Episode 217

The Fit Speaker: How Better Health Supercharges Your Stage Presence with Esther Avant

As speakers, coaches, and entrepreneurs, we spend countless hours refining our message and perfecting our delivery—but how often do we invest in the vehicle that delivers it: our health?

In this powerful episode of Present Influence, host John Ball sits down with health and fitness coach Esther Avant to explore the overlooked connection between physical wellness and professional presence. If you've ever struggled with energy, confidence, or consistency, this conversation will show you why your fitness habits may be the missing piece in your performance strategy.

Esther shares nearly two decades of expertise helping busy professionals build sustainable health routines—even when travel, stage work, or jam-packed schedules get in the way.

🎯 Topics covered include:

  • Why speakers and coaches must prioritise health (and how it affects first impressions)
  • The 3 “Big Rocks” of health: the simplest, most effective habits for better results
  • How to reduce friction and decision fatigue through pre-planning
  • The mindset shift that makes self-care non-negotiable
  • Real talk about sleep, recovery, consistency, and how to build a lifestyle that lasts
  • The surprising mental benefits of fitness—including confidence, clarity, and resilience

John also shares his journey of improving his health, the mistakes he made, and the surprising performance benefits he's experienced since getting consistent with exercise, nutrition, and rest.

Whether you're an emerging speaker or a seasoned pro, this episode will challenge you to think differently about your habits—and empower you to upgrade not just your health, but your entire presence and performance.

Chapters

00:00 Introduction: The Importance of Energy and Health

00:24 Meet Esther Avant: Building Real Energy and Confidence

01:33 The Busy Professional's Health Dilemma

02:34 Creating a Sustainable Healthy Lifestyle

05:07 The Power of Consistency and Self-Belief

12:13 Exercise and Nutrition: The Big Rocks

14:25 Rest and Recovery: Essential for Success

22:38 Planning Ahead: Overcoming Decision Fatigue

24:54 Overcoming Midweek Slumps

25:17 Prepping for Success

26:25 Queued Actions for Smooth Sailing

27:03 Connecting Present and Future Self

28:56 The Importance of Specific Goals

33:14 Behaviour Goals vs. Outcome Goals

33:58 Intermittent Fasting Insights

36:22 Personalising Your Diet

41:21 Tracking Progress Effectively

43:21 Motivation Through Self-Reflection

44:52 Conclusion and Resources

Go to presentinfluence.com to take the Speaker StrengthsFinder Quiz and discover your greatest strengths as a speaker as well as where to focus for growth. For speaking enquiries or to connect with me, you can email john@presentinfluence.com or find me on LinkedIn

You can find all our clips, episodes and more on the Present Influence YouTube channel: https://www.youtube.com/@PresentInfluence

Thanks for listening, and please give the show a 5* review if you enjoyed it.

Transcript
John:

Quick question.

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How's your energy when you walk onto

the stage or into a coaching session?

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Be honest, are you running on

caffeine and adrenaline, or do you

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actually feel good in your body?

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Because today we're diving into the

truth that most high performers ignore.

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Your body is your biggest asset

as a speaker, coach, or leader,

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and if you don't take care of

it, your presence suffers no

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matter how great your message is.

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I'm joined by health and fitness

expert, Esther Avant, who is here to

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show you how to build real energy,

confidence, and resilience without

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fads, extremes, or boring workouts.

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Now, if you've been telling yourself

that you're too busy to focus on your

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health, this episode is for you, and

it will flip that mindset upside down.

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Let's get into it.

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Welcome to Present Influence the show for

professional speakers and communicators

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who want to impact, influence, and inspire

with their Ball, keynote and communication

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coach, and your guide on this journey

to mastery level communication skills.

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Welcome to the show, Esther Avant,

it's great to have you with me

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talking about a topic that we haven't

covered on the show before, which is

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gonna be about health and fitness,

and we'll get into why in a moment.

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But first, welcome.

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Esther Avant: Thank you

so much for having me.

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I'm excited for our conversation.

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John: It was so good to see you were

talking about something that I think

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a lot of speakers and coaches don't

think that much about necessarily.

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some actively work in this

area, but a lot don't.

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And I think it is something

that really matters for your

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health and wellbeing and energy.

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do you work with speakers and coaches

at all in the work that you do?

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Esther Avant: I've worked with some

less focused on speakers and coaches,

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but many of my clients have had those

components of their jobs, whether they're

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presenting at work or mentoring, people

that report to them, things like that.

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what I found is that pretty much

everybody is doing some form of

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those things in their lives, even

if it's not their formal title.

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John: Yeah.

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for our audience, can you give

us a brief overview of what you

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do when you do work with people?

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Esther Avant: Yeah, so what it boils

down to is helping busy people overcome

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the barriers to better health, and this.

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Has been my life's work.

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I've been doing it for almost 20 years,

and it's really, it's a combination of

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the surface level stuff that you think

about when you think of health, your

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workouts, your food, things like that.

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But my work also goes much deeper than

that and into how do we actually make.

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A lifestyle, a healthy lifestyle that

lasts, that it's not just let me do,

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a a three month diet before I get on

stage for a big event, but how do I

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make this one of the pillars of my life?

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And that usually involves getting

beneath the surface and figuring

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out what is it that makes it hard to

keep it a priority in the long term.

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For most of us, it's time.

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we're busy, especially when

you're traveling to go to

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speaking engagements and events.

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You have a hard time getting

into a consistent routine.

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For a lot of people, it's

overwhelm, it's feeling isolated.

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It's being a perfectionist.

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So we really dive into the root issues.

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It's not lack of motivation, it's not

laziness, the things that we tend to

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typically blame, but we actually identify

what for you is making this hard and

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how do we solve for those things?

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John: so like many people in

the coaching world, you end up

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working with some different things

because we are holistic beings.

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At the end of the day, our life categories

are not separate from each other.

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It all bleeds into each other.

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But, if I, if I were to ask my audience,

if I were to ask the listener to raise

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your hand if you're busy, I'm pretty sure

every listener's hand would go up, right?

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Is that we are all busy and.

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I know when we first spoke, one of

the things I said to you was that

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I had been on and I'm on a journey

to improve my health and wellbeing,

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which definitely made me more excited

to bring this to you because think

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for speakers, professional speakers,

and coaches specifically, if you are.

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If you are traveling a lot with

the work that you're doing, if you

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are on stage a lot of the time,

you need to look after your health.

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You need to have energy.

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You need to be able to bring sometimes

a lot more than most people do,

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because you have to show up at

a level above everyone else and,

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and you have a lot of work to do.

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So what are some of the.

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Basic elements that we could

actually all potentially start to

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think about that might help us.

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So you've already said about some of

the things that might hold us back.

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Do we need to start there and look

at what's holding us back first?

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Esther Avant: It helps to.

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Really get to the root for you, because

then you can focus your energy on

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what's gonna be the most useful and

productive for you as an individual.

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But what I've seen in my career is that

so much of what we think is a problem

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that's unique to us is pretty universal.

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Like you said, we're pretty

much all busy, right?

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So we don't need to dive into what

specifically are you busy with?

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It's just generally, I don't

feel like I have enough hours in

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the day and it always feels like

there's something more important.

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So it's solving for that.

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John: So I think that was one of

the things that did maybe allow me

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to justify to myself why I wasn't

doing so much in terms of health and

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taking care of myself a bit better.

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And that paradox that seemed to

be there of I want more energy,

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but I don't have the time.

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it did work out that way, that when

I actually started doing regular

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exercise and eating a bit better, I.

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energy started to come and,

and the time came back.

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So it did figure itself out.

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but yet we have to start somewhere, right?

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Esther Avant: Right.

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And I think a, a simple kind of reframe

like that can be really helpful of,

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we, our initial reaction is I don't

have time to exercise or to plan out

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meals or things like that, but to flip

it over and say, I actually don't have

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time not to, because what I'm currently

doing is leading me to be low energy,

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to not be in a great mood to have, of

brain fog, to just not be on my A game.

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And especially for.

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A speaker who's gonna get on stage,

you need to be on your A game.

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So it's really less of a, oh, it would

be nice if I could do these things if,

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if things kinda shook out and I had

time to, it's actually essential that

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I make these a priority because they're

going to enhance not just my health

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and my wellbeing, but also my career.

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John: Right, there is a degree to which.

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in any situation, when you are gonna

be in front of people you don't know

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for the first time, you are gonna

be judged and assessed very quickly.

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So if you're not looking energized, if

you're not looking well or healthy or

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looking like you take care of yourself,

even people will judge you on that.

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I'm not saying those judgment

necessarily will hold, people can

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change their minds over time, but

the initial first impressions.

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Do matter and they do help.

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So why not have them work to your

advantage as much as possible as

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a speaker, because if you don't

look the part and if you don't

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feel it as well, it's, it's gonna

have an impact on what you do.

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Esther Avant: Right.

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How you feel about

yourself is so important.

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It affects everything.

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It affects how you walk into the room,

how you walk up on stage, what you wear.

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It has such an impact that we, I

think, don't even realize it's so

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much more than, yeah, just the energy.

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It's how you carry yourself.

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It's your confidence, it's your ability

to put yourself out there and, apply for

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that gig or ask for that, introduction.

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and it starts with.

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Yes, what you're, what

you're physically doing.

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You know, exercising will help you

look good and making nutritious

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choices will help you look

good and, and things like that.

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But even before you would see any

physical change, there's the mental

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change that takes place of just being

someone who makes themselves a priority

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and who follows through sets goals,

does what they say they're gonna do.

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Just kind of has that self-trust.

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You develop this confidence, this air

about yourself that is, is undeniable.

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People notice it when you walk

into a room or onto a stage.

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John: Yeah, I, I do feel,

over, I'd say it's been.

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For me, certainly more

than six months now.

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'cause I, where we now, we are recording

this in the start, near the start

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of May and I probably started really

getting serious about doing, making

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some changes back in November last year.

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other than a few bouts of sickness, I have

consistently been getting myself up at

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7:00 AM every day and going to the gym.

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And I do feel, at least feel better

for myself that I'm moving, that

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I'm staying consistent with it.

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I'm doing something to take action on

improving my health and lower my blood

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pressure like the doctor told me to.

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all these good things, that really make

a difference and the consistency that

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comes with that as well is so important.

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Like there are so many benefits

that go way beyond just the health

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benefits, I think for this too.

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Esther Avant: 1000% Consistency

is one of the three Cs of

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success I talk about in my book.

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It's, it is what will make or

break whether you, get anything

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out of what you're doing or not.

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And I think to your point.

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When we are consistent and when

we get into a healthy habit, we.

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Develop these beliefs about

ourselves, these positive beliefs

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that I am an action taker.

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I am someone who can hear something

like, you need to lower your blood

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pressure and does something about it.

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I am someone who doesn't

shy away from a challenge.

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I don't love waking up at, to the alarm

every day, but I get up and I do it.

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I am someone who can be

consistent and do hard things.

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And when you.

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Develop that narrative in

regards to your health, it

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spills over into everything else.

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Then when a work challenge comes up,

you feel ready to step into it when

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you feel bogged down with, pitching

and applying, and then all the, the

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behind the scenes aspect of being a, a

speaker or a coach, you have this inner

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narrative, well, I'm an action taker.

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I'm consistent.

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I do what it takes, I follow

through, and that, that benefits

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you, like you said, is so much more

than just with, with your health.

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John: Yeah.

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One of the things that I have been

becoming aware, because I think

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consistency in itself is great, and

we should definitely, probably is

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the first thing we need to aim for is

getting some, like you don't, you said

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at the start, you don't want this to

just be a sort of, a flash in the pan.

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Something that you maybe do for a

couple of weeks and then you get.

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Bored of it, or you know, well most of

us probably would like to at least set

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a few pounds and then if you have no

two days into your health and fitness

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process, you don't see any change.

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'cause you're not going to.

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We start to get a little bit

disillusioned when we don't see that.

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So just having that consistency

and making that, the initial goal

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was important for me and I think.

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Probably is helpful for other people, but

I do know you have to put in the right

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kind of reps as well, because I would

say like several months of swimming, I

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was not seeing a lot of physical change.

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I felt better and say lots of good things

coming from that, but I wasn't seeing

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a lot of physical change from that.

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Unsurprisingly, with low impact exercise,

I recognized more had to be done.

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What would be your recommendations

for people to sort of make sure you

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are doing the right kinds of reps

and consistency for getting results?

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Esther Avant: I love this question

'cause you're absolutely right.

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You can be consistently doing not,

I wouldn't even necessarily call 'em

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the wrong things, but just not the

ones that are going to either give

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you the most bang for your buck or

that are aligned with your goal.

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I was actually just reading a email

about how when planes fly, if they're

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even one degree off, they'll end

up hundreds of miles off course.

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So it's really important for us as well

to know where it is we're trying to get,

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because we could easily be doing healthy

things that are getting us somewhere,

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just not the place that we wanna be.

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Weight loss is a great example

because a lot of people will

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say, I wanna lose weight, and

then they jump into this really.

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demanding exercise routine, and they're

running themselves into the ground and

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they're saying why am I not losing weight?

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It's because nutrition is what's

gonna drive your weight loss.

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So you're consistently doing a thing

that's good for your health, but it's not

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the most important thing for your goal.

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So what you've really honed in on

is what I call the big rocks, and

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these are the handful of habits that

generate the majority of results.

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And given how busy and stressed

the majority of us are, it makes

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sense that we try to do less.

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And with the energy and time that

we have, we focus on what's gonna

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give us the most bang for our buck.

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So obviously there's gonna be some

variance depending on, on your specific

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goal, but generally speaking, and

especially people with weight loss

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goals, because a lot of people have

them, there are three exercise, three

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nutrition, two lifestyle big rocks.

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And I know that can seem like a lot, but

you don't need to tackle them all at once.

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You're probably already doing

a couple of them pretty well.

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So it's a matter of figuring out where,

where do I need to focus my attention?

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So I'll go over 'em quickly and then

we can jump into any, a deeper dive

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into, to anything could be useful.

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So, exercise wise, general daily movement,

and I use steps as a proxy goal to

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indicate an overall active lifestyle.

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Most of us have left our own devices

would get, maybe three, 4,000 steps a day.

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So aiming for, gradually increasing

until you're over 7,000 steps a day.

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Is a great place to start.

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It means you're being intentional about

looking for opportunities to move more.

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That's your, the base of your,

your movement is, is daily

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movement outside of workouts.

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Then you've got your strength training.

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Two to three full body sessions using

heavy for you weights, that progress

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over time is the second big rock.

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And then the third is rest and recovery

When you rest is when your body benefits

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from the work that you're putting in.

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So without it, you're burning the

candle at both ends, working really

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hard and not reaping the benefits.

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So those are your big rocks.

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Anything outside of that, it doesn't

mean it's not good, it's not worth doing.

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It's anything like that.

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It's just make the, make these your

foundation because they're gonna give

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you the most bang for your buck and

then fill in with other stuff that

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you enjoy, have time for, et cetera.

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John: Okay.

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Esther Avant: Do you wanna

talk, exercise, or do you wanna

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go into the nutrition next?

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John: I I wanted to talk about the

resting 'cause I have a question

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Esther Avant: Uhhuh.

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John: because, because it probably is

one of the things that I need to address

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for myself because I probably average

somewhere between six and seven hours

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a night and I don't, I, I don't know.

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Does that sound like something

that's reasonable on their sort

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of rest and recuperation level?

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Esther Avant: Great question.

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So sleep is one of the lifestyle big

rocks, sleep and stress management,

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and these two are the ones that

I think a lot of people just try

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to sweep under the rug of, oh, it

would be nice to be less stressed.

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It would be nice to sleep

more, but we don't make a

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really concerted effort to, I.

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Make it more of a priority, six to seven.

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You're not far off.

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Ideally we're getting, more

like seven, seven to nine.

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so you're not, you're probably not at like

a huge deficit all the time, I would say.

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Especially if you hear the other

big rocks and you feel like I'm

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doing most of those pretty well.

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It certainly couldn't hurt to turn

some attention to getting a little

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bit more restful sleep, I would

imagine as long as you're taking

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rest days from the gym, you're

probably recovering relatively well.

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You're not feeling super

sore, things like that.

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You're probably okay from the

exercise recovery standpoint.

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But sleep is, is really kind of

the foundation of a lot of stuff.

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So if, if the other healthy habits are

feeling hard to do, if you're feeling

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hungry a lot, if you have a lot of

cravings, if you are having especially

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hard time getting up to that alarm, if

you're having a midday slump, all of

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that kind of has roots back in sleep.

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So it's one of those things that often if

you make that the priority, it then sort

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of solves a lot of the other problems that

you didn't realize were stemming from it.

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John: I, I do.

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Maybe this is 'cause I live in Spain, but.

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I do tend to find, on many days if I

do get a slump, I will take 20 minutes

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Esther Avant: Mm.

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John: just for a quick

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Esther Avant: Mm-hmm.

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John: generally no more than that.

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And then I'll, I'll come back and I

nearly always, I feel cool with that

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and I think that's one of the things

that does help me perhaps stay on top

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of this and, and maybe why I don't

feel that the sort of average six and a

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half hours a night is that bad for me.

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But

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Esther Avant: Yeah.

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John: maybe it's that, that,

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Esther Avant: Yeah.

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Well, it would, it makes sense.

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'cause if you're getting, on average

six and a half and then you get,

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another 20 minutes, mid-afternoon

if you need it, you're, you're

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averaging pretty close to seven.

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I mean, the big thing is, paying attention

to your body and how you're feeling.

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And if you notice things kind of

trending in a negative direction,

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that's something to address.

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But based on what you've said,

I wouldn't, I wouldn't really

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stress too much about it.

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It seems like you're in a good place.

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John: Yeah.

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That's good for me to know.

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Um, for, for people who you

mentioned about rest, like rest from

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the workouts, rest from the gym.

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What should we be aiming for?

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To feel like a balance and have

some healthy rest time from

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exercise and, and the likes.

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Esther Avant: I say one rest

or recovery day minimum.

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And it depends a lot on kind

of the rest of your lifestyle.

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If you are traveling a lot and you're

always in different time zones and

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you're jet lagged, if you are really

stressed, if you're, you know, if, if

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eating isn't a priority or nutrition

isn't a priority, then you may need

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more rest to recover from your workouts.

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So there's no, kind of blanket, I say one

minimum pretty much no matter who you are.

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but potentially up to.

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Like three, three per week.

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and it should be clear, sometimes people

have a hard time with the term rest day.

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Feeling like that means I can't

do anything remotely active.

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That's not true.

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We're talking about rest from.

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Intense or grueling workouts.

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So I do a longer yoga

class on my rest day.

336

:

You can think of it as active recovery.

337

:

What can I do on the days off from

the intensity to support my body in

338

:

reaping the benefits of the workouts

and in making sure that I am healthy and

339

:

strong to continue doing them long term?

340

:

John: Well, I, I.

341

:

As, as someone who used to be, an

international flight attendant,

342

:

I can attest to yoga being one

of the most beneficial things for

343

:

helping to normalize the body and

to to rest and recuperate that.

344

:

I started doing a regular yoga

practice, when I was flying,

345

:

it made a huge difference.

346

:

And, and I, it wasn't necessarily

a lot, it would be like 20 minutes

347

:

of yoga or maybe sometimes 10 or

15 depending on what was variable.

348

:

But it always made a difference a bit.

349

:

Yoga, a bit of a walk is like

nothing intense, but, I, I really

350

:

appreciate what you're saying there.

351

:

And, and certainly for the,

for speakers who are traveling,

352

:

It doesn't need to be huge.

353

:

Like maybe the only exercise

kit you really need to take is,

354

:

a traveling yoga mat, if you

can fit that into your luggage.

355

:

So

356

:

Esther Avant: And I think too, part of

it is that it's a much easier sell than.

357

:

Getting in on a flight and, having

changed time zones and trying to gear

358

:

yourself up for an intense run or a heavy

strength session is, that's a lot easier

359

:

to just be like, I don't have that in me.

360

:

Whereas if we're talking about, taking a

walk and exploring a new city or doing a

361

:

20 minute yoga flow before you get into

bed, it's a lot, you're, you're setting

362

:

the bar a lot lower, which means you're

a lot more likely to then do the thing

363

:

and then reap the benefits and then

have the energy, et cetera, to then,

364

:

continue and, and potentially do more.

365

:

John: Which I think does bring up for

me, one of the other things that comes

366

:

up for me about this, about sometimes

the things that you will do will

367

:

be the things that you want to do.

368

:

And so if you're trying to get yourself

to do things you really don't want to do,

369

:

there's gonna be a a lot of resistance.

370

:

So how, how do we help ourselves do

or maybe want these things more or,

371

:

or find the things that will be, that

will have less resistance to, I guess.

372

:

Esther Avant: Yeah, that's an awesome

question, and especially when you're just

373

:

starting, it does make the most sense

to kind of go for the low hanging fruit.

374

:

What am I either look forward

to the most or resist the least?

375

:

Let me start there.

376

:

Let me groove the habit.

377

:

Let me get some consistency under my belt.

378

:

but I do think there does kind of

reach a point where if, we were

379

:

talking about, make sure you're

consistently doing the right things.

380

:

If you're consistently doing the

thing you want to do, but you're not

381

:

getting the result that you want,

that's when you kind of find yourself

382

:

at odds where it's like, all right, I

can keep doing this thing that I enjoy

383

:

but isn't getting me closer to the

goal or the reason that I'm doing it.

384

:

Or I can do something that maybe is less.

385

:

Effortless or less familiar, but

is going to help me get closer.

386

:

And it's not to say it's an either or,

obviously it can be a combination, but

387

:

I think there is, it is important to,

I refer to it as parenting yourself.

388

:

I think it's important to

parent yourself sometimes.

389

:

There are just always gonna be things that

we need to do or are good for us that.

390

:

We would rather not do, and generally

we just make ourselves do it anyway.

391

:

Right?

392

:

As a speaker, there's probably an aspect

of your business that you don't like.

393

:

Maybe you love being on stage, but it's

the contract negotiations or finding

394

:

the events to pitch or the networking

that you just really would rather not

395

:

do, but you're like, well, if I don't do

that thing, I don't get to speak on the

396

:

stages, so I will do that thing because

I want the result of having done it.

397

:

The same goes with this stuff is.

398

:

You may not love strength training,

and it may never be the thing that you

399

:

look forward to the most, but you do

recognize the value in doing it, or

400

:

you do recognize that the result you

get from doing it is one that you like.

401

:

So you just sort of say, well.

402

:

Too bad we're doing it anyway.

403

:

Like, this is what's happening.

404

:

I'm in charge here.

405

:

This is what we're doing.

406

:

And it can come up with ways to

try to enjoy it more with, a good

407

:

playlist or a community aspect to do

going to a class, things like that.

408

:

But at the end of the day, there is

a little bit of well, it just has

409

:

to be done and, and I'm the boss

here, so I will make myself do it.

410

:

John: we, we can't delegate exercise

411

:

Esther Avant: Exactly.

412

:

Exactly.

413

:

John: I'm sure maybe one day someone

will figure out a way to do that,

414

:

but but until they do, it's us

who have to do it for ourselves.

415

:

But I mean, I.

416

:

you say there is, like the

story of me going swimming.

417

:

I had no resistance really to

going and swimming each day, which

418

:

got me into a daily exercise.

419

:

I thought, well, let's, I, I have

the principle in mind of the habit

420

:

being more important than the amount

and let's like create the habit

421

:

first and then not really seeing the

kind of results I wanted from that.

422

:

Knowing I needed to step things up, I

needed to get myself back in the gym,

423

:

start doing weights again, not is not my

favorite thing, but I also don't hate it.

424

:

It's just not something that I look

forward to as much as swimming.

425

:

And as you say, you just push yourself to

do it and say, if I want these results,

426

:

this is what's gonna have to happen.

427

:

But for me, I found what really

helped me the most was the, decision

428

:

had to be made before the day.

429

:

Because if I, if I'm deciding at

seven o'clock in the morning, whether

430

:

I'm gonna go to the gym or not.

431

:

When I'm still waking up and my brain

isn't fully functioning, my, my base

432

:

self is probably gonna win the argument.

433

:

But if the decision's already made

and up and out, don't even need

434

:

to think about it, the gym kit's

ready, everything's there to go.

435

:

I will go and do it, and I,

I won't complain about it.

436

:

I'll get on with it and I'll

feel better for it afterwards.

437

:

Esther Avant: You nailed it.

438

:

If there is one thing to take

away from this conversation, it is

439

:

how crucial it is to plan ahead.

440

:

Because Left to your own devices.

441

:

Yeah.

442

:

Or first thing in the

morning, the alarm goes off.

443

:

Do I wanna get up and go to the gym?

444

:

No, I do not.

445

:

And around we go.

446

:

So pre-commit yourself making

these decisions in advance, and

447

:

then essentially giving yourself

the, the map to follow, oh, here's

448

:

what I'm gonna have for breakfast,

here's what I'm gonna do at the gym.

449

:

One of the biggest challenges that

people face today is decision fatigue.

450

:

We actually recently polled a lot

of leaders, executives, coaches,

451

:

et cetera, about their biggest

challenges and decision fatigue

452

:

was at the top of the list, so.

453

:

It makes sense that you don't want another

thing to think about, and therefore

454

:

default to what you've always done.

455

:

And if you're trying to make a change,

you can't keep defaulting to that.

456

:

So it really comes down to, in the moment,

I'm gonna go the way I've always done.

457

:

So what do I have to do differently so

that I have pre-decided and I make sure

458

:

that I follow through on this thing?

459

:

Could be as simple as having your alarm

out of reach from your bed so that

460

:

you cannot hit snooze and there goes

another day that you didn't get up.

461

:

It's these small things.

462

:

it's deciding.

463

:

I'm gonna wake up at seven, I'm gonna

splash some cold water on my face.

464

:

I'm gonna go to the gym.

465

:

My workout's already decided, or I already

packed my lunch, so I don't need to

466

:

think about what I'm gonna do for that.

467

:

Those freeing up your.

468

:

Your mind for other things is

huge, and using the times that you

469

:

have more oomph or enthusiasm or

motivation to set yourself up, to

470

:

continue to be consistent, even when

you don't, will change everything.

471

:

Generally, Sunday evening is when we're

feeling like gung-ho, okay, Monday

472

:

new me, I'm gonna have a great week.

473

:

I'm gonna do all these healthy things.

474

:

You know that by midweek.

475

:

Thursday, Friday, you're

not feeling the same.

476

:

So what can I do now that makes Thursday

and Friday easier so that I don't

477

:

continue to have weeks where I start

off strong and then I keep falling off,

478

:

John: I think that's really valuable.

479

:

And so for me, I just can't have that

argument with myself in the morning.

480

:

Because, because I'll always lose.

481

:

But also for, I also know myself well

enough to know that, if I haven't done

482

:

the dishes the night before, it's like,

well, this can be something that I'm

483

:

not gonna be looking forward to when I

484

:

Esther Avant: Mm-hmm.

485

:

John: the gym, but it's

gonna be on my mind as well.

486

:

So get, get that done.

487

:

Get my kit packed the night before,

because if I'm happy to find my swimming

488

:

trunks or my gym shorts or whatever

else in the morning, and it slows me

489

:

down, the more time I spend doing that,

the more time think, oh, do I really

490

:

have time to get myself to the gym?

491

:

And again, get to the office as.

492

:

I know that I have to have

those things ready to go.

493

:

so that nothing is gonna come up

that's a potential excuse for meals.

494

:

something to slow me down for

getting out in the morning.

495

:

So I'm ne nearly always out the house

five, 10 minutes after I've woken

496

:

Esther Avant: Yes,

497

:

John: that, that for me is

like, it has to happen that way.

498

:

Esther Avant: that's

exactly how I am also.

499

:

And I think it's, it's

such a smart way to do it.

500

:

You're just reducing friction,

you know, from experience.

501

:

Where are all the potential

tripping points that I could run

502

:

into, and how many of those can I

resolve before they even happen?

503

:

And it's just so much smoother sailing.

504

:

John: I think, I do with coaching

clients a lot and have done over the

505

:

years is also creating these Queued

actions rather than action commitments.

506

:

We create actions that set them

up for the thing that they really

507

:

want to do to keep things simple.

508

:

And I think these are queuing.

509

:

Actions.

510

:

It's like you've already started

the process of doing the thing

511

:

that ultimately you're gonna do.

512

:

It's in progress.

513

:

the night before, potentially,

sorry, it's already started.

514

:

You queued yourself up to do that.

515

:

So it's, I think already that's

easing the resistance as well

516

:

of, well, you've already started,

so go and do the rest of it.

517

:

Esther Avant: Right, right.

518

:

Why would I have done that?

519

:

That first thing if I wasn't gonna

follow through and do the next thing?

520

:

You know?

521

:

Something I think you're

doing really well is you're.

522

:

You're connecting your present self to

your future self, which is something

523

:

people have a really hard time doing.

524

:

There's really interesting research

about how the brain activity, when we

525

:

think about our future selves is similar

to when we think about a stranger.

526

:

There's just a huge dis disconnect

between us now and us down the road.

527

:

And that's part of what makes it

hard to do the things that we're

528

:

talking about, to set ourselves up

for success is because you're like,

529

:

well, that's future John's problem.

530

:

He will just be eager to get out

of bed and he'll know exactly

531

:

where his swim trunks are and and

he'll just have an easy morning.

532

:

And you're making the connections

between like, Hey, I'm that guy

533

:

and I know from past experience

that it's not gonna be like that.

534

:

So let me do him a solid, let me

make it so his life is easier.

535

:

And it's actually not, once you

get into the groove, it's not that

536

:

much skin off your back anyway to,

make the sacrifice on his behalf.

537

:

And then you start to realize how

much better you feel by, preso,

538

:

all of those potential problems.

539

:

John: Yeah, it definitely, it

makes a huge difference and, and

540

:

not just for this area of life.

541

:

I think it's something you can apply to

so many different parts of life that will

542

:

set you up for greater long-term success.

543

:

Esther Avant: A thousand percent.

544

:

And that's part of what I think is so

cool about making health a priority, is

545

:

that all the stuff that we're talking

about is also applicable to your family

546

:

life, your relationships, your career,

and you just have a lot of opportunities

547

:

to practice with your health.

548

:

John: Yeah, I think one of the things I

like best about this is that, we think

549

:

better and faster when our bodies are

working more, more efficiently as well.

550

:

So all of this stuff is

gonna help you perform.

551

:

I.

552

:

Better, not just physically, but you

probably will feel better emotionally.

553

:

'cause you'll look better, you'll have

more energy and your, your brain will

554

:

work better because of what it, so

there's, and there's plenty of evidence to

555

:

Esther Avant: Yes.

556

:

John: that's the case.

557

:

So I think that's all valuable.

558

:

I do wanna come to nutrition, but before

I do, something that's on my mind about

559

:

this is, having been in, in coaching for

many, many years myself, not, not fitness

560

:

coaching obviously, but having been in

the area, I often hear people saying how

561

:

important it's to set specific goals.

562

:

Does it make a difference with your

health and fitness to have specific

563

:

goals or can we have more of a

general, just wanna be healthier goal?

564

:

I mean, how, what do you find is works

better with people you work with?

565

:

Esther Avant: That's an excellent question

'cause I do think health is a little bit

566

:

of a unique area when it comes to goals.

567

:

For example, the majority of my career

I've worked with people with weight

568

:

loss goals and when we're talking, I.

569

:

Setting specific goals, it makes sense

that, well, okay, that specific thing

570

:

would be what number I wanna see on the

scale, how much weight I want to lose.

571

:

But what a lot of people have

found over time is how much of a

572

:

double-edged sword that specificity

is where you then feel like if I

573

:

fall short of that goal, I've failed.

574

:

When the reality is you've made huge

strides toward being a healthier person.

575

:

it can make it so that you feel compelled

to take health to an unhealthy extreme

576

:

where it's like, I've got this goal, I

have to see this number, I'm going to

577

:

eat as little as possible and work out as

long as possible just to see that number.

578

:

So I think when it comes to

health there, it can be a

579

:

little bit dicey with specifics.

580

:

another example would be you wanna

lower your cholesterol and, you

581

:

wanna get it into the healthy

range according to your doctor.

582

:

And, Only so much of that

is within your control.

583

:

Cholesterol specifically has

a very big genetic component.

584

:

You could lower yours significantly

and be much better off than you were,

585

:

but still be, slightly elevated.

586

:

And what kind of toll is that

gonna take on your mentality?

587

:

If you then feel like you failed?

588

:

Are you gonna feel like, well, I

tried as hard as I could and I,

589

:

and I fell short, so why bother?

590

:

And now you revert back to these

much less healthy behaviors.

591

:

So I do think there's a lot of gray area.

592

:

that said, if we go with something

as vague as, I just wanna be healthy.

593

:

We don't really know what we mean by that.

594

:

I used to do, I used to do sales, health,

coaching, sales, and I would talk to

595

:

dozens of people each week and damn near.

596

:

Everybody would say, I

just wanna be healthier.

597

:

And when I started prying and said,

well, what does healthier mean to you?

598

:

Everybody had a different definition.

599

:

So I think it's fine to keep it vague,

but not make it maybe as measurable or as

600

:

specific as a smart goal might suggest.

601

:

But I do think you need some

clarity on, well, how will I

602

:

know if I'm getting healthier?

603

:

Is it that I.

604

:

Have less pain?

605

:

Is it that there's a specific thing I

want to be able to do and I'll either be

606

:

able to do it or not, like a complete a

hike or do some sort of, fitness thing.

607

:

is it related to a health marker

that my doctor would check?

608

:

having a general idea of like,

well, how do I define health for

609

:

myself, I think is really important.

610

:

So at least then you know how to move

in that general direction without

611

:

getting too hung up on specifics.

612

:

John: No, I like that.

613

:

I mean, I, for me, I have a general aim

to get my body fat percentage below 30%.

614

:

That's one of my big aims.

615

:

but you know, the smaller things

like now, I would like to be able to

616

:

feel more comfortable in my summer

clothes because I know that they're

617

:

gonna be very snug at the moment.

618

:

And, and so there's some work to do there,

but more, more than anything, I, I do try

619

:

to focus on the goals as being the things.

620

:

The goal is to do the things that will

get me the results that I ultimately want.

621

:

So the goals for me have been more like

being consistent with, with going to the

622

:

gym and being more consistent with diet

and exercise and, and all that in general.

623

:

And, and so.

624

:

Really just committing or saying

the goals are just doing those

625

:

things and avoiding the things that

aren't gonna get me those results.

626

:

So that's a bit easier to deal with.

627

:

Maybe less dogmatic for us or less

risky in terms of, I don't have to think

628

:

about how far away that any of that is.

629

:

If I've shown up to the gym five days this

week, I've completed that goal, and yet

630

:

there may be more that I want to do, but

that, that's what I find has been working

631

:

for me and motivationally at least.

632

:

Esther Avant: I love that, and

what you've done is you've.

633

:

Made the distinction between outcome

goals and behavior goals, and we can't

634

:

control the outcome no matter what.

635

:

We cannot control what happens.

636

:

All we can control is what we do, and

you're so smart for knowing, all right.

637

:

Generally, I know what

direction I'm trying to go.

638

:

These are the things that I can

control that will get me there.

639

:

And if I just focus on, Hey, today,

did I do A, B, C, like I said, I would.

640

:

Yes.

641

:

Okay.

642

:

If I keep stringing those days together,

it keeps stringing those actions together.

643

:

I'm way more likely to get that result.

644

:

But I'm not waking up every day

obsessing about am I there yet?

645

:

John: Yeah, I'm increasing my likelihood

of achieving those outcomes and, that's,

646

:

that's how I like to think of it.

647

:

Great.

648

:

so I'm, I'm happy that that's

a, a good track to be on.

649

:

so let's get a bit more into the

nutrition side of things now with

650

:

the time that we have left here.

651

:

So, I, I'm, I'll start with what I

could do and you could tell me if

652

:

I shouldn't be doing this or if I'm

sort of know maybe there's other

653

:

things I should be doing as well.

654

:

So I have been doing, or trying to

recommit myself recently to intermittent

655

:

fasting, so kind of going periods of the.

656

:

Each day, Monday to Friday, don't eat

until 2 30, 3 o'clock in the afternoon.

657

:

But I just have my coffee

water throughout the day.

658

:

And then I have an eating window until

about, probably about 11 o'clock at night

659

:

really, before I start going to bed.

660

:

Is that good or is that like, maybe.

661

:

Maybe there's some other

things you wanna consider here.

662

:

Esther Avant: I love this question,

and I had a feeling you were gonna

663

:

say intermittent fasting, so, okay.

664

:

the nutrition big rocks, your

total caloric intake, your

665

:

protein, and your fiber intakes.

666

:

So what you're doing with

intermittent fasting is you are

667

:

addressing the big, biggest big

rock, which is your caloric intake.

668

:

At the end of the day, if you want to

lose fat, you need to be taking in less

669

:

calories than your body is burning.

670

:

Most of us in developed countries,

eating is a free for all.

671

:

From the minute we wake up to

the minute we go to bed, food is

672

:

available and plentiful and delicious

and very easy to eat to excess.

673

:

So what you're doing with intermittent

fasting is you are restricting

674

:

calories by restricting the time

that you are open to eating it.

675

:

And it's not that the window itself is

the reason that you'll be successful.

676

:

It's that you have, like we were

talking about before, you have

677

:

pre-committed, you have made it easy

to decide before you're in a situation.

678

:

Whether or not you're going to eat.

679

:

So you don't need to wake up

every day and say, oh, after this

680

:

workout, should I eat something?

681

:

Should I swing by this?

682

:

And, should I swing by this place?

683

:

Should I have this when I get home?

684

:

You're not having to constantly

wrestle with yourself about food.

685

:

It's just a very black and white.

686

:

Oh, it's before this time,

then The answer's no.

687

:

Oh, it's after this time.

688

:

Good to go.

689

:

for other listeners out

there, it is possible to.

690

:

Not lose weight while intermittent

fasting or even to gain weight.

691

:

I have worked with clients who have

kind of used it as license for that

692

:

feeding window to be a free for all.

693

:

John: Eat whatever you want.

694

:

Esther Avant: Exactly.

695

:

so if you're not also focused on what

you're eating in that time, it's not,

696

:

you know, it's not a magic bullet.

697

:

I personally follow something

similar for similar reasons.

698

:

I think we, personality wise, we have a

lot of similarities and I just like that

699

:

I then, it's not even a consideration.

700

:

I don't need to think about eating

before about:

701

:

just don't eat before then, and

I don't need to think about it.

702

:

I don't need to stress about it.

703

:

what I think you're doing really well

is that you've created a window that

704

:

works for you and your lifestyle.

705

:

A lot of people really stress about,

oh, should it be from noon to six?

706

:

Or, oh, no, then I can't eat dinner.

707

:

Like the beauty of it is that

you get to decide what it looks

708

:

like and that that goes for all.

709

:

Dietary approaches, whatever

you're doing to reduce your

710

:

chloric intake to lose weight is,

that's what it's boiling down to.

711

:

So you get to decide kind of how

what the rules look like for you.

712

:

You said, eh, I don't really

miss it in the morning so I

713

:

can get a bunch of stuff done.

714

:

I get that out of the way.

715

:

But, having a later window works for me.

716

:

And that's, I think, what will make it.

717

:

Work for you longer term is you're not

feeling like, oh, I've had to shift

718

:

all of my stuff into this window that's

midday and then I don't eat dinner

719

:

with my family, or then I can't go out.

720

:

You found a way to kinda

get the best of both worlds.

721

:

so I think that's an awesome start.

722

:

and you know, again, it's not it.

723

:

You need to fast.

724

:

If you wanna lose weight, it's just,

I need to eat fewer calories and

725

:

how do I make that feel easy for me?

726

:

For other people, it's,

cutting out entire food groups.

727

:

I wouldn't recommend that.

728

:

for other people it's tracking their

intake and saying, I can have whatever I

729

:

want whenever I want, but not all at once.

730

:

Not in the quantities I might want.

731

:

I'm gonna learn about the balance

of, how to eat in a way that I

732

:

enjoy and that fits my goals.

733

:

I would say what I would focus on within

your feeding window is making sure

734

:

that you're getting in enough protein

and fiber to support both your goals.

735

:

So you wanna drop body fat specifically,

not just weight, which means that strength

736

:

training is really important, and eating

enough protein that helps you retain

737

:

muscle and lose fat, that's a priority.

738

:

And then fiber is sort of, again, a proxy

goal for just an overall nutritious diet.

739

:

What you might find is that it could

be hard to eat enough of those things

740

:

in a shortened window because they're

both very satiating kind of categories.

741

:

so if you're finding I can't stomach

that much protein, or I can't eat

742

:

that much produce or whole grains in

this shortened window, then maybe you

743

:

consider some flexibility and you say,

in order to get an optimal amount of

744

:

protein in, I'll do a shake post-workout.

745

:

Then I don't eat until my feeding window.

746

:

So I'm getting the increased protein

technically, yeah, I'm breaking the fast.

747

:

But the benefit of the fast is really

just the reduction in calories.

748

:

So, just kind of, it might benefit

you to track a couple days of

749

:

eating and just see roughly how much

protein and fiber am I getting in?

750

:

and then seeing if you're in a

good place or if you wanna focus a

751

:

little bit more on increasing it.

752

:

John: It is those things you said about

the reasons was saves me time the morning.

753

:

So I actually get a bit of time back

because I'm not taking half an hour to

754

:

an hour out of my morning to sit and

eat breakfast, or make it and prepare

755

:

it and clean up afterwards as well.

756

:

And so it gives me, I feel

like it gives you time back.

757

:

I don't miss it, and it probably

is the time when I most want

758

:

to eat carbs and drink a.

759

:

liter of orange juice and kind of things

that probably aren't that great be doing.

760

:

So skipping out on those,

actually, I do feel is beneficial.

761

:

Not trying to stuff them in later in

the day, but I like the other stuff

762

:

you say like, yeah, more protein,

definitely something I could do with.

763

:

And, but you, you say not to cut out,

not to try and cut out the carbs so much

764

:

and don't, don't need to go necessarily

ketogenic or anything like that.

765

:

Yeah.

766

:

Esther Avant: Yeah, I mean

just any and certainly.

767

:

The beauty of nutrition is that

there is not one best diet.

768

:

There are different things that work

for different people, and I think

769

:

being open to experimenting and

seeing how you feel and learning,

770

:

like this, but not that, and putting

together your own style, Is really key.

771

:

But I do think a lot of people end up with

these really extreme dogmatic approaches

772

:

that they can't sustain long term.

773

:

And it's like each time you do something

that's a drastic change and then you

774

:

find yourself back to where you were,

it just takes a toll on your confidence

775

:

and your willingness to keep trying.

776

:

You keep feeling like you're failing,

so why would you keep trying?

777

:

So I think to just generally looking at.

778

:

How you're eating now,

what things you enjoy?

779

:

Most people there, occasionally I've met

somebody who's like, eh, carbs couldn't

780

:

care, couldn't care less about 'em.

781

:

but for the most part, people like carbs.

782

:

And at the end of the day, you're

not gonna stick with a diet that

783

:

you don't enjoy or that feels

really restrictive or that you've

784

:

eliminated things that bring you joy.

785

:

so I think it's, I think.

786

:

For a, a good place to start for most

people is keeping a food journal for

787

:

at least a few days, a couple, couple

weekdays and a weekend, and just get a

788

:

feel for what kinds of things am I eating?

789

:

Are things more calorie

dense than I realized?

790

:

What simple swaps could I make?

791

:

Meeting yourself where you are

and gradually making improvements

792

:

over time instead of overnight

ripping the bandaid and suddenly,

793

:

overhauling your entire diet.

794

:

It might work temporarily, but

it's not gonna work long term.

795

:

John: Does, does it help to

track any other aspects of the

796

:

journey as well, do you think?

797

:

Or

798

:

Esther Avant: I think

799

:

John: become a, a bind for people?

800

:

Esther Avant: it's,

that's a great question.

801

:

It is a double-edged sword, and

I think generally speaking, how

802

:

you think about tracking, whether

it's tracking your steps, tracking

803

:

your food, makes a big difference.

804

:

If you are going into it this is

the end all, be all, this is the

805

:

reason I'm gonna be successful is

because I'm tracking this thing.

806

:

It's not, the reason you track is for

information so that you can become aware

807

:

of what you're currently doing and how

it is or isn't supporting your goals.

808

:

What you choose to do with

that information is up to you.

809

:

So I think in the beginning, getting

a baseline is really important.

810

:

Tracking how many steps you're getting,

how many days a week you're working out,

811

:

what you're eating, things of that nature.

812

:

Just help you get your bearings

of where am I as compared to.

813

:

Where I want to be.

814

:

We were talking earlier about

focusing on the behavior goals.

815

:

So if I know the big rocks, if I'm

trying to walk daily, get my strength

816

:

in, get my protein, fiber, et cetera.

817

:

I need to know where I am now so that I

know what behaviors I need to focus on.

818

:

generally, I think the best

form of tracking is a bird's eye

819

:

view of a couple main habits.

820

:

So one, one example we've been talking

about is like that seven o'clock alarm.

821

:

You're consistently

getting up at that time.

822

:

But a listener who might be saying, I'm

motivated after hearing this conversation.

823

:

I wanna start waking up early too,

to do whatever thing, is you pick

824

:

a couple of habits and you get, you

print off a blank monthly calendar

825

:

and each day you do the thing.

826

:

You put a dot or a sticker or a check

mark or whatever, so that you're

827

:

able to get the high level view of

how often am I actually following

828

:

through and doing this thing?

829

:

What patterns are showing up for me?

830

:

Am I, doing really solid Monday through

Thursday, and then there's not a

831

:

sticker in sight Friday through Sunday.

832

:

you it helps you learn without

getting too obsessed with the minutia.

833

:

John: I like that.

834

:

Yeah.

835

:

It's the Jerry Seinfeld method.

836

:

Right?

837

:

Put the cross on the

calendar for each day.

838

:

You do.

839

:

And keep the, try and keep the

crosses connected as much as possible.

840

:

love that.

841

:

for us, because I, I'll throw

this in I think for our, for our

842

:

speaker audience, one of the things

I found very motivating recently

843

:

is I've been doing standup comedy.

844

:

I've been doing story events recently,

and they've all been videoed.

845

:

Seeing myself up on stage and thinking,

oh, I could look a lot better, is

846

:

incredibly motivating to get my butt back

into the gym and get on and do this stuff.

847

:

So I do recommend, even though you might

not like how you're looking at the moment,

848

:

get yourself video, it will motivate you

and you will look better the next time

849

:

you do it and you'll see the improvements.

850

:

So I do find that that's valuable tool

to help you, help you move it forward.

851

:

Esther Avant: Yeah.

852

:

And too, I just had a

very similar experience.

853

:

And if nothing else, it will

help you dress better for the

854

:

current version of your body.

855

:

I just got some footage back from an

event and thought what I wore looked good

856

:

in the mirror and then realized, in real

life it just, some parts just didn't look

857

:

great and, and now I know, don't think,

there's nothing wrong with my body.

858

:

That outfit didn't flatter it.

859

:

So, in the short term.

860

:

You can use it to just be like,

oh, okay, well, good to know.

861

:

I'll dress a little bit

differently next time.

862

:

And then, yeah, longer term you can

be like, yeah, I would like to feel

863

:

better about who I see in this,

in these photos, in this footage.

864

:

and this can be my

motivation for taking action.

865

:

John: And would certainly add this as

well, like if you're not happy with

866

:

how you look or feel right now, don't

let that be the thing that stops you

867

:

getting up on stage and doing this.

868

:

Like do that and sort it out

whilst you're in progress.

869

:

Otherwise, it's just gonna keep repeating.

870

:

This has been wonderful.

871

:

You've shared so much great stuff with us.

872

:

For our listener, where can they

find out more about you and maybe

873

:

you can get some more help from you.

874

:

Esther Avant: Yeah, the easiest way

is my website, esther avant.com.

875

:

It has links to my book, my podcast,

my coaching and social media as well.

876

:

John: Awesome.

877

:

And certainly I encourage people

to, to check out your book and this

878

:

has been a wonderful conversation

and nothing we've talked about has

879

:

been like, oh yeah, this is so hard.

880

:

Oh, I couldn't do this.

881

:

It is like, it's all very doable and

you kept it very accessible for us.

882

:

So I really appreciate that.

883

:

You've been the perfect

guest to have for this topic.

884

:

Esther, thank you so much for coming on.

885

:

Percent influence.

886

:

Esther Avant: Oh, thank

you so much for having me.

887

:

John: If you got some value from

this conversation and I know you

888

:

did, do your future self a favor.

889

:

Hit that like button, subscribe and tap

the bell so you never miss an episode.

890

:

That helps you level up your

influence from the inside out.

891

:

And tell us in the comments, what's

one small health habit that you

892

:

are gonna commit to in this week,

Esther and I will be checking

893

:

in and we'd love to cheer you on

894

:

If you want more performance boosting

tips for speakers and coaches, check

895

:

out the full podcast on your favorite

app or visit present influence.com

896

:

for resources, downloads,

and upcoming events.

897

:

Thanks for watching.

898

:

Stay Healthy, stay influential.

899

:

I'll see you in the next one.

About the Podcast

Show artwork for Present Influence: The Professional Speaking Show
Present Influence: The Professional Speaking Show
Speak to inspire. Influence with integrity. Lead with presence.

About your host

Profile picture for John Ball

John Ball

John Ball is a keynote coach and professional speaker on a mission to help upcoming leaders master their communication, create impact and stand out as experts in their field.
John left the high life of his flying career to do something more meaningful to him and has since worked with several leading personal and professional development organisations as a lead coach and trainer.
The heart of everything John does involves helping people shift to personal responsibility and conscious awareness of how they show up and perform in every situation, whilst equipping them with the tools to be exceptional.
John also co-hosts The Coaching Clinic Podcast with his great friend and colleague Angie Besignano.
He lives in the beautiful city of Valencia, Spain with his husband and often visits the UK and US for speaking and training engagements. When he's not speaking or podcasting, he's likely to be out swimming, kayaking or enjoying time with friends.

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