S03E84 WHY DO A NEW YEAR RESET CHALLENGE

At @crossfitbison the gym holds a yearly RESET challenge in January for athletes. It includes a framework to measure factors such as food, sleep, water, alcohol, exercise, and other metrics.

Why bother with a challenge in the first place? What are the goals for a challenge? How can a challenge empower you for the year? What can you expect from a fresh start or "reset"?

Dave and Sam discuss why you should consider a challenge and how to use it to make your whole year healthier and happier.

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S03E84 WHY DO A NEW YEAR RESET CHALLENGE

[00:00:00] David Syvertsen: Welcome back to the Herd Fit Podcast. I am coach David Syvertsen. I'm my, I am here with my co-host, Dr. And coach Sam Rhee. We are going to be talking today about, Your gyms or your whatever program you're a part of New Year Challenge.

Right. We have a challenge at the gym that we've been doing. This is the sixth one, I believe it's called the Reset Challenge. And I'll go into some specifics of what it is and why we do it. But I don't wanna make it only about that. It's, there are several programs this time of. Right after the holidays, January, new Year's resolutions, that kind of are meant to help you get the ball rolling towards whatever goals you have.

In most cases, not all, it's lose weight. It's, you know, change my lifestyle, work out more, eat better. Right. And for whatever reason, right when the year changes, it makes people motivated, right? Like they put the, the, their last year in the rear view mirror, they wanna put their best foot forward. And in most cases it, it's something that's really aimed at improving something in your life.

That you just wanna be better at. And a lot of people stereotypically after the holidays feel overweight, they feel tired. They, you know, maybe even a little bit stressed out. Holidays are great, but they also stress us out in, in, in several different ways. And then you get into January, there just is not much going on, coming up.

It's just a very like dry time. Not many people go away this time of year. , the kids are all in school for most unless you got the snow days and whatnot. But it, it's, it's one of the few opportunities throughout the year where it's like a solid five, six week, seven week window where you really can put your best foot forward with the challenge.

And when you surround yourself, people that are doing the same thing, it makes it even better. So I kind of wanted to go into reasoning behind these things. And the two, maybe the biggest concept I feel. people can benefit from in something like a reset challenge or the mayhem athlete challenge, like all these things, right?

They're all over the place. Sam, opening thoughts on reset. You had a funny line last night. We took the coaches out for dinner just on what your goals are with reset, but, you know, I appreciate Sam on this stuff. He, he's always honest about it, you know, he is always transparent with it too. So, but you can go into your personal experience, but also just from a coaching perspective, an experience perspective.

What is your view? on these kind of challenges at the start of the year. Cause they do get kind of corny,

[00:02:21] Sam Rhee: right? They're good. We've been doing it, like you said, for five, six years and, and a couple years It was challenge the challenge. Yep. And it was paired up with some exercise and, and it was there were different nutritional challenges with that.

And then this, and then the past couple, we've been doing it just as a, as a group within our gym and. , yeah. Every year it's really been helpful. I probably have learned more about nutrition and myself every year than anything else. It's literally, you can think of it as a, as an experiment on yourself.

It's like, what would happen if I tried this nutritionally for myself? And that has taught me a lot. I mean, I remember the very first time I did one. It was paleo, but I didn't really understand what that meant so much. Right, right. So I was sitting there eating boiled eggs, ,

[00:03:11] David Syvertsen: and you hated your life back then.

And sausage every

[00:03:14] Sam Rhee: day because I was like, well this is technically paleo . And it was but it was a good experience because I learned, you know, as I went along every year. You know how my body reacts, like what works you know, how long can I really push things? And, and, and sometimes you realize, Hey, listen, this is, this is not exactly where I should be with this.

And so you find a good way of living your life for every, for the rest of the year. Based on what you might want to challenge yourself with for, for those first couple weeks. Mm-hmm. , I, I, I will say I'm a little burnt out. So Last, yep. So last, I believe it last night we were talking about it and and you know, my spouse Susan is, has been, she's so good.

She's so

[00:03:54] David Syvertsen: disappointed. She gets perfect points all the time. Yeah. She, I, I,

[00:03:57] Sam Rhee: she's like a machine, you know, she knows how to get back into, into reset mode. Like, and, and this is actually really healthy for her because she does let herself go during the holidays. Mm-hmm. , most of us do. We go on vacation. She doesn't feel too guilty about it because she knows, listen when January comes around mm-hmm.

I'm gonna get back to, you know, being really healthy. Right. And, and she knows, and, and. These cycles have helped her know exactly what to buy. Mm-hmm. , how to prep, how to, how to get back into it. And for me, I'm a little bit of a rebel. I don't, I don't , I don't like that. So I, I'll eat and do everything that, you know, she prepares.

Yeah. But then, you know, just because I'm such a contrarian, every night, you know, cuz we get points for eating healthy.

[00:04:42] David Syvertsen: Right. Yeah. I'm gonna go over that a little bit. Yeah.

[00:04:43] Sam Rhee: Yeah. So after I eat all the healthy food and do everything that's super. Correct. I'll take a handful of peanut butter m and MSS every night and eat them in front of her just because I'm like, you're not the bo, like no one's the boss of me.

I could do whatever I want. Oh my God. .

[00:05:00] David Syvertsen: But I will say, so Susan has three teenage, three teenagers in her house right now. . That's right.

[00:05:04] Sam Rhee: I'm the worst rebel in the household. But then I realized, you know, I, I was thinking about it last night. Mm-hmm. a after that, and I said, you know, you, who am I really?

In this, right? Like Susan doesn't care, right? If she, you know, I could do whatever I want and she's not gonna sit there and be like, oh, like be so disappointed. Like she knows me. So I said, you know, , let, let, let me get back into the spirit of things. Mm-hmm. and, and I've done this enough times and you know what I did last night?

What downloaded Fitness? MyFi Pal. Okay. Got the premium subscription. Nice. Did the macros Good? Set it up. Nice.

[00:05:36] David Syvertsen: So good for you.

[00:05:37] Sam Rhee: That's awesome. So I decided, listen why do I have to be the contrarian? I know what I need to do to do. Right, right. And the reason part of it is, is that I know. Every time I've, I count macros.

It's, it's very time consuming. It is. And, and there is some effort into,

[00:05:50] David Syvertsen: it's overwhelming. Sometimes it is, but especially when you go out to eat and stuff. Yeah. But

[00:05:53] Sam Rhee: it's been like two, three years since I've counted macros. Yeah. And I said, listen. , you know, I, I already, I don't care about the reset score per se.

Right. Because I already pulled ones or two points every Yeah. Right. Every day for this past week. Right. But I said for myself, I'm gonna get back into the counting macros for the rest of the challenge. And cool. And I feel like I'm doing it for myself. Right. And, and I'm glad that we've had these challenges because now I have the experience to know like, this is what I can do

[00:06:19] David Syvertsen: with it.

Yeah. No, that's awesome. Thanks for sharing that. The. . Yo, I'm gonna go over what we think the, the Reset Challenge was built on. Five factors that we think really contribute to a healthy life. Right. And I'm gonna go into what they are really quickly. I'm not gonna explain each one of 'em like I do in the emails to our, to our members.

But I wanna kind of tell you why we think this is important and why setting it up this way is important. Because we've done a few different challenges, a few different versions. They get pretty complicated. With like websites and apps and all this stuff, and it drives people out of it. So I'm gonna kind of get into that.

But we think that nutrition, hydration, sleep, exercise, and alcohol intake are really the five. You wanna call them pillars of health you might get some kickback on that or, Hey, this is much more important than that, right? But those are the five things that we factor into the reset challenge. And basically you get a point for following that section's rule.

Every single day, right? So if you follow your nutrition guidelines, and we're not, we don't make anyone do anything. We say, Hey, come up with something that is your nutrition guideline. It could be macros, it could be paleo, it could be zone it could simply be at the most basic side like. . No processed sugar or no dessert.

Honestly, for some people, like that's like we just talked to Allison Warner. Her episode will be out next week. Meet people where they are. Right? We're not gonna force feed. That's what one thing I didn't like about some past challenges and some challenges out there. You can't force some people into eating a certain way.

Great point. All right, so it's like, Hey, come up with what you need. Let's take your game to the next level. If your game is very low level with nutrition, , we're not gonna have you go into macro counting. It's really, it's overwhelming. All right? So we felt that those are the five important factors, and it's a simple process, right?

It's a spreadsheet, and you literally write in a box every day if you got a 1, 2, 3, 4, or five. And we always say, Hey, if you're getting fours, you're doing a really good job. And it makes people think in a responsible way, Hey, I know I'm eating junk food tonight. I'm going out with my friends, right? I'm gonna try to make sure I get my.

Right. If you have a lot of twos and threes like Sam just had this past week and some things you cannot control right now we are, you know, we have a a two-year-old that doesn't sleep very well. There are nights where we just don't get our sleep. I tried. So now that I know like, hey, I wanna make sure I'm still getting a four, so I didn't get my sleep last night.

I'm not gonna have a drink tonight. I'm gonna eat perfect. I'm gonna hydrate and I'm gonna exercise. But hey, maybe on my rest day I don't want to exercise. I'm not gonna rest, I'm not gonna exercise today. I'm gonna make sure everything else is perfect. And when you live like that, right, you're not demanding perfection from yourself, but you're not letting it just roll like a, a snowball out, out of, out of control.

So that's kind of what our reset challenge is in. Again, I'm not gonna spend too much time talking about that, but that's where the premise of most challenges needs to reside in. They need to be. How do I set up a healthy lifestyle to supplement what I'm doing at the gym? Because we all know this guys, right?

If you show up to the gym and you crush it and you work hard, it's still, it's not enough. I will applaud you. Clap pat you on the back. A lot of people don't do that, so you're kind of out of the norm by the fact that you did do it. It's not enough though. That doesn't make you a healthy person.

[00:09:32] Sam Rhee: Yeah. It's one hour of your day and, and we've all heard 23.

Of the rest of your day is what really determines how healthy you really are. Mm-hmm. , and it's hard. I, I love the flexibility of our challenge. Mm-hmm. , we've done challenges that were so much more rigid and we had list of food and it was like, right, could you eat this? Or could you not eat this? Yeah.

[00:09:52] David Syvertsen: And that was really this oil, but not that oil. Right. You know, it's like, And

[00:09:56] Sam Rhee: you, we constantly got questions like, could you, could, is this actually okay or not okay. Right. It was so funny, I just remembered one of them was you know, it was a pretty strict paleo challenge and we were so sick of eating the same vegetables over and over.

Right. and Susan was asking me, Hey, listen I I don't want to do string steam broccoli again. Like, is there some other vegetable we could do ? And this shot my credibility with her forever. But I said, well, how about corn corn's like a vegetable ? And she is like, oh, right, okay. I guess it is a vegetable.

And so she, we ate it and I think she posted it on one of the our space like. Yeah. Food things. Private groups. Yeah. Yeah. And and someone point out corn is a

[00:10:39] David Syvertsen: grain , so you are not eating pale,

[00:10:43] Sam Rhee: so you're not, and you lost that point. Yeah. And she was so pissed at me, , and after that like, like I can't suggest anything because she's like, yeah, remember the corn thing?

Yeah. Okay. So, so I do love the flexibility because you're right, life doesn't make things perfect for you. Right, right. And. , we always say give yourself some grace and if you can do the water that day, but you can't do the sleep, perfect. Mm-hmm. , if you can do, but you're. Constantly working towards getting yourself better and being more consistent and stuff.

Mm-hmm. . And I think that accountability does matter. Yeah. So, so the fact that you're doing it in front of others mm-hmm. and, and, and making yourself known that this is what you're doing always helps. Yeah. And that's why I love taking these two, you know, five, six weeks. Honestly, it helps us as a gym because it's before the open.

Right. It helps people sort of get tuned up. Yep. Helps them focus on their health. Yep.

[00:11:39] David Syvertsen: I love that. Yeah. And like, I think something you touched on earlier, it's educational. Like there are things you're gonna learn from. If you actually do go in this with like a disciplined mindset, not perfect, just discipline, then you're trying to find different ways to eat clean.

I think that's one of the biggest battles people have with nutrition on Reset is. They'll eat the same thing every single day for a week or two, and then you start getting sick of it and you just don't know what else to do. And there are so many ways to hit your macros, eat paleo, and the amount of information that is shared even in our Facebook group, whether it's recipes, advice what foods should I eat, what foods can I eat?

is corn of grain or vegetable, right? , like that kind of stuff. Like you learn on it. And I think that's where the shortcoming is for a lot of people. You can call it discipline for some. And yes, that is an issue for some, but I think a lot of people just don't know like what can I, what is what else is out there?

And that's when having a group, we have 130 people sign up for this thing this year, and the fact. You know, there's a lot of smart people in this group, good cooks people with nutrition backgrounds, people with anecdotal advice on stuff that they've gone through in the past. When you bring a sea of people, it really, it makes you feel fully supported.

And our spreadsheet, you can see what everyone's doing, right? Like, if, if I really wanna go see what Sam's scores are, I can click on the letter s on the spreadsheet and see what he's doing. Not that I'm gonna be creeping on people, but I even know my numbers, right? I had. A day this past week where I didn't stretch.

It was like I forgot to, so I was like, crap, I gotta get four. Right? It was my rest day. So there's two things I didn't do and I was so pissed and I'm like almost embarrassed to write my four because someone's gonna see it, right? Like owner of the gym gets a four, right? And so again, the accountability's a good thing.

Now I think the biggest obstacle. That I've experienced with reset from our members, right? And I've, and every year this happens, no matter what kind of challenge we do is people quit after a week, two weeks, three weeks. In the past, we always make reset based on the opens. We basically start. The first or second Monday of January and we go all the way till the open.

The open has been going back and forth with when it starts, and there was a year we did, I think it was nine weeks. Oh, that was a tough one. Yeah, and people were not happy about it, and most just like at some point through the white flag up this time it's only six weeks. And I've had requests for five, I think five's too short, but six weeks is enough time to really see a change.

Yes. All right. But it's not overwhelming. And my challenge to people is that if you do, if you've gotten off to a rough start, all right, you had a bad first week, whether you didn't log, you're just like, screw this, I forgot. I'm too busy. Don't wanna do it. Or you're starting to lose some of the motivation.

This concept of momentum is something I've been thinking. For people is it's, it's pretty easy to start fight the first day or two, right? Start eating clean, plant a couple things. Day three, day four, day five, the weekends start to hit and it starts to really get hard, hard enough to the point where you go off your diet right, and you have a cheat meal, not the worst thing in the world, right?

Balance is a part of life. And I'll get into that a little bit later. Okay. I would challenge everyone. I'm gonna be texting someone after this who's asked me yesterday for some nutrition help and, and exercise help, right? Is. . You really have to get like that first two weeks out of the wind way. And if you can, now you have momentum and think about like what momentum is, right?

Like let's, like you roll a ball down a hill, right? It starts off slow, they're further down the hill. It gets, it goes faster and faster and faster. It keeps on picking up speed. That's what you could be like you, that first few steps. Like it's hard for you to like, Not eat what you normally eat before bed, not eat what you normally do when you're watching football on Sundays, not drink what you normally drink with your friends.

On Saturday nights it's really hard, but every single time you do it and you come out on the winning side, it will be easier the next time you do it. All right. Another example, I just started PT on my knee. And the first two or three sessions of doing these like single leg squats to a box, like they actually hurt and they felt weak.

And I knew I was gonna feel weak, but I'm like, I did not, I was not cool. The fact that it actually was, I was in pain and I just did it for the third time today, and they, they felt awesome. And like, again, it's now, it's, now it's easier and it's, it's all about momentum now. I can't wait to do it. , right? It, it's all about momentum.

And I think you, we see this all the time with people especially that have like sugar addictions or sweets, right? They almost start to feel sick. They get these headaches when they stop doing it, they go cold Turkey. I was just about to say that, right? And then the second you get over that hump you, it becomes natural and easy.

I have someone in the gym right now going really high fat, really low carb, not keto, but high fat, low carb. High performing athlete. Right. Little nervous to to make a change like that right before the open. But there's a few reasons behind it. And I remember telling him the first time I did that at the end, it was the best I ever felt when it came to like CrossFit fitness, going like just moving my body and everything.

Right. Got lean, all that. And, but I remember there was after two, three weeks I would go to the gym and two or three minutes in, I was so fo. And weak and like I wanted to give up in all these workouts. And that is enough for a lot of people to sit, sit, throw their hands up in the air and say, this is not working for me.

And you have to know that when you're making a big change to nutrition, your body is not going to feel like it has. There are going to be some negatives that come from it, but I want to challenge you guys. That if you can gain some momentum, it is not always going to be that hard. It's like starting CrossFit.

Remember when you started CrossFit Sam? Oh my God, they're so hard. And just like every day it's just like, oh, I don't know. I don't know what this is. I don't know how to hit the wall on a wall ball. . You know? It's like, I don't know how to squat. I don't have to lock out my elbows. Like everything. Right? And now it become, but you gain momentum because you kept showing up.

Right? And now things are natural and easier, I should say. Thoughts.

[00:17:39] Sam Rhee: All of those experiments that I have done where I cut out all the sugar, all the processed foods, you're exactly right. About a week and a half in I was getting really bad headaches for a couple days. Mm-hmm. and, and my performance suffered.

And I was like, what is this? And then after, and. at least two or three times when I stuck to the strictest Paleo ever, I felt the healthiest I'd ever had. Right. At the end of the six or seven weeks. Right. I also was looking at every billboard and commercial for pizza and saying, , that's what I really want.

Yeah. So I, I understand the fact that sometimes these challenges are not livable every. Lifestyles. Right. And nor are they meant to be. But for me, I learned so much about myself in terms of, okay, maybe I'm not gonna cut out all the processed foods or sugar in my life. Right? But if I keep them down low mm-hmm.

I know. , my body will be healthier for it. Yes. And, and so why not experiment and say, Hey, listen, let me do this and try it and see what happens. And, and that, that's why you have to stick it out for that, you know, five, six weeks. The other thing is, it's like every wad out there, it, you might find it easy to start the first minute or two of any wad, but where is it really sticky?

It's like halfway or two-thirds in. Yeah. Right. And then you're just like, oh man, I, I just. Put the barbell down, or let me just take an extra five or 10 seconds. Mm-hmm. rest and you want a break? Well, that's where this also goes and that's where the counting of the points and keeping with it also help.

Mm-hmm. . I don't, the other thing is you wanna finish strong. Mm-hmm. like I. , I'm one of those guys. I will never be the first outta the gate to start a wad. Mm-hmm. , I'm always the slowest on that first round. Mm-hmm. , but I want to finish stronger mm-hmm. than anyone else at the end, if I can. Right. And that's, that's what these challenges are.

When you get halfway through, when you feel like, man, this, this stinks. Like, oh my God, I have to go out this weekend and, and I'm not, I'm gonna be the one sitting there with club soda and carrot sticks, like, you know what? Finish strong. Do it. It's not the end of the world. Right. And after the six weeks, the, I mean, you learn how to mitigate and sort of moderate and mm-hmm.

and, and give yourself that, that time to try it. Right. And if you do, the knowledge you will have gained and the experience will help you every day

[00:20:01] David Syvertsen: for the rest of your life. Yeah. Yeah, that that's something that I also wanna get that message out. This is meant to help the rest of your life. And I can't tell you every single year, dude, this is six years in, I've had people come up to me multiple and say, Hey, like in the middle of summer, like, Hey, what I learned in reset, I'm still doing, to some extent, yes, maybe not as strict and like, Hey, this is what life changing is, and it's not.

Anything dramatic either. It's just like, Hey, I'm really cognizant of my water intake. Right? Absolutely. You know, 90% of people are under hydrated, and if you do CrossFit, it matters, right? So like one of my strategies with my water, I'm doing a hundred, I'm doing 60%, I'm doing 125 ounces of water a day. And one of the things that I apply, I try to, I wish I did this at Legends is try to get 60 ounces in, so about half of my water before nine.

and like it makes the rest of the day easier. And like, again, that's a trait, that's something that I learned during a reset that really helps me feel like a a safe and good athlete. The, the concept of balance that you brought up, I, this is a catchy word now, right? Because, you know, we. Society has become a little bit more empathetic towards like mental health and, and we're trying to be nicer to each other, right?

Maybe not everyone that's into, you know, politics, but in generally speaking, right? I think that's out there now that message is like, we need to be nicer to each other is out there so, . The word balance is used a lot, right? Hey, I'm trying to be a healthy person, but I need to go out and have a bender this weekend because I need the balance and I'm all about it.

I'm fine with that. Like I had drinks last night when we out, the coaches took that point loss. To me. That's balance, right? But where does balance become? , you're going too far in that direction, right? Like how many times do you need balance, right? If you're, if you really have a goal for reset weight loss, aesthetics performance, right?

If you're constantly saying that you need a balance, You know, setter every, every week, every three days. I think that quickly makes the seesaw go in the direction of you're getting further and further away from your goal. So do you have something objective in your head that you would say, Hey, that's the proper amount of balance?

Because I think that's where a lot of people struggle.

[00:22:11] Sam Rhee: That's a, that's a really good question. I think that's individual for everyone, for me. Yeah. It's what I feel like I can do every. reasonably. Mm-hmm. , and I've always, I've worked on water. Mm-hmm. one, you know, one year. I really focus on that. I've worked on food a couple times.

For me, it's, it's about working within myself and my, my life in some ways have got, has gotten better as I've gotten older in terms of my work responsibilities and what I have to do. Mm-hmm. . . W I was gonna ask you, what do you think this year is the biggest challenge for you in the reset challenge?

Like, what's the hardest thing personally for you to, to

[00:22:46] David Syvertsen: hit every day? I mean, f in terms of willpower or just my life? Like, the sleep is really hard to get right now. Okay. Because of just, I, I don't, I have a weird, you know, weird hours for my job. . But that's always been hard. I was gonna say, isn't sleep always been hard for you?

Sleep's always been hard for me. It's harder now because of, you know, a two year old just doesn't sleep well. But you know, that again, not excuses. There, there are things I can do better. I think we can go to bed earlier. We always ash and I talk about that sometimes. So the sleep is always an issue.

I am, I'm trying to go back to my high fat, low carb way of eating. While I'm not training that much. , it's already kind of starting to shock me a little bit. Like I felt that in Friday's workout it's only been a week. I started a couple days early and. , it's, you know, when you get used to eating certain foods, like I'm big on like eat a lot of rice, right?

And other like high carb foods. I've been doing that for a couple years now. And to take that down, I was eating about 320 grams of carbs a day. I'm down to about a hundred to 120. So you keep track of your macros? Yes. That definitely on the macro. So my challenge right now is trying to go back to that high fat, low carb way of eating.

Which means completely changing what I'm eating day to day. What, what is your macro breakdown right now? So percentage wise? Yeah. Or so basically my, so I'm, I'm eating two 200 grams of, of fat per day. And that's what that adds up to about. Just under a thousand cows, right? 200 times nine, just under 1800 cows of fat under a hundred grams of net carbs, and then 140 grams of protein.

Wow. That's really low carbs. Yeah, it's, it's low net carbs too. So you, you know, you deduct the fiber from anything that has the fiber grams from the grams on whatever has that. So it's, I've been six for. so far, and I even went into dinner last night keeping like another 60 grams of carbs. I was, I was, I got there pretty hungry last night, but it is, it's a really hard way to eat until again, you get the momentum.

Like there are certain things that you forget about, oh, I can't eat that. Like I, it's just not worth it. Right. Like, there's too many carbs in there, rather go with the high fat foods. So And what's your total

[00:24:49] Sam Rhee: calorie count for the

[00:24:50] David Syvertsen: day? I believe it's 3,200. Okay, so it's still pretty high. Yeah, I'm still eating a lot.

And that, that number might come down because again, my training volume just isn't there. So

[00:24:58] Sam Rhee: what's your go-to food when you're hungry and you're like, okay, I gotta

[00:25:00] David Syvertsen: eat something nuts. I mean, I eat a lot of nuts, avocado, a lot of vegetables right now. Mm-hmm. , and, and meats. Like I try to fill up on meat as much as I can, and.

is it hard because

[00:25:11] Sam Rhee: you have a spouse who's not doing what you're doing?

[00:25:13] David Syvertsen: Sort of, she's eating clean. The, I've, I've she, we've never really been on the same page with food, you know, like in terms of like, well your goals are different anyway. The goals are different. And also, you know, we have different tolerances.

She likes different things than I do too. So it's not that the spouse thing, I would never use that as, oh, I'm having a hard time because of that, you know? And so that, that's never really entered my mind with it. I just think the challenge is, Really trying to find like what I, what more foods to eat, you know, like more snack type foods.

Because right now it's just trying to eat big meals, fill up as much as possible, have some extra protein, you know, have an extra avocado throughout the day, and then a lot of nuts, and then all of a sudden, you know, you just have a little bit left at the end of the day to fill out what you need to.

[00:25:54] 2023_0108_1137: Is

[00:25:54] Sam Rhee: it more expensive to eat the way you're eating now as opposed

[00:25:56] David Syvertsen: to your normal?

This is where meal delivery service. I've got into trifecta and they have a keto menu. Even though I'm not eating keto a lot, their foods are very favored towards that, that macro breakdown. So that, that's helped me a lot. That because I'm not a cook, Ashley doesn't cook either. So that, that's, I think that's something that can open the door like I.

Got into trifecta because of this challenge. And a lot of you guys would benefit from getting into a food delivery service because of this challenge, and that simply just makes the decision for you, what are you eating today? Because the spontaneous decisions are what make a lot of people go off. Oh yeah.

You know, it's like I'm hungry. Like don't go food shopping when you're hungry. Right. And that's where a lot of people get caught into trouble, right? It's like, I'm starving, I'm going to find something in my house. All right, I'm gonna have a little bit more of it. And that's those little things they. And I think that's where a food delivery service makes it easy.

It's, Hey, hey, it doesn't look like a lot of food, but if it's the macros, I am eating enough, right? Like if I was eating 2000 cows a day, that's just not sustainable for me, right? So that would, yeah, you lose weight, get lean, blah, blah, blah. But you need to find something that's gonna help you sustain. I think that that meal delivery self meal delivery service can help out.

The last thing I want to get into about any sort of challenge, right? They're meant to, inspirational, right? Like you never wanted to do this stuff by yourself. Right? And I get inspired by the people at the gym all the time. I try to help motivate, inspire other people again, like drink the Kool-Aid, be involved, do it too.

That's part of my motivation right now. I'm not really training for anything right now. So the, the motive, some of my past motivation with reset just isn't. . And so I have to find a different way, but I think part of it is it's, it's my job, right? It's like people will do what you do. So that I, I want you guys to kind of take that as responsibilities too.

If you're doing one of these challenges, if you're doing the reset challenge, And you're asking yourself, you probably are asking yourself already, do I really need to do this? Why do I need to do this? Right. You are asking yourself, right? Yeah, and I'll like, my answer might be like, take yourself out of it.

Right? Maybe it does. Some people, some people, this does not help, but it helps me to know that if I do it, Someone else is gonna do it too. And if I, if I stay on the track, someone else is gonna stay on the track too. Whether, you know, they notice or not, we're all looking right, like I'm watching people at the gym and I'm gonna see if their movement changes, their body changes, right?

Their energy, their mood, their all that. Like, I'm gonna be watching that for the next five to six weeks. I can already tell some of the differences in people after a week physically and mentally, and that inspires. . Any thoughts on that? Because that's a different angle to it. Yeah, I mean,

[00:28:31] Sam Rhee: finding that motivation for yourself is important.

And at the end of the day, and I, I talk to people all the time about, about how they look and, and how to look better and, and what to do. And, and, and I u one of my go-to catchphrases is, listen, we. have to take self responsibility. Yeah. So I can, you know, Dave, you as a coach, you can try to help someone, but at the end of the day, when you go home, what are you really worried about?

You're worried about your own body for sure. I, I can try to help my patients, but at the end of the day, I have to worry about my own body and what I do, right? No one, your parents, your family, your friends, can all try to help you look better, feel better, be more healthy. Mm-hmm. . But at the end of the day, you have to take self responsibility, right.

For yourself. Right. And. . That's part of why I decided, you know what? I am reacting again, to my own experiences and right, and just, just out of a sense of spite. Right? And what was that doing for me? Mm-hmm. , nobody really cares about my body, right? Except for myself. Right. And so I need to take responsibility.

Mm-hmm. and I know what I needed to do in order to, to take care of it. And so, Instead of sort of rebelling against this, that, or the other thing. I said, listen, let me just take self responsibility. So if maybe you're happy enough with what you're doing, right? Maybe you're like, mm, I'm not so bad. Right?

Well, you know, what is good enough, good enough for you? Right? Or do you really want to say, listen, what can I do to make myself

[00:30:00] David Syvertsen: better? Right. And try to think about what you want months from now. Right. And,

[00:30:04] Sam Rhee: and even if you're like, I don't have any specific goals other than to be a better, healthier person.

This is an easy opportunity to do it. It's literally, it was like, I was like, wow, why am I passing up this opportunity again? Right. Just because I've done it five years in a row, I'm not gonna pa I'm gonna pass up again. I said, right, it's served up to me on a plate. Right. It makes it easy for me, right?

Like, I have friends who are doing it too. Like, why do I have to, to, to step away from that? So I said, you know what, I'm gonna step up and take self responsibility and do, do the right thing for not, not because somebody is necessarily watching or that mm-hmm. . It's, it's for myself. Good. And I feel like for, for anyone who says if you feel like you're in optimal shape, that's great.

Yeah. Right. But if you feel like, you know what, I, maybe I will just try to focus on my water this, this time. Right. Or maybe especially for me sleep too. Right. Just take the opportunity and, and you don't have to focus on like six different things. Right. Focus on one or two 80 steps. Yeah. Yeah. And if you do that, Awesome.

Like, yeah, you will have made yourself a better person after six weeks. Yeah. Agreed. And you don't, it doesn't have to be overwhelming. You just have to do the little things a little bit at a time. Mm-hmm. and that, that adds up to a lot.

[00:31:19] David Syvertsen: Yeah. Gain that momentum. Take baby steps. It will get easier the further you get into it if you stay on it and give yourself some grace if you have a bender, right?

A one day bender. I'm not gonna tell you not to do those, but just get back on the next. You know, I've had a lot of people that count macros. That's what one of the things they like the most about it is they went off their diet, lost their macros that day. But you just start from zero. The sunrise is the next day.

You just start from zero. And that, that's a great way of always looking at it. So we hope you guys got something out of this. You know, we know that these challenges to start off the year, they're tough and you're gonna have peaks and valleys not, you're not always going to be motivated. You're not always going to be disciplined.

Maybe some of you are. , but if you can just stay on the track what Sam said, take the baby steps, enjoy the small victories, and understand what the bigger picture is here. It's not just about the next six weeks. All right. Thank you guys.