Tali Zabari and Cody Limbaugh explore the balance of self-improvement between living with gratitude in the present and developing a vision for your future. As veteran coaches, we often use fitness as an analogy for foundational principles that carry over into living a good life. Success has many definitions, we offer different perspectives on goals, achievements, and hustle culture. Curiosity and practice lead the dance. Special guests add perspective and you, our listeners are invited to contribute to the conversations! Personal development has never been this fun! Shall we dance?
030 Start Where You're At: The Philosophy Of Fitness Ep. 20
It's easy to get overwhelmed when considering our progress. We can underestimate ourselves and fail to act because we lose faith, or we can overestimate and get into trouble. In this episode, Tali and Cody bring some strategies for self-awareness, so we can realistically and effectively Start Where We're At!
00:00 Intro and Icebreaker
05:06 Start Where You're At: You can't get ready to get ready. You have to just start.
08:06 Find the right dose, effective but not deadly
10:34 Starting where you're at with the proper dose is an act of love for your self. When you assume you "should" be further ahead, it just opens you up to more self-criticism and discouragement.
13:23 Humility leads to confidence in this case
14:53 Because "knowing" and "experiencing" are two different things, if you want to have the type of confidence that drives you forward, you must act rather than prepare.
15:38 The Immortality Key: The Secret History of the Religion with No Name by Brian C. Muraresku, preface by Graham Hancock
21:41 Time + Worry = Fear... Action cures fear, and consistent practice makes it easier as you go
24:55 Some strategies for approaching difficult conversations (but first, don't avoid it, go in with action as soon as possible)
26:28 Fit at 42, tripped up, re-start where you're at now! (This requires self examination, self knowledge, presence, awareness.
32:19 Power Monkey, David and Sadie Durante
32:51 Phase 6
38:24 The frustration of re-starting after down-time. You can't pick up where you left off, you have to start where you're at, but where you're at is still ahead of where you started the first time because you now have experience, knowledge, and perspective from the past and now you other experiences that might carryover to your new approach. Starting where you're at requires honesty and shows self-respect.
47:04 A flip side: Meeting other people where they're at.
51:56 Starting where you're at is only possible if you take enough action to assess the reality of where you're at (you can't think your way to knowing) You can reduce your risk of disappointment and injury with self-knowledge. You can also increase effectiveness by not underestimating yourself.
53:54 Some lessons on essentialism - do less but better. Essentialism: The Disciplined Pursuit of Less by Greg McKeown
58:21 Meeting other's where they're at makes you a better communicator and leader.
1:03:53 There's only two reps that matter - the one you're doing, and the next one. Same with your actions for improvement. Be real with what you have (now is all you have).
1:05:39 Hard to start? Just focus on the next step, take immediate action - even if it's small, practice gratitude, go into it with curiosity instead of getting hung up on the results. Treat your new improvement actions as an experiment. Instead of getting attached to a label of "success or fail", be confident that by taking action, you will have learned something.
1:09:00 Another way to avoid procrastination; Set the bar so low that you trip over it.
1:13:50 You cannot change without action. You just can't, you can't feel qualified by doing more research and more planning and more goal setting or talking to people about it. Only action will change that, but it can change it really fast. Sometimes a very small action towards something helps you feel more qualified to be able to take it on.
029 How Setbacks ARE Opportunities: Ep. 19 of The Philosophy Of Fitness
Avoiding pain is the same as avoiding growth. Of course, we shouldn't be seeking injury, but when it inevitably comes at us, we can re-frame our approach to it to create opportunities that might not have come without the injury! This applies to the gym as well as in the rest of our lives! Relationships, professional pursuits, and even hobbies.
00:00 Intro and Icebreaker - Does Insta out you when you screenshot someone?
05:48 Today's Topic: Using Injuries As Opportunities, in the gym and in life!
06:32 The proper way to approach injuries has changed. RICE: Rest Ice Compression and Elevation are no longer recognized as the best approach to healing. Not only does appropriate movement speed healing, there is a tremendous benefit to the psychological impact of continuing to move and take action toward progress.
12:35 The Obstacle Is The Way (Two books we recommend on this concept, one by Ryan Holliday, one by Marcus Aurelius.
Setbacks can offer us some value in:
1) Self Knowledge, what does that set-back reveal about ourselves?
2) An opportunity to learn a new skill or pivot to have more time to do something else.
3) That new direction might reveal something you love that you might have missed out on had you avoided the setback!
4) A setback in one area can give you an opportunity to excel at something else that may have been put on the back burner!
5) Pivoting due to setback gives you an opportunity to gain self-confidence because you're demonstrating grit and versatility!
6) Overcoming the injury is it's own journey of self discovery and confidence building work.
7)A setback might be an opportunity to come back better than your pre-injured self.
8) Avoiding pain can limit you from growth.
22:25 Even if the set-back is real, we can develop thoughts around it that don't serve us well. Some of this can be mitigated by where we place our attention. Focus on the set-back, or focus on the solutions?
24:22 If you decide to "live with the injury" instead of addressing it and making efforts to heal, you can inadvertently cause more injuries! (This is as true in psychology as it is in physiology!)
25:04 It's just pain. Pain need not be avoided at all costs. sometimes it's ok to just acknowledge it go ahead and allow yourself to feel it.
28:19 *** GRAPHIC WARNING! *** Video: The Fuzz
35:54 Addressing pain without addressing the cause is setting us up for more pain in the future.
36:56 Avoiding pain is the same as avoiding growth. Quitting because of pain creates confidence issues and makes it that much harder to start again in the future.
HOW does this all relate to the other aspects of life? Dating? Art? Vocations? Professions?
52:28 Building resilience through training can set you up with the confidence to face pain or risk of injury in order to grow.
54:43 Injury or setbacks can be an assessment tool to know what you don't want
Note: Dr. Dave was mentioned several times in this episode. Check out his site HERE.
028 Essentialism, The 80/20 Rule, And The Opportunity Costs Of Being The Best: Ep. 18 of The Philosophy Of Fitness
Tali and Cody discuss ways to be more effective (hint: it doesn't include doing more, in fact, it might even mean doing less!)
06:30 Today's Topic: Essentialism, Pareto's Law, and Opportunity Costs
09:09 Want an incredibly effective productivity tool? Try timing your tasks and rests. Sounds so simple that it might be easy to ignore but it can be a game changer. TrainHeroic. Read more about these strategies in my book: STOP SETTING GOALS!
15:45 The 80/20 Rule: Pareto's Law: how it can be used for improving effectiveness, but also in recognizing the opportunity costs associated with 100% efforts as well as the relationship between this 80/20 rule and the Law Of Diminishing Returns.
22:34 How do you identify with your skills?
28:50 Essentialism: The Disciplined Pursuit of Less by Greg McKeown, you can check out his podcast here.
30:12 You can hear the interview where Tom Morello talks about his teaching style here.
35:36 How good do you REALLY want to be? ("The Best" has a price you might not want to pay.)
55:07 Re-assessment is critical to essentialism because we will never be static. Recognize that and develop a sense of wonder for your life.
01:10:41 Want to join us in our reading of Essentialism? Grab your copy here, then sign up to discuss it with us here.
027 Make Self-Discipline Easier With This One Practice: The Philosophy Of Fitness #17
We give a vulnerable look into our marriage and the intentional practices that we feel have made our relationship so exceptionally successful. Thriving takes intention. We explore making self-discipline easier through gratitude, developing a sense of wonder, and regular practices to build an intentional, thriving life.
00:44 Icebreaker: Memorable Travel Experience
11:52 Today's Topic : Have To - or - Get To? It's a mindset, your gratitude today can change your future
21:21 The Resistance - Steven Pressfield Break Through the Blocks and Win Your Inner Creative Battles
24:38 Reduce friction by practicing shipping imperfect work: My book for instance!
26:28 The up-side to being a has-been
29:01 Pursuing growth while also letting go of your attachment to specific outcomes
30:32 Some photos of the beauty that surrounds us
31:20 Using Gratitude preemptively to set the tone
36:59 Develop a sense of wonder to build the life you want regardless of the inevitable unknown twists in an unknowable future
41:15 Our weekly 5 Touchpoints for our relationship: 1) What I love about you. 2) Thank you for... 3) What I'm challenged by. 4) A small ask. 5) What's going well in our relationship?
50:27 White Men Can't Jump : Classic breakdown in communication
01:04:21 Resentment is often a byproduct of us not communicating our needs honestly and timely, we have an agreement of radical honesty (which we define as honesty + forthrightness) and bringing things up ASAP
01:08:26 Venting can be harmful and used as an excuse to degrade or gossip. Another practice that we feel adds value to our relationship, is that we edify each other to other people.
01:12:57 Gratitude to yourself
01:17:36 Strong is the new skinny. How acknowledging your own abilities can bolster your self-image
01:25:05 The gratitude loop
01:25:50 A potential dark side to gratitude: Radical Confidence: 10 No-BS Lessons on Becoming the Hero of Your Own Life by Lisa Bilyeu (Tom Bilyeu's podcast can be found here)
1:27:29 Being grateful for your struggles and the growth they bring, can help foster bravery to get out there and try again
01:32:35 The life-changing power of developing gratitude for small things
01:37:14 Gratitude reduces your need for self-discipline. The practice makes it easier to do the things you want to do
01:39:23 Bring that language into your relationships and watch your world change!
01:41:42 Don't ignore negative aspects of life, but you can take ownership of your response to them, look for growth opportunities and reasons for gratitude in the face of adversities, how can this be good for me? How can this serve me?
01:44:42 Takeaways: Thank someone in your life. Remind yourself that you GET to do hard things to improve.
026: How Do Your Habits Carryover Into Other Areas Of Your Life? The Meta Episode of The Philosophy Of Fitness
Explore some key concepts for leveraging the best outcomes. What practices, habits, and actions do you display that carry over into other, seemingly unrelated parts of your life?
00:44 Icebreaker: If you could be great at any sport, what would it be?
03:08 Shout out to History Memes
05:07 Today's topic: Carryover - Keystone Practices that can carryover to multiple areas in your life
06:17 A mental model for thinking about carryover: 3 Orders of thinking: Examples: - a) Fitness, exercise carries over to real sport, b) Fitness carries over to life, longevity, mental clarity, etc... c) How the *principles* of fitness carryover to non-fitness related concepts
08:53 The Immortality Key - Brian C. Muraresku, forward by Graham Hancock
The contrast between learning about something and experiencing something
10:31 The Practice of Authenticity (Honesty, Vulnerability, Forthrightness, Bravery, Action)
17:09 The Practice of Explicit Agreements
21:45 Brene Brown - Not everyone has earned the right to know your story
24:09 Gary Vaynerchuk - Compassionate Candor
26:58 The Practice of Expedient Truth: Coming together ASAP to avoid building resentment (Honesty + Forthrightness + Timing)
43:00 A 4th order of thinking: When your actions change who you are.
44:12 Some valuable information about the truth of sustenance hunting
51:14 The Practice of Meditation
56:27 Yoga Punx
57:39 Waking Up with Sam Harris
59:49 You are not your emotions. ALL emotion, regardless of intensity, are transitory... One way to feel better about someone else, is to conduct yourself in the way you can be proud of
1:05:35 Taking a queue from our examples, what other practices or actions can you find that has carryover into other areas of your life? And what might have negative carryover?
1:07:09 Tali, "respect the idea that everything you're doing has some sort of implementation on you as a person, and that shouldn't be taken lightly."
1:07:33 Atomic Habits by James Clear, "Every action you take is a vote for the person you will become in the future."
1:07:45 Fore more on developing Keystone Practices, check out Cody's Book here, and be sure to subscribe to this podcast!
025 All Show And No Go? Being A Person Of Substance: The Philosophy Of Fitness 15
Cody and Tali discuss the pitfalls of "All Show And No Go!" and some possible strategies to avoid falling into this trap.
00:45 Icebreaker: Favorite moments of our wedding
05:50 All Show And No Go! Not everything is as it appears!
06:52 Shout-out to David and Sadie Durante at Powermonkey!
07:14 Respect for bodybuilding as a sport and Yoga as a practice and all of the work and dedication it takes, but don't let aesthetics fool you- sport-specific training and fitness are not the same
19:08 Fake it 'till ya make it! (or even better- "Fake it 'til ya' feel it!" -Dori Iris
25:14 Don't judge a book by its cover! (Example is a former client that had been injured, so looked unassuming, but he was a bad-ass performing athlete!) Ryan Freeman.
32:04 All talk and no action; we've cultivated a practice of being action biased in our relationship, practice your ABCs (Action Bias Consistently)
38:16 Sometimes all show and no go is the result of not knowing what you're working for, or you've taken a wrong turn in getting there
41:40 The allure of culture; sometimes you can be misled away from your true goals if your association is misguided, or you're trying to present yourself in a certain way
43:40 Being well-rounded through diversity is one way to avoid "all show and no go".
54:08 Sign off!