Episode_2

Coover and Karen are discussing the structure of their podcast episode. They mention that they will be talking about the stages of behavior change, specifically focusing on contemplation. They emphasize that anyone can change their habits and lifestyle at any point in life. The bad news is that it will take time and effort to make these changes. They also mention the importance of being patient throughout the process. They discuss the concept of "hurry up and slow down" and mention that they will be talking about it in this episode. They also discuss the stages of behavior change, including pre-contemplation and contemplation. They explain that contemplation is the stage where one acknowledges a problem but is not yet ready or confident enough to make a change. contemplation. Right. We talked about that. I think we need to practice that. Okay. Did you have that somewhere on your docs? So for the concept for this one is you can get fit at any point in life, right? But we're still talking about contemplation so should we go back and read it from the first one where you have a description? We can remind them, yeah. I think that's important. Yeah, that's probably fine. At the lead-in. That's fine. So, what we'll do. Why? I don't know. Here. Right. Yeah, this one. Yeah, this is what I'm, this is exactly what we need to open with. Yes. Right. So, if we... Did you record? I'm hitting record. Yeah, we're recording. Okay. I'm gonna exit out of this one. Yeah. Do you want to do a last time we talked about? Yes, but we need to still fit it in when we say this again. Okay, so if we go in order. Let's say episode one instead of last time. So, okay. Hey, hey! I'm Coover and I'm Karen and you're listening to the second episode of You Want Me to Do What? A conversation between a millennial trainer and his boomer client about the struggles of becoming your best self at any age. In this series of podcasts, we will help you understand the stages of habit change from contemplation to maintenance and beyond. If you are considering making changes to your health and fitness or you've already started, you may recognize yourself in some of the stories from our own experiences. Last time, we introduced ourselves, gave a little bit of our backgrounds of our stories and where we're coming from. If you have not heard that one yet, please go do so. That will give you great context to prepare yourself for what we're going to be talking about today. This is episode two, good news and bad news. Yeah. KB, what's the good news? Well, the good news is that you can actually change your habits and your lifestyle at any point in life. I am a 63 year old African-American woman who really never had to struggle with weight or health until I hit middle-aged. It became an issue. So, that's the good news. What's the bad news? It's, whoa, you know what? The bad news is what it's gonna take and it's just gonna really take you understanding that you got to change a little bit of everything that you're currently doing and that is not an overnight process. That's the only thing that's bad about it. It's going to take time to undo just as it took time to do. That's the best way I can say that. Yeah. Yeah, that is it. That's the bad news is it's gonna be a process that you have to just be patient with. Takes effort. Lots of effort and lots of patience. Yeah. We in America don't have any patience. We want everything yesterday. This is not a thing that you can do yesterday. Yeah, one of the big themes we brought up in the first episode last time was the concept of hurry up and slow the fuck down. Hurry up and slow down. Hurry up and slow down. This is where you're gonna talk about what you heard on that breakfast, religious breakfast podcast. Woo-way, yes. This is where you should talk about it right now. You want to do it now? Okay. You need to talk about it right now. Okay, yeah, good. Thank you for reminding me. Yeah, we couldn't wait for you to bring that in. So, and then we can talk about, we can bring it back to this. We need to say this to people in this episode. We're going to. Say it again. You want to say this first and then go to the title? Right. The title and then say in this title. Uh-huh. We could say, just so you understand. Uh-huh. When contemplation, the technical description of contemplation, which is a stage many of you may sign yourself in. Okay. Especially as we approach a new year. Yep. And then you need to read this before we start yammering. Okay. So, what we'll do is we'll go, hey, hey, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah. Intro, intro, intro, intro, intro, intro. Yeah. Last time. Mm-hmm. Right? If you had not heard the first episode, go listen to that first. Mm-hmm. Then come back. Last time, we introduced ourselves and our backgrounds. Mm-hmm. In addition, we also talked about the core of what is going to guide us through this series, which is the stages of behavior change, which is something that. Helping you understand the stages of behavior change. Helping you understand, yeah. Mm-hmm. Which is something as a personal trainer, right? When I went through my certification and my schooling. Yeah. That was something that was brought up because it's something that we use as a guideline. Mm-hmm. So, it's something that we use as a guideline. Mm-hmm. So, it's something that we use as a guideline. Mm-hmm. So, it's something that we use as a guideline. Mm-hmm. So, it's something that we use as a guideline. Mm-hmm. So, it's something that we use as a guideline. Mm-hmm. So, it's something that we use as a guideline. Mm-hmm. So, it's something that we use as a guideline. Mm-hmm. So it's something that we use as a guideline. Mm-hmm. So, it's something that we use as a guideline. Mm-hmm. So, it's something that we use as a guideline. Mm-hmm. So, it's something that we use as a guideline. Mm-hmm. So, it's something that we use as a guideline. Mm-hmm. So, it's something that we use as a guideline. Mm-hmm. So, it's something that we use as a guideline. Mm-hmm. So, it's something that we use as a guideline. Mm-hmm. So, it's something that we use as a guideline. Mm-hmm. So, it's something that we use as a guideline. Mm-hmm. So, it's something that we use as a guideline. Mm-hmm. So, it's something that we use as a guideline. Right. For anybody. Be for anybody. For anybody, right. It's not just pre-contemplation, action, maintenance, blah, blah, blah, right? Mm-hmm. There is a lot of different, you know, backs and forths, sides and sides. It's a roller coaster. Right. Exactly. So, last time we talked about contemplation, which is the theme of the first two episodes. Mm-hmm. Right? And right now, if you are in that stage, right, you are acknowledging that there is a problem, but you are not ready or sure for your wanting to, or most gravely, you lack the confidence. To make a change. To make a change. Exactly. Yeah. Mm-hmm. If you're in pre-contemplation, I don't think you would have, unless somebody you know puts you onto this podcast, someone who is in pre-contemplation does not acknowledge there is a problem. Yeah, they may not even be ready to hear anything about it. Exactly. Yeah, not really. Yeah. So, that's why we kind of skipped that phase, right? Yeah, we're not going to skip that phase. Because we're at the point, right, where you know there's a problem. Yes. Right? And you're ready to make a change. Right. Right? So, if you make... Or you're ready to investigate making a change. Exactly. You got to be careful. Yeah. Because we want people to think that they can't listen if they're not ready. Right. And you're ready to start putting your feelers out. Exactly. And seeing what's out there. Exactly. So, if... And what makes sense to them. If you don't think there's a problem with you, right, and someone encouraged you to listen to us, right, then you already are on your way from pre-contemplation to contemplation. I don't think we need to bring up pre-contemplation. I don't think we need to repeat that. Because that technically is the first stage. Yeah, but this is the first stage. This is phase one. That will... Technically, there's five. No. I didn't even include that. This is phase one for us. I think we need to start here. You just don't even want me to acknowledge pre-contemplation? No, because it's going to confuse... It just confused me. Okay. So, no. We don't need to talk about that. Okay. Cool. Okay. So, just start putting the lead into where you're going to literally, like, read that off and then we can just go. Yep. So, last time... So, we introduced... And say episode one. Say in episode one... In episode one, we introduced ourselves and our core... Our backgrounds. Our backgrounds, right. And why we thought it was a great idea to bring you our stories. Right. Yeah. Exactly. Right. And, okay, trainer school, blah, blah, blah. Okay. So, and with contemplation, right? And now we're in phase one. Like, say, we're going to discuss phase one. We're going to discuss more of phase one. More of phase one. Because we kind of already did the first one. Yeah. And if you are in this... If you are listening and you are acknowledging there's a problem, but you're not ready, sure, or most gravely, you lack the confidence... To make a change. To make a change, right? Listen up. Or say, because you're in contemplation. Because you're in contemplation. Okay. Right. Exactly. And then read that. In the contemplation stage, this is where you may... And you can just say where you may find yourself teeter-tottering, weighing pros and cons, modifying. Like, say all that. Like, this is huge. Mm-hmm. This is huge. What are you saying? Oh, God. Okay, so you set this up and swing this to me. Go for it. Okay. Well, here, go back to the thing. Go for it. Okay. So, you just ended by saying... So, you read up to here. Yeah, yeah. And then I'll take it from there. If you acknowledge... Mm-hmm. And you can just say... If you acknowledge there's a problem, you're not ready or you're sure... Mm-hmm. But you're not yet ready. Or you lack the confidence to start making a change, right? Mm-hmm. You're in the contemplation stage. Then you're in the contemplation stage. Yeah. And so, this is what the contemplation stage looks like pretty much for all of us. If we're in a contemplation stage, we're teeter-tottering, weighing pros and cons, modifying our behavior. Although we think about the negative aspects of our bad habits, the positives that are associated with changing sometimes make us doubt that we could do it long-term. See, I need to say that enough where I'm not reading it. Mm-hmm. But let me read it first. I'm going to read it first. That's fine. Okay. So, if you find yourself in a contemplation stage, what you'll notice is you're teeter-tottering, you're weighing pros and cons of modifying your behavior. And although you think about the negative aspects of your bad habits and the positives associated with changing, you may doubt that the long-term benefits associated with change will outweigh the short-term cost. It might take as little as a couple weeks or as long as a lifetime to actually get through contemplation. And that's the big thing about hurrying up and slowing down, right? Right. And it's not as straightforward as, once you get to this point, then you're going to go to this point, and then this is how long it's going to take you. It's going to look different for each one of us. Exactly. And then you can say, what was your contemplation like? Well, before... Then you can say your thing. Yes. Yes. So, and I mean, and there may have been several clients that have come to me who were in contemplation and when they left me, you know... And you should talk about what you heard. When they were with you in contemplation, what were they saying? Like, let's back up what that teeter-tottering looked like, what the lack of confidence looked like. Yep. Yep. Yep. Yep. Yep. Yep. Yep. Yep. Yep. Yep. Yep. Yep. Yep. Yep. Yep. Yep. Yep. Yep. Yep. Yep. And this is one of... We can't repeat this enough, which is one of the biggest reasons why we're doing this, is if you are... I don't want you to do that as well, right? If you are thinking about, or you have already signed up with a trainer or somebody, health professional, nutritionist, whatever, and you did it because your doctor told you to, because you think you know what you want, but... But you're sick and tired. You're sick and tired, right? Yeah. Then you need to know what to prepare for, right? What the investments, mentally, financially, right? Yeah. And just the time. The time. Like, is this you? Right. Even though you reached out, you know, and got some information, it doesn't mean you're going to pull the trigger, so to speak. Right. And this can take weeks. It can take months. Yeah. I mean... I mean, a lot of times, you know, I would have a... First couple weeks... After weeks, I'm sorry. Yeah. First couple weeks with a client, you know, we would just go through, you know, movements, you know, introducing them. A lot of them had never set foot in a gym before, had never held a weight before, right? Getting over that barrier of the intimidation of... You know, one time, while I was still working front desk at one of my old gyms, I said goodbye to this woman and her boyfriend, whoever, as they were leaving. And, you know, I was like, you did a good job today or whatever, something like that. She was like, yeah, I know. I don't really know. I don't think I look like, you know, I should be here. And I stopped her. And I said, there's no way you need to look, right, to be here. Wow. So that whole thing as well, right? There's so many people probably who think that, oh, I don't look the part of being in a gym, right, or being healthy, right? Wow. Yeah. Wow. And so that person right there is deep contemplation. Yeah. She don't even know it. She thinks she's doing things. She thinks she's training, whatever, right? But she doesn't see herself as someone who actually is taking action. Wow. Right? She actually moves past the contemplation. Yeah, not mentally. Yeah. Yeah. Because she still doesn't see herself, right, as someone who is taking action. And we'll get into action phase next time. Yeah, right. So with my own clients, right, we would go through movements, right? We would introduce new exercises. And then would come the topic of nutrition, right? And pretty much across the board, as soon as I brought up nutrition, it was like slamming the window shut. Jesus. Yeah. So let me put it to you in this perspective. So say, like for you, for example, when you first started seeing me. Yeah. Right? You came in twice a week for an hour. Yeah. Right? Yeah. Did we talk about this in the first one? No. Okay, good. Perfect. We did not. This is excellent. Let's talk about this here. Yeah. That's two hours out of your day. And this is where you can bring up. Two hours out of the week. Two hours out of the week. Yeah. And this is where you can bring up how many hours are in the week. Yeah. We wrote that down. Yeah. We wrote that down. Yeah. We inserted that right there. Yeah. Yep. So that, given those two numbers right there. Right? Which is the one that you can enact more change through? Your own time. Your own time. Right. Exactly. So just from my mere bringing up the idea of maybe starting to pay more attention to not even your macros, just how much water you drink. Yeah. Right? Yeah. How... Because you actually eat breakfast. Exactly. You don't wait until you start. Right? That you don't go out for meals like twice a day. Right? Every day. Talk about financial investment. Right? But it's also that convenience factor. Yeah. Right? So you see what we mean from last time. Yeah. We talked about how much time it takes to slow down. And just look at what you're currently doing. Exactly. So that early in the relationship with the trainer, it's just about them getting you to recognize what you're doing, come back and communicate to them what you're doing and where you might be looking for some help. Because you guys don't force anything on anybody. Like you're just there to kind of... Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. 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