Lack confidence when working out? Have negativity toward exercise? This episode is for you! In today’s episode, we cover:
- The Key to Proper Hydration and why it’s needed for cellular health
- How to overcome negativity in the gym and build confidence for working out
- Tips on mindset, having a plan, accountability & making exercise fun so you stick with it
[01:40] Members finding success from paying more attention
[04:10] Health benefits of lemon water
[04:47] Hydrating with key electrolytes for cellular health
[08:01] Exercise and health successes from the group
[10:04] How to overcome negativity in the gym
[11:40] Mindset shift after injury leads to successful exercise
[14:21] John Gordon’s power of positivity & self talk
[15:24] Surround yourself with the right people
[16:26] Having a plan for the workout can make all the difference
[18:11] Making exercise part of your habits and routines
[19:46] Enjoy what you are doing so you will stick with it
[20:26] Joining a mastermind group, like the Fit Life Challenge
* This transcript was mostly generated by AI, so please excuse any mistakes, and enjoy!
[00:00:00] Patrick: Hello and welcome to Live Fit, Ignite Change were together as a community, we inspire each other to live a fit life, ignite the change we wish to see and thrive in all areas of life. Today’s episode is a mastermind, literally. As part of our FitLife challenge, we alternate weeks between accountability check-ins and mastermind calls. This mastermind call was so good with many great practical contributions from the group, we had to share it here.
[00:00:32] Patrick: We start with successes from the group, and then we cover the key to proper hydration, what you should be drinking beyond just water and why it’s needed for cellular health. And we have a deep dive into how to overcome negativity in the gym and have confidence while working out including tips on mindset, having a plan and accountability, making it part of a routine and ensuring it’s fun and all. So you can stop feeling defeated in the gym, have confidence and stick with it to ignite the change that you wish to see.
[00:01:01] Patrick: Changing our world does not happen at once. It does not happen alone. It takes a committed group to be the change we wish to see. So together, we rise above negative influences to lead by example, making a positive impact at home and around the world. You can learn more, Join us and get show notes at livefitignitechange.com or for short, livefic.com.
[00:01:28] Patrick: First off, who would like to kick us off? Anything good in the fitness, health world or otherwise that you would like to share as a success?
[00:01:40] Cheryl: I’d like to say that I’ve had a super success just in paying more attention. Being aware of every two hours now I get up and walk and paying attention to the carbs and the sugar and the grains. And so just paying attention. I’ve been good.
[00:02:00] Patrick: Great point, Cheryl. I think that’s so important. That’s the first step. You know, recognize, and then from there, start making the changes you wanna make. Well done.
[00:02:09] Janie: I have to agree with that. I can say my awareness is a level up from what it was before. Also, I had gotten too busy to exercise and I could tell that was to my own detriment. And I have really stepped up my game and I’m impressed at how quickly I got a lot of my strength back. So I’ve been stepping up weight training, yoga and I even joined a Chi-gong class, which has been phenomenal.
[00:02:41] Patrick: Wow. Awesome, Janie. Love it. Taking the steps. So we say you’ve gotta be intentional about it. I was just talking about living Philly Day. Don’s gonna be speaking on intentionality on Thursday and that’s what you did. You were intentional about it. So ,well done. Awesome.
[00:02:57] Female1: Well, my little contribution just seems very little now, but I did say that I was going to make a nice vegetable soup. And I went out and I bought everything and I made a soup on Sunday and I’ve had it for lunch now and I’m enjoying it. And it’s just dipping my toe in, but it’s my first step in getting back on track to where I need to be.
[00:03:25] Patrick: Outstanding. And following up on last time, you found the right size portion for you. It’s simply not having too much, but just the right amount. Right?
[00:03:33] Female1: Yeah. Well, and it’s just all vegetables, so you know, how many calories are in cabbage and onions and tomatoes. And I’m not doing the cabbage soup diet, but I did enjoy that soup when I made it like 20 years ago or whenever. So that’s the soup that I made.
[00:03:56] Patrick: Nice.
[00:03:58] Female2: I have one, but it’s not really fitness related. It’s more health related.
[00:04:02] Patrick: Perfect.
[00:04:03] Female2: Since I started, I’ve landed myself in the emergency room a couple of times unexpectedly, and I started drinking warm lemon water in the morning. And I heard that that’s super good for your health course. You know, my Greek yayas and fills and fills all said, you know, this is what they did and this is what I’m drinking and I’m starting to feel a lot better. I have to say hot lemon water in the morning.
[00:04:30] Patrick: That’s awesome. All those little tricks that can help. I do the same. I typically eat little lemon water and salt in there to get it going.
[00:04:37] Female2: Why do you keep salt in?
[00:04:39] Patrick: Get the sodium levels up? I know people said that there is too much salt can be bad for you. But actually, recently, when I started this challenge, I guess, it’s success. I wanted to gain weight and I found that some of my electrolyte levels were down. So I focused on adding sodium, potassium, and magnesium into what I was drinking and I have felt overall better. And there you go. Brett’s telling one of the ones that I’ve used. Element is one of the ones that I have used in similar things like that. So you can check.
[00:05:08] Female2: What is that element?
[00:05:10] Patrick: It was actually made by Rob Wolf from Paleo, the paleo diet guy. And the whole idea about how doctors had told us limit your sodium intake. But now this is the idea of getting the sodium and getting the electrolytes back into your body that you really do need to perform. And Brett, if you went out anymore to that, you certainly can.
[00:05:31] Brett: Yeah. Hey, guys. Sorry, I’m traveling. But the science is simple behind that. If you’re drinking all this water and doing all these good things, but your body can’t hold onto any of these nutrients, then you know, things are just flowing through you which is good, but you wanna be able to hold on it and that’s what’s gonna increase your longevity.
[00:05:47] Brett: And really, all the stuff we’re kind of talking about is you wanna focus on cellular health, how healthy are your the cells in your body, right? ‘Cause if your cells are healthy, then your muscles will grow. The internal operating system, meaning your organs and all that kind of stuff will work more simultaneously together. So actually, I’m drinking less water and I’m adding more, more electrolytes and I’m drinking structured water so it’s just a little bit different game to play, I guess. But definitely, add Element and I can lean into my team with them. They sponsor me through the Spartan Race, Spartan race circuit that I’m doing. And so, I should be able to get a bunch of samples for our company.
[00:06:26] Female2: Yeah, I’m on their website right now. This looks really interesting because I was told that I have chronic… what’s it called… dehydration. And so I should be ramping this up and I do feel a lot better have to say.
[00:06:40] Brett: It’s super good and it’s like charge yourselves, change your life.
[00:06:48] Female1: Can I get back to the linen water? I’ll say recipe or ratio of lemon juice to water?
[00:06:56] Female2: I just take hot water and here, I’m gonna read the benefits now and I’ll just tell you all ‘cuz we’re just open. I had a kidney stone. I never had that. It was the most painful thing I ever had. Okay. Seven reasons to start your day. Aids and digestion helps you stay hydrated. Weight loss, friendly prevents oxidation, supplies a healthy dose of vitamin C, potassium boost and help prevent kidney stones. So it’s supposed to be really great and I do feel pretty darn great.
[00:07:28] Female3: I have something to add to the lemon water too. When I was pregnant, I had really bad stomach problems. I actually had H.pylori, which is a stomach bacteria so I started adding barley. Basically, soaking barley and water and then turning it into kind of just the same thing, adding some lemon, maybe some honey to it. It’s really good for helping to line your stomach and protect it from bacteria and parsley is really good for kidney stones too.
[00:07:59] Patrick: Awesome.
[00:08:01] Female4: I have a success. I ran the armed forces half marathon in Jacksonville this weekend. It was really beautiful. I’d never been in that area. And it was the best I felt in a long time. So…
[00:08:14] Brett: Good job.
[00:08:15] Patrick: Outstanding.
[00:08:18] Female4: It’s not the only thing I’ve done right so I have to. I will say I have been more aware too. I have been making better choices overall. Not perfect choices, but definitely better choices. Spoon wise. So…
[00:08:32] Patrick: awesome. And celebrate those wins. Great job.
[00:08:35] Male1: I have an interesting success. So yesterday, I went to my cardiology appointment. Those who don’t know, had open heart twice, I’m congenital heart baby. So, I gotta go in every six months to get my heart checked out. They said everything’s great, knock on wood. But I told my doctor about my goal of gaining 10 pounds by the end of the year, and she kind of freaked out on me and she’s like, “Whoa, whoa, whoa. You gotta chill out there, Captain.” My goal should be putting about a pound to two pounds a month. So great success in terms of me being healthy, but it definitely a little bit of a upset for my goals. But you know what? I can go ahead and get it done within, I guess a year.
[00:09:18] Patrick: Sounds good. Awesome. Obviously, gotta follow doctor advice, be careful there and it’ll be interesting. Do it in a smart way as, you know, as on the same journey as well. Ended up, it was roughly under a pound a week when I did the training program. But yeah, we wanna do it, do it in a smart way.
[00:09:38] Patrick: Awesome. Great. Well, cool. I loved all these successes. Thank you so much for sharing them. And that leads really well into our next topic ‘cuz really there ended up being two kinds of mastermind topics that people wanted to talk about today. Now, read ’em both. One was… actually, came in anonymously, so we’ll keep it that way. But I think we can get some just conversation between the group and we have 13 minutes to cover these, so hopefully we can do it
[00:10:04] Patrick: The first was how to overcome negativity in the gym. I need a confidence boost while working out, otherwise, I feel defeated. And then the second one was really all about healthy meal prep. So I figured we’d start with the gym once since we were just talking about that. Need the confidence boost while working out, otherwise, feeling defeated now. I said we can keep it anonymous, but I think there are none of plenty of us on who have felt this way before. And I will at least start out with a couple things that I think would be going on and then others may chime in with what you’ve found the work. I would imagine if you’re feeling that way.
[00:10:37] Patrick: I would imagine if you’re feeling that way. One, you would kind of not know what to do, not have a plan to follow. Number two, not have an accountability partner like a workout buddy to encourage you goals to set, tracking progress like here, I’ll show you this. This is from my gem. As silly as tracking looks here, this is what my 15-year old son and I have been doing. Basically, the strongest program to be able to do our gain weight program. And JK, I heard your deadlift number last week and I tried to hit it and I ran out of weights here. I’m actually gonna have to go and buy more weights ’cause I hit my… I went over my goal, but not all weights.
[00:11:16] Patrick: But anyway. My point being, do something like that so you can set a goal, have fun together and track the progress ‘cuz I think the third part is making it fun. Put on music you love, do it with the person you really like being with. I mean, those would be my kind of core things to be able kind of jump out of that negativity, but I would love for any other discussion on what you guys have run into in the past and what you’ve done to overcome it.
[00:11:40] Larry: Patrick, it’s Larry. I’d love to touch on this briefly ‘cuz I actually felt this last week so it’s very, very fresh. So many of you guys you know back in May, I actually tore my patella tendon. So I had a really tough time recovering. I was literally not able to do an air squat for a number of months, where I’m used to being able to do a lot more.
[00:12:01] Larry: And so, I’ve been back in the gym and in class last week, there was a workout that involved running. So did the running workout. And I was like, “Nope, that’s not happening. I’m on a bike. This is not gonna work.” Right? So workout starts. It also included weighted squats, which was something that I’ve just started to get back into again. And so it’s very frustrating. You know, you think about the things that maybe you used to be able to do that you might not be able to do right now that you’re working back toward.
[00:12:31] Larry: But I kind of had a click in my mind. I was on this bike, which, if you guys have ever been on the one where you’re using your arms and your legs at the same time, it’s like an assault bike or something. Really, I would rather run even through that pain. But for me, I was sitting there and I was kind of like talking, you know, you have that self talk, and you’re like, “Okay, well. This really stinks. I’m very frustrated ’cause I can’t run. This is hard. I can’t do the kind of weight I wanna do.”
[00:12:59] Larry: But instead, I was like, “Man, I’m so grateful that I’m actually even able to do this. I’m just able to get here and I’m sweating and my heart rate’s up and who cares if I’m not doing the thing that I used to be able to do, even six months ago?” And so, for me, that was a big turning point in terms of the mental state of what I’m doing when I’m working out. So instead of being like, “Man, this is gonna…” And we joke about it, right? If you’re doing a hard workout like, “Man, this is gonna suck. Man, this is gonna hurt,” or whatever, right?
[00:13:28] Larry: And that’s all fun and stuff. But when you’re actually in it, and you’re like actively thinking about him, this is, I’m bettering myself, I’m doing these things that are gonna improve, not only my physical health, but mental health and my way of thinking. That was a huge difference. And then, you know, finish the workout. Yeah, it sucked, but it was like it felt so much better than if I was beating myself up for not being able to do certain things.
[00:13:53] Larry: So I think that mindset aspect of it comes into play as well, where you tell yourself things that you’re like, “Man, I’m making progress. I’m doing something.” You know, talk about that 1% better, you do one 1% better than you did last time. And even if it’s not as good as last time, you’re still showing up and you’re still that 90% is just showing up. So I really thought that was impactful for me. And hopefully, it kind of resonates with some of you guys as well.
[00:14:21] Steven: Hey, Larry, I’d like to piggyback on that as well. I just listened to John Gordon speak about this in the power of positive leadership. But he talked about going on long, long runs and there’s a difference in being in your own head. And most of us listen to all of our doubts. We listen to all of those things that come up and say that we can’t. We listen to all of those little critics in our head. We’re our worst critics. So I challenge this group and I challenge myself to do it every day. It seems like Larry does it naturally, but talk to yourself, right? Be your biggest advocate. Tell yourself you can. And continue to talk to yourself, you will start to believe it. Your body will start to believe it, and you will have an amazing metamorphosis. But switch from listening to those negative thoughts in your head to telling yourself, control the narrative. That’s one trick that I have used. Sounds like Larry, you’ve got the exact same mentality.
[00:15:23] Patrick: Awesome.
[00:15:24] Lorraine: Patrick, I wanna add something onto that as well too. I think some people have a hard time getting out of their head, especially when their confidence level is that low. So, I think it’s important to make sure you surround yourself. I don’t know who have sent that in or not, but maybe you’re not at the right gym. Maybe you do need that accountability partner. If you have a trainer, the trainer is really important. I’ve had some amazing, amazing trainers that just gave me that little boost that I needed to be able to get in the right headspace. But I needed that accountability partner. I needed that trainer or the right surroundings to give me that little boost to be able to start. To get in the right mindset. So, I would just add in to maybe make sure you’re at the right facility and make sure you’re surrounding yourself with the people that are gonna boost you up and help push you along.
[00:16:25] Patrick: Love it.
[00:16:26] Sarah: I wanted to add as well. My mom is recently getting back into the gym. She went through some health issues recently. She’s in her sixties now, and she knows that I work out pretty much every day. And her issue was getting to the gym and then just being destroyed, like her confidence was just getting destroyed by looking at all these really fit people on the weights and all the machines, and she just goes in with no plan and it kills her confidence. And I think the biggest thing that I’m trying to drive home with her is she just needs to go in with a plan. And as soon as I write her up a workout, she goes in and she’s able to knock it out because all she needs to focus on is what’s written in front of her. If she’s not going in with anything, if she’s just going in like, “Oh, I’ll just figure out what I need to do when I get there.” It’s a recipe for disaster for her. And I know that I experienced that as well too when I was going into public gyms. I need to know exactly what I’m doing because that way, my focus is just on what I need to do and not looking at everybody else and what they’re doing and what my next step should be. So that might help.
[00:17:38] Patrick: I love that too. These have been great. Thank you, Larry and Steven, Lorraine and Sarah. So yeah, I think pulling ’em together. the main thing, mindset, positive self-talk, the group environment, having accountability either with a group, a person, or a trainer and then having that set plan and sticking to your own plan. Great, great feedback there. It reminds me of what Denise brought forward from… I was at Jocko. His whole idea like, “Is there a problem? Good. Are you gonna feeling bad? Good.” Here’s the opportunity to overcome and be able to just rock it from there, right?
[00:18:11] Male2: Hey, Patrick. I’ll just add two other quick things. And this is just me, who I am, right? So people always say, “Why do you work out at such an ungodly hour? What are you thinking that early?” But quite honestly, for me, it’s the fact that I don’t think about it. I wake up and it is just routine to get my clothes on, and get right at it, and it’s out of the way. And so, I don’t have to put myself through that mental sort of jockeying of, “Do I do it? Do I not work out? Do I have the time?” All the things you’ll convince yourself not to do it. If you just do it, get it out of the way it’s done and you’ll feel great for it. And there’s never been once that… I mean, there’s plenty of times I wake up and I’m like, “What the heck? I’m just stumbling around.” But you just kind of go through your motions, you get it, you set it. The other thing I would advise is a lot of times and Denise knows this very well, a lot of times, I just use like a Peloton app or a program, right? Whether that’s fit, life or what’s the other one? Fit Body? The one that we provide here, I don’t use that one, but there’s—
[00:19:23] Patrick: Beach Body—
[00:19:25] Male2: Beach Body on Demand. Yeah. So if you use an app or something that has a program, you don’t have to think too much about what are you gonna do. You just select your workout, get at it and do it. So for me, that’s very helpful to take a lot of that thinking out of it, take a lot of that stress and just pick something up and just do it.
[00:19:45] Patrick: Awesome.
[00:19:46] Lorraine: And let it be something that you really enjoy doing. It’s so easy to get up that early in the morning. I miss boxing at six o’clock in the morning.
[00:19:58] Patrick: Wow. Nice. So, yeah. Great, great stuff there. We’ll, we can talk more on the nutrition side, I guess, and healthy meals next time ’cause we are right up against time. But I gotta say this was awesome. I love all the input and feedback. Hopefully, it was helpful to you guys and we will keep it rolling. Best of luck and all that you’re doing. Hit your goals, losing weight, gaining muscle, whatever it may be but keep it up. Stay positive and we’ll see you next time.
[00:20:23] Participants: Thanks, Patrick. Thank you. Have a good day.
[00:20:26] Patrick: All right, there it was our FitLife Challenge Mastermind. And as always, you can get all the resources mentioned in this episode in the show notes at livefitignite change.com/working out. And if being part of a mastermind group like this seems like something that you or your organization would benefit from, you can check out all the details at fitlifechallenge.com. I hope this episode helps you feel more confident with working out so you can enjoy it and live fit for all the wonderful things that life has to offer.
[00:20:58] Patrick: If you resonated with this and would like to go deeper to live fit and ignite change in your life, you can get started for free at livefitignitechange.com/start where you can join our community of high performers and get access to our kickstart resources for free. You can get plugged in at livefitignitechange.com/start. Or for short livefic.com/start.
[00:2:23] Patrick: Also, my family and I, we’re igniting the change that we wish to see. We were sick of all the processed, sugar loaded foods and drinks marketed to us, especially to our youth. So we’re developing a line of truly delicious, grain-free, sugar-free products that student athletes and on the go adults love as part of our Inrive performance nutrition brand. Learn more and join the Inrive Insiders for free to be the first to hear about samples, launch parties, and firstname.lastname@example.org. That’s I-N-R-I-V-E.com.
[00:21:57] Patrick: Thank you so much for tuning in and please, be sure to like, share, rate and review this show. That’s what’s needed to help us reach more and serve more. So together we truly can ignite the change that we wish to see. Thank you for your help. I hope you make it an outstanding day and go forth to light, love, serve the world and live the life you’ve always imagined.