In this episode, John takes the oncoming new year as opportunity to discuss how eventual failure is often woven into a diet or exercise plan in its inception and what you can do to prevent that.
Points of interest:
Buy my book! 75 EASY: the ultimate challenge for personal growth
Amazon US
UK
CA
AU
Weight loss coaching - Join the Weight Loss Freedom Academy today
To inquire about 1 -1 Coaching with John - email John at john@oakesweightloss.com
Check out the EASY WAY OUT Blog/Newsletter site
Join the free "Lose Weight with John" community
Watch the Easy Way Out on Youtube
In this episode, John takes the oncoming new year as opportunity to discuss how eventual failure is often woven into a diet or exercise plan in its inception and what you can do to prevent that.
Points of interest:
Buy my book! 75 EASY: the ultimate challenge for personal growth
Amazon US
UK
CA
AU
Weight loss coaching - Join the Weight Loss Freedom Academy today
To inquire about 1 -1 Coaching with John - email John at john@oakesweightloss.com
Check out the EASY WAY OUT Blog/Newsletter site
Join the free "Lose Weight with John" community
Watch the Easy Way Out on Youtube
00:01.10
oaksack
Listen to this baby per now I'm not talking about an engine. It's my kitty This is daisy and she was messing up my cords as I was getting ready to record. So I said why don't we show the World. You're very impressive. Strong per yes.
00:25.42
oaksack
So yes, letting you a bit more behind the curtain I am my cat owner. This is my only pet I've had in my adult life. Um, well I guess is the second cat. The first one didn't work out. Let's put it that way.
00:43.38
oaksack
So I guess I've got a co-host today if you're watching on video This is daisy.
00:53.34
oaksack
Yes, I am going to let her per into the microphone.
01:04.30
oaksack
Okay, good I just had to hold her for 3 seconds and then she'd jump away. Well welcome to what I believe is episode 11 of the easy way out.
01:29.46
oaksack
Um I debated what to talk about um before recording this episode. In fact I started the recording before I've decided so.
01:48.92
oaksack
Um, hey would you stop trying to make pod. This is not good pod.
02:04.37
oaksack
Yeah, get out here. Walk away.
02:12.88
oaksack
Maybe I'll just vamp a little bit about what's going on in life and the topic will what are you doing. She makes the weirdest noises.
02:42.00
oaksack
So I got back on Tiktok been on there for a couple weeks now and it's sad. It's really not good people. Tiktok was my main source of traffic I would get so overwhelmed with it that I would have to kind of step away. But now it looks like. Tiktok has decided to solve that problem by ah, changing the algorithm in such a way that it's impossible to get views on anything so not really sure what's going to happen there. Um.
03:18.93
oaksack
I guess this caused me to have a bit more of an open mind as far as where I'm getting new people into our sort of ecosystem here Daisy shush your mouth. Do you mind.
03:48.35
oaksack
And I came across a tiktok actually I don't usually scroll Tiktok but I came across one that was something I needed to hear and it was from somebody who uses their Facebook group. Actually to expand their reach and if you don't know I have a Facebook group called lose weight with John you're probably a member if you're not come on and join us. It's a lively happening group these days.
04:20.56
oaksack
And this person was offering like a small course on how to optimize your Facebook group so that Facebook will actually send you more people through just through the Facebook ecosystem the Facebook algorithm.
04:40.53
oaksack
And it was kind of funny. They're like oh here's how you optimize your title and I'm like yeah my title is good. Um, here's how you optimize your banner and I'm like okay I definitely need that my banner isn't good and oh that's pretty clever how you make that come up in search differently. Okay. Like and here's how you optimize your description of your group and this is really going to affect if people decide to join your group or not I'm like okay yeah, maybe I could but I could give the description a little judge. You know little give it that extra 1 % you know um and then I'm like description description where is my description. Oh. It's blank and I've never filled it out in the entire time I've had this group. Okay, so needless to say ah that small investment in that course was definitely useful because now. Um I have done the basics that might be required to get organic traffic on Facebook I'm sure we've gotten some organic um members just through Facebook because when the Tiktok is really um, hot. We'll start getting 10200 people a day into the Facebook group. And there's no way that the Facebook algorithm saw that and wasn't also showing the group to other people. So I just can't tell I just know that it's only doing that when I'm already getting a ton of people. So.
06:06.37
oaksack
So anyways, that's been interesting and we'll see if the Facebook group starts adding members. 1 thing you can do if you want to help is invite people who you think need help if you think that you know the topic of my podcast would help people if you think. Somebody needs to hear my overall message please share the podcast share the group I think the tiktok is pretty much. Um, yeah I'll continue to share it. There. But I think.
06:42.61
oaksack
Yeah, and they keep learning about the capabilities of Facebook groups I think there'll be more opportunities to use the group for education and that will be cool.
07:14.10
oaksack
Um.
07:20.19
oaksack
Um, that's for the podcast last episode I said that um I was hoping for 3 to 500 downloads I was not thinking properly because I was thinking about total downloads and usually. The way I actually measure it is like the first seven days to kind of gauge the success of the podcast via the episode before I'd like to always be growing and those numbers are closer to like I think. Like a little over 200 in the first week is the best I've done the the last episode did like just under 150 so not atrocious and it's totally understandable I mean I've probably fallen off some people's radars by not posting every week. So even though you didn't get me 500 downloads here I am. Should be on time like a good boy.
08:16.96
oaksack
So I guess the next target to hit would actually be that two fifty number two hundred and fifty downloads in the first week I know we can do it all. You got to do is grab other people's phones go into the podcast app and subscribe them to the podcast. It's very simple. And also while you're on their phone leave a review a good one? No but in all seriousness please do share the podcast with friends I know people have told me that they share it with people. Um I would love to to see that. Reflected in the numbers.
09:19.87
oaksack
Ah, my.
09:26.74
oaksack
Um, yeah, what do you want? You're back.
09:36.47
oaksack
You can play with my chords I don't want you under there. Don't know this is a kitty free zone under my feet get out of here.
10:04.18
oaksack
I Do have coaching spots available right now.
10:18.52
oaksack
I'm getting the feeling that maybe it's a futile thing to ask people to sign up for anything that costs money in mid -december I keep telling people hey get in now while the gettin's good because in January I don't know if I'll have room for you. You might be waiting till april. Then again who knows.
10:50.45
oaksack
So if you are interested in coaching I do have spots open right now it would be really nice if reason could prevail and people could just start coaching in Mid -december but it's not a normal month. It's kind of an insane month. Um. And people tend to put that off till the beginning of the year in either case I want to tell you a little bit about the coaching onboarding process. Usually you send me an email subject line 1 to one coaching coaching inquiry anything like that. I will respond um and I I'll give you some questions I'll give you so I'll give you some explain explanation I'll give you some explanation about how coaching works. Um. But then I have to you know it's individual so I need to tailor it to you so um, before we can discuss price or anything like that I need to ask you a bunch of questions so you answer those questions you send that back to me and then we schedule you a free consult. So um. Usually we talk for half an hour to an hour and I basically just you know try to get to know you as best I can in that time and try to help you in every way I can and um, if.
12:16.86
oaksack
You know, mostly those conversations are really good I like getting to know people in my community and um even people who they couldn't do coaching for financial reasons or or whatever like they still.
12:35.47
oaksack
Um, Daisy shush.
12:41.10
oaksack
But yeah I've even even though some some of those people haven't become clients. They have become friends. Um, and I've actually have kind of like a little inner inner circle Facebook group where I can run things past people as like a focus group daisy. Come in come here. She's so needy.
13:17.34
oaksack
This podcast is going to be a bitch to edit. Come here daisy.
13:51.92
oaksack
So I have this little um, it's called. It's called the idea nest and it's I think we got like a dozen people in there and I use them as like sounding boards for things I'm thinking of doing.
14:08.58
oaksack
And if you're a diehard podcast fan and you want to become a ah someone who spreads the word and you want to help me coordinate with you in doing that if you're willing to help me grow in any capacity. You're welcome to come join us. It's called.
14:27.87
oaksack
Is it is it visible I don't know well you can email me and I'll send you an invitation to that group I'd love to have you if you're if you're a dedicated listener and you want to help me ah grow then I definitely want to bring you into that.
14:47.49
oaksack
Inner circle.
15:15.85
oaksack
Okay, she's brought her stuffed kitty in here. So you find a friend about your toy. Okay, well, that's enough with announcements. Guess now I have to actually teach you something.
17:55.30
oaksack
Um, Daisy come here. Yeah, kind of struggling today Daisy come here.
18:07.94
oaksack
Okay, well, the cat thing is I can't I can't get her to stop So that's coming through I apologize.
18:20.40
oaksack
I'm afraid if I close my door. She's just going to come and do it right next to the door until I open the door. So.
18:39.86
oaksack
Let's see what to talk about.
18:51.65
oaksack
I Think my cat thinks I'm talking to somebody and she wants to know where they are she thinks I'm talking to yeah she wants there to be more people here.
19:38.84
oaksack
Well I'm just gonna take this shotgun style I'm just gonna run through some of the things I've helped people with this week on tiktok I had a lady um the the subject of the Tiktok was how shame will keep you from seeing.
19:57.13
oaksack
And therefore learning from any sort of compulsive behavior like a binge good grief I'm going to kill this cat. Um.
20:17.51
oaksack
Um, and she commented that you know she's a small person but she doesn't know how to exist on thirteen hundred calories um and I agree that's. That's a tough one. Um, it's a pretty common thing. So um I asked her if she was doing that to maintain her weight or to lose and thankfully she said that was that was a losing amount. Um.
20:54.35
oaksack
And without being able to ask many questions I don't really want to know what are you eating when are you eating it because there are lots of ways to structure your eating in different ways that better manageage hunger or limit it. Um and I just hit her with one of the top ones that I see all the time most. Most clients come to me and they're eating 40 to fifty grams of protein a day and you know for me I've found I I get about 2 to 300 a day pretty easily. So um, some people find that insane. But. When you build your diet around protein it it not only makes it easier to get the protein. It actually ends up making it easier to lose weight full stop because you're basing your calories around the most highly satiating macro and of course you're helping yourself. Preserve lean mass when you're in a calorie deficit which you really do need to take care of and that's why you also need to be doing resistance training especially when you're in a calorie deficit if you want the weight you lose to actually be fat and not have half or more of it coming off of your your lean mass. Um. And so yeah I hit her with the protein idea she she applied it to her dinner and was like wow I could barely finish I think she even said she didn't finish she ate half of her food just goes to show protein protein is the boss protein rules.
22:25.49
oaksack
And you know I'm not I'm not vegan but I have ah have a client who's pretty strict vegan. Um, and I have a client who's vegetarian. Um, it's tougher for those people to get the protein that they need. Um. Especially for vegans because vegans don't do any animal products and most of the protein while all the protein that we can't synthesize from elsewhere. We only get it from animal products. Um, if you're not a huge meat eater. You know there's things like Greek Yogurt cottage cheese. Um.
22:59.90
oaksack
Some people don't mind fish even though they they don't prefer to eat beef for chicken fish is amazing. So so lean so low calorie high protein one can of you know tuna from Costco is like forty one grams of protein it's insane egg whites. That's a big one. So. That's how I get a lot of my protein is through eggs egg whites yogurt cottage cheese. Um, and then of course I do eat some some meat in the past I ate a lot more but I just find that like yogurt is so like. Dense and filling but it's so low calorie. So I've just kind of made that kind of like a go to lunch idea. So yeah, get your protein for your hunger management. There's lots more things I'm thinking about doing a whole lesson. On hunger management in the Facebook group so stay tuned for that. Um, there was a little bit of a community miscommunication with my assistant. Um I was having her prepare some slides for a presentation I was going to give only to like private clients or an inner circle. Um, but she announced it in the Facebook group and I'm like yeah who cares I'll just teach it to the Facebook group whoever wants to show up this Saturday um, I'm going to be teaching the first two lessons in the weight loss freedom framework which this is ah the I'm basically giving the outline.
24:35.65
oaksack
Of a book that I'm writing one of the many books I'm writing too many.
24:47.94
oaksack
And I'll be presenting it in course form and those videos will possibly become a ah course that I'll offer for sale in the future but you can be there live get it for free have your questions answered by yours Truly um.
25:03.39
oaksack
And I'm going to be covering a lot of stuff like we're talking like I'm trying to I'm trying to give you the cheat codes for human transformation in about 8 or 9 lessons each lesson being you know 15 to 20 minutes um so yeah, we're covering a lot of ground pretty screaming fast. So I I do expect questions I think that would only be natural. Um I think I'm a pretty good teacher. But yeah, this is going to be challenging. I think but really good. This could really speed up your progress, especially you know, not sure I wasn't really ready to present it because I wasn't going to present it piecemeal? Um, but you know I only sent Cassandra the first two lessons worth of slide notes. So. Whatever just winging it just going to get in there and teach get out of my own way. That's what this is all about. So I'm not sure what I'll be doing after that. But yeah I'm going to teach something on hunger management in the near future as well.
26:26.29
oaksack
And I think I want to teach like a little free course to give away to people you know new clients specifically on how to deal with the post binge kind of like a ah you know you wake up and ah a puddle of hershey syrup and ah. But of Oreo crumbs like what happened.
27:02.82
oaksack
This will be some sort of worksheet or something that will help you actually have a different experience of that situation than you normally would and thereby set yourself up for. Ah. Less likelihood that it's going to happen again the next time. I Think that'll be really cool so watch out for that as well.
27:38.35
oaksack
So the weight Loss Freedom framework.
27:56.75
oaksack
I Think the the two lessons I'll be teaching the 2 lessons I'll be teaching this weekend have to do with Generally why are we struggling with weight as a society and no matter what you've heard. I Think the answer is fairly straightforward. Um and I'll give you my take on that I don't think it's sugar or carbs or you've been processed food. Although of course all those things play a role.
28:31.60
oaksack
I think there's a ah neater explanation and it actually helps us and it actually points the way toward what I believe are solutions and then in lesson 2 we'll get into what exactly is broken. What exactly isn't functioning for people so where's if we're going to fight a battle where exactly where exactly is the battle diagnosing the the breakdown right. Because if we can get very clear about what's broken then we have a but much better shot of actually producing a transformation and see yeah this is all the stuff. That's just the result of many years of doing this work. Um.
29:26.59
oaksack
On myself and now others.
29:31.89
oaksack
Yeah, I'm excited to share it in some form seems impossible to share it that quickly but screw it. We'll try.
30:26.93
oaksack
1 of the tiktoks I did recently was about not letting shame dictate your approach to weight loss in the new year I know people are going to make their new year's resolutions and that's cool. Um I wish people wouldn't wait but I understand. Understand people like round numbers. You know January Third is going to come around and all of a sudden. No one's going to give a crap but we'll just keep doing this ritual. Um.
30:54.73
oaksack
But when that day comes when the the new Year's resolution spirit kind of wears off what's going to actually keep you losing weight. What's going to keep you making changes that are going to result in favorable outcomes.
31:14.15
oaksack
Whenever you've had a setback shame comes in and does a lot of stuff. One of the things it does is tell you to look for an extreme solution part of that urgency we have to fix ourselves and to get right is coming from a place of shame. It's not just that we want to be healthier. We're actively trying to avoid the shame we feel over not being healthy and that's a very big difference and it's hard for a lot of people to see and so they don't see or they're not letting themselves be aware of the ways that shame is infecting their plans for. For their next attempt right? and it should be said that if you're even thinking about making another attempt. It's very courageous and I commend you let's structure it so that you actually can lose weight this time. Let's not focus on losing weight quickly. Let's focus on losing weight once.
32:10.30
oaksack
So obviously we want to keep sustainability front of mind not shame. We want to make decisions that are going to leave us in the best spot possible in six months a year from now and beyond. We're not working for how many pounds we can get off this week
32:35.58
oaksack
We're working for a transformation and it's got to start in the way you think.
32:43.88
oaksack
And the way you treat yourself and the first way.
33:16.66
oaksack
Most diets fail in their inception. They are straight up set up for failure. They are not set up in any sustainable strategic way.
33:36.25
oaksack
And this is a big reason for it so instead of explaining to you all the ways that I think you should set up your program I do have strong ideas about that. Um, let me just give you 1 principle to follow and this applies to everything in life. And you may be somewhat familiar with this principle given the name of the podcast but don't make the right decision. Don't make the big decision. Don't change all the things that you need to be changed just change. What's easy because if it's easy. It is by definition that next step if it's not easy. It's just not easy yet. It's like trying to reach for something in the back of the fridge you might need to pull some things out first and if we get so fixated on the pickle jar way at the back of the fridge and we try to maneuver that sucker out. Well we're going to end up with leftovers all over the kitchen floor right. And shattered containers.
34:43.78
oaksack
I Truly believe that this stuff wants to happen right? We've one of the weird things about ah an interchange like losing weight is that for most of us we have ah we have a template in our heads for what life was like when we weren't. Heavy. That's a huge benefit most of the time though we just look back at that kind of with a sense of shame and like oh no look what I've Lost. You've actually got a blueprint and it's very valuable and if you can connect with that outside of shame that's going to be a great tool for you to have. This is why a lot of people they know innately how to lose weight. Maybe they don't know all the best practices or maybe they have some some wacky stuff that's been instilled in their head I mean it's a lot of that floating around and it's not your fault and if you do. A lot of unnecessary stuff that they think they have to do to lose weight unnecessary rules kind of Junk science.
35:51.47
oaksack
But if you're just doing what's easiest. You're also backing yourself out exactly the way you got it right? You got in by eating too much and not being active and you know like if you're 3 75 the jump from 53 to 3 75 maybe it was because you did 1 huge effort. You made 1 big push. But for most of that weight like let's say from one seventy five up to three seventy five for the most part that is like a slow leak in a balloon. It's a very slow and steady thing. And so you've actually given yourself a blueprint for how to put £200 on your body obviously gaining weight is not physiologically the same as losing weight but generally speaking it does give you sort of a backward blueprint for how to walk yourself out of it.
36:53.60
oaksack
Now some people say well how long did it take you to lose the weight. Well, it's going to take that long to take it off. That's not true. You know he could be slowly accruing weight for 20 years it's not going to take 20 years to lose a hundred pounds it's just no, you can lose it a lot faster than that. But it is a good mindset to be like this isn't going to happen overnight I do need to be a little bit patient and adopt the mindset of every pound I lose really counts because I'm keeping it off this time. And yeah, that might sound delusional. But if your intent is to really change the way you think and the way you put yourself into these situations then it really can be the last time you ever lose that pound.
37:47.46
oaksack
And when every pound feels like it counts like oh I'm not going to have to redo this 50 more times even 1 2 £3 it's like wow that's that's a good chunk. Any chunk is a good chunk right.
38:04.48
oaksack
But it allows you to actually value the progress you're making which a lot of people devalue the progress they're making because it's not £5 I lost I only lost £3 this week because they thought they could lose three and a half like I've been that guy for sure. Um, yeah, and this is this is why we end up imbuing the scale with way too much power way more power than it than it has right? this this scale cannot shame us. We put ourselves into a mental tailspin and then get on the scale and we're triggered by the scale readout. But. We've constructed this entirely in our heads. That is 1 cool thing to see in coaching is people having a very different experience of the scale and actually seeing it as the tool that it is and. Yeah, having a much healthier relationship.
39:07.53
oaksack
Another mistake people make when they're getting on a program is like let's say you're a smoker and you drink and you got maybe other bad habits. There's this feeling a lot of people have that Well they're going to need to turn their life around and so if they're going to. You know on January First they're going to cut out all that stuff. New Year New me. No, it's very much still the same you and you can stop your behaviors and still if you're still thinking the exact same way if you haven't done a pretty significant audit of your mind then you know these things are all going to be fairly temporary. Um, and the more things you try to change at once the harder it is on your system. So I would say if you can.
40:03.23
oaksack
I Think the key is to make the easiest change and in a sustainable manner and not be black and white about stuff. Um, if you're trying to make changes with substances and you. You can't moderate. Um and you don't know what to do I mean that's a time where you really you deserve help right? It's not like oh you should get help in a judgmental way. It's like no you there are resources man people people do take care of people with that.
40:54.65
oaksack
Yeah, assuming these are all changes that you want to make deep down you're going to be more likely to actually make them if you do them one at a time and when you allow yourself to do things 1 at a time one step at a time you allow yourself some time to actually start reaping the benefits. Of that small sustainable change you made. So if you start walking more eventually you know your mental health is going to slowly slowly improve. So if you try to quit smoking in three months well you're going to be more likely to pull it off than you are right now and that applies to. You know any bad habit if you want to let go of a habit the better of a spot. Your mental health is in the easier of a time you're going to have.
41:46.40
oaksack
So easy decisions right? Which foods do we take out to create a calorie deficit. The easiest foods. Not the highest calorie foods necessarily the easiest ones let me give you an example, let's say we have Cindy right? and Cindy Cindy weighs 3 75 um, she's working with me and we do a food log to kind of get an idea of what she's eating and identify 5 key foods right? that are contributing a lot of calories she she likes chocolate. She likes peanut butter. she likes. ranch dressing um she likes
42:23.24
oaksack
Cookies and she has a bag of candy under her desk at work. Um, pretty standard. You know the 5 food groups really I would ask her which of these do you. Like the least right? peanut butter might be nine hundred calories a day that's obviously the thing we should cut out right now if she's like you know what? I don't I don't need to have candy under my desk I just feel like I have to have it because of x y or z and honestly I've been thinking about getting rid of it. There's usually something like that. It's like okay, well let's just do that give yourself permission to do that and then boom we just cut something out. Sure was it as many calories as the peanut butter. No but how much did it cost us next to nothing so you take ground for free. You just it's just like walking around picking up dollar bills off the floor. That's how you want to clean up your diet take out what's easiest and you'll find that there's stuff you can do. That's just like how hard would it have been to not not eat that and then but eat this instead like it's fine like I do this to myself. Ah a kid brought home some of these like. Trader Joe's swedish fish and I'm just like get the behind me satan like I don't need this in my house and I eat like 5 of them and it's it's like it's like the tiniest little amount of food and it's like eighty five calories then I get on the treadmill for my evening walk and I'm like I think I had to walk for 10 minutes
43:58.40
oaksack
Just to burn those things off. It's like this is so not worth it. I could have gotten the same enjoyment out of just not like I did not need to eat that. Um and when you allow yourself to kind of just take Inventory. You're going to be able to make like really easy decisions like that like. Ah, okay, I'm tempted. But yeah I'm not doing that anymore.
44:22.13
oaksack
So which activity do we add in? Do we add in the activity that's going to burn the most calories or do we add in the activity. You know you know the answer the activity. That's the easiest for you to do? What can you do with what you already have at your disposal right? If you can. Put on your shoes and go for a walk great if it's too snowy out but you have a breezeway with covered steps. You can go up and down the steps if you have a gym membership. You can go you know hop on a treadmill. Do some incline walking. Whatever. You don't have access to a gym. You can do a homeworkout. You're not fit enough to do Homeworkouts. You can put on some music and just dance if you're not fit enough to dance and they have to take you in and out of your house with a crane or something you can get.
45:25.68
oaksack
1 cool thing that we have available technology technology wise now are these ah vr headsets oculus quest and now Facebook Meta is coming out with their own. Um, and they're relatively inexpensive. For what it is I think 2 or three hundred bucks um and you can play these pretty insane games and yeah I've seen a few people who are you know North of four hundred pounds it's it's hard for them to get activity otherwise but they can burn a lot of calories playing these.
45:56.10
oaksack
Virtual reality games right? anything where you can move your body and burn calories just start doing it. Whatever is easy. Um, because easy all also implies playful low cost high reward right. That's what easy is.
46:34.82
oaksack
And then a voice might come into your head and say well if we dance for 5 minutes and eat a handful less candy. That's not going to do anything. Yes, it will. It's small but they will do something and if you're not going to take those steps then you're not going to get to the next block. If you do that and you're like you're going to get the endorphins for moving your body for 5 minutes you're going to. You're going to feel lighter by not taking in a bunch of sugar that you know you don't need.
47:10.20
oaksack
Or having 1 less scoop of peanut butter during your daily peanut butter feast most of the time if we're being honest, we're 90% as satisfied if not more satisfied than before when we start leaving things out. It feels good and it's not about restriction. It's just leaving things out remember.
47:43.97
oaksack
You know if we had a wood chipper and we're trying to get rid of a bunch of tree branches if we decided to hold back one of those tree branches. We're not restricting from the wood chipper.
47:59.35
oaksack
We're just choosing not to put it in that's different. It's a different context.
48:08.61
oaksack
And I guess maybe referring to overweight people as wood chippers. That's not a direct metaphor that I'm trying to go for there I apologize. Um I'm feeling a little slow today.
48:22.90
oaksack
Oh it's kind of hilarious.
48:33.66
oaksack
So yeah, we allow ourselves to have new experiences even if if they're small listen. That's that can change you you you start allowing small changes. You get to have new small little experiences. You're not ready for some big huge change in your. Surroundings or in your habits. Most people are severely overweight because they resist change at all costs. So it's all relative for you. A small change is is going to be a big change and there's there's a yin and yang to these things right? If you are £400 and you do a pushup. Man you just did a bench press right? like that's a serious weightlifting endeavor right? This is why you're an athlete if you're overweight.
49:24.92
oaksack
Because for you every little thing is a ah giant chore. It takes more calories to walk around the block when you weigh £400 you need more muscle to move yourself around.
49:40.59
oaksack
And you never get a break so realize that there is no such thing as starting small right? If you're going to do a pushup you're doing it with a fifty hundred pound two hundred pound weighted vest on there's no. The the downside is that there's no real beginner level. We have to get creative especially when it comes to resistance training which I believe I've talked about that in one podcast I can talk about it more in the future. How how big people can train safely and effectively. Yeah you start you start taking baby steps. And and there's you start having new experiences and then all of a sudden it's time to make another change and you look around and you're like okay, what's easiest. Well the landscape has changed It's not things before things that weren't easy before all of a sudden you look at it with new eyes and you're like but. Yeah I can eat eight hundred calories of peanut butter in a day and be totally fine. Why did I think I needed 900 I'm totally good with 800 and you're already thinking in your mind like I could probably get away with 400 honestly I'm totally fine and but you hold off because you're not trying to make wholesale changes. You're just trying to. Chip away and you do this 3 4 times over the course of you know, 3 four weeks and all of a sudden you're moving more you're burning a few hundred more calories a day you're eating a few hundred less calories fewer calories. a day you're burning a few hundred fewer calories
51:15.62
oaksack
Per day and all of a sudden you're in a calorie deficit and you're losing weight and it costs you nothing so you're not having to white knuckle this situation. Yeah, you maybe not maybe you're losing three quarters of a pound a week or or a pound in a quarter right? Maybe you're not just absolutely. Tearing it up on the scale but you're losing weight instead of gaining it. You're losing weight instead of staying where you were you play that out over the course of a year that's 50 or £60 right? that is significant so we could make you £60 lighter a year from Now with 0 effort just by getting you to engage more with the motivations that are already. There. The desire desire for change. You already have the strengths that you have just by getting you to give yourself permission. To make easy changes that are by definition sustainable and then obviously you can keep going through this iterative process keep having new experiences. Um keep making slow deliberate changes away from your old lifestyle into this new lifestyle that you're. Kind of exploring and yeah, you probably haven't even if you've lost a lot of weight before you've never lived the life where you lose that weight one time you still have never lived that life. It's going to feel new if you start the year off doing the same old shit.
52:46.91
oaksack
Sit yourself down and have a long talk because that's going to have the same result.
52:54.35
oaksack
Yeah I think in that sense like a good you know your workout plan is sustainable when it makes you a little bit scared that it's that it's not extreme enough. That's how you know that goods that good fear that that lets you know that you're actually doing something different. And yeah, there's no guarantee that this it'll work this time. But if we don't do so do things different. There is a guarantee that it won't work.
53:26.92
oaksack
Because otherwise we're just recreating the past we're just projecting all our fears into the future and that's how we bring sort of the ah the mental roadmap of past traumatic experiences and the ways we rec-traumatize ourselves. Habitually. Through adulthood and in so many ways creating the things that we're most afraid of encountering. So if you're afraid of not losing weight fast enough then lose weight slowly and let that fear kind of burn itself out experience losing weight slowly for a little while lose a pound and a half in January and go see. Ah, didn't die so losing weight slowly. It's not It's not a reason for panic.
54:22.90
oaksack
And with every choice you make if you find yourself kind of trying to you find yourself at a fork in the road doing the a b test on yourself like ah should I do a or should I do b should I do a or should I do b and you break it down and it's like ah a has some benefits b has some benefits. They're both ultimately bad. But you're trying to pick the lesser of 2 evils. Um, yeah, you're you're feeling like you're trying to pick between yeah, but the 1 which everyone has the least downsides stop yourself again. That's another clue that you are recreating the past.
54:54.30
oaksack
And look around you and realize that hey just because the path only leads to 2 places in your brain doesn't mean that you have to stay on the path. you still have access to 365 degree no that's what three hundred and sixty degrees geez you still have access to three hundred and sixty degrees every direction around you. It's your forest. It's your path you get to step right? off to the side or in between those 2 paths you get to take option c in any direction you want to take it and when you start doing that you're going to start seeing a life. You've never lived before. Start living a life. You've never lived before you're gonna have things that you never thought you could have.
55:41.72
oaksack
You know it's so funny that really the reason I'm resistant to people doing New Year's resolutions is that when they do it. They're really actually recreating the old them most of the time and I think that's the saddest thing about it. So. I don't have a problem with New Year's resolutions. But let's let's really be new. Let's do things that are a little bit scary. Not terrifying just a little bit scary. You know like that kid like when you show up to third grade. The first day you know you're a little nervous who's going to. Am I going to sit next to you. You know is my teacher going to be nice.
56:30.15
oaksack
That sort of excited scared energy. That's how you know.
56:46.90
oaksack
And that's why I always tell people you know the quickest way to make new year's resolutions that actually stick make them today today is December Fifteenth change your life on December Fifteenth that's the kind of change that is going to be more likely to bear fruit. Why because you're getting out of the old pattern. The pattern that says you have to wait till January first
57:10.76
oaksack
So start start right now you don't have to push all of your program to January First you shouldn't be making changes that are that big of a change anyways, like I mean generally speaking I don't think that that's wise I mean certain people they need to make a big change and it it helps them get out of a rut. That's totally cool, but in the vein of what I'm talking about here generally speaking for most people we want to find sustainable strategies so you can still go to Christmas dinner and celebrate you can still do all the stuff you're going to do. But maybe you just make one easy step. And say just start asking yourself. do I really want that do I really want that handful of candy. No I'm just kind of mindlessly eating okay cool. So it costs me nothing to not eat it right? Yeah, true. All right? Well then we just got ourselves a huge free win because we just prevented. Ah, bunch of calories going in our mouth and they absolutely don't need to be there like we can say we can we can celebrate in other ways things that actually we actually want right? if that's the only rule that you follow during the holidays I'm just going to eat things that I actually want to eat.
58:34.32
oaksack
And maybe in keeping with last week's episode I'm only going to be around people I really want to be around.
58:56.72
oaksack
I'll be honest I wasn't feeling too hot today but I didn't want to put off doing the Podcast. So I started recording even though I didn't know what I was going to talk about. But I think we came up ah in the last half hour or so I think we hit a very timely. Um, good. Like foundational stuff that I think we can all benefit from everybody at every level needs a reminder to take the easy way. Yeah title of this podcast. It's not a gimmick I believe in it 100000% And I'm still learning to apply it in my own life and I probably will be for some time.
59:51.84
oaksack
Sometimes the easiest way out is doing what you actually want.
01:00:02.58
oaksack
The easiest way out is often. It often starts in the form of baby steps. Great leaps out of hell start with baby steps.
01:00:20.81
oaksack
And I think if you really get yourself Free. You'll look back and you might see the tiniest baby step and you'll be like man that tiny baby step with everything because without that one I wouldn't be here so in the moment it might not feel like it's enough. But I guarantee you that you in the future who's healthier and is free. Look back and they'll thank you so much for every little baby Step. You took if you need help in your journey like I said before I am open for clients right now.
01:01:04.10
oaksack
If you if you're wanting to get started in January first with coaching I would suggest contacting me now because it takes a little bit of a process for us to get going I look forward to hearing you hearing from you. We'll get to have a free console get to know each other worst case scenario.
01:01:30.73
oaksack
I would love to see you in my Saturday morning trainings that I've been doing in the Facebook group at Nine Am Pacific time and like I said if you are a big fan of the podcast and you want to help me spread the word or you know you're really into any of the aspects of what I do. And you want to help and you want to be more a part of it email me and I'll link you to that ccreate Facebook group back when I was a a fiction author we called it a street team right? You get your hardcore readers. Ah, into kind of a group or something and our special email list and you would give them kind of like advanced reader copies and then sometimes you'd let them beta read stuff before anybody else got it and in exchange you know they'd help give you that push via word of mouth and on social media. When your book launched and having having those relationships is honestly was one of the best parts of releasing fiction.
01:02:38.57
oaksack
And so when I do start eventually releasing books in this you know personal transformation vein that will definitely come into play. But yeah I'm trying to trying to get that going now. And so there should be lots of cool benefits for you. Ah in that arrangement as well.
01:03:07.19
oaksack
Um, if you have questions for the podcast email me.
01:03:12.57
oaksack
You can follow me on Instagram you can follow me on Youtube Tiktok.
01:03:25.81
oaksack
And if you want to email me. It's in the description down below. But it's John at oaksweightloss.com that's oaks with an E O A K E S Weightloss Dot Com
01:04:07.65
oaksack
Hope I'm not forgetting anything but hey there's always next week if we can hit 250 downloads if we even get over two hundred with this episode. That'll be really cool. So every single person you share it with is gonna help do that.
01:04:33.66
oaksack
I guess for the time being I'll keep releasing these on Fridays so that's hopefully when you can expect to hear from me and yeah, we're all done take care.