Hi guys, it's Tony Robbins. You're listening to Habits and Hustle. Crash it. Hey friends, you're listening to Fitness Friday on the Habits and Hustle podcast, where myself and my friends share quick and very actionable advice for you becoming your healthiest self. So stay tuned and let me know how you leveled up.
All right, guys, welcome to another episode of Fitness Friday. I also want to say something because I always forget, especially lately, guys, can you guys please leave comments and reviews and subscribe to YouTube? I can't tell you how important it is. I'm so remiss in talking about it. And it really makes a difference in the algorithm. So that's I wanted to I want to get that out of the way to find out like what people like, what they think exactly.
That's why comments are so important to me, because if there's something that maybe you're just interested in knowing or a guest that you'd like me to try to get, let me know. Because without your feedback, I'm just kind of going rogue and just doing what I want to do. One way, yeah. One way, it's not like a conversation. Exactly. Which actually is a great segue into this, because I have Lee run back on the podcast today talking all about health and fitness since it is
you know, January. And, you know, if you guys don't like him, for example, I'm just kidding. Just comment, don't like. Yeah, yeah, yeah, yeah, yeah, no, that would never happen. By the way, would I have to know what was that? There's always someone. There's always somebody, for sure. But I will say that I think I've said this to you so many times and I tell it to me, I talk about this about a bunch. I think that people who have males who have a British accent crush on social media
and on podcast people like it's it's crazy like you don't have to have anything else going for you except which I don't. There we go. So it works perfectly because it's literally like if you have a if you have a British accent and you are a quasi attractive male, your numbers are just going to naturally just do well. It's it's really it's like I think people should do like a case study on it. Yeah. Think people love listening to a British accent. Yeah.
That's like pretty universal. And I don't know why it is, but even me, like, if I hear British accent, I automatically think, oh, well, I take this thing more seriously for selling me a product. It could be the worst product in the world. But I take it a bit more seriously. 100%. Like, you could be the stupidest human on the planet. But if you have a British accent, you sound smart automatically and you sound like you know what you're talking about.
which is so deceiving because I know a lot of people who are from the UK and probably not the smartest, but I get tricked and fooled every time. Hence why you're here over and over again talking about fitness. No, I'm just teasing. You are knowledgeable and very likable. So I figure we do these quick episodes and it is January, as I'm sure we all know, it's always a new year, new year, resolutions, all that stuff.
And then people start to flail by what, March, April? If you get to March, good for you. Really? Haven't you noticed if you go to the gym in January, it's full and packed. And then literally in 30 days, it's become a ghost town. It's crazy how that happened. The resolution has got back into their cave.
I know. So let's talk about this, right? Because I mean, this is something we talk about year after year, everyone does. And why motivation? I'm number one, I don't believe in motivation. I think motivation wanes. And I think that if you're relying on motivation to get you from point A to point B to point Z, or you're going to have a problem because there's no way you can always be motivated.
So, A, I think that people should be doing things no matter how they feel. You don't act based on how you feel. You act based around what you want to achieve, right? But with that being said, we're the best strategies to get people to stick with their fitness schools, with their health schools.
Because to me, fitness is so much more than just building muscle. It's so much more about your overall longevity and health over time.
your cognitive functioning, just your ability to walk through the world healthy for longer. The quality of your life is so much more supercharged than someone who doesn't exercise and take their fitness program.
Yeah. Yeah. I don't know how people don't. I don't know how people don't work out sometimes. I'm just like, so what do you do? You just go home from work and you like eat pasta and put the TV on like it does. I just, I don't really get it. Like you feel so much better and you function so much better when you're working out and I don't get why people wouldn't.
I do, but I do get it. So I'm like you, obviously. I believe that like fitness is like a transformative thing that really changes your life in every way, like I just said. But I think that you have to get it to a place where it becomes habitual for you to really feel the results. Because for me, when I'm not working out, I feel it. Like my mood is really bad. I'm in a bad mood. I'm not as focused.
I'm really scattered. I'm not as productive. This whole myth of you have to feel like it. You've got to have the energy to work out. All of these are excuses and myths because to me, even when I feel like shit, I work out because I know I'll feel better after I work out. I don't know anybody who said they felt worse after working out.
Yeah, no. And that's what I tell people, especially my clients, I'm always like, I think the difference between people who work out regularly and people who don't is when someone doesn't work out regularly or struggles to get into a workout habit. It's because they think their brain is picturing how it's going to feel like getting to the gym and walking in the door. And people who are successful and have stuck with a workout plan are thinking about how they feel when they leave the gym.
So everyone feels better after a workout, 9.9 times out of 10, unless you're like sick or something like that. But you're always going to feel better when you leave the gym and fit people. People like you and me who go often are subtly and unconsciously thinking about they're weighing heavier, the feeling of leaving the gym and feeling good and accomplished and having your juices flowing and being charged up. And people who struggle are unconsciously weighing the feeling of getting to the gym.
Yes, the feeling that so getting versus leaving basically. Okay, so here I have some stuff here. I want to talk today about building fitness habits that actually you can stick to or that will stick for 2025. Because to me, it's again, it's all about building habits. That's how people really end up
doing things consistently day to day. If it's not part of your daily routine, consistently, you will flail and it will fall off. So to me today, I want to talk about building fitness habits that stick for 2025 and beyond.
So because, and the reason why this is so important is unless it becomes habitual, you will not stick to it and it has to be part of your day-to-day routine. And that's why my first tip into making a habit habitual is to schedule it. If you don't schedule your exercise, your fitness plan, it will likely not happen.
That's for sure. You put in your calendar, your dentist appointment, your doctor's appointments, your hair appointments. Why not schedule your workout time? At the very least, a window of when it's going to get done. Whether it's one or 130, there's got to be some window. This is my workout time. I think you have to be more specific than that.
The more specific you are and don't leave things to chance. Don't leave it to this window between one and three. Like the telephone guy who comes to your house to fix your phone or your internet. I think you have to be as deliberate and specific as possible to make it work.
Every morning, I will say, if I'm not on that treadmill by 915, you know, like, that's my time. And so, yeah, you can have some flexibility. That's, you know, like, when I say make it as specific as possible,
have a time that you're aiming for exactly like 915. So if you get on at 945 or 930, fine. But at least when you're specific, you have like a target that you are going for. That helps. That helps a lot. Another really big one is making it convenient.
You know, like, there's a reason why my first book, my first company in the fitness space was called no gym required. And this was like 20 years ago is because you don't need to go to the gym to be fit to be healthy.
It's not necessary, right? And a lot of times it's not convenient. It's 20 minutes away. Things can happen in those 20 minutes. If you are someone who is stuck on time and have kids or whatever, don't overload yourself and overwhelm yourself with the idea that you have to go to the gym. You can be effective by doing workouts.
at home, right? There's so much technology out there for somebody to use. They can use YouTube. They can use all these apps. There's so many ways that they can get a 30-minute workout in that takes out the problem of drive time, walk time.
Agreed to the gym. Agreed 100%. The convenience factor is really overlooked. I always tell people that when they're asking about trying to start a fitness routine, I'm like, the first, I mean, ultimately, the only thing that's important is that you actually do it. And so if something's really inconvenient to the point where you can't or you just don't want to do something, like if the gym is too far away or the parking isn't fun or whatever it is, right? Whatever that barrier is, if you can't surmount that and you don't go, then you could have the best gym in the world. You can have the best
membership and whatever it is, but if you're not going to go, it's the way it's time. It's also an excuse factor. Eliminate the ability to have excuses. If you eliminate that as an excuse, you can't lean on it. People who live in really cold climates, if it's super cold outside, that should not deter you or stop you, whatever, to go and do what you need to do.
So that's a big one. And that also goes with the type of exercise, right? People always say, what kind of exercise? It's not really so much about the exercise you're doing. It's about the consistency of doing that. And it depends where you're coming from. So if you're starting from zero, which a lot of people are, I don't know who your listener base is. I don't think people are starting from zero. I think that
I think a lot of people, it's been like a big, it's been a very trendy thing. Like fitness has become, like fitness, longevity, wellness has become a really, in my opinion, has become a very trendy thing now.
The problem is too much information can also make you have analysis paralysis. This is the workout you should do. This is the diet you should do. This is the supplement you should do. Simplify your life and stop listening to everything and figure out what you can actually do and be realistic with that stuff.
So to me, it's like, even though I love running, you hate running, so then don't do it. What can you do from your home? To me, this is a whole other podcast that we could do, which is about the myths, about workouts that work the best versus things that work, things that don't work. Honestly, at the end of the day,
The, the amount that the, the decibel point of like what actually moves the needle is very little. The thing that moves the needle the most is being consistent over a period of time that will get you results. So it's not about the actual workout you do. If you love Pilates, do Pilates. If you love, you know, cardio, then maybe you should do cardio. If that, if that's the gateway drug,
to get you to exercise, right? Like that to me is more important. I think walking is the best exercise. Like it's the most convenient. There's no barrier entry and it can start you on a path to exercise and health.
I think with fitness as with pretty much anything, if you want to achieve anything of consequence, you have to use the momentum factor. So if somebody, if you don't have any momentum, if you were injured or you're sick or you haven't worked out for a year or two or whatever it is, then you need to just move. You need to do something and walking is probably your best.
like your base. And people should be doing that all the time anyway. People should be moving period like whether you're old or young or heavy or light or man or woman like everyone should be walking a good amount because it's literally how our bodies were designed. You know, there is like a lot of talk chatter last year about like how walking isn't enough for a workout plan.
and I beg to differ, because what I've noticed is, number one, especially if you throw on a weighted vest, you could get, like, that's a rocking, I don't call it rocking, I just call it walking with the way it is. No, I get it. It's a trendy name that somebody used to give themselves a little bit of clout.
Yeah, wait. Let's call it walking. Let's call it walking with the weighted vest. It's so good for you. I was doing it with my 28 year old son for a while. I just put him on my phone. 28 year old son. 28 year old, 28 pound. Oh, son. Yeah. Wait. That makes more sense. Yeah. That would be amazing. That would be crazy. If 36 I had a 28 year old son period and I put him on my front, that would be it. It worked really well. That would be fantastic. Yeah. Well, but no, unfortunately, he's just 28 pounds, not 28 years old.
20 pounds is still a lot though, but okay. The thing is though, like walking to me like gets, you know, it, number one, it clears, it clears your head just for the.
mood factor of like boosting your mood. I think that in itself is worth because it's how we're designed. It's like literally in our DNA. We are designed to work. It's what separates us from the whole animal kingdom pretty much is that we're bipedal when we walk. And that's how we're meant to function. So we're not going to, we're not going to work very well if we're not doing these basic things that we're designed for. Yeah. And walking is literally just how we're, how we're built, how our bodies are built.
I guess. So let's get back to the building the fitness habits that will actually work, scheduling your workouts, put in your calendar, putting your schedule, making it as convenient as possible to eliminate that excuse. The other thing is joining a fitness community of some kind. There's so many right now. Do you know, there's a huge movement of how it used to be that people meet up at bars and
Oh, yeah. Like wine clubs and stuff. Yeah. You know, like the people being at bars. Now, people are doing the same type of like, like cool events at like coffee shops. Yeah, yeah. You know, for like, like-minded people. Because fitness has become more trendy. Yeah. There's so many- It's a positive social change for sure. I heard about one called coffee and chill. Did you hear about this one?
Coffee and chill? Coffee and chill. So I guess I heard it in a cursory way, but someone said that there's a club where everyone drinks coffee and then goes to the sauna and then gets an ice bath together. And it's definitely like it's a scene. From the way the guy was describing it, he was like, oh, there's chicks there and all this type of stuff. But I think
People clearly need that's like a human thing like we need that especially if you're single But even if you're not we need this we need to do things tribally like it's literally how we are That's why we're so tribal about our politics and I think tribalism should stay out of politics And I think fitness is a much better place for tribalism because you push each other and you you know It's it's a positive feedback loop and whether it's getting an ice baths or working out or whatever We do need that sense of we're doing this together. We're in this together
I also think that people bond over sharing experiences. And so if I go to these places and I meet somebody who also likes to sauna and cold plunge and
workout. I mean, and then we do those things together. It bonds you because you're doing these experiences together, right? Like, and it's a way better way of life than like going to a club and just like, you know, drinking a bunch of like, you know, basically bonding over getting drunk together.
not even remembering what you did. The next day and be like, what did you get out of that? And by the way, if you're doing that, your personality has been modified. So how do you guys really interact in real life doing real things, right? You didn't integrate any of that. That didn't build your life in any way, shape or form. I get it. Look, I used to do it all the time, but you're not building anything like that. No.
I agree. I think that's a really positive way for people to socialize. And that's how you find people that like to do the things that you like to do, right? So I love these coffee and chills or these other... I wish I could remember the article I just saw about how they're like getting like these like cool DJs to like spin at whatever coffee shop and people just like drinking matcha or like a cold brew or whatever and just like...
Also just like hanging out doing all the things that we would previously doing at clubs, except you're doing it a bit more during the day and you're not filling your body with poison, but you're getting really all the upsides without the downside. Yeah, and you're going to sleep at four a.m. and ruining the next day. You're just doing it during the day and you're getting most of those benefits.
Well, also you're finding your, as you call it, your tribe or your community, which by the way, the biggest part of wellness and the most important piece of wellness and overall health has been shown to be socialization, has been, you know, loneliness is such an epidemic that people are like literally dying from loneliness.
Especially as we move into the technological Well, yeah, this yeah And so like here it gives people opportunity to meet people and socialize doing like things that they like to do outside of this isolated area because a lot of things in like, you know, a lot of things especially like real life like physically together physically together. That's what I'm saying
not digitally, which is maybe one step better than just being in your room by yourself. But I think being on a Facebook group is not going to give you the same benefits in terms of your body and the wellness factor that you just mentioned. I think you physically have to be around those people.
I totally agree. So to me, the community, the socialization is so important. What else is there that we think that you think that would be in terms of building habits at building habits that people can really stick to? Yeah.
I think there's a common theme, because you can go into a million, million ways, right? But I think the... That works, though. Yeah, yeah. But there's a million little tricks you could use, but I'm saying one of the real common themes that binds it all together is the enjoyment piece, which you could take this the wrong way. People could take this the wrong way in saying, I always have to feel like doing something. And it's that's not true at all. Your feelings are really momentary and fleeting.
And you and I, at least with regard to the things that we're successful at and that we are doing well with, for example, fitness, and we don't really pay much attention to our feelings because we know they're fleeting. But at the same time, we are doing something we're passionate and that we look like overall, we love our fitness and we're passionate and we do enjoy it.
Well, that's why I started this whole thing by saying one of the first things that people should never rely on is motivation, right? And how they feel. By the way, most of the things that I do in my life, I don't feel like doing them. I don't feel like waking up early and making the same sandwich or lunch for my kids every second, every day.
I don't feel like doing it, but I still do it, right? Because of the result, right? Because my kids will go to school without eating if I do that, right? And they'll starve. But then let me, going back to the thing I said before, let me ask you, with regard to like making your kids a sandwich, do you feel better after you've done it?
Yeah, I do feel better because you know what? Like, I feel like I mothered them, I took care of them, I nurtured them. That's what I'm saying. Like, that's why you should never ever go by motivation or feeling. I always rely on how I feel after the fact, not before the fact.
And I think that that is a really great reframe for people to start actually acting versus being in this position where they procrastinate and they don't do it. Because by the way, what will happen is then you will feel badly about yourself that you didn't follow through. Oh, yeah. It's a completely negative spiral. You're just going to spiral down at that point.
And that's a negative loop. Right. And so that's the other thing. And like, the other thing is like, you don't need to spend a lot of money. You can do things super simple at home. Oh, yeah. You're about to fitness? Yeah. Oh, for sure. And so why I'm bringing that up is like really try to like reframe ideas in your head about like what is necessary to live a healthier, fitter life, right? Like, again, like I'm bringing back this whole no gym report. I want to, I really
I'd love to bring back that book. I wrote it in like 2009. As a Jimo, no, I wholeheartedly support that. I don't think you. Exactly. It's going to say you own it. No, but I love it. Like calisthenics and stuff. I do so much calisthenics. By the way, let's be clear. Leroy is ridiculous fit. Ridiculous. He has a 20-pack. It's kind of sickening. Now, some of it's genetics. I don't care what you say.
If you saw my dad, you wouldn't say. Well, okay. I like to believe in genetics. It makes me feel better. But a lot of the things that you do, and by the way, a lot of people I know who aesthetically look the best, it's not because they're using hardcore machines. They're doing a lot of body weight exercises. They're doing a ton of pull ups.
They're doing a ton of like walking lunges and isometrical workshops. My philosophy is exactly actually coming from that. Like, I think that you should, like, calisthenics should be your base and then you add on to calisthenics. Like, if you can't do a bodyweight squat or a push-up or a pull-up, you shouldn't be doing heavy squats or bench press or... Totally. Get the basics down first. Yeah. Yeah. Yeah.
And that's the other thing. I think that to build a fitness habit, and if you are a beginner, this is great for a beginner, is that I think that you get good at the basics before moving on to the big leagues. Because I think what happens a lot of times is people feel they try to like do something that is beyond their fitness level, and then they can't do it.
And it discourages you to do something again, or to try it. And so by the way, that happens with people even like me who's been doing this forever, is that if I don't do the things that I don't like to do, or I'm bad at, or I'm bad at, that's the thing. You know, I'm bad at single leg squats. So I just stay away from them, or I'm like really weak on this glute. So I don't want to do any kind of like exercises with that.
So what helps with that a lot is something we spoke about earlier is the momentum piece. Wait, let me finish my thought. My thought is this, that get really good at doing the basics because that will give you pride and confidence.
and self-esteem really feel like, oh, I did this. I got this down. All right. I'll do that again. I'll keep on doing it. I'll go back. I'll do this. I'll do that because it gives you a sense of, yeah, a feeling of like, wow, look at, go me.
As opposed to trying this thing and then like you can't do it and then you feel shitty and then you don't do it again. Okay. Now that's exactly what I was going to say is the momentum pieces start easy. Like your first workout of a new program or if you haven't worked out for a while or whatever, whenever you're starting a new phase of something, it should be dead easy. You should like just leave and be like, damn, I could probably could have done more.
as opposed to crushing yourself right at the beginning because the ego and even the body is not really ready for that at the beginning. You need to generate this. You need to get the snowball kind of rolling. Totally. Most people want to jump in at the deep end and they wonder why they're drowning all the time. It's like, no, start easy. Leave, come back, make it a little bit harder. Leave, come back, make it a little bit harder. And before you know it, you're flying, but you've got to start simple and easy and then generate the momentum.
I love that. Okay. I think that's good for our little short episodes here. So again, guys, this is stuff that I know that I feel that's worked for people. I know my clients when I used to do it, me, you, and we might be missing a couple. Let me know if I am, but I think those are overall what really helped. I'm curious to see what other people find effective for them too. Yeah.
I'm always curious about that. That's basically what we got going here. Try those out if you are new to fitness or if you're having an issue sustaining maintaining a fitness program, try to think about those things. Don't go to the gym. Make it as convenient for yourself as possible.
Find a community use it you know use this is where technology actually can help like you know like find something online where you can join a group where you can meet in real life you know i mean go to these go to these like meetups at these coffee shops and i'm sure there are some near you and remember it's not about the intensity it's about the consistency so.
Start small just you know don't try to overwhelm yourself by doing an hour or two hours a day 30 minutes works just as well So you'll see a really big jump or a great incline in your overall fitness level by just doing something Over and over again as opposed to killing yourself once and twice or twice and never coming back again Anything else comes it up. Thank you. Have a great day. Bye everybody