Order of Man - 148： True Transformation Through Exercise and Nutrition ｜ Josiah Novak

00:00:00.000 It's that time of year again when the masses begin their New Year's resolutions.

00:00:03.620 Fitness, exercise, and nutrition have always been at the top of people's New Year's resolutions,

00:00:08.120 but all too often people fail within the first couple of weeks or months to stick to their plan.

00:00:13.200 Today I'm joined by my friend and fitness coach Josiah Novak. We talk about nutrition and exercise

00:00:17.840 and why people fall short of their objectives. We cover why they fail, how to create the right

00:00:23.060 environment for success, how to get back on track when you fall off, and how to create

00:00:27.260 true transformation in your life. You're a man of action. You live life to the fullest.

00:00:32.380 Embrace your fears and boldly chart your own path. When life knocks you down, you get back up one more

00:00:38.100 time, every time. You are not easily deterred or defeated, rugged, resilient, strong. This is your

00:00:45.320 life. This is who you are. This is who you will become. At the end of the day, and after all is

00:00:51.040 said and done, you can call yourself a man. Gentlemen, what is going on today? My name is

00:00:56.240 Ryan Mickler, and I am the host and the founder of Order of Man. I do not care how long you've been

00:01:01.180 with us. I want to welcome you here and thank you for your support in the mission of reclaiming

00:01:05.840 masculinity in a world that increasingly seems to dismiss it. I hope your New Year's is off to a

00:01:11.720 great start. Mine certainly is. It's been a busy couple of weeks, but I wouldn't have it any other

00:01:15.820 way. This is the perfect time to be listening to the show, guys, because I know you're focused on

00:01:20.140 making 2018 the best year of your life. And there's no better way to do it than get new

00:01:25.400 information from men who are succeeding on every front and doing what they're doing to achieve

00:01:31.280 those results. And that's what this podcast is all about. I've recorded three podcasts in the last

00:01:36.560 two weeks, and I've got four more lined up this month from some guys you are not going to want to

00:01:41.180 miss. So make sure you subscribe so you don't miss any of those. And if you would leave us an iTunes

00:01:45.600 rating and review, those go a long way. And then of course, share what we're all about here.

00:01:49.340 I'm just jumping right into the show today. I'm stoked to introduce you to my guest again,

00:01:54.140 Josiah Novak. I actually met Josiah through a mutual friend a little over a year ago. And

00:01:59.340 through getting to know him over the past year, I can tell you that this guy is the real deal.

00:02:03.280 I think it's really easy for us to assume that these fitness guys have always had the perfect

00:02:08.280 physique and always had everything under control. But what I admire about Josiah is that he has gone

00:02:13.480 through his own transformation. He's lost over 80 pounds and is now dedicated to helping

00:02:19.280 men around the world do the same in their lives. You're going to hear that he's not all marketing

00:02:23.420 and hype and another one of those guys, if you will, but a real person who's learned to take

00:02:28.740 a practical, no-nonsense approach to the way we move, how we exercise, and what we eat.

00:02:36.280 Josiah, what is up, my friend? How are you doing, man?

00:02:38.380 Dude, I'm rocking and rolling, man. How about yourself?

00:02:40.440 Good. You told me before we started the interview today that it has been about a year to the day

00:02:44.580 since we met, since we first talked. I couldn't believe it. I looked at my phone and I realized

00:02:48.920 it had been almost to the day one year since our first conversation, man. So yeah, it's crazy how

00:02:53.760 things work out. It's pretty cool to see your transformation and just our friendship and

00:02:57.400 everything that you're doing. I'm excited to have this conversation. I know this is something on a

00:03:00.840 lot of people's mind, especially with the timing. It's New Year's, New Year's resolutions. I want to

00:03:05.620 ask you as we lead things off, why do people fail with regards to their health, fitness, nutrition

00:03:10.660 and resolutions they have for themselves? I think the first thing that people fail to do

00:03:15.120 is we're always looking for these solutions, right? We're always looking for quick fixes and

00:03:19.980 the list goes on and on. But we fail to take analysis of where we are right now. We fail to

00:03:25.960 look at what exactly are the problems? What caused me to get out of shape, right? I mean, why am I

00:03:31.420 where I am today? What are some of the habits and routines that I've been in that have caused me to

00:03:35.820 get to this state? So instead, we search the universe for a magical pill or a quick fix solution

00:03:42.300 that's going to solve all our issues. But we don't even know what the issues are, right? We have no

00:03:45.880 clue what we're actually trying to fix. And so without knowing those issues and what we're facing,

00:03:51.520 it's impossible to find a solution that works. It's like walking into a doctor's office and the

00:03:55.700 doctor walks in and says, here's your prescription. Didn't even check you out, has no idea what the

00:04:00.040 issues are, what your symptoms are. He's just handing you a prescription because maybe it's worked for a lot

00:04:04.480 of other people for a lot of issues. But for you, it might not be the right prescription. So you need

00:04:10.040 to know what the issues are and what you're facing before you get a solution. And that's the number

00:04:13.920 one reason. Let's delve into these problems that people are dealing with. Because I think on the

00:04:18.620 surface, it's very easy for someone like myself, who's not an expert by any means in nutrition,

00:04:22.600 fitness, exercise to think, well, the problem could be what they're eating. It could be that they're not

00:04:27.360 moving enough. But I think the problems probably go deeper than that. Can you help me understand

00:04:31.440 what some of the root or underlying problems that people have that keep them from achieving

00:04:36.920 their fitness goals? Yeah, I think there's an assumption that you need to be perfect. It's

00:04:42.140 basically that 100% or 0% mentality where it's all or nothing, whether you're going after a better

00:04:48.080 body or better health or better energy, whatever it is, you feel like you have to be spot on with

00:04:53.220 your nutrition, your workouts, your sleep. Or if you're not, you're basically a failure. So there's

00:04:58.280 this all or nothing mentality that keeps people from making progress, where if we just looked at

00:05:02.500 things from a progress, not perfection standpoint, we'd be a lot better off, we'd be able to build

00:05:07.500 momentum a lot easier when it comes to your health and fitness goals. You know, the other big thing I

00:05:11.560 see too is environment, right? We're in this environment where we're surrounded by constant

00:05:15.720 bombardment of noise and advertisements. And, you know, this, this works, and this doesn't work. And

00:05:20.480 there's conflicting opinions everywhere you turn. And I think we get caught up in that noise,

00:05:24.800 right? We don't create an environment for success where we follow a track and we actually stick with

00:05:29.840 something to see if it does give us results before we jump to, you know, another program or diet.

00:05:35.460 Instead of looking for, you know, the grass that's greener on the other side, we actually got to stick

00:05:40.040 with something and we got to create an environment that allows us to build momentum and success, man.

00:05:44.300 And so I think those two things, you know, where we have to, we have this all or nothing mentality

00:05:49.140 that keeps us from our ultimate potential. And we also are always looking for that better edge,

00:05:53.860 right? What's, what's the other diet? What's my neighbor doing? How did he get so ripped?

00:05:57.640 You know, what are some of the things that he's taking? What pills should I get?

00:06:00.940 We need to focus on the basics, man. Stick to the basics and that will get you much further

00:06:05.180 than anything else. Well, you're talking about environment. One of the things I was thinking

00:06:09.480 about the other day, and I don't know whether this is true or not. I'd have to look up the statistics

00:06:12.820 on that. I almost wonder if we were just either skinnier or more fit 20, 30, 40, 50 years ago.

00:06:18.980 I mean, I look around and I see how easy it is to pick up a cheeseburger or chicken wings or the

00:06:25.220 junk food at the convenience store and think that's probably a lot of the problem that we're

00:06:29.580 dealing with when it comes to the levels of obesity that we're seeing in the world today.

00:06:34.360 Yeah, dude. I mean, it's, if you look at the statistics, the obesity rate has increased

00:06:38.360 steadily year after year. Um, and it's simply due to the fact, well, there's a couple of things.

00:06:42.120 Number one, you know, people, especially in Western culture, we're working way more than we ever

00:06:46.600 have before, right? We're putting in a lot of work. We're spending a lot of time on our craft

00:06:50.020 and that often involves, you know, driving to work for an hour there and back every day,

00:06:54.520 sitting at a desk for eight hours. But beyond that, right, there's a lot of stress that comes from

00:06:59.920 working more and trying to keep up with the Joneses. And so that stress leads to emotional

00:07:04.900 eating and it also leads to inactivity, right? Where we just want to kind of lay on the couch,

00:07:09.740 watch Netflix, you know, we're, we're, we're worn down from the day-to-day grinds.

00:07:14.100 And this world that we live in is just constantly pushing this, you know, materialistic, you know,

00:07:19.400 lifestyle, trying to keep up with everybody else. What are you going to do next? And we forgot about

00:07:24.220 our health and fitness, man. Truth be told, we forgot the basics that are the building blocks to

00:07:29.080 being successful, not just in your body or your energy and all those things, but just in life in

00:07:34.260 general, man, your relationships, your career, all those things are empowered by your health. And

00:07:39.340 we've lost sight of that. That's the truth. I think as a society, you know, we're always about

00:07:43.420 what's easy, what's fast. And truth be told, all those easy things that are out there, like the

00:07:48.680 fast technology, man, that takes a ton of work behind the scenes. And that's why people are

00:07:52.060 working so much more. But coupled with that, like you just said, there's, dude, if I want a cheeseburger,

00:07:57.320 man, I could walk out of my office right now and I could have a cheeseburger within probably less

00:08:01.560 than two minutes, right? Because there's food on every corner, McDonald's, Starbucks. I mean,

00:08:05.440 you name it, there's calories just waiting to be consumed everywhere we go. And so you have this

00:08:10.160 like perfect storm of people working more, grinding more, being stressed out, not being happy.

00:08:16.300 And along with that, you have better access to food. You have junk food everywhere, right? And so

00:08:22.560 it's just, it's a perfect storm, man. It's led to increased obesity, decrease in health. I mean, dude,

00:08:27.940 I heard a crazy stat the other day that there's actually a large percentage of 20-somethings,

00:08:33.500 20-somethings now going to the doctor for erectile dysfunction. And a lot of that is because of

00:08:39.320 hormonal imbalance and just a very inactive lifestyle, very sedentary lifestyle.

00:08:45.020 That's interesting. I know a lot of the guys that ask in some of our groups will ask about

00:08:48.680 testosterone, for example. And one of the things among others that I have seen through studies as

00:08:54.180 a recommendation is just exercise, like go out and be a man, lift heavy stuff, run around and exercise.

00:08:59.540 And I think that helps regulate a lot of those testosterone levels. Is that true?

00:09:04.580 Absolutely, man. I mean, it's funny. If we actually look at the natural route to

00:09:08.520 improve hormonal imbalances, like you mentioned, testosterone, the natural route is so much easier

00:09:14.740 and more effective than popping a pill or taking a shot or whatever people want to do these days.

00:09:19.640 Basically, with testosterone from guys, I mean, it starts with your nutrition, what you're putting

00:09:24.920 in your body on a daily basis. We have to start looking at food as a way to fuel the things that

00:09:29.580 are important in our life, right? So that might be our sex drive. And oftentimes, you know,

00:09:33.820 if we're putting in a bunch of junk and highly processed food, that's doing a disservice to one

00:09:38.280 of the main components to being a man, which is, you know, our ability to reproduce and satisfy our

00:09:42.840 spouse. And so we need to start with nutrition. And then obviously activity, sitting around all day,

00:09:47.680 not getting good sleep, not lifting heavy things and being a strong physical man can lead to a

00:09:54.520 decrease in testosterone. Plus, if we're sitting down all day and we're in front of the computer

00:09:58.780 and we're depressed, and maybe we're not happy with our careers, that can also lower testosterone.

00:10:04.140 So all those things I just mentioned are things that are quite common in today's society, which is

00:10:08.200 leading to not just poor health for the general population, but lower testosterone rates in men.

00:10:14.180 It's actually really interesting. You talk about sitting behind a computer and

00:10:17.100 that all day. I, yesterday I was having a bad day. I don't even know why I can't really pinpoint.

00:10:21.620 It wasn't anything in particular. It's just one of those days, you know what I mean?

00:10:25.220 And I went upstairs and I told my wife, I'm like, I'm going outside to work out.

00:10:29.160 And I went out to my gym midday, went out to my gym, uh, did some pushups, did some kettlebell

00:10:34.620 swings, did some sit-ups and air squats. And then I went for a run and it was amazing to me how much

00:10:39.600 better I felt when I came back to work and I was able to get a good solid three hours in and be that

00:10:44.580 much more effective and productive after my second workout of the day. It's really amazing

00:10:49.000 what exercise can do. Dude, exercise is the catalyst to so much, including, you know, uh,

00:10:55.600 creativity, energy to complete a task, uh, you know, boosting your drive to, you know, push through

00:11:02.160 maybe a tough obstacle that's in your way, whether it's career related or relationship related,

00:11:05.980 it can just improve your mood, right? I mean, it gets you in a happier place. I tell people all the

00:11:11.460 time, there's no better high than finishing a workout. There's a quote that I live by.

00:11:15.380 I've never had a workout that I regretted, right? Because it truly does do so much just for your

00:11:20.600 mental sanity and clarity that it leaks into every part of your life. You just feel like a different

00:11:25.140 person after you work out. I want to talk about what you were mentioning earlier about our desire

00:11:31.140 just to let, and not even desire, but just our ability to let fitness go. Why, why is that the first

00:11:36.120 thing to go? Like of all the things that could go, it seems like we let our exercise, we let our

00:11:40.820 nutrition, we let our fitness go first before anything else.

00:11:44.460 Man, there's a lot of reasons why, you know, when we're stressed out or when we're facing a

00:11:48.900 challenging part of our life, um, we tend to, and this kind of goes back to where I think our

00:11:52.940 survival mechanisms that we have built in, our brain's a very smart thing, right? It's not,

00:11:56.900 it's very, it's damn near impossible to outsmart your brain. And so if you're stressed out and you're

00:12:02.380 feeling really down about something, or maybe you're just going through a really rough patch,

00:12:06.420 being active and putting your body through a stress, which is working out, it's a form of

00:12:10.660 stress. The brain tends to want to shut that down because it wants to conserve energy for you to be

00:12:15.200 able to focus on what's most important. And for a lot of people that's survival, right? Maybe it's

00:12:18.980 a financial crisis, you know, maybe it's a relationship crisis, which, you know, our need

00:12:23.100 to be loved is a, is a big, uh, point on our hierarchy of needs. Right. And so we tend to forget

00:12:28.460 about physical fitness because for a lot of us, it's a challenging part of our day, right? It's a,

00:12:32.820 it's a win that we need to knock out, but oftentimes we ignore it because it is really

00:12:36.760 challenging. Sometimes just getting to the gym is hard for a lot of people prepping meals. I mean,

00:12:42.900 it goes back to what we just talked about with the society that we're in now, where the easy

00:12:47.620 route is so accessible that we tend as human beings to reach for that easier path. You know,

00:12:53.980 if we flash back thousands of years, you know, there wasn't a McDonald's sitting there waiting for

00:12:58.660 me. Um, if I'm having a bad day, I still had to go out and hunt for my food, right? I still

00:13:02.580 had to migrate with my family during different climates or different seasons of the year.

00:13:07.480 I had to find shelter, right? I had to do things that required me to be a man, to be active.

00:13:12.280 I had to, you know, kill my food and cook it and prepare it and all those things in order to survive.

00:13:16.480 So our hierarchy of needs has changed, I think over the, over the decades and years that we've

00:13:20.940 been on this planet. But, you know, unfortunately physical fitness has been pushed to the back of the

00:13:25.520 line, man, because it's just not at least, you know, consciously the most necessary thing where it

00:13:30.680 used to be. And it still, it should still be, but unfortunately society has made it to where it's,

00:13:35.760 you know, not as much of a priority. It's almost that path of least resistance.

00:13:39.340 And that keeps us from doing what we know we should be doing.

00:13:42.000 Exactly, man. It's just like anything else. I mean, I tell people, look, if you just listen to

00:13:46.580 your true gut instinct, right? I mean, our gut instinct, man, is so right most of the time.

00:13:52.340 And you know, deep down inside, man, I should be doing something. I should be active. I shouldn't be

00:13:56.280 eating this. I should put away this donut. Like I should not be ordering a venti frappuccino or

00:14:02.460 whatever people do. You know, I need to be eating healthier. I need to be doing this, not just for

00:14:07.140 me, but for the people that care about me and the people I care for. But yet it's, we've allowed

00:14:12.100 these other areas of our life to take over and kind of, you know, numb ourselves to the, this voice

00:14:17.620 that's telling us, man, you got to be more active. You got to get yourself in shape because that's going

00:14:21.100 to lead to so much more in all areas of your life.

00:14:23.000 You bring up a really good point because I think the fitness industry is notorious for

00:14:26.840 overlooking the fact that most of us probably already know what to do, right? Like we already

00:14:31.180 know that we need to work out. We don't know what foods we should be. I get that all the time.

00:14:35.020 What, what should I eat? What does my diet look like? I'm like, I don't know. I just eat meat,

00:14:38.900 vegetables, and water. Like that's not really a secret. Everybody knows that. And yet I think

00:14:44.240 we're constantly looking for, like you said, the quick fix, the out, the way to make this easy. I want

00:14:49.240 to shift gears though a little bit because I want, I, again, everybody knows this stuff. I think

00:14:52.940 I want to get more tactical into the solution. So the first thing I want to talk about,

00:14:58.600 and one thing that you mentioned was the environment. How do you set up an environment

00:15:03.500 to succeed? And what are some of the factors of a healthy environment that you should create

00:15:07.740 for yourself? Absolutely, man. I think it starts with habits and routines, right? We have to start

00:15:12.880 and you know, it's, it sounds almost boringly simple, but at the end of the day, it really does

00:15:17.420 work. You have to write out a few habits and routines that you're going to focus on. Initially,

00:15:20.840 those things could be as simple as having a day that you go to the grocery store and prep healthy

00:15:26.560 food a couple of times a week. You have to write this stuff down. You have to actually plan just as

00:15:31.200 if you were attacking any kind of other project that required a lot of planning and strategy and

00:15:37.440 tactical methods to get to wherever you want to go. You have to map this stuff out. And so having

00:15:42.400 habits and routines in place and focusing on those initially is going to help create an environment

00:15:47.420 for success. So there's other things too, you can do. You can have accountability, right? That's a

00:15:51.160 big one, man. I mean, you talk about that all the time, you know, reaching out to a community. If you

00:15:55.320 don't have someone nearby that can help keep you accountable, we're all human, man. We all are going

00:15:59.980 to fall off track. We got to have someone who's going to have our back and reach out to us and say,

00:16:04.420 Hey man, what's going on? You know, why haven't you followed the plan or have you been following the

00:16:07.620 plan and how can I help? Right? I mean, that's human nature. We need that, right? We got to have

00:16:11.700 someone to make sure that we're staying accountable. Also getting rid of things that, you know,

00:16:16.400 are going to put you off track. You know, I always tell people do not bring a jar of Nutella in my

00:16:21.300 house, right? Because that thing is not going to last, dude. It's not going to last. I will wake

00:16:25.440 up in my sleep and I will eat that sucker because it's so good. Right. And I'm a human being, right? 0.99

00:16:30.580 I mean, like I, I'm not going to sit here and say I'm perfect and I have it all figured out 24 seven.

00:16:35.280 It's just, I have to create an environment that pushes me towards success versus pulling me back

00:16:40.260 towards failure. And part of that man is getting rid of the junk. Also getting rid of the things in your

00:16:45.940 daily life that are going to bring you down. So maybe it's setting your alarm a little earlier

00:16:49.920 and going to bed a little earlier and, you know, just turning off the TV, man saying, you know what?

00:16:53.840 I need a little bit more sleep because I know I need to work out in the morning. And if I stay up

00:16:57.200 late and watch this pointless hour of whatever you're watching, you know, the third rerun of

00:17:01.400 Game of Thrones or whatever, that's just not going to be a good environment for my success.

00:17:05.600 And so we have to take inventory of what our habits and routines look like. We need to set a course

00:17:10.080 of action to improve them. And I can get into that more on how to do that, but that's really the best

00:17:15.840 place to start with the environment. And then, like I said, eliminating the things that you know,

00:17:19.900 that you're consciously seeing, bringing you down, man. I know I've been beating a dead horse here,

00:17:26.180 but you are going to want to get registered for our meetup in Nashville. We solidified some details

00:17:31.060 and this is going to be a killer, killer event. I cannot wait till the end of this month, January

00:17:35.860 26th and 27th, 2018. It's filled with camaraderie and brotherhood. I think that would be hard to

00:17:41.720 replicate anywhere else. We've had quite a few men lock in their seats over the past couple of weeks,

00:17:46.520 since a lot of guys are hyper-focused like you probably are in making this year, the best year

00:17:51.040 ever. If that is you, if you really want to make this year better than any other, I'd encourage you

00:17:55.820 to join us and tap into the skills that we're going to be talking about, the resources, the guidance,

00:18:00.420 the direction and focus that you're going to need to produce big results in your life. You're going to

00:18:05.500 get a signed copy of the new book, Sovereignty. When you come a choice between eight different

00:18:11.180 breakout sessions, two different panels to participate in some challenges, a firesides. And then of course,

00:18:16.660 what I mentioned earlier, the brotherhood and camaraderie that I think trumps everything else at this

00:18:20.780 event. If you'd like to lock in your seat, head to order of man.com slash Nashville, but do it quick

00:18:25.840 because we're getting very, very close to selling this thing out. And again, I hope to see you there.

00:18:29.780 That's order of man.com slash Nashville. Now let's get back to the rest of the conversation with Josiah.

00:18:34.940 Yeah. Let's talk about the concept and notion of discipline, because I think this is a huge

00:18:41.160 component. It's something that we talk a lot about. How do you develop the discipline required to hit

00:18:46.480 some of these goals that you have from a health perspective? Well, the fitness industry is going

00:18:50.680 to lie to you and say that, you know, it requires a bunch of motivation. It requires you getting hyped

00:18:56.300 up and playing some crazy music and, you know, go in beast mode and all that stuff.

00:19:00.660 Which there is value to, I think, right?

00:19:02.400 Absolutely. There's definitely value to it. The problem is, is that we've become

00:19:06.580 so like attached to it, right? We've become so dependent on this thing called motivation where

00:19:12.660 in reality, discipline is a skill, man. It's a skill. You have to develop it. It's not something

00:19:17.480 that we're all just naturally born with. I mean, some of the most successful people on earth will

00:19:21.480 tell you that it takes extremely, a ton amount of work, right? To be able to become disciplined at

00:19:28.640 habits and routines that maybe aren't something you want to do all the time, right? Because

00:19:31.740 when you're motivated, man, you know, and when you're high off life and everything's going great

00:19:36.660 and, you know, you're seeing changes in the mirror and the scale and you're just happy,

00:19:41.000 everything's easy, right? You go to the gym, workouts are fun. But as soon as something in

00:19:44.720 life happens and motivation disappears temporarily, that's when you got to have that discipline,

00:19:49.580 right? That's when you got to have that skill set to say, you know what? I have to get this done

00:19:53.300 because this is what's required of me as a person, as a man. This fits into my values as far as what I

00:19:58.780 strongly believe in, which could be for most people. Hey, I just want to be there for my kids

00:20:03.120 or I want to be the best man I can be, or I want to be there for my wife and I want to be the best

00:20:07.460 business owner and leader that I could possibly be. And that starts with taking care of myself.

00:20:12.080 And so I think we really just have to dig into the fact that, hey man, discipline is a skill.

00:20:15.980 It's not going to be easy. We have to steadily, you know, be pushing towards making this a permanent

00:20:21.320 part of my life. And that may not be a perfect day every single day. That might be me saying,

00:20:26.520 you know what? This shit sucks, but I'm going to get up and I'm going to do it because this is part 1.00

00:20:30.140 of the habit building that I need to do. What do you say to somebody who's wanting to get back on 1.00

00:20:34.380 track? I know a lot of guys that they're disciplined for a while or they get excited or hyped up or

00:20:39.580 motivated like you're talking about, and then they fall off the wagon. How do you get back on?

00:20:43.800 Great question, man. I mean, the thing is you got to take a look at what you know doesn't work,

00:20:47.740 and so that usually is jumping into something extreme saying, you know what? I'm going to go

00:20:51.920 from zero to a hundred. You know, I always compare things to cars. You know, if I'm great at driving

00:20:56.920 a Honda Civic and then I want to jump into a NASCAR race, I'm probably going to get my ass kicked, 0.99

00:21:00.780 right? And I may not come back because it might be really just demoralizing and it might make me feel 0.94

00:21:05.360 like a really bad driver. But if I say, hey, you know what? I can handle a Civic. Maybe it's time to

00:21:09.700 bump up to a big SUV or a big truck, you know, maybe one step at a time, maybe a little bit more

00:21:14.160 luxury sedan. I should be able to handle that, right? I should be able to handle that on the

00:21:17.720 road. It might be a small adjustment. I might be a little uncomfortable at first, and that's cool.

00:21:21.500 Being uncomfortable is part of the game. You have to get out of your comfort zone, but don't get so

00:21:25.220 far out of your comfort zone that you're just swimming in water that you can't handle, man.

00:21:28.920 I mean, you know, we have to take it one step at a time. Patience and consistency are always going to

00:21:33.160 win out versus that temporary motivation that drives you to go from zero to a hundred. Pick a couple

00:21:39.500 things that you know you can fit into your lifestyle. That might be just simple as tracking what you

00:21:44.320 eat, right? I need to take inventory of what I'm eating. What am I putting in my

00:21:47.520 body along with tracking how active I am? How much am I sitting every day? Do I need to be more

00:21:53.360 conscious of how much activity I'm doing? Am I walking enough? Am I on my feet enough? Am I

00:21:58.200 actually spending as equal amount of time on my feet as I am on my butt? That's really important. 0.96

00:22:04.260 If you start with those two things, then everything else becomes easier because it's momentum building.

00:22:08.980 You find success. You get wins because you start to see, hey, maybe I'm not eating as well as I

00:22:13.620 thought I was, or maybe I'm not as active as I was. And that just by changing those two things,

00:22:18.220 you start to see results. So boom, there's some momentum. And then from that momentum,

00:22:22.520 you get a little bit extra motivation and the discipline becomes easier. It's all a path,

00:22:26.860 right? But we have to, we have to start with the shit that's kind of boring and build from there 0.99

00:22:30.820 because that's what works. The extreme stuff that you see in advertisements on magazines, you know, 0.99

00:22:35.240 get ripped in 20 days, you know, build a body of the, she's going to drool over in 10 days or 1.00

00:22:40.880 whatever. Like that, that stuff is just of the blog posts you just put out though.

00:22:46.600 You out of me, man. That was 15 days. That's right. That's right. You changed the days.

00:22:53.180 Well, I want to talk about personality though, too, because I think there is something to be said

00:22:57.320 for diving headfirst into something. I know for me, when I started CrossFit, like three and a half

00:23:02.240 years or so ago, I went from, I'm sitting on the couch watching game of Thrones. Like you were

00:23:06.620 talking about to no, I'm, I'm in here five days a week without fail. And that actually worked out

00:23:12.100 really, really well for me, which I think contrasts with what you're saying of like,

00:23:15.580 just add a few things. I didn't do that. I just went headfirst. So what would be the difference

00:23:19.380 there? Yeah. You know, I would probably argue that your discipline, your ability to stay disciplined

00:23:24.520 might be higher than the average person simply because you have other areas of your life that

00:23:28.540 you've been super successful. And so you might have that mentality. And like I always tell people,

00:23:32.340 there's no cookie cutter approach, right? I, you know, my, my approach might not work for someone

00:23:36.940 else. You know, your approach might be great for someone who has your type of personality where

00:23:40.820 it's like, you know what, I'm just going to do this rain or shine. I'm showing up and boom,

00:23:45.240 that habit becomes a routine rather quickly because that's your personality. There are other people too,

00:23:49.840 that jump in and have no idea what they're getting into. They've never done something like this

00:23:54.320 before. They have no, you know, a history of success. And so they jump in and they, they find failure

00:23:59.180 and they're like, Oh dude, I don't know how to deal with this. I'm out, you know, I'm out. And so

00:24:03.140 I would tell someone, look, you know, if you have this, this desire to go from sitting your ass down, 0.51

00:24:09.440 watching whatever, doing nothing to extreme stuff like CrossFit by all means, go for it. But here's 0.57

00:24:16.700 the trick, go into it knowing that, Hey, I'm committed to this, right? I'm here to do the work. I'm

00:24:21.800 going to show up every day, rain or shine. And if I truly cannot, if I find that this is just too

00:24:26.900 much for me, I need to know what my next move is. That doesn't mean you go in like,

00:24:31.960 like we always talk about, you know, storm the beach, burn the boats or whatever it is.

00:24:35.220 You know, it doesn't mean you go into it with like all these plan B's and C and D,

00:24:38.180 like all these backup plans. You just go into it knowing that, Hey, I'm not just going to give up

00:24:42.520 if this doesn't work. Right. I'm going to try something that might be a little bit better for

00:24:46.120 me knowing that, Hey, there might be that roadblock that you run into. People just go into it,

00:24:50.400 man, with like no plan at all. They're just going to go in and man, this shit sucks. I'm out, 1.00

00:24:54.780 you know, versus being like, man, this stuff really isn't what I thought it was.

00:24:59.040 Okay. Now, now I got to take a look at it and analyze this stuff and then get into something

00:25:03.820 else that makes more sense for me instead of just being like, I give up. And then that's three to

00:25:07.420 six months later. And before they do something else, one of the things that's worked really well

00:25:11.240 for me is understanding that it's about the process versus the results. Of course, when I,

00:25:15.680 when I started back on my fitness journey, about three and a half years ago, I had things that I

00:25:19.760 wanted to accomplish, but I was more focused on the process itself rather than the results.

00:25:24.780 Like I went into it knowing that, Hey, the results are just going to take care of themselves.

00:25:28.500 I've just got to be here and show up every single day. And I think having that focus on the process,

00:25:34.000 the task being tactical, like we were talking about earlier about it really helped me maintain

00:25:38.840 the course over a long period of time and continue to do that, you know, three and a half years later.

00:25:44.340 Absolutely, man. I mean, unfortunately this world has been conditioned to

00:25:47.420 seek out the end result. We think that having a six pack is going to make us happy.

00:25:51.580 We think that having arms that are, you know, ripping out of our t-shirt is going to make

00:25:55.600 everybody, you know, intimidated by us or respect us or whatever. Right. When in reality, it's far

00:26:00.560 from the case. The real beauty of getting in better physical condition or just taking care of our

00:26:04.800 health is the journey. You know, it's like climbing Mount Everest. You know, when you get to the top,

00:26:10.160 I don't think you're living there, right? You're probably going to come back down. The beauty of it

00:26:13.260 is the struggle to get to the top and also the struggle to get back down and go after your next

00:26:18.180 mission, right? Go after the next challenge. And that's health and fitness, man. I mean,

00:26:21.720 you have to fall in love with the fact that it is a lifelong pursuit of greatness, of improvement,

00:26:27.040 of just staying healthy and staying alive. I mean, that's really at the end of the day,

00:26:30.740 what it's all about. And oftentimes we get so, you know, uh, hypnotized by this idea that we're

00:26:36.740 going to land on a cover of a magazine or that everyone's going to think we're hot or we're,

00:26:40.160 you know, in great shape and that's going to make us this better person. But if we go into it as a bad

00:26:44.020 person or unhappy and we get abs, we're probably still going to be just a guy with abs who's

00:26:47.980 unhappy, right? And so we have to fall. We, I mean, there's a ton of those guys running around.

00:26:52.000 And so we have to fall in love with that process that gets us there, dude.

00:26:55.840 Yeah. And I think where you talked about having success in certain areas of your life and then

00:27:00.860 it being able to transfer over, I think that was a really, really valuable comment. And I don't want

00:27:04.760 to gloss over that because I think it's very easy to think that we make decisions in a vacuum or that

00:27:09.400 we can isolate elements of our lives. I've personally found that, that it's not the case.

00:27:13.660 You know, if I'm going to be successful in the gym, I'm probably going to be more successful in

00:27:17.360 my relationship. If I'm more successful in my relationship, I'm probably going to be more

00:27:21.420 successful in the business. I know you and I have had multiple conversations about where does

00:27:25.640 somebody start on the self-help, if you will, journey. And you would advocate that somebody start

00:27:32.280 in the gym. Am I understanding that correctly? Absolutely, dude. It's the lowest hanging fruit,

00:27:36.380 man. I think you and I both agree on this. You know, if you're struggling in

00:27:39.360 your life and you're reaching out for something, somewhere to turn, if you're looking for a quick

00:27:44.000 win, if you really, you know, are looking for something just to say, dude, you're still worth

00:27:47.700 something. You still got this, man. You can still accomplish things. The gym is where it's at. And I

00:27:52.520 can speak from major experience, right? I've been through many struggles in my life, some worse than

00:27:57.620 others. And I'll tell you right now, health and fitness saved my life multiple times, literally saved

00:28:02.500 my life. Like I probably wouldn't be talking to you here or I'd be locked up somewhere if it wasn't for

00:28:07.020 health and fitness. It was something that I could get my worries and put them to the side, right? And

00:28:12.180 say, okay, this is about improving my health. This is making me feel good. It's boosting my confidence

00:28:16.940 because I see improvement. Like if I actually stick with this, this becomes easier, right? And so I can

00:28:22.600 apply the lessons that I've learned in health and fitness to every aspect, whether it's building a

00:28:26.580 business, a marriage, being a dad, which dude, by the way, is something that I'm utilizing health and

00:28:31.880 fitness now as lessons to become a better dad. Because I never had a dad to model and say, okay,

00:28:39.000 this is the man I want to be. I was kind of searching for something to grasp onto in that

00:28:43.260 area of my life. So what did I do? I grasped onto the lessons that I've learned in fitness and I've

00:28:47.740 applied them to my fatherhood journey. And dude, it's paying off big time because it's the same stuff.

00:28:52.680 I mean, it's crazy, but health and fitness truly is a metaphor for life. And so when we're reaching out

00:28:57.160 for something to get us on a right track or help us build or rebuild our life, health and fitness is

00:29:02.800 a great place to start. It could do so much, man. Let's talk about motivators because one of the

00:29:07.020 things that you said was, Hey, if you're chasing the six pack abs or whatever it may be, you're

00:29:10.760 probably not going to be happy. You may not be happy, but it does that by default make it a bad

00:29:16.080 motivator or, or is there a good motivator and a bad motivator? Do you understand what I'm saying?

00:29:20.700 Absolutely, man. No, I mean, dude, getting a six pack, let's not get it twisted. It's a really cool

00:29:24.880 thing. Um, and it's awesome and it shouldn't be something that you take lightly. It's, it's a

00:29:29.580 great accomplishment. Uh, the thing is though, we have to understand what's going to happen after

00:29:34.340 that, right? So if you're driven by the fact that you want to get a six pack, awesome. And I have

00:29:38.920 every confidence that anybody out there who puts their mind to it can achieve something that high

00:29:43.480 of physical perfection or whatever you want to call it. It can be done by pretty much everyone if you

00:29:47.280 do what needs to be done. But once you get there, if you've ever experienced getting there for the

00:29:52.220 first time, which I have, you know, I never had abs until I was in my twenties. And once I reached

00:29:56.940 to that, that point, man, it was kind of a letdown because I was like, dude, I thought this was going

00:30:01.220 to like do everything. Right. I thought getting to this level of, of physical development was going

00:30:05.560 to skyrocket my fitness career. It didn't, you know, it was just like, Oh cool. Do you have abs?

00:30:10.540 Awesome. Good, good job. Thumbs up. You know, now what are you going to do right now? And so there's a,

00:30:15.020 there's a psychological term. Um, I don't have it offhand, but it's basically like, you know,

00:30:18.320 if you're a marathon runner and you run your first marathon and you train so hard for it,

00:30:22.200 man, like you put in work months of effort and practice and you cross that finish line and you're

00:30:26.780 like, boom. And then you wake up the next day and you're like, Oh my gosh, what am I going to do now?

00:30:31.760 Right? Like I have nothing to shoot for, man. It was great, but it's gone now. Like it's done.

00:30:36.180 And so that's why I tell people fall in love with the process because the process is always going to

00:30:39.540 be there. You can have these road marks. You can have these checkpoints in your life. You know, I,

00:30:43.660 I was never a big video game player, but I know if you play those little race car games or whatever,

00:30:47.560 they have like these checkpoints, right? And it gets, it kind of propels you to the next one.

00:30:51.460 So you check in and you have like this, this next goal that you want to hit and you go through this

00:30:55.400 race until you complete, then you go to the next level. Right? And so you got to have these little

00:30:59.040 checkpoints. And one of them might be like, Hey, I just want to lose 20 pounds or Hey, I want to get

00:31:03.180 abs or I want to see veins in my arms or I want to deadlift 600 or like you do, you know, overhead squat, 0.99

00:31:07.960 you know, whatever the hell that shit is. Um, but you know, man, don't worry about it. Oh yes. Sorry. Yeah. Yeah. Um, 0.99

00:31:13.780 so you got to have those short term goals because that can propel you if used properly can propel

00:31:19.040 you to the longer term goal, which I think for most of us, man, most of the people listening and

00:31:23.280 you know, the, the, just human beings, we want to live as long as we can. Right? Like we don't want

00:31:28.260 to die young. We don't want to be on our deathbed and be like, damn, I just wish I wouldn't have eaten 0.97

00:31:32.540 so many damn cheeseburgers. Like they would have been, they're good, but I would have taken them all back 0.99

00:31:36.840 if you could have given me another, you know, three days on this earth. Right? Like that's the moment we

00:31:41.540 never want to be it. So our kids or our spouse or whoever we care about, the loved ones or just

00:31:47.300 friends that we're surrounded by, nobody wants to leave, you know, behind these people that we care

00:31:52.380 so much about. And so that's the longterm game, right? Pushing and being, you know, the best man

00:31:57.960 or woman that we can possibly be, uh, while we are on this earth, right? Giving back, being an ultimate

00:32:03.760 human being, being a godly person that starts with taking care of yourself, man. Anybody who says any

00:32:08.760 different, I would challenge them a hundred percent of the time, but along the way, it's awesome dude

00:32:13.640 to have these like little checkpoints, these little victories, abs, maybe doing a contest,

00:32:17.960 maybe deadlifting twice your body weight, whatever it is. But those are just boosters to get us to that

00:32:22.380 longterm picture. Yeah. I know that's certainly been true for me. I started with Spartan races and I did

00:32:27.920 like a three mile sprint and then I worked to a nine or eight mile race and then a 12 to 15 mile race.

00:32:34.180 And then the Spartan gogi. And so constantly elevating and improving and chasing the next 0.99

00:32:39.220 big thing has kept me on track because there are a lot of guys out there. And I've talked with a lot

00:32:43.760 of men who don't have any sort of motivator or they don't know when to get, I'm like, man, just sign

00:32:50.460 up for something and then force your hand. Cause you have to get in shape. That's what I did.

00:32:54.180 I signed up for events and then I told tens of thousands of men who are watching what I'm doing

00:32:58.980 that I'm going to do it. So it kind of in a way forced my hand that helped to provide a lot of

00:33:03.460 motivation for me. Yeah, dude, I, you know, you, you do need to get out of your comfort zone.

00:33:07.860 That's step number one. If you think you're going to be in a comfort zone for the rest of your life

00:33:11.580 and get in better shape, Godspeed to you, right? It's, it's probably not going to work. You've got

00:33:16.400 to set yourself up. And I always tell people this to chase failure, man, like really do just go after

00:33:21.500 because failure, whether it's in the gym or maybe it's with your diet is a great thing. If used properly,

00:33:27.700 it's a sign. It's like a, a flashlight on what you need to be focusing on. Maybe like with you,

00:33:32.800 you know, you're in the gym, you're doing CrossFit and you have these exercises that maybe

00:33:37.080 are just really challenging. Maybe you can't get the form down and you keep failing and failing,

00:33:40.440 but instead of giving up and be like, damn, dude, I'm such a loser. Like I have a cool beard and stuff, 0.97

00:33:44.520 but you know, I'm, I'm a loser. I can't do a hand clean or whatever. You know, you go back,

00:33:49.320 you say, no, dude, this is what I need to focus on. My, maybe my, you know, hip hinges weak,

00:33:53.440 or maybe my posterior chain needs a little bit of work, right? Awesome. That's what you go after.

00:33:58.380 Do the most successful people on the planet fail more than anybody else. If you line up all their

00:34:02.480 failures next to their successes, you'd have probably 10 times as many failures as you do

00:34:07.200 success. And that's why they're so successful because they fail as much as possible. So I tell

00:34:12.680 people all the time when it comes out, the fittest man, you know, fail early, like find out what

00:34:16.300 you're not great at, whether it's maybe you don't get good sleep. Maybe it's your stress level sucks. 0.99

00:34:20.680 Maybe it's your nutrition. Maybe it's your workouts. It's probably one of those four or a combination 0.99

00:34:24.500 for most people and find out like where you're failing on those aspects and then fail as often as you

00:34:30.520 can. Meaning go back and practice because practice is a controlled way to get better at those things

00:34:36.380 that you're failing at. And then fail as often as you can and fail forward, right? So what that means

00:34:41.040 is like you do with CrossFit, you go in the gym, maybe you don't, you're not good at a certain thing

00:34:44.580 or a certain Metcon or whatever. Well, you don't just go, okay, that's great. I'm done. You're

00:34:49.420 going to get better. You're going to go back. You're going to practice and practice and practice.

00:34:52.860 You're going to keep getting better until you reach new levels. And then you're going to keep

00:34:55.320 failing so that you find out what you need to get better at from there.

00:34:57.980 Right on. I love it, man. Let's get specific because this time goes so quick. I can't believe

00:35:02.220 we're already bumping up against time, but let's get really specific on some of this stuff. Cause

00:35:06.280 I know guys are listening to this right now and they're like, great, cool, whatever. Now what,

00:35:09.720 like, what do I do? So what I want to do is I want to break this down into a couple of different

00:35:14.340 areas. So let's talk about food first. What can guys do maybe three to five quick tips that men can 0.91

00:35:20.180 implement in their lives to enhance their nutrition and the food intake?

00:35:24.700 Yeah. So the first step, man, is just understanding that most of the nutrition information

00:35:27.940 out there is bogus. It's probably a lot of myths you've heard. And so you're going to have to kind

00:35:32.280 of unlearn and relearn some things when it comes to nutrition. But the easiest place to start

00:35:37.100 is stick to natural foods, like foods and as close to their natural state as possible.

00:35:42.260 We didn't talk much about my story, but when I was 80 pounds overweight, man, it was often because I

00:35:46.600 was eating out of comfort and eating to suppress emotional baggage that I had. I was depressed,

00:35:51.220 but I was eating a lot of junk, man, which when you're eating a lot of junk,

00:35:54.260 like that processed food and the candy and the pizza and all that stuff. Not to say that stuff

00:35:59.320 can't be included in moderation, but dude, that stuff is made to literally make you want to crave

00:36:04.680 more of it, right? It's processed in a factory. It's scientifically put together to basically tell

00:36:10.600 your appetite to chill out and not tell you that you're full and make you want to eat more of it.

00:36:16.360 So it's like almost impossible to get satisfied with eating that kind of junk. So get rid of that

00:36:20.260 and stick to produce, right? Vegetables, fruits, meat, right? And then as you get comfortable with

00:36:27.320 that, start including things like carbs, rice, potatoes, but things that are as close to their

00:36:32.500 natural state as possible. Number two would be drink water, dude, like water, coffee, forget about

00:36:37.960 the soda. I know it won't be easy at first. It's going to take some time, but cutting that stuff out

00:36:42.760 will help you kind of get back to square one, which is the natural state that your body is supposed to

00:36:47.180 be in, where you don't have all these weird cravings and you're constantly hungry. That

00:36:51.160 leads me to number three with nutrition, and that would be listen to when you're actually hungry,

00:36:55.540 right? So for guys, especially, this applies to us men more than it does women. We need to fast 0.87

00:37:00.840 more, right? I'm a big believer in intermittent fasting, which does a couple of things. Number one,

00:37:05.120 it teaches you what hunger actually feels like, right? We need to know that because if we are,

00:37:10.160 we're just eating because we're bored or it says, oh, it's noon. So I have to eat, you know,

00:37:14.060 I'm like a robot. It's noon or it's, you know, breakfast time. I have to eat breakfast. If we're

00:37:18.720 not actually hungry, dude, all we're doing is putting fuel in a machine that's not, doesn't

00:37:22.000 eat it, right? You're, you're, you're filling up gas in a gas tank that's already full, dude,

00:37:25.000 like relax. So start listening to your body. It takes time, dude. This is a skill that will not

00:37:31.160 happen overnight. I want to stress that as much as I can, but if you start with fasting, so maybe

00:37:35.560 once a week, just push your breakfast back until you're, you know, actually freaking hungry.

00:37:39.780 Maybe try, you know, four to six hours after you wake up, push that to eight the next week,

00:37:44.220 and then try to get as high as 24 to 48 hours, because that is actually going to teach you more

00:37:50.060 than it will help you lose fat. It's going to teach you what it means to be hungry so that you can

00:37:54.260 schedule your meals around when you're actually hungry, because that's going to help you control

00:37:58.460 your food intake more than anything else, right? Because we often just eat out of habit, out of

00:38:02.660 routine because it's noon, breakfast time, dinner time, whatever. Start to eat when you're hungry.

00:38:06.720 Those are my top three tips, man. Natural foods, water, intermittent fasting.

00:38:10.320 I like the intermittent fasting because I know where I get into trouble with my food

00:38:13.260 is late at night. And it's not even like you said, because I'm hungry. It's because I'm bored

00:38:16.920 because all throughout where I can go, I can go all day long without food, without lunch,

00:38:21.300 because I'm busy. I've got things to do and I'm active. But when it comes to sitting down and

00:38:25.140 resting, it's like, okay, now I'm supposed to eat, right? So I really liked that idea of knowing

00:38:29.980 when you're actually hungry versus when you might just be bored.

00:38:32.820 Yeah, dude. Intermittent fasting is one of the biggest things I've implemented in my fitness

00:38:37.020 career. It's changed the game for me. I can eat more food when I'm actually hungry, which is just

00:38:40.580 like you, dude. It's at night and we've kind of wound down for the day and we're sitting down,

00:38:44.820 relaxing maybe for a few minutes and we're like, man, I'm kind of hungry. So if I have calories

00:38:48.180 that I can play with at that time because I didn't eat during the day when I wasn't hungry,

00:38:51.940 then we're off to the races, man. A fat loss and being healthier is much easier.

00:38:55.420 Yeah, definitely. Let's go to exercise and then we'll start winding this thing down. What are three

00:38:59.960 tips that you have with regards to exercise? Yeah. Number one is we need to know how much

00:39:04.520 we're moving, right? If we actually break down our day, it's almost kind of scary if you think

00:39:07.880 about it. So if we are a commuter and we go to a job and we sit in an office, which a lot of people

00:39:12.200 do, we're in the car for however long in the morning. If you're blessed to live right down the

00:39:16.460 street from where you work, great. But a lot of people drive 30, 40, 60 minutes to work there and

00:39:22.260 back. So that's already a couple hours out of their day potentially. Then you're at a desk,

00:39:26.380 right? And so if you're at a desk for eight hours with minimal breaks to walk around or stand up and

00:39:31.240 take a phone call, the amount of time that you're sitting down is pretty excessive. If you couple

00:39:36.260 that with coming home, sitting down for a meal, sitting down to watch TV or the big game or whatever

00:39:40.980 was on, then all those hours sitting down start to add up and your activity level is pretty low.

00:39:46.420 And so an easy win for guys is start tracking your activity and schedule time to be on your feet.

00:39:51.800 So that would mean taking the stairs more than the elevator, standing up when you're taking phone

00:39:56.380 calls, schedule walks, you know, cut out a lunch 15, 20 minutes early and go for a walk, dude. Like

00:40:00.800 it's not going to, you're not going to lose your man card because you did it. Like it's actually

00:40:04.420 going to help you lose weight. That's number one. And then number two is don't get blinded by these

00:40:10.040 workout routines to tell you you got to train, you know, five, six, seven days a week. I'll tell you

00:40:14.600 right now, my best before and after clients train three days a week, Monday, Wednesday, Friday,

00:40:18.980 they crush a resistance training based program that is helping them progressively get stronger.

00:40:24.380 Right. And then as they kind of master that, you can start to add in things that are more high

00:40:28.640 intensity, almost like CrossFit, where you have, you know, things that challenge your cardiovascular

00:40:32.380 things that push you way out of your comfort zone with exercise selection and technique, but three days

00:40:37.840 a week of resistance training. And then the third thing, man, which I think is highly underrated

00:40:42.240 or probably never talked about really, it's like it's, it's hiding, but it's, it's active recovery.

00:40:47.000 Okay. And what that means is you've worked out, right? You're active and stuff, but on days that

00:40:51.620 you're not working out, dude, just stay moving. Like don't, you know, if it's a weekend day and

00:40:56.740 maybe you're not training that day, do something active with your family, like go for a hike,

00:41:01.380 chase your kids around. Don't sit around, man, because that's only going to actually lower the

00:41:06.680 chances of your body building muscle. Think about it, man. Like why would the body build muscle if you

00:41:10.140 don't actually use that muscle that you're building in the gym? Like you actually have to use it,

00:41:14.120 right? So get active, build something, chase your kids, dude. I went to the, uh, trampoline with my

00:41:19.080 kids, trampoline park with my kids this past weekend. That'll crush you. Oh my God, man. I

00:41:23.540 haven't been that sore in a while. And I was like, dude, this is kind of scary. Cause I work out a lot

00:41:27.280 because it's, it's what I do for a living. But, um, I was there and I left and the next day I woke

00:41:32.180 up and I'm like, what did I do to myself? But I realized, man, I got to use those muscles more.

00:41:35.720 So like I got to incorporate more stuff that's working on those kinds of plyometrics and whatnot.

00:41:39.800 Right. Cool. Very cool tips. Josiah, like I said, man, we're running down on time. I do want to ask

00:41:45.760 you one question and that question is what does it mean to be a man? Being a man means doing the work

00:41:52.440 plain and simple, man. The motto I live by in my life is you get what you want if you do the work.

00:41:59.220 And that doesn't just mean in business or, you know, in your career or in the gym. It means do the

00:42:05.000 work as a dad. I'm very passionate right now about fatherhood. It's something that I'm exploring

00:42:09.700 heavily with the book that I'm writing right now, uh, coupling that with fitness and how the lessons

00:42:14.680 in fitness helped me become a better dad. But I have to do the work, right? And especially with

00:42:18.840 my marriage, you know, I, I come from a history of divorce. I come from a history of abuse and

00:42:23.980 it's taken a lot of effort and work to get past those things and start a new as a dad and as a new

00:42:30.780 husband and just as a man. Right. And so do the work, man. That's what it means to be a man.

00:42:36.080 Right on. I appreciate that insight. How do we connect with you? I know you've got some

00:42:39.260 coaching programs available. How do we find out about those things and learn more about what

00:42:42.980 you're doing? Yeah. Easiest way to connect with me is on pretty much every social media

00:42:47.000 platform. It's at Josiah fitness. Um, I have my own podcast. You have been a guest officially

00:42:52.320 once your second episode will be coming out shortly. Um, and that is the fit man project

00:42:57.740 on iTunes, Google play, Spotify, it's everywhere. Fit man project. We have some amazing guests like

00:43:02.940 yourself. Um, come on and talk about how health and fitness has impacted their life. And then

00:43:07.220 my website blog is the true transformation.com. That is my health and fitness company where we

00:43:12.640 coach people, uh, show them how to use health and fitness to better all areas of their life.

00:43:17.060 Right on, man. We'll make all those connections. So the guys know exactly where to go. Josiah,

00:43:20.260 I appreciate you. Uh, we've built a friendship over the past year and I've been impacted by,

00:43:24.740 by what you're doing and your work and our friendship. So thank you so much for coming on

00:43:28.380 imparting some of your wisdom. I'm glad you joined us today.

00:43:31.420 Thanks so much for having me, man. The friendship that we have is invaluable. So I'm excited

00:43:34.980 to see where it takes us, bro. Guys, there it is. Josiah Novak. As you can see,

00:43:40.260 the man knows what he's talking about and his practical approach to getting in shape is one

00:43:44.140 that I think we could all do well to implement in our lives. If you liked this show, share it with

00:43:49.180 another man. And if you would both Josiah and I want to hear from you, I'm extremely, extremely active

00:43:54.100 on Instagram lately at order of man. Uh, so is Josiah, but you can let us know what your thoughts are on

00:43:59.100 the show and what you'll be doing about it in your life on Twitter, Facebook, Instagram,

00:44:02.980 wherever you might be. Just make sure to drop us a line and tag us guys. As I sign out, make sure

00:44:07.900 that you get registered for this meetup January 26th, 27th in Nashville, 2018. You are not going

00:44:15.680 to be disappointed. You're going to be inspired. You're going to be motivated, but more important

00:44:18.960 than that, you're going to have the system, the tools, the structure to do some big things in your

00:44:23.460 life in 2018. You can get registered at order of man.com slash Nashville. I hope to see you there.

00:44:28.720 Also, I did not mention this today. The iron council. This is our exclusive brotherhood,

00:44:33.740 uh, takes things well beyond what we're going to do in Nashville over a couple of days. And we've got

00:44:38.120 the structure, the system, the guidance, the direction, the support we've got teams, we've

00:44:42.360 got accountability, we've got challenges, we've got assignments, you name it, we've got it.

00:44:46.800 And guys are producing big, big results and improvements in their lives. You can check that

00:44:52.020 out. Our exclusive brotherhood, the iron council at order of man.com slash iron council.

00:44:56.520 I hope to see you in the iron council. I hope to see you in Nashville so we can shake hands.

00:45:01.060 But until next week, gentlemen, take action and become the man you are meant to be.

00:45:05.800 Thank you for listening to the order of man podcast. You're ready to take charge of your

00:45:10.060 life and be more of the man you were meant to be. We invite you to join the order at order of man.com.

Order of Man - January 16, 2018

148： True Transformation Through Exercise and Nutrition ｜ Josiah Novak

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