is it's the one of the harder forms of exercise to not be present like you can you can not be present on a treadmill or a bike you could do it with weights too you just do circuits over and over again and your form is out the window type of deal but if you're to be present you're in the exercise in the movement feeling the muscle feeling what's going on you are there heavy weights helps with this because if you're not present you'll hurt yourself or you'll drop it's hard to think about taxes when you're bench pressing you're there right so that is being present another thing is uh in in smart phones have really messed up the how present people can be in the workouts cuz in between sets they're on their phones and they're not in their bodies at that moment you know during the set they are but then they're out of it so I you know one thing I'm I'm guilty of that that's that's something something that I have to be mindful of is that because you can right we can easily get caught up in like scrolling or emailing or doing something else and I know the value of being hyper present when I when I work out I was watching uh I've talked about I talked about this a long time ago but I was watching uh Pumping Iron it's a documentary uh in the 70s Arnold schwarzer how many times do you think you've watched at least 100 okay I'm curious time I watch it I noticed new little details and one thing that I noticed was that uh because a lot of scenes obviously they're working out talking whatever and I noticed like there's no music in the background of the gym now music wasn't introduced until a little later but the original Gym's like you went in nobody was playing music nobody had headphones on because Walkman were not really a thing then or if they were nobody really used them in the gyms it was like clanging weights grunting and people yeah like they were all like there more yeah they were all very present you got it so I practiced some of this cuz music can do that too but music can also make you present so I've done this now where I I my phone I make a rule I won't take it out of my pocket it's in my pocket and I've done it also where I don't listen to music so I'm just there just in my body and it does change it the other thing too is I used to do this with clients is I would have them uh when they would write like sets and waps and what they were doing is I told them to bring it write on paper instead of the phone so they weren't so distracted but it's literally being in your body feeling what you're feeling and being very present um yoga traditional yoga can do this very well and they teach you this on how to do that and um it forces you to kind of be there with yourself but uh that's what it looks like same thing with food like if you're eating a meal that you're like I have to eat this so that I could lose weight you're probably like trying to like just like distract yourself or not think about it but what you can actually do is you can actually build good relationship with it by savoring it focusing on it what am I eating eating what this is doing for me and oh I feel good and then you start to develop a good relationship where you actually start to want to eat those things and you actually start to enjoy eating healthy food but that's what being present right I'm not on my phone not watching something not reading something I'm here right now during the process and uh that is a great way to prevent that whole like otherwise what happens is all you're thinking about is where you're going like oh I'm doing this long walk but I'm just thinking about the fact that I'm going to get to that place rather than the walk itself I I also like the advice that we give about treating workout as like a practice and I think that that coming in with that mindset because I think so many people have this mindset of I have to come in and crush it like I have to break this major sweat or I got to be almost ready to vomit or it's not a good workout versus going in saying hey I'm going to go in and practice these movements and then almost like allowing the workout to come to you right I did my La my I trained yesterday and I was like that like I was just not in the mood I was watching football so that and I'm like you know what I'm just going to there's a couple movements I'm going to do in the garage I'm just going to practice the movement and I was Katrina was working out so I'm like I'm just going to use her weight I'm just going to move the move the bar and stuff like that but after a few rounds of doing that like then I started to feel really good and then I started to stack on the weight and it's like I didn't go in telling myself I had to do that I went in and saying I'm just going to practice these movements allow the workout to come to me and it's like oh now that I'm in this groove I'm feeling good now I'll start to and then end up being in this great workout you know so much stress and relief you can have of that mindset going in because I've had so many workouts like that that you're just like not really feeling it or whatever but you just start moving and just let the workout kind of sometimes it just like wow you have all this energy and then you PR and you're like wow I didn't expect that oh yeah which is the best yeah okay so the next one is this is what the data shows by the way there's a lot of data on this now in fact Harvard had a 75 year long study that was done on what makes people actually happy like what really moves the needle so my very good friend Arthur Brooks he's a a professor at Harvard and he's an expert he's one of the foremost experts on happiness I remember he explained this to me um in regards to Beauty how people chase Beauty thinking you know we'll talk here in terms of Aesthetics I get the body I want people think that that's going to make them so happy and he goes s he goes let's say you're a six on a scale of 1 to 10 in terms of beauty and you spend all your money time and energy going from a six to a nine so now you're a nine on a scale of 1 to 10 he goes your happiness on the happiness meter will barely move he goes it barely moves at it almost doesn't register how non-important it is and and a lot of people don't know this they think what'll make them happy is money and fame and Beauty but the reality the data is very clear on this very clear uh like it's not good health makes you happy the looks don't so the reason why fit people tend to be happy isn't because they look so good it's because they're healthy and fit so it's the it's the causation the other way around it's it's the fact that they're healthy and fit um spiritual practices give people a lot of Happiness connection with other people make people very happy having a sense of purpose will make you happy you know Arthur Brooks said that he goes if you have a job where you're you're doing the job and you feel a deep sense of purpose like I'm doing this and and what I'm doing is good and what I'm doing matters and it's important to me then it'll bring you happiness if what you're doing doesn't do that and even even if you make 10 million he says don't place your eggs in that basket cuz it's not going to bring you that kind of Happiness uh I said connection earlier that's a big one people the people around you when you look at the happiest people uh in terms of joy and not suffering from depression anxiety um they almost all have these nice social networks and Clos communities wasn't that one of the things that they connected to the blue zones too was that almost all the blue zones have some sort of like connection Community like that yep there's also Arthur Brooks I don't know how he says that he says that he's got a really great way of saying this but he said I don't know exactly what he says but it's not about getting more like in terms of of like material things it's about learning to want less yeah mhm like that's a big one and and when I remember the first time I heard that I couldn't help but think of my parents and my grandparents because they grew up so poor and my dad telling me how he was confused how unhappy people were no he wasn't confused he said it's funny how unhappy people are today he goes when I was a kid he goes I didn't have toys we I barely had clothes I couldn't afford anything but we played together all the time and the families were always together he goes we didn't have our own bedroom he goes I shared a bed with my you know five siblings he goes and now we got these big houses because everybody's alone in their own rooms and everybody's got their video games or whatever and people are unhappy he goes uh you know I didn't know what I was missing but I don't think I was missing much you know it's just wanting less that's a big one is isn't there I don't know if I've heard Arthur Brooks talk about but isn't there something also connected to just giving which is kind of tied to that like when you get into a place of wanting less or needing less and then you actually are in a position where you can give to others like the how much more rewarding that is than actually achieving or getting yourself oh it's it's incredible which brings us to to the last one which is to practice gratitude so what does that look like with Fitness well um you know instead of thinking that okay uh in 12 weeks I'm going to be 15 pounds lighter let's say or whatever you're thinking to yourself like man I'm I was able to work out today and how grateful I am that I'm in here in this gym or I'm outside I'm doing this exercise or I'm moving or wow um my knee pain is a little bit better or you know for three days now I haven't eaten any dessert you know and I'm I'm really grateful and in fact I feel good I'm grateful for how I feel or you know I've been feeling bad but I'm grateful that I'm here type of deal that what was that you you brought up a anxiety yeah that the anxiety and and and gratitude occupy the same part of the brain the same part of the brain so it's impossible to be focused on both of them simultaneously therefore if you are in a place where you are anxious a lot or you have a lot of anxiety one of the most powerful things that you can do is simply just do a gratitude practice because just by you shifting over there will at least temporarily eliminate that anxiety because they can't both occupy the brain at the same time and so such a powerful which is why too I think that you know almost every self-help book or every you know you know billionaires morning routine but they all have a a practice of gratitude in there for that simple reason that I think that everybody has some sort of level of anxiousness or anxiety that if they don't have it all the time then it definitely crosses their life sometimes and the power of learning to have a gratitude practice is a simple way to shift you out of that you know in the moment it's exponential you know the the bigger you grow and the more responsibilities you have and so to to implement a good gratitude practice it helps to kind of neutralize that quite a bit yeah by the way it's called a practice I remember who's who told me this this was a friend of mine and they said it's a practice because you have to practice it doesn't come naturally and that's you know blew me away and basically our brains I mean are the result of of evolution and you know we survived if we focused on the negative right if we focused on what was scary what we oh we're we're don't go over there watch out over there did you hear what happened to Bob yesterday got eaten by a line or whatever our brains are are are wired to do that because it keeps us alive and that passes our genes on gratitude is not not necessarily a natural thing you have to practice it and develop it as a skill so when people say practice gratitude I know how I used to feel I used to feel like it was almost condescending where like people like well practice grat yeah I know I'm lucky for this I know there's people in other side of the world that can't do this and yeah I know I need to lose weight but at least I have you know mobility in my lower body and I can move or whatever but that doesn't make me feel any better type be was like no no that's not what it means what it means is you have to literally sit down and consciously practice gratitude and then what happens is it de over time it becomes more of a habit and then you start to notice things automatically that you're grateful for it when you're grateful you're in you're present when you're grateful you're present yeah I've personally had uh more success with uh being more specific to the day right so like it's it reminds me of when I used to like do that exercise where I'd walk over to a trainer and tell them what a good job that they're doing that I could be vague and say oh Justin you're such a great trainer I just want to let you know that or I could say hey I saw how you just did this with ex-client I just want to tell you that I'm super appreciative of that or like that's super unique and special like so pointing so the same thing I do on myself right so if I'm trying to practice gratitude I try and think of the things that I'm grateful for today or that day or yesterday right so if you're practicing in the morning I'm probably thinking about my day yesterday if it's in the evening I'm thinking about what happened to my day and I'm trying to think of these these small things in the day that you take for granted that you know it's like you know what it's kind kind of crazy when you think about it like I've had I haven't had an issue with a vehicle getting to and from work in so long and like I know so many people that that's a major thing like I'm so grateful and blessed that I'm in a position that I have this vehicle that gets me to like having very specific things that you can point out in the day I I found that has been more successful same here same here I've lately been trying to do it twice a day uh and that's that's a big part of it is where I'll think about what I'm grateful for and that happened that day because it's an easier practice that way than to be more General like you said you know this this really what came from a a coach or a trainer that was that had posted this I think it was a coach or trainer was it was that that's that it was I believe so and so I I wanted to share some things too that I think that uh I have found was successful for me which was and I think Arthur Brooks has talked about this like one of the one of the best things that you can do when you like reach a goal or Master something or get really good at something is to turn around and then teach it Y and so so one of the most rewarding things and one of the things that keeps me going uh as far as in my in my fitness you know goals is a lot of what what I when I decide oh I'm going to shift the way I train or I'm going to try a different way of eating or I'm going to focus now on getting mobile here or I'm going to get really good at this this snatch or an exercise I've never done before a lot of that motivation is the teaching part is knowing that going through the process of not knowing how to do it or not liking it or not wanting to do it or have never done it before the going through the learning process of that now gives me this new perspective on how to coach and teach that to others that's one of the most rewarding and it's one of the easiest you also get to relive The Joy by reliving it with someone else now gets to also learn and go through that process it's like you get to do it again and so that's been a massive hack for how do I get up every morning and still get after it or want to work out when I've achieved these certain things in my fitness journey that it's like okay what do I else do I got to prove and I'm already fitter than the average person so what do I do to keep me going every day well a lot of that motivation for me now is that we're in a position of teaching and we can teach others and passing that knowledge on and giving that sharing that part of what keeps me challenging myself is that exact thing is that okay you know W I never got really proficient at the Turkish get up let me get really good at this and then while I'm doing it I'm learning like oh wow this is a thing that really helps I should teach this and help with that and so those things have have helped me in my journey I think it's I think at the end of the day don't think of a goal as a destination but rather as a milestone uh that is that you're going to run into along this journey that's never going to end so you have a goal but it's not that's where I'm at this is it this is the this is I'm done it's literally that is going to be like a a Cass sign like a road sign oh I finally I'm at this Milestone now let's continue on until we get to the next one and by the way they never end the journey never ends and when you fall in love with that uh then Fitness and looking good is a byproduct look if you love the show head over to mind pump free.com and check out all of our free Fitness guides we have a lot they're all free you can also find all of us on Instagram Justin is ATM pump Justin I'm at M pump to stepo and Adam is at mind pump [Music] Adam [Music]