How To Stick To Your Fitness Goals

00:00Hey, hey, real quick, if you want to learn more about macronutrients and understand that methodology on how they can help you achieve your body composition goals of changing the way your body looks, I put together a free 15-minute training where I dive into macronutrients and how you can control your body for the rest of your life with them. That link is in the description below. Click on it after listening to the show today. I'm somebody that if I say I'm going to do something, it pains me inside if I don't follow through on it. And so given how busy I was in that time frame, again, taking care of my grandmother, working in the emergency room and going to nursing school full time, I still showed up to go to the gym. I still showed up to meal prep. I still showed up to track to eating all of my meals throughout the entire day, getting ready to compete in my first bodybuilding show that year later on in November. And I still got it done.

00:48What I think about why people, I'm always like, why, why, why, why is this your excuse? Why are you saying lack of time? What always boils down to the reason to me is What is going on, you guys? Welcome back to The WarriorBabe Show with Nikki Stott, co-founder of Warrior Babe. And on this podcast, we talk about mindset, methodologies and tactics that will help you lose body fat, build muscle, be strong and feel insanely confident. I am your host, Nikki Stott, and welcome back to episode 127. What's up, you guys? I am so excited to be back with y'all. I know you guys have experiencing many episodes here and throughout the new year in January and December. That was us really gearing up for this, what we're going to call season two of The WarriorBabe Show.

01:43So we've officially closed out season one and we are introducing now a season two, you guys. And I am so excited, man. Season one was a freaking blast. You know, we kicked off and launched The WarriorBabe Show back in January of 2023. Its birthday was January 9th. And being that in 2024, now it's a year old. And season one was so much fun. We had some epic guests on. We had Sal DeStefano. We had Dr. Cabral. We had many of my friends on at the beginning and many, you know, just amazing guests and insights and education and knowledge coming from them.

02:20And then, you know, just having a blast with y'all and the episodes that have been produced. We produced what over 120 in season one. So let's freaking go, guys. I'm super excited to be back here with you guys and to kick off season two. We have some pretty cool guests in the lineup to come this season and also just, you know, diving back into creating these real raw, honest, no bullshit episodes with you guys. So by the time this episode goes live, it'll be the second month of the new year.

02:53So, first of all, guys, I hope you got amazing holidays. I hope that you guys have all endured the pretty chaotic snowstorms that have been going on throughout the U.S. As I'm filming this episode right now, we have about like three, four inches on the snow here in PA. And yeah, I hope you guys stayed safe through the winter. Maybe even more are going to be coming. But as it's going live, yeah, it's the second month of the new year. So February 5th is this episode that is going to be dropping on this date.

03:26And what I want to talk to you guys today about is like this, the new year, right? The resolutions that you guys set, speaking to those, speaking to stats on resolution, retention, you know, speaking to some common challenges or setbacks that you guys may be experiencing and especially leading into the second month of the new year, right? There's probably you guys set some goals and maybe it's like maybe you guys are rocking that out of the gate. You know, maybe you guys are like crushing it.

03:57You are sticking to your resolutions. You're showing up for yourself. Pat yourself on the back for that. Maybe you've had a couple of days where you kind of fumbled, stumbled and, you know, then you picked it right back up. Pat yourself on the back for that. And then maybe there's some of you guys that are just, you know, experiencing the fact that what you said that you would commit to, you're no longer committing to right now. And I want to be able to speak to you guys for that. So I want to like celebrate the ones that are doing their thing and showing up. And then I want to speak to you guys that may be struggling and feel like, oh, like you just can't trust yourself

04:31or you feel like you're, you know, quote unquote a failure because you said you were going to do this and now you're not doing it. And you feel like maybe you're just going down the rabbit hole of which you, you know, went down in 2023. And I want you guys to know before I even like dive into the episode right now is like you have so much more time in this entire unit into this entire new year. And, you know, being unrealistic with yourself is one of the most common pitfalls a lot of people fall into is that you expect yourself to be 100% out of the gate.

05:08And you got to be real and honest with yourself that you are human and human makes humans make mistakes. You're not perfect. You're imperfectly perfect. And so if you've stumbled, you know, just recognize this as your opportunity to pick right back up and start immediately after this episode, right? Or start tomorrow and just recognize, okay, you made a couple of days that were that you weren't sticking to it or maybe like a week or two weeks. But like that is such a small amount of time in the 52 weeks of the entire year.

05:43Okay, so first what I want to talk about is just like recapping these common New Year's fitness goals that maybe you guys have. And I want you guys to be reminded too, when I first started my fitness journey, I was a New Year's resolution baby. So I feel this is near and dear to my heart. Back in 2015, I was like, hey, I'm going to do this. I'm going to show up for myself this new year. And I know that at the beginning of my journey, there was tons of like tripping over my own two feet, right? As an analogy.

06:14So if this is you, know that I got you. Know that you're going to feel good coming out of this podcast. And I hope that this podcast helps you. But recap, right? So the most common New Year's goal that people set is the losing weight, right? So a lot of people often set this type of goal to shed a number of pounds, usually driven by the desire of like, oh, summer's kind of around the corner. Or I want to look better. And I want to feel better in my appearance. And, you know, I want to feel more confident in my skin, which is all great stuff, right?

06:47Another one is maybe gaining more muscle. So this goal focuses on building more muscle mass through, you know, proper strength training and proper nutrition. And as a lot of you guys that I speak to, you guys want to be more toned, right? And so an aspect of being more toned is just gaining more lean muscle to your body. And in order to do that, you need to be incorporating strength training exercises majority of the time. And you need to be hella consistent with eating enough of the right nutrition, aka macros, protein, fats, and carbs to keep up with you getting to that goal, right?

07:21So maybe like some of your New Year's resolutions were like, I'm going to get better with my macros. I'm going to learn macros. I'm going to track my macros. I'm going to be eating more protein. I'm going to do strength training over, you know, all of these fitness classes that I've been involved with. Whatever it may be, that's your goal. That's particularly mainly the women that I speak to and you guys that I speak to. And maybe like you're falling off. Like we'll get to that in a second. Maybe you've set a goal for running a certain distance, right? Maybe you've set targets to run a 5k or 10k or, you know, you have a marathon on your site this year.

07:53Those are goals that people do set. Maybe it was just to be more active. Maybe it was to get in more steps, right? Maybe more metrics that lead to a more active lifestyle. You're going to take the stairs rather than take the elevator. You're going to park further away, a target so that you can walk more. All of these things are more incorporated into like your daily routines, right? And what I want to share with you really quick is something that I'm specifically doing with my New Year. So maybe you can take it and you can run with it. But even me, nine years now, nine years into my journey.

08:28Man, that's crazy. Pretty cool to think about though. Nine years into my journey, I'm still focusing on implementing daily routines, aka daily habits that I can get better at being more honest with and more consistent with, right? So like for me, the first two weeks into three weeks of this new year, I am solely focusing on keeping the promise myself to get 10K steps a day.

09:01And I have been able to keep on one of 15, 16 day streak leading into. And I couldn't be more proud of myself for that small goal, right? I'm somebody that in the 2023 did not focus on this goal whatsoever and had so many more days than I wanted to under 10K steps. And you should no matter what, make this a goal for yourself to hit 10K steps a day. So what I'm doing is I'm just focusing on that small goal, right? And then a small habit really. And then what I'm going to do is I'm going to, it's called habit stacking.

09:33A great book is Atomic Habits by James Clear. Man, I've read that book over and over and over again. And he mentions this concept of habit stacking. And so once I've nailed down 10K steps, I am comfortable with it. I know that I can commit to it. I'm following through on it. I'm three weeks into it, right? It's down pat. It's becoming a habit. Then I'm going to habit stack another thing. And that's going to be water. I know that I can do way better with drinking more water throughout the day. I preach to clients. I preach to myself.

10:03Try to that. I'm like, hey guys, get 100, at least over 100 ounces. Of water a day or upwards of 128 ounces of water a day. That is prime for what your body needs. For all the cellular activity, you know, the muscle structure you're building. Your body needs that type of water. Not no like pound per pound, ounce per pound, whatever. No, like you need the like upwards of 100 or over 100. And you guys are probably like, oh my god, I can't drink that much water. Yes, you can. Right? Start early and early. That way you're not peeing throughout the night.

10:34I know this. I've heard that so many times. And you can do it. You just got to commit to it. So I know I'm going to habit stack water once I can at least commit and stay committed. Or I am already committed to it. But the walking, right? And so like what you guys can do is you can figure out the habits that you really want to work on. You really want to embed in yourself. Maybe it's the tracking macros aspect, right? I have nailed that down. It's so easy for me to do. I can do it with my eyes closed. I can do it in a matter of three minutes. I can log my entire day inside of my fitness pal. That's not really something I need to personally work on.

11:06Maybe that's something you do, though. And you can start implementing that two weeks in, right? You're consistent with it. You're following through with it. And then you can habit stack something else, water. And then you can habit stack your steps, right? It's not about, and I'm going to get to this in a second. Actually, I'm going to save it. Because it's actually something a lot of people do. So stay with me. But that's something that I do for myself, right? All of those things I just shared with you, I'm habit stacking into my, so those are my resolution goals that I'm focusing on. Along with like, I broke it down into YouTube.

11:38You guys can check it out at Warrior Babes channel. I broke down how I'm going about my whole new year in different types of phases. So I even talked through, you know, the first quarter of the new year from January to March. And then I broke down March or April to like June, and then July to October or September, and then even the rest of the year. And it is just a ballpark of what I'm trying to do for the year. But that would be even more insight to you guys if you want to go check it out. How I like, I think about breaking it down, how I need to focus on this concept, my nutrition,

12:12this concept, my workouts. And, you know, if I'm going to try and run a little bit more, all of these things is implemented in that video. And I dive in way deeper there on what my personal kind of resolution slash plan is for 2024 with my body composition. But commonly speaking, what I just said, this is what you guys are normally focusing on, losing more weight, getting more tone, building more muscle, you know, more active goals of getting more steps or taking the elevator, not taking the elevator, taking the steps, parking further, you know, these are just a ballpark idea of what your resolution could be.

12:46And so I want to just take those. And in a second, I'm going to talk about just maybe common challenges that you're experiencing right now. But what I wanted to first share with was, I found this pretty, pretty interesting, was the statistics of, you know, New Year's resolutions and that retention of which people actually keep their promises or actually keep the resolutions that they set. And it was super interesting. So, hey, hey, just want to drop a huge appreciation to you guys listening to the show. It means a lot. I hope you guys are enjoying it. And there's so much more to come with it. If you are enjoying it, hit the subscribe button.

13:18I'd appreciate that tons. And also, it would help this podcast reach others who need to hear these messages too. This is like the latest update since 2023 of April of last year. There was a study from the University of Scranton that suggests that only about 19% of individuals actually stick to their New Year's resolutions each year. 19%. So, think about it. If you actually follow through with your New Year's resolutions, like, even if you fumble, which I'm going to talk about in a second, even if you've, like, you know, tripped over

13:51your own two feet, even if you're like, oh, you know, you failed for, quote unquote, failed for a week. You know, you could still pick back up and you could still say by the end of 2024 that you were of the 19% of individuals that actually stuck to their New Year's resolutions, right? So, focus on being in that 19%. And you still have so much time to be in that 19%. Another survey, which was crazy to read, was, and this is like falling into where this episode

14:24is going to be going live and sharing with you guys. So, this will be kind of what you, if you can, like, relate to it, think about it. But approximately 80% of New Year's resolutions fail by the second week of February. What? 80%. That is a lot. That is a big number for the amount of, like, people that set resolutions and then they fail. 80% by the second week of February. And what was even crazier to read is that there's, this research indicated that gym attendance,

14:59so it typically surges, right? We all know this. We go into January 1, right? Wanting to go to the gym, hitting the gym more often and getting our memberships, yada, yada, yada. It typically surges 30% to 50% in January. But, but, take a guess. Where do you guys think that it actually starts to return to normal? Normal. I kind of just gave away the statistic in the last thing that I just said. But, anyway, mid-February to March is where gyms see the typical attendance return to normal.

15:34So, it surges in the beginning of January and then it returns to normal by mid-February into March. That's crazy, right? And then I could even dive a little bit deeper on what I, what I found too as well is age. So, ladies and majority of the women that I speak to that are probably listening to this podcast, people that are those over 50 years old have a success rate of about 38%,

16:06or let me say this, let me say it this way. People in their 20s are more likely to achieve their resolutions than those over 50 years old. With a success rate of about 38% for the younger age group compared to about 16% for the older age group. And so, when I was reading these, I was like, wow, why does that happen? And one of the first things, and I'm going to kind of segue into like the common challenges and setbacks that I feel like people experience.

16:38But I was like, why is it that I'm like trying to compare myself to my 20s? And I'm trying to like think about the clients that I work with in their 50s. And I'm thinking about like what our coaches say when new clients come on board, especially in this like new year of time frame, which is what we're experiencing a lot right now. And I'm sure we're only going to keep experiencing it as we go into February and March. So like this is this is the one thing that came to my mind was like, why, why, why, why, why is it that the 16% of older,

17:10the older demographic, you know, they see that it significantly is different in regards to the younger when it comes to the resolutions and keeping up with them. And it was not seeing immediate results. So and this is like, you know, you could probably be like, damn, yeah, fuck, you know, maybe a lot of you guys are like, shoot, yeah, that's me right now. You know, I'm a month in. I thought that I would be seeing some type of some type of changes. Maybe you are maybe you're not seeing them as fast as you would want to.

17:43And so this is one of the what I think personally, one of the main reasons why people give up because they don't see quick enough results. And what I just want to take the time this space right now, my friends that are listening to this is to send you a friendly reminder. That no matter where you're at in your fitness journey, you have to think that it didn't take you to get it didn't take you where you where you are right now, right?

18:15Or the where you were at when you started your journey, it didn't take you one month to get there. Meaning like if you put on a lot of weight, put on 10 pounds, you put on 20 pounds, it didn't take you a month to put on those 20 pounds. And it's probably been years, it's probably been five, 10 years, you've been struggling with this thing. You've been struggling to get to your goal, you've been trying so many different methods. And so I just want to remind you that you these goals that you're striving for out of the gate in the new year, you save these resolutions, maybe you're committed, right?

18:48You're showing up for yourself to the people that I was talking to at the beginning of the podcast, like giving yourself the pat on the back. You're like, why am I not seeing the immediate results I want to? Or you're the other category of women listening to this podcast. And maybe you were only 50%, you know, on board, you were on pace the first two weeks, and you fell off the last two weeks. Then think about it like this, you're going to get 50%. If you're giving 50%, you're going to get 50%. So you're only going to have to do the results that you could be getting, right? And maybe you are further along the process, and you are committed.

19:19But you got to remind yourself that like, where you are, where you were when you started the journey didn't, it, the body composition didn't come in that short of, in that short amount of time, right? The where you like, feeling uncomfortable in your skin. It didn't happen in one month. It happened over a long progression of time. And so you know what I'm going to say. But I just need to remind you guys that the journey that you are on right now, the biggest thing that you could implement for yourself is patience and consistency.

19:56And so I love to remind you guys that if you can accept that your journey is going to take you upwards of nine months, upwards of a year, like the warrior babes that join our community, community come in with a commitment, understanding that it's going to take a year, they sign up for 12 months. No more of this BS, three month, six months. It's like, we tell you out of the gate, you got 12 months, you got 12 months to, first of all, the first couple months is you just trying to get.

20:27Used to this new routine, used to this new lifestyle and like, pretty much readjusting something so you can stay committed, right? And you're going to fumble here and there at the beginning. And then it's like, okay, you got the groove around like month three, month four. And you're in that groove. And then this is where like steady 90 days being committed, 80, we say we have a, we have a 10, 8, 10 principle at Warrior Babe. 10% knock it right out of the, the top 10%, right? They knock it right out of the gate.

20:57They're committed. They're fully showing up. They're doing the workouts. They have some type of history, right? And fitness. They have some type of understanding with macronutrients. They have done strength training workouts. So they come in, they're like, dude, I'm here. I just need the accountability. I need the coach. I need the plan. And I'm going to execute. Those guys get results like immediately right out of the gate within two to three weeks. And more so of like energy, increased mood, sleeping better, and maybe some physical changes, right? And then we got the 80%. We got the 80% who come in.

21:27They're committed. They're ready to go. But like they're experiencing that first one to two to three months of like, okay, I'm in this online space. I'm working with an online coach. I'm getting used to all of the systems. I'm committing to changing some of my routine around. I got to understand meal prep. I got to learn macronutrients. And so like 80% of those babes usually takes a couple of months to get their feet wet in it. And then like to stand firmly on the ground. And then like month three to like on is where they're going to experience amazing changes.

21:58We usually say like 90 to 120 days. And then we have like the rest, the 10% that never leave the starting line. That literally commit to the program and don't show up for themselves. And then some of them blame the program. And we're like, it ain't the program because we have had 16,000 women come through this program. I'm having incredible results. So it's you. And you have to accept that. You have to be honest with yourself there. Because trust me, programs work. It's just your level of commitment. Your level of showing up to it. I told you this is no bullshit podcast. So I'm bringing it real, raw and honest to you guys.

22:30So and it's the 10% never leave the starting line, right? That's our 80-10 principle. And majority of the people that can be patient and can be consistent and can be understanding that there's, especially the ones that don't know macros and they're coming in and we're teaching it to them and we're helping them understand it. They can accept the fact that maybe by month three, it's like, okay, I'm ready to go, right? Or the other ones that come in, they're like, I know this stuff. I'm ready to show up. Patience and consistency. I got it. No problem. Guys, that is how you accept the fact that this is just a part of your journey.

23:04And you know that immediate results out of the gate, unless you are a little bit seasoned, is not going to happen. Ladies, are you feeling frustrated with body changes you're experiencing during menopause? It's time to take control. If you're between 45 and 65 years old and tired of struggling with body fat and muscle loss, Warrior Babe is here for you. At Warrior Babe, we've helped over 18,000 women just like you lose body fat, build toned muscle,

23:40and understand their bodies better with personalized plans based on hormone and thyroid testing and more. Imagine knowing exactly what your body needs to see real results and results that last. Look, don't wait anymore. Take charge of your health and join our community of strong, empowered women. Visit warriorbabe.com forward slash apply today to start your transformation. That's warriorbabe.com forward slash apply. All right, let's get back to the show.

24:14Point blank. Okay. Some other common challenges, setbacks that a lot of people experience is lack of time. So finding the time to commit, finding time to do the exercises, right? Especially those of the busy work schedules and family commitments. But I want to debunk that right now with you guys. Lack of time. When I first started my journey back in 2015, as I shared with you guys, I was a New Year's resolution baby. My life couldn't have been more hectic.

24:46My, way more hectic than what it is right now. Running a company, owning a company, running a team of 40 coaches. It was showing up for content, creating content. You know, taking care of my dog, Maverick, right? My life is busy, but my life was nowhere near as busy as when I committed to my fitness journey. At this time in my life, I will remind you, you can listen back to this in episode number one in season one of the podcast. I was in nursing school. Full time.

25:16I was taking care of my sick grandmother at the time. I lived with her. And so I would take care of her in the morning. I would get her up. I would get her dressed. I would help her with her makeup. I would do her hair. Some days I would shower her in the morning. And then I would take her downstairs and I would cook her. I'm going to start tearing up because she passed away a couple years ago. And just thinking about it, you know, it makes you really grateful for the times you spent with her during that time. But and still showed up, right? So I would cook her breakfast.

25:47And then I would get her, you know, comfortable in her chair so that I could then go to school. And then on some days, my grandfather would support and doing those morning activities with her. And I would be working in the emergency room for eight hours to 12 hours a day. So like the time that I had for myself, I had to make it and I had to commit to it. So after an eight hour day in the ER where I didn't have classes, I would be at the gym right after.

26:18If I had classes all day, I would be the gym right after. If I worked a 12 hour shift, I would be at the gym right after. And I would even be taking care of my grandmother at night too as well on some days where me and my grandmother, grandfather would like flop. I would do majority of it because my grandfather was like 80, 85 years old at the time. You didn't know how to cook. I remember the first time you cracked this egg for the first time and cooked an egg. My grandmother did everything. And so I took care of her at night, right? Got her ready for bed, put her in bed, put the TV on, made her comfortable, all the things.

26:50And then, you know, we still had to like had a meal prep, had to cook. My life was busy. Okay, you guys get it, right? And I still committed to doing the things I said that I was going to do at the beginning of the year. I trust me, like sometimes I was, which is the second thing I'm going to talk about, was not motivated. I did not want to work out. There was times where I was so tired, periods where, you know, sitting on the leg extension, I was crying because I was so tired.

27:21But I was like, I got to get this done. I'm somebody that if I say I'm going to do something, it pains me inside if I don't follow through on it. And so given how busy I was in that time frame, again, taking care of my grandmother, working in the emergency room and going to nursing school full time, I still showed up to go to the gym. I still showed up to meal prep. I still showed up to eating all of my meals throughout the entire day, getting ready to compete in my first bodybuilding show that year later on in November.

27:51And I still got it done. So what I think about why people, I'm always like, why, why, why? Why is this your excuse? Why are you saying lack of time? What always boils down to the reason to me is they don't want it that bad. I wanted it so bad. I wanted to prove to myself that I could do this. I wanted it was something completely new. I didn't know all any, any or all of the things that I had to embark on that year. Everything was totally fresh.

28:23And so when I hear this excuse, I always go, how bad do you want it? Because I could really resonate with that. Because if you want it that bad, you will make it happen. You will show up. You will do the work. So I always ask people like, people are always like, I want to lose weight. I want to gain muscle. I'm like, why do you want to do that? And I try and get a little bit deeper with the individual because the why is what's going to carry them through. There were so many reasons why I wanted to start my fitness journey.

28:54Why I wanted to be more confident in my own skin. I shared this in episode one of the podcast. You can go back and listen to it. So I had deep reasons why that carried me through to showing up regularly on a daily basis. And I wanted it. I really wanted it. So this lack of time, quote unquote, is excuse. This I'm busy. Guys, if there's anything I can tell you guys right now, learning how to commit to something in the busiest seasons of your life is when it will become the easiest when you're not as busy.

29:28So think about that. And think about how now you can reword that narrative of like busy work schedule. Lack of time. I don't have enough time. Means you don't want it that bad. Now, lack of motivation. I experienced this a ton. Okay. It wanes. You're so ready to rock and roll at the gate January 1. You're like, yes, I'm motivated. I'm so excited to get to the gym. I got my gym membership. I signed up for the program. I got a coach.

29:59And then two weeks in, you're like, I am not motivated whatsoever. I do not want to do this anymore. I'd rather sleep than wake up and go work out. You, the biggest thing that you can do for yourself right now is learn how to develop your self-discipline muscle. When you experience the feeling of not wanting to do any of the things and you have the emotional desire to just sleep, you have the emotional desire to skip the workout. Fuck the emotions. Fuck the emotions. Show up for yourself. When you can be disciplined, you will show up regardless of any type of temptations.

30:31You have to resist the activity you know you need to do. Okay. Okay. And then last thing I want to touch on is the people that set unrealistic goals out of the gate. Meeting my friends is set like 10 different things you need to change in the new year. And you try and tackle all 10 of those in the first month. You need to drink water. You need to get your steps in. You need to follow this workout program and get your workouts in. You need to focus on getting enough sleep.

31:02You need to shut off your phones an hour before bed so you have more efficient sleep. You need to meal prep. That's seven, right? I could keep going. You try and do all of that out of the gate. It is entirely unreal. You just heard me say a little bit earlier that I am focusing on habit stacking. And I'm taking one habit at a time. So if you're setting this unrealistic, ambitious, like not really well planned out amount of goals at the beginning of the year,

31:38this and you will not follow through. It will lead to disappointment. It will lead to total and complete abandonment of your new year's resolutions. Take one or two and focus on it. And recognize that like you are going, I need to speak to this too. You are going to fail. You are going to trip over your own two feet. You're going to mess up. There's going to be days where you over track. There's going to be days where you can't get to the gym. That doesn't mean that you give up. That doesn't mean that one missed workout of the week means that you don't go to the gym for the next three weeks or four weeks or the rest of the year.

32:14One messed up day of tracking macros or following through with your plan doesn't mean that you give up the next day. It means you get right back on. It's like, okay, hey, listen, talk to yourself here. What can I learn with this setback? What opportunity is right in front of me that I can do better tomorrow? Right? Maybe it's the time thing. Maybe there were so many things that popped up last minute and you had to attend to those things in priority rather than getting to the gym. Cool. So you move one of your workouts to the next day.

32:45You ain't working out seven days a week. So if you're mainly majority of you guys are probably only working out four to five days a week. Well, then that gives you two or three other days to move around your schedule for the week. So if one day takes a priority with doing other things, move your workout to the next day. If you didn't track or you fell off on plan, get right back to it tomorrow. It's literally as simple as that. You just have to follow through on it. You have to make that decision to say, okay, I'm learning from this day.

33:15I know I can do better. So I'm going to do better tomorrow and then do better. All right, my friends. So just wanted to, you know, elaborate on all of this with you guys. Man, I'm so excited to be back. I'm so excited to be recording these podcasts and to be sharing all this stuff with you and to hang out with you and to be pouring into you. And with all the podcasts that I do, I just want you guys to know you can do this. Whatever you want to do with your goals, you can do it. Maybe you need extra accountability.

33:46Maybe you need the coach. But it all comes down to you. And you can do it. Trust me. I know you can. So buy my belief and go crush it. I'll see you in the next podcast. Hey, guys. Real quick. If you're interested in taking your body to the next level, lose body fat, build more muscle, feel more confident. Do it alongside one of our 30 plus professional coaches. Work one-on-one with her to eliminate all of the guesswork that you may have. And all you need to do is just do the work that she tells you to do to get to those goals of yours.

34:17And to learn more, click the link below this podcast and apply to our VIP program right now.

This transcript was generated automatically and may contain errors.