Episode 135. Our Next Chapter & How to Motivate Yourself.
Episode 135. Our Next Chapter & How to Motivate Yourself.
In this episode, we discuss why now is the best time for you to set up a home gym, the scientifically proven way to motivate yourself to follow through with exercise AND we answer your questions about our move!
We discuss why now is the best time to set up an at-home gym. Not only is exercise equipment more affordable and available for home delivery than ever before, but many people find that exercising at home is a more practical and affordable option.
We also discuss the scientifically proven methods for motivating yourself to follow through with consistent exercise and nutrition habits. The key component is setting a clear plan of action, right done to the why and how.
Finally, we answer a wide range of questions from our listeners regarding our recent move!
As always thank you for your support and engagement, it means the world to us!
Enjoy.
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What is up everybody? Welcome back to the Institute Health and Fitness podcast. On this show, we give you everything you need to live a long, healthy and happy life.
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Yes, welcome back, everybody. Feels like we're just taking off the Fridays. Feels like yesterday that we just recorded a podcast and now it's Friday again. If you are listening to this as it comes out, this is our first podcast in our new place in Melbourne. So for those that don't know, Mac and I have moved to Melbourne. From Al Adala in NSW, we've got a I put up a question box on Instagram and I've got a fair few questions about why and all that sort of stuff. We're moving to Melbourne, so we're going to answer those at the end. But first, as always, let's dive into some health and fitness. What do you got? Uh, mine's more more of a a news article. Yeah, so. Again, those that don't know, I used to own a gym in Bairnsdale where Max family is from, and I had most of that gym gear stored in my mum's shed. So on our way back through she's like get rid of all your stuff. So sell on all the gym gear and it's been hard to sell. And then an article come up on Facebook. About how all F-40 fives gym equipment has flooded the second hand market because they're closing down because there are a lot of F-40 fives are closing down. Yeah, wow. Then I dived a little bit bit deeper into buying 40 fives and how many for sale and that sort of stuff and there is quite a lot of gyms for sale at the moment. F-45 gyms are just gyms in general. Both. You're right. So. A lot are trying to replicate the F-45, but with a bit more of a personal touch fit. Stop is probably the best one at the moment. Never heard of it. Or reckon, given another 12 months and they'll probably be the most popular gym in Australia. Yeah, right, I reckon they'll. They'll probably crush CrossFit and all that sort of stuff in Australia for I'm just talking Australia markets, Australian market. So what is fit? Stop. I don't know exactly. But by the looks of it, it's a mix between a personal training gym
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and an F-45 CrossFit. So it looks like everybody has their own personalized program, or there's a program and everybody has a variation of it, but then at the end of that program, everybody does a workout together. OK. So at the start you would work on like your own weaknesses and goals and yeah, so whether it's mobility, strength, muscle gain, fat loss, all that sort of stuff and then there is a metcon, so cardio session, I guess you could say altogether at the end that's what it looks like. I don't know exactly if a listener has been to a pit stop. Or that remember I would love to have a chat with you and just talk about how it works, how it works and that sort of stuff. And no, I'm not interested in opening up one, I just am very interested in gyms and the whole gym scene in Australia. It's still interests me. I still love it. But um, yeah, definitely not opening up one anytime now that we have our own gym in the building anyway. Yeah. So I just thought it was interesting to see this article was saying that there's a lot of F-45 gear on the market because F-40 fives are closing down and. I did find 1F-45, think it was. Around the St. St. Kilda area for 500 something 1000. So half $1,000,000 for an F-45 existing one. That's just the business, right, not the building. So you're still, you'd have to sign a lease, yeah. So you'd get all the equipment, all the clients.
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Is that, do you think that's worth it? I don't know. I didn't look into it that much, but there's quite a lot for sale all around Australia. Hmm. And then there's obviously people trying to replicate that, like fit stop and that sort of stuff. Build the business up and then sell the business, yeah. So whether you do it, get a franchise like fit Stop or F-45 or CrossFit, build it up to its till it's profitable and then sell it. There seems to be a lot of people doing that.
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I think that's super interesting. That's something I'd definitely be interested in later, later on. But for now, definitely not. But. It sort of brings up the question, should you be buying this stuff and is it worth setting up a home gym? Because you can set up a home gym for quite cheap at the moment. If you have the space and the time. He might not have the sorry. If you have the space and the money now, I would recommend doing it. Because there will come a time when you have got the time to work at home. You might not have the time now to workout, home, all that sort of stuff, but. You're going to get a whole heap of stuff real cheap to set up a decent home gym, so when you have got the time you can smash it out. Yeah, I suppose there's a lot less involved in travelling to the gym, getting a gym membership, finding class times if you do class, finding non busy times like taking your work clothes, if you have to shower at the gym and get changed at the gym to go to work straight after the gym, like just working out at home takes away so many variables, right? Well, even if you stay at the gym we only recommend doing 3 to 4. Resistance training sessions a week, and you do need a gym for those or a decent setup for those. So if you had half the setup at home, you could do trigger sessions on the other day, mobility stuff, just half an hour sessions. And you can literally keep it half an hour and still get so much done because you're literally walking into your garage or into the shed. Yeah, you haven't got that commute. So I'm like you're saying. So I do think they're very valuable. If you've got the space, obviously, and all that sort of stuff, and again, it might be your time and lot, you might be too busy. Like Jack, I've never had time for that. But there will be, there will be one day where you have time for it and it's worth having again, even if you're doing it. You know, half an hour sessions
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at home with a decent amount of gear. You can get it, you know. There's no reason why you can't be fit and healthy and active. Just seeing it in your shed or garage or wherever it is also might influence you to make time. Or just think about it a bit more and eventually it won't seem like there's such a barrier there because you're familiar with the space and you're familiar with the equipment maybe and you've thought about the idea of going in there and doing a workout and they're just gradually will become less and less resistance over time, right, if you're just seeing it in your. Home all of the time, yeah. And like we spoke about last week with the. Hope molecule. Hmm. Again, just a phrase turned by a couple of scientists over and you S. Anything is good enough. So even if you go out into the shed and do ones like, you know, five or five of back squats and that's all you did for the workout, that is very valuable, has so many positive effects on your health, but a lot of people go it's only one, a couple sets of back squats. It's not really worth it, but it is worth it. Yeah, it is definitely worth it. The benefits outweigh everything. So.
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We have five dogs in the room with us right now, so if there's any weird noises, that's what's going on. Very distracting. All right, so yeah, I just thought if you are looking for a gym setup or you're looking for extra gear. I know a lot of listeners do have a home setup. Now is the time to buy those extra stuff. It might have printed all over it. Who cares? It doesn't matter as long as it's weights and you can move them in the proper manner. It does not matter what brand they are or. What colour they are, all that sort of stuff, so definitely go out and have a look if you are thinking about it or you have the space to set up a home gym. Hot tip of the week. OK, I'm going to take it the pace a little differently and talk about something that came up in uni this week. This was what? This is my second week back at UNI already and there's so many cool things that I've already learned for you guys and that I've already started making resources to match the things that I'm learning. I guess just real quick. So Mac, everything Mac learns, she tries to incorporate into health and fitness to teach you guys how to live a healthy, happy life. And to get all those resources, you need to be on the mailing list. So if you're not on the mailing list. Jump on there will be a link below in the show notes somewhere. Make sure you join the mailing list because we only send out good, valuable content. It's not like we spam or give you e-mail addresses out anywhere else. You're only getting valuable info that will help your health. Fitness. Yep, and for those that don't know, I'm studying psychology. Just feel like I always forget to. Mention that again every time I talk about UNI. But yes, so I wanted to talk about the power of the situation.
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Was the title of this section in my textbook, and they spoke about a study on how to motivate people to take advantage of preventive care. So I'm going to explain the study and the circumstances, and then I'm going to sort of talk about how it can and definitely will be. Useful in your lives? OK, so in this study they attempted to persuade Yale students to get a tetanus shot. To convince them that the shot was in their best interest, the researchers had them read scary material about the number of ways a person could get tetanus. So when you say tetanus, I immediately think of a rusty now, right? But apparently there's a lot more ways to make sure that they had the students full attention. The team even showed them photos of people who had got tetanus. Didn't have a tetanus shot and who were in the last stages of lockjaw. I don't know what lock drawer is. So basically tetanus affects your nerves. So basically you just lock up. OK yeah, so that is pretty scary. And it's painful. It's painful. Yeah. It's so easily overlooked and easily. Preventable. Just by having attention, by having the shot. OK, so they were told scary stories, shown scary images. Um, and then the the researchers were like, OK, but not to worry, you can avoid this fate simply by going to the student healthcare centre at any time and getting a completely free jab, right? So they got the information. And I would say it's like the general public hearing about heart disease and obesity and everything. That's the general information. And then I guess the news or influences saying you can prevent this by exercising, by eating a healthy diet. So that's how I want you to be relating these two things. OK, so then the interviewers showed that most participants
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formed the intention to get a shot, but only 3% did. So most of them were like, yeah, OK, I'll get the shot. Sure. Thanks for the information. But only 3% group followed through and followed through and got the shot. Wow. Right. So then other participants, so the second group were given a map of the Yale campus with a circle around where the healthcare center was. And they were asked to review their weekly schedule and decide on a convenient time to visit the centre and decide on the route that they would take to get to the center. Now, all of these. Students were seniors, so they knew exactly where the healthcare centre was. However, circling where it was on a map, deciding when they were going to go and how they were going to get there. Gave them what they call a nudge. This is actually. The name for this whole scenario is a nudge. So it increases the percent of students to get the jab by ninefold. So 38% students. Still, that's not many, but 38% of students who had all of these resources. So the map when and how? Went and got the jab, whereas the other students who were just told the bad things that would happen if they got tetanus only 3%, so it increased ninefold, which is huge. So the nudge concept was also used by Barack Obama by sending out a prompt and asking voters where they will be voting and how they will get to vote. And now that concept, the nudge concept, is common practice for all politicians to use because it increases the likelihood of people actually voting so much more by giving them the nudge to think about. When, where, how, what, why essentially hmm. So. Yeah. Did you, is there anything that you want to say about that? Fun fact. OK. The first year that Obama ran for
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president, that was. The most people voted in the US in U.S. history because he used this nudge concept. Isn't that crazy? Yeah. So. So basically if. We just give you the information say that. Exercising is healthy. Here's here's what happens when you don't exercise. You know your body deteriorates, you diarrhea, all these other infections, diseases, all everything. Touch your body and just say here's the info and maybe a couple of preventative things you need to do like the podcast that we do. 3% people are going to take action. Yep. That's that's the first thing I thought of when I read this. I was like, holy crap. Well, is it surprising because I've said this on many other podcasts that. The obesity rate is getting more and more every single year, but the information about how to prevent obesity is getting more and more each year as well. Yeah, because people just shove out the information and the negative, um, results of all of these things, but don't. Like who is there on the other side of the TV to be like, OK Jack, when, where, how and why are you going to do something to prevent yourself from getting obesity? Like because social media is. So it's like a big glass wall in between us shouting this at you guys and then you guys actually doing something about it. Whereas go back years to get any kind of information, you had to physically go somewhere, see someone be in some sort of consultation, go to a doctor's office. Read a newspaper, be in the community more and talk about it. Whereas now it's just you can hide behind your phone or in your laundry room and be like, Oh yeah, I know, I know that I need to do something, but there's no one around you to say how you're going to do that. Yeah. What's the next step? What's your next step? Actually going to take action. Yeah. So
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my advice on how?
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3% going to do something can do something is I would say first clearly define the when. I think that is one massive, massive barrier and I've been working with my mum on this actually the past week and I made her a exercise schedule that I will. Maybe I'll just put the link up and the listeners can get it for now until I decide what I want to do with it. But I've got it written down Monday through to Sunday. Across the top, so it's a table and then down the side the first column I've got when she's going exercise, so she writes the time in like Monday I'm going to exercise at 2. Where? So is it going to be in the shed? In the gym? At a friend's house? And who with? So sometimes she meets people at the gym so then she knows she has to message that person the day before maybe for accountability. So you guys could just draw this up yourself or you can download the PDF version that I made. Already thought about 3 clients that I reckon would benefit from. Really. So yeah, I think that that's the most important when, where and who if you involve someone. Because having predefined those things takes out one. Massive part of resistance that is involved in actually doing it. So if you decide, OK, I'm going to exercise three times this week and then you get busy and you forget about it, or you're on your way home and you're like, oh crap, I was meant to go to the gym instead of on the way instead of going straight home today. And then it's like Wednesday and you're like halfway through the week already, I'll just start Monday. So if you already, like, decide when and where you're going to do it. It takes out half of the effort. Really. You just have to get there and. You already know when, where, how and what and why, so it's going to increase your likelihood of success a lot more. So basically what we're saying is plan ahead. Don't
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just say, yeah, I'm going to start exercising. Yeah. Actually playing ahead, think about when, where, who with how the work. Like the more planning you put into it, down to how many reps you do, all that sort of stuff. The less resistance it is because you might go, yes, sweet, I'm going to workout in the shed at 2:00 o'clock on the Monday, get to the shed and go Oh well what do I do with this equipment? I'll just do a couple of bicep curls and then you and then your motivation drops from there where if you have a program pre written for that session as well, you've got to get through that program as well. So just taking out all those decisions and decision fatigue is a thing. So if you can minimize all those. Decisions they've already made. You can just do it ironically. I'm also gonna need you to plan when you're going to plan, right? So today, if you listen to this on Friday, I want you to write now, write in your phone that on Sunday afternoon. At either four or five PM you're going to sit down and plan when you're going to workout for the rest of the week. Maybe you need a plan when you're going to go to the supermarket to so that you have enough food to cook your dinners. So if that's what you're going to do, then you need to plan what you're going to eat so that you know what you need to get from the supermarket so that then you can cook at home. Instead of getting take away like there's endless streams that you could choose that are going to help you improve your health and fitness. Like if sleep is your goal then. Sunday night, you need to plan what you're going to be doing from 8:00 PM onwards to ensure you can get in bed at 9:00 PM, right? So Sunday afternoon, I want you to plan send me, send me your photos of your plans because I love this kind of stuff and I know there's a lot of people out there listening, going, what, only 30% take action? Yeah, so or everybody else is sitting there thinking this is way too hard. I'm not going to be bothered. Why would even start this? It gets
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easier. It is hard at the start. It does take a lot of planning and a lot of effort just to get. Get a plan together. But after a while it it's just second nature. It's a habit. It's effortless. It's effortless. You don't. It's just like a workout. If you start doing back squats, overtime, those back squats are going to get easier and easier. That's why you need to add more and more weight as you go because you need to make it harder, where at least with planning out your week and that sort of stuff, it just gets easier. Yeah, your life might get a little bit busier here and there, you know, kids, all that sort of stuff. So there's going to be times where it is harder, but most of the time it's just going to get easier and easier without resistance, so it only becomes easier. So start. Yes, it's going to be hard. Just admit to yourself this is going to be hard, but I need to do it and start planning. As long as you know it's going to be hard to start with, but it will get easier. As long as you be consistent with it, then you're going to be a fit, healthy, happy person. If it makes you feel any better, I'm a fantastic planner. Like, excellent. That's probably my best trait. If it's a trait, I don't know, but. I can have all the plans in the world, but like Jack said, if I don't have a gym program to follow when we go to training the gym at the at the gym I'm like well what the hell am I gonna do here? And I just fluff around. So there are definitely different levels, whereas Jack. Not the world's best planner, but he can easily plan a workout ahead of time in the gym. Yeah, so you're going to have strengths and weaknesses within the whole planning realm as well. So maybe at the start you just play to those strengths and weaknesses as well until it feels super easy. And then you can work on the parts that are actually hard. Or you can outsource the parts that are hard. Like, I outsource my programming to Jack so someone else does it for you, yeah? And as always, if you need help with. We are here to help you. We do
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the podcast to help you as far as we can, but if you need help moving it further. Where he there'll be links in the show notes or below the video if you're on YouTube. Just hit one of the links and write you out. It's not scary. We're not going to charge you for reaching out. It's just a conversation with us to help you move forward. That's all it is. Yeah. Should we do some questions? Let's do questions. So like I said at start, Mac and I are moving to Melbourne, moved, moved, so very first episode from Melbourne. Um. Like I said, we got a lot of questions about why and all that sort of stuff, so I figured would answer a couple of questions. First up, the first one, why are you moving to Melbourne? I don't know how many times I've answered this to people in like where my hometown. Because everyone loves the country, you know what I mean? I would say. The shortest answer we're moving to Melbourne for. I don't even know. There's just more happening. There's a greater fitness scene, a Better Business scene, more availability to network and grow the business, more opportunities to meet people, learn from people. I don't know. That's just more for us in the city. Yeah. Is that would that be your answer? That was my answer plus.
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What? You'd never grow when you're comfortable. So Alladale was starting to get very comfortable for us. It don't get me wrong, it's an absolutely beautiful place. That's where I grew up. I'm very grateful for being able to grow up there and have my childhood there and. Enjoying the space that it was, yeah. But we were starting to get very comfortable and. On the podcast those long-term listeners will know. Kathy Gabrielle has been on the podcast twice. And both times she's she's said you gotta get out of your comfort. So not directly at us, but every time I would ask her for her advice on. Giving people advice in general should be she'd just say get out of your comfort zone. It doesn't have to be much, it doesn't have to be a lot. Just get outside your comfort zone and you'll realise how much you can grow. And. Since having her on the podcast the first time I've tried to do different things and they just haven't been working out and moving to Melbourne just made it like it is well outside of my comfort zone. Moving to Melbourne, I've never lived in a big city before. The biggest city I've lived in is Canberra and those that know Canberra know that it's not a city, it's just a big country town. So this is all new. This is well outside my comfort zone but I am looking forward to it because of all the reasons that Matt mentioned. Yeah, because. It is very uncomfortable, but I want to grow into those positions to
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be more comfortable in all those areas. A question that I have got a bunch is why Melbourne? Oh yeah so. The story goes Jack and I have a packed an agreement that after two years in anyone place, if we aren't still as excited about the place as we were when we got there, we'll leave because I don't know why not, we can pretty much. So I was feeling pretty stagnant maybe in allodola and like we were a bit stuck so I was like maybe we will move to Sydney because it's only two hours from Ulladulla. It seemed like the logical direction to go. But apartments in Sydney are extremely expensive and it's not at all pet friendly. Also I wanted to stay by the beach, you know, and in the warmer weather preferably, but going to Melbourne so anyway. Sydney wasn't really logistic for us and then one night I was like ohh let's I'll just have a look in Melbourne for the sake of it cause I really like Melbourne as a city. It's closer to my family. My mum can babysit the dogs so we can go somewhere and there was just like a lot of apartments. That suited us really well. That had like amazing amenities that would help us progress the business, make friends, be a part of a community and everywhere is dog friendly. So Melbourne was just the right decision, I suppose. Yeah, I've never really vibed with Sydney. Brisbane's too hot, right? Like like, love Queensland, but just not to live. Could never do it and we've never really gone West or to Adelaide. Yeah. W OK. Melbourne I I've only spent a couple of weekends. I could probably count how many weekends I've been in Melbourne on one hand, and I just really enjoyed the vibe there. I think it's great. I like the cold weather. Yeah, I don't know why. I just really enjoy colder weather rather
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than hot weather. Yeah. So no, and it is. And like Max said, the buildings available in Melbourne now, you can't get the same ones in Sydney. It's weird. I don't know why, but I think you could. But maybe if you have 1000 plus dollars to spend on rent a week, yeah, which I don't really want to do. But anyway, let's get into the next question, which we'll explain it. Where are you living? In Melbourne S thank you. So we're South Bank. Won't mean much to people that don't know Melbourne. In the city, pretty much across the road from across the river from the CBD. And our building is like a brand new building. It's got everything you could possibly imagine. Swimming pool, sauna, gym, yoga studio, Pilates studio, community working space. Like an outdoor area? Dog area? Ohh my ski room? What dining room? Whiskey room. I didn't know that so that's what I mean. So this place has everything we need in it and. I don't know yet. I couldn't fight. Like if you have a general look, there's not many places like that in Sydney. Unless you pay in 1500 bucks a week. If you wanna see all the beat behind the scenes of our new place like my Instagram is gonna be, my story is gonna be full for photos, so make sure you follow me. And yes, the price of rent is a little bit more expensive in this place, but it cancels out a lot so we don't need a gym membership. There's a car rental included in our. Rent. So when we do need a car, there's a car there available. You just need to book it so we can get rid of our car, which saves a lot of money. In the coworking space, like, we don't need an office area. You know, Abdullah, we were actually looking at getting
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somewhere to have an office space for the podcast and workouts and all that sort of stuff to film, all that sort of thing. But that's all within the building. So that's saving us 50 grand a year, yeah. And now the question that I've been asked a lot what are you going to do with the dogs? Yeah, we are taking the wieners, definitely not leaving them behind. Yeah, like I said, Melbourne super dog friendly. So like there's a dog run dogs bar, dog spark in the building. And everyone is just sort of said it's going to be so annoying taking them to the toilet all the time. Uh, so I don't think it will be like, so Jack and I have a very solid routine of getting out, feeding them and going for a walk immediately. And then like we'll probably take lunch time walks if they need to, or we can just go to the dog area and then we usually take them for an afternoon walk when we have finished work to sort of. Disconnect from work and home life, because I feel like that's super important when you work from home. And also, they're just little sausages. They just sleep most of the time. Dogs are very routine animals. Yeah, and we are very routine people. So it doesn't take long for them to adapt to new places because we get into a routine pretty quick. So hopefully they'll meet some other doggy friends in the hotel, in the apartment building. So that is it. Welcome to Melbourne, welcome to the podcast. We are. I'm most excited about Melbourne because the content we're going to be able to bring you guys, but it's gonna go to the next level. We're going to have access to more people to talk about, health and fitness experts, all that sort of stuff. So wherever you're listening or watching, make sure you subscribe, follow, whatever you do, follow on all platforms. Like I said, mailing list is probably the best. Because you get. Oh, I've just started.
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If you were on the mailing list already, you will have noticed a new e-mail comes out every Tuesday, so there's only an e-mail on Tuesdays and Fridays. The Friday e-mail has a summary of the podcast we've released and the blogs we've released. The Tuesday e-mail is a very short. Informative, actionable e-mail called 2 minute Tuesday so it shouldn't take you long to read. It's just pretty much designed to give you immediate value on a Tuesday. And then if we release any resources that you can get for free like Mac was talking about earlier in the episode, we send out an e-mail about those as well so you're only getting good stuff. So from all platforms and everything that we do, content for you guys to improve your health and fitness, we combine it all into the newsletter. So the newsletter. Is the one place that you can get everything instead of being on all the different socials. Yeah, if you don't want to be. Awesome. That'll do again. Just one last go. Join the mailing list and we'll talk to you all in the next episode. Thanks again for tuning in and have a good weekend. Bye.
