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Feb. 10, 2026

The Connection Men Are Missing in Their 40s: Live Coaching Call - 63

Show Notes
Transcript

Most guys underestimate the profound impact their mindset, habits, and community have on health and transformation.

What if the key to breaking through your own barriers is just one conversation away?

In this episode of Driven for Health, Coach Brian Parana pulls back the curtain on real, raw coaching sessions with men just like you tackling everything from weight loss and discipline to life's biggest challenges.

You'll discover how small shifts, like meal prep hacks, mindset resets, or focusing on one goal at a time can create massive results.

Coach shares powerful frameworks like the "Bingo Card of Success" and the science behind intermittent fasting and macro mastery, all tailored for busy lives.

We break down:

The radical power of intentionality and how to map out a year of wins
The common pitfalls that sabotage progress (and how to avoid them in just minutes a day)
Practical hacks for meal prep, managing hunger, and leveraging small habits for big gains
The importance of brotherhood and community in sustaining transformation
Why focusing on one or two high-impact goals makes success inevitable and burnout impossible
This isn’t just about dropping pounds—it’s about rewriting your story, reclaiming control, and stepping into your best self. Whether you're stuck in a cycle of effort without results or craving clarity in chaos, this episode delivers the mindset shifts and tactical tools to make 2024 your breakthrough year.

This episode is perfect for action-takers ready to stop overthinking and start transforming because the biggest change begins with a single conversation. Are you ready to rise?

Join the men who are turning small wins into lifelong habits and see what's possible when you get intentional. Let’s go.

The Call To Rise is a 100-day Fat Loss Transformation Experience designed for driven men ready to get back to a healthy body, boost their energy, and lead as a powerful man.

If you are struggling with some form of chronic illness such as high blood pressure, cholesterol or even Type 2 Diabetes - this program is designed for you too.

Through a proven system of strength training, personalized nutrition, and radical accountability, you’ll drop 20–30 pounds and rebuild confidence from the inside out and even improve chronic illness issues. It’s more than a fitness program, it’s an body transformation experience with a Brotherhood of like-minded men committed to showing up, leveling up, and leading in a body they are excited about.

This is your wake-up call to rise.

www.thecalltorise.com

Want help applying this to your own health, weight, energy, or lab numbers?

Coach Brian Parana offers Health Hot Seat coaching segments for men who want a clear next step with nutrition, fitness, weight loss, blood pressure, cholesterol, A1C, or daily consistency.

Learn more about The Call To Rise, a 100-day coaching program for driven men over 40 who want to lose weight, improve their health, and rebuild confidence:

www.thecalltorise.com

To connect with Coach Brian:
brian@brianparana.com

Disclaimer: This podcast is for education and coaching support only. It is not medical advice. Always work with your physician before changing medication, treatment, or medical care.

In this episode, from overcoming the winter blues to meal prep hacks to protein secrets with the air fryer, we go deep diving into the call to rise roundtable live coaching session where we have Lucas, Danny, and Andy. We go through some of the successes that they have, the challenges that they have, some actual real coaching, and I just wanted to share some of the behind the scenes of what actually happens inside the 100 day battle challenge, the call to rise.
I hope that you enjoy questions, comments, or you're interested in leveling up, then look at the call torise.com. See you on the inside of this episode. I hope you enjoy. Welcome aboard to our call to rise tonight and the round table. Excited to have you guys both. We always start off with a silly question just to connect. And the question tonight is what major league or team would you play on? like NBA, NHL, some other ones that I'm unaware of.
Is there any team sport thing you would do? Danny, we'll start with Danny. Let let Danny go and then we'll >> not break Indians. >> Definitely the New York Yankees. the >> even though they've been kind of trash for the past x amount of years, you know, we don't really talk about it, but if I would be able to play with any for any team, it would definitely be the Yankees.
>> Nice. >> Excellent. Here comes Lucas. Excellent. And we'll put it we'll put Lucas on the spot here since he's coming in. Lucas, welcome. Welcome. Good evening. >> Happy to have you. >> You are next on We're putting you on the spot. The question is, what major league sports team would you play on? It could be baseball, basketball, NFL, NHL, any of those, >> man. Oh, that's tough. That's tough.
I feel like the Browns need the help. >> Yeah. I feel like they could use me. Um, okay. This a little off the beaten path, but I've always wanted to be a professional golf player. >> I feel like that would be that would be the best. I think golf is great. >> Um, >> yeah. Yeah. >> But in the meantime, yeah, I'll just be I'll be the Browns new quarterback.
>> Nice. Nice, Andy. >> Okay. So, I actually I live in Southern California now, but I grew up in Michigan. And I grew up um in the late 80s was when um the Pistons were really good. >> Okay. >> And my family had season tickets to the Pistons. >> So I would probably choose the Detroit Pistons. >> No, that's awesome. Funny.
What I was thinking randomly was the Detroit Red Wings and their heyday. >> Oh [laughter] yeah. >> The thing that I I literally had in my head that was pretty funny. >> My wife and I went up there for their Yeah, exactly. I was good, man. I was good and and all those guys, right? Totally. >> We like >> So, I would do you can we can clearly see the old men of the group in this right now.
>> Yeah. [laughter] >> Or I'd go with >> I would go with LeBron. Join LeBron in 2016 and in the hometown. He's my he is from Akran where I I >> Yeah. um here and so that would have been cool too when he won at Cleveland for the NBA. So, all right, let's jump in. So, we're going to go over some successes.
I know that Lucas and I chat the other day and we we got some good motivation going. What was it that you went out and saw for our conversation? >> That's funny. Yeah. Yeah. So, like Yeah. I was talking with Brian about how it's just like So, I'm from the South originally. from Tennessee. I was relocated up to here to Cleveland with my job.
So, I've been here for a little bit and the snow has just been such an adjustment for me. I just because I'm very outdoorsy. Like, I like to be outside. I like to run. I like to just, you know, I love nature. And so, during these months, it's so tough. And I'm like, what the heck do I do? Like, I just get so bored just when it's blizzard outside and it's just awful.
And so, Brian was like, "Go to a frozen waterfall." And I'm like, "Okay, I'll try that." And so on Sunday I went when there was a little break from the snow went with a couple buddies from work and so we went to go see a frozen waterfall. >> Nice. >> It was just a a suggestion we were talking.
So Lucas ended up joining running club and he's really kind of falling in love with that and that was just an easy thing. Hey, go to frozen wildfire. I've seen plenty of them out in my runs and it's actually a lot of fun even if it is zero outside. >> What else do you do outside after it's snowed 13 inches and Yeah. >> Yeah. Not much. Yeah. There's not much.
You go sled riding and then your kids drag you down the hill multiple times and then you strain your glute. That's that's what I did on Sunday. It was it Monday night. It was Monday night. So, I've been hobbling around for two days now. But that's what we did. That and I shoveled for two hours.
It was great because I have a rather large driveway and Oh, nice. Yeah. >> So, that was a lot of fun. >> I bet you a lot of calories shoveling for two hours. >> Oh, yeah. Oh, yeah. Yeah. Yeah. I even had help. My my We had at least two boys out there with me doing it. And if they weren't, it would have taken forever, right? It would have just been a very long time shoveling.
I've done it before though when they were younger. Just when they were younger, it's just so much so much know that I had to do it by myself. So, all right. Next up is Danny. What are you crushing? We were We've been talking and what have you been crushing? I would just say stay in the course. I'm at a weird place where I I I've already gotten used to losing weight.
I've already gotten used to this flow and such and I just want to get to the end. >> Yeah. >> And with all the training and everything that I'm doing, it's just like, all right, you know, I'm cool. was getting there, but just sticking to my discipline. Today I didn't want to go to the gym. Today I didn't want to walk, you know, and and I I didn't want to eat.
I drank milk for the first time in forever. I didn't want to drink milk, you know. I was tired of whatever. But just the fact that I'm sticking to the goals, sticking to it, and uh stick leaning on my discipline at this point because on Friday, I don't want to ruck on Friday. It's cold. But I know that I have to do it and I'm going to get it done.
>> Yep. Yep. And we'll be talking that morning. So then you'll do it. What What did you get called out on though? You some people were saying stuff to you about the way you look. >> Yeah, people tell man. People are calling me skinny, coach. I'm telling you. My clothes are falling off, man. I have these clo these pants that that that been tight forever and then they no no belt.
All of a sudden, uh I'm walking around sagging my pants, not on purpose. I'm like, "Good happening. Gracious. What's going on?" >> Danny, how much have you lost, man? >> So, when I first met Coach, I was 249 and now I'm 218. >> Wow. >> Yeah. He's He's >> amazing. >> I got called Danny a spark plug. Yeah. >> And Lucas, how much are you down in our 100 days? >> So, in in the 100 days, I got down 31 and over the holidays, I I put some of it back on.
So, I'm uh >> right now I'm down. >> You lost 30 pounds in the 100 days. >> I know. I'm in In the 100 days. Yes. >> Net a little less, >> but we're we're we're in the winter. >> Working to get back. Yes. >> Yep. Yep. Yep. Feel good. >> And Andy, you're down a little bit since we started even. So trending. >> I'm like two I'm I'm just a weekend.
So I've lost right at two pounds. >> Um >> it's all we need. Easy win. Two pounds a day. So that helps. >> So it's good. I worked out today. I hadn't been doing it as much as I'd like. the the zero weather and then my workout buddies too busy with work and uh I'm spending all my time working. Any free time is get get to the get to the work get to the business stuff.
So, but that'll break soon as the weather starts getting nicer. I can get my wife out. She won't go outside in the barn. So, I have a barn in my backyard and I have a heated. It's insulated, but I have to heat it with a propane tank. EJ has to run for 10 minutes. gets about 50° and it's it's actually really comfortable.
I call it the no sweat workout. And in that time frame, I'll heat it up and then we'll be good and then start working out. You just literally don't sweat and then it starts to get cold and I'll turn it back on for a minute or two. But if she's out there, I have to run it a lot longer because she gets cold. So, but when my buddy's there, which she will be hand another week or two, then we'll be cranking away as well.
She'll be all right. It's 100 burp burpee. 100 >> burpee with a strict pull-up was good. >> Nice. 100 pull-ups. >> Yeah. Yeah. Yeah. One after another. I would just go down, do push-up, and then stand up. Strict pull-up. It's good. >> That's a great workout. >> Yeah, it is. >> So, coach, you're saying that you haven't been working out because you haven't had a partner? >> Uh, yeah.
I'm I very much in with uh ADHD. There's this thing called body doubling and when you get around someone that does and you do the thing together or just even in proximity you you actually get it done or if you don't have that person you just don't do it at all or it doesn't even cross your mind and I very much realize that working out I enjoy it and I will do it but there are other say priorities that are in my brain around making sure that things get accomplished.
So, for example, the podcast, that's how Andy found this this whole thing here. I've released 17 podcasts this month, and I've got two more to publish. Said it's a and they all take two to three hours worth of time from start to production to to publish. So, I just doing a lot of business stuff right now. And it is just this the season of the the year. So, Chris is out.
He's my workout buddy. But before that, before even say December, November, all the way through the other in the year, I was working out for 14 to 18 times in a month at about an hour a piece, 75 minutes somewhere around there, lifting weights, and then I would run either on the same day or alternative days as well. So, I'm I'm pretty active.
just right now is just not it's not on the priority list in terms of top thing. But it will be I'm not I'm not getting fat over here. I can start getting a little I start feeling a little fluffy like no this isn't happening. I'll just not eat for a day and I will go run 10 miles on my my sore butt cheek too. We'll just get it done.
Well, that's that sounds good because I'm about to call you out, coach. Man, that sounds like a bunch of excuses to me, man. >> Yeah. Right. Exactly. And that's part of what this whole thing is, too. I'm not going to be I'm not going to lie. From the very beginning of this, going back to even high school or say my 20th, you know, year on this planet is vanity.
That's why I did this. That's part of my origin story. I just wanted to look good and this holds me accountable so that I don't just get fat. Just can't have that. I like looking good. I like feeling. >> So, it is what it is what that is. >> So, but I worked out today. No, I had to >> and I do far better.
Even if say we were to just be on screen and have thought about it is just be on screen together, I will crush the workout. But if you're not there, it's like, h, need to do something else right now. But also, I've worked out pretty much most days of my life since I was down in high school. Like, there's literally not been a lot of days that I haven't hit 10k steps or lifted weights or taken care of myself.
So, the the the longitudinal average steps is probably 12, 13k in a day or something. I don't know. >> [laughter] >> So for decades. >> So all right now let let's go into So we got some successes that are happening. How are we doing with the cold? How we who I know that so Lucas and Danny it's really cold.
Andy, how cold is it where you're at? A lot of cold or just mild winter? >> I don't I feel guilty telling you guys what Southern California is like. >> I don't want to hear it. >> Yeah. I mean, today I today I think it was like 65 and sunny or something like that. >> Watch out. Shorts and a t-shirt. >> Yeah, I know. Seriously, >> it's hard to it's hard to beat our weather.
So, I don't I don't really have a lot of excuses in terms of like weather here. um even 20 30 rainy days or whatever that she's can't go out. But >> yeah. >> Yeah, >> that's pretty fab. >> It's part of I think part of the reason why there's a lot of people in good shape in Southern California is because of that. >> That's why sunshine and beautiful weather.
I remember February we went to it was late February a couple years ago in San Diego and it was just we had to start the day off with a jacket on but by the afternoon it was so nice. >> Yeah. >> And way better than it was. Usually February is the coldest month. So Lucas just buckle up man. This is just the beginning.
You got about five weeks of >> Yeah. It's about five weeks of >> 20ish degree average maybe or less. >> Yeah. Yeah. And then it gets you by March it'll start getting better and it'll actually feel a lot warmer. So by April you'll be walking around when you go out for running you'll be in shorts and a t-shirt. It gets really nice in April because I remember back in high school it' be track days track and we'd just be running around in shorts and a t-shirt at that point.
>> Occasionally it would snow in April but not too often. >> Yeah. Hopefully it's just less snow and ice and the cold's not as hard. It's just, you know, you can't go run out. I mean, yeah, you can if you have the right gear and the right >> footing and all that stuff, but um it's not as fun. >> No, >> the sun's definitely preferable.
>> Yeah, I agree. I agree. >> All right. Now, uh how are we doing with food? So, Andy, what are some of the the main things? So, Andy's actually fasting. We went over it yesterday. Is just a good protocol. So, he's got some reasons why he's doing that, but other than that, how has the program been going with food wise and making sure you're hitting your macros and such because that it's it's working.
>> Yeah. Yeah, it's good. Um, I mean it takes obviously planning and I think that that's probably the the main thing is like usually I just have a few things that I typically do and then I'll um I tend to like write in throughout the course of the day at the beginning of the day kind of what I plan to get and then um that helps me.
And then my wife, she cooks pretty consistently. >> Yeah. kind of like a a meat like tonight we had mahi mahi and uh quinoa and then like >> roasted vegetables. >> Yeah. >> So, >> so >> that's easy. >> Yeah. >> So, I think just planning is like a for me is one thing that makes a big difference. And then >> you know sometimes like I think one thing that you help me with is like tweaking um when I'm out to eat like one or two one or two things can make like a 300 calorie difference.
And so and then the other thing too you you challenged me on like actually getting the food. So, I was in the I I ate breakfast this morning with my son at this like local diner and I'm like back in the kitchen taking a picture of the box of turkey sausages. So, like that way now I always know, okay, this is the these are the macros for that.
>> So, yeah, for me for me the accountability is what helps. >> Yeah. >> As much as anything, >> right? This guy was throwing around names like Lane Norton and all this stuff. It's like how how do I fit into this, but Lane Norton ain't gonna work with you, right? You're going to work under his app under his his his people or whatever on his team, right? You're not going to work with Lane.
>> Yeah. >> Unless you're paying thousands of dollars or something crazy amount of money. >> So, >> yeah. But that that's good. We're going to settle into a really good pattern behavior. So, you're going to eat the same foods on a say a six week basis and then there'll be other foods that just cycle in and out of your day-to-day or week- toeek life when things pop up.
But most of the time and and it's just the overall structure having that protein, the vegetables or a piece of fruit and the starch and a planned portion and then we just get it better planned and prepared so you don't have to think about it so much. So the first obviously two, three weeks there's a lot more ramp up of being organized and all and then it gets a lot easier.
So Danny, how is all speaking of that, you got your go to your fridge, man. Show them show them what's up. Check this. >> Well, guys, >> it's not empty. >> We're testing >> on the spot. Yeah, on the spot. Let's see if he's if he's prepared. >> I'm always prepared. Come on, coach. Can't clean me, man. I'm never slacking. You kidding me? >> Yeah. Look at those.
Look at those meal prep. >> Yes, buddy. I meal prep for the week. Uh, so this is my section here. >> And then coach kind of put me on this, but then there are times where I don't want to necessarily meal prep or whatever. So then I had meals and such already ready to rock. Like for example, this meal right now, >> I already this is a meal from last week that I prepared.
So then if there's a day where I'm low on meal prep, I don't want to necessarily cheat. So then I'll just take this, put this in the microwave. Bada bing, bada boom. Then that's what I do. >> Yep. Real quick, too. So obviously you can microwave it. I do this all the time, but you you take those containers and you put them in hot water and within 10 minutes they'll be pretty much defrosted for the most part.
And then it's easy to cook them. >> Well, that's >> not necessarily just not necessarily just microwave it. I'll do that with ground meat, too. So, if you guys pull out, oh, I froze a pound of beef in the freezer. Well, you you just put it in hot water in just a normal bowl like this. And it it does defrost pretty quick because that's how I operate a lot of my browning of meat.
We do a lot of ground meat and I brown a lot of it to 80% of the time it goes into a taco text mex type thing. We're doing some sort of a Mexican thing. But uh that's the easiest way to do that. So well done. I'm so glad you were prepared for the heads and that was put on the spot. So there you go. There's some good meal prep and planning >> trying to catch me slacking.
Coach never. Come on now. >> [laughter] >> Yeah, buddy. >> I I will say this though that uh it's true what coach is saying. So, in the beginning, I am very technical with all this, right? I like to meal prep and stuff. >> Yeah. Real quick, talk about how we met. So, we we met not through the app, but through uh the chat GBT.
Talk about that a little bit. How you doing? You were trying to farming out a chat to chat and it just wasn't quite working for you. >> Yeah. So then we first met through thumbtac that that that's where we met coach and such. And at the time I was kind of >> I was kind of shopping around and stuff for a good coach because military told me that I was too fat.
So then I needed to either lose it or get out. So then I was like I kind of like doing this. So then I it is what it is. So then I started finding a person. But then prior to meeting coach the way that I would do my meal prepping is I would use Chad GBT. I would be like, "Hey, I need this amount of calories for this and whatever.
" And then I would go and rock it. Problem is is that it wasn't it was just getting too complicated and such and and meal prep was was super stressful. Uh it took me it would take me like hours just preparing just planning for it, not necessarily cooking and it just became a dread. And then coach simplified everything. And it's interesting because now because I'm in this process now and I have a slight confession to make to y'all.
I don't I don't calorie count anymore. >> Yeah. >> In the beginning I was hardcore I was like boom boom boom boom boom. But then after a while after a month or two I was like okay I know what these plates are. >> I know what these plates look like. So why in the world am I going to sit there and waste my time trying to calculate every single plate? No, I already know.
So I already have my strategy already. My strategy is very simple for me. I have three cups of of a of a of a fibrous starch of fibrous carb. That could be either fruits or veggies. Then after that is my protein. Then from there is my my starchy carbs. And then a little bit of fat. Boom. With that plan right there, I'll lose weight guaranteed.
>> Yep. If you notice when he he had things in containers, so it was a self-portioned amount of food, which is really important because then he only eats what is there. And then he doesn't need anything else. Even if you're hungry, you actually are still just buying eating what's in the container. And as soon as that hunger passes and you you ate the food and you get past the oh I want more thing, you're actually good for a couple hours.
And that's what's been nice. I remember a guy this guy lost 110 pounds with me. Henry was his name. >> He he went he would eat at Whole Foods. I I'll share a picture of him. I'll find him because I have him on my thing. But he would eat at Whole Foods for lunch cuz he I we he lived in New Jersey, worked together for two years.
He was in school for his bachelors, then we were in school for his masters together, and then he parted ways for grad school where he went to out to California. But he he finally he figured out that he was using the large box to portion his food and then he changed it to the the small box and it was he was fine.
He was he was good. Here he is. >> Massive >> massive difference. >> Wow. >> Massive difference. >> He was so busy with school. I talked to him Saturday morning 8 to about 8:15 8:20 and he one pound. How'd you do this week? Lost a pound. How'd you do this week? Lost a pound. It was just one pound a week was the flow and the process that he he was able to manage in his busy life.
We could also say he was young. He did a lot of school and that was a huge priority for him, but he knew where his capacity was to be able to lose weight and not have it overburden him. And when you'reund and some pounds overweight, it's a challenge to be honest. When someone comes to me and they have to lose that much weight, it's not a slam dunk.
There's reasons why they are where they're at and we have to work through a lot of different things for them to be able to be successful for it long term. And and so there you see it. This is uh pretty pretty awesome. But that was a huge shift for him when he was in New York City for his master's degree is that just just put stuff in a smaller container.
It was good. Wait, Brian, do you like um with the weight going down, do you look at like the average for the week? >> Is that how you tend to do it? >> Seven to 10 days is going to be the time frame we are evaluating progress. >> Okay. >> Yep. And and so many times I've actually in the past I've had talked to people and we say we'll talk on this day and I in the beginning I would freak out if they didn't lose weight.
I wouldn't freak out but that's just a phrase. I'd be concerned and we game plan and strategize and all this stuff and then the next day they would lose two pounds. So yeah, anytime that we come up, okay guys, it's a seven to 10 day time frame and if we're not losing the weight in that time frame, then we have to go back and look at why.
There are breadcrumbs to why you're not being successful with the weight loss progress. So like right now I can't say judge myself in a sense of the way I look and feel because of the last three to four weeks I've been in just fullcourt press work mode for various reasons. So that it just it hasn't been as uh convenient for me to work out.
That's I guess that's the easiest way to put it. it just hasn't been as convenient as it was before and now I actually have to work at it and plan and be more specific because I would just schedule my buddy come over we work out. So that that >> good. I was gonna So I was going to add like some weeks for me like when I was doing the 100 days just like wouldn't make sense because I would do the exact same things and I would drop four pounds and then the next week it would be the exact same habits everything and then it would be like maybe a half a pound and I
would just be like what the heck is happening? So like sometimes it's like is my body delayed? Is it like catching up with the last week's disciplines or last week's failures and >> rewarding me or punishing me today? >> That's bad. >> Yeah. One one thing that I've learned is so I weigh myself every Friday and do all my measurements and everything, my my weekly report. And that's very true.
This past Friday, I step on the scale. All of a sudden, it tells me that I was that I only lost half a pound. And I'm like, there is no freaking way that I did this. I was like, I know what I ate. God damn it. So then I went to the bathroom real quick, calm myself down, went back on the scale, and it went down three pounds. So I was like, all right.
You know, that that's that's more like it. That's crazy. [laughter] What does that say about you? >> Oh, that's good. That's that's really good. It comes up all the time. There's this thing called the whoosh effect in bodybuilding. Those guys are incredibly disciplined, right? They just basically eat the same thing on repeat.
And the reason is is that it's really easy to manage and and manipulate. Hey, I ate chicken, broccoli, and rice all week long in these portions for every meal. I didn't lose weight. I will take a half cup of rice out of every meal for the next week. And then you lo you you would cut down by 100 150 calories or so and then that'd be how you create the deficit and then you would lose weight.
But even if we being perfect, you would go seven or 10 days and then all of a sudden three pounds fall off. It's just with just hormones, with sequencing, with the body's stress, all sort of sleep cycle, all these underlying things that we have no control over of what it is. We always have control over the things that we have what we would say the inputs.
We control the things our actions and then the outcomes are the things that we can't control. And I've been chasing outcomes all year and it with a a stupid amount of inputs and I'm still not excited about where I'm currently at in in in one area. So I I'm going to keep going and then maybe tomorrow I lose three pounds in a sense or I I hit my goal and things happen.
>> Control the we have control over is the things that you have to take full responsibility for and do. That's good. >> Andy, I know that that you're that you're new. >> Oh, he left. Oh. Oh, he had to bounce, right? >> Yeah. I don't know if Did he >> Lucas? I don't think Have we met Lucas? >> I think one or >> Yeah, maybe.
>> I think there was one. It was like around the holidays, maybe. >> Oh, okay. >> Yeah, I think I think one. Yeah. >> Yeah, one time. Yeah. Lucas was not excited about the snow. That's why he didn't show up. >> Oh, yeah. >> What? >> Right. He said he feels like he's in Russia. >> Where where are you out of? >> He was in there for that. God.
>> Uh, so where do you live? >> I I live in Massachusetts. >> Okay. So also very very cold snowy >> similar. >> Y where you at? >> I'm in Cleveland. >> He's north. He's about 25 minutes from me. >> I accidentally I accidentally hung off the treadmill. >> Yeah, no worries. But I thought it was weird.
I was like I thought he'd say goodbye. >> I was like >> he's such a nice guy. It'd be really weird if he just stopped. >> Sorry, >> Andy. Real quick, I just wanted to say that uh I know that you started this whole thing, but let me tell you, man, I drank the Kool-Aid, man. I believe in it. >> Let me tell you >> a quick >> a quick story on on coach, right? So, the first week that I met Coach, I was all kinds of messed up, right? Uh obviously, I didn't have like a laundry list of things and health-wise or whatever, but there were certain things
that were happening. On the first week, I swear to God, this happened before. I was I was on all these crazy meds because I didn't go to the bathroom or anything like that regularly. Right on the first week with coach one week all of a sudden I lost eight pounds and I was going to the bathroom like every day just like that.
I at first I I was like man I don't know about this and and whatever and and I told him my goals. I said hey I'm doing ABC D. He says I got you. And he's the one that tells me hey slow the [ __ ] down because I like to run and and I'm very active. I told you he's a spark plug. >> Yeah. >> But if it if it was up to me, I would easily do 25 uh thousand steps a day.
Easy. >> Yeah. >> But coach is the one that told me, "Hey, you know, you're doing a lot. Slow down. Relax. Calm down. Whatever. Whatever." >> Yep. >> So, definitely he's he's the man. I'm tell you right now. >> You got to get going. Andy, what's what's a a closing remark and what's one thing I can focus on helping you this week and the guys can? >> I think it's for me it's just consistency, >> right? Just stay staying on track.
I think uh I it's been a little this week's been pretty rough for me with sleep. >> Um yeah, some of it honestly sometimes the sleep thing for me is uh out of my control. >> So um I'm just doing >> Yeah, doing what I can. But so there are moments where I just wake up and I'm like, you know, because of stress, I'm getting up super early and >> Yeah.
So I think, you know, sleep and consistency are the two main things for me. I'm in a little bit funny of a place with with my lifting just because of this fast that I'm doing. So mainly my my key goal right now is just getting my steps and staying pretty consistent with like 22 to 2,300 calories a day is kind of going >> Yep.
That's kind of where Danny was and he's done really well with that. >> That's great. >> Calories. >> Cool. >> Was good. All right. Good. Yep. We'll catch you in the group. See you. We'll see you next week and catch you in the group. Appreciate you. Thank you. Have a great night. >> There we go. There's Andy. The new Andy. [laughter] We'll call him the new Andy next week. The He'll be just Andy.
I got uh a I'll share this. Check these out. This is pretty dramatic. >> There he is. >> So, see that >> right? >> Old man. There's an old man in in a pool. >> Yeah. >> Yeah. You see that? >> Yep. >> Let's see if I go the right. Bam. >> Look at that. >> Oh, damn. >> That's a client of yours. >> That's Andy. >> Oh, that's the old Andy.
>> That's the old Andy. Yeah, buddy. Is that good? >> Look at that. >> Yeah, buddy. >> Wow. >> Finally sent pictures. He said, "You're not gonna share those." I'm like, "Dude, your face isn't even on it, so it doesn't [laughter] matter." Like, it was your face. I could see, but it's it's you didn't put face on there.
>> And you have a very generic name, too. >> Exactly. Exactly. Right. Even Jamie, you got posted. Was it tomorrow? You're going out for that one coaching thing that we did, the live coaching that I recorded about two weeks ago. So, you're you're you're popping out tomorrow on the podcast.
and I was trying to trying to cut off your name and I couldn't get it to work without spending way too much time on it. I'm like Danny Mendoza is a very >> common name a famous Jewish boxer. >> Yeah, they help. >> I wasn't too worried about it. My my best friend Daniel Smith ever. >> Exactly. Dan Smith. All right, man. >> Dan Smith. >> Yep.
So [clears throat] that's that's Andy. That's pretty good. It's a old man sitting by the pool. Uh he's looking good. That's what those steps counted for. >> How many pounds was that? >> 38. >> Oh wow. Good. >> 38. You want to hear his story? He's coming out on he's episode hold on give me a second cuz I had to record it. So we have he was 53 so he's already out. Andy's story is out and about.
Annie lost 38 pounds in 100 days. And 54 was on why New Year's resolution resolutions fail episode 54. 55 was a a an interview with a another coach, a similar like-minded coach. Rob Wheeler is his name. So, I think that's coming out tomorrow. Gainy, you're coming out tomorrow or the next day. 56. And then episode 57 is on food noise.
That'll come out Saturday or Sunday. And then episode 58 I don't think I've done yet. So I have to record that tomorrow morning. I'm probably gonna record it. So then and then on Friday, no, tomorrow night I'm recording episode 59 with another coach. We're supposed to He's an executive coach and he's supposed to do his live coaching on me on my podcast.
So we'll see how that goes. I asked him how how do I prepare for this and he didn't tell me. Okay. Oh, that's there you go. >> Show up. Show up ready to go one way or another. But that'll be episode 59, which will be out probably on Monday or Tuesday. I'm just going to keep driving uh that. So, if you guys aren't listening to the podcast, you should because there's a lot of good content and I I put it in the comment last night.
I think if there's topics you want me to talk about, I'm actively looking for topics to to talk on. All right? So, you just got to tell me what you want to learn. And if you haven't left a review for the love, why not? I need I need some love. Like, go into Apple, read five stars. >> All right. Good, good, good, good. >> I'm pretty sure I did.
Yeah, because I think I >> Yeah, good. So, you got to do that. That or Spotify or both? >> Yeah, I did on spot. Yeah, I'm a Spotify guy. >> Five star. I got I on my all time. It took me three months to get to a thousand and in about 3 weeks I got to 2200. So I've basically doubled the the downloads and they're not all me.
So it's not all me. I do check it. I do always check the episode, make sure that it plays and it's sounds okay, but then I don't listen. Whereas in the beginning, I listened a lot more. I'm I got a good flow now. >> Okay. So, I just submitted five stars. And I thought I already did that, though.
How many times can you submit a review? >> I don't know. It If you didn't already do it, then it'll sync. But if you did, then it it'll just it's fine. >> So, if I go under podcast again, >> let me do it again. >> Perfect. Awesome. But you should be listening. Lots of lots of Brian. There are a lot there's a lot of Brian going around these days. Yeah, it's only good.
>> Awesome. What What do we need to cover tonight, guys, to to make this even better that you leave this call just like on fire, hot and ready for the weekend? >> So, I was going to say, so like I started doing something different. So, it's a busy work time for me right now. So, I'm working like later hours and so I've been sleeping in a little more and skipping breakfast.
time zones. >> Yeah. And so, but my thing is I just would it be better to have more snacks throughout the day or just do one big lunch? Because for me, it's kind of hard to get all the macros into two meals. >> I found still three. >> So, what time you waking up? >> So, I'm getting up around uh 8 normally. And >> what were you getting up at? When were you getting up? >> Oh, I would get up at like 5.
I I was like very early. >> Okay. >> And so my work schedule, so I'm >> I'm doing like 9 to six normally right now or 9 to 7 sometimes. >> Um and so my schedule just shifted a little bit, but I just started experimenting with just skipping breakfast just to see what that was like. But I realized like I get so much protein out of breakfast normally.
And so what I'm having to do is like lunch feels like okay if I'm gonna get my macros in like I just got to have a massive lunch and then I'm kind of like dead >> and so I'm like >> food that goes into your stomach >> the bolus of food costs a lot of energy. So the bigger the amount of food, the more of a say food coma coma you go into because the blood pools in your stomach to do the digestion that's not in your extremities and your muscles.
So you do get tired that way and and that's why you don't want to eat too large of food or think of Thanksgiving. You stuff yourself and it's just ready to sleep. Now certainly have the the turkey the sleep or the tropin or whatever that's in it that gets you tired but so yeah. So it's okay. So you you had the meal like bright and early at 5, six or something.
Now you're waking up and you're having it between eight, nine. Why don't you just shift your times a little bit in the day and still eat three meals? >> Again, like it's it's not something I have to do. Like I don't have to skip breakfast. I'm just trying it out >> just to see what that's like. But it and so like what I was like asking you is like if it does it even make sense to try to you know hit calories and reach macros with just two meals.
Like to me like it just seems like two massive meals and you know you need more than you need more than two in a in a day. And so >> um >> agreed. I like three meals just for basic pacing of food. Say you have to say your target's 150 grams of protein for a simple mass. 275 gram protein servings or 350.
Which one's easier to get and maintain? And also synthesize in your body. So protein synthesis is important. And it's not that you aren't going to synthesize a large amount like 75 grams, but it's not necessarily as effective as you having three different doses throughout the entire day as opposed to two massive ones in a smaller chunk.
And then also think about vegetables. It's impossible for you to be able to get the right amount of vegetables at certain times of the day >> if you're only having two meals, right? You're not going to eat 10 cup those two meals. will be stuffed trying to get everything in. >> So we by having three opportunities to get lots of vegetables in, you get a lot more nutrition, a lot more fiber, and you have more moderate levels of fullness and satiation rather than just feeling stuck.
So I'm always a big proponent of three. The time that you would do two is ah I went over yesterday. I'm trying to play catchup today. and you would just have lower calories and macros period to throttle back and and balance out the the the calorie budget in a sense. >> Yeah. Gotcha. That makes sense. >> So, when would be good times for you to eat? Well, ideally, I mean, I I wake up and I I have breakfast and then I get to the office, but like for me, I've gotten in a pattern of eating around like 11.
So, I don't feel a ton of cravings from 8 from when I wake up until 11, 11:30 when I normally eat lunch. And so, that's why I'm just kind of like, okay, I'm getting up later. Like, I don't have these crazy cravings. It's like, why >> why eat? So then I'll have dinner normally around it's like 600 6:30. >> Yeah.
So why don't you just do 8ish 121ish 6ish or whatever? >> Yeah. Could push it all back. Um >> for me >> is there any reason you have to eat at 11? >> No, not really. >> Yeah, >> I could. It's just it just kind of was like a pattern that I had and once I started my schedule changed a little bit. I just sort of said maybe I could just skip breakfast.
I mean, but then if I'm not getting all my macros and it it's not making a ton of sense. >> Then also think about breakfast. I always love pointing this out, but breakfast the logical or the the societal McDonald's says you eat breakfast before 10:30, right? That's breakfast. If we want to be literal like my oldest, which Lucas, I almost sent you.
He did it again. But the the next time he he left the garage door open again and it's zero outside. I'm like, bro, everyone's a bro in my house. I'm I'm I'm a bro. I'm not a dad. >> I'm like, bro, dude, what is wrong with you, man? This is the fourth time in a row that you didn't close the garage door.
On Saturday, Danny, Lucas and I were talking and I actually had to call my son up. I was like, "Lucas, I'm going to call you back." I called him up because he left the house with the garage open and it's zero outside. It will freeze the pipe to go to the bathroom because it's happened before. >> And he got all grumpy with me about coming back.
I was like, "Dude, you need to come back and close >> the garage door because if you don't, you won't ever remember. there has to be a consequence to you not doing this thing. So, you have to come back and do the thing. And then the literally the next time he didn't do the thing. I was just losing my mind like, "Oh my god." He didn't want to shovel the drive, the whole driveway.
>> He's just, "Oh, why do we have to shovel the whole thing?" I was like, "Dude, there's this much snow. There's like foot of snow out there. You don't want to push it all. There's three of us out here doing it together. We need to move the snow so that there doesn't build up lack of movement in our driveway, but then snow or you let that stuff sit and it gets hard.
And so I keep constantly saying we do the right thing once. That's the lesson. We do the right thing once. So we get all the snow off of the drive and in our our actual driveway to get to our house so that when the sun melts this much snow, it is gone. And we actually have a driveway and we have a road to drive on.
We don't have an ice skating rink because it's been melted by the sun and then it freezes and it's been driven on and sipped on and it freezes and it it's compressed and it freezes and then we have an ice rink for you know how cold it is all three of us. It's going to be >> an ice rink for weeks. So four weeks of snow it's not going anywhere.
So we just need to move it when it's powder and it's the lightest. And so all of this goes back to the same things that we're talking about. We do the right thing once. We focus on what are the main things that are going to get the results that we need or there's consequences and it takes longer.
The consequence of not doing the thing is that you're not at your goal yet. So we need to go do the thing one way or another. If it's just walking to go do waterfall, frozen waterfalls, cool. If it's going to the gym, go get a Planet of Fitness membership and run on the treadmill for a couple weeks. Cool. You you pay 10 bucks a month or whatever.
Not a big deal. And then you just don't go back when it gets nice out or whatever. So, but th those are the I guess that's how we tie it back into all of this here. And I lost the original chain of thoughts that was going on because of Levi. But it all it all ties in together. >> You started saying >> so we back to breakfast.
We go back to breakfast. The literal meaning of breakfast. Breaking the fast. It's just your first meal of the day. And if your first meal isn't at 6:00 a.m., it's at 8 9 10 or 11, then the day just shift. But there's no nobody's >> you don't have to eat dinner at 6. Your your dinner meal could be at 8 or 9 and that's just your last time.
So you eat at 11, >> four, and eight and then you're done. >> Especially if you're staying up later. >> Yeah, exactly. Doesn't matter. And I've told you before, I eat right before I go to bed all the time. I will eat 500 to a,000 calories, put it in my mouth, and go lay down on a pillow and go to sleep and it's fine.
Why? Because my calories equated in the day and I I burned the right amount and I ate the right amount and it didn't matter. I woke up the next day, sure, I guess I'd pull a Danny. I'd get on the scale of like, oh, I gained a bunch of weight until I went to the bathroom, but I didn't because I had food in my digestion track, but not because I gained fat, because I didn't overdo calories.
So, it doesn't really matter what that you eat. [laughter] >> Here we go. That's what's up. Does that help? What was it? What was it that you do again? Where do you put it? >> I I missed that part. >> I just eat food and then I >> bed and then it's in my digestion tract. Then it's just in my digestion tract from my mouth, my esophagus, my stomach, my intestines until it comes out.
>> So it's not not on my belly. >> It's in my intestines. And you and you and you put it in your mouth, coach. That's what you're saying. >> No, I would. >> Yeah. I eat food, a large amount of food before I go to bed, like 500,000 calories, and then I go to bed and I lay down and then my body digests it all night long.
And then at some point the next day, there's a release. There's a there's a drop off at the pool. All right. >> Oh, this is what I love. This is what I love about this. It's so good. I need to get more people in here. Bring your friends. I've got a guy tomorrow I'm talking with. Chris is his name. I'm definitely inviting him in.
He He found me the same way we did, Danny. And then he was talking about getting his wife on board, but he's 65 or something. He's like 280 and he needs to get down to 225 or so. He needs to lose I don't know 30 40 pounds I think off top. But I am gonna pitch him this program. That's what I'm doing. So >> yeah. >> So yeah, there you go. There you go.
So we'll see if he joins or not. We shall see if he does or not. When are you eating, Lucas? When are you eating? >> Uh, >> times a day, generally. >> So, now I'm doing dinner around 7. I haven't been doing breakfast, but I'm going to. Um, and then I've been doing lunch around like noon. >> Yeah, >> that's what I've been doing.
>> What are you gonna do? >> Noon to 2ish >> and eat sometime before you get into work. >> But I'm not in love with it. I was really just like trying it out. But like I I like my breakfast. I hate skipping breakfast. It doesn't even make sense. I like >> I like my omelets. I like, you know, I like my turkey sausage and like that's what I like.
So, I don't I don't even really want to skip it. So, it's not really working for me. And so, I think it's just, you know, have a later than normal breakfast and then have a later lunch. So, like a 1 p.m. lunch >> isn't the end of the world. and then have dinner two hours after I'm done working.
So, seven, eightish, >> right? >> Depends. But I think that sounds like a better plan to try out this week. >> Yeah. The other thing is is all a sudden you're behind. Say with just pro, right? Protein you're behind. Then you got to take a lot of food with you to work. Whereas if you eat at home and then you eat one time at work and then you eat at home, it's very simple.
by design. You don't have to work so hard. You just take a certain amount of food and it is what it is and you're good. >> Breakfast is very simple, too. Like breakfast is not a, you know, complicated. It's normally eggs. Sometimes I'll do a shake with some fruit. Um, and you'd be happy with me. Uh so he was uh Danny was showing his fridge of all of his meal prep and I have freezer of just bags and bags and bags of vegetables and really >> Do you want to show I mean he showed us his Do you want to show us yours?
>> Yeah, let's see. >> I mean I don't have anything. You guys are like living the bachelor lifestyle. There's no food in my house ever. It just constantly goes out because with camera >> two kids that are Um yeah, >> all these >> Yeah. >> All the frozen vegetables, frozen fruit, >> just go back and back and back.
>> Yeah, that's money in the bank right there, man. That's money in the bank. >> Yep. That's the way it goes. Uhhuh. >> How do I But yeah, that's the way to do it. It's fastest. And I got this for Christmas, which was my best Christmas gift. I got an air fryer. >> Oh, yeah. >> Which is amazing. So, >> no, I just like take that bag out, throw it in the air fryer for like Yep.
>> 10 minutes and >> good to go. >> Bam. >> If you needed real real quick, if you needed, the hack is All right, I'm going to put it in a microwave for about three minutes or something. You get the ice, the the defrost part or or two, three minutes, and then you put it in the air fryer so it it quickens the pace if you needed it.
But regardless, 10 minutes, you're good. So, it's great. Yeah, I'm learning all the tricks. I've burned a few things in there. >> I'm I'm fine-tuning my air fryer game. >> Here's the biggest takeaway on the air fryer is you you set it for maybe four minutes and then you check it, you shake it, and you turn it back on for another four minutes until you get things figured out. That's it. Yeah.
At most, you're putting something in eight minutes before you take a peek at it because it will burn. >> Yeah, it will pass. Oh, and one more thing is you take a frozen chicken breast, you put it on parchment paper so it doesn't get all gross on the bottom there inside the air fryer. You turn it on for about 8 minutes and it'll soften it up enough that you can cut it into smaller squares to create more surface area.
And then you then can season it with something. And then you run it for another four to six, eight minutes, however long. And then you have some air fried chicken nuggies from a frozen chicken breast to ready to eat in 15 minutes or something. It's awesome. >> It's like magic. >> It's ironic. >> Yeah, >> that's fat. >> Exactly. >> Lucas, I wanted to share this with you.
Some of the things that that coach and I have been talking about is when it comes to this whole thing, it's not just on food and body and everything. One good thing about coach is that we work on just holistic life, right? Not just not just the physical stuff, but the mental and the spiritual as well.
And one of the things that that we were working on >> specifically is taking a look at what the year is going to look like. And then this year for me, >> I named it the year of intentionality, which means that I took time to sit down and be like, what is next year going to look like? And then I visualized that. I made myself like a little a little bingo card.
And these are all the things that I want to do this year based off of the goals that I have already written down. And then all of these things here are the different things that that I want to do. Like for example, you already know that I I'm completing my rug. Another thing too is I want to get a tattoo and so on and so forth.
And I put all of these things here to base off of the things that I want to do. Now, me being the go-getter that I am, yes, technically bingo, you can get five. My goal is to get it all >> because that's the kind of guy that I am. >> But something that'll help you >> maybe. >> That's cool. But >> that's cool. I never heard of that.
I like that. Like that. >> Be a slam dunk, dude. If you accomplish all those, you definitely won bingo, man. Yeah, >> that's a lot of lot of awesome goals. >> Definitely. We can go over some of those >> on Friday when we talk. >> Absolutely. One one good thing that uh coach has helped me with is I like coach was saying, I'm I'm a I'm a spark plug, right? So, I can go quick and be fully on board and everything, >> but then with my energy and such, I can be scattered all over the place, right? coach has taught me to be magnified and
just focus on this one thing. Like right now, between now and April, >> all I'm focusing on is losing weight and preparing for my run, for my marathon. >> That's it. Normally, what I would do is I would do that, then hit the gym for six hours a day, and then do all this and and coach is like, "Slow the [ __ ] down. You need to relax.
You need to just focus on these two things." And just being ultra focused on those two things has helped me. >> That's why the visual here of the bingo card has helps me because all of these things at one point I would at one time f work on all these things at once >> but then nothing gets done and then at the end I'm like what the hell nothing got done versus now I'm focusing on let's say one or two things at a time which will take me the whole year to complete it.
>> Yeah. >> Yep. >> That's great. Yeah. And I think that's why um and I don't know if your podcast talks about this, Brian, but like um New Year's resolutions, I feel like one of the reasons people don't like succeed in them is because it just it's they just have put too much on their plate and they just feel like they got to conquer the world and they just burn out by like March because it's like, you know, they they want to conquer the world and they have a million things they want to do and they don't, you know, get laser focused
on one thing. Um, >> there's 10 different things. Yeah, there are 10 different things that I outline in there that are really good about that. One is the ignition momentum. You need something to get a really quick win and a a an explosion of success to make sure that you can continue doing it because humans just don't move on if you don't lose weight.
So Andy, he's down, I don't know, two to three, four pounds basically since he got in his head of I'm going to reach out to Brian and now we're working together. So he's got this huge ignition of progress. And then there's another one of what are you supposed to do tomorrow? What are the three important things that you need to focus on that are the needle movers, not just busy work to move things along in the day? I would highly recommend that you listen to episode 50.
Let me look it up here again real quick. 54. Good. Episode 54. And then I sent it to you also, Lucas. The vision cast. I don't think we've talked about it. >> Have we? I don't think so. >> Or you It's a really long video of you watching me and doing these these visionary exercises. You would know it. >> Yeah. Yeah. I don't think >> you'd be like, "Yeah, I know exactly what you're talking about.
" You just stare at the younger Brian talking through on a a blurry YouTube video. I'm not ever going to redo it because it's just so good. >> I did it. I was Look at that. >> So, watch that. It's literally How long did it take you to get through it, Danny? >> Hey, low key, man. It took me like two weeks.
I'm not going to but just the the the video itself is like an hour long, but at first I was >> I'm like I can just do this at work. No, no, no, no, no, no, no. >> Yes, >> you have to shut everything down. Yes, >> it's two hours of you and yourself, notepad, pencil, and that's it. That's all you do is you're just gonna you go back the last 12 months, analyze, write down all the things.
You spend a couple different categories of the present of life. So your health, your finances, your relationships, things like that, and you evaluate. And then the next 12 months is that you okay, what do I want to create? Because this is the act of creation. You are at your best when you're creating the life that fulfills you.
and you need to to do that and we need to move in that forward. But if you don't have a path and you get lost easy and you get sidetracked and everyone's trying to get your attention so it's really easy to spend tomorrow night scrolling on your phone and not getting anything. I tell my kids all the time, do not live life 10 seconds at a time.
It's the worst thing ever. Don't do it. Stop. >> I hate to go, but I got a >> balance. No, we're almost done anyways. Danny, let's go, baby. Let's roll. >> See you, Danny. >> Let's go. We'll catch you and then we'll wrap up here in a moment, Lucas. >> Awesome to later, Gator. >> Later. See you, man. >> Yeah.
So, then you go to the future and uh I think I still have it. Look, look. >> See that? That paper there >> on my lockout screen. >> Yeah. Yeah. Yeah. >> It's the year of intentionality. That's what I called my year, the first one. >> Damn. And I nailed a lot of those things on it. It was pretty wild. And that's what that video is about. >> Okay.
>> It's very good. >> I'll look at that. >> It's very good. >> Watch it. You literally need two hours of undistracted time. >> It sounds like it. Yeah. Well, we'll have probably >> Don't mess with it. A snow day soon. So, >> yeah. Yeah. You got plenty of snow days. Don't mess with me breaking it up because then you lose the flow.
It'll be disrupted and you won't get what you need out of it. Then secondly, I sent over the you're happy place. That's part two. You have the vision cast which casts the net of being successful with seeing where you're at, understanding where you are now, moving into the future, what the goals are. Then the your happy place equips you with the some tools and skills that you'll be able to move forward into the next uh piece of this puzzle of of what you're doing.
And then it'll help you uh the soundtrack of awesome, the the rug of relentlessness, the chair of confidence, the frames of fabulous, all these things that are inside there that give you tools to be able to stay in line and stay consistent. It might be a good time for you to to do it to realign because I saw your checking sheet like a he's moving in the wrong direction.
And we should be $1.99 right now. >> But it is what it is. >> Yeah. >> So check those out. That's your homework. >> Okay. Yeah, I can do that. >> The the first one's a solid two hours. The second one is a 45 minute video. I'd block an hour off. No, nothing else. >> Turn your phone off. >> Oh [ __ ] Don't do it.
Don't do it at work. >> No. You'll get into and you'll be like, "I tried to cheat it." And you're only cheating yourself. >> Yeah. I'll get interrupted after five minutes. >> Uhhuh. Uhhuh. You'll be like, "Where was I at?" Got to rewatch it. >> Cool. >> All right, dude. Let's be Well, I'm really happy that you went out and saw a frozen waterfall.
I went >> I did. It was a great idea. >> Full of joy. You made You gave me joy, too. It's like, "Oh, this is great." >> [laughter] >> Well, there's one right down the um you know Little Mountain Crearyy. Do you know where that you probably would >> It's in Painsville. >> Yeah. >> I'm not I'm not over there too much.
My kids play soccer every once in a while up in Cleveland and we'll go to different places, but that doesn't ring a bell. >> So, yeah, there's like a couple Oh, yeah. Mitchell's very well. And so, yeah, there's a couple falls in that area, but um it's actually where the run club I do um kind of starts out of. >> Yeah.
>> Sometimes. So, that's why I knew of it. >> But yeah, it was cool. It was good. >> Yep. It's good. Something to do >> definitely change of pace >> for sure. >> So, this week we got the basics, right? Check the boxes. Do the things. You should have a nightly alarm. Check in with Brian at least for this next week.
Doesn't have to be every week, but this next week you should be checking off. I did the things in the app. Those are just again to keep the the I am focused on improving my health and and we will get there. We'll get through the cold. It will it will pass. I'm 43 years in Ohio. It will pass. >> Yeah. you >> you will be rewarded.
>> You will be rewarded in March when you have been outside and it starts to feel like shorts and t-shirts at 40 degrees. You're like, "Oh, this is actually nice." The other day it was 40. I had gloves, a t-shirt, tights, and that was it. I was good. That was awesome. I didn't even have a hat on. It was great.
It was warm enough. >> I can't wait. I can't wait. >> And then when it's 60, you're like, "Ah, it's hot." [laughter] Yeah, exactly. Now I'm like if I go down south in the summer, I'm going to be melting. It's not even going to be >> intolerable. Actually, I like actually like Cleveland a lot more in the summer.
>> Yeah. Yeah, it is 80 90ish and humid isn't too bad some days. >> Yeah. >> All right, dude. You got your marching orders? We'll just check the boxes this week. do the the vision cast and then at some point do the do that by the weekend by Sunday night and then share some of the things you got going on. >> Okay.
>> Just with Danny. It was really cool some of the things that that he shared from what he watched as well. Very cool. And that's where the bingo card came from. And if he does that, he does all those things on the bingo card. That is a slam dunk. That is a grand slam of a year for him. That'll be a huge year for him if he can put all those things together by focusing on what's important to him.
>> Yeah. >> All right. >> Absolutely. >> I I could go on forever. >> All right. Well, I appreciate it. >> Good night. >> All right. Have a good night. See you. >> And that's a wrap. I hope that you really enjoyed some of the conversation that we had. See the depth of the type of interactions that we have.
This is so important for guys to connect. I find that guys in their 40s, 50s are more disconnected than ever. Their head is buried in their everyday life from work to family life and they don't have ways to express themselves. That's what the call to rise is also about. The fifth pillar is brotherhood. Come together around like-minded men who are driven to perform in their life and be at their best.
When we blend that with the other four pillars, the call identity around who you are, making sure that the way you think and see yourself is the way it's reflected in your physical body, but in a lot of other ways. Number two pillar is the forge. This is your physical body, the exercise and movement piece. Number three is the fuel, nutrition, eating the right foods at the right times in the right amounts to make sure that you get the body, the look, the feel that you want.
Pillar four is the code, the mindset, the lens at which you perceive life through. Making sure that you have a strong mindset to overcome the challenges that a day-to-day life has for you. And again, the fifth is a brotherhood. If you're interested in the call to rise, jump on my website, the call to rise.com. When you go there, you can browse through that, look at it's very specific in the type of person I work with.
I I work with action takers, people who want results and need clarity and direction on how to best do that in their busy individual life. And then you can fill out an application to be able to work with me and then I will be in touch very quickly usually. I hope that you take this advantage and off we go to the next episode. Thank you for listening.