What Happens Inside A Real Coaching Call With My Clients - 136

Coach Brian Parana (0:1.772) This episode, you hear a real coaching call with my program, The Call to Rise. Six guys meet at the round table and we work through everyday problems that you deal with every single day. Joe, for example, he's been in the Call to Rise for about 13 weeks or so. He was going on an eight-day vacation back to his hometown in Tennessee to spend time with his family during the 4th of July. His goal was to maintain his weight. Coach Brian Parana (0:31.074) He weighed in before he left at 210.4 pounds. And then when he stepped on the scale a week after he got back, because those are the conversations that we had and what his goals were, were to maintain, because he usually gains five plus eight pounds when he were to do something, because he just goes home and eats. He actually stepped literally back at 210.4. This guy's over the moon. You'll be able to hear how impressed and proud that he is of himself. And Coach Brian Parana (0:59.690) I am of him too. Two guys on the call had health scares dealing with their hearts this last year. One woke up with atrial fibrillation, the other one ended up with a heart ablation. And both explain what that moment taught them about why it's finally time to take their health serious. We get into questions behind everyday health calls. Why do you want to get healthier? The answer splits into two paths. One that Coach Brian Parana (1:30.060) changes you and how you show up for yourself and your family and another one not so much. And another talking point, one guy already hits 10,000 steps a day at work and wants to know if that's enough. You'll hear the real answer and strategy behind this. This is where we're getting into the weeds of actual real coaching from yours truly and how I've been able to do this. I even — we'll talk about how two guys have Coach Brian Parana (1:56.994) Basically, the same amount of steps, activity, and workouts, but they ate 600 calories different from each other, and they were both able to lose 25 plus pounds. It depended on the person. We'll talk about food labels and all this stuff. I want you to grab a notebook and get ready to take some notes because this moves fast. This is episode 136 of Driven for Health podcast. This is Coach Brian. Let's jump in. Coach Brian Parana (0:1.676) Welcome, welcome to the round table. It's Wednesday, July 15th. Excited to have you guys here and moving and shaking. So let's jump in. I love starting off with silly questions just to create nostalgia and memories and connection as well. What's one childhood summer memory that you have that's just like, man, if I could go back to that moment, it'd be amazing. Coach Brian Parana (0:30.348) Or somewhere about that. What would one be? Let's go with — anyone got one first? Coach Brian Parana (0:39.020) I can go first. I grew up in [unclear] and there's a lot of lakes all around there and we had a boat. So for me it's definitely just going out in the boat. And since I just got back from there and did that last week, of a timely reminder. But yeah, that's definitely my favorite childhood memory. Yeah. Yeah. That is awesome. That's awesome. Next. Coach Brian Parana (1:6.284) Yeah, I'll go. I got a silly one. I just remember my brother, cousin, and I would spend the summers with my grandma. We would go to the Super Kmart and grocery shop there. And I would always try and sneak frog legs into the shopping cart. Just — I don't know why I just thought of it, but I would do it so many times and she would look out for it and know. But sometimes every once in a while we'd get it all the way up to the front and Coach Brian Parana (1:36.130) We'd pull it out and in front of the lady checking us out or whatever. And it was just funny. Just funny. We spent a lot of time with her. She was great. So silly, silly one. Next, who's got another good memory? Yeah, I can jump on and hopefully it's not too windy. I'm doing the Dax right now and out on a [unclear]. Summertime fishing with my grandpa. Coach Brian Parana (2:5.450) Out of a reservoir in the middle of nowhere in the northern Colorado Mountains. Would love to go back there for sure. That would be awesome. Yeah. Remember chipping balls, golf balls with my grandpa or looking for crawfish in the little ponds in the metro parks. So much fun. So much. Coach Brian Parana (2:28.654) All right. Yeah, mine was probably Sanibel Island. Yeah. We used to go there every year with my grandparents and the seafood was amazing. Right. 'Cause we stayed right on the inlet and everything was super, super fresh. And I haven't been back for a long time, so would like to do that soon. Yeah, right. That sounds amazing. Coach Brian Parana (2:57.484) Yeah, I had a great time with the family. So it's good memories. Yeah, that's so good. All right, let's go over some successes. Mine is I am cranking away. It's some running. I'm training for a marathon. If you guys weren't aware or whoever wasn't, my son, oldest son, challenged me. And I'll pull it up real quick because I can get info real quick here. Coach Brian Parana (3:24.318) I have ran this year, which is okay. I ended up having to take two months off because of running. I am at 300 miles on the year. I have 71 this month, 86 last month, 65 May, 40 in April. And then in March and in February, I didn't run at all. I have 7,000 minutes logged on my bike since February. So I've been cooking on that thing. I just got done adding 90 more to that. Coach Brian Parana (3:53.996) to get zone 2 efforts and not hurt myself. So I can increase my VO2 max and my overall capacity, but not get hurt. So yeah, there you go. That's a big cranking. Well, who else has got a win? Coach Brian Parana (4:15.114) I've got one. Yeah. I am maybe big one. Yeah, I know we used to travel a lot, I'd say for the last probably like fourteen years. I've traveled a lot, sometimes as much as once a month. And this is just a really rare low period in my life where I haven't had much travel. So I'm like — I think probably about seventy days, and maybe it's a hundred days and I Coach Brian Parana (4:43.660) haven't taken a single trip. But normally whenever I do take trips, I typically gain some weight. I'd say three pounds is normally a good number. A lot of times it's like five to nine. So I just went back home to East Tennessee where I'm from. And I talked to Brian before I went and I was planning on weighing myself every day while I was there. He told me not to. So Coach Brian Parana (5:12.118) I didn't weigh myself at all the entire time I was there and then not at all for the first few days after I got back. But then I stepped on the scale this morning and weighed the exact same to the dot of what I weighed the morning before I left. So that was a huge win for me. I don't know that I've done that on a trip in probably a decade or more. Yeah. Weighing — Coach Brian Parana (5:39.006) Weight maintenance over a trip, honestly, that's the very first thing I ask people. Well, I ask, hey, when you travel, do you normally gain weight or not? And they're like, I usually bring up a couple extra pounds back in my waist. I'm like, that's not fun, is it? You'd rather that extra pounds be in the luggage with the souvenir or something. But so I asked that and then I asked what the goal is. Hey, what do you want to do? Do you want to lose weight, maintain, or gain? Coach Brian Parana (6:7.372) So I allow you guys to choose what your adventure is. And then we figure out a plan. Most of the time, weight maintenance during a travel period is ideal for a lot of people, especially if they're constantly falling off and gaining the weight anyways. Might as well focus on weight maintenance. And that's a huge win. And that's been a classic go-to that I have for a lot of clients I've worked with for dozens of years now. So Coach Brian Parana (6:37.324) Big win, Joe. Big, big win. It's great. Thank you. Very proud, man. You did me proud. It's good. Thanks. Yeah, I'm proud too. Yeah, you should be. Coach Brian Parana (6:52.430) All right, Dax, what's some wins for you, man? You've been busy. Hustle. It's been freaking insane the past — man, I even got on a call last week. I think two and a half weeks we've been going strong, opening that Airbnb up, getting it ready. Yeah. And work. Right. And we went on our anniversary trip. But you know, all in all, I'm gonna get back to logging with you and stuff. But of course I haven't had time. But I've been doing good. Coach Brian Parana (7:22.092) You know, I was kind of worried about the weight at first because I wasn't eating — I was eating okay. I really didn't go off of track that much. There was a couple days where it was just I had to grab something. But since the last time we talked, I still managed to lose three pounds, three more pounds. So I'm getting my steps, I've been making sure I'm getting my steps. Coach Brian Parana (7:51.842) my water, but the balancing out of meals is getting back on track as of today. Okay. So all right. How do you think you did over that time frame overall? Mindset was there. Like I said, it was just sometimes get so busy, I'd just have to grab something really, really quick. I wasn't even logging my macros at that point. Coach Brian Parana (8:22.138) and then I'd forget what I had, so I was like, you know what? You're not supposed to. I tried to keep it. Yeah. Like, dude, we got the protocol, protein, vegetables, thirty carbs. Yeah. Don't overeat. Drink lots of water since you're sweating and moving so much. Yeah. Yeah. So all in all, I'm still down about six pounds. Yeah. All right. Yeah. Yeah. Yeah. Good. That's good. We're on our way. Excellent. Excellent. Coach Brian Parana (8:52.162) Eric, what are we learning? What's been successful so far getting started? Eric, he jumped out, he booked himself a call on Saturday, and then he signed up, and then we had our first call like two hours later. So he got like mega amounts of Brian on the very first day. And I was just talking to him and we went long because y'all know how I like to talk. I was like, I kind of feel bad for him. Coach Brian Parana (9:21.122) You just got so much. We talked about a lot of really good stuff, especially your schedule and trying to start to figure that out. But yeah, we're just one day of time, man. What's been winning for you? Yeah, that describes it accurately. I made the fatal flaw of going to the grocery store the day before you and I spoke. So yeah, I wasn't really well prepared going into my work week. So I've had to do my best to Coach Brian Parana (9:50.050) To try and hustle and get some good meals together. Still learn a ton though. So I'm grateful for that. There's just copious amounts of information that I still need to go over, but I'm starting my weekend now. So I think I'll be in a better place going into the next few days, getting stuff from the store that will serve me better. So overall I think it's still a win though. You want to adapt and over time. Huge win. Yeah. Coach Brian Parana (10:19.404) Yeah, definitely. Yeah, you took action, you started balancing meals, starting to figure things out, going into a work week. Dom joined in and he left town like a couple days later. So just the same situation. Chris, who will be on in a little bit, he left town a week into the program and stuff. It's like, what do I do here? Well, we're living life. This is Coach Brian Parana (10:47.700) How we do this, you have to live life and make it work. That's the only way it will work. So really happy. Yeah, hundred percent. Just stay connected and I'll help you, as you can already tell. Yeah, awesome. Thank you. Yeah, yeah, yeah. Dom's new, second time in. This is first week. Dom, how — what's gone well for you? Yeah, I think the travel. Coach Brian Parana (11:18.091) stayed pretty good on the travel eating wise, so that was good. So that the guys know. 'Cause Dax traveled. Eric is in a heavy work week. Eric, the other Eric that joined, he's getting ready to go on a cruise here in a couple of days. He had to travel tonight, so he wasn't able to make it. So travel is just part of what people do. Joe just got back from eight days traveling, so — Yeah, I'm actually leaving to travel again tomorrow. Coach Brian Parana (11:47.546) So, but yeah, no, just basically like a really basically like a Chipotle bowl, but with just like lettuce as the base, double protein, some veggies was like really a good meal to keep me going. And then supplemented, you know, as needed with protein shakes and bars and things like that. And just texting Brian throughout, hey, this is what we're thinking, what about this? Coach Brian Parana (12:17.538) Got back right away, it was awesome. Yeah, yeah, yeah. And what would you have done otherwise? Eaten the first thing that was available and the quickest I could get. Yeah, right. Probably Taco Bell. Yeah. How would you have felt? Like shit. Yeah, basically, right? So that's really good. That's really good. So that's the power of you. You chose like, all right, this is going, I gotta get going. Coach Brian Parana (12:45.432) Can't just wait till I'm not traveling because good luck. Right. And you're especially going into say hockey coming up, July, August is the slower times before things start ramping up for you. So we have to figure it out now. So then you're more cruise control when things are busy for you. Yeah, exactly. So all right. Excellent. Actually I want to go on to some of the things that I want to talk about tonight. And then we'll go into some of the Coach Brian Parana (13:12.760) Problem solving, troubleshooting, question and answer stuff, and go from there. So I came across a book called The Motive by Patrick Lencioni. And in that, the motive, the question that I want to open up with is why do you want to get healthier? There's two different routes that we can go, but think about that really. Why is it that you want to get healthier? I asked you guys that on the very first call. Coach Brian Parana (13:42.934) Absolutely enough. It's a part of my discovery process. I need to know why it's so important for you to do this. And then also what are the things that you don't want to experience in your life as well as a result. And most guys don't even think about that. Hey, if you're overweight by 40 some pounds and your blood panels are healthy right now, they won't be in a while. Like they will literally, you will one time go in and they will be bad. And then you're on medicine and all sorts of other stuff that you don't want. Coach Brian Parana (14:11.224) Like that is just a process of how that works over time. So you're just kind of a ticking time bomb in some. So when we ask that, why do you want to get healthier? Joe, what's your answer? Coach Brian Parana (14:29.611) I guess the number one reason would be 'cause I have an eight year old son and I want to be able to keep up with him and I envision still being able to keep up with him on skis when I'm sixty and he's twenty five or whatever in his prime. Yeah, right, right. Yeah, you still wanna hang tough, right? I totally feel ya. That's why I'm running a marathon this year, is just keep up with my kids. So I guess I'm in the same bucket. Coach Brian Parana (14:58.028) My — it isn't skiing for me, it's running a freaking marathon. So Dax, why do you want to get healthier? Just longevity, life. Definitely my kids, eventually have grandkids, you know. I'll be retiring here in ten, twelve years. Just want to be healthy and stay healthy. Yep. So I'm Coach Brian Parana (15:27.456) able to live life to the fullest. Yeah, yeah, yeah. On episode 125, there's a guy I worked with, Matt, he lost 40 pounds or so. And his main goal, one thing that popped up on the very first call was live a life well lived. And it was super important because he'd been out of balance Coach Brian Parana (15:56.782) For quite a while with heavy business type stuff and he gained weight. And some other things were going on, just like anyone else, right? When you focus on one specific area, you fall off on others. On episode 133 that's coming out on the podcast, I talked with an angel investor, guy's name was Jeremy, but he had four buckets. We had work, we had civics, we had self, and we had health. Coach Brian Parana (16:25.900) were the buckets that you can work through and we talked about those and he sat down with a billionaire and actually opened up the conversation with that. The whole episode is that the billionaire realized that he chose wrong, that he really chose work heavily. Obviously if you're gonna be a billionaire you obviously went into that on some level, and he missed a lot of these child rearing experiences. Nannies raised the kids and all this stuff. Coach Brian Parana (16:54.206) And so that ends up being some of the challenges at which, you know, we fall into and we don't want to do that. So on 125, Matt, he talks about that, that life well lived. And this guy, I mean, he'd always send me pictures of — he was a big Hoosiers fan. He'd be at all these games. They actually made it to a Rose Bowl or like a big bowl, a college bowl. Coach Brian Parana (17:19.520) And he was there and then he was at these concerts. He was even going to a concert the night that we recorded the episode and stuff. So he was just out there traveling and doing things and really enjoying life. So that's super duper important. Eric, why do you want to get healthier? Coach Brian Parana (17:41.326) Sorry, had to toggle back over. This for me — earlier this year, I kind of had a little bit of a health scare. I woke up in atrial fibrillation and had to go to the hospital for that. The good thing that came out of it is hospital didn't find anything wrong with me, and cardiologists did everything they possibly could to look at my heart, and it's fine. So I started to want to make a bunch of life changes to make sure that my heart stays fine. It was kind of like this, you know, jump scare. Coach Brian Parana (18:10.712) They don't know why it happened, but kind of like what everybody else has mentioned, just really trying to make the most of whatever time I have left and try and keep my heart as healthy as it can be. Coach Brian Parana (18:23.554) That — and from the appearance, your lady loves to be adventurous and be outdoors and do fun things and drag you around. You don't want to be dragged around anymore. Well yeah, and I gotta keep up, right? She's five years younger than me and in better shape. So I gotta do what I can to keep up at least. Yep. Excellent, excellent. Who do we got? Dom, why do you want to get healthier? Coach Brian Parana (18:53.858) Just kind of overall longevity. Like was previously said, and my dad had cancer. I know cancer really likes fat, so I wanna try to get rid of as much of it as possible. Coach Brian Parana (19:12.974) Yeah, very good. Very good. We need to drop the fat, be at a healthy body weight, and you will literally decrease the risk of all-cause mortality, anything related to that as well. Taekwon, welcome, welcome. We're already in the thick of it. We're talking about a book that I came across called The Motive. And the opening question that I'm asking everyone is why do you want to get healthier? Coach Brian Parana (19:45.038) We have to unmute. Coach Brian Parana (19:54.414) Can hear me now? Yepers. All right. Yeah, so about a year ago, I had a scare at work and I'm going — end up going to the doctor and they told me I needed an ablation. So I had an ablation of the heart. And that was pretty much the turning point when I was just — I mean, I was trying to — I was working out all the time too, but Coach Brian Parana (20:20.492) I wasn't able to lose the fat. So the ablation, I thought about it, thought about my kids and everything when I came out of surgery. You know, how upset they were that I was in that predicament. So I kinda figured that was the time to start, you know, pushing the needle forward a little bit. Yeah. Yeah, most definitely. That's super important with life scares. Unfortunately, most of the people that I experience and run into, they are either in Coach Brian Parana (20:49.292) the worst shape they've been in, the heaviest weight they've been in, the largest clothes they've been in, the risk of disease and chronic illness they've ever been in, it's usually that. I don't get people like, Hey Brian, I'm really healthy. I just want to stay this way. Right. It's just not a concern at that point. And so we unfortunately have to have some sort of an event or thing that will finally push us over. It's just human nature. Coach Brian Parana (21:17.250) That check engine light's been on for a while, but you're just not doing anything about it. And now the next question to ask yourself, and we're not going to go through answering it, but is your answer about what you get or who you're becoming? And the big idea around this is two reasons drive leadership. And that's ultimately what this conversation's about. And the same two reasons actually drive your health as well. The motive number one is the reward. Coach Brian Parana (21:47.374) All right. The weight on the scale, it goes down. The labs, they improve. They're not red or yellow anymore. They're green. The doctor says, hey, good job. We don't have cholesterol issues. We don't have blood pressure issues. Don't have diabetes issues. Energy. Yeah, more of it. Right. I have worked out. I biked — just got off the bike 90 minutes. I've been cranking since eight o'clock, doing something with work or kids and all. And I'm still full go. Coach Brian Parana (22:15.980) At some point I have to power down here. I will probably have to go to sleep after this because as I said, I am going to be working out a lot. So I'm gonna get up and try and run eight miles in the morning and then bike probably two hours tomorrow. So getting to sleep after this is kind of important. So I'm rested. What else do we have? Body lean or stronger. That's super important, right, guys? We just wanna look good with our shirts off, huh? Coach Brian Parana (22:41.868) More confidence. You get just more of it when you can pull your shirt off and just feel good. Like are shirts optional. I hope so because I don't want to put one on anymore. Clothes. We're shopping in our closet or wardrobe that didn't fit anymore. Let's get rid of the old stuff for good. Compliments. Yeah, if Chris Haley comes on. Coach Brian Parana (23:6.370) he's gotten tons of compliments lately. He even got — I think he put it up in the group and I hope you guys gave it a like or comment — that he was getting called out on a Zoom call during the work on Sunday. On Sunday, it was. And the Zoom call is like, dude, you're looking buff. He's like, Yeah, man, I'm getting my protein and some creatine, working out. And it's like, Yeah, that's awesome. That's what's up. And then lastly, medication. Coach Brian Parana (23:35.426) Let's get off of it. Let's not have any medication if we certainly don't need it because it's a health issue type thing. So that's the motive, the reward. Wanting all these is normal. You just want to live a healthy, active lifestyle without a lot of this stuff, have lots of energy, do things you want. Those are certainly outcomes of the process that we are doing together. The second motive is responsibility. Hopefully, this is important for you too. Coach Brian Parana (24:3.938) Your spouse, your wife, your girlfriend, your partner, your future relationship, they deserve the best version of you. Not the hey, I didn't know that 20 years from now I'm signing up for you to be type 2 diabetic or something like that. Or you're gonna have a heart attack because you just eat poorly and you don't take care of yourself. Or the list goes on. Your kids, they need an active father in their life, one that doesn't just come home and sit exhausted. Coach Brian Parana (24:33.588) Staring at yet another screen — that they can participate and keep up. We have business, your work, your careers. They need your energy and drive so that you show up the way you need to, to make decisions the way you need to, to do the tasks that are required of you because that's what you signed up for. You said, Hey, I will do this job, this career, this thing. Sign me up. So you need to show up. Your team. Coach Brian Parana (24:58.796) The people around you, you gotta lead, to show up there too and be responsible and be trustworthy and be reliable and dependable. And ultimately yourself, a man that keeps his word. And that's a huge thing that I was even talking about on my podcast today. I recorded episode 134 today. I've done a lot of podcasts lately. And trusting yourself is super duper duper important because if you keep saying things. Coach Brian Parana (25:27.958) You don't actually follow through on them. You are eroding your self-belief and your trust that you can even do things and follow through with them. So then when something in the future comes, you just don't do it. You're not as responsive and you're not gonna be as successful in whatever endeavors you're trying to do. That's just the fact of life here. So the next question is what happens when the rewards Coach Brian Parana (25:56.258) disappear — the rewards of weight, your labs, the body, the confidence, clothing, all those things when they aren't happening for you. So like in this actual process of the hundred days, example being when the scale doesn't move, when a vacation happens and you just go off script, when work is getting busy, when you have to travel, when you get sick and you don't feel well. I had a guy Coach Brian Parana (26:24.274) On Monday he got dental work and he was just down and out and he couldn't do anything. Obviously, it wasn't — this guy loves a bike. It's like Eric, it's not like you're gonna go bike. I've got a lot of Erics right now. Got like three or four Erics that I'm working with. But with him, he loves biking and he lives out in Salt Lake City. It's not like he's gonna go bike three hours that day after he got some pretty good dental work. And so that ends up — what do you do? Coach Brian Parana (26:52.692) in those situations. I'm curious if anyone wants to participate or an answer, what did you do or how did you act in times where your motivation waned, progress slowed, stalled out, you got sick. What were your patterns of behavior? Did anybody want to jump in on that? I would say for me, I just kept pushing myself. Coach Brian Parana (27:20.382) I just kept pushing myself. When I had the surgery, I could barely walk from the living room to the dining room or the kitchen after the surgery. So what I did is I just got up and pushed myself, you know, a little bit further every single day until I was able to walk around the block again for the first time. It took me a few weeks to do so. Coach Brian Parana (27:47.112) Inch by inch, it's a cinch, mile by mile, it'll take a while. And that you end up just shifting your perspective and your mindset on what the actual goals are for this. Okay, I need to get up and I need to move for five minutes and then I need to like walk around the block and at some point get back to normal daily life. Anyone else? Coach Brian Parana (28:11.372) And things aren't going the way you want to, what do you do? Coach Brian Parana (28:18.668) I'll go. I recorded my 134th podcast. I've recorded one every 2.3 days in the act of producing content to create awareness and start growing an audience that I haven't done for years. Why? Because the way that I found people was very singular and very easy. Dax experienced that with his wife and Dom experienced as well. And so Taekwon did too. Coach Brian Parana (28:46.386) You guys came from one specific source. That source doesn't work so well anymore. I didn't have to do anything. I didn't post on social media. I didn't send emails. I didn't have a podcast. I didn't even guest on podcasts. I've been on probably 250 podcasts by now, my own and other people's. Why? Because then the need has to go. So when things aren't going the way I want them to do, I have to double down and get to work. And so for me, that's the push. Coach Brian Parana (29:15.616) I'm much more of a push-driven person than a pull or a toward or away. Toward being I'm moving toward a goal like a marathon or six pack abs or I just passed 10,000 downloads. The next milestone for me is 25,000 downloads. I had two hundred thousand views on my YouTube shorts. These are relevant to me because this is where the work has to be done. Coach Brian Parana (29:44.270) to then create the opportunity for — I need to say grow this group and create more impact overall. So people know, like and trust me and wanna seek out help. So for me, it's toward rather than say like away from in a sense, away from bad health or away from having to you know lose my job or my business in a sense. So anyone else wanna jump in there? Coach Brian Parana (30:17.070) I think it's just doing anything to move the needle for me. If I don't do anything at all to move the needle in the right direction, it's really easy for me to feel lazy and fall back into bad habits or try and justify a bad habit of like binge eating something sweet or whatever because I'm down or I'm sick and I use that as justification. So at least for me, I have to do something in the right direction to move the needle, even if it's just a little bit. And I feel like that helps really disrupt, you know, like the bad habits. Yeah, perfect. Coach Brian Parana (30:46.386) And that's literally the next thing. The hard truth that I was gonna share is when the rewards or the outcome stalls, that's when most people end up quitting. Regard — the plan could still be working, it's just not going on the timeline that you want it to. And I can't tell you how many conversations I've had, especially on a Monday, where people show up on a call and they're like, Brian, I didn't lose any weight. Well, if they — Coach Brian Parana (31:14.624) Or reoccurring in the past when I had done calls like that. I said, Could you step on the scale on Friday and let me know what it is? Then guess what? They'd lose two pounds in the week and then they gain it back on the weekend. So every Monday for like four weeks, they were weekend sabotaging themselves. So the plan was working until they stopped doing it on the weekend because the schedule changed and they didn't have a good skill set to recognize. Coach Brian Parana (31:42.894) redo or recreate a powerful weekend. Just same thing like you, Joe. If you would have ran the old script of how you act on vacation, then you would have gained a bunch of weight and you would have been up by pounds coming into this phone call and been bummed out. Well the plan would have still worked if you would have acted it. Now the rewards obviously slow down and sometimes the reasoning to continue will go with it. But doing what needs to get done — Coach Brian Parana (32:12.386) Having those hard conversations with yourself or having someone encourage you and put you in a gut check situation could be helpful. My wife did that to me today, last night. She's like, hey, can you be nicer to our son when he walks in the door? And for me, what happened in that situation was I'm trying to parent, right? I'm trying to — Coach Brian Parana (32:39.490) We have rules and you're supposed to be home nine hours before you get up. You're waking up at five fifteen in the morning every day to go swim for two hours and then have an afternoon practice sometime. Dude, you can't exist on six hours of sleep and perform at three hard hours of swim or more in a day. It doesn't work. Even right now it's almost nine forty and he is not home. Like, dude, what are you doing? Like, why are we not home? Why do we have to go over this again? But Coach Brian Parana (33:7.050) Instead of just being nice and pleasant when he came in the door, I was just like, dude, where you been? And like, hey, the dishes need done. Because then I had to do dishes after that. I'll go on. That just cost me more time away from doing the things that I need to do to move things forward for my family and for everything else. So even I had a hard conversation with my wife yesterday and she kind of kicked me in the butt and I apologized and then so like you're right, I can be nicer, and I don't have to be. Coach Brian Parana (33:35.416) Grumpy dad. Like you guys will never see me grumpy. I just never — it's not a front facing client experience that most people get. So just those closest to me, right? Isn't that wonderful? Right. They usually get all versions of you, right? Yeah. So you have to own your choices though. So I constantly have to apologize and own up to it. And by doing that, then I'm able to — they can trust me more and they don't have to retract from me. Coach Brian Parana (34:5.442) In a sense, but I can keep my word and I keep showing up regardless of if anyone is watching or not. And health works the same way. So bringing it on home for each of you, who depends on you being healthy? For you is obviously it's you most importantly, but who else in your world, present or even in the future, would be dependent on you taking care of yourself? Joe. We got Louie, right? Coach Brian Parana (34:34.794) Yeah, definitely my son and then my wife as well. Yeah. Yeah. Your dad. I bet you you made your dad really proud too, right? He was just really happy that you were able to get back up. Because he was proud like, yeah, absolutely. Like, what's going on? Coach Brian Parana (34:55.502) So that's good. Yeah. Eric, who depends on you to be healthy? Yeah, I mean, for sure me. And then I work in a fire department. So there's a lot of people around me at work that depend on that. Certainly my girlfriend. You know, our pets are our kids, so they depend on that too. I mean, those are definitely the big priorities. Coach Brian Parana (35:19.436) Yeah, fur baby. I got five of them. So you got four cats and a dog. Thank you, COVID. Emotional support pets. Yeah, for sure. Excellent. Excellent. Dax, who's relying on you? Who depends on you? Number one family and my wife. And my job, because it's very physical. That's a big help. Coach Brian Parana (35:45.275) Yeah, I mean you've been — you know my guy would be able to rely on me. Right. You've been sweating buckets lately with how hot outside. And imagine it's been hot yourself and you weren't drinking water because whatever, what would happen? You'd be less — I'd be — yeah, I'd be in a hospital probably. Right, right. Yeah. Brutally hot. Yeah. Brutally hot. Yeah, very much so. Very much so. Yeah. Coach Brian Parana (36:13.986) Taekwon, who's depending on you? Same answer as pretty much everybody else. My family, myself number one, but my family, my wife, my girls, people at work, because you know, there's been plenty of times that physical altercations happen and I gotta be able to respond quickly and make a decision rapidly. So Right. Right. Coach Brian Parana (36:40.504) Yep, he's one of the first responders here too. We got a couple of them. So both Erics and Taekwon are fire or police in a sense. Or the other Eric, he's a law enforcement admin. He's in the background. He's been around twenty five years, so he's in the back sitting at a desk a lot, which is causing him problems because he's not moving at all. Dom, who's relying on you? Depending on you. Coach Brian Parana (37:10.208) My family, my mom, my sisters, eventually a wife and my dog. Yeah. Well even your hockey teams, right? They depend on you to show up and fly them across to join your league and have you run them around places so they can get better, right? Yeah, I guess so. Yeah. 'Cause without you, I mean I guess they'd just go somewhere else. But yeah. Coach Brian Parana (37:39.894) All right. What happens if you skip out on your health for 10 years? You guys are seeing that — you know what that looks like, feels like, right? So the finishing, if I don't take care of my health, because that's important to understand that life is always going to be throwing things in the way. There's always something to fill in that gap there, that the end of that sentence that's going to distract you and pull you away. Coach Brian Parana (38:7.650) From whatever it is that you're trying to accomplish. But if we flip it and rewrite it, I take care of my health because — then that really roots it into your being. Some of the reasons why we're even going over this are the two pillars of the call, which is the identity and health as a leadership strategy. Then we've got the code, which is Coach Brian Parana (38:33.598) The mindset piece, thinking differently, flipping the script of I have to take care of myself because other people depend on me. I'll just pull the dad card out on you, essentially, like in one way or another. Like, hey, dude, do it for the closest people to you. Like, take care of yourself. All right. So your standards decide on who you become and who it is that you want, and you don't have to wait for the vision of myself in five years. No, Brian. Coach Brian Parana (39:3.266) has a vision for you, who he wants to be, and he's throwing a lasso around that and he's pulling it towards him as fast as I can. I'm gonna have a conversation with my coach tomorrow and she's probably like why are you spending so much time on podcasts and not doing these other things. Like, well I enjoy it. It's easy. But then there's other reasons why and stuff. So I'm gonna have to figure out like why that is and the Coach Brian Parana (39:30.442) Ability to speak and clearly communicate is super important in my future to even say have speaking gigs and arrangements. Why? Because my wife loves to travel. Hey Amber, let's fly to LA because I'm speaking on stage, making money and gonna hang out for a weekend. You can come out with and we'll do some fun things there for a couple days. And hey, let's go travel here too, because I can clearly communicate myself and people want. Coach Brian Parana (40:0.136) me to show up for them. So that is even just one future extension of why I'm fast tracking podcasts to be able to develop these skills and clearly communicate. All right. The biggest thing wrapping up is the AIM principle. Again, this is something I've been working on this week is naming conventions, the things that I always say on a regular basis. Like the Joe, the however many days are off Coach Brian Parana (40:29.470) Is however many days it takes to get back on. Everyone should know that. That's a regular thing that I say, and it's the get back on it rule now. So what that means is that however many days you're off from whatever experience that you're doing is however long you should expect it to get back on. So going away for eight days or whatever on a trip, you should not be stepping on the scale until five to eight days after you get back to get. Coach Brian Parana (40:58.902) right back on track of the processes and the systems and the plans and everything so that the system works. Because if you would have jumped on the scale first thing after you got off the airplane from traveling all day and sat there at 9 p.m. or 12 p.m. or whatever, 12 a.m., it probably wouldn't have shown you the number you'd want to see. But we knew that already just because you were flying in a tube in the air and that naturally causes water retention. Coach Brian Parana (41:28.760) Duh, you probably didn't drink as much. It dehydrates you. So your body's in this weird state of water retention. So we — the AIM approach. Am I moving toward my health goals? You can ask that every single day, question all day long to be able to do so. All right. So that's the main thing I wanted to go over to help align the vision of who you are and what to become. And that's what's going to drive your decisions no matter where you're at, because you're always going to be. Coach Brian Parana (41:58.946) Where you are. Like it's your home. Your body is your home. It's the only home that you have. You'll always be with it. So let's take care of it. All right. So hopefully that was super helpful. I found it helpful, hence why I took some time to do it. So let's go on to some other — I hope you guys got a lot out of that. Let's go over some questions. Q&A. What are some of the things that we need to talk about? Dom, I know you're talking about travel and anyone else that's doing travel. Coach Brian Parana (42:26.690) The biggest, fastest, easiest way to learn about how to manage travel is just do it with me, just like you did. The more engagement — I don't really care how busy you are. And I'll sell this to all you guys on this call, is that whatever is in the way of what you and I specifically are trying to accomplish is a distraction. You leaving your home, your actual the place you live in, you going to hang out with people, you eating outside of your Coach Brian Parana (42:55.660) Home and not anything that you haven't prepared yourself. You not having time on your schedule to work out, you not drinking water, you going out for a beer — like these are all distractions toward what the goal is that we have for you, which is to lose body fat over the next hundred days so that you can be a shining star, an achievement for yourself to have success. But that's not real life, right? That's never gonna be real life. So we have to figure out. Coach Brian Parana (43:25.186) How to balance that out so that you can be long-term successful. So engaging throughout these processes are the only way that you will learn what you need to learn and understand. Hence why that, say that Chipotle bowl type thing was really helpful and it actually kept moving you forward and you weren't starving and you ate something that tasted good and not just tasted good in the moment, but actually just caused you to be. Coach Brian Parana (43:52.502) you know, a water bag in a sense of sodium retention water because it was just garbage food. So that is — I know that you said something about traveling, just keep engaging. Any of you guys that are traveling or doing stuff. The more you engage the better. And yes, you're busy, I get it, but we still have objectives that we need to accomplish here for our goals for you, despite how busy you are with work. Coach Brian Parana (44:22.476) And life and all that stuff. But we have to consider those factors. I think I do a really good job doing it because I've had to do it with everyone I've worked with, thousands of people. So questions? Coach Brian Parana (44:48.502) Can hear me? I can't hear you. I can hear you now. Okay. So here's my question. I mean, I usually do about 10,000 steps throughout the day at work. Yes. And so should — so my — so should I do another 10,000 or is my 10,000 for the day count, you know, calculated throughout the day? Because I've been kind of doing — Coach Brian Parana (45:17.006) Okay, I haven't, you know, I hit my — I had, you know, a few days I hit about six thousand just at work, you know, depending on the day. But then, you know, I go out and I just do another five or six just to make sure I get over that goal. Yeah, definitely. We've got three levers, the three lever system that we're pulling. And it falls in line with I move this much, I eat this much, this is what my body does as a result. That's the body math formula that I want you guys to know for yourself. So they — Coach Brian Parana (45:45.676) Like indefinitely, you know, hey, I'm not moving a lot today. I probably should eat less. It's logical, right? And then you don't have to work so hard the next day. Let's be lazy humans about this. So, what we have is we have movement, we have food choice, we have portion control. So, in the movement piece, 10,000 steps. I love that. I think it's the minimum that you should be taking with or without exercise every single day. I think that just defines you as a healthy human being that's active and doing things. Now, Coach Brian Parana (46:14.348) Is that going to happen every day? Not necessarily. It can be a mean average over seven days or even a month's time, right? We have to zoom out. It's not just the hours that you're awake, guys. Weight loss, fat loss is accumulated over time, and being able to maintain it over time is important. So we go back to this. Now 10K is the minimum. I've had people just do 10K and do wildly successful because they're aligning their nutrition up with that. I've had people do more than 10K a day and eat. Coach Brian Parana (46:43.064) He's not on here tonight, but Joe knows Danny, right? Joe got a hat from Danny, right? Yeah, because you beat — I did, yeah. Yeah, you beat Danny, which is shocking, right? Because that guy is just — I call him a spicy tamale. He's just full of energy. He's just nonstop. But with Danny, he was doing 15K plus, but his goal also aligned with that. He was doing a ruck marathon, so he had to do more. Coach Brian Parana (47:12.898) Just like I'm doing more than I naturally would if I wasn't running this marathon. I would not run this much. I wouldn't move this much because it's in direct conflict with making another podcast, right? I mean, or writing another email or creating more content in a sense. So we have to find out what that is. Now I have two guys I remember. This is back in the day, but Jay and Curtis both came on board and Coach Brian Parana (47:41.922) They were doing both approximately 6K. Jay was about 50-ish, Curtis was about 56. They both love to work out. Jay started at 207 pounds. Curtis started at 225 pounds. Okay, so about 20 pounds more, roughly. Coach Brian Parana (48:5.784) They both did about 6,000 steps. I couldn't really get them to move more, but they love to work out. So they worked out like five days a week in the gym, crushing it. Curtis could eat 2,300 to 2,400 calories on average, and he lost 20 — no, almost 30 pounds. Not in 100 days, but over the time that we worked together. Jay went down from 207 to 172. But he did it. Coach Brian Parana (48:35.426) But he could only eat 1,700 calories in a sense. Now, if he moved more, say he did 10K steps and he worked out like the maniac he was, then he might have been able to lose more or eat more calories, 1,800, 1,900 calories or something like that. And that would have been the reason by it. Now I want to show you a quick pic of Curtis, because this guy, his physique just — Coach Brian Parana (49:3.692) Dynamite. Now you can tell that he liked to work out. He has some pretty good muscle mass. I said, Curtis, are you signing up for Men's Health model cover over 50 or something? Men's Health over 50 male model cover. Like, dude, you are crushing it. So I don't know if you can see this, hopefully, here, but this dude is jacked in the picture on the right there, and I'm like, dude. Coach Brian Parana (49:32.684) What in the world did you do here? So he was shredded in a sense, but he was able to eat well over 2,000 calories and just walk 6,000 steps a day because his job was busy. He just didn't move a lot. So Taekwon, for you, we have to find that balance of how much can you move, what your schedule allows, how much you do or don't enjoy strength training. Coach Brian Parana (49:59.810) No matter what, you do need to do some form of strength training at some point. Two to three times a week is ideal and helps keep moving the needle of building and maintaining muscle mass as you go and as you age. That's super important. We have to figure that out in coordination with the calories and macros that you are sending me every night, right? Because you're tracking and you're so diligent and you're sending it over my way, so I can help you understand what those are, right? Yeah. Coach Brian Parana (50:29.528) Totally. So and if you need help, you just set a daily alarm every night and it'll go off and like, yeah, I gotta send this guy these things about food. That's right, because I'm working with this guy about food. And he said that anything else that is in my life is a distraction to what our goals are. Right. Does that help with answering that? I answered a lot there. I talked a lot, but I tried to give some stories and examples of Coach Brian Parana (50:58.786) People that moved more, that moved on average, and then that moved less. That's what my approach was in answering that. So we just have to figure out what that is for you. Okay. Yeah, because I usually hit about 10,000 steps just at work, depending on how busy it is. My average is I'm between about six thousand to ten thousand steps just at work. And you know, then when I get home — I don't want to interrupt here, but look at this. Coach Brian Parana (51:27.746) Who's coming home right now at 9:57? That's Levi. That's Levi. He should be home by now. He should be in bed. If it was me running the show, he'd be in bed by nine because he has to get up at 5:15. And I'm like, don't you love having a coach as a father? Eat more food, kid. You're burning too many calories. Sorry, I had to interrupt you there. Coach Brian Parana (51:56.792) So what for you, the question is, do you need to do more steps or can we use that time to do other forms of exercise and activity like strength training a couple days a week? Coach Brian Parana (52:13.935) No, not necessarily because I do — that's why I was late jumping on, because I was actually leaving the gym. Good. Yeah, so I go to the gym and then if I'm not able to make it to the gym itself, then I just work out in my basement 'cause I have a gym set up in my basement. Perfect. So the strength training is there. It's just that, you know, like most of the time I'm already hitting the ten thousand. So Coach Brian Parana (52:41.452) Like, should I be adding more or doing another ten thousand on top of the ten thousand already at work? I guess that was more my question. Yeah. So the answer to that is if it helps you lose fat and lose, say, like two pounds a week to three pounds a week, then sure, let's do the work if you have the time. Okay. If you don't have the time, then we need to get your heart rate up or we need to facilitate the exercise, the strength training stuff and turn it into circuits. Like Coach Brian Parana (53:10.124) The mission brief workouts that you guys get every Sunday have a really go get them 20-minute workout in there. I specifically designed it that way. So every Saturday in the app, you see the workout that I prescribe for you to do in the week. If you haven't done one, you should. It'll probably kick your butt. And it's really kick your butt in a good way. And if you've been doing it, good. You should share that you've been doing it. Coach Brian Parana (53:36.204) With me. So that I didn't just like mindlessly program these things and nobody does them. So that could be — we can facilitate exercise to burn fat and burn calories in the process to help us lose fat. For me, in long term, we don't need exercise to be the fat burner in a sense. We can use it to be the muscle builder, we can use it to be strength training to get stronger. Coach Brian Parana (54:5.902) So you can just go into the gym, pick something heavy up a couple of times and put it down, and then just rest and just do basic strength training one on one and over time, and you will get stronger and build muscle. And the closer that you get to your goal body weight, then you can do that. So you say like bro splits. If you need to lose 30, 40, 50 pounds, bro splits aren't necessarily the best. Coach Brian Parana (54:34.316) Way to use your time in the gym. We'd want to do more full body because you're going to burn more calories. But if you already walk a lot and you're active during the day, say Dax, you don't need to do circuit style training because you're already moving so much. We can then do just basic strength training. Pick something heavy up and put it down and rest because you have already burned a lot of calories through movement in your actual physical day. Coach Brian Parana (55:2.946) And then we just have to line up the calories to match. Does that make sense for everyone? Coach Brian Parana (55:10.380) Trying to make sure I'm explaining in an easy way to understand. Yeah, that makes a lot of sense. Yeah. So and sure, Dax, if you enjoy doing a circuit, cool. Let's do it. And then, but at some point when you get to your goal body weight, we — unless you could just enjoy training that way, then cool. Because then you're still lifting weights and trying to get stronger that way. But if you're at your goal weight, you don't necessarily have to do that. You can turn the strength training into another. Coach Brian Parana (55:39.752) mode of being able to get stronger, faster, better, stronger, I guess basically is what I'm trying to say. Right. Coach Brian Parana (55:50.615) Everyone else get that. Yeah. Yep. I got it. All right, cool. Taekwon. So what ends up being the solution for you? So let's make sure that we have a solution for this question for you. The easiest thing that I would say is if you text me and you said, Brian, I got some time to move my body, what should I do? I'm probably gonna default to okay, how many steps you got, how many calories you've eaten, how stressful was your day. Coach Brian Parana (56:19.914) And then we're just gonna decide that way. Which mode of exercise are you going to benefit from? So man, it was a soul crushing day at work. Go walk, just take a load off, unless strength training is your jam and that's a way to alleviate that stress. I'm just gonna pick the one that checks the box in that situation. Whereas if you're just like Coach Brian Parana (56:49.862) yeah, I did my — the day was easy. And I was like, okay, what's gonna make the most sense for you right now? What would move you forward in it? Well, I haven't worked out for three days. Well, that sounds like a good choice. Walking again doesn't necessarily make sense now. Let's strength train in that situation. Example I'll give you here one second. Coach Brian Parana (57:20.726) I don't know if any of you guys have seen this board yet? No, no. I don't think so. I don't think so. You guys haven't been around. So this is how I track workouts. All right. This is literally it. So what do I have? I've got the date. So I'm right here right now on this board. I got the date, 7/15. Then it has two initials. D B. What does that mean? The first initial, D, is for Dan. Whereas, like over here. Coach Brian Parana (57:50.592) CC was Chris Chatterelli. Where somewhere in here, there's an L or an E that means Levi or Everett. It means that was the person that I was with when I worked out. I really leverage exercise with other people. If I don't have other people around, Taekwon, I'm gonna go cardio mode and go sit on my bike and pedal and work. Why? Because I can do two birds in one stone, so I can use exercise. Coach Brian Parana (58:19.756) Wow, I call it — it's temptation bundling. And that is where we pair things together that we want to do, like you're walking and doing this meeting. This is a temptation bundle. Okay, I can move and I can talk and get some education and value here, or I can walk and I can watch a movie, or in this place, I work out with my body and we watch. Coach Brian Parana (58:48.852) A show on this TV. We've been watching movies. We just went through literally the whole Batman series, Michael Keaton all the way to The Batman with Robert Pattinson. And we watched all of them, it was great. And we'd work out and just watch Batman. It was awesome. I watched The Predator, bunch of Arnold Schwarzenegger movies in here with buddies, all sorts of James Bond, it's a lot of fun stuff. So, what we do here is I did bench. Coach Brian Parana (59:17.782) I did back today. Yesterday I did chest and legs at C and L. On the 12th, I did a full body workout. You guys saw it. I did it in the pool. I don't know if you guys saw that in the men's group. I took a picture of me at the pool with my son, and there was a pull-up bar inside the pool area. I would do 15 pull-ups and 30 push-ups on the kickboards. Coach Brian Parana (59:45.890) And I did that eight times while I was there. So eight times 30 is 240 push-ups. And I got eight times 15 is what — is that 90? I just got to do basic math here. It's half. So it's 120 pull-ups is how much I did while I was there. Pretty crazy. The day before on the 10th, I did shoulders. The seventh, I did back. The sixth, I did chest and legs. The third, I did shoulders, the second, I did back. Coach Brian Parana (60:15.764) And on the first, I did chest. So when I go to work out again tomorrow, the day after, the day after that, usually I don't get more than say three days out of not working out. I need to do shoulders again because I haven't done shoulders in a while. And for me, that's how my system works. And that ends up being a really useful utility for me. And I don't track weights, I just hit a lot of reps and sets. Coach Brian Parana (60:45.768) at a moderate to heavier weight that I'm not gonna get hurt with and that I can then be ultimately long term successful with, keep working out. The tomorrow test I call it. Can I work out tomorrow? I don't want to get hurt because I want to keep working out and move my bike. Coach Brian Parana (61:6.862) So for you, Taekwon, it would just be, hey, when was the last time you worked out? I haven't worked out in two or four days. Yeah, you should probably lift weights then instead of walking more. But if it's a stressful day, sure, let's walk and just check out and get back to it tomorrow. Cool. Okay. Cool. Long answer for a short question. There you go. That's what you all risk when you ask a question to me, always. So another question. Another Coach Brian Parana (61:37.378) Thing that we can solve here. Coach Brian Parana (61:49.944) Problem solve, troubleshoot. Coach Brian Parana (62:1.462) I think the bears are out. Coach Brian Parana (62:11.532) What is one thing you're gonna do this week that moves you toward your health goals? Joe. Coach Brian Parana (62:24.020) I'm just gonna get back on track because even though I didn't gain weight during this time away, I wouldn't say I was you know, following all the steps religiously every day. So I'm just gonna get back into the routine. Yep, get back at it. Perfect. That's always the default. The core basics, everything that you need to know, I gave and delivered to you in the very first Coach Brian Parana (62:52.654) First call prep video that you watched before we talked. Those are the keys to the kingdom. If you just go back to that, you will be successful. Those are the things that work. And we just have to constantly do them and improve and make it easier. Eric, what is one thing you're going to do this week that moves you toward your goals? Coach Brian Parana (63:16.670) Well, now that I have all the information in hand, I can actually go to the grocery store and prepare myself for this next week ahead. So I feel like that's a good starting point for me. ChatGPT had a good discussion with me earlier today and plugged in everything I need to hopefully get some good recipes in and do more prepared food than unprepared food, so to speak. Yes, yes. No matter what, guys, we always want to be resourceful. That's what I'm trying to teach you. So if we're using chat, we're using the internet, we're using Coach Brian Parana (63:45.890) whatever resources we have available to make the process easier, then let's do it. Are we using canned goods? Jamie in here — unfortunately he didn't make it today, but Jamie's down almost 40 pounds in this program. And he's like coming into home stretch. He eats canned vegetables a lot, like the whole time. And so if you're over there thinking about like, I can't have canned vegetables, they have sodium or whatever. You're missing the point. Coach Brian Parana (64:13.964) This dude's crushing vegetables in the easiest, fastest, best way so that he's not cooking in the kitchen every night. And he can just open up a can, rinse them off, put them on his plate, heat them up, however, and enjoy and move on. And for him, it's been working like crazy. So — and you've done a great job with what you got. And every one of you, you guys always have to use what is available to you. I mean, I literally eat leftovers all the time. That's like the main thing I eat. Coach Brian Parana (64:44.372) Always is just leftovers, and it's mainly carbs are the leftovers in my house. We have pasta, we have rice, we have potatoes, and beans. All four of those already pre-made in my fridge from boiling the rice, baking the potatoes, boiling the noodles. We did the Instant Pot, the beans — heck, cheap for you guys. Dry beans in the Instant Pot with obviously equal parts water, or two to one water to — Coach Brian Parana (65:14.146) Two parts water to one part bean is gonna cook your beans in 30 minutes and they're edible. Whereas if you do them any other way, it takes for freaking ever unless you buy them already cooked, like — like Dax, you've been doing the baked beans out of can, which is fine. Yeah, zero sugar ones I like. Yeah, someone else had those the other day and they really enjoyed them. So yeah, they're awesome. Good. It's better than the sugared ones, right? That's exactly what — Coach Brian Parana (65:43.660) Cool, they taste good — or reasonable if you don't like beans, they taste reasonable, but if you enjoy beans, they taste good. I really like — loaded with sugar, which the normal ones are. I'm curious, have you looked at the labels to compare the zero sugar versus a normal one? Yeah, it's like night and day. Yeah, like do you have an idea how much specifically? Ton of sugar, ton of calories, carbs, even — Coach Brian Parana (66:12.462) I got them right here in front of me. All right, yeah, let's do this. Pull out your video and show us the label. Okay, I'm trying to find it. Hold on. Maybe I lied. Yeah. The wife might be hiding them from me. Well, they were right here. Dang it. Coach Brian Parana (66:32.918) Let's — I can pull them up real quick. Power of the internet. And this week — last week who y'all were on, I moved a fan and I yanked on the plug to get it to come out. And that was a horrible move because then I unplugged my Wi-Fi out in the barn. And y'all know I was struggling last week using my phone to do the work and it was painful. We got through it, but it was painful. Coach Brian Parana (67:3.745) On my end. I'm like, my gosh. This is not it. I got them here. All right, cool. Let's see it. Coach Brian Parana (67:13.506) This is the zero. All right. The regular. Yeah, the one over here is the regular. So let's go top down because we talked about nutrition labels last week. The serving size. What's the serving size? Half cup. Half a cup. All right, cool. Then next up is total fat. No, the calories per serving. So we're down 30 calories per serving in the zero. Right. Coach Brian Parana (67:43.246) Perfect. How much fat is in each of them? Is there any difference? It probably shouldn't be. It just — just a half gram, half gram of fat in the zero, one gram in the regular. It's negligible. How about the protein? That should be the same. Protein's the same, yeah. Yeah, they're beans. They shouldn't be different. Right. The carbs are what's gonna be different, specifically the sugar. So let's talk about the carbs. Are they the same or very close to? They should be. Coach Brian Parana (68:11.370) Zero sugars, zero sugars for less than the regular. Yeah, yeah. That's because of the sugar. Now, how much sugar is added to the regular ones? It looks like 12 grams and then 11 grams added. Okay. So what that means is that eleven grams have been added to that can. So that means that there's 11 additional. Coach Brian Parana (68:40.586) Some form of white sugar in that thing, right? White syrup, sugar, cane. There's a thousand different ways they've hidden the word sugar. So there's zero in the other one, yeah. Yeah, zero. All right, and they have taste and flavor, though, right? Yeah, they taste amazing. You wouldn't even — to me, I don't even know I'm eating anything different. Yeah, exactly. So this is like say Coke versus Diet Coke. Coach Brian Parana (69:9.728) Or Coke Zero. Why are we not just drinking Coke Zero instead of Coke? Like it doesn't make sense. You spare tons of calories and sugar in that situation. You know weird though, the dietary fiber in the zero sugar is twelve grams per serving. And the dietary fiber in the regular is only five grams per serving. Hmm. That's interesting. So I wonder — there's something on the label that shares why that is. There's some ingredient. Coach Brian Parana (69:40.952) The regular's, man, there's a bunch of sugars. Yeah. Starches. Coach Brian Parana (69:49.371) liquids, and the zero calorie is just water and then seasonings. That's all it is. Yeah, that's good. Yeah, and that's the obvious winning choice. Yeah, especially when you prepare these. So sucralose is why it would taste sweeter, and then to increase the fiber they added soluble corn fiber. Coach Brian Parana (70:17.816) Which boosted the fiber to twelve per half serving. Okay. So that's another reason why you're getting astronomical amounts of fiber. I was like, why are you getting so much fiber? You're adding it. So you don't have to go out of your — you can't have the higher fiber foods like a higher fiber bread or wraps or different things. You don't have to necessarily go out of your way in a sense, because you are getting plenty because of the beans. Most people aren't eating beans on a regular basis. But Coach Brian Parana (70:47.490) I know Taekwon and Eric, you both should be eating beans and lentils pretty regularly because they're a primary protein, a carbohydrate that has protein in them with lots of good fiber. I've been doing a lot of these too, Brian. The refried beans, yeah. And hey, just an FYI guys, they're not fried. It's just like mashed potatoes. It's mashed beans. They're good. They're good. That's what they are. They're just mashed beans whipped together. Coach Brian Parana (71:13.944) With potatoes. That's — for the longest time I thought they were fried because I never looked at the label and I looked at like, these are beans. They're just mushed beans. Okay. No, no. It depends. My wife, she's Mexican, so she actually fries — she does fry. Yeah, she smashes them and then she fries them. Yeah, yeah, yeah. So it depends on the mode, but out of a can, they're not fried. They're just mushed beans. Coach Brian Parana (71:43.884) No, good. I was today years old when I learned that. Yeah. It took me a while to figure that one out. And I'm like, Okay. All right, cool. Who else did I not get? Who else is — what, Taekwon, did I say that? Did I ask the question, the closing question to you, is what — Coach Brian Parana (72:9.698) What are you focusing on this week? Messaging Brian with all your nutrition data, right? Yeah, that's probably my biggest thing is you know, I get tied up with stuff. I was teaching all day. So, you know, it's hard to get a lot of stuff done when I, you know, don't have access to my phone and we get a call out when I'm diving. Definitely you can't answer my phone underwater. So No, you really can't. Yeah. Coach Brian Parana (72:37.890) Can't, but you and Eric can have stories about how busy you get with all the public challenges and stuff. So Eric does what? PR — basically he's the public relations space of the fire department. So he's the one talking at the press conferences and stuff like that. So he knows you're paying — Coach Brian Parana (73:0.472) Quite a bit. So all right, gentlemen. Anything else I can help you with? I'm a [unclear], as you all know. Coach Brian Parana (73:12.888) Good. All good, all good. Okay. Rock on, guys. Thank you so much. And catch ya in chat and next week. Next week it'll be on Tuesday and I'll post that in a group. Okay. Cool. Bye bye. Thanks, man. Bye bye. All right. See you guys. Coach Brian Parana (0:1.058) That's a round table, guys. That's real life coaching about the things that matter most to the guys that I help and support every day. Joe is able to hold his weight for eight days while having a blast and he talks about that. Dax dropped three more pounds and that sits at a total of six. And I actually talked to him yesterday after this episode. He's down nine total pounds in about three-ish to four weeks, which he's going through great. Coach Brian Parana (0:27.906) Dom's down three pounds, Eric's down about three pounds. Those guys were both in their first week of the program. This is awesome. So, what did you learn from today? Pick one thing from today's call that you can use and implement this week. I am about implementation. The information is there. I've been giving it to you for 136 episodes, but you have to apply it. And if you struggle to apply it, then that's where you need to get more help. And definitely use the AIM principle. Coach Brian Parana (0:57.150) Every single day, even in should I make this decision or not? The question was, Am I moving toward my health goals or away from them? Once we have a clear understanding of what your decision needs to be in the situation that you face every day, then you can move toward your goals. And it's inch by inch is a cinch, mile by mile, take a while. Yes, losing twenty, forty, sixty plus pounds is gonna take a fair amount of time. Coach Brian Parana (1:23.458) But it is by micro decisions every day that build momentum. And that's what I'm all about is changing behaviors and overall lifestyles. If you're looking for a team and you don't have a lot of people around you that take care of themselves, you have no one leading you. And you need someone to step up into that category. And I can help you. That's what the Call to Rise is for. It's a hundred-day fat loss challenge built for guys that are busy, career-driven, they have families, they're traveling. There's a lot going on. Coach Brian Parana (1:52.052) I live it every day too. So I understand. And I will help you every step of the way to have a transformative experience, not only in your body, but in other areas of your life too. Thank you for listening. Check out thecalltorise.com and feel free to give me a like or write me a positive review or send me a question on something that you would like to get covered on our episode. I appreciate you for listening in. Coach Brian Parana (2:21.366) Off we go.